The Garage Gorilla

2012-03-13T00:23:00.000-07:00

"It does not matter how slowly you go so long as you do not stop." - Confucius

Bill "Peanuts" West

2012-03-12T00:18:00.000-07:00

The story of Bill West, the California strongman, is a revelation of what a special diet combined with weightlifting can make out of a thin weakling. Bill weighed but 102 pounds when his hands first touched a barbell; and after a few years this bodyweight soared to 218 pounds due to progressive lifting and living chiefly on peanuts. But let me go back to the time he began.

When Bill was 15½ years old in 1952, he associated with Gene Wells, who lived near him in Pennsylvania. Wells, at the time, held the physique title of Mr. Pennsylvania. And Bill at the time had never heard of health foods, vitamins, proteins or rightful living. Neither had he ever given a thought to lifting a dumbell or any sort of weight. He was just a thin kid who looked at sports rather than being one of the players. It was Gene Wells who prompted Bill West to try some weight training and to build up his scrawny body, and so Gene got him started with very light bells. Bill gives Gene Wells much credit for his start in the iron game.

In July of 1952 they both became very interested in a copy of Strength & Health magazine and were fascinated by an article about "Muscle House by the Sea" at Santa Monica, California. Both of them immediately decided to get to the West Coast pronto! They did, and right to this Muscle House they went!

Now, this famous abode is owned and operated by a lovely lady. Fleurette Crettaz, who is also known around her loyal following as "Joy". This is undoubtedly due to her friendly and optimistic disposition, as she is ever striving to help everyone along healthful avenues and rightful ways of living. Her large house is always filled with musclemen and health enthusiasts and is strictly vegetarian. This lady looks after her flock of muscleboys just as though they were her own children. A great many of the past Mr. Americas and other prize winners have lived there, as have numerous noted lifters. Bill West and Gene Wells felt right at home when they first entered her door.

The nickname "Peanuts" was bestowed upon Bill because he was given a rigid diet at Muscle House of proteins, chiefly peanuts. He ate one pound of raw peanuts daily, also a half-cup of peanut butter each day as well as six spoonfuls of raw peanut oil every 24 hours. Of course, in addition to all this peanut intake he had numerous protein drinks and raw milk as well as many assorted fruit juices.

Within 60 days he leaped from that 102 lb. mark to 132 lbs. bodyweight. At the end of the first year he went to 155 and kept right on devouring the peanut variations. He had also settled deeply into weight training.

His experiences during the second year with weights and peanuts were a trifle discouraging to Bill as he only went to 165 lbs. Perhaps he had expected too much. But during his third year of training he increased to the 180 lb. mark through heavier lifting.

It was now 1955. He became interested in lifting event. In his initial local experience Bill took second place in the Muscle Beach lifting meet and third in the odd lift meet. He was a novice, yet he managed a 230 press, a 205 snatch and a 280 clean & jerk. In that same year he won an A.A.U. odd lift meet with a 330 bench press and a 420 squat. But he was far from satisfied, and aimed at higher goals and greater power.

At this point Bill went on a heavy squat and press program and chanced to meet Ike Berger, who advised him to increase his bodyweight to 198 lbs. He then trained with Berger and Dave Ashman, lifting heavier and heavier poundages as well as increasing his peanut-based diet intake. He could almost see himself enlarging weekly at this point. Bill's aim was to get heavier, so he went on a more severe lifting program, until one day when chancing to weight himself he was amazed to find the scales showing 218 pounds! It revealed the benefits derived from heavier training and greater food intake; but Bill was actually far too heavy. He recalled how Ike Berger suggested an increase to that 198 lb. mark, and now Bill was 20 lbs. over the mark! But he felt powerful. Nonetheless, he dedided to reduce.

His next step was to eliminate excessive peanut eating and milk drinking. By controlling his protein diet and eating less, he began to reduce. It wasn't long before he was down to that desired 198 lb. class, and he has stayed there ever since.

"Peanuts" has absolutely no desire to train for muscular effect. His entire interest lies with lifting exclusively, and he especially enjoys the odd lifts. He is now performing in training, and with reps - 435 lb. bench presses; 525 lb. squats; and 175 lb. strict barbell curls. He can easily power clean 305, push-jerk 330, and that's without training for these latter lifts. Bill also presses 145 lb. dumbells at an 85 degree angle, and does 3 sets of 10 reps in presses with 100 lb. bells; presses 242½ lbs. behind the neck, collar to collar grip. He has also done bench sqauts from a 19" high bench with 770 lbs.

He likes everyone and everyone likes Bill West. I have found Bill to be a swash-buckling openhearted fellow with one of the most electrified dispositions I have encountered in years. He seems a mass of energy. One grand thing in his favor is his honesty and truthfulness. He speaks with authority and relates facts, especially about his lifting poundages. Bill's sense of humor is immense. Once I chanced to catch him standing and talking in the midst of a group of seven or eight fellows. Bill was gesticulating and smiling as he talked, and all the other guys were continuously enjoying a prolonged spell of laughter. He's a quick thinker and a very rapid talker; and yet remains true to himself, and that's really saying something. One example of his appreciation for what others have done for him was expressed when he emphatically requested that I kindly give full credit to Gene Wells and Ike Berger for his earlier progress, and also to mention the healthful and helpful benefits he obtained while living at Muscle House be the Sea.

Bill is a hearty eater, yet lives on but two meals a day. He trains every day, with the alternate system, performing all upper body work one day and all leg work the next. He tells me that he takes about three hours for his upper body training and one-and-one-half for his leg work. Bill has eliminated all milk from his diet at present in order to hold down his weight at that 198 lb. mark, and he only drinks water during his training period, not otherwise.

He prefers home training and finds he can secure better concentration than he could by working out in a crowded gymnasium. Bill has his own training quarters in the garage in back of his home, where he and a couple of freinds have their enthusiastic power workouts.

His ambition at present is to make a 600 lb. squat and a 500 lb. bench press in strict style at his present bodyweight of 198 lbs. Will he do it? I'll wager he will! Bill has learned that if anyone wants strength he must use strength to get it. And I am sure you will be reading and hearing more about "Peanuts" each year as he progresses with his odd lifts and attains his goals.

Bill is a shining example of how a once weak and skinny youth can transform himself into a full-fledged heavyweight with a body packed full of power though heavy weight training and the right diet. However, that peanut diet adds food for thought also.

My own personal opinion regarding such a forced, extremely heavy protein diet is that it should be supervised by someone who thoroughly understand the complete functioning of the organic system, and then also outlined as adaptable to each particular individual. Otherwise a beginner might overstuff himself with far too much "oily" protein and possibly have an unfavorable reaction. And yet again, there always remains something in life to contradict logic. If Bill West's experiences with such a peanut diet combined with heavy lifting can produce a body packed with power and filled with energy, well then it is worth acquiring by such methods. All barbells and other weights have been tried and proven through the years, therefore few "new" suggestions are realized concerning their usage. I merely caution a beginner against to oily a diet for long periods of time unless given under expert supervision.

Anyway, this frank and open account of Bill "Peanuts" West has given me great pleasure to impart to you. But let me repeat and make this clear: everyone likes Bill West and Bill West likes everyone. Such a combination is bound to make this world a happier place for all.

How Long Will It Take?

2012-03-11T00:05:00.000-08:00

Brooks Kubik

Hail to the dinosaurs!

Folks often ask me how long it takes to make
good gains.

“How long will it take before I can bench press
300 pounds?”

“I want to gain 20 pounds of muscle. How long
will it take?”

“I want to add 100 pounds to my total? How long
will it take?’

The answer is always the same – I don’t know.

You see, everyone is different – and everyone gains
at a different rate – even if they follow exactly
the same program!

Many factors affect how fast you will make progress.
Some you can control, and others you have to live
with. In no particular order, they include:

1. Your age.

This is one you cannot change, although many people
lie about their age.

Teenagers can make very fast gains in strength and
muscle, especially if they start training as they
hit a growth spurt.

Men in their 20’s and 30’s can usually make excellent
gains.

Lifters over the age of 40 usually find that their
gains come slower.

But whatever your age, if you train hard and heavy
and serious – following the type of abbreviated
programs I write about in all my books and courses –
then rest assured that you WILL make progress.

2. How long you’ve been training.

This is another factor that you cannot change. Obviously,
a new trainee is going to make more rapid progress than
someone who’s been training for five or ten years and
is close to his or her individual potential for strength,
muscle and power.

3. Whether you are limited by any nagging aches and
pains, injuries, etc.

Again, this is something you cannot control, although
intelligent training and good diet and nutrition can
certainly help. And note that one of the best ways to
work around any nagging injuries, aches and pains is
to train on abbreviated schedules that allow for
increased recovery and recuperation.

And in that regard – a quick note – I’ve been experimenting
with a grain-free diet – no wheat, oats, rye, rice or
similar products – and it seems to have worked wonders
as far as being more mobile and flexible, with less
stiffness and fewer aches and pains.

I’m not ready for the USA Gymnastics team, but I’m
feeling MUCH better – and I’m lifting better. As in,
doing full range squat-style cleans and snatches
rather than power cleans and power snatches.

Food for thought.

4. Your genetics.

Another factor you cannot control, and one you really
shouldn’t worry about. Just TRAIN. All the genetics
in the world mean NOTHING if you don’t train – and
if you train the right way, you can do far, far more
than you ever imagined. As detailed in Strength,
Muscle and Power, there was a time when I thought I
had reached my genetic potential for strength and
muscle mass – when I was in my late twenties and
weighed 180 pounds. But I started to do abbreviated
workouts, and suddenly I started to grow like a
weed – and in a few years I was weighing 200 pounds –
and then 210 pounds – and then 220 pounds – and strong
as a horse – and it was all the result of changing
the way I trained.

5. Your attitude.

In my opinion, this is the single greatest factor in
whether you make good gains – and in how fast you
gain.

Are you positive and upbeat about your training?

Are you determined to make good progress?

Do you enjoy your training?

Do you look forward to each and every workout?

Do you BELIEVE you will make good gains?

Do you concentrate – and I mean, REALLY CONCENTRATE –
when you train?

Many years ago, a small kid in Akron, Ohio trained in
a neighbor’s garage. His neighbor, Larry Barnholth,
was a long-time lifting coach who had turned his
garage into a weightlifting gym.

He taught the kid to say – and to believe: “Every day
in every way I am growing better and stronger.”

The kid said it every day. Said it with passion and
with conviction. Said it until it was seared into his
consciousness.

The kid’s name was Pete George. He went on to win the
USA Senior Nationals 5 times – to win 2 Pan-American
championships – to win one Gold Medal and two silver
medals at the Olympics – to win the World Championship
5 times, and to be the runner-up on two other occasions.

So the bottom line is this – I don’t know how fast you
will gain – but I do know THIS – that if you train
hard and heavy, using Dino-style workouts, and you
train with the right kind of attitude – you’ll do fine!

Thanks for reading. Have a great day, and if you train
today, make it a good one!

Yours in strength,

Brooks Kubik

LYLE ALZADO

2012-03-10T09:41:00.000-08:00

By Mike Puma

Special to ESPN.com

"That violence that you saw on the field was not real stuff. Lyle used football as a way of expressing his anger at the world and at the way he grew up," says Peter Alzado, Lyle's brother, on ESPN Classic's SportsCentury series.

Lyle Alzado's ticket to the NFL was anabolic steroids. An undersized player in high school, he began experimenting with the muscle-building drugs in college and never stopped. That led to a lucrative career in the NFL.

But in 1992, seven years after playing in his last regular-season game, Alzado died from brain lymphoma, a rare form of cancer. He was 43. Although there is no medical link between steroids and brain lymphoma, Alzado was certain the drugs were responsible for his cancer. He became a symbol of the dangers of steroid abuse.

The 6-foot-3, 254-pound Alzado played 15 seasons at defensive end for the Denver Broncos, Cleveland Browns and Los Angeles Raiders. He was twice named All-Pro and compiled 97 sacks in 196 games.

A violent, combative player known for his short temper, Alzado was most comfortable with the renegade Raiders of the 1980s, helping them beat Washington in Super Bowl XVIII. But he also starred for Denver's "Orange Crush" defense of the 1970s, compiling 64½ sacks.

At the height of his steroid and human growth hormone abuse, Alzado estimated he spent $30,000 a year on the drugs, often buying them at gyms around the country. His second wife, Cindy, blamed the breakup of their marriage on his mood swings caused by steroids. She said she called police at least five times during their marriage because Lyle physically abused her, but Alzado was never arrested.

"The guy had a split personality," Raiders defensive end Greg Townsend said. "On the field, he had this tough image that he projected. Off the field he was the gentle giant. So caring, so warm, so giving."

That might have been true most of the time, but Alzado also admitted the steroids sometimes made him so crazy that at times he couldn't deal with social stress. "Once in Denver in 1979 a guy sideswiped my car," he said, "and I chased him up and down the hills through the neighborhoods."

After years of denying he used steroids, Alzado came clean in a first-person story for Sports Illustrated in July 1991, three months after being diagnosed with brain cancer. "It was addicting, mentally addicting," Alzado wrote of his steroid use. "I just didn't feel strong unless I was taking something."

By the following spring, Lyle Alzado was dead.

He was born on April 3, 1949 in Brooklyn, N.Y., the son of an Italian-Spanish father, Maurice, and a Jewish mother, Martha. The family moved to Cedarhurst, on Long Island, when Lyle was 10.

Alzado endured family tensions. He described his father as a "drinker and street fighter" who left home when Lyle was a sophomore in high school. Martha worked as a florist, earning less than $100 a week. To help support his mother and four siblings, Alzado worked while in high school.

