Month: May 2017

Over the years I’ve always loved to say “if I weighed x pounds I could​ still do dips”

Back in high school I came up with the idea to always be able to dip 300lbs or more as a combination of my bodyweight and weight added.

Over the years this came to include 300lb pullups as well.

It’s not that I intend to get sloppy fat and actually put this to use, but it is fun to be able to say.

I tested low rep weighted dips a few days ago and ended up doing 2 reps with 114lbs added.

250.8 + 114 for a total of 364.8lbs for a double. My chest is far more sore than it’s been in years, apparently I needed to reintroduce weighted dips,which I hadn’t done in a few years.

I can bench and pushup all day long but doing 6 sets of 5 or less progressively heavier sets on dips apparently wrecks me.

I also went around with my biceps sore. I was unsure of why until it hit me, I’d doubled on a neutral grip chin with 61lbs added. Roughly 310lbs x2.

I passed the metric on both chins and dips.

I also learned a lesson; I need to get on both of these exercises pronto. They’re both new stimuli due to never having prioritized them (weighted chins) and not having prioritized them in years (weighted dips). I see no downsides to pushing both movements.

I’ve been only training at the gym 2-4x weekly and switching it up to a Ken Leistner inspired split feels right right now.

A Sample Split:

A Day:

Front Squat + Deadlift back to back
Weighted Dip up to top 1-5
Weighted Chin same as dips
Bench 1×15
Light Seated Row
Curl 1×6-12
Neck Harness 1×50-100

B Day:

Olympic Lifts
Bent Row
Back Squat Singles + 1×15-30
Back Extension

C Day:

Partial Squats
Shrugs
DB or Seated 1 Arm Row
Back Extension
Neck Harness 1×50-100

This is what sounds good to me so this is what I’ll do. Obviously my aversion to strict programming means there will probably be a little variance like say dropping bent rows some days, but it’s accurate overall and similar to what I’m already doing. I’ll be using a double progression system of add reps and/or 5lbs.

This is basically how I’ve been training naturally lately, I’ll only have to make sure I do those 15-30 sets.

I do want hypertrophy work in addition to all the strength work.

I won’t be living in the gym with this and will therefore have more time and energy for multiple other pursuits.

This will also allow me to hit multiple training properties at once.

I can do this split plus everything else is need to.

Progress on all lifts and all fronts.

Boom!

-J

To be able to power clean you first must have an understanding of what is required to successfully complete a power clean.

Requirements To Be Able To Power Clean

• Brains-You must have the brains to grasp the bar with your hands, and realize we want the bar to our shoulders, this does not take rocket scientist level IQ, in fact a monkey is probably better off as it will not overanalyze. ( One of my high school track coaches described my form as something along the lines of retarded monkey heave, his description being fairly accurate)
• Have hands
• Be able to deadlift
• Be able to jump
• Be able to shrug
• Have a semblance of athleticism to combine all the above

Now realize some will hit over 315 in high school. If that’s you cool, I wish you luck in college football, there’s a good chance you’re headed there.

If that isn’t you, ie you’re me or  practically everyone else keep doing them. At some point down the line you’ll have a breakthrough. For me it took about 6 years to reach a power clean worthy of a college football player.

My PRs Over The Years :

Age 16 BW: 185lbs PR: 185lbs (on a perfect stars aligned day)
Age 19 BW: 235 PR: 205lbs (consistent but not past)
Age 21 BW: 235lbs PR: 225lbs ( on a perfect stars aligned day, consistent at 205)
Age 22 BW:  250-255lbs PR: 275lbs ( owns 225, consistent 255)

Age 23? I haven’t tested yet, based on everything it’s looking to be a bigger jump than from 21 to 22, and I couldn’t be more psyched. I’ve been loving my olympic variations as of late.

Thoughts

Unless you’re on track for the Olympics and/or are not soft as shit the ugly “retard” form will suffice.

I recently witnessed a group of ~16 year olds being “taught” to power clean. I felt bad for them, they were paying for the instruction and were clearly in need of remedial level stuff inside of a gym. I doubt one could deadlift properly let alone deadlift+jump+shrug.

If you don’t have access to a coach of Pendley or Broz quality just read the description in Starting Strength and then simplify to hands on bar,deadlift to kneeish level,jump+shrug, and rack just like Jim Wendler suggests.

