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Canola (Con-ola) Controversy

Guest Post by Marc Adlam

An interesting discussion came up yesterday about canola oil.  Is it good or not?  It gets a stamp of approval from all the official diet authorities, but the underground rumor is that it’s no good for you. A little research reveals that the naysayers may have it, but it is hard to say for sure.  If you want to get the full story, check out “The Great Con-ola” by Sally Fallon and Mary Emig, PhD. It is interesting to learn that the word “canola” is purely a marketing invention.  The word was designed to reflect the idea of “Canadian oil” because it was a Canadian who first learned how to genetically manipulate the rapeseed to reduce its levels of toxic erucic acid. They had originally called it LEAR oil (for Low Erucic Acid Rapeseed oil), but that didn’t have much marketing appeal.  Meanwhile, “canola” evoked images of “can do” and “payola” — both of which evoked positive marketing images.  And thus an industry was born! Again, the jury is still out on canola oil at the end of the day.  However, we tend to agree with Mark Sisson in this post suggesting to avoid canola oil altogether when there are so many better options out there:  olive oil, lard, ghee, butter, coconut oil, walnut oil, avocado oil, macadamia nut oil, etc.

Besides, as he also points out, it seems a bit strange to ingest any food that has to be deodorized before you’ll buy it.  That just doesn’t seem right, does it?

http://www.westonaprice.org/health-topics/the-great-con-ola/

http://www.marksdailyapple.com/dear-mark-canola-oil/#axzz3Eo2x22aY

Andre Galvao BJJ Mobility Drills

 

Here is a cool little clip of Andre Galvao performing some mobility drills for BJJ.

Greyskull Barbell Linear Progression

Strength Villain and the Greyskull Barbell Linear Progression. This program seems to work for pretty much anyone and everyone I have talked to about it. Check it out for yourself and have fun. Below is just a quick overview of the program but you can find the details in the above link. Gotta pay to play.

Monday
Bench/ or Press (A/B) 2x 5, 1 x 5+
Curl 2x 10-15 (bench days)
Squat 2x 5, 1x 5+
Neck Harness

Wednesday
Bench/ or Press 2×5, 1x 5+
Weighted Chins 2 x 6-8 (press days, and only if you can do at least 6-8 BW chins)
Deadlift 1x 5+ (with or without power cleans as warmups)
Neck Harness

Friday
Bench/ or Press (A/B) 2x 5, 1 x 5+
Curl 2x 10-15 (bench days)
Squat 2x 5, 1x 5+
Neck Harness

Bodyweight Chins are done every day.
5 lb jumps on Squat and Deadlift
2.5lb jumps on pressing movements and curls (when rep ranges are satisfied)
When reps on last set fall below 5, take 10% off of bar and begin process over (on that lift only)

Workout Partners: The Good, The Bad, The Ugly

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Working out is one of your favorite things to do and you want to propel your gains to a level you have never reached before. Your first thought is how many supplements and food can I eat to make #gainz; your second thought however is how to properly choose a workout partner that will help you progress, get stronger, and push those heavy weights. There are a lot of positives and also negatives to workout partners, and this is coming from personal experience with both sides of the coin. Below I will present you with not only the pros and cons of workout partners, but also HOW to choose a proper workout partner based on your specific needs. Enjoy!

Pros:

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Spotting – Want a built in spotter for bench that knows your preferences and is always there to help you hit max weights, this is when a training partner is essential. I personally dislike asking people I don’t know for spots, because most of the time, they aren’t very good at it.

Accountability – There are a lot of people out there who wouldn’t set foot in a gym if it wasn’t for a workout partner motivating them to come. If you are the type of person who needs just a little push from others, a workout partner is almost essential.

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Motivation  – There isn’t a person on earth who would say a good workout partner didn’t help them to make any serious gains. When I had a solid workout partner my bench was at around 320#, it hasn’t been at that weight since 2004, when I had my training partner. A good training partner gives you just enough push to hit weights you wouldn’t normally do on your own.

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Form Police – There is only one way to properly coach form and that is to see it from the outside looking in. You could video all of your lifts but even then a second pair of eyes could be beneficial. A good workout partner will keep his or her eyes on your form at all times and give and constructive criticism when necessary.

