BEYOND STRONG

05/31/08- Bench

Was thinking of deloading today, but I felt good so I went with it.

-3-board press: hit 335 x1 raw dog, then 425 x1, 495 x1, 515 x1 in the Rage X.  All were nice and easy and I held the 515 at lockout for a couple seconds.  My bench is coming up by leaps and bounds, that was a 40 pound PR since I did 3 boards back in late March.  I was thinking of going to 545, but I wanted to end on a good note and 515 was certainly a good note and a big PR.  Lance and Cullen both commented on how much stronger my bench is and how much more stable I am under the bar.  Chalk it up to a ton of triceps work and all the back work I have been doing.  As I grow and learn more about my own training I am finding out how important the back is to ALL lifts.  The stronger my lats and upper back get, the stronger every one of my lifts gets.  If you aren't doing strict chest supported rows, you are missing out on some all around strength.

-Chest supported row: hammer grip, 70 x10, x10, x10, x10.

-Close grip 5-board: 245 x20, 315 x9, x9.

-Kettle bell floor press/elbows out ext: 56s x10/10, x9/9, x9/8.  These fried my triceps.  I would push the kettle bells up to lock out from the floor, then do an elbows out ext, then lower it back to the beginning of the floor press position.

-Reverse flys w/blast straps: BW x6, x6, x6.

Done.  Full gear squats tomorrow!

On the "this fucking sucks" side, I have a bad tooth that needs yanked.  It started hurting me last week and they couldn't get me in until yesterday.  After x-rays and a check-up the dentist says I have 2 choices.  Root canal or extraction.  She said it is pretty bad and is infected, it started as a cavity between the teeth and the cavity just ate away at it until it hit the root and nerve.  From the outside it doesn't look that bad, no redness and no swelling, but it hurts like hell.  I voted extraction, but I am waiting till after worlds because she doesn't want me lifting heavy for a week after she pulls it.  Right now I am on penicillin and I have some pain killers if needed.  This is the price I pay for not going to the dentist in 12 years...

Bring on the fun!

If you haven't seen this yet, this is Konstantinovs pulling 885 for 2 reps.  This shows me that I haven't even begun to tap into the potential of the human body.

-Rick

05/29/08- Deads

-Conventional Deadlifts: 590 x2, x2, x2.  Belt only.  Very easy.  Looking back over my log, last time I was at 590 I did 5 reps, but I was in my Marathon suit and I only did 1 set.  I would say I am as close to as strong as I have been in the deadlift, minus my first 700 raw pull.  When I hit 700 raw in late 06', I was focused 100% on my dead and my squat was so-so and my bench was garbage.  Right now I am focused 100% on bringing up all 3.  This is MUCH MUCH harder.  Smitty asked me a few days ago if I am still at 700 raw and the answer is NO.  It is simple, I am training the squat and bench just as hard now, thus I can't recover as quick and the gains come slower.

A couple interesting things I have discovered about my deadlift:
1.  My form has changed.  I used to pull with my feet very close together and now I have them shoulder width, toes slightly out.  This lets me get my hips up a little higher while still maintaining the ramp like back.

2.  My deadlift speed is gone.  I used to be a very explosive deadlifter.  The bar would rocket off the ground and then stall a couple inches from lockout.  When I missed, I missed there.  Now, I am slower, but I have no sticking point.  Meaning, the bar comes up the same speed the whole time and I lock it out with ease.  When Cullen watched me pull last Sunday, he said the raw 610 looked slow, but it was the same speed he whole way and it felt very light to me.  Strange, and looking back over my log the only real difference I see between my training now and back when I was quicker was now I am doing a ton more back work.  Bottom line, I am stronger but slower.  590 today moved slow, but it felt easy and there was no doubt when I was doing it that I was going to lock it out with ease.  I can't explain it, but hey, I will take it.

-Shrugs: 575 x10, x10, x10.

Done. 45 minutes door to door.

-Rick 

This was the first HIT workout.  Felt very weird but surprisingly fatigued.  If this does nothing else but maintain strength then I'll be happy.

