tag:blogger.com,1999:blog-35212528499814813712024-02-23T06:37:40.408-08:00Swole at Every HeightStrength and conditioning by Cody Lefever.Unknownnoreply@blogger.comBlogger49125tag:blogger.com,1999:blog-3521252849981481371.post-59370151506408511522023-12-27T12:24:00.000-08:002024-01-12T11:19:34.337-08:001700 Days: Kill the Bear<p><span style="font-family: "Times New Roman", serif; font-size: 12pt; text-indent: 0.5in;"></span></p> On the 1,729th workout without a rest day I completed a personal record squat set of 185 pounds for 76 reps. This post describes the process I employed to achieve that set and many others along the way. I hope you find this post helpful so that you too can achieve rep max personal records in any lift of your choosing. <div><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://image.tmdb.org/t/p/original/fvokkKZuhMosdpABHduMdOdIDkp.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="800" data-original-width="533" height="400" src="https://image.tmdb.org/t/p/original/fvokkKZuhMosdpABHduMdOdIDkp.jpg" width="266" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Watch it now if you haven't seen it.</td></tr></tbody></table><p></p><p><span style="font-family: "Times New Roman", serif; font-size: 12pt; text-indent: 0.5in;"> One of my favorite movies
is "The Edge.” Released in 1997, it is a thrilling tale of survival starring
Anthony Hopkins and Alec Baldwin. The story revolves around two men, Charles
Morse (played by Anthony Hopkins) and Bob Green (played by Alec Baldwin), who
find themselves stranded in the remote wilderness of Alaska after their plane
crashes. Charles is a wealthy and intelligent billionaire, while Bob is a young
and charismatic fashion photographer. The opening scenes portray Charles as
reserved and intellectual, while Bob is impulsive and superficial.</span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">The men struggle to
survive in the harsh and unforgiving Alaskan wilderness as tensions between
them rise. They soon discover that they are not alone. A massive and cunning
grizzly bear begins stalking them, pushing them to their limits. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">The movie explores themes
of human instinct, the will to survive, and the thin line between the comforts
of civilization and savage nature.<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">As Bob's will is fading, Charles provides one of
the most powerful quotes of any movie. In </span><a href="https://www.youtube.com/watch?v=F5rZeGU0E2s"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">this most memorable scene</span></a><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">
he is convincing the younger Bob that they will kill the bear and live. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Charles: “Do you believe
it, Bob? Believe it?”<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Bob: “I don’t know
Charles.”<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Charles: “Ah?”<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Bob: “I don’t think it’ll
work Charles.”<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Charles: “It will work!”<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Bob: “No.”<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Charles: “It will work!
What one man can do another can do.”<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Bob: “We can’t kill the
bear, Charles. He’s ahead of us all the time. It is like he is reading our
minds. He’s stalking us for God’s sakes! He’s…”<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Charles: “You want to
die, don’t you? Well, then die. I’ll tell you what. I’m not going to die. I’m
not going to die. I’m going to kill the bear. Say it, I’m going to kill the
bear. Say it, I’m going to kill the bear. Say it. Say it! I’m going to kill the
bear! Say it!”<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Bob: <i>meekly</i> “I’m
going to kill the bear.”<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Charles: “Say it again!”<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Bob: “I’m going to kill
the bear.”<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Charles: “And again!”<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Bob: “I’m going to kill
the bear!”<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Charles: “Good! What one
man can do another can do!”<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Bob: “What one man can do
another can do.”<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Charles: “Say it again!”<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Bob: “What one man can do
another can do.”<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Charles: “And again!”<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Bob: <i>yelling </i>“What
one man can do another can do!”<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Charles: “Yeah. You’re
goddamned right. Cause today, I’m going to kill the motherfucker.” <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">The quotes Charles
provides in this scene are mantras I have used repeatedly. I’ve said these
things to myself countless times, quoted this scene in previous blogs, and
during my time as an active-duty Marine, I would recite “What one man can do
another can do” to those I led.<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Today, I’m telling you to
<i>kill the bear</i>. <span style="mso-spacerun: yes;"> </span><o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">What seems impossible,
what seems like it might kill you, is exactly what you need to do. By facing
such challenges you will grow because </span><a href="https://swoleateveryheight.blogspot.com/2023/04/physicality-creativity-and-consciousness.html"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">we
are what we do</span></a><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">. Therefore, if you are always doing what
you know you can do, then you are choosing stagnation and ultimately, death. Prevent
the most common quagmire found in the gym by choosing risk and facing defeat. Get
so close to destruction that you can smell the bear. Then, when your
inside voice cries <i>quit!</i> Persevere and kill the bear.<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Know that you will fail
many times before you succeed. Know that success is one fleeting moment in the
process, and that the </span><a href="https://swoleateveryheight.blogspot.com/2022/10/1300-days-process-is-goal.html"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">process
itself is the goal</span></a><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;"> – not the momentary gratification of
killing the bear; a single yet rewarding event that develops the way forward.
Instead, be gratified every second you are in the process, even when failure
guts you, rejoice. Strive for that next rep. <o:p></o:p></span></p><p class="MsoNormal" style="text-indent: 0.5in;"></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://bmoviebffs.com/wp-content/uploads/2018/06/The-Edge-1997-still.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="533" data-original-width="800" height="267" src="https://bmoviebffs.com/wp-content/uploads/2018/06/The-Edge-1997-still.jpg" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">See the bear. Prepare to kill it.</td></tr></tbody></table><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;"><br /></span><p></p>
<p class="MsoNormal"><b><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Enter: The Bear<o:p></o:p></span></b></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">What is this bear I speak
of? The bear is the next rep.<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">The bear shows its face
when you near a personal record. Its growl steals your breath on that fourth rep
when five is the goal. On the 19<sup>th</sup> when you want 20. When the weight
feels heavier than ever before, the bear is standing over you, ready to eat. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">To harden yourself
against the bear, seek its teeth. There is no other way to kill
a bear than to hunt it down, rep after rep, forever reaching for more bear
skins with which to adorn your gym. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">We are created at the
edge of destruction. The bear will maul you. But you will live another day,
pushing forth, taking with you the hides of one bear after another. Not every
hunt will be successful, but hunt you must, otherwise the bear wins. From a
broken heap, rise anew. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><i><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Kill the bear.</span></i><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;"><o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">I say this to myself now
as much as I say it to you. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">When I am a rep away and
my heart is beating out of my chest, I say <i>kill the bear</i>, and squat one
more rep. However, not every set is a successful hunt. Sometimes I rack the bar
early. Defeated. Eaten up. Knowing that I sought the bear as a fool,
underprepared in mind and body. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Last year I set out to
achieve a series of </span><a href="https://www.reddit.com/r/weightroom/comments/zq1bkz/2022_year_in_review_and_2023_goals/j0z0wvs/?context=3"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">squat
rep max personal records</span></a><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">. For twelve months I steadily worked
towards these goals. Week after week I hunted one bear after another. These are
the bears I killed. Many times I lost the fight against them, only to pursue
them and later taste victory. One by one they fell. <o:p></o:p></span></p>
<p class="MsoNormal"><a href="https://www.youtube.com/watch?v=oQcDLXm_dm8"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">135x100</span></a><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;"><o:p></o:p></span></p>
<p class="MsoNormal"><a href="https://www.youtube.com/watch?v=L6r1Z2P7oKo"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">185x75</span></a><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;"><o:p></o:p></span></p>
<p class="MsoNormal"><a href="https://www.youtube.com/watch?v=LxlK7QEI2dw"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">225x50</span></a><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;"> <o:p></o:p></span></p>
<p class="MsoNormal"><a href="https://www.youtube.com/watch?v=Veb-lzEREQM"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">275x35</span></a><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;"><o:p></o:p></span></p>
<p class="MsoNormal"><a href="https://www.instagram.com/p/CvSxaUPg_0P/"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">315x25</span></a><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;"> <o:p></o:p></span></p>
<p class="MsoNormal"><a href="https://www.instagram.com/p/Cs6udW4gwR8/"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">365x15</span></a><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;"> <o:p></o:p></span></p>
<p class="MsoNormal"><a href="https://www.instagram.com/p/Cu5INn1AjVR/"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">405x10</span></a><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;"> <o:p></o:p></span></p>
<p class="MsoNormal"><a href="https://www.youtube.com/shorts/Zg3AfDpqLsw"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">455x5</span></a><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;"><o:p></o:p></span></p>
<p class="MsoNormal"><a href="https://www.youtube.com/shorts/MnL0WWsNIV8"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">500x3</span></a><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;"><o:p></o:p></span></p>
<p class="MsoNormal"><a href="https://www.youtube.com/shorts/hKxWHgnCTLc"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">525x1</span></a><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;"><o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Last year when I listed
those squat sets, I forgot that I once had done </span><a href="https://youtu.be/18yLbhwZzu0?t=310"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">500x2</span></a><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">.
I updated that to a new goal of three reps, making each set a personal
record. Some by many reps, others by one rep, and in the case of the 1-rep max,
less than two pounds. My previous 1RM was set in 2016. Now older, I am
stronger, due in large part to me growing more cunning than the bear. <o:p></o:p></span></p><p class="MsoNormal" style="text-indent: 0.5in;"></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://m.media-amazon.com/images/M/MV5BZDljMDQ4MDYtYzZkNi00ZDlmLWE1YWQtZGZjMmQ3NWJjZTJjXkEyXkFqcGdeQXVyMjUyNDk2ODc@._V1_FMjpg_UX1000_.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="340" data-original-width="800" height="170" src="https://m.media-amazon.com/images/M/MV5BZDljMDQ4MDYtYzZkNi00ZDlmLWE1YWQtZGZjMmQ3NWJjZTJjXkEyXkFqcGdeQXVyMjUyNDk2ODc@._V1_FMjpg_UX1000_.jpg" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Face the bear or run from it, killing your spirit instead.</td></tr></tbody></table><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;"><br /></span><p></p>
<p class="MsoNormal"><b><span style="font-family: "Times New Roman",serif; font-size: 16pt; line-height: 107%;">Hunter / Killer<o:p></o:p></span></b></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">“Training and testing are two different things.”<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">-Every strength coach ever<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">My previous best with </span><a href="https://www.instagram.com/p/B5nlw7pgZ04/"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">315 was 20 reps</span></a><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">.
In stalking that bear, I managed to get </span><a href="https://www.youtube.com/watch?v=NsUwvyaEEKU"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">315x22 reps</span></a><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">,
just three shy of my goal. That day, despite setting a new personal record, the
bear won. I died after watching the video and realizing that I quit mentally
well before my body was exhausted physically. The last rep was fast, the
position was good, yet I didn’t push for that next rep, and because of that,
the bear won. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">The same happened with
365 when I got it for </span><a href="https://www.instagram.com/p/CsYp7uoAk9-/"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">12
reps and doubted</span></a><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;"> myself getting the next three. The bear
won again that day. It won several times more. The same was true when hunting 405x10.
Though, by then I was more cautious, having learned from my many failed
attempts with 315 and 365, so I pursued my 10RM personal record one week at a
time, one rep at a time, being eaten up only once when hunting that 10RM@405.<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">First, I got </span><a href="https://www.instagram.com/p/Cte8Q91papl/"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">405x6</span></a><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">.
The next week it was </span><a href="https://www.instagram.com/p/CtxO4aIOxR4/"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">405x7</span></a><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">.
Then </span><a href="https://www.instagram.com/p/CuDERRnA4Us/"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">405x8</span></a><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">
the week after. But the next week I succumbed, and the bear won… just </span><a href="https://www.instagram.com/p/CuVRUEHAuYh/"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">8 reps again</span></a><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">.
I should have pushed for the 9<sup>th</sup> rep. I quit instead and racked the
bar. The following week I got </span><a href="https://www.instagram.com/p/CunY_7lAfSZ/"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">405x9</span></a><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">
and much needed revenge. One week later and well prepared mentally and
physically, 405x10 was mine. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">The more the bear escapes
me, the more I want it. And though I die a little when I see that I quit a set
early, I am encouraged, for one day the bear will be mine. Rep after rep I
temper myself against the bear, and rep after rep I get strong enough – both
physically and mentally – to one day <i>kill the bear</i>. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Hunting is training.
Killing is testing. Therefore, not every time I squat am I trying to <i>kill
the bear</i>. Most of the time I am training myself in preparation for that
moment when I can be successful. To be successful, most of the training should
be more difficult than the testing. Because then, when you <i>kill the bear,</i>
it will come easier, and you will be more prepared for the next one. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">For example, the final
workout with 315 pounds the week before I finally hit 315x26 and <i>killed the
bear</i> was among the most difficult squat sessions I have ever completed. It
was a simple </span><a href="https://www.instagram.com/p/Cu-tWlNgoDQ/"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">15
down with 315 pounds</span></a><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">: 15 reps, 14 reps, 13 reps… 12… 11… 11
(contemplate quitting because I forgot how to count and did an extra rep)… 9…
8… 7… 6… 5… 4… 3… 2… 1… done, and nearly dead<i>.</i> Such workouts
were also completed, but on separate days than the kinds of accumulation phase
progression that is detailed below. These kinds of workouts served to build
capacity by limiting rest and providing novel stimulus that helped me develop specific conditioning and grow mentally sharp (read: practice counting lots of reps while under a bar). <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Another example of conditioning focused training would be
doing every minute on the minute (EMOM) workouts where I might try to squat half-
or quarter-sets of my previous week’s RM for a predetermined length of time.
For example, if last week I squatted 315 pounds for a 10RM, then in my EMOM
workout the following week I would do a 15-minute EMOM of 3 rep sets: thus
completing 45 reps with 315 pounds. These had the added benefit of training my breath control and keeping my heart rate in check. Though each set is not very fatiguing, the
limited rest helped build capacity so that I can push rest lower between those
sets in the kinds of workouts detailed in the following section. <o:p></o:p></span></p><p class="MsoNormal" style="text-indent: 0.5in;"></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://i.pinimg.com/736x/2d/b5/9e/2db59e32b74bf96faf1f8432b752e54d--anthony-hopkins-corp.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="493" data-original-width="736" height="268" src="https://i.pinimg.com/736x/2d/b5/9e/2db59e32b74bf96faf1f8432b752e54d--anthony-hopkins-corp.jpg" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Be cunning and daring and you will be victorious.</td></tr></tbody></table><p></p><p class="MsoNormal"><b><span style="font-family: "Times New Roman",serif; font-size: 14pt; line-height: 107%;"><br /></span></b></p><p class="MsoNormal"><b><span style="font-family: "Times New Roman",serif; font-size: 14pt; line-height: 107%;">Find/Hold/Push/Extend (FHPE)<o:p></o:p></span></b></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">What follows describes an
accumulation phase. This is a period in your training where volume progression is the
priority. I used this process for squats, as I accumulated reps weekly,
stalking my bears. A similar approach can be applied to any lift. Use this
approach to hunt and kill your bears. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Below is an example strategy
of how to push 365 pounds from a 6 Rep Max (RM) to a 15RM. Doing so more than
doubles the volume one is capable of with a weight. This is how I’ve been pushing
for the high rep squat goals I have. Let this example serve as a guide for your
efforts. I applied these same concepts and similar progression patterns to 405 pounds, as I pushed it from a 5RM to a 10RM, and likewise for my 455-pound and 500-pound rep max goals. The methodical approach detailed in the following section is, more or less, how I achieved every squat set I determined to do this year. Simply take these concepts and apply them to your weights, abilities, and the movement of your choice. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><b><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Week 1:</span></b><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">
Find 6RM at an easy effort (leaving 2 or more reps of the same quality in the
tank.) Then follow that RM with half-sets. These are additional sets with rep
values that are half of the RM. Perform a minimum of four and a maximum of six
half-sets after the RM, all at the same weight as the RM. If the half-sets are moving
with good quality (consistent posture and speed) then you should extend to five
to six follow-up half-sets after the RM. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Shortened as: 6RM@365(E)+3
reps x 4 to 6 sets<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><b><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Week 2:</span></b><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;"> Holding
365 pounds until it becomes a 15RM, this week push for a higher RM. Follow-up
volume is performed via half-sets that are adjusted on account of the effort
rating of the RM.<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>Example:
7RM@365<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Assume that the push
effort for the RM resulted in a moderate effort (meaning only one rep of the
same quality left in the tank) or a hard effort (no reps remaining). In this
case, accounting for the higher effort, rounding down the half-sets would be an
appropriate call. <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>Example:
7RM@365(M or H)+3 reps<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">This is because by having
fewer reps per set in the follow up volume you are more likely going to be able
to extend the follow up sets to five or six total after the RM. I have found
that a half-set rounded up after a moderate or hard RM results in greater
fatigue and more rapid decline in rep quality. By rounding down and doing more
sets instead, fatigue is limited while also accumulating the necessary volume
to push the weight to a higher RM the next week. <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>Example:
7RM@365(M or H)+3 reps x 5 sets<o:p></o:p></span></p>
<p class="MsoNormal" style="tab-stops: 207.9pt; text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">In
this example, the sets ended because the last rep of the fifth set reached a
moderate to hard rating and the minimum additional volume after the RM had been
achieved. Therefore, there was no extra benefit of grinding out a 6<sup>th</sup>
half-set. The goal for the follow up volume is to double RM value. So, if you
hit a 7RM you want to get at least 14 total reps via the follow up half-sets. In
the above example, 15 reps were completed after the 7RM. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">The beauty of doing
half-sets after the RM is that they start easy, which results in less fatigue,
while also allowing us to get more high-quality volume with a weight. The
follow up sets should stop when they become a moderate or hard effort. Should
the minimum additional volume not be achieved then I suggest you reduce the
half-set value by one or two reps and complete more total sets. In this case,
doing singles or doubles once the triples become too difficult, extending those
singles or doubles until the minimum volume is achieved; typically just one or
two additional sets. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><b><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Week 3:</span></b><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;"> Push
365 pounds for a higher RM. Follow-up volume is performed via half-sets that
are adjusted on account of the effort rating of the RM. <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>Example:
8RM@365(H)<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Here only one rep was
added but it came at a hard effort (meaning no reps of the same quality were
remaining). In this case, the wise choice would be to round down the half-sets,
thereby opening the effort gap (the difference between the RM value and the
half-sets after) thus allowing for more total sets to be completed without
incurring too much fatigue. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Since adding reps each
week is the goal, mitigating fatigue is a top priority. When rounding down the
half-sets try to do more of them. In this case, if necessary, it is okay to
exceed the usual limit of six follow-up sets because each set has fewer reps. Again,
the goal here is to at a minimum have the total value of the follow-up
half-sets reach twice the value of the RM.<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>Example:
8RM@365(H)+3 reps x 4 sets (12 reps) + 2 reps x 2 sets (4 reps) (16 reps total)<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">The triples worked well
until the fourth set, which was again a hard effort. Because of that, a fifth and
sixth set of two reps were performed. This way the minimum follow-up set volume
was achieved; the lifter completed 16 total reps after the 8RM. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">If however the follow up
set volume does not reach the minimum amount of doubling the RM, it is not a
big deal in the grand scheme of things. Account for this training fatigue in
the next session where this weight will be lifted for even more volume. But to
do so, while also limiting fatigue, the RM set can be skipped and only the half-sets
will be performed. This way, the most fatiguing set of the workout is removed,
resulting in less training fatigue, achieving a kind of deload while also using
the same weight and getting more reps in than the week before. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><b><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Week 4:</span></b><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;"> Lift
365 pounds for half-sets only. No RM is performed this week because the minimum
follow-up set volume was barely achieved the week prior or was not achieved at
all. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Here in week four the RM
set is skipped to allow for more training volume while mitigating overall
fatigue. Because the RM set causes the most fatigue due to greater time under
tension, when training fatigue is limiting training volume (as it was in week three),
simply remove the one set that causes the most fatigue – the RM set. By doing
so, more total volume can be completed. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Example: 365 x 4 reps x 7
sets<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">The total volume is 28
reps, four more reps than week three which had 8RM+3x4+2x2 (24 reps). Because
no RM was performed, the half-sets were pushed from 3 reps to 4 reps and those
half-sets were extended to 7 sets. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">When skipping the RM set,
more half-sets will be needed to beat the volume of the week prior. Should the
sixth set of four reps go up smooth and still be easy (meaning two or more reps
left in the tank) then attempt a seventh half-set. However, if even one more
rep is completed over the training volume in week three, you have still made
progress. If you need one more rep, then do it via a single rep set. Like with
week 3, the last two or three sets could decrease in value, perhaps going to
triples, doubles, singles, or any mix of the three needed to beat the total
volume of the week prior. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><b><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Week 5:</span></b><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">
Because no RM set was attempted last week, but the total volume had improved,
the RM will attempt to be pushed higher. To account for accumulated fatigue,
the effort will be kept at an easy or moderate target. <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>Example:
9RM@365(M)+4 reps x5 sets<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>The
push effort was successful, adding one rep over the week 3 rep max while
keeping it within the target effort range. Because the RM was at a moderate
effort and training fatigue is still a factor to be mitigated, the half-sets
were rounded down. This allowed the follow-up volume to be extended to five
sets, for a total of 29 reps in this workout. This added +1 rep over week 4’s
total volume. <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span><b>Week
6:</b> The RM push will be attempted again, trying to add another rep. A hard
effort is allowed for this since it had been two weeks since the last hard
effort set. Remember, a hard effort is one in which another rep at the same
quality is unlikely. Perhaps another rep could be performed, but it would
greatly sacrifice rep quality and incur far too much fatigue, ultimately
limiting the accumulation phase. The goal is to sustainably add reps to each
training session. To do so, you must be mindful of fatigue as you continue to
accumulate training volume with the same weight week in, week out. <span style="mso-spacerun: yes;"> </span><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>Example:
10RM@365(H)+5 reps x4 sets<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>A
total of 30 reps was completed. The RM was at a hard effort, confirming that
last week was likely a genuine moderate effort. In this way such weekly push
efforts of the same weight serve as a check and balance, informing you of your
effort rating accuracy, as well as informing you of how many reps and sets to
complete after the RM. <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>The
half-sets are now pushed from sets of four reps to sets of five reps. This is a
minor increase in time under tension through the follow-up volume. A
considerable factor when it comes to developing the ability to push the RM
higher. For this reason, the half-sets are limited to just four total, thereby
matching the half-set volume of the week prior. The one added rep came via the
RM being successfully pushed to ten reps. Next week, the RM target will be held
at 10RM with the goal that the effort decreases. If so, the half-sets will be
extended to five or six sets. <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span><b>Week
7:</b> The RM is held to 10 reps with the goal of it being easier. The half-set
volume is extended, thus adding to your total training volume. <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>Example:<span style="mso-spacerun: yes;"> </span>10RM@365(M)+5 reps x5 sets<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>The
RM got a little easier, but not much. The total volume was beaten by one
half-set, making it 35 reps: a gain of +5 reps over last week. The goal for
next week will be to again hold the RM target at 10 reps, hoping it is then an
easy effort, and if so the half-sets will again be extended to a sixth set. <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span><b>Week
8:</b> 10RM remains the target, with easy being the ideal effort. More half-set
volume will be added by attempting a sixth set after the RM. <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>Example:
10RM@365(E)+5 reps x6 sets<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>Because
the effort reduced further, the amount of follow-up volume could be fully
extended. The sixth set went up at a moderate effort, perhaps allowing for a
seventh rep on that final half-set. The RM effort being easy and the half-sets
being fully extended indicates that the RM could very likely be pushed next
week, which will be the goal. <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span><b>Week
9:</b> The RM will be pushed to a hard effort and the half-sets adjusted depending
on the effort of the RM set and the resulting fatigue. <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>Example:
12RM@365(H)+6 reps x4 sets<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>The
effort last week was easy, indicating that an RM push this week could result in
a gain of +2 reps to the RM. That ended up being the case. The half-sets were completed
for six reps each, limiting those to just four sets so as mitigate accumulated
training fatigue. Again, the time under tension for each half-set increased,
developing the ability to further push the RM in later workouts.<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Although the time under
tension increased the effort gap decreased, going from a difference of 5 reps
in week 8 to a difference of 6 reps in week 8. This means that most of the
follow-up volume was very easy, or easy, as the later sets (4 through 6) will
get more difficult due to fatigue. Next week, the goal will be to hold the
12RM@365 but hopefully it becomes a moderate or easy effort. If so, then the
half-sets will be extended to five or six sets total. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><b><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Week 10:</span></b><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">
The same weight is again repeated for a 12RM with the goal of getting in more
follow-up volume via extending the half-sets to five or six sets. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Example: 12RM@365(M)+6
reps x4 sets +3 reps<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">The RM effort improved,
it got a little easier, but the follow-up volume proved to be more taxing. This
could be due to bad recovery the days before, or just an inevitable off day.
Regardless as to why, the follow-up volume was increased barely by doing a 5<sup>th</sup>
set of just three reps. Such would be a quarter set. Should next week have a
similar result, then that 5<sup>th</sup> set will be pushed for more reps,
hopefully then at least getting it for 4 reps, but ideally it will be another
half-set of 6 reps next week. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">In addition to getting +3
reps over the week prior, the rest was pushed lower. This increased the density
of the training session. This was also likely a factor as to why that 5<sup>th</sup>
set couldn’t be completed for six reps. Being mindful of rest will help you
improve your work capacity with a weight. So as you are trying to add reps to
the workouts, you may also attempt to reduce the rest between each set.
However, do not be eager to limit rest too much. Just five to ten seconds less
still gets the work done faster. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><b><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Week 11:</span></b><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;"> The
12RM will be held, hopefully then landing at an easy effort. If so, more
follow-up volume will be completed. Because the effort gap has widened
substantially in the last few workouts, limiting rest between the sets has
become a more important progression factor. To improve training density, the
rest between sets will be limited by a conservative 5 sets less than last
week’s training session.<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Example: 12RM@365(E)+6
reps x5 sets <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">The fifth follow-up set
was successfully pushed to six reps. That added three reps over the total
volume last week. So progress was made. However, the rest was limited further,
decreasing it by 5 seconds less between all half-set compared to the week
prior. This way, training density increased as the effort gap widened due to
the RM effort getting easier and thus the half-sets too becoming easier as
well. Next week, the RM will be pushed.<span style="mso-spacerun: yes;">
</span>At this point, the bear is within striking distance. It may prove a dreadfully
difficult set, but if achieved, you have killed the bear. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><b><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Week 12:</span></b><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">
Because last week’s RM effort was easy and the half-sets were extended to five
sets after the RM, while also further limiting rest, the RM will be pushed. The
reach goal is to achieve the 15RM target, killing the bear you’ve been hunting
for the last three months. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Example: 14RM@365(H)+7
reps x4 sets</span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">The bear killed you. You
racked the bar a rep early, believing it to be the hardest set of your life.
Maybe it was. Nevertheless, you picked yourself off the floor of the gym and stepped
back into the squat rack for the follow-up half-sets. These were not extended
and kept for the minimum goal of four sets. The overall volume went up by
several reps, which is progress. In addition to adding volume, rest was again
pushed down by 5 seconds less between each half-set. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Next week, you will again
push the RM, trying to then kill the bear.<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><b><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Week 13:</span></b><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">
The RM was hard last week; it will be hard again this week. However, because
last week had just four follow-up sets, the total volume did not increase, it
remained the same from week 11 to week 12. Such is how the weeks may go when
the follow-up set volume is extended as it was in week 11. The volume may even
go down after a successful RM push effort, which is often followed by four
half-sets or perhaps just two or three, depending on the effort of the RM, how
many reps were gained during the push effort, and the level of fatigue. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Because the follow-up
sets last week were limited to just four, the result was effectively a time
under tension deload, which promoted better recovery and less fatigue heading
into this workout. That makes the RM push effort more likely able to reach the
15RM goal. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Example: 15RM@365(H)<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">You killed the bear. It
was hard. Harder than last week. However, that final rep was reached for and
grinded out. You learned a valuable lesson: sometimes when you think you don’t
have another rep in the tank, you might. Your mind may be fearful and tell you
to quit, but you’ve developed the ability to ignore that voice of doubt. This
is a different kind of progression, something that is developed in these
accumulation phases. When all is needed to progress is just one more rep than
last week, you will learn how to make that rep happen, whether that means
digging deep and pushing the RM for one more or extending the follow-up volume.
<o:p></o:p></span></p>
<p class="MsoNormal"><b><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Conclusion<o:p></o:p></span></b></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>Keep
in mind that the above progression does not perfectly mirror my own. It is
close though. All I did was make neater my actual workouts so that the concept
could be more easily understood. It took me about 3-months (beginning of March
to end of May) to push 365 pounds from a 6RM weight to a 15RM weight. However,
that weight hovered around a 5RM to 6RM for two months prior, as I was not
actively working with it. Also, while I was trying to gain volume each week
with 365 pounds, I was doing other squat workouts during the week to build my strength and/or
endurance with another weight. For example, I would be working with 405
or more, developing heavier RM strength as I pushed that weight towards my goal
RM sets, listed earlier in this blog. Doing so built my maximal strength in one
session while in another session I was developing my squat strength-endurance. These things worked together to develop the long list of squat sets I competed in 2023. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Likewise, I would be
doing workouts where my specific work capacity was the goal, achieving that by
limiting rest such as during EMOM workouts as previously mentioned, or an AMRAP
(As Many Reps (or Rounds) As Possible). An example workout was a </span><a href="https://www.youtube.com/watch?v=05U-51I92pk&t=1s"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">20-minute
AMRAP of 135-pound squats x5 reps</span></a><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">, completing as many sets
of 5 reps in 20 minutes as possible. I did this workout in early March when I
began pushing 365-pounds toward the 15RM goal. This was by far the hardest
workout I did in 2023. Because of it I learned just how much I could push
mentally, a skill needed when training to kill bears. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Though not necessary,
that kind of grueling and terribly painful workout benefited me. It may not be
needed for you! Do what work you determine needs to be done. Some of that will
be improving your heavier maxes, some of it will be improving your lighter rep maxes,
some of it will be focused on specific conditioning (such as that 20-minute
AMRAP death squat session), and some of it will be focused on general physical preparedness
(GPP) such as sled work or time dedicated to cardio like running, rowing, or cycling. Develop your training plan according to your strengths and weaknesses,
be patient while applying consistent effort, and before long you will also have
trophy bears. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Train now. Prepare to <i>kill
the bear</i>. <o:p></o:p></span></p><p class="MsoNormal" style="text-indent: 0.5in;"></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://m.media-amazon.com/images/M/MV5BNDc0MTk5ZjAtYmQwZC00YzVhLTkyMzMtODhhMDY0ODk5OTc3XkEyXkFqcGdeQXVyMjUyNDk2ODc@._V1_SY360_SX640_AL_.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="360" data-original-width="640" height="225" src="https://m.media-amazon.com/images/M/MV5BNDc0MTk5ZjAtYmQwZC00YzVhLTkyMzMtODhhMDY0ODk5OTc3XkEyXkFqcGdeQXVyMjUyNDk2ODc@._V1_SY360_SX640_AL_.jpg" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">The ideal gym fit. Haters will act unimpressed.</td></tr></tbody></table><br /><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;"><br /></span><p></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;"><o:p> </o:p></span></p></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-3521252849981481371.post-53477886882688048942023-04-03T05:49:00.001-07:002023-04-14T12:47:36.213-07:00Physicality, Creativity, and Consciousness<p><b><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Introduction</span></b></p>
<p class="MsoNormal" style="line-height: 200%;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 200%;"><span style="mso-tab-count: 1;"> </span>What follows is an explanation of why I lift. That
question inspired this post and is the context for which my answer was written.
However, the concepts laid out can be more broadly applied beyond lifting
weights and physical fitness generally. Although this was written after four years of training without a rest day, it is my hope that you
the reader find this perspective helpful to your fitness endeavors and
everything else that is part of your life, as it has been in my own. </span></p><p class="MsoNormal" style="line-height: 200%;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 200%;"><br /></span></p>
<p class="MsoNormal"><b><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">The Road to Nowhere<o:p></o:p></span></b></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Why Do you lift?<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Is it cathartic? <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Relaxing?<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">An outlet for something? <o:p></o:p></span></p>
<p class="MsoNormal"><br /></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Or is it a journey?<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">A road <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">to a place <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">with a number that’s pleasing? <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;"><o:p> </o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">If your rage never fades <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">is your therapy working?<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">When your road is blocked <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">will you stop walking?<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">No you will not.<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;"><o:p> </o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Why do you lift? <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Is it the sound of the plates<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">and the smell of chalk in the air? <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Or the commitment,<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">and effort,<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">and drive,<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">to realize yourself<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">on this road to nowhere? <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;"><o:p> </o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Your hate cannot fuel this drive.<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">And the passion will turn to fog.<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">This road is long.<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Its slope is steep. <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">What inside drives you on this Sisyphean feat?<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;"><o:p> </o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">If not anger, passion, or a number,<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Why do you lift? <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">On this road to nowhere?</span></p>
<p class="MsoNormal" style="line-height: 200%; text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 200%;">I
wrote that poem six years ago. Then I didn’t really have an answer to my
question <i>why do you lift?</i> After working out every day for four years, I
found one. <o:p></o:p></span></p>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXSCJw7Ix7lB2uF49ahlJb_EI4Fcz6vQa1V8cj9wQvgj4D_oNFkeJraqRwiHmSJkAZajxhHG1GVW33x_cVrUZE0XQmQPbxrOTDX11w_fjL6QxjRnNq9jR6EYvMYal4J60mD8D__u8xGAJu0EjoARL-W1I8VjprZP3rXgcAOm23RDfHWTKIeJTwFTF1/s500/MCE%20Loop.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="412" data-original-width="500" height="330" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXSCJw7Ix7lB2uF49ahlJb_EI4Fcz6vQa1V8cj9wQvgj4D_oNFkeJraqRwiHmSJkAZajxhHG1GVW33x_cVrUZE0XQmQPbxrOTDX11w_fjL6QxjRnNq9jR6EYvMYal4J60mD8D__u8xGAJu0EjoARL-W1I8VjprZP3rXgcAOm23RDfHWTKIeJTwFTF1/w400-h330/MCE%20Loop.jpg" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><div style="line-height: 32px; text-indent: 0.5in;"><span style="font-family: "Times New Roman", serif; line-height: 32px;">Spirals, December 1953.</span></div><div style="line-height: 32px; text-indent: 0.5in;"><span style="font-family: "Times New Roman", serif; text-indent: 0.5in;">Wood engraving printed from two blocks by M.C. Escher.</span></div><div style="line-height: 32px; text-indent: 0.5in;"><span style="font-family: Times New Roman, serif;">The outside becomes the inside.</span></div></td></tr></tbody></table><b style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 200%;"><br /></span></b><div><b style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 200%;">A
Strange Loop</span></b><p class="MsoNormal" style="line-height: 200%; text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 200%;">Philosopher
and mathematician Douglas Hofstadter developed the concept of "strange
loops" to explain how self-referential systems can create complex patterns
and structures. His book "<a href="https://en.wikipedia.org/wiki/G%C3%B6del,_Escher,_Bach">Gödel, Escher, Bach: An Eternal Golden Braid</a>" describes the paradoxical, self-referential nature of certain
systems. According to Hofstadter, a strange loop is a system that contains a
self-referential structure which, when observed at a higher level of
abstraction, creates a paradoxical situation. Hofstadter suggests that our
lives are analogous to such paradoxical strange loops. <o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 200%; text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 200%;">In
the case of physicality, creativity, and consciousness, the strange loop occurs
when each of these elements refers to the other two, thereby forming a feedback
loop of increasing complexity. For example, physicality refers to the way that
the body and the world around us impact our consciousness and creative output.
But our consciousness also influences the way we experience physicality, and
our creative impulses can shape both our physical actions and our mental
states. Similarly, creativity refers to our ability to generate new ideas and
expressions, but it is also influenced by our physicality and consciousness.
Our physical abilities and limitations can impact the ways we express ourselves
creatively, and our conscious experiences can inform the content and style of
our creative output. And finally, consciousness refers to our subjective
experience of the world, but it is also shaped by our physical experiences and
creative expressions.<o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 200%; text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 200%;">Our
physical senses and actions influence the way we perceive the world, and our
creative endeavors can deepen our understanding of our own consciousness and
the world around us. Together, these three elements create a feedback loop of
increasing complexity, with each one influencing and being influenced by the
other two. This creates a strange loop that has the potential to generate
endless patterns and structures, as well as new insights into the nature of our
physicality, creativity, and consciousness.<o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 200%; text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 200%;">Creativity
is inherently physical. Some paint. Others dance. Life is in each. Action is observed
in the brush strokes of the painter. Emotion is observed in the steps of the
dancer. Action recorded in paint brings a lifeless canvas alive. A dancer’s flowing
limbs make the theater another world. Both artists create and inspire,
breathing life into space, their audiences, and <i>themselves</i>. Our physicality propels
us through the strange loop that is us; our consciousness improves through
creativity which necessitates physicality.<o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 200%; text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 200%;">Like
traditional means of artistic expression, a person lifting weights is creating.
Individual compositions are merely slivers of the grand creation: the artist
themselves; a single workout and the lifter, a product of many workouts. Regarding
the lifter, they are simultaneously developing a sculpture of flesh while
carefully practicing a choreography of exercises. For creations (actions)
reflect the actor (creator). What is created is a mirror through which feedback
is experienced and processed. Feedback provides direction, and without
direction, progression is impossible. Without progression, by means of some
creative act, we become mired and lost. Then our mind, spirit, and body become increasingly
disconnected, until such detachment brings death to each part of us. The last
of which, the body, when developed through creativity, retains and improves the
former two. In this way the triumvirate of self is governed. Our physicality receives
feedback, in turn prompting more creativity from which our sense of self is developed.
<o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 200%; text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 200%;">The
process of self-development is a loop that requires action to progress through.
Creativity, being an act of physicality, whether singing, painting, lifting,
etc., develops two mediums – the most important one being the artist themselves.
The inanimate comes alive by the actions of the creator. The canvas, the theatre,
the piano, the barbell; each are dead before being acted upon. Through the
creative process the individual experiences feedback from which self-awareness
is gained. The creator lives in their creations and the creations in their
creator. <o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 200%; text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 200%;">The
strange loop arises when we consider that our physical bodies are not just
passive tools of consciousness and creativity but are themselves products of
conscious and creative processes. Our bodies are the result of conscious and
creative processes that involve self-reflection, self-awareness, and
self-modification. So, in this strange loop, physicality, creativity, and
consciousness are intertwined in a self-referential structure that creates a
paradoxical situation. Our physical bodies are both the foundation and the
product of our conscious and creative processes, which in turn shape and
transform who we are. The interdependence of these three concepts creates a
strange loop that is both hierarchical and heterarchical, sensible yet paradoxical,
while highlighting the intricate and mysterious nature of the human experience.<o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 200%; text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 200%;">Thus,
our physicality creates our consciousness, and our consciousness creates our
physicality – we are what we do, and what we do, we become. When we stop doing,
we stop being. <o:p></o:p></span></p>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOUOX7Ya7PRI2f3fGhZ5KVdkwaSn5m-oPVR3-gc4d9QQF_fhHttqj86ii8ljm8oAmLMZoFYp9pfuJZKu6xj3s_iGSWLMkMBtvIT7N0y1aIwmiLHY6cc6nM7y13DahWlXXCjMnQ5Bzou6Gp0Rs8O4okLaN6TlxMs6N4ewg64LflQWLPM5hJtSBuYRZ7/s783/MCE%20Cycle.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="783" data-original-width="500" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOUOX7Ya7PRI2f3fGhZ5KVdkwaSn5m-oPVR3-gc4d9QQF_fhHttqj86ii8ljm8oAmLMZoFYp9pfuJZKu6xj3s_iGSWLMkMBtvIT7N0y1aIwmiLHY6cc6nM7y13DahWlXXCjMnQ5Bzou6Gp0Rs8O4okLaN6TlxMs6N4ewg64LflQWLPM5hJtSBuYRZ7/w408-h640/MCE%20Cycle.jpg" width="408" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><p class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: center; text-indent: 0.5in;"><span style="font-family: "Times New Roman", serif;">Cycle, May 1938. Lithograph by M.C. Escher.</span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: center; text-indent: 0.5in;"><span style="font-family: "Times New Roman", serif; text-indent: 0.5in;">The man becomes the structure. </span><span style="font-family: "Times New Roman", serif; text-indent: 0.5in;">The structure produces the man.</span></p></td></tr></tbody></table>
<p class="MsoNormal" style="line-height: 200%;"><b><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 200%;"><br /></span></b></p><p class="MsoNormal" style="line-height: 200%;"><b><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 200%;">I lift, therefore I am. <o:p></o:p></span></b></p>
<p class="MsoNormal" style="line-height: 200%; text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 200%;">As
silly as it sounds, and as convoluted as that last section seems, the reality
is that without consistent measures we are incapable of observing the strange
loop that is our lives. What we do is the process from which who we are arises.
Apart from this process, our reality, our very being, comes into question. <o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 200%; text-indent: 0.5in;"><i><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 200%;">Cogito
ergo sum. I think, therefore I am </span></i><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 200%;">is the foundation upon
which <a href="https://en.wikipedia.org/wiki/Ren%C3%A9_Descartes">Rene Descartes</a>’ philosophy of systematic doubt rests. In the 17<sup>th</sup>
century, Descartes, questioning his own existence and finding the question
itself as the answer is another example of Hofstadter’s paradoxical strange
loops that give rise to consciousness out of a complex self-referential system.
However, it was Kurt G</span><span face=""Nirmala UI",sans-serif" style="font-size: 12pt; line-height: 200%;">ö</span><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 200%;">del’s <a href="https://en.wikipedia.org/wiki/G%C3%B6del%27s_incompleteness_theorems">incompleteness theorems</a>, published nearly 300 years later, that would prove self-reference was
inherent in all complex logical systems (upon which Hofstadter theorizes
strange loops). But it was Descartes who realized through rigorous skepticism that
there is truth in self-reference. His philosophy is considered the origin of
the modern scientific method, for the process of questioning methodologically
is how genuine reality is observed. <o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 200%; text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 200%;">Can
we honestly observe ourselves without generating feedback through the creative
process? No. Therefore, one must find means to create feedback consistently. To
do so requires physicality. For me, that means is lifting weights. And though
it is a far simpler act than say, playing an instrument, it is nevertheless a
creative means that I have braided into my consciousness through consistent
physicality. Lifting is quantifiable and qualitative while also being developmental
and sustainable. Therefore, it is and builds the structure through which my
life flows. <o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 200%; text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 200%;">Do
not interpret this as an argument for being one dimensional. I know who I am
because of what I do, and I do what I know because that is who I am. And
because I know who I am and what I can do, <i>I am even more capable of doing things
I do not know</i>. We grow in capacity as we grow physically, and as we grow physically,
we grow cognitively; these two ultimately giving rise to more creativity – and our
first creation, incomplete until extinguished, is who we are. <o:p></o:p></span></p>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjiJnVSkzLDNgJuoRypRKMnP9piH7BcNv2VzGRcEM6RHiBMzdV_ue_hULfCWnvFUkxrTKWWettyZjuXuPmqkq6GR8PdcX63FQZ0Xj6EMY1QoTQMbgsusOeZUZ8IbIEbTMqEnHGvaZwAuoSktmnysunghLR44rVff4k664KnYyWjCjyZbLpX7UZyNsWC/s843/drawing%20hands.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="715" data-original-width="843" height="339" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjiJnVSkzLDNgJuoRypRKMnP9piH7BcNv2VzGRcEM6RHiBMzdV_ue_hULfCWnvFUkxrTKWWettyZjuXuPmqkq6GR8PdcX63FQZ0Xj6EMY1QoTQMbgsusOeZUZ8IbIEbTMqEnHGvaZwAuoSktmnysunghLR44rVff4k664KnYyWjCjyZbLpX7UZyNsWC/w400-h339/drawing%20hands.jpg" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><p align="center" class="MsoNormal" style="line-height: normal; text-indent: 0.5in;"><span style="font-family: "Times New Roman", serif;">Drawing Hands. January 1948. Lithograph by M.C. Escher.<o:p></o:p></span></p><p align="center" class="MsoNormal" style="line-height: normal; text-indent: 0.5in;"><span style="font-family: "Times New Roman", serif;">What is created, creates. <span style="font-size: 12pt;"> </span></span></p></td></tr></tbody></table><span style="font-family: "Times New Roman", serif; font-size: 12pt; text-align: center; text-indent: 0.5in;"> </span><p class="MsoNormal" style="line-height: 200%; text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 200%;">Physicality,
and more specifically the focus on improving my size, strength, and stamina,
has allowed me to do more things than just lift weights. Physical training is merely
the process from which opportunity arises before me. Because I am fit, I am
more capable. And because I am more capable, I can participate more in this strange
thing we call life. The same can be true for you. Though it may seem daunting
at first, understand that the relationship between physicality, creativity, and
consciousness is both the structure and the means of developing structure: You.
<o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 200%; text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 200%;">On
a whim I can climb a mountain or learn a new activity. When a blizzard hits, I
can chop wood for hours and shovel snow that much longer. I can help myself, my
family, and my neighbors because of the capacity I have developed through the
process of physical training. I am not special. This is the nature of our
environment and who we are within it. Those interactions, with new places, environments,
objects, and people contribute to the feedback loop that informs our consciousness
and develops our being.<o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 200%; text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 200%;">Therefore,
when I am separated from the process that is braided into my being, that process
being physical training, the awareness of what I can do diminishes, and with it
so too fades who I am. Such is true for any of you and any activity. A writer
with prolonged writer’s block ceases to become a writer. Likewise a musician who
stops playing, a painter that stops painting, and for Descartes, a thinker that
stops thinking, stops being. Absence from feedback is death. To receive
feedback, we must be consistent, put forth effort, and remain patient; three
traits that bolster the physicality, creativity, consciousness relationship. <span style="mso-spacerun: yes;"> </span><o:p></o:p></span></p>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxio3z-OQ52QfzaQDHcucaX6H2D_7QKYGslipmWVG8UTH_Pd-BSJ9MACvCkYVpDGRdPNHcxU52CAxrI5shjUZ-na0PziBS5i4QRizWdCc9bxo1XBKwmQ1sVfwFAHwmq4Veb2riNAw1CNSVYMhJ2NlGacq2NDpLnvZNnnqdjerSuQPSvUZgMiA0WUdd/s560/MCE%20Waterfall.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="560" data-original-width="436" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxio3z-OQ52QfzaQDHcucaX6H2D_7QKYGslipmWVG8UTH_Pd-BSJ9MACvCkYVpDGRdPNHcxU52CAxrI5shjUZ-na0PziBS5i4QRizWdCc9bxo1XBKwmQ1sVfwFAHwmq4Veb2riNAw1CNSVYMhJ2NlGacq2NDpLnvZNnnqdjerSuQPSvUZgMiA0WUdd/w311-h400/MCE%20Waterfall.jpg" width="311" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-indent: 0.5in;"><span style="font-family: "Times New Roman", serif;">Waterfall. October 1961. Lithograph by M.C. Escher.<o:p></o:p></span></p><p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-indent: 0.5in;"><span style="font-family: "Times New Roman", serif;">Water flows endlessly through a paradoxical structure.<o:p></o:p></span></p><p align="center" class="MsoNormal" style="line-height: normal; text-indent: 0.5in;"><span style="font-family: "Times New Roman", serif;">Both the form and flow symbolize the nature of our lives.</span></p></td></tr></tbody></table><b style="text-align: center; text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 200%;"><br /></span></b><div><b style="text-align: center; text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 200%;">Effort,
Consistency, Patience</span></b>
<p class="MsoNormal" style="line-height: 200%; text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 200%;">Anything
worthwhile requires three things: Effort, Consistency, and Patience. Without each
of those, the process is cut short. As one fades, so does the other two, making
the day-to-day increasingly unfulfilling. Dissatisfaction comes as our patience
wanes, effort dwindles, and consistency vanishes. Without one of the three the
other two produce insufficient fruit. It is the sum of those three things that
are foundational to any endeavor. Self-development being the most important endeavor
of all. <o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 200%; text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 200%;">Because
who we are is born out of what we do, if we hope to live fulfilled, then we
must put forth the effort by which the feedback we desire is generated. That
effort must be consistent, day in, day out, otherwise the feedback decreases in
both quantity and quality, and with it also our growth. Patience then yields time,
from which nourishing feedback is harvested. We grow when fed. Both the growing
of food and the consumption of it take time, the former far longer than the
latter. This is why creative acts must be consistent, for the feedback they
produce is short lived. Let this analogy be an encouragement. For effort can be
exhausting, consistency monotonous, and patience thin, yet when grafted
together, those branches produce fruits from a tree that is <i>your life</i>. <o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 200%; text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 200%;">When
ripe our labors are enjoyed. Not merely by us alone, but by all those who may
find shelter and nourishment beside us; those who return feedback:
encouragement and criticism, kindness and cruelty, love and hate. Expect
negativity and know that with patience it is possible to process everything beneficially,
then turning all feedback into fuel for consistent effort. The choice is ours –
be not discouraged – for it is not the input that determines the outcome, because
we are not simply machines. Sure, it takes more effort and determination to creatively
repurpose negative feedback into positive results, but those solutions make
hardier systems; the strange loops from which our consciousness grows: physicality
with effort, consistency, and patience.<o:p></o:p></span></p>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVyTr7_K8YvBZ-6oXv_g9ogGiwsMyQ401SbKPTEVyYB3eOwJwtO5c6wrgKnLR5AYevabOoOnjpX8FoEjPFoDUmBgXRPA69KElFeuLbleCjXscEB1Kpqr_D7QOTDI-2bFTLTt5Iu3D15IPMtZq75FZvUt0z7uXghtijGb9YJ8tq0FIP3UCZgBAaDZYS/s500/MCE%20Relativity.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="479" data-original-width="500" height="384" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVyTr7_K8YvBZ-6oXv_g9ogGiwsMyQ401SbKPTEVyYB3eOwJwtO5c6wrgKnLR5AYevabOoOnjpX8FoEjPFoDUmBgXRPA69KElFeuLbleCjXscEB1Kpqr_D7QOTDI-2bFTLTt5Iu3D15IPMtZq75FZvUt0z7uXghtijGb9YJ8tq0FIP3UCZgBAaDZYS/w400-h384/MCE%20Relativity.jpg" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-indent: 0.5in;"><span style="font-family: "Times New Roman", serif;">Relativity. July 1953. Lithograph by M.C. Escher.<o:p></o:p></span></p><p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-indent: 0.5in;"><span style="font-family: "Times New Roman", serif;">Simultaneously hierarchical and heterarchical.<o:p></o:p></span></p><p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-indent: 0.5in;"><span style="font-family: "Times New Roman", serif;">No side is up or down, yet all are connected<o:p></o:p></span></p><p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-indent: 0.5in;"><span style="font-family: "Times New Roman", serif;">and movement flows throughout.</span></p></td></tr></tbody></table><b style="text-align: center; text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 200%;"><br /></span></b></div><div><b style="text-align: center; text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 200%;">Building a Complete
System</span></b>
<p class="MsoNormal" style="line-height: 200%;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 200%;"><span style="mso-tab-count: 1;"> </span>A complete system is a set of interacting and
interdependent components or parts that work together to achieve a specific
goal or purpose. It involves all the necessary elements and resources needed to
operate and function effectively. A complete system may include hardware,
software, data, procedures, people, and other operational or organizational
components that are necessary for the system to fulfill its intended purpose.
It is a cohesive and integrated whole made up of various parts that work
together to achieve a specific outcome. What is your desired outcome and how are
you developing and sustaining the complete system necessary to realize that
goal? <o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 200%; text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 200%;">By
now it should be clear that you must do before you receive and what you receive
reflects the quality and consistency of your efforts. Your system may not be
complete, but that should not be the barrier that stops you from acting. Such incompleteness
requires physicality because it takes work – effort, consistency, and patience –
to develop what areas are lacking. Should those areas be unknown, become an
explorer and locate what is needed. Become the builder and piece together something
new from what is available. From those efforts creativity is developed, new solutions
are discovered, and capacity increases. <o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 200%; text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 200%;">All
too often we let a missing piece stop us from acting. We will let a seemingly
massive obstacle impede our progress. And because of these missing pieces and
barriers we allow ourselves to operate in a limited and fragile system. This is
unfortunate because what has really occurred is that we have confined ourselves
to a narrow set of solutions. It is possible that what we think is missing is an
assumption, or that the perceived obstacle is an illusion. Operating on false
premises guarantees inaccurate feedback. Even if you had everything you thought
you needed, would you be consistent? Would you put forth the effort? Would you remain
patient?<o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 200%; text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 200%;">To
prevent developing a system lacking integrity we must first act – that is, put
forth the physical effort to discover the true nature of the system we are continuously
developing. Whether or not we act does not separate us from the system that is
part of us. It does not pause. Life goes on. The choice to not act is passivity,
ultimately weakening the system that is inherently us. Therefore, it is
consistent physicality that both produces the complete system and does the work
of holding it together. Anything found lacking is discovered through physicality,
which is creativity, the means of developing solutions that complete the system;
the strange loop that is our conscious selves.<o:p></o:p></span></p>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGCZ2OBZr9AzlDIkbqEGtf1PhRvFJYp2C5CbWjlRB0T6meYy4i4vMBUSeXuwQUGaKKWKexSxaAsi3YAdQx3DUWgq-yIYQeWw0PtirEMHSjLLpHQyn1sntUrp4w8DTJB5zYSA9ueOZTAy9LFflMcmxlSCMAQDcJN5T8VUNJu0hzZ5r5MPavkHjIzkmY/s500/MCE%20tessellation.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="488" data-original-width="500" height="390" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGCZ2OBZr9AzlDIkbqEGtf1PhRvFJYp2C5CbWjlRB0T6meYy4i4vMBUSeXuwQUGaKKWKexSxaAsi3YAdQx3DUWgq-yIYQeWw0PtirEMHSjLLpHQyn1sntUrp4w8DTJB5zYSA9ueOZTAy9LFflMcmxlSCMAQDcJN5T8VUNJu0hzZ5r5MPavkHjIzkmY/w400-h390/MCE%20tessellation.jpg" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><p align="center" class="MsoNormal" style="line-height: normal; text-indent: 0.5in;"><span style="font-family: "Times New Roman", serif;">One of M.C. Escher’s many tessellations created<o:p></o:p></span></p><p align="center" class="MsoNormal" style="line-height: normal; text-indent: 0.5in;"><span style="font-family: "Times New Roman", serif;">from several systems based on Euclidian and hyperbolic geometry.</span></p><p align="center" class="MsoNormal" style="line-height: normal; text-indent: 0.5in;"><span style="font-family: "Times New Roman", serif;">A pattern without gaps or overlaps, complete.</span></p></td></tr></tbody></table></div><div><b style="text-align: center; text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 200%;"><br /></span></b></div><div><b style="text-align: center; text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 200%;">Conclusion</span></b>
<p class="MsoNormal" style="line-height: 200%;"><span style="mso-tab-count: 1;"> </span><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 200%;">The
monotony of an endless loop is inescapable. It is who we are, and though the
experiences and fruits (physicality and creativity) may change, the system itself
does not. Therefore, as we apply effort with consistency and patience, it is
better to see monotony as a positive force of our own creation. Like the erosion
that shaped the Grand Canyon, so too does the monotony we endure shape us,
revealing our greatness a little more each day. This process births self-awareness
through patient endurance, in time building the strength of character only achievable
by remaining active and conscious in our development.<o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 200%;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 200%;"><span style="mso-tab-count: 1;"> </span>So, how does one remain and not wither in the environment
and be ground into dust? Assess what you do every day and determine if the loop
you are in is developing your physicality, and therefore your creativity and
consciousness. If one is lacking so are the other two. To live, create
something, and in that process <i>someone</i>: yourself. Not sure what to do or
how to do it? Act first. Do not wait for the perfect time, or the feeling of
having all information, skills, or tools needed to produce the optimal results
in the shortest amount of time. The process is the goal. Separating ourselves
from doing, for any reason, is the means by which we passively accept eventually
not being. Physicality is creativity is consciousness. <o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 200%;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 200%;"><span style="mso-tab-count: 1;"> </span>Do not seek perfection. Desire the process itself, for
that is the strange loop that is life. Braid into it ever more complex capabilities
and creations, using those to receive all feedback with gratitude – even the
negative! For it is our effort and creativity that can turn such feedback into
positive results. Should anything be found lacking, remain consistent and
patient, working through potential solutions. In time what is needed to complete
the system will be received. If not, then effort, consistency, and patience
allowed for the unnecessary to be eroded away, revealing the grander self
within. <o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 200%;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 200%;"><span style="mso-tab-count: 1;"> </span><i>Why do you lift?</i> Asked the poem that began this
post. </span><span style="font-family: "Times New Roman", serif; font-size: 12pt;">Because it helps me know who I am.</span></p>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxQ17Otq8UaqCGL5kY4cwLebhyWfNRR76lnk12NOBTSItIifZvNQZAfoCRTgtx25QNm1ej3Sg-PbP7vwx-n0idy5qxwNTop3e_37bz01HIOPLtfp2djUMDBzSLrWa_Z3LcHm5BfrulJLjwUkkF6bwQZY098XvNDRfC5_kvFpkBFD5I9RbisMQU67fF/s665/MCE%20Self%20Portrait.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="665" data-original-width="500" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxQ17Otq8UaqCGL5kY4cwLebhyWfNRR76lnk12NOBTSItIifZvNQZAfoCRTgtx25QNm1ej3Sg-PbP7vwx-n0idy5qxwNTop3e_37bz01HIOPLtfp2djUMDBzSLrWa_Z3LcHm5BfrulJLjwUkkF6bwQZY098XvNDRfC5_kvFpkBFD5I9RbisMQU67fF/w482-h640/MCE%20Self%20Portrait.jpg" width="482" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: "Times New Roman", serif;">Hand with Reflecting Sphere, a self-portrait.<o:p></o:p></span></p><p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: "Times New Roman", serif;">January 1953. Lithograph by M.C. Escher.</span></p></td></tr></tbody></table><br /></div></div><div><span style="font-family: "Times New Roman", serif;">Images sourced by </span><a href="https://mcescher.com/">M.C. Escher – The Official Website (mcescher.com)</a></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-3521252849981481371.post-18421172120074483612022-12-28T08:14:00.000-08:002022-12-28T08:14:25.769-08:00Your Baseline<p><span style="font-family: "Times New Roman", serif; font-size: 12pt;">Working out without rest days changed how I view
training. At one point, my physical fitness was about being better at my job.
At another point, it was simply about being better at lifting. Now, after 14
years of serious training, my training has become a way of life – instead of
being a means to an end, it is the end.</span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Because of this change in perspective I have grown to value
my minimums more than my maxes. Before, my one rep maxes were the most valuable
things in my training. It is easy to look at training that way. It is the
mentality of the mountaineer. Summit the peak, then off to climb the next. Popular
weight training culture is the same. Hit a one rep max. Next week, add more
weight and hit a new max. <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">This simplified way of observing progress is helpful
and motivating, especially for the novice. I am not diminishing its value.
However, as my years of training have increased, so too has my vision – the
horizon is not the end. There is something beyond. With the experience of daily
training I have learned how to see beyond. <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">No longer are my peaks the purpose for training. <o:p></o:p></span></p>
<p class="MsoNormal"><i><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">What can you do today?</span></i><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"> <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">This is the purpose of my training: <i>today</i>. <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Most days, I’m bushwhacking in the valley. Not
summiting a peak. <o:p></o:p></span></p><p class="MsoNormal"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqL9bhfbZwJhSj9qKfJ_glgXADmJTLAUA44GJdetoJ0GIn6t5ECKTDwN-2zLYfc2cR8W45k6EHDr-BjqTW-pbUTqAYPLzhjYBzvzLNq7TBbCJ53qg108gQ7N2clsIGfxj3dbgaYJUrOTlOd1qgUdc-sYADi_tQ2PRbAfGzFcDJq6EdaujFC5nTa1pu/s1080/25395041_10159764537340437_7804245973123198169_o.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="608" data-original-width="1080" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqL9bhfbZwJhSj9qKfJ_glgXADmJTLAUA44GJdetoJ0GIn6t5ECKTDwN-2zLYfc2cR8W45k6EHDr-BjqTW-pbUTqAYPLzhjYBzvzLNq7TBbCJ53qg108gQ7N2clsIGfxj3dbgaYJUrOTlOd1qgUdc-sYADi_tQ2PRbAfGzFcDJq6EdaujFC5nTa1pu/s320/25395041_10159764537340437_7804245973123198169_o.jpg" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Me and a Sorinex pack frame with 45 pounds of added weight<br />at about 12,000 feet enjoying the views of peaks high above in the distance.</td></tr></tbody></table></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Any seasoned lifter knows their maxes. When asked,
“what’s your max?” The lifter will respond with <i>do you mean today, or my
best ever? </i>This gets to the heart of training for today.<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">What can you do today? (Not what a calculator estimates
– <i>what do you <b>know</b>?) <o:p></o:p></i></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Today’s ability depends more on our baseline, our valleys,
rather than our peaks. My best bench press ever is 380 but I can only lift 315
today. But when I benched 380 could I have also hiked like I can today?
Absolutely not. Because of the specialization it took for me to lift that
all-time PR of 380 on the bench press I was unable to train for day-long hikes
up steep terrain above 13,000 feet. Today however, I can lift about 82.5% of my
best bench <i><a href="https://www.instagram.com/p/CiaTQzxAOcr/">while also being able to do a whole lot more</a></i>. <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">My general physical preparedness (GPP) has improved. My
baseline is now at a higher elevation than when I was in peaking in
powerlifting. No lifter can be at their peak strength day-in day-out, and
expect that height to rise beneath them, so why view your training with that
mindset and base your training upon that false notion? To do so is
self-limiting and shortsighted. <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Today’s baseline is different than my baseline when I
was solely focused on powerlifting. Nevertheless, if I can raise my baseline
now, I am that much closer to being as strong as I’ve ever been. Or stronger. Despite
not training specifically for powerlifting. Increasing the elevation of my valleys
results in potentially higher peaks. That’s the essence of improving your
baseline.<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">I am not saying that specialization is bad. Instead,
think of it as being the route to summit that next higher peak. Specialization
requires technical skills, things focused on when preparing for a powerlifting
meet in the near future. In the valleys, where the approach is being made, our
baseline is most important; here technical skills are not the focus, work
capacity is. The higher elevation of the valley the higher the elevation of the
peak towering above. As I’ve said before, if a one rep max is the top of a
pyramid, everything below that apex are the variety of movements and all the
reps completed; <i>work capacity is the foundation of your pyramid.</i> <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">That’s the original analogy I used to describe my
training method about 12 years ago. It hasn’t changed much. Rather than an
object to be built, the analogy has changed to being akin to a lifetime
adventure. (Clearly influenced by these last six years of living in the shadows
of 14,000-foot peaks.) Failure to reach your peak strength is more often caused
by not being able to train enough, rather than some technical fault in your
lift.<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Most of your training should be in the thicket.
