hahaahaha thanks dude. By the way thank you so much for the time you take putting articles in your blog I don’t think there has been one I haven’t found thought provoking, informative or entertaining! I always look forward to the next one!
Hey thanks man. I appreciate you reading what I write. That blog has been an awesome experience for me to get my thoughts out, and I’ve learned a lot from the writing and hearing what others have to say. If you ever want me to tackle a specific topic, drop me a line.
Seated axle press
5xAxle
5x75
5x115
5x155
5x175
5x195
15x155 (rest pause: 10-3-2)
Notes: Had to rack the set of 195 at the 4th rep. Being ill has sapped my strength endurance a touch, and I was getting really light headed. After this cycle, I’m going back 2-3 (I forget if it’s 5 forward 2 back or 5 forward 3 back) and focusing more on rep PRs. Been pleased with the building the monolith template, and now I got a new way forward.
Dips (forward lean)
75-25
45-20-15-10-10
Notes: Honestly shocked I got it knocked out so quick with how terrible I was feeling.
Axle curls
1x50
Band pushdowns
1x50
Band pull aparts
1x50
T-bar rows
15x90
15x95
15x100
15x105
15x110
15x115
15x120
15x125
15x130
15x135
15x140
15x145
15x150
DROPSET
10x155
10x145
10x135
10x125
10x115
Notes: Sets in between sets of everything else, and then a big dropset at the end. I REALLY liked how this turned out. Added 5lbs each time, and toward the end my back was really screaming. Gonna keep this approach in mind.
General notes: Woke up at 192.0. Pretty light post cheat meal, will most likely look to push calories for a bit.
Had some more vivid dreams last night. I imagine taking cold and sinus before bed has something to do with it. Dreamed I was a giant, but that I was fighting something colossal in stature that dwarfed even me. I couldn’t strike any vulnerable points, since I was too low to the ground, so I baited it into picking me up to eat me, and then slammed a giant stone into it’s throat multiple times. Probably a couple of ways to interpret that one.
Well, I guess I’ve finally something I’d like you to cover, maybe now maybe in the future, no rush. I’ve browsed through your blog enough(I think) to know that you see no point in taking steroids(which is breaking the law), especially so since its a hobby. Now that being said, it’s still something I’m rather on the fence on. Maybe it’s peer pressure or such but it’s really annoying to see people(of the same age) who out perform me solely due to having a (sometime ridiculous) drug stack. Sure, I’ll have to outweigh the pros and cons and see if its a risk I’m willing to take but ever since(almost a full year back) I watched your “There Will Be No Survivors” rant, I’ve had the mentality of nothing actually matters. In the long run, we all end up the same, we all end up dead. And obviously, there’s the whole mentality of champions, people who’re willing to do what it takes no matter the odds. In case you can’t tell, there’s quite a bit on my mind and I can’t exactly express everything in words on here. I would really appreciate it if you shared some of your experiences and thoughts/views about the topic. I know I’m not giving you much to work with but oh wells. If all else fail an article along the lines of “A Letter To My 18 Year Old Self” wouldn’t be too bad too. Thanks!
Thanks for the idea man, I can definitely work with this. I’ll say on the topic of steroids, the biggest thing keeping me from using them is the legality of it. I have a family to support, and I’m not going to risk jailtime just to get jacked, haha. In truth, had I gone a different route in life and been single, I most likely would be “on”. I can’t advocate for you personally, but I’ll see what I can put down for this.
this would make a good article from you,like i said before your writing style is different and thought provoking
i personally see nothing wrong with steroids
what i dont like is people who use and enter “drug free” events
“benanything wrote”
“I’ve had the mentality of nothing actually matters.”
I have done alot of “stupid S–T” in my time that has caused me health problems ,and sometimes i regret what i have done but in the long run what i have done makes me who i am
read your blog post this morning ,great post
i do alot of reading and watching videos and talking to “normal” people who work out? lift? so in response to the last paragraph part of what i believe the problem is “well known” people who advocate always leave a rep in the tank,
never fail a rep because it teaches “negative neural pathways” or teaches failure
which made me wonder how do you know where failure is if you never fail
or the classic “always perfect form”
Hey man, I was just wondering how much of a carryover you feel there is between getting stronger with Captains of Crush grippers and your static grip strength for things like deadlifts and farmers walks? I’ve been reading a lot about it and quite a few people seem to say that the carryover is minimal but I find that a little hard to believe. What are your thoughts? Thanks again for the CoC recommendation - I’m totally hooked!
