Hey good to see you posting…sorry to hear of your pesky issues causing trouble.
I think just entering the EFTS compound automatically bumps your lifts by 50+ lbs…sending your vids to those guys is a good idea too!!
I was going to say I love you’re sumo’s until I saw your rant about form. One man’s garbage is another man’s treasure.
[quote]
Eggs will kill you in 1990 but now they are the best food ever…give those guys some time, I am willing to bet more than one of them will come back to say TBT is where it is at soon enough. Remember that these guys need to sell books and other BS to make a living, so they need to come out and claim things…it is really tough to sell more than one book about deadlifting, squatting, and doing it some more you know? [/quote]
Thats something a lot of people dont seem to get and consequently fuck themselves over, jumping from one novel approach to another. All you need is the bare basics and consistency. Strive to be a little better each workout, it may not add 50 pounds to your bench in 4 weeks, but in the end it will add up. Be consistent and enjoy the ride.
Good call on contacting EFS, by the way - they know their shit and seems to be all around good guys.
MIM: thanks girlie! i will be better someday…so good to see you back around!
nlmain: ha thanks! i just want them to get better that’s all…hopefully they will soon! thanks for stopping in!
BHG: yea i think i will contact them just to see what they say. I am sure a few words of correction and i would be able to start making gains again. huge respect for those guys over there! thanks man!
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Yesterday’s Fuel:
Maal 1: Turkey Meatballs, flameout, 2 BCAAs, milk
Meal 2: 1 Scoop Surge, 1 Scoop Optimum nutrition 100% whey, 10 BCAA’s
Meal 3: 3 Chicken Drumsticks, grilled vehgetables, 1 Flameout, milk
Meal 4: Salmon, Broccoli, brown rice, 2 BCAA’s
Meal 5: 1 scoop Metabolic Drive, 1 Scoop Optimum whey, 1 Flameout, 2 BCAA’s Milk
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i hope all is well out there!
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“Your time is limited, so don’t waste it living someone else’s life. Don’t be trapped by dogma – which is living with the results of other people’s thinking. Don’t let the noise of other’s opinions drown out your own inner voice. And most important, have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.”
- Steve Jobs
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28October2010:Training
*At a limited gym so I did what i could
Giant Sets:
1a. Weighted Pull-ups: 135x3, 145x3, 160x3, 170x3, 180x3, 180x3, 170x3
1b. Standing military Press (cleaned from the floor): 205x3, 225x3, 245x3, 255x2, 235x3, 235x3, 225x3
1c. Obliques (green band twiats): 7 sets of 8 reps each side
Complete 5 rounds as fast as possible
2a. 95lb Barbell Squat Presses x 10
2b. 10 Ring Dips
2c. 10 Knees to elbows
2d. Sprint 200 Meters
Repeat 4 more times
Notes:
-Military felt strong today 255x3 isn’t too bad, and 180x3 on pull-ups is nothing to cry about…we will see if i am able to progress further next week…
-i was supposed to get more strength stuff in with some front squats and shrugs but didn’t have any sort of rack so i will have to catch back up with them later in the week…
-The “Extract” So to speak was tough after my strength stuff, but felt good to be breathing that hard again.
-Feeling a little better everyday, even if my symptoms are not going away at all…
i hope all of you are doing great! thanks for reading!
Thanks for the reply Alpha! Would you suggest alternating cardio days with strength to keep my joints healthier i.e- Strength, swim/ruck,run/repeat.
Alpha, wanted to get your opinion on isometrics/partial reps training – I’ve never used either on a regular basis. I’m looking at programs for after my contests this November and CT’s Beast Building looks badass.
I haven’t done singles since high school! I’ll do triples but that’s the extent of my heavy lifting. Was considering BB or 5/3/1, unfortunately I can’t find anyone who has tried the former. I’m sure there both great but wanted to see if you had experience with isometrics.
Thanks,
-AB
Hey, I just saw this http://articles.elitefts.com/articles/so-you-think-you-can-application/ and immediately thougt of you. Check it out if you havent already.
[quote]BHG wrote:
Hey, I just saw this http://articles.elitefts.com/articles/so-you-think-you-can-application/ and immediately thougt of you. Check it out if you havent already.[/quote]
Damn if anyone deserves that, it’s Alpha.
I’ll pray for you to be selected and have it coordinate with your schedule!
[quote]Alpha wrote:
1b. Standing military Press (cleaned from the floor): 205x3, 225x3, 245x3, 255x2, 235x3, 235x3, 225x3
[/quote]
I find it that cleaning the the weight from the floor makes the lift more dificult, fucking amazing man. Nice posts you are making at 5100 block, did you got that power rack ?
Also, have you ever considered doing any sort of lifts using additional tension with chains or bands man ?
Keep that training strong man.
Paul215: well man, it really depends on how well your body already holds up. The Cadre won’t care if your joints hurt, so you kind of can’t care either…I am not saying go overtrain or injure yourself, i am just saying learn to work in pain, you know? i was thinking that you also may want to check out sealfit.com, brassringfitness.com, and militaryathlete.com for some more good workouts as well.