Hacking away wildly as you blaze the trail to your next peak. Be content
working in its shadow, for a rush to the summit cheats yourself out of the work
needed to make the ascent. <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">In terms of traditional descriptions, the valleys are
off-season training, and the peaks are in-season. Or, for the powerlifter, high
variety high volume in the offseason versus peaking with high specificity; both
in movements and intensity. Moving between these is, in a word, periodization. I
find the visualization of hiking through a mountain range more appealing and
descriptive of the process. Adventure is inherent to the process. If your
training lacks adventure, force yourself off the beaten path, and work hard
creating a new one. In doing so you will develop work capacity. <span style="mso-spacerun: yes;"> </span><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Adventuring is fun. Training can be to. Adventuring
can be challenging. Training should be also. Never let a program bore you death
in the process of being ground into dust. Accepting that fate is how the adventure
ends. You will never summit another peak when you resign yourself to dying on the
slope of the final ascent. <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">By adding more exercise to your life you will be
increasing your work capacity; increasing the elevation of your valleys; thereby
increasing the elevation of those peaks towering in the distance. Do more now –
today – because you can, so you should. <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Am I encouraging you to not have a training plan when
I say, “blaze your trail wildly”? No. Am I saying you need to push to failure
every day? Absolutely not. What I am encouraging you to do is ask yourself if
you could do more. If you can, then do. It is very difficult to make your way
without a map and compass, especially in the dense undergrowth of your valleys.
It is impossible to make your way if you do not have the fitness to sustain
effort. The <b>triumvirate of progress</b> are these: <u>Consistency</u>, <u>Patience</u>,
and <u>Effort</u>. Those three govern results.<o:p></o:p></span></p><p class="MsoNormal"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhitmqmWUBwv0k2WDK-QFchzvRDwRT-UfNobVrOVtt9kaW3HtIXqY_qRZVZMZt4IWfkHv58Qbz65eK0U9Rsm57CdgCVG9bZ_RYxmmpYcY3z4LNpR0Ee4RcdrqJ3Jc4biCTGC0OzwGKMQ_4sf7cbuFUg5LI7qFl46tEnL4oOnhZJbvT1b9Pl56_8pIvA/s1334/21686997_10159379156685437_847480791148054351_o.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1000" data-original-width="1334" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhitmqmWUBwv0k2WDK-QFchzvRDwRT-UfNobVrOVtt9kaW3HtIXqY_qRZVZMZt4IWfkHv58Qbz65eK0U9Rsm57CdgCVG9bZ_RYxmmpYcY3z4LNpR0Ee4RcdrqJ3Jc4biCTGC0OzwGKMQ_4sf7cbuFUg5LI7qFl46tEnL4oOnhZJbvT1b9Pl56_8pIvA/s320/21686997_10159379156685437_847480791148054351_o.jpg" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">On the steep craggy ascent up<br />the north face of Pennsylvania mountain.</td></tr></tbody></table></p>
<p class="MsoNormal"><b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Establishing a baseline<o:p></o:p></span></b></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">To clear things up: baseline training doesn’t have to
be in a separate phase of your annual training schedule. If you are peaking for
a meet, do a little less. That is all. What baseline training should be, is
what you can do often, so that you develop work capacity gradually.<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Daily workouts do not have to be grueling and soul
crushing. Not every set needs to be performed to failure, or a max effort.
Sustained effort is key here. Consistency breeds results through accumulated
effort, not a single vein popping set. This is where having a baseline is
helpful.<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">What can you do today? Are you sure? Did you do it, or
are you just estimating? <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">A baseline workout could consist of a variety of exercises
in a short workout or a single set with one lift. This is up to you (and there
are more options and ideas than I lay out here; so be adventurous). In any form,
what a baseline is, is a means to determine actual performance – not merely an
estimation. A baseline workout can itself be progressed, either by adding
weight, or reps, or decreasing time, or modifying the movements. With any of
those progressions your baseline improves. <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Here are two example baselines: <o:p></o:p></span></p>
<p class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -.25in;"><!--[if !supportLists]--><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%; mso-fareast-font-family: "Times New Roman";"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Deadlifting
up to a certain weight for a single. Keeping the set easy and trying to make it
easier each day. This should not be a max. What it should be is a weight that
begins to challenge your technique. Doing a single set at this effort, of
perhaps just one rep per day, is not going to do anything to your central
nervous system (so calm down you geek-necked skeletons). Perhaps after several
sessions this goes from a single, to a double, to a triple, and eventually, a
set of five reps. In that process, your baseline has improved.</span></p>
<p class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -.25in;"><!--[if !supportLists]--><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%; mso-fareast-font-family: "Times New Roman";"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">A
circuit of several exercises kept light and performed quickly, with the goal of
completing the circuit faster. Once a certain time has been reached, then add
weight or add reps to the circuit. You could increase those on one, two, or all
the exercises in the circuit. That depends on what your goals and abilities are
(both performance and recovery ability). <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">There are other options out there, but I’ll leave those
for you to explore and discover. Such is the adventure of training, where fun
in the gym is found. <o:p></o:p></span></p><p class="MsoNormal"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjREtz73vtaZF05XuPaCWdUtcWMfwfUtQbyhRIj61-gWhjJAgOjYdTEEmVrJMh2E1rAC1Yud2O5lolI06Q9CkS0hEDGUuJ8-5REt9zsxNaZwBCntAWAYHR_Ti5bYOCW9NnWK0whflos4_TtPituebXCJ4C6cbhqoe0TGM4WHKhdfGKQhdl6cPFkV0lN/s477/fun.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="477" data-original-width="437" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjREtz73vtaZF05XuPaCWdUtcWMfwfUtQbyhRIj61-gWhjJAgOjYdTEEmVrJMh2E1rAC1Yud2O5lolI06Q9CkS0hEDGUuJ8-5REt9zsxNaZwBCntAWAYHR_Ti5bYOCW9NnWK0whflos4_TtPituebXCJ4C6cbhqoe0TGM4WHKhdfGKQhdl6cPFkV0lN/s320/fun.jpg" width="293" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">225x51 Squat. Fun.</td></tr></tbody></table><b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Fleshing out the examples</span></b></p>
<p class="MsoNormal"><b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Example 1: A daily set<o:p></o:p></span></b></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">The first, a daily
deadlift set, is one that I am borrowing from someone else (Who? I cannot
remember). At a gym there was a bar loaded with 500 pounds. The goal was to be
able to easily hit that weight without a warmup each day. It didn’t start off
with 500 pounds always on the bar, but after many months that became many of
the gym goer’s baseline. Simple enough. You could do the same. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">“What’s your deadlift?” <i>Well
today I hit 500 without a warmup, in street clothes, because I knew I could.</i>
<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>This
kind of baseline training has the benefit of being focused on skill
development. <a href="https://www.amazon.com/Naked-Warrior-Pavel-Tsatsouline/dp/0938045555">Pavel Tsatsouline</a> calls this “greasing the groove” (though he
applied it to bodyweight training, all lifts can benefit from this approach). The
deadlift can be replaced with press, or squat, or bench, or any other lift you
want to see improvement with. Frequency tends to improve performance, so long
as recovery is accounted for. A single set performed to the edge of technical
failure incurs little recovery debt. A baseline set in this manner may not necessarily
be considered a “full workout” but could easily serve as the buy-in or cash-out
of a workout as part of a larger program. Perhaps it is just one rep, maybe it
is a set of five reps. Where it starts and ends is up to you.<o:p></o:p></span></p>
<p class="MsoNormal"><i><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Before I start my workout, I must deadlift
my baseline. <o:p></o:p></span></i></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">If you are not training
daily, maybe your current rest days change into lifting days simply by doing
one set with one movement. Once you’re comfortable there, try pairing that
baseline set with a second movement. Over time this may develop into a workout
like the second example (not that it must, but the option is there). <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">The single deadlift set
of one rep, or a multi-rep set, is just an example. If you wanted to get better
squatting, then squat. Same for pressing or bench; or any other lift you want
to get better at. That is partly why such an approach to baseline training is
so fantastic: it gives you an opportunity to practice a lift without forcing a quantitative
progression (like adding weight or reps each workout). Instead the focus could
be qualitative (improving the look and feel of the lift).<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Maybe your deadlift doesn’t
need a half-dozen accessory exercises afterwards to improve. Perhaps you just
need to deadlift a little more. Doing one set a day at the limit of your technique
could bring better results with less fatigue and in less time. Don’t believe
me? Try it and see. <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">“But Cody, I don’t want to go to the gym to just do a
single set on my worst lift.”<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Try walking on the treadmill after.<o:p></o:p></span></p>
<p class="MsoNormal"><i><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">You probably <b>need</b> the cardio.<o:p></o:p></span></i></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Or try example two.<o:p></o:p></span></p><p class="MsoNormal"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6eJfIiFZfmmW64wto73t_2jySB3CIVnkC9NuhluUSpl2HlVghiyZraJHmaVDSvBVvqY3cGkbVRqv2ULfVnaWrBGFGV4jsmrudw58bvLXECPHmiNSgIdFgBtQka31Q2G_Iv9Q7qL79Z7aVLZVL7b3tPkZI_Cj0X8l4rBGxr3QxHSMnYZwjQB0ylYaV/s502/cardio.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="502" data-original-width="447" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6eJfIiFZfmmW64wto73t_2jySB3CIVnkC9NuhluUSpl2HlVghiyZraJHmaVDSvBVvqY3cGkbVRqv2ULfVnaWrBGFGV4jsmrudw58bvLXECPHmiNSgIdFgBtQka31Q2G_Iv9Q7qL79Z7aVLZVL7b3tPkZI_Cj0X8l4rBGxr3QxHSMnYZwjQB0ylYaV/s320/cardio.jpg" width="285" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Or you could try this kind of endurance work.<br />Not for the weak willed.<br /><br /></td></tr></tbody></table><b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Example 2: A daily workout</span></b></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">This should be kept simple.
Choose between two and four exercises that you can easily pair together. I
would start with just two exercises and have a total rep goal. Keep the weights
light and the pace quick – but not soul crushing. Time your work. Try
decreasing that time when you repeat this workout while keeping the same two
exercises with the same weight and reps. You could do this on your current rest
days to ease into training daily. The goal is to introduce work that is easily
recoverable while also serving to improve other aspects of your physicality.
Maybe that is simply improving your stamina while also making you better at a
lift you want to improve.<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Carrying forward the
previous example with deadlift, a couplet to improve that lift would be
something like deadlifts and pull-ups, or sit-ups (or another upper back or ab
exercise). If you are already decently fit and your recovery habits are solid,
then start with a triplet (three exercises together). One I like doing is all
three: Deadlift, pull-ups, sit-ups. Maybe after several weeks you turn this
into four exercises together by adding the press. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">You could start with a deadlift
single at a weight that challenges your technique, followed by a set of half
your max reps of pull ups (perhaps you can do 20 reps; this set should be just
10 reps), followed by a half-set of sit-ups (half of your sit-up max reps;
maybe that’s 25 reps.) The half-sets follow General Gainz perimeters and as a
result create little fatigue because the number of sets isn’t too high while
also being enough to generate training adaptation. Start with just two or three
sets and scale up each time the workout is repeated. Remember, this work isn’t
to bury yourself in recovery debt. As such, it should be easily recoverable. Baseline
training in this manner will make your regular workouts easier and allow you the
opportunity to make them harder in a more sustainable way. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Another kind of daily
workout is one that I’ve done often. It is a triplet of pull-ups, sit-ups, and
kettlebell swings. For this I would set a limit of 10 to 20 minutes (depending
on how much time I had) and complete as many rounds as I could doing sets of 5
to 10 reps each; fewer reps per set allows for a faster pace between exercises,
therefore quicker split times; a quantitative value worth tracking. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Alternatively, instead of
fixed time (10 to 20 minutes) I would do a certain number of sets as fast as I
could. For me, a good breakdown that allowed for decent speed between exercises
was 3 pull-ups with 10 sit-ups and 10 swings for 10 rounds (fixed work). This allowed
for a fast pace and just enough recovery between exercises that I was challenging
my stamina (but not getting sloppy with my technique, or nauseas – and create a
different kind of slop). <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">At my gym all my clients
do the same warm up for this reason. It develops their baseline. They do three
rounds of 20 reps with my banded leg press, then 20 TRX rows, followed by 30
seconds on the ab roller and 30 seconds with the glute ham raise on the roller.
As they improve, I add a band to the leg press, increase the angle on the TRX,
and make them reach further or go for longer, or start to do reps with the roller.<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Over the course of many
workouts this basic warm up has developed their legs, back, and trunk to the point
that the most common weaknesses quickly become their strength. While adding
tension or time to a movement I also challenge them to move faster between
exercises and to complete the reps faster. As a result, not only are they
getting better with these exercises, but their stamina begins to improve because
the density of the warm-up (their baseline) increases. A stronger baseline
makes their daily lives that much easier. <o:p></o:p></span></p><p class="MsoNormal" style="text-indent: .5in;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijKpO5Acc9OLHpkMYero0fAVJh9YyyyDPLoP0LEa_U0NFXzjay6wBYVBYxZ_UBO8n543NtiQC-xVA-2f58ha2tEBryJiixV5qKBoq2gQPOoqq7FV8QguRNWe8SSdelEuJLffe3gMeytZxkRffmH6R85lJD279yTYPSTmKW8utvhj1NJuX075XZk2Iw/s871/Screenshot%202022-12-28%20075727.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="587" data-original-width="871" height="216" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijKpO5Acc9OLHpkMYero0fAVJh9YyyyDPLoP0LEa_U0NFXzjay6wBYVBYxZ_UBO8n543NtiQC-xVA-2f58ha2tEBryJiixV5qKBoq2gQPOoqq7FV8QguRNWe8SSdelEuJLffe3gMeytZxkRffmH6R85lJD279yTYPSTmKW8utvhj1NJuX075XZk2Iw/s320/Screenshot%202022-12-28%20075727.jpg" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Trying guarantees Popeye forearms.<br /><br /></td></tr></tbody></table><b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Finding and Improving Your Baseline</span></b></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>I
encourage you to devise a workout that you can commit to doing daily, or at
least on your current rest days. This shouldn’t be something that leaves you
feeling beat up and broken (I hope I made that clear in the previous examples).
If you are averse to this idea, try making your baseline something fun. Maybe pistol
squats or bottoms up kettlebell presses because they’re unusual lifts that make
you feel like a circus performer. Ultimately, commit to something you can do
frequently and recover from easily, while also having a clear-cut progression
(adding reps, or weight, or decreasing rest times are the easiest to track;
alternatively, aim for a qualitative progression – look and feel). Once you
have the exercise(s) and progression figured out, <i>do it</i>. <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Record your results. Then do it again, and again, and
again… <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Do that workout until you stop improving.<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">By doing so, you will increase
your baseline and in the future be capable enough to reach higher peaks (when
you’re ready to summit them) because your work capacity (and perhaps also your
skill with a particular lift) has improved. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Remember, baseline
training is not about going hard as often as possible. It is about enjoying the
process – the adventure – that is physical development. Explore your abilities
as frequently as you can, and you will surely achieve a general level of strength
and stamina that characterizes the very fit (your future self).<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">What I’ve described in
this post is just the tip of the iceberg. It hardly scratches the surface of
this concept. Having worked out every day without a rest day for nearly four
years I have thought a lot about what baseline training is. I feel that if I
were to write out every little detail and idea it would be excruciatingly
complicated and far too longwinded of a post (like this one is already). Take
these concepts as inspiration and <i>choose your own adventure</i>. <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Start training every day, today. <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">To see if you can.<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"><a href="https://swoleateveryheight.blogspot.com/2019/10/200-days.html">Because you must</a>.<o:p></o:p></span></p><p class="MsoNormal"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqKsN1CCitSaAYobW3ltYTvWy0PN4QUjMTn4Zb31vkZxtyKExmosqay04xe8I1eCNVJDAiFkA3Nb9za-_2TKZMJz2yJ5bsfAb6QiEet6Cg357ju3JtfWROPe78uZTFFVoEsiU_kPrPwn46WMMVeTdp6hUTL1_IG-npr23EKgIS0mmijgsR-xSeO2QZ/s1080/muifyojhmlv91.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1054" data-original-width="1080" height="312" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqKsN1CCitSaAYobW3ltYTvWy0PN4QUjMTn4Zb31vkZxtyKExmosqay04xe8I1eCNVJDAiFkA3Nb9za-_2TKZMJz2yJ5bsfAb6QiEet6Cg357ju3JtfWROPe78uZTFFVoEsiU_kPrPwn46WMMVeTdp6hUTL1_IG-npr23EKgIS0mmijgsR-xSeO2QZ/s320/muifyojhmlv91.png" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><br /></td></tr></tbody></table><br /><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"><br /></span></p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-3521252849981481371.post-17717704533666359632022-10-20T12:08:00.001-07:002022-10-20T12:08:52.610-07:001,300 Days: The Process is the Goal<p> <span style="font-family: "Times New Roman", serif; font-size: 12pt; text-indent: 0.5in;">My <a href="https://www.instagram.com/p/CjWfNIlAM1t/" target="_blank">1,300</a></span><sup style="font-family: "Times New Roman", serif; text-indent: 0.5in;"><a href="https://www.instagram.com/p/CjWfNIlAM1t/" target="_blank">th</a></sup><span style="font-family: "Times New Roman", serif; font-size: 12pt; text-indent: 0.5in;"><a href="https://www.instagram.com/p/CjWfNIlAM1t/" target="_blank"> workout</a>
without a rest day came and went. The workout was straightforward and
demanding. It was:</span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Hit a 1RM bench. I had been
training for 300 pounds. I got it. Though this is 80 pounds less than my all-time
best, it is more than I have benched in several years; for two reasons: injury and
liking the press more. However, my bench is again heading in the right
direction. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">After that, I deadlifted
300 pounds for five reps <i>for sixty sets</i>. That totals 300 reps. On the 60<sup>th</sup>
set, just in case I forgot to count somewhere along the way, I repped out the
weight and got 12 reps. Totaling 92,100 pounds of deadlift volume. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Then I hopped on the
rower for 1,000 meters, finishing in 4 minutes and 27 seconds. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">It was a tough workout.
But I recovered well and trained the next day, and the next, and every day
thereafter. I’ll train today, tomorrow, the next day and every day thereafter. God
willing. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">In these three and a half
years I’ve begun to see training in a new light. When I was new to lifting and
fitness in general, the goals were specific weights and reps, often attached to
a specific date. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">“I’m going to bench two
plates.”<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">“I’m going to deadlift four
plates in six months.”<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">“I’m going to squat 500
pounds November 11th.”<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">There’s nothing wrong
with this. I just don’t see my training the same way anymore. No longer do I
see these individual goals as <u>the reason</u> to train. Instead, <u>training is
the goal</u>. New bests are sure to come in due time, so long as I keep the
goal the goal. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">The goal now, is to
remain in the process as frequently as I can, for as long as I can because I
have learned that although hitting a new personal record is exciting and temporarily
fulfilling, no individual set is more enjoyable than training daily. No
powerlifting meet, no specific weight, nor date, is tied to the process. Those things
are but events serving as highlights. They are datapoints in a system. Without
the latter the former ceases to exist. Therefore, it is the process that
matters most – not the workouts where new weights and reps were achieved – for those
would not occur without the cumulative effects of many, perhaps hundreds of
seemingly inconsequential workouts. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Though they may seem
inconsequential by their data, for a workout without a PR fades into the
shadows of our training history; such workouts are the unsung heroes of
progress. They amount to something. That something is the process from which
progress is derived. While progress is measured by data, the process is
understood in simpler terms: consistency. <i><o:p></o:p></i></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><i><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">What are you training
today?</span></i><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"><o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">That’s the question I ask
myself. I suggest you do it too. Not whether you should workout, or rest… you
already know the answer. Train today. Do <i>something</i>. You recognize that <i>you
can</i>, and that <i>you should</i>. Perhaps you were waiting for permission to
exercise daily.<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">This is it.<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><i><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">But that’s not doing the
program!</span></i><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"> Exclaims the weaker us. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Guess what. That program,
it isn’t perfect. And it is probably keeping you from doing as much as you
would benefit from. So, do more. Go beyond the program. <o:p></o:p></span></p>
<p class="MsoNormal"><b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">The Process REQUIRES Conditioning<o:p></o:p></span></b></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Reflecting on my training
history, I see that my strength was only as good as my conditioning was. Before
I started lifting, my physical training was the traditional Marine Corps
method: calisthenics, running, and swimming. I was pretty good at each. Though I
never got a 300 physical fitness or combat fitness test score, I was always
above 270, often in the 280’s, and a few times in the 290’s (the CFT, being
easier for me, was frequently in the 290’s). So, it was not like I started
hitting the gym totally untrained. I had a great foundation of physicality.
This, I believe, is why I was able to deadlift 405 pounds within the first nine
months of training and bench 225. I weighed about 142 pounds at the time. <o:p></o:p></span></p><p class="MsoNormal" style="text-indent: .5in;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiW4wZ8GLoLti8FToBXOUlVBpCAiBqgbUEsvU9_PEtgzGyAh_4H62DrOSb76bzEF4GbI1AnQWTgr873zpyB7ugpiSK08_urpoL48eEVn0ORohmX84VW7gkZQCVclbiTbu2T0dMki3tSQd-J_tjZEaTxoNvBcClc0yawVXPZEtmkGHYPi1Xs0s10Cnvy/s1500/F7A0E699-C40E-4687-A36D-EA4C71681425.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1500" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiW4wZ8GLoLti8FToBXOUlVBpCAiBqgbUEsvU9_PEtgzGyAh_4H62DrOSb76bzEF4GbI1AnQWTgr873zpyB7ugpiSK08_urpoL48eEVn0ORohmX84VW7gkZQCVclbiTbu2T0dMki3tSQd-J_tjZEaTxoNvBcClc0yawVXPZEtmkGHYPi1Xs0s10Cnvy/s320/F7A0E699-C40E-4687-A36D-EA4C71681425.JPG" width="256" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Swim qual. Fun.</td></tr></tbody></table></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Where then should you begin?
Assuming you are already going to the gym regularly, focusing mostly on big
compounds lifts like squats, bench, deadlift, and press, the last thing you
want me to tell you to do is this: do cardio. Go out and run, swim, bike, and
hike. Get your heart rate up and keep it there. This doesn’t mean you have to
like it. I don’t. I don’t <i>like</i> 20-rep squats, but I do them. So should
you.<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">In addition to basic
cardio (start with 30 minutes per week, gradually ramping up the distance and
speed) you should also be doing more reps, with a variety of exercises, against
the clock.<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><i><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">But that sounds like
CrossFit.</span></i><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"><o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Only because we live in
the age of CrossFit. The concept existed before it was ever branded. It was
only branded because similar concepts worked for athletes. CrossFit came into
existence because hard training was neatly packaged for the masses. Now we have
computer geeks and soccer moms lifting barbells. Good. <o:p></o:p></span></p><p class="MsoNormal" style="text-indent: .5in;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlXUdCZ4hoxq9CgYR8A1cbMz5b0ByqIs7x_9oAi1gWcpStgr51LIRkxKS5cnuJmSR3iN21NsrIDILaJM4lcCt7tN0q7DvJrsz1f5pqk-xgnmWmSd7KJ9WnFfmsXCwnsCIxJPYHmnuXxeNdpXUQRSTHieO8CWrKIabvSFVNgZxd2vzlk-1mUvtyLFaL/s415/Screenshot%202022-10-20%20124517.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="400" data-original-width="415" height="308" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlXUdCZ4hoxq9CgYR8A1cbMz5b0ByqIs7x_9oAi1gWcpStgr51LIRkxKS5cnuJmSR3iN21NsrIDILaJM4lcCt7tN0q7DvJrsz1f5pqk-xgnmWmSd7KJ9WnFfmsXCwnsCIxJPYHmnuXxeNdpXUQRSTHieO8CWrKIabvSFVNgZxd2vzlk-1mUvtyLFaL/s320/Screenshot%202022-10-20%20124517.jpg" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">So you're going to try CrossFit but call it conditioning?<br />Good.</td></tr></tbody></table></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Having my physical
training background consist of the usual Marine fare, and a fair bit of <a href="https://swoleateveryheight.blogspot.com/2013/09/twenty-thousand-reps-under-bar-journey.html">CrossFit
coaching</a>, it may seem odd that I would forget the importance of
conditioning. But, despite having learned and experienced it firsthand, I did.
For years I would only do conditioning work when I felt like it, or when the
Corps made me. I also bought into the lie that it would detract from my maximal
strength.<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">The lie that doing more
was in fact giving me less.<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">The lie is that I would
only get weaker if my general fitness was stronger. While true if poorly implemented,
for most the implementation is the easiest part. Poor implementation, in the
case of conditioning, means poor periodization. For most people reading this, you’re
not competing at such a high level in strength sports (meaning weightlifting or
powerlifting) that serious conditioning year-round will be deleterious. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">I can almost guarantee
that you are not as conditioned as you could be <u>and that is what is holding
back your maximal strength </u>– not the lack of specificity, or some perfect selection
of accessory exercises. Dear reader, I am not asking you to become CrossFit Games
ready. Or expecting Marine Raider levels of fitness. I am asking you to just do
a little more on those days where you are currently doing nothing.<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Stop taking “rest days.”<o:p></o:p></span></p><p class="MsoNormal" style="text-indent: .5in;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3H0mohyoZNO_YNR7uDYV6D7L5YhNHMM8rL0Htv2elA-kKLQebRmgosAc2QocK69uvxLa_A5P336RviL-lj11rQU2K5WjZc03nXBSdJUnTnswa_BDOhGnhbQFVIiO0ESjUWL2Q3j-ignkM9TilBBGm6hse7hKDO-e2AfocLbX5KgyekDCBkAVhWLzb/s1170/IMG_8737.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="919" data-original-width="1170" height="251" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3H0mohyoZNO_YNR7uDYV6D7L5YhNHMM8rL0Htv2elA-kKLQebRmgosAc2QocK69uvxLa_A5P336RviL-lj11rQU2K5WjZc03nXBSdJUnTnswa_BDOhGnhbQFVIiO0ESjUWL2Q3j-ignkM9TilBBGm6hse7hKDO-e2AfocLbX5KgyekDCBkAVhWLzb/s320/IMG_8737.jpg" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">880 pounds.</td></tr></tbody></table></p>
<p class="MsoNormal"><b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">But How? <o:p></o:p></span></b></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">The first step is
accepting that you have been lied to about needing to avoid physical activity to
recover from weight training. When it comes to recovery, there is nothing
magical about staying out of the gym, sitting on the couch, and cosplaying as a
sloth. That is not recovery. That is you treating lifting weights as a get-out-of-jail-free
pass for being weak and lazy 164 of the 168 hours each week. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Once you realize that a
few more workouts each week will benefit you, start small and work your way towards
the frequent baptism of sweat that awaits. Begin easy, with time ramp up the
difficulty. Soft now. Hard later. As you are yet will be. <span style="mso-spacerun: yes;"> </span><o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">I have a hard time
believing that a person, whether someone new to training or an experienced
lifter, would suffer overtraining from the gradual process of adding reps to bodyweight
exercises performed on those days where their program demands nothing of them. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Demand something of
yourself instead. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Short conditioning
workouts will develop your work capacity, thereby improving your recovery ability.
As counterintuitive as it seems to the uninitiated, lounging around and playing
video games for 8 hours a day is not a good method of recovery. Work capacity
is severely lacking in most lifters, despite it being the foundation of recovery.<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">The kind of workouts described
below are avoided because they are hard. They are hard because they produce
results. For some, those results are not as gratifying as grinding out that five-pound
deadlift personal record. However, once the benefits are realized (after about
three weeks) the proof is in the puddle of sweat on your gym floor. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">So, do more. Because you
can and should. <span style="mso-spacerun: yes;"> </span><o:p></o:p></span></p><p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKoe2sRsD-9kqhT9E7VE_ySHcpjjPpCF8lyEHdgx7FjctBtYj6CxgaXS7mmmm5m4ny7NCkrs_bBds4KzbWLSMlK6hwUsxvi9o5u42DqLjka-ujCwmVWMdp-TmTvefyDIkzdjA6i68xEoRtRIHATeeHsz701e-1_dOhnLZo2bUr6C5g8E4CMvylY1Ks/s685/What-One-Man-Can-Do.webp" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="385" data-original-width="685" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKoe2sRsD-9kqhT9E7VE_ySHcpjjPpCF8lyEHdgx7FjctBtYj6CxgaXS7mmmm5m4ny7NCkrs_bBds4KzbWLSMlK6hwUsxvi9o5u42DqLjka-ujCwmVWMdp-TmTvefyDIkzdjA6i68xEoRtRIHATeeHsz701e-1_dOhnLZo2bUr6C5g8E4CMvylY1Ks/s320/What-One-Man-Can-Do.webp" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">What one man can do another can do.<br />Say it!</td></tr></tbody></table></span></p>
<div style="text-align: left;"><span style="font-family: "Times New Roman", serif; line-height: 107%;"><b><span style="font-size: medium;">Not sure where to start?</span></b></span></div><p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Some ideas:<o:p></o:p></span></p>
<p class="MsoListParagraphCxSpFirst" style="margin-left: .25in; mso-add-space: auto; mso-list: l1 level1 lfo1; text-indent: -.25in;"><!--[if !supportLists]--><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%; mso-fareast-font-family: "Times New Roman";"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Very
unfit?</span></b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"> Start with <u>one set</u> of a bodyweight or
isolation exercise on your rest days. Complete the work as quickly as possible.
Squats, push-ups, sit-ups, curls, etcetera. Do ten reps. If you cannot do ten
reps, then do as many as you are able. If that’s five reps, no problem. You must
start somewhere. Add a set each week for four weeks, trying to make each ten
reps or so. Rest as little as able. Congratulations. You are now doing four
sets of ten reps on your former rest days.</span></p>
<p class="MsoListParagraphCxSpMiddle" style="margin-left: .25in; mso-add-space: auto;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">On
the fifth week, do two exercises, each for one set. Again adding a set to both
for four weeks. That would be two months of “no rest days.” Granted, not a
whole lot of work on these training days, but at least you are doing something
and working towards doing more. The second month ends with two exercises each performed
for 4x10. Completed with as little rest between sets as possible.</span></p>
<p class="MsoListParagraphCxSpLast" style="margin-left: .25in; mso-add-space: auto;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">On
the ninth week, the start of the third month, add a third exercise and again
repeat the process of adding a set for four weeks. Week twelve ends with three
exercises completed for 4x10 for a total of 120 reps (completed as quickly as
you can). In these three months you will go from one set on one exercise to four
sets on three exercises in a single workout that would otherwise be a day spent
lounging around (which is misunderstood as recovery). For each former rest day,
do different movements. Develop variety. <o:p></o:p></span></p>
<p class="MsoNormal" style="margin-left: .25in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">For those who are just
starting out, this process of gradual development is sustainable and easy to
recover from. In fact, doing more will improve your work capacity faster, which
means that your recovery ability in general will improve. A small workout when
feeling sore is better medicine than a pity party. <o:p></o:p></span></p><p class="MsoNormal" style="margin-left: .25in;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoa2Lua_HwTF7d82kTr_BHIF05PtIA6WSNeL0__9xPp6GVgUwhMJg08j4PBI9jAnQFLzUMPmRMeup0SY8C61LERzNnWRr7R0ezkhuG4d6O-6n4CWz3XVfk1r4p8A3InOip_mpFI3smB-aDyCNhGNPN5BlNVl2qaVcaCwFYWRl_jHtMh5HFvBkxGNJ8/s800/P1000144-Bone_strength.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="566" data-original-width="800" height="226" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoa2Lua_HwTF7d82kTr_BHIF05PtIA6WSNeL0__9xPp6GVgUwhMJg08j4PBI9jAnQFLzUMPmRMeup0SY8C61LERzNnWRr7R0ezkhuG4d6O-6n4CWz3XVfk1r4p8A3InOip_mpFI3smB-aDyCNhGNPN5BlNVl2qaVcaCwFYWRl_jHtMh5HFvBkxGNJ8/s320/P1000144-Bone_strength.jpg" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">This guy skipped rest days and all his muscles literally disappeared.<br />Spooky!</td></tr></tbody></table></p>
<p class="MsoListParagraphCxSpFirst" style="margin-left: .25in; mso-add-space: auto; mso-list: l1 level1 lfo1; text-indent: -.25in;"><!--[if !supportLists]--><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%; mso-fareast-font-family: "Times New Roman";"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Trained
but have a small engine?</span></b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"> Try the above development process,
and/or try working against the clock on those days where you’re not weight
training. Start with a five-minute workout for as many rounds as possible with
two exercises doing ten reps each. Then, on a separate rest day, turn it into a
training day by doing five rounds as fast as possible with two different
exercises, each for ten reps.</span></p>
<p class="MsoListParagraphCxSpMiddle" style="margin-left: .25in; mso-add-space: auto;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">In
these two workouts, you have one where you are working with fixed time (the 5-minute
AMRAP) and fixed work (five rounds as fast as possible). The variables are volume
in the former and time in the latter. This matters because for some one or the
other will be more motivating. Additionally, to each you will add more work in
a different way every week.</span></p>
<p class="MsoListParagraphCxSpMiddle" style="margin-left: .25in; mso-add-space: auto;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">For
the fixed time workout, add one minute each week. That turns into eight minutes
at the end of the first month. Eight minutes, as fast as possible, of two
exercises for ten reps each is tough. Maybe it is just squats and push-ups.
Sounds easy? Wrong. Have fun doing it. For the fixed work session, keep those
same five rounds but add two reps per exercise. The fourth week is then five
rounds of two exercises performed for 16 reps each (Wk1: 10 reps, Wk2: 12 reps,
Wk3: 14 reps, Wk4: 16 reps).</span></p>
<p class="MsoListParagraphCxSpMiddle" style="margin-left: .25in; mso-add-space: auto;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">For
both workouts you will likely find yourself getting more reps done per minute.
That is an increase in training density, a function of developing your work
capacity. Once you grow bored with this progression, or these exercises, change
the movements being performed or change the progression by starting with more
time, rounds, or reps per set.</span></p>
<p class="MsoListParagraphCxSpMiddle" style="margin-left: .25in; mso-add-space: auto;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">A
third option is to have a fixed amount of work, perhaps five sets of ten reps
on two exercises (so 100 reps total). Perform them as fast as possible the
first week. Then, for the next three weeks, try shaving off time from that same
amount of work. This keeps the movement, load, and volume the same but by doing
it in less time you are again improving training density. Shaving off one
second from the week prior is progress.</span></p>
<p class="MsoListParagraphCxSpMiddle" style="margin-left: .25in; mso-add-space: auto;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">These
three options are great for those who are already training and for those new
lifters who feel up to the challenge. I don’t want it to seem too difficult.
These are demanding workout progressions but are easily individualized by
working at your own pace and choosing exercises you are already confident with.
It doesn’t have to be squats and deadlifts. It could be as simple as push-ups
(elevating your hands if needed) and leg lifts, or triceps extensions and
biceps curls, or dips and pull-ups. Most people already lifting weights are on
a three- or four-day training program, thus, these three options can replace “rest
days” and make them productive training sessions.</span></p><p class="MsoListParagraphCxSpMiddle" style="margin-left: .25in; mso-add-space: auto;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEis2nQQiFKjHSq_3SpVKqJCl3_paZfn1H1hc1RXma4L8nSjyOXxsk46cZ2-zgbFGeyjNMcz9U9Ft_WOU5qlGSzYEOdxk5SIQf7UnhFHzTOSA5Z9Nog3ZCrRfx73KYtAI53bVCYU61aW0Nqep9UNwDihGowRbTLSIq4Um0RyDd_CkxTceEXh67KSxor4/s474/OIP.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="355" data-original-width="474" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEis2nQQiFKjHSq_3SpVKqJCl3_paZfn1H1hc1RXma4L8nSjyOXxsk46cZ2-zgbFGeyjNMcz9U9Ft_WOU5qlGSzYEOdxk5SIQf7UnhFHzTOSA5Z9Nog3ZCrRfx73KYtAI53bVCYU61aW0Nqep9UNwDihGowRbTLSIq4Um0RyDd_CkxTceEXh67KSxor4/s320/OIP.jpg" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">If Starting Strength was a car.<br />Big wheels, a tiny body, and dinky engine.</td></tr></tbody></table></p>
<p class="MsoListParagraphCxSpMiddle" style="margin-left: .25in; mso-add-space: auto; mso-list: l1 level1 lfo1; text-indent: -.25in;"><!--[if !supportLists]--><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%; mso-fareast-font-family: "Times New Roman";"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Experienced
but want to do more and not sure how?</span></b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"> Take any of the options
above, scale it up by adding a bit more time, another exercise, or a few more
sets, more weight – you get the idea. Just be sensible. Start small and scale
your way up the same way a novice would. You would just start with a greater
initial demand.</span></p>
<p class="MsoListParagraphCxSpMiddle" style="margin-left: .25in; mso-add-space: auto;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Another
option for lifters of this caliber is to do an every minute on the minute
(EMOM) workout with a compound lift of your choosing and one or two other
accessory exercises. For example: Deadlifts and push-ups. Starting with just
ten minutes, add a minute or two each week. Over the course of four weeks this
can grow to 16 minutes or more, depending on the development of the lifter.</span></p>
<p class="MsoListParagraphCxSpMiddle" style="margin-left: .25in; mso-add-space: auto;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">For
EMOM workouts, to make them easier, do fewer reps per set, thereby allowing for
more rest before that next minute. To make them harder, do more reps per set,
which will have the opposite effect because it will take longer, meaning less
rest each minute. Likewise for doing more exercises each round. The more you do
every minute, the less rest you get before the next minute starts, and you
again must begin repping out the weight.</span></p>
<p class="MsoListParagraphCxSpMiddle" style="margin-left: .25in; mso-add-space: auto;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">What
I like about EMOM’s for more experienced lifters (meaning those who are
confident with their technique; not necessarily having achieved an earthshattering
deadlift, for example) is that it allows for more reps to get done with a foundational
movement, such as squat, bench, deadlift, etc., while also serving as
conditioning. Now, this could be done with the above options, but with EMOM
workouts you are afforded a rest period. Something that benefits those major
barbell lifts because they can take 10 to 30 seconds to set up for.</span></p>
<p class="MsoListParagraphCxSpMiddle" style="margin-left: .25in; mso-add-space: auto;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">An
EMOM I recently completed was the trap bar deadlift paired with push-ups. Each performed
for five reps, for 60-minutes. That totaled 300 reps, setting me up for success
come the 1,300<sup>th</sup> workout described at the opening of this post. I
didn’t start with 60-minute EMOM workouts, but I gradually got myself there.
Doing so meant that I stopped being sore after that much work, and, in fact, I
could do even more work without demanding too much of my recovery – all because
my work capacity has improved so significantly.</span></p>
<p class="MsoListParagraphCxSpMiddle" style="margin-left: .25in; mso-add-space: auto;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Lastly,
you can try some of the ideas found <a href="https://swoleateveryheight.blogspot.com/2014/02/conditioning-barney-style-how-to-stay.html">here</a>.</span></p><p class="MsoListParagraphCxSpMiddle" style="margin-left: .25in; mso-add-space: auto;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxDyJOmZ51VoIHtRf-gisJYiQm1kqQ_3pmiPPTFdebh_Cd1L1BDGL6oclbSRaqNbiahf4IzSFkTtu7IEHK1IPjp19PzCE3ztwjkyPUQ31Qq99YL4WTmqk11eZ-pasEGBnIhKBVRcyx6qPxQNL-4JxhWGYgXEl3IgISnS3EcaL_xcySJ6dlGY6yxJC3/s622/Screenshot%202022-10-20%20130028.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="622" data-original-width="570" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxDyJOmZ51VoIHtRf-gisJYiQm1kqQ_3pmiPPTFdebh_Cd1L1BDGL6oclbSRaqNbiahf4IzSFkTtu7IEHK1IPjp19PzCE3ztwjkyPUQ31Qq99YL4WTmqk11eZ-pasEGBnIhKBVRcyx6qPxQNL-4JxhWGYgXEl3IgISnS3EcaL_xcySJ6dlGY6yxJC3/s320/Screenshot%202022-10-20%20130028.jpg" width="293" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">I thought no rest days was supposed to make you small and weak.<br />Credit: <a href="https://www.instagram.com/benjaminbkuehne/">Ben Kuehne</a></td></tr></tbody></table></p>
<p class="MsoListParagraphCxSpMiddle" style="margin-left: .25in; mso-add-space: auto; mso-list: l1 level1 lfo1; text-indent: -.25in;"><!--[if !supportLists]--><b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%; mso-fareast-font-family: "Times New Roman";"><span style="mso-list: Ignore;">4.<span style="font: 7.0pt "Times New Roman";"> </span></span></span></b><!--[endif]--><b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Other
Options. </span></b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Try adding a session that trains muscles and/or
movements that you know are underdeveloped. This would more closely resemble
how the T3 accessory exercises are performed in my programs such as Jacked
& Tan 2.0, UHF, and General Gainz formatted workouts (or however you
currently treat those exercises). Perhaps you are on a body part or an upper
lower split. This would allow you to do something like more direct arm work in
a new session on that former rest day that comes before your “leg day.” You
will then have 24-hours (or more) before your next upper body session, perhaps “chest
day.”</span></p>
<p class="MsoListParagraphCxSpMiddle" style="margin-left: .25in; mso-add-space: auto;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Likewise,
maybe your current training model has a movement split (rather than body parts;
a “bench” day, “squat” day, etc.) or is a full-body session. In such cases you could
do all those ab and back exercises you’ve been skipping. More of those is
likely what you need to get that next deadlift PR anyways. Just start with a
few sets and scale up, much like described above.</span></p>
<p class="MsoListParagraphCxSpMiddle" style="margin-left: .25in; mso-add-space: auto;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Maybe
you’re already doing abs, arms, and shoulders as part of your exercise
selection and feel it is well rounded. No problem. Do something like farmer’s
walks, or other carries, sled drags, or step-ups instead. This is the classic “general
physical preparedness” training that was once advocated by guys like Louie
Simmons, and many others, but has since been eschewed by the new age hyper-specific
optimalists that pollute the information sphere with the tired lies that minimizing
your training will maximize your results.</span></p><p class="MsoListParagraphCxSpMiddle" style="margin-left: .25in; mso-add-space: auto;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEEgc9hKElK22mFiIXGMJMg_iSFpkznXZo9MUGoImtX4mBBZ5E4rmQ7FRIJoIRDjS5yOVD-UjezJfdj4cQMLIaBhAfsBRWJkuY5PnE4ttE0K8xta6e4hcBLOxHbclg86LAwbjuCq7A6fJ6CDfKk67K4x6sB2mzJIQNS-sOGyl9Tw2ULtqxsHbATJza/s3088/IMG_8179.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3088" data-original-width="2316" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEEgc9hKElK22mFiIXGMJMg_iSFpkznXZo9MUGoImtX4mBBZ5E4rmQ7FRIJoIRDjS5yOVD-UjezJfdj4cQMLIaBhAfsBRWJkuY5PnE4ttE0K8xta6e4hcBLOxHbclg86LAwbjuCq7A6fJ6CDfKk67K4x6sB2mzJIQNS-sOGyl9Tw2ULtqxsHbATJza/s320/IMG_8179.jpg" width="240" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Generally prepared: 8.5 miles. 2,283.5 ft. elevation gain.<br />13,920 feet above elevation.</td></tr></tbody></table></p>
<p class="MsoListParagraphCxSpLast" style="margin-left: 0in; mso-add-space: auto;"><b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Conditioning
is Optimal.<o:p></o:p></span></b></p>
<p class="MsoNormal" style="text-indent: .25in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Min-maxing your
physicality doesn’t work by avoiding weaknesses and maximizing your rest or
doing as little as arbitrarily deemed necessary to garner a minimal response while
convincing yourself that you’re maxing your genetic potential (which you truly
do not know).<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .25in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Chances are, you don’t
know what hard is. <i>Yet</i>.<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .25in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Especially if you have
been avoiding conditioning work or have never pushed a muscle to absolute
failure in both the concentric and eccentric range of motion (something that
requires a very demanding and somewhat sadistic training partner).<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .25in;"><i><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">But Mentzer and Yates did
it! <o:p></o:p></span></i></p>
<p class="MsoNormal" style="text-indent: .25in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">I assure you, whatever it
is you think you are doing it is not what they did. For as much obsession about
training optimization that I see from the natty-for-life camp, those <a href="https://www.reddit.com/r/weightroom/comments/oyydr1/on_meat_fridges_and_diet_lettuce_boys/">diet
lettuce boys</a> sure do like to point to two steroid using giants to
rationalize their misinformed training decisions and utter lack of trying. For
such optimalists, what is optimal is defined by what is easiest and quickest. Avoiding
<a href="https://www.youtube.com/watch?v=WCpXhmBVfi4">the difficult</a> and confusing
it with easy is their goal. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .25in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">And no, the <a href="https://en.wikipedia.org/wiki/Pareto_principle">Pareto Principle</a> is
not going to apply to your halfhearted four hours of exercise each week. Try as
you might, justifying your lack of effort by explaining a cost to benefit analysis
will only lead to stagnation and eventual eviction from the process of training
altogether. </span><o:p></o:p></p>
<p class="MsoNormal"><i><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">But my recovery.<o:p></o:p></span></i></p>
<p class="MsoNormal"><i><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">My central nervous system.<o:p></o:p></span></i></p>
<p class="MsoNormal"><i><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">My fatigue.<o:p></o:p></span></i></p>
<p class="MsoNormal"><u><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Your excuses</span></u><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">.<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">They are keeping you small, weak, and unfit. <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">So, do more. <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>The best
way to do more is to focus on training aspects that are directed towards that
goal, which for most people is conditioning. That is how you can get more out
of your training in less time – by doing more, faster. <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>To preemptively
obliterate the objections from the “aesthetic” minded 125-pound scrawny
self-proclaimed bodybuilders who are always chasing “optimal”: No, conditioning
doesn’t prevent hypertrophy. You can do lots of conditioning <a href="https://swoleateveryheight.blogspot.com/2021/12/365-days-and-counting.html">and
become incredibly jacked</a>.<o:p></o:p></span></p><p class="MsoNormal"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsdsITqEiIsmnSlkNgqgQ-_uiXeEeGJt4xtcHgXgONiThb5FYIYTWHI_EVmqoiow5aVFHG39L1kv_THbLe0iMiUlLJAIc8g1frmyWYLrlZtnxQEvyZ5haQNdMHTlGA9BECGIPsFTY3U0Bco9dH3v3O_lCiJRDKHIFRNXyEuszv-_PJhEn7443li5KG/s1366/arms.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1366" data-original-width="1165" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsdsITqEiIsmnSlkNgqgQ-_uiXeEeGJt4xtcHgXgONiThb5FYIYTWHI_EVmqoiow5aVFHG39L1kv_THbLe0iMiUlLJAIc8g1frmyWYLrlZtnxQEvyZ5haQNdMHTlGA9BECGIPsFTY3U0Bco9dH3v3O_lCiJRDKHIFRNXyEuszv-_PJhEn7443li5KG/s320/arms.png" width="273" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Nearly 18" arms weighing about 190 pounds, without rest days.<br /></td></tr></tbody></table></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>For
most, more training is optimal, not less. If you are dissatisfied with your results,
chances are you are not training enough, or eating, sleeping, destressing, and
other similar means of actual recovery. So, try doing more of those things that
require effort and consistency; things which simply not working out is not. Stressing
over online gaming matches while surviving on Soylent and Bangs and sleeping
five hours a night is not optimal. Try improving those habits before spending
the next three weeks crafting a spreadsheet for the <a href="https://swoleateveryheight.blogspot.com/2014/10/the-perfect-powerlifting-program.html">optimal
training program</a>. <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>There
is no “hack” to an impressive physique or physical ability. Wasting your time scouring
the internet for such a one-weird-tricks is not optimal. Strength <u>and
conditioning</u>, done frequently and with quality effort, in the traditional
means I describe, is. <o:p></o:p></span></p>
<p class="MsoNormal"><b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Conclusion<o:p></o:p></span></b></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>I
write this because I have seen this problem and can present a reasonable
solution. Dismissing or deprioritizing conditioning was something that I began
to do as I got more into powerlifting. That was a mistake. Partly because my
sessions began to take very long. Partly because my lack of general fitness for
the sake of sport specific adaptation led to recurring injuries; some of which
I continue to deal with. Conditioning addresses both of those problems. I do
care about your physical development, and I wish for you to not make the same
mistake. <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span><span style="mso-spacerun: yes;"> </span>Lastly, because I practice what I preach, below
are some recent conditioning workouts of mine (in addition to the two deadlift-based
ones I described previously in this post). Take inspiration from these and
build for yourself your own conditioning workouts based on the concepts described
above. Mind you, I am not the most fit, or the strongest individual. But, as an
example, I recently hiked the Decalibron Loop; a hike that summits four 14,000-foot
mountains, has over 3,000 feet of elevation, and is about seven miles. Within two
hours of finishing I completed a <a href="https://www.instagram.com/p/CiYiiZFAAL5/">1,240 pounds powerlifting total</a>
with pounds left off the bar. For context: That’s about 287 pounds less than my
best powerlifting meet total. All without peaking, or training specifically for
the squat, bench, and deadlift.<o:p></o:p></span></p><p class="MsoNormal"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqVZpgXV6vFyc1lvIXCII6Xx0RqGDkJ9mS8XIw-pHDzXYePtoUmc7JMxvhH0u18dsY2wUOdJ5XlYw7ImYVEcHepamAdCsvL-DhINSrfgrY8fYUEtFGT_gEW8qGM23ObDpvHcc0piZv3LZwMbUFHzWVlS3p4OJqp5XCVnr1lS1Lobkp6RPu4unRCDV_/s4032/IMG_8276.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="4032" data-original-width="3024" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqVZpgXV6vFyc1lvIXCII6Xx0RqGDkJ9mS8XIw-pHDzXYePtoUmc7JMxvhH0u18dsY2wUOdJ5XlYw7ImYVEcHepamAdCsvL-DhINSrfgrY8fYUEtFGT_gEW8qGM23ObDpvHcc0piZv3LZwMbUFHzWVlS3p4OJqp5XCVnr1lS1Lobkp6RPu4unRCDV_/s320/IMG_8276.jpg" width="240" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Atop Mt. Lincoln. 14,291 feet/4356 meters.</td></tr></tbody></table></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Examples of recent conditioning workouts from my log:<o:p></o:p></span></p>
<p class="MsoListParagraphCxSpFirst" style="line-height: normal; margin-bottom: 0in; margin-left: .75in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l0 level1 lfo2; text-indent: -.25in;"><!--[if !supportLists]--><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">Ten
Rounds as fast as possible of overhead press x5 reps and Concept2 Row 250m.</span></p>
<p class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: 0in; margin-left: .75in; margin-right: 0in; margin-top: 12.0pt; mso-add-space: auto;"><u><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">My results</span></u><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">: Press weight 105
lbs. Time: 18:18. This was at a moderate pace, and my row is not that great
anyways. <a href="https://www.instagram.com/p/CiLsBJBgPbW/">I have also done
this for longer and heavier</a>: 60-minute AMRAP, Row 250m + Push Press 113
lbs. x5 reps. 31 rounds total +97m row.</span></p>
<p class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: 0in; margin-left: .75in; margin-right: 0in; margin-top: 12.0pt; mso-add-space: auto; mso-list: l0 level1 lfo2; text-indent: -.25in;"><!--[if !supportLists]--><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">25
Minutes, As Many Rounds As Possible, of Muscle Cleans x5 reps, Pull Ups x5
reps, and Decline Sit-Ups x10 reps.</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in; margin-left: .5in; margin-right: 0in; margin-top: 0in; text-indent: .25in;"><u><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">My Results</span></u><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">: Muscle Clean
weight 95 lbs. 20 rounds completed. <o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in; margin-left: .5in; margin-right: 0in; margin-top: 0in; text-indent: .25in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;"><o:p> </o:p></span></p>
<p class="MsoListParagraphCxSpFirst" style="line-height: normal; margin-bottom: 0in; margin-left: .75in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l0 level1 lfo2; text-indent: -.25in;"><!--[if !supportLists]--><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">25
Minutes, As Many Rounds As Possible, of Bench Press and 250m Concept2 Row.<o:p></o:p></span></p>
<p class="MsoListParagraphCxSpLast" style="line-height: normal; margin-bottom: 0in; margin-left: .75in; margin-right: 0in; margin-top: 0in; mso-add-space: auto;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;"><o:p> </o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in; margin-left: .75in; margin-right: 0in; margin-top: 0in;"><u><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">My Results</span></u><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">: Bench weight 185
lbs. 12 rounds plus one round of bench and 157m row.<o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in; margin-left: .75in; margin-right: 0in; margin-top: 0in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;"><o:p> </o:p></span></p>
<p class="MsoListParagraphCxSpFirst" style="line-height: normal; margin-bottom: 0in; margin-left: .75in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l0 level1 lfo2; text-indent: -.25in;"><!--[if !supportLists]--><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><span style="mso-list: Ignore;">4.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">10
Minutes, As Many Reps As Possible, D. Ball over Shoulder.<o:p></o:p></span></p>
<p class="MsoListParagraphCxSpLast" style="line-height: normal; margin-bottom: 0in; margin-left: .75in; margin-right: 0in; margin-top: 0in; mso-add-space: auto;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;"><o:p> </o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in; margin-left: .75in; margin-right: 0in; margin-top: 0in;"><u><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">My Results</span></u><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">: Ball weight 45
lbs. Total reps: 147.<o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in; margin-left: .75in; margin-right: 0in; margin-top: 0in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;"><span style="mso-tab-count: 1;"> </span>*This was
one portion of a workout done the day before the Decalibron hike. <o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in; margin-left: .75in; margin-right: 0in; margin-top: 0in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;"><o:p> </o:p></span></p>
<p class="MsoListParagraphCxSpFirst" style="line-height: normal; margin-bottom: 0in; margin-left: .75in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l0 level1 lfo2; text-indent: -.25in;"><!--[if !supportLists]--><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><span style="mso-list: Ignore;">5.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">50
Rounds as fast as possible of 30 (15 per leg) 15-inch step-ups and 3 pull-ups.
All wearing a 20-pound pack. <o:p></o:p></span></p>
<p class="MsoListParagraphCxSpLast" style="line-height: normal; margin-bottom: 0in; margin-left: .75in; margin-right: 0in; margin-top: 0in; mso-add-space: auto;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;"><o:p> </o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in; margin-left: .75in; margin-right: 0in; margin-top: 0in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;"><a href="https://www.instagram.com/p/Chv0fxCgx4y/">My
Results</a>: 1:09:58 for a total of 150 pull ups and 1,500 step ups, equaling 1,875ft
of elevation gain. <o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in; margin-left: .75in; margin-right: 0in; margin-top: 0in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;"><span style="mso-tab-count: 1;"> </span>*This
sucked. <o:p></o:p></span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0in; margin-left: .75in; margin-right: 0in; margin-top: 0in;"><br /></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhg2ULcMqTVuwezZ23N9zTXFrDR2dy1E9Uomq3hwX6b02jWuBARY_b8kgZvJs2O1pWSjs3fOSwPxsJgLdOEcsz3FQzpq-fPRxMuo1niwGy2jZyPF6QIdUJZDApTC7vksJk0V3MwLr99uENZCP6k_tkDcjLZHiNk6r-BuRPjtSt27N5rb6slxtF_SQWG/s828/IMG_8023.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="596" data-original-width="828" height="230" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhg2ULcMqTVuwezZ23N9zTXFrDR2dy1E9Uomq3hwX6b02jWuBARY_b8kgZvJs2O1pWSjs3fOSwPxsJgLdOEcsz3FQzpq-fPRxMuo1niwGy2jZyPF6QIdUJZDApTC7vksJk0V3MwLr99uENZCP6k_tkDcjLZHiNk6r-BuRPjtSt27N5rb6slxtF_SQWG/s320/IMG_8023.JPG" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Rest days: a conspiracy of the frail.</td></tr></tbody></table>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-3521252849981481371.post-74373958604727698452022-08-15T09:28:00.000-07:002022-08-15T09:28:50.396-07:00North America’s Highest Gym<p> <span style="font-family: "Times New Roman", serif; font-size: 12pt; text-indent: 0.5in;">This blog is a decade
old. The name, Swole at Every Height, was not created to foreshadow the eventual
opening of <a href="https://www.almasgym.com/">my new gym</a> located in Alma, Colorado. However, that is how things fell
into place – and I couldn’t be happier.</span></p><p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtBIJzXV5z5hIWhUkpPRaTJzfmQVxXyru_1cV45cGh2x9j0pHu__OnU8ZdHQ_0dZ7sm3gqlBle9_zKKcx8LbMVsO2Bswjao9hHa4M6dkCDY9GNUcDTy9frBmrgTRQedvpF9HYpikSBB0A6lQKDs2YjEkgojhycIH9cQsl7Lihm8eOmX68F_m4nf60m/s777/Screenshot%202022-08-15%20102129.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="777" data-original-width="773" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtBIJzXV5z5hIWhUkpPRaTJzfmQVxXyru_1cV45cGh2x9j0pHu__OnU8ZdHQ_0dZ7sm3gqlBle9_zKKcx8LbMVsO2Bswjao9hHa4M6dkCDY9GNUcDTy9frBmrgTRQedvpF9HYpikSBB0A6lQKDs2YjEkgojhycIH9cQsl7Lihm8eOmX68F_m4nf60m/s320/Screenshot%202022-08-15%20102129.jpg" width="318" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Grand opening. Friends. Family. Fitness.</td></tr></tbody></table></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Located at 10,361 feet
elevation, <a href="https://www.instagram.com/p/Cfsh2UIj8Tr/">Alma’s Gym</a> is two hours outside of Denver, high in the Rocky
Mountains. The town of Alma is the highest elevation town in North America. I’ve
called it home for the last six years. Though the winters can be harsh, there
is an undeniable kind of beauty that comes with a hundred and fifty inches of
snow every year. The summers, well, they are incredible. The mountain air is
fresh and crisp in the morning. It smells of pine and sweet aspens. Whether skiing,
hiking, or mountain biking, the Rockies provide exhilaration and near asphyxiation
– especially in Alma. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">That is where you will
find my gym. A place where locals can get stronger and develop their bodies for
whatever activity they live here for. I’ve not met one neighbor who doesn’t have
an outdoor hobby. It is why we live up here. Why I like living up here too, I
think. People are active here. It is necessary to live. If, at the very least
just chopping wood and shoveling snow, then to get out and fish, hunt, hike,
camp, ski, bike, run, climb… and now lift. <o:p></o:p></span></p><p class="MsoNormal" style="text-indent: .5in;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjM5UGpSvahYLtlid8McgCdruK00oasWxCGEdQsb8SknSlgAIDcSIbZZ8qmOc2hdH806zTa8MKI0qmusmYrniLOoL27WCudRe_sj9Qoix4hqUppikLw3wFAMW3n3SwiWQaVKTtvKI6oRrQOkhhYx60GpZ0oSY4EW7i5ZL8sZisZlALqcqq3DGZypBfX/s737/Screenshot%202022-08-15%20102612.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="737" data-original-width="583" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjM5UGpSvahYLtlid8McgCdruK00oasWxCGEdQsb8SknSlgAIDcSIbZZ8qmOc2hdH806zTa8MKI0qmusmYrniLOoL27WCudRe_sj9Qoix4hqUppikLw3wFAMW3n3SwiWQaVKTtvKI6oRrQOkhhYx60GpZ0oSY4EW7i5ZL8sZisZlALqcqq3DGZypBfX/s320/Screenshot%202022-08-15%20102612.jpg" width="253" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Strong locals making a strong community.</td></tr></tbody></table></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">North America’s Highest
Gym is now a month old and doing better than I imagined. Not only are locals
signing up and getting fit, but so too are many of the tourists who come here
for any number of outdoors activities. They see the sign “North America’s
Highest Gym” and recognize the inherent challenge of it. <i>Do I have what it takes?</i>
<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">They do. <i>And so do you</i>.<o:p></o:p></span></p><p class="MsoNormal" style="text-indent: .5in;"></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXQ5eNyxUeU_qj7eDd7-E6IDURsdiNq5Kg0KfbLNGSB9ZIYZG1lKRa3ThXoEEMWJ1u47nv4_yZjHozHxyWXw7k8J0IZBTOzXTu7cjmKQXAkgr3dh6MA2IheMC4KI2KGP6goqX7Xuyt9ehUMU8XHQANQfxRIAxszMXtlGm56EhTaSfRiQRdAAEkaLCh/s781/Screenshot%202022-08-15%20102256.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="757" data-original-width="781" height="310" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXQ5eNyxUeU_qj7eDd7-E6IDURsdiNq5Kg0KfbLNGSB9ZIYZG1lKRa3ThXoEEMWJ1u47nv4_yZjHozHxyWXw7k8J0IZBTOzXTu7cjmKQXAkgr3dh6MA2IheMC4KI2KGP6goqX7Xuyt9ehUMU8XHQANQfxRIAxszMXtlGm56EhTaSfRiQRdAAEkaLCh/s320/Screenshot%202022-08-15%20102256.jpg" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "Times New Roman", serif; font-size: 16px; text-align: left; text-indent: 48px;">We have an oxygen lounge for those who need it…</span></td></tr></tbody></table><p></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">I am excited for the
future. Both my own and for my neighbors too. We are all in this together, so why
not build strength, endurance, and our bodies together, so that we may thrive
for longer and achieve more in this intense yet wonderful place we call home. Then,
as word spreads, more from around the world will come for the experience of
training in such a place. As time has seen fit, we may all become swole at
every height. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">God willing, Alma’s Gym
will become <a href="https://swoleateveryheight.blogspot.com/2018/05/the-greatest-gym-youll-never-lift-at.html">the greatest gym you can lift at</a>. <o:p></o:p></span></p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-3521252849981481371.post-42183194597729157152022-02-12T13:45:00.005-08:002023-07-15T05:53:07.833-07:00Minimal is not Optimal.<p></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgz5UP5xzDI_tyMsIg7NosPWJulTBHkBwJ_yk6OjY1nqHw1WN1LsomaVqNgyDhtXdu-XlWQfnB-HfLip-dmpXkIgry9d3BsqWa2xvtUn7uMmGb1rtrRpkSbVWMRpr7ae5o3LQyt8InX2iiG7zwbN9Wy-8HhxSE6wry-MSzbXNRcZF8tpSSw1dAZGkzm=s200" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="195" data-original-width="200" height="195" src="https://blogger.googleusercontent.com/img/a/AVvXsEgz5UP5xzDI_tyMsIg7NosPWJulTBHkBwJ_yk6OjY1nqHw1WN1LsomaVqNgyDhtXdu-XlWQfnB-HfLip-dmpXkIgry9d3BsqWa2xvtUn7uMmGb1rtrRpkSbVWMRpr7ae5o3LQyt8InX2iiG7zwbN9Wy-8HhxSE6wry-MSzbXNRcZF8tpSSw1dAZGkzm" width="200" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">"By my calculations, you're not lifting optimally."</td></tr></tbody></table><br /><span style="font-family: "Times New Roman", serif; font-size: 12pt;"> </span><span style="font-family: "Times New Roman", serif; font-size: 12pt;"> </span><span style="font-family: "Times New Roman", serif; font-size: 12pt;"> </span><span style="font-family: "Times New Roman", serif; font-size: 12pt;"> </span><span style="font-family: "Times New Roman", serif; font-size: 12pt;">I
encounter with increasing frequency the attitude that “less is more” when it
comes to physical training. This sentiment about physicality seems to originate
from two sources: time management and risk mitigation. Those with this
conception of training figure backwards from their goal, but in doing so are
unable to observe the process that will carry them forward to realization. Often,
once the minimum is determined the optimal is defined. These “optimalists” are usually
new to weight training.</span><p></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>Optimalists<i>
</i>prioritize managing time and risk. Then other factors are accounted for
down to minutiae, with the most pathological concerned with the more
inconsequential, or things not fully knowable (like genetic potential). Once
sufficient factors at play are known, or believed to be known, then the optimal
course to the finish line is planned backwards – the path of least resistance,
of least energy expenditure, of least effort, of least trying.</span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>Why
is this so?<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Because, for the sake of
efficiency, the optimalist does not set out to achieve until sufficient information
is collected; a hoard is amassed, much of it as useless as stacks of People
magazine. Optimalists act as if all factors can be accounted for in conceiving
the path towards their goal. They want physical development fast with the least
exertion necessary, believing that foreknowledge of the journey – before the
first step is taken – guarantees the least sweat while earning the greatest
reward.<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">This disregards the
possibility of learning new information that benefits the process <i>while in
the process</i>. It also fails to recognize that of the many factors at play in
physical development, not all have known upper and lower limits, or are even
accurately approximated, and of those factors, many cannot be reasonably
determined until the training process is already underway. Some may never be known
but exist merely as faithful estimates (such as genetic potential). <o:p></o:p></span></p><p class="MsoNormal" style="text-indent: 0.5in;"></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjtOcKkITGuC6A1lbeuzYDhgf5E__1H4C471dUDeiSewqYu6sOeBROuS7osb9lmKVfOu3bQSICHaEzAlnHjT_zkK_rxJlnL5yhXHccJYbscOFm_43muIZjtZcXJSw9tD8H-_kSghclyIeqQiO7wRIknm_BJ-ZaNYJFv8s3YazVV9iQQAJ6xpFw7U6Ha=s1000" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1000" data-original-width="563" height="320" src="https://blogger.googleusercontent.com/img/a/AVvXsEjtOcKkITGuC6A1lbeuzYDhgf5E__1H4C471dUDeiSewqYu6sOeBROuS7osb9lmKVfOu3bQSICHaEzAlnHjT_zkK_rxJlnL5yhXHccJYbscOFm_43muIZjtZcXJSw9tD8H-_kSghclyIeqQiO7wRIknm_BJ-ZaNYJFv8s3YazVV9iQQAJ6xpFw7U6Ha=s320" width="180" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">"What's optimal?"</td></tr></tbody></table><p></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Optimalists want to
master their bodies as if it were a detached instrument from their minds. Like they
were a disassociated omnipotent musician, and once total knowledge of their
instrument is had, only then will they play, for the very first try guarantees
the most beautiful song. If mastery was not achieved before trying, they risk
failure. Something to be avoided at all costs, even if it means not trying at
all, so thinks the optimalist. This is absurd because it is the process of
learning the instrument and combining a variety of melodies, with some better
than others, that develops a musician one day capable of composing a
masterpiece. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Sometimes, optimalists
imagine their whole story arc at the character creation screen of a
role-playing game. After selecting a class, perhaps an archer, or knight, or
mage, a certain number of points are given to distribute among attributes to
tune their character and optimize their play style. This is silly because it
combines biological determinism (character class and attribution points) within
a predestined fantasy world of which the player already knows more about than
the world they will experience in real life: the gym. Their live action role
play of physical development is make-believe (often without the make).<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">The optimalist acts as if
they have (or can have) total knowledge of the class and abilities of
their real-life bodies while living in an equally known world that can be
optimized through their character’s intrinsic qualities – all without playing a
single minute of the game. Playing the game then becomes mere button pushing,
with any experience in the process being frivolous. The entire act grows tedious,
and when so, effort wanes (no wonder why such people never achieve much in the
gym). <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Any seasoned lifter knows
of such people. Those who cannot figure out that it is not the lack of a <a href="https://swoleateveryheight.blogspot.com/2014/10/the-perfect-powerlifting-program.html">perfect
plan</a> that is keeping them from making progress, it is their constant seeking
of the optimal that risks keeping them at the minimal. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">So, the optimalist quits
or changes their program continuously, hoping that with a better class and
strategy, a reset will prove more fruitful and efficient. Self-defeating and inefficiency
incarnate. The antithesis to, and a surefire means out of, the pitfall of optimalism.