On the football field, Alzado was an aggressive defensive lineman at Lawrence High School, but he was no star. When he graduated, there were no scholarship offers waiting.
After Kilgore Junior College in Texas told Alzado he wasn't good enough for the football team in 1967 - Alzado later said his befriending an African-American teammate was to blame - he was accepted at Yankton College, a tiny NAIA school in South Dakota. It was here that Alzado began using steroids.
In 1970, a Broncos assistant coach had car trouble in Montana and decided to pass the time by watching Montana Tech on film. The opponent was Yankton, and Alzado performed impressively.
Denver made Alzado its fourth pick in the 1971 draft. He became a starter at defensive end as a rookie and soon emerged as a feared member of the defense. "My first year with the Broncos, I was like a maniac," Alzado said. "I outran, outhit, outanythinged everybody. All along I was taking steroids and I saw that they made me play better and better."
After his rookie season, Alzado went back to Yankton to get his college degree. He received a B.A. in physical education with an emphasis on secondary education. In 1972, Alzado led Denver with 10½ sacks and tied for the most tackles with 91. He set a Broncos record with 13 sacks in 1974, when he began a string of seven straight games with at least one sack, a streak that continued through the first game of 1975.
In 1977, he was named the AFC's Defensive Player of the Year and Defensive Lineman of the Year after leading the Broncos with eight sacks. In Super Bowl XII, a 27-10 loss to Dallas, Alzado and teammate Rubin Carter each had two sacks, becoming the first players in franchise history with multiple sacks in a postseason game.
After making the Pro Bowl for the second consecutive year, Alzado - who had led the team in sacks in five of the last seven seasons - and the Broncos had a contract dispute. He flirted with the idea of becoming a pro boxer and in July 1979, he went eight rounds with heavyweight champion Muhammad Ali in an exhibition. A month later, Alzado walked out of the Broncos' training camp. Management responded by trading him to Cleveland for draft picks.
Alzado's best season with the Browns was 1980, when he led the team with nine sacks. The following season he led the team with 8½. But that wasn't good enough to keep his career in Cleveland alive. Looking to dump salary, the Browns traded Alzado to the Raiders for an eighth-round draft choice in April 1982.
"A lot of guys on the Raiders asked me about steroids, and I'd help them get what they needed," Alzado said.
In a strike-shortened season, Alzado tied for the team lead with seven sacks, earning him honors as NFL Comeback Player of the Year. Against the Jets, he ripped the helmet off offensive tackle Chris Ward and flung it, prompting the NFL to create a rule outlawing helmet throwing.
In 1983, he had seven sacks in the regular season before getting 2½ in the Raiders' 38-10 rout of Pittsburgh in the divisional playoffs. The Raiders advanced to the Super Bowl, where Alzado promised to behead Redskins quarterback Joe Theismann. That didn't happen (Alzado had no sacks), but he got a Super Bowl ring with the Raiders' 38-9 victory.
"I was so wild about winning," Alzado said. "It's all I cared about - winning, winning. I never talked about anything else."
After getting six sacks in 1984, Alzado was limited to only 11 games the next season, recording just three sacks. He retired after the campaign, attributing his use of steroids to the Achilles' tendon injury that forced his exit from the game he loved.
Pursuing an acting career, he appeared in 15 movies, all of them forgettable, such as Ernest Goes to Camp, Tapeheads and Club Fed.
In 1990, at 41, Alzado attempted a comeback with the Raiders. He suffered a knee injury in training camp, played in one exhibition game and was waived.
In March 1991, at the marriage to his fourth wife, Kathy, he couldn't walk a straight line. A month later, he was diagnosed with brain cancer.
In his account to Sports Illustrated, Alzado said he began taking anabolic steroids in college in 1969 and never stopped. "It wasn't worth it," Alzado wrote. "If you're on steroids or human growth hormone, stop. I should have."
After receiving a radical chemotherapy treatment and contracting pneumonia, Alzado died on May 14, 1992 at his home in Portland, Ore. The official cause of death was complications from brain cancer.

2012-03-09T09:30:00.000-08:00

Real strength requires strong ligaments and tendons. The process doesn’t take place in a week or a month. Real time must be invested for real strength. The old time strength athletes were patient. Legends weren’t built in weeks or months. They were developed over years of consistent and focused work.

You might be a powerlifter if…

2012-03-08T09:17:00.000-08:00

The doctor tells you that you need more iron in your diet so you throw in an extra set of lock-outs!

You check squat depth when using the john.

When you work a desk during the day and you still have 1/2 inch thick calluses on your hands.

You think baby powder on your thighs and chalk on your hands looks cool.

Whenever a non-PL friend of yours moves house, or needs to move heavy things around the place, you are the FIRST person they call for help!

You psych up before lifting your laundry basket off the floor.

Most people in the gym don’t like you.

You are NOT at a powerlifting gym when during your leg routine, you have all the 45’s in the gym on your own bar and a bunch of guys are watching you waiting for you to share.

You dismount the toilet like doing box squats (to perfect that explosive power).

You think torn track pants, an old, sweaty, filthy t-shirt advertising a garbage company, and SLIPPERS, are perfectly suitable gym attire.

You can’t count above 5 but can multiply by 45 in your head.

People at gym tell you someone is looking very “cut” and you think they had a terrible accident in the kitchen.

When the word “gear” refers to squat suits, bench shirts, wraps, belts, suit slippers, salts and chalk, not STEROIDS.

When you inhale ammonia instead of using it for cleaning.

When the amount of weight you lift is more important than how cleanly shaven your legs are or how dark your tan is.

When the gym owner kicks you out for bending yet another bar while squatting.

You think a 16 oz. steak is a snack to have between meals.

It takes 5 seconds for your spirit to re-enter your body after deadlifting.

You think that creatine is a food group.

You use a 1 kg plate as a paper-weight on your desk at work.

You have baby powder in your gym bag.

You take your weight belt off in between sets or while going to the water fountain or restroom.

You develop “white lung” from the chalk and baby powder.

You use the handicap stall at a public restroom for the use of the handrails on leg day.

You are annoyed by someone using the power rack for curls, even when the gym is empty.

You can’t understand why college wrestlers wear powerlifting uniforms.

You have more garments in your gym bag made of polyester than is worn by the whole crew at McDonald’s.

You think it is cool the Japanese named a national sport after your deadlifting style.

The greeting “Good Morning” makes your hamstrings and lower back ache.

You think of helping your neighbors move their piano as “a set”.

You drop something, and go into a sumo stance to pick it up.

You might be a powerlifting female if all heads turn when you squat.

You might be a powerlifting female if you get more excited over squat shoes and new belt than you do over jewelry.

You get accused by bodybuilders of taking steroids because you’re stronger than they are.

You daydream of pushpressing aerobic instructors to see how high they will fly.

You have ever used a Home Depot card to purchase “training equipment”.

http://powerliftingacademy.com/

2012-03-07T23:58:00.000-08:00

Muhammad Ali was once asked, “How many sit-ups do you do?” He said, “I don’t count my sit-ups, I only start counting when it starts hurting, because that’s when it really counts. That’s what makes you a champion.”

2012-03-06T09:21:00.000-08:00

People of mediocre ability sometimes achieve outstanding success because they don’t know when to quit. Most men succeed because they are determined to. – George Allen

2012-03-05T23:55:00.000-08:00

Do not try to be an Olympic weightlifting champion when you are over 50. Over 40 or 50 years old CONSIDER YOURSELF IN REHAB and you'll stay well ahead of the average human! ==D Reno

For a long period of time all powerlifters trained virtually the same…

2012-03-05T08:51:00.000-08:00

Marty Gallagher

•low rep sets predominated
•very few exercises
•most performed a single, all out top set
•some lifters might perform multiple top sets using a static poundage
•others might perform “static weight back-off sets” after the top set
•most performed some assistance exercises
•others avoided assistance work altogether
•perform each of the four core lifts once a week

10 Qualities of a Champion

2012-03-04T05:57:00.000-08:00

1.
A champion knows his talents and success are God-given, not self-developed or endowed by others. It's called FAITH.
2.
A champion gives his all no matter what the score. It's called EXCELLENCE.
3.
A champion sees every challenge as an opportunity. It's called OVERCOMING ADVERSITY.
4.
A champion is one who makes all those around him better. It's called LEADERSHIP.
5.
A champion dedicates himself to prepare for success. It's called DISCIPLINE.
6.
A champion may fail, but he never quits. It's called COMMITMENT.
7.
A champion puts the success of others above individual achievement. It's called TEAMWORK.
8.
A champion lives by a higher standard and stands firm when others around him fall. It's called CONVICTION.
9.
A champion is one who lays down his own desires for the benefit of others. It's called SACRIFICE.
10. A champion gets up one more time than he’s been knocked down. It’s
called PERSEVERENCE.

2012-03-03T08:39:00.000-08:00

General training in the weight room makes you stronger. Practice your sport to get better at it. Don’t try to do “sport specific” movements in the weight room

2012-03-02T00:02:00.000-08:00

When I was a boy, fifty was considered "old." Sixty has been a frequently broken barrier in recent years. Some are breaking 70, and a few even into their 80s. Times change minds. My goal turning 43 is to defeat the specter in my mind which believes age is anything more than just a number. Clean, simple, consistent, sustainable, recoverable exercise, diet, work and play. These are my tools. Be warned "100". I'm coming for you.---- Scott Sonnin

MYTH!

2012-03-01T09:06:00.000-08:00

Jim Bryan

1. You have to have supplements to succeed. The reality is that some supplements do help but why not fix your diet first?
2. Functional Training. This is one of the big buzzwords now. Seminars are being held as I write this. They will show you how to balance on a ball, how to throw a medicine ball, how to balance on one leg. How much of this is needed and how much of it is pure bull hockey? Somehow we are being led to believe that the way we have been weight training is not “Functional.” Please! The fact that you are making your muscles stronger, more flexible, better conditioned is “Functional Training.” If you are lifting weights you have been doing it already. Just another gimmick for the latest Expert.
3. Pilates will not make your muscles longer! If you want to train that way, go ahead. But use your brain and don’t fall for the marketing.
4. You have to Olympic lift to be a successful athlete. Any method of Strength Training that allows you to progressively load your muscles safely will work. Period. Olympic Lifting can be that method but others have done JUST as well WITHOUT using it.
5. “HIT” is the best way to Strength Train. Let me put this to rest. Most of the first generation that trained with Arthur Jones are not going to tell you this. What you will hear from them or me is: High Intensity Training is a Safe, Efficient, Practical, and Productive way to workout. The BEST way for you is what you’ll actually do. Getting in the gym to lift weights is the most important decision. The method is your choice. My opinion is to forget the latest “Bloat Freak’s” routine. He didn’t write it and he most likely doesn’t do it. You’ll soon be reading about his fall do to health problems anyway. Last conversation I had with Arthur Jones he told me he wouldn’t change a thing except, he wouldn’t workout as often as he once did.
6. Women shouldn’t “Train like a Man.” Just what does this mean? I had a friend (Female trainer) tell my Wife this once. My Wife was doing a routine I made for her. Standard exercises in a pretty much free weight gym. She was doing squats, overhead presses, Benching etc. Just standard stuff. I never knew she was training “like a Man.” I just thought she was training.
7. Free weights are for Athletes and Machines are for the Fitness crowd. Who came up with this? This keeps coming up in any Discussion Board anywhere. It is not true! You can use either/or. You can use any combination. Use what you have. This is not worth the time wasted thinking about it. If you do use free weights MAKE darn sure you have a safe way of doing it. Use a power rack. If you don’t have one….GET one! Never train by yourself without one.
8. All machines are the same. Not true! Even to the casual user, some feel right and some just downright suck. I happen to like Leverage Machines. Pendulum is my choice. If you have a chance to go to a Trade Show for Exercise equipment, go! Try it all. Then decide what you want for your personal gym.
9. Drugs will turn you into a Bodybuilding Champion! You have to have the POTENTIAL first. Without POTENTIAL nothing will turn you into one of the cartoonish characters dominating Bodybuilding right now. BUT they may turn you into a corpse.
10. Exercise Science. Much that is being passed around as Science in Strength Training and Conditioning is flawed. There are a lot of personal axes being ground. I won’t mention his name but most of you reading this know who I’m referring to. I know of one person that was really interested in the outcome of his studies. He really wanted to know the truth and he invested millions to find the truth, even if it proved him wrong.
11. Women that exercise with weights will develop large bulky muscles. Forget this! As long as you train in a safe practical way you’ll look great and feel better too. The Women Bodybuilders are not an example of anything except excess. Are they on drugs? Ya think?
12. You have to use “Split Routines” to be a successful Bodybuilder. Truth is “Split Routines” work for some better than others. Full body is a more Time efficient way to train.
13. Overtraining is a major problem. I feel that many involved in High Intensity Training carry this too far. To the point of being afraid to “live.” Some that I come in contact with, could use some daily activity. That doesn’t mean I feel you should workout every day. But if you are afraid to carry out the garbage on a non training day, your carrying it to far. Yes, there are some in HIT that are obsessed.
14. A Certified Trainer is an Expert. I have found that this can be a problem if you go by this assumption. Would it surprise you if I said that many have no real clue? EVEN if they do train celebrities. Some of the “Gold Standard” Certifying Orgs. Function as “Diploma Mills.”