Really i would say start combining your strength stuff and metcon stuff (that is what worked best for me at least) like 2 days on, then go for long recovery rucks or swims on your “Off” days. Really I would be doing something EVERYDAY, but if your body starts breaking down, learn what to do to heal it the fastest (Ice, compression, contrast showers/ PVC Rolling etc.) and maybe take one day completely off every week-week and a half…but again that is just me talking. i would check out those websites and learn from their progression as well. i hope that helps some brother!
Chi-town: You know man, I actually have no real experience with isometrics except when i try to deadlift too much weight…and sorry to say, i actually don’t personally know anyone else who has either…But the theory does interest me. The only thing that i was thinking was that I feel like it would burn out your CNS pretty fast,but then again CT is a smart man and knows his stuff. I guarantee you would definitely see some gains in both strength and size if you followed what he says exactly.
i suggest that you start a new training log and let us follow what happens. it can’t hurt! I may actually look into this program a bit closer and see if i would be interested in this as well. i have never done a CT program but lots of people have seen great gains with him. and thanks for the push for the EFTS stuff man!
BHG: Man i would LOVE to do that! Thanks for pointing this out, i haven’t actually seen this yet! I think i may put something together and see what happens. Maybe it will get me out of this DL rut! Thanks so much brother!
Delta: Thank man! yeah i think it is a definitely harder coming from the ground, I typically loose 1 rep if i clean it first rather than taking it off a rack. and thanks for the complements about 5100Block man, it has been slow for a few days because of our best friend is getting deployed to A-stan so we have been chilling with him a lot, but i have some good stuff i am working on that should be released soon. But no man, no rack as of yet, all of the money we have made has gone right back into the company…someday though! Takes a lot of clicks for a little bit of cash, but it is adding up!
as far as bands and chains, I have thought about it and used to use some bands on my speed bench stuff, but in my current gym the owners/managers suck at life so they look down on heavy lifting associated things…lame…but it is what it is. i would like to though and hopefully will be able to in the near future! Thanks so much for checking in brother!
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“Success is a consequence and must not be a goal.”
-Gustave Flaubert
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*My kidneys are still not doing so hot and consequently, the workouts are a little rough…I am a sick man right now, headed back to the Doctor again next week…i will be fine, i just need a more fun brain tumor i think…anyway here’s the lifts:
30October2010: Training
Strength: one big giant set:
1a. Squats: 405x3, 355x3, 500x3, 535x3, 555x1*
1b. Wide grip Bodyweight pull-ups: 12, 12, 12, 12, 12
1c. Bodyweight Dips: 20, 20, 20, 20, 20
1d. Weighted Sit-ups: 5 sets of 10 reps
1e. Good Mornings: 225x10, 225x10, 225x10, 225x10, 225x10
Notes:
-Squats felt heavy and i was dropping into the hole way too slow, still 555 went up semi-easily.
-lots of bodyweight stuff because i felt so nauseous it was tough to really push myself after the squats…i was pale as a ghost and sitting down a lot to catch my breath/hold my shake down
-Good mornings were just to get some blood flowing to my lower back.
-Tomorrow is another day…i will feel better then i am sure. Headed out right now to go have lunch with my fight coach to talk about possible options, i am stoked to see him.
-Anyway, please no more talk of me being sick or well wishes to feel better…I just want to keep pushing this behind me and keep focused forward! It is just a bump in my training right now and i will definitely overcome…nuff said about all of that!
Hope you guys are having a great weekend out there! go enjoy the weather and get outside!
fight coach - cool. Sorry of this is old news but what is your discipline?
I’ve been thinking about that for a long time, I’ve never done a consistent online log – it would be cool to try.
I’m getting certified in corrective exercise, and learning I have some distortions that is causing my recurring knee pain. I’m going to take some time this December to address my anterior pelvic tilt, and then I’m going hardcore!
Yeah I figured it would be something along those lines. Actually managed to do something to my shoulder it feels more like a pinched nerve than rotator cuff but trying to just rehab it right now. Thanks for all the site info, I have been on militaryathlete and trying to incorporate a lot of their stuff into my programs really wish they would throw in a swimming program as well haha.
About your gym… I’ve noticed you train at Gold’s a lot are they the ones frowning on the heavy lifting??
[quote]Alpha wrote:
Paul215: well man, it really depends on how well your body already holds up. The Cadre won’t care if your joints hurt, so you kind of can’t care either…I am not saying go overtrain or injure yourself, i am just saying learn to work in pain, you know? i was thinking that you also may want to check out sealfit.com, brassringfitness.com, and militaryathlete.com for some more good workouts as well.
Really i would say start combining your strength stuff and metcon stuff (that is what worked best for me at least) like 2 days on, then go for long recovery rucks or swims on your “Off” days. Really I would be doing something EVERYDAY, but if your body starts breaking down, learn what to do to heal it the fastest (Ice, compression, contrast showers/ PVC Rolling etc.) and maybe take one day completely off every week-week and a half…but again that is just me talking. i would check out those websites and learn from their progression as well. i hope that helps some brother!
