It’s unreasonable to go sprint 100% all out when you haven’t in a while.
Sprinting all out after a layoff is something of a no no.
Tight and/or weak hamstrings combined with the all out dash are what hamstring pulls are made of.
There is a reasonable way however, a way berift of such potential issues. This is how you start off when you get back into sprinting.
If you haven’t sprinted in a long while, are a big guy, an older guy, or some combination of these here’s what you do :
Flying 40s
Flying 40s are a drill I ripped out of some college football programs off season workout program.
You start at an endzone, and slowly run/jog 30 yards. Now you kick into gear for 40 yards. Many will controlled sprint this when coming in from a layoff. Use your head. I find it unlikely to run at 100% when it’s been a while. It takes a little time to relearn proper sprint mechanics. You jog out the last 30, and are now at the opposite endzone.
Now like my wrestling prep during preseason nights, I’m not on a football field. I use the street, it doesn’t have to be the exact distances, it’s the ease-controlled or all out-ease principle behind the drill.
When you start sprinting after a layoff use the principle of the flying 40.
Also use a slight incline if possible. This makes it even safer.
Alternatively titled : 3/25/19 4+ Months Since Seeing The Inside A Gym : A Day Pass Story
The Session aka Guest Pass Shenanigans :
Tire Flip
Big One x1 Thrown over with both hands
Big One x 1 right hand only
Big One x 1 left hand only
It looks big, but is oddly light with fairly good tread aka gripping surface. It’s not as big as the SoCal bodybuilding gym’s or my high schools tire big tire. Hilariously the bodybuilding gym’s tire is larger than my high school’s. My perception was wrong, though it may have been lighter. Tire appearance can be deceiving. Flipping a tire one handed is some violent athletic explosiveness.
Atlas Stone
To chest (ish), didn’t shoulder as there was no padding to drop it safely on from the top. I could’ve shouldered it, and maybe overhead. It was an ok size, but light.
C+J
225 c+j
275 fail x 2
255 1c+3j
225c+j
Overhead stability was rough. It’s been a while since anything heavy was overhead.
Bottoms Up Press
60-65lb x 1 right hand
Didn’t lower it slow and controlled, the press was slow and controlled however, and I held for a few counts at a slightly shaky lockout. I don’t remember the kg/lb exactly.
Pinch Grip Plates
Many Fails
25s (50lb total) x a few singles, got it both hands
Many fails @ 35s (70lb total)
45s with both hands
3 45s (135lb) both hands fail
A huge amount of attempts in total, this was done before, during, and after the cleans. It causes crazy forearm and bicep soreness in a few hours delay.
Bumper Plate Flips
25 each side
45 fail a couple times, it was close, I’ve done this before.
Before
And on the right.
Damn it! I didn’t attempt left hand while there. Left hand is the better hand at weird grip stuff, it was today on the pinch and hex stuff!
And sadly no third video of doing so with a high quality Eleiko bumper. I’ve done that too just off camera.
Not to mention kettlebell flips up to 70 or for reps lighter…with both hands. Yes that too.
These were on the fat cheap bumpers like the videos
One Arm Snatch
95
115
Fails ~8 @ 125
125
Fail 135
135 right hand (PR tie); second or third time I’ve done this
Fail 135 (could’ve cleaned it, chose to drop it instead)
Fail 125
115
Fail 115 x a few
95
Stability was rough, both abdominal, and wrist. All the grip work fatigued my normally ramrod straight wrist.
The first time I one arm snatched 135.
I have serious potential on this lift. It would behoove me to practice it emulating old time strongmen, and bring it far.
Hex Dumbbell Lifts (by the hex of a whole dumbbell so not technically blob lifting)
30lb each hand separately
35? maybe, I think it was a fail
30lb both hands at same time,
30lb both hands at same time into upright row
Squat
295
365
2×1 405
(I jumped in with a group and started at what they were at, took my own jumps)
October 21, 2018 The last I lifted consistently in a gym. 5 weeks on after 3 off.
In the yard I lifted consistently through December.
I only lifted seriously twice in January, and once in February.
Though I did the 30 days of reverse curls from Jan 30- the end of February.
