The muscle-ups and dips are awe-inspiring. Made me think a lot more about bodyweight stuff for bigger men. High rep is something also getting more importance for me, now I’m rehabbing that damn elbow. Thanks for showing it can still be a good thing for monsters like you.
What do you think of throwing 1 or 2 high rep bw excercises in every session? Maybe some days rows and push ups, other days dips and pull ups.
Pano: Thanks for the kind words brother. I think 1-2 full out sets of bodyweight stuff is a great idea. But if I were to give advice on it, I’d say always leave 1-2 reps in the tank, especially if you’re performing this at the beginning of your workout. If it is at the end, knock yourself out! Thanks for asking man!
MONDAY, 04JANUARY2015 - Work For Today
Wave 1/Week 1/Day 1
Planks
5:00 Minutes
3:00 Minutes
1:00 Minute
STRENGTH - Maximum Effort Lower
SSB Squats
160x3
250x3
340x3
430x2
520x1
570x1
600x1 (PR)
VOLUME - 3 Rounds
5 SSB Squats @ 430lbs
15 “V” Sit-Ups
ASSISTANCE - 3 Rounds
5 Barbell Bulgarian Split Squats (Each Side): 225, 275, 225
12 Banded Glute Ham Raises (Red mini band)
15 “V” Sit-Ups
CONDITIONING - At the Top of Every Minute
Minute 1: 1 Pull-Up, 2 Burpees, 3 Push-Ups, 4 Mountain Climbers
Minute 2: 2 Pull-Ups, 4 Burpees, 6 Push-Ups, 8 Mountain Climbers
Minute 3: 3 Pull-Ups, 6 Burpees, 9 Push-Ups, 12 Mountain Climbers
Minute 4: 4 Pull-Ups, 8 Burpees, 12 Push-Ups, 16 Mountain Climbers
Minute 5: 5 Pull-Ups, 10 Burpees, 15 Push-Ups, 20 Mountain Climbers
Minute 6: 5 Pull-Ups, 10 Burpees, 15 Push-Ups, 20 Mountain Climbers
Minute 7: 4 Pull-Ups, 8 Burpees, 12 Push-Ups, 16 Mountain Climbers
Minute 8: 3 Pull-Ups, 6 Burpees, 9 Push-Ups, 12 Mountain Climbers
Minute 9: 2 Pull-Ups, 4 Burpees, 6 Push-Ups, 8 Mountain Climbers
Minute 10: 1 Pull-Up, 2 Burpees, 3 Push-Ups, 4 Mountain Climbers
NOTES:
-So I decided to try something new. I took video of just about all of my sets this afternoon and even filmed “Minute 5 & 6” of the conditioning. Normally, I would just post the main lifts on my youtube page, but I think i may actually try to do a commentary throughout the short video just to see if it helps wth views and subscribers. If it works out well and I get a good response, it may roll right into some technique and tip videos or maybe even some Q&A stuff.
i am going to work on the video some tomorrow and see what i can come up with. If I am happy with it, I’ll post it here. If not, you guys will at least get to see my 600lb SSB Squat, some assistance stuff and a little bit of conditioning…Either way, a new video will be up here tomorrow. Thanks for reading my rambling thoughts…
Congratulations on the 600 lbs. That’s a great thing!
And thanks for the input, always greatly appreciated.
I’m looking forward to your new style vids. I think experimenting a bit can do great things for NEVERsate. If you throw enough muck to the wall, something will stick. Then use that sticky stuff as full-on ammo.
Pano: Thanks man, I think you are right. I have been trying a lot of new things to build the business, some have worked, others have not. But you miss 100% of the shots you don’t take, so I figured I have nothing to lose. I appreciate your support man!
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So here it is…My first official video where i actually do some commentary. I am not sure if I will continue this or not (it will all depend on if I get more likes and subscribers I suppose)…
Like i say in the video. If you think this is a good thing and I should continue it, please hit the like button and subscribe so I can know it is working. If you think it sucked and i should stop, please let me know that as well. You can definitely tell that i am uncomfortable speaking during the video, but I am sure that will get better in time. I really appreciate all of your support and you guys backing me at every step in this journey. T-Nation is an awesome place…
I personally enjoyed the voice over vids. It will take some time but the voice overs will get better and you’ll get better at them. I prefer voice overs. Literally puts a voice to the man. Makes it more relatable when the person can describe the point of something or the thoughts during it. Also brings to life the other things such as the conditioning. Not everyone understands what you mean as written… but upon seeing -“aha” happens.