[/quote]
I have to agree with this. Especially the part about doing something everyday. Even just taking the dog for the walk…
I think I saw it in a Pavel book, and paraphrasing…If you work out for one hour and sit on your ass for 23, which is your body going to reflect?..because of that, I try to not only do something every day, even on vacation. But I also feel you should make an effort to move around all day…mow the lawn with a push mower…and when you’re done, clean up with a broom versus a blower. The store a mile or less away and your not pressed for time? Grab a back pack and walk down to the store, put your grocery’s in the bag when done (I found the ruck sack I bought on e-bay works great for this).
I really feel that, second to diet, following that kind of lifestyle has done the most for changing my body comp…exercise has helped things come faster and heavy weights and hard conditioning is helping sculpt the body I want…but I feel that, no matter how hard my workout was, if I just came home and sat on my ass in front of the tv til I went to bed…I don’t think I’d be seeing as good of changes…yeah, they sound small…mowing the lawn, stacking wood, etc…but it all adds up I feel.
Good post benos, I definitely agree. I can get in the habit of being a lazy ass during the winter months, although this year I’ll be taking walks – in addition to the gym. I’ve been walking/running a lot for my contest prep, it defiitely helps me gain a sense of clarity and increased focus.
I’ve given up TV, I’ll watch sports a couple hours a week with my girl and that’s it. I’ll spend my free time reading, and probably spend a little too much time online. One thing I’ve done is thrown some shoe boxes under my labtop so I have to stand at my desk, like you said the little things add up.
Nice. Yeah, I’m blessed with living in a nice area, even in the winter…the only time I deal with weather that is an ‘extreme’ is when I go to Lake Tahoe in the winter. I’m trying to cut down on tv too. Hulu and DVR is awesome haha Hulu for downtime between classes and DVR for when I’m doing indoor chores and am around the tv anyways…one of my long-term goals is to get a fantasy (epic fantasy, like Lord of the Rings type of fantasy) published. So, picking up reading more of those and also trying to write more. TV is not productive in anyway and I really have gotten into the habit of watching it too much…but no one is taking my History channel specials away from me lol
Nlmain: well I have experience in both Kickboxing/muy thai and Jits, but i would probably consider myself more of a ground fighter…actually i would just consider myself an athlete…that seems to save my arse more than anything! thanks for stopping in girlie!
Chi-town: good luck with fixing yourself brother! i am in a similar boat right now! i can’t wait to be 100% again so i can try to beat some of these PR’s…but if you even started an online log for your rehab stuff, i would still read!
Paul215: Yea man, it is a Gold’s that hassles me a ton about chalk, lifting heavy things, being semi-big…etc. it is truly amazing how the brand went from Arnold’s time, to the Justin Beeber pumping social frat house it is today…Man I would love to find a great place with like minded individuals to train with. But, if it were easy, everyone would be getting it done, you know? Thanks for checking in brother!
Benos: Great post brother, i TOTALLY agree! and to be completely honest, i feel so much better about myself when at the end of the day i used my time better. and like you said, burned more calories. It definitely is the little things that add up. But again, great post!
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“Great deeds are usually wrought at great risks”
-Herodotus
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02November2010: Training -Giant Sets
**Still rehabing my …well…life…so I know things are not quite up to their normal par, but i am rebuilding some broken stuff!
1a. Front Squats: 225x5, 275x3, 315x3, 335x3, 365x1
1b. Dumbbell Rows: 115x10, 120x10, 120x10, 120x10
1c. Plate around Head: 45lb plate- 5 sets 6 rounds each side
2a. Light Stiff Leg Deads: 225x8, 275x8, 315x8, 335x8
2b. Barbell incline Bench: 225x8, 255x8, 275x8, 225x15
2c. obliques: 4 sets of 8 reps each side
2d. Standing Barbell Shrugs: 365x8, 405x8, 455x8, 455x8
Extract:
-steady State: 20 minutes hill intervals on the ARC trainer
Notes:
-i am still pretty messed up, but this workout felt really good. I was able to work my form, really feel the correct muscles do what they are supposed to do, and it will hopefully get some blood to some areas that i am messed up to help them heal.
-I really appreciate all of you keeping this thing going while I am dealing with this other stuff.
-i may not have been posting as much but i have been getting out for rucks/walks just about every single day and have been enjoying some of the fall weather. Also helping some friends and family out with construction stuff and burning a lot of calories doing some manual labor stuff.
-Thanks for reading and for the support!
Good work brother, still putting your readers numbers to shame though; that’s saying something. I’m sure the rucks and TBT sessions are helping keep you healthy throughout all this BS, tumors should know better than to come close to you.
Power GnP: Thanks brother and thank for checking in! It means a lot brother!
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03October2010: GPP
Run 800 Meters
100 Bodyweight Pull-ups (various grips)
Run 800 Meters
100 Bodyweight Dips
Run 800 Meters
100 Hanging Leg raises
Notes:
-Just getting some extra work in here, feeling washed out, but all is well.
-I think I am going to try and start going for a 20-30 minutes walk every morning to try and burn some more fat throughout the day. Hopefully my new schedule will allow this to happen more often.
Hope all is well out there!