What A Story – Training Most Scientifically For A 21:00 5k At About 200lbs

Junior year, wrestling season, I was competing in the 189lb weight class, and despite eating less than I had the year prior weighing 20lbs less my body was insisting that I cut from 195 twice a week, the timing of a growth spurt hitting perfectly as per Murphy’s law.

Before the season had started I’d purposefully dropped a few pounds of fat, timing it so that I’d walk around 185-187 all season to rid myself of the stress of cutting weight every Wednesday and Saturday that season.

Nature had other intentions as aforementioned, though that season while shitty in the moment has given me a million stories, this is one of them :

We had a lightweight wrestler (he wrestled a weight class heavier every season peaking at 130-140) who took special needs classes which for the life of us we couldn’t figure out why.

Many hours of brainstorming concluded amongst the football, wrestling, track, and lacrosse teams in their respective seasons came up with “anger issues, we can’t come up with anything else that even comes close to making sense”.

Kid had the biggest ego me, you, everyone has ever come across, which was funny as he rode a bench in everything other than wrestling, where grades 6-11 he lost every match. In a twist of intrigue he did well as a senior, ego likely boosted from football…The coach from our school and the other team having set up him scoring in a Rudy like moment (in a game lost by our school obviously, not freely changing the outcome) seconds before his football career was to end.

So we have Mr. Ego from the special needs program as a fixture in the school’s athletic department.

Wrestling teams can never have enough body’s. He took recruiting seriously, from probably the least expected of places…the special needs classroom.

(Hilariously the classroom, as per stereotype, was housed in a, at least it was finished and modern looking, section of the school’s basement.)

Rewind to sophomore season :

We had a direct pipeline to kids who’d come out with zero, absolute zero, wrestling ability then to our chagrin greatest joy according to their chivalric code and dragon ball z powers attempt to disintegrate opposing wrestlers, start growling, taking swings at the opposing wrestler as the ref raises his hand, not the hand of our malfunctioning flame ball power bestowed wrestler and in the most primal and gutteral of tones growl to a full auditorium “are you scared now”.

I heard about this at summer camp from a kid who recognized I was a fellow wrestler. Our school will be remembered by everyone at that tournament for this.

At least the season over, as the snack shack closed that day the parents working the booth let me haul off a massive amount to the point our entire team, coach, one wrestler’s dad (Mr. Ego from background) all ate off it, and I had banana bread leftover for a week of my school lunches and dads work lunches. A veritable cornucopia for free as I walked up at the perfect time, politely asked, and then said “can I take enough for my team, they’ll kill me if they see me eating off of free closing food as they’re hung up watching the awards”, the guy running the shack said “have at it, it’s going in the dumpster otherwise” and I loaded up a pyramid of snacks on this cardboard thing used for food service delivery.

Our school was very good at getting free food before the bus ride as the snack shacks were closing and giving it away, me not wrestling that day allowed me to wander, and pull off the piece de resistance of free food hauls. One lightweight was amazed.

So our school had a thing for eating free food at the end of meets, and was known for having special needs kids on the team…at varsity.

Needless to say it was a weak program.

Fast forward to junior season, which brings me back to the title, and my above discussing of bodyweight that season :

Scientifically Training For 21:00 5ks At 195lbs

So we had Mr. Ego’s pipeline, “are you scared now” had graduated, and Mr. Ego had brought this scrawny actually special needs kid with him.

He was mentally slow, slurred, and had I believe fetal alcohol syndrome.

He also liked to rap of our victories on bus rides back. Heart of gold, so we were all cool to him.

He was filling out the lightest weight class, 103lbs, and never stepped on the scale over 92lbs.

17 years old, a literal 90lb weakling as per Charles Atlas ads.

Though our team’s 90lb weakling had no miraculous transformation.

A lot of school’s have trouble filling out the lightest and heaviest weight classes, having him got our team a lot of forfeit points.

A couple times he actually had to wrestle.

He lost to a girl, who now that I think about it fits the description of a girl I know at the gym, a very petite blue eyed brunette who manages to have extraordinarily muscular thighs and glutes while being in all likelihood under 100lbs.
Next time I run into her I’ll have to ask, though I think she’s a year or two too young as it would be quite a surprise for a ≤103lb sophomore girl wrestler to be team captain, I remember she was team captain, and thought that girl was a senior.

