Hedlesky's How to Get Fat and Strong

Training Training Logs
801

Friday- AM- Did some conditioning, I forgot what already.

PM- Power Cleans up to an easy 325 for 1
Floor Press- 235x20x3, worked up to 365x5 w/ long pause

Tabata DL- 315lbs, 57 total reps… pissed I didn’t beat my old number but oh well. This is terrible.

Sunday-3-25-12- Deloadin’

SSB Squats- 75lbsx100
Draggin’- 6 plates x 100 foot trips x 10 reps<~~~ lots of rest between each pull. Focusing on speed, keeping my knees locked and driving through my heels to hammer my hamstrings, glutes, and all the ext. rotators.

SSB UB GMs- 165x4x25
Standing Abs- Strongx50
Lying SL single leg hip ext- Avg Band x 100 each leg

Done. Going to stretch a lot later on… speaking of stretching, that recent article on here really pissed me off.

802

[quote]StormTheBeach wrote:
Friday- AM- Did some conditioning, I forgot what already.

PM- Power Cleans up to an easy 325 for 1
Floor Press- 235x20x3, worked up to 365x5 w/ long pause

Tabata DL- 315lbs, 57 total reps… pissed I didn’t beat my old number but oh well. This is terrible.

Sunday-3-25-12- Deloadin’

SSB Squats- 75lbsx100
Draggin’- 6 plates x 100 foot trips x 10 reps<~~~ lots of rest between each pull. Focusing on speed, keeping my knees locked and driving through my heels to hammer my hamstrings, glutes, and all the ext. rotators.

SSB UB GMs- 165x4x25
Standing Abs- Strongx50
Lying SL single leg hip ext- Avg Band x 100 each leg

Done. Going to stretch a lot later on… speaking of stretching, that recent article on here really pissed me off.[/quote]

I honestly thought of you with all the mobility work you do when I read that article. I haven’t taken the time to read through any of the sources he listed, but you as well as anyone who’s in or reads healthcare field studies knows that most research designs are shit. I sincerely doubt most of them are randomized controlled trials, or anything remotely approaching the top A level or research.

I’d like to know what you think though. I have my own opinions for my practice, but I value yours as well.

And strong work as always dude.

803

[quote]wiggles wrote:

[quote]StormTheBeach wrote:
Friday- AM- Did some conditioning, I forgot what already.

PM- Power Cleans up to an easy 325 for 1
Floor Press- 235x20x3, worked up to 365x5 w/ long pause

Tabata DL- 315lbs, 57 total reps… pissed I didn’t beat my old number but oh well. This is terrible.

Sunday-3-25-12- Deloadin’

SSB Squats- 75lbsx100
Draggin’- 6 plates x 100 foot trips x 10 reps<~~~ lots of rest between each pull. Focusing on speed, keeping my knees locked and driving through my heels to hammer my hamstrings, glutes, and all the ext. rotators.

SSB UB GMs- 165x4x25
Standing Abs- Strongx50
Lying SL single leg hip ext- Avg Band x 100 each leg

Done. Going to stretch a lot later on… speaking of stretching, that recent article on here really pissed me off.[/quote]

I honestly thought of you with all the mobility work you do when I read that article. I haven’t taken the time to read through any of the sources he listed, but you as well as anyone who’s in or reads healthcare field studies knows that most research designs are shit. I sincerely doubt most of them are randomized controlled trials, or anything remotely approaching the top A level or research.

I’d like to know what you think though. I have my own opinions for my practice, but I value yours as well.

And strong work as always dude.[/quote]

Here is how I look at it:

No one is NOT strong because they stretch too much. I have been slacking on my mobility work lately and I feel like shit because of it. It goes along the same lines as dietary advice like “stay away from corn and carrots because they are high glycemic.” Who in the fuck is obese because they ate too many fucking carrots?

Stuff like this sounds good on paper and sound good to people who like to hear them selves talk. There is plenty of research to back it up… there is also research out there that says squatting is not a hip extension or that whole grains are good for your health.

All of these asshole’s looking for their “I’m different” fitness moment make stuff like this confusing on purpose so that you will buy their $100 e-book or come to their “Super Secret Training Secret Seminar Certification.”

Here is my article submission:

“How To Do Everything Right”
by: Mike Hedlesky

Chapter 1:

Work really fucking hard, forever.

The End.

804

Yeah. The stretching thing kind of irked me as well and I can’t wait til I have some high school kid as a patient telling me that he doesn’t need to stretch due to some internet article. There is way too much variance between individual to give blanket recommendations for stretching.

I know you and I need to stretch and stretch a lot to not feel like crap and be able to get in the correct position required for squatting, deadlifting, etc. My brother would be fine never stretching a day in his lift and will have no problems. That is not all “neural inhibition”.