In March I’ve lifted moderately twice or thrice (135 snatches and overhead squats), and lifted seriously once (the day pass). On March 2nd I started doing one high rep set of overhead squats daily just with the empty bar, normally a set of 25-35 reps (15 minimum or more weight and still a 15 rep minimum over more sets). This set is long. It’s done with pauses to breath, shake out the legs, and the final rep has a long pause in the hole. Every 3-5 days on average I’ll do 1-2 sets of one arm press each side after those squats still with the empty bar. I stated 500 revolutions on the jump rope daily on the 20th for extra cardio.
The entire time I’ve been going to a public pullup bar for a set plus some hangs and flexed arm hangs on average once or twice weekly.
As you can see I’m not training much at all, and I logged this workout in depth essentially after a layoff. What I’m still capable of.
There’s strength that stays with you.
I’ll never drop below a 405 squat. My deadlift however is hit worse by inconsistency and layoffs. It’s mainly a dropping in the work capacity of the lower back, and to a degree needing more glute work.
At home this can be easily remedied by hip thrusts off the couch.
I could start lifting more often in the yard, and my buddy still wants me to join the hole in the wall gym.Yard lifting is much more convenient in Summer. Spring can be a mud pit. I may stick to the overhead squats, or drop that and lunge for distance instead. I’m looking forward to doing Jefferson lifts on good footing.
Clean wasn’t really affected, overhead stability was.
If you give your body a modicum of stimuli over the full body layoffs from heavy won’t really affect you.
It’s my opinion that there’s a “base strength” that once you’ve developed will never leave you…like my 405 squat.
“Gym knowledge” is wrong about the likelihood of the loss of gains.
Loss of gains is a mental weakness. It’s at most a very small part physical.
Your ability should never dip below 80-90% of your PRs. I’m inclined to say with the right mindset (aka not training ZERO amounts despite whatever) it will be the higher 90% area, not the 80%.
If my knowledge here was recognized as the fact that it is there’d be a lot less weakness not only in the gym’s (weaksauce) corner of the internet, but in gyms themselves.
I should also note that the lift made me feel phenomenal.
Blood flow heals. It can be key to prehab and rehab.
It seems so many heavyweights have at least one “bum” or “bad” knee.
My opinion? Not enough blood flow to the area around the joint. The human body doesn’t expect this much mass. Help it out by giving the joints healthy healing blood flow.
While it’s a bit outdated leg extensions were used for the purpose of knee health.
However sheering forces can potentially negate the good. Leg extensions are best (and generally a ok) done slow and controlled with pauses each rep at the top and/or with long isometric holds there.
Leg curling will balance out the extension muscularly and bring more blood flow to the area, particularly the back of the knee.
I said equipment free though didn’t I?
Same movements. Freestanding. No sheering forces, just muscular contraction, and blood flow/pump.
Extension :
Stand on one foot, extending the airborne leg until roughly parallel to the ground with the leg nearly locked. The higher you go up the harder the contraction.
Curl:
Still standing curl the free leg to roughly 90°
Both exercises are held for a good long count, and the effect can be improved by touching the contracting muscle with a free hand.
Implement these. They help.
However, anything feeling “off” in the knees likely means you’re overweight and/or understrength.
My knees truly feel better with frequent weighted squatting.
Extra weight, be it muscle or fat still ain’t doing you any favors. Food for thought. You could also prehab a shit ton for your joints.
One out of two or three of my meals lately have been technically vegetarian. A few days ago I had a vegetarian day, zero meat consumption, this has been happening once every ten days give or take.
My body has been utilizing beans far more effectively than what I consider normal, I’ve been craving them with grain fairly often, my body’s demand for cheese is way up (my dairy consumption is normally quite high), and I’ve less frequent cravings for meat.
So I’ve decided to talk about how I’d eat to be strong if I was to be vegetarian.
Though I don’t fully feel massive amounts of dairy is true to the spirit of the thing, it is technically vegetarian so it’s a huge part as you’ll see below.