Hammer Incline Press - w-upx20 then 4platesx20, 6 platesx7
Hammer Pullover - w-upx20 then 4 platesx20, 6 platesx9
These were done back to back and the reps suffered a bit.
Cable X-over - 45x21, 65x12
Seated Calves - 2platesx21, 4platesx11
Planks - 110lb platex50secsx40secs
Again back to back
Seesaw DB press - 60'sx10x10
Supermans - 2kg DB'sx20, 4kg DB'sx12
Plate Wrist Curls - 10kg platex11x10 each hand
Reverse Wrist Curls  - 45lbx20, 55lbsx12

20 minute stretch

That was interesting. This took less than 30 mins and I think it was rushed. I like the 2 top end sets though and the higher reps didn't aggravate my elbows at all.  The cable x-overs were in because I have  been getting some minor pectoral pain and I wanted a little direct pec work  in there.  Next time I will still superset but will take more rest so I can use bigger weights.

Nick

Another day in paradise

Bolo is hanging out in paradise for a while now, and he has set up a nice pull up bar in the garage. It's a 2" bar, so it works the grip as well. Most of the time I just do the regular pull ups, chins and do some sort of combination with pushups, or military presses or any other compound exercise. It's quite alright. I like to do ladders with push ups, like 8/7/6/5/4 and repeat. Gets in the reps nice and quick. Goal is to get a set of 25 reps, right now I am around 12-15. Ten sets of 10 would be good as well.

In a few weeks there is a local bodybuilding contest coming up here in Bali, and hopefully I can make it, and put in some coverage of the event!

Next to that, I will also be organizing a martial arts event, that is being held at one of the most beautiful school campus in the world... www.greenschool.org
Every now and then I have time to check the interweb, and reading the inspirational articles of Nick McK. is some good stuff. He's a bit more creative with exercises and workout routines, and saves me some time to think and mumble about a decent routine. He is by far the most allround athlete I personally know, so kep up the good work! Thanks Nick!

Ofcourse, bodyweight stuff is not what I was, and what I am about, and at the moment not being able to hit the really heavy weights and going to the gym, but still get the ins and outs of what i going on in the hardcore scene of heavy ass weights, Rick W. provides me with enough good ol'  fasion weight talk that I can survive without getting crushed under the bar for a moment.. Keep it up!

My kettlebells are coming down hopefully very soon, fingers crossed some tiny Indonesian didn't snatch them off the boat and took them home... And here comes Shaf, that has some solid info on a lot of things, but especially the more theoretic side of the weight game. Lots'  of kb stuff, and other nifty info that one shouldn't neglect in getting a better athlete..

And well, there's me ofcourse, Lay-Z boy that hangs on the beach, teaches in Bali, and tries to keep in shape. His entry's? Hmmm.. His body is already being compared to Bolo, but I don't know if that's a good thing...

_theo..

05/28/08- Upper body assistance

-Dumbbell Floor Press: 90s x10, x10, x10, x10.  These felt very easy today.  My triceps are coming up nicely and every week I am getting stronger.  I might actually peak for this meet...

-Elbows out ext: 45 x10, 50 x8, x8, x8.

-Push downs: 190 x8, x8, x8.

-Forward raise with cable: 90 x8, x8, x8.

-Super pull-over: 200 x8, x8, x8.

-Kroc Rows: 132 x15 each arm, no straps.

-Seated low row underhand grip: 195 x8, x8, x8.

Done.  Fast, effective workout.  I started getting sick to my stomach after the Kroc Rows, so I knew I was moving fast.  Weights or reps are going up each week, FUCKING PROGRESSION.  Imagine that.  No secrets, no special exercises, just get FUCKING STRONGER.

On another note, my explosions from down below have been incredibly smelly since I started taking the Protein Factory mix.  I think it is the egg protein, and man, it stinks something fierce.  It does serve a purpose though, it clears the gym out from people who are just sitting around talking and trying to look pretty.  The down side is it seems to be pissing my wife off...

Well, it looks like I won't be in the ACE pro squat suit at Worlds.  I am not one to talk bad about a company, but I feel like I was kind of done dirty with the whole thing so I just asked for a refund.  In my opinion, if you are a loyal customer who spends a decent amount of money, you should be helped out from time to time.  Ah well.  This will allow me to get the Inzer Fusion deadlift suit, a suit that I have heard great things about from some Inzer users.  I will be ordering it sometime later this week.