A good you tube channel has an surmountable value for viewership and publicity.
Personally enjoyed the commentary man. I was beginning to think you were a hydraulic machine incapable of human acoustics.
Saw you mention “long, light waiters walks” in another thread.
Did/do you do these one or two handed? Something like hold a plate overhead and walk a quarter mile or something?
I think I’m finally getting a handle on my core stability stuff. My earlier attempts of top-end presses with that chain yoke contraption was just too much for me at the time. I don’t think all those joints in my shoulders, hips and back were all quite ready for that. Likewise for the overhead squats, for mostly the same reason.
On the other hand, splitting it apart by just focusing on stability from the upper-back down to my feet seems to be working really well. Using farmers walks and chain yoke squats for that. It’s still a bit early to say for certain, but it’s promising at this point.
Barbed wired: Yea man, i prefer them as well…I just feel ridiculous doing it. But it definitely does make for more entertaining videos. like you said, hopefully it gets easier and more comfortable as I get more time doing it under my belt.
Vinny: Hahaha like Drago in Rocky 4. “I must break you.” Thanks for checking in man!
LoRez: Yea man, waiter’s walks do wonders for overhead stability. When i said, light and long walks, i usually will go for 200-400 meters with a moderate weight in one hand then switch every 200-400 meters depending on what I am trying to accomplish. You could also use your chain yoke in the same fashion. Just keep it lighter because it will catch up to you quickly. Another tip: Once your core stability is tired, stop. Once it is in an exhausted state, it becomes REALLY tough to go any longer. Not saying that you couldn’t push through but your chances of doing something stupid and hurting a shoulder goes up substantially. Think of it like a life meter in a video game. Every walk makes it tick down. once it is out, you are done. Rest up and hit it hard the next time. I hope that helps man!
TUESDAY, 05JANUARY2016 - Work For Today
Wave 1/Week 1/Day 2
CONDITIONING - 5 Rounds
12 Deadlifts @ 225lbs.
:30 Seconds Battle Ropes
10 Squats @ 225lbs
:30 Seconds Battle Ropes
8 Power Cleans @ 225lbs
:30 Seconds Battle Ropes
Rest :90 Seconds then Start back at the top
STRONGMAN - At the Top of Every minute for 10 Minutes, completed a 100 Foot Yoke walk 660lbs
NOTES:
Lots of lighter, high reps stuff today.
The conditioning was sooooo much tougher than it looked when i wrote it on paper.
If you have access to a yoke, try doing this. You will hate me for it but it will definitely make you a better member of society.
i really, really want to take a moment and thank all of you for the positive feedback from the commentary on the video and for all of the likes and subscribers. Doing that was definitely outside my comfort zone and i felt pretty vulnerable doing it, but since it seems like the majority of you dug it, I think i may continue on with it.
I may also try to compile questions for a Q&A session video in the future. So if you have any (they can be about absolutely ANYTHING) hit me up here, on my twitter, Facebook, instagram or in the comments section of youtube. i think it would be cool to put out a 5-10 minute section talking about some things you guys want to hear about.
WEDNESDAY, 06JANUARY2016 - Work For Today
Wave 1/Week1/Day 3
MINDSET
Get a mouthful of water. Hold the water in your mouth for the entirety of the 10 Rounds. This drill is more about mental toughness and controlling your breathing than anything.
10 Rounds
:30 Seconds Kettlebell Swings
:30 Seconds Rest
STRENGTH - Maximum Effort Upper
Paused Close Grip Bench Press
135x3
225x3
315x1
365x1
405x1
425x1
455x1 (PR)
I did 10 Grenade Knees to Elbows (2- 3" Balls suspended on the Pull-up bar) Between each attempt
VOLUME - 3 Rounds
5 Close Grip Bench Presses @ 80% (365lbs)
10 Grenade Knee to Elbows / 5 Pull-Ups
STRONGMAN - Zercher Yoke Carry /Sandbag Carry
360lb Zercher Yoke
200lb Sandbag x 50 Feet
450lb Zercher Yoke
200lb Sandbag x 50 Feet
540lb Zercher Yoke
200lb Sandbag x 50 Feet
640lb Zercher Yoke (PR)
240lb Sandbag x 100 Feet
NOTES:
Well, this week was the beginning of my 2nd wave of the conjugate method, so i am trying to beat all of my previous PRs on the main lift’s variations. So far my SSB squat went up 20lbs and my Close grip bench press went up 20 lbs. I haven’t made progress like this is quite a while. To say I am a fan is an understatement.