My 4 Main Vegetarian Muscle Building Meals :
Garbanzo Beans w/Spanish Rice or Top Ramen, Extra Extra Cheese, Butter
Beans (mix of ~4 types) w/Cheese, and (Optional) White Rice
I drink on average 2-4 gallons whole milk a week, the consumption is highest with the grilled cheese meals. This is normal or slightly less than normal milk consumption for me.
Dairy is the #1 thing :
Taking a que from Hindu wrestlers is good for the vegetarian. Lots of milk, lots of butter, and my opinion? Garbanzo beans are the best legume for the purpose of awesomeness.
Garbanzo Beans :
Used by Hindu wrestlers as affordable anabolic eating, believed by the Romans to increase fertility, and to be an aphrodisiac…to which I agree with the Romans. They also cause far less gas for me.
Of course you also use a lot of cheese. One could live off of cheese alone. My vegetarian meals all have a good amount of cheese added to them.
There’s also nuts and trail mix. Good stuff, good to include. Just not what I’m eating currently. However I generally live off of trail mix on road trips.
Eggs if you include them, I generally only like them when I drink them raw mixed into shakes or orange juice. Though I’m not too fond of eating eggs you could live off of them alone. They’re the primo anabolic food other than milk, a superfood.
It seems when people think of eating vegetarian they think vegetables and soy products.
That’s the wrong way to go about it. For robustness sake alone peasant meals of beans and rice/corn is superior. I advocate what I’ve written which is like my style of the Bill March version of vegetarian.
In Summary :
Vegetarianism can make one awesome if they go about it right… taking ques from Hindu wrestlers, Bill March, and peasant foods not the limp wristed fruitcakes at your local Trader Joe’s/Whole Foods/local organic grocer.
Of course I still advocate eating meat as often as your body demands it. Cravings are there for a reason.
Your unique leverages will make certain variances just work staggeringly well.
Example :
I adapt easily to squat everyday, easier than most as I have good squatting leverages.
My legs handle it quite well, though my lower back seems to need the training of support strength from squats to keep my ability to deadlift heavy.
My lower back will still get locked. I just know that I can work through that on squats, that on squats a locked up lower back isn’t an issue for me.
Inadvertently I found something better (for me personally).
I’m convinced the overhead squats I’m doing (the heel of the boots I’m wearing may play a role in this) are the ideal movement for my leverages at least right now.
The mass I’ve put on my thighs by way of usually just 25-35 reps with an empty barbell each day is staggering.
It hit me while talking with a buddy, the overhead squat is the ideal movement for my levers (at least right now).
When doing a movement ideal for your levers a modicum of effort will carry you far.
You don’t need to struggle with movements if you cover the full body with a handful of movements that match you.
Pushups work very very well for me. They match me.
Squatting in general fits me, but the overhead squat even moreso.
Those two are daily, and all I need. I add a little neck/grip/ab work on top.
Once you’ve found the ideal movements you can simply hit them for enough, a very small amount, and be good to go.
If one high rep set of something light to moderately weighted gives you great results, moreso then it’s “supposed” to…congratulations you (may) have found your ideal movement.
Find the ideal exercises for your leverages, and then milk them for all they’re worth, only change them if they stop working. (Leverages can change.)
Doing this allows you to be perceived as not trying, while having everything work out. It looks easy because it is. It’s only requires a few of your minutes on a consistent basis.
I am the opposite of common “gym knowledge”. I teach you how to get superior results with only a little effort, mostly effort in exploring what works for you.
Find the ideals. Use them considerably. Milk them for all they’re worth.
No movement causes me to feel as claustrophobic about space. Narrow bits of kitchen while sturdy are not open space, open space of sturdy ground is preferable. In good weather I intend to use a basketball court or a parking lot.
It’s a way to build upper body pressing without equipment. My opinion? It’s easier than handstand pushups. I only equate the one arm to roughly 60-65% of your bodyweight on one hand. Due to one limb at a time allowing more than ½ of what both limbs allow, I call a one arm pushup equal in upper body pushing strength to a BODYWEIGHT bench. All males not weak as a kitten can do them, I’d bet I’ve even met females who can. Interestingly enough a 315lb buddy with a 315lb bench claimed one arm pushup capability. I believe it based on my one arm pushup reps correlating to a degree with my benching 225 for reps.
