I've been absent for a while, well over a month, but I'm back. I have recently suffered a torn pec and can't press for another month and a half. It's my own fault I have neglected my own advice and don't do my recovery work. Shame on me!!! My right internal shoulder rotation is dismal to say the least and my upper back and shoulder girdle is full of adhesions. Well since injuring my pec I have been doing shoulder mobility work, foam rolling, and using my Ther-a-cane. I would recommend the Ther-a-cane to any one. I didn't realize how tight and bad off I was until I started really digging.
With this injury I have had to change my training since I can't bench, which to be perfectly honest with you I hate benching but it does suck since I hit a huge PR a week before the injury. I can overhead press with no discomfort and have been pounding the heck out of my upper back. Recently I started putting cleans in my programs, I guess I'm just reliving the glory days of my Oly lifting career. First night back to the Oly lifts and I easily cleaned 275 for a slow triple. What the hell is a slow triple? Well it's a set of 3 where you can catch a quick breath and reset. The Oly lifts are not designed to be done for reps (Sorry Crossfit).
My goals are to:
1) Heal my pec with out a major setback by increasing my shoulder mobility and health
2) Practice what I preach about doing recovery work.
3) Increase my bench press without bench pressing.
I'll let you know how that works.
Wednesday, July 25, 2012
Tuesday, June 12, 2012
Lessons Learned in the Gym Part 2
I've been in the dark ages for the past week and a half, with no internet, luckily for you I'm back. I always said one of the two most frequent questions I get asked is, "what supplements should I take? Right now I'm taking protein and this and that ....".
My first question to these people is do you eat? Simple question, huh, and of course I get the answer "yeah!". However, once we start talking I quickly find out that these people usually fall into one of two categories.
The first category of "supplement seekers" are the people that eat, but what they eat is junk. They may be getting in plenty of calories (i.e. 2000+) but these calories are from horrible sources. These calories are usually from carb heavy diets, heavy on the bread and pasta and extremely low on protein. The second category of "supplement seekers" don't eat enough. They starve themselves taking in extremely low calories causing there bodies to hang on to as much of their fat reserve as possible and burn off a lesser fuel like muscle. Both groups of "supplement seekers" may workout/train very hard but see little results in the form of body composition or strength gains.
If you fall into one of these two categories my advice to you is simple eat first supplement second. There is no "supplement" for real food. Eating whole, unprocessed food is key to getting stronger, feeling better and looking better. Here is a simple rule when looking at food, "If you can't kill it, catch it or grow it DON'T EAT IT!"
If you are eating properly, then you must look at two other variables in the fitness equation. Are you training effectively? Are you doing minimal weights, low intensity, single joint movements? If so quit, do some research and find out how to train. The other variable is recovery. We must do an equal part recovery work for all the training we do. So what do I mean by recovery work? Well recovery can include everything from getting adequate sleep to foam rolling to special exercises such as sled dragging...
Ok, ok, ok you say that you are eating clean and taking in plenty of calories, training heavy with multi joint movements, getting plenty of sleep and doing recovery work so what supplements would you recommend? Well I would start with a quality whey based protein that is low in carbs. Stay away from soy based proteins. Soy is an inferior protein source that can cause a host of problems. Branch chained amino acids are also a good investment there are plenty of benefits of BCAA's. Check out the link to learn more about BCAA's http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/791/The_Benefits_of_BCAAs.aspx
Now another supplement that I really think is beneficial are ZMA's (zinc magnesium aspartate). ZMA's help you sleep allowing muscle recovery. http://www.livestrong.com/article/283647-what-are-the-benefits-of-zma-supplements/
So to recap, before you spend money on expensive supplements you need to ask yourself three very important questions.
1) Are you eating enough of the right foods?
2) Are you training properly for your goals?
3) Are you doing your recovery work?
If you answered yes to all three then look into starting with a protein supplement, some BCAA's, and some ZMA.