Exactly the self that needs defeating. (Yes, that is an argument for program
hopping.) <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>Optimalists
have never ending questions about trivial aspects because getting an answer from
someone else is easier than figuring it out for themselves. While learning from
others is beneficial, some things are unknowable unless one experiences it
themselves. Optimal is unknowable until limits are discovered, and a litany of
other factors, each of which more individual until their impact on development
becomes trivial. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">By mastering physical
training trivia, the optimalist prioritizes collecting information that orbits achievement. They collect satellites without having a body to gravitate
them. In finding their way out of optimalism, how much of those supposed facts
about lifting, biology, and nutrition, becomes space junk? (Most of it.) That
is the crux of the problem. Their knowledge is not anchored by experience, and
it becomes the very thing that inhibits them until they try and learn what is
genuinely best for them. <o:p></o:p></span></p><p class="MsoNormal" style="text-indent: 0.5in;"></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjMWfNH5G2RiyqvB6YLcd-3HrCuoIvVcx_ySIaMXy8QnQq7AJB5NcrvoK0EM7wRwHT1LCWcmMPXLFFsWQ_RGaHcggboQVxIkrvUjFNcov4gBwsXkQdkvsftiE11eJHBN2fED9UzBD_A7JoQYW3o9EkJMTwwSoE1jCtDuhZKGII3uHImoIMzDbo8vYe9=s1000" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="667" data-original-width="1000" height="213" src="https://blogger.googleusercontent.com/img/a/AVvXsEjMWfNH5G2RiyqvB6YLcd-3HrCuoIvVcx_ySIaMXy8QnQq7AJB5NcrvoK0EM7wRwHT1LCWcmMPXLFFsWQ_RGaHcggboQVxIkrvUjFNcov4gBwsXkQdkvsftiE11eJHBN2fED9UzBD_A7JoQYW3o9EkJMTwwSoE1jCtDuhZKGII3uHImoIMzDbo8vYe9=s320" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Someone should tell him that wide stance conventional is not optimal.</td></tr></tbody></table><p></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Physicality is the <i>trying</i>.
Physical development requires doing until finding the answer that cannot be had
secondhand. Such processes befuddle the optimalist because what they do not
know cannot become known until they discovered it. Once they do, the answer is
theirs alone; their optimal. <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>The
new gym goer asks, “I’m going to run XYZ-program. Is it optimal for me?”<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>“Do
it and see.” Replies the veteran lifter. <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>There
is little reason for the veteran lifter to ponder such minutiae for someone
else. Perhaps they were once an optimalist too. Or, like me, they were the new
guy in the gym trying hard to keep up with more experienced lifters, and therefore
unconcerned with optimal. Instead, their day-to-day performance is what
mattered. <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>Was I
very sore the next day? Sometimes.<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>Did
it regress my physicality? Never.<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Once I was on my own, the
justification for lifting this way or that became <i><a href="https://swoleateveryheight.blogspot.com/2019/">to see if I can</a></i>.
It has been that way for years. It is all that is required. It is my optimal. <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>The
optimalist, seeking knowledge over experience, hopes to prioritize efficiency
over discovery. But they fail to recognize that in whatever source their energy
is vested in, the optimal remains a mystery covered by faith until their own acts
produce the desired outcome. Once achieved, that course is deemed optimal <i>ex
post facto</i>. <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>But
was it?<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>Could
it have been done faster with less effort? Is that even answerable without
trying something else and comparing results? Should that comparison be attempted,
to truly discover optimal, doesn’t the overall process become less so (or at
the very least risk it) by doing more than what may be necessary? Optimalists
suffer in the purgatory between certainty and discovery because once they
physically try what was thought optimal and it is found not to be, their endeavor
slows to avoid risking further inefficiency. In doing so, they risk their goal,
for the goal was what is optimal – not physical development.<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>Preventing
wasted time and undue risk is the heart of the optimalist desire. Second to
that is attaining sufficient knowledge to justify their actions and results. Last
comes the trying. Why not let hard work, consistency, and patience produce results
that justify themselves? <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>To
the optimalist: Do more because less is just as risky and inefficient, and if
you want to gain size and strength optimally, <i><a href="https://gainz-shop.creator-spring.com/listing/try-trying?product=46&variation=2742&size=423">try
trying</a>. </i><o:p></o:p></span></p><p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;"></span></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgPKybPkccd0n8ngx33nORyQNau48cbEAXCsiJANeP7QwmX7uxsUN-BfDIUbkFMCw-thI-c-Bvxzervevu1HK7d0zwydliIA3QiIfK8B6fqtKx4Votor7LsmJLziDFDi3cNPA2VRPACqj80HCIuMw3fwGb0s_HsCoyZqU0k08SfCx9xZu-dNzMk_yfB=s451" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="400" data-original-width="451" height="284" src="https://blogger.googleusercontent.com/img/a/AVvXsEgPKybPkccd0n8ngx33nORyQNau48cbEAXCsiJANeP7QwmX7uxsUN-BfDIUbkFMCw-thI-c-Bvxzervevu1HK7d0zwydliIA3QiIfK8B6fqtKx4Votor7LsmJLziDFDi3cNPA2VRPACqj80HCIuMw3fwGb0s_HsCoyZqU0k08SfCx9xZu-dNzMk_yfB=s320" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Peak optimalist.</td></tr></tbody></table><p></p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-3521252849981481371.post-34972261449028278962022-01-23T15:55:00.000-08:002022-01-23T15:55:16.189-08:00General Gainz Body Building<p><b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Intro</span></b></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>For nearly
three years I have trained every day without a rest day. During this period, I
used <a href="https://www.reddit.com/r/gzcl/comments/aqkdgo/happy_gday_gainerz/">General
Gainz</a> to construct and guide my progression. At various points in the
previous 1,000+ days I have had different goals. At one point that was
improving my heavier T1 rep maxes on chosen lifts, like the press and squat. For
2021 I focused on gaining size, or in two words: body building. (Separated terms
because I do not mean the sport specifically, but the goal of gaining
muscularity.)</span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Now, why should you use General Gainz Body Building (GGBB)?<o:p></o:p></span></p><p class="MsoNormal" style="text-indent: .5in;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhfBwpmis3HNCUMymz0OPeVck8nUC5u6Abn71FzmJmI4WsmPjGwVR1xaV31XvHLI07IK3EPXzS27-xt_8XFGDqT_GGRzHlbmDbz56OvItN3wLIFxqpL_TnR7jqaWZrUmaWQi0mjps4j55IOpC63q0FUxz3tJqFq5Kysotm4DVrF2zPF_9_b_fbDCt3W=s522" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="517" data-original-width="522" height="317" src="https://blogger.googleusercontent.com/img/a/AVvXsEhfBwpmis3HNCUMymz0OPeVck8nUC5u6Abn71FzmJmI4WsmPjGwVR1xaV31XvHLI07IK3EPXzS27-xt_8XFGDqT_GGRzHlbmDbz56OvItN3wLIFxqpL_TnR7jqaWZrUmaWQi0mjps4j55IOpC63q0FUxz3tJqFq5Kysotm4DVrF2zPF_9_b_fbDCt3W=s320" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">End of bulk. 5'5" and 196 lbs. of densly packed manlet.</td></tr></tbody></table></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Because it worked for me,
and these concepts have worked for my clients. I focused on arms and shoulders
heavily, as those have been lagging body parts of mine for years. Only now do I
feel that they have grown to the point that they are not totally dwarfed by my
traps. My arms went from <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsm-XTTVm9WCOp2ukWqrl5BpjgHLvZQP_heKKh6W8BaLHbQ8cBwYsh_wu48HFqrlaVtDwBbjwRUM4C-HXdfhyphenhyphenO-ftIH9q903sXUh3M3ykcbjlI0YwovW84RyR8h1pcMiWBTaXO_K9C7ng/s1600/16.5+biceps.JPG">16.5”
in late 2019</a>, grew to <a href="https://www.instagram.com/p/CLVsx1DgtgT/">17”
by February 2021</a> (about a month into GGBB) and by August 2021 were <a href="https://www.instagram.com/p/CSqZz1WhvYd/">nearly 18 inches</a> (both
measurements taken with a great pump). I gained 21 pounds in 2021, only
increasing bodyfat by about 3%, going from 175 lbs. at the start of 2021 to <a href="https://www.instagram.com/p/CYfsa0hAOr-/">196 at the end</a>. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">The post that follows
first provides a quick familiarization with General Gainz as a training framework.
This will improve your understanding of the framework, allowing for you to work
within it flexibly and progress intuitively. It is important to read that section
so that you understand how to tailor <i>General Gainz Body Building</i> (GGBB) to
your needs, goals, and achieve progress.</span></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEiXbHRkUDpudGKT8XWVNTBZpP0P0GkxNKeReq0GOlN54W69_x59eTcz5oD9y-u67S_9jWOArKvMvl6fahrpjp8f7qKuUHcXg5Mb-uMkb8olqQ5C9m50xjyvOR28UoXqa8JKIgPBUzzu3hbwakuEsTQ52jUY53LptmYOH8kyPpyHOD2Q1Si8qoeaMQgS=s772" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="772" data-original-width="643" height="320" src="https://blogger.googleusercontent.com/img/a/AVvXsEiXbHRkUDpudGKT8XWVNTBZpP0P0GkxNKeReq0GOlN54W69_x59eTcz5oD9y-u67S_9jWOArKvMvl6fahrpjp8f7qKuUHcXg5Mb-uMkb8olqQ5C9m50xjyvOR28UoXqa8JKIgPBUzzu3hbwakuEsTQ52jUY53LptmYOH8kyPpyHOD2Q1Si8qoeaMQgS=s320" width="267" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">My client Ben, who ran a program using elements of GGBB.<br />Read his post <a href="https://swoleateveryheight.blogspot.com/2021/12/365-days-and-counting.html">here</a>.</td></tr></tbody></table><p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman", serif; font-size: 12pt; text-indent: 0.5in;">After the familiarization with General Gainz is the GGBB plan,
detailed as I roughly followed it, including several variations of the
workouts.</span></p><blockquote style="border: none; margin: 0 0 0 40px; padding: 0px;">
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"><b><i>What is GGBB? <o:p></o:p></i></b></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">A form of Volume Dependent Intensity Progression. <o:p></o:p></span></p>
<p class="MsoListParagraph" style="margin-left: .25in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;"><!--[if !supportLists]--><span style="font-family: Symbol; font-size: 12.0pt; line-height: 107%; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;"> </span></span><!--[endif]--><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">You
use the same weight across several workouts until you hit the volume goal you set,
then you add weight and start the process over again.<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Uses supersets for each workout.<o:p></o:p></span></p>
<p class="MsoListParagraph" style="margin-left: .25in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;"><!--[if !supportLists]--><span style="font-family: Symbol; font-size: 12.0pt; line-height: 107%; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;"> </span></span><!--[endif]--><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">If
you cannot do supersets in your gym, then I am uncertain of how effective GGBB
will be for you.<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Has no T1 (heavy weight) Rep Maxes.<o:p></o:p></span></p>
<p class="MsoListParagraph" style="margin-left: .25in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;"><!--[if !supportLists]--><span style="font-family: Symbol; font-size: 12.0pt; line-height: 107%; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;"> </span></span><!--[endif]--><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">GGBB
uses the T2 (mid weight) and T3 (light weight) rep ranges. It is not a powerlifting
training plan. <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Will I get stronger?”</span></p></blockquote><blockquote style="border: none; margin: 0 0 0 40px; padding: 0px;"><p style="text-align: left;"> <span style="font-family: Symbol; font-size: 12pt; line-height: 107%; text-indent: -0.25in;">·<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;"> </span></span><span style="font-family: "Times New Roman", serif; font-size: 12pt; line-height: 107%; text-indent: -0.25in;">Yes
– with your higher rep maxes, but likely not your 1RM.</span></p></blockquote><p class="MsoListParagraph" style="margin-left: .25in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"><o:p></o:p></span></p><p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Keep in mind as you are
reading is that this is a flexible program developed within a flexible training
framework. It is not so rigorous as <a href="https://swoleateveryheight.blogspot.com/2016/07/jacked-tan-20.html">Jacked
& Tan 2.0</a> for example. Because of this high degree of flexibility, I
have gone to great lengths to detail progression concepts and examples so that
you can tailor them to suit your goals and abilities. <o:p></o:p></span></p>
<p class="MsoNormal"><b><u><span style="font-family: "Times New Roman",serif; font-size: 16.0pt; line-height: 107%;">Recap of Concepts and Terms<o:p></o:p></span></u></b></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>If
you are already familiar with the General Gainz framework, then the following
section is a refresher. I suggest you do not skip this section, as it may shed
light on things that were unclear or previously misunderstood. <o:p></o:p></span></p>
<p class="MsoNormal"><b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Movement Tiers, Rep Maxes (RM), and Follow-up
Sets<o:p></o:p></span></b></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>In
General Gainz, movements are categorized by type and weight. The weight corresponds
to the Rep Max (RM) you can do with it, rather than a percentage (as is the
case with “classic” GZCL). The first, second, and third tiers are delineated by
how many reps you can do at a weight.<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Compound movements, like
squats and press for example, are typically associated with the Tier 1 and Tier
2. They can, however, be trained into the T3 range (which becomes the case in
GGBB). Tier 3 lifts are trained in the higher reps per set range and can be either
compound or isolations. Typically, the T3 are isolation exercises. <o:p></o:p></span></p>
<p class="MsoNormal"><b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Tier 1 (T1) – Heavy Rep Maxes (<i>Not used
in GGBB</i>).<o:p></o:p></span></b></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">1RM through 6RM. (Typically starting at 3RM.)</span></p><p class="MsoNormal"><span style="font-family: "Times New Roman", serif; font-size: 12pt; text-indent: 0.5in;">*5 and 6RM are “bridge
weights”; allowable in both T1 and T2.</span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">After the RM set, determine its effort, then perform
additional follow-up sets of singles only, using the same weight as the RM.<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Follow-Up Set Volume: Matching RM is goal. E.g., 3
singles after a 3RM.</span></p><p class="MsoNormal"><span style="font-family: "Times New Roman", serif; font-size: 12pt; text-indent: 0.5in;">Example: 3RM@405 lbs. followed
by three singles at the same weight.</span></p><p class="MsoNormal"><span style="font-family: "Times New Roman", serif; font-size: 12pt; text-indent: 0.5in;">Logged
as: 3RM@405 lbs. (M (Effort Rating) + 1 (Singles) x 3 (The number of follow-up
sets of one rep each, done after the RM, each at the same weight.)</span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Extension Limit: +3 additional singles beyond the RM.</span></p><p class="MsoNormal"><span style="font-family: "Times New Roman", serif; font-size: 12pt; text-indent: 0.5in;">For example, doing six
singles after a 3RM.</span></p><p class="MsoNormal"><span style="font-family: "Times New Roman", serif; font-size: 12pt; text-indent: 0.5in;">Logged
as: 3RM@405(M)+1x6</span></p>
<p class="MsoNormal"><b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Tier 2 (T2) – Light Rep Maxes (Used for
main lifts in GGBB). <o:p></o:p></span></b></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">5RM through 10RM. (GGBB extends the upper range well
beyond 10RM.) <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">After the RM set, determine its effort, then perform
additional follow-up sets of “Half-Sets” using the same weight at the RM. These
can be pushed to “Three-Quarter Sets.”<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Follow-Up Set Volume: Doubling RM is goal. E.g., 4
sets.</span></p><p class="MsoNormal"><span style="font-family: "Times New Roman", serif; font-size: 12pt; text-indent: 0.5in;">Example: 10RM + 5 reps x 4
sets (20 reps in follow-up volume).</span></p><p class="MsoNormal"><span style="font-family: "Times New Roman", serif; font-size: 12pt; text-indent: 0.5in;">Logged
as: 10RM@225 lbs. (E)+5x4</span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Extension Limit: +2 additional sets (6 Max). This can increase
the volume of the RM by 3 to 4x.</span></p><p class="MsoNormal"><span style="font-family: "Times New Roman", serif; font-size: 12pt; text-indent: 0.5in;">Example 1: 10RM + 5 reps
x 6 sets (30 reps in follow-up volume).</span></p><p class="MsoNormal"><span style="font-family: "Times New Roman", serif; font-size: 12pt; text-indent: 0.5in;">Logged
as: 10RM@225(E)+5x6</span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Example 2: 10RM + 7 reps x 4 sets (28 reps in follow-up
volume). <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">This example uses “pushed”
follow-up sets. Making them ¾ of the RM value rather than ½. When choosing this
option, start with fewer follow-up sets, as the fully extended amount of six
sets may not be necessary. </span></p><p class="MsoNormal" style="text-align: left; text-indent: 0.5in;"><span style="font-family: "Times New Roman", serif; font-size: 12pt; text-indent: 0.5in;">Logged
as: 10RM@225(E)+7x4</span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">When ¾ sets are fully extended: 10RM@225(E)+7x6 (42
reps follow-up volume). <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>The T2
can be pushed into the T3 range, thereby performing T2 RM sets beyond 10. This
is the case with GGBB. Likewise, the follow-up sets can be pushed from
half-sets to three-quarter sets to max rep sets. By doing so, the volume limits
of General Gainz increases, allowing for volume ranges that are commonly
associated with body building training. <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>Performing
¾ sets instead of ½ sets is going to reduce the “effort gap” (described below) and
is a good option for when your RM’s go beyond 10. The higher the RM, the wider
the effort gap will be when doing ½ sets. Therefore, ¾ sets can be used to keep
volume high and the effort gap small. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">As the RM’s reach the T3
range, the teens and perhaps 20’s, then making the follow-up sets performed for
max reps becomes a good option. <o:p></o:p></span></p>
<p class="MsoNormal"><b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Tier 3 (T3) – Very Light Rep Maxes and Max
Rep Sets (MRS)<o:p></o:p></span></b></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">11RM
and higher.<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>Follow-up
sets are often completed as MRS (or each set an “AMRAP” – As Many Reps As
Possible). These MRS are given a target rep range and effort. Effort rating is
applied to each T3 set to ensure these are not pushed to failure in every
workout. Typically the T3’s are capped at an easy to moderate effort, as in
GGBB they are used within supersets to fill the effort gap.</span></p><p class="MsoNormal"><span style="font-family: "Times New Roman", serif; font-size: 12pt; text-indent: 0.5in;">Example: 25 lbs. 12 to 15
@ (M, effort) x (desired rep range per set) x 4 (total number of T3 sets completed).</span></p><p class="MsoNormal"><span style="font-family: "Times New Roman", serif; font-size: 12pt; text-indent: 0.5in;">Logged
as: 25xMRS(M)x15/15/13/12 (The actual reps per MRS.)</span></p>
<p class="MsoNormal"><b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Effort Rating</span></b></p><p class="MsoNormal"><span style="font-family: "Times New Roman", serif; font-size: 12pt;">Rate the
effort of a T1 or T2 lift based on the RM set.</span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">For T3 movements, each
set should be done at the same effort since these are done as MRS within a
given rep range.</span></p><p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Examples show effort in parentheses after the RM
weight: (E), (M), or (H). <o:p></o:p></span></p><p class="MsoNormal"><b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">(E)asy</span></b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"> (2 or more reps
in reserve at similar quality; technique, tempo, etc.) <o:p></o:p></span></p><p class="MsoNormal"><b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">(M)oderate</span></b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">
(1 rep in reserve at similar quality.)<o:p></o:p></span></p><p class="MsoNormal" style="text-indent: 0.5in;">
</p><p class="MsoNormal"><b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">(H)ard</span></b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"> (0 reps remaining
at similar quality.)<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">The accuracy of these
ratings improves as you use the Find, Hold, Extend, Push (next section) actions
to progress weight and volume. Last week’s “hard” rated set may be pushed this
week for an additional three reps, giving clarity that last week wasn’t as hard
as you thought.<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Accurately determining
effort is an advanced skill, it takes practice, and like any well-developed
athlete, practice sometimes requires actual failure because doing so highlights
the limitations of capacity and skill. Once the knowledge of those limits is
had, then pushing those limits can be achieved. This should be done as safely
as possible, of course, but without knowing what failure is – you cannot
accurately determine how close you are to failure.<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">The reason why effort is associated
with the T1 or T2 RM set and not their follow-up sets is because after an RM
the follow-ups will be relatively easy. This is called the “Effort Gap.” <o:p></o:p></span></p>
<p class="MsoNormal"><b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Effort Gap</span></b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">:
The difference in reps from the RM to the reps per set in its follow-ups.</span></p><p class="MsoNormal"><span style="font-family: "Times New Roman", serif; font-size: 12pt;"><span> </span><span> </span><span> </span>For example: A 5RM
followed up by singles has an effort gap of four reps, and a 10RM followed by
half-sets of five reps each has an effort gap of five reps.</span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">The effort gap reduces
the relative intensity and proximity to failure of most of the volume in a
workout. This in turn reduces the felt fatigue during a workout, allowing for
higher rep quality and more focused intent when executing the lift. For
example, the reps in a hard 5RM slow as the set continues. But when following
up that RM with doubles at the same weight, those sets of two reps remain fast.
By not approaching failure on most of the sets, recovery debt stays low, while
training volume can steadily increase.<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">In the effort gap, apply a
specific lift quality to the follow-up sets. For example, making the half-set a
slow tempo, or paused, or applying <a href="https://www.youtube.com/watch?v=tMm80ruyLK8">compensatory acceleration</a>.
Likewise, because the effort gap reduces the relative intensity, your technique
should be at its very best. Additionally, the effort gap can be filled by doing
supersets, as is the case with GGBB, described in detail below. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">The number of follow-up
sets may be limited by the effort of the RM set. For example, if your 10RM was
hard (H) you might only complete four follow-up sets before those too, due to
fatigue, approach the same level of effort. Stop performing follow-up sets
before they match (or exceed) the effort you determined the RM to be. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Too few follow-up sets can
be mitigated by extending rest between those follow-up sets, thus allowing for additional
follow-up set volume. Considering this option, be hesitant to increase rest, as
that decreases training density, thus reducing the effectiveness of follow-up
set volume developing RM set capacity. By keeping rest limited, you can
maintain or increase training density, developing the ability to push a weight
from a low RM to a higher RM, e.g., making your 6RM eventually be your 20RM. <o:p></o:p></span></p>
<p class="MsoNormal"><b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Rest Guide<o:p></o:p></span></b></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>Rest should
be limited after the RM set and the subsequent follow-up sets, either singles (T1)
or half- and three-quarter sets (T2). If at first the rest is greater than
given here, consider using lighter (and therefore easier) weights relative to
your RM ability; then allowing for you to perform more follow-up sets with shorter
rest periods, thus developing your work capacity with a weight. <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>T1: 3
minutes or less between sets.<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>T2: 2
minutes or less between sets.<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>T3: 90
seconds or less between sets. <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>When
performing supersets, as is the case with GGBB, limit the rest between
exercises in a superset as little as possible. Then follow the above guide for
rest between supersets. This should allow you to return to your T1 or T2 lift’s
follow-up sets with a fair amount of rest. Remember, the effort gap widens as
the RM increases, therefore, you are provided an opportunity to work on developing
your conditioning by focusing on limited rest; a means to close the effort gap.
<o:p></o:p></span></p>
<p class="MsoNormal"><b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Find, Hold, Extend, Push (F/H/E/P)<o:p></o:p></span></b></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>These
are the <b>four actions</b> that are used to progress through the General Gainz
training framework. By using these you can increase weight, reps, sets,
increase or decrease the effort of the RM, improve training density (time/volume),
and ability (technical quality or a skill with a weight, such as pauses or tempo).
<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span><b>Find</b>:
<i>Finding</i> a weight for a given RM. This may fluctuate depending on
fatigue, hydration and nutrition, stress, etc.</span></p><p class="MsoNormal"><span style="font-family: "Times New Roman", serif; font-size: 12pt; text-indent: 0.5in;">Example
A: After warming up over several sets, increasing weight in each, you </span><i style="font-family: "Times New Roman", serif; font-size: 12pt; text-indent: 0.5in;">find</i><span style="font-family: "Times New Roman", serif; font-size: 12pt; text-indent: 0.5in;">
your 10RM to be 315 pounds. You rate it an easy set and log it as: 10RM@315(E).</span></p><p class="MsoNormal"><span style="font-family: "Times New Roman", serif; font-size: 12pt; text-indent: 0.5in;">Example
B: You </span><i style="font-family: "Times New Roman", serif; font-size: 12pt; text-indent: 0.5in;">push</i><span style="font-family: "Times New Roman", serif; font-size: 12pt; text-indent: 0.5in;"> the RM and far exceed your expectations, </span><i style="font-family: "Times New Roman", serif; font-size: 12pt; text-indent: 0.5in;">finding</i><span style="font-family: "Times New Roman", serif; font-size: 12pt; text-indent: 0.5in;"> the
weight at a much higher RM. To limit the volume of the workout and use an
intensity that was planned for/expected, you add weight after the RM and
perform the half-sets that are associated with the original RM target (that you
exceeded). Here you are </span><i style="font-family: "Times New Roman", serif; font-size: 12pt; text-indent: 0.5in;">holding</i><span style="font-family: "Times New Roman", serif; font-size: 12pt; text-indent: 0.5in;"> the follow-up volume while </span><i style="font-family: "Times New Roman", serif; font-size: 12pt; text-indent: 0.5in;">finding</i><span style="font-family: "Times New Roman", serif; font-size: 12pt; text-indent: 0.5in;">
a weight more appropriate for it.</span></p><p class="MsoNormal"><span style="font-family: "Times New Roman", serif; font-size: 12pt; text-indent: 0.5in;">This
was a rarity for me. But it looks like this:</span></p><p class="MsoNormal"><span style="font-family: "Times New Roman", serif; font-size: 12pt; text-indent: 0.5in;">Push RM target: 10RM@195 lbs. with
easy effort. Actual RM achieved: 14RM with easy effort. Rather than perform
half-sets of 7 reps each, I would add weight and stick with half-sets of 5 reps,
perhaps using 205 or 215 lbs.</span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span><b>Hold</b>:
<i>Holding</i> a weight, an RM, effort, or the follow-up volume from the
previous workout. Multiple actions may be held from one workout to the next but
progressing one to two actions should be attempted while holding some other
metric.</span></p><p class="MsoNormal"><span style="font-family: "Times New Roman", serif; font-size: 12pt; text-indent: 0.5in;">Example
A: You </span><i style="font-family: "Times New Roman", serif; font-size: 12pt; text-indent: 0.5in;">hold</i><span style="font-family: "Times New Roman", serif; font-size: 12pt; text-indent: 0.5in;"> the 315 pounds from the previous workout, and because it was
then rated easy, you intend to </span><i style="font-family: "Times New Roman", serif; font-size: 12pt; text-indent: 0.5in;">push</i><span style="font-family: "Times New Roman", serif; font-size: 12pt; text-indent: 0.5in;"> the weight to a higher RM.</span></p><p class="MsoNormal"><span style="font-family: "Times New Roman", serif; font-size: 12pt;">Example B: </span><i style="font-family: "Times New Roman", serif; font-size: 12pt;">Holding</i><span style="font-family: "Times New Roman", serif; font-size: 12pt;"> the 315
pounds from the previous workout, you </span><i style="font-family: "Times New Roman", serif; font-size: 12pt;">extend</i><span style="font-family: "Times New Roman", serif; font-size: 12pt;"> the number of follow-up
sets from four to six sets, then meeting the standard limit of follow-up set
volume. Remember, these are sets done after the RM using the same weight.</span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Example
C: Because the last workout had an easy RM, you decide to <i>hold</i> the
volume (keeping both the target RM and number of follow-up sets the same) while
<i>finding</i> a heavier weight for the RM. Here, you may also intend to <i>hold</i>
the effort the same as the last workout or <i>push</i> that effort to a more
difficult rating, thereby increasing the chances of a successful new RM at a
heavier weight. <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span><b>Extend</b>:
<i>Extending</i> the number of follow-up sets done after the RM set. To do more
sets, perhaps you might need to <i>extend</i> the rest between those sets to
limit fatigue and maintain rep quality. <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Example:
<i>Holding</i> the same RM and weight from the previous workout, you <i>extend</i>
the number of T2 follow-up sets from the usual four to the max of six follow-up
sets.<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span><b>Push</b>:
<i>Pushing</i> the reps in a set to a higher amount. This can be applied to the
RM set and the follow-up sets. Similarly, effort can be pushed from easy to
moderate to hard, thereby increasing the chances of an RM to increase in
weight. You can also <i>push</i> the rest lower, thus increasing workout
density; a means to improve your work capacity. <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Example
A: <i>Holding</i> the weight from the previous workout, you <i>push</i> 315
pounds from an easy 10RM to a likewise easy 12RM. This is <i>holding</i> the
weight and effort while <i>pushing</i> that weight to a higher target RM. <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Example
B: <i>Holding</i> the 10RM@315(E) and four follow-up sets from the previous
workout, you <i>push</i> the follow-up sets from five reps each to seven reps
each. This is <i>pushing</i> the follow-up set volume without <i>extending</i>
the number of sets by making the half-sets increase to three-quarter sets.<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Logged
as: 10RM@315(E)+7x4<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Once weights get into the
teen RM range, each set can be performed as a RM. This makes each set a Max Rep
Set (or multiple “AMRAPs”) at the same weight. This format was previously
discussed in my program </span><a href="https://swoleateveryheight.blogspot.com/2016/11/volume-dependent-intensity-progression.html#:~:text=Volume-Dependent%20Intensity%20Progression%20opens%20the%20door%20for%2C%20and,is%20reliant%20upon%20your%20efforts%20in%20the%20gym."><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Volume
Dependent Intensity Progression</span></a><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"> (VDIP), from which
General Gainz evolved. <o:p></o:p></span></p>
<p class="MsoNormal"><b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Example Volume Progression<o:p></o:p></span></b></p>
<p class="MsoNormal"><i><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Quick reminder: GGBB has no T1 lifts (1 to
6 RM + singles at the same weight).</span></i><b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"><o:p></o:p></span></b></p>
<p class="MsoNormal"><b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">T2 <o:p></o:p></span></b></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>The
T2 progression for GGBB extends the RM range. At the low end, the heaviest
weight used for GGBB, the T2 should be trained with a 6RM followed by half-sets
of three reps each. But, as the weeks progress, this 6RM should be pushed to a
higher RM, and the follow-up sets accordingly. That ability is developed
through the four actions of: <i>Find, Hold, Extend, Push</i>. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">In GGBB, the T2 lifts can
start at a 6RM and be pushed to a 12RM, and if desired then be pushed towards a
15 and even a 20RM. Over several weeks, this makes the rep ranges T3’s, but the
lifts, being more compound in nature (versus isolation exercises), are better
identified as T2’s throughout the program. <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>Below
is an example T2 progression that follows the Find, Hold, Extend, Push (F/H/E/P)
model of progression. Later in this post, specific progression examples for
GGBB are detailed. This is just an example for one T2 lift across six weeks progressing
by F/H/E/P. <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Week 1: <i>Find</i> 6RM at Moderate Effort, Follow up
with four half-sets.<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>Example:
6RM@225 lbs.(M)+3x4<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Week 2: <i>Hold</i> weight, <i>Hold</i> 6RM, <i>Find</i>
effort (now easier, ideally), <i>Extend</i> to six half-sets.<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Example: 6RM@225 lbs.(E)+3x6<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Week 3: <i>Hold</i> weight,<i> Push</i> 6RM, <i>Finding</i>
it as a new 8RM, <i>Find</i> effort, follow up with four half-sets.<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Example: 8RM@225 lbs.(M)+4x4<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Week 4:<i> Hold</i> weight, <i>Hold</i> 8RM, <i>Find</i>
effort (easier now, ideally), <i>Extend</i> to six half-sets.<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Example: 8RM@225 lbs.(E)+4x6<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Week 5: <i>Hold</i> weight, <i>Push</i> 8RM, <i>finding</i>
it as a new 9RM, <i>Find</i> effort, follow up with four half-sets.<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Example: 9RM@225 lbs.(M)+5x4<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">In this example, since the RM is an odd number, the
half-sets can be rounded up or down. If the RM was easy or moderate, round up
for the follow-up sets. In the case that the RM was found at a hard effort, round
down the follow-up sets, as it would allow for a wider effort gap, making room
for more follow-up sets (<i>extend</i>) and/or a greater focus on rep quality,
such as pauses, tempo, etc. <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Week 6: <i>Hold</i> weight, <i>Push</i> 9RM to 10RM, <i>Find</i>
effort, follow up with four half-sets.<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Example: 10RM@225(H)+5x4<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Here, you have <i>pushed</i>
the RM in back-to-back weeks. Not a problem. Perhaps last week’s goal was a
narrowly missed 10RM. But because you rounded up those half-sets after a
moderate RM last week, and are handling the same weight again this week, you
had the confidence and ability to hit that 10RM target.<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">The above six weeks of
training added four reps to your RM ability with 225 pounds and improved your
capacity at that weight from 18 reps (6RM+3x4) to 30 reps (10RM+5x4). <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>The
above progression is simply an example to demonstrate how the <i>Find, Hold,
Extend, Push</i>, actions can be implemented from workout to workout. While
that example shows biweekly pushes towards higher RM targets, you can choose to
push as you feel able, perhaps weekly. What is outlined above is but a more
conservative progression, as it alternates between the four actions. This can
allow for longer, more consistent progression of a weight to a higher target
RM.<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Maxing out effort and
volume in the same workout each week should be avoided, as that will likely
reduce the rate of progression by increasing your recovery debt. <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>While
the above six weeks can guide your GGBB progression, it is not the only means
to do so. Keep in mind that it is just an example of the progression concept.
To progress, it is best to determine what is feasible in an individual workout.
Not every lift will be able to be pushed to a higher RM each week. You may find
that while pushing the squat RM, bench press may need to hold the RM target and
instead extend the number of follow-up sets, or push those sets from half- to three-quarter
sets. <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>Later
in this post is a similar weekly progression for GGBB which I found helpful as
an outline to roughly follow. But again, some deviations were made in workouts
based on the individual lift; how it was feeling that workout, my performance
in the previous workout, and what seem to be the most achievable action (F/H/E/P)
to both execute and recover from. <o:p></o:p></span></p>
<p class="MsoNormal"><b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">T3 Progression<o:p></o:p></span></b></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>T3
progression is similar in nature to the T2 progression described in the
previous section. The main difference is that the T3 is performed as Max Rep
Sets (MRS; each set an AMRAP) rather than having an RM followed by half- or
three-quarter sets. This is because, as mentioned above, the effort gap grows
wider as the reps increase in the RM set. Therefore, it is better to identify a
target rep range and target effort, then to find a weight to use for the sets.
All sets for a movement should use the same weight. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">For the T3, each set
should be in the 10 to 20 reps per range. (Sometimes this can go heavier, but
not for GGBB.) A good way to progress the T3 is to push a weight within a rep
range, from the low end to the high, trying to make all MRS the limit of the
range. Not every set may be 20 reps at the start. For example, the first set
might be 20 reps, but subsequent sets reduce in reps as fatigue increases. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Example: <span style="mso-spacerun: yes;"> </span>Example: 20 reps (set 1)/18 reps (set 2)/17
reps (set 3)/15 reps (set 4). <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"><span> </span>Logged as: 20/18/17/15.<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Over several workouts all
sets increase to 20 reps (using the same weight for each set). Then the weight
increases. <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"><span> </span><span> </span><span> </span>Week 1: 25 lbs. x20/18/17/15<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"><span> </span><span> </span><span> </span>Week 2: 25 lbs. x20/19/18/15<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"><span> </span><span> </span><span> </span>Week 3: 25 lbs. x20/20/18/17<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"><span> </span><span> </span><span> </span>Week 4: 25 lbs. x20/20/20/20<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>Across
those four weeks, perhaps only the last week called for hard effort in the T3. So,
maybe the first or second week could have been all 20’s, but then effort would
have been exceeded, impacting recovery more than desired. But, by the fourth
week, hard effort was the goal, so the limit of the MRS range was achieved (and
perhaps easier than expected – thus improving your ability to accurately gauge
effort in future workouts). <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Consider reducing the target
rep range also, as that allows for a much larger weight increase. Maybe in the
first cycle the T3 rep range for an exercises is 15 to 20, but in the second
cycle that is reduce to 12 to 15. Such allows for greater intensity progression
from cycle to cycle by reducing the volume rather than holding it for the repeated
cycle.<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">As for the number of T3
sets to complete, this can vary depending on the volume of the previous
exercises. For example, if you had extended the number of follow-up sets for a
main lift, then you may find that the T3’s towards the end of a workout may be
harder, as fatigue is therefore higher. In such case you would complete fewer
T3 sets, perhaps limiting the total number of T3 exercises you do. (I do this often
when fully extending the T2 volume.) <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Simply put, initial T3
sets may be more reps while the latter are fewer reps per set. Reps per sets do
not have to be equally distributed. Find a weight within a given range in the
first set, and work to maximize the volume within that range in the following
sets using that same weight.<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Typically, a T3 movement
has three to four sets, but if the T2 was extended, try matching the number of
T3 sets, thus maintaining supersets. (In practice, I have done much, much more –
likely not the best choice at the time.) <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">When executing a GGBB
plan, remember, do not push each T3 set to failure. These supersets fill the
effort gap of the T2 follow-up sets, increasing the overall effort of the two
lifts when combined. Likewise, when rest is limited, training density increases
(as does the intensity of the pump). Keep one to two reps in the tank on each
T3 set, thus making most of your T3’s sets in that easy to moderate range. <o:p></o:p></span></p><p class="MsoNormal" style="text-indent: .5in;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjAuWEJk-zVz0OVTbhL-oD2q5S65i_JfPb375MzfMaMEjFTeRNYQLjwf83O9pUzBTRoeV4JtxF1qzG2Xmf4owEikDsXeiQ6gG9IL9R9Aqf-BZLn0XXkHlJEYIWRMpSwZfLEhbWqAWFG_9lymyJCuGlvHQX4eWkkawaoIs_kwv5bF8ekLadtoZMUPtG-=s836" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="836" data-original-width="777" height="320" src="https://blogger.googleusercontent.com/img/a/AVvXsEjAuWEJk-zVz0OVTbhL-oD2q5S65i_JfPb375MzfMaMEjFTeRNYQLjwf83O9pUzBTRoeV4JtxF1qzG2Xmf4owEikDsXeiQ6gG9IL9R9Aqf-BZLn0XXkHlJEYIWRMpSwZfLEhbWqAWFG_9lymyJCuGlvHQX4eWkkawaoIs_kwv5bF8ekLadtoZMUPtG-=s320" width="297" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">With a ridiculous arm pump and supreme angles.</td></tr></tbody></table></p><h2 style="text-align: left; text-indent: 0px;"><span style="text-indent: 0.5in;"><span style="font-weight: bold;"><span style="line-height: 107%;"><span style="font-size: x-large;">General Gainz Body Building – The Plan</span></span></span></span></h2>
<p class="MsoNormal"><b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Progression Summary<o:p></o:p></span></b></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>The
below examples do not have to be where you start and end with your Rep Maxes. This
is simply to provide an initial understanding of how your lifts are to progress
in GGBB. More details and options are described in the following sections. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">T2 Example: Starting the
first week with an easy 6RM, hold that weight across several workouts while
trying to push it to a 10RM. Once that goal RM has been achieved, add weight,
restarting the find/hold/extend/push progression for that lift. <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>T3
Example: Starting the first week with a weight you can perform 20 reps with in
the first set, try to make all follow up sets fall within the 15 to 20 rep
range. Hold that weight across several workouts until all sets are 20 reps, then
add weight. <o:p></o:p></span></p>
<p class="MsoNormal"><b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Schedule – Day 1 (A, B, or C), Day 2 (A,
B, or C), Day 3 (A, B, or C), Day 4 (A, B, or C).<o:p></o:p></span></b></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>GGBB
is a body part split. In that regard, GGBB is no different from many popular
splits. It trains one or two muscle groups per workout – sometimes three, if I
included ab work in place of something else (detailed more below). GGBB is a
four-day training schedule with each day focusing on a set of muscles, such as
an “Arms” workout. Could there be a 5<sup>th</sup> or 6<sup>th</sup> day built
around chest alone, or abs? Sure. But that’s not what I did. Additionally,
having too many dedicated days lessens training frequency. Because I was not
taking rest days, I found that a four-day split was plenty enough for both
recovery and frequency.<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Each day has a few
options. The listed exercises are also options. I’ve found these pairings
helpful for myself and my clients, but they are not mandatory. These workouts and
movements would rotate as I felt necessary, based on recovery. This allowed me
to put more work into those muscles that were recovered, while limiting the
work performed on those muscles that I felt needed a bit more time. Keep in
mind that I am writing from the context of training daily. You may not have to
or want to rotate these options as I did.<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>For
example: If my abs were well recovered, I may be able to train them twice in a four-day
period. Likewise for arms, legs, back, or shoulders. Since my goal was to add
size to my shoulders and arms, I tended to focus on those muscles more than my chest
or legs. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">What matters is not the
exact schedule adhered to, but instead how much you can train a well-recovered
muscle group. If your legs are not recovered, then don’t destroy them. Do a
different workout (even if that means interrupting the regularity of the
schedule). All A workouts do not have to be done in the same week, nor B or C.
The training week can comprise of Day 1A, Day 2C, Day 3B, Day 4A (the letters
denote options). What matters is that you put in the most work possible while
maintaining good recovery between workouts. The options below (A, B, C) are laid
out to show and explain how and why some workouts would be adjusted to account
for maximizing both work and recovery in each four-day training week. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">For example, if my legs
were not recovered, then I would split that session into legs/back/abs or do an
arm day instead (as those seemed to always recover within 48 hours). After an arm
workout, my legs would usually feel recovered by the next day, so I would train
them. But if not, I would do a back workout, as that was never hindered by an
ad hoc arm workout that was performed ahead of schedule, therefore giving my
legs two extra days of recovery. But rarely did it take more than two days to
recover from any workout. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Different pairing options
are listed because I went through a few iterations of GGBB in 2021. Why I
changed things, and when, mostly depended on whether a muscle had recovered or
not. If not, for example, should my abs be sore and weak, then I would skip abs
and instead do more back work alongside training leg isolation exercises such
as leg press and hamstring curls. Alternative exercises can be substituted to
your liking and ability. Just match the muscle group to the associated
exercise. Don’t like dips? That’s fine, you can do decline bench instead. Abs
sore from weighted crunches? Try a different ab exercise instead. Same for any
other muscle group. <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>Each
workout has four supersets, but as written above, should in-session fatigue be limiting
your ability to perform the final superset, then it would be okay to reduce the
number of sets for those exercises – or skip that fourth superset altogether. What
matters is putting in the most work you can recover from and trying to do more
work each week. Some workouts I would group the last four exercises into a
circuit and try to get them done as fast as possible. Fun, but nauseating
(especially on leg days). <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Remember that not every
exercise must find a new weight for an RM each week, or push to a higher RM
weekly, or increase effort, or extend the number of sets every week. There are
other means to progress, like density (limiting rest), and ability (doing the
exercise better). In the context of ability, developing the “mind-muscle
connection” is a fine goal when executing a GGBB workout. I know that in 2021 I
found myself better able to achieve a stronger, tighter, and longer muscle
contraction. My pumps got better and because of that, I got bigger #broscience.
<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Intelligently use the
four actions (FHPE) to progress each week, whether by intensity, volume, or
density (by limiting rest), or ability (by focusing on a specific lift quality,
such as pauses or tempo, thereby increasing skill). Those last two, density and
ability, are two fantastic aspects of progression that are often overlooked. But
thankfully, the T2 follow-up sets provide an effort gap that needs to be filled.
With GGBB, I encourage doing so with density and ability progression while
performing supersets. Then every 2<sup>nd</sup> or 3<sup>rd</sup> week you can
likely add weight (Find) or reps (Push and/or Extend) to either the T2 or T3 without
any excess recovery debt. <b><span style="mso-tab-count: 1;"> </span></b><span style="mso-spacerun: yes;"> </span><o:p></o:p></span></p>
<p class="MsoNormal"><b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Day 1A – Legs & Abs </span></b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">[<a href="https://www.instagram.com/p/CYO1kJzpcot/">Example workout.</a>]<b><o:p></o:p></b></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">This option has more leg
volume. I like training abs with legs, but with the volume biased towards legs.
Sometimes Day 1 was all legs and no abs because my abs had not recovered yet. That
meant I would do ab work a few days later. That most often was with my Day 3. This
example has five leg and three ab exercises. <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Superset 1: T2a: Safety Bar Squat / T3a: Ab Wheel <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Superset 2: T2b: Romanian Deadlift / T3b: Standing
Cable Crunch<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Superset 3: T2c: Leg Press / T3c: Hamstring Curl<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Superset 4: T3d: Standing Calf Raise / T3e: Straight Arm
Cable Twist<o:p></o:p></span></p>
<p class="MsoNormal"><b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Day 1B – Legs & Back </span></b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">[<a href="https://www.instagram.com/p/CY0b-1AJt_G/">Example workout.</a>]<b> </b><o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">If my legs and abs were
not well recovered, then I would perform a workout like this. It trains back
with fewer leg exercises than the A option detailed above. In this example,
there are four leg exercises paired with four back exercises. In a workout like
this I would limit the sets for leg exercises and do more sets of back
exercises instead. Perhaps just three or four follow-up sets for leg exercises
and six for back. <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Superset 1: T2a: Squat / T3a: Pull Ups <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Superset 2: T2b: Romanian Deadlift / T3b: Chin Ups<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Superset 3: T2c: Leg Press / T3c: Lat Pull Down<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Superset 4: T3d: Hamstring Curl / T3e: Horizontal
Infinite Rope<o:p></o:p></span></p>
<p class="MsoNormal"><b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Day 1C – Legs, Back, & Abs </span></b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"><o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Three major muscle groups
were the most I would train in a single workout. This was not the most common
option I chose for Day 1 for that reason. But when I felt that my legs needed a
bit more time, and back as well, I would divide the workout in such a manner to
limit how much training stress this workout produced for any of the three
muscle groups. This example has two leg, three back, and three ab exercises. <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Superset 1: T2a: Squat / T3a: Pull Ups <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Superset 2: T2b: Safety Squat Bar Step Up / T3b: Chin
Ups<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Superset 3: T2c: Lat Pull Down / T3c: Standing Cable
Crunch<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Superset 4: T3d: Ab Wheel / T3e: Ab Straps Knee Tuck<o:p></o:p></span></p>
<p class="MsoNormal"><b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Day 2A – Shoulders </span></b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">[<a href="https://www.instagram.com/p/CYa7oU3AXq3/">Example workout.</a>]<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Since one of my two goals
in 2021 was to grow the size of my shoulders, this was a dedicated shoulder
workout. It uses a variety of vertical pressing and deltoid isolations. As with
the above Day 1 options, it would be adjusted per my recovery. The
complimentary supersets (pairing two exercises that train the same muscle) that
make up this workout produce an awesome pump. More on complimentary and
antagonistic supersets in the following section. This example has four vertical
pressing exercises (counting the incline angle T2b and T3d), and four deltoid
isolation exercises. <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Superset 1: T2a: Behind the Neck Press / T3a: Cable
Rear Delt Fly <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Superset 2: T2b: Incline Bench Press / T3b: Cable
Lateral Raise <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Superset 3: T2c: Dips / T3c: Cable Front Delt Raise <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Superset 4: T3d: Feet Elevated Push Up / T3e: Lateral Delt
Isometric Hold<o:p></o:p></span></p>
<p class="MsoNormal"><b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Day 2B – Shoulders & Chest<o:p></o:p></span></b></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">If my shoulders were not recovered,
which I could usually determine by how fast the warmups were moving, or if I had
some lingering soreness, then this would be the option I chose. Chest was not a
focus of mine, so I did not do much flat benching – but you could if so
desired. This workout and the next one are suitable examples. It has two
vertical pressing exercises, two horizontal pressing, three delt isolation, and
one pec isolation exercise. <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Superset 1: T2a: Press / T3a: DB Lateral Raise<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Superset 2: T2b: Incline Bench Press / T3b: DB Front
Delt Raise<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Superset 3: T2c: TRX Push Up / T3c: DB Rear Delt Fly<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Superset 4: T3d: Cable Chest Press / T3e: DB Pec Fly<o:p></o:p></span></p>
<p class="MsoNormal"><b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Day 2C – Shoulders, Chest, & Abs<o:p></o:p></span></b></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Like with Day 1C, this
workout splits the work into three muscle groups. Again, because growing my
delts was a major focus, I was trying to train them as frequently as possible.
But if I could not perform that much work, because I had not recovered entirely,
then a workout like this was suitable. It has three pressing exercises (two
vertical, one horizontal), one pec isolation exercise, and four ab exercises. <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Superset 1: T2a: Press / T3a: Standing Cable Crunch<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Superset 2: T2b: Incline Bench Press / T3b: Ab Plank
(Front & Sides)<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Superset 3: T2c: Cable Chest Press / T3c: Decline Sit
Up <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Superset 4: T3d: Cable Pec Fly / T3e: Copenhagen Plank<o:p></o:p></span></p>
<p class="MsoNormal"><b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Day 3A – Back </span></b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">[<a href="https://www.instagram.com/p/CYKKSe8LwLh/">Example workout.</a>]<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">This workout is all back
exercises, though the muscle clean does have the legs involved. For the most
part, the weights were not challenging for my legs when doing muscle cleans, but
it was for my back. That movement is a cheat code for upper back development.
This workout produced an incredible back pump. Something I credit to the complimentary
supersets that make up the entirety of this workout. <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Superset 1: T2a: Muscle Clean / T3a: Pull Ups <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Superset 2: T2b: Barbell Row / T3b: Lat Pull Down<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Superset 3: T2c: Cable V-Grip Row / T3c: Infinite Rope<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Superset 4: T3d: Chest Supported DB Row / T3e: DB Shrug<o:p></o:p></span></p>
<p class="MsoNormal"><b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Day 3B – Back & Legs<o:p></o:p></span></b></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Some argue that deadlifts
belong on leg days. I prefer it on back day, as I feel it trains my back a bit
more than legs, but admittedly my hamstrings do get lit up when deadlifting. I
could see a sumo deadlifter doing more of that variation on their “leg days” as
it does hit the quads a bit more than pulling conventional (as I do, and at
least from my experience). This workout splits the volume between back and
legs, with the heavier movements (T2) being dedicated to the back, and the T3’s
being biased to the legs. I found that this was a nice compliment to nearly any
Day 1 choice, as it rounded out the leg volume, while also getting in a solid
amount of work for the back. This example has four back exercises and four leg
exercises. <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Superset 1: T2a: Deadlift / T3a: Pull Ups<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Superset 2: T2b: Barbell Row / T3b: Leg Press<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Superset 3: T2c: Lat Pull Down / T3c: Bulgarian Split
Squat<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Superset 4: T3d: Hamstring Curl / T3e: Quadriceps
Extension<o:p></o:p></span></p>
<p class="MsoNormal"><b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Day 3C – Back, Legs, & Abs <o:p></o:p></span></b></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Like with the previous C
options, this workout splits the volume into three major muscle groups. Again,
this was chosen if I was behind on recovery, particularly for my back. It has
three back, three leg, and two ab exercises. As with other C examples, because
the training volume is divided three ways, recovery for any muscle group after
this was not be an issue. Keep these C options in mind when training, as they are
still good workouts and help maintain a higher training frequency for the muscles
while limiting the total stress on any one muscle group. If I knew I wanted to have
a high-volume arms workout the next day, and a high-volume leg workout the day
after, then this would be my choice because those two muscle groups have a more
limited role in this Day 3 option. <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Superset 1: T2a: Pull Ups / T3a: Leg Press <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Superset 2: T2b: Barbell Row / T3b: Standing Cable
Crunch<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Superset 3: T2c: Lat Pull Down / T3c: Ab Wheel<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Superset 4: T3d: Hamstring Curl / T3e: Straight Arm Cable
Twist<o:p></o:p></span></p>
<p class="MsoNormal"><b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Day 4A – Arms</span></b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">
(Antagonistic movements)<b><o:p></o:p></b></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Because one of my main
goals was to grow my arms (along with shoulders) in 2021, I tried to keep Day 4
as strictly as possible dedicated to arms. Now, of course, my Day 2 (shoulders)
and Day 3 (back) workouts had arm work already. But my arms would typically
recover from those in time for the pump-fest that was always Day 4. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Notice that there are
still T2a and T2b movements here, but no T2c. This is because the T2a and T2b
lifts are heavier, but a third (or fourth) T2 in the arms workout was just too
fatiguing for me. So, the Day 4 Arms workouts have more T3’s than the previous
Day 2 and Day 3 workouts. Also, those previous days have a third T2, which tended
to be enough of the heavier weights anyways.<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">With the T2’s on this
day, I liked going heavy by using some cheat. Examples would be an EZ bar cheat
curl or doing overhead triceps extensions with some leg drive. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">What I tended to alter
about this day was trying out different kinds of supersets. These would sometimes
pair free weights with bands, or bands with cables, or bodyweight with any
other implement. I also experimented with pairing complimentary and
antagonistic movements in a superset (shown in B and C examples). The Day 4A
workout has four supersets of antagonistic movements, meaning the exercises in
a superset train the opposing muscle group – biceps and triceps in each
superset, for example. <span style="mso-spacerun: yes;"> </span><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Superset 1: T2a: EZ Bar Curl / T3a: Cable Triceps Push
Down<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Superset 2: T2b: EZ Bar Overhead Triceps Extension / T3b:
Cable Curl<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Superset 3: T3c: Band Curl / T3d: Band Triceps Push
Down <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Superset 4: T3e: DB Hammer Cheat Curl / T3f: DB Skull
Crusher<o:p></o:p></span></p>
<p class="MsoNormal"><b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Day 4B – Arms </span></b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">(Alternating
complimentary movements) [<a href="https://www.instagram.com/p/CR7SobLh5_m/">Example
Workout.</a>]<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>These
supersets are composed of two exercises that train the same muscle group. The
biceps and triceps alternate each superset; superset 1 and 3 (biceps), superset
2 and 4 (triceps). When doing these, I would pair two different implements
together, like bands and dumbbells, and isometric exercises, like flexed arm
hang, with movements like bands or cables. Pairings like these produced a
fantastic pump. I would say even better than the antagonistic format from Day
4A, which I find more common in “bodybuilding” training. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">On the downside, this
format would also result in faster muscular failure than in Day 4A because the
time under tension for a muscle throughout a superset is much greater. Even
with alternating supersets between biceps and triceps, I found the last few
sets for each muscle group to rapidly drop in reps and rep quality. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">I highly recommend trying
to include a workout like this in your GGBB schedule as much as possible, at
least for arms (but it is also very effective for legs, shoulders, and back). <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Superset 1: T2a: Cable Curl / T3d: Flexed Arm Hang<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Superset 2: T2b: EZ Bar Overhead Triceps Extension /
T3b: Band Triceps Push Down<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Superset 3: T3c: EZ Bar Curl / T3a: Band Curl<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Superset 4: T3e: Cable Triceps Push Down / T3f: Infinite
Rope Pull Down<o:p></o:p></span></p>
<p class="MsoNormal"><b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Day 4C – Arms </span></b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">(Antagonistic
& complimentary movements)<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>This
workout blends the best of the previous two. Like the two above, I got a great
pump, but I could usually also get in more total reps before my arms were too
fatigued to even get to 90-degrees. The first two supersets are antagonistic,
like Day 4A, and the last two are complimentary, like Day 4B. Those last two supersets
rapidly produced a great pump after it had been primed by the first two. This
format was used later in 2021, as I had not thought to combine the two kinds of
supersets into one workout. <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Superset 1: T2a: Barbell Cheat Curl / T3a: Band
Triceps Push Down<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Superset 2: T2b: Barbell Cheat Overhead Triceps
Extension / T3b: Band Curl<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Superset 3: T3c: Cable Curl / T3d: Football Bar Curl <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Superset 4: T3e: Cable Triceps Push Down / T3f: Football
Bar Skullcrusher<o:p></o:p></span></p>
<p class="MsoNormal"><b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Schedule recap<o:p></o:p></span></b></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>Remember
that not all A workouts have to be done, then all B, then C. These are merely example
options that you can adjust yourself and perform in the order that best suits
your schedule and recovery. If your leg workouts take longer, and you only have
that kind of time on the weekends, then you can change that do be your Day 4,
which may be done on Saturday or Sunday. It does not matter what the day or
order is so long as you can put in the work consistently and recover just as
well. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Maybe you prefer to train
arms more directly than legs, that’s fine – it is your goal (as it was mine).
To do so, limit your leg training (perhaps by always running a Day 1C inspired
layout) while increasing the frequency of your arms workouts. Perhaps by doing
a Day 4 workout more often, for example: Day 1C, Day 4A, Day 2A, Day 3A, Day 4B,
Day 1C, Day 4C… so on and so forth – that’s three arm workouts in seven). <o:p></o:p></span></p>
<p class="MsoNormal"><b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Complimentary and Antagonist Supersets<o:p></o:p></span></b></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Note the use of
antagonistic and complimentary supersets in the above examples. Not every
superset has to be one or the other. Not every workout needs to have either. For
example, I do not consider doing pull ups with squats as either complimentary
or antagonistic. That is more of a metabolic superset, meaning you are training
two different muscle groups (typically large ones, like legs and back), nearly
without hindrance to each other, thereby maximizing the workload of the
workout. A squat and pull up superset can get tough in terms of conditioning,
but the movements themselves are not really inhibiting the performance of the
lift they are coupled with, as the muscles being trained in the superset are
not fatiguing the other. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">As for complimentary and
antagonistic supersets, I have I found each beneficial in generating a skin
tearing pump and for improving the capacity of the muscles being trained. Try
these for your legs, shoulders, and back, in addition to arms workouts. Experiment
with what gets you the best pump and do that. After a few months that may
change, so try a different pairing and method of execution (such as tempo,
isometrics, bands instead of straight weight, etc.) After a few weeks of
consistently doing the new pairings observe whether the change benefits you.<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Complimentary Supersets: Are
two movements in a superset that train the same muscle, but through different
means. That could be a different kind of resistance, like bands and weight, and/or
two different variations of a movement, such as football bar hammer curls and band
hammer curls. The benefit of this, besides the pump, is that it increases the
training capacity of that specific muscle group by lengthening the time under
tension. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Antagonist Supersets: Are
two opposing muscle groups trained in the same superset. Such as doing biceps
curls and triceps push downs. These can use the same kind of resistance, such
as bands, or two different kinds, like cables and bodyweight. I find these
especially beneficial for legs, as I squat high bar, which is quad dominant, so
I would pair squats with hamstring curls. <o:p></o:p></span></p>
<p class="MsoNormal"><b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Progression<o:p></o:p></span></b></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>Using
the General Gainz framework, and the Find/Hold/Extend/Push actions, progress the
movements by volume until you hit a target Rep Max for T2 lifts, and complete a
desired total rep volume for T3 lifts.<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Early in the training
period, the T2 RM targets and the T3 rep totals should be low, near the base
volume; 6RM for T2 and 30 reps total for T3. As the weeks progress, the T2 RM’s
and T3 rep totals should be pushed higher. But you may choose to start at a
10RM for T2’s and 40 reps total for the T3 based on your current work capacity.