I literally could not believe the difference in how the weights feel. The speed is immensely better and 405 felt like 365. 425 felt easy and 455 slowed a little in the middle of the rep, but was a great PR for me. I am very happy with it. I will put out a video tomorrow so you guys can see the difference in speed.
Today was also my first day ever really trying wrist wraps. I cannot say that things felt much different, but I am going to give them a fair run and will definitely be using them on my Circus Dumbbell movements.
If you hate yourself, you should do Zercher Yoke carries. They feel like if death and vomit had a baby that was dropped on its head…i kept messing up with my yoke height, so i would clip the ground which made the carry infinitely more challenging. i ended up dropping the crossmember a hole with each run. The lowest one ended up being the 640 PR run. Combining these with a 50 foot run back to the sandbag then performing a carry made for a hard little medley. Stoked to hit 2 PRs in one workout.
I will upload the video of today’s training tomorrow when I have a little more time. and yes, this one will have commentary as well. Have a good night everyone.
I appreciate that Alpha. Means a lot from you.
Wanted to pass this on. I know you’re a fan of planks and that you got some blast straps in your gym. I’ve been doing a blast strap “plank” my past few workouts, where I just get into the end position of a fallout and hold for as long as possible. I feel like it triggers the pain quicker than planks do, and definitely taxes my psychology something fierce. Figured you may want to give it a try sometime.
I really liked the commentary. I’ve always loved reading the “notes” log, so it was kinda like an “bonus feature.” I really hope whatever you’re trying with the business works out.
I again liked your recent commentary. One suggestion though is to regulate the volume better. The music was too loud to understand you good at times. You should keep up the format and maybe do some videos about techniques and tips for strongman stuff, that would be great and helpful!
Roran: Thanks brother! Business is actually picking up so that is awesome. And i am glad you like the commentary. It is the first step in getting comfortable with speaking to machines…Hopefully i will get enough broader spectrum questions through social media that I will be able to do a Q&A. Time will tell. But hopefully people will be able to pick up some tips here and there as i ramble through my videos.
Koestrizer: Thanks brother, and yea i agree with you. I am sure the production value will go up the more I do these. I am just learning as I go. I am hoping to put out some technique videos in the future, doing the commentaries is the first step toward that…
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Here is the video from yesterday’s training session.
It has the 455 Close grip bench press PR and the 640 Zercher yoke walk PR. It also includes my work-up sets and some accessory stuff. I am going to try and add some tips as I go throughout the video (Like I did on the close grip bench portion).
Thank you to all of you who ave liked the videos and especially to those of you who subscribed. I am humbled…
Knockin’ PRs down like crazy man! I checked out your site; great stuff (diggin’ the book list). You’re applying the conjugate method in a really interesting way. I’ve always wanted to give it an honest run, and I think I’m gonna have to give that set-up a go 'round when I feel the need to change things up a bit. You think it’s something you’ll run beyond 10 weeks, or do you think you’ll have to switch things up after this block?
Like the commentary .
If you dont like talking too much, chopping in some music another option as your editing skills get better. A lot of youtube guys will just talk for 30 secs at a time -say workout overview/mainlift/PR then music for middle chunk then talk for last 20 secs or at critical moments.
Dave Tates recent back workout is a good non douchey example.
Maybe also would be interesting to see training some of your athletes/commentary over some classes etc
I’ll have to give those a shot down the road; probably do a lap around one of the blocks of storage units or so. Also, I genuinely laughed out loud when I read your “life meter in a video game” analogy. Just wasn’t expecting that.
Maryland’s Strongest Man keepin’ us all humble and motivated! Alpha dude just swingin in to say howdy
and keep killin it! And as corny as it is coming from a guy on the internet, I’m proud of you dude and honored to see the portion of your life you share with us. I’m glad about the good things that have recently come you your way( i.e comp. results, paper interview ect.) I hope more comes your way dude!
I had forgotten about squeezing the bar on benches, and tried till my hands cramped. I’ve never felt so stable on that lift. Thanks for the tip.
Sick PR’s, and I LOVE the water in the mouth idea for conditioning. Holy shit, gonna try that soon!
Still following and I really enjoy the added commentary to the videos. I just expected you to sound more like Hulk Hogan, but I can learn to accept your rather ordinary voice.