EDIT: Also I really enjoyed your latest article - it hit home with me. While I’m very consistent I often lack adequate intensity to make real progress. Good stuff.
Sam: Thanks for the post man. Good to have another vote for that topic. It should be fun to write on. I think you bit about leaving a rep in the tank is absolutely true. There is a huge difference between leaving a rep in the tank when you actually ARE at the absolute max you could possibly do versus leaving a rep in the tank when you haven’t approached that point. I find that most people’s “to failure” is REALLY “leaving a rep in the tank”.
We had a topic in the “Rate my physique” forum recently where I had to educate a lifter on what it even means to train to failure. The concept baffled him, and at the same time he told me that his sessions were always SUPER intense. You can see where the inspiration comes from, haha.
Furo: In general, the simple closing of a gripper doesn’t translate well to holding onto an implement. The gripper is “crushing” strength, while holding on is “supportive” strength. The easiest way I have found to described the difference is such.
Imagine 2 trainees; one can clean 500lbs, and the other can grind out a 7-8 second 1000lb deadlift. We appreciate the fact that both trainees are incredibly strong/powerful, but the cleaner’s strength is quick (like closing a gripper) while the deadlifter’s strength is slow (like holding onto a bar for as long as possible). In order to get better at one or the other, you’d have to train in a way that matches it.
HOWEVER, grippers CAN be used to train supportive strength. The technique I found most useful is to squeeze closed and hold for time. You can do 5 second holds each rep, or one hold for time at the end of your training, or a variety of timed holds. They’re pretty flexible implements if you get creative. I’ve had a lot of success with this approach.
And thanks for reading the blog. Glad you appreciated the article. It was one of those that just struck me at the end of the day on a Friday, and I was happy to get it all down.
Thank you very much. I understand the distinction between crush and supportive grip strength, I was just wondering to what extent you had noticed carryover. That’s a great tip regarding holds - I will certainly start incorporating them! I want to improve my grip for single arm kettlebell swings (as well as in it’s own right) and the holds will be perfect for that.
this is where i think the problem with intensity comes up ,i see people leave “a rep in the tank” when i believe they could have gotten 2 or 3 more with effort ,so when you combine this with perfect form and not failing on a rep you get guys who trained for 7 years and get no results
personally this part doesnt bother me except when people i know are trying to get somewhere and can not wrap their mind around what works
for me i find i get best results on good days leaving nothing left
Furo: Glad I could help. I apologize if I was a little rudimentary with my description on the various types of grips, but I figure too much info is better than too little. And even if closing grippers doesn’t build supportive strength, no shame in having some killer crushing strength. You give handshakes that make people wince, and don’t need as many wrenches to get jobs done, haha.
Sam: 100% spot on. I like to say that everyone is so concerned with overtraining when more people need to worry about UNDERtraining.
Had my 15 week post op visit with the surgeon today. Said I was progressing along very well, no signs of concern. Got cleared to perform some straight forward light jogging, but otherwise stick with the protocol. I think I’m going to include squats with just the bar back into my programming, as I’ve technically been cleared to perform them at PT at this point, but still going to take things slow and easy.
Got miffed at the nurse/tech checking me in, who upon hearing that I was recovering so well exclaimed “Oh, to be young and healthy”. Because it certainly has nothing to do with the fact that I’m busting my ass trying to do everything in my power to recover as fast and as strong as possible; it must just be youth. And genetics. No one wants to believe that hard work gets results.
Woke up at 191.4 this morning. Going to start getting more aggressive with my food intake.
1 Like
following your log
where was the slow and easy??
Regardless of the reason, I’m glad to read you’re recovering well.
I chuckled at your description of the interaction with the nurse. I feel that way often - frustrated when people who won’t take any accountability for their own actions (or inaction) try to take down those who are more accomplished or harder working with some sort of bogus line like that. I’m in good shape because I lift weights, do my yoga and eat well, asshole. Not because I’ve been gifted “youth” and “health” by the fitness fairy godmother.