Check out this video of Zakk Wylde of Black Label Society getting his training in with his son.  Pretty cool when he shows him how to chalk his hands.

-Rick

Jackie Chan

I was trawling you tube and found a great little video in honour of Jackie Chan, one of the all time greatest stuntmen and action actors. 

There would have been a few different choice from myself (like the wind tunnel scene from Armour of God 2) but this is cool.

Then as a second treat...here's a similar compilation of fight scenes showing Jackie's incredible agility, speed and resilience to pain. And yes...Jackie does lift weights as well.

Nick

I got up and went straight downstairs to the gym in the lobby of our block of units.

1000m row - 4 mins as a general warm-up. Then various rotations and light stretches.
100 Burpee Challenge. This has been going forever over at rosstraining.com and I decided to try it today. It's hard! What is great though is that it is a solid little workout that doesn't take much time and gets the whole body working. I managed 100 burpees in 7mins16 seconds. That is now a nice goal to increase from time to time. The only problem is that Ross and his guys all do the burpees with a full pushup as well! Wow! SO now the goal will be 100 burpees in under 10 minutes with a proper pushup.

Also, I am going back to my roots and will be hitting some High Intensity workouts over the next few weeks. I'm re-reading all my Hard Training and High Intensity Training newsletters from the 80's and 90's and reviewing writings by Dr. Ken Leistner, Arthur Jones and Mike Mentzer. I hope to also be adding in lots more bodyweight and stretching exercises.

Nick

I decided to play with some pressing techniques today with 90% weights.

Military Press - 135x10, 180x5, 200 close gripx1, 200wide gripx1, 210wide and wrist wrapsx1, 200 no thumbsx1, 200 with thumbsx1, 180x5 wide grip. I think I like the wider grip better with the thumbs wrapped around the bar. I really have never been a good presser so the more I work on technique the better.
Chins - 55lbsx8, 100lbsx5, 120lbsx3 1/2
Dips - 135x8, 200x4, 90lbsx15
I think I am going to start working in some higher reps sets here to save my elbows.
Jump training!
Plank - 110lbs platex1 minute
Boxing - 7x1m30sec rounds with 45 seconds of shadow kicking in between
Stretching

EDIT: Later in the day I went and did a 2mile or 3.2km run on the treadmill. 17mins30. First running I have done in years...yuck!

 

Nick

Cardio, cardio...

Saturday I did a really hard 15 minutes on the eliptical with the weight vest then did 3 medium paced (2 minutes) 500m rows on the concept 2 with pushups, swings and snatches for 20 reps in between sets.
Sunday was...

1000m row
25 pushups and 25 squats
750m row
30 pushups and 40 squats
500m row
30 pushups and 50 squats

This was again with the weight vest on. I took yesterday off. Body feels ok except for the the left elbow. I am itching to do something heavy though!

Nick

Memorial Day

No Prowler today, too busy opening up my basement (putting the screens in, spraying for spiders), opening my pool, and then tilling and planting my garden.  I planted:
-2 types of tomatoes
-green, yellow, and red peppers
-corn
-2 types of squash
-2 types of beans
-cucumbers
-carrots
-radish
-onions
-water melon
-cantaloupe
-spinach
-field greens
-sun flowers

So yea...I was busy.  Nothing like working in the dirt, gets the blood flowing.  The way fuel prices are, I expect all produce to go up in price a ton.  I wont need to buy anything, I have everything I need right out past my garage.

I am not sore at all today, so yesterday was truly a de-load day.  Every day I think about Worlds, so I have a feeling I am going to have a very good meet.  My goals are set, I just need to go get them now.  I still have 4 and a half solid weeks of training, long time.  I can put on a lot of strength in that time frame if I train right, eat right, and sleep right.  I am very happy on how much my back is coming along, thanks to the Kroc Rows and the chest supported row.  That thing is BEASTLY and leaves me sore for days.

I have been eying up a new video camera so we can start getting some video of the training sessions.  I think the readers will get a lot out of Cullen and Lance's bench form, shirt techniques, etc. 

Here is my Memorial Day video, enjoy it:

Till the 'morrow-

-Rick