tag:blogger.com,1999:blog-59461782983792970082024-03-13T03:48:56.038-04:00UPSTRONGTHE LAZY NEVER STARTED AND THE WEAK DIED ALONG THE WAY......
HOW DO YOU EXPECT TO RUN WITH THE WOLVES AT NIGHT IF YOU SPEND ALL DAY STUNTIN WITH THE PUPPIES?UPSTRONGhttp://www.blogger.com/profile/02831596598548826812noreply@blogger.comBlogger172125tag:blogger.com,1999:blog-5946178298379297008.post-2998393895229866792016-03-21T01:43:00.000-04:002016-03-21T02:54:53.493-04:00What Would You Do….??<br />
Although I'm a huge fan of poetry, I can only say that I've been to and listened to less than a handful of spoken word events in my life…and they were all because I dated one of the cofounders of Ottawa's Capital Slam, which was years and years ago…so a lot of time has passed since, and although I am not even close to the same person I was philosophically back then, this piece I'm sharing below has always been remembered. I heard it at the first slam I went to and it really stood out to me, it grabbed me. Some might find it too fluffy or feel good or cliche and try to compare it to feelers books like The Secret, but I've always simply liked it because it poses an important question and beckons for more purpose, for a re-evaluation of things. It strives to help you seek truths by asking you questions.<br />
"What would you do if you knew you couldn't fail?"…and upon trying to answer this question it is very likely that most would not only find themselves not close to achieving their aspirations, many are not even on the path of pursuit. I could write all day about this but instead I'll just shut up and leave you to listen to the video below in hopes that you enjoy it and that it evokes some thought. :)<br />
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"What would you do if you knew you couldn't fail?" by Nathanael Larochette <br />
<span style="font-size: x-small;"><i> (lyrics below & the piece starts just after 1 minute into the video)</i></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><b>What would you do if you knew you couldn't fail?</b></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><b>What would you do if anything you set your mind to would come true?</b></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><b>What would you do if you never had a single doubt whatsoever regarding any endeavour?</b></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><b>If all your beliefs and aspirations were not caught in a box locked by grief from hesitation?</b></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><b>What would you do if every idea you ever released into the seas of your imagination always reached it's destination?</b></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><b>Never sinking unseen from memory, beaten and worn from sleet and storms of hates hail, what would you do if you knew you couldn't fail?</b></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><b>Who would you tell that you knew you couldn't fail?</b></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><b>Who would you tell and confide in share this deep revelation and shine with?</b></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><b>Who would you tell that would understand how you felt and pay attention with concentration without trying to take advantage of your situation?</b></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><b>Who would you tell that would help support your admission, that would listen to this wisdom born from intuition and limitless visions?</b></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><b>What may seem like fantasy but in reality is the truest tale, who would you tell that you knew you couldn't fail?</b></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><b>Where would you go if you knew you couldn't fail?</b></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><b>Where would you go if your thoughts stopped over-counting costs and rather sought to hop over mountain tops?</b></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><b>Where would you go if touching a cloud was as close as a blink and a smile if only you took a second to think for a while?</b></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><b>Where would you go if distances were as diminished as if you were part of a star fleet, if belief in your heart's beat brought your dreams within arms reach?</b></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><b>Where would you go if you could dig to the centre of the earth with your finger nails, grow oceans with hopes motions exploding bigger sails what would you go if you knew you couldn't fail?</b></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><b>When would you realize that you knew you couldn't fail?</b></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><b>When would you realize that all the time you spent waiting, was the same as debating whether or not you should listen to fate sing?</b></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><b>When would you realize that all the strength you've lost in stride was waiting to be refined inside your mind's eye and how much you belief is directly proportionate to what you achieve?</b></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><b>When would you realize that your life's mission was equivalent to combining an infinite glisten with a bright swell and that you control the length and strength of the light trails, when would you realize that you knew you couldn't fail?</b></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><b>But why would you believe that you knew you couldn't fail?</b></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><b>Why would you believe that stress and apathy are actually the cause of all battles and casualties?</b></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><b>Why would you believe that chance and letting it be are like letting your enemy step in-between you and your dance with destiny?</b></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><b>Why would you believe life is worth the fight despite of all the songs we write about the hurt and strife that wrong our rights, why would you believe that all limits are self-conceived, born as the dreams we grieve in beds of self-deceit?</b></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><b>Why would you believe we had everything we need, that when we breath our health reveals that true wealth hides concealed within a frame both real and frail,...</b></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><b> So what would you do if you knew you couldn't fail?</b></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><b>-Nathanael Larochette</b></span></div>
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UPSTRONGhttp://www.blogger.com/profile/02831596598548826812noreply@blogger.comtag:blogger.com,1999:blog-5946178298379297008.post-43396068275997349882016-03-11T11:05:00.000-05:002016-03-11T11:06:08.081-05:00INSIDE JAY NERA: P1 & P2These were shot back in November 2014. I'm glad that they finally got published…although I'm pale and I don't speak well into the camera, I like these and I'm happy they are finally getting out there. Nevermind the titles… yes, they are funny….whatever.<br />
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INSIDE JAY NERA Part I - Filling Up the Jar<br />
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INSIDE JAY NERA Part II - On My Shoulders<br />
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<br />UPSTRONGhttp://www.blogger.com/profile/02831596598548826812noreply@blogger.comtag:blogger.com,1999:blog-5946178298379297008.post-76171993933338025582016-02-22T00:54:00.000-05:002016-02-22T00:54:01.984-05:00Deadlifting at Skiba's Gym in JerseyShot back in November 2014.<br />
Skiba's Gym is rugged, dusty, cold, and yet it has everything you need to have a good training session. I would rather travel at Skiba's gym than any globe gym any day of the week.<br />
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<iframe allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/EWGy6zrhcfI" width="560"></iframe>UPSTRONGhttp://www.blogger.com/profile/02831596598548826812noreply@blogger.comtag:blogger.com,1999:blog-5946178298379297008.post-89881788561941395242016-02-20T00:48:00.000-05:002016-02-20T00:48:10.060-05:00Big On the Basics - Front SquatHere's a BOB vid I did at Skiba's Gym back in Nov. 2014 that Animal just released onto the their youtube channel. I think that they will be releasing a few more of the videos we shot in Jersey over this next year. :)<br />
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\\<iframe allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/NbBaWN1iEk4" width="560"></iframe>UPSTRONGhttp://www.blogger.com/profile/02831596598548826812noreply@blogger.comtag:blogger.com,1999:blog-5946178298379297008.post-39149709358573195062016-02-10T00:37:00.004-05:002016-02-10T00:45:06.806-05:00BACK ATTACK at Fortis Fitness - ANIMAL PAKANIMAL PAK VIDEO….. BACK ATTACKBack training from a while back at Fortis Fitness. <br />
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<u>Random facts about my life of training and pull ups</u><br />
I LOVE pull ups. Only recently have I started incorporating pull-ups into my regimen again. This is due to bicep tendon issues forcing me to take a break. I believe that this(video) was my second or third time doing pull-ups in close to a year. <br />
For me, I will always be able to do pull ups because I have been doing them since I was 11 years old when my grandmother gave me a pull up bar for my birthday. I set it up in my bedroom door. I would do 6 pull ups every time I passed it. If I went to the washroom I would do 6 on my way out and then 6 on my way back in….this would add up very fast. <i><span style="font-size: x-small;">**NOTE- I had a pull up bar setup that stayed in the doorway via expanding and forcing friction. It slowly pushed apart the door frame and sent a crack up into the ceiling. Sorry Mom. Love you.</span></i><br />
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Before my hiatus from pull ups…I had been doing pull ups 3 times a week and usually 3-4 sets at 3-4 various styles of pull ups for a total of 12-16 sets depending on the style and how i were feeling. I would usually do anywhere from 10-30 reps per set depending on the style and if weighted or not. 'Rep wise' I would always end up doing 400-600 reps per week. Multiply that by 52 weeks a year and then the 20 years I've been training….now you might understand why I have over 19 inch arms(20 pumped up) even though I hardly ever train arms directly(i do some tricep extensions work here and there). <br />
Anyway, I like pull ups, and I was happy to start doing them again in this video. Supinated or neutral grip are the only styles I can do without causing pain unfortunately. So this was after taking a long hiatus from doing pull ups of any kind….and also, after a 25 lb weight gain. When I stopped doing pull ups I was sitting around 230, in this video I am around 255lbs.<br />
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…and just for fun…back to my lighter days at 230lbs….My best set of these was one set of 15 reps. My best working sets was 5 sets of 11 reps. Here was my first practice at them after RUM a few years back.<br />
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<br />UPSTRONGhttp://www.blogger.com/profile/02831596598548826812noreply@blogger.comtag:blogger.com,1999:blog-5946178298379297008.post-34362352685116479922015-11-18T01:45:00.000-05:002015-11-18T01:45:00.077-05:00"EMBRACE THE PROCESS" - A quick interviewAfter doing a seminar with Jeremy Hamilton last summer I stopped for a second to chat with Omar Isuf a bit.<br />
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<iframe allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/jcrcIeoAZQo" width="560"></iframe>UPSTRONGhttp://www.blogger.com/profile/02831596598548826812noreply@blogger.comtag:blogger.com,1999:blog-5946178298379297008.post-45374889650104247482015-11-11T01:34:00.000-05:002015-11-11T01:35:18.105-05:00Bench Training Feet up<span style="font-family: Arial, Helvetica, sans-serif;">Taking away leg drive. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">I used this because I needed to build some base strength in the bench and also because I was just getting over my torn calf muscle.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">I definitely feel that it helped me break my plateau in the bench press and finally break over 500.</span><br />