Just like how I’ve taught a SIMPLE, STRAIGHT FORWARD, KISS style power clean to a few people, I bet I could get most with a bodyweight bench (probably lower % for girls) to do their first within five minutes.
5 Minute One Arm Pushup Instruction :
1. Get in pushup position.
2. Lose weak side hand. Put it where it rests comfortably. Small of the back or palm on hamstring are the usual.
3. Move hand towards centerline.
4. As you descend twist the chest/boob towards the hand on ground.
5. Up.
6. Repeat and/or try opposite side. (Optional)
More details can be banged out over time.
Well I did say bang out, and the post was written after banging out 5 reps each hand.
I’m not going to insist you keep the torso rigid. I’ve witnessed 2 or 3 do one arm pushups (including myself), I’ve met 2 more who claim to have. None of us didn’t twist. While I bet a gymnast could do them without much if any twist, look at pictures online from say Al Kavadlo or Convict Conditioning the internet idea of “strict” still twists.
Of course before you try I’ll show you, and talk you through what I did.
5 minutes assuming you have minimal upper body strength. Stronger abs help too, I’d say the ability to an wheel rollout from the knees or pullup 1x/once/uno/singular is enough.
I don’t think I’m capable of stressing how easy a one arm pushup is.
It will strengthen you, though at the same time it is quite easy, and not so complicated. I can’t stress that enough. Everything gym is extremely overcomplicated.
Training doesn’t have to have a concrete gym type goal of aesthetics or performance in mind. You can just do something that makes you feel good.
Nowhere near the type of thing that wipes you out, or breaks you down.
Just. Feel. Good.
I recommend something I call “muscular cardio”. You want the muscular activation, the pump, and the out of breath cardio effect.
A combination of calisthenics, light high rep lifting, and cardio fit the bill.
One set of high rep set of overhead squats gives me a leg pump and muscular activation in my back. A minute or so after I find myself out of breath, the oxygen debt catching up to me.
My nightly set of pushups gets the stimuli to my push muscles, and another hit of out of breath.
Twice a day I work significant amounts of muscles, and get out of breath. That’s two dopamine hits every day.
I also do some grip, ab, and neck work, and am looking forward to more cardio when the ground is free of snow.
On paper this shouldn’t get you strong, yet in reality you do get stronger, though the bigger results come in conditioning.
Training like this isn’t gym training, it’s more like what your ancestors did, and puts training where it belongs ; as a small part of and a healthy addition to your life.
When you don’t have proof of steroid usage you can always assume…
NATTY!
(Not not)
I’m different than most. I choose to assume “natty” whenever possible.
If I don’t have proof (generally verbal from those who are honest, it’s happened a couple times) I assume that they are 100% bonafide natural.
(Oddly this only applies to males, I’ll assume steroids for the yoked up, big armed, narrow hipped, deep voiced, and masculine faced female bodybuilder. I’d bet this is because if a female is “natty or not” in no way affects my own perception of my own physical potential. Though I’ve also assumed NATTY! for this hot jacked & stacked (technically MILF) female bodybuilder with huge biceps, but not narrow hips, nor a masculine voice or face. I took her having a few kids as proof that steroids were unlikely. Can a woman become pregnant on gear?)
You see a guy 275+lbs ripped to shit and you think what’s he on, while I’m thinking dude must’ve put in some work over the years, when will I reach that point?
Performance enhancing drug usage never enters the equation in my mind.
I’ve never seen a steroid, to get hands on them seemingly is some voodoo shit (though I have had one dealer feel me out as a prospective buyer). “If I don’t see them they can’t either”.
It comes down to that I prefer to live in a reality full of human potential. I don’t want to think that shit is only possible with some synthetic hormones, and though I have suspicions I generally haven’t been impressed by those of whom most would say “not natty” about.
Just assume natty.
It’s a far simpler, and more open to physical possibility reality to just assume natty.
It’s a mindset thing.