 Cons:

Consistency – Some people just don’t want to train as much as they say they do. Your success will suffer if you rely on a training partner who will actually only workout with you once or twice a week, if at all. If this is your training partner, ditch him or her, and train on your own or find a new buddy.

Flakiness – My last training partner would schedule days to go with me to the gym and then cancel the night of. I would then reschedule for another day HOPING he would actually commit. Ultimately, he continued to flake so I stopped reaching out and went to the gym alone.

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Slackers – You may have a training partner who shows up to the gym on-time, every time, and meets all your overall criteria in a gym buddy but there’s just one thing you don’t like, they don’t workout. Its one thing to show up to a gym, its another thing to actually get the training volume in you prefer. I see it all over, training buddies more interested in talking than working. If this is your training partner, try to convert them or give them the boot!! Your success cannot ride on the shoulders of a gym slacker.

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Goals – You and your training partner need to have similar goals. If your partner wants to do all cardio and you want to hit weights, its not going to work out. Find someone looking to get big like you because lets face it, you don’t do cardio.

So how does one choose the perfect workout partner, and frankly, how do you find them? Well, if you consider all the above criteria then it seems like it could be a difficult process. The answer is Yes and no. The first workout partner I had was a co-worker who had the exact same goals as I. He was training at a differnet gym so I said “come to my gym” and from there we started an awesome gym relationship. We pushed each other, had competitions for weight gain, weights pushed or pulled, and just had fun while getting much bigger. We would bounce supplement ideas off each other, what worked, what didn’t. He was always on time and showed up for every workout. He was one of the best training partners I have ever had. I have gone through about 3 others since then and only one other, another co-worker, had matched up perfectly (see above push up picture). My last one was flakey, didn’t work as hard, and was inconsistent. He was a bomb and I dropped him and started working out by myself again. So, pick someone with similar goals, is on time, works hard, and pushes you to make gains safely. When you find this person, and where you find this person is up to you, but they are out there but choose wisely. Make them #gainz!

Battle of the Champions 2014

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Really cool vids from the practice of the Battle of the Champions powerlifting comp hosted in Russia. I posted the results below.

Final results of the “Battle of Champions-2014″ Arkhangelsk, Russia
cash prize – $100.000
Benchpres RAW
1 – Kirill Sarychev (Russia) 326kg (719 lb) b/w 179kg (393.8 lb)
2 – Roman Eremashvili (Belarus) 218kg (479,6 lb) b/w 67,4kg (148.3 lb)
3 – Laslo Mezharosh (Hungary) 295kg (649 lb) b/w 132,5kg (291.5 lb)

Deadlift RAW
1 – Andrey Belyaev (Russia), 395kg (869 lb) b/w 89,9kg (197.7 lb)
2 – Konstantin Pozdeev (Russia) 405kg (891 lb) b/w 103kg (226.6 lb)
3 – Sergey Daragan (Russia) 403,5kg (887.7 lb) b/w 119,2kg (262.24 lb)

 

Michael Phelps 12,000+cal Diet Challenge

12,000 calories in one day…psshh!! How about 12,000 calories in less than one hour. This beast of a eater takes on all of those calories in just over 42 minutes…amazing!! Could you do this in one day? Thoughts?
“This is the Michael Phelps Diet Challenge. The challenge is to eat what Michael Phelps claimed to have eaten on his days of training for the Olympics in one sitting.
The Challenge consists of….

BREAKFAST –
  • 5 Egg Omlet
  • 3-Fried Egg & Cheese Sandwiches
  • 3 Chocolate Chip Pancakes
  • 3 French Toast w/ Powdered Sugar
  • Large (4cups) Oatmeal w/ Blueberries
LUNCH –
  • 1+lbs of Pasta w/ Sause
  • 2 Large Ham & Cheese Sandwiches w/ Extra Mayo
DINNER –
  • 1+lbs of Pasta w/ Sause
  • 16″ XL Pepperoni Pizza PLUS
  • Lots (5) Energy Drinks
The whole Diet clocks in at over 12,000 Calories
The Dude can be found here:
https://www.facebook.com/megatoad

Online Coaches (The 4 Golden Rules)

 

Throwback Thursday article regarding the surge in online coaches; this was written by two well known people in the industry, Dave Tate (Elite FTS) and John Meadows. Enjoy!