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<iframe allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/Kc90kbyZWOk" width="560"></iframe>UPSTRONGhttp://www.blogger.com/profile/02831596598548826812noreply@blogger.comtag:blogger.com,1999:blog-5946178298379297008.post-41629160649189561352015-09-29T21:35:00.000-04:002015-09-29T21:35:00.395-04:00The Mad Scientist and The Strength EconomistHere's a quick conversation that Chris Duffin and I had on Day 2 of Boss of Bosses II. <br />
Basically two guys saying they like each other and sharing a couple of points….<br />
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<iframe allowfullscreen="" frameborder="0" height="360" src="https://www.youtube.com/embed/-CzezPpBg68" width="640"></iframe>UPSTRONGhttp://www.blogger.com/profile/02831596598548826812noreply@blogger.comtag:blogger.com,1999:blog-5946178298379297008.post-90756023190156316592015-09-24T00:51:00.000-04:002015-09-24T00:51:00.307-04:00ECONOMICS OF TECHNIQUE<span style="font-family: Courier New, Courier, monospace; font-size: large;">WATCH THIS.</span><br />
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<span style="font-family: Courier New, Courier, monospace; font-size: large;">And watch this because the technique on this 733lb belt and sleeves squat is so damn pretty.</span><br />
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<span style="font-family: Courier New, Courier, monospace; font-size: large;"><iframe allowfullscreen="" frameborder="0" height="480" src="https://www.youtube.com/embed/jb2Pi6sYsAs" width="640"></iframe></span>UPSTRONGhttp://www.blogger.com/profile/02831596598548826812noreply@blogger.comtag:blogger.com,1999:blog-5946178298379297008.post-13720253539503552182015-09-17T00:48:00.000-04:002015-09-19T22:18:31.045-04:00DEADLIFT - Big on Basics video I did for ANIMALThis is how I used to deadlift. It's how I teach beginners.<div>
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<br /><br />I hope this helps.<br />Hit me up if you are interested in Online Training.UPSTRONGhttp://www.blogger.com/profile/02831596598548826812noreply@blogger.comtag:blogger.com,1999:blog-5946178298379297008.post-12842282148270457752015-09-12T00:43:00.003-04:002015-09-19T22:18:58.295-04:00SQUAT - Big on Basics video I did for ANIMAL<br />In case you haven't seen this. I hope it helps.<br /><span style="font-family: Courier New, Courier, monospace; font-size: large;"><br /></span>
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<br /><br />Here's a follow up article I wrote for <a href="http://animalpak.com/html/article_details.cfm?ID=682">ANIMALPAK.COM</a> and it was also featured on <a href="https://www.muscleandstrength.com/articles/big-on-the-basics-jay-nera">MUSCLE & STRENGTH</a><br /><br /><br />
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<br />UPSTRONGhttp://www.blogger.com/profile/02831596598548826812noreply@blogger.comtag:blogger.com,1999:blog-5946178298379297008.post-8063676268936767172015-03-30T11:11:00.001-04:002015-03-30T11:11:24.135-04:00Training March 27-30<div>Friday Mar 27</div><div><br></div><div>Pretty laid back and simple day.</div><div>Bench Press</div><div>300x11x11</div><div><br></div><div>Rear delt Flys 3 sets to failure</div><div><br></div><div><br></div><div>Saturday Mar 28</div><div>Session 1</div><div>My hip is feeling a couple degrees more range without pain.</div><div><br></div><div>Romanian Deadlifts (touch and go)</div><div>155x5</div><div>245x5</div><div>335x3</div><div>425x3</div><div>515x10x3sets</div><div>This actually had me pretty tired because it was around 2pm and I hadn't eaten much. I had been at the gym since 930 for the morning crossfit classes and then judging the crossfit open wods until about 1. My mind was pretty shot, and I was feeling very flat. So I went home and relaxed for a bit. </div><div><br name="BB10" caretmarkerset="INVALID" class="markedForCaretMarkerRemoval"></div><div>Session 2 globo gym</div><div>16 touches </div><div>4 chest supported rowing exercises...4 sets each in the 15-20 rep range</div><div><br></div><div><br></div><div>Sunday - OFF</div><div><span>I went to see @thestretchgirl today to see if she could help my hip...what a painful experience. I think good things will come of this as she has a solid knowledge base and is used to working with big immobile dudes. She's done lots of work on guys like Frank McGrath and Dorian in toronto...and does a lot with the TNT boys Iain Vallaire and Tony Searle. </span></div><div><span>Between my RMT and Chiro, Physio, and Fascial stretching...if it can't get fixed im onto slitting goats throats in the middle of a star on the ground or whatever voodoo to get this hip back to normal. </span></div><div><br></div><div><br></div><div><br></div><div><br>Sent from my BlackBerry 10 smartphone on the Rogers network. <br><br></div>UPSTRONGhttp://www.blogger.com/profile/02831596598548826812noreply@blogger.comtag:blogger.com,1999:blog-5946178298379297008.post-58896220032397993902015-03-25T20:12:00.001-04:002015-03-25T20:12:31.757-04:00March 25/2015<div>Training session 1 (morning) at a globo gym</div><div>16 Touches</div><div>4 exercises and 4 sets each</div><div>All rows machines at various angles in the 15 -20 rep range...focusing on full ROM especially in the scaps...and squeezing at the back for a second. </div><div><br></div><div>* went to see my physio and had some needling done. The hip is slowly starting to feel better.</div><div><span style="font-family: Calibri, 'Slate Pro', sans-serif;"><br name="BB10" caretmarkerset="INVALID" class="markedForCaretMarkerRemoval"></span></div><div>Training session 2 (evening) at Dynamo</div><div>Romanian deadlifts (touch and go)</div><div>405x15</div><div>495x10</div><div>405x15</div><div><span><br name="BB10" caretmarkerset="INVALID" class="markedForCaretMarkerRemoval"></span></div><div>*glutes are on fire</div>UPSTRONGhttp://www.blogger.com/profile/02831596598548826812noreply@blogger.comtag:blogger.com,1999:blog-5946178298379297008.post-304506143790571342015-01-09T01:29:00.004-05:002015-09-19T22:20:51.644-04:00NEED…BUT…TOO LAZY<br />
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(a random unedited one time through post, bring on the grammar police because this one will suck…)<br />
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Given that we are 9 days stride into the new year, I thought that this quick question off of my instagram account would play well into my usual disdain for "New Year's Resoultions."<br />
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For those of you unfamiliar with my view of the NY res tradition…. an old tweet of mine..<br />
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<b><i>Dear Everyone out there about to post their NY resolutions, If you were serious about it...you'd be doing it already. Sincerely,</i></b><br />
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<a href="https://twitter.com/hashtag/thetruth?src=hash"><b><i>#thetruth</i></b></a><br />
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On one of my pics on IG this question was posted today…<br />
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<i>"I've been following your IG for a while now and you are definitely an inspiration for someone like me. I need to get my ass in gear bro I wanna be in shape but am just too lazy any advice? Where do I start?"</i><br />
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He starts off with some kind words which I must say "thank you" for. But the next bit is very troublesome yet not abnormal (double negative yes) in terms of how people speak today.<br />
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Use of the word "NEED" (when it isn't)… and then an excuse "BUT I AM JUST TOO LAZY."<br />
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We hear this type of thing very frequently…people rationalizing their apathy towards something that they know may very likely impact their lives in a very positive way. <br />
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Rationalizing NOT performing the actions that will cause the effect they claim to desire. Hmmmm.<br />
…..It's fucking nonsense and every single one of us, including myself, does it to some capacity in our lives.<br />
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So I am going to offer a very simple answer that I did not come up with…but really makes sense, especially when dealing with the majority of people in todays culture who have an instant gratification mentality and cannot understand the need to endure short-term pains or sacrifices in order to gain long-term pleasure. Yes, the present may hurt for now….but the pain of working the fields and planting the seeds will bear fruit tomorrow….and if you don't have the confidence in your actions to believe this…you will quit before you ever even get to find out whether you will have succeeded or failed…you'll never get to taste the damn fruit.<br />
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Only a man of low self-esteem loses sight of his purpose at the first sign of failure.<br />
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But what is his purpose? <br />
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And THAT^^ is the most important question for any endeavour. <br />
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Find a purpose for doing what it is you are doing. Do not set a goal or say that you want to do something if you do not even know why you want to do it…. It doesn't have to be a deep meaning… it could be something as simple as "Because I want money bitch!" Why do you want money? "So i can have a stronger sense of security and independence"..or "So I can buy that Gucci and get hoes." ..Baam!! that wasn't so hard. Now go grind away.<br />
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Before asking yourself any other questions, the first thing a person must answer is: "WHY?" Why do I want to ____________(insert goal)_____?<br />
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Once the WHY is answered, the HOW, WHEN, WHO, WHAT's etc… will be answered with much more clarity.<br />
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Everyone has things that they SHOULD do, or WANT to do…but really, until those SHOULD's become MUST's you're just half assing yourself and kidding yourself when you say you want or need something. If you have a strong enough WHY, the actions needed to achieve the goal become MUSTs. PERIOD.<br />
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Once you can associate all of the actions you must undertake to reach a desired goal with a purpose….you are a driven human being. <br />
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And that my friends, is how one finds motivation…. and if you can't find the motivation to do something…it's simply not that important to you so stop sweating it and move on.<br />
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Happy Belated New Year Bitches!!<br />
<br />UPSTRONGhttp://www.blogger.com/profile/02831596598548826812noreply@blogger.comtag:blogger.com,1999:blog-5946178298379297008.post-62911499345813598422014-12-21T19:03:00.001-05:002014-12-21T23:13:30.336-05:00RUM 8- Just a few blocks down the way<span style="font-family: Verdana, sans-serif;">I haven't written in this badboy in a really long time but it seems to be generating a fair amount of hits still from google and instagram and what to... so here's a quick update on training. I'm currently less than 2 months out from RUM 8. Next on my plate after that will be the ANIMAL CAGE at the Arnold's and then the JUGGERNAUT invitational powerlifting meet in April.</span><br />
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<span style="font-family: Verdana, sans-serif;">SQUAT</span></div>