Until next post be safe and be strong.
Ford
My first question to these people is do you eat? Simple question, huh, and of course I get the answer "yeah!". However, once we start talking I quickly find out that these people usually fall into one of two categories.
The first category of "supplement seekers" are the people that eat, but what they eat is junk. They may be getting in plenty of calories (i.e. 2000+) but these calories are from horrible sources. These calories are usually from carb heavy diets, heavy on the bread and pasta and extremely low on protein. The second category of "supplement seekers" don't eat enough. They starve themselves taking in extremely low calories causing there bodies to hang on to as much of their fat reserve as possible and burn off a lesser fuel like muscle. Both groups of "supplement seekers" may workout/train very hard but see little results in the form of body composition or strength gains.
If you fall into one of these two categories my advice to you is simple eat first supplement second. There is no "supplement" for real food. Eating whole, unprocessed food is key to getting stronger, feeling better and looking better. Here is a simple rule when looking at food, "If you can't kill it, catch it or grow it DON'T EAT IT!"
If you are eating properly, then you must look at two other variables in the fitness equation. Are you training effectively? Are you doing minimal weights, low intensity, single joint movements? If so quit, do some research and find out how to train. The other variable is recovery. We must do an equal part recovery work for all the training we do. So what do I mean by recovery work? Well recovery can include everything from getting adequate sleep to foam rolling to special exercises such as sled dragging...
Ok, ok, ok you say that you are eating clean and taking in plenty of calories, training heavy with multi joint movements, getting plenty of sleep and doing recovery work so what supplements would you recommend? Well I would start with a quality whey based protein that is low in carbs. Stay away from soy based proteins. Soy is an inferior protein source that can cause a host of problems. Branch chained amino acids are also a good investment there are plenty of benefits of BCAA's. Check out the link to learn more about BCAA's http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/791/The_Benefits_of_BCAAs.aspx
Now another supplement that I really think is beneficial are ZMA's (zinc magnesium aspartate). ZMA's help you sleep allowing muscle recovery. http://www.livestrong.com/article/283647-what-are-the-benefits-of-zma-supplements/
So to recap, before you spend money on expensive supplements you need to ask yourself three very important questions.
1) Are you eating enough of the right foods?
2) Are you training properly for your goals?
3) Are you doing your recovery work?
If you answered yes to all three then look into starting with a protein supplement, some BCAA's, and some ZMA.
Until next post be safe and be strong.
Ford
Tuesday, May 22, 2012
This Week In Training 5/13 - 5/19
Sunday
Speed press 10 x3
Low pulley row 4x10-20
Incline Dumbbell 4x10-20
Pull ups (pronated grip) 4x10
Skull crushers against mini bands 4x10
Hammer curl 1x20
Tall kneeling static Palloff press
Tuesday
Safety Bar Box Squat 170 lb. band tension + bar weight 5x5
Power cleans from the hang 5x5 (technique work)
Clean Pulls from blocks 3x5
Leg curl 8x3
Hack Squats 2x15-20
Leg Raises 3x10
Thursday
Floor Press 5x5 (new PR)
Standing Shoulder press from pins (drop set)
185x10
165x8
145x8
Pull ups wide 4x10
Land mines 4x10
Saturday
Speed pulls (still working the modified sumo stance) against medium bands 10x1
Circuit GHR--> Neutral Grip Pull down --> Leg raise 4x10
Widow Maker Back Squat 1x20 (new PR)
I'm planning on doing a three week band wave on the SSB box squat by increasing the band tension each week and trying to keep the bar weight the same, then deloading a week and trying a heavy triple PR. I feel good with the pressing. I think the addition of more over head pressing feels great, so far! Those that know me know that I love over head pressing.