That’s fine, just don’t start beyond your existing work capacity and recovery
ability – why I suggest starting low and gradually pushing reps higher each
week.<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">As you increase volume weekly,
the weight should be <i>held</i> (staying the same) until you hit your volume
goals. Getting more volume in can be done by <i>pushing</i> the T2 and T3 reps
per set higher. Additionally, there is the option to <i>extend</i> the number
of sets by doing one to two more sets with the weight from previous workouts.<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Below is an example progression
using the GGBB volume ranges (which calls for no T1 range lifts) but extends
the T2 and T3 ranges well beyond the standard ranges given in the original GG
post (and typical for other GG inspired training plans). <o:p></o:p></span></p>
<p class="MsoNormal"><b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Example Four Week GGBB Progression<o:p></o:p></span></b></p>
<p class="MsoNormal"><i><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">[Movement, Target RM, Weight, Effort,
Follow Up Reps, # of Follow Up Sets]<o:p></o:p></span></i></p>
<p class="MsoNormal"><b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Week 1, Day 1: <span style="mso-spacerun: yes;"> </span><o:p></o:p></span></b></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Superset 1:</span></p><p class="MsoNormal"><span style="font-family: "Times New Roman", serif; font-size: 12pt; text-indent: 0.5in;">T2a: Safety Bar Squat, 6RM@225(E)+3x4</span></p><p class="MsoNormal"><span style="font-family: "Times New Roman", serif; font-size: 12pt; text-indent: 0.5in;">T3a: Ab Wheel, Bodyweight
x15-20 (average reps per set) x4 sets</span></p><p class="MsoNormal"><span style="font-family: "Times New Roman", serif; font-size: 12pt; text-indent: 0.5in;"><span> </span><span> </span>*Actual
reps per set may start at 20/16/15/15, for example.</span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Superset 2:</span></p><p class="MsoNormal"><span style="font-family: "Times New Roman", serif; font-size: 12pt; text-indent: 0.5in;">T2b: Romanian Deadlift, 8RM@275(E)+4x4</span></p><p class="MsoNormal"><span style="font-family: "Times New Roman", serif; font-size: 12pt; text-indent: 0.5in;">T3b: Standing Cable
Crunch, 100 lbs. x 15-20 x4</span></p><p class="MsoNormal"><span style="font-family: "Times New Roman", serif; font-size: 12pt;"><span> </span><span> </span>*Actual reps per set may start
at 20/20/18/17, for example.</span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Superset 3:</span></p><p class="MsoNormal"><span style="font-family: "Times New Roman", serif; font-size: 12pt; text-indent: 0.5in;">T2c: Leg Press, 10RM@365(E)+5x4</span></p><p class="MsoNormal"><span style="font-family: "Times New Roman", serif; font-size: 12pt; text-indent: 0.5in;">T3c: Hamstring Curl, 65
lbs. x15-20 x4</span></p><p class="MsoNormal"><span style="font-family: "Times New Roman", serif; font-size: 12pt;"><span> </span><span> </span>*Actual reps per set may start
at 20/18/15/15, for example.</span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Superset 4:</span></p><p class="MsoNormal"><span style="font-family: "Times New Roman", serif; font-size: 12pt; text-indent: 0.5in;">T3d: Standing Calf Raise,
15-20@315x4</span></p><p class="MsoNormal"><span style="font-family: "Times New Roman", serif; font-size: 12pt; text-indent: 0.5in;">T3e: Cable Twist, 45 lbs.
x15-20 x4</span></p><p class="MsoNormal"><span style="font-family: "Times New Roman", serif; font-size: 12pt; text-indent: 0.5in;"><span> </span><span> </span>*Actual
reps per set may start at 20/20/20/20, for example. If so, add weight next
week.</span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Note that the T2 lifts above
have ascending RM targets. This I found helpful because the weights get lighter
relative to my max with an exercise as the workout progresses. This allowed me
to hit those weights with good focus and quality, despite fatigue from the previous
sets. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">However, this does not
mean you must use that example. All T2’s could have the same target RM the
first week, and that target RM does not have to start at a 6RM (the lowest RM
in GGBB). Each T2 can start at a 10RM, for example, or those can ascend from a
10RM for T2a, a 12RM for T2b, and a 14RM for T2c. After the first week, GGBB
becomes very much a “choose your own adventure” kind of progression (within a well-defined
environment – the GG framework). <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Keep in mind, the
following is but an example. Your actual training plan may differ, and its actual
execution will differ because of your individual recovery and adaptation. For
example, maybe in the 2<sup>nd</sup> week you cannot push the T2c RM to the
higher rep target. In such case, do more reps in the follow up sets, either by pushing
those from half-sets to three-quarter sets, or by extending the number of
half-sets from four to six. This example is laid out below. <o:p></o:p></span></p>
<p class="MsoNormal"><b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Week 2, Day 1: <o:p></o:p></span></b></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Superset 1:</span></p><p class="MsoNormal"><span style="font-family: "Times New Roman", serif; font-size: 12pt; text-indent: 0.5in;">T2a: Safety Bar Squat, 8RM@225(E)+4x4
(+2 RM Push)</span></p><p class="MsoNormal"><span style="font-family: "Times New Roman", serif; font-size: 12pt; text-indent: 0.5in;">T3a: Ab Wheel, Bodyweight
x15-20 x4 sets</span></p><p class="MsoNormal"><span style="font-family: "Times New Roman", serif; font-size: 12pt;"><span> </span><span> </span>*Actual progression might
look like 20/18/16/15, for example.</span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Superset 2:</span></p><p class="MsoNormal"><span style="font-family: "Times New Roman", serif; font-size: 12pt; text-indent: 0.5in;">T2b: Romanian Deadlift, 10RM@275(M)+5x4
(+2 RM Push)</span></p><p class="MsoNormal"><span style="font-family: "Times New Roman", serif; font-size: 12pt; text-indent: 0.5in;">T3b: Standing Cable
Crunch, 100 lbs. x15-20 x4</span></p><p class="MsoNormal"><span style="font-family: "Times New Roman", serif; font-size: 12pt;"><span> </span><span> </span>*Actual reps per set might
look like 20/20/20/20, for example. If so, add weight next week.</span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Superset 3:</span></p><p class="MsoNormal"><span style="font-family: "Times New Roman", serif; font-size: 12pt;">T2c: Leg Press, 10RM@365(H)+5x6
(RM held, thus extending number of sets by +2.)</span></p><p class="MsoNormal"><span style="font-family: "Times New Roman", serif; font-size: 12pt; text-indent: 0.5in;"><span> </span><span> </span>Alternatively:
10RM@365(H)+7x4 (*pushing from ½ to ¾ sets instead of extending the number of
follow-up sets.)</span></p><p class="MsoNormal"><span style="font-family: "Times New Roman", serif; font-size: 12pt; text-indent: 0.5in;">T3c: Hamstring Curl, 65
lbs. x15-20 x4</span></p><p class="MsoNormal"><span style="font-family: "Times New Roman", serif; font-size: 12pt;"><span> </span><span> </span>*Actual reps per set might
look like 20/20/18/18, for example.</span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Superset 4:</span></p><p class="MsoNormal"><span style="font-family: "Times New Roman", serif; font-size: 12pt; text-indent: 0.5in;">T3d: Standing Calf Raise,
325 lbs. x15-20 x4</span></p><p class="MsoNormal"><span style="font-family: "Times New Roman", serif; font-size: 12pt; text-indent: 0.5in;">T3e: Cable Twist, 55 lbs.
x15-20 x4</span></p><p class="MsoNormal"><span style="font-family: "Times New Roman", serif; font-size: 12pt;"><span> </span><span> </span>*Actual reps per set might
look like 20/20/20/20, for example. If so, add weight next week.</span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Note that the T2’s above increased
by reps, but not by weight, for the target RM’s that signal adding weight have
not yet been hit – maybe you’ve determined that to be a 15 or 20RM.<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Those T3 exercises that completed
the maximum number of reps in a set range during Week 1 increased in weight for
Week 2. On bodyweight exercises, like ab wheel, rather than adding weight try
slowing the rep tempo once you hit those rep targets. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">For the T3, once all sets
have reached the limit within the given range (20 in this example), increase the
weight. These may not increase in weight each week. That’s fine. Hold the
weight and gradually push the volume weekly until you hit the limit of the
given range. Your chosen range may be lower than 15 to 20 reps, and that may
depend on the exercise itself. But keep the T3 reps per set above 10. I have
gone higher than 20 reps per set for T3’s but that is not necessary, and I don’t
think it is best for a prolonged period. <o:p></o:p></span></p>
<p class="MsoNormal"><b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Week 3, Day 1: <o:p></o:p></span></b></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Superset 1:</span></p><p class="MsoNormal"><span style="font-family: "Times New Roman", serif; font-size: 12pt; text-indent: 0.5in;">T2a: Safety Bar Squat, 10RM@225(M)+5x4
(+2 RM Push)</span></p><p class="MsoNormal"><span style="font-family: "Times New Roman", serif; font-size: 12pt; text-indent: 0.5in;">T3a: Ab Wheel, @Bodyweight
x15-20 x4 sets</span></p><p class="MsoNormal"><span style="font-family: "Times New Roman", serif; font-size: 12pt;"><span> </span><span> </span>*Actual progression might
look like 20/20/17/16, for example.</span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Superset 2:</span></p><p class="MsoNormal"><span style="font-family: "Times New Roman", serif; font-size: 12pt; text-indent: 0.5in;">T2b: Romanian Deadlift, 12RM@275(M)+6x4
(+2 RM Push)</span></p><p class="MsoNormal"><span style="font-family: "Times New Roman", serif; font-size: 12pt; text-indent: 0.5in;">T3b: Standing Cable
Crunch, 110 lbs. x15-20 x4</span></p><p class="MsoNormal"><span style="font-family: "Times New Roman", serif; font-size: 12pt;"><span> </span><span> </span>*After adding weight, the
actual reps per set might reduce back to 20/20/18/18, for example.</span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Superset 3:</span></p><p class="MsoNormal"><span style="font-family: "Times New Roman", serif; font-size: 12pt; text-indent: 0.5in;">T2c: Leg Press, 10RM@365(E)+7x6
(RM held again, so ¾ sets were completed while also extending the number of sets
by +2.)</span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Note that the effort of
the leg press has gone down this week, despite holding the same target RM and
weight for the three weeks. This might be experienced because the volume
progression on the first two exercises and your work capacity improving. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Do not push every RM to a
hard effort just to get extra reps. Hitting a hard effort on all lifts weekly
is going to be very tough (but not impossible) to recover from. As your strength
endurance improves with the first two, it is likely that your third T2 will lag
slightly behind. Do not fret. Just hold the weight and try to progress the follow-up
volume (<i>push</i> or <i>extend</i>) until you can push the RM to a higher rep
target.</span></p><p class="MsoNormal" style="text-align: left; text-indent: 0.5in;"><span style="font-family: "Times New Roman", serif; font-size: 12pt; text-indent: 0.5in;">T3c: Hamstring Curl, 65
lbs. x15-20 x4</span></p><p class="MsoNormal" style="text-align: left; text-indent: 0.5in;"><span style="font-family: "Times New Roman", serif; font-size: 12pt; text-indent: 0.5in;"><span> </span><span> </span>*Actual
reps per set might look like 20/20/20/20, for example. If so, add weight next
week.</span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Superset 4:</span></p><p class="MsoNormal"><span style="font-family: "Times New Roman", serif; font-size: 12pt; text-indent: 0.5in;">T3d: Standing Calf Raise,
335 lbs. x15-20 x4</span></p><p class="MsoNormal"><span style="font-family: "Times New Roman", serif; font-size: 12pt; text-indent: 0.5in;">T3e: Cable Twist, 65 lbs.
x15-20 x4</span></p><p class="MsoNormal"><span style="font-family: "Times New Roman", serif; font-size: 12pt; text-indent: 0.5in;"><span> </span><span> </span>*After
adding weight, the actual reps per set might reduce back to 18/18/16/15, for
example.</span></p>
<p class="MsoNormal"><b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Week 4, Day 1: <o:p></o:p></span></b></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Superset 1:</span></p><p class="MsoNormal"><span style="font-family: "Times New Roman", serif; font-size: 12pt; text-indent: 0.5in;">T2a: Safety Bar Squat, 12RM@225(M)+6x4
(+2 RM Push)</span></p><p class="MsoNormal"><span style="font-family: "Times New Roman", serif; font-size: 12pt; text-indent: 0.5in;">T3a: Ab Wheel, Bodyweight
x15-20 x4 sets</span></p><p class="MsoNormal"><span style="font-family: "Times New Roman", serif; font-size: 12pt;"><span> </span><span> </span>*Actual progression might
look like 20/20/20/18, for example.</span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Superset 2:</span></p><p class="MsoNormal"><span style="font-family: "Times New Roman", serif; font-size: 12pt; text-indent: 0.5in;">T2b: Romanian Deadlift, 13RM@275(M)+7x4
(+1 RM Push)</span></p><p class="MsoNormal"><span style="font-family: "Times New Roman", serif; font-size: 12pt; text-indent: 0.5in;">T3b: Standing Cable
Crunch, 110 lbs. x15-20 x4</span></p><p class="MsoNormal"><span style="font-family: "Times New Roman", serif; font-size: 12pt; text-indent: 0.5in;"><span> </span><span> </span>*Actual
progression might look like 20/20/20/20, for example. If so, add weight next
week.</span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Superset 3:</span></p><p class="MsoNormal"><span style="font-family: "Times New Roman", serif; font-size: 12pt; text-indent: 0.5in;">T2c: Leg Press, 12RM@365(M)+6x4
(+2 RM Push)</span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Note that here in the 4<sup>th</sup>
week the leg press RM has increased. When it does, the follow up volume reduce
to the original four half-sets.</span></p><p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman", serif; font-size: 12pt; text-indent: 0.5in;">T3c: Hamstring Curl, 75
lbs. x15-20 x4</span></p><p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman", serif; font-size: 12pt; text-indent: 0.5in;"><span> </span><span> </span>*After
adding weight, the actual reps per set might reduce back to 20/17/15/15, for
example.</span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Superset 4:</span></p><p class="MsoNormal"><span style="font-family: "Times New Roman", serif; font-size: 12pt; text-indent: 0.5in;">T3d: Standing Calf Raise,
325 lbs. x15-20 x4</span></p><p class="MsoNormal"><span style="font-family: "Times New Roman", serif; font-size: 12pt; text-indent: 0.5in;">T3e: Cable Twist, 65 lbs.
x15-20 x4</span></p><p class="MsoNormal"><span style="font-family: "Times New Roman", serif; font-size: 12pt; text-indent: 0.5in;"><span> </span><span> </span>*Actual progression might
look like 20/18/18/15, for example.</span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>The above
four-week example is just that. It should not dictate exactly how you should
progress. Your actual performance will determine how many reps you achieve on a
pushed RM, or how many reps you get on each T3 set. What matters is that you
have a starting RM target for the T2 and T3 weights, and a goal RM target for
each. Then each week you should try to progress that volume until you’ve hit
the goal RM target that you have determined will signal a weight increase. <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>For
example: Your Week 1 may start at a 10RM target for each T2. Then over the
course of several weeks you try to push your training volume towards a goal 15RM
target. Once that RM goal is achieved, add weight, then resulting in a lower RM
that you again try to improve by pushing that new weight to a higher RM. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">I have pushed towards
20RM’s for my T2’s. It was fun but very challenging. Maybe your goal would be
to push a 6RM weight all the way to a 20RM before you add more weight to the
bar. Maybe it is just to take a 6RM to a 10RM. In any case, the weekly
progression is not fixed, and you may find it taking two or three weeks to push
that RM just one rep more. To do that you would have used extended follow-up
set volume, and/or pushing those half-sets up to three-quarter sets, reduced
rest between sets, and ability driving focuses like tempo, pauses, etc.,
including trying complimentary supersets in the T3 – great for improving
muscular endurance. <span style="mso-spacerun: yes;"> </span><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>When
it comes to adding weight, once you’ve hit a target RM, consider making a
relatively large increase. This is truer if you are working in a wider RM
range, like a 6RM being pushed to a 20RM goal. If you have taken 135 pounds
from a 6RM, and over the course of several weeks pushed it to a 20RM, then you
can likely add 20 pounds (a large percentage relative to 135) and find yourself
back to a 10 or 12RM – where then you might push 155 pounds to a new 20RM. Once
that is achieved, you once more add weight, then again reducing the initial RM,
and proceed to push that up to a new 20RM. This process holds the weight across
an RM range, resulting in personal records along the way.<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>Remember,
not every RM should be pushed to a hard effort. And hard effort sets should not
be on every lift, nor every week. (Hard effort meaning the next rep is failure.)
Try holding the effort while pushing the weight to a higher RM. Do this by
extending or pushing the follow-up sets, therefore developing your work
capacity. Doing so will keep your recovery debt low, as hard effort sets are
tougher to recover from. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Additionally, work on
using limited rest and focusing on the quality of the lifts themselves, perhaps
by emphasizing a slower rep tempo on the eccentric phase of the lift, paired
with a concentric phase where you push as hard as you can (compensatory acceleration).
Such practices will aid your ability to progress your RM targets.<o:p></o:p></span></p>
<p class="MsoNormal"><b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Example 12-Week Progression<o:p></o:p></span></b></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>Maybe
you want to see how far you can push a weight up the RM ladder in a fixed period.
Say 12 weeks. You start at the low end of the T2 RM range with the goal of
reaching a 20RM. What follows is an example. Your actual performance will
differ. Use this as a rough outline to guide your training. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Here’s what Find/Hold/Extend/Push
might result in over the course of 12-weeks for a T2 lift. Not all T2’s may
progress at the same rate, and that’s fine. And each T2 can have their
individual target RM’s that signal when to add weight. Your RM might not go up
by the same number each week, that’s fine. Some weeks you’ll feel strong,
others not as much. When feeling strong, maybe you can push for three or four
reps more on that RM set. What matters is that you understand how you can
progress, whether by volume, density, quality, or ability; these things resulting
in an eventual intensity (weight on the bar) increase. <o:p></o:p></span></p>
<p class="MsoNormal"><b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Week 1:</span></b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"> Find 6RM @ easy
effort. <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>Follow-up
with four ½ sets of 3 reps each. <o:p></o:p></span></p>
<p class="MsoNormal"><b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Week 2:</span></b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"> Hold 6RM at same
weight.<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Effort should hold or
decrease. Extend ½ sets by +1 or +2, thus 5 or 6 sets after the RM. Doing this
because the RM and weight was repeated, thereby progressing volume. <o:p></o:p></span></p>
<p class="MsoNormal"><b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Week 3:</span></b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"> Using the same
weight, push the 6RM to 8RM.<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>Effort
might increase or hold. Perform four ½ sets, thus reducing the follow-up volume
because the RM set was progressed via the push action. <o:p></o:p></span></p>
<p class="MsoNormal"><b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Week 4:</span></b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"> Hold 8RM at same
weight.<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Effort should hold or
decrease. Extend ½ sets by +1 or +2, thus 5 or 6 sets after the RM, just as in
week 2. <o:p></o:p></span></p>
<p class="MsoNormal"><b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Week 5:</span></b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"> Using the same
weight, push the 8RM to 11RM.<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>+3 on
the RM push, so maybe a hard effort. Perform four ½ sets of 5 reps each,
rounding down because the RM effort was hard. <o:p></o:p></span></p>
<p class="MsoNormal"><b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Week 6:</span></b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"> Hold 11RM at same
weight.<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Effort should hold or
decrease. Round up the ½ sets to 6 reps each. Extend follow-up sets by +1 or +2,
thus 5 or 6 sets after the RM.<o:p></o:p></span></p>
<p class="MsoNormal"><b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Week 7:</span></b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"> Using the same
weight, push the 11RM to 12RM. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Effort should hold or
slightly increase. Round up the follow-up sets to 7 or 8 reps each, making them
¾ sets. Perform four follow-up sets. Maybe the first two are 8 reps, and the
second are 7 reps each. This is pushing the follow-up reps per set. <o:p></o:p></span></p>
<p class="MsoNormal"><b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Week 8:</span></b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"> Hold 12RM at same
weight.<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Effort should hold or
decrease. Use ¾ sets of 8 reps each for all follow-up volume. You may also
extend follow-up sets by +1 or +2, thus completing 5 or 6 sets after the RM.<o:p></o:p></span></p>
<p class="MsoNormal"><b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Week 9:</span></b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"> Using the same
weight, push the 12RM to 14RM.<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Effort might hold or
increase. Perform four to six ½ sets of 7 reps each. <o:p></o:p></span></p>
<p class="MsoNormal"><b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Week 10:</span></b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"> Using the same
weight, push the 14RM to 16RM.<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Effort might increase or
hold. Perhaps last week’s RM was rated easy, maybe too easy, so you choose to
push the RM on back-to-back weeks. Perhaps this week’s push turned resulted in
a hard effort RM. Totally fine. Perform four to six ½ sets of 8 reps each.<o:p></o:p></span></p>
<p class="MsoNormal"><b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Week 11:</span></b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"> Using the same
weight, push the 16RM to 19RM.<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>Nearing
the end of the planned training cycle of 12 weeks, you focus more on pushing
the RM, allowing for more frequent hard effort sets, because the target RM goal
(20RM) to signal a weight addition is in sight. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">RM effort probably rated
hard. Perform four to six ¾ sets of 14 reps each.<o:p></o:p></span></p>
<p class="MsoNormal"><b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Week 12:</span></b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"> Using the same
weight, push the 19RM to 20RM.<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>The
effort was hard. You perform just two ½ sets of 10 reps each, allowing for a
big volume decrease ahead of restarting the block, thus reducing the recovery
debt incurred and ensuring your ability to start next week at a much heavier
6RM than eleven weeks ago. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">The end of the training period
has come, and you have pushed the 6RM to a 20RM by holding/extending/pushing
the weight you found to be your 6RM in the first week. <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>You
achieved your goal 20RM after twelve weeks of pushing a weight up the RM ladder.
You decide to add weight and find the initial target RM (6RM), then resume
pushing that now heavier weight up in volume, perhaps aiming to make that your
new 20RM PR. This starts Wave B. <o:p></o:p></span></p>
<p class="MsoNormal"><b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Wave B, Week 1:</span></b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"> Find
6RM @ easy effort. (Now heavier than Week 1 of Wave A.) <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>Follow-up
with four ½ sets of 3 reps each. <o:p></o:p></span></p>
<p class="MsoNormal"><b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Wave B, Week 2:</span></b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"> Push
6RM to 8RM @ moderate effort. <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>Follow-up
with four to six ½ sets of 4 reps each. <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">... Continue progressing the volume, then weight, as able
and desired. Watch yourself grow bigger and stronger, <a href="https://www.instagram.com/p/CWmTgj5gZu9/">as I did</a>, and know you
will. <o:p></o:p></span></p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-3521252849981481371.post-68988613634720311852022-01-17T07:28:00.005-08:002023-09-25T08:34:07.296-07:001000 Days<p><b><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Prologue</span></b></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">I have surpassed 1,000 consecutive
workouts without a rest day. I have become bigger and stronger. Was it
difficult? Some days, yes. But for the most part, it was enjoyable and deeply
gratifying.<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">“You are so disciplined,”
some said.<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">“It is because you’re a
Marine,” said others.<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">“I wish I had your
motivation and discipline,” said still more. <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>I
assure you, it was not motivation, and certainly not discipline that got
me here. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">It took no punishment. No
strict code of behavior. No authoritarian control. It required more than
discipline alone: commitment, passion, and direction. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Commitment. Doing what I
set out to do. Passion. The barely controllable urge to do something I enjoy. Direction.
A way to advance by harnessing my passion and commitment. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Training daily, while more
demanding some days than others, was a pleasure. Was there sometimes pain? Yes.
But it came not from discipline. It was from doing what I took pleasure in. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Passion and discipline,
pleasure and pain, these things are not too different. One is not good while
the other bad. One is not without the other. Yet only one has become today’s
fad for motivational speakers. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Such people find pleasure
in discipline and are passionate about pain. Disciplinarians act as if the
spectrum between these things is flat and that they are the furthest from
passion because it is seen as a weakness based in emotion, and pleasure being a
sin against toughness. But the spectrum is a horseshoe with passion and
discipline, and pleasure and pain, existing nearer each other than they are
from the mindless, emotionless center. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Discipline has become <i>en
vogue</i> and is now marketed as a product you can buy (if not monetarily, then
with your clicks and attention) from a disciplinarian, who advertises obeyance
to their code, as both the means and the ends to self-actualization. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;"><span style="mso-spacerun: yes;"> </span>Discipline has become tough guy speak for “if
you are not willing to suffer, then you are a [pejorative for a weakness].” <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">“Suffer how I describe
and one day you too can be like me, an [icon of greatness].” <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Their product is nothing
but self-abnegation to achieve an image of pseudo-stoic piousness. The
disciplinarians advertise and profit from selling this word as a whole identity
to people who need more than punishment from and obedience to the
disciplinarian. In this fashion, discipline is nothing more than a soft-core
dominatrix service to customers desiring submissiveness. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Making the process of
achievement needlessly difficult to express more “discipline” is a masquerade so
obvious that only the participants, in their mindless commitment to Discipline™,
cannot recognize the lie. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">I’d love to talk about
how tough I am for training daily. How hard it was. And how much discipline it
took. But that would be a lie.</span></p><p class="MsoNormal" style="text-indent: 0.5in;"></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEg37Qqr_hKmFI_MleGHRjruNEWPfsWH3AxwuOW4GiCLhPl6RRMfIV6DMD_nPKO9H79M4LdLeGNkrwZaeJHBNo0eDoCYhaiyV5Ix3ZQpmOkgrTwLReR5Kr2hOqepwPomKt-cMu_ecstiBfeZYpd3Crb5GCaqQ7cu8lbFjsacGLLHGuoW1jBlqO3rdVCN=s1023" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1023" data-original-width="810" height="320" src="https://blogger.googleusercontent.com/img/a/AVvXsEg37Qqr_hKmFI_MleGHRjruNEWPfsWH3AxwuOW4GiCLhPl6RRMfIV6DMD_nPKO9H79M4LdLeGNkrwZaeJHBNo0eDoCYhaiyV5Ix3ZQpmOkgrTwLReR5Kr2hOqepwPomKt-cMu_ecstiBfeZYpd3Crb5GCaqQ7cu8lbFjsacGLLHGuoW1jBlqO3rdVCN=s320" width="253" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">There's a reason this messaging only<br />resonates with teens.</td></tr></tbody></table><p></p><p class="MsoNormal"><b><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">The disciplinarians have been lying to
you. <o:p></o:p></span></b></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">There is an entire
industry built around the idea that discipline cures the ailments of modernity.
Obesity, laziness, anxiety, low self-esteem, depression. The list goes on. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">In that industry are
professionals who personify discipline. They make a living selling their way to
a disciplined life, selling themselves as disciplinarians.<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">And many are quick to
buy. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">The thing is the
disciplinarians mask their fulfillment as self-sacrifice. Pretending that they
do not take pleasure in pain, as if the former imparts cowardice and the latter
glory. They say getting what you want is hard, that hard things take
discipline, and therefore hard things are inherently good – and anything that
comes easy, is bad – something you shouldn’t want. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">“You want to be badass?
First, you need discipline.” <i>Buy my books, shirts, supplements, and subscribe
to my podcast.<o:p></o:p></i></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Does getting what you
want require discipline? The disciplinarians have convinced the masses that it
does, building an entire industry around the notion that restraint and
punishment are the means to success. Maybe it is required for some, but maybe
not for you. Maybe you need more pleasure in your life than pain. And maybe
that pleasure cannot be had through the disciplinary tactics as advertised. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Heaping suffering on
suffering produces what? For the modern man who constructs his own convenient
obstacles to feign a struggle, it creates a braggadocious attitude about how tough
they are and nostalgia for the inflated hardships endured. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">“Quitting is for losers,”
they say.<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Is it? <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Perhaps you really did
not want what you thought you did, and maybe you should quit. Too bad you
cannot get a refund for all the unwarranted and avoidable punishment that kept
you from exceling at something you enjoy. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Maybe it would be better
for you to find something you truly want. Something you’re so drawn to you are immediately obsessed with it. And honestly, everyone who is doing what you quit
won't know, or care, and if they do, they’ll probably be happier for you… and
happier doing the thing they enjoy since you would have been complaining about
how awful the thing is for you while simultaneously humble bragging about how
much discipline it takes for you to do what they find easy.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">If you’re not liking
something, move on. If you require motivation to do whatever it is, but have
trouble finding it, move on.<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">This is how people should
approach fitness. Not liking lifting? Do something else, and if that doesn’t
work out, do something else. Do until you find what your heart compels, then
you won’t be troubled by the negative feedback loop that is discipline. Instead,
you will do because it is what you enjoy. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Motivation might get you
to the edge of the pool, and discipline might get you to jump in and tread
water for a bit, but each will fade, and soon you will tire and drown. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">This is how many are when
it comes to lifting weights. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">“I want to get big and
strong but have a hard time getting to the gym.”<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">“Because you lack physical
discipline,” says the disciplinarians. <i>Buy my strength program</i>. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">“I’ve been going to the
gym, but I haven’t made any progress.”<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">“Because you lack the
dietary discipline.” <i>Buy my nutrition guide.</i><o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">“I’m not enjoying
training.”<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">“Because you lack the
mental discipline.” <i>Buy my inspirational memoir. </i><o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">“I’m thinking about
quitting.”<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">“Do it,” I say. “Forget
the disciplinarians.” <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Disregard their snake
oil. Turns out that what you thought you wanted wasn’t for you. So what? Move
on. Find what you do want and do that with your whole heart. Such a thing is a
pleasure, a blessing, even if pain or difficulty is required. The two, pleasure
and pain, are closely related and individuals derive value from each based on
their proclivities. Maybe the pain of discipline is not for you and is not your
path to success. Your goal should be to determine where on that spectrum, from
pain to pleasure, works best for you – not to mindlessly adopt the practices of
disciplinarians because they have marketed masochism as the solution to life’s
difficulties. Discipline is not the cure-all as advertised.<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Discipline has become the
pursuit of punishment conflated with virtue. The guise of disciplinarians who
proclaim that their achievements were somehow earned by being a victim of themselves.
<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">“Pain is temporary, pride
is forever.” <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">A nice sounding quote,
one I used to believe myself. But I have come to realize that it is a platitude,
and that the reverse is also true. Pain can be forever. And pride can be
temporary. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Such platitudes define
the disciplinarians, for they have become one. It is <a href="https://swoleateveryheight.blogspot.com/2014/05/the-machismo-filler.html" target="_blank">machismo 2.0</a>, a reborn
version of the attitude that you are weak if you cannot or will not do what
they say. That you are weak if you don’t wake up at 4 a.m. and suffer through
some needless ritual for a portion of your day. The disciplinarians espouse
that to be disciplined means the abnegation of comfort and pleasure. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Abstaining from pleasure
and replacing it with punishment is the disciplinarian’s version of religion. A
characterization of purity that makes them beyond reproach. And if you too can
forgo pleasure, then you can earn salvation from the ills that plague you –
like they did. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">“You too can be redeemed through
Discipline.”<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">“Believe me,” they say.
“I an apostle of Discipline, and I can show you the way.” <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Capital D because it has
become their God, the disciplinarians the prophets, and their books and
podcasts the gospel. These people construct crosses of balsa wood and bear them
in the same manner, for the same purpose, that people spin signs at the corners
of intersections. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">And if you don’t buy what
they’re selling, then you’re a [pejorative here]. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">Or worse yet, a heretic.</span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">A person who can achieve
without proselytizing discipline, pain, and suffering. Without riding that high
horse named Self-sacrifice. A person whose passions drove them to the goal, not
without discipline at all, but without it being the totalitarian mindset that pits
pain against pleasure, as if enjoying the process to achieve the goal was
sinning to earn salvation. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">I could have written
about how disciplined I was these last 1,000 days. About how hard the days
were. About how difficult it was to work full-time, while going to school
full-time, while being a husband and father, and some days needing to snow
shovel and chop wood for hours… and then have the discipline to get in the gym,
where I had the toughness to endure excruciating workouts. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">But then I would have
been lying to you.<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">The truth is, I’ve enjoyed
this process. Even when the workouts were hard, or painful, lifting is a
pleasure – for me. It was more passion than discipline, and though they are
related, I found discipline alone lacking the resources to sustain commitment. When
things got monotonous, or I had a moment of discouragement, it was not
discipline, but passion that drove me. For I found what I love to do, so I do
it, and so should you. Not for the sake of discipline, but because whatever it
is – lifting or not – you would live dissatisfied without it. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">So, if discipline has not
yielded the rewards the Disciplinarians promised, then quit them and move on to
something you are passionate about, where consistency will be easier, and from
that discipline will flourish effortlessly. It will still take commitment,
direction, hard work, and sometimes pain – but when those things come, bathe in
the pleasures they are – for those are the rewards of a joyful pursuit.<o:p></o:p></span></p>
<p class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman",serif; font-size: 12pt; line-height: 107%;">As these last 1,000 days
have been. <o:p></o:p></span></p><p class="MsoNormal" style="text-indent: 0.5in;"></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEiMF54531ap_a2hvSLTV9ohQY1oaLBcwYdItFTViYPG9qBb9ySa1AQ3jgbMnL7KzUAlOo8quxSSGo-SWv1RGKw5sawpS-aLjz0BTBGOusWfnulw3-zWXLnbrlsFJJ9UbmMiRGepbgohaPIp5D1StyxoQVwlP29sbF7njykqKgLvRCuOcnJ2ASYukzp9=s836" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="836" data-original-width="777" height="320" src="https://blogger.googleusercontent.com/img/a/AVvXsEiMF54531ap_a2hvSLTV9ohQY1oaLBcwYdItFTViYPG9qBb9ySa1AQ3jgbMnL7KzUAlOo8quxSSGo-SWv1RGKw5sawpS-aLjz0BTBGOusWfnulw3-zWXLnbrlsFJJ9UbmMiRGepbgohaPIp5D1StyxoQVwlP29sbF7njykqKgLvRCuOcnJ2ASYukzp9=s320" width="297" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Pleasure pythons.</td></tr></tbody></table><p></p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-3521252849981481371.post-8705695750652780212021-12-08T17:05:00.032-08:002021-12-09T04:19:31.519-08:00365 Days and Counting<h3 style="text-align: left;"><span style="font-family: times; font-size: x-large;"><span style="background-color: white; font-weight: 700; white-space: pre-wrap;">A Guest Post About Training<br /></span></span><span style="font-family: times; font-size: x-large;"><span style="background-color: white; font-weight: 700; white-space: pre-wrap;">Without Rest Days.</span></span></h3><h1 style="text-align: left;"><span style="font-family: times; font-size: x-large;"><span style="background-color: white; font-weight: 700; white-space: pre-wrap;">FOREWORD</span></span></h1><p><span style="font-family: times; white-space: pre-wrap;">My client Ben has been training without rest days for over a year and has seen noteworthy improvements to his strength, stamina, and muscularity. What follows is his review of my coaching, methods, and his results. He produced what I consider to be one of the best personal insights about physical training on the internet. This post is littered with quality anecdotes and resources (while being hilarious). Ben provides understanding and ideas that will benefit your training, regardless of whether or not you want to forego rest days. But if that is something you are considering, then this post will make your venture easier. </span></p><p><span style="font-family: times; white-space: pre-wrap;">Ben, thank you. Multitudes will become fitter, stronger, and more jacked because of you. </span></p><p><span style="font-family: times;"><span style="white-space: pre-wrap;">- Cody (GZCL)</span></span></p><h1 style="text-align: left;"><span style="font-family: times; font-size: x-large;"><span style="background-color: white; font-weight: 700; white-space: pre-wrap;">INTRODUCTION</span></span></h1><span id="docs-internal-guid-8acd8402-7fff-c764-3ac8-fecf752372f8"><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: times;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Hello and a heartfelt “</span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Sport frei.”</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> My name is Ben, and I’ve been a remote coaching client of Cody’s since mid-2019. About a year ago, inspired by his own training updates and posts, I decided to give training without rest days a shot myself and have been training every single day since. And so, earlier this year, Cody asked me if I’d be interested in sharing my experiences with daily training in a guest post on his blog – which is the kind of once-in-a-lifetime privilege you just don’t pass up.</span></span></p><span style="font-family: times;"><br /></span><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: left;"><tbody><tr><td style="text-align: center;"><img height="400" src="https://lh4.googleusercontent.com/CZa-GBp8TMu7ic_hapju5Ged0DWt3ADIch0AS7KqvYvbgNBZyzzao1ede5Arwwhx_Kzukih4pzRd68-JPUnc3G0Ea_tXdthVvrrteWNKfBr10ISHSgZiHSIAVN6M7iGFA4yQfnXl=w400-h400" style="margin-left: auto; margin-right: auto; margin-top: 0px;" width="400" /></td></tr><tr><td class="tr-caption" style="text-align: center;"><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: times;">I’m the one in the green shirt.</span></span></p></td></tr></tbody></table><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><br /></p><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: times;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Admittedly, Cody asked if I’d be interested in writing a </span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">short</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> post. But as I was collecting notes and writing down ideas, I kept finding more things I felt necessary to include or wanted to elaborate upon to make sure I didn’t miss anything that might prove important. So while originally, this did start out as a casual write-up about my experience with daily training, it ended up turning into a much more comprehensive look at the implementation of daily training in an improvised home gym context, and includes notes on recovery, the mental and physical aspects of conditioning, changes in body composition, and equipment suggestions for training at home.</span></span></p><span style="font-family: times;"><br /></span><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: times;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">I did try to focus on my own experiences as much as possible and reference external sources wherever appropriate. But as you read this, you might find that some of the things I talk about may sound vaguely familiar – especially if you’re a frequent reader of posts about pyramids, twenty-sided dice, or programs named after sludge metal bands. The thing is, if you’ve found a way to consolidate high-frequency strength training and conditioning into an overarching concept</span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> that works for you</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">, there aren’t a whole lot of wildly different conclusions to arrive at other than </span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">“it’s good”.</span></span></p><span style="font-family: times;"><br /></span><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: times;">Before I get ahead of myself here though, it probably makes sense to start with a quick run-down of my training background and how we even got here.</span></span></p><h1 style="line-height: 1.38; margin-bottom: 6pt; margin-top: 20pt; text-align: left;"><div style="text-align: left;"><span style="font-family: times;"><span style="font-size: x-large; font-weight: normal;"><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">LIFTING HISTORY</span></span></span></div><span style="font-weight: normal;"><span style="font-size: large;"><i>"The journey of a thousand sets begins with a single rep."</i></span></span></h1><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: times;">After being an unathletic slob for most of the first 22 years of my life, I started lifting in late 2012 after a friend offered to teach me some basics. Which led me to the realization that working out could actually be an enjoyable and rewarding hobby, who knew? I went on to run Phrak’s Greyskull LP for much of my first year of training, after which I jumped right into the 5/3/1 Boring But Big Three-Month Challenge. Over the years that followed, I ran a number of different programs, most notably Mike Hanley’s criminally underrated Montana Method, Ben Pollack’s Think Big, and Inverted Juggernaut. However, for the vast majority of my lifting career, my training was based around some variant of 5/3/1 or one of the many GZCL programs.</span></span></p><span style="font-family: times;"><br /></span><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: times;">Fast-forward a bit to mid-2019 and I found myself realizing that while I knew I was getting stronger, that strength didn’t really translate into any new rep maxes. So rather than risk spinning my wheels for the next couple of years, I figured it was time to take things a bit more seriously and look into hiring a coach. I had a ton of success with Cody’s programs in the past, especially Jacked & Tan 2.0 and General Gainz, and had only heard great things about his remote coaching from previous clients on Reddit. So I decided to send him an email.</span></span></p><span style="font-family: times;"><br /></span><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: times;">After the initial consultation, we started our first training block together: a 4x/week full-body routine using the General Gainz progression to build towards a new 1 RM test after twelve weeks. I probably could have made a post just about the first training block with Cody, but to make a long story short: during those first three months of coaching, I broke every single one of my previous PRs by a wide margin, and hit a 145 kg Bench, a 190 kg Squat, and a 240 kg Deadlift at an 80 kg bodyweight. Things went so well that I re-upped the coaching for another twelve week block right away.</span></span></p><span style="font-family: times;"><br /></span><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: times;">However, in February 2020, somewhere around the middle of that block, things took a bit of an unexpected turn.</span></span></p><h1 style="line-height: 1.38; margin-bottom: 6pt; margin-top: 20pt; text-align: left;"><span style="font-family: times;"><span style="font-size: x-large; font-weight: normal;"><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">GYM CLOSURES</span><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><br /></span></span></span></h1><h3 style="text-align: left;"><span style="font-weight: normal;"><span style="font-size: large;"><i>“Let's go to the basement, have a nice kettlebell, and wait for this all to blow over.”</i></span></span></h3><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: times;"><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><br /></span></span></p><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: times;"><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">When the German government first announced a lockdown with gyms shutting down for an unspecified amount of time, Cody and I considered simply pausing the remote coaching until the gyms reopened. ”C</span><span style="background-color: white; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">an’t be more than like two or three weeks, right?” </span><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">lol</span></span></p><span style="font-family: times;"><br /></span><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: times;">However, whenever I used to lift by myself, I had a pathological tendency to overthink and try to “fine-tune” whatever program I was running, trying to squeeze in every little stupid idea that I read in some T-Nation article ten years ago. Sometimes, it worked. More often than not, it ended up looking something like this:</span></span></p><span style="font-family: times;"><br /></span><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="background-color: white; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: times;">“I wonder how I can combine Magnussen-Ortmayer with this Mountain Dog 2.0 program while incorporating RP volume landmarks and hitting the Juggernaut main lifts Doggcrapp-style in a Giant Set… Oh! No need to worry! I’ll spend the next three weeks building a spreadsheet with a graph comparing the INOL of weight progression on Face Pulls over the next six months to make sure I’m getting OPTIMAL growth! Scientific growth! A spreadsheet which I sure as hell won’t ever actually use because I’ll find something new by the time week two rolls around!”</span></span></p><span style="font-family: times;"><br /></span><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: left;"><tbody><tr><td style="text-align: center;"><img height="299" src="https://lh5.googleusercontent.com/ShqmktDOr-1Gn79_KHTUWaaZ2fxE28QyOQbhRQIfX2IycwysTSg-5SJ_lKvovAfafbiaPLpyOCEenz_I9nW1jN-pFPXxgB6qg73B1h6gjOJgGC7JcFrlGXN4xF2pmg31lCy8nGvt=w400-h299" style="margin-left: auto; margin-right: auto; margin-top: 0px;" width="400" /></td></tr><tr><td class="tr-caption" style="text-align: center;"><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: times;">=IF(fatigue>1, “OVERTRAINED!”, “making scientifically-optimized gains”).</span></span></p></td></tr></tbody></table><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><br /></p><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: times;"><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">In a normal gym environment, I was able to control my FOMO most of the time, but whenever I found myself dealing with a lack of equipment or direction, things used to get messy. So from some of his earlier blog posts, I knew that Cody had a ridiculous amount of experience with training under </span><a href="http://swoleateveryheight.blogspot.com/2018/05/the-greatest-gym-youll-never-lift-at.html" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">less-than-ideal circumstances</span></a><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> and with </span><a href="http://swoleateveryheight.blogspot.com/2018/02/spin-ups.html" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">going stupidly hard on the conditioning</span></a><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">. And as I’d had the idea of emphasizing conditioning in the back of my mind for a while, I suggested that we keep the remote coaching going and switch to home-based workouts for the time being – making do with what I had available and making up for the lack of heavy weights with higher reps and lower rest periods.</span></span></p><span style="font-family: times;"><br /></span><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: times;">I’d managed to pick up a used EZ-Bar, two kettlebells (16 and 24 kg), a few resistance bands, and a cheap Pull-Up bar early on during the pandemic before the run on training equipment started. Considering that I’d been lifting in a fully-stocked gym just two weeks prior, the equipment selection seemed pretty damn sparse. And while I added more and more equipment over time, those would become the foundation for all of the training that followed in the next few months. As it turns out, it’s surprisingly easy to make things work even when the heaviest weight you have access to is somewhere around 35 kg.</span></span></p><span style="font-family: times;"><br /></span><h1 style="line-height: 1.38; margin-bottom: 3pt; margin-top: 0pt; text-align: left;"><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: times; font-size: x-large;">TRAINING</span></span></h1><h1 style="line-height: 1.38; margin-bottom: 6pt; margin-top: 20pt; text-align: left;"><span style="font-family: times; font-size: x-large;"><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 400; vertical-align: baseline; white-space: pre-wrap;">TRAINING WITHOUT EQUIPMENT</span><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 400; vertical-align: baseline; white-space: pre-wrap;"><br /></span></span></h1><h3 style="text-align: left;"><span style="font-family: times; font-size: large;"><span style="background-color: white; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 400; vertical-align: baseline; white-space: pre-wrap;">“In the beginner’s mind there are many possibilities, but in the lifetime-intermediate lifter’s there are few.”</span></span></h3><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: times;"><br /></span></span></p><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: times;">I was incredibly fortunate in that my girlfriend’s rental contract included a small storage basement that I was able to turn into an improvised training facility aka the Dungeon©®™. I would say “repurpose”, but that’s not exactly true. Judging by the cut out pages of bodybuilding magazines from 1990 on the walls, one of the previous renters seemed to have had the same idea. </span></span></p><span style="font-family: times;"><br /></span><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: left;"><tbody><tr><td style="text-align: center;"><img height="260" src="https://lh4.googleusercontent.com/7dY88ld_0r-Xtfe4jvl1ot4Z3tDIvVJzizv76jI6X9tZO4YFf1qA7mPFMJeMkbOb10cjo3xSi_TdSAkUd_JCH-V77C0qA3p7q2SHrdtG2zRKUrEsABDX_F2rUoyoRO-CnbyaLE_2=w400-h260" style="margin-left: auto; margin-right: auto; margin-top: 0px;" width="400" /></td></tr><tr><td class="tr-caption" style="text-align: center;"><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: times;">Same thing as the Ancestors’ Shrine in the original Mulan movie, just sweatier.</span></span></p></td></tr></tbody></table><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><br /></p><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: times;"><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Spending a couple of months with such limited equipment in a confined space really hammered home the point that training isn’t about equipment – it’s about </span><span style="background-color: white; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">training</span><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">. No wait! Don’t close your browser! Yes. It’s stupidly obvious, or at least it should be. And yes, everyone loves their specialty bars and their multifunctional cable towers and their trendy little Belt Squat machines. I do, too. And I’m thankful that I was able to build up my own fairly extensive basement gym with a bench and a rack over time, because I do </span><span style="background-color: white; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">enjoy</span><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> using those things. But it’s so easy to forget that you don’t </span><span style="background-color: white; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">need</span><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> all of that to get bigger or stronger. For training purposes, the equipment is still just a means to an end. Unless you have an extremely specific goal (e.g. physique competition) or sport (e.g. Powerlifting) that you’re training for, you have an almost infinite number of options to gain muscle and get stronger, and most of them can be done </span><a href="https://www.strongerbyscience.com/no-gym/" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">with very little equipment</span></a><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">. Having access to heavier weights is great and does allow you to make very consistent progress over long periods of time, but you neither need them for every single session, nor every week out of the year. No access to a bench? Easy solution: just </span><a href="https://www.youtube.com/watch?v=yN6Q1UI_xkE" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">don’t bench</span></a><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> for the time being. If you think it’s the lack of a squat rack that is keeping you from training your legs hard, </span><a href="https://youtu.be/I1Ee3M6SDgQ" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">it’s not</span></a><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">. Oh, and the reason your arms aren’t growing is that you only have a 20 lb barbell? I may have some </span><a href="http://www.lift-run-bang.com/2012/09/more-on-poundstone-curls-origin-of-my.html" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">bad news</span></a><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> for you. If you train hard enough and smart enough, the equipment becomes secondary. A gym is not so much defined by the stuff that’s lying around as it is defined by its purpose. </span></span></p><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><br /></p><span style="font-family: times;"><br /></span><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: left;"><tbody><tr><td style="text-align: center;"><img height="267" src="https://lh3.googleusercontent.com/PfhdM-tts8syaUOE2-bNCeTIYWIBkcgSNNkGCaCwkimerJMXxAchzt-8os6mov9CXVWQbWPAK4gO_VvcuRZ0z2OzFTJN8PisC1dxZUNkFf8vvsDtvx4_jyudEsylv0ylnix2wBfP=w400-h267" style="margin-left: auto; margin-right: auto; margin-top: -36.5435px;" width="400" /></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="background-color: white; font-family: times; font-style: italic; font-weight: 700; text-align: left; white-space: pre-wrap;">“Now you take this home, throw it in the basement, add some mood lighting, a potato. Baby, you’ve got a gym going.”</span></td></tr></tbody></table><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><br /></p><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: times;"><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">That’s also one of the reasons why throwing in some Strong(wo)man-style training can be such a great addition to your own training. </span><span style="background-color: white; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">“See that big rock? Go pick it up. If that’s too easy, pick it up and take it for a walk until I say stop – or until it buries you. Whichever happens first.” </span><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">It’s so easy to mistake a lack of options for a lack of possibilities. And to be quite honest, there’s a certain sense of satisfaction about simply going head-first </span><a href="https://youtu.be/x8edL2vQ_bc" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">through</span></a><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> an obstacle rather than finding a convenient way around it.</span></span></p><h1 style="line-height: 1.38; margin-bottom: 6pt; margin-top: 20pt; text-align: left;"><div style="text-align: left;"><span style="font-family: times; font-size: x-large;"><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 400; vertical-align: baseline; white-space: pre-wrap;">TRAINING WITH INTENSITY</span></span></div></h1><h3 style="text-align: left;"><span style="font-family: times; font-size: large;"><span style="background-color: white; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 400; vertical-align: baseline; white-space: pre-wrap;">“I am the master of my gains; <br /></span></span><span style="font-family: times; font-size: large;"><span style="background-color: white; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 400; vertical-align: baseline; white-space: pre-wrap;">I am the captain of my Swole.”</span></span></h3><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: times;"><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><br /></span></span></p><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: times;"><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">If you walked up to a group of gym bros and said </span><span style="background-color: white; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">“I don’t have access to a Hammer Strength Plate-Loaded 30° Incline Chest Press at home, only a standard bench. There’s no way I can make gains with just a bench”</span><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">, you’d be met with absolute bewilderment. If instead you said</span><span style="background-color: white; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> “I don’t have a bench at home, only some gymnastics rings. There’s no way I can make gains with just some rings”</span><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">, there’s a good chance they’d be met with varying degrees of </span><span style="background-color: white; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">“Oh, yeah, that sucks. Might as well just not train then.”</span><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> Hell, if I had a penny for every time an acquaintance told me about how they used to train five days a week before the pandemic but haven’t trained a single time since, I could have bought that 64 kg kettlebell a long time ago.</span></span></p><span style="font-family: times;"><br /></span><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: times;"><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">I guess for some people it’s </span><span style="background-color: white; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">still</span><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> a bit of a dogma that if you’re not doing the “big four” barbell lifts (or variations thereof) you’re wasting your time and couldn’t possibly make gains. And once you’ve internalized the notion that you can’t progress without a specific lift or piece of equipment, it becomes a self-fulfilling prophecy that’ll keep you from actually making progress with the things you </span><span style="background-color: white; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">do</span><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> have access to. It’s the same thing I saw with a bunch of friends who bought a Pull-Up bar when the gyms closed last year, used it twice, and then stopped training because they thought it was pointless anyway to train with such limited equipment. </span></span></p><span style="font-family: times;"><br /></span><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: times;"><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Which, to be quite honest, blew my mind. Even if all they did for half a year was</span><span style="background-color: white; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> go hard</span><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> on Pull-Ups and Push-Ups and Bodyweight Squats, </span><a href="https://www.youtube.com/watch?v=dj9oUx7XPdk" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">they could have been in fantastic shape</span></a><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> – and in </span><span style="background-color: white; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">much</span><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> better shape than not training at all. So yeah, maybe you can’t Squat heavy triples in your bedroom. But you sure as hell </span><span style="background-color: white; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">can</span><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> train in a way that would make heavy triples seem like a walk in the park. If you walk into a “one kettlebell only” training session expecting a half-assed workout because of the limited equipment, guess what – you’re going to put in half-assed effort. If you walk into that same session ready to crush yourself until you turn into a trembling blob of wet meat on the floor, and then keep doing it all over again and again, </span><a href="https://youtu.be/P3M6kG29wSs?t=570" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">it’ll be one of the best things you can do for yourself</span></a><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">.</span></span></p><span style="font-family: times;"><br /></span><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: left;"><tbody><tr><td style="text-align: center;"><img height="400" src="https://lh6.googleusercontent.com/mp7Yv-tNPN0KGGprdioGFBqpYcPPGa1XuKtwIZxNSHReAVr25ulziTlRJFRhB34WDEmla8VEAAXajdWT5u6-fFBhQHn3D2bvMp90SNdALL-KmzdXhIPIJfLPKdr9llyYd36FWBro=w362-h400" style="margin-left: auto; margin-right: auto; margin-top: 0px;" width="362" /></td></tr><tr><td class="tr-caption" style="text-align: center;"><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: times;">Crying counts as self-care.</span></span></p><span style="font-family: times;"><br style="text-align: left;" /></span></td></tr></tbody></table><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: times;"><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">That said, this does </span><span style="background-color: white; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">not</span><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> mean that you actually need to run yourself into the ground every time you train. It </span><span style="background-color: white; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">does</span><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> mean that you should take every training session, regardless of training environment, so seriously that </span><span style="background-color: white; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">you decide</span><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> whether or not to push the training intensity based on your goals and your recovery, and not have it be </span><span style="background-color: white; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">dictated to you</span><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> by the available equipment.</span></span></p><h1 style="line-height: 1.38; margin-bottom: 6pt; margin-top: 20pt; text-align: left;"><div style="text-align: left;"><span style="font-family: times; font-size: x-large;"><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 400; vertical-align: baseline; white-space: pre-wrap;">TRAINING 7X PER WEEK</span></span></div></h1><h3 style="text-align: left;"><span style="font-weight: normal;"><span style="font-size: large;"><i>“He was going to lift forever, or die in the attempt.”</i></span></span></h3><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: times;"><br /></span></span></p><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: times;">So, around September 2020, when the gyms (briefly, as it later turned out) reopened, I realized that I didn’t want to give up the “barebones”-style home gym training after all. Cody and I set up a weekly schedule that would have me lifting at the gym twice a week to get in some heavier work again (specifically Squat, Bench, and Deadlift), dedicate two days to hypertrophy work at home (KB Pressing, Dips, KB Swing, Pull-Ups, a bunch of banded work for arms and delts), and set two days aside for bodyweight and/or lighter kettlebell-based conditioning sessions.</span></span></p><span style="font-family: times;"><br /></span><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: times;">That single remaining rest day ended up being an easy cardio day (e.g. that horrible going-outside-and-running day). It quickly turned into a cardio-and-light-bodyweight-training day, similar to “Fun Runs” found in the Tactical Barbell books. And eventually, it morphed into another “regular” conditioning day, again involving bodyweight and/or kettlebell training. So the journey from six to seven training days per week really was a very gradual progression. </span></span></p><span style="font-family: times;"><br /></span><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: times;"><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">I’ve been able to work from home rather than spend one and a half hours on public transit every day since the start of the pandemic, which gave me a lot more free time during the week. Otherwise, I don’t think I would have seriously considered training every day as anything more than</span><span style="background-color: white; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> “would be cool but just not feasible”</span><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">. More importantly though, working such a physically-monotonous job and being unable to get in a whole lot of physical activity other than going for a walk around the same corner for the 50th time made me </span><span style="background-color: white; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">want</span><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> to train every day.</span></span></p><span style="font-family: times;"><br /></span><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: times;"><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Coincidentally, the gyms were closing down again for another lockdown just as we were about to plan the first official </span><span style="background-color: white; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">“No Rest Days” </span><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">training block. At that point, I decided to go all-in on a home gym and buy some barbell stands and a cheap bench to remain independent from gym closures. This time, there was no more need to distinguish between</span><span style="background-color: white; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> “at the gym” </span><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">and “</span><span style="background-color: white; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">at home” </span><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">days as they became one and the same thing. We settled on a weekly routine that we’ve stuck to since December 2020:</span></span></p><span style="font-family: times;"><br /></span><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: times;">– Four basic strength training days using the General Gainz progression (60 min each)</span></span></p><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: times;">– One or two high-volume sessions to build work capacity or hypertrophy (10 to 20 min each)</span></span></p><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: times;">– One or two fast-and-hard conditioning session (5 to 10 min each)</span></span></p><span style="font-family: times;"><br /></span><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: times;">I would love to write something about how the first few weeks without rest days were so hard I almost quit lifting altogether, but that I gritted my teeth, prayed to Georg Hackenschmidt every night for the strength to carry on, and finally overcame – like a swole phoenix from the catabolic ashes. But to be honest: it was fine. Things went fine. We’d set it up over the course of weeks and made sure to ease into it when we did make the official switch. While it still felt a bit odd to not get a full day of rest here and there, especially when the DOMS kept accumulating, my body adapted to the demands perfectly well. To be perfectly honest, I was genuinely surprised by how quickly it became second nature, both physically and mentally.</span></span></p><span style="font-family: times;"><br /></span><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: left;"><tbody><tr><td style="text-align: center;"><img height="266" src="https://lh6.googleusercontent.com/UoHIi7IK6QsdJWnbvf79MGusX4796XAU2yI5aMU4lEaEtbkA5s0BhDar_c7h5767HW74vPEJ4ubqDAyAP2Z1keRSJDcsFR19vMozeyxmK9V92rcbTmZ2mgIQQxBq2yJh1iX7dafH=w400-h266" style="margin-left: auto; margin-right: auto; margin-top: 0px;" width="400" /></td></tr><tr><td class="tr-caption" style="text-align: center;"><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: times;">Baby’s first milestone.</span></span></p><span style="font-family: times;"><br style="text-align: left;" /></span></td></tr></tbody></table><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: times;"><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">What I realized through training every day though, is that physical activity – specifically resistance training – isn’t something that exists in a vacuum separate from everything else you do. And the more you implement it into your life rather than treating it like some separate world entirely, the more you’ll be able to get out of it. A stronger back will solve approximately half of all the problems you’ll encounter in your life, ever. The other half can be solved by doing hard conditioning or marrying rich. Catching a shoddy KB Snatch at a bad angle and still walking away unhurt because of all the time and effort you spent building up your shoulder strength will take away a lot of the fear you might have about your physical fragility. And if you can grit your teeth and push through a hard ten minutes conditioning session, you’ll be able to grit your teeth and push through when a friend wants to show you a ten minute Youtube video on their phone (</span><span style="background-color: white; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">“it gets super funny soon, I swear!”</span><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">). Good training affects everything else, and</span><span style="background-color: white; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> is affected</span><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> by everything else in turn. And if you’ve got the basic stuff covered, all the complex stuff will fall into place just fine.</span></span></p><span style="font-family: times;"><br /></span><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: left;"><tbody><tr><td style="text-align: center;"><img height="212" src="https://lh5.googleusercontent.com/qG9AyGPQGxC1VWDXuVRgASVcyPRdooSGFaM3WH7FqPAubiTLxNxM2IEzFwv4TtKbl4Ufl7srUZbp32-Wwhb_Jh1T4BMAH-Imk20Lo8CRpYBK87Sin8wQggjiDcewgd8uYzzrRC7l=w400-h212" style="margin-left: auto; margin-right: auto; margin-top: 0px;" width="400" /></td></tr><tr><td class="tr-caption" style="text-align: center;"><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: times;">“Corporate needs you to find the difference between this picture and this picture.”</span></span></p></td></tr></tbody></table><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><br /></p><h1 style="line-height: 1.38; margin-bottom: 3pt; margin-top: 0pt; text-align: left;"><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: times; font-size: x-large;">TAKEAWAYS</span></span></h1><h1 style="line-height: 1.38; margin-bottom: 6pt; margin-top: 20pt; text-align: left;"><span style="font-family: times;"><span style="font-size: x-large;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 400; vertical-align: baseline; white-space: pre-wrap;">TIME COMMITMENT</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 400; vertical-align: baseline; white-space: pre-wrap;"><br /></span></span></span></h1><h3 style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-weight: normal;"><span style="font-family: times;"><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;">“All we have to decide is what to do with the time that is given us.”</span></span></span></span></h3><div style="text-align: left;"><span style="font-family: times; font-style: italic; white-space: pre-wrap;"><br /></span></div><p style="text-align: left;"><span style="font-family: times; font-style: italic; white-space: pre-wrap;">“That’s all fine and dandy, but I just don’t have the time to train seven days per week.”</span></p><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: times;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">I don’t want this to turn into another one of those</span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> “get off yer damn smartphones and watch less Netflix”</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> rants… but yeah, sorry, you probably do. Even ignoring any time spent commuting, very few of us have time to train an hour each day, I’ll absolutely give you that. But squeezing in even five minutes of Push-ups and Squats is no more of a time commitment than a smoke break (Boo, stop doing that!) or reading another Reddit thread on the toilet. </span></span></p><span style="font-family: times;"><br /></span><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: times;">Back when I trained four times per week on a Full-Body or Upper/Lower split, each training session took me roughly an hour and a half. With four weekly training sessions, that used to put me at about six hours of training per week, including warm-ups and excluding the commute. With my current weekly routine, the four heavier sessions take just over an hour, and the three lighter or more conditioning-based sessions between 10 and 30 minutes, both including warm-ups. Which adds up to about six hours in total. How about that? The total time commitment really is not all that different. </span></span></p><span style="font-family: times;"><br /></span><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: times;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Taking some of the assistance or auxiliary work from your main training sessions and moving them to separate days is a really straight-forward option that will cut down on the time commitment of those main sessions, in turn making </span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">those</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> easier to fit those into your schedule as well. I’m going to risk bringing on the wrath of Jim Wendler and suggest </span><a href="https://www.jimwendler.com/blogs/jimwendler-com/boring-but-big-beefcake-training" style="text-decoration-line: none;"><span style="color: #1155cc; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">5/3/1 Beefcake Training</span></a><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> as an example. Take the Dips and Chins as well as the single-leg and ab work and move them to your off-days. Your 5/3/1 sessions shouldn’t take much longer than half an hour each, and your assistance sessions can be done in fifteen minutes, plus whatever conditioning you decide to do based on Jim’s recommendations. Add a seventh session for prehab (e.g. Curls, Face Pulls, Side Raises), and you’ve got a sustainable and productive 7x/week routine that will fit almost any busy schedule.</span></span></p><h1 style="line-height: 1.38; margin-bottom: 6pt; margin-top: 20pt; text-align: left;"><span style="font-family: times;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 400; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: x-large;">EQUIPMENT</span></span><span style="font-size: x-large; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 400; vertical-align: baseline; white-space: pre-wrap;"><br /></span></span></h1><h3 style="text-align: left;"><span style="font-family: times;"><span style="font-size: large;"><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 400; vertical-align: baseline; white-space: pre-wrap;">“I pick things up, I am a collector;<br /></span></span></span><span style="font-family: times;"><span style="font-size: large;"><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 400; vertical-align: baseline; white-space: pre-wrap;">And things, well, things tend to accumulate.”</span></span></span></h3><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: times;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><br /></span></span></p><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: times;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">If you’re looking to get in some conditioning or assistance work at home, there isn’t a ton of stuff you need – nor a lot of space. Get a sturdy Pull-Up bar and some kind of suspension trainer, a kettlebell, and you’ll be set. </span><a href="https://en.wikipedia.org/wiki/Pareto_principle" style="text-decoration-line: none;"><span style="color: #1155cc; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">20% of the equipment will get you 80% of the way</span></a><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">, and with a bit of luck, the whole setup might not cost you more than $200. </span></span></p><span style="font-family: times;"><br /></span><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: times;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">With those three tools alone you’ll have an incredible amount of options at your disposal, such as </span><a href="https://www.jimwendler.com/blogs/jimwendler-com/why-dips-are-awesome" style="text-decoration-line: none;"><span style="color: #1155cc; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">Dips and Pull-Ups</span></a><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">, </span><a href="https://www.strongfirst.com/achieve/sinister/" style="text-decoration-line: none;"><span style="color: #1155cc; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">Swings and Getups</span></a><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">, the aforementioned Humane Burpee, surprisingly fun </span><a href="https://www.youtube.com/watch?v=--Va9kOkkKE" style="text-decoration-line: none;"><span style="color: #1155cc; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">kettlebell shoulder work</span></a><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">, the </span><a href="https://www.youtube.com/watch?v=2XUSDR65gzQ" style="text-decoration-line: none;"><span style="color: #1155cc; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">Armor Building Complex</span></a><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">, </span><a href="https://wodtimecalculator.com/blog/cindy/" style="text-decoration-line: none;"><span style="color: #1155cc; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">”Cindy”</span></a><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">, and the </span><a href="http://danjohn.net/2017/11/the-eagle/" style="text-decoration-line: none;"><span style="color: #1155cc; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">Goshawk</span></a><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> just to name a few. Without ever leaving your front door. In your underwear, if you’re so inclined. Add some resistance bands if you’re feeling fancy, and you have all of your bases covered. Getting back to heavy weights afterwards is just a matter of practice.</span></span></p><span style="font-family: times;"><br /></span><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: times;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">And keep in mind that if you purchase halfway decent equipment, it’ll last you </span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">ages</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">. I have yet to meet anyone who accidentally broke a cast iron kettlebell short of throwing it handle-first onto a concrete floor. Even if – miraculously – a $75 kettlebell were to only last you six years, you’d essentially have paid just over $1 per month for 24/7 access to one of the most versatile pieces of training equipment out there. </span></span></p><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: times;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><br /></span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">“Ok, but which kettlebell should I buy?”</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><br /></span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> Doesn’t matter as long as you use it. If it’s too light, do more reps.</span></span></p><span style="font-family: times;"><br /></span><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: times;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Joking aside, I found a 16 kg bell the perfect starting weight to get into the swing (Ha! Not quite </span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">aside</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> after all!) of things. It’s heavy enough to be fairly versatile at first, but light enough to learn new movements without fear of injury. Adding a 24 kg bell will allow you to pretty much cover all of your bases for the foreseeable future and keep the jump in weight somewhat manageable. If you’re still feeling adventurous after that, get a 32 kg bell. Of course, this will all depend on your build and strength, but it should give you a decent starting point for your first purchase. If you’re anything like me, you’ll start collecting kettlebells like Pokémon cards soon enough anyway.</span></span></p><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: left;"><tbody><tr><td style="text-align: center;"><img height="264" src="https://lh6.googleusercontent.com/vUhwgLm9gsITrCYsN_11zyhLT4d3lGGhIyP7z3nvcIx_zqt51KY4cH5eXDVVSXGA6ZRAG-qe8mZ3MruqpW5rXNr2d8RhC_ZNXDQ4AWz4I3r9GdKPDxj_QAu8kukNn0w1vPFze-h_=w400-h264" style="margin-left: auto; margin-right: auto; margin-top: 0px;" width="400" /></td></tr><tr><td class="tr-caption" style="text-align: center;"><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: times;">It’s not a compulsion, I swear. I could stop any time if I wanted to.</span></span></p></td></tr></tbody></table><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: times;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><br /></span></span></p><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: times;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Now that the pandemic is </span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: line-through; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">over</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> </span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: line-through; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">almost ove</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">r </span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: line-through; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">probably over soon</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> relatively sure to end at some point, the market for strength training equipment will hopefully relax a bit again. You’ll likely still have to pay more than you would have two years ago though because retailers have found that they can get away with charging people as much as they damn well please. During the absolute peak, a basic set of two 10 kg plates had more than doubled in price, and it’s been retracing only at a snail’s pace. You should be able to find some solid deals on used equipment though, either from people who are selling the Pull-Up bar they’d had wedged into their toilet door for the last year, or – unfortunately – from gyms that had to close. So if you do buy a piece of equipment from a gym owner, make sure you’re giving it a good home, and the attention it deserves. Don’t let the gyms have died in vain.</span></span></p><h1 style="line-height: 1.38; margin-bottom: 6pt; margin-top: 20pt; text-align: left;"><span style="font-family: times;"><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 400; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: x-large;">MASS GAINS AND GROWTH </span></span><span style="background-color: white; font-size: medium; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 400; vertical-align: baseline; white-space: pre-wrap;"><br /></span></span></h1><h3 style="text-align: left;"><span style="font-weight: normal;"><span style="font-size: large;">“An ant on a bulk does more than a recomping ox.”