Blog Archives

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!

Diesel SC – How to Bench Press

I wanted to revisit an older post from Jim Smith of Diesel Strength and Conditioning.  This article  is quite thorough and could be the most impressive blog post on the Bench Press I have ever seen. The article includes exercise progressions, descriptions, advice, vids, pics, different bench exercises, and more! Much respect to the fellas over at Diesel SC for taking the time to put together such an informative post for everyone to see. Enjoy.

Rack Chat: Partial Squats vs. Full Squats

A little over a year ago there was a video going viral around the strength and conditioning community; essentially it was a video of a “strength coach” telling some Olympians that partial squats are the way to go nowadays instead of those dangerous full squats. Anyways, I am not going to beat a dead horse and pick the video apart…mostly because the dudes over at 70’s Big have already done just that. Enjoy.

The Video:

The 70’s Big Response:

I’m really good at pointing out things that are wrong, so let’s get started.

1. Nobody in this video can string a sentence together confidently. At one point Maurice Greene says that the coach is going “to facilitate us on the weightroom”. Huh??? Then he says, “Here we have Montel Douglas who is the British national record holder…for Great Britain…and shit.” I added the last part because they undoubtedly had to edit that part out. Then the coach makes up his sentence as he goes along as if he’s never had to think about it before. Then he says the squat is “important for a track athlete to simply create force into the ground”. To clarify, we don’t summon force out of thin air like a demon, we apply force into the ground so that Newton’s third law occurs (equal and opposite reaction) to move. I’m not expecting this explanation, but I am expecting correct terminology when you’re a supposed expert.

I could keep going. “We go a hip-width distance” — of what? “We feel that halfway to a quarter is deep enough,” — sharing your feelings is not a way to prove why to do something.

Sure, even I have bad days with communicating, but this was terrible. What is Montel the world record holder of? Why should track athletes lift weights? What is this squat movement accomplishing? Why is this “new” movement beneficial?

2. “What better exercise to load the lower body than the barbell squat,” and then he hardly loads the body by doing a partial rep. And wasn’t this the reason that Maurice stated that they didn’t want to go deeper?

3. ”Puts a lot of stress on yo body, creates injuries…and shit”. If you perform the squat like Maurice Greene, who is labeling himself as the expert, then yes, they can be injurious. In fact, decent squats can be injurious if regular mobility work isn’t performed. This is why a proper squat is done with the hip going below the knee so that it trains the lower body joints and musculature through a full range of motion. This is also why proper foot attire is worn to increase the efficiency and subsequently the safety. Remember that lifting shoes have the slight heel increase, the non-compressible sole, the meta-tarsal straps, and the wider sole base to help solidify the articulation of the athlete to the ground so that they can properly apply force. Furthermore, lifting shoes help utilize the body’s mechanics more efficiently to distribute force evenly across the thighs and hips regardless of anthropometry. A belt will only increase all of this efficiency by increasing the intra-abdominal and thoracic pressure, increasing the stability of the trunk which will not only improve the transmission of force (AKA performance), but help protect the spine by improving the pneumatic “brace” against the anterior portion of the spine.

The rest of the response can be found in the link below…

http://70sbig.com/blog/2012/08/a-part-of-me-died/

The Bulgarian Method of Training

Below is information I pilfered from the internet for The Bulgarian Method of Training. High Volume, heavy loads, enjoy!

The Bulgarian Method of Training article by Jim Moser

Bulgarian Training Methodology

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Session 1
(Mon, Wed, Fri) Time Exercise
9:00-9:30 Front Squat
9:30-10:00 Break
10:00-11:00 Snatch
11:00-11:30 Break
11:30-12:30 Clean and Jerk
12:30-13:00 Front Squat
Session 2
(Mon, Wed, Fri) 16:30-17:30 Clean and Jerk
17:30-18:00 Break
18:00-19:00 Snatch
19:00-19:30 Front Squat
19:30-20:00 Pulls
Session 2
(Tue, Thu, Sat) 9:00-9:30 Squat
9:30-10:00 Break
10:00-10:45 Power Snatch
10:45-11:15 Break
11:15-12:00 Power Clean
12:00-12:30 Front Squat
12:30-13:00 Pulls

http://www.owresource.com/training/bulgarian.php

Video: Amazing Bulgarians