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<span style="font-family: Verdana, sans-serif;">I've been getting lot of work done addressing my long nagging knee injury that has been making my lifting miserable for the past few years. I have a good chiro and an awesome RMT who's been grinding away at me…ironing out all of the many wrinkles(adhesions) up and down the chain surrounding my knee. Things are getting much better.</span></div>
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<span style="font-family: Verdana, sans-serif;">For the first time in a looooooong I was able to squat without knee pain pushing me out of groove, dictating my technique and effort…</span></div>
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<span style="font-family: Verdana, sans-serif;">I was able to hit up 8 sets of 5 reps @500 with a decent amount of speed, a decent quality on reps(balance, control , etc), and very importantly, minimal knee pain. I am still a little anxious when squatting and trying to avoid pain and not moving with perfect confidence, but things are probably the best they have been in quite a while. If things hold up, my squat, which has been stagnant for the past few years because of these problems … the squat should rise dramatically. They say you are not fully over an injury until you stop thinking about it… we'll see. I am so used to being in pain that when I go to squat and DON'T feel pain…i am in shock.</span></div>
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<span style="font-family: Verdana, sans-serif;">I have been squatting low 700's for the past 3 years without really being able to train the squat properly. Last year at RUM I was in agony all of the time. I would have one good session and then not be able to squat for 2 weeks. So we will see how things progress both for RUM 8 and more importantly for 2015. </span><br />
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<span style="font-family: Verdana, sans-serif;">RUM 8 Prep on the squat….</span></div>
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<span style="font-family: Verdana, sans-serif;">I had to take a couple months off from squatting completely. Getting back into it, around 12 weeks out, I decided to start with CAT squats around 400lbs and to add 25 lbs a week…400, 425, 450, 475…500 etc.. My last squat session before RUM8, if all things go well, will end at 650x5 for 1-3 sets hopefully. Although this is not the most complicated progression…its what I felt was best given the cards i have been dealt… simply master a new weight every week and slowly progress. Although I would like to hit PR's… squatting healthy is a WIN on its own.</span></div>
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<span style="font-family: Verdana, sans-serif;">Here's 4th set of 8. 500x5</span></div>
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<span style="font-family: Verdana, sans-serif;">BENCH</span></div>
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<span style="font-family: Verdana, sans-serif;">Not too long ago while doing some filming in NJ for Animal I smoked 485 for a single with a legit paused (PR) and attempted 500. 500 felt light, came off the chest strong…but I lost it at the midpoint…. I really want that 500 and can taste it… it will rise soon. If not at RUM, at the next...</span></div>
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<span style="font-family: Verdana, sans-serif;">DEADLIFT</span></div>
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<span style="font-family: Verdana, sans-serif;">I am doing my own variation of the Russian Power taper for RUM8. This is my 3rd time running RUSSIAN POWER. For the first accumulation phase I was planning on using chains and a stiff bar the whole way through. I got sick and on my 4's day, was dehydrated and strained my hammy. Should have taken the day off.</span></div>
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<span style="font-family: Verdana, sans-serif;">For the 5's, since I wasn't sure how my hammy would react, I ditched the chains and ditched the stiff bar….grabbed an Okie and lifted cautiously..</span><br />
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<span style="font-family: Verdana, sans-serif;">The last time I did Russian Power, I used 635 as my accumulation weight. So this is only 5lbs more. The last time I got 775 out of it but I don't think the taper was optimal. This time I am going to alter the taper a little bit and hopefully I can get a damn 800+ pull. It has been eluding me for quite some time.</span></div>
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<span style="font-family: Verdana, sans-serif;">RUM 8 Just around the way….</span></div>
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<span style="font-family: Verdana, sans-serif;">220 or 242? I am not 100% sure. I have been waking up between 241 and 244 these days. Getting down shouldn't be too difficult, I have time… the only thing is that since I am trying to build my squat the way I am…being in a caloric deficit may not be optimal. We will see…i'll just have to listen to my body.</span><br />
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<span style="font-family: Verdana, sans-serif;">For now, I'd just like to focus on lifting the heaviest weights possible at RUM..the weight class is secondary..</span><br />
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<span style="font-family: Verdana, sans-serif;">"The main thing is to keep the main thing the main thing." -GSP</span></div>
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UPSTRONGhttp://www.blogger.com/profile/02831596598548826812noreply@blogger.comtag:blogger.com,1999:blog-5946178298379297008.post-59646834652511662702013-12-01T23:44:00.001-05:002013-12-01T23:57:35.778-05:00SQUAT Practice and tempo selection for a China Cabinet<i><span style="font-family: Verdana, sans-serif;">This is gonna be quick..rather than answer a Q on fb..might as well write in on here quickly where it'll be more accessible......if it sucks..shoot me.. I'm brutal at writing when I don't rush it or when I edit it...</span></i><br />
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Here's a video of a recent squat practice. I hadn't squatted in a while because of an injured back from deadlifting(serratus posterior inferior) and my knee had been acting up again trying to do volume training in the 80% 1RM range so this day I worked up to a heavy single(675) to see how it would feel and then I did 1 downset(635x3) followed by 5 'practice sets of 500x5 sets of 3 reps performed at a 4:1:1 tempo.</span><br />
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<b><u>Why was I doing the tempo squat and why was I using that particular tempo?</u></b> </span><br />
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<b>Normally</b> I like to do my explosive 25 minute "CAT Game" when I'm not lifting heavy but a couple factors said not to:</span><br />
<span style="font-family: Verdana, sans-serif;">1) My back wasn't 100% yet so I didn't want any jerkiness at the bottom...GOing down slowly would eliminate this.</span><br />
<span style="font-family: Verdana, sans-serif;">2) My knees have been acting up a bit since I did a lot of volume in the 80% range a couple weeks ago..so I'm not lifting heavy...and I cant lift too aggressively....what else can I do? And how can I get better with light weights...the only real option is to treat it as a practice. </span><br />
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<u><b>TEMPO (Eccentric:Amortization:Concentric)</b></u></span><br />
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Normally(healthy), these phases are performed:</span><br />
<span style="font-family: Verdana, sans-serif;">Eccentric: As fast as possible on the way down while still maintaining tension and technique</span><br />
<span style="font-family: Verdana, sans-serif;">Amortization: ZERO, change directions as fast as possible without bouncing, and whilst maintain proper mechanics.</span><br />
<span style="font-family: Verdana, sans-serif;">Concentric: Accelerate, aggressive, maximal effort...</span><br />
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Now...while squatting being a china cabinet pussy cat bitch...</span><br />
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ECCENTRIC: How else to practice going down perfectly than to do it slowly so that you can pay attention to micro aspects of the lift. I can pay attention to my posture(spinal alignment), torso angle, feel the tension in the quads and hamstrings, and pay more attention to where the weight is on my feet. When going down very slowly you can make the adjustments easily....like driving slowly. And you can feel the tension build. 3-5 seconds is what made most sense to me...3 seemed borderline short and 5 sounded miserable... so 4. This allows me to pay a lot of attention to my back issue by really focusing on perfect posture and amortization... and it also allows me to keep weight on my entire foot a little better and tension in my hamstrings.</span><br />
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AMORTIZATION: I have noticed that with my squat sometimes I rely too heavily on my quads and don't necessarily pay attention to my hamstring tension. Even though I maintain my pelvis at the bottom I often tend to 'bounce' out when it gets heavy or I get lazy. The pause eliminates this. <u>The beauty with the pause squat is that the second you try to stand up, you immediately know whether or not you maintained tension everywhere...its instant feedback.</u>..you either stand up nicely or you body has to re-engage muscles to find tension and you tidal wave yourself to the top. I don't train the pause very often but i definitely see value in it. If I were doing straight pause squats I would be perfomring them at a normal decent pace and pausing for 2-3 seconds. Since I am descending at a 4 count to practice control and tension building, a 2-3 second pause, might make me pass out... I really just needed to address the things above which a 'full stop' or 1 count would address.</span><br />
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CONCENTRIC: Unless bodybuilding, I can't think of a reason to not stand up as fast as possible.</span><br />
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Hope that helped... I know its not scientific..but i'm working around bullshit injuries.</span><br />
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<span style="font-family: Verdana, sans-serif;">*** I have to mention that:</span><br />
<span style="font-family: Verdana, sans-serif;">1) This is not something I do often...</span><br />
<span style="font-family: Verdana, sans-serif;">2) IMO doing these too often can mess up your TIMING....and TIMING IS VERY IMPORTANT.</span><br />
<br />UPSTRONGhttp://www.blogger.com/profile/02831596598548826812noreply@blogger.comtag:blogger.com,1999:blog-5946178298379297008.post-59496079247779147722013-10-20T18:06:00.001-04:002013-10-20T18:07:00.758-04:00Signing- Jay Nera joins Animal<div style="text-align: center;">
<span style="font-family: Verdana, sans-serif; font-size: large;">Check this out. AND YES, I AM FUCKING PUMPED!!</span></div>
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<a href="http://forum.animalpak.com/showthread.php?41690-SIGNING-Jay-Nera-Joins-Animal"><span style="font-family: Verdana, sans-serif; font-size: large;">http://forum.animalpak.com/showthread.php?41690-SIGNING-Jay-Nera-Joins-Animal</span></a></div>
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<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Verdana, sans-serif;">If you didn't click on the link above this badass picture of yours truly...do it now!!</span></td></tr>
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<span style="background-color: black; color: white;"><i style="font-family: 'Trebuchet MS', sans-serif; font-size: large; font-weight: bold;">From now on this blog is going to be less of my day to day training(not that I've written in this lately anyway)...But when training picks up in the next few weeks as I prepare for Raw Unity Meet </i><span style="font-family: Impact, sans-serif; font-size: x-small;">t</span></span><b style="background-color: black; color: white; font-family: 'Trebuchet MS', sans-serif; font-size: large; line-height: 18px; text-align: center;"><i>he nuts and bolts of my training will be found on the <a href="http://www.animalpak.com/" style="color: #8f7aeb; text-decoration: none;">Animalpak</a> site in the forum. </i></b><br />