Strength Development

2012-03-01T07:22:00.003-08:00

You don’t need to demonstrate strength to actually get stronger.- Ed Coan

EVOLUTION

2012-02-29T12:50:00.000-08:00

http://nojokelifestyle.com/

2012-02-28T05:27:00.000-08:00

What's a Lifer? Someone who isn't in to something for just a day, a month, a year...it's for life. Whether its training or your family or your job...it doesn't matter. You work at it, you build on it, you see the big picture . You don't miss workouts because it means something to you. You are like a Shakespearean actor- no matter what is going on in your life, you block it out when it's time to train. You walk into the weight room and all else disappears. Worry about it later.
J Steel

8 Traits You Should Learn From Toddlers

2012-02-27T08:26:00.000-08:00

by Alan Stein 20. December 2011 02:48
1. Toddlers are Persistent: they never quit. Ever. When they want something… whether its food or a new toy… they do not stop until they get what they want. They are relentless! They apply the same persistence to learning a new skill (like walking, holding utensils, breaking my Blackberry, etc.). They spend hours and hours practicing until they master it.
2. Toddlers are Communicators: they speak their minds freely. Granted, it’s in the form of crying, grunting, biting, punching, laughing, and Gibberish... but they do communicate. They let you know where they stand at all times. Surprisingly, they are attentive listeners too. They don’t necessary listen to me, but when Mickey Mouse or the Wiggles are talking, trust me, they are all ears!

3. Toddlers are Enthusiastic: they have a passion for everything they do! When they are happy, they bounce around and their faces light up the room. When they aren’t, they flail their limbs and scream like wild hyenas. But they put their heart and soul into every aspect of their lives. They don’t go through the motions.
4. Toddlers crave Structure: they are on a schedule. They go to sleep at the same time every night, get up at the same time every day, and eat (and nap) at routine times. They are consistent.
5. Toddlers are Uninhibited: they don’t care about looking cool. In fact, they don’t even know what cool is. They will (literally) crap their pants and just keep on going. They aren’t worried about what other people think; they do what makes them happy.
6. Toddlers are Creative: they think outside of the box. They will spend an hour playing with a wooden spoon or an empty paper towel roll. They make the most of what they have.

7. Toddlers are Honest: they hold nothing back when telling you what they think. They have no hidden agenda and they speak from the heart. They don’t say things to hurt your feelings; they say them because they believe it to be true. Their honesty is refreshing.

8. Toddlers teach Patience: they aren’t necessarily patient, but as their father I have to be! If you’ve ever waited 45 minutes for your toddler to put on their shoes by themselves or played Ring Around the Rosie 271 times in a row… you know what I mean.

Deloading Deadlift

2012-02-27T00:01:00.000-08:00

15 Inch Deadlift
225 x 3
315 x3
315 X 3
315 X3
315 X 3
315 X 3

Pull Down ( Ball Grip)
130 X 10
130 X 10
130 X10

Low row Ball Grip

100 x6
100 x 6
120 X6

Been very busy and driving around Trav was in PSAC Indoor track championships in Edinboro U. felt a little worn out. deload this week and get back on track.

One Lift A Day Program

2012-02-26T00:25:00.000-08:00

If you are struggling with trying to start a new exercise regime, I have 1 major suggestion for you to consider. The 1 lift a day program. 3-5 days a week you dedicate your training session to performing 1 lift a day. You work your butt off on that 1 single lift, and you make sure its a compound movement utilizing several muscle groups. As you progress through your training you can add in all the accessory and supplemental exercises you want. But for now, kick that 1 lift's ass. I guarantee you will be humbled by the results you can achieve by simplifying your training this way.

A sample week could look like this to have balance in your training:

Monday -Squats
You could perform overhead squats, front squats, back squats, zercher squats, pistol squats, or a combination of them all for those who cannot bare the simplicity of a true one lift a day program.

Tuesday- Pullups
You could climb a rope, scale a campus board, dart up a peg board, or do towel pullups, change grips from neutral to pronated and/or supinated, perform L-pullups, add weight with chains or dumbbells or scale weight with bands.

Wednesday-Sandbag Loading
This is just too simple, but so darn effective at building unreal strength it will give anyone a major advantage over the competition. If you do not have a sandbag, make one for a few measly bucks. In the meantime, you can use a keg or barrel, a swiss ball filled with water, a rock or a log, just find something heavy and pick it up and load it onto something about chest height. It is very similar in nature to a power clean, but not quite as explosive due to the implement being used. With any type of barbell speed lift, you have the ability to use a hook grip and keep the weight very close to your center of mass. This enables you to maintain a tight grip and move the weight very quickly. By using a big, awkward sandbag, you lose the ability to use a hook grip and certainly cant keep the large bag centered over the middle of your feet. This forces you to use almost every single muscle in your body to pick the bag up and load it onto the platform, plyo box, shelf, or whatever else you have designated to load onto.

Thursday - Off

Friday- Press
You have the option to perform a variety of presses, which might just be my favorite type of lift when my shoulder is feeling well. You could do pushups, handstand push ups, or dips all using parallel bars or rings, bench presses with a barbell or dumbbells, overhead presses with kettlebells, dumbbells, barbell, push presses and jerks. Their is a ton a variety in this simple program if you haven't noticed.

Saturday- Deadlift
Yes, heavy lifting. Get a barbell or trap bar, load it up and pick it up. Simple stuff. If you have a large tire, you could flip that bad boy today or replace the sandbag loading with it as well. Either way works great.
Sunday- Off

Sets, reps, and time of workout is not nearly as important as what you are doing in this simple program. Its up to you to work hard, but not kill yourself to the point that you cannot perform well tomorrow. Give it a shot for a while to get away from the commotion of your current hectic training program.

2012-02-24T05:05:00.000-08:00

A ship in harbor is safe -- but that is not what ships are built for.: John A. Shedd, Salt from My Attic, 1928

MY TRAINING FOR THE PRESS

2012-02-23T09:12:00.000-08:00

by John Davis as told to Johnny Terpak (May, 1952,
Strength & Health.)

On June 27 and 28 of this year final tryouts for the Olympic Games

will be held in conjunction with the Senior National Weight Lifting

championships. It is the ambition and dream of most athletes to qualify
and represent their country in their chosen sport. It is necessary for
these athletes to be in the best possible physical condition to qualify,
for if the athlete in question makes the team, he must spend another
six to eight weeks training to be in even better condition to compete
in the actual Games themselves,
When the various members of the American weight lifting teams
arrive on European soil they are Usually in excellent condition. Final
training preparations are done under the watchful eyes of Bob Hoffman,
coach, and Dietrich Wortmann, manager. Prior to this meeting,
members of the team train alone or with members of their respective
clubs. How can an athlete get into good condition to qualify as a
team member? I receive dozens of letters and speak to as many
lifters asking: "How do you train?" My reply is usually the same
and, except for an occasional change in the number of repetitions
employed, my program is basically the same.
If a lifter is not physically adapted to the two arm press it is a
rather difficult problem to overcome. However, it has been proven
time and again that hard work can overcome what once seemed an
impossible situation. Pete George, middleweight champion of the
world, and David Sheppard were both notoriously low pressers. Their
inability to press was not due 100% to lack of work but I shall endeavor
to prove here that at least 90% of it was. As can be seen by a quick
glance at past reports of contests in "S. & H.," Pete and Dave seldom
registered more than 220-230 in the press. Both of these fine lifters
are exceptional, to say the least, on the quick lifts. Like any other
human beings, they undoubtedly were inclined to train on those lifts
they were exceptional at rather than try to improve the lift that was
more troublesome. Pete was twice beaten by Touni because of what
he lacked on the press and three times missed international titles
because of his inability to make up the tremendous difference of his
opponent's press with his quick lifts.
In 1949, Pete improved somewhat on the press and surprised
everyone by making 242. This was at Den Haque, Nederlands, and
even Touni was shocked, for no one had expected Pete to get more
than a 231 press. Unfortunately, Pete fell short of the mark by only
a few pounds and could not make up the difference with his quick
lifts. In 1951 he took the bull by the horns and on several occasions
prior to the championships pressed 255 and on one occasion made
260. I asked him how he managed to get his press so high and the
reply was simply, "I pressed and pressed, and pressed some more. ~
Pete George does not have the temperament of a presser, not is he
built like a presser. If hard work on the press could improve his
press by 20 pounds, then hard work must be the answer.
I perform a minimum of 64 presses during a four-day training
period. I perform these presses via eight sets of presses done in series
of two. Some nights I do 10 sets, making a total of 80 presses for the
four-day training period. I never reduce my training poundage no
matter how tired I feel but rather I try to advance the training
poundage whenever my strength will permit.
The 5,4,3,2,1 system used by many lifters today, as well as the
I, 2, 3, 4, 5 system do not and will not build sustaining power in the
pressing muscles. Bob Hoffman has so often remarked: "The principal
idea of weight lifting is to build bigger and stronger men." Lifters
would do well to bear this in mind when planning their training
programs. The aforementioned training methods are contrary to basic
training ideas and should not, in my opinion, be used.
In conversation I have been quoted as saying: "I will not use less
than a certain number of repetitions or poundages no matter how sloppy
my form becomes." Certain people, in an effort to advance their own
theories regarding lifting and exercises, misconstrued, misinterpreted
and deliberately clouded the issue in confusion and double talk. As a
direct result of this alleged quote of mine, many lifters were led to
believe (and I have been questioned by several athletes on the subject)
that I actually advocated, as well as practiced, lifting contrary to the
rules set up by the governing bodies. What I did try to say was this:
There are times when a lifter does not feel up to par. Consequently,
some adjustment must be made. In my opinion, reducing the training
poundage is not the answer to the problem. If a lifter presses a heavy
weight in training that may. in some quarters, be considered a good
lift and not good somewhere else, can it be said that the lifter "cheated"
or performed the lift "incorrectly?" It was this kind of lift that I tried
to point out as being acceptable in training sessions. I certainly do not
believe that every lifter performs what might be classified as a perfect
press at all times during training. I do not advise bad pressing form in
training--for obvious reasons.
All lifters cannot have Bob Hoffman at hand to give them his
personal attention when preparing for important competition. They
must take the next best step and plan a good all-around training program.
I mentioned briefly my procedure on the press but I do not depend
entirely on presses alone to build sustaining power. It has been my
experience that additional work with the "supine press on bench" is an
excellent power builder. The fact that one can handle heavier weights
with the arms alone in this position develops tremendous powet to
drive and fight heavy poundages through the sticking point. Another
power builder, as well as helping to improve form, is the press while
seated. It is almost. impossible to cheat, bend back or heave the barbell
when seated.

Monday,Tuesday, Wednesday and Friday

Warmup: Press 135 for six reps, two sets

Press 185 for three reps.
Press 205 for three reps.
Press 255 for three reps, two sets.
Press 280 once.

Then eight sets of two presses with 300 pounds, a total of 16.
In addition, I supine press 330 three reps for five sets, and
squat with 450 five reps for five sets.

Machines vs. Free Weights: Not A Real Battle

2012-02-21T03:24:00.000-08:00

by Dr. Ken Leistner

I am going to date myself by avoiding the term "free weights" whenever possible. It is an offensive term that in my opinion denigrates the venerable tools of the iron game. To those of us who trained with barbells and dumbbells in the 1950's and 1960's when the activity was seen by the general public as being most suitable for narcissistic weirdos, the "free weight" nomenclature does not offer appropriate respect. "Machines" relative to resistance training jargon also covers a lot of ground but is self-explanatory. The younger coaches and athletes either forget or never knew that weight training machines have existed since the 1800's. It was the breakthrough of Universal who offered the training analogy of jamming a dozen men into a phone booth (a post-World War II fun fad) that introduced "machine training" to a broad expanse of the public.

However, the invention and immediate success of Nautilus Sports/Medical Industries and its founder Arthur Jones put machine training squarely into the consciousness of the public and for the first time, made resistance training acceptable, convenient, palatable, and for many athletes, very effective and safe. Until the appearance of Nautilus in 1970, there was no debate regarding the efficacy of utilizing a specific modality for training. The goal for almost every man who entered a gym was to become muscularly larger and stronger, either for competitive purposes, athletic improvement, or to make a statement on the street. The available tools were usually limited to barbells and dumbbells. Women were not a part of the equation as so few were involved in resistance training. Though the majority of athletic coaches fought the trend, there were too many examples of athletes who had benefited from weight training and by the early 1970's, it was a concept whose time had arrived. With limited resources relative to training knowledge or the number of participants, coaches turned to those who had a background in training which in most locales, dictated the input of Olympic weightlifters. With powerlifting a growing but relatively new sport, the most pervasive influence in the burgeoning days of training for athletic enhancement came from Olympic lifters. Powerlifters were new, bodybuilders were considered "mirror athletes" with limited function, and the tool of choice was the barbell in part because it was the tool used by the weightlifters.

