Still looking strong. Hope the tweaks and injuries are behind you soon.
Pano: Itās not as bad as you may think. Most sessions take me about an hour 15, but never more than 1.5 Hours.
It usually plays out like this:
Conditioning: 12 Minutes
5 Minutes break-down, set-up
Strength: 30-40 minutes depending on what is involved
5 Minutes break-down, set-up
Accessory or Events: 20-35 Minutes
Take into account that i usually only rest enough time between giant sets to manipulate weight and get a sip of water. Usually no more than :60-:90 Seconds.
It does take me longer on heavy days just because it takes more time to get up to the weight. If my deadlift was only 315, it would take much less time than getting to 685. It is just more warm-up sets.
I also run a few classes throughout he exact same workouts daily, made up of everything from advanced lifters to beginners and it still only takes an hour 15 for each class. You are moving the entire time and a shot afterwards, but 14 year old girls get it done in that time. Most people think they need much more rest than they actually do.
Good question man, thanks for asking!
IronWarrior: Thanks man, I hope so too! Being hurt is frustrating, but part of the game. Thanks for checking in man!
======================================
āThere are two kinds of people. One kind, you can just tell by looking at them at what point they congealed into their final selves. It might be a very nice self, but you know you can expect no more suprises from it. Whereas, the other kind keep moving, changingā¦ They are fluid. They keep moving forward and making new trysts with life, and the motion of it keeps them young. In my opinion, they are the only people who are still alive. You must be constantly on your guard against congealing.ā --Gail Godwin
TUESDAY, 23JUNE2015 - Work For Today
Wave 2/Week 6/Day 2
CONDITIONING - 8 Rounds
3:00 Minutes of Prowler pushing @ 350lbs
1:00 Minute Rest
- Every Time I stopped the forward movement of the prowler (other than on turns) I dropped and completed a 5 burped penalty on the spot.
Then 8 Rounds
3:00 Minutes of sled dragging @ 400lbs
1:00 Minute Rest
- Every Time I stopped the forward movement of the sled (other than on turns) I dropped and completed a 5 burped penalty on the spot.
NOTES:
- This was hard.
- Finished up book 56 out of 100 for the year yesterday. Itās all downhill from here!
- I saw Jurassic World today and wasnāt a fan. I loved the original Jurassic Park, but thought the follow ups were too over the top for me. This latest installment had some rough acting and it seemed like they spent so much time on the special effects that they barely worked on the story at all. Just my opinion but Iād rather watch the original again instead
Thats pretty dense training. Thanks for awnsering.
Thanks for review of JW, still probably going t see it/.
Sorry for being short, typing is a pain with just left hand.
Fell off my bike bad, 1 forearm bone broke (totaly through).
Surgery tomorrow or friday.
Well I hope everything heals quickly, although from the log it seems to be.
I had a question again about using a belt. I have been putting it on pretty early (maybe 60%) to get used to the feel of it. I was wondering when you usually put on a belt? Iām not sure if I believe the ācore deconditioningā and I wear mine pretty loose but what is your experience?
edit:
While I enjoyed the new Jurassic movie, I have to agree the first is easily the best. I got to see it in the theatre last summer when it was āre-releasedā and it was just amazing. Its hard to recapture the magic.
Did someone say Jurassic Parkā¦
Pano: I think you should definitely go see it! I just give my opinion but would strongly encourage others to experience the same thing so that we can all have our own interpretations and learn for each other. Never take anything I say as law, whether it be about a book, movie, exercise or program. Go out and try it for yourself, different things are good for different people.
I am really sorry to hear about your arm man! I hope the surgery goes well and you have a very speedy recovery! Keep me posted on how it is coming along!
Roran: Thanks man and I wish I could have seen the original on the big screen!
As far as a beltā¦For me it depends on the day. If I feel bad, I throw it on earlier, if I feel great I may wait until later or not put it on at all. I agree on the deconditioning issue, i donāt really buy it. I think you throwing yours on early is good as it will help it break in sooner. I would also advise moving it around a lot kind of like when you used to get a new baseball glove. I have heard of guys driving their trucks over new belts to try and break them in sooner. I have never done this personally, but I do try to bend it around a lot overtime before i throw it on. And once my body heat gets to it after a few sets it tend to fit more the way I like it to.
As far as tightness, it is kind of a personal preference. I wear mine fairly tight. If 100% meant that I couldnāt take a breath and 0% meant it was jiggling around on me, I put it at around 85%. It is very snug, but loose enough that I can get a few fingers between my body and the belt.