Sam: Just imagine what I can do with a good leg, haha.
Biker: Much appreciated dude. Glad to have you in my corner.
ActivitiesGuy: It comes with the territory for sure. I had just gotten over being accused of good genetics (the kind that only manifest themselves after training for 15 years), and NOW I gotta deal with being a naturally fast healer too. It’s a wonder I don’t fight crime. I guess the one positive is, if people ask you for advice, you can always just say “it’s all genetics, I can’t help you”.
Read an excellent passage in Nietzsche’s “The Antichrist” while I was waiting for my appointment. Had to share it.
“the strongest, find their happiness where others would find their destruction: in the labyrinth, in hardness against themselves and others, in experiments. Their joy is self-conquest: asceticism becomes in them nature, need, and instinct. Difficult tasks are a privilege to them; to play with burdens that crush others, a recreation.”
Pretty on point at the time.
1 legged SSB box squat 265lbs+chains
1x10+5+5
(7) SSB Box Squat
1x100
Notes: Changing things around to start including my other leg. Just hitting one big top set for the single leg, then hammering the partial ROM box squat. Going to ROM progress before I start adding any weight. I figure it solves every other problem, might as well use it here. Pretty intense, happy to be hitting this again.
Blast strap fallout hold
2:30
Axle deadlifts 60lbs
1x100
Reverse hyper 30lbs
1x100
Neck harness 75lbs
25+12+12 (rest pause)
1 Like
have a question
the general consensus seems to be
if you do a good morning with perfect form you wont get hurt
if you do a squat with perfect form you wont get hurt
but if you let your form on squat slip, and look like a squat good morning you will get hurt?
hopefully my intent of the question is clear
I understand your question. It’s once again one of those “form vs technique” sort’ve issues. If you intend to do a good morning, and you brace your core and stretch your hamstrings and do all those good things, you’ll be fine. If you intend to do a squat, and do all the things required to perform a good squat, it’s fine. However, if you’re not braced during a squat and let your upperback become weak, that can be an issue.
One of the better examples is upperback rounding on the deadlift. A lot of people want to think it’s terrible, but it’s really only bad if your upper back starts out arched and BECOMES rounded DURING the lift. Being in the middle of lifting 600lbs isn’t the time to start changing the position of your back. However, setting up with a rounded back and maintaining that rounded back is totally fine.
To muddle the issue even more: the “squat morning” is an actual lift. The Westside folks would perform it, similar to a Tate press. You would squat the weight down, perform a good morning, and bring it back up. In that case though, all movement was intended and controlled, versus just letting the weight move you.
I suppose the easiest way to think about it is as such; if YOU are moving the weight, you are fine. If the weight is moving YOU, it should be addressed.
thank you for the reply
videos of stone loading and odd object lifting ;where it appears the back and legs operate together to acheive the lift versus a check my squat form video where the torso folds down and looks like a goodmorning squat combined is where my question came from
That is probably the most elegant description I’ve heard in a while.
Sam: For the most part, people are pretty silly with form checks. Everytime someone says not to round your back, I show them a video of someone doing atlas stones and ask them how to do that without rounding, haha.
dagill2: Thanks. I was pretty pleased with how it came out. Another reason I like to write; occasionally I accidentally say something smart.
Axle bench
5xAxle
5x75
5x115
5x165
3x205
5x230
3x260
8x290
15x230
Notes: Felt like a solid day. Not great, but not shabby. Went for a 9th rep on 290, and might’ve got it if I was a little more willing to use some leg drive. I am putting some in, but still don’t want to press super hard.
Dips (upright)
1x35
1x33
1x32
3 way shoulder raise 20lbs
2x18
1x15
NG Chins (various grips)
1x30
1x29
1x28
1x27
1x26
1x25
1x27
1x26
3x25
2x20
1x25
Notes: Just screwing around with the rep numbers. Might’ve missed a set here or there.
General notes: Woke up at 192.8. This workout blew me away. Buying the Ironmind axle tonight as a reward for my progress. Will change my numbers around slightly for warm-ups.