With Nautilus presented as a "thinking man's barbell," or an "improved barbell" with biomechanical advantages, the lines were drawn between traditional and innovative, old school and progressive. Though Nautilus offered a means to make training safer and more efficient for the man on the street, many in the athletic arena did not see its application to "real athletes." Thus, the stage was set for a debate that has waxed and waned for forty years. In truth, there is little to debate. Keep in mind that your skeletal muscles do not have brains. They have proprioceptors which indicate that the muscles are being pushed, pulled, stretched, and stressed but the muscles cannot tell if fifty pounds of resistance is being provided by a barbell, dumbbell, machine, or river boulder. Physiologically your muscles respond to tension within the fibers, progressive overload, and requirements related to training at an unknown but definite minimal level of intensity, better defined as the need to "train hard to stimulate positive results." Some barbell and dumbbell exercises are effective because they stimulate "a lot of muscle" due to multi-joint involvement as do some machine movements. Some barbell and dumbbell exercises are effective because they are "hard" on the metabolic system, with barbell squats being the obvious example and thus they stimulate a physiological response. Certain machine movements do the same. Some barbell and dumbbell exercises are limited in their application or result producing potential due to their technical difficulty or inefficient resistance curves as determined by the range, angles, and direction of force. Some machines are inefficient due to the same reasons just noted, as per the trainee's own specific body leverages which may result in joint stress and/or an ineffective strength curve.
If one is schooled in motor learning theory and the results of related, legitimate research, it is clear that skill is improved by practicing that specific skill, not something that is similar. A typical strength training example is the so-called triple extension, the sequential extension of the ankle, knee, and hip joint. If a lineman fires out from his stance, he will in fact be utilizing a triple extension movement. The inclusion of the power clean or pull is often cited as necessary to teach the triple extension or strengthen the musculature involved in the triple extension. Strength training theory and experience would indicate that there are exercises that strengthen the musculature of the hips, low back, thighs, and "calves" that can and are done through a fuller range of motion and with greater involvement than the effect of the power clean. Motor learning research would indicate that the appropriate application of that strength to a lineman's necessary on-field maneuvers would involve on-field practice of those specific skills. The period of time spent "balancing a barbell" as one performs in the weight room is relatively brief compared to the skill practice needed on the field yet the avoidance of machine training is often justified because the "guided resistance of a machine negates balancing of the implement." If true, it conversely means that the machine is a more efficient tool to build strength because all of the relevant muscular work can be directed into working the targeted muscles with little "wasted effort."

Any argument made for either modality can be countered by the other. The above are but a few of many examples of the ongoing debate among devotees of either. The absolute bottom line is that there are advantages to both forms of training tools dependent upon the trainee's body leverages, training experience, preferences, history of injury, permanent or temporary limitation posed by a variety of factors, ability to focus upon instruction and technique, and the tools available to the athlete. Machines, barbells, and dumbbells, with stones, sleds, farmers walk implements, and anchor chains can all be used in creative ways to meet the requisites necessary to stimulate changes in the athlete's physiology. The tools, assuming they are safely and strongly manufactured, are far less important than the way in which the tools are utilized with the absolute agreement of any coach or athlete that without training "hard" and doing so consistently, little improvement can be expected.

The Repetition Method

2012-02-20T09:37:00.000-08:00

The repetition method, otherwise known as the bodybuilding method, is the best method for the development of muscle hypertrophy (growth). This is the method in which all supplemental and accessory exercises are trained. This method is defined as “lifting a non-maximal load to failure.” It’s during the fatigued state when the muscles develop maximal force. According to this method, it’s only during the final lifts that, because of fatigue, the maximal number of motor units are recruited. This system of training has a great influence on the development of muscle mass which is why it’s become so popular among the bodybuilding population.
The fact that the final lifts are performed in a fatigued state makes this method less effective compared to the others when it comes to maximal strength development. This is one of the reasons why powerlifters are much stronger than bodybuilders. Another disadvantage of this method is that each set is carried to failure. This makes it very difficult to increase your volume and work capacity over time because of the amount of restoration needed. Training to failure is very hard on your ability to recover and in my opinion should only be used sparingly. When you extend a set to failure many times, the last few reps are performed with bad technique and this, of course, can lead to injuries.
This principle can be modified to what I refer to as the modified repetition method. With the modified version all sets should be stopped with the breakdown of technique and there should always be a rep or two left in you. Remember this principle is applied to all supplemental and accessory movements. These movements are designed to be exactly what they are: supplemental and accessory. The main goals of these movements are to complement the overall training program, not take away. By training to failure on every set you’d be taking away from the general purpose of the movements, which is to increase work capacity.
The parameters of this method are varied and depend upon the individual. Some athletes develop muscle mass with high reps and other with low reps. It would be crazy to assume one specific rep range works for everybody. What we’ve found to be best with supplemental and accessory work are sets in the range of 5 to 8 with repetitions between 6 and 15. This is a rather large range, but as I mentioned before, everybody is different. If you’ve been training for some time, I bet you have a better idea of what works for you than I could ever prescribe.
The load or weight to be used should fall in the 60 to 80% range and you should always leave a rep or two at the end of each set. Try to switch the exercise after every one to five workouts in which it’s used. If you decide not to switch the exercise then switch the way it’s trained. Try to add an extra set for a few weeks. Try to work it up for four weeks then deload it for four weeks. The point is to change it up as much as possible.

2012-02-19T00:04:00.000-08:00

2012-02-18T09:52:00.000-08:00

The Prowler has quickly become a staple in many people’s training – it is efficient, difficult and effective. It’s the perfect conditioning device for anyone looking to cut the B.S., start training like a man again and not waste time. I am thoroughly convinced that the Prowler is the answer to most of our world’s problems: debt, overpopulation, drugs, obesity, etc. If we required every person in the United States to push the Prowler for one mile a day, no one would have the energy to do anything but catch their breath. While some things may go undone (work, breastfeeding, attending funerals, et al), I still believe that this would do more good than harm.

WHY 5/3/1?

2012-02-17T11:21:00.000-08:00

5/3/1 is based on some simple, time tested methods to increase strength and size.

1) PLANNING- 5/3/1 takes out the guesswork by giving you a structured plan to follow at each workout. The beauty of having a plan is that every workout has a goal for you to achieve. If your energy levels are low all you have to do is hit your goal and then you can get out of the gym and rest. If energy levels are high you can push past your goal and hit a new rep PR (personal record).
2) TRAIN THE BASICS- Compound, multi-joint movements will make you bigger and stronger. That’s a fact! 5/3/1 focuses on the compound, multi-joint movements. You will be utilizing the squat, bench press, push press, and deadlift every week. You won’t need anything fancy or complicated…just the basics.
3) TIME EFFECTIVE- Since you will be focusing so heavily on the basics, assistance movements will be brief. This will keep your gym time limited. If you’re an athlete this mean more time to dedicated to skill work and practice. If you’re an average gym goer this means more time for family, friends, school, work, or whatever.
4) LONGTERM PROGRESS- 5/3/1 is what you might call a “lifetime program”. It doesn’t make crazy promises like “Gain 20 lbs of muscle in 4 weeks” or “Add 40 lbs to your bench press”. Instead the program takes the more realistic approach of gradually adding weight in small increments. These small gains will add up very quickly.
5) DELOADING- The 5/3/1 program includes one “deload” week every month. This is a planned week of lighter weights. This week is used to regroup, recover, and work on technique. Your body will appreciate the rest and you will be fresh for the next increase in weight.

N.J.Muscle

Deadlift Day

2012-02-17T01:47:00.000-08:00

Land mine
wipers 3sets 10 kilos

Deadlift
225 x 5
275 X 5
300 X 5
345 X 3
385 X 5

Not bad day, did alot of running around so just stuck with basic weights still light but sneaking up! Train at Institute.

2012-02-16T14:58:00.000-08:00

I seek strength, not to be greater than my brother,
but to fight my greatest enemy - myself.
Make me always ready to come to you
with clean hands and straight eyes.
So when life fades, as the fading sunset,
my Spirit may come to you without shame.

Lakota Prayer

Evolution of Strength Training

2012-02-15T05:02:00.000-08:00

Strength training is not a modern invention. Egyptian tombs show pictures of lifting bags filled with sand and stone swinging and throwing exercises. These types of things were also popular in early Germany, Scotland, and Spain. Weightlifting competitions date back to the early Greek civilization. These events led to the origination of games that later became known as the modern Olympics. The pioneers of these events did not have the sophisticated equipment that we have today or the research on training and physiology to back up the exercises, but they did have the most important thing -- the desire to lift something heavy for fun, sport, and physical health.
Mother Nature's gifts are all that these originators had to use. They made equipment out of whatever they could. As time went on, they created more modern inventions for weightlifting. For example, dumbbells originated in the 1700’s when a rod was placed between two church bells. When a clapper was removed from the bells, they became silent, or dumb, hence the word dumbbell. Indian clubs, which resemble a bowling pin and kettle balls (cast-iron balls with a handle), were popular in the early 1800’s. Weight-training equipment evolved in the form of pulleys, air pressure devices, and multi stations in the 19th century. At first, the people who used this type of equipment were strongmen performing at contests and exhibitions. Amateur weightlifting became a sanctioned event at the Olympics in 1896, although there were no female athletes. Women's weightlifting didn't become a sanctioned Olympic sport until 2000.
Weight training progressed significantly in the 1900’s with the invention of the adjustable, plate-loaded barbell. Weight training became more popular at this time because it was much easier to change the weight on the barbells. Weight training really gained momentum when sports coaches began to see that it was an excellent addition to athletic and physical education programs.
Bodybuilding soon followed on the sandy shores of Muscle Beach in Venice, California. Bodybuilding was practiced by men and women who participated in physique shows, weightlifting competitions, and acrobatics demonstrations. This was when women’s progression into weightlifting really took hold. This is primarily contributed to the Nautilus machines. These machines used variable resistance. The Nautilus variable resistance machines hit the market in the 1970’s. The machines were great because they were less intimidating than free weights. They allowed people to lift light weights easily, which was perfect for the woman who was just starting out. The creator of the Nautilus, Arthur Jones, preached a philosophy of training that gave people a road map and instructions for the use of his machines. He proposed a 20-minute workout three times a week that included one set of 8 to 12 repetitions for each Nautilus machine. Many people are still following his recommendations today.
The innovation of the Nautilus machines inspired a fitness revolution, and many different companies came on the market with their own resistance machines. In the 1970’s, the aerobics revolution began, and it flourished throughout the 1980’s. Women who had previously been training with weights were now jumping and stepping in huge proportions aerobics rooms rather than going out to weight floors. A hybrid of selector zed equipment was the plate-loaded machine, which was introduced in the later 1980’s. Hammer Strength was the first of these machines. Entire body movement was the focus for these machines, rather then specific body parts. The machines felt natural and smooth, and they actually led to a resurgence of lifting free weights. Women were coming back into the weight room. It was also becoming apparent, through research and anecdotal reports, that resistance training produced huge benefits for those who participated in sports. There probably isn't any serious athlete or sports team today that doesn't believe in training with weights.
Strength training in the past was very plain; there was not a lot that could be changed about the way an exercise was done. Today, the world of weightlifting is changing all of the time with new machines, workouts, equipment, and techniques. Fitness and everything associated with it has come far. Strength training, to me, is something that is only going to get better. The benefits that come from it are astronomical. We, as a society, have come to figure out that weight training is not only for a select few; it is for everyone. Every person needs strength training in some way or another.

Press Day

2012-02-14T03:11:00.000-08:00

Press(Rack)
45 X 5
45 X 5
65 X v5
95 X 5
115 X 5
135 X 3
145 X 6
95 X 10
95 X 10
95 X 10
95 X 10
95 X 10

Drag 90 Lbs X 200 feet 5 Trips

Shoulders starting to feel a little better. Strength still way down ,but begining to improve NJ Gym 70% day

2012-02-13T05:23:00.000-08:00

Squat Day

2012-02-13T03:46:00.000-08:00

SQUAT
(Buffalo Bar)
45 X 5
45 X 5
135 X 3
135 X 3
225 X 3
255 X 3
315 X 8
315 X 3 Paused

Tire Flip (small Speed tire)
2 sets 8 flips

Felt stiff and sore from weekend. unloaded tires. Alot of driving and long day. Got work in. Focus on condition and not overtraining. Weights are still light 80%. Jersey gym

GET SOME EFFING MUSCLES FIRST!!!

2012-02-12T08:51:00.000-08:00

Skinny trainers suck!

If you want to write an article on the internet or in a magazine, please do me a favour...
GET SOME EFFING MUSCLES FIRST!!!
If I want my car fixed I go and see an experienced mechanic, someone who has a good reputation and has been around a while.
If I have something wrong with me I go and see a Doctor, someone who has a good reputation and has been around a while.
So...if you want to get stronger and bigger and faster what do you do?
You go and see a trainer/coach who has a good reputation and has been around a while!
You DO NOT go and see the skinny guy who runs marathons or does crossfit or who trains the yummy mummy's and has a nice clean certificate from his recent PT course even if he can do some really wierd exercises on one leg!!
If you are a trainer, get some strength and build some muscles before teaching people how to lift...please...pretty please with sugar on top!
A few more things in absolutely no particular order...
•One arm pushups are NOT better than the bench press for upper body strength.
•Lifting weights is fun and can be serious but it is NOT your life...it is a part of your life.
•If you want to do gymnastics go to a gymnastics club. They kinda know how to teach that stuff.
•Olympic lifting for high reps is dangerous.
•Trainers who write articles after less than five years of training know nothing and should not be trusted.
•Don't get cocky and drop a smith machine incline press on your nose.
•Doing some log lifting and farmer's walks doesn't make you a strongman.
•If you've never done 20 rep squats hard and heavy then you've never pushed yourself mentally in the gym.
•If something hurts it's probably a niggle or a strain not a full on injury. Taking time off for this kind of thing means you should probably take up flower arranging instead.
•If you 'Don't want to get too big' then please - join a girls gym and get your privates parted so you can wee like a girl.

http://www.beyondstrong.com/

2012-02-11T06:20:00.000-08:00

. I'd like to clarify that in order to become truly competitive in the Olympic lifts, you need to do them as often as possible. However, you can still use the movements to your benefit even doing them only one day a week. If you mix the lifts in with other lifts, or use them as an accessory, I suggest a variation of them, usually the lifts from the hang or blocks.
--Mike Mc Kenna

Bench Day

2012-02-11T03:23:00.000-08:00

BENCH PRESS
45 X 10(3sets)
95 X5
135 X5
175 X5
195 x3 P
205 X 3 P
225 X 6 P

BALL ROW (KROC STYLE)
45 x 20
45 x20

BALL GRIP PULLDOWN

100 X 30
100 X 30
100 X 30

PRESS DOWN

100 X 25
100 X25
100 X 25

Work out with Buddha, Big Paul and Dave. Cold snowy Februrary morning 8:00. We got it done. Weights really light just exercising muscle not worried too much about poundages.75%

Make a warrior's effort.