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<span style="font-family: 'Trebuchet MS', sans-serif; font-size: medium;"><b><i>Here it is <a href="http://forum.animalpak.com/showthread.php?41688-Sisyphus-Is-Smiling" style="color: #8f7aeb; text-decoration: none;">Sisyphus is Smiling</a>.</i></b></span></div>
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<span style="font-family: 'Trebuchet MS', sans-serif; font-size: medium;"><b><i>I also have a Q&A on the forum, <a href="http://forum.animalpak.com/showthread.php?41687-Sophisticated-Savagery%85with-Jay-Nera" style="color: #8f7aeb; text-decoration: none;">Sophisticated Savagery</a>, be sure to join the forum.</i></b></span></div>
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<span style="font-family: 'Trebuchet MS', sans-serif; font-size: medium;"><b><i>As for this blog, I will still be posting videos and thoughts and the occasional ranting....Basically, if i want to write about something and not worry about it's content breaching the rules of the forum... or offending people...it will be on here. Hopefully i will find the time to write....and hopefully you 'll have the patience.</i></b></span></div>
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UPSTRONGhttp://www.blogger.com/profile/02831596598548826812noreply@blogger.comtag:blogger.com,1999:blog-5946178298379297008.post-27760577064041670992013-08-23T01:19:00.002-04:002013-08-25T22:51:30.778-04:00OFF- SEASON SQUAT....I'M A CATMAN.<i><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Note: </span><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">I am not a fan of editing because it takes me too long...I keep changing shit...until it's perfect..but it's never perfect..so i don't edit because i'd never finish anything......deal with it.</span></i><br />
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<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">In the past 24 hours I've had a handful of people ask me the exact same question about my off-season squatting. </span><br />
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<b><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">QUESTION: HOW DO YOU TRAIN YOUR SQUAT IN THE OFF-SEASON?</span></b><br />
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<b><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">ANSWER: I BECOME A CATMAN</span></b><br />
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<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">What I have been doing isn't necessarily because it's what I originally thought was the best thing to do in the off-season...it's more a result of being injured for the last 2 years and realizing that squatting above 85% all the fucking time has been wreaking havoc on my body. </span><br />
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<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">I knew I needed to ease off of the weights a little bit but my ego had a hard time letting go and the hardest part with not lifting heavy is that YOU GET SCARED YOU WILL LOSE YOUR GAINS!! THIS IS NOT THE CASE.</span><br />
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<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><u>RUM 5 - Sam Byrd squats 782@220 on his second attempt</u></span><br />
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<tr><td class="tr-caption" style="text-align: center;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Bromance. Total homos. Nothing wrong with it.</span></td></tr>
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<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">At RUM 5, I was injured but still competing even though I hadn't squatted or deadlifted for over a month going in. I was questioning why I put my body through all of this heavy lifting...wondering if this addiction was healthy... anyway...Cutting weight in the sauna with Sam Byrd and Kade..and a guy who is awkwardly comfortable being naked trying to talk to us while he has a leg up and his balls are just hanging there... </span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">We bonded...Squats.</span><br />
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<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Sam discussed what he does for his squat training. </span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">"CAT, Compensatory Acceleration Training,by the great squatter Fred Hatfield." </span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Sam's reasoning was very simple," I wanted to be the best squatter, so I did what the best squatter in the world did." At this point, if you don't know who Fred Hatfield is, </span><br />
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<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">HE IS ONE OF THE BEST SQUATTERS EVER...HIS SQUATS LOOKED LIKE THIS.....1008lbs..LEGIT...WHEN "SQUAT" MEANT... SQUAT</span><br />
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<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">NOT LIKE THIS.......</span><br />
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<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"> Anyway, what Sam told me, other than that he is jealous of my beautiful mane, goes something like this (and I would also encourage you to read <a href="http://chaosandpain.blogspot.ca/2012_07_01_archive.html">Squatting like you're the CEO....</a> off Chaos & Pain after this article.)</span><br />
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<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Basically, Sam does a 4 week build up.</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Week 1 : 60% x5 x5sets</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Week 2 : 60% x5, 70% x5 x3sets</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Week 3 : 60% x5, 70% x5, 80% x3 x5sets</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Week 4 : 85% or more for MAX REPS </span><br />
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<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Points of focus:</span><br />
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<li><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Squat each rep as if it's a HEAVY single..aggressive, explosive, no grinds</span></li>
<li><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Treat each rep as if it's your 1RM</span></li>
<li><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">The focus is on rate of acceleration</span></li>
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<span class="Apple-style-span" style="background-color: black; color: #b4a7d6; font-family: Verdana, sans-serif;">His reasoning can best be summed up here, <i>courtesy of Chaos & Pain because it's easier to cut and paste than to think for myself or bother Sam while he's likely eating ice cream</i>:</span></div>
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<span class="Apple-style-span" style="background-color: black; color: #b4a7d6; font-family: Verdana, sans-serif;">"<span class="Apple-style-span" style="font-size: 13px; line-height: 18px;">I prefer this way because I like to do my rep max with about 80% and I like to feel it on my back a time or two before I have to max out my reps with it. Again, its a confidence thing. After all those weeks crushing weights confidence is pretty high. Ive performed hundreds of explosive powerful reps and not one single miss or grinder any where. By the time i get ready to max I'm ready to test the limits. Once I test, I reset my max and either begin again or change things up to add some variety- maybe a few weeks of chained singles the last 4 weeks before a meet."(Byrd)" </span></span></div>
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<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Okay, the purpose of writing this on my blog was so that I wouldn't have to answer people one at a time...it's getting too long...</span></div>
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<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Basically, I modified what Sam, or Dr. Squat, because anything up around 80% or more HURT. So I had to stay light.</span></div>
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<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">I simply did the 60% 5x5 and gave myself 25 minutes. Since, I have always squatted twice a week and couldn't front squat because that really hurt my quad and knee, I decided to do the 60% part of the cycle twice a week.</span></div>
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<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">The next week it became 6 sets of 5, the next 7 sets, the next 8, and now I like to do anywhere from 8-10 sets in 25 minutes. ( I don't use a belt except for 80% or above).</span></div>
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<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">When I first tried this a year ago I was skeptical but I didn't have a choice...so I did it because I love squatting..period. Once my injuries had healed up a bit I attempted a 1RM simply because I was lazy and didn't feel like getting the vicious back pump that doing 8 plus sets gives me. I was able to perform a single with 715...at a time when my gym max was 720. <b>I BECAME A BELIEVER THAT THIS CONCEPT CAN HELP WITH MAINTENANCE OF A 1RM.</b></span></div>
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<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><b>RECENTLY, AS IN LAST WEEKEND, </b>I went for a heavy 1RM. Twice a week, I have been squatting with this 60% CAT modified style since RUM 6 last February... Only with 3 exceptions, I needed to take a photo for POWER magazine back in early May so I squatted 675(nice picture), I did a day where I squatted mixed but still with CAT principles(80%x3x2, 70%x4x4, 60%x5x2), and last Saturday...</span></div>
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<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Previous in the week I did 455x5x8sets on Tuesday AND Thursday. I normally deadlift on Thursdays but I had strained one of my erectors the previous Thursday deadlifting 675 for sets of 5( PR sets!!)...so I squatted on Thursday to fill the void because I'm a crackhead when it comes to getting my iron fix..."the iron bug bit me"..but anyways.. IT'S SATURDAY AND MY LEGS ARE SORE FROM DOING 36000+LBS OF VOLUME SQUATTING...SO I LAZILY DECIDED TO SQUAT HEAVY...IF I DON'T DO WELL, I HAVE THE EXCUSE THAT I'M CAUTIOUS BECAUSE OF MY BACK, AND THAT I'VE ALREADY SQUATTED TWICE THIS WEEK...AND LOTS.</span></div>
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<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">PUTTING AN END TO THIS NOVEL I SQUATTED 685 LIKE NOTHING, 705 FAIRLY WELL, AND ATTEMPTED AND FAILED 730 (oops caps lock off, I'm not retyping all that... I only attempted 730 because i meant to try 720, did shitty math and accidentally put 725 on, didn't realize this until i did my belt up..so i grabbed 2.5's and threw them on the outside....shrugged my shoulders and thought, "Fuck it...go for a PR." FAIL</span></div>
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<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><b>...BUT I AM NOW CURIOUS IF FOLLOWING THE ACTUAL PROTOCOL AND NOT MAXING OUT AFTER 36000 lbs of volume in the same week...WHAT KIND OF<u> GAINS</u> CAN BE MADE?!?! </b></span></div>
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<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">I hope this helps. </span></div>
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<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Random points:</span></div>
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<li><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Doing more sets in the same period of time is a good way to increase work capacity...BUT</span></li>
<li><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">YOU CAN ONLY INCREASE WORK CAPACITY SO MUCH BEFORE YOU START TO SACRIFICE QUALITY..the reps will slow down</span></li>