</span></span></h3><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: left;"><tbody><tr><td style="text-align: center;"><img height="177" src="https://lh3.googleusercontent.com/1TtxxrXXgwA8iLfmNZg6S1kzyWvrzV5nZF-c6zCGcUisQJfuzDZUm4WLIn2OSNLP-LdqFG_NKutbZNFkLv5bFzblIkWOkgz0qEjlyfs2SbpHdAxPgMHxzsLqHoyhW1-zCIBWA-Qq=w400-h177" style="margin-left: auto; margin-right: auto; margin-top: -0.216px;" width="400" /></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="background-color: white; font-family: times; font-weight: 700; text-align: left; white-space: pre-wrap;">Net weight gain from December 2020 until September 2021 was roughly about 5 kg. No hard data on body fat percentage changes, but on a subjective level it seems to have been a pretty decent muscle-to-fat ratio.</span></td></tr></tbody></table><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><br /></p><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: times;"><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Whenever I lifted three or four days per week, I often found myself overeating on training days as I figured that because I trained hard, my body needed the calories to grow. Which was obviously true. However, I would then find myself </span><span style="background-color: white; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">under</span><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline;"><span style="white-space: pre-wrap;">eating on rest days because I didn't train and thus figured I didn’t need as many calories and wanted to minimize fat gain, and because I’d eaten too much the day before anyway. So, all things considered, most of my past bulks were just sloppy recomps. And yeah, ever since Intermittent Fasting became a thing, people have been talking about recomping their way to the IFBB rather than spinning their wheels bulking and cutting. And since we all know that it’s </span></span><span style="background-color: white; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">theoretically</span><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> possible to build muscle and lose fat at the same time based on </span><span style="background-color: white; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">that one study</span><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> with gymnasts that one guy did, and that protein synthesis is only elevated for X hours after training anyway, and that you can lose muscle and gain fat at the same time, why not the other way around, right? It’s just science. In practice, however, I found that this approach quickly turns into a nice big bout of self-sabotage. </span></span></p><span style="font-family: times;"><br /></span><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: times;"><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">If you’re coming back to the gym after a break, taking things a bit easier for a while (like during the “Cruise” phases of Fortitude Training) or just focusing on other things in life, it can be a perfectly reasonable approach. But if you’re trying to get big and actually going through all that trouble of training hard enough to force your body to take the calories you’re feeding it and turn them into muscle, don’t give it an excuse to stop. Because chances are, </span><a href="https://legionathletics.com/body-recomposition/#who-should-try-body-recomposition" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">it will</span></a><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">. And why wouldn’t it? As has been said many times before: your body doesn’t want to gain more muscle mass. Muscle mass uses up precious calories of which you’ll need every single one the next time there’s a famine. What the hell is your body going to do with big arms while you’re starving to death? Make vultures go </span><span style="background-color: white; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">“Damn bro, would have been sick to see that that guy hit a Back Double Biceps. Anyway, dibs on the kidneys”</span><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">? And, circling back to the main point, this is where training every day was a godsend for me. </span></span></p><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: left;"><tbody><tr><td style="text-align: center;"><img height="260" src="https://lh5.googleusercontent.com/xuwEHjqcVOm0C3OOvBDn0pLGUPVWa9GJDsJW4xtYpY-Ii0Zp7Ak_pLec-iQn4aGcLNZmdW5c362tsTDK3gJG1w8Lg8_Qph133YsfI2IhbAi90vQRjO0NMPiH4Ls1_uw8VMBX_FL3=w400-h260" style="margin-left: auto; margin-right: auto; margin-top: 0px;" width="400" /></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="background-color: white; font-family: times; font-weight: 700; text-align: left; white-space: pre-wrap;">It also got me into baking. Which, as it turns out, is a very anabolically-complementary hobby for a mid-pandemic bulk.</span></td></tr></tbody></table><span style="font-family: times;"><br /></span><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: times;"><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">An individual workout might signal your body to build muscle in the first place, but it’s the consistent training, day in and day out that </span><span style="background-color: white; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">makes </span><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">it grow. Training every day made it easier for me to be consistent with my nutrition because it </span><a href="https://swoleateveryheight.blogspot.com/2019/07/bulking-up.html" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">forced me to keep my calories up</span></a><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> even on days when I didn’t lift heavy. If I hadn’t, the training demands would have crushed me. Conveniently, this also made it much easier to properly commit to stuffing my face without fear of excessive fat gain because </span><span style="background-color: white; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">how much fat could you possibly gain</span><span style="background-color: white; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> when you hit your conditioning this hard and this often? ’Less than you think.</span></span></p><h1 style="line-height: 1.38; margin-bottom: 6pt; margin-top: 20pt; text-align: left;"><span style="font-family: times;"><span style="font-size: x-large;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 400; vertical-align: baseline; white-space: pre-wrap;">WEIGHT LOSS AND RECOVERY</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 400; vertical-align: baseline; white-space: pre-wrap;"><br /></span></span></span></h1><h3 style="text-align: left;"><span style="font-family: times;"><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 400; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;">“Lifting every day is like a grindstone; whether it grinds you down or polishes you up depends on what you're made of.”</span></span></span></h3><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: left;"><tbody><tr><td style="text-align: center;"><img height="177" src="https://lh3.googleusercontent.com/Sv4D4eguu736P7_Z-gHRM8AIvqXESKnmabWHrvE28kvSht89Ks1TomOxH-kIDnT-B_hM8vUQI3JcWJcm1lbuXNFwhJqMrC0WtBXEHA5xTTRK6KO7VMX7YkQbGKcLz0F-hanrbMJB=w400-h177" style="margin-left: auto; margin-right: auto; margin-top: -0.216px;" width="400" /></td></tr><tr><td class="tr-caption" style="text-align: center;"><b style="background-color: white; font-family: times; text-align: left; white-space: pre-wrap;">After just over half a year of bulking, I took a short maintenance phase to get settled-in at the new weight before bulking up another three pounds. Upon reaching my highest weight ever, I started a proper cut that had me turn my previous post-bulk weight into my current post-cut weight. </b></td></tr></tbody></table><span style="font-family: times;"><br /></span><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: times;">Some of the things that I found made ultra-high frequency training absolutely perfect on a bulk – like the constant state of muscular stress – are also the ones that can run you straight into the ground on a cut.</span></span></p><span style="font-family: times;"><br /></span><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: times;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">If you’re running a more traditional routine of 3 to 4 days of lifting with some low-intensity cardio sprinkled in here and there, you still need to be conscious of your stressors and how they add up, but you tend to have a reasonable amount of room for error. If you’ve pushed your lower back too hard and find that it’s still shot the next day, you can rest (</span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">literally</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> rest) assured, knowing that you’ll have a full day of recovery either that day or the day after. As long as your lower back is </span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">somewhat</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> recovered after 36-48 hours, you’re good.</span></span></p><span style="font-family: times;"><br /></span><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: times;">If you’re working your lower back every single day – which, if you’re doing compound movements, you are – you either need to make sure that your volume and intensity are so spot-on that after 24 hours you’re recovered to the point where you can get in decent enough training again, or you need to find out how much stress you can add to an under-recovered muscle without digging your hole deeper and deeper. Going too hard in one session can easily bleed into every session for the rest of the week and zap any momentum that you’ve built in your cut, both in regards to performance and weight loss.</span></span></p><span style="font-family: times;"><br /></span><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: times;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Similarly, if you think you might have hurt your back on a moderate-frequency training schedule, you generally have enough time between heavier sessions to find out if it’s “tweaked” and just needs a bit of rest and/or mobility, or if something went horribly wrong. When you’re putting stress on joints and soft tissue with such high frequency, you really need to be in tune with your body, and be able to determine when it starts reaching its limits, ideally </span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">before</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> it does. </span></span></p><span style="font-family: times;"><br /></span><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: times;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Having said all that, this most recent cut has been the easiest cut I’ve ever done, even though I’m only averaging 6-10k steps per day as opposed to the 15-20k I had before the pandemic. Yes, aiming to spend a bigger part of the day moving and on their feet is a simple and effective way for people to get healthier and lose weight. However, being active and racking up those sweet, sweet steps on a cut has always made me absolutely ravenous, which in turn made it harder to stick to my calorie goals at the end of the day. Almost as if my body was trying to tell me </span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">“hey, you were super active today and burned a bunch of calories, but don’t worry, I made sure to increase your hunger so we don’t lose those precious fat reserves.” </span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Yeah, thanks.</span></span></p><span style="font-family: times;"><br /></span><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: times;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Short but frequent conditioning sessions on the other hand manage to completely subdue my hunger for </span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">hours</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> after training. The last thing I want to do after hard conditioning is eat food. A little bit of oxygen and a floor to lay on is just fine, thanks. So I usually just down a quick protein shake afterwards and find myself three hours later, thinking</span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> “oh, right I should probably eat something”</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">. So in stark contrast to easy cardio, it’s more like my body is telling me </span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">“that sucked. Let’s make sure you’re not busy digesting a bunch of food in case that happens again. Always gotta stay GAS STATION READY, BRO!” </span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">So for me, this has been an incredibly useful change in regards to body composition and stress resilience. </span></span></p><span style="font-family: times;"><br /></span><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: left;"><tbody><tr><td style="text-align: center;"><img height="260" src="https://lh6.googleusercontent.com/LOB4VWIpEfeoZWKMlzN0j4zysZIM6l9AQZSrOgVszVuH3AvBmk3K-UafAEayTPeJQ4jr6LPHljilpge0-HUwR_rg2XuwZgUON06wZavtP7Ro0oLwthxR2s32whpWN2mzINSmcy1o=w400-h260" style="margin-left: auto; margin-right: auto; margin-top: 0px;" width="400" /></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="background-color: white; font-family: times; font-weight: 700; text-align: left; white-space: pre-wrap;">Quite possibly the happiest I’ve ever been with the results of a relatively short cut. And I have come to forgive Cody for making me train my vacuum pose so often. No hard feelings, you were right all along.</span></td></tr></tbody></table><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><br /></p><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: times;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">And there’s another aspect to such high-frequency training that really was a huge help for me. On an intellectual level, I </span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">know</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> that as long as the caloric deficit or bodyweight percentage change isn’t too drastic and I keep my protein nice and high while training well, I don’t really have to worry about muscle loss. Even if I were to lose a small amount of muscle mass during an eight week cut, I’d be able to quickly regain it afterwards. And </span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">yet</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">, there’s always a small but persistent fear of muscle loss whenever I decide to cut. There’s that “overthinky” brain from earlier again. Training every day really did wonders putting my mind at ease about not stimulating my muscles intensely or frequently enough, and allowed me to focus on just getting on with the cut rather than worry about temporarily feeling flat or deflated.</span></span></p><h1 style="line-height: 1.38; margin-bottom: 6pt; margin-top: 20pt; text-align: left;"><span style="font-family: times;"><span style="font-size: x-large;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 400; vertical-align: baseline; white-space: pre-wrap;">HARD CONDITIONING</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 400; vertical-align: baseline; white-space: pre-wrap;"><br /></span></span></span></h1><h3 style="text-align: left;"><span style="font-family: times;"><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 400; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;">“Long periods of boredom punctuated by moments of sheer terror.”</span></span></span></h3><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: times;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><br /></span></span></p><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: times;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">I can hear people scurrying to their keyboards: </span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">“Sorry, but that’s bad. Those peaks of adrenaline are bad. You always need to keep your adrenaline low when training. Otherwise you’ll go catabolic and kill your gains. Everybody knows that.”</span></span></p><span style="font-family: times;"><br /></span><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: times;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Alright. Sometimes training is just about going in, getting your work done, and heading home. Yes. But as I mentioned earlier when talking about training intensity: if, on those occasions where your training demands it, you </span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">do</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> push hard enough for your body to snap into fight-or-flight mode, I’ve got some great news for you.</span></span></p><span style="font-family: times;"><br /></span><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: times;">First off: Your dad and I are genuinely proud of you and your work ethic. And you should be, too. </span></span></p><span style="font-family: times;"><br /></span><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: times;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Second: Congratulations – your body is functioning exactly as intended, and is actively working to keep you alive during what it assumes to be a life-and-death situation. The cool thing is: short peaks of high stress that push your body into overdrive followed by long periods of low stress that allow your body to settle down is </span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">exactly</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> what adrenaline is made for. The cortisol that your body releases whenever you’re doomscrolling until 3 am while trying to ignore the overdue bills on your kitchen table will do more to </span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">“kill your gains” </span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">than a few minutes of extreme physical demand a couple of times per week.</span></span></p><span style="font-family: times;"><br /></span><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: left;"><tbody><tr><td style="text-align: center;"><img height="400" src="https://lh5.googleusercontent.com/sdFUTsg3Sf8zik1TUNTUt8dNrRxpWn1ieZEbRfE2E1sue9fXqtsVUnhPrNIRor0SvERbWdpNYWlEZ7wNC-Xa0OTg5N4Jsa2zU4XYWenKGca3F0tboGcSyM8eZUcHx5QtOAYffDoq=w280-h400" style="margin-left: auto; margin-right: auto; margin-top: 0px;" width="280" /></td></tr><tr><td class="tr-caption" style="text-align: center;"><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: times;">Is it easy? No. Does it look impressive? Also no. But is it fun? Absolutely not.</span></span></p></td></tr></tbody></table><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><br /></p><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: times;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">And yeah, everybody </span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">loves</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> to make </span><a href="https://i.imgur.com/wegPk08.jpeg" style="text-decoration-line: none;"><span style="color: #1155cc; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">“is this crossfit? lol”</span></a><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> </span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">jokes and laugh at Kipping Pull-Ups. Understandably so. But if more of you reading this took even half of the energy you spend on making Crossfit jokes and used that energy to go hard on your conditioning for a few minutes each day instead, you probably wouldn’t be so out of breath after sets of five. </span></span></p><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: times;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><br /></span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Avoid the unnecessarily risky stuff (no weighted single-leg Tabata box jumps for you, sorry) and stick to the stuff you’re confident you can hit even when it feels like you’re waterboarding yourself with your own sweat. The less you have to think about cues, the better. There’s a myriad of options and pre-made WODs to choose from on a bunch of different websites, and there’s always something you can do with whatever equipment you have available that fits whatever time you have available.</span></span></p><span style="font-family: times;"><br /></span><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: times;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Other fantastic resources for hard conditioning sessions include Cody’s </span><a href="http://swoleateveryheight.blogspot.com/2014/02/conditioning-barney-style-how-to-stay.html" style="text-decoration-line: none;"><span style="color: #1155cc; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">Conditioning Barney Style post</span></a><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> (free!), Mythical Strength’s </span><a href="http://mythicalstrength.blogspot.com/2021/09/free-e-book-release.html" style="text-decoration-line: none;"><span style="color: #1155cc; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">Book of Bad Ideas</span></a><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> (free!), Johnny Pain’s </span><a href="https://quarantactics.gr8.com/" style="text-decoration-line: none;"><span style="color: #1155cc; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">Quarantactics</span></a><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> (free!), the aforementioned </span><a href="https://tacticalbarbell.store/collections/misc/products/tactical-barbell-ii-conditioning" style="text-decoration-line: none;"><span style="color: #1155cc; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">Tactical Barbell</span></a><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> (not free, but well worth your money), and just about anything by Dan John. It’s also ridiculously easy to set up these kinds of circuits without having to do a whole lot of thinking. Unless you’re deliberately looking to hit some movements or bodyparts harder than others (e.g. with shoulder-focused kettlebell complexes), stick to some combination of the </span><a href="http://danjohn.net/2011/06/the-four-steps/" style="text-decoration-line: none;"><span style="color: #1155cc; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">basic movement patterns</span></a><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> (i.e. Push, Pull, Squat, Hinge, Carry), and the muscular fatigue should be distributed pretty evenly. </span></span></p><h1 style="line-height: 1.38; margin-bottom: 6pt; margin-top: 20pt; text-align: left;"><span style="font-family: times;"><span style="font-size: x-large;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 400; vertical-align: baseline; white-space: pre-wrap;">EASY(ISH) CONDITIONING</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 400; vertical-align: baseline; white-space: pre-wrap;"><br /></span></span></span></h1><h3 style="text-align: left;"><span style="font-family: times;"><span style="font-size: large;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 400; vertical-align: baseline; white-space: pre-wrap;">“</span><span style="background-color: white; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 400; vertical-align: baseline; white-space: pre-wrap;">One must imagine Sisyphus with a pump.”</span></span></span></h3><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: times;"><br /></span></span></p><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: times;">Simple stuff: set a challenging but achievable goal and keep moving for as long as it takes you to finish whatever you set out to do. </span></span></p><span style="font-family: times;"><br /></span><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: times;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Having a </span><a href="https://youtu.be/XQdzd8d5qx0" style="text-decoration-line: none;"><span style="color: #1155cc; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">800+ rep goal</span></a><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> might seem a bit daunting (or even worse than that: boring) at first, and these sessions will feel like plenty of work. Because, well, they </span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">are</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">. That said, they’re a wonderfully enjoyable break from trying to always one-up yourself all the time. Feel free to ease up a bit on the pace, allow yourself to stop thinking about stuff for once, and just focus on doing </span><a href="https://www.youtube.com/watch?v=SQ_DFnFRJpo" style="text-decoration-line: none;"><span style="color: #1155cc; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">rep after rep after rep</span></a><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">.</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><br /><br /></span></span></p><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: times;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">These sessions are also a perfect opportunity to familiarize yourself with more technical lifts, such as KB Snatches or Ring Dips. You’ll stay far enough away from technique breakdown and muscle failure to ensure that you can maintain speed and form throughout the entire session, while also getting enough volume to build confidence with those exercises. Take the opportunity to make sure your reps are clean (kipping is </span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">verboten</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">) and don’t rush things unless you really feel like it.</span></span></p><span style="font-family: times;"><br /></span><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: times;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">One awesome option for these easier conditioning days are Density Blocks, aka the ideal compromise </span><a href="https://startingstrength.com/resources/forum/general-q-and-a/55128-chins-difference-3-sets-failure-vs-10-minute-density-block-3.html#post1045298" style="text-decoration-line: none;"><span style="color: #1155cc; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">“between training and fucking around”</span></a><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">. Pick one or two exercises, set a timer for anything between 5 and 15 minutes, and aim to get in as many clean reps as possible of each while maintaining a consistent pace throughout the session. So no maxing out after 2 minutes and sandbagging the remaining 10. For basic bodyweight exercises, your warm-ups shouldn’t take more than a minute or two. Just loosen up those joints, pump some blood into your muscles, and you should be ready to go.</span></span></p><span style="font-family: times;"><br /></span><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: times;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Using the Beefcake Training example from earlier, these Density Blocks are perfect for getting in a bunch of Dips and Chin-Ups. I myself have had good success alternating them using some of </span><a href="https://www.t-nation.com/training/the-best-training-method-youre-not-using/" style="text-decoration-line: none;"><span style="color: #1155cc; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">Dan John’s rep schemes</span></a><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> (e.g. 2 Dips, 2 Chin-Ups, 3 Dips, 3 Chin-Ups, 5 Dips, 5 Chin-Ups, repeat). Another, more structured and hypertrophy-oriented approach to this sort of work is </span><a href="https://www.t-nation.com/training/escalating-density-training-revisited/" style="text-decoration-line: none;"><span style="color: #1155cc; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">Escalating Density Training</span></a><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">. Going this route, you’ll have hit something between 50 to 200 quality reps in the time it might take your coffee maker to finish brewing in the morning. And you’ll be able to serve your partner (or cat) their breakfast in bed while glistening with sweat and rocking a gnarly pump. I don’t think anyone can put a price on that.</span></span></p><span style="font-family: times;"><br /></span><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: times;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">For some more inspiration on what those sessions might look like, check out Jim Wendler’s </span><a href="https://www.jimwendler.com/blogs/jimwendler-com/weight-vest-training-revisiting-the-walrus" style="text-decoration-line: none;"><span style="color: #1155cc; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">WALRUS</span></a><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> training for </span><a href="https://www.jimwendler.com/blogs/jimwendler-com/15-ideas-on-walrus-training" style="text-decoration-line: none;"><span style="color: #1155cc; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">some ideas</span></a><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">. Lots of basic, meat-and-potatoes exercises done fast enough to work up a solid sweat but not so fast that you’ll hit a wall at any point. There are a number of </span><a href="https://wodwell.com/wod/chelsea/" style="text-decoration-line: none;"><span style="color: #1155cc; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">longer WODs</span></a><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> that don’t need to be done as fast as possible to be effective. Similarly, Dan John has written </span><a href="https://www.t-nation.com/training/bigger-better-faster-longer/" style="text-decoration-line: none;"><span style="color: #1155cc; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">quite a bit </span></a><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">about these “sustained effort” sessions and how beneficial they can be for just about any type of athlete. Another great option for these sessions is to take unilateral exercises and continually alternate sides. This gives your left side some time to recover while you’re working your right side (and vice versa) without you having to stop moving completely. If you’ve ever felt like trying out some </span><a href="https://www.youtube.com/watch?v=RqFoxfqu120" style="text-decoration-line: none;"><span style="color: #1155cc; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">old school strongman complexes</span></a><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">, now is the time.</span></span></p><h1 style="line-height: 1.38; margin-bottom: 6pt; margin-top: 20pt; text-align: left;"><span style="font-family: times;"><span style="font-size: x-large;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 400; vertical-align: baseline; white-space: pre-wrap;">HYPERTROPHY</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 400; vertical-align: baseline; white-space: pre-wrap;"><br /></span></span></span></h1><h3 style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: times;"><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 400; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;">“Form follows Function.”</span></span></span></h3><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: times; font-size: small; font-weight: normal;"><br /></span></p><h3 style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: times; font-size: large; font-weight: normal;"><i>“It’s high-rep conditioning, it won’t build muscle. You’ll look lean but not big if you do that.”</i></span></h3><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: times;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><br /></span></span></p><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: times;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">I promise you that if you eat well and spend enough time working your way up from high-rep kettlebell work with a 16 kg bell to high-rep kettlebell work with two 32 kg bells, the mass you’ll add to your shoulders will make you run into door frames more often than you’d like to. You’ll end up looking like someone who keeps throwing heavy weights above their head like it’s a bridal bouquet toss – because that’s </span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">what you are</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> at that point. This is all such an easy thing to grasp, but admittedly something that took me quite a long time to really internalize. </span><a href="http://mythicalstrength.blogspot.com/2021/09/the-secret-is-patience.html" style="text-decoration-line: none;"><span style="color: #1155cc; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">Given enough time and effort</span></a><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">, you become what you do. There’s even a fancy term for it: </span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Specific Adaptations to Imposed Demands</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> aka </span><a href="https://leo.fitness/blog/the-said-principle" style="text-decoration-line: none;"><span style="color: #1155cc; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">the SAID Principle</span></a><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">. And it goes way beyond hypertrophy.</span></span></p><span style="font-family: times;"><br /></span><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: times;">Work as a bricklayer long enough and you’ll have the forearms of a bricklayer. Squat hard five times a week and your legs will turn into those of someone who squats hard five times a week. Half-ass your conditioning, and you’ll perform like someone who half-asses their conditioning. Spend ten years in pursuit of an eight-hundred pound deadlift, and you’ll look like someone who has spent ten years in pursuit of an eight-hundred pound deadlift. And vice versa: if you want to look like someone who has spent a decade working up to an eight-hundred pound deadlift, spend a decade working up to an eight-hundred pound deadlift. Wherever you go, there you are.</span></span></p><span style="font-family: times;"><br /></span><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: times;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">You don’t need to </span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">“think positive”</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">, have a</span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> “winner mindset”</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">, or find </span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">“this one easy trick that personal trainers HATE”</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">. You just need to consistently put in enough work over a long enough period of time to force your body to adapt. </span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">It can’t not</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">. </span></span></p><span style="font-family: times;"><br /></span><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: times;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">In my case, the most obvious aesthetic changes were a direct result of all the thousands upon thousands of reps I put into KB Snatches, Cleans, Presses, Windmills, and variations thereof over the last year. To be honest, I don’t think I’ve ever had such massive DOMS in my side delts as I did the first time Cody put me through a conditioning session that included 50+ KB Snatches and Presses each. Yes, exercises like KB Windmills won’t turn you into Markus-Rühl by themselves. But as part of </span><a href="https://www.t-nation.com/training/more-muscle-in-10-minutes-a-day/" style="text-decoration-line: none;"><span style="color: #1155cc; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">high-frequency training</span></a><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> that hits your side and rear delts every day (sometimes just in a secondary or stabilizing function, sometimes to the point where you have trouble changing your clothes afterwards) they can be a huge asset that’ll help you build shoulder stability, thus allowing you to go heavier on your big lifts, and keep your shoulder muscles and tendons in a near-constant state of stimulation without necessarily overloading them every single day. Both </span><a href="https://www.t-nation.com/training/tip-everyday-lateral-raises/" style="text-decoration-line: none;"><span style="color: #1155cc; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">bro-science</span></a><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> and </span><a href="https://renaissanceperiodization.com/expert-advice/side-delt-size-training-tips" style="text-decoration-line: none;"><span style="color: #1155cc; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">science-science</span></a><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> circles tend to confirm that shoulders generally respond well to higher frequency. And so for me, hitting those exercises multiple times a week was an absolute game changer. I personally have truly come to believe that if you’re sticking exclusively to things like Lateral and Rear Delt Raises, you’re probably leaving some gains on the table.</span></span></p><span style="font-family: times;"><br /></span><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: left;"><tbody><tr><td style="text-align: center;"><img height="209" src="https://lh3.googleusercontent.com/UoH4ZTJzrU6Svp1oFIOy1ftxXNePtsAEGT8V_lDJseUv5e4_fdZWcNqjosEZ0h4ux6s6rgK-nw50s300c5UwxPontZTJ7VCk5D8s0XVIzZVcR1didpYjoGGocnjG6m_d4FIQdnGX=w400-h209" style="margin-left: auto; margin-right: auto; margin-top: 0px;" width="400" /></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-family: times; font-weight: 700; text-align: left; white-space: pre-wrap;">Why stick to slowly raising light weights when you could occasionally throw a heavy one into the ceiling instead?</span></td></tr></tbody></table><span style="font-family: times;"><br /></span><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: times;">In addition to my shoulders, my upper back – specifically traps and rhomboids – and spinal erectors have gotten a hell of a lot thicker. I’d assume that my lats have grown as well from all the Pull-Ups, but like hamstrings, they’re one of those muscles that are really hard to gauge yourself. The combination of literally uncountable Swings, frequent Barbell and KB Cleans, and way too many sets of high-rep Deadlifts has absolutely paid off, and gotten me a fair amount of compliments over the last year. Case in point: my sweat angels have traps now.</span></span></p><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: left;"><tbody><tr><td style="text-align: center;"><img height="400" src="https://lh6.googleusercontent.com/JAauEHN_vizIPnHIi8jjoPFuSlaDwAvbQY4_0w2glZ-_UVfkgu9sqnZg5bHZ0enO1TjtA-N-pwNWdgBBuGwMMirVIfcPO0bgXDyaFgP9KstddkI26imJE__LaPcvEwlOHA-y9KPW=w267-h400" style="margin-left: auto; margin-right: auto; margin-top: 0px;" width="267" /></td></tr><tr><td class="tr-caption" style="text-align: center;"><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: times;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">Archangel Trapsael has blessed your internet browser! </span></span></p><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: times;">Share this pic for big neck gains, ignore to look like a Q-Tip.</span></span></p></td></tr></tbody></table><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: times;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><br /></span></span></p><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: times;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">And last but not least, a few days ago, I was rewatching some Bench footage from this week’s session and realized that “</span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">holy crap, I can see my serratus”.</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> Not just a faint bump somewhere, the whole damn sawtooth-like thing. I’ve always found it to be one of the most aesthetically pleasing muscles of the entire body, so I was one hell of a happy camper. I’d occasionally thought about focusing on building it up specifically, but I would have felt like an idiot trying to do isolation exercises for my serratus. Especially when I could be spending that time on literally </span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">any</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> other exercise instead. So I don’t know if it’s because all my benching over the last year was done with a slight incline (because my bench is crap when set to fully-horizontal), or it’s from two years worth of Dips. But whatever it was: it worked.</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><br /><br /></span></span></p><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: left;"><tbody><tr><td style="text-align: center;"><img height="268" src="https://lh4.googleusercontent.com/WF14Ra9jvFMOg0Eqq--l6VixcNO-irD3N9WuSGW9F_YgzDne_pTX8MYTXLDNnpQKnbDGHGKExy7dBvq9uH5puiEV0Wxi3uEV13ZMF5MsoGN0geivEC05JBlTF6vH9xU40pop1h3F=w400-h268" style="margin-left: auto; margin-right: auto; margin-top: -5.92661px;" width="400" /></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-family: times; font-weight: 700; text-align: left; white-space: pre-wrap;">All things considered, I guess not spending time on silly little serratus isolation exercises was the right call.</span></td></tr></tbody></table><h1 style="line-height: 1.38; margin-bottom: 6pt; margin-top: 20pt; text-align: left;"><span style="font-family: times; font-size: x-large;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 400; vertical-align: baseline; white-space: pre-wrap;">STRENGTH</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 400; vertical-align: baseline; white-space: pre-wrap;"><br /></span></span></h1><h3 style="text-align: left;"><span style="font-size: large; font-weight: normal;"><i>"Low reps? Where we're going, we don't need low reps."</i></span></h3><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: times;"><br /></span></span></p><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: times;">If you were to ask me today what my Deadlift 1 RM was, I wouldn’t be able to tell you. Hell, with the maximum weights I have available (~150kg), I don’t even know what my 10 RM is. And if were to go for a 1 RM test tomorrow and compare it to my previous lifetime PR, yeah, I’d definitely end up with a lower weight.</span></span></p><span style="font-family: times;"><br /></span><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: times;">“See, you got weaker training at home.”</span></span></p><span style="font-family: times;"><br /></span><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: times;">Did I, though? I mean, I certainly got worse at testing my strength. But, for a second, pretend you’re a catapult, history’s third coolest siege weapon, and you’re about to go to town on a castle wall.</span></span></p><span style="font-family: times;"><br /></span><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: left;"><tbody><tr><td style="text-align: center;"><img height="251" src="https://lh4.googleusercontent.com/SENKqqafcbqWJEA6A0dA-HJfhtCJPDxtbz98FyUh4bGOG51Q3aPj4Gq33bgerMWa8RniCsQWK1nSKgrTvVr6D5372EJO-WGETp7tIJGa1uvVnVg4fbRA666n0sF1m-ApOLt2xvd4=w400-h251" style="margin-left: auto; margin-right: auto; margin-top: -1.70809px;" width="400" /></td></tr><tr><td class="tr-caption" style="text-align: center;"><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: times;">Trebuchets don’t work as well for this metaphor, sorry.</span></span></p><span style="font-family: times;"><br style="text-align: left;" /></span></td></tr></tbody></table><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: times;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">While you’re still merrily turning that winch, the guy next to you has already let loose twice to see how far it’ll throw. 5 meters. 10 meters. Neat. In that moment, he’s thrown more often than you, and is arguably better at catapulting things than you are. So you could stop and admit that you’ve apparently been doing it wrong. Or you could keep turning that crank again and again and again until the tension is so high that you’re more likely to break your lever rather than add another quarter turn – and unleash all that stored energy at once and break down whatever stone wall or unfortunate royalty stands on the parapet. Call it base-building, call it pyramid-foundation-digging, call it one hell of an off-season. The point is: know the difference between building strength and testing strength. Because the more time you spend building your strength rather than testing it, the more strength you will have built when you </span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">do</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> test it. </span></span></p><span style="font-family: times;"><br /></span><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: times;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">So I have no clue what my max Deadlift is. But I do know that at </span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">no previous point in my life</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> would I have been able to hit 100 reps with three plates (i.e. 143 kg / 315 lb) in under 15 minutes, from what amounts to a 1” deficit, no less. So while I got less skilfull at Deadlifting for low reps, I absolutely got stronger. And given a proper taper to realize that strength in a Rippetoe-approved manner, I have no doubt that I’d be able to crush my old low-rep PRs to bits.</span></span></p><span style="font-family: times;"><br /></span><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: left;"><tbody><tr><td style="text-align: center;"><img height="259" src="https://lh5.googleusercontent.com/4wAtz3WeCoF1A6476TxfR2KQoslyQTQN6U2P__G-ENJ8gCPRB78mgkNCBmpLKbkBXSWIg71oT8amq1YhzG-wLyTi7evFO2g1sbC7id8VU8PbKtm7HaUkzJNtLVM-fW4bGCb6SOut=w400-h259" style="margin-left: auto; margin-right: auto; margin-top: 0px;" width="400" /></td></tr><tr><td class="tr-caption" style="text-align: center;"><a href="https://youtu.be/cRhidG4PEuo" style="font-family: times; text-align: left; text-decoration-line: none;"><span style="color: #1155cc; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">Pictured here</span></a><span style="font-family: times; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; text-align: left; vertical-align: baseline; white-space: pre-wrap;">: getting weaker.</span></td></tr></tbody></table><span style="font-family: times;"><br /></span><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: times;">This probably won’t come as a huge surprise after everything I wrote so far, but I personally do much better with a ton of volume rather than with lifting at maximum intensity relative to 1 RM. So generally sticking to higher reps was perfectly fine by me.</span></span></p><span style="font-family: times;"><br /></span><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: times;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">However, if you </span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">do</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> respond better to or simply prefer heavier lifting, there are still a bunch of ways you can get stronger on lower rep maxes even with limited weights. The most obvious option is to rotate variations that are harder simply due to mechanical disadvantage or because they rely more on your weakpoints. I don’t know if he was the first to do so, but </span><a href="https://blainesumner.com/product/gorilla-warfare-e-book/" style="text-decoration-line: none;"><span style="color: #1155cc; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">Blaine Sumner</span></a><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> offered a really intuitive way of formalizing these variations in regards to carry-over to the main lift: </span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Changing one variable from the main lift moves it down by one tier. </span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">The original concept relates heavily to Powerlifting, but I think it works fantastically well for these more general purposes – especially because it meshes so perfectly with the GZCL tiers. </span></span></p><span style="font-family: times;"><br /></span><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: times;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Say you’ve got a small home gym setup in your garage that allows you to go up to around 105 kg / 220 lb. You’ve already hit a solid 5 RM on Touch’n’ Go Bench at this weight, and want to stick to lower reps rather than push up to a 10 RM. So you change </span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">one</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> variable that makes it more challenging (e.g. Touch’n’Go </span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Incline</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> Bench), and work that lift until it becomes your new 5 RM. Once you’ve done that, you change </span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">one more </span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">variable (e.g. </span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Close-Grip </span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Incline Bench) and bring that up to a 5 RM. Just leave the Bosu balls out of it. </span></span></p><span style="font-family: times;"><br /></span><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: times;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Turning your current 5 RM on Touch’n’Go Bench into a 5 RM on Three-Count Paused Close-Grip Steep Incline Bench </span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">is</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> getting stronger. When the time comes and you find yourself with more plates to throw onto the barbell again – you simply work your way back by removing one variable at a time and increasing the weight whenever you stall. And I can just about guarantee you that your old 5 RM will be part of your new warm-up. It’s a </span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">little bit</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> like a Conjugate-ish approach, but not Conjugate at all. So, I don’t know, call it </span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Subjugate</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">. Hell yeah, that sounds rad. Because, I don’t know, you subjugate one variation after another and </span><a href="https://youtu.be/_XUu3_pLPUE" style="text-decoration-line: none;"><span style="color: #1155cc; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">see them driven before you</span></a><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">, like Conan the Barbarian. Or just call it improvised </span><a href="http://swoleateveryheight.blogspot.com/2016/12/bench-press-wave-forms.html" style="text-decoration-line: none;"><span style="color: #1155cc; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">Bench Press Wave Forms</span></a><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">.</span></span></p><span style="font-family: times;"><br /></span><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: times;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">The second option is to stop worrying so much about carry-over to certain exercises and take the opportunity to work on lifts you’ve never paid much attention to before. That could mean </span><a href="https://physicalculturestudy.com/2018/07/13/marvin-eder-and-the-four-hundred-pound-dip/" style="text-decoration-line: none;"><span style="color: #1155cc; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">weighted bodyweight exercises</span></a><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">, </span><a href="http://danjohn.net/beginners/" style="text-decoration-line: none;"><span style="color: #1155cc; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">variations of the olympic lifts</span></a><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">, or </span><a href="https://barbend.com/martins-licis-bent-press/" style="text-decoration-line: none;"><span style="color: #1155cc; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">odd lifts</span></a><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">. Going heavier on </span><a href="http://danjohn.net/2011/11/the-one-arm-press/" style="text-decoration-line: none;"><span style="color: #1155cc; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">unilateral work</span></a><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> can be a fantastic option as well, as it requires noticeably less weight and can be a huge help in fixing your </span><a href="https://youtu.be/lq0BHCyZhck" style="text-decoration-line: none;"><span style="color: #1155cc; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">weakpoints and imbalances</span></a><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">. You might not have enough weight to max out on Back Squats at home, but you just might find that you </span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">do</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> have enough weight to max out Lunges. If you’re </span><a href="https://www.youtube.com/watch?v=lSmlAAdwC1o" style="text-decoration-line: none;"><span style="color: #1155cc; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">cool enough</span></a><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">, that is.</span></span></p><span style="font-family: times;"><br /></span><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: times;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">A personal favorite of mine is the Bottoms-Up KB Press, with which I have grown to have a </span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">very</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> passionate love-hate-relationship. I was supposed to start with a 16 kg kettlebell the first week Cody suggested I give it a go – but couldn’t even get a single rep with that. So I had to drop down to a cute little 12 kg for a few reps at a time and build up very slowly. Nowadays, I’m at 24 kg for an 8 RM, and I’m working towards hitting my “White Whale” PR and getting a single with two 24 kg kettlebells some time soon. It’s one of the most humbling and potentially frustrating exercises I’ve ever done, which is why the feeling of accomplishment after successfully going up in weight on this lift is </span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">incredible</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">. And they’re fantastic for shoulder stability and forearm strength, too.</span></span></p><span style="font-family: times;"><br /></span><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: left;"><tbody><tr><td style="text-align: center;"><img height="259" src="https://lh4.googleusercontent.com/2Ar2qj5EIB7FfRNqolLeRHXlXCFtfpP9lngtl4xXlvUghhKVZyIedgAof4_tNwtL0_wHLJ1yJo3iEMsdroLtv5ogXUh_fruhMP-qWpkWeZIYzRbQVJHzyrGK8iZL0AqCb9UPXc4G=w400-h259" style="margin-left: auto; margin-right: auto; margin-top: 0px;" width="400" /></td></tr><tr><td class="tr-caption" style="text-align: center;"><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: times;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">Occasionally, there’s a </span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">very</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;"> thin line between </span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">“oh yeah”</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;"> and</span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;"> “oh no.”</span></span></p></td></tr></tbody></table><h1 style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: times; font-size: x-large; font-weight: normal; white-space: pre-wrap;">BASE-BUILDING I</span></h1><h3 style="text-align: left;"><span style="font-family: times;"><span style="font-size: large;"><span style="background-color: white; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 400; vertical-align: baseline; white-space: pre-wrap;">"Cause baby, there ain't no volume high enough, <br /></span></span></span><span style="font-family: times;"><span style="font-size: large;"><span style="background-color: white; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 400; vertical-align: baseline; white-space: pre-wrap;">ain't no intensity low enough…”</span></span></span></h3><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: times;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><br /></span></span></p><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: times;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">If you’re someone who needs a long time to recover from a heavy lifting session, you might be wondering how the hell you’re supposed to make such frequent training work when you routinely feel like you got run over by a steamroller after a big Deadlift session and </span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">not moving ever again</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> seems like a perfectly reasonable option. There’s a </span><a href="http://mythicalstrength.blogspot.com/2021/04/if-you-want-to-get-bigger-stop-lifting.html" style="text-decoration-line: none;"><span style="color: #1155cc; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">really easy solution though</span></a><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">: instead of scheduling another big training day right afterwards, spend that day </span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">preparing</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> for your next big training day. Or, summarized succinctly </span><a href="https://www.t-nation.com/training/tip-re-think-your-recovery-days/" style="text-decoration-line: none;"><span style="color: #1155cc; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">here</span></a><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">: “</span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">unless you ran an ultra-marathon while carrying an Atlas stone, you don't need to spend your days off emulating a corpse on the sofa.” </span></span></p><span style="font-family: times;"><br /></span><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: times;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Even spending just ten minutes strengthening your tendons with some band work, getting the stiffness out of your joints and the blood into your muscles, or giving your lungs a reason to work hard will benefit your ability to perform in the weightroom much more than </span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">doing literally nothing</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">. </span></span></p><span style="font-family: times;"><br /></span><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: times;">“But everyone tells me I shouldn’t do so much active recovery because it’s hurting my gains!” </span></span></p><span style="font-family: times;"><br /></span><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: times;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">If a physical activity doesn’t help you recover, it’s not active recovery. It’s </span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">training</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">. Which is fine. This whole post is about how training everyday is fine – as long as you know when to </span><a href="http://mythicalstrength.blogspot.com/2020/11/salt-earth.html" style="text-decoration-line: none;"><span style="color: #1155cc; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">go all-out </span></a><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">and when to save your strength for another day. If you’re going into a training session with the intention of doing one or the other, make sure you stick to your plan. </span></span></p><span style="font-family: times;"><br /></span><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: times;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">If you’ve set out to do an easy session and later realize that the </span><a href="http://danjohn.net/2017/03/humane-burpee/" style="text-decoration-line: none;"><span style="color: #1155cc; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">Humane Burpee</span></a><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> you did drastically compromised your ability to train heavy the next day, it wasn’t active recovery. However, the </span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">big issue </span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">is less with the fact that you did too much </span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">that specific day</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">, and more that you’ve been doing</span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> too little for the last few years</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">. If 75 easy swings, 15 Goblet Squats and 15 Push Ups mess up your training, you probably need more of those, not less.</span></span></p><span style="font-family: times;"><br /></span><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: times;">That’s once again where the famous tiers come in. T3 exercises aren’t just meant for getting a juicy pump, they’re also meant for strengthening the rest of your musculoskeletal and cardiovascular system. Because the more resilient and well-rounded the foundation of your pyramid is, the better you can recover between demanding sessions and ensure longevity in your training.</span></span></p><h1 style="line-height: 1.38; margin-bottom: 6pt; margin-top: 20pt; text-align: left;"><span style="font-family: times;"><span style="font-size: x-large;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 400; vertical-align: baseline; white-space: pre-wrap;">BASE-BUILDING II</span><span style="background-color: white; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 400; vertical-align: baseline; white-space: pre-wrap;"><br /></span></span></span></h1><h3 style="text-align: left;"><span style="font-family: times;"><span style="font-size: large;"><span style="background-color: white; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 400; vertical-align: baseline; white-space: pre-wrap;">"…ain't no pyramid wide enough<br /></span></span></span><span style="font-family: times;"><span style="font-size: large;"><span style="background-color: white; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 400; vertical-align: baseline; white-space: pre-wrap;">To keep me from getting too swole, baby.”</span></span></span></h3><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: times;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><br /></span></span></p><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: times;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">When speaking of strength as a general physical attribute, it’s true that</span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> “good training is lifting heavy things”</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">. However, </span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">“do sets of five and absolutely nothing on your rest days or else you’re not doing the program” </span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">is more of an exception rather than the rule.</span></span></p><span style="font-family: times;"><br /></span><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: times;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">As much as people like to claim otherwise, Jim Wendler’s 5/3/1 isn’t just percentage-based barbell lifts. It’s an </span><a href="https://www.elitefts.com/education/52-most-common-531-questions/" style="text-decoration-line: none;"><span style="color: #1155cc; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">amalgamation</span></a><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> of conditioning, assistance work, and heavy lifting. </span><a href="https://www.youtube.com/watch?v=gy4G4BMlmnQ" style="text-decoration-line: none;"><span style="color: #1155cc; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">Matt Wenning’s work</span></a><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> is explicitly based on the layering of general physical preparedness, specific physical preparedness, and skill development. Dan John’s </span><a href="http://danjohn.net/2012/09/i-wrote-this-years-ago-and-it-is-in-the-q-and-a-section/" style="text-decoration-line: none;"><span style="color: #1155cc; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">approach</span></a><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> involves a focus on physical versatility, submaximal compound lifts, and clean reps on heavy main lifts. Notice anything here? The end result looks a bit different in each of these examples, but the underlying concepts are practically the same across the board. And if you keep looking, you’ll find that the vast majority of strength training philosophies include </span><a href="https://youtu.be/gy4G4BMlmnQ" style="text-decoration-line: none;"><span style="color: #1155cc; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">foundational work</span></a><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> that goes way beyond weights and cable towers.</span></span></p><span style="font-family: times;"><br /></span><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: times;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Ss it turns out, the full sentence is something more along the lines of </span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">“good training is lifting heavy things fast, lifting light things repeatedly, running, jumping, and pushing, or pulling whatever you can get your hands on – and depending on your priorities, you should emphasize one or more of these aspects.”</span></span></p><span style="font-family: times;"><br /></span><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: times;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Consistent physical activity, whether resistance training </span><a href="http://swoleateveryheight.blogspot.com/2016/05/getting-stronger-by-not-lifting-or-wtf.html" style="text-decoration-line: none;"><span style="color: #1155cc; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">or other</span></a><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">, will keep building your foundation in ways you might not always realize at first glance. Take George Foreman, arguably the hardest-punching boxer in history, when </span><a href="https://www.latimes.com/archives/la-xpm-1995-11-14-ls-2947-story.html" style="text-decoration-line: none;"><span style="color: #1155cc; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">asked</span></a><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> about his training in the early days of his career:</span></span></p><span style="font-family: times;"><br /></span><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: times;">“I would go out and get the biggest tree on the property. Kinda an old tree… so big that you look at it and [you’re] almost gonna cry and you start chopping. Take days to get it down. Wood chopping. You’d have to stop and sit down and drink water. Do it some more. After six hours, walk away. Come back the next day.”</span></span></p><span style="font-family: times;"><br /></span><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: times;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Specificity is great. But </span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">that’s </span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">the </span><a href="https://www.ironcompany.com/blog/old-man-strength" style="text-decoration-line: none;"><span style="color: #1155cc; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">kind of raw physicality</span></a><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> that doesn’t disappear after a peaking cycle. Now, is chopping wood for six hours each day a good pastime for your competition taper? Probably not. That’s the time to </span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">realize</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> the strength that you’ve built in the weeks and months prior, and removing additional stressors plays a big part with that. Hell, six hours of </span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">anything</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> is probably not the most reasonable option for most trainees at any time. However, it is the </span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">kind</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> of work that, over time, will translate into a stronger and tougher body. One that can take a lot more punishment and probably won’t have to mope around on the couch after a couple of Deadlifts the night before. And besides, chopping down trees is just less trendy </span><a href="https://www.t-nation.com/training/its-hammerin-time/" style="text-decoration-line: none;"><span style="color: #1155cc; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">sledgehammer conditioning</span></a><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">, anyway. So don’t get too hung up on specific exercises, and don’t be afraid to include </span><a href="https://www.dragondoor.com/what_goes_around_comes_around_tumbling_and_training/" style="text-decoration-line: none;"><span style="color: #1155cc; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">less specific physical activities</span></a><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> that will keep all your bases covered to make sure you can </span><a href="https://www.elitefts.com/education/purposeful-gpp-applying-science-to-your-conditioning/" style="text-decoration-line: none;"><span style="color: #1155cc; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">do more work better, recover from it faster, and get hurt less while doing it</span></a><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">.</span></span></p><span style="font-family: times;"><br /></span><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: times;">“But sitting in a deep Squat for five minutes doesn’t have direct carry-over to my multi-ply Low-Bar Squats-to-parallel from a Monolift!”</span></span></p><span style="font-family: times;"><br /></span><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: times;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">It seems to have decent carry-over to walking up the stairs unassisted when you’re 60 though, so maybe have a go at it once in a while. You might </span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">think</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> of your body as a </span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">#ragefueled #beastmode #liftingmachine </span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">made for one purpose and one purpose only, but in truth it’s closer to a sentient tire tumbling down a hill while hopefully sturdy enough not to fall over and flexible enough to keep bouncing. </span></span></p><span style="font-family: times;"><br /></span><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: times;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">And speaking of longevity, there is a fair amount of </span><a href="https://www.researchgate.net/publication/315534630_Minimizing_Injury_and_Maximizing_Return_to_Play_Lessons_from_Engineered_Ligaments" style="text-decoration-line: none;"><span style="color: #1155cc; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">research</span></a><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> suggesting that both tendons and bones benefit from varied and frequent training more than from occasional hard training: “</span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Using these tissues, we have learned that sinews, like bone, quickly become refractory to an exercise stimulus, suggesting that short (<10 min) periods of activity with relatively long (6 h) periods of rest are best to train these tissues.”</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> In my case, training shoulders and elbows every single day in one way or another has made them feel stronger and more robust than ever before, and varying the intensity, plane of movement, and overall exercise selection has been doing a great job of preventing overuse injuries.</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><br /></span></span></p><h1 style="line-height: 1.38; margin-bottom: 6pt; margin-top: 20pt; text-align: left;"></h1><h1 style="text-align: left;"><span style="font-family: times;"><span style="font-size: x-large;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">CONCLUSION</span></span></span></h1><h3 style="text-align: left;"><span style="font-family: times;"><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 400; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;">“…and that, whilst this planet has gone circling on according to the fixed law of gravity, from so simple a beginning endless forms most muscular and most powerful have been, and are being evolved."</span></span></span></h3><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: times;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><br /></span></span></p><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: times;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Now, if you’re already training in a way that has you successfully progressing towards your goals, it’ll be smarter to take it easy with upping the extra work rather than jump into it head-first. If it’s a program that includes long-term progression towards a specific goal (e.g. any Powerlifting peaking program), don’t do anything unexpected that might mess with your progress. Maybe wait until </span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">after</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> you’ve finished the Intense Mesocycle of your Smolov Squat Routine before adding Dan John’s “The Eagle” twice a week.</span></span></p><span style="font-family: times;"><br /></span><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: times;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline;"><span style="white-space: pre-wrap;">The more specific a program is, the less room you have for modifications. If you’re literally running a </span></span><a href="https://liftvault.com/programs/bodybuilding/lyle-mcdonald-bulking-workout-routine-spreadsheet/" style="text-decoration-line: none;"><span style="color: #1155cc; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">generic bulking routine</span></a><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">, you have a lot more room to experiment in order to add conditioning or weakpoint-sessions on your off-days. </span></span></p><span style="font-family: times;"><br /></span><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: times;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Whether your heaviest weight is a fully-loaded 500kg Elephant Bar or 30 kg on a dip belt, you’ll want to start with a comparatively simple progression system for your main lifts and build your plan from the ground up. Rocks, pebbles, sand – you know the drill. Due to how adaptable they are, one of the many 5/3/1 variants, anything GZCL, and some of the Stronger by Science programs would be great options for a foundation here. My personal favorite, and the progression Cody and I have stuck with for the last two years, is </span><a href="https://www.reddit.com/r/gzcl/comments/aqkdgo/happy_gday_gainerz/" style="text-decoration-line: none;"><span style="color: #1155cc; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">General Gainz</span></a><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">. The built-in auto-regulation makes it perfect for entering uncharted training territory where you can’t quite gauge how individual sessions might affect your recovery yet.</span></span></p><span style="font-family: times;"><br /></span><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: times;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">It should come as no surprise that your general assistance work and additional training sessions should emphasize those aspects you want to focus on. 100 KB Squats will do more for your conditioning than 30 weighted Dips, and 30 weighted Dips will do more for your hypertrophy than 100 KB Squats. So if your immediate goal is to get bigger, you might include more “bodybuilding” work closer to failure on your lighter days. If you’re looking to improve your body composition while being mindful of systematic fatigue, you might want to focus more on training density and keeping your heart rate up. That said, it’s a large spectrum from one end to the other, and most decent exercises and training sessions will fall somewhere closer to the middle than either extreme (almost like a </span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">dumb</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">bell curve, am I right?).</span></span></p><span style="font-family: times;"><br /></span><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: times;"><span style="white-space: pre-wrap;">So,</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> stop taking </span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">“training every day” </span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">to necessarily mean </span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">“lifting heavy every day”.</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> Try to think of it as </span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">“doing some type of resistance training every day that helps you achieve the goals you’ve set for yourself”</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">. </span></span></p><span style="font-family: times;"><br /></span><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: times;">For myself and likely for most people reading this, that means improving work capacity and building more muscle. Because the faster you recover between exercises and training sessions, the more work you can throw at your body. The more work you can throw at your body, the more your muscle will be able to grow. And the more muscle mass you have, the stronger you’ll become and the better you’ll look. But just as fitness goals and training environment vary from person to person, so too will the specific implementation.</span></span></p><span style="font-family: times;"><br /></span><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: times;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">For some people, this might simply mean doing extra Band Pull-Aparts and </span><a href="https://www.dragondoor.com/kettlebells_at_work_reversing_negative_health_effects_of_extensive_sitting/" style="text-decoration-line: none;"><span style="color: #1155cc; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">KB Swings every day</span></a><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> because they’d previously spent thirty years hunched over in an office chair and can barely tie their shoes without back pain. It might mean doing some high-rep arm work every day because you did Starting Strength for the last ten years and </span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">it shows</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">. Some might find that doing </span><a href="https://www.instagram.com/p/CTJj1xxDsGM/" style="text-decoration-line: none;"><span style="color: #1155cc; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">short compound sessions</span></a><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> every day gets them the results and the enjoyment they’re looking for. For others, it </span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">really</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> might mean </span><a href="https://www.reddit.com/r/Fitness/comments/pgln6z/overtrained_50_consecutive_days_of_deadlifting/" style="text-decoration-line: none;"><span style="color: #1155cc; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">lifting heavy every single day</span></a><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> for a while. And maybe you’re someone who needs to push their body to its breaking point every single day to </span><a href="https://www.youtube.com/watch?v=NTxxX3cJ7Zs" style="text-decoration-line: none;"><span style="color: #1155cc; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">stay (reasonably) sane</span></a><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">. If you’re looking to get absolutely massive right this second, the late great John Meadows put out a </span><a href="https://mountaindogdiet.com/programs/mountain-dog-2-0-28-days-later/" style="text-decoration-line: none;"><span style="color: #1155cc; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">bodybuilding program</span></a><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> that has you training hard every day for a month straight. Jim Wendler, who has always been extremely vocal about not overdoing frequency and volume just for the sake of it, recently </span><a href="https://www.jimwendler.com/blogs/jimwendler-com/weight-vest-training-better-than-average" style="text-decoration-line: none;"><span style="color: #1155cc; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">shared a post</span></a><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> about his own experience foregoing heavier barbell work for an insane amount of weighted bodyweight work – </span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">twice a day</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">. </span></span></p><span style="font-family: times;"><br /></span><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline;"><span style="font-family: times;"><span style="white-space: pre-wrap;">Don’t take rest days because someone told you that you need to, or because you can only make it to the fancy Powerlifting facility X times per week. Your body can take a lot more punishment than you think, and I’ve never known anyone who got better at something by doing less of it. Take some time, be honest with yourself, and find out what you need to do in order to achieve the goals that you set for yourself or have someone help you. And if you genuinely come to the conclusion that taking some days off training each week is exactly what you need or want to do – that’s perfectly alright. I would be a much better bass player if I spent more time playing bass. And with the degree to which I’m currently (not) practicing it, I can admit that I will never be asked to fill in for Steve Harris on the next Japan Tour, as sad as that might be. But you know what? That is fine. Because while I enjoy playing bass, it’s not as important to me as other activities (e.g. lifting) or people (e.g. family) that I’m choosing to spend that time with instead. </span></span></span></p><span style="font-family: times;"><br /></span><p style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: times;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">If training heavy twice a week is all you care to do, more power to you. Millions of people have gotten bigger, stronger, and healthier doing exactly that. And if you train reasonably hard, you’ll still be </span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">way</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> ahead of everyone who doesn’t – especially the non-lifting you from the Kelvin timeline. At the end of the day, unless lifting weights puts food on your table or you’re a world-class athlete, strength training is a hobby. A supremely healthy and important one, but </span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">one </span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">hobby. And you should </span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">always</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> allow yourself to have more than one of those. If you </span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">do</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> find that doing some kind of physical training every day would benefit you though, don’t let internet wisdom about the alleged importance of equipment and rest days stop you. Find a way and </span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">crush it.</span></span></p></span>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-3521252849981481371.post-54849414071269365422020-11-16T15:10:00.010-08:002020-11-16T18:07:48.478-08:00600 Days<div style="text-align: center;">“So when you attain the power of the way, it becomes easy to handle.” </div><div style="text-align: center;">– Miyamoto Musashi. The Book of Five Rings.</div><div style="text-align: center;"> </div><div style="text-align: left;">Few understand what it takes to fight and win. Fewer understand that our first win is versus ourselves; an internal fight precedes the external. Victory inside births glory outside. Achievement comes after the long internal march, where steps themselves become a battle against the slog, uncertainty, and monotony. Only those who reach know what it takes, and what it gives. Therefore, respect for and from our adversaries is cherished. For they know this fight, and in this struggle, we are comrades. Selfishly I embarked this way; selflessly I mark the path. </div><div style="text-align: left;"><br /></div><div style="text-align: left;">Training every day demands relentlessness paired with caution, both far and nearsightedness, rigidness and fluidity, confidence and humbleness – for without these couplings arrogance looms. And when its shadow overcomes, the power of the way is stolen from us, by us. Causing injuries to bubble up or come on catastrophically. Power is fleeting when discipline is saved for the end of the day, or when it is convenient, and when so, the white flag of surrender is waived. Before it was raised for all to see, capitulation is felt when we strung ourselves to the halyard.</div><div style="text-align: left;"><br /></div><div style="text-align: left;">Detractors and sycophants encourage failure, saying “that is not the way.” As if there is one path to victory, one means to attain power, one tree that nourishes: superficially governing “the spirit of gaining victory by any means” (Musashi). This intrusion is allowed when advice from defeatists is paid attention. Those corpses laying cold on that internal battlefield, haunting with shrill tales of their own failures; injuries that cripple the will, whether first to body or mind does not matter, each are paralyzed eventually. Disallow the frail ghost’s attempt to injure the victor, you, from beyond the grave dug themselves.</div><div style="text-align: left;"><br /></div><div style="text-align: left;">The dead soothsayers preach to those who wish to live. Misfortune-tellers yet to step or who have stopped walking altogether. Gaining power vicariously. They are mired in pity, with more information than action. Trapped by cowardice when the physical buckles before the mental. Both are weak until dedication attains “the power of the way.” Attainment comes with difficulty, first requiring silent internal action; a fight against that naysayer within, the one whose death awards our first victory.</div><div style="text-align: left;"><br /></div><div style="text-align: left;">“Even if superficially weakhearted, be inwardly stronghearted, and do not let others see into your mind. It is essential for those who are physically small to know what it is like to be large, and for those who are physically large to know what it is like to be small; whether you are physically large or small, it is essential to keep your mind free from subjective biases” (Musashi).</div><div style="text-align: left;"><br /></div><div style="text-align: left;">Strength and endurance are hard won, every pound and every second is earned. Understand that the way becomes easier with patience and consistency; pavement underfoot of those who walk faithfully, unlike the deviant, who falls short or off the path entirely. “Reflect on this,” as Musashi says.</div><div style="text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbXwKUSoVVaAAki35-gXmOiQHGmDWzp_A8FI3yizCm7qcxK-BYklAUVLwuyc5SorAwe7fd4g9jA4IArXyf-TxunB9bU6UzA6ddq0E_8ndwpIrV26gTaHwTt-tC8rtOfpwPZiDl2aZD8bA/s647/600th+workout.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="645" data-original-width="647" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbXwKUSoVVaAAki35-gXmOiQHGmDWzp_A8FI3yizCm7qcxK-BYklAUVLwuyc5SorAwe7fd4g9jA4IArXyf-TxunB9bU6UzA6ddq0E_8ndwpIrV26gTaHwTt-tC8rtOfpwPZiDl2aZD8bA/s320/600th+workout.jpg" width="320" /></a></div><div style="text-align: center;"><a href="https://www.instagram.com/p/CHUbtcRAiWB/">After the 600th workout, containing 700 total reps.</a></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrh7ANTMJwR-EJoezG2aFPVLpIRnHZMpabRlzb3cAdd5aARuZ7gc92hwU4qa0MtvDawfPiSCi31AiJBSs7f0DREzmUeoSBc51z7Mwkjmi3RoriUMwzY3fjlGzNOxLato-kciHd4BX9kv4/s677/600+days+1.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="627" data-original-width="677" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrh7ANTMJwR-EJoezG2aFPVLpIRnHZMpabRlzb3cAdd5aARuZ7gc92hwU4qa0MtvDawfPiSCi31AiJBSs7f0DREzmUeoSBc51z7Mwkjmi3RoriUMwzY3fjlGzNOxLato-kciHd4BX9kv4/s320/600+days+1.jpg" width="320" /></a></div><div style="text-align: center;">One book ends another begins.</div><div style="text-align: center;"><br /></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-3521252849981481371.post-23565316620173742292020-07-30T18:50:00.001-07:002020-07-30T18:50:54.729-07:00500 Days<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Times New Roman", serif; font-size: 12pt;">Monotony sinks. Withers as workouts continue. Erodes
as endurance fails. Sweat rusting will, doubt drowning spirit. Initially, the never-ending
ocean seems all consuming, but its crashing waves reward. The first is learning
how to swim.</span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Times New Roman", serif; font-size: 12pt;"><br /></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Children survive after being thrown into water by their
parents. Forced to learn how to swim by both nature and nurture. Do mother and
father standby and watch their child sink and drown, prone at the pool’s bottom?