2012-02-10T03:40:00.000-08:00

One: Never forget what you are. Not whoyou are -- what you are. You are a human being.

This lone makes you capable of handlingyour life and the direction of it. Its circumstances. Its quality.Its outacome. Its influences. Your attitude. You hold the power tonot only control what you will think about it, what your attitudewill be about it, but also what you will think to do, or not do,about it. Your power of choice does not lie with anyone else. Yourpower to make choices and take action lies in your mind, not someoneelse's. You DO hold the power to handle your life and thecircumstances dealt you. The reality is: the human being is createdto have control over their life. No human being is absent thiscontrol.

Two: Remove Yourself...

Get away from tv and radio newsprogramming and online news sites. Turn them off. Better yet, throwthem out. Get rid of them for good. So much of what is going on inthe world today to create the negative environment, you haveabsolutely no control over. No control whatsoever. Whether you payattention or not will never matter. Any attention given is timewasted. Don't fool yourself into believing that by giving attentionto the negativity and misery you are somehow becoming moreintelligently informed or might be inspired to come up with asolution to it all. The full truth is never given or fought for onthese programs and you can't save the world all by yourself. Build aimpenetrable kind of self-discipline whereby you don't even spend theenergy to ignore the negative. Make a promise to yourself that youwill be so strong that nothing can disturb your optimistic frame ofmind.

Three: Read and listen...

Read inspiring literature. Only.Nothing else. Start with self improvement books and audiotapes. Untilyou build pure self-motivation, you have to expose yourself tomotivating ideas wherever you can find them. You will do so byreading and listening to these products. While you are doing this,also begin a Great Book of the Western World. The penetratinginspiration you get back in return for reading these books that mayat first sight seem above you, but, by making the effort, you willheighten your belief in the awesome human potential we all hold.People before us have faced greater challenges and done greaterthings than any of us living today. Reading the Great Books willprove that to you, and also inspire you to raise the standards bywhich you live your own life.

Four: Exercise hard...

Exercise your body with intensity forat least an hour and a half a day, everyday. Go to a gym and kickyour own ass. Physical activity is the quickest and most effectiveway to kill worry, doubt and fear; the mortality rate is 100%.Everything about you and the quality of your life gets better withexercise.

Five: Eat healthy food...

The quickest most effective way tobegin building healthy eating habits, especially if you do not havethe habit of doing so, is start with removing all junk fast food fromyour diet. Stop eating it altogether. NOW. Completely. This will be ahuge first step if you are like so many other people who eat out morethan they eat at home. The quick and impressive results you get fromthis will motivate you to want to learn more, and from there, theknowledge is easy to find.

Six: Be thankful and grateful for whatyou do have...

This is an old cliché, but the reasonit's not worn out is that it rings so true. If you take the time tolook around -- really take the time -- you will see that you alreadydo possess so many things that you should be grateful and thankfulfor, things of incredible wealth. And all of it is priceless. None ofit can be replaced with money. I believe that until we are gratefulfor what we do have we aren't deserving of much else, and karma hasits way of keeping you stuck with what you have and where you areuntil you get your appreciation priorities straight.

Seven: Tell them...

Tell the ones you love that you lovethem, every chance you get, because you never know when your chanceswill run out. A lot of times life doesn't come to an end with a dateand time announcement. One moment someone is here, the next momentthey are not. And even when we know an end is forthcoming, never canwe be fully prepared. Love for someone is the greatest booster ofhappiness for our hearts, and one day down the road, the greatestbreaker of it, too. You never know when...none of us do. But if youtake advantage of every chance you get, you won't ever have to wonderif your loved ones always knew.

Eight: Meditate...

Spend a little bit of quiet,undisturbed time in deep thought. Just find a place where you can sitquietly and spend some time thinking about your life, your humanpotential, and envision the quality of life and experiences you wantfor yourself and your family. Concentrate on your breathing and peaceof mind.

Nine: Laugh...

Make the time to find the humor insomething everyday. Every chance you get even make fun of yourself.There will always be the serious things you have to tend to, and youshould pursue them seriously. But there are plenty of funny momentsyou cross paths with throughout the day. When it happens, chuck theseriousness for a few minutes and have a big laugh. If you have kids,you won’t have to wait long.

Ten: Pray...

Pray and give thanks to whateverCreator you believe in. NEVER pray for help. Pray for greater andtougher challenges. He Created you with all the help you will everneed. Don't disrespect Him by asking for more. NEVER pray forguidance. Pray for exposure to deeper mystery. Fear of finding yourown way in this lifetime is not living, it is passing wasted timetill you are dead.

Eleven: Believe. Always. Always believethat you have within you the potential to do something unique and dowhatever you set your mind and actions to do.

In some wonderful one-of-a-kind way youare unlike anyone else. All of us human beings here on this planet,all of us so much alike in so many ways, but each of us with our ownlife story. Your story is your story, not anyone else's. You werecreated with a singular unique soulprint to do something creativelike no other human being who has lived or will ever live. What that"thing" is that only you can do has unlimited potential.However, because that thing is yours to do and no one else's, no oneelse can discover it for you. Only you can. You find it by believingthat it does indeed lie inside of you. It's not that you have toknow, right now, exactly what that unique creative thing is you havethe potential to do. What matters is that you believe with all youare that it lies inside of you. This is where you start. Nothingmatters more than always believing in the potential you hold to dosomething no one else can and the potential you have to think and actto bring it to life.

These are the "philosophy of life"things I practice everyday to stay positive and inspired.

http://www.warrioruniversity.com/

Mindset of a Champion:

2012-02-09T08:14:00.000-08:00

· Believe in yourself – love your talent
· Challenge limiting beliefs – unlock your true potential
· Motivate yourself from within – set personal goals
· Think like a champion – consistent mind equals consistent performance
· Visualize success – see it, feel it, believe it, be it
· Mentally prepare for competition – create a consistent pre-game routine
· Approach each game the same – consistency leads to success
· Welcome pressure – embrace all challenges and obstacles as opportunities
· Play to play great – not to avoid mistakes
· Focus on the moment at hand – stay ‘present’ when you compete
· Trust your abilities – play without worry
· Compete – every moment and every play
· Control what you can – let everything else go
· Keep it simple – focus on the next play
· Attitude, effort, and focus are in your control – discipline yourself
· Learn from loss – wisdom often lies in defeat
· Write your own story – how do you want to be remembered
· Commit to the mental game – work on your mental skills every day
· Love hard work – learn to be comfortable being uncomfortable

Deadlift

2012-02-09T06:27:00.000-08:00

Deadlift
245 x3
245 x3
245 X3
285 X3
325 X3
365 X6
245 X 10
245 x10
245 X10

Drag 100 feet 90 lbs 6 trips

Good day, Body still hurts but getting better. strength really low but will improve .Train 2 NJ 70%

"Living Legend" Bruno Sammartino

2012-02-08T09:41:00.000-08:00

While the "Living Legend" Bruno Sammartino of Pittsburgh, PA., used many training methods, this is from his training course sold in the back of magazines and comic books in the 1960's. He had a gym in Wexford, Pennsylvania, just down the road from where I grew up.

T Furman

Workout A done M/W/F .
1. Squat 3 x 6
2. Bench 3 x 6
4. Curl 3 x 6
5. Press Behind Neck 3 x 6
6. Upright Row 3 x 6
7. Sit Ups x 3 sets

Workout B done T/T, rest weekends.

1. Chin Up (Behind Neck) 2 x 15
2. Hindu Pushups 2 x 100
3. Hindu Squats 2 x 100
4. Isometric Handclasp (Forwards & Rear Flexion) x 2:00 min.
5. Isometric Calf Hold x 2:00 min.

http://physicalstrategies.blogspot.com/

2012-02-07T23:58:00.000-08:00

Young rogue lions have a rough life - no sex, no pride, no offspring. They have to hang out with other rogue males. They have no pride of their own, which makes hunting harder. When they think they have what it takes, they challenge a pride leader. The king of the pride is probably older, stronger, better fed. If the king loses, he will be stripped of his lionesses, and his cubs will be killed and possibly eaten. Who would you put your money on? Who has more to lose?

Press Day

2012-02-07T09:08:00.000-08:00

Press out of Rack

45 X 10
45 X 10
65 X 5
95 X 5
105 x 3
125 X 3
135 X8
95 X10
95 X10
95 X10
95 X 10
95 X10

Drag 90 Lbs.100feet 10 Sets
Felt ok today shoulders still hurt but seem to be easing a little. will conrtinue with light conditioning cycle. Train NJ 75 %

Squat day

2012-02-06T11:00:00.000-08:00

Squat Buffalo Bar
135 X 5 (3sets)
190 X 5
225 X 5
275 x 5
275 X5
275 X 5
275 X 5

squats were easy regular squats! workout by myself Nice day post superbowl! 80%

David Rigert

2012-02-06T10:42:00.000-08:00

During the 1978 World Championships in Gettysburg, Rigert was seen by USA Hall of Fame Coach Bob Takano getting out of the steam room wearing only a pair of briefs. As he turned and walked away Bob noticed strange muscle formations along his erectors. He described them as lobes of muscle on top of his erectors. Bob said that he looked like a Stegosaurus.

During that same meet, Dr. John Garhammer saw Rigert walking down the hallway in the Physical Education building without a shirt. John watched as the students stopped in their tracks and stared in amazement as he walked down the hall.
David Rigert (b. 1947) was one of the leading athletes in a legendary Soviet team that dominated the world weightlifting in the 1970's. Rigert was famous for his impressive physical strength and nearly perfect technique. Rigert's outstanding results and phenomenal performance made him a definite role model for many junior weightlifters of that generation.
Rigert got involved in Olympic weightlifting during his service in the army. He was 19 when he began to compete on the platform. His fast road from a promising beginner to the leader of the national team was due to his natural ability and guidance of the head coach of his weightlifting club, Rudolf Plukfelder.
Despite the fact that Rigert was literally unchallenged in the world class competition and was a clear favorite in his weight class at three Olympic contests, he won the gold medal only once - in Montreal in 1976. In Munich in 1972, he set an Olympic record in the press of 187.5 kg but failed at all three of his attempts to snatch 160 kg (although he held the world record of 167.5 kg at that time). Rigert was so upset that he literally pulled his hair out and banged his head against the wall. He was finally restrained by his colleagues. In 1980, the Mexico City scenario repeated itself in Moscow. This time Rigert started to snatch at 170 kg and was eliminated because he failed at all three attempts.
Rigerts ended his career with 64 world records, and was a six-time World Champion and nine-time European Champion.
After his retirement from weightlifting competitions, David Rigert launched a successful coaching career. He was one of the founders of the Weightlifting Center in Taganrog, Russia and he is the National Coach of the Russian Team.

Bio information provided by Arthur Chidlovski

Squat Deep and often

2012-02-05T06:24:00.000-08:00

One of the long term topics I've wanted to write on is squats. I love squatting, and I have many thoughts on the subject. I've squatted often, a lot of weight, high reps, low reps, etc. Here are a few of the basics in which I believe:

Squatting is necessary in a program
deeper is better
light is just as import as heavy
minimal assistance gear

Any good program has squats in it. Any personal trainer, coach, whomever who doesn't have people squat is a joke of a trainer. This doesn't mean that people have to high bar back squat for 5x5; but the squatting movement is the foundation for everything else in a training program (in my opinion).
--Mike Mckenna

2012-02-04T05:49:00.000-08:00

Bench day

2012-02-04T05:02:00.000-08:00

BENCH
45 X15 (2 sets)
95 X 5
135 x5
155 x 5
190 X 5
215 X 6

Thor Dumbells

65 x10
65 X`10
65 X 10
65 X10
65 X 10

Ball bell DB ROW
45 X 10
45 X10
45 X 25 KROC STYLE

Tri PRESSDOWN
65 X 25
65 X 25
65 X25

Good Day Staying Light looking for conditioning and weight loss. Early Day 7 A.M. Start. Going to see T bird Throw at Stroudsburg . B dogg tourney in Del Valley ands Kyle in North Carolina.Train with Buddha!

10 Reasons Why You Should Not Stretch

2012-02-03T11:39:00.000-08:00

* Stretching is exercise for the muscles like sea water is hydration for the body. When you're desperate for relief, it feels so right but only makes things worse
.* All athletes, especially runners, are so passionate about stretching. They defend it like their political association, religion, or family. I think many of them may have pictures of their kids in their wallets doing all types of cool stretches that they show their coworkers every day at the water cooler.
*Runners will follow any trend they think will make them run faster. Whether it's a new supplement, pair of socks, pair or shoes, custom orthotics, or stretching. They're the first in line for the Kool-Aid.
*Stretching is a conditioned behavior, not one we are innately born with. I see my kids run, jump, climb, throw things, and carry objects of all sizes. They move well, and efficiently. I've never seen them stretch. Their developing nervous systems know better.
*The day I see my dog holding a stretch is the day I'll start stretching too.
*Flexibility is a reflection of overall health and fitness. Stretching does absolutely nothing for health or fitness. It's not exercise. It's not a warm-up or a cool-down. And it definitely doesn't substitute for restful sleep or a wholesome diet
.*Yoga is not stretching. Stretching is not yoga. Enough of that claim.
*Make sure you stretch if you want to weaken muscles, promote injuries, decrease performance, delay tissue healing, and have absolutely way too much free time.
*Stretching reduces injuries and improves endurance performance just like certain shoes will make you run or jump faster. Neither claim is true.
*I enjoy watching runners stretch. They must stretch because they think they will run faster. I bet they believe in Sasquatch too.

http://conditioningresearch.blogspot.com/

2012-02-02T05:47:00.000-08:00

Odd lifts are lifts that are a little unconventional and somewhat… Odd!