And in something that is devestating to not have on camera, he once won by one point in the least competent, wholly accidental back and forth match that went the distance. The ref was warning both amped up screaming teams (both sides going mental, bonkers) to stay off the mat, and we conferenced with the other team, their coach, and parents to see if someone had had a camera running. No dice. Best wrestling match ever. Not on camera just like when I hip tossed an oddly only 5’8″ yet 440lb kid with that thing Andre the giant has while 215lb to a dojo/wrestling room full of jaws agape…and nary an iphone in sight.

So we have our 103lber – first initial “S”.

Our coach that particular season had wrestled no heavier than 140lb in college. He was the type who ran lots of miles coming up.

He expected us running the halls for 30 minutes prior to him walking into the wrestling room for practice.

Our captain, a 215lber, the most naturally freakish athlete I’ve ever come across (aside from the kid who mauled him at the end of the season, and a big italian 215 who’s coach, a frail grizzled old italian was warning him not to hurt his opponent preceding the final match of that tournament), would openly skip this shit probably having spent the prior 45 minutes probably fucking his girlfriend.

Half the team sneakily skipped.

The other half of lazy asses did the saddest of airborne shuffles as a pack.

That left two.

Me at 189, and our ≤103, special needs kid, “S”.

Now “S” was like “Mr. Ego” in that he rode a bench in the fall, but unlike “Mr. Ego” he rode the soccer bench not the football bench.

“S” started initially airborne shuffling with the pack of slack.

A 92lb special needs kid who goes through soccer conditioning is likely the best middle to long distance runner, and with sonic boom sprint speed you’ll ever find.
“Run Forest run” may have been based on reality.

Walking to school one day (freshman or sophomore year) I saw the cops chase him. I’m not certain why, it could’ve been a truancy thing – that he refused to take his school bus, and there was a rumour about a stolen laptop. He TOOK OFF down the train tracks. 8+ cops enveloped him ½ a mile later, they HAD to pinzer movement. No one in our town could catch up to this kid.

“S” lost interest in going with the airborne shuffling pack of slack within a week. He took to pacing alongside me, I was going faster after all. That’s more fun. He could run for an hour+ at faster than a 6:00/mile pace after all, this is just a short casual jog and brief chat.

The kicker was that this was all out for me, being 103+lbs heavier, and he’s casually (to him) jogging alongside me talking about whatever and I’m in a mental state where I can’t intelligently answer all that easily.

But I was cool to him, and one of my history teachers told me as such. “I see you’re hustling, and treating him kindly at the same time.”

By mid point of the season it was a fairly evenly paced 3.5 miles in about 24:00. I said fuck the last 6:00 considering no one else was taking it seriously, while I was putting in work.

“S” had this heart of gold childlike innocence.

One day I got a wonderful awful idea, something of a game, a test for myself, and sure to bring amusement to him.

We’re on that final stretch before hitting the wrestling room at 24:00, its probably 300m to go.

I come to a stop, he steps in place alongside me for about 10 seconds, before coming to a stop, and looking at me with the saddest of faces.

“S – I want you to listen to me carefully.”

“Ok J, what is it?”

“From now on, at some point in the run, you know how we end in the wrestling room?”

“Yeah.”

“From now on, at some point in each run, I’m going to say “Hit It”, and we’re both going to run as fast as we can back to the wrestling room. Don’t run alongside me, it’s fine to be ahead, go as fast as you can, and I’ll go as fast as I can. Will you do that for me, run as fast as you can when I say hit it? Even if that makes us not alongside each other?”

“Ok, I’ll run as fast as I can when you say hit it.”

“Ok S, hit it” and I took off, him quickly catching on.

That corner was the usual hit it spot, though to keep him guessing I’d vary it 50m in either direction, once not calling it entirely, and a few times calling it far further out.

He’d leave me in the dust, and I was a decent 200m dasher in spring track. With a couple of turns left to get to the wrestling room my goal was to be within sight of him when he entered ahead of me. By the end of the season that was the case, and I’d be wiped out entering that room, a huge sense of pride actually putting in honest effort while the rest of the team was doing the sad sack lazy pack airborne shuffle while the team captain openly skipped probably to fuck his girlfriend (the coach had caught on and enforced that shuffle with a blatant eye turned at his best wrestler’s blatant disregard of his practice schedule).

That’s the story of my best all around running ability, junior year wrestling season at 5’11” 195lbs, proving that heavier guys can pretty quickly get to around a 21:00 5k or better.