Probably not. (Unless murder, not teaching, was the parents’ true intent.)
While frightening, the child lives. The false drowning is governed by confidence
to intervene, the risk is controlled – adults <i>know</i> how to swim. Without
learning, children drown, ushering these mock events.<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Dangerous as water is, humanity possesses the
physicality to live. Learning physicality requires doing it, whatever the
‘it’ may be; skateboarding, swimming, lifting… endless ‘ings. But survivalist
brains clutch the machine’s controls, keeping body from perilous action. When the
body performs beyond controls, the mind, limited in physical experience, learns
through feedback; a child thrown in water <i>learns</i> to swim.<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Prior teaching, coaching, practicing strokes dry, all become
valuable once lessons demand getting wet. Surviving because initial physicality,
<i>knowing</i> how to swim afterwards. This symbiotic relationship exists, however
learning typically flows one direction: mind to body. The opposing direction is
possible, but must be forced, either through discipline, or outside action. <o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Children learn that fear of physicality prevents life and
stymies enjoyment. They grow strong as falls no longer stop play. The same is
true for adults. Though, in age, concerns of fragility surface, ushering
regression towards childlike behaviors; necessitating adult responses. Jumping
in is vital. Into endless reps, at first gasping for air in a sea of workouts
without rest days. That is “overtraining.” <i>We will drown!</i> Children cry when
learning how to swim.<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Physicality is energy that resists fear. But
physicality can be weakened, rusted, as it is mostly will. Erosion threatens endurance
most, consistency breeds monotony, rust spreads if unchecked. When workouts become
fruitless, when the barbell knurling loses its bite, kicking harder seems right.
Such efforts are deceptive, draining, ultimately drowning. Dying in a splash of
frantic reaching and kicking. It is better to focus on a single breath, deep
and long, releasing similarly, repetitiously taking in the next. Staying calm
while learning what must be done to endure, allowing body to teach mind.<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">This direction of learning, necessitating physicality,
requires hard effort. What is hard effort? Usually it is pride in mediocre
effort, so it is declared hard; superficial sacrifice – false achievement. That
is not hard effort. Hard effort is felt the next day, the day after, remembered
long after. Conversely, easy effort must not be forgotten, nor confused as
inconsequential or unrewarding. Though the physical action might be easy,
concentration on doing better is hard, harder when monotony withers focus.<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">In training, avoiding what one “sucks at” is habitual.
Monotony of negligence. This is self-defeating. Why lift if not to progress? If
not to express new physicality? Mastering that next best thing, mastering ourselves
in the process, more than surviving - living. After learning to swim, dive to
retrieve treasures; medals, records earned in pursuit. Face daunting lifts, hunt
leviathan weights in endless waves, taste salt of sweat and sea, breath deep,
keep the chin high. Not to suck wind, but to be proud of the effort.<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Physicality puts mind and spirit into body. A unifying
force that produces real world results. Demonstrating power of the other invisible
two, unknowable of each if not for sweat, the byproduct of energy; undying by
nature, bringing near immortality when nurtured. Strength lives beyond its
being, as does endurance. For each represent consistency, effort, and patience.
These qualities are treasures brought out of the sea, earned in the endless
lifting, rope climbing, grip failing, lungs heaving, eyes stinging until the triumphant
cheer - workout complete. <o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin;">Another day swimming,
lifting – ‘ings all the same. Physicality is necessary for life, but more
importantly: to live. Practice resolve where monotony’s corrosion threatens
slowly, rusting will in crashing waves. Our last breath comes when it does.
Faster when predicting its arrival.</span></div>
<div style="text-align: justify;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin;">Do not survive – thrive! Adopt the sea’s nature.
Containing life and alive itself. Capable of calm and rage, crushing and
erosive force; strength and endurance. Learned by combining mind and body,
mastered through spirit. A trinity of near endless reward.</span></div>
<div style="text-align: justify;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUJX4S7LNy6F721sD9hlwzCKB3iF6N_ybjwhlFcXEp1eyWQ2K7vMZZ9ov-Lg4sBJgs-wFVw9XWPbm9TuFyRgP-9hG3Q4YQS8MtHHUAavSbyak9NOMI06yL7LhdJRYcGECJXzoRUmkUvU8/s1600/500th.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1160" data-original-width="1401" height="264" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUJX4S7LNy6F721sD9hlwzCKB3iF6N_ybjwhlFcXEp1eyWQ2K7vMZZ9ov-Lg4sBJgs-wFVw9XWPbm9TuFyRgP-9hG3Q4YQS8MtHHUAavSbyak9NOMI06yL7LhdJRYcGECJXzoRUmkUvU8/s320/500th.JPG" width="320" /></a></div>
<div style="text-align: center;">
<span style="font-family: Times New Roman, serif;"><a href="https://www.instagram.com/p/CDSXIBLg3pf/">Easy Effort</a>. (Link details workout.)</span></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-3521252849981481371.post-18981202690337728992020-01-11T19:24:00.002-08:002020-09-15T12:45:57.085-07:00300 Days<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>I
have been lifting weights for over a decade. Let’s assume the average was four
times per week, however five times would be fair. I am dedicated to the hobby. More
now than in years past. Changes in focus brought about greater appreciation for
the physicality I deeply enjoy. Early on it was only to be a stronger, better
Marine. Later growing into powerlifting competitions. Recently, my approach is
General Gainz. Both in name and style – I have no specific reason to lift other
than I enjoy it and would like to be better at it.</span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcC61rBBsor2q0-1bbLQA5pm22-npeCWvZixHaq9IiRkjH8wbRLaa-YEAOwLae9cuLmnonaIDrDIqZUEmh8fwGxKoCb9z0f6OA7cLYOsXjDoH1xFTv0Qsf30JgfO0CkqjAqy21nInlLgE/s1600/Blood.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1498" data-original-width="1493" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcC61rBBsor2q0-1bbLQA5pm22-npeCWvZixHaq9IiRkjH8wbRLaa-YEAOwLae9cuLmnonaIDrDIqZUEmh8fwGxKoCb9z0f6OA7cLYOsXjDoH1xFTv0Qsf30JgfO0CkqjAqy21nInlLgE/s320/Blood.JPG" width="318" /></a></div>
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;"></span><br />
<div align="center">
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Nobody makes me bleed my own blood.</span></div>
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">
</span>
<br />
<div style="text-indent: 0.5in;">
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">So, I decided to do it
every day. Odd only because the practice typically enforces “rest days." Lifting brings me significant fulfillment and genuine feelings of happiness,
something many lack it seems. Lifting is my hobby of choice and I am lucky to
have it. More should pick one, or something up and down a few times, eventually
becoming a hobbyist lifter too. If this were a blog about playing chess every
day nobody would read it (mostly because I am awful) but also because such an
activity performed daily comes without judgement of negative repercussion. Lift
every day and people call you an addict, or say you have body dysmorphia, or
some such problem. It depicts an illness. Understandable in an age where
physicality is rarely included in the average person’s daily routine. A routine
consisting of all-day screen time and hours sitting in traffic. Spend an hour,
maybe 90 minutes in the gym daily… <i>How weird? Nuts. Self-harming.
Unsustainable. Unproductive. Unreasonable. </i>Words levied against this
endeavor.</span></div>
<br />
<div style="text-indent: 0.5in;">
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">I dislike “unreasonable”
most of all. Is trying to achieve something each day unreasonable? Absolutely
not. It is none of those things, perhaps <i>weird</i>, only because it is unusual.
It is the clear opposite to those judgements. Selfish at worst, but results
oriented, nonetheless. The desire being some measure of progress, maybe one
more rep, or a few seconds faster, or a few pounds heavier, or simply higher quality
reps. By these measures’ workouts become easy even when they are hard. What is
hard is getting here. First: <u>to the gym</u>. Second: <u>when you want to be
there</u>. Third: <u>knowing what to do to succeed</u>. It starts with
uncertainty and ends with confidence in action. The process is faster when
training daily. Sweat and a hard heartbeat produce eureka moments delivering
clarity, vision, and creativity. All necessary for becoming extraordinary.</span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguLezIpKBiCpT51g3pBSRJtT59iy2ykI75YaJPKdSagi5SeDC7vvw8UlqdLxNTrrpUu8IQN47sEwM7jQu1tHosGO6mlUgQWWVD5-9VJCmLqft2TCnLVTLlZzeCyVPQmmfXkt3qFvO8DzQ/s1600/Gainz.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1184" data-original-width="1230" height="308" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguLezIpKBiCpT51g3pBSRJtT59iy2ykI75YaJPKdSagi5SeDC7vvw8UlqdLxNTrrpUu8IQN47sEwM7jQu1tHosGO6mlUgQWWVD5-9VJCmLqft2TCnLVTLlZzeCyVPQmmfXkt3qFvO8DzQ/s320/Gainz.JPG" width="320" /></a></div>
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;"></span><br />
<div style="text-align: center;">
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Breakfast burritos also necessary.</span></div>
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">
</span>
<br />
<div style="text-indent: 0.5in;">
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Daily training changes
the perspective about what a workout should be. No longer a slaughterhouse
nightmare where the protagonist crawls out of the gym and exclaims their
success with #LegDay on Instagram. I have had brutal workouts like that, many
times. Often leading to extra days out of the gym, interrupting the momentum frequency
generates. Daily training limits risk. The reward is proportionate: near
guaranteed incremental progress. Never the false heuristic of growth like
‘feeling the burn’ – or worse yet: making all workouts hard, on the verge of muscular
failure or puking and passing out, because these workouts <i>feel</i> beneficial.
Pain onsets easily, it is a survival mechanism, so when we end the pain we ‘survive’
and deem the workout successful; ignorant that pain is felt quickly, potentially
with little effort, thereby confounding an easy workout with a hard one. Months
or years of stagnation negate the success of a surviving a hashtag. </span></div>
<br />
<div style="text-indent: 0.5in;">
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Gaining size and strength
does not work that way. Pain is not required. Though feeling it makes us
believe the workout achieved something. At best, a short-lived victory over a
timid self. Fighting the same battle repeatedly is no way to win a war. Crippled
from #LegDay the protagonist stays out of the gym – because they “earned it.” Upon
returning they perhaps go easy, because that was earned too, or continue the charade
of hard training for hard training’s sake. Is progress the goal or to ‘survive’
a superficial contest? I argue that novice and experienced lifters may confuse
these things. Daily lifting does not mean challenging workouts are out of the
window, but it does a good job of governing the decisions made in the gym. Limiting
excess and avoiding self-righteous penance later boasted about. A congratulatory
scourge. </span></div>
<br />
<div style="text-indent: 0.5in;">
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">When training four or
five times a week I always had one or two days that were over the top <i>because
I needed to earn that rest day. </i>Grinding lifts. Chasing pumps. Running outside
the gym dry heaving from set after set of squats. It is a bogus and egotistical
method. Superior results are produced from consistent time and effort. Not the
highs and lows of exertion and ins and outs of the gym of lesser means. Daily
training nearly guarantees consistent time and effort. The latter controlled
easily with frequency. Hindsight is a curse. With it we dwell momentarily on
past errors. Foresight on the other hand is a gift. With it we see how great we
might become. Lifting everyday grants both. Providing vision to see the next
workout and the will to achieve it. </span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-0QFKnWaWGiboVB-wGT3Tpc2qNuodajamQLeQCvQSLRoVoQVC4u6VuY62pfqjpU8XU9aF464i6awyIId2V643eOG8MMzRdXRrv_7tfkcJl2MCvfx9rfcVVza8Zu0LMCPt7CJOXiXXIhU/s1600/oct+14.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1438" data-original-width="1367" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-0QFKnWaWGiboVB-wGT3Tpc2qNuodajamQLeQCvQSLRoVoQVC4u6VuY62pfqjpU8XU9aF464i6awyIId2V643eOG8MMzRdXRrv_7tfkcJl2MCvfx9rfcVVza8Zu0LMCPt7CJOXiXXIhU/s320/oct+14.JPG" width="304" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: "times new roman" , serif;">Pre-workout workout. </span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: "times new roman" , serif;">Nothing like returning from vacation having</span></div>
<span style="font-family: "times new roman" , serif;"></span><br />
<div style="text-align: center;">
<span style="font-family: "times new roman" , serif;">to dig out from a blizzard you missed. </span></div>
<span style="font-family: "times new roman" , serif;">
</span>
<span style="font-family: "times new roman" , serif;"></span><span style="font-family: "times new roman" , serif;"></span><br />
<div style="border: none; mso-element: para-border-div; padding: 0in 0in 1pt;">
<div style="border: none; mso-border-bottom-alt: solid windowtext 1.5pt; mso-padding-alt: 0in 0in 1.0pt 0in; padding: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>Doing anything every day is a great way to improve. Lifting
four times a week for a year equals 208 training days (4x52). Five times a week
is 260. I will have 105 additional training days when <u>the year without a
rest day</u> is through. What can be accomplished with 105 more days? – a lot.
Not only in lifting but in any pursuit. Everyone runs out of time. Wasted
because it is a gift. We do not have to work to get time. Waking up is all that
is required. Work comes from trying to manage it. From that work appreciation
of our time is gained and spent more wisely. The return from my effort is
invaluable, just like time. Gaining more than strength or muscle mass. I have discovered
how much I enjoy lifting, for lifting’s sake. Getting better at it because it
makes me better in general. Put simply: General Gainz. </span><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span></span></div>
</div>
<br />
<div align="center" style="text-align: center;">
<b><u><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">High
Frequency Undulating Progression</span></u></b></div>
<br />
<div style="text-indent: 0.5in;">
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">The workouts below are transcribed
from my training journal. The period is from October 14<sup>th</sup> to
December 14<sup>th</sup>. This portion is included to provide both individual
workout details and the progress from the start of a training program to the
conclusion of it. This span of days starts with easy weights and progresses
rather quickly to new all-time personal record one rep maxes for the strict press and the
pause squat. I was lucky to also hit a PR 20-rep max with the
squat, while on vacation from November 25<sup>th</sup> to December 11<sup>th</sup>.
The trip to coastal Alabama provided ample oxygen for the attempt. This
snapshot also shows that ‘life’ does not have to get in the way of lifting
every day. I have gone on vacation twice in this 300-day period. Neither trips
interrupted the daily training goal. Thank you affordable and decently
outfitted YMCA’s. </span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtdcQXKCgQhT8oQZA9V4jHc2AoTRRwBxgM9ZSSR1cPzG-KyCvwlFjg30CizEln3cUsl2Cb_fgEaDMeuXefYxTJvtGaBPGMOsCiaH1ojWJnSBlR5iB2zkXr2a6HbMNpQ8d1QZflbZv-H8E/s1600/Dec+7.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1121" data-original-width="1496" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtdcQXKCgQhT8oQZA9V4jHc2AoTRRwBxgM9ZSSR1cPzG-KyCvwlFjg30CizEln3cUsl2Cb_fgEaDMeuXefYxTJvtGaBPGMOsCiaH1ojWJnSBlR5iB2zkXr2a6HbMNpQ8d1QZflbZv-H8E/s320/Dec+7.JPG" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
Sunny, sandy and warm. Alabama.<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;"><br /></span></div>
<br />
<div style="text-indent: 0.5in;">
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">The two-month period of
squatting and pressing daily that follows is my longest cycle with such
frequency during the last 300 days. The training schedule is a rotating three-day
progression with a Heavy (Weight) Hard (Effort) day one followed by a Medium (Weight)
Moderate (Effort) day two ending with a Light (Weight) Easy (Effort) day three.
A week of workouts might look like:</span></div>
<br />
<div style="text-indent: 0.5in;">
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Monday: (Day 1) Heavy (Hard)
Squat and Press.</span></div>
<br />
<div style="text-indent: 0.5in;">
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Singles only, or a 1-3RM
attempt. Progressing singles up to at least five before attempting to add
weight or attempt an AMRAP on the last single to determine progression for the next
workout; either add weight or do more singles or attempt a RM. Up to 10 singles are performed on
this day, trying to build volume and limit rest before adding weight or
attempting a new heavy RM. </span></div>
<br />
<div style="text-indent: 0.5in;">
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Tuesday: (Day 2) Medium (Moderate)
Squat and Press</span></div>
<br />
<div style="text-indent: 0.5in;">
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">5 to 6RM with half-sets after.
(*I call these Bridge Weights.) Followed up with half-sets of 2 to 3 reps per
set. Ideally hitting a minimum of three to four with a goal of six half-sets
after the RM before attempting to increase the RM weight. Progressing a 5RM up
to a 6RM+3x6 before adding weight. </span></div>
<br />
<div style="text-indent: 0.5in;">
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Wednesday: (Day 3) Light (Easy)
Squat and Press</span></div>
<br />
<div style="text-indent: 0.5in;">
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">8 to 10RM with half-sets after.
Followed up with half-sets of 4 to 6 reps per set. Ideally hitting a minimum of
three to four with a goal of six half-sets after the RM before attempting to increase
the RM weight. Progress an 8RM up to a 10RM+5x6 before adding weight. </span></div>
<br />
<div style="text-indent: 0.5in;">
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">For all days, reducing
rest between sets while holding weight is a good means to progress these
workouts. Taking this route improves strength endurance and increases training
density in the workout. This alternative to adding weight or reps can be performed
for any workout and will help improve ability, ultimately leading to more
weight and reps. A repeated workout, using the same volume and weight for an
exercise defaults to this form of density progression. <span style="mso-spacerun: yes;"> </span></span></div>
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>Thursday:
Repeat Day 1 (Add singles, or reduce rest, or add weight)</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>Friday:
Repeat Day 2 (Add half-sets or extend from 2 to 3 reps per set. Reduce rest or
add weight.)</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>Saturday:
Repeat Day 3 (Add half-sets or extend from 5 to 6 reps per set. Reduce rest or
add weight.)</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>Sunday:
Repeat Day 1 (continue into the next calendar week, Day 2, 3, etc.) </span><br />
<br />
<div style="text-indent: 0.5in;">
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Training Tip for Daily
Lifting: While lifting daily is easier with a gym at home it is possible to
stay on track while out of town, even on a holiday. For those who find
themselves in such circumstances I suggest reaching out to a local area
CrossFit and seeing if they have an early drop-in workout planned. These gyms
usually do, especially on Thanksgiving, when fitness enthusiasts feel they need
to ‘earn’ their feast. I called ahead and spoke with the owner, he invited me
in to lift before classes. It was nice to be able to do my planned workout than
going off schedule and attempt Fran or some other lung crushing WOD (CrossFit
speak for Workout of the Day). Although, the pace of the studs on the rowers
motivated me to hit squat singles at 405 with PR rest between sets. A nice
boost of motivation resulting from the change of scenery. </span></div>
<div style="text-indent: 0.5in;">
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;"><br /></span></div>
<br />
<b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">October 14, 2019</span></b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">
@ 1330 HFUP (Day 1/3 of Schedule) Day 211</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Bike 5 Min. Pull Ups: BW(Weight) x 7 (reps) x 3 (sets)
Squat Trainer: 4B(resistance) x 15 x 3</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Press: Skip RM @175 lbs. (H [Effort]) +1 rep x 5 sets,
last set AMRAP (+3) -@33 Minutes</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Squat: Skip RM @315 lbs. (M [Effort]) +1 rep x 5 sets,
last set AMRAP (+3) -@56 Minutes</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>The
RM determines the effort rating. If the RM is skipped the effort rating denotes
the last set performed. In this case it is the AMRAP. As Many Reps As Possible capped
when an ‘easy’ set; leaving two or more in the tank. Of course I sometimes break the rules. In this case +3 means the
fifth set ended with three reps performed. </span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Squat (continued): 135 lbs. 5 reps x 5 sets (*Done to
help groove. Squats felt somewhat off this day.) -@67 Minutes</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Curls: 45 x 25/25/25/25 -@78 Minutes </span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;"></span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMoM4P45oIhcyZ11zRDl_AbNXvTpdVhmvVuijh5YG6cznk5gImv_qmbLWBUh-wUDNmxnvAWmTnxaDmDyQd5_LLuBwXPWazwGDuFUOSoC8JSUwZqL8MjIE-6tdZiYAgwxsdekZHoWPb-pI/s1600/IMG_0230.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMoM4P45oIhcyZ11zRDl_AbNXvTpdVhmvVuijh5YG6cznk5gImv_qmbLWBUh-wUDNmxnvAWmTnxaDmDyQd5_LLuBwXPWazwGDuFUOSoC8JSUwZqL8MjIE-6tdZiYAgwxsdekZHoWPb-pI/s320/IMG_0230.jpg" width="240" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
First few cycles through the three day rotation.</div>
<div class="separator" style="clear: both; text-align: center;">
Pretty light weights. Seemingly far from a PR.</div>
<br />
<br />
<b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;"><a href="https://www.instagram.com/p/B3qgtVAgB59/">October 15, 2019</a></span></b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">
@ 1520 HFUP (Day 2/3 of Schedule) Day 212</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Bike 5 Minutes. Pull Ups: BW x 7 x 4 Squat Trainer: 4B
x 15 x 4</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Press: 5RM @165 lbs. (M) +2 reps x 6 sets -@46 Minutes</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Squat: 6RM @275 lbs. (E) +3 reps x 6 sets -@82 Minutes
</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Squat (continued): 135 lbs. 5 reps x 5 sets (*Done to
help groove. Squats continuing to feel off.) </span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">(Super set) Curls: 45 x 15 reps x 5 sets</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Cable Triceps Push Down: 35 x 15 reps x 5 sets -@96
Minutes</span><br />
<br />
<br />
<br />
<b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">October 16, 2019</span></b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">
@ 2110 HFUP (Day 3/3 of Schedule) Day 213</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Bike 5 Minutes. Pull Ups: BW x 5 x 3 Squat Trainer: 4B
x 15 x 3</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">SSB Squat: 10RM @205 lbs. (E) +5 reps x 4 sets</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">(Super Set) Football Bar Press 10RM @115 lbs. (E) +5 reps
x 4 sets -@43 Minutes </span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Hammer Curls: 20 x 15 reps x 4 sets -@48 Minutes</span><br />
<br />
<br />
<br />
<b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">October 17, 2019</span></b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">
@ 1800 HFUP (2<sup>nd</sup> Day 1) Day 214</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Bike 5 Minutes. Facepull: 25 lbs. x 15 x 3 Squat
Trainer: 4B <span style="mso-spacerun: yes;"> </span>x 15 x 3</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Press: Skip RM @190 lbs. (H) +1 x 5 -@47 Minutes</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Squat: Skip RM @335 lbs. (H) +1 x 4 (+2 on last set
AMRAP) -@85 Minutes</span><br />
<br />
<br />
<br />
<b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">October 18, 2019</span></b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">
@ 1610 HFUP (2<sup>nd</sup> Day 2) Day 215</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Bike 5 Minutes. Pull Ups: BW x 7 x 3 Squat Trainer: 4B
x 15 x 3</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Press: 5RM @160 lbs. (M) +3 x 6 -@33 Minutes</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Squat: 6RM @295 lbs. (M) +3 x 6 -@68 Minutes</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Deadlift: Skip RM @405 lbs. (E) +1 x 4 (+2 on last set
AMRAP) -@93 Minutes</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">(Triple Set) Dips: BW x 10 x 4</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Curls: 40 x 10 x 4</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Facepull: 25 x 10 x 4</span><br />
<br />
<br />
<br />
<b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">October 19, 2019</span></b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">
@ 1535 HFUP (2<sup>nd</sup> Day 3) Day 216</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Bike 5 Minutes. Pull Ups: BW x 7 x 3 Squat Trainer: 4B
x 15 x 3</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">SSB Squat: 10RM @225 lbs. (E) +5 x 4</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">(Super Set) Football Bar Press 10RM @125 lbs. (E) +5 x
4 -@49 Minutes </span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">(Triple Set) Lat Pull Down: 20 x15 x 4 </span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Hammer Curl: 20 x 15 x 4 </span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Barbell Curl: 40 x 15 x 4 -@66 Minutes</span><br />
<br />
<br />
<br />
<b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">October 20, 2019</span></b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">
@ 1845 HFUP (3<sup>rd</sup> Day 1) Day 217</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Bike 5 Minutes. Facepull: 25 lbs. x 15 x 3 Squat
Trainer: 4B x 15 x 3</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Press: Skip RM @190 lbs. (H) +1 x 5 -@45 Minutes</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Squat: Skip RM @335 lbs. (H) +1 x 4 -@67 Minutes</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">(Super Set) Pull Ups: BW x 10/10/8/6 (reps per /set/)</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Dips: BW x 10/10/10/10 -@74 Minutes</span><br />
<br />
<br />
<br />
<b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">October 21, 2019</span></b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">
@ 1725 HFUP (3<sup>rd</sup> Day 2) Day 218</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Bike 5 Minutes. Pull Ups: BW x 5 x 3 Squat Trainer: 4B
x 15 x 3</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Press: 5RM @165 lbs. (M) +2 x 6 -@34 Minutes</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Squat: 5RM @305 lbs. (M) +2 x 6 -@75 Minutes</span><br />
<br />
<br />
<br />
<b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">October 22, 2019</span></b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">
@ 1900 HFUP (3<sup>rd</sup> Day 3) Day 219</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Bike 5 Minutes. Pull Ups: BW x 7 x 3 Squat Trainer: 4B
x 15 x 3</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">SSB Squat: 10RM @225 lbs. (E) +5 x 3</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">(Super Set) Football Bar Press 10RM @125 lbs. (E) +5 x
3 -@37 Minutes </span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">(Super Set) Hammer Curl: 20 x 15 x 4 </span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Barbell Curl: 40 x 15 x 4 -@48 Minutes</span><br />
<br />
<br />
<br />
<b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">October 23, 2019</span></b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">
@ 1715 HFUP (4<sup>th</sup> Day 1) Day 220</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Bike 5 Minutes. Pull Ups: BW x 5 x 3 Squat Trainer: 4B
x 15 x 3</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Press: Skip RM @190 lbs. (M) +1 x 4 (+2 on last set
AMRAP) -@37 Minutes</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Squat: Skip RM @335 lbs. (M) +1 x 4 (+4 on last set
AMRAP) -@71 Minutes</span><br />
<br />
<br />
<br />
<b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">October 24, 2019</span></b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">
@ 1445 HFUP (4<sup>th</sup> Day 2) Day 221</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Bike 5 Minutes. Facepull: 25 lbs. x 15 x 3 Squat
Trainer: 4B x 15 x 3</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Press: 6RM @165 lbs. (M) +3 x 6 -@45 Minutes</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Squat: 6RM @305 lbs. (M) +3 x 6 -@80 Minutes</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">(Triple Set) Dips: BW x 10 x 4 </span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Hammer Curl: 20 x 15 x 4 </span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Barbell Curl: 40 x 15 x 4 -@94 Minutes</span><br />
<br />
<br />
<br />
<b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">October 25, 2019</span></b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">
@ 1435 HFUP (4<sup>th</sup> Day 3) Day 222</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Bike 5 Minutes. Pull Ups: BW x 7 x 3 Squat Trainer: 4B
x 15 x 3</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">SSB Squat: 10RM @225 lbs. (E) +5 x 4</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">(Super Set) Football Bar Press 10RM @125 lbs. (E) +5 x
4 -@37 Minutes </span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">(Quad Set) Lat Pull Down: 55 x 15 x 4</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Ab Wheel: BW x 15 x 4 </span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">FB Bar Curl: 45 x 15 x 4 </span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Laybacks: 55 x 15 x 4 -@56 Minutes</span><br />
<br />
<br />
<br />
<b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">October 26, 2019</span></b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">
@ 1820 HFUP (5<sup>th</sup> Day 1) Day 223</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Bike 5 Minutes. Facepull: 25 lbs. x 15 x 3 Squat
Trainer: 4B x 15 x 3</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Press: Skip RM @190 lbs. (H) +1 x 9 (sets) + 3 reps on
last set AMRAP -@49 Minutes</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Squat: Skip RM @355 lbs. (M) +1 x 5 -@87 Minutes</span><br />
<br />
<br />
<br />
<b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">October 27, 2019</span></b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">
@ 1800 HFUP (5<sup>th</sup> Day 2) Day 224</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Bike 5 Minutes. Facepull: 25 lbs. x 15 x 3 Squat
Trainer: 4B x 15 x 3</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Press: 5RM @170 lbs. (M) +2 x 6 </span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Squat: 5RM @315 lbs. (M) +2 x 6 </span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">(Super Set) Plate Clean & Press: 35 x 12 x 5</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Hammer Curl: 20 x 20 x 5 -@75 Minutes</span><br />
<br />
<br />
<br />
<b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">October 28, 2019</span></b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">
@ 1645 HFUP (5<sup>th</sup> Day 3) Day 225</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Bike 5 Minutes. Pull Ups: BW x 5 x 3 Squat Trainer: 4B
x 15 x 3</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">SSB Squat: 10RM @225 lbs. (E) +5 x 4</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">(Super Set) Football Bar Press 10RM @125 lbs. (E) +5 x
4 -@42 Minutes </span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">(Triple Set) Underhand Cable Row: 45 x 15 x 4</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Laybacks: 45 x 15 x 4</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Reverse Football Bar Curl: 45 x 15 x 4 -@65 Minutes</span><br />
<br />
<br />
<br />
<b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;"><a href="https://www.instagram.com/p/B4TwIgyAenf/">October 29, 2019</a></span></b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">
@ 1725 HFUP (6<sup>th</sup> Day 1) Day 226</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Bike 5 Minutes. Facepull: 25 lbs. x 15 x 3 Squat
Trainer: 4B x 15 x 3</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Press: Skip RM @190 lbs. (H) +1 x 10 (sets) -@47 Minutes</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Squat: Skip RM @355 lbs. (M) +1 x 6 -@90 Minutes</span><br />
<br />
<br />
<br />
<b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;"><a href="https://www.instagram.com/p/B4Q9QqGg9pG/">October 30, 2019</a></span></b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">
@ 1735 HFUP (6<sup>th</sup> Day 2) Day 227</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Bike 5 Minutes. Pull Ups: BW x 5 x 3 Squat Trainer: 4B
x 15 x 3</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Press: 5RM @170 lbs. (M) +3 x 6 -@44 Minutes</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Squat: 5RM @315 lbs. (M) +3 x 6 -@93 Minutes</span><br />
<br />
<br />
<br />
<b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">October 31, 2019</span></b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">
@ 1130 HFUP (6<sup>th</sup> Day 3) Day 228</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Bike 5 Minutes. Facepull: 25 x 15 x 3 Squat Trainer: 4B
x 15 x 3</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">(Triple Set) SSB Squat: Skip RM @225 lbs. (E) +6 x 4</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Football Bar Press Skip RM @125 lbs. (E) +6 x 4 -@40 Minutes
</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Cable Curl: 25 x 15 x 4 -@41 Minutes</span><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhe5lMlJujXVtw_htu2YvsO26bnv4VDAlAOpbUCK7ewuzZjgUsn2OaNk0EECmsZPzSCoBGwGhYCwZOJEfk_FIUhJPdMb3BB2ONYtn5arnauz314ltHFrWv1iUP9LYFDSaodU4ZJyZmN76c/s1600/Oct+31.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="819" data-original-width="1435" height="182" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhe5lMlJujXVtw_htu2YvsO26bnv4VDAlAOpbUCK7ewuzZjgUsn2OaNk0EECmsZPzSCoBGwGhYCwZOJEfk_FIUhJPdMb3BB2ONYtn5arnauz314ltHFrWv1iUP9LYFDSaodU4ZJyZmN76c/s320/Oct+31.JPG" width="320" /></a></div>
<div style="text-align: center;">
Like the Unibomber's house. But colder and less murderous.<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;"><br /></span></div>
<br />
<b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;"><a href="https://www.instagram.com/p/B4XneKcgdPr/">November 1, 2019</a></span></b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">
@ 1805 HFUP (7<sup>th</sup> Day 1) Day 229</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Bike 5 Minutes. Facepull: 25 lbs. x 15 x 3 Squat
Trainer: 4B x 15 x 3</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Press: Skip RM @190 lbs. (M) +1 x 10 (sets) +3(H) on
last set AMRAP -@55 Minutes</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Squat: Skip RM @355 lbs. (M) +1 x 7 (sets) +3(H) on
last set AMRAP -@100 Minutes</span><br />
<br />
<br />
<br />
<b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">November 2, 2019</span></b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">
@ 1115 HFUP (7<sup>th</sup> Day 2) Day 230</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Bike 5 Minutes. Facepull: 25 lbs. x 15 x 3 Squat
Trainer: 4B x 15 x 3</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Press: 6RM @170 lbs. (M) +3 x 6 -@50 Minutes</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Squat: 6RM @315 lbs. (E) +3 x 6 -@94 Minutes</span><br />
<br />
<br />
<br />
<b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">November 3, 2019</span></b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">
@ 1615 HFUP (7<sup>th</sup> Day 3) Day 231</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Bike 5 Minutes. Facepull: 25 x 15 x 3 Squat Trainer: 4B
x 15 x 3</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">(Triple Set) SSB Squat: 8RM @250 lbs. (E) +4 x 4</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Football Bar Press 8RM @135 lbs. (E) +4 x 4 -@42 Minutes
</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">BB Curl: 40 x 15 x 6 -@40 Minutes</span><br />
<br />
<br />
<br />
<b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;"><a href="https://www.instagram.com/p/B4d9pcYgM6A/">November 4, 2019</a></span></b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">
@ 1725 HFUP (8<sup>th</sup> Day 1) Day 232</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Bike 5 Minutes. Facepull: 25 lbs. x 15/20 Squat
Trainer: 4B x 20 x 2</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Press: Skip RM @200 lbs. (M) +1 x 7 -@55 Minutes</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Squat: Skip RM @375 lbs. (M) +1 x 5 -@91 Minutes</span><br />
<br />
<br />
<br />
<b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">November 5, 2019</span></b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">
@ 1115 HFUP (8<sup>th</sup> Day 2) Day 233</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Bike 5 Minutes. Pull Ups: BW x 5 x 3 Squat Trainer: 4B
x 20 x 3</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Press: 5RM @175 lbs. (M) +2 x 6 -@40 Minutes</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Squat: 5RM @325 lbs. (M) +2 x 6 (last set paused) -@83
Minutes</span><br />
<br />
<br />
<br />
<b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">November 6, 2019</span></b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">
@ 1745 HFUP (8<sup>th</sup> Day 3) Day 234</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Bike 5 Minutes. Pull Ups: BW x 5 x 2 Squat Trainer: 4B
x 20 x 2</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">(Triple Set) SSB Squat: 10RM @250 lbs. (E) +5 x 3</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Football Bar Press 10RM @135 lbs. (E) +5 x 3</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Lat Pull Down: 70 x 15 x 5 -@43 Minutes</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Cable Row: 70 x 15 x 5 -@55 Minutes</span><br />
<br />
<br />
<br />
<b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">November 7, 2019</span></b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">
@ 1730 HFUP (9<sup>th</sup> Day 1) Day 235</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Bike 5 Minutes. Facepull: 25 lbs. x 20 x 2 Squat
Trainer: 4B x 20 x 2</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Press: Skip RM @200 lbs. (H) +1 x 10 -@66 Minutes</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Squat: Skip RM @375 lbs. (H) +1 x 5 -@110 Minutes</span><br />
<br />
<br />
<br />
<b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">November 8, 2019</span></b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">
@ 1710 HFUP (9<sup>th</sup> Day 2) Day 236</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Bike 5 Minutes. Lat Pull Down: 50 x 15 x 3 Squat
Trainer: 4B x 20 x 3</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Press: 5RM @175 lbs. (M) +3 x 6 -@40 Minutes</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Squat: 5RM @325 lbs. (M) +3 x 6 (last set paused) -@78
Minutes</span><br />
<br />
<br />
<br />
<b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">November 9, 2019</span></b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">
@ 1650 HFUP (9<sup>th</sup> Day 3) Day 237</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Bike 5 Minutes. Lat Pull Down: 50 x 20 x 3 Squat
Trainer: 4B x 20 x 3</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">(Super Set) SSB Squat: 10RM @250 lbs. (E) +5 x 4</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Football Bar Press 10RM @135 lbs. (E) +5 x 4 -@57 Minutes</span><br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;"><br /></span>
<br />
<b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;"><a href="https://www.instagram.com/p/B4trF2MA_OH/">November 10, 2019</a></span></b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">
@ 1720 HFUP (10<sup>th</sup> Day 1) Day 238</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Bike 5 Minutes. Lat Pull Down: 50 x 20 x 3 Squat
Trainer: 4B x 20 x 3</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Press: Skip RM @200 lbs. (H) +1 x 10 (+3 on last set
AMRAP) -@47 Minutes</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Squat: Skip RM @375 lbs. (H) +1 x 7 (+3 on last set
AMRAP) -@94 Minutes</span><br />
<br />
<br />
<br />
<b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">November 11, 2019</span></b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">
@ 1830 HFUP (10<sup>th</sup> Day 2) Day 239</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Bike 5 Minutes. Lat Pull Down: 50 x 15 x 3 Squat
Trainer: 4B x 20 x 3</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Press: 6RM @175 lbs. (H) [Skip all follow up sets] -@30
Minutes</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Squat: 8RM @325 lbs. (M) [Skip all follow up sets] -@56
Minutes</span><br />
<br />
<br />
<br />
<b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">November 12, 2019</span></b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">
@ 1540 HFUP (10<sup>th</sup> Day 3) Day 240</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Bike 5 Minutes. Lat Pull Down: 50 x 20 x 3 Squat
Trainer: 4B x 20 x 3</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">(Super Set) SSB Squat: 15RM @250 lbs. (E) [Skip all
follow up sets]</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Football Bar Press 13RM @135 lbs. (E) [Skip all follow
up sets] -@32 Minutes</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">(Triple Set) Lat Pull Down: 70 x 15 x 4</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Football Bar Curl: 65 x 15 x 4</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Alternating Curl: 20 x 15 x 5 -@62 Minutes</span><br />
<br />
<br />
<br />
<b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;"><a href="https://www.instagram.com/p/B41IkU0gzqJ/">November 13, 2019</a></span></b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">
@ 1725 HFUP (11<sup>th</sup> Day 1) Day 241</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Bike 5 Minutes. Lat Pull Down: 50 x 20 x 3 Squat
Trainer: 4B x 20 x 3</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Press: Skip RM @205 lbs. (H) +1 x 5 (+2 on last set
AMRAP) -@48 Minutes</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Squat: Skip RM @385 lbs. (M) +1 x 5 (Last rep paused) -@82
Minutes</span><br />
<br />
<br />
<br />
<b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">November 14, 2019</span></b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">
@ 1830 HFUP (11<sup>th</sup> Day 2) Day 242</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Bike 5 Minutes. Pull Ups: BW x 5 x 3 Squat Trainer: 4B
x 20 x 3</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Press: 5RM @175 lbs. (H) + 3 x 6 -@41 Minutes</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Box Squat: 5RM @335 lbs. (M) + 3 x 6 -@93 Minutes</span><br />
<br />
<br />
<br />
<b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">November 15, 2019</span></b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">
@ 1715 HFUP (11<sup>th</sup> Day 3) Day 243</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Bike 5 Minutes. Lat Pull Down: 50 x 20 x 3 Squat
Trainer: 4B x 20 x 3</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">(Super Set) SSB Squat: 10RM @250 lbs. (E) + 5 x 4</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Football Bar Press 15RM @135 lbs. (H) + 7 x 4 -@57
Minutes</span><br />
<br />
<br />
<br />
<b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">November 16, 2019</span></b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">
@ 1825 HFUP (12<sup>th</sup> Day 1) Day 244</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Bike 5 Minutes. Lat Pull Down: 50 x 20 x 3 Squat
Trainer: 4B x 20 x 3</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Press: Skip RM @205 lbs. (H) +1 x 10 -@61 Minutes</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Squat: Skip RM @385 lbs. (H) +1 x 6 (Last rep paused) -@110
Minutes</span><br />
<br />
<br />
<br />
<b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">November 17, 2019</span></b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">
@ 1715 HFUP (12<sup>th</sup> Day 2) Day 245</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Bike 5 Minutes. Lat Pull Down: 50 x 20 x 3 Squat
Trainer: 4B x 20 x 3</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Press: 6RM @175 lbs. (M) + 3 x 6 -@39 Minutes</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Box Squat: 6RM @335 lbs. (M) + 3 x 6 -@78 Minutes</span><br />
<br />
<br />
<br />
<b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">November 18, 2019</span></b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">
@ 1700 HFUP (12<sup>th</sup> Day 3) Day 246</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Bike 5 Minutes. Lat Pull Down: 50 x 20 x 3 Squat
Trainer: 4B x 20 x 3</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">(Super Set) SSB Squat: 10RM @250 lbs. (E) + 5 x 4</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Football Bar Press 10RM @135 lbs. (E) + 5 x 4 -@57
Minutes</span><br />
<br />
<br />
<br />
<b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;"><a href="https://www.instagram.com/p/B5EjxsHAKOi/">November 19, 2019</a></span></b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">
@ 1720 HFUP (13<sup>th</sup> Day 1) Day 247</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Bike 5 Minutes. Lat Pull Down: 50 x 20 x 3 Squat
Trainer: 4B x 20 x 3</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Press: Skip RM @205 lbs. (H) +1 x 10 (+2 on last set
AMRAP) -@56 Minutes</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Squat: Skip RM @405 lbs. (H) +1 x 2 (1st rep paused) -@95
Minutes</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>*Failed
3<sup>rd</sup> attempted single when hitting the safety bars. </span><br />
<br />
<br />
<br />
<b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">November 20, 2019</span></b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">
@ 1800 HFUP (13<sup>th</sup> Day 2 – Audible) Day 248</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Bike 5 Minutes. Lat Pull Down: 50 x 20 x 3 Squat
Trainer: 4B x 20 x 3</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Press: 10RM @135 lbs. (E) + 5 x 5 -@58 Minutes</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Squat: 10RM @225 lbs. (E) + 5 x 5 -@95 Minutes</span><br />
<br />
<br />
<br />
<b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">November 21, 2019</span></b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">
@ 1750 HFUP (13<sup>th</sup> Day 3 – ADBL) Day 249</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Bike 5 Minutes. Lat Pull Down: 50 x 20 x 3 Squat
Trainer: 4B x 20 x 3</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">(Triple Set) SSB Squat: 12RM @135 lbs. (E) + 6 x 5</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Football Bar Press 12RM @95 lbs. (E) + 6 x 5 </span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Lat Pull Down: 70 x 12 x 5 -@39 Minutes</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Hammer Curl: 20 x 20 x 5 -@50 Minutes</span><br />
<br />
<br />
<br />
<b>November 22, 2019</b> @ 1830 HFUP (14<sup>th</sup> Day 1 – <span style="background-color: white; color: black; display: inline; float: none; font-family: "times new roman" , serif; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; line-height: 107%; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">ADBL</span>) <b style="-webkit-text-stroke-width: 0px; color: black; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 700; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"></b><b style="-webkit-text-stroke-width: 0px; color: black; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 700; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><span style="color: red;">*Day
250*</span></b><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Bike 5 Minutes. Lat Pull Down: 50 x 15 x 3 Squat
Trainer: 4B x 15 x 3</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Press: 1RM @215 lbs. (H) + 2RM @205 lbs. (H) </span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>*Failed
two 1RM attempts at 225, backed off to 215 then double at 205.</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Deadlift: 2RM @505 lbs. (H) [Skip all follow up sets] -@60
Minutes</span><br />
<br />
<br />
<br />
<b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">November 23, 2019</span></b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">
@ 1915 HFUP (14<sup>th</sup> Day 2 – <span style="background-color: white; color: black; display: inline; float: none; font-family: "times new roman" , serif; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; line-height: 107%; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">ADBL</span>) Day 251</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Bike 5 Minutes. Lat Pull Down: 50 x 20 x 3 Squat
Trainer: 4B x 20 x 3</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Pin Press: 6RM @115 lbs. (+black and red band) (H) + 3
x 6 -@? Minutes</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Squat: 10RM @220 lbs. (M) + 5 x 6 -@? Minutes</span><br />
<br />
<br />
<br />
<b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">November 24, 2019</span></b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">
@ 1450 HFUP (14<sup>th</sup> Day 3 – <span style="background-color: white; color: black; display: inline; float: none; font-family: "times new roman" , serif; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; line-height: 107%; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">ADBL</span>) Day 252</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Bike 5 Minutes. Lat Pull Down: 50 x 20 x 2 Squat
Trainer: 4B x 20 x 2</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">SSB Squat: Skip RM @340 lbs. (E) + 1 x 5 (+3 on last
set AMRAP) -@52 Minutes</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Press: 15RM @135 lbs. (M) + 7 x 6 -@55 Minutes</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Lat Pull Down: 70 x 15 x 5 -@64 Minutes</span><br />
<br />
<br />
<br />
<b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">November 25, 2019</span></b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">
@ 1640 HFUP (15<sup>th</sup> Day 1 @YMCA) Day 253</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Press: Skip RM @205 lbs. (M) +1 x 10 -@30 Minutes </span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Pause Squat: Skip RM @405 lbs. (M) +1 x 5 -@63 Minutes
</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Lat Pull Down: 143 x 15 x 5 -@75 Minutes </span><br />
<br />
<br />
<br />
<b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">November 26, 2019</span></b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">
@ 1740 HFUP (15<sup>th</sup> Day 2 @YMCA) Day 254</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Press: 5RM @185 lbs. (H) + 2 x 6 -@24 Minutes</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Squat: 5RM @345 lbs. (M) + 2 x 6 -@57 Minutes</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>*RM
bookend pauses. All half-sets paused.</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Lat Pull Down: 165 x 10 x 5 -@67 Minutes </span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Facepull: 27.5 x 15 x 5 -@75 Minutes </span><br />
<br />
<br />
<br />
<b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">November 27, 2019</span></b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">
@ 0925 HFUP (15<sup>th</sup> Day 3 @YMCA) Day 255</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Press: 16RM @135 lbs. (H) + 8 x 6 -@30 Minutes</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Squat: 10RM @275 lbs. (E) + 5 x 6 -@60 Minutes</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Lat Pull Down: 99 x 20 x 5 -@70 Minutes</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Preacher Curl: 50 x 12 x 5 -@80 Minutes</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Hammer Curl: 25 x 12 x 5 -@90 Minutes</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;"></span><br />
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PR day with the Strict Press. 12.1 @ the YMCA.</div>
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<b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">November 28, 2019</span></b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">
@ 1715 HFUP (16<sup>th</sup> Day 1 @GC CF) Day 256</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Press: Skip RM @205 lbs. (E) +1 x 10 (+2 on last set
AMRAP, H) -@18 Minutes </span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Pause Squat: Skip RM @405 lbs. (E) +1 x 10 -@53
Minutes </span><br />
<br />
<br />
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<b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">November 29, 2019</span></b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">
@ 1125 HFUP (16<sup>th</sup> Day 2 @YMCA) Day 257</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Press: 5RM @185 lbs. (H) + 2 x 6 -@20 Minutes</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Squat: 6RM @345 lbs. (M) + 2 x 6 -@57 Minutes</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>*RM
bookend pauses. All half-sets paused.</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Cable Row: 99 x 12 x 5 -@? Minutes </span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Neutral Grip Lat Pull Down: 66 x 12 x 5 -@? Minutes </span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">EZ Curl: 50 x 12 x 5 -@? Minutes </span><br />
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<b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">November 30, 2019</span></b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">
@ 0935 HFUP (16<sup>th</sup> Day 3 @YMCA) Day 258</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Press: 10RM @155 lbs. (E) + 5 x 6 -@33 Minutes</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Squat: 10RM @315 lbs. (E) + 5 x 6 -@67 Minutes</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>*RM and
half-sets bookend pauses.</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Lat Pull Down: 55 x 20 x 5 -@80 Minutes</span><br />
<br />
<br />
<br />
<b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;"><a href="https://www.instagram.com/p/B5i4OGAAyl_/">December 1, 2019</a></span></b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">
@ 1330 HFUP (17<sup>th</sup> Day 1 @YMCA) Day 259</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Press: 1RM @225 lbs. (E) + 1RM @235 lbs. (H) <b><span style="color: red;">*New All-Time PR*</span></b></span><br />
<br />
<div style="text-indent: 0.5in;">
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">+ 5RM @185 lbs. (M) + 2 x
3 -@20 Minutes </span></div>
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Pause Squat: 1RM @425 lbs. (M) + 3RM @405 lbs. (M) -@55
Minutes</span><br />
<br />
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<b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">December 2, 2019</span></b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">
@ 0820 HFUP (17<sup>th</sup> Day 2 @YMCA) Day 260</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Press: 5RM @185 lbs. (M) + 2 x 6 -@35 Minutes</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Squat: 5RM @365 lbs. (M) + 2 x 6 -@70 Minutes</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>*Last
reps paused on all sets.</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Cable Row: 77 x 15 x 5 -@85 Minutes </span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Lat Pull Down: 77 x 15 x 5 -@90 Minutes </span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">DB Curl: 25 x 12 x 5 -@100 Minutes </span><br />
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<b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;"><a href="https://www.instagram.com/p/B5nlw7pgZ04/">December 3, 2019</a></span></b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">
@ 0935 HFUP (17<sup>th</sup> Day 3 @YMCA) Day 261</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Press: 10RM @165 lbs. (M) + 5 x 6 -@30 Minutes</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Squat: 20RM @315 lbs. (H) [Skip all follow up sets] -@50
Minutes <b><span style="color: red;">*New All-Time PR*</span></b></span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>+225
x 5 x 3 (*three cool down sets after widow maker PR.)</span><br />
<br />
<br />
<br />
<b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">December 4, 2019</span></b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">
@ 0845 HFUP (18<sup>th</sup> Day 1 @YMCA) Day 262</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Press: Skip RM @225 lbs. (H) + 1 x 3 + 205 lbs. (M) 1
x 5 -@30 Minutes </span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Pause Squat: Skip RM @405 lbs. (M) + 1 x 5 -@60
Minutes</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Lat Pull Down: 99 x 15 x 5</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Face Pull: 27 x 15 x 5 -@80 Minutes </span><br />
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<b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">December 5, 2019</span></b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">
@ 0945 HFUP (18<sup>th</sup> Day 2 @YMCA) Day 263</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Press: 6RM @185 lbs. (M) + 3 x 6 -@30 Minutes</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Squat: 6RM @365 lbs. (M) + 3 x 6 -@79 Minutes</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>*Last
reps paused on all sets.</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Lat Pull Down: 99 x 15 x 5 </span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Underhand Cable Row: 77 x 15 x 5 </span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Cable Curl: 55 x 10 x 5 -@100 Minutes </span><br />
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<b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">December 6, 2019</span></b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">
@ 0700 HFUP (18<sup>th</sup> Day 3 @YMCA) Day 264</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Press: 10RM @165 lbs. (M) + 5 x 6 -@28 Minutes</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Squat: 6RM @315 lbs. (E) + 3 x 6 -@59 Minutes </span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>*RM
bookend pauses. Half-sets all paused. </span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Lat Pull Down: 121 x 10 x 5 -@68 Minutes</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Underhand Cable Row: 121 x 10 x 5 -@79 Minutes</span><br />
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<b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;"><a href="https://www.instagram.com/p/B5xvp6qAV2X/">December 7, 2019</a></span></b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">
@ 0815 HFUP (19<sup>th</sup> Day 1 @YMCA) Day 265</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Press: Skip RM @225 lbs. (M) + 1 x 5 -@25 Minutes </span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Squat: 2RM @445 lbs. (H) + 405 (M) 1 x 5 -@60 Minutes</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>*2RM
normal tempo. 405 singles paused. <span style="mso-spacerun: yes;"> </span></span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Pause Bench Press: Skip RM @275 lbs. (M) + 1 x 3 -@75
Minutes </span><br />
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<br />
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<b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">December 8, 2019</span></b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">
@ 1445 HFUP (19<sup>th</sup> Day 2 @YMCA) Day 266</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Press: 6RM @185 lbs. (M) + 3 x 6 -@25 Minutes</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Squat: 5RM @375 lbs. (M) + 2 x 6 -@60 Minutes </span><br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;"><br /></span>
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<b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">December 9, 2019</span></b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">
@ 1130 HFUP (19<sup>th</sup> Day 3 @YMCA) Day 267</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Press: 16RM @135 lbs. (M) + 8 x 6 -@27 Minutes</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Squat: 10RM @315 lbs. (E) + 6 x 6 -@37 Minutes </span><br />
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<b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;"><a href="https://www.instagram.com/p/B55q4pKggk3/">December 10, 2019</a></span></b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">
@ 0910 HFUP (20<sup>th</sup> Day 1 @YMCA) Day 268</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Press: Skip RM @225 lbs. (M) + 1 x 6 -@33 Minutes </span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Pause Squat: Skip RM @455 lbs. (H) + 405 (M) 1 x 3 -@75
Minutes </span><br />
<br />
<br />
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<b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">December 11, 2019</span></b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">
@ 0915 HFUP (20<sup>th</sup> Day 2 @YMCA) Day 269</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Press: 7RM @185 lbs. (H) + 3 x 6 -@35 Minutes</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Squat: 5RM @375 lbs. (M) + 2 x 3 -@62 Minutes </span><br />
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<div style="text-indent: 0.5in;">
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">*RM bookend pauses.
Doubles paused. <span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span></span></div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfutRMRYkjA8u7-xWvH-pU2RInItPockbie9bf6DKWh9ws7A1bQrZI3SB_SZ8jKMYhesIc-acvTl8NDcuacAbob-1ZfXfY77xclitSzdLYY7Qvkkv77L6Y7_0X07-yeO3tpmhGyWMT2PA/s1600/oct+14.2.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1416" data-original-width="1385" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfutRMRYkjA8u7-xWvH-pU2RInItPockbie9bf6DKWh9ws7A1bQrZI3SB_SZ8jKMYhesIc-acvTl8NDcuacAbob-1ZfXfY77xclitSzdLYY7Qvkkv77L6Y7_0X07-yeO3tpmhGyWMT2PA/s320/oct+14.2.JPG" width="312" /></a></div>
<div style="text-align: center;">
Welcome home!</div>
<div style="text-align: center;">
Now chop wood or freeze to death.</div>
<div style="text-align: center;">
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;"> </span><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;"><br /></span></div>
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<b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">December 12, 2019</span></b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">
@ 1640 HFUP (20<sup>th</sup> Day 3 @Home) Day 270</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Bike 5 Minutes. Squat Trainer: 4B x 20 x 3</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Football Bar Press: 12RM @135 lbs. (E) + 6 x 6 -@46
Minutes</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">SSB Squat: 10RM @300 lbs. (E) + 5 x 6 -@90 Minutes</span><br />
<br />
<br />
<br />
<b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;"><a href="https://www.instagram.com/p/B6Dyf4kgYWG/">December 13, 2019</a></span></b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;"><a href="https://www.instagram.com/p/B6Dyf4kgYWG/"></a>@ 1800 HFUP (21<sup>st</sup> Day 1 @Home) Day 271</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Bike 5 Minutes. Lat Pull Down: 50 x 15 x 4 Squat Trainer:
4B x 15 x 4</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Press: Skip RM @225 lbs. (H) + 205 (M) + 1 x 10</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Pause Squat: Skip RM @405 lbs. (M) + 1 x 3 -@106<span style="mso-spacerun: yes;"> </span>Minutes </span><br />
<br />
<br />
<br />
<b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;"><a href="https://www.instagram.com/p/B6EpaEOAU7J/">December 14, 2019</a></span></b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">
@ 1710 HFUP (21<sup>st</sup> Day 2 @Home) Day 272</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Bike 5 Minutes. Lat Pull Down: 50 x 15 x 4 Squat Trainer:
4B x 15 x 4</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Press: 5RM @185 lbs. (M) + 3 x 6 -@56 Minutes</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Pause Squat: 5RM @365 lbs. (M) + 3 x 2 -@82 Minutes </span><br />
<br />
<div style="text-indent: 0.5in;">
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">*RM bookend pauses.
Doubles paused. <span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span></span></div>
<br />
<div style="text-indent: 0.5in;">
<br /></div>
<br />
<b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">*End of High Frequency Undulating
Progression (HFUP) Cycle*</span></b><br />
<br />
<b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Start:
10.14.19 End: 12.14.19</span></b><br />
<br />
<b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Notable
Personal Records:</span></b><br />
<b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Pause Squat 1RM@455 </span></b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">*10
pound all time PR.</span><br />
<b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Squat 2RM@445 </span></b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">*30
pounds less than all time 2RM, best in years however.</span><br />
<b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Squat 20RM@315 </span></b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">*15
pound all time PR.<b></b></span><br />
<b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Press 1RM@235 </span></b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">*10
pound all time PR.</span><br />
<b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Press 6RM@185 </span></b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">*10
pound all time PR.</span><br />
<b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Press 16RM@135 </span></b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">*4
reps PR. Attempting max rep progression with 135.</span><br />
<br />
<div style="text-indent: 0.5in;">
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">In the last month, from December
14<sup>th</sup> to present, I have adjusted the HFUP progression to be day on
day off pressing and squatting, compared to daily frequency on each. This allows me
to have higher volumes per lift per day. I have increased my RM targets and am
no longer performing heavy singles, which are excellent for increasing the 1 to
3RM ability; the law of specificity governing this concept. My recent training centers
more around the 10RM and higher as I push RM ability with fixed weights workout
to workout. The lighter weights and higher volumes of this current progression
helps strength endurance improve while giving my elbows a rest. The only negative
result from HFUP for two months straight was tender elbows. They are feeling
better now that I am keeping away from heavy sets. Hard sets are still included
in my training, though the RM tied to the hard effort is likely to be a 10RM or
greater. I will not detail many of these workouts here, but they generally look
like:</span></div>
<div style="text-indent: 0.5in;">
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVrJWU-36TaU2YEHHgJgoeuG-AjhNJwky5_GekIpVcQ-1Z112gpwUWeYIG9dzrEttokInCEWSDOa81pY22Ddwa1Gtunim76M3NjCj-oRK-aoxwjvOCeFCs7OCJtFsYMeNVSiozyiAhzKE/s1600/IMG_0231.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVrJWU-36TaU2YEHHgJgoeuG-AjhNJwky5_GekIpVcQ-1Z112gpwUWeYIG9dzrEttokInCEWSDOa81pY22Ddwa1Gtunim76M3NjCj-oRK-aoxwjvOCeFCs7OCJtFsYMeNVSiozyiAhzKE/s320/IMG_0231.jpg" width="240" /></a></div>
<div style="text-align: center;">
Days 298, 299 and 300.</div>
<div style="text-align: center;">
Sloppy handwriting. I blame the 500+ rep workout.</div>
<br />
<b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">January 9, 2019</span></b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">
@ 1650 Day 298</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Press: 14RM @135 lbs. (M) + 7 x 6 -@32 Minutes</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Behind the Neck Push Press: 10RM @115 (M) +5 x 6 -@52
Minutes</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;"><span style="mso-tab-count: 4;"> </span>20RM
@95 (E) +10 x 6 -@70 Minutes</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">EZ Curl: 70 x 12 x 12 (Super set with above exercises)</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Side Delt Raise: 15 x 15 x 9 (Super set with above
exercises) </span><br />
<br />
<br />
<br />
<b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;"><a href="https://www.instagram.com/p/B7KXpBzAcMS/">January 10, 2019</a></span></b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">
@ 1735 Day 299</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">SSB Squat: 3RM @405 lbs. (M) + 1 x 3 -@34 Minutes</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>*Session
299 called for a PR attempt. <b><span style="color: red;">New all-time best with the SSB.</span></b> Never lifted this
weight before using this bar. Stoked to crush it with a 3RM with plenty in the
tank. </span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">SSB Squat (Cont.): 10RM @315 (M) +5 x 6 -@57 Minutes</span><br />
<br />
<br />
<br />
<b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;"><a href="https://www.instagram.com/p/B7M3PfBAkSC/">January 11, 2019</a></span></b><span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;"><b style="-webkit-text-stroke-width: 0px; color: black; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 700; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><span style="color: red;"> </span></b>@ 1100 <b style="-webkit-text-stroke-width: 0px; color: black; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 700; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"></b><b style="-webkit-text-stroke-width: 0px; color: black; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 700; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><span style="color: red;">*Day 300*</span></b></span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Press: 16RM @135 lbs. (M) + 8 x 6 </span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Super set with Lat Pull Down: 95 x 12 x 7 -@39 Minutes</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Behind the Neck Push Press: 12RM @115 (M) +6 x 6 </span><br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Super
set with Side Delt Raise: 15 x 15 x 7 -@59 Minutes</span><br />
<br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Behind the Neck Push Press: 20RM @95 (E) +10 x 6</span><br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Super
set with EZ Curls: 75 x 12 x 7 -@78 Minutes</span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgw_66egGhLLwxgEOdwu0vF_s-Oyo48ElRIAwu7-qlqEjH12yc0bOg6UZnpvdkyZbGLamlYPEJ9Ay2JJr7AfY-lMyQsv5nWwoCgacQfKfSPdV0oMOSRj49CFzhxUPJf2Kk31ur7ccH0jbY/s1600/IMG_0232.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgw_66egGhLLwxgEOdwu0vF_s-Oyo48ElRIAwu7-qlqEjH12yc0bOg6UZnpvdkyZbGLamlYPEJ9Ay2JJr7AfY-lMyQsv5nWwoCgacQfKfSPdV0oMOSRj49CFzhxUPJf2Kk31ur7ccH0jbY/s320/IMG_0232.jpg" width="240" /></a></div>
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;"></span><br />
<div style="text-align: center;">
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">A quarter of the way through, front and back.</span></div>
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">
</span><br />
<div style="text-align: center;">
<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">A thin pinch. But lots of reps.</span></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-3521252849981481371.post-6704111676891734722019-10-10T12:38:00.001-07:002019-10-13T13:02:59.510-07:00200 Days<br />
<div align="center" style="text-align: center;">
<b><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Summary Reflection: </span></b><i><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">To
see if I can. Because I must.</span></i></div>
<div align="center" style="text-align: center;">
<br /></div>
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>Two
phrases I have said repeatedly since starting to lift without a rest day over six
months ago. Thankfully friends and family understand who I am; <u>how I am</u>.