In days not so long ago people would pick up objects and either stand with them or put them over their heads. With the onset of machines lifting things in this manner tended to go out of fashion. The Bench Press only became popular post WW2.
Rather than lie or sit down individuals would stand on their own two feet and pick things up. One of these such lifts was the two- hands anyhow. It’s exactly as it sounds, you pick up two weights (barbells, dumbbells, kettlebells) and you place them over your head- anyway, anyhow you like!
Lifts like the Two- Hands Anyhow, The Bent Press, The Wind Mill, Bottoms Up Press, various One Arm Lifts, Continental Lifts and many more are all lifts that have been forgotten.
There’s something almost primal about picking a weight up and putting it over your head. Remembering the lifts of old, paying homage to them and giving them a try should be embraced. As you long as you keep sensible and safe, what have you got to lose? What will happen is that you’ll gain new found strength!
http://www.trojansliftingclub.com

Deadlifts and Dragging

2012-02-01T09:11:00.000-08:00

Deadlifts
245X5
300X5
345X5
245X10
245X10
245X10

Drag 100 feet 90lbs 10 trips

Felt good 1st workout in a few weeks leg feels better shoulder sore. Jersey gym weather beautiful.Back Pumped felt good . still take it easy for a few cycles to get Hungeer back
70% Day

2012-02-01T07:09:00.000-08:00

EVERYTHING YOU EVER DREAMED OF LIFTING, I'VE ALREADY LIFTED - KIRI

Press and Drag

2012-01-31T08:36:00.000-08:00

Press from Rack

45 X 10 3 sets
55X 10
75X10
100X5
120x5
135X5
75X 10 5sets

Sled drags 75 feet 2plates 10 trips

Shoulders so hurt this was a painful day. doing Wendler for a while at least till pain subsides. Not a great day. set poundages real low to get in better shape. weight very very light but all movements hurt. I will build back slowly I am in no rush.Kids in college and high school are taking alot of weekend time up. Might try eary morning workouts. Just training not for anything in particular but for exercise.

2012-01-31T07:14:00.000-08:00

Middle-aged exercise buffs who might be discouraged by the effects of aging on their overall fitness can take heart in research from the Norwegian University of Science and Technology's (NTNU) K.G. Jebsen Center of Exercise in Medicine. Activity is far more important than age in determining fitness levels -- and an active 50-year-old can be every bit as fit as a sedentary 20-year-old, says Ulrik Wisloff, Jebsen Center director and principle investigator of the study.
The study shows that by increasing the intensity of your exercise, you can beat back the risk of metabolic syndrome, the troublesome set of risk factors that can predispose people to type 2 diabetes, stroke and cardiovascular problems.

2012-01-30T05:31:00.000-08:00

Kirk Karwoski Training Routine

I get tons of questions on just how Kirk trained. I love this split , and use it all the time with people.
When I was around him, here was his training split:

Day 1- Monday- Squat- working up to a heavy set. He would cycle 8's for awhile, then 5's, then 3's and 2's as the weeks went on. Because he was so strong, his volume was still pretty high, and the tonnage was also. The most impressive squatting I have seen was when he did 800x5 deep as hell with just a belt. To me, that is more impressive than 1000x2 with equipment. 800x5 with a belt?! Buy his dvd and check it out, it' on that and is simply amazing.
Kirk would hit some hack squats after squatting, but only if his knees werent bothering him. Basically, he would squat and leave. I told Jim Wendler about that at a seminar in Texas that we did together and he loved that- Squat and Leave!

Day 2-Tuesday-
Arms- close grip bench press, ez curls, db curls. Heavy on all of this. He cycled the close grip and worked HEAVY on the db curls, strict with the 80's and up.

Day 3-Thursday-
Deadlift
same kind of cycling as the squat, but usually lower reps becuase of grip issues. Lots of doubles and triples here. He then would do Kirk Shrugs like I have written about before. They were for his grip and trap development. He also at times, did some t-bar rows, focusing on squeezing at the top. He felt like they contributed to his back development.

Day 4- Saturday-
Bench Press- lots of sets of 5 here, heavy and pausing. Eventually, before a meet, he would do heavy doubles and singles.
Incline press- heavy sets of 5 here
Lateral raises- he would work these on a machine, just a few sets.

No pressing, lat pulls, pushdowns dips, etc. He just liked barbells, and training heavy. I saw him a few weeks ago, and he is still the thickest person I have ever seen. Years of heavy, heavy training with sets of 3-8, lots of protein and carbs, and a never-say-die attitude was what set him apart. He used to go out to drink beer, and mix his MET-RX with it. Now thats dedication!

byJames Steel

2012-01-29T03:03:00.000-08:00

“If you want a simple strength and conditioning program, stick to the basics. Run your 400s and 800s, and do lots of power cleans and presses and long heavy sets of squats.” – Mike Webster

WEIGHTLIFTER'S PRAYER

2012-01-28T05:38:00.000-08:00

I know I'm not wrong and thestruggle is clean
I'll keep pushing on and I'll neverturn mean.
There aren't very many who can seehow I've tried
There's a lot that think they know butnot deep down inside
You're certain to win if you pushright on through
And if you never give in your dreamwill come true.

A poem by DougHepburn Circa1953

Deloading: Keep making gains

2012-01-27T04:27:00.000-08:00

byMatt Vincent

Building a deload into a program is a necessary part of any smart successful training. For the majority of the season I deload week every 5^th week. You will accomplish a number of things by doing this. Giving your body a chance to relax is key when lifting hard for extended periods of time. Many people handle deloads differently; some completely abandon the gym while others train really light through them. I personally have found the most benefit from still going to the gym and going through my typical Warm-up and Stretching. As far as lifting goes I never go any heavier than 50% during my deload week. I am trying to accomplish some increased blood flow and making sure all soreness is gone before next block starts. I maintain all of my conditioning during this week as well as my throwing. By doing this, you will help alleviate any tweaks or minor training soreness. The other main aspect for a deload week is a mental break from training. Many times when I get to a deload week I am feeling great and want to keep pushing. It is still important to deload as prescribed. This is also a time to refocus and will keep you hungry to get back in the gym. It is always better to want to train hard, than to feel like it has become a chore. Having that fire in your gut to keep you pushing hard in your training is important, keep it there. No reason to keep pushing only to burn out or get hurt when you can deload and stay motivated

2012-01-26T07:08:00.000-08:00

"Keep away from small people who try to belittle your ambitions. Small people always do that, but the really great make you feel that you, too, can become great. " - Mark Twain

German Volume Training

2012-01-25T09:59:00.000-08:00

German Volume Training is aptly named: It’s high volume training, and also a particularly good training method for gaining muscle volume. Some people gain a lot of mass in a fairly short period of time with this training method. For others, it can simply be too much. It IS pretty simple stuff, though (simple, but not easy: it’s brutally hard training): Basically, GVT is 10 sets of 10 reps for the big lifts like bench presses, squats, standing presses etc. You use the same weight for each set, which means that your first set will be fairly easy to perform – at least compared to set 9 and 10! You’ll be using a weight that you could do roughly twice as many reps with if you only did one set to failure (or about 60% of 1RM). Rest periods should be kept short: rest for only 60 seconds or so. You perform only one exercise per body part. Training frequency for each body part should probably be reduced (depending, of course, on what you’re doing right now) to once every 5 days, or even once a week

What 's the Difference?

2012-01-24T00:43:00.000-08:00

Bodybuilding
Bodybuilding is what most people will think of when the general term “weightlifting” is brought up. Probably because these guys fit the stereotype of what people think a weightlifter “should” look like, they (and their methods) are credited with being the be-all, end-all of resistance training by less educated enthusiasts and laymen. There’s no doubt that these guys have the most muscle mass of anybody on the planet, but if the above formula were true, how come these guys aren’t also world record powerlifters & Olympic lifters? The reason it because building muscle is a different goal from lifting weights or getting strong. The goal is physique change and the main stimulus for physique change is muscular fatigue. Bodybuilding techniques are designed to elicit as much fatigue on a muscle as possible, not to make it stronger. Granted, as muscle adapts to the load, it will take a greater load to elicit the same response, but this is a very slow way to increase your strength. It’s also very hard on your body, especially if you don’t have the rest of your lifestyle set up to accommodate your recovery.

Weightlifting
By weightlifting, I’m referring to the two competitive arenas of lifting: powerlifting & Olympic lifting. The corresponding lifts include the squat, bench, & deadlift (powerlifting) and the clean, snatch, & jerk (Olympic lifting). I’ll also include the press in the Olympic lifting category since the clean & press was an Olympic event until 1972.
In the competitive context, the goal is to lift as much weight on each of these lifts as possible. The goal is not to stimulate new muscle growth as in bodybuilding, nor is it necessarily to increase a muscle’s contractile strength. The latter point may be somewhat confusing to a lot of people. Your primary concern as a competitive lifter is to move as heavy a bar as your can through a corresponding movement pattern. This can be done by increasing the contractile efficiency of the active muscles (real strength), but this is again a relatively slow process. The quicker way to move more weight is to adjust your technique to make the lift as easy as possible.

Strength Training
With all that’s been said, we’ve finally come to basic strength training. This could also be referred to as “strength & conditioning” or “sports conditioning”. The goal is not to gain muscle mass, or to lift as much weight as possible. It is to get stronger. People and athletes practicing general strength training aren’t concerned with how big they are, nor do they plan to compete in weightlifting.

2012-01-23T00:22:00.000-08:00

2012-01-22T00:47:00.000-08:00

Age is another thing that is impossible to out train without a healthy diet. Eating like shit will catch up to you eventually – either in the waist or in the doctor’s office. Not to mention joint pain, stomach problems, reflux, etc. At a certain point, you should eat like a grown up.-- J Wendler

Body Types

2012-01-21T00:18:00.000-08:00

Typical traits of an ectomorph:

Small “delicate” frame and bone structure
Classic “hardgainer”
Flat chest
Small shoulders
Thin
Lean muscle mass
Finds it hard to gain weight
Fast metabolism
Typical traits on a Mesomorph:
Athletic
Hard body with well defined muscles
Rectangular shaped body
Strong
Gains muscle easily
Gains fat more easily than ectomorph
Typical traits of an Endomorph:
Soft and round body
Gains muscle and fat very easily
Is generally short and “stocky”
Round physique
Finds it hard to lose fat
Slow metabolism
These body types aren’t set in stone. In fact, most guys have a combination of two body types. These combinations are either ectomorph/mesomorph or mesomorph/endomorph. It is not uncommon to find a pure mesomorph that gains weight like an endomorph for example.

VIKING LAWS

2012-01-20T10:32:00.000-08:00

1. BE BRAVE AND AGGRESSIVE
• BE DIRECT
• GRAB ALL OPPORTUNITIES
• USE VARYING METHODS OF ATTACK
• BE VERSATILE AND AGILE
• ATTACK ONE TARGET AT A TIME
• DON’T PLAN EVERYTHING IN DETAIL
• USE TOP QUALITY WEAPONS
2. BE PREPARED
• KEEP WEAPONS IN GOOD CONDITION
• KEEP IN SHAPE
• FIND GOOD BATTLE COMRADES
• AGREE ON IMPORTANT POINTS
• CHOOSE ONE CHIEF
3. BE A GOOD MERCHANT
• FIND OUT WHAT THE MARKET NEEDS
• DON’T PROMISE WHAT YOU CANNOT DELIEVER
• DON’T DEMAND OVERPAYMENT
• AGRRANGE THINGS SO THAT YOU CAN RETURN
4. KEEP THE CAMP IN ORDER
• KEEP THINGS TIDY AND ORGANIZED
• ARRANGE ENJOYABLE ACTIVITIES WHICH STRENGTHEN THE GROUP
• MAKE SURE EVERYBODY DOES USEFUL WORK
• CONSULT ALL MEMBERS OF THE GROUP FOR ADVISE

2012-01-19T07:06:00.000-08:00

Strength does not come from physical capacity. It comes from an indomitable will.
MAHATMA GANDHI

2012-01-18T04:34:00.000-08:00

WHEN THE GOING GETS TOUGH, PUT YOUR HEAD DOWN, YOUR ASS UP, AND DRIVE - BALLMES

THE CREED

2012-01-17T23:59:00.000-08:00

2012-01-16T23:31:00.000-08:00

2012-01-15T00:20:00.000-08:00

Squat Day

2012-01-14T01:48:00.000-08:00

Low Box Squats with Giant Speed Bar
Bar X 10 (2sets) 15 " BOX
135 X 3
225 x3
315 x3
365 X2 ( Tweaked Right Quad)

Disappointed today Knees hurt and I know my old ass needs to do more warm ups and take smaller jumps.Trained with Travis( I get caught up in his youth and desire) and Buddha. Short workout didn't get much work in . Weight loss going good down 11 lbs.Have to adjust my training goals while losing weight.

