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Training Training Logs
41

Military-Pullups, this is probably last time I’m going to do this workout for awhile, because i’m moving things around. i love this split Torso / apendage–4 days a week, it’s the split we put all the kids on, and it works real well at geting guys big, and strong.

my main focus with the kids is a 1000lb total, and a balanced build, before they leave for collage, and it works for that, but I think I’ve out grown it, so we’ll see. I hate changing programs I’ll stay on the same program for 5yrs if I can. i don’t believe in changing exercises around alot, you invite injuries.

For me once you know what works it’s a matter of adjusting sets-reps-days of the week-order of exercises. I just believe once you’ve found the 10-15 exercise that fit you, and feel right, you spend the rest of your life getting stronger at them.

This whole getting bigger, and stronger thing is simple, I see people screw it up by over complicaiting it, and t5hats because they’re looking for an easier way, so pick a handfull of exercises, put your head down, and get to work. Muscle isn’t built in weeks, and months----it takes years, and decades.

"Life is hard, so is building muscle— Those who accept this, and put the work in sucseed—Those who don’t accept this, spend they’re lives looking for an easier way, using excuses, and acusations to make them selves feel better !

42

Military’s are still being started from the bottom, same as squats, because of my set up, any way it kicks the shit out of my top set, got to find somthing different, or finish my racks!
Military----Pullups
95x10----mex6
125x5----mex6
135x5----mex6
165x5----mex6
145x5----mex6
145x5----mex6
145x5----mex6

70degree DB incline–rear latterals ( latterals first-fast pace)
65x10-------------------10x30
65x10--------------------20x20
65x10-------------------30x15
65x10---------------------20x20
65x10---------------------10x 33reps of hell

one set of 50 reps–front plate raise with 25lb plate

Love this workout going to miss it. i recently brought home 3 sets of DBs from my gym, they were loose so I had to replace them, so i’m going to start using them, I have 30s—65s—90s nice Dbs, rubber coated, but there’s a big jump. Today I think the 90s would have been to heavy for high rep shoulder presses, but the 65s were a little light, so I did slow full reps, with a pause, and by the last two sets i was struggeling to get the last two reps.

Anyway onward, and upward. I’ve only doing 2 workouts this week, and I’m going to start new split on Sun with squats, and deads. I’ve just completed 3 cycles of 531 (my version) with no deloads (because the weights are so light, and I rest all day) So I’m taking it easy this week, and I’ll kick off new split slow, and easy. latter

43

Time for a rant, I’ve been thinking about this all week, since I met this hot young women at a meeting. We ended up outside shooting the shit afterwards, she’d heard me talk, so out side she asks me if I was single. This suprised me, because she was half my age, and beautiful. I said no I was married, but what would you want with a big old battle ship like me.

This is what she told me in front of a handfull of girls, and guys her own age. I want a man, not someone to discuss feelings with, not someone who spends more time in front of the bathroom mirror than me, not someone that gets thier hair streaked, and is worried about how I’m feeling every second of the day. w

hat ever happened to men with callasus on their hands, that don’t want to talk, that want to throw me down on the bed, and take care of buisness, than get up in the morning, and go to work real work,
I kind of laughed at this, but the girl next to her says, amen, they don’t make men like that any more.This is a true story, and it got me to thinking about weight lifting as well. I got kids in my gym, they can’t bench 2 plates, but I see them hooking up a reverse band set up to bench with.

Guys asking me for a GHR, if my gym had a GHR they’d be able to deadlift 500lbs, instead of 185. It’s the same when I make a program for these kids, and they say this won’t work it’s to simple. On the internet, and this site, I here guys talking about not being able to lift because they don’t have the right Bar, they can’t deadlift with a bar built for OLy lifting ( get the f**k out of here) Twice in the last week I’ve seen this, the guy who benches 600+ here, someone asks him “how do you manages to bench with that cheap bar, I can’t use a cheap bar like that it dosen’t spin right”

On another form, a guy posted vid of him deadlifting 500x7 no belt or wraps, same question " I can’t believe you can dead with such a stiff bar"
Here’s the thing I bet niether of these guys gave the bar they were using a thought, they were to busy getting strong. I never get one complaint in my gym from the 6-7 really strong guys I have as members. I’m constantly getting complaints from 150lb leg waxer’s telling me how they can’t get strong at my gym because ; not the right bars, no specialty bars, no GHR, and on, and on. Same guys worrying about how to mix thier 450$ a month worth of sups with thier soy laite.