“With the recent surge in online coaches, I thought I would share a little something Dave Tate and I put together (mostly Dave) to help you assess if someone is worthy of your hard earned dough.
Here are the 4 Golden Rules:
1. What is their education? … Do they have a degree? In a related field? BS, Masters, PHD? Certifications? Continuing Education? Internships? Work History? Mentors? Self Thought? It’s very important that they understand how to translate education, studies, etc into actual client scenarios too. This is critical. On a scale of 1-5 where do they rank? 5 would be advanced degree, internship and 2-3 very good mentors. Work back from there. If they are only self thought they get a 1 or 2. 2.
2. What have they done? Do they lift? Did they play sports? What level? How long? How long to get to the top level? How long did they stay at top level? What adversity did they face? If they are so good at coaching, they should have at least been able to get results with themself.
A 5 would be the person who busted ass for years to get into the top 10%. They faced adversity and had to earn every pound and sacrificed and paid a price for it. A 1 would be the person who did nothing. A 2 would be the genetic freak/anomoly who hit the top fast and never really faced adversity.
3. Who have they trained? Who are their clients? Do they have any? Did they ever have any? What hands on experience do they have? Have they created people better than they were? Have they worked with beginners? Intermediate? Advanced?
A 5 would have worked with every skill level and has made people better than they were (are). They have years of experience doing so and have many tools in the box. A 1 lies about who they have trained. I also wouldn’t give a 5 to those who only work with advanced or pro athletes. A real coaches knows not just how to work with pros but also how to create them.
4. Who coached them and who have they trained with? Do they know how to listen? Follow directions? Were they coached by the best or by nobody at all? Have they trained with champions (it rubs off). Do they know when to drive and push hard and when to back down? Do they know how a squat should look, feel and sound? Do they know basic gym manners.
A 5 has been coached by the best and has learned respect for it. A one has never been coached by anyone who pushed them hard, disagreed with and learned to respect. Typically these are know it alls. Avoid at all costs. If you find a perfect 20 its REALLY rare. The goal would be to find a 16 or better. They won’t be cheap but they will get you where you need to go and the extra money you do spend will be nothing compared to the medical expense and downtime working with a 12 or below. Hope this helps.”

Homemade Atlas Stone

Atlas stones are big heavy cement balls that can be of varying weights. There are a lot of stone molds you can buy out there on the internet consisting of different sizes, prices, etc. But we are budget conscious folks right, and what if we want a cheaper option?!? That is why we have the homemade atlas stone which only requires a big ball, plaster of paris, and cement. Go make one, or two or five. Enjoy.

Rack Chat: Goals, Vids, and More

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I wanted to post up some recent workout vids I took over the past few weeks or so. I really don’t have any specific goals planned with the exception of breaking past my old PR on deadlift at 350lbs. I pulled an easy 345# last week and was capable of more but decided to leave it at that. Otherwise, just looking to pack on some size and lower my BF % a bit. I am hanging in at around 185lbs which is almost an ideal weight for me as I don’t have any desire to be much heavier. As with most 30+ year olds I am battling various issues in and around my pelvic region; I work a FT job that plops me in a chair for nearly half the day. Couple that with an hour in the car and my hamstrings, hip flexors, and lower back are a constant battle for me. I continue to do my dynamic warm ups, foam rolling, and post workout stretching which has provided a bit of relief. As with anything, I need to stay consistent or it is all out the door. Thanks for listening.

 

 

Too Fit for Planet Fitness

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There is some more fun news circuiting the internet regarding a woman that was told to cover herself up at Planet Fitness for being “too toned”. I think Planet Fitness needs to really re-evaluate its “Judgment Free Zone” slogan plastered all over their walls as it seems to me that is ALL they do to gym goers. Surprisingly enough, people still join this worthless excuse for a gym which leaves me dumbfounded.

The Article Link