2012-01-13T10:24:00.000-08:00

To All The Kids Who Survived The 30's-70's!!!

Bill Johnson
TO ALL THE KIDS WHO SURVIVED the
1930's 40's, 50's, 60's and 70's !!
First, we survived being born to mothers who smoked and/or drank while
they were pregnant.
They took aspirin, ate blue cheese dressing, tuna from a can, and
didn't get tested for diabetes.
Then after that trauma, we were put to sleep on our tummies in baby
cribs covered with bright colored lead-based paints.
We had no childproof lids on medicine bottles, doors or cabinets and
when we rode our bikes, we had no helmets, not to mention, the risks we took
hitchhiking!
As infants & children, we would ride in cars with no car seats, booster
seats, seat belts or air bags.
Riding in the back of a pick up on a warm day was
always a special treat.
We drank water from the garden hose and NOT from a bottle.
We shared one soft drink with four friends, from one bottle and
NO ONE actually died from this.
We ate cupcakes, white bread and real butter and drank koolade made
with sugar, but we weren't overweight because ...
WE WERE ALWAYS OUTSIDE PLAYING !
We would leave home in the morning and play all day, as long as we
were back when the streetlights came on. No one was able to reach us all day.
And we were O.K.
We would spend hours building our go-carts out of scraps and then ride
down the hill, only to find out we forgot the brakes. After running into
the bushes a few times, we learned to solve the problem.
We did not have Playstations, Nintendo's, X-boxes, no video games at
all, no 200 channels on cable, no video movies or DVD's, no surround-sound
or CD's, no cell phones, no personal computers, no Internet or chat
rooms.......
WE HAD FRIENDS and we went outside and found them!
We fell out of trees, got cut, broke bones and teeth and there were no
lawsuits from these accidents.
We ate worms and mud pies made from dirt, and the worms did not live
in us forever.
We were given BB guns for our 10th birthdays, made up games with sticks and tennis balls and, although we were told it would happen, we did not put out very many eyes.
We rode bikes or walked to a friend's house and knocked on the door or
rang the bell, or just walked in and talked to them!
Little League had tryouts and not everyone made the team. Those who
didn't had to learn to deal with disappointment. Imagine that!!
The idea of a parent bailing us out if we broke the law was unheard
of. They actually sided with the law!
These generations have produced some of the best risk-takers, problem
solvers and inventors ever!
The past 50 years
have been an explosion of innovation and new ideas.
We had freedom, failure, success and responsibility, and we learned
HOW TO DEAL WITH IT ALL!
If YOU are one of them . CONGRATULATIONS!

Deadlift day

2012-01-12T09:22:00.000-08:00

Top Down Deadlifts
135 X5
225 X3
315 X3
315 X3
315 X3

Easy start of deadlift cycle. Carteret gym. made fire in Pot Belly stove. Will add squats and bench next week

2012-01-12T07:05:00.000-08:00

Every day you may make progress. Every step may be fruitful. Yet there will stretch out before you an ever-lengthening, ever-ascending, ever-improving path. You know you will never get to the end of the journey. But this, so far from discouraging, only adds to the joy and glory of the climb.

- SIR WINSTON CHURCHILL

Jesse Hoagland---Great Innovator of Strength

2012-01-11T04:01:00.000-08:00

So You Want To Be a Grandmaster of Coaching

2012-01-10T04:44:00.000-08:00

Ben Lambousis

Let me start off by saying I am in no way a Grandmaster myself, I just strive to be. I get asked all the time to help people set up the perfect program for either strength building, fat loss, and/or conditioning. Whether you are a weekend warrior, high school/college athlete, strongman, power lifter, or a cross fitter, the second you think that there is only one way your way (or someone else’s info you stole and call your own way) then you have no chance at being a Grandmaster of anything.
So you love the Conjugate Method and the way Mr. Louie Simmons programs it. Well I do too, and just because you follow, study, and own his techniques still does not make you a Coaching Grandmaster; at best it makes you a master craftsman. Do I use other people’s work? Of course I do. There are coaches like Eric Cressey and Dr. Ken Leistner that I read, analyze, and creatively borrow from in an attempt to mold it into my own way of coaching. For example, I also use the Cross fit method to close out most of my daily workouts. To some this might not be the most scientific way of training, but I started this last year, and after fifteen years of strongman I had more first place wins then all the years combined prior. Should everyone do this? I don’t know, but I have a handful of athletes that are following my personal routine with some great success.
How do you become a grandmaster? I am still figuring that out. What I do know is that putting in time, maybe a lifetime’s worth, is a good place to start. To be a true grandmaster you need lots of experience in the trenches and not just a certificate on the wall. I also know that keeping an open mind and constantly learning, analyzing, and testing different ideas and methods will put you on the right path. Finally, remember that every level of athlete, every sport, and every person is different and should receive coaching that is best suited for them. That’s why I believe having a versatile arsenal to coach from is beneficial. Good luck with your endeavors and I hope to see you at the grandmaster table one day or at H.U.R.T. Health & Fitness.
Heavy Athletics Nutrition

Bench Press

2012-01-08T12:28:00.000-08:00

Bench ( 3 second pauses each rep)
115 X 5
115 X 5
135 X 5
155 X 4
185 X 3
225 x2
255 x1
265 x1
275 x 1
285 x1
300miss [Pause too long tired]*

Bench (5 sec pause)
250 x1
250 x1
250 X1
250 x 3

Pad Bench
225 X 5

Workout with Travis 1 o'clock. Good day shoulders sore and weak. Over the years I have become a really poor presser, This will change this year I HOPE. will put lat and tricep exercise in this day 80%

* BULLSHIT EXCUSE

To Lift A Heavy Stone

2012-01-08T00:37:00.000-08:00

“Ultimately, a man is challenged and bettered by facing any task that exceeds his current
abilities. Some chose big stones. Others drive past or traverse such challenges…pity.”
Steve Jeck, Author: “Of Stones and Strength”
To lift a heavy stone is to reach back into history. To lift a heavy stone is to stand with
men of might and muscle. To lift a heavy stone is to become a man. For centuries, tribes
and communities would test themselves against nature by uprooting and lifting heavy,
awkward stones. They saw this as a way to prove themselves as men. To take on the
most ferocious being known: Mother Nature. Nature formed these stones. Nature placed
these stones. And, these stones lay in wait, daring the toughest to step up and try their
might. Is there anything better?

Squats and Reverse hypers

2012-01-07T04:10:00.000-08:00

Bully Bar ( box 15 inch)
135 X 5
185 X 5
225 x5
275 X3
315 x3
315 X3

REVERSE HYPER
90 X5
90 X5
90 X5

Great workout day gym was crowded a lot of great lifting. workout with Travis. Buddha,Paul, dave,Jesse,and Grant. SAM HELL BUL:LY BAR is great! Reverse hyper need to be battened down alittle better, might have to bolt to the floor! 80% Still recovering from cold felt tight and achy. I will get it together. Started eating clean Lost 6lbs. this week. used our Poor Man Monolift rack a little tight but works.

STRENGTH SQUAD SAT JAN 2011

Phrases to Avoid

2012-01-07T00:25:00.000-08:00

Jim Wendler

Like any subculture, weight training has its own language. Those “in the know” recognize this and can easily determine where one’s place is within the culture. As a cheat sheet, here are some terms and phrases to avoid so as to NOT be labeled a tweed.

1. “Ass to Grass” – probably the dumbest term ever. This term is used by people that regularly squat 185 for reps (usually 2). The ironic thing is that they are usually 3 inches high.

They always ask you how much you squat. When you say “1000 pounds”, they ask you “For how many?” So if you and your crew use this term or write Ass2Grass or something similar in your training logs (A2G also qualifies) then you might as well stamp “Newbie” on your forehead.

2. “It’s all you” – I’m not sure why this happens. I never really cared to stroke someone’s ego enough to give him a spot, lift some of the weight myself and then let the son of a take credit for it. If I lifted the weight, I want it to be known. So if your contribution to the workout is simply saying, “It’s all you!!” while performing a 2 Man Bench/Deadlift, stay away from the Monolift.

3. “Getting back into it” – This is one of my favorites as it always comes up when I’m in a bar. For whatever reason, I have a Person Magnet on my person that seems to attract a lot of people in a bar. They start drinking and the attraction of the magnet gets stronger. Usually the conversation starts off with Captain Obvious asking this question,
“So you lift weights?”
This usually gets answered by my personal favorite (I made this one up in a grocery store parking lot 6 years ago in answer to the same question), “No, I just put them down.”

Then these jokers start pounding me with questions, though they are too drunk to remember anything I tell them. But they always do a couple of half-flys (this is the movement that is hard to explain – imagine your arms in front of you, slightly bent elbows and you perform a limited fly motion with a LOT of bounce. This motion is very typical of newbies trying to warm up on the bench press) and claim that they are going to “Get back into it.” Usually they have some good excuse for not being able to train such as work or school. I’ve never heard anything like, “I stopped training because I adopted 7 newborns and work 14 jobs.” No, it’s those pesky things like mid-terms (which apparently last for 6 months) or the Frisbee golf season that stops these fecal nuggets from training. So if you use the phrase, “Get back into it” you were never into it in the first place.

2012-01-06T00:45:00.000-08:00

2012-01-05T07:04:00.000-08:00

DON'T QUIT, SUFFER NOW AND LIVE THE REST OF YOUR LIFE AS A CHAMPION.

- Muhammed Ali

Exercises I Have Omitted from My Programs

2012-01-04T00:17:00.000-08:00

by John Izzo

I'm getting older. Period.When I was 22 and bustin' ass in the gym--I felt like alot of the cool cats that you read about today. I was lifting like there was no tomorrow--spending 2-3 hours in the gym belting out tons of presses, squats, and pulls. Next day, I'd wake up and only think about hitting the gym again. Now in my late 30's, time is very precious to me. Unlike my early twenties when all I cared about was choosing a shirt that made me look big and wondering where to take my date on Friday night; today I have more responsibilities. Because of my added responsibilities as a home-owner, husband, business owner, and overall caring fun-loving guy....I need more time outside of the gym. This doesn't mean my love for weight-lifting and fitness is any less than it was 20 some-odd years ago; it just means I need to make my workouts more effective and more efficient.

And because of this I need to cut out certain exercises that really don't do me any good or have similar movements that can be loaded in a more effective way.

I have eliminated certain exercises because frankly, I have found them conducive to over-training or generally wasting time. We typically relate over-training to the frequency of a particular exercise used in a program. For instance, we think that if one performs too many bench presses or too many curls that it leads to shoulder or elbow problems. For example, a painter can paint a wall with a brush, then go into another home and place wallpaper up, and then go home and fix a door frame. He then experiences shoulder pain. What activity is to blame for this acute sign of chronic things to come? Is it the brush, wallpaper, or door frame? However, the excessive and repetitive movement is to blame. Anything performed frequently and excessively can cause wear and tear on the body. This continuous and 'purposeful' stress needs a balance. And that balance comes from routine maintenance in the form of scheduled massages, body work, self myofascial release, rest, and relaxation.

Behind the neck pulldowns
Behind the neck presses
Upright rows
Isolated Calf Raises
Front DB Raises
Barbell Shrugs

Top Six Recovery Methods for Athletes

2012-01-03T00:39:00.000-08:00

By Joe Hashey

I’ll start off by putting it simply—you must train hard and recover hard! I work with a variety of athletes at Synergy Athletics. Keep in mind—these are mostly high school and college age athletes who are often at the mercy of their school schedules. Here are some healthy ways to recover your body and restore your muscles!
· Food: It’s simple. When you’re done working out, you have to eat a protein source to build muscles. Muscles are made of proteins, and without consuming any protein quickly (in the first 45 minutes after a workout—the earlier the better), muscles won’t grow. It’s like trying to build a log cabin without wood. It just doesn’t make any sense.

On top of that, eating quality meals with a protein source, carbohydrate, and additional vegetable will help your body feel better after training. Ever eat fast food after a hard lifting session? Your muscles will be feeling it the next day. I’ve done it with pizza. Not pleasant. You’ve already done the hard work in the gym, so don’t sabotage yourself in the kitchen!

Healthy meals go a long way toward recovery.

· Self-myofascial release and active release techniques (ART): This includes foam rolling, which I have posted about extensively, using a lax ball, Theracane, the Stick, or any other massage tool. When a muscle stretches near the point of injury, the Golgi tendon organ (GTO) tells the muscle spindles to relax. Foam rolling stimulates the muscle and works the GTO so the athlete can work in a more complete range of motion without the muscles shutting down. Also, ART techniques are helpful in fixing soft tissue adhesion and dissipating scar tissue build up. Foam rollers cost around $10–20, and a lax ball is around $1.

Lacrosse ball, glute ART

· Contrast showers and baths: For the first few times that you use contrast showers, it may be uncomfortable but still invigorating! I recall when John Frieser, a new trainer here at Synergy Athletics, was getting ready for the NFL combines. He had his full day scheduled including his time in the shower! There are different time sequences used, but I prefer one minute as cold as I can stand followed by two minutes as warm as possible. Also, you can isolate the contrasting to a body part such as the hands by using two buckets—one with hot water and one with icy cold water. Perform contrasting and you will feel great! Contrasting relaxes and excites the muscles, moves blood through, and shortens the restoration time.

Contrasting cuts recovery time

· Warm up, stretch, and relax: Stretching has been a hot topic in the training world lately. Stretching post-workout and on rest days will help recovery. First, during a workout, muscles contract and shorten. Stretching them after the workout insures the muscles range of motion and length. Pre-workout you should be using (with a couple exceptions) a dynamic stretching routine. For recovery, I recommend increasing the body’s core temperature with some light exercises such as jogging or jumping jacks and then perform a static stretching routine.