<li><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Explode Explode Explode..Concentric>>BAR ACCELERATING</span></li>
<li><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">I am going to start doing less than 8 sets and focus more on intensity on the way up...COASTING IS FOR BITCHES... WE DON'T WANT TO COAST THROUGH LIFE...NOR SHOULD WE COAST THROUGH SQUATS</span></li>
<li><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">My squat feels much better because I have ELIMINATED the cue knees out..and now my squat feels like it did 2 years ago....but that is a whole other hour of my time(or more) to write about</span></li>
<li><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">I have used CAT for bench and deadlift sessions and I like it. I love down sets after deadlfiting. I like using it in the bench to build volume.</span></li>
<li><span class="Apple-style-span" style="color: lime; font-family: Verdana, sans-serif;">I have potentially butchered what Sam Byrd and Dr. Squat use as their protocols... if so, I apologize guys, and if you'd like to add or edit anything or throw some links up for books or sites Mr. Hatfield, let me know and I'll gladly put them below.</span></li>
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<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><b>ENDING IT WITH A RAW SQUATS COMPILATION....and I yes, I used this particular compilation because I am in it...SO WHAT.</b></span></div>
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<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><b>For those of you who've checked out my blog because you're a Chaos and Pain follower:</b></span></div>
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<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><b>CAT SQUATS</b></span></div>
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<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><b><iframe allowfullscreen="" frameborder="0" height="315" src="//www.youtube.com/embed/nXaRmljM-5k" width="560"></iframe></b></span></div>
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<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Fuck..this took me over an hour and a half to write..and it was supposed to be saving me time.</span>
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UPSTRONGhttp://www.blogger.com/profile/02831596598548826812noreply@blogger.comtag:blogger.com,1999:blog-5946178298379297008.post-30359967952943138592013-08-17T19:25:00.001-04:002013-08-17T22:55:31.073-04:00Chaos & Bang Your Canadian Earballs: Series 1, Episode 1<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br /></span>
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<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Back in February, Jamie Lewis, a powerlifter and a blogger (<a href="http://chaosandpain.blogspot.ca/">Chaos & Pain</a>), and I got to talking after our competition. We had a pretty intense conversation that, unfortunately, is not the kind of conversation you get to have too often because, quite simply, most people are not the necessary combination of intelligence and open-mindedness required for such an exchange. Jamie decided after that that he'd like to get me as a guest on his podcast. I've only ever done one podcast before(Shawn Mozen of Agatsu) and it was pretty fun so why not? Jamie's website is very well written, thought out ....and highly offensive to many people. Check it out!! </span><br />
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<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Jamie does his podcasts with a friend of his, Paul Carter, whom I happened to know both as a powerlifter and as a friend on Facebook. On fb , we regularly exchange comments with each other because we both like to talk about real shit and have similar views...... at the time, I did not know that Paul Carter was also the dude behind the website <span class="Apple-style-span" style="color: black;"><a href="http://www.lift-run-bang.com/">LIFT-RUN-BANG</a>.</span> My buddy Tyler Goodale emails me his articles biweekly....and I had been talking to the guy on fb regularly. Kind of funny.</span></div>
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<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">The podcast that they run together is titled CHAOS & BANG. In this episode I was a guest and since then, we have decided that I will be joining them permanently...hence the ..."Chaos and Bang <i>Your Canadian</i> Earballs." although I am not fully understanding the 'EARBALLS' part... It has an oddly nice ring to it. These guys are both pretty damn solid dudes..strong powerlifters who also like to exercise their brains...much like myself....be sure to check out their websites...This shit is going to be fun.</span></div>
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<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><b>So here is the first podcast of Chaos & Bang Your Canadian Earballs!!</b></span></div>
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<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><b>Part 1</b></span></div>
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UPSTRONGhttp://www.blogger.com/profile/02831596598548826812noreply@blogger.comtag:blogger.com,1999:blog-5946178298379297008.post-65279576407447097502013-07-10T01:08:00.001-04:002013-07-10T23:01:39.088-04:00AN INDOLENT ATTEMPT AT BLOGGING AGAIN- BACK AT IT...I HOPE<i><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">I haven't written in about a year now.</span></i><br />
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<i><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">In the last year, I've had dozens of people messaging me about my blog and asking me how my training is going. THANK YOU. It means a lot. </span></i><br />
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<i><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">And, since being in Power Magazine this July/Aug issue I've had handfuls of people messaging me about the blog....so, I decided to stop avoiding a first "BACK AT IT" post. </span></i><br />
<i><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Here it is...and it's going to be UNEDITED AND SLOPPY because if I don't do it now...who knows how long I'll keep putting it off for. FUCK where do I begin...it's been a year.</span></i><br />
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<i><span class="Apple-style-span" style="font-style: normal;"><i><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Since my last post I have done two competitions. Clash 4 Cash in NOLA, Sept 2012 and RUM 6 in Tampa, FL Feb 2013.</span></i></span></i><br />
<i><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Both competitions were done with major injuries that left me not training the deadlift and squat for over a month going into the competitions... AND not even being sure whether or not I would compete...that decision being made depending on how the warm ups went. But the tickets were bought and my training partner Kade Weber was ready to kill shit ...so, at the very least, I couldn't NOT go to see what The Kade Weber Project would do.</span></i><br />
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<b><u><span class="Apple-style-span" style="font-family: Verdana, sans-serif; font-size: large;">ME BITCHING AND COMPLAINING ABOUT MY INJURIES(Skip if you hate pussies...).</span></u></b><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGe-WLwyIU0BsFtGcgQ5a68J7KJRGk_-F0GV2uXvY16V1ZAjefVd2zMAjWM0aUzO__sP5wkG2KNnOZfn3MPM2UW5OLyJSenP31i-Av7-Lgbzd0Ln28tr_T-bmwAonKiL0cBdJocxjT36M/s1600/il_fullxfull.181328608.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><img border="0" height="247" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGe-WLwyIU0BsFtGcgQ5a68J7KJRGk_-F0GV2uXvY16V1ZAjefVd2zMAjWM0aUzO__sP5wkG2KNnOZfn3MPM2UW5OLyJSenP31i-Av7-Lgbzd0Ln28tr_T-bmwAonKiL0cBdJocxjT36M/s320/il_fullxfull.181328608.jpg" width="320" /></span></a></div>
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<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Clash: My last post involved a great squat session...the next day my groin was messed up...I couldn't even body weight squat for 2 weeks, let alone put weight on my back. I was miserable....fucking miserable....At the competition, it felt good enough to squat and didn't hurt until my last warm up set 595lbs, I opened with 715, got it, and made it a lot worse. I literally lifted 4 attempts that competition. 1 squat, 1 bench, and 2 deadlifts. 3/4... I basically just wanted to share the platform with an awesome cast. A lot of records were broken at that meet notably, Dan Green got 2030@220, Kade got 2000@242, Jamie Lewis got 1705@181, and Jesse Kellum squatted 690lbs@198.</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"> After, I spent a lot of time doing bitch shit such as hundreds of bodyweight walking lunges, pistols, step ups, and crying.....until eventually it started healing up to a point where I could squat manly numbers again.......started thinking of RUM.</span><br />
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<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">RUM: Patellar tracking issues... since about December of 2012 I have squatted over 600 lbs on 3 different occasions....THAT IS IT. 2 weeks out from RUM I figured I needed to know if I could even handle the weight and was willing to risk the pain. I did 700x2. At RUM I did 694 and failed 733 twice. About 6 weeks ago, none of my pictures were good enough for POWER magazine because I had zero HD pictures....so I squatted 675 for a picture. EVERYTHING ELSE has been around 60%. It's fucking garbage...boring...and I feel like a crossfitter....no offence to crossfitters(love you..just don't want to be you). <b>I'M TRYING TO MOVE MOUNTAINS, NOT RUN UP AND DOWN 'EM.</b></span><br />
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<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">I want to write so much more.....about how not knowing what to train, or how to address injuries, and waking up in pain every morning to remember that walking hurts.. ...because venting about injuries is relieving...but feeling like a person bitching about things is not so relieving...because I hate people who bitch without action.....so I will stop.</span><br />
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<u><b><span class="Apple-style-span" style="font-family: Verdana, sans-serif; font-size: large;">POST RUM and BULLSHIT...nothing really to do with powerlifting.</span></b></u><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">I did a lot of work on my hips, quads, hamstrings, and calves. A lot of rolling, distracting, just straight up mobilizing and getting on the floor and doing the nasty with a lacrosse ball...sometimes 2. </span><br />
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<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">As the pain went from 9/10 to 6/10(with 10/10 being falling,yelling and gasping in pain), I slowly decided to play around with things again. Weighted step ups, weighted walking lunges, heavy quarter squats. I really felt lost not knowing if the issues would go away... but at least I had purpose in working past the injuries as best as I could.</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Upper body was fun, I just fucked around with muscle ups and handstands, and basically just did pump up workouts.</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">But lower body was a shit show. It's still a shit show when it comes to squats. </span><br />
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<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"> Some vids of me fucking around when I can't powerlift.</span><br />
<i><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Muscle ups: (here's my first day practicing them. I think I did 5 sets of 8. Eventually, I was able to work my way up to a set of 13 as a max or as sets and reps 5 sets of 11...I'll get back to them sometime...they're fun and make you feel jacked...I'd like to be able to do 20 in a row). </span></i><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><iframe allowfullscreen="" frameborder="0" height="315" src="//www.youtube.com/embed/5WuJfbCPs8k" width="420"></iframe></span><br />