Here’s the thing it ocurred to me that these are the same guys. The ones these young girls are complaining about, are the same guys bitching to me that it’s my fault they can’t get strong, and bitching on the internet about how these certain guy get so strong without the right equip, or sups.
Thats the point, they got strong because they didn’t sweat the small stuff, just focused on putting weight on whatever bar they had.
Thats the point, they got big because they didn’t sweat witch sups they had to micro manage every 15 mins, they just ate lots of whole food.
Thats the point, they didnt worry about waxing their brows, or streaking they’re hair, they were to busy getting laid because they were confident in the fact that they were men. latter

44

Are there any coaches out there just teaching proper form on the big lifts, or is everyone just going straight to bands, and chains. It’s almost impossible to get these kids to apply them selves to the main lifts for a couple years because they want to start screwing around with all this nonsense, i feel is detremental to strength, atleast at first, bands especially screw with form.

to me it’s a straight forward progression from A to B-- from no strength to double body weight on the squat, and dead. For a 170 lb kid to be pulling, squating-- 340lb ( double body weight) is a direct line, that for a 16-20yr old should take less than 2 years, just working on the basics, than mabey we can start looking for weakness, and working on speed as a seperate component. It’s a pet peave, and I think it’s keeping alot of guys weak with shitty form.

45

Sorry I,ve been on a bit of a rampage lately, jus kids, anyone that works with this generation 15-24 and loves it, my hats off to you. i try so hard to get things in there heads, and they want to argue over every little thing. My recent rants had nothing to do with this site, it just seemed that way, it’s hard to train these kids on the basics, when they have access to the internet.

I had an all out yelling arguement with a 18yr old over his dead lift, he’s stuck at 275 and he’s telling me it’s because I don’t have a proper platform set up for bands, he needs more speed comming out of the hole, thats why his deads stuck. Here’s the problem, and I here it’s happening to Dr’s to, the internet makes them an expert, they’ve already figured out the problem, and diagnosed it. With every kid that does this, the answer to they’re problem is always somthing I don’t have in my gym. Anyway kind of let it take over my log and I apoligize.
“” It’s one of those if you knew what I know, than you’d know what I mean.“”

I’m off to do my Squat Dead workout for the first time, I’d planned on Sun. but we have a bunch of people comming over tonight, and there is no way i’ll manage to pull off a workout with everyone here in the morning. Plus right now 9am my wife’s at work, and my Daughter’s at grandmas house, so I’m going to go ghrab workout while I can. Latter

46

Squat-Dead workout in the book-- 3 chicken breasts in the pot, so i got a couple minutes.

Went real well, loven training right now, the weights aren’t world class, but they’re going up every week- love it. I was worried my work capacity wouldn’t be up to putting putting big lifts togeather, so I took it easy on first 2, but all was well, and I added 15lbs to last weeks deads with no noticable differance in effort. Awesome Hopefully this will be the last workout where I have to start my squats from the bottom, new racks should be done on Mon. Starting squats from bottom is killer, the straps are set so the bar hangs about 2inches below paralle, and the first rep is murder.

Cleans
135x5
145x5
165x3x5
squats 135x10
225x5
275x5
315x3x5
Deads
225x5
315x5
330x3x5 awesome, same sets and reps as last week + 15lbs awesome

I’ve trained alot of kids over the years, and I know what to expect as far as progression, but for me comming back itt’s hard from week to week to guess, I was going for tripples this week, but 5 came easy, so I went with it. I almost jumped to 365, but I’ll wait. When the weights are going up life is good. My sups are cooking on the stove gotta go. Latter

47

Love your rants btw, we have a pretty similar philisophy on training.

48

Waittz, glad to have you aboard, the rants are soul clensing should try it, anyway one more kick at the strength can. It’s full circle, after a life time of expieance, end up back where I started–building base strength on basic lifts, imagine where I’d be if I never left that path early on, such is life. latter

49

In I love your simple but effective workouts …do your high school players follow the same template as you?