Stretching it out

· Hydrate: Drinking water is crucial, but I don’t use strict guidelines such as “drink 8 oz every 13 1/6 minutes.” I just tell the athletes to drink. They bring water with them when they train, and they keep a bottle of water with them during the day. There are many recovery drinks out there, but to keep my demographic in mind, water is the most practical. Drinking on your rest days will help push toxins out and keep the muscles loose.

Always stay hydrated!

· Relax (sleep): It’s not rocket science here! Recovery requires relaxing. I have some clients that want to stay up on their video games or Facebooking until 1:00 am, wake up at 6:30 am to go to school, and then come workout. That’s not how it works! You must relax and get your sleep. At their age, they should be getting around eight hours of sleep a night. More rest may be required after a strenuous competition or training. Nowadays, you can’t pay me to stay up after 11:00 pm. I wish I loved sleeping when I was younger as much as I do now!

Winners win and losers wait.

2012-01-02T02:51:00.000-08:00

Change of Habit

2012-01-01T10:05:00.000-08:00

1) Identify the habit you wish to change.

2) Identify what you want to change it to.
3) Raise your energy level
4) Practice the New Habit
5) Fail successfully
6) Start over again.

Most people fail because they
1) Know what they don't want, but not what they want.
2) Don't raise their energy level before attempting the change
3) Don't understand the cyclical nature of life: you have to fall off the horse many times before you really learn to ride.

Anyone who has maintained a regular exercise routine knows these things, organically: in other words, they already know everything they need to know to succeed at anything they may ever wish to be, have, or do in life

KettlebellPlanet.com

Creating S.M.A.R.T. Goals

2011-12-31T10:28:00.000-08:00

Specific

Measurable

Attainable

Realistic

Timely

Top Achievemnet Blog

Specific: A specific goal has a much greater chance of being accomplished than a general goal. To set a specific goal you must answer the six “W” questions:

*Who: Who is involved?
*What: What do I want to accomplish?
*Where: Identify a location.
*When: Establish a time frame.
*Which: Identify requirements and constraints.
*Why: Specific reasons, purpose or benefits of accomplishing the goal.

Measurable - Establish concrete criteria for measuring progress toward the attainment of each goal you set.
When you measure your progress, you stay on track, reach your target dates, and experience the exhilaration of achievement that spurs you on to continued effort required to reach your goal.

To determine if your goal is measurable, ask questions such as……
How much? How many?
How will I know when it is accomplished?

Attainable – When you identify goals that are most important to you, you begin to figure out ways you can make them come true. You develop the attitudes, abilities, skills, and financial capacity to reach them. You begin seeing previously overlooked opportunities to bring yourself closer to the achievement of your goals.
You can attain most any goal you set when you plan your steps wisely and establish a time frame that allows you to carry out those steps. Goals that may have seemed far away and out of reach eventually move closer and become attainable, not because your goals shrink, but because you grow and expand to match them. When you list your goals you build your self-image. You see yourself as worthy of these goals, and develop the traits and personality that allow you to possess them.

Realistic- To be realistic, a goal must represent an objective toward which you are both willing and able to work. A goal can be both high and realistic; you are the only one who can decide just how high your goal should be. But be sure that every goal represents substantial progress. A high goal is frequently easier to reach than a low one because a low goal exerts low motivational force. Some of the hardest jobs you ever accomplished actually seem easy simply because they were a labor of love.

Timely – A goal should be grounded within a time frame. With no time frame tied to it there’s no sense of urgency. If you want to lose 10 lbs, when do you want to lose it by? “Someday” won’t work. But if you anchor it within a timeframe, “by May 1st”, then you’ve set your unconscious mind into motion to begin working on the goal. Your goal is probably realistic if you truly believe that it can be accomplished. Additional ways to know if your goal is realistic is to determine if you have accomplished anything similar in the past or ask yourself what conditions would have to exist to accomplish this goal.

ME BENCH 3 " THICK BAR / HANG CLEANS

2011-12-31T05:53:00.000-08:00

3" Thick BAR
Bench
95 X 10
95 X 10
135 X5
185X 5

3 " Thick Bar( ONE BOARD)
225X 3
245 X3
275 X2
295 X1

Bench 3"Thick bar
225 X 8

Hang cleans
135 X 3
135 X 3
175 x3
200 X 3
225 X 3 (straps)
Great day Carissa, Boris , Buddha, and Travis all trained. weather 50 degrees and beautiful. shoulders stiff rack in cleans not pretty, weight on pull felt light. Training going along good 80%

Banded Speed Yoke Squat

2011-12-30T15:26:00.000-08:00

Yoke Squat ( orange Bands)

Bar x10
Bar X 10
135 X 2 15 inch box /orange Bands
225 X 2 30 second rest between sets
225 X 2
225 X 2
225 X2
225 x 2
225X 2
225 X 2
225 x 2
workout with Travis Light get soreness out day. Legs were tight. Need to get in a light speed squat day in 2012.Great Day 70%. pressed for time just squats.

2011-12-30T05:29:00.000-08:00

A Strongman's Poem

He wakes up early and trains all alone
He’s tossing a 25lb. breamar stone
He grunts and he groans and upon its release
The pain kicks in and he knows it won’t cease

He’s working on spins, when his knees beg to glide
But he wants to give that ol’ open stone a ride
He’s hurting in places that just don’t exist
Not a part of his body, pain and agony has missed

The weights for distance and the weight over bar
He never thought 15ft. could look so damn far
He huffs and he puffs and he gives his best pull
But the tank is near empty and it once was so full

He winds up the hammers with speed and finesse
But the distance they travel is becoming much less
Now his body breaks in places it used to bend
And he’s beginning to think that this could be the end

His knees and his hips, his shoulders and back
Now have thoughts of surrender at the point of attack
But he’s a real gamer and he’ll never say die
No matter how loud his muscles cry

So he picks the caber and gives it a toss
And every tendon and ligament lets him know whos boss
Then he limps off the field with his head held high
He’s done this for ages tho at times not sure why

But he’s not ready to hang up his kilt and his hose
Tho it’s bound to happen, when? God only knows
But life aint worth livin’ if he can’t compete
And he longs for the days when he couldn’t be beat

Yes! He aches in the morning and all thru the night
He aches on the left side, twice as much on the right
He’s aches when he’s throwing or just sitting still
but he just won’t accept he may be over the hill

2011-12-29T07:02:00.000-08:00

Age wrinkles the body. Quitting wrinkles the soul. - RICE

2011-12-28T02:48:00.000-08:00

WESTSIDE FOR DUMMIES

2011-12-27T16:45:00.000-08:00

• One day per week, train the squat with different three-week cycles for 8 sets of 2 reps and maximal speed.
• One day per week, train the bench press with a prescribed percentage for 8 sets of 3 reps.
• One day per week, train using a special max effort movement for the squat or deadlift.
• One day per week, train using a special max effort movement for the bench press.
• Train the hamstrings hard.
• Train the abs hard.
• Train the triceps hard.
• Bring up your GPP.
• Get some good training partners.
• Find a good coach.
• Take an attitude check.
• Don’t eat crap 100% of the time.

I like Crossfit,but Hate Crossfitters

2011-12-27T04:28:00.000-08:00

Matt Vincent
As far s the crossfit thing goes. These conditioning
workouts are HIIT (High Intensity Interval Training) this
is in fact what crossfit is based on. This type of
training is great and gets great results that is why I
like to do it.
The problem I have with crossfit is crossfitters in
general. This is a very elitest crowd of people who
think for whatever reason that they invented interval
training. I am glad that people are up and off there
asses and getting in shape. I am glad that more people
today are interested in weightlifting, strongman, PL and
HG because of it. I am stoked that it is getting the
attention and support that it is. All these things are
good for strength sports in general.
However I have had 0 run ins with "crossfit" people at
any of the gyms that I frequent across the country that I
haven't wanted to yell at. Being ignorant and elitest is
hard pill for me to swallow and deal with. I have had on
two occasions a 130# kid come up to me to correct my
squat. I don't need your help or attitude. They also
think that they can't learn anything from anyone without
a bunch off bullshit certifications. I love that Mark
Bell and others are making money selling strongman certs and powerlifting certs to these idiots.
I have earned my training certs and paid in scars, blood
and vomit for the last 15 years.
That is my rant about that. In short crossfit is a great
thing. Crossfitters make me want to stab people.

Dynamic Day Speed Bench / Hang Snatch

2011-12-27T03:32:00.000-08:00

Banded Speed Bench (Double Monster Mini)

1 x20
1X 20
90 x 3
110X 3
135 X 3
135 X 3
135 X 3
135 X 3
135 X 3
135 X 3

Hang snatch
90 x 3
110 x3
130 x 3
155 x3

Travis and I worked out around 2:30.Cold and rainy day! Shoulders very sore , Kept weight light and tried to keep speed up. Snatches were slow and sloppy need to get more speed flexiblity sucks. overall good day. 80%

Nuff Said--

2011-12-26T15:38:00.000-08:00

DAVID RIGERT

MERRY CHRISTMAS

2011-12-25T09:13:00.000-08:00

ME BENCH DAY 2 BOARD BENCH

2011-12-24T07:09:00.000-08:00

Bench Press
bar x 50
90 X 10
135 X5
185 X 5

2 Board Bench
225 X 1
255 X 1
275 X1
305 X 1

PAUSE Bench
225 X5
225 X 5
225 X7

Swis bar Close grip
135 X 10
135 X 10
135 x 10

Low Row
200 X 10
200 X 10
200 X10

Press down

120 X 15
120 X 15

Workout with Travis, Buddha Great Day.CHRISTMAS EVE @ "THE INSTITUTE OF IRON" My Bench strength is low, my shoulders are very beat up but I am trying to work through it. The years might have caught up a little to an only average raw bencher.80 % Day

Dieting is Crap

2011-12-23T05:46:00.000-08:00

By James Steel

Dieting is a pain in the ass. If you are into bodybuilding, you have to do it. No question. If you are going to be on stage, you are going to be in front of a bunch of folks judging every line and vein and shape and bulge and...you get my drift.

But. But. But. If you arent getting ready for the stage, if you arent dieting for wrestling or the Tour De Whatever where bodyweight is so critical, let it go. What does "let it go" mean? It means eat what you want, stop before you are full, and LIFT HEAVY! and oh yeah, sleep alot.Once you do let it go, it gives you a huge sense of freedom. No longer do you have to pack your meals the night before. You can have 2 soft pretzels from the Speedy Mart and not feel like you have failed in life.

If you eat too much at one meal, eat less at the next. So when my buddy Bill The Cop brought his annual Vanilla Cream Doughnuts from Hell to the football game on Saturday, I quickly wolfed down two of them. I was so full that I couldnt eat for hours. So for dinner, I ate light. It kept my calories down to maintenance level I am sure.

Now, eating this way will not make you look like Cutler, but you could look like Coan, and that ain't bad at all. It just gets SO OLD worrying about it. All specialized diets work, but not for long. It is much easier to eat what you want and a little less.

2011-12-22T08:45:00.000-08:00

"The most profound statement that Mell Siff ever said to me was;
Never train minimally, I thought yea that's for pussys
Never train maximally, I thought "What the hell" that's what i do,
TRAIN OPTIMALLY-I Thought Yup that makes perfect sense, Remember to save something in the tank for the next time "
Stay Strong,
Westside Barbell

2011-12-21T07:14:00.000-08:00

The Garage Gorilla

Bill "Peanuts" West

How Long Will It Take?

LYLE ALZADO

You might be a powerlifter if…

For a long period of time all powerlifters trained virtually the same…

10 Qualities of a Champion

MYTH!

EVOLUTION

8 Traits You Should Learn From Toddlers

Deloading Deadlift

One Lift A Day Program

MY TRAINING FOR THE PRESS

Machines vs. Free Weights: Not A Real Battle

The Repetition Method

WHY 5/3/1?

Deadlift Day

Evolution of Strength Training

Press Day

Squat Day

GET SOME EFFING MUSCLES FIRST!!!

Bench Day

Make a warrior's effort.

Mindset of a Champion:

Deadlift

"Living Legend" Bruno Sammartino

Press Day

Squat day

David Rigert

Squat Deep and often

Bench day

10 Reasons Why You Should Not Stretch

Deadlifts and Dragging

Press and Drag

Kirk Karwoski Training Routine

WEIGHTLIFTER'S PRAYER

Deloading: Keep making gains

German Volume Training

What 's the Difference?

Body Types

Typical traits of an ectomorph:

Typical traits on a Mesomorph:

Typical traits of an Endomorph:

VIKING LAWS

THE CREED

Squat Day

Deadlift day

Jesse Hoagland---Great Innovator of Strength

So You Want To Be a Grandmaster of Coaching

Bench Press

To Lift A Heavy Stone

Squats and Reverse hypers

Phrases to Avoid

Exercises I Have Omitted from My Programs

Top Six Recovery Methods for Athletes

By Joe Hashey

Winners win and losers wait.

Change of Habit

Creating S.M.A.R.T. Goals

ME BENCH 3 " THICK BAR / HANG CLEANS

Banded Speed Yoke Squat

A Strongman's Poem

WESTSIDE FOR DUMMIES

I like Crossfit,but Hate Crossfitters

Dynamic Day Speed Bench / Hang Snatch

Nuff Said--

MERRY CHRISTMAS

ME BENCH DAY 2 BOARD BENCH

Dieting is Crap

By James Steel