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<i><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Crossfit's Diane Benchmark done in approx 1:48. (walked through it because I wasn't sure how it would feel, could have done faster for sure, a few shady reps here and there also....) Check out the warm up...intense. Crossfit workouts are fun....but anyone who understands my most cherished training principle, the SAID principle....will understand that <b>I AM A LION TRYING TO HANG WITH THE BIG LIONS...AND ACTING LIKE A LEOPARD DOESN'T HELP. </b>So these WODs are, to me, detrimental. Why teach my body to pick up 225lbs when I'd rather pick up 800?</span></i><br />
<i><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><iframe allowfullscreen="" frameborder="0" height="315" src="//www.youtube.com/embed/ub1tt2vBBgE" width="420"></iframe></span></i><br />
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<i><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">286 Power Snatch- my second time doing snatches since Oct 2008..PR previous best was 120 in 2008. My mobility in the shoulders sucks from so much pressing, my knee was still in a lot of pain so I didn't want to get under it. Technique was really early...but with shady technique, still a PR...Strength is a wonderful thing. I actually loved this session..i missed the violence of the Oly lifts. At some point I need to tackle my bucket list goal of a 200kg clean and a 160kg snatch...but thats far off the priority list....I want to that ALL-TIME TOTAL RECORD AT 220 FIRST!!</span></i><br />
<i><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><iframe allowfullscreen="" frameborder="0" height="236" src="//www.youtube.com/embed/V2tnCtkFrjg" width="420"></iframe></span></i><br />
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<u><b><span class="Apple-style-span" style="font-family: Verdana, sans-serif; font-size: large;">RECENTLY...THE GOOD SHIT...POWERLIFTING</span></b></u><br />
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<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Anyway, I am starting to feel healthier again. So I will be posting every now and then.... </span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">I have placed my deadlift as priority number 1, benching is on the back burner(just moderately building my volume and working on technique), and squatting is sitting in the fridge basically doing modified CAT squat sessions @ 60% and no more...twice a week. </span><br />
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<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">I love the deadlift because it's such a primal lift that requires a good amount of violence...BUT at the same time it is also the lift that I feel the most inadequate at as a 220 lb powerlifter. 800lbs PLUS is the new standard at which these not so gentle gentlemen have decided to deadlift. Belyaev, Green, Posdeev, Omelchenkov, Cass...they all pull over 800lbs.</span><br />
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<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">I have been building volume in the deadlift. Building up the structures. Actually getting myself used to deadlifting!! My mind and my body. Going from always doing multiple sets of 1 rep...to performing sets of multiple reps...has been a good move. </span><br />
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<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Here are some vids from the last 3 weeks of deadlifting.</span><br />
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<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">715x3repsx2 sets</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><iframe allowfullscreen="" frameborder="0" height="315" src="//www.youtube.com/embed/sSTF21d7twc" width="420"></iframe></span><br />
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<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">700x1, 750x2, 771x1, 515x10</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><iframe allowfullscreen="" frameborder="0" height="315" src="//www.youtube.com/embed/o9SPMnmvEVM?list=UUhSMvZu6kE1vmIPAq9r1uaw" width="560"></iframe></span><br />
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<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Max out fail...I had my sights set on 800 this day...took 785 for granted...and I failed...it cooked me.....but I will get this and more in the next little while.....TRUTH.</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><iframe allowfullscreen="" frameborder="0" height="315" src="//www.youtube.com/embed/u0Dy08KyZH4?list=UUhSMvZu6kE1vmIPAq9r1uaw" width="560"></iframe></span><br />
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<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">****I APOLOGIZE FOR THE TERRIBLE WRITING. MAYBE I WILL COME BACK AND EDIT THIS IN THE FUTURE. IN THE MEAN TIME...GO BUY A COPY OF POWER MAGAZINE AND READ MY INTERVIEW IF YOU HAVEN'T ALREADY. :)</span><br />
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ANYWAY, IT'S GOOD TO BE BACK AT TRAINING WITH HEAVY WEIGHTS...HOPEFULLY I CAN STAY HEALTHY AND INCUR LESS OBSTACLES IN REACHING MY GOALS.UPSTRONGhttp://www.blogger.com/profile/02831596598548826812noreply@blogger.comtag:blogger.com,1999:blog-5946178298379297008.post-9881846501761207502012-08-20T00:05:00.002-04:002012-08-20T00:08:53.815-04:00T-LOG: MONaug13-SATaug18<b><u><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif; font-size: large;">Monday, August 13th, 2012</span></u></b><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Bench Press: 135x7, 185x7, 225x7, 275x5, 315x5, 365x5x5, 315x10x2, 250x20x2</span><br />
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</span> <span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Bi and Tri work.</span><br />
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</span> <b><u><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif; font-size: large;">Tuesday, August 14th, 2012</span></u></b><br />
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</span> <div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Front Squats: 145x5. 235x3. 325x2</span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">BackSquats: 415x2, 465x1, 505x1, 570x1, (add belt) 615x1, 655 x 3 x 4 sets</span></div><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br />
</span> <i><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">**I hate 655 for triples. When I injured my rec fem two summers ago it was on this exact workout..so needless to say, with that in the back of my mind...i didn't want to fuck up today. I hurt my rec fem when I failed a lift and instead of leaning forward and placing the weight on the safety pins I sat straight down and it loaded my hips too hard..</span></i><br />
<i><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Willie was at the gym so I had a spot...this took away the worry of that happening. The sets were not easy. At no point did I ever feel like I would lose a rep but only a couple of them flew up the way I'd had hoped for all of them to have. After 4 sets I wasn't sure if I should go for a 5th set or not...my spotter was leaving...that made up my mind for me. </span></i><br />
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</span> <b><u><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif; font-size: large;">Wednesday, August 15th, 2012</span></u></b><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Bench Press: 135x7, 185x7, 225x7, 275x5, 315x5, 315+chains x 6 x 6, 225+chains x 15 x 3</span><br />
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</span> <span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Bi and Tri work.</span><br />
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</span> <u><b><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif; font-size: large;">Thursday, August 16th, 2012</span></b></u><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Conventional Deadlifts: 155x4, 245x3, 335x2, 425x2, 515x2, 605x1, 675x1, 720x-, 605+60lbs chains x 3 x 6 sets</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">GHD sit ups: 3 sets of 20</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Inverted Ring Shrugs 2 sets of 100</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Ring Pull ups: 3 x 20 reps</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">**<i>I simply had no gas in the tank today. No fire on the pull. So i backed off to 80% and threw some chains on. This was good practice for me. My stroke in this round back DL style is getting inconsistent and doing lighter weights is good practice for me. I may keep next week in the 80% plus chains realm as well to work on the start position. My hips are sinking too low and I'm not maximizing my leverages...I simply have got to build confidence off the floor...</i></span><br />
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</span> <b><u><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif; font-size: large;">Friday, August17th, 2012</span></u></b><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Bench Press(with 40lbs chains): 135x7, 185x7, 225x7, 275x5, 315x5, 365x3x6 sets, 315x8x3, 225x18x2</span><br />
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</span> <span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Bi and Tri Work.</span><br />
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</span> <b><u><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif; font-size: large;">Saturday, August 18th, 2012</span></u></b><br />
<i><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">I went to see Expendibles 2 last night. Fucking awesome movie for anyone who's grown up watching ANY badass action movie from my generation...literally has every single dude in it. Ridiculous, but entertaining. I was in a rush to see the movie so I didn't get a full meal in me...and I did what unprepared(prepared to fail) people do...I bought shit food. 2 double burgers from burger king at the movie theatre. Fast forward to 4am...me crouching over the toilet dry heaving just fucking wishing that something would come the fuck out...and then sitting on the throne...wishing that something would come the fuck out... cold sweats, pale, feeling like I'm going to faint... fuck...sounds like a major case of pusseidos...long story short...a few pounds lighter and a ton of sweating.....i spent the night sleeping curled up on the floor half in the washroom half in the stairway of my home.....</span></i><br />
<i><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">I woke up around 930 feeling somewhat normal...extremely dehydrated weighing in at 220.5....mixed up a ton of gatorade, drank as much of it as I could...and went back to sleep... 2pm....back and abs achy from hyper contracting all night..but the cold sweats are gone and the stomach pains are nil.... WWKKD?? (What Would Kirk Karwoski Do??) He would go squat. </span></i><br />
<i><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">***On deadlift day 'WWKKD'...the KK wouldn't be Capt Kirk, but obvi Konstantin Konstantinovs.</span></i><br />
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</i> Front Squats: 145x5. 235x3. 325x2</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">BackSquats: 415x2, 465x1, 505x1, 555x1, 595x1, 645x1, <b>685 x 1 x 5 sets</b></span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Ring Pull ups: 3 sets fo 20</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Ab roller: 2 sets of 20</span><br />
<b><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">**I'm fucking glad I manned up and went to squat. Sweet session. Hatebreed and Heavyweights...killed.</span></b><br />
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</b> <b><iframe allowfullscreen="allowfullscreen" frameborder="0" height="281" src="http://www.youtube.com/embed/RYtvBLT2mV8" width="500"></iframe></b></span>UPSTRONGhttp://www.blogger.com/profile/02831596598548826812noreply@blogger.comtag:blogger.com,1999:blog-5946178298379297008.post-46735329180760370062012-08-13T01:31:00.003-04:002012-08-13T01:35:06.536-04:00T-LOG: WEDaug8-SATaug11<b><u><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif; font-size: large;">Wednesday, August 8th, 2012</span></u></b><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Bench Press: 135x6, 185x6, 225x6, 275x6, 315x4, 345x4, 365x4x6sets, 250x20x2 **<i>PLENTY OF STRETCHING AND REAR DELT WORK IN BETWEEN SETS</i></span><br />