Dude I knew who constantly said he was natty to everyone on the gym floor, who 1-2x weekly squatted 5×10-15 with 495 at 6’3″ 235lbs. NATTY! (He opened my 19/20 year old eyes to what was possible in the weight room. Seeing him lift put certain abilities out of the internet and into the real world for me. I still remember as a goof him pulling my top set mixed grip deadlift double overhand cold that day.)
“Man, I’m telling you he’s on. You can tell because ____.” Nah, bro. NATTY!
Just assume natty, and continue your training with an expanded reality of possibility. You will go further this way.
Looking back I got myself to a 315 bench by weighing over 200lbs and doing lots of pushups. While my benching wasn’t ZERO, I know I could’ve got to this level without the specific work. Other than t-rex length arms I did everything “wrong”, including benching 315 cold soon after first hitting 3 plates.
(315 cold…by powerlifting reasoning I should be good for 405 right now.)
Lots of vanilla pushups for years, and a large amount even with very little range of motion.
Somewhere online Glenn Pendlay talks of his CalStrength lifters having a bench off and stopping them once a bunch were in the 405-455 range…weights they can jerk.
I personally found that increasing my 225 jerk for reps led to my 225 bench for reps improving.
I’m coming to believe anything you can jerk you can bench.
My getting to 315 on the bench without really benching likely means I could improve my bench by getting stronger on variations of the pushup that I’m not strong at.
I can count on one hand how many times I’ve done weighted pushups, I may have roughly a decade of daily pushups, but it’s 99.99999% vanilla (including the phase of super short reps).
The last few days for example I’ve been doing a sorta “pike” press up, and making it very tricep heavy after having done some regular reps.
I know from experience that 1 arm pushups do carry over. If I get up to 20 a hand again my bench would increase. (I’m not sure how I’d add weight to these.)
I also lift my barbell in the yard. All the overhead work will carryover.
It’s possible that my military press equals roughly ⅔ of my bench, so
405x.66=267
Bringing my press from the low 200s to the high 200s may get me there.
I know I will power clean and jerk 405 at some point. My clean needs work, but anything I can shoulder I can put to arms length overhead. Getting to the jerk via continental may be a way for me personally to bench heavier.
Lord knows I have the build to bench 405 already, even if I’ve yet to do it, and lack the equipment.
I’m a big strong guy, and I have a bunch of tools at my disposal.
Physical strength isn’t all that hard to attain. In fact it’s a natural thing to possess.
Work hard with what you have and you’ll get stronger.
I say yes, a 405 bench is attainable without any benching. Overhead work, and pushup variations will get me there.
Can you get an effective full body workout in with nothing but an unloaded 45lb barbell?
It’s a good question.
Consider the ability to do so as a test of your ability to train well with anything.
I say yes, one can get a good workout in with an empty barbell.
You simply have to get preconceived notions of how you “must” train out of your head, and understand how to make it work.
“Dummkopf! Ze bar is not too light!” says the Prussian officer about to PT you with that aforementioned empty bar.
(Never underestimate the effectiveness of imagining one of the Kaiser’s officers preceding over your exercises. “Are you thinking! Go PT!” Whoah he’s even clued into your head.)
Example (from yesterday) :
•Overhead Squat x 25
“You are not done yet!” – ze Prussian
•Super Slow Deep PC&Press x 3
“Slower! Bar to toe!” – you know who
•BTN Press x 30
•One Arm Press x 15 (each side)
•Bent Press x 1 (each side)
“Hold at ze bottom! Stand! Attention!” – he’s still here
•Press x 30
This isn’t a bad style of training session for anyone, it’s quite efficient, and effective.
Sure it’s harder for say a small female than a large male to complete but it’s doable. A man will be doing the one arm overhead work, a female with both hands on the bar. Overhead squats are quite the leveler of the playing field. They require useful full body flexibility. Don’t say what the high rep overhead squats won’t do until you’ve tried them. As I said they’re quite the leveler of the playing field. Only an athletic man or woman with sound flexibility and balanced strength development will be capable of doing them. Do them, you’ll be pleasantly surprised, and likely shocked with the discovery of just what strength they’ll give you.
I’ll likely be rehashing this in future posts on similar and related topics.
Go train (and picture the Prussian officer yelling while you do so “PT!“).