Now to sign this one off as -J aka Persistence & Tenacity

9/22/20 Gym Floor Anecdote – 75+ Year Old Man One Arm Pushups

9/22/20
“G” – He’s a cool old timer, I believe he said he’s 76 (update : 71 – I confused people), fairly fit, and one of those older guys that are just so positive that they’re always a pleasure to speak with.

He saw me, we had a brief chat, and he made a comment about one arm pushups.

“Wait, you can do one arm pushups. Still?”

He gets that fun loving mischievous look in his eyes, stands up from the machine he was at, and got down on the floor.

His range of motion wasn’t great, probably half way to touching chest to floor, but there he was, 76 years old, a set of 10-15 one arm pushups with his right hand on the spot.

“That’s cool.”

He did some pushups, regular two handed, and had similar range of motion. I think something in his shoulders bugs him.

(I remember “N” at the old commercial gym, had the same personality, and benched hard with the same range of motion.)

I respect the hell out of him for taking care of himself, getting to the gym, and playfully and honestly working.

It’s cool to see that there are people who still have youthful personalities, never losing it as they age.

It’s striking how willing to learn he is, he is joyous to discuss training, full of wonder at it, viewing it all as new and wonderful. He didn’t start the gym til after retirement.

We met last winter, which I likely posted about, him asking me a question about the pulldown variation I was doing, and it became a personal trainer type practice for me as I showed him how he could train lower body around a bad knee(s) while the chick nearby watched intrigued.

“G” is a decent example of how to age right. There are teenagers who think they’re capable of less.

You’re capable of far more!

Persistence & Tenacity

Pushups Til I’m 6′ Deep!

I’m not missing my pushups, no way no how.

You might not get it, entirely okay to take “one day off”, but one has the tendency to turn to several, and before you know it you’re hitting pushups NEVER instead of daily.

I’d have to be buried or physically restrained to miss a day!

And restrained I’d still be attempting, one arms could be plausible in that situation.

I’d be attempting!

Missed pushups?
Not happening!

I’m so close to five years I can taste it, nearly 4.5!

Persistence & Tenacity

 

9/26/20 Early AM : Using The Heavy Grips Grippers

For a few weeks I had been doing a rep or a handful of reps with my Heavy Grips just before laying down, and sometimes upon waking or at other times as the mood struck me.

Greasing the groove with them as it was on my mind.

The 150lb gripper is easy for reps with either hand, and I was getting within a millimeter of closing the 200lb one with my right hand.

I was even getting further and further with the 200lb in the left hand. From barely moving to past halfway closed.

I hadn’t done a rep in around a week or two, though I had done some bar hangs a few days ago, and got a really good forearm pump from skin the cats and fat bar pullups a few days before that.

Now 9/26 it was with using a good set with the opposite hand mind you, but on my right hand I closed it then came within a millimeter on the second and third reps. A set of close to three, from what was a one rep or nearly so not so long ago.

High Frequency → Time Off → Progress

↑ Science and…Truth.

For the right hand I did start negatives with the 250lb gripper, a step past the present “goal”, but that was ridiculously fast in opening, and what I was doing that I felt was working was doing sets of reps with the 150lb gripper as slowly as possible with both hands, and progressively failing further and further with the 200 and 250.

I’ve had these for years, and only now have I started to train on them and make progress.

Remember – High Frequency → Time Off → Progress

Want It To Work? Decide It Will Work.

From The Archives :
1/28/19

Through most of my training years whenever I had access to weights I almost always stuck to high training frequency. 5 lifts a week at a minimum.

I believed frequency works, and didn’t mentally buy into low frequency possibly giving results.

I’ve now seen that all frequencies will work…as long as you mentally buy in.

I couldn’t possibly advocate for anyone to train in a manner that they don’t buy into.

The mental buy in allows anything and everything to work, though just as long as you’ve bought into it.

Belief pulls rank on science and bro science. It outranks everything, even past results, and past held beliefs.

Don’t do anything you don’t want to do. Don’t do anything you’re not bought into.

If you’ve decided you’re going to squat everyday for the next 12 (or more) weeks, believe in the system, and do so…it’ll bring results.

If you’ve decided that you have the best genetics, ergo everything works, and you decide to only train occasionally as the mood strikes…it’ll bring results.

The craziest results you’ve ever had, or have witnessed others have, were laid atop a solid foundation of belief. The results came from buying into the method.

I like to bag on those who train in methods of the least personal creativity, and highest blandness, but hey, when they’ve bought into the boring…it too works.