805

[quote]StormTheBeach wrote:

Here is my article submission:

“How To Do Everything Right”
by: Mike Hedlesky

Chapter 1:

Work really fucking hard, forever.

The End.[/quote]

Please submit this to elite. Also, this should be your next blog on deathless.

806

[quote]ajweins wrote:
Yeah. The stretching thing kind of irked me as well and I can’t wait til I have some high school kid as a patient telling me that he doesn’t need to stretch due to some internet article. There is way too much variance between individual to give blanket recommendations for stretching.

I know you and I need to stretch and stretch a lot to not feel like crap and be able to get in the correct position required for squatting, deadlifting, etc. My brother would be fine never stretching a day in his lift and will have no problems. That is not all “neural inhibition”.[/quote]

Exactly. I know for me, my left leg is a lot longer than my right. I wear a heel lift to try to correct it. Even with it, my QL over my right hip, my right hamstring/quad, and everything in my left shoulder girdle is always tight… going along with the reasoning of that article, doing more of the shit (squatting, deadlifting, etc.) that is causing me more problems is going to make that stuff magically better eventually? No fucking way.

I seriously can’t read a lot of this stuff anymore. This researched based broscience thats based around picking and choosing what research most backs up your own ideas then completely neglects anything that says otherwise.

I get the Journal of Strength and Conditioning Research every month. One of the first articles this month was a study that suggested that static stretching increased muscualr strength independant of resistance training. Where the fuck was that study in his article? No where. Because it wouldn’t help market his “I’m different and clever” fitness program.

807

Enjoyed your anti anti-stretching rant. As someone with 2 major knee injuries, 1 knee surgery, a bum shoulder and a host of other gnarley shit I can say with 100% accuracy that stretching works and when I slack, I have a hard time getting out of bed let alone training. That article was retarded.

808

[quote]StormTheBeach wrote:

[quote]ajweins wrote:
Yeah. The stretching thing kind of irked me as well and I can’t wait til I have some high school kid as a patient telling me that he doesn’t need to stretch due to some internet article. There is way too much variance between individual to give blanket recommendations for stretching.

I know you and I need to stretch and stretch a lot to not feel like crap and be able to get in the correct position required for squatting, deadlifting, etc. My brother would be fine never stretching a day in his lift and will have no problems. That is not all “neural inhibition”.[/quote]

Exactly. I know for me, my left leg is a lot longer than my right. I wear a heel lift to try to correct it. Even with it, my QL over my right hip, my right hamstring/quad, and everything in my left shoulder girdle is always tight… going along with the reasoning of that article, doing more of the shit (squatting, deadlifting, etc.) that is causing me more problems is going to make that stuff magically better eventually? No fucking way.

I seriously can’t read a lot of this stuff anymore. This researched based broscience thats based around picking and choosing what research most backs up your own ideas then completely neglects anything that says otherwise.

I get the Journal of Strength and Conditioning Research every month. One of the first articles this month was a study that suggested that static stretching increased muscualr strength independant of resistance training. Where the fuck was that study in his article? No where. Because it wouldn’t help market his “I’m different and clever” fitness program.[/quote]
Agreed, I cannot read a lot of the stuff on here anymore either. Most of the time it ends up being a bunch of nonsense. Your blog on the other hand is awesome, MOAR articles!! Lol.

809

Been a while but here is a new Death to Fitness post:

810

Tuesday-AM-Deload-3-27-12

Did a bunch of speed bench sets with 225 and a reverse light band

DB Bench- 100lbs x 35, 23, 18= 74 total

A billion Throat Presses with 65lbs

Bent Over Rows-135x4x25

PM- 500 challenge in 17:24

811

i love reading your articles man. highly educational and entertaining.

and you saying with one leg being longer than the other do you believe that has created strength/muscular imbalances?

812

[quote]jacob-1310 wrote:
i love reading your articles man. highly educational and entertaining.

and you saying with one leg being longer than the other do you believe that has created strength/muscular imbalances? [/quote]

Thanks for reading, buddy.

YES! Absolutely. The only way I can keep everything in check is to stretch constantly. When I slack, I am crippled. I also started seeing a chiro about some issues I have in my hip with the facets on my spine catching. All of this shit really pissed me off because if I were symmetrical, getting stronger would be a lot easier. haha.

813

Deloading update:

Deloading is stupid. I am pulling an active duty F-18 on Saturday for the wounded warrior project. After that, I have 12 weeks to gear up and wreck shit. I usually don’t plan this stuff out too far in advance but I would love to get a 2100lb total at nationals… this will probably entail aquiring equipment that is not 5 years old (like all the shit I have now).

Oh well. More after the JET PULL.