Speed press 10 x3
Low pulley row 4x10-20
Incline Dumbbell 4x10-20
Pull ups (pronated grip) 4x10
Skull crushers against mini bands 4x10
Hammer curl 1x20
Tall kneeling static Palloff press
Tuesday
Safety Bar Box Squat 170 lb. band tension + bar weight 5x5
Power cleans from the hang 5x5 (technique work)
Clean Pulls from blocks 3x5
Leg curl 8x3
Hack Squats 2x15-20
Leg Raises 3x10
Thursday
Floor Press 5x5 (new PR)
Standing Shoulder press from pins (drop set)
185x10
165x8
145x8
Pull ups wide 4x10
Land mines 4x10
Saturday
Speed pulls (still working the modified sumo stance) against medium bands 10x1
Circuit GHR--> Neutral Grip Pull down --> Leg raise 4x10
Widow Maker Back Squat 1x20 (new PR)
I'm planning on doing a three week band wave on the SSB box squat by increasing the band tension each week and trying to keep the bar weight the same, then deloading a week and trying a heavy triple PR. I feel good with the pressing. I think the addition of more over head pressing feels great, so far! Those that know me know that I love over head pressing.
Lessons Learned in the Gym Part 1
Lessons Learned in the Gym Part 1
If you are reading this no doubt you've been in a gym, belong to one, or at least workout to some degree whether that is exercise tapes (wow I think I just dated myself) or you are a runner. I get bombarded all the time while I'm training myself or clients with all types of questions. Usually those questions start out as "what's that work...well I do this for that!" or "what supplements do you think I should take?". The list goes on and on part of me is glad that I'm considered a trusted resource. I've decided to sit down and write / rant about a few topics that I've come across.
This first post is for the women out there that want to burn fat, "tone" (not sure what exactly that means), but don't want to get big and bulky. Let me start by saying it's not easy being big and bulky, if it were every guy in the gym would look like a beast. It takes years of proper training, eating, and discipline to get there also it takes a special little hormone called testosterone that female lack.
Ladies if you want to burn fat cardio is not the answer, lifting weights is. Lifting a load causes a greater energy expenditure than mindlessly keeping up with a tredmill. Move weight to lose weight, it's that simple. I have a female client that has lost 2 dress sizes, lowered her cholesterol 40 points in a year and was able to stop taking her cholesterol lowering medicine and it has all been through proper exercise (ie moving/lifting weights) she has made no changes to her diet. Can you imagine yourself having to buy new clothes that fit because your old ones are too big? Can you imagine stopping the use of cholesterol lowering drugs and feeling better both physically and mentally?
Ladies drop the 3 lb. dumbbells and walk away from the cardio equipment. I know they feel safe and are familiar but I urge you to seek out a good trainer/teacher to show you how to properly move weights. Look for one that understands how the body moves and not just sees an exercise and thinks it would get you "toned".
Tuesday, May 15, 2012
This Week in Training 5/6-5/12
Sunday
Speed bench against light band doubled over 8x3
blast strap dips 4x15
seated row wide handle 4x10-20
Standing shoulder press 4x10
Pull ups 3x8
Ab
Tuesday
Cambered bar squats 4x10
Good mornings 4x8
calf raise 5x15
Ab rotation 5x10
Imbalance Kettlebell step ups 4x10
Ab
Thursday
Bench with 25lb kettlebell hanging from a mini band 5x5
Dips 4x25
Pull ups weighted 35lb 5x5
Seated single arm overhead press 4x10
Incline shrug 2x12
Rear delt raise 3x10
Ab
Saturday
Modified sumo stance deadlift with 160lb of chains 3x1
Reverse lunge with 2 chains around shoulders 2x20
Standing Leg curl 4x10-20
Standing calf raise 4x15
Hanging leg raises
I think I'm over with this high volume. Pulling for some heavy singles Saturday felt great but I probably need the volume for now. I'm going to start using 5x5 on my main movement and keep the volume of my accessories high. My body weight is down to 237 from 252 but I still feel strong.