Rack position? Mine was always “terrible” yet I’ve never hurt my wrist from it, in fact my terrible catch has probably strengthened my wrist. I’ve personally talked with a highland games athlete who threw in college who said he was the only one on the team that caught in a proper elbows up catch.

I’d venture to guess that they like me would rather move weight than worry about piddly technical nuances. Many need to open themselves up to the “Fuck It And Heave™” method.

If you can’t catch properly don’t worry about it. Don’t get injured and six years later you’ll gain the flexibility overnight. Not that you’ll catch like that even now that you can.

(Proof Of Overnight Ability To Get Proper Rack Position)

Though I can now do it I still prefer the ugly method as it lines me up for the jerk better.

Hook grip? If it floats your boat. I used only overhand until one day at 22 I again gained the ability to hook grip comfortably overnight. (This was before the proper rack though)

I alternate between the two grips based on what feels better that day.

I think I’m usually stronger with overhand, which leads to retard strength like the old continental lifters had, but I’d say hook grip gives me a more “efficient” method( ie arms out of equation,hip popping properly), which normally isn’t the stronger of the two.

Hook grip for consolidating a poundage , overhand to really own the retard old school strength. Grip and rip baby.

Power cleans are not complicated.

It is bar to shoulders, nothing more.

Want to power clean? Then get to it! Fuck the naysayers and the overcomplication they’d make of it for you.

Don’t get injured, but do get strong.

-J

While common gym advice tends to advise never going past 15 reps a set there can in fact be tremendous value in pushing the reps far higher.

Depending on the actual load,rep range, and movement used there are multiple benefits to be gained.

Doing a set or two of 50+ reps in a small isolation exercise (think leg curls,bicep curls,or tricep pushdowns) is a tremendous manner in which to flood a sore muscle or achy joint with blood, while having the nice side effect of bringing up the size of the body part in question.

On the other side of the coin there is 20,30, and 50 rep sets of squats.

These death sets, or widowmakers as they are often called are a fantastic way to not only GET BIG, but also the gym’s most challenging work to be done. They require significant mental toughness and drive and with proper load will have all around you including yourself questioning your sanity.

Similar but different to the squat death sets are using the same protocols on the leg press.

The biggest difference between the two is the effort involved. A squat death set wrecks you physically and emotionally. A leg press death set is fairly easy to recover from.

With the squats I prefer a rep goal, with leg press due to the easiness physically I prefer to set a timer.

Do not underestimate how long 60 or 120 seconds is.

Assuming the effort not being shit, one of the least brain involved ways to bulk your legs is to do 5 minute sets on the leg press.

Don’t be afraid to do lifts for higher reps than is normally suggested.

Don’t be retarded about it and you should be good to do high rep deadlifts, power cleans, or even jerks.

Calisthenics are great for these ultra high rep ranges and timed sets.

I’ve done sets of 50+ dips when I didn’t have access to weights.

Pushups I’ve done to ranges frankly most wouldn’t believe, that sadly I don’t have on video. Sets of 100, times sets, sets to total failure, sets with unlimited rest in downward dog, you name it, I’ve done it.

My calves have always been a strong body part and I’ve always just done standing bodyweight calf raises often up to 100 reps a set.

Static holds like horse stance qualify under timed sets and build a hard to quantify immovable planted strength.

Isometrics fall under this category as well and are a great protocol that is sadly overlooked by practically all.

Don’t be afraid to train in more esoteric manners. In the gym the are no rules, there is only what works for you, and what doesn’t. Experiment. Grow.

-J

Frankly I’d rather not lift than have my entire program written out for me by others. Give me a program, tell me I have to use it or skip the gym, and I’ll stay home and start doing 500 pushup and Hindu squats daily instead.

I know I know I’ve written about 531 in the past week, but I’ll tell you this: shit came up, and I had to modify what I do.

Without looking every set at the next ones weight I don’t use the “correct” numbers.

For example while military pressing by using jumps that felt right I missed one of the 6 sets, the 5th set ended up being my final set.

I was supposed to deadlift, but I like using fat bars , so I did. However it felt like shit, I did the warm ups and stopped, I’d rather enjoy some assistance work than hate a relatively light main movement.

Frankly we all do best at things we enjoy, particularly when it is something we love. I love training, but hate pre-written programs.

I’ve made my best gains in the past almost always just programming myself by feel.