I throw mine on more at certain weights than i do percentages. i will usually always throw my belt on for any squat over 500 (1RM is 660), any deadlift over 550 (!RM is 685) and and Yoke walk over 650-700 (1RM is 900)
The belt is definitely a tool to be used. Just like a hammer. Sometimes you need to tap something with a hammer (looser belt), other times you need to really swing it (tighter belt). Sometimes you donāt need a hammer and a screwdriver would be better suited for the job. It is all about experimenting and seeing what will and will not work out best for you.
I hope that helps brother!
A reply that radiates something this worldās needs badly: well said man
My arm will be okay soon I hope. Have to find a new vacation job that requires 1 hand: (
Thanks for the support , I will keep you posted
Btw wednesday Im gonna give the girl the gift.
Canāt drive, canāt bike, 3,5 mile hike with broken arm it will be.
Donāt know which flight, so I be there as early as possible.
I wonāt quit now, this broken arm, itās an omen, fate is testing me, just like it tested you a couple of times.
And hike with narcosis aftermath at dawn should be quite a enlighting experience on its own. Hahaha.
Pano: Good luck brother! You miss 100% of the shots you donāt take!
=================================================
"Ours is not an age that wants heroes. Ours is an age of envy, in which laziness and self-involvement are the rule. Anyone who tries to shine, who dares to stand above the crowd, is dragged back down by his lackluster and self-appointed āpeersā.
We need a great rebirth of the heroic in our world. Every sector of human society, wherever that may be on the planet, seems to be slipping into an UNCONSCIOUS chaos. Only the CONSCIOUS, exerting all its might, will be able to stop this slide toward oblivion. Only a massive rebirth of courage in both men and women will rescue our world." --Robert Moore, King/Warrior/Magician/Lover
THURSDAY, 25JUNE2015 - Work For Today
Wave 2/Week 6/Day 4
STRENGTH GIANT SET
Wide Grip Semi-Supinated Weighted Pull-Ups: 90x10, 115x5, 135x5, 160x3, 160x3
Log Strict Press: 155x5, 205x5, 245x3, 265x1, 285x1 PR
GHR Sit-Ups: 10, 10, 10, 10, 10
Double Unders: 50, 50, 50, 50, 50
Then I did 2 Rounds of the same banded kettle bell drop set that I have been doing that simulates the bamboo bench.
Then I worked up to a 285b double overhand axle power clean.
NOTES:
- I actually walked into today really not feeling very motivated, but just kept adding weight to the strict log press and ended up hitting a 285lb PR. I am very happy with that since it ties my 1RM axle strict press (and a log is much harder for me than an axle). It moved pretty well (as you will see if you watch the video) so I loaded 300. For some reason, my stupid brain is 100% against hitting anything in the 290-299 range. I always just want to go for the 300ā¦Anyway, i loaded it. Pressed it about 1/4 of the way up and it came right back downā¦I wasnāt that surprised.
- I truly believe that the bamboo banded kettle bell log experiment I have been doing is actually working. When i started it my max strict log was around 265-270lbs. Now just a few weeks later it is 285. and my axle push press went form 335lbs to 365lbsā¦ I havenāt done anything differently other than a few drop sets with the simulated bamboo log at the end of my press days. Iām going to keep doing it until it doesnāt work any longer.
Here is a vid of the 285 strict log press
It does help, thank you! And congratulations on the Log Press PR!
Roran: Thanks brother, let me know if you have any other questions!
============================================
āQuitting is never an option on the road to success. Find the way forward. If you have a positive mindset and are willing to persevere, there is little that is beyond your reach. The attitude of being ready to work even in the face of challenges and despite odds is what will make all the difference in your life.ā --Roopleen
SATURDAY, 27JUNE2015 - Work For Today
Wave 2/Week 6/Day 6
CONDITIONING - I did this
āBring Sally Upā Burpee/Push-Up holds. Hit play on the song and follow the lyrics. Every time the song tells you to ābring Sally downā lower yourself into the bottom part of the push-up position and hold it until you are told to ābring Sally upā. When you do come up, andcomplete a burpee lateral jump over a bar
Then 3 Rounds - :40 Seconds Work / :20 Seconds Rest
Atlas Stone Shouldering
Kettlebell Swings
Medicine Ball Slams
Log Cleans
Battle Ropes
Keg Clean & Press
Ring Rows
Box Jumps
Sledge Hammer Swings
NOTES:
- Good conditioning day, I still need to keep things pretty light because of my back. I am so sick of being hurtā¦
***On a more positive note, I am almost done book 58/100 for the year and I just wrote an article on tips and cues for the Strict Pressā¦ for those of you interested you can read it here : http://www.neversate.com/wrath/2015/6/27/strict-overhead-press-tips-and-cues
Let me know if you guys find it helpful or have any criticisms. I write these things with you guys in mind and want to keep turning stuff out that is helpful and interesting/motivational for you guys. If there is a topic you would like me to write about or a questions that you want answered, please let me know. Thank you to all of you that head over there to read it, i really do appreciate it and all of the support you guys show.