814

[quote]StormTheBeach wrote:
Deloading update:

Deloading is stupid. I am pulling an active duty F-18 on Saturday for the wounded warrior project. After that, I have 12 weeks to gear up and wreck shit. I usually don’t plan this stuff out too far in advance but I would love to get a 2100lb total at nationals… this will probably entail aquiring equipment that is not 5 years old (like all the shit I have now).

Oh well. More after the JET PULL.[/quote]
Awesome you’re doing the wounded warrior jet pull. Really excited to follow along for the 12 week road to nationals. Would you be able to post an outline of how your training will be set up?

815

Dude. FREAKING JET FULL. I hope there’s video, because that’s awesome.

I hesitate to try to give you any advice since you have a lot more experience than I do, but are you sure that your leg length discrepancy is actually orthopaedic? I only ask because my training partner had the same issue and it turned out to be due to pelvic rotation rather than an actual defect.

816

[quote]StormTheBeach wrote:

[quote]jacob-1310 wrote:
i love reading your articles man. highly educational and entertaining.

and you saying with one leg being longer than the other do you believe that has created strength/muscular imbalances? [/quote]

Thanks for reading, buddy.

YES! Absolutely. The only way I can keep everything in check is to stretch constantly. When I slack, I am crippled. I also started seeing a chiro about some issues I have in my hip with the facets on my spine catching. All of this shit really pissed me off because if I were symmetrical, getting stronger would be a lot easier. haha.[/quote]

I feel your pain, my bone structure is fucked from being a keyboard warrior for years and years and years. Have you found any ways to try and correct the strength/muscular imbalance (not mobility stretching etc) like doing 1 legged stuff or whatever?

817

[quote]tom8658 wrote:
Dude. FREAKING JET FULL. I hope there’s video, because that’s awesome.

I hesitate to try to give you any advice since you have a lot more experience than I do, but are you sure that your leg length discrepancy is actually orthopaedic? I only ask because my training partner had the same issue and it turned out to be due to pelvic rotation rather than an actual defect.[/quote]

Yep. I’m positive. I had the ‘whatever-its-called’ bone scan that showed an inch an a half difference in leg length. Thanks for the input though.

818

[quote]jacob-1310 wrote:

[quote]StormTheBeach wrote:

[quote]jacob-1310 wrote:
i love reading your articles man. highly educational and entertaining.

and you saying with one leg being longer than the other do you believe that has created strength/muscular imbalances? [/quote]

Thanks for reading, buddy.

YES! Absolutely. The only way I can keep everything in check is to stretch constantly. When I slack, I am crippled. I also started seeing a chiro about some issues I have in my hip with the facets on my spine catching. All of this shit really pissed me off because if I were symmetrical, getting stronger would be a lot easier. haha.[/quote]

I feel your pain, my bone structure is fucked from being a keyboard warrior for years and years and years. Have you found any ways to try and correct the strength/muscular imbalance (not mobility stretching etc) like doing 1 legged stuff or whatever? [/quote]

Not really. One legged SLDL’s seem to help somewhat. The chiro seems to help the most.

819

[quote]pbclax1 wrote:

[quote]StormTheBeach wrote:
Deloading update:

Deloading is stupid. I am pulling an active duty F-18 on Saturday for the wounded warrior project. After that, I have 12 weeks to gear up and wreck shit. I usually don’t plan this stuff out too far in advance but I would love to get a 2100lb total at nationals… this will probably entail aquiring equipment that is not 5 years old (like all the shit I have now).

Oh well. More after the JET PULL.[/quote]
Awesome you’re doing the wounded warrior jet pull. Really excited to follow along for the 12 week road to nationals. Would you be able to post an outline of how your training will be set up?[/quote]

I am going to plan it as I go. I havent used the gear in a while so I have no idea where my weaknesses are going to be.

That being said, my next three weeks are going to look like this:

DE Lower: Squats- Suit Bottoms, Low Box, SSB- 50% bar weight, increase band and chain every week 10-12x1
DL’s- Quaded Monster Minis- 50%- 10x1- throw more chain on each week

DE Upper- 50% bar weight, change bars and bands every week- 12x3

ME Lower- Triples in suit bottoms and knee wraps for squats, triples for all pulls

ME Upper- Triple in the shirt off 2 & 3 boards, find a raw close grip triple

Conditioning & extra workouts- Draggin a sled 3x week, 500 hamstring curls/week, 500 tricep ext/ week, 500 face pulls/ week, some kind of barbell interval training 2-3x week

Thats about all I got right now.

820

I also have a problem with one leg being slightly longer than the other, so far no major issues really but I wonder if it causes my back to not be 100% sometimes. Tried putting something in the shoe of my shorter leg a few times but then it always feels awkward when I’m not wearing shoes.

Unrelated to that, what is your opinion on today’s article Nonlinear periodization? Whenever I read articles like that my first thoughts are is anyone actually doing a routine similar to this.