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Biceps and Tricep work...curls n shit and triceps extensions...the bb type of shit that I am simply too ashamed to write down. But hopefully strengthening the biceps will help with the shoulder issue.<br />
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<b><u><span class="Apple-style-span" style="font-size: large;">Thursday, August 9th, 2012</span></u></b></span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Conventional Deadlift: (off 2 mats) 155x4, 245x3, 335x2, 425x1, 515x1, 605x1, (add belt, off floor) 655x1, <b>700 x 1 x 3 sets</b>, 515x8x2 sets <i>***My deads were fucking rough today. I was hoping for at least 5 singles today and instead the 3rd set was a nightmare. I can feel my technique slipping away. I am constantly trying to drive with my legs too much rather than trusting in my posterior chain. That is...my ass is getting too fucking low in the start position and I don't notice it until I do my rep work with 515 at the end. So I think I need to add more reps in my warm up and I need to really focus on getting my hips higher. I think if I weren't training alone this might have been caught early...but today...man...technique is king...and I got rework.</i></span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><i>A LITTLE DEADLIFT MOTIVATION...My buddy Dan Green whom I will be competing against at Clash for Cash.</i></span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><i><iframe allowfullscreen="allowfullscreen" frameborder="0" height="375" src="http://www.youtube.com/embed/OQ7dmxFkcZw" width="500"></iframe></i></span><br />
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GHD sit ups: 3 sets of 15</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Inverted Ring Shrugs x 150</span><br />
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<u><b><span class="Apple-style-span" style="font-size: large;">Friday, August 10th, 2012</span></b></u></span><br />
<i><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">For the first time in a long time I have a training partner today. Willie is crossfitting and Kade has been working a lot lately and training on his own schedule. Kade's off work today...I get a spotter... So I thought I would try seeing how I do with some actual weight in the BP.</span></i><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Bench Press: 135x7, 185x7, 225x7, 275x4, 315x3, 345x3, 365x3, 385x2, 405x1, 425x1, 385x2x5 sets, 315x10x2, 250x18x2</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">**The 425 single was rough. Usually I am very strong off the chest and have trouble with the lockouts but, with the shoulder injury, I am very slow bringing the bar down and not very explosive...weakness at bottom...weakness at top=weaker bench than my already weak bench. I will be lucky if I can get my usual opener of 440 @ clash for cash in a few weeks.</span><br />
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<b><u><span class="Apple-style-span" style="font-size: large;">Saturday, August 11th, 2012</span></u></b></span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Front Squat: 145x5, 235x3, 325x2</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Back Squat: 415x2, 465x1, 505x1, 555x1, (add belt) 595x1, 640x1, <b>670 x 1 x 8 sets</b> **<i>Only about 2 or 3 of these reps felt smooth. None of them felt like I wouldn't stand up...I was really sinking them low, but I didn't dominate this weight as much as I would have liked...the command on the weight wasn't there. We'll see how my triples at 655 go on Tuesday, 720 singles in the DL on Thursday, and 685 singles on Saturday go.</i></span><br />
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GHD sit ups: 3 sets of 20</span>UPSTRONGhttp://www.blogger.com/profile/02831596598548826812noreply@blogger.comtag:blogger.com,1999:blog-5946178298379297008.post-55666854049030815262012-08-08T01:23:00.002-04:002012-08-08T01:24:46.134-04:00T-LOG:WEDaug1-TUESaug7<u><span class="Apple-style-span" style="font-family: Verdana, sans-serif; font-size: large;"><b>Wednesday, August 1st, 2012</b></span></u><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Bench Press: 135x6, 185x6, 225x6, 275x6, 315x6, 330x6x6, 225x20x2</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">(Before each set: rear felt raises and pec stretching)</span><br />
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<span class="Apple-style-span" style="line-height: 18px;">Alt Bicep curls 50's x 40</span><br />
w Single arm triceps pull down machine x 20 repsX 3 Rounds</span><br />
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<u><span class="Apple-style-span" style="font-size: large;"><b>Thursday, August 2nd, 2012</b></span></u></span><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6BwXI2eLFZD4J-Jp216VzrdV4iBi47a_fx3iRMMz88MynDqGHiC9J7tmM6CgAWLFEpopBOIbGGoEDA0MimuF9-FnIC8hyphenhyphenW4pH30u83ePHSpefM8tzFYnX4lgvZKhXb2E1eTiQVh9HP-I/s1600/7511a861.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><img border="0" height="222" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6BwXI2eLFZD4J-Jp216VzrdV4iBi47a_fx3iRMMz88MynDqGHiC9J7tmM6CgAWLFEpopBOIbGGoEDA0MimuF9-FnIC8hyphenhyphenW4pH30u83ePHSpefM8tzFYnX4lgvZKhXb2E1eTiQVh9HP-I/s320/7511a861.jpg" width="320" /></span></a><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Conventional DL: (off 2 mats)155x3, 245x2, 335x1, 425x1, 515x1, 605x1, (off floor, add belt)<b> 680 x 1 x 7 sets</b>, 515x8</span><br />
<i><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">***WTF....these were very rough today. Only one of them felt smooth and the rest felt very rough off of the floor. Perhaps Tuesday's squats tired out the quads a little too much...or perhaps I'm a pussy who needs to man up....</span></i><br />
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<u><b><span class="Apple-style-span" style="font-size: large;">Friday, August 3rd, 2012</span></b></u></span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Bench Press: 135x8, 185x8, 225x8, 275x8, 315x5, 350 x 5 x 5, 250 x 20 x 2</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">(Before each set: rear felt raises and pec stretching)</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="line-height: 18px;"><br />
</span><span class="Apple-style-span" style="line-height: 18px;">Alt Bicep curls 50's x 40<br />
w Single arm triceps pull down machine x 20 reps<br />
X 3 Rounds</span></span><br />
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<span class="Apple-style-span" style="font-size: large;"><b><u>Saturday, August 4th, 2012</u></b></span></span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Front Squat: 145x5, 235x3. 325x2</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Back Squat: 415x2, 465x1, 505x1, 570x1, (add belt) 615x1, <b>655 x 1 x 8</b></span><br />
<i><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">**These weren't feeling too bad. This is an odd weight for singles for me right now. It's a weight that I know I cannot fail at....and to train with it is not good for me....it's very heavy, but I found myself not giving this weight enough respect...I was going too deep, my pelvis was rotating under me a lot today...this is rare for me and I'm glad I at least have the awareness to feel it. I probably could have done 10-12 sets but I didn't want to risk injury and from here on out I have to let the intensity dictate(through technique) my tonnage...so since my squat wasn't feeling grooved today...i stopped at a number of sets that I could walk away from not feeling like puss.</span></i><br />
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<b><u><span class="Apple-style-span" style="font-size: large;">Monday, August 6th, 2012</span></u></b></span><br />
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</span><br />
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Bench Press: 135x6, 185x6, 225x6, 275x6, 315x6, 340x6x6, 250x20x2</span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">(Before each set: rear felt raises and pec stretching)</span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span></div><div><span class="Apple-style-span" style="font-family: Verdana, sans-serif; line-height: 18px;">Alt Bicep curls 50's x 40<br />
w Single arm triceps pull down machine x 20 reps<br />
X 3 Rounds</span></div><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
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<b><u><span class="Apple-style-span" style="font-size: large;">Tuesday, August 7th, 2012</span></u></b></span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span><br />
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Front Squat: 145x5, 235x3. 325x2</span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Back Squat: 415x2, 465x1, 505x1, 555x1, 595x1, (add belt) <b>640 x 3 x 4 sets</b></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><i>***My squat was feeling a little bit off today. I think I went into it expecting it to be an easy workout for some reason. A little bit of extra curricular activities with the gf prior to training probably didn't help too much either...I usually try to avoid this before training...and for a reason. No excuses. I never felt as though I would fail a set or rep but they just weren't as smooth as I feel they should have been. Set 4 was my best set and the only full set that felt grooved. I contemplated doing 1 or 2 more sets but remembered that last week I did an extra couple of sets on Tuesday and then on Thursday,my deadlifts were rough....So I am trying to be a little bit smarter...<u>12 reps at 90% is enough</u>...and on Thursday I am going to pull 700 for multiple singles....hopefully 4 plus singles, we'll see</i>.</span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">*Looking forward to RAW 504 Clash For Cash I am not feeling as optimistic about the bench press...Usually around this time I would be working heavy singles with 420-450 or working on sets of 4-6 with 385-410lbs....I am NOWHERE NEAR THIS....I think I will be lucky if I can hit a 440 BP....So now when I think about trying to total 2000 lbs...that 440 bench really puts a damper on my parade.... i'll need a 760 squat and an 800 pull.......eeeeesh.</span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
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</span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Take a look at ILYA......from Michael Jordan to Lebron James, Gretzky to Crosby....ILYA to PYRROS....</span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><iframe allowfullscreen="allowfullscreen" frameborder="0" height="281" src="http://www.youtube.com/embed/pJ2-r3pM9xQ" width="500"></iframe></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div>UPSTRONGhttp://www.blogger.com/profile/02831596598548826812noreply@blogger.comtag:blogger.com,1999:blog-5946178298379297008.post-14078489269314518952012-08-01T00:53:00.001-04:002012-08-01T00:53:35.185-04:00T-LOG: MONjuly30-TUESjuly31<b><u><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif; font-size: large;">Monday, July 30th, 2012</span></u></b><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Bench Press: 135x8, 185x8, 225x8, 275x8, 315x8x8sets (Prior to every set, 25 rear delt raises followed by 30 seconds stretching the chest out. <i>**every 7th and 8th rep felt sore on the shoulder but the pain didn't last. We'll see how it feels at the end of the week.</i></span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br />
</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Alt Bicep curls 50's x 40</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">w Single arm triceps pull down machine x 20 reps</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">X 3 Rounds</span><br />
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</span><br />