50

chobbs; yeah I originaly created this split for young athletes (hockey players), and have been using what I call Torso / Apendage split for what seems like forever. I can’t imagine other coaches not comming to same conclusions. If your training team athlete’s, atleast at this age your not there for every workout. I design a program, and catch workouts with individuals when possible, and this split solves alot of problems.
By putting push, and pull togeather Bench–Row, I know there getting as much back as chest, in fact twice as much bench x 5–Row x 10, than finish with latterals, same with military–chins. Then by putting curls supersetted with squats, and deads I can be assured these days aren’t being skipped :slight_smile: no kids are missing arm days, so I know they’re doing squats, and deads when I’m not around. I did only start mixing my ideas with 531 when it came out 4-5 years ago, and it works well. When I decided to do this come back, I put myself on the same program, it’s the first time I’ve followed it exactly, and now after 4mths, I’m having to tweak it slightly for my needs. The kids I’ve trained seldom get much past 1000lb total, and if they do, they don’t have 40yr old backs. People that say they loose to much strength on the bench when they do rows in between, have never tried it, because the reverse is true. Every one I’ve trained like this can bench more when they have a pump in they’re backs. I’ll talk more on this down the road, what I like for the kids, there’s things I do (not that I’m an expert) that I’m suprised more coaches don’t do (heavy step ups) Unless they do, and just keewp it to them selves. Anyway thanks for jumping in. Latter

51

I do the exact same thing with myself with the squats and curls lmao

52

Sun-noonish decided to do bench workout, big breakfast, and nobodys home

Bench-----face pull (slid a 4ftx 3" pipe through TRX handles, and with a wide grip pulled to my face,forearm hell)
135x10-----mex15
225x5------mex15
275x3-------mex15
300x3--------mex15-bench felt good, only wanted one, got 3, so I stayed in the pocket for couple more sets
285x3--------mex20
275x5-------mex20
250x9--------mex25 forearms and rear delts were screaming

DB incline 45’-------side latterals ( super fast pace between supersets)
65sx10---------10sx30
90sx10---------20sx20
90sx9------------30sx15
90sx8-----------20sx20 shoulders are screaming
65sx11----------10sx30 lots of swinging, and agony here

found these 4ft pipes awhile back, one is 3" round, and one is 21/2" round, they’re part of a jack post for basement suport, got the idea today to slide 3" one through TRX handles and use for body weight face pulls I do, awesome forearms were pumped, and it also worked rear delts a little different for what ever reason. Latter.

Remember ; Everyone talks to themselves, but not everyone tells themselves good things :slight_smile:

53

Chobbs, it’s always seemed like a good idea, especialy for guys that don’t enjoy leg day. The other thing is it just feels natural, for me on heavy squats, it can somtimes take up to 5 min of rest to be ready for next set, so why not pick up a set of DBs and do some curls while you wait. I like supersets on all my exercises as well, wise use of time, my time is valuable, and I like to pack the work in. You can see the way I do it, is to first superset in an exercise, that won’t effect my strength on the main move, than half way through the workout switch to an exercise that targets my weak link, and superset that in, forcing my body to adapt. I have really domionate chest, and tris, so supersetting in different latterals with my presses, makes my shoulders get with the program. I’ve also used leg ext. / curls with squats, and deads to target weak quads, and hams with some of my kids over the years. Latter

54

AH I just had a rant on a tricept stregth thread, because some idiot said your arm is ment to go 90 degrees behind the body under load when doing dips, what is wrong with people, why give this advice on a beginers thread, guys been a member since 05, imagine how many people he’s ruined, shit like this drives me up a wall, I’d throw a guy right out the front door of my gym, if I saw them giving that advice to a member. Latter

55

Here’s whats been bothering me all week about moving my workout around, I moved squat, and deads to the same day because my low back was getting tired from two seperate sessions, and that workout was great. What to do on my other leg day now, for sure BB stepups love them, and will go on about that at a latter date, but the way I squat now since my knee injury is to sit wat back when I squat, taking pressure off my knee, this puts the stress of the squat on my low back, butt, and hams.

I’m concerned that somewhere down the line my quads are going to fall behing, and hurt my squat numbers, so what to do for my quads at home that won’t stress my low back to much. Today I’m going to try front squats as my main movement, never done a front squat in my life so we’ll see how that plays out. I’ll then follow up front squats with medium step-ups mabey 14inch, to keep pressure on my quads, I’m going to try this workout this afternoon, and see. latter

56

I think front squats may put stress on your lower back especially when never doing them before. As I have moved up in weight I tend to lean forward and therefore stressing my lowerback, because of bad form. I believe front squats should be done as upright as possible so I would refrain from using heavy weight.

I would suggest belt squats…something I am going to program in my training to bring up quad size and strength which is definitely lacking for me.

57

Your strength is returning!