Not that further justification has been denied to them. Rather, they know the
value I hold in such phrases. Our words say a lot and amount to more than we
could ever imagine. I told myself that I would lift without a rest day for six
months. I have achieved that goal. This is but a marker, only a waypoint. Now over
200 days, six months without a rest day was two weeks ago.</span><br />
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span>
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"> Momentum like this
makes days go by quick. Patience and consistency generate force unlike any
other. It feels like yesterday that I embarked on this voyage into the unknown.
Unfamiliar because I have used my General Gainz theory of progression the
entire time. It is a framework I have full confidence in, especially now. Using
this progressive structure to experiment first on myself, then on clients, and
now on the public; we are the subjects. Not everyone is lifting every day, this
is a single experiment of many. General Gainz is proving successful in various
ways across several hypothesis I have conceived. Daily training is one possibility
proven correct among many; others will follow. General Gainz works, as
demonstrated by myself, those I train, and those I do not. Is there better evidence?
No.</span><br />
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span>
<br />
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Months ago, before this
‘no rest experiment’ went live, I published a hint of the framework. <a href="https://www.reddit.com/r/gzcl/comments/aqkdgo/happy_gday_gainerz/">A trailer for General Gainz if you will</a>. Enough to get the plot without all the
excitement and thrilling details of the full-length motion picture. Thereby
ushering a period where various hypotheses are being proven. Some have already;
one in particular:<a href="https://old.reddit.com/r/gzcl/comments/bw6qg0/general_gainz_wave_lp/?st=k0pe3y7j&sh=a58a69e9"> Lifters will make their own programs and be successful with them</a>. Another being the ability to train as such: without rest days - atypical
for lifting weights. <a href="http://swoleateveryheight.blogspot.com/2019/06/100-days.html">I took on this daunting task knowing others will follow</a>. Not
in lockstep, <a href="https://www.reddit.com/r/weightroom/comments/d5zdwo/100_days_gzcl_and_a_mini_review_of_general_gainz/">but with their own style and approach</a>. Along the same path using
the guiding principles hinted at since publishing what little I have of the
General Gainz training concept. The success of others proves another
hypothesis: A simple progressive framework coupled with consistent effort
yields results – always. GG is not unique in this way but adheres to this ‘law’
uniquely.</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">When training, rest days
are a given and accepted as mandatory. Then, taken for granted. This was me but
no longer I: “Rest tomorrow so I crush myself today.” Abusive not constructive.
Thoughts like these are now far from my mind as they deteriorate consistency,
which ultimately builds strength and physiques, and in a word: progress.</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Lifting four times a week
is only 16 sessions a month. For six months that person lifts only 96 days;
seven days a week nearly doubles that. This does not mean double the results,
but it does mean <u>different</u> results. I argue better ones: to strength,
physique, and mentality. If strength is the focus it will improve, as mine has.
If physique, it too. As mine has. Alongside these goals, whatever one’s focus,
the appreciation of dedication grows. It is more than discipline. A word
tarnished in today’s hyper lethargic state; optimal or not at all. Restless
procrastinators always start tomorrow, forever discontent with today. </span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-spacerun: yes;"> </span>In this period of six months I transitioned
from a cutting phase to a bulking one. <a href="https://www.instagram.com/p/BwItaivA_2-/">At a lean 158 pounds I pressed 200 pounds overhead</a>. That was at 31 days without rest. 169 no-rest-days later I
pressed <a href="https://www.instagram.com/p/B3GKFYqgs2E/">205 pounds on day 200</a>, having <a href="https://www.instagram.com/p/B2np1fmAfuK/">barely missed 209 pounds two weeks before</a>;
six-months, 182 days. During this period, I gained five pounds of bodyweight while
staying as lean. Pressing 205 pounds is a personal record at such a low
bodyweight. My all-time best is 225 pounds, then weighing close to 190-pounds.</span></div>
<div style="text-align: center; text-indent: 0.5in;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1V_1d40YD_WiJo7Mzz7GgzLAjU-ED8kBo5AEOv3NzSubj6UEsowWDeFTetS_i22InqjIfJxGQJ1siqa4JW5K3eJc0hhy8fJmH5bKOWuSKcUzR6so8dfMYkrxWCpCatzW1OEhQo9JcWi0/s1600/ripped.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1482" data-original-width="1180" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1V_1d40YD_WiJo7Mzz7GgzLAjU-ED8kBo5AEOv3NzSubj6UEsowWDeFTetS_i22InqjIfJxGQJ1siqa4JW5K3eJc0hhy8fJmH5bKOWuSKcUzR6so8dfMYkrxWCpCatzW1OEhQo9JcWi0/s320/ripped.JPG" width="254" /></a></div>
<div style="text-align: center;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"> Pretty lean, decently strong.</span></div>
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span>
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">
</span>
<br />
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">In these 200 days I regained
strength and more importantly confidence with my squat and deadlift. Long
hampered by ancient injury and more likely: mindset lingering on fear of
reinjury. That erodes quick with daily effort. When a 405-pound deadlift went
up easy on Day 100 I knew more weight was once again mine. I only needed to be
consistent and patient. Seventy days later, while at a YMCA on the other side
of the country and 9,500 feet lower in elevation I pulled 405 for three reps;
no belt, no chalk, no fear. Back home, on day 183 I pulled 500 pounds
confidently, something not done in two years. I would not call this a
‘comeback’ for I have not returned to a familiar place. I am in a new place
entirely: mentally and physically. Stronger in more ways than a one rep max can
express. In fact, so confident <a href="https://www.instagram.com/p/B3Cu1DWAJ8A/">I pulled 500 again two weeks later</a>. Without a
belt on a stiff bar with hardly any knurling or chalk for my grip. It went up
smoothly at Armbrust Gym in Wheat Ridge, Colorado at half the elevation of my
home gym. Is oxygen a steroid equivalent? Probably. </span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">500 pounds now feels unlike
the first time I picked it up seven years ago. It feels better. I was unafraid,
without intimidation. Approaching the bar differently than I had ever before.
None of this achieved when I was physically stronger, when my max was over 600
pounds. Even then in the back of my mind uncertainty remained at this benchmark
weight. For squat, the low 400’s brought hesitation almost always, so it felt.
Soon that will be eclipsed, eroded too, like the fear of reinjury fading fast
as I feel momentum surge. A blurry speck in the rearview as my daily effort
continues, while what is ahead grows larger and clearer: heavier weights, greater
strength, a better physique and confidence in my ability.</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">General Gainz produces
confidence because it focuses on reps to generate progress whereas most
‘programs’ rely on weight lifted; measuring strength only by pounds on the bar.
“Add 5 pounds to progress, if not possible, then reduce the weight and restart
with the same reps as before.” How many steps forward and back before one quits
altogether? How many days off between activity before one misses enough
sessions to say: “I’ll start again next week.” Quickly becoming: “Next month.” Then
finding themselves weaker than ever as part of the New Year’s resolution crowd
at the local globo gym: “I’ll start lifting again next year.”</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Start today or never. If
even an hour from midnight break a sweat. It is a commitment to yourself and an
investment in physicality, the underlying strength of our mind and spirit; our trinity.
The three make us godlike, superhuman. Tomorrow is day two, then day three…
soon enough six months is behind you. It will go by fast, which means some results
arrive rapidly. I am not lying. On day 189 I looked in the mirror after a
workout and <i>saw</i> my deltoids. Sure, they were always there but I saw them
then in a size and shape I have been wanting since I began lifting over a
decade ago. I am not bigger than ever, but I am shaped differently, better.
“Dense” is the word my wife uses. Strangers have used the phrase “Strong
looking”. For a 33-year-old fulltime tradesman with a family these things feel
good to hear.</span><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div class="separator" style="text-align: center; text-indent: 0.5in;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFyVrrdH6Tw03HeErm2TgiqjXoHNynUGohSBo73oC6gBN1B04dCAKE8mg6bCV-n1FQvv8YsgWJ5wSFWanMspGEqQ38rWou1e5p5NZ_ihn3_jOoqRR8AofpsujKNLI7iVLLF-Jh2ly4eps/s1600/194.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1412" data-original-width="1172" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFyVrrdH6Tw03HeErm2TgiqjXoHNynUGohSBo73oC6gBN1B04dCAKE8mg6bCV-n1FQvv8YsgWJ5wSFWanMspGEqQ38rWou1e5p5NZ_ihn3_jOoqRR8AofpsujKNLI7iVLLF-Jh2ly4eps/s320/194.JPG" width="265" /></a></div>
<div style="text-align: center; text-indent: 0.5in;">
Delts coming in.</div>
<div align="center" style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">
</span>
<br />
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">The time must be made and
used appropriately, with genuine effort and consistency. General Gainz
inherently promotes these things with its simple intuitive progressive
framework. Cannot add weight? Then add reps. If not more reps, then choose less
and try for more weight; or less of one or the other, or the same of each, but with
better technique; and of course, the option of less time. In these actions we progress
intensity, volume, quality or density; or any combination of each – it is up to
the determination of the lifter, not an off the shelf “program” scrawled by a
former somebody who presently looks and moves like they have no body. I intend
to lead the way, blazing the trail for General Gainz. Patient Zero finding
routes for interested followers and evidence for naysayers. This post is a
proclamation of experimentation and a claim of excellence.</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Years ago, ‘GZCL’ was
just a random lifter posting on the internet. Now it is a training approach 45,000
people read about each month. Eventually, lifters I do not coach will be using General
Gainz in gyms and on platforms around the world. Results speak for themselves;
people speak of their results, which are undeniable with my ‘style’ of
training. Whether it be UHF, Jacked & Tan or my other templates, and soon
enough GG as a new training system altogether. Word of mouth is the best
advertising. Something I have never paid for; others must to stay relevant. They
create gimmicks, capitalizing on the trends of today. This is not General Gainz,
which is Actually Intelligent training because you must use a real mind: your
own. Thoughtful effort produces results whereas mindless adherence produces
reluctance: to train – consistently, enjoyably, effectively. These things achieved
out of General Gainz inherently. Add only dedication. </span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">“What one man can do
another can do.” A mantra I use and encourage others to also. Self-belief begins
with what we say and hardens with what we do. Making our character concrete,
cured by steps taken daily. The first few are always the hardest. Straining our
way out of the quagmire we may have fallen into. Working through the morass
simplifies it; makes solutions – our goals – clearer and easier to achieve. Consistent
action is freedom. Moving us towards the vision we see for ourselves. Where we
want to be, what to attain, and who to become. In a word: gains.</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<i><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">To see if we can.</span></i><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"> <i>Because
we must</i>.</span><br />
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span>
<br />
<div align="center" style="text-align: center;">
<b><u><span style="font-family: "times new roman" , serif; font-size: 14.0pt; line-height: 107%;">Applications
& Adaptations</span></u></b></div>
<div align="center" style="text-align: center;">
<b><u><span style="font-family: "times new roman" , serif; font-size: 14.0pt; line-height: 107%;"><br /></span></u></b></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">For those interested in
running a General Gainz based training plan, here are some pointers and ‘lessons
learned’ from the last two and a half years of my experience with its
development. Focusing also on the last six months of training without rest. Also
taken from client reports, most of them train four to six times per week. May
these provide ideas on how to implement this progression framework and assist
in preventing negative outcomes. You have my vote of confidence, because I
believe in the system. </span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<b><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Variety & Specificity</span></b><br />
<b><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></b><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"></span>
<br />
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">An important factor that
should not be ignored when using General Gainz. We all have specific lifting
goals in mind; apply variation and specificity to the general progression
concept to achieve those goals. These things work together in benefit of the other.
Too much of one thing grows stale and potentially regressive; haphazard produces
similar results. Weights, reps, movements, and lift quality are several things
to keep in mind and plan for when training in this style.<span style="mso-spacerun: yes;"> </span></span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-spacerun: yes;"><br /></span></span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Three-week waves (or
cycles) are my personal norm. Going longer, up to five or six weeks works, but
variation with high frequency training improves consistency while limiting the
need to ‘deload’. The start of the next wave is often the low point of that
next cycle, acting as a deload of sorts already; improved by variation in
movement, using different bars, rep max (RM) and effort targets, etc. Not a
deload in the traditional sense, but enough of a change to act as both a break
and a kickstart. </span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Specificity not only
describes the movements performed, like the squat, bench press, or deadlift. Examples
specific to the sport of powerlifting and of course never necessary for the
general trainee. Specificity speaks to many aspects. Another being: load
relative to the rep max we are intending to improve, commonly the 1RM. When
lifting, the effort can be modified so that the focus is not to simply “move
weight” but to do it in a specific fashion: fast, slow, with holds or pauses,
improved breath control and posture; all examples of ‘getting stronger’ absent
of testing a rep max. These things improve our skill. Strength is a skill. </span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Variation and specificity
work together or improve one another while keeping things fun when training
frequently, especially daily. Workouts do not grow stale when employing variety
in the gym. During this time a multitude of aspects are improving, not only the
focused lift or specific desired quality. Progression in many forms generates
momentum; something perceptible unlike motivation, which is equivocal. Let
momentum carry you when the workouts are not going so well.</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Bad days are had by all
lifters. The best have them infrequently, knowing they may mean it is time to
change something. Repeated days like these should initiate a review of previous
workouts to determine what next to focus on: what actions to take (find, hold, extend,
push), which lifts to introduce or eliminate, what qualities to focus on
(pause, tempo, holds, etc.), and what rep targets to aim for (higher or lower,
therefore impacting training volume). </span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div style="text-indent: .5in;">
<b><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Variation Progression
Examples:</span></b><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"> The below progressions naturally require adjustments
in weight to hit the target RM and desired lift quality. Back squats compared
to front squats require more weight for the same RM, as an example. Just as
slow eccentric or fast concentric phases require less weight compared to normal
tempo. Not all waves have to be three weeks, nor does a training block have to
be twelve. <u>These are only examples used to paint a picture</u><i>.</i> Lifters
are encouraged to determine their own progression when using General Gainz. </span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"> [Wk.
1-3] Standard Lift with slow eccentric.</span><br />
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"> [Wk.
4-6] Bar change with concentric speed emphasis.</span><br />
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"> [Wk.
7-9] Standard lift with pause.</span><br />
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"> [Wk.
10-12] Standard lift at normal tempo.</span><br />
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span>
<br />
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Specific Progression Examples:</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><span style="font-family: "times new roman";"><u></u><u></u></span><br /></span></div>
<div style="text-indent: .5in;">
<u><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Bench</span></u></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">[Wk. 1-3] Bench Press (3 second
eccentrics).</span></div>
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>[Wk.
4-6] Close Grip Bench Press (Concentric speed emphasis). </span><br />
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>[Wk.
7-9] 2 Second Pause Bench Press (Normal grip).</span><br />
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">[Wk. 10-12] Bench Press
(Normal grip and tempo).</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div style="text-indent: .5in;">
<u><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Squat</span></u></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">[Wk. 1-3] Safety Squat
Bar Squat (3 second eccentrics).</span></div>
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>[Wk.
4-6] 2 Second Pause Squat (returning to barbell).</span><br />
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>[Wk.
7-9] Safety Squat Bar Squat to box.</span><br />
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">[Wk. 10-12] Squat (Normal
tempo.) </span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div style="text-indent: .5in;">
<u><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Deadlift</span></u><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"></span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">[Wk. 1-3] Deadlift
(Normal tempo)</span></div>
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>[Wk.
4-6] Barbell Row with Cheat (Using some leg drive, allowing more weight.)</span><br />
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">[Wk. 7-9] Deadlift (3 second
eccentric).</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">[Wk. 10-12] 2 Second
Pause Deadlift.</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div style="text-indent: .5in;">
<u><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Strict Press</span></u><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"></span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">[Wk. 1-3] Strict Press (2
second lockout holds).</span></div>
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>[Wk.
4-6] Push Press (3 second eccentrics).</span><br />
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>[Wk.
7-9] Steep Incline Football Bar Bench (Concentric speed emphasis).</span><br />
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">[Wk. 10-12] Strict Press
(Normal tempo).</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div style="text-indent: .5in;">
<u><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Front Squat</span></u><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"></span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">[Wk. 1-3] Front Squat (3
second eccentrics).</span></div>
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>[Wk.
4-6] Front Squat (2 second pause).</span><br />
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>[Wk.
7-9] Front Squat to box.</span><br />
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">[Wk. 10-12] Front Squat
(Concentric speed emphasis).</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div style="text-indent: .5in;">
<i><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Again, these are simply
examples: take inspiration for your own training progression. Variety is the
spice of life; the secret recipe to strength progression – the development of a
specific skill.</span></i></div>
<div style="text-indent: .5in;">
<i><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></i><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"></span></div>
<div style="text-indent: .5in;">
<b><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">The ‘Effort Gap’:</span></b><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">
Is another way of varying specificity. This is the distance from the RM to the
follow up singles or half-sets in General Gainz. A 3RM with singles after has
only a two-rep difference, or gap. A 10RM with follow up half-sets of five reps
each has a five-rep gap. Therefore, a ‘hard’ rated 3RM will have those singles
afterwards be nearly as hard; whereas an ‘easy’ rated 3RM will have easier
singles after. Those easier singles are more likely to permit a specific lift
focus such as pauses. Changing the target RM effort and those follow up sets
allows us to make one or the other easier or harder when such a quality is applied;
pause, tempo, etc. Close the effort gap by employing specific quality focuses.
These improve capacity and/or skill, thus strength. For example:</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">1. Making the RM set easy
relative to the Target RM and following up that set with a variation like tempo
or pauses, thus making the follow up singles or half-sets harder than if
performed with the same execution as the RM.</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">An easy T2 RM with a wide
effort gap, such as the 10RM with 5’s after makes those half-sets then very
easy; likely too easy. Changing tempo on the half-sets is a means of ‘closing’
the effort gap, thereby making them harder because a quality focus such as
speed, pause, or holds has been introduced. Consider this: A 10RM at normal
tempo may take 20 to 30 seconds, follow up half-sets at the same tempo is half
the time per set; but using slow eccentrics closes that gap and makes those
sets of five reps closer to the RM time under tension. With intentionally fast
concentric phases for every rep across all half-sets the average time is often
less than half that of the T2 RM sets, which tend to slow down more as the long
set progresses. This practice improves our average speed with a weight, which
means we have grown stronger. Simply put: if lifting 100 pounds took three
seconds and it improves to two seconds then that person has become 1/3<sup>rd</sup>
stronger with that weight. </span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">2. Similarly, the RM set
could be made into the ‘hard’ variety, such as a slow eccentric or paused reps.</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">For example: a lifter could
pause their deadlift RM set and perform the follow up sets (whether singles or
half-sets) at a normal tempo. Similarly, they might perform a slow eccentric RM
set for bench but follow it up with normal tempo reps in the subsequent sets.
These then more likely to have a faster concentric phase – a valuable thing to
focus on improving as explained above.</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Tempo control takes
mindful lifting and consistent effort from the lifter, whether during the eccentric
or concentric phase. The former should be trained slow whereas the latter
should be trained fast when tempo is chosen as the quality focus. Vice versa is
not suggested. </span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div style="text-indent: .5in;">
<b><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Specific Movements,
Non-Specific Loads:</span></b><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"> This is a forgotten aspect of specificity
and variation but should be used by those who are limited in their equipment. </span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">For example: While the
movements may remain consistent the rep max targets should shift frequently;
more often if training daily. This will naturally vary effort and volume; not
always do we know exactly how easy or hard a set will be before starting it. Many
times, an RM target is hit easily when we expected it to be moderate or hard. Such
a change is a variation in training. Variation produces results, both in pounds
and reps achieved, but so too in learning what we are capable of. Furthermore,
an unexpectedly easy RM results in an unplanned reduction in effort; acting as
a sort of ‘deload’, therefore reducing the need to plan for that kind of week
as traditionally employed. (Many find these annoying and unnecessary inclusions
in common off-the-shelf lifting programs. I mostly agree.) </span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">This approach improves
the general skill of the lifter. A lifter struggling with the squat may not
want to change bars, range of motion, or tempo – the better option being to
vary load and so volume and effort. All the while maintaining specific lift
practice, which is excellent for learning and developing that movement. Often,
we will hear of “carryover” from one similar lift to another, say incline bench
to flat bench. Some may see benefit while others may not; this is more
subjective than varying load while keeping the movements consistent. Squat will
always carryover to squat. </span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div style="text-indent: .5in;">
<b><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Structuring Waves:</span></b><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">
Are there “ideal” ways to progress through movement varieties, whether they be
tempo or pause or a similar movement or a different bar? The correct answer is
dissatisfying: Yes and no. Truly, what matters more is consistency, mastering execution
and the accuracy of effort. These are learned in the gym, with the knurling in
our hands. Seeking “optimal” is chasing the validation dragon; wanting others
to determine for us what is “best” and so taking some responsibility away from
the decision making and learning process. Optimal is deceiving and lazy,
commonly resulting in disappointing and lackluster progress. </span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div style="text-indent: .5in;">
<i><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Variety Progression
Lessons Learned</span></i><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">: It seems better to use eccentrics
leading into a box variation for squats. This helps the lifter learn how to land
on the box versus dropping onto it. Many lifters squat with normal eccentrics
too fast for good box squatting, limiting the effect of the variation and putting
them at risk of pelvic or back injury from a sudden stop with a heavy weight.
From the learned slow eccentric tempo to the touch and go box squat (with a
very light touch) the lifter can then move onto a paused variation with or without
the box. By this time their pauses hold tension, rather than lose it; seen whenever
a pause squat sinks or posture crumbles while in the hole; pauses should mean motionless,
like when playing freeze tag. </span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">In this progression the
lifter has developed their </span><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">movement mastery by focusing on various aspects of
tempo and range of motion to achieve progress without changing the lift; bar,
stance, grip, etc. Likewise, for slow eccentric to paused benches, deadlifts,
and presses. Tempo control seems to better prepare the lifter for the coming
pause wave for they have already begun to progress their strength under
sustained time when usually our focus is to get the set done as quickly as
possible. Further, eccentrics teach us position through the ROM phase that we
are strongest in; when it comes time to pause, we are more attuned to proper
positioning. Position and control improve efficiency. Synonymous with getting stronger;
antonym of “optimal” though often confused with it by fixated novices. </span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<b><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Four Actions: </span></b><u><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Find</span></u><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">,
<u>Hold</u>, <u>Extend</u>, <u>Push</u>.</span><br />
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /><u></u></span>
<br />
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">These are the ‘four
common actions’ lifters use in General Gainz to make progress. They mean using
a weight for a few workouts (hold), doing more sets this time over last with
that weight (extend), achieving a higher rep max this time over last with the
same weight (push), and adding weight to a rep max (find); hopefully then a
personal record. The ‘Find’ action helps us realize the progression of
strength, at least in traditional terms, meaning more weight used for an RM. Whereas
Hold, Extend and Push build us to that point of realization. </span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div style="text-indent: .5in;">
<u><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Example</span></u><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">:
Holding a weight for a few weeks and pushing it up to a higher (lighter) RM by
improving the rep quality and extending the sets performed. After several
workouts of holding, extending and pushing a lifter resets to the original
lower (heavier) RM, then at a heavier weight than the prior ‘found’ RM. </span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">A specific case is a
lifter who is working at a ‘moderate’ effort rated 5RM initially followed up by
singles after. On the first week they achieve the goal of five singles after. The
second week they extend those singles to eight sets; still using the same
weight after the same 5RM target. On the third week they push those singles to
doubles, making them into half-sets after the 5RM weight. Able to perform four
sets in week three they extend the half-sets to six in week four. </span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Achieving the push from
singles to doubles and the max extension of follow up sets after the 5RM weight
up to this point, they plan on week five being an RM push week. When the week
five workout comes the lifter pushes the RM weight higher up the scale, making
it ‘lighter’ in a way: they have turned a “moderate 5RM” into an “easy 6RM”
after the follow-up set volume progression. This 6RM would then be followed up
by half-sets of three reps each if rated easy or moderate; singles if the push
was a hard effort attempt. Once a T1 RM and its singles have been held,
extended, and pushed to a 6RM with six half-sets after (the suggested limit of half-sets)
they have ‘crossed the bridge’ with this weight by taking it from a T1 to a T2.
(T1 is 3 to 6RM with singles after. T2 is 5 to 10RM with half-sets after; 5 and
6RM are ‘bridge weights’ belonging to each tier.) </span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">This lifter has not
‘found’ a new weight. They save that for week six, resetting back to the 5RM
but with a heavier load to again be followed up by singles; should it be rated
as an ‘easy or moderate’ RM they plan to extend to the maximum number of
singles after the RM that workout rather than wait the next. The max number of
singles after a T1 RM is +3 beyond the RM performed. So, in this lifter’s case
their easy or moderate rated 5RM with a new ‘found’ weight would be followed up
by eight total singles. The next workout they push singles to doubles. If those
go smoothly, they extend to six sets total (the max for half-sets) rather than
wait a week as they did before. Their weekly progress quickens due to
experience and knowing when to hold, extend, and push – resulting in a higher
success rate of accurately ‘finding’ a new weight for a target RM. </span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">The lifter may also use
hold, extend, and push weeks for longer ‘waves’ than waves of find weeks. Conceivably
pushing a weight up the RM scale across five to six weeks using the first three
actions then have two or three weeks of ‘finding’ a heavier weight for their
target RM. </span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">For example: ‘Crossing
the bridge’ (taking a weight from T1 to T2) with a weight after five weeks then
resetting back to a 3RM on the sixth week. They rated the 3RM as easy, so they
follow it up with max singles after the RM attempt, six in total. On week seven
they again ‘find’ a new weight while holding the 3RM target. It is rated moderate,
but they still manage to extend fully the singles to six sets. On week eight
they again add weight (find) to the 3RM target they have now held for three weeks.
This workout produces a “hard” rated RM attempt, which is followed up by just
three singles. This weight they hold, extend, and push up to a higher RM after
several more weeks of training. </span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-spacerun: yes;"> </span></span></div>
<div style="text-indent: .5in;">
<u><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Example Find, Hold,
Extend, Push Wave</span></u><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">: </span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Week 1: Find an RM weight.</span><br />
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">[Find] 6RM@315 lbs. (Easy
effort rating) +3 Reps (“Half-Sets”) x4 Sets</span><br />
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Week 2: Hold that weight, attempt to extend the number
of follow up half-sets.</span><br />
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">[Hold & Extend]
6RM@315 lbs. (Easy)+3 Reps x6 Sets (Extension limit of half-sets.)</span><br />
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span><i>The
repeated weight and easy effort rating give the lifter the chance to improve elsewhere
in the workout, perhaps increasing training density by lowering rest between
sets, or focusing on making the concentric phases faster, or better lift
posture as examples</i>. </span><br />
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span>
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Week 3: Attempt to push the weight to a higher RM; followed
up with the appropriate number of half-sets.</span><br />
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">[Push] 6RM@315 to 8RM@315
lbs. (Moderate)+4 Reps x4 Sets</span><br />
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Week 4: Extend the follow up sets after the RM pushed
to last week.</span><br />
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">[Hold & Extend]
8RM@315 lbs. (Easy)+4 Reps x6 Sets</span><br />
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span><i>The
weight has dropped back to an ‘easy’ rating after the </i></span><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><i>push week. The lifter
chooses to again focus on improving a specific aspect of the workout, like
density or rep quality. </i></span><br />
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><i><br /></i></span>
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Week 5: Attempt second push; follow up with
appropriate half-sets.</span><br />
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">[Push] 8RM@315 to 10RM@315
lbs. (Hard)+5 Reps x4 Sets</span><br />
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span><i>If
hard effort was hit before their push target the set stops there, for example: pushing
only one rep from 8RM to 9RM. The push to a higher RM target results in a more
difficult effort rating. Here the lifter may forego applying a specific lift
quality but still try restricting rest, therefore improving training density
since the reps per set has increased. </i></span><br />
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><i><br /></i></span>
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Week 6: Find a new weight using the Week 1 target RM. </span><br />
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">[Find] 6RM@340 lbs. (Hard)+3
Reps x2 Sets +2 Reps x 1 set</span><br />
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span><i>The
lifter chooses to do less follow up half-sets after keeping training volume
high for over a month; perhaps feeling the onset of training fatigue. Extend
and push weeks build volume while working with the same weight. The second
half-set of three reps ended with a hard rating, confirmed by an attempted
third set which they ceased when the second rep became hard. A third rep in
that set may have resulted in actual or severe technical failure. Find weeks
such as Week 6 are typically higher in effort and intensity, so a good time to
limit the training volume accumulated through follow up sets. </i></span><br />
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><i><br /></i></span>
<br />
<div style="text-indent: .5in;">
<b><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Four Actions Lessons
Learned:</span></b><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"> An RM rated “hard” is more difficult to add reps to
week after week. Try starting this process by using a conservative weight,
knowing it will likely be “easy” or “moderate” then developing the volume after
the RM via the follow up sets, whether singles or half-sets. Bridge Weights, 5
and 6RM, can be followed up with singles, doubles, or triples. Easy to Moderate
rated RM sets progress in this manner more quickly, as it is easier to add sets
(extend) then reps (push) to an RM held over from a week where the lifter was
able to do one or two more anyways, but stopped before a ‘hard’ effort rating.
The next week the RM that would have been hard may be achieved easily because
of familiarity with the weight. </span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Doing more reps with this
weight for a few weeks allows for more practice, and so focus on specific lift
qualities, whereas holding a ‘hard’ rated RM for a few weeks may not be able to
extend follow up sets or improve qualities or rest as easily. However, these
subsequent workouts with a ‘hard’ rated RM held over is still practice with the
weight, which can improve nuances in skill such as bar control, posture, and
breathing for example. These may not immediately translate to limit strength
but still promote general strength development. </span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<b><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Density Progression</span></b><br />
<b><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></b>
<br />
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">This is often overlooked:
reps per unit of time. When adding volume via push or extend the attempt should
be made to hold rest between sets; or perhaps reducing it should the weight be
so easy.<span style="mso-spacerun: yes;"> </span>Try not to let rest between
sets extend as the number of sets extends also. When working through ‘hold’
waves the attempt should be made to reduce rest, therefore completing the work
in less time. Thus, increasing the training density and work capacity of the
lifter. </span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<b><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">‘Mastering’ Weights</span></b><br />
<b><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></b>
<br />
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Means getting stronger
without adding pounds to the bar. Implying quality, consistency, volume and
rest improvements. Better tempo control, posture, and capacity with a weight
means the lifter has grown stronger. Focusing on improving concentric speed
alone, by using “Compensatory Acceleration Training” is a function of strength
development that can be learned and trained effectively without loading the bar
week after week. In fact, waves of holding a weight for a few workouts helps
lifters realize their ‘form’ and speed improvements; demonstrating plainly
their strength increase despite the load staying consistent. Singles after a T1
RM are great for this reason. Speed is strength and it produces confidence in
one’s strength without needing to find a new RM. Likewise, improved consistency
under a weight is evidence of becoming stronger.</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Strength is commonly dictated
by weight and volume; aspects that are visible in datasheets and logbooks – do
not be limited by these as quality and control also demonstrate progress. These
things, like bar speed and posture improvement are assessed better visually. Whether
it is watching video of our lifts, or having a coach, or a trusted lifting
friend who knows what they are looking at. Consistency of position, speed, and
overall execution rep to rep and set to set validates these kind of strength
improvements that are typically unseen by the lifter too concerned with what
the numbers show. Often the same person chasing “optimal”. </span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Stop lifting with
blinders on. There is no right way. The only ‘wrong’ way is to be so limited in
our perspective and understanding of progression that we fail to improve out of
loyalty to a system or approach, or a lack of awareness of our own mindset in
achieving our goals. Are the actions taken in the weight room becoming more
destructive than constructive as we linger on the plateau? If so: change
direction, adjust focus, and regain progress. </span></div>
<div style="text-indent: .5in;">
<br /></div>
<div align="center" style="text-align: center; text-indent: .5in;">
<b><u><span style="font-family: "times new roman" , serif; font-size: 14.0pt; line-height: 107%;">Generally
Strong</span></u></b><u><span style="font-family: "times new roman" , serif; font-size: 14.0pt; line-height: 107%;"></span></u></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">This is the training
schedule and progression I’ve been using intermittently most often throughout
the development of General Gainz. It is both fun and challenging, two things
that when combined breed progression. Workouts are typically done in 60 to 90
minutes; closer to 90 minutes if I do not super set T3’s, usually three to four
movements but sometimes up to six or seven. (Some days I want a skin tearing
pump, it just feels good.) Take this template as inspiration for your own
Generally Strong training plan. </span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<b><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Progression Scheme</span></b><br />
<b><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></b>
<br />
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">This is simple in concept
and execution. Using the General Gainz RM ranges and the four actions (Find,
Hold, Extend, Push) I work with a T1 weight until I am able to push it into the
T2 range; this occurs when a 5RM with follow up doubles becomes a 6RM with triples
after. This may take a few workouts, as strength and capacity ebbs and flows
depending on the day; do not be alarmed – progress is being made in some regard,
whether to quality, density, consistency, etc. Apply the same concept to the T2:
develop a 6RM to a 10RM</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">This scheme emphasizes adding
reps to a RM and increasing volume week over week, holding the same weight rather
than moving opposite ways through the RM range by adding weight weekly while trying
to hold the RM and letting that reduce as intensity increases; both ways of
progressing through the RM range are correct: focusing on volume or intensity additions.</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">What follows details
adding reps and so pushing a weight higher through the RM scale. Whereas the
opposite would be adding weight and gradually moving to lower, heavier rep
maxes. Both forms of progression are appropriate for Generally Strong, and in
fact both can be used simultaneously for either tier. For example: a lifter
could choose to progress their T1 into the T2 by adding reps while also
improving their T2 by adding weight to those RM’s; seeing those progress into
the T1 after several weeks. </span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Monitor rest in each tier,
try to keep it low, especially between follow up sets. Should a weight be troublesome
near the end of a RM I know that my strength-endurance needs improvement so I will
reduce rest between singles or half-sets, making it just 45 to 60 seconds
(quite demanding and so effective for improving capacity with that RM weight
belonging to either tier.) That being said, if quality drops with rest
restriction opt for enough rest to maintain a high standard of execution.</span></div>
<div style="text-indent: .5in;">
<br /></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Example Progression: [Only
an example. An individual’s weekly progression of find, hold, extend, push may
be different; either faster or slower, depending on various factors. And of
course, you may focus on adding weight rather than reps as above described.]</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Week 1: Find 3RM @165 lbs.
(Easy) +1 rep x 3 sets.</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Week 2: Hold 3RM @165
lbs. (Easy) +1 rep x 6 sets. (Full extension achieved.)</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Week 3: Push 165 lbs. to
5RM (Moderate) +1 rep x 8 sets. (Full Extension.)</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div style="text-indent: .5in;">
<i><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Full extension because
the target RM was achieved before a ‘hard’ effort rating; the push effort being
easier than expected</span></i><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">.</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Week 4: Hold 5RM @165
lbs. (Moderate) +2 reps x 4 sets. (Bridge singles to half-sets.)</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Week 5: Hold 5RM @165
lbs. (Easy) +2 reps x 6 sets. (Full Extension again.)</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Week 6: Push 165 lbs. to
6RM (Moderate) +1 rep x 6 sets. (Full Extension.)</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div style="text-indent: .5in;">
<i><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Extended fully because
the singles felt easy relative to doubles last week. This is a five-rep
reduction in follow up volume, so keep rest between singles low; this functions
as a volume ‘deload’ for this lift while making another training aspect more
demanding: rest (density).</span></i></div>
<div style="text-indent: .5in;">
<i><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></i></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Week 7: Hold 6RM @165
lbs. (Moderate) +2 reps x 4 sets. (Building ‘bridge’ volume by starting at
doubles rather than singles; the effort gap wide enough due to the five-rep
difference and moderate rating.) </span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Week 8: Hold 6RM @165
lbs. (Easy) +3 reps x 6 sets. (Full extension; now a T2 weight.) </span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Week 9: Find 3RM @175
lbs. (Easy) [Resume T1 progression similarly as prior eight weeks.]</span></div>
<div style="text-indent: .5in;">
<br /></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">For some, this may seem
like slow progress, but it is not. The first week total reps performed is just
six at an ‘easy’ rated RM. This weight potentially could have been lifted for a
5RM. That 5RM would have been rated hard so then singles after; likely just 3
to 4 because of lacking capacity – such hard efforts, near our capacity limit,
make Holding, Extending, and Pushing more difficult and slower. Starting with
an ‘Easy’ RM is suggested. The six reps from week one becomes 13 reps by week
four, more than double the training volume. Perhaps rest between sets has gone
down too, simply because the weight ‘mastery’ has improved in this period. And
so, volume and density have progressed; dual progression in the same period
while holding the weight week over week. By week eight the volume at the same weight
has gone up to 24 reps. This would have been totally impossible two months
prior with the ‘easy’ 3RM.</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">The above T1 progression
mirrors my own, which resulted in my press 1RM adding 5 pounds in a relative
period; I barely failed a near 10-pound PR attempt. It demonstrates how one
would take a weight from the low end of the T1 and bridge it into the low end
of the T2 by adding volume.</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">For the T2 I have
progressed 150 pounds from an easy six RM to a once performed hard 10RM in the same
period; though I will admit that day felt like a fluke and I was at nearly 10,000
feet lower in elevation than what I usually train at, so bonus oxygen may have
played a factor. Back at home, in the thin air of Colorado ski country, I have a
hard 10RM of 145 pounds and am working that to the extended 12RM range. Then I
will achieve full extension of half-sets of six rep each, performed with limited
rest. Reason being: More volume may be necessary to ‘solidify’ the capacity
improvements made near the 10RM, which is the standard end-range for the T2.
The T1 and T2 movements do not have to follow the same schedule, as one may
progress faster through hold, extend, and push weeks than the other; this is
perfectly fine. Just as one tier may be focused on intensity progression rather
than volume progression as I discussed before.</span></div>
<div style="text-indent: .5in;">
<br /></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Here you see that the ‘four
actions’ (Find, Hold, Extend, Push) give us greater flexibility within General Gainz’
already flexible progression structure. Rigidity is often paired with fragility,
ushering failure and along with it plateaus; where no lifter likes to find themselves.
Progression is the only way out and it should be seen in numerous ways, not
only weight or volume, but also rest and rep quality, consistency and patience
(time). </span></div>
<div style="text-indent: .5in;">
<br /></div>
<div align="center" style="text-align: center;">
<b><span style="font-family: "times new roman" , serif; font-size: 14.0pt; line-height: 107%;">Generally
Strong:</span></b><span style="font-family: "times new roman" , serif; font-size: 14.0pt; line-height: 107%;"> A flexible “upper/lower” split.</span></div>
<div align="center" style="text-align: center;">
<span style="font-family: "times new roman" , serif; font-size: 14.0pt; line-height: 107%;"><br /></span></div>
<div align="center" style="text-align: center;">
<b><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Example
Workouts</span></b></div>
<div align="center" style="text-align: center;">
<b><u><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Day
1</span></u></b><b><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"> </span></b><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">(Lower Body and Back (Pulling))</span></div>
<div align="center" style="text-align: center;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /><b></b></span></div>
<div style="text-indent: .5in;">
<b><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Workout A</span></b><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">:
Lift A, B, C RM Targets: 3 to 5RM; followed up with singles. Push singles to
doubles when 5RM+8 singles are achieved, then push to a 6RM. When this occurs,
this weight belongs in Day 1 Workout B as a 6RM+3 reps x4 to 6 sets. At this
time, reset this movement back to a T1 RM weight here in Workout A. Something modestly
heavier than the recently ‘bridged’ weight. This does not have to be all the
way back to a 3RM. Lifters may choose to focus on the 5RM; holding, extending,
then pushing it to a 6RM. Later doing brief periods of 3RM development in the
same manner. (Follow this guidance for the Day 2 Workout A progression as
well.)</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>Lift A: Front Squat</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>Lift B: Squat</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>Lift C: Deadlift</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">T3 Rep Range Target: 8 to
10 reps average; aiming for 10 and letting subsequent max rep sets land within
that range; ideally keeping effort within one rep of failure. Usually three to
four sets of each movement. Add weight when all sets are easily hitting the higher
end range. </span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>T3a: Weighted Pull Ups</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>T3b: Barbell Row</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>T3c: Lat Pull Down</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div style="text-indent: .5in;">
<u><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Workout A Variations</span></u><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">:
Sometimes the A, B, and C lifts will change to a limited ROM variety, such as
pin squats, block pulls, or deficit deadlifts. I may also choose to deadlift
with a power bar versus a deadlift bar. Likewise, choosing the safety squat bar
instead. (More on this in below ‘variations’ paragraphs.) The A, B, and C lifts
are typically kept the same for Workout A. This is because the ‘big four’
(squat, bench, deadlift, press) are well suited to singles; for this reason,
Workout A is also well suited for cleans and snatches. I have periodically used
cleans in place of deadlifts for Workout A, Lift C.</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div style="text-indent: .5in;">
<b><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Workout B</span></b><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">:
Lift A, B, C RM Targets: 6 to 10RM; followed up with half-sets. Push RM higher
when six half-sets are achieved. Like Workout A, once the 10RM with fully extended
half-sets (6 total) is achieved reset to a lower (heavier) RM target within this
T2 range. (Follow this guidance for the Day 2 Workout B progression as well.)</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div style="margin-left: .5in; text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Lift
A: Front Squat</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>Lift B: Squat</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>Lift C: Deadlift </span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">T3 Rep Range Target: 12
to 15 reps average; aiming for 15 and letting subsequent max rep sets land
within that range; ideally keeping effort within one rep of failure. Usually
three to four sets of each movement. Add weight when all sets are easily
hitting the higher end range.</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>T3a: Ab Wheel</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>T3b: Glute Ham Raise</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>T3c: EZ Bar Curl</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div style="text-indent: .5in;">
<u><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Workout B Variations</span></u><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">:
I usually vary Workout B lifts every few cycles, which typically last three to
four weeks. For example: Since Workout A has front squat, squat, and deadlift
then Workout B will change to similar variations, usually: SSB Squat, Deadlift,
then Row (pulling row out of the T3 in Workout A and replacing it with
something like 1-arm rows or lat pull downs or heavy variation curls; the EZ
Bar is well suited for this purpose.) Both A and B workouts can be modified to
be squat or deadlift centric. Meaning the lifter could choose something along
the lines of squat, lunge, leg press if desiring their A, B, and C lifts to be
more ‘leg dominate’ than ‘back dominate’ here in Workout B. Because the main
lifts in Workout B are in the T2 this workout is better suited for dumbbell
work than Workout A, whereas that session is usually best when executed with ‘standard’
variations.</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">The same concept can be
used to change T3’s to personal liking, making it more back, legs, abs or
biceps focused. Similar guidance should be applied to the Day 2 A and B
Workouts, using appropriate varieties.</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div align="center" style="text-align: center;">
<b><u><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Day
2</span></u></b><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"> (Upper Body Pressing)</span></div>
<div align="center" style="text-align: center;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div style="text-indent: .5in;">
<b><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Workout A</span></b><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">:
(Same progression guidance as Day 1 Workout A.)</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>Lift A: Strict Press</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>Lift B: Incline Bench</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>Lift C: Bench Press</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">T3 target rep range and
progression: Same as Day 1 Workout A. </span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>T3a: Behind the Neck Press</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>T3b: Weighted Dips</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>T3c: Triceps Push Downs</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div style="text-indent: .5in;">
<u><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Workout A Variations
(Cont.)</span></u><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">: The main lifts here generally change between close grip
or using push press instead of strict press; simply because strict press
development is one of my personal goals. Thusly, it is kept on a less frequent
rotation out of the Lift A slot. However, soon I will have a football bar and
this will be included in the variation schedule; starting with this new bar
first in the T2 (Workout B) then crossing it over into the T1 – opposite progression
across the bridge than previously described; from light to heavy, thus
developing familiarity with the specialty bar through reps practice before
developing maximal strength with the new implement. This also applies to safety
squat bar and other specialty bars. The Slingshot has been used for the flat
and incline bench as similar ‘tool’. I highly suggest using a Slingshot to
develop raw pressing strength. Using these tools, specialty bars and equipment,
first in B Workouts before crossing them over into A Workouts. </span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div style="text-indent: .5in;">
<b><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Workout B</span></b><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">:
(Same progression guidance as Day 1 Workout B.)</span></div>
<div style="margin-left: .5in; text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Lift
A: Strict Press</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>Lift B: Incline Bench</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>Lift C: Bench Press</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">T3 target rep range and
progression: Same as Day 1 Workout B. </span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>T3a: Rear Delt Fly</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>T3b: Side Delt Raise</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>T3c: Overhead Triceps Extensions</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div style="text-indent: .5in;">
<u><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Workout B Variations
(Cont.)</span></u><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">: Here on Day 2, Workout B, I will change the
variations most often based on grip (as I do not yet have the football bar; a
specialty pressing bar.)<span style="mso-spacerun: yes;"> </span>However, use of
the push press and Slingshot start first here in B workouts. Most frequently
these variations are a close grip incline followed by a close grip or legs up
flat bench. I have from time to time, not as often as row, brought the Day 2
Workout A behind the neck press up from a T3 lift to replace Lift B or C here
in Workout B; likewise, weighted dips. Other lifts I use frequently for Day 2
Workout B in the Lift C slot is landmine press or standing 1-Arm dumbbell (or
kettlebell) pressing. </span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Recall that quality focus
can be implemented too. So, in both A and B workouts I will modify the RM and/or
follow up sets to be paused or slow eccentrics or very fast concentric phases.<span style="mso-spacerun: yes;"> </span>The B workout will usually contain the slow
eccentric work in the half-sets whereas the A workout may be kept ‘lighter’ so
as to focus on pauses or those fast concentric phases; this also makes the RM
sets feel ‘easy’ in Workout A relative to the actual load, where simply moving
weight is not the focus: a stable pause or moving the bar quickly is, so the
effort must be adjusted depending on the perception of speed and whether those
reps were actually fast, or actually paused.</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Singles with pauses or
speed focus in A Workouts can be monitored easily, set to set, whereas pause
length and speed declines more rapidly in multiple rep sets, such as the higher
RM’s and half-sets performed in the B Workouts. Eccentric tempo control is more
consistently applied in these kind of higher rep efforts, so I am usually doing
slower tempo work in my half-sets; not so much the singles (though the control
through that phase is always important in every rep at any weight.) </span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div align="center" style="text-align: center;">
<b><u><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Day
3</span></u></b><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"> [Optional Day] (Pulling)</span></div>
<div align="center" style="text-align: center;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div style="text-indent: .5in;">
<i><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">This optional day I run
sometimes, but others may choose to make their Generally Strong schedule a
3-day variation; adjusting their weekly schedule for this session however they
see fit. This makes Generally Strong a Legs, Push, Pull split whereas the two
day schedule makes it an Upper, Lower split. (I typically pair T3 abs with
squat or deadlift workouts, but not always.) </span></i></div>
<div style="text-indent: .5in;">
<i><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></i></div>
<div style="text-indent: .5in;">
<b><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Workout A</span></b><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">: Since this day has deadlift
and its variations the squat and its variations remain on Day 1 Workouts A
& B. In a weekly schedule Day 3 workouts should not come before Day 1 Workout
A without a rest or pressing day prior. With my daily training schedule, I
perform a Day 2 workout (either A or B) before and after any Day 3 (A or B)
before cycling back to a Day 1 workout. Though, Day 3 Workout B is not so bad the
day before any Day 1 workout if kept easy enough. This session was a more
frequent workout for me last year, for a reason soon explained. </span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><span style="background-color: white; color: black; display: inline; float: none; font-family: "times new roman" , serif; font-size: 12pt; font-variant: normal; letter-spacing: normal; line-height: 107%; text-align: left; text-indent: 48px; text-transform: none; white-space: normal; word-spacing: 0px;"><span style="background-color: white; color: black; display: inline; float: none; font-family: "times new roman" , serif; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; line-height: 107%; text-align: left; text-decoration: none; text-indent: 48px; text-transform: none; white-space: normal; word-spacing: 0px;">(Same progression guidance as Day 1 Workout A.)</span></span><b></b><i></i><u></u><sub></sub><sup></sup><strike></strike></span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>Lift A: Deadlift</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>Lift B: Power Clean</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>Lift C: Weighted Pull Up</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><span style="background-color: white; color: black; display: inline; float: none; font-family: "times new roman" , serif; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; line-height: 107%; text-align: left; text-decoration: none; text-indent: 48px; text-transform: none; white-space: normal; word-spacing: 0px;">T3 target rep range and
progression: Same as Day 1 Workout A.</span></span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>T3a: Row</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">(Typically standard version but sometimes Yates
or Pendlay.)</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>T3b: EZ Curls</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>T3c: Hammer Curls</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div style="text-indent: .5in;">
<u><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Workout A Variations
(Cont.)</span></u><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">: As previously described the T1 lifts might shift to
a deficit or paused variety. Likewise, for hang cleans instead of those pulled from
the floor. I have also chosen to go with a standard power bar over using the
deadlift bar; same concept for trap bars if available. Recall the brief
discussion on gaining familiarity with a ‘tool’ in an earlier paragraph. Notice
the note about T3a rowing, such guidance can be applied to Day 1 rows if on an ‘upper/lower’
(2-day) split; row variations are encouraged. </span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div style="text-indent: .5in;">
<i><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Quick cautionary tale: Once
when doing this workout last year, I tore my rhomboid and strained my trap on the
right side. Nearly a year later I am still feeling the effects. Had I not
stubbornly gone for a push from a 3RM to a 5RM with weighted pull ups this
could have been avoided. This injury set back my primary goal substantially:
increasing my strict press. At the time I was pressing 185 pounds for a hard 3RM
at a bodyweight of about 150 pounds. After this injury I could not press
anything more than the bar and up to 85 pounds for a few weeks without great
pain. Within a month I was able to press 95 pounds for a moderate 5RM. At that
point I resumed the General Gainz progression theory and have since built my
press to a 1RM of 205 pounds. However, pull ups and rows can sometimes give me
trouble to this day.</span></i></div>
<div style="text-indent: .5in;">
<i><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></i></div>
<div style="text-indent: .5in;">
<i><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Lesson Learned: Don’t try
to grind out a heavy weighted pull up. Hard becomes very hard then a catastrophe
quickly and painfully. </span></i></div>
<div style="text-indent: .5in;">
<i><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></i></div>
<div style="text-indent: .5in;">
<b><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Workout B</span></b><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">:<span style="font-family: "times new roman";"> </span></span><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><span style="background-color: white; color: black; display: inline; float: none; font-family: "times new roman" , serif; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; line-height: 107%; text-align: left; text-decoration: none; text-indent: 48px; text-transform: none; white-space: normal; word-spacing: 0px;">(Same progression guidance as Day 1 Workout B.)</span></span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><span style="background-color: white; color: black; display: inline; float: none; font-family: "times new roman" , serif; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; line-height: 107%; text-align: left; text-decoration: none; text-indent: 48px; text-transform: none; white-space: normal; word-spacing: 0px;"><br /></span></span></div>
<div style="margin-left: .5in; text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Lift
A: Deadlift</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>Lift B: Weighted Pull Up</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>Lift C: Row</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">(Sometimes making this Yates version or a
clean variety.)</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><span style="background-color: white; color: black; display: inline; float: none; font-family: "times new roman" , serif; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; line-height: 107%; text-align: left; text-decoration: none; text-indent: 48px; text-transform: none; white-space: normal; word-spacing: 0px;">T3 target rep range and
progression: Same as Day 1 Workout B.</span></span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>T3a: Chin Up</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>T3b: Cable Row</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">(Usually V-Grip or Underhand.)</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>T3c: Cable Upright Row</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div style="text-indent: .5in;">
<u><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Workout B Variations
(Cont.)</span></u><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">: Sometimes I would skip the deadlift and make the
main lifts row, weighted pull up, then bodyweight pull ups or chin ups; those
half-sets at bodyweight would then have a slow eccentric or pause focus, thus
closing the effort gap. Those not as proficient with pull ups may replace the C
lift with a lat pull down variety, same goes for changes in the T3. Of course,
this day could have more biceps than back in the T3; the choice is up to the
lifter.</span></div>
<div style="text-indent: .5in;">
<br /></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">The Day 3 Workouts A &
B are some of the best ‘back days’ I have ever had in my decade of training.
Not only do they have the variety to hit nearly every angle of our back, they have
plenty of volume to drive strength and hypertrophy. The inclusion of biceps on
these days, in a greater quantity than usual ‘strength’ training plans was also
enjoyable; it is nice having ‘big arms’ (relative to my size that is: 16 inches
cold, weighing 165 pounds. Getting to 17 inches is harder than I expected, but
I am trying: averaging 16.5” pumped.) With the rhomboid tear last year, I now
pair these kinds of T3’s with Day 1 Workouts. Making lower (squat or deadlift
centric) main lifts paired with back and bicep T3’s. </span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div align="center" style="text-align: center;">
<b><span style="font-family: "times new roman" , serif; font-size: 14.0pt; line-height: 107%;">Generally
Strong: </span></b><span style="font-family: "times new roman" , serif; font-size: 14.0pt; line-height: 107%;">Weekly Scheduling</span></div>
<div align="center" style="text-align: center;">
<span style="font-family: "times new roman" , serif; font-size: 14.0pt; line-height: 107%;"><br /><b></b></span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif;">Since training<span style="font-size: 12pt; line-height: 107%;"> daily, I perform these workouts in this order:</span></span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>Day 1 Workout A</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>Day 2 Workout A</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>Day 1 Workout B</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>Day 2 Workout B</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">… Repeat for 200+ days;
sort of. Sometimes Day 3 Workouts. </span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">This kind of high frequency
requires more variation, not just in movements or bar selection, but also
quality factors and volume as well. I may skip the RM effort of all lifts in a
workout, or just one or two of the main lifts; then focusing on the follow up
sets using a held over weight from the prior session. Similarly, I may choose
to only do the RM and skip some or all follow up sets, likewise for the T3. In
these decisions I limit the work performed in a workout, and so conduct a ‘deload’.</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">This is not necessarily
planned ahead, but determined within that workout or the workout prior, where I
may think to myself: “This RM was harder than expected, I better skip it next
time and see if I can hit the extension of follow up sets first; maybe after
that workout I’ll retry the RM and see if it got any easier.” These deloads typically
last only one to two workouts, so I may limit the volume or intensity of A
workouts then do B workouts normally; then the next rotation through perform
the deload for B workouts instead.</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Variation of workout
execution, as discussed previously, is critical for maintaining consistency;
rigidity is the path to failure; progression is easy with variety of movement,
weights, reps, and effort. </span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Someone employing the
Generally Strong training approach but without daily training may split their weeks
up in these ways. By no means the only options for 7-day scheduling:</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div style="margin-left: .5in; text-indent: .5in;">
<b><u><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Option
A</span></u></b><b><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br clear="all" style="mso-break-type: section-break; page-break-before: auto;" /></span></b></div>
<b><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">
</span></b>
<br />
<div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Monday: Day 1 Workout A</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Tuesday: Rest</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Wednesday: Day 2 Workout
A</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Thursday: Day 1 Workout B</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Friday: Rest</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Saturday: Day 2 Workout B</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Sunday: Rest</span></div>
</div>
<div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div style="margin-left: .5in; text-indent: .5in;">
<b><u><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Option
B</span></u></b></div>
<div style="margin-left: .5in; text-indent: .5in;">
<i><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">(Most common 4x weekly training schedule. Example given
also plans for potential Day 3 Workouts; another is given below.)</span></i><i><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br clear="all" style="mso-break-type: section-break; page-break-before: auto;" /></span></i></div>
</div>
<i><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">
</span></i>
<br />
<div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Monday: Day 1 Workout A</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Tuesday: Day 2 Workout A</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Wednesday: Rest <i>(Or
Day 3 Workout A, making a 6x weekly training schedule.)</i></span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Thursday: Day 2 Workout B
</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Friday: Day 1 Workout B</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Saturday: Rest <i>(Or Day
3 Workout B.)</i></span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Sunday: Rest</span></div>
</div>
<div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>The
potential inclusion of Day 3 Workouts may impact some lifter’s ability heading
into the next workout; be cautious at first, going lighter, with easier effort
and lower volume. Day 3 Workout A is not so bad heading into Day 1 Workout B,
as B workouts are lighter to begin with; but fatigue can cause form breakdown
and cause failure sooner than anticipated. Count on Day 1 Workout B being
harder than expected as a result of the heavier deadlifts, cleans, and pull ups
done the day prior (if choosing to shift Thursday and Friday scheduling around,
thus keeping the Legs/Push/Pull 3-day schedule.) </span></div>
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br clear="all" style="mso-break-type: section-break; page-break-before: auto;" />
</span>
<br />
<div>
<div style="margin-left: .5in; text-indent: .5in;">
<b><u><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Option
C</span></u></b></div>
<div style="margin-left: .5in; text-indent: .5in;">
<i><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">(Can similarly be modified to include Day 3
Workouts.)</span></i><i><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br clear="all" style="mso-break-type: section-break; page-break-before: auto;" /></span></i></div>
</div>
<i><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">
</span></i>
<br />
<div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Monday: Day 1 Workout A</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Tuesday: Rest </span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Wednesday: Day 2 Workout
A </span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Thursday: Rest</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Friday: Day 1 Workout B</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Saturday: Day 2 Workout B</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Sunday: Rest</span></div>
</div>
<div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div style="margin-left: .5in; text-indent: .5in;">
<b><u><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Option
D</span></u></b></div>
<div style="margin-left: .5in; text-indent: .5in;">
<i><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">(Common for those with 3x weekly limitations or needing
an on/off training schedule due to work, recovery, etc. Those in this boat
desiring a Day 3 workout inclusion should not, just change Day 1 workout’s main
lifts and T3’s to fit more back and biceps work. However, a ‘normal’ Day 3
Workout can be added; this simply extends the training week beyond a standard
7-day calendar week; which is not really an issue.)</span></i><i><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br clear="all" style="mso-break-type: section-break; page-break-before: auto;" /></span></i></div>
</div>
<i><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">
</span></i>
<br />
<div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Monday: Day 1 Workout A</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Tuesday: Rest</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Wednesday: Day 2 Workout
A </span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Thursday: Rest</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Friday: Day 1 Workout B</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Saturday: Rest</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Sunday: Day 2 Workout B</span></div>
</div>
<div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Monday: <i>(Now into
second week) </i>Day 1 Workout A or Rest </span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /><i></i></span></div>
<div style="text-indent: .5in;">
<i><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span></span></i><b><u><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Option E</span></u></b></div>
<div style="text-indent: .5in;">
<i>(Example that includes Day 3 regularly.)</i> </div>
<div style="text-indent: .5in;">
If someone wanted to
include Day 3 Workouts consistently their seven-day schedule might also look something
like this: <span style="font-size: 12pt; line-height: 107%;"><br /></span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><span style="font-family: "times new roman";"></span>Monday: Day 1 Workout A</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Tuesday: Day 2 Workout A</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Wednesday: Day 3 Workout
A </span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Thursday: Rest</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Friday: Day 1 Workout B</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Saturday: Day 3 Workout B</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Sunday: Day 2 Workout B </span></div>
</div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<br />
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Keep in mind the Day 1
workouts are changed to be squat centric and the Day 3 workouts to be more
deadlift centric whenever Day 3 is included in the weekly schedule. This means
the above Day 3 Workout B on Saturday, done after Fridays ‘squat session’ can
have the higher volume back day of rows, pull ups, and the like. This day is
more suitable <i>after</i> any Day 1 session than <i>before</i>. And from my
own experience, a high-volume pressing day after a good back day just feels
awesome. Generally, I do not like hitting squats with a fatigued back, though
if the session the day before was not too heavy then squats should be just fine
the day after. The importance of this nuance is determined by the lifter.</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<br />
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">In the same vein, when
Day 2 Workout B has a lot of volume, or was harder than usual, then the RM
effort in Workout A that follows it may suffer; perhaps getting less reps than
desired, or the set being harder than before. When this happens, I will limit
the B workout volume by doing fewer half-sets and keeping those RM efforts easy
to moderate. Since I am training daily these A and B workouts are usually
separated by only a single day, so the adjustment of intensity, volume, effort,
and quality is more frequent. This keeps training consistent, and thus progress.