Sunday
Speed bench against light band doubled over 8x3
blast strap dips 4x15
seated row wide handle 4x10-20
Standing shoulder press 4x10
Pull ups 3x8
Ab
Tuesday
Cambered bar squats 4x10
Good mornings 4x8
calf raise 5x15
Ab rotation 5x10
Imbalance Kettlebell step ups 4x10
Ab
Thursday
Bench with 25lb kettlebell hanging from a mini band 5x5
Dips 4x25
Pull ups weighted 35lb 5x5
Seated single arm overhead press 4x10
Incline shrug 2x12
Rear delt raise 3x10
Ab
Saturday
Modified sumo stance deadlift with 160lb of chains 3x1
Reverse lunge with 2 chains around shoulders 2x20
Standing Leg curl 4x10-20
Standing calf raise 4x15
Hanging leg raises
I think I'm over with this high volume. Pulling for some heavy singles Saturday felt great but I probably need the volume for now. I'm going to start using 5x5 on my main movement and keep the volume of my accessories high. My body weight is down to 237 from 252 but I still feel strong.
Monday, May 7, 2012
This week in training 4/29 - 5/6
Well this is the first real training week since competing in the GSB Powerlifting meet on April 21st. To say that I needed a deload week was an understatement. After taking a 1000lb squat for one heck of a ride and then benching a new personal record of 600 my back was trashed. So after 14 weeks of competition prep cycle I need to change things up. I decided that I need to add some volume in and start getting my cardiovascular endurance up a bit just to throw my CNS for a loop.
So this past week looked like:
Sunday:
Back squat 4x10
Barbell lunge 3x10
Glute bridges 4x8
Calf raises 5x15
Abs
Tuesday:
Floor Press w Swiss bar 4x5 then rep max on 5th set
Incline Dumbbell 4x15-20
Chest supported row 4x10
Pull Down 3x15
Tri pushdown 3x15
Abs
Thursday:
Deadlift (trying a new stance a hybrid sumo/conventional) 3x3
Speed pulls 8x1
Low box squat (2" below parallel) 1x20
Band Pull throughs 4x15
Abs
Saturday:
Off had a play date with my daughter
For the first week back it felt good to lightly load the spine and get a pump. I'm thinking of going back to a 4 day split. I believe that I need more dynamic work on my bench days so adding a speed day and then switching gears to more shoulder work on that day may get that bench up a little more. This is all a part of a plan to hopefully by next year squat 1060, bench 650, and pull 700-750. We will see. It's also time to start dropping some weight I got up to 250+ for this meet and now by making minor changes to the diet I've dropped down to 240. In the next couple of weeks I'm going to start adding in some sprint work.
So this past week looked like:
Sunday:
Back squat 4x10
Barbell lunge 3x10
Glute bridges 4x8
Calf raises 5x15
Abs
Tuesday:
Floor Press w Swiss bar 4x5 then rep max on 5th set
Incline Dumbbell 4x15-20
Chest supported row 4x10
Pull Down 3x15
Tri pushdown 3x15
Abs
Thursday:
Deadlift (trying a new stance a hybrid sumo/conventional) 3x3
Speed pulls 8x1
Low box squat (2" below parallel) 1x20
Band Pull throughs 4x15
Abs
Saturday:
Off had a play date with my daughter
For the first week back it felt good to lightly load the spine and get a pump. I'm thinking of going back to a 4 day split. I believe that I need more dynamic work on my bench days so adding a speed day and then switching gears to more shoulder work on that day may get that bench up a little more. This is all a part of a plan to hopefully by next year squat 1060, bench 650, and pull 700-750. We will see. It's also time to start dropping some weight I got up to 250+ for this meet and now by making minor changes to the diet I've dropped down to 240. In the next couple of weeks I'm going to start adding in some sprint work.
Thursday, May 3, 2012
Check back in later for this week in training where we will take an overview of this weeks training log and spotlight a few good videos.
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