Nice article. Iām a long way from having a great overhead press, but itās picking up and the tips are very helpful. I think my shoulder and pause bench focus for upper body is working for my competition bench, so hopefully this will add to that. Good luck with the various injury problems, lower back issues are never nice.
halcj: Thanks so much man, I really appreciate that! I hope it helps you out in some way. And thanks for the well wishes about the back, I will be ok in time man!
================================================
āPain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever.ā --Lance Armstrong
MONDAY, 29JUNE2015 - Work For Today
Wave 2/Week 7/Day 1
CONDITIONING - 3 Rounds
50 Foot Forward Bear Walk
50 Foot Backward Bear Walk
50 Foot Forward Gator Walk
50 Foot Backward Gator Walk
Sprint 200 Meters
50 Foot Forward Crab Walk
50 Foot Backward Crab Walk
50 Foot Burpee Broad Jumps
50 Foot Burpee Broad Jumps back
Sprint 200 Meters
STRENGTH
Back is still messed up to the point that my left leg is pretty weak. I do think it is getting better daily though. Anyway, i canāt perform convention deads right now, so I stayed light and worked my Sumo technique while trying some rehab stuff for my back in this giant set.
10 Rounds
3 Sumo deadlifts @ 455lbs (back pain was there, especially in the bottom, but much better than conventional)
10 Reverse Hypers @ 200lbs
10 Glute Ham Raises
4 Keg Tosses over a 15 Foot Bar
EVENTS
Just kept working more keg tosses for speed. Did a lot of them. They didnāt hurt my back at all and are a ton of fun to do.
A special thanks to all of you who headed over to my site to check out the strict press article! I really do appreciate it!
Awesome article, gonna try the cues out next time.
Have you ever experienced adductor pain when squatting? I find when I squat, sharp pain from the adductor arises when I reach the bottom of the whole and complete the concentric portion of the lift. It inhibits me from exploding out of the whole, which in turn doesnāt allow me to go heavy. Wondering if you had any advice or know what corrective exercises to correct this issue. Thanks man!
Alpha dude! Thanks for the OHP article dude grea food for thought, butā¦could I make a request of a Push press and Stone article? 
Nice article! Some great cues I didnāt know in there.
Sorry to hear about your back, hope it gets better soon.
Surgury went fineā¦kinda. A hell lot of miscommunication in the hospital. And the nerve block didnāt quite work, and I refused narcosis, so it was a ride!
Not wanting to get too upclose, please ignore me if I do, but I saw you studied at Carroll in the picture of the paper on neversate. What did you study?
[quote]Panopticum wrote:
Nice article! Some great cues I didnāt know in there.
Sorry to hear about your back, hope it gets better soon.
Surgury went fineā¦kinda. A hell lot of miscommunication in the hospital. And the nerve block didnāt quite work, and I refused narcosis, so it was a ride!
Not wanting to get too upclose, please ignore me if I do, but I saw you studied at Carroll in the picture of the paper on neversate. What did you study?
[/quote]
Pretty sure Carroll is a high school Pano.
Just read your OHP article. Lots of points, some of which I do, and several of which I donāt. Itāll take some time to work through those, but thank you for getting them out there.
I made a couple changes recently to how I grip the bar, to keep it a bit better over my forearm and keep from bending my wrists back as much. If you take your hands forward, then rotate your thumbs down about 30 degrees, then grip the bar like that. The bar then rests at the base of my palm.
Anyway, after doing that, it kind of changes the bar path, so Iām still trying to work out a grip width that works through the full ROM. Too narrow, and Iām weaker toward lockout; too wide, and Iām weaker off the chest. (Or maybe the other way around.)
Other than gripping the bar tightly, how do you approach the grip width and the grip itself? If youāve ever really thought about it.
Cool article man, and donāt stop killing it in here!
Oops forgot to comment about the strict press with log in my other reply. I think strict log pressing is an amazing asset for overall overhead improvement just because itās so static and hammers the living HELL out of your triceps. I keep fucking forgetting to do the bamboo bar thing with the log, but I will soon as I can.
Anyway, Iād join you in the prospect for a 300 strict overhead, but Iām so unenthusiastic about my press on a bar that getting any better at it means nothing to me. I think youāll benefit from it more than me though so it all works out.