For example : I watched my lifting partner have true belief in bigger by the day, to the point Rich Piana was personally surprised how well it worked for him when they spoke at an expo.

It’ll all be good. Just believe…buy in.

Those idiotic training methods? They’re not with a buy in.

The buy in makes whatever you choose to do the oft searched for perfect method.

(This perfect program could even be no program.)

Persistence & Tenacity

A Quick Thought : Prison Fitness & Planet Fitness

If dudes in prison get jacked with nothing, YOU CAN make planet fitness work.

Prison – zero equipment.
Planet Fitness – the above (calisthenics mostly), plus all the machines.

You have more options at pf, therefore it works, since…dudes are getting jacked in prison…with less.

You don’t need the perfect gym.

-J

Headstands – The Holistic Exercise

Headstands are an incredible exercise.

They not only strengthen the neck, but your entire spine, your entire core, and have other positive effects.

They are the fastest way to build collision type neck strength, and in addition to the strength building are an incredible holistic health practice.

Headache? I’ll get them from my neck muscles being stiff, and/or from too much screen time. Try a headstand, it’s the best medicine.

The posture functions as an amazing stress reliever.

I’m sure there’s a chakra explanation about the inversion of blood flow. I haven’t read up on it, I just know headstands are both a yogic and martial art practice that I use a few times a week to positive effect.

I’ve even started making them a strength exercise, putting my feet on a wall and removing my hands from the floor, as opposed to the practice I’d always done of freestanding in the posture with a tripod of hands and head on the floor. And not only is the neck firing hard, but the entire midsection is shaking in this variant.

And if the abs shake they’re going to be getting stronger.

Western gym bro thought likes to mock yoga, this is wrong. Many yogic practices are highly rewarding.

I suggest everyone regularly headstand. The benefits are enormous.

Meditative too.

-J

Once A Day Drop Into A Deep Squat

Often I’d have big powerlifters look at me in surprise “how can you hit that deep a squat”.

This is a health practice I highly recommend, if you have read about it online it’s likely been referred to as the “third world squat”.

At some point every day I’ll descend into a deep hamstrings on calves squat.

In all honesty I most often tend to do it each night after I’ve taken a piss.

I believe that not only does this retain good squatting mobility and mechanics, but plays into my legs staying aokay when my training is skewed heavily towards the upper body. I rise out of the squat powerfully, locking my glutes and quads at the top, and while at the bottom is move around there. I believe this works.

One rep a day, that’s all it takes to maintain mobility and strength.

Persistence & Tenacity

9/21/20 Flow : PT – Never Taking A Day Off

When I take a day off from training, I don’t truly take the day off.

Having internalized the PT mindset, every single day I’m going to do pushups at the very least.

So even if I’m doing almost nothing physical that day, I’m still dropping, I’m still doing pushups as it’s habitual 365 day a year accountable to self mandatory PT.

It’s a better approach to fitness to have a simple equipment free daily PT that you refuse to miss.

You don’t need to make training into a big deal mentally.

Training motivation is inconsequential to me as I’m doing pushups.

If I go to the gym, I’m doing pushups still.

If I don’t go to the gym, I’m doing pushups, and sometimes no more than that.

If I don’t have a gym membership, I’m doing pushups, and probably in a much higher volume.

You see, I beat the “don’t have time to train/don’t want to go the gym/etc” list of excuses.

If I opt into one of them, somewhere, at sometime EVERY DAY I’ll be dropping for pushups.

No rigidity past that, and really the true true minimum is about 30 reps, for me 20 seconds.

It’s amazing to outsiders just how high paying a 20 second daily habit can be.

2½ minutes of pushup PT at the minimum weekly, puts you light years ahead of the competition.

And you don’t have to stick to minimal PT, it’s just there as the fallback when you decide to do almost nothing.

It’s amazing that many are so mentally weak that they don’t even do this.

You have 20 seconds a day! Drop during a commercial or loading screen in what is the first step, you lazy fucks!

Persistence & Tenacity

If Girls Can Build Muscle Well…

If girls can get a nice toned build with silly light weights, and often on machines to boot…

What’s stopping you?

You can think of testosterone as the muscle building hormone, and a severely low level of testosterone in a guy is the top end of testosterone on the female spectrum…

This means that naturally as a man you can, you have the potential to, get very very muscular!

So again, what’s stopping you?

Persistence & Tenacity