<b><u><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif; font-size: large;">Tuesday, July 31st, 2012</span></u></b><br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIqWgmDsG2O9Dk2iJv_2j-IuxZANcJPA9KxfO27ls4iRKd1NkVQPrFhoPtaqV7yc84HRufoDs6m8gsX7CHsUyZT3K47Fdp66-N67_vMV_3NktxTB60KfKCOxBjdqBFvYZLzOww1pfekKA/s1600/531502_3134296409468_1861909378_n.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><img border="0" height="220" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIqWgmDsG2O9Dk2iJv_2j-IuxZANcJPA9KxfO27ls4iRKd1NkVQPrFhoPtaqV7yc84HRufoDs6m8gsX7CHsUyZT3K47Fdp66-N67_vMV_3NktxTB60KfKCOxBjdqBFvYZLzOww1pfekKA/s320/531502_3134296409468_1861909378_n.jpg" width="320" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">If only more mothers were like this.</span></td></tr>
</tbody></table><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Front Squats: 145x5, 235x3, 325x2</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">BackSquats: 415x2, 465x1, 505x1, 555x1, 595x1, <b>(add belt) 625 x 3 x 6 sets</b></span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><b>**</b><i>Everything was feeling a little bit off today. My lower back was tight from kettle bell stuff over the weekend and my hip flexors were feeling very tight at the bottom of my squat. This scares me because it's the same feeling I had when I ran into a bunch of rec fem issues only less amplified. So I know that I need to start foam rolling a little bit more and also to stretch my hip flexors a little bit more frequently and aggressively.</i></span><br />
<i><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">The squats themselves moved very nicely. All sets felt pretty smooth and easy. A couple reps here and there were a little forward and into my back but no real problems. I feel as though 8-10 sets would have been possible but my shoulder was taking a beating...my lower back was feeling tight....and i was just getting sick of hearing myself making excuses...lol.....in all seriousness, I would normally have done the 8-10 sets but my quad wasn't feeling perfect and I am trying to be a little bit smarter this time around....less greedy in the volume at higher intensities....i did 4 sets at 620 in the last squat cycle so anything over 4 sets was a positive.... Thursday, I'm pulling 680 for multiple singles(hopefully 7-8) and Saturday I squat 655 for multiple singles(hopefully 8-10)...... </span></i><br />
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</span></i><br />
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</i>UPSTRONGhttp://www.blogger.com/profile/02831596598548826812noreply@blogger.comtag:blogger.com,1999:blog-5946178298379297008.post-32141183680275612952012-07-29T23:16:00.002-04:002012-07-29T23:17:54.140-04:00T-LOG: MONjuly23-SUNjuly29<b><u><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif; font-size: large;">Monday, July 23rd, 2012</span></u></b><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Bench Press: 135x5, 185x5, 225x5, 275x5, 315x5, 330x5x5</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">** Prior to each set I perform approx 20-25 rear delt db flys and then stretch the chest for a hard 30 secs.</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br />
</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">SA Tricep Extensions x 20 reps</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">w Bicep curls x 20 reps each arm</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">X 3 Sets</span><br />
<i><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">**Lately I've incorporated some curls because I have had to cut out a lot of pull-ups due to my shoulder injury...and also the shitty ART specialist who did a number on my lat. I still think training arms is comical and I still find my arms feel much more jacked up after some pull ups....but since a haven't done a pull up in who knows how long..... garbage.</span></i><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br />
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<b><u><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif; font-size: large;">Tuesday, July 24th, 2012</span></u></b><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">**<i>Starting my new squat and deadlift cycle this week. Before my competition I am hoping to hit a 700 double or triple and a 720-730 single in the squat. The deadlift 760-780. We'll see how the training cycle goes. For now, at the beginning of the cycle, i just want to get slightly more volume in than the last squat cycle ...with roughly the same weights... Ie...i did 590x 8 triples and then I skipped a week to 620 triples and did 4 sets...so at 610, at least 6 sets would be nice.</i></span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Front Squats: 145x5, 235x3, 325x2</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Back Squats: 415x2, 465x1, 505x1, 555x1, (add belt) <b>610 x 3 x 8 sets (</b><i>These all felt pretty tight and smooth. My quads were starting to get sore after the 8th set...and I'm still practicing the art of not being greedy...so i cut it.)</i></span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Kettlebell Snatch prac: 32kg x 15 x 3 each arm</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">GHD Sit up: 3 sets of 20</span><br />
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</span><br />
<b><u><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif; font-size: large;">Wednesday, July25th, 2012</span></u></b><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br />
</span><br />
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Bench Press: 135x5, 185x5, 225x5, 275x5, 315x6x6</span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">** Prior to each set I perform approx 20-25 rear delt db flys and then stretch the chest for a hard 30 secs.</span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br />
</span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">SA Tricep Extensions x 20 reps</span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">w Bicep curls x 20 reps each arm</span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">X 3 Sets</span></div><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br />
</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br />
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<b><u><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif; font-size: large;">Thursday, July 26th, 2012</span></u></b><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Deadlift(kk): (off 2 mats) 155x3, 245x3, 335x1, 425x1, 515x1, 605x1, (drop to floor, add belt) 660 x 1 x 10 sets *<i>These were feeling alright. I did 7 singles or so with 675 so I had 10-15 singles at 660 in my head. After the tenth single my hips were feeling a little off....so i called it a day. Bright side...low back..solid.</i></span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Kettlebell Snatch Prac: 32kg x 15 x 3 each arm</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">GHD Sit up: 3 sets of 15 reps</span><br />
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</span><br />
<u><b><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif; font-size: large;">Friday, July 27th, 2012</span></b></u><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br />
</span><br />
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><i><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">I'm glad that I can somewhat bench again with just a little bit of pain. I found that on Monday, working with 330lbs, that little bit of extra weight hurt...So instead I've decided to build my volume a little bit with lighter weights that seem to be okay on the shoulder...I'm going to have to add weight very slowly...hopefully I can bench something half decent at Clash for Cash in September.</span></i></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Bench Press: 135x5, 185x5, 225x5, 275x5, <b>315x7x7</b></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">** Prior to each set I perform approx 20-25 rear delt db flys and then stretch the chest for a hard 30 secs.</span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br />
</span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">SA Tricep Extensions x 20 reps</span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">w Bicep curls x 20 reps each arm</span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">X 3 Sets</span></div><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br />
</span><br />
<b><u><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif; font-size: large;">Saturday, July 28th, 2012</span></u></b><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYC9nVfUYVLZkb901qPljP4Lv9iyKwwxmEyxrgd_HMW99irS0Y9GcruPH5J1PXFOioOF_EDUK_MV5FriEovdUcGckr-Tu9b2sG-tuJRCXEjhYzGlgsrG6T3tMB1NRDZpFRRYPBriQuvcE/s1600/keep-calm-and-squat-heavy-1.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYC9nVfUYVLZkb901qPljP4Lv9iyKwwxmEyxrgd_HMW99irS0Y9GcruPH5J1PXFOioOF_EDUK_MV5FriEovdUcGckr-Tu9b2sG-tuJRCXEjhYzGlgsrG6T3tMB1NRDZpFRRYPBriQuvcE/s320/keep-calm-and-squat-heavy-1.png" width="274" /></span></a></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><i><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">There was a seminar going on at the gym today. Agatsu Kettlebell Certification with Shawn Mozen. ... Dynamo Fitness is divided into two bays, one's a powerlifting side, and the other is a crossfit. The KB cert on the crossfit side...I had to stay quiet while training...no music, no grunting....like a bulgarian training hall....I thought about going to a globo gym...but the bars are too whippy and I want the weight to be difficult at the bottom(whippy bars fly up) and I also didn't feel like being around a bunch of douchebags...so I opted to train zen..squattin like a monk. With 680+ on the bar...i wouldn't be able to this...but 640 today... practice practice.</span></i></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br />
</span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Front Squats: 145x5, 235x3, 325x2</span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Back Squats: 415x2, 465x1, 505x1, 555x1, (add belt), 595x1, <b>640 x 1 x 12 sets **All of the squats felt easy...but they weren't all in a perfect technique...felt myself a little on my toes for many reps today...not worried.</b></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Kettlebell Snatch prac: 32kg x 15 x 3 each arm</span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br />
</span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><i><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">I participated in the KB snatch portion of the <a href="http://www.agatsu.com/8112/Without_FL/kettlebellcertification.php">Agatsu Kettlebell Instructor Certification</a> to learn a little about the movement since I've been incorporating it a lot lately. TONS TO LEARN AND PRACTICE. It's always interesting to pick the brain of a person who's specialized in something for a good portion of their life. I don't care how much someone thinks they know...there is ALWAYS a ton to learn. </span></i></div><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br />
</span><br />
<b><u><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif; font-size: large;">Sunday, July 29th, 2012</span></u></b><br />
<i><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Tons of foam rolling on the quads and hips. Tons of stretching on the shoulders and posterior chain. I actually did a few sets of 10 in the overhead squat with an empty bar...haven't even tried that in a while...felt alright.</span></i><br />
<i><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Hung out a little bit at the Kettlebell Certification...trying to absorb a little knowledge...After watching Shawn and his girlfriend, Sarah moving around...my desire to get mobile has been amplified....I fixed a lot of problems in the lower body...the rec fem, the quad issue, the lower back...with a lot of mobility work....I am sure that this shoulder issue is a result of both my love for all chin ups variations and my bench pressing.....It's not like its some grand revelation...kind of a fact that all of us know....we all talk about shoulder problems from the chest and lats being too tight.... but fuck... at some point ts has to be addressed too.</span></i>UPSTRONGhttp://www.blogger.com/profile/02831596598548826812noreply@blogger.com