If I was to follow the programming I’m supposed to do one set of 5+ with a weight I can hit for more than 10 and more than 5×5. While I can progress like this, I mentally need more sets. Doing one easy set feels too goddamn lazy.

It all comes to the mental effort, how hard you are willing to go. I go with far more intensity when I’m doing my own thing.

So after a botched week of programming instead of being the guy that always checks his phone or notebook for his next set, I’ll be auto regulating again while making sure I’m getting stronger.

Some 531 principles shall stay in. I’m clicking with the lower frequency of gym visits right now. But the prescribed numbers and sets? Nah, fuck that.

Fuck Programs, Have Fun, Get Strong!

-J

As I sit here 48 hours after lunging a quarter mile, I feel as if I am physically an old man.( The decrepit physically useless stereotype of one that is pushed by society)

I’m walking with a wobble. Both standing up, and sitting down are a challenge, and I can’t help but think that this is the “leg day soreness” that so many complain about.

Now is training to this level of soreness necessary, or even beneficial?

On the former, it is not. Physically doing a moderate amount and training with frequency is far more useful overall. On the latter note, this is more grey, less black and white.

Is training to the point of being unable to function beneficial in the physical sense? To this, it is not. From a survival perspective is is not as well, being physically incapacitated, unable to move, etc has never helped in a fight or flight scenario.

There is however a manner in which this gut check style of training is useful.

Mental Toughness + Discipline.

There is great benefit to knowing what you are capable of, and having the ability to push through pain/challenge/doubts etc. That’s why it’s called a gut check. You find out if you do in fact have the guts.

The benefit of doing ridiculous looking sessions lies entirely in the mental.

Now I would not advocate training like this all the time, the physical adversity it causes is not worth it, but at a minimum this style of training needs to be done at least every couple of months. Doing two in one week I’ll admit is fairly insane, but hey if you want to have at it.

Those like me who hate taking days off will actually be ok with doing so after such sessions.

Back to the point. Soreness is not necessary, but occasional gut check workouts are. Depending on what exact parameters you use the gut check may leave days of soreness or very little at all.

A lot of gym movements I have very high work capacity on, it may be related to the metabolic cost of certain movements. Leg press insanity doesn’t stick with me, nor does squatting insanity, but these are just up down. I think it was the adding of another dimension that made the lunging so rough in DOMS. I’ve done 500+ rep leg sessions before, the volume isn’t what caused the issue.

It was the volume, the “weirdness” of the movement( same reason burpees suck), and the low amount of breaks combined. I’ve comfortably done lunges for 1 or 2 sets of 100-120 yards no problem, and assume that if I had taken an hour instead of sub-20 minutes to finish the lunging I’d probably not be sore right now, or if I was it would be the primed style that makes me even stronger.

I believe in volume, I believe in high work capacity, but I also say minimize the soreness. Keeping the reps crisp, doing them all the time, and stopping once you feel the pop is about to leave really seems to be the best manner overall to train. I’m never really married to a certain number of sets, I may be intending to do a heavy 3×3, but either only do 2 because of the issues with “pop”, or I may end up doing 12 sets, or extending it to sets of 5 as the “pop” was there that day.

If you are unable to train the same movement within 48 hours you did too much in some capacity. Now I want to make sure I clarify that due to adaption over time the thresholds of what you can handle vs what you can not should raise significantly.

You don’t want to be the person who never adapts, or adapts to exactly the stimulus they use and never progresses. Don’t be the guy who benches up to 225 daily but hasn’t progressed his bench since 17.

I’m simply noticing now that the people with the highest levels of brute strength seem to rarely grind reps. Not doing it frequently doesn’t mean they can’t however. I also notice that the powerlifters don’t seem to get sore like the bodybuilders. I’ve also noticed if you take 2 guys same build, but one who does “bodybuilding” the other powerlifting, it is the powerlifter who is stronger, far more athletic, and seems to appear more rugged ie density of muscle. Size comes down to calorie intake.

And maybe that in itself is why I am sore right now. Maybe if my calories were at ~8k yesterday and today I’d feel fresh as can be.

Lots of food and lots of rest can allow for crazy training, but you have to scale the variable together.

Basically try to keep from getting sore. It’ll just put you out of commission for lengths of time. Occasionally doing something crazy is necessary for the mental aspect, but moderate intensity pushed to just shy of that threshold is ideal. That level can be done all the time, and that is where the best gains lie.

Get Strong!

-J