58

thanks matty, and csulli, i just finished workout, #1 can’t do BB step-ups, smashed a light bulb, and #2 even though I stayed light my back got tired quick with front squats. todays workout was sort of an expiement, seeing what would nuke my quads, and give my low back a day off. front squats didn’t do the trick, but I dug out my old trap bar, haven’t use it for a long time.

This fit the bill perfectly, I could keep my feet togeather, and really focus on quads, my low back didn’t seem effected at all, so it’s in. I worked up heavy today just to see where to set my training weights, no back strain. I also tried some standing lunges at the end of my workout they seemed good, so next week I think I’ll try trap bar as main move, and lunges as second move.

I like 4 movments a workout, my main lift, a secondary lift ( somtimes same as first just higher reps) and two isolation moves supersetted in with other two moves. This is my methodoligy if you will, I like it, it works period. The exercise choice on this day will probably be a work in progress for a couple weeks, I might try to rig up some sort of belt squat at home out of my iron working harness, I’ll keep you posted.

By the way finaly finished welding up my hanging squat racks, I’ll try to post some pics, it looks like a mono lift in my garage, big metal hooks hanging from the rafters.

I apreciate input, especialy from the likes of you two, right now both are ahead of me in this game we play at, and thanks csulli, but i’m still not real happy with dead, and squat numbers, it’s f&*king tempting to throw some tren in the mix, but it wouldn’t prove my point, that any average Joe can produce an elite total raw, and natural, in under two years.

With consistant effort on a basic program, I’ve been preaching this to my kids for years, and now I’m going to guinie pig ny self to prove it. I’ve always believed that people’s desire for instant gradification, is the reason they don’t acomplish weight lifting goals. they either start jumping around, searching for perfect program, try ridiculous shit, and loose focus, or give in, and turn to gear.

I’ve been telling my kids for years, that if you just stick to a basic program, don’t jump around, just put the work in week, after week, you can acomplish elite totals in two or three years. I think everyone goes to bands, chains, speed work, and fancy exercises to soon, and this slows progress.

Anyway enough preaching, it’s time to put up or shut up. It’s been almost two years since I did any gear, or lifted anything heavy, I’ve become an average Joe, so this is perfect way to prove my theorys haha, we shall see. 400, 500, and 600 being my aprox goals, in my garage with basic barbells, and a bench. lol it’s only been 4mths, and I’m already thinking about gear. I forgot how much work this was. Stay tuned. latter

59

Woke up this morning with sore quads, all along the bottom, and up both sides. In four months since I started back training this is the first time I’ve had sore quads, even the very first workouts didn’t make my quads sore, just had butt, and hamstring DOMs for days. This is making me rethink front squats, followed by trap bar. The thing is that my lower back isn’t sore at all today, it did get pumped during the front squats, but I don’t think it took any real damage, and the core work from front squats is probably a good idea.

We shall see, it’s always hard for me to alter my program, I like to stick to the basics, and i have a hard time building a day that doesn’t have a main lift in it, atleast with front squats I can program 531, and follow up with some high rep trap bar work, might give that workout one more shot. To me it’s worth tinkering, because once I lock in the day for good, it’ will be part of my program for years to come, I don’t like change in the weight room—find what works, and stick with it !

yesterday I said I forgot how hard this was, it’s not that the workouts are hard. It’s just hard for me fighting with weights that I’ve mastered before, and it’s hard not throwing juice in the mix, because I know what compounds work for me, and how much faster my gains would come. The weights are going up by 10-15lbs a week, and if this was my first time gaining this strength it would be exciting, but toughing out a deadlift workout with 5x5 at 330lb is tough, there was a time in my life I remember rowing this weight. Anyway 500lb dead by Christmass, thats the goal naturaly.

One last thing to who ever is out there, I’ve never lifted with a belt before, never needed one, but I’m thinking it might help this time around. I’ve never been against belts, it’s just if you can move big weights without one why bother, but my low back seems to be holding me back this time, half way through my workout it’s tight, and needs days to recouperate. Thoughts ? wheater it’s a good idea, and what to look for Thanks Latter

60

Here’s what you need to know…
? Don’t change exercises just for the sake of change. Choose exercises that you can progress for at least 3 months.

? Lifts need to be repeated for technique to improve and for the body to adapt. If a lift or muscle group is worth including, it should be included at least twice per week.

? Train the big lifts explosively and for lower reps to build power and strength. Train the isolation lifts slower and for higher reps to build muscle.

? Write out your training program and record every set with weights and reps. If you don’t, you’re wasting your time.

These are the bullits from todays article, love it!