Furthermore, the kind of flexibility inherent to General Gainz puts ‘failure’
off the table: adjustment in the session is allowed and encouraged. What
matters most is accurately engaging the targets of the workout, which are often
assessed just prior to or in the session; this matters most because accuracy fosters
consistency, an element to the law of progress. Sometimes the RM weight is adjusted,
other times maybe effort, total volume, or rep quality. Where one is prioritized
we limit another, thus achieving progress in various ways. </span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<b><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">“But is it for
hypertrophy or strength?”</span></b><br />
<div style="text-indent: .5in;">
<b><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></b><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"></span></div>
<br />
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Yes, to both. Some already
familiar with the GG concept have said it seems less attuned to the needs of a
lifter with the goal to gain size over strength. First, gaining strength on a
surplus of calories will always result in size gains. That being said, of
course more direct training for the specific muscle groups will result in a
greater response from those muscles. Therefore, the T3 is always included in
every workout of mine. Not only for size increases, but so too for corrective
training; like including more upper back work for those who are internally
rotated due to living life at a desk. Similarly, direct hamstring training for squatters
who like me rely on a more upright posture, which naturally pushes knees
forward and so makes the quadriceps stretch and contract through a longer range
of motion; such focus on specific muscles builds and strengthens them – making us
stronger overall. Strength and size walk hand in hand when trained
appropriately, which General Gainz does fantastically (and so too, Generally
Strong).</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<br />
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">But should a lifter want
to place more emphasis on gaining mass over improving their T1 rep maxes then
they could easily tailor any GG inspired approach to be built around the T2 and
T3 entirely, then limiting or excluding the T1. Afterall, training volume is a
primary driver of size increase; though it is not the end all be all. Know
this: the T1 does not have to be excluded to bring in more training volume, then
biasing training towards hypertrophy over strength adaptations. Strength is a
skill, which singles after a T1 RM develop greatly, as they provide us opportunity
to fine tune our execution and focus during the lift. But what they also do is
provide us the opportunity to recruit more motor units per rep, achieved
because the heavy loaded compound lift, which we can then modify to be slightly
lighter to then lift it faster. Doing singles with explosive reps is a great
way to get bigger and stronger; bigger coming faster, by my own experience when
super setting explosive singles with a T3.</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<br />
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">For example: Performing a
squat 5RM for an easy effort, then following it up with singles, trying for
eight in total; the maximum extension of singles after the 5RM. All of these
move very fast as the RM itself was made easy, so the ‘effort gap’ is wider,
which is then closed by focused attention to explosive reps. After each single
minimum rest is taken as I move to a complimentary T3, usually glute-hamstring
curls performed on my Sorinex roller. (An awesome piece of equipment.) After
these curls I rest until I feel capable of performing another explosive single
rep set of the squat, typically within 1 to 2 minutes. Each T3 paired with a T1
is trained in the usual T3 range of 8 to 10 reps average; trying to hold subsequent
max rep sets within a few of the first set, never pushing to actual muscular
failure, trying to stop one rep shy. </span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<br />
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Another example:
Performing the strict press in a similar fashion, with follow up singles done
explosively; or perhaps as a push press with lockout holds and slow eccentric.
This then super set with delt or triceps work; the singles get harder as the
muscle fatigues, which is why the T1 RM effort is kept easy and a quality focus
like fast concentric reps is called for. </span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<br />
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Performing antagonistic work
is also encouraged, as I sometimes do by coupling pressing with biceps. For
example: using the same quality focus of fast reps and an easy RM when benching
followed up by singles super set with curls. Or benching with rear delts. Or
squatting with abs. Or deadlifting, pull ups, and rows with triceps. You get
the picture. This is but one way to bias a General Gainz training plan towards
hypertrophy over the development of maximal strength while including the T1
range. But this is not a requirement. A lifter could do multiple T2 lifts in a
workout with no T1’s at all. This then making the training volume much higher,
as is in B workouts detailed above for Generally Strong. Just like the T1 singles
can be super set, so too can the half-sets with similar focus; complimentary or
antagonistic muscle groups are a nuance the lifter must choose. I find the
pumps of doing complimentary groups, like overhead triceps extensions after
bench follow up sets (singles or half-sets) to be insane; a modest decrease in
weight is called for to account for muscle exhaustion.</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<br />
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Keep in mind this
approach is nothing new as bodybuilders have been super setting in this manner
to “pre-fatigue” for a long time now. It is merely an option within the
flexible structure of the GG training concept. Just tonight I super set these
lifts: Deadlift and rear delts, bent over row and glute-ham curls, finishing
with ez bar and dumbbell hammer curls. The results: A fantastic back and arm
pump. I ended the workout feeling closer to my goal of 17-inch arms.
Hypertrophy specific progress was made while also achieving some strength improvement
because my follow up set volume for my main lifts was higher than in previous
workouts. General Gainz works for both strength and hypertrophy goals, it is up
to the lifter to bias their training towards one or the other; but neither can
be achieved without consistency, quality effort, and patience. And of course:
food and sleep. </span></div>
<div class="separator" style="text-indent: .5in;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsm-XTTVm9WCOp2ukWqrl5BpjgHLvZQP_heKKh6W8BaLHbQ8cBwYsh_wu48HFqrlaVtDwBbjwRUM4C-HXdfhyphenhyphenO-ftIH9q903sXUh3M3ykcbjlI0YwovW84RyR8h1pcMiWBTaXO_K9C7ng/s1600/16.5+biceps.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1484" data-original-width="1484" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsm-XTTVm9WCOp2ukWqrl5BpjgHLvZQP_heKKh6W8BaLHbQ8cBwYsh_wu48HFqrlaVtDwBbjwRUM4C-HXdfhyphenhyphenO-ftIH9q903sXUh3M3ykcbjlI0YwovW84RyR8h1pcMiWBTaXO_K9C7ng/s320/16.5+biceps.JPG" width="320" /></a></div>
<div style="text-align: center; text-indent: 0.5in;">
Fantastic pump.<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<b><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Conclusion</span></b><br />
<b><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></b>
<br />
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">I do not mean to make a mountain
out of a mole hill with this post, though it is over 11,000 words. It is hard
to explain succinctly; the concept and my 200-day experiment and adventure.
Omitting details of the various ways one can train and progress with General
Gainz is a disservice to those interested and already training like this. Doing
so would also be unjust to the theory. This post is also a reference for me to
go back to, a reminder should I ever need one. </span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<br />
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">These last 200 days have
gone by fast. The first 100 seemingly slower than the last. These sessions are
achieved in about an hour to an hour and a half tops; but they feel half that.
I am not totally sure why. Maybe it is because my adherence to rest, laser focus
in the session, a home gym, or the simplicity of General Gainz itself; probably
a combination of all. What I love about GG is the reduction of ‘administration’
time: changing weights for drop sets being a major one. Parallel to this:
second guessing the selected or programmed weight for a lift; it is always the
correct weight because follow up action serves to improve performance whenever
an RM is not lifted with desired quality or volume. If I was aiming for a 5RM
but the bar was moving awkward and poorly then no problem: such issues can be
resolved with the follow up singles. </span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<br />
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Training every day is
something I have never achieved or thought of until this year. I never
considered it possible before developing GG because most lifting programs are
built around reliance on not-lifting; over prioritizing rest and recovery instead
of performance quality and consistency. Going hard every day, “earning the rest
day”, not being a “pussy”; grinding out weights and reps to adhere to a program
as if the lifter was a forklift, not a complex biological organism – all
totally laughable and ridiculous concepts; progression schemes and notions used
by lesser than coaches and their adopted systems. This I can say because I’ve
trained with great effort and made irrefutable progress without a rest day,
because they do not have to be “earned” to get bigger and stronger – with
General Gainz they are not needed at all. </span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<br />
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Sure, some lifters may
require rest, whether out of social or work responsibilities; or for event
training and preparation. A person gearing up for a big powerlifting meet is
going to have to lift near maximal weights, these are seriously draining and
not usually included in a general strength training plan. The feather in GG’s
cap is sending lifters to <a href="https://www.instagram.com/p/BxqASbtFgrkWMoOqphsI0_2c8w6WMJFQL4rG8Y0/">IPF Worlds</a> and <a href="https://www.instagram.com/p/B3ZnVuega27/">USAPL Raw Nationals</a>; general made
specific to the sport of powerlifting, successfully. Most seasoned powerlifters
already include “off-season” training for this reason. Off-seasons may not need
rest days and in fact many higher-level lifters are training in some way,
shape, or form every day already. Maybe not lifting, but conditioning like sled
drags or light cardio; or perhaps lifting only T3’s or doing yoga as “active
recovery”, reserving the main lifts of the T1 and T2 range for dedicated days.
I am not the first, nor will I be the last to “train every day”.</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<br />
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">All I have merely done
here is ‘lift every day’ and made progress as a result of sticking to the incredibly
flexible structure of General Gainz, which provides the opportunity to progress in numerous ways. Not simply adding weight as most off the shelf “programs”
call for. Or throwing gratuitous volume at the lifter with the expectation they
sleep, eat, and grind their way through, eking out progress that then seems
hardly worth it. Training should be fun yet demanding and specific to the
lifter’s goals, who then cannot wait to wake up and train the next day.</span></div>
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<br />
<div style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">I wince a little whenever
I hear about lifters who have grown to hate their training – it should never be
this way. And to be honest, this no-rest-days experiment was in part me trying
to see if I could make General Gainz out to be so bad. Yet it has not and I do
not think it ever will. Each day I look forward to my next session knowing I
will progress in some manner. Maybe not so plainly as adding weight, which is
what the spreadsheet and social media likes to bias us towards, but that is
okay – such focus is too limited for my training purpose: enjoying this hobby
and getting better at it. Generally meaning: to get bigger and stronger. In a
word: Gainz. <span style="mso-spacerun: yes;"> </span></span><br />
<br /></div>
<div style="text-indent: .5in;">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbM6oytE_AAD8kYHgzyskbCG6S_FymDHA_Vj6nk8SQHHNj16YODVaYByG_7gWWdTGAcF6YPEMe3lag8ed1T9Y2CNYJ71Szw59moBjmUusES97vweLLR44JOeeyPftAFELrQleFkshZUSI/s1600/pyramid.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1105" data-original-width="1478" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbM6oytE_AAD8kYHgzyskbCG6S_FymDHA_Vj6nk8SQHHNj16YODVaYByG_7gWWdTGAcF6YPEMe3lag8ed1T9Y2CNYJ71Szw59moBjmUusES97vweLLR44JOeeyPftAFELrQleFkshZUSI/s320/pyramid.JPG" width="320" /></a></div>
</div>
<br />
<div style="text-indent: .5in;">
<u><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">If you have found this
post or my other training information helpful,<a href="https://teespring.com/stores/gainz-shop"> please visit the Gainz Shop over at Teespring and make a purchase</a>. Your support is genuinely appreciated.</span></u></div>
<b></b><i></i><u></u><sub></sub><sup></sup><strike></strike>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-3521252849981481371.post-91351658259150644372019-07-01T06:30:00.002-07:002020-10-10T20:51:30.511-07:00Bulking Up?<div style="text-align: center;">
The story
of my first dedicated bulk requires grit because hurting is the first step to bulking. </div>
<br />
<br />
<span style="mso-tab-count: 1;"> </span>A time
machine brings us back to my early days of training…<br />
<br />
<br />
<div style="text-indent: .5in;">
Then a motivated young Corporal
newly promoted, meritoriously. The board was not a phony “paper” one where they
simply review our records. No, this was a full Marine Corps review: Junk on
the bunk and wall locker inspection, close order drill, physical fitness test, rifle,
camouflage, Alpha and Charlie uniform inspections. Ending with questions before the board. Members include the dickhead supreme company gunny and stern sergeant major. My
highest scoring PFT ever is this day: still four points shy of a perfect 300.
My stubby legs are nearly invisible when moving at that pace. It took a lot getting
my run that fast, an 18:30-ish three mile. I run far, often. I weigh just 135
pounds. I stand 5 foot 5 inches short. Training only running, swimming, and
calisthenics.</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioa7JkMapax8pzG78A9QPG8dvpyA3Yb0J2TcI6bOOPtfMhBltrt-aS78_R_Sgc2V-dyT7bIeOu8IUUJjJv4djrlsuLhmnYu2PT6jyI_yNLJSO0JdCA3ymMmV0uzHgRMb6YhdHY87E-9K8/s1600/bangor1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="400" data-original-width="532" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioa7JkMapax8pzG78A9QPG8dvpyA3Yb0J2TcI6bOOPtfMhBltrt-aS78_R_Sgc2V-dyT7bIeOu8IUUJjJv4djrlsuLhmnYu2PT6jyI_yNLJSO0JdCA3ymMmV0uzHgRMb6YhdHY87E-9K8/s320/bangor1.jpg" width="320" /></a></div>
<div style="text-align: center;">
Front row standing at the end on the right.</div>
<br />
<span style="mso-tab-count: 1;"> </span>Not long
after I change duty stations to Camp Lejeune, North Carolina. There I am assigned
to 3<sup>rd</sup> Platoon, Fox Company, 2<sup>nd</sup> Battalion 9<sup>th</sup>
Marines. After a few months I am promoted
to sergeant then transferred to headquarters platoon Fox Co. because the
company has enough sergeants already in the line platoons to man squad leader
positions; plus, they are more experienced. This mattered greatly as we are
headed to Ramadi, Iraq very soon. This last minute intra company move put me in
the armory and Company office where I found plenty of time to train. When I discovered weights. It
is September 2008.<br />
<br />
<span style="mso-tab-count: 1;"> </span>The
deployment ends with good progress on a few chosen lifts. While I read a lot of
muscle rags on paper and online my actual training is random, effective mostly
because I am a beginner trying hard. I remember clearly the 115-pound weighted
chin up and the 405 deadlift, pulled without a belt. I weigh a mere 142 pounds.
Funny because in the months before the deployment I drank and ate enough booze and
garbage that my weight ballooned up to 160 pounds. I looked like trash, knew
it, and felt the same way.<br />
<br />
<div style="text-indent: .5in;">
We return in May of 2009 and most
everyone thought I would quit lifting. I did not and have not. Those first
seven months of hard lifting was a cut, shedding the hard drinking from months –
years before. I hardly drink anymore.</div>
<br />
<span style="mso-tab-count: 1;"> </span>Towards
the end of the Ramadi deployment some of the gym rats are "influencers". Their
kindhearted jabs even if viciously worded is genuine encouragement. Pushing each
other towards extremes as Marines are known for. Such friendships and mentors are
rare and should always be remembered and called upon for inspiration when
needed. There is a good size group of dedicated lifters in Fox Company. Solidified
when Fox is selected to go on ship. A short three-month stint for a Special
Purpose Marine Air Ground Task Force in the Gulf of Mexico. Extra muscle for
DEA and Coasties.<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQraKJ_rfd_UYG90S0XIi7kEtGC8y4FmurTrNSWJqAjDkOM1S4CfsCv09qCu10_DBZ0wRb-vERWN_TwIBrtUXXtCxvRAvFhKMs94Uqif4J-frX3-5fYiidRi8yt-TQBZVWK9e-ODH2PLA/s1600/cg1.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1056" data-original-width="1484" height="227" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQraKJ_rfd_UYG90S0XIi7kEtGC8y4FmurTrNSWJqAjDkOM1S4CfsCv09qCu10_DBZ0wRb-vERWN_TwIBrtUXXtCxvRAvFhKMs94Uqif4J-frX3-5fYiidRi8yt-TQBZVWK9e-ODH2PLA/s320/cg1.JPG" width="320" /></a></div>
<div style="text-align: center;">
Happens every time you forget them, classic blunder.</div>
<br />
<div style="text-indent: .5in;">
The break between pumps is not long
and starts with a decision to “bulk up". At nearly 140 pounds I am too small. Still
able to run decently, grinding teeth through a messed-up knee. But honestly… my
lifts are weak and I am pretty much weak in general. I had to get stronger.
To do this I had to get bigger. I knew it because everyone around me told me
so. Stubbornly I resist, but quickly cave to their positive influence. </div>
<br />
<span style="mso-tab-count: 1;"> </span>“You
bulking up?” Asks 1<sup>st</sup>. Lieutenant D. My old 3<sup>rd</sup> platoon
butter bar, now the company executive officer during our time on ship. He is an
absolute unit of a man. Tall, broad shouldered, with biceps looking about as
big as my tiny head. For him sleeves up is not comfortable but that is the
look everyone is after. <br />
<br />
<span style="mso-tab-count: 1;"> </span><i>Yes
sir! </i>I respond, mouth full.<br />
<br />
<div style="text-indent: .5in;">
He questions me many times this morning at the armory. Every time he passes the window I take a
bite. My salad bowl is full of instant mashed potatoes with ground beef and
bacon mac ‘n cheese. The spoon is too big. The corners of my lips almost tear when like a basking shark I inhale the casserole.</div>
<br />
<div style="text-indent: .5in;">
This is my usual lunch, or a
similar dish thrown together from the inner most shelves of the grocery
store. Those isles every health advocate tells us to avoid. That is where the
calories are at: boxes of instant carbs and canned fats. A quick lap in the
back is where ground meats in tubes of plastic pinched shut with
metal clamps are found. This is the cheap stuff. The good stuff. The best stuff. That is,
for bulking. Someone from Boulder, Colorado, drunk on two liters of bathtub
kombucha, high on hydro weed, stuffed with two health bars and vegan Chipotle
disagrees. Who cares? Nobody is rich enough to bulk shop at Whole Foods.
Can it even be done? (No that is why they are all skinny.)</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcxnvA3v9N-4FNEWLG_3n7k-dr94ZizJmUb8kYpP9WN7AwKossI0WS-w3fHGJjt-tBgmJe4t5Mqjflnp65I1MZNBrl-zuuTW9ljCW5rUAUcxTFU7FnkE6RE0bDHYO3Pu3oCuiA_M9GRyA/s1600/cheese+1.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1078" data-original-width="560" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcxnvA3v9N-4FNEWLG_3n7k-dr94ZizJmUb8kYpP9WN7AwKossI0WS-w3fHGJjt-tBgmJe4t5Mqjflnp65I1MZNBrl-zuuTW9ljCW5rUAUcxTFU7FnkE6RE0bDHYO3Pu3oCuiA_M9GRyA/s320/cheese+1.JPG" width="166" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
Still in a box and the cheese is old, how is this better again?</div>
<br />
<div style="text-indent: .5in;">
I try to finish a bowl of this
insta-slop every day before I get home. There I try to eat but often fail to
put down anything substantial. A ton of potatoes, breads, and pasta will do
that. I struggle to eat more. Breaking past 155 pounds requires going on ship.
Doing next to no ‘cardio’ (running). But lifting and training martial arts <u>every day</u>.
Most important of all: lining up continuously for chow and asking my friends to get
extra chow on their plates so I could eat that too. Those friends that are not bulking
as hard that is. All meals end with multiple dishes: bowls for cottage cheese
or yogurt, extra meat and hard-boiled eggs from the salad bar and whatever
number of plates gathered around me from numerous trips through the mess and
those plates I took from good friends. Food on ship can be bad but it can also
be good. Most days it is okay enough to eat fast, for utility: purpose over nourishment
over enjoyment. </div>
<br />
<div style="text-indent: .5in;">
Here the timeline will pause a
moment so we can reflect on the way we eat today, culturally that is. We
consume for happiness. Allowing our experience with it to be limited by this
desire. We want to <u>like</u> what we are eating. We want it to taste and look
good. Both are important to the modern civilized man who eats with distinction
<u>to feel good</u>. Choosing flavor parings and savoring them. Enjoying small
meals of elegance and nuanced taste. Perhaps a hearty steak is enjoyed, but
never so frequently as a Caesar salad, <i>light on the dressing, please.</i></div>
<br />
<div style="text-indent: .5in;">
This knowledge of eating must be
forgotten, or at least staunchly ignored, when completing a successful bulk. I
had the massive luck of learning how to eat fast at boot camp. There is little
time to eat so shoveling a tray full of unrecognizable mashes and boneless
formed meat patties gets easier after a few months at the recruit depot. This
skill I polish while on ship. Eating quickly, knowing that volume gets harder
as time drags on. This did not mean I quit eating when it got hard. Circling
back in line was enough time, most days, to give a break for round two, or
three, four, five; plate number <i>this Marine can’t count that high</i>. But I
sure can stack ‘em.</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmVgx_2_CN5mtekT7vdqI7b_pF76QLbIDHkQkcAfCGiKjr2UInvAxJs4rKFChECsATWJ2IWoQ5V2c1uUwTjCMHAUh7hEFdnaNFCenL0PVC3ujPmILwFRI88JEeRyu8vnlkLemj9iHdh50/s1600/plates1.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="983" data-original-width="452" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmVgx_2_CN5mtekT7vdqI7b_pF76QLbIDHkQkcAfCGiKjr2UInvAxJs4rKFChECsATWJ2IWoQ5V2c1uUwTjCMHAUh7hEFdnaNFCenL0PVC3ujPmILwFRI88JEeRyu8vnlkLemj9iHdh50/s320/plates1.JPG" width="147" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
Trouble tracking macros?</div>
<div class="separator" style="clear: both; text-align: center;">
Count this, not that.</div>
<br />
<div style="text-indent: .5in;">
I stack plates daily to gain
weight. Counting plates matters more than counting calories at this point.
Calories are deceiving. They say I ate thousands of something. It seems like a
lot: but it is not. Full plates ate clean and stacked higher than the cup is a
lot.<span style="mso-spacerun: yes;"> </span></div>
<br />
<div style="text-indent: .5in;">
When not in the mess or lined up
for it I am snacking near my bunk. Tasty treats, like cookies and pop-tarts but
also a bag of whey protein and a tub of weight gainer bought at the Gitmo
exchange. The tub I brought on ship ran out a week prior. I also bought two
tubs of oats at the exchange, bringing those on ship to munch on with protein
shakes like cereal between meals. Living in this environment is hazardous to one’s
health; breathing the noxious gases in cramped quarters I mean. Many guys are
eating a lot. ‘Bulking up’ becomes a meme thanks to a certain legendary article. It inspires the motivating call to gain. To eat everything in
sight: “You bulking up?” <i>You goddamned right I am, sir. </i><br />
<i><br /></i>
<u>Links of story provided by <a href="https://www.instagram.com/underthebar/">Dave Tate</a> of<a href="https://www.elitefts.com/"> EliteFts</a>. </u></div>
1. <a href="https://www.youtube.com/watch?v=nTOpB4t5Hqs">13,909 Cheat Meal.</a><br />
2. <a href="https://www.youtube.com/watch?v=vCy3V5SuQio">Table Talk Podcast #13 - JM Blakely.</a><br />
3. <a href="https://www.youtube.com/watch?v=vBE9s8ZpU88">The Secret Diet for Gaining Weight.</a><br />
<br />
<div style="text-indent: .5in;">
While on ship I re-enlist with a
lateral move to the Community Services field, MOS 4133. This is the group of
Marines who run Exchanges (PX; “business operations”) and fitness for the
Corps: from facilities to ordering equipment. MCCS guys and gals are closest to
the barbell so that is where I put myself. Sadly, I leave my infantry friends behind.
I remember them daily. Cherishing the motivation, the hard workouts and the
final swims we took in the warm waters of the gulf. Returning from ship I
achieve my goal bodyweight of 160 pounds; lean and still small. Too little
muscle mass for my liking at least.</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihak0DLrDAOIWqSdaRo7x0iPpOwkNFSjkiPz-_1u_BpEo28O7pAlZh5DVxZ2NAXlZe1VIepmZlgEFpXgsg6bDoFp7WSl2ZqkrfELYIJ1V6psHSqkZM4x-5qClJ5KMCzyFt1eK4Kd_8Tdw/s1600/cuba1.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1005" data-original-width="1386" height="232" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihak0DLrDAOIWqSdaRo7x0iPpOwkNFSjkiPz-_1u_BpEo28O7pAlZh5DVxZ2NAXlZe1VIepmZlgEFpXgsg6bDoFp7WSl2ZqkrfELYIJ1V6psHSqkZM4x-5qClJ5KMCzyFt1eK4Kd_8Tdw/s320/cuba1.JPG" width="320" /></a></div>
<div style="text-align: center;">
Left. About 160 pounds here. Months more bulking left to do.</div>
<div style="text-align: center;">
<br /></div>
<div style="text-indent: .5in;">
The bulk continues for months, now
at least six. The last three demanding hard eating every day, resulting in only five pounds gained. I was happy to have broken past a ceiling, or what felt
like some limitation of 150 to 155 pounds bodyweight. While on ship I learn how
hard I can go in the gym. This lesson carries me through the military job
change that requires a move across the country. From 2/9 Fox Co. to 29 Palms, CA;
a silly joke from the green weenie. Here I have no training partners, no one to
inspire hard eating and lifting. All required for good bulking. Persistence
carries me and slowly training partners are made. They start bulking up too. I
am a good influence. Week by week we get stronger.</div>
<br />
<div style="text-indent: .5in;">
This interim period of going from
infantry to <i>other-than</i> was a boon simply because the smaller unit of PX
is left to our own physical training, most times. There is no longer a 20-mile
hike to train up for and die through. Crushed under eighty pounds of gear,
plus water, ammo and weapon; nearly 100 pounds of orniments. It helps that I now work in the exchange. Here I
am around food all day and I do not ever have to wear a flak jacket. I never have an excuse for feeling hungry. When
bulking the rule is: <u>never be hungry</u><i>.</i> (When cutting: <u>always be
hungry</u>.)</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5W2cA2rDBhhnLHW69ZBuPLhGe7kOfNy-5m_V_13O92v-ymO-KXRTXb1hdr7eicYJ7Xg_sKrkxKgCYSHwOIUXMAYwLy48dAmzN25cFT-kVmyD7mV9IxWTO-192a-KOSaHTCG_TkUo825o/s1600/bb1.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1146" data-original-width="1600" height="229" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5W2cA2rDBhhnLHW69ZBuPLhGe7kOfNy-5m_V_13O92v-ymO-KXRTXb1hdr7eicYJ7Xg_sKrkxKgCYSHwOIUXMAYwLy48dAmzN25cFT-kVmyD7mV9IxWTO-192a-KOSaHTCG_TkUo825o/s320/bb1.JPG" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
Some people want to die. Totally avoidable. Just eat.</div>
<br />
<div style="text-indent: .5in;">
Eating changes as the long bulk
drags on, now for nine months. My sights are set high. <i>I’ve already gone
from 140 to 160, why not shoot for 180?</i> This destroys the motivation to
eat. In that destruction only will remains. That and a reliance on the near
spiritual quality working out provides. It is a ritual where my hands are full
of barbells and dumbbells, not forks or spoons. I learn to love one far more
than the other. The workouts rarely hard like before; a respite away from the
torment of so much goddamned food. Lifts and body weight creep up. I get bigger
and stronger. Reaching 165-pounds in half the time it took to go from 150 to
155 thanks to the new job. The infantry makes it hard to gain. It is hard
period. Not impossible, simply demanding the best to do any better; halfhearted
attempts at anything are ridiculed to death. And so fucking be it. </div>
<br />
<div style="text-indent: .5in;">
When selected to deploy again, my
first in the new “PX” specialty, I become resolute: <i>None of these people
know me, first impressions matter. I am <u>still</u> bulking the fuck up.</i>
Small fields, like the one I re-enlist into draw personnel from bases
across the Corps to form “detachments”. From Virginia to Japan then assembled
together under a parent command temporarily just for the deployment. Day one I see two familiar faces. Both guys from my first duty station. When I was
near 30 pounds lighter. Totally unexpected. One recognizes my efforts.</div>
<br />
<div style="text-indent: .5in;">
“Lefever, you have been bulking up.”
Says Brown.</div>
<br />
<div style="text-indent: .5in;">
“Ha ha. Yeah…” Now is not the time to
discuss the effort. It is only the first day of this pre-deployment segment.
The final ten weeks of a long bulk. I would be lying if I did not say his
immediate recognition feels good.</div>
<br />
<div style="text-indent: .5in;">
Sitting at 170 pounds newfound
motivation and new gym friends means my pace quickens. Everything quickens. We
all are headed to Afghanistan. There are roadside bombs everywhere and our job
is driving candy, tobacco, energy drinks and workout supplements across the
desert hellscape. <i>It could be worse</i>. My job could be getting shot at,
like my old infantry friends. Instead I will be selling them a taste of
normalcy in Marjah, Afghanistan. Just two months away. Before we leave for “the
‘Stan” that familiar face, old friend and PT-stud Sergeant
Brown, challenges my bulking prowess. His bulk starts hard out the gate. His
motivation is to beat me to his goal weight before I make mine. His
tactic: Just eat more than Cody. This short ‘work-up’ is when I discover how
easy it is to drink eggs. Some lack the heart. </div>
<br />
<div style="text-indent: .5in;">
Everyday I mix three or four raw with
whole milk and a scoop of protein powder in a full shaker cup. It tastes like
cake batter, sort of. (A better recipe and means is provided at the end of this
post.) I choke down the sweet slime first thing every morning, usually in hand
with a breakfast burrito. Another eggy shake is drank in the evening. All day I
eat. Some days training twice. Not everyone in this group is a ‘lifter’ and
only Brown is bulking up. He gains fast. I gain fat, mostly, as I breach 180. He
is taller but thinner, trying to go from 170 to 190. He makes 200. Chasing his
beginner gains made me go overboard with mine. Though with so much food and
competition between us I wonder what could have been achieved if Brown and I
locked ourselves in the gym. Doing nothing but eating, lifting, and cajoling
when not sleeping. Looking back, six to eight eggs a day was too much. More
likely it was the daily California burritos for lunch; stuffed with fries,
steak, cheese, and guac. Those last five pounds consistently putting me over
180 are 90% eggs and burritos; the latter plentiful aboard Camp Pendleton,
California. Thank you Chesty. </div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi67SI1oh6e_JCPGh_WQHJ-laWSEsem72NSxBGyb2kQIq2flbie8LjWvFxjOJGU01ytuCUvXK-tVgiB4r6v_gESb6jh-N_faEEQU0rO_CH_7nMARqaphZSQgXJ_zAdMsdZrqdP_7cWlpgo/s1600/fat1.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="957" data-original-width="860" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi67SI1oh6e_JCPGh_WQHJ-laWSEsem72NSxBGyb2kQIq2flbie8LjWvFxjOJGU01ytuCUvXK-tVgiB4r6v_gESb6jh-N_faEEQU0rO_CH_7nMARqaphZSQgXJ_zAdMsdZrqdP_7cWlpgo/s320/fat1.JPG" width="287" /></a></div>
<div style="text-align: center; text-indent: 0.5in;">
Plump. With just a hint of pecs; traps and delts finally coming in.</div>
<div style="text-align: center; text-indent: 0.5in;">
Abs barely there. Forearms still small. End of first bulk.</div>
<br />
<div style="text-indent: .5in;">
This period of ‘my first bulk’ was
about a year long. Stretched perhaps needlessly an extra month; but that was
when I made the greatest strength gains. Something about competition
between Brown and I being in the air that affected the muscles, surely... “Bulking
up” spanned from early summer 2009, after returning from Iraq, until late
summer 2010 before leaving to Afghanistan. There I would cut
gradually over the course of nine months. The long bulk meant I had muscle to
hold on to during the period. It was difficult to get back to 160 pounds, but
when I did the aesthetic difference was stark. Of the 180 pounds ‘walking
around weight’ at the end of the bulk it could be reasonably figured that six
to eight were “water weight”; this is less when cutting because such a diet
results in less bloat. The remaining 172 to 174 pounds was around 15% body fat, not nearly as lean as I had been before at a paperweight 140-nothing. Cutting
to 160 did result in <i>some</i> muscle loss but the results were worth it: I
achieved a look I envisioned years before. Much like others have said before
me: </div>
<br />
<div style="text-indent: .5in;">
<i>You must build first what is to
be carved away later. </i></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAK_TW-EfpyVoXNnwqJ3RQ1Ai7yZkT4rF5-9-uvs6oqwjZVimkSDeGJ79BCtyHbB3vJyHBcEuT73sGCs6X_XE2TROtw46K59qdPiDJaWWXxSByX3MLogZyaaD8kXyZBmhPA5og77tZ8-E/s1600/igpic.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1481" data-original-width="1180" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAK_TW-EfpyVoXNnwqJ3RQ1Ai7yZkT4rF5-9-uvs6oqwjZVimkSDeGJ79BCtyHbB3vJyHBcEuT73sGCs6X_XE2TROtw46K59qdPiDJaWWXxSByX3MLogZyaaD8kXyZBmhPA5og77tZ8-E/s320/igpic.JPG" width="254" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
Just a few weeks ago. Starting another bulk.</div>
<div style="text-align: center; text-indent: 0.5in;">
Weight: 20 pounds less than the pic above and 10 years later.</div>
<div style="text-align: center; text-indent: 0.5in;">
After numerous bulk and cut cycles. </div>
<div style="text-align: center; text-indent: 0.5in;">
<br /></div>
<div style="text-indent: .5in;">
Nowadays I do not bulk like this.
Not that I would consider this a totally ‘dirty bulk’ but it would be borderline
since I was eating some candy and drinking soda infrequently. Lots of sugar
makes for a dirty bulk, purely opinion there. The sheer volume of food I had to
eat everyday is something I relearn a little bit every time I enter a bulking
phase. Volume does not make a bulk dirty. Some people are more active than they know, so they must eat a lot more than they think. That is the ultimate lesson: under eating is normal, enough is hard,
eating more than enough is a challenge not meant for some.</div>
<br />
<div style="text-indent: .5in;">
Presently my bulks are much
shorter, typically three to six months in length. Trying to gain four to eight
pounds in the period. If I am feeling hungry a small snack, not a four-egg
shake is had. Whereas before when I realized calories were a bad thing to focus
on, they are more important now; predominately because I am older and not doing
nearly as much ‘cardio’ and other physical activity. Early during my first bulk
I was swimming often. This burns all the calories. Meat, principally beef is
the protein source of choice. Followed by whole milk and yogurt, both Greek and
non. I sill eat burritos, often, rarely filled with fries and guac. More often
rice and green chilis. Point being: it still takes volume, but composition
changes person to person; changing too as the person changes – needs change. Accept
and welcome change: it means you are growing.</div>
<br />
<div style="text-indent: .5in;">
A new lifter who is hungry for the
weight room should be loose on their bulking restrictions. Focusing heavily on
volume as that is a skill they are probably lacking and must learn. Calorie dense
foods, in large proportion, like baby sized smothered burritos are critical.
Such is on their menu more often than the experienced lifter trying to gain 10
pounds before summer, then trying to cut a few; hoping to be a bit heavier –
bigger – than last fall when the cycle resets. <span style="mso-spacerun: yes;"> </span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibl8wEthXkMP_kOvBqphPPfVrsEIor9RDmEOzmFgetysNtm1w5QFWm_3QRyPWtrcIjw1C-h1uP8NRbcwgtEFDr9Re07d7LMFbekBClCC015_CW5bKJx521_i-Gbh-Wmqxw2ei64vowMxc/s1600/lee-priest-off.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="307" data-original-width="250" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibl8wEthXkMP_kOvBqphPPfVrsEIor9RDmEOzmFgetysNtm1w5QFWm_3QRyPWtrcIjw1C-h1uP8NRbcwgtEFDr9Re07d7LMFbekBClCC015_CW5bKJx521_i-Gbh-Wmqxw2ei64vowMxc/s1600/lee-priest-off.jpg" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
If you can't handle me at my worst,</div>
<div class="separator" style="clear: both; text-align: center;">
you don't deserve me at my best.<span style="mso-spacerun: yes;"><br /></span></div>
<br />
<div style="text-indent: .5in;">
There is not a right or a wrong way
to bulk (or cut). It only depends on how fat you are comfortable getting,
honestly. The issue people have is their perception of what that extra bit of
fat is and how little muscle they have actually gained. Many turn back too soon regardless of how clean or dirty they eat. Keep in mind, this long bulk of mine
took me from 140 to 180 pounds bodyweight. Sub 10% body fat to somewhere
between 15 and 20 percent in just over a year. My lifts went up (height did not,
still 5’5”) notably bench and squat. Going from low 200’s to upper 200’s for
bench. Even when I started cutting I held on to my PR 285 bench, which felt
great as I shed fat going from 180 to 160 in Afghanistan.<span style="mso-spacerun: yes;"> </span>Squat gained nearly 100 pounds during the
bulk, going up to almost 400 without “powerlifting specific” training or equipment. Squat did not lose much during the cut either. A three-hundred-pound squat when I was 140
seemed like a lot. After bulking that was nearly my bench. Deadlift increased
by 50 pounds <i>during the cutting phase</i>. To me this was crazy. Pulling 455
in boots and utes at <a href="https://swoleateveryheight.blogspot.com/2018/05/the-greatest-gym-youll-never-lift-at.html">Kajaki is vivid to this day</a>. </div>
<br />
<div style="text-indent: .5in;">
These were results I did not
anticipate. Strength <b>skyrocketed</b>. I knew I would get stronger bulking up
but was not expecting <i>hundreds of pounds stronger</i> <i><u>in a single year</u></i>.
It is the first reason to resume another bulking phase, which now last until
strength plateaus; then I cut, briefly and with more precision. Bulking forgives reckless behavior, like eating too many cookies and drinking too many brewskis. Bulking is hard but it is also fun. Too many fear it
like I did but they should remember the end result and not wallow in their
temporary fatness. Dad knows it is just a phase. Going full Lee Priest is not necessary. Defeatist
“hard gainers” talk more than they eat, everybody knows it. Short and tall both
grow, but each must eat. So have a friend to bulk with. Race them. Momma bird
them if they quit; be a good friend. Much like how block periodization is
accepted, so should dedicated bulking and cutting cycles. Find the nuance of
execution that suits you, whether that is counting macros, calories, or plates. </div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuVlJuyECm-XW-kdXX7dE9_bjdpvarJ-ov0MlW0RAkqnRccDRHSqVixVNxzATDNH7hwF3-Hpsk2RP2L-N13RufW6ObJgVqNJjnSBmIKSti_ic_8vZX7JtkivbrmC40HW_z__xGIsvKcSc/s1600/Lee-Priest-11.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="228" data-original-width="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuVlJuyECm-XW-kdXX7dE9_bjdpvarJ-ov0MlW0RAkqnRccDRHSqVixVNxzATDNH7hwF3-Hpsk2RP2L-N13RufW6ObJgVqNJjnSBmIKSti_ic_8vZX7JtkivbrmC40HW_z__xGIsvKcSc/s1600/Lee-Priest-11.JPG" /></a></div>
<div style="text-align: center;">
TBH both look great in their own ways. </div>
<div style="text-align: center;">
GOAT bodybuilder? No. GOAT bulker - yes.</div>
<div style="text-align: center;">
<br /></div>
<br />
<div style="text-indent: .5in;">
So, <i>are <b>you</b> bulkin’ up?</i></div>
<br />
<div style="border-bottom: solid windowtext 1.5pt; border: none; mso-element: para-border-div; padding: 0in 0in 1.0pt 0in;">
<div style="border: none; mso-border-bottom-alt: solid windowtext 1.5pt; mso-padding-alt: 0in 0in 1.0pt 0in; padding: 0in;">
<br /></div>
<div style="border: none; mso-border-bottom-alt: solid windowtext 1.5pt; mso-padding-alt: 0in 0in 1.0pt 0in; padding: 0in;">
<br /></div>
</div>
<br />
Scrambled egg recipe for frozen blended shake add in: <br />
<br />
1. Wisk three to four large eggs in a metal bowl; add a half
cup to a cup of heavy cream or half and half. (Quantity of eggs and cream
dependent on bulking needs and taste.)<br />
<br />
2. Flavor with ½ teaspoon vanilla extract. Real, not
imitation. You deserve it. (Also try almond extract.)<br />
<br />
3.<span style="mso-spacerun: yes;"> </span>Wisk in salt and
other dry flavorings, like cinnamon, to taste; experiment here.<br />
<br />
4. Scramble in a hot pan with butter. Turn frequently to
avoid burning the eggs.<br />
<br />
5. When the eggs are fluffy and dry remove them from the pan
and after cooling to room temperature place them in a bag for freezing.<br />
<br />
6. Add these frozen eggs into any shake recipe, making a
custard like high protein and calorie dense snack in your blender at home. I
recommend a Vitamix because the consistency is always primo. Absolutely no
problem with ice, frozen eggs, fruits, or nuts. <br />
<b></b><i></i><u></u><sub></sub><sup></sup><strike></strike>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-3521252849981481371.post-2324555146990532662019-06-22T18:50:00.001-07:002019-06-24T07:38:39.663-07:00100 Days The last one hundred days have gone
by fast. Life moves quickly. At times so fast we can hardly keep up. In these
periodic maelstroms our will can be washed away; quitting is easy in the
chaos. The storm exists when we are surrounded by things: big and small, real
or imagined, tangible, abstract and ethereal. Something petty or vain and
seemingly insignificant as a single workout can then be easily scratched from
the record; scribed earlier but written off later so weakly that the pen is
fumbled. In that moment knowing the difference between will and strength is
learned. Without the first the second shudders. <br />
<br />
<div style="text-indent: .5in;">
Outsiders, especially the ones who
know me best, might perceive these last hundred days of training without a rest
day as a small feat compared to what I have already experienced and
accomplished. It is the opposite. The thing is, the hardest part is upfront. I
had to know not working out was from week one and then on totally off the
table. My day would fit it. I would lift whether it be 0400 or 2300; both
happening just once or twice out of necessity. All sessions completed before
the clock strikes midnight. None of them did I succumb to crawling my way through
– if I could not do well in one aspect, I changed another to command greater
effort.</div>
<div style="text-indent: .5in;">
<br /></div>
<div style="text-indent: .5in;">
For example, limiting weights due to fatigue but then too limiting rest
or seeking improved technique. Strength could not be accurately trained, making
then an adjustment towards endurance in this example session. Another example
might be phases of high specificity and weight over so many sets. One example
from this period of my training would be 21 days of squatting, pressing, and
deadlifting every session. These sessions added weight each week to the rep
maxes, therefore prioritizing intensity over volume in a three week ‘block’. These
short high specificity blocks with an intensity progression bias give break
from so much volume if doing many sets; not “peaking” and certainly not a deload.
Just a brief redirection of effort, exactly what is needed to maintain <i>consistency</i>.</div>
<div style="text-indent: .5in;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfcKyRDtDDHfAo4PhyJ9UPeNWkFr3nJFb8rXD5K_995U2KmqyWdDiIELym0Kt77tqihBqWh4VAOZR7ftG3cjiIgilGLLD5n8YUAszFNWne75pAHlHeCFVrumVK930GwBo98adoZ8qxniE/s1600/405+deadlift.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="740" data-original-width="1066" height="222" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfcKyRDtDDHfAo4PhyJ9UPeNWkFr3nJFb8rXD5K_995U2KmqyWdDiIELym0Kt77tqihBqWh4VAOZR7ftG3cjiIgilGLLD5n8YUAszFNWne75pAHlHeCFVrumVK930GwBo98adoZ8qxniE/s320/405+deadlift.JPG" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
Easy. Again. <u>Finally</u>. <i>Thankfully</i>.</div>
<br />
<div style="text-indent: .5in;">
Small factors play a bigger role in
daily training. With rest days <i>intensity</i> is the typical focus of
progression, without them consistency. Such a change in vision determines actions
taken in the gym. Within a month momentum is generated. A force unlike anything
felt when it comes to training. Stopping then or after becomes a creeping fear,
both in self and the world outside; I am lucky to have a gym at home, easily accessible.
But others have trained every day too without such a luxury. It is easier as
the days continue but difficult at the onset because of commitment and then on intermittently
as learning how to progress improves. What actions to take inside and outside
of the weight room to ensure that the next session is not the one resulting in
a catastrophic failed lift or a body too worn out to produce quality effort or
a day too full to lift a barbell. Why sleep is important, nutrition, hydration,
logistics; even who in our lives are supportive or cynical – outsiders might perceive
mental illness rather than will. They are wrong but kind in their hearts. <i>To
see if I can. Because I must.</i> These are good enough reasons to continue
when faced with this obstacle, often being the strongest one drawing us away
from achieving what we set out for ourselves. Outside forces, especially friends
and family, are the hardest to plan for and say no to. This was not a gym
hermitage. I tried to limit the unnecessary while refraining from also cutting
out what matters most. If it meant driving all day just to get back home to train,
I did it. Thus, a handful of late-night or early morning workouts; most of my
workouts were mid-morning to early evening. </div>
<br />
<div style="text-indent: .5in;">
Using my <a href="https://www.reddit.com/r/gzcl/comments/aqkdgo/happy_gday_gainerz/">General Gainz</a> framework for
progression made these last one hundred days easier because it is simpler. Not
every rep max was a ‘hard’ effort, undulation here proved critical. I chose to
extend the number of sets I did after my Rep Maxes on almost all main movements.
Typically doing six sets after a T2 RM rather than the normal limit of four for
half-sets. Likewise adding three singles beyond any T1 RM. In these actions I
biased my training towards strength-endurance not maximal strength. Likewise
prioritizing adding reps to a weight versus adding weight to a RM. In other
words, choosing to (push) a 5RM to a 6 or 7RM because the weight felt light
enough to do so, rather than add weight and keep the target RM (find). If
finding a rep max at a heavier weight seemed a bad choice and pushing that
weight to a higher RM equally bad, then I would (hold) the weight over from the
workout prior for the same target RM and (extend) my sets after. Since the earlier
workout would have used the same weight and for the limit of follow-up sets already
my progression choice was made for me: reduce the rest between sets or improve the
quality of the lift at that weight. Again, endurance biased but here forcing
the prioritization of technical endurance; stamina with good form. I hope this paragraph
clarifies the nature of progression when employing General Gainz and how it is
simple in the best way.</div>
<div style="text-indent: .5in;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigoEujgcwjw4TAlbsh5R71FSTlN6WrbWEakdXr8bbX68gaALzp5Lc7Jk3dbWE0hKQbZgibDRFKajGfU_kqmX6V1RArleyOLUO2YanPicfkzbDLOMTjQ2uzU4KVObOUi6RmRplXwURIAQo/s1600/pl+MEME.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1298" data-original-width="1509" height="275" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigoEujgcwjw4TAlbsh5R71FSTlN6WrbWEakdXr8bbX68gaALzp5Lc7Jk3dbWE0hKQbZgibDRFKajGfU_kqmX6V1RArleyOLUO2YanPicfkzbDLOMTjQ2uzU4KVObOUi6RmRplXwURIAQo/s320/pl+MEME.JPG" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
"Suspect membership sign on just $25 for the week.</div>
<div class="separator" style="clear: both; text-align: center;">
Try it out. Please..."</div>
<br />
<div style="text-indent: .5in;">
These actions: Find, Hold, Push, Extend
(FHPE) give scope beyond intensity towards consistency. That ultimately being
how to get strong. No program, template, percentage recommendations or anything
of usual form is necessary for this purpose. Only days, which come by the grace
of our existence, and the will to lift a weight for many reps and sets until
that weight becomes easy. Then strength has been achieved. People have done
this without barbells, lifting only stones. We have many things in our favor when
it comes to getting stronger, the hard part is upfront: commitment. I was my
first naysayer. That thought evicted quickly, never to return. <i>Pushed</i>
from my mind because that was the action my body took in the gym. Anger at self-doubt
being the fuel to advance a weight up to a higher rep max, making it easier,
lighter in a sense; getting stronger mentally out of physicality. I grew to
appreciate how daily training affected the day, more positively as they passed.
Having a defined course of action to take for advancement in the gym makes us
more decisive. This quality shines outside the gym, let me tell you. Daily
training bolstered qualities I already had in a way I did not know they needed
to be. Those around me recognized this as much as my physique, which improved too.
Had it not then this post would not have been written. </div>
<br />
<div style="text-indent: .5in;">
Strength and aesthetic improvements
were parallel goals to the primary: training every day for one hundred days. I
knew that if I could manage honest effort everyday with General Gainz then the
two would follow; I did not know intangible qualities like character traits would
benefit. They did, but all I can expect is my word to be taken in those
regards. Training data proves strength gains. Photographs proves aesthetic
ones. While I did not take daily photographs, I did wait until a random day,
near the end of the 100-day experiment <a href="https://www.instagram.com/p/Bxxla6uAVYb/">to gauge physique improvements</a>. I
noticed a significant reduction in body fat, especially around that ‘hard to
lose’ area around my navel and love handles. My forearms and shoulders grew
approximately 1/8<sup>th</sup> an inch and ½ an inch respectively. My waist
lost almost a ½ inch during this period. Looking at me, I look <i>different</i>.
My wife says “denser”. I am happy about that. <span style="mso-spacerun: yes;"> </span>It is a look few achieve. Maybe daily training
unlocks it. I bet <a href="https://en.wikipedia.org/wiki/John_Henry_(folklore)">John Henry</a> was dense. All he ever did was be great at
swinging a hammer. Died by indomitable will because of it. </div>
<div style="text-indent: .5in;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhg7e_S058W02mn0RGD4SQyc0RZBBB9UkKK11N8FSfFeP7WmBtRY4eOJ1epLj26IEH9cWzqjIK34QZhnZj7erM4UpgqCRU_OmCr1e0Ox2q_oXTbx3AcY7797wqtutLRzDGGjHgnJztfSwI/s1600/john+henry.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="732" data-original-width="720" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhg7e_S058W02mn0RGD4SQyc0RZBBB9UkKK11N8FSfFeP7WmBtRY4eOJ1epLj26IEH9cWzqjIK34QZhnZj7erM4UpgqCRU_OmCr1e0Ox2q_oXTbx3AcY7797wqtutLRzDGGjHgnJztfSwI/s320/john+henry.jpg" width="314" /></a></div>
<div style="text-align: center;">
"May God grant that we always respect the great and the strong </div>
<div style="text-align: center;">
and be of service to others."</div>
<div>
<br /></div>
<div style="text-indent: .5in;">
My strength, while not yet folklore, improved
alongside my physique. Up to this point I was prioritizing my strict press. Thirty-one
days in I hit a PR of <a href="https://www.instagram.com/p/BwItaivA_2-/">200 pounds weighing just 158 pounds</a>. This lift did not
improve beyond that mostly because from that point I took a more balanced
approach, seeing that high specificity would quickly erode any attempt at
consistency. On day 99 I squatted 315 pounds, not a PR at a current body weight
of 161 pounds (+3 pounds and likely leaner) by any stretch but a huge gain
because a year ago this seemed impossible due to nerve and other damage to my hip.
I am happy to have done it without a belt, knee sleeves, and for six singles
with limited rest; both strength and confidence has been improved with this
lift. </div>
<div style="text-indent: .5in;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizNRSnAJ0HJbh-gVZKA0zrd5-LVfuhfeKKbgGiw2ZA64A15cbGqkRWNUdIZQJbN9B6KCOTzX6XU_ng-1biZFhHUcVfemfRJDqnnSGgEA_E5Zl9QEv0lK_PqOnKMHvj527Fh5O5-it8vKc/s1600/igpic.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1481" data-original-width="1180" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizNRSnAJ0HJbh-gVZKA0zrd5-LVfuhfeKKbgGiw2ZA64A15cbGqkRWNUdIZQJbN9B6KCOTzX6XU_ng-1biZFhHUcVfemfRJDqnnSGgEA_E5Zl9QEv0lK_PqOnKMHvj527Fh5O5-it8vKc/s320/igpic.JPG" width="254" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
Decent pasty ripplage there if I say so myself...</div>
<br />
<div style="text-indent: .5in;">
Now here is where things can be
known and unknown for lifters. I will explain my best, but a few may not
understand. My deadlift improved. Not that I tested it again, but 405 pounds
went up as a ‘PR’ much like the squat I described above. <a href="https://www.instagram.com/p/Bw53vDPASoI/">Halfway through the 100 days</a> I pulled it easily and confidently, a weight then untouched for
some time for similar reasons. I have not tried it again since, but I know I am
stronger. How? Because 135 pounds feels so much lighter in my hands every day. Every
time I handle just 135 pounds, I feel it becoming lighter – not 135 pounds
anymore; weights are not always the same, to counter what Henry Rollins <a href="https://www.oldtimestrongman.com/articles/the-iron-by-henry-rollins/">might say</a>.</div>
<br />
<div style="text-indent: .5in;">
Across these hundred days I learned
not only what actions to take to get stronger and stay consistent, but also
what heuristic measures are meaningful in self-assessment. Outsiders, non-lifters
especially, do not care about heuristic measures of strength. Either you are or
you are not. They know it when they see it. But lifters understand what I mean
here, about how strength <i>feels</i> different when it is stronger. Becoming
familiar with such a gauge of improvement helped immensely: while my data may
not have shown an improvement, I could feel it. The spreadsheet tried to defeat
me but could not for I now see through its superficial information; nearly lies
they omit so much when on their own. Eventually I will find another, heavier
weight. I will act on that when appropriate. But for now, I have no desire to
test my deadlift – or any other lift for that matter - simply for the fact that
I like the mystery of this feeling of getting stronger. <a href="http://mythicalstrength.blogspot.com/2018/08/unquantifiable-strength.html">Unknowing of potential yet fully confident in it</a>. Stronger not because a one rep max improvement. Stronger
because over the course of one hundred days average became easier until it was
almost imperceptible. This happened with all my main lifts. I know my strength
improved, even if untested. I became stronger than the desire to test. Crusty
lifters with years of chalk built up in the wrinkles of their well worn and
flimsy Inzer belts know what I am talking about. Training for one hundred days
in a row without a rest day was a good experience for this alone, to know what
it is like to be stronger without having to demonstrate it. </div>
<br />
<div style="text-indent: .5in;">
This post covers a lot of ground
while also not giving much concrete information. For that I apologize. Honestly,
I do not understand the impacts of this experiment fully, as it has been
somewhat profound for my own training. I do not mean to brag of what amounts to
a small achievement, or sound like a salesman, use whatever ‘program’ you like
I still recommend daily training. I simply hope to communicate the progress I
made so that you can too. Big and small, real or imagined, tangible, abstract
and ethereal. </div>
<br />
<div style="text-indent: .5in;">
Going on 102 days...</div>
<div style="text-indent: .5in;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9kyo_3-qDOudVAj8aIUb5RYDL4-7tM-89Z1rRueLP2KZvsL-DwQaIFp52N-IR6Ux89NJIw4qtsvZm31wzSMMQCf8c5tghgJ4MOyuWJsPQXmV-dEr_9qlgHndDuhrFgQcvWlDtao7XZPU/s1600/the+edge.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="600" data-original-width="400" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9kyo_3-qDOudVAj8aIUb5RYDL4-7tM-89Z1rRueLP2KZvsL-DwQaIFp52N-IR6Ux89NJIw4qtsvZm31wzSMMQCf8c5tghgJ4MOyuWJsPQXmV-dEr_9qlgHndDuhrFgQcvWlDtao7XZPU/s320/the+edge.jpg" width="213" /></a></div>
<div style="text-align: center;">
<a href="https://www.youtube.com/watch?v=K4J_QfiGRRc">"I'm gonna kill the bear," say it.</a></div>
<div style="text-align: center;">
Again, say it again.</div>
<div style="text-align: center;">
Say it until you kill the mother fucker.</div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-3521252849981481371.post-80057200716595211092018-05-20T20:42:00.003-07:002023-03-10T08:13:23.354-08:00The Greatest Gym You’ll Never Lift At<span style="font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%; margin: 0px;"> <span style="font-family: "times" , "times new roman" , serif;">This was a few years after I got really into lifting,
around late 2010 to early 2011. At this point I was one enlistment in the US
Marines and had reenlisted with a lateral move into a new job field. By request,
for what you’ll soon understand as obvious reasons. I no longer wanted to hold
the primary Military Occupational Specialty 0311 Infantry Rifleman. It was a
great time being a grunt, don’t get me wrong, but they ran all too often for my
tastes. I’d rather lift. </span></span><br />
<span style="font-family: Times;"></span><br />
<div style="margin: 0px 0px 10.66px; text-indent: 0.5in;">
<span style="font-size: 12pt; line-height: 107%; margin: 0px;"><span style="font-family: "times" , "times new roman" , serif;">The new job of mine was surreal.
When I read up on it I was amazed that it was in fact, a real thing. <i style="mso-bidi-font-style: normal;">Is the Green Weenie up to something again?</i>
Truth be told it wasn’t my first choice. Initially I had gone through the
process of trying to become an 0241, or topographic intelligence, but that
wasn’t approved. Perhaps because of lacking intelligence? Probably. Anyhow, I
was undeterred. I loved the grunts around me but was loving gains more. Researching
for possible jobs I found the MOS 4133, Marine Corps Community Services, then
at the time experiencing a shortage and thus suffering a very high individual deployment
rate. I did an interview with a Master Sergeant in the field, who being a prior
Drill Instructor was… <i style="mso-bidi-font-style: normal;">lively</i>, but it
went well. Before going on ship my lateral move request was submitted. While at
sea it was approved. </span></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTPp7NHlBrkUA1SWtbimhffAl2Vy8jgHKDZA7a5IgvGkZWvsIV8tVSyViBdzjP7KY5X2cAYGr9vX8OC9CgACWS-gEiN4mlbl_K8LQ-tEx_Ltq-rXWKr4tR2YBUjv7d6VQaHOWdiDWv87w/s1600/DSCF1042.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTPp7NHlBrkUA1SWtbimhffAl2Vy8jgHKDZA7a5IgvGkZWvsIV8tVSyViBdzjP7KY5X2cAYGr9vX8OC9CgACWS-gEiN4mlbl_K8LQ-tEx_Ltq-rXWKr4tR2YBUjv7d6VQaHOWdiDWv87w/s320/DSCF1042.JPG" width="320" /></a></div>
<div style="text-align: center;">
Aboard USS Wasp, SPMAGTF 2009.</div>
<div style="text-align: center;">
Behind me the Marines of Fox Company, 2nd Battalion 9th Marines.<span style="font-size: 12pt; line-height: 107%; margin: 0px;"><span style="font-family: "times";"></span></span></div>
<span style="font-size: 12pt; line-height: 107%; margin: 0px;"><span style="font-family: "times";"></span></span>
<br />
<div style="margin: 0px 0px 10.66px;">
<span style="font-size: 12pt; line-height: 107%; margin: 0px;"><span style="font-family: "times" , "times new roman" , serif;">It was perfect. A gift from Chesty. <i style="mso-bidi-font-style: normal;">Thank you. Wherever you are.</i></span></span></div>
<div style="margin: 0px 0px 10.66px;">
<span style="font-size: 12pt; line-height: 107%; margin: 0px;"></span><span style="font-size: 12pt; line-height: 107%; margin: 0px;"><span style="font-family: "times" , "times new roman" , serif;">MCCS Marines are literally in charge of gains. Not kidding.
Here’s what I was looking at:</span></span></div>
<div style="margin: 0px 0px 0px 48px; text-indent: -0.25in;">
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: 12pt; line-height: 107%; margin: 0px;"><span style="margin: 0px;">-<span style="font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal; margin: 0px;">
</span></span></span><span style="font-size: 12pt; line-height: 107%; margin: 0px;">Many deployments. OK sweet, that’s what
I’m in for anyways.</span></span></div>
<div style="margin: 0px 0px 0px 48px; text-indent: -0.25in;">
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: 12pt; line-height: 107%; margin: 0px;"><span style="margin: 0px;">-<span style="font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal; margin: 0px;">
</span></span></span><span style="font-size: 12pt; line-height: 107%; margin: 0px;">Run the Post Exchange, state side and in
country. Even better, now I control the supplement supply chain (and all
important tasty treats) wherever the Corps sends me. Pre-workout and protein <i style="mso-bidi-font-style: normal;">always.</i> Chips, candy, cookies, precious <i style="mso-bidi-font-style: normal;">sips</i> – you name it, I slang it.</span></span></div>
<div style="margin: 0px 0px 0px 48px; text-indent: -0.25in;">
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: 12pt; line-height: 107%; margin: 0px;"><span style="margin: 0px;">-<span style="font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal; margin: 0px;">
</span></span></span><span style="font-size: 12pt; line-height: 107%; margin: 0px;">Order and disperse gym gear in country.
You gotta be kidding me… </span></span></div>
<div style="margin: 0px 0px 10.66px 48px; text-indent: -0.25in;">
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: 12pt; line-height: 107%; margin: 0px;"><span style="margin: 0px;">-<span style="font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal; margin: 0px;">
</span></span></span><span style="font-size: 12pt; line-height: 107%; margin: 0px;">Other things related to morale, aka, “having
a good time”.</span></span></div>
<div style="margin: 0px 0px 10.66px; text-indent: 0.25in;">
<span style="font-size: 12pt; line-height: 107%; margin: 0px;"><span style="font-family: "times" , "times new roman" , serif;">My entire career was
shifting towards my love for lifting. The process of going from grunt to PX
Marine wasn’t much, six months on the job training, at the end of which I was
augmented for my first deployment to Afghanistan; my first as a newly appointed
PX Marine. That lively Master Sergeant told me it was a hard but rewarding
hustle in the sandbox. I was genuinely excited to be going for this was a new
adventure. </span></span></div>
<div style="margin: 0px 0px 10.66px; text-indent: 0.25in;">
<span style="font-size: 12pt; line-height: 107%; margin: 0px;"><span style="font-family: "times" , "times new roman" , serif;">Once in country we did
the usual environmental awareness and operational security training. Some range
time to dial in our weapons and walk example improvised explosive device lanes,
so as to familiarize ourselves with what invisible wires in the sand look like.
Following that I spent some time on a small Forward Operating Base (FOB),
Delaram II (said D2), where I helped manage a ‘tactical field exchange’.
Meaning a 7-11 inside a tent. It was a good gig to have. A consistent schedule
where I could train every morning, get consistent meals, supps, and sleep –
everything a gainer like me needed. The gym at DII was nice, but it is not the
gym this story is inspired by.</span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3z1WY9oWluRfJ40FcJrhRT6h4Ds6rw2QSPF6mY6NQHI4w7-pG8-_BQgC0l1FSWn008WIYPl_zTzFrrzj22BBQCZAdAh-a3bcstlIGKvg3WKYHXogO-ijUenOmUXUrtOsw0taaaQoKxMc/s1600/DSCF3095.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3z1WY9oWluRfJ40FcJrhRT6h4Ds6rw2QSPF6mY6NQHI4w7-pG8-_BQgC0l1FSWn008WIYPl_zTzFrrzj22BBQCZAdAh-a3bcstlIGKvg3WKYHXogO-ijUenOmUXUrtOsw0taaaQoKxMc/s320/DSCF3095.JPG" width="320" /></a></div>
<div style="text-align: center;">
DII Supplement Wall.<span style="font-size: 12pt; line-height: 107%; margin: 0px;"><span style="font-family: "times";"><br /></span></span></div>
<br />
<div style="margin: 0px 0px 10.66px; text-indent: 0.25in;">
<span style="font-size: 12pt; line-height: 107%; margin: 0px;"><span style="font-family: "times" , "times new roman" , serif;">After a few months at DII
I was rotated to work at Camp Leatherneck, the main USMC hub. There I would run
Warrior Express Service Teams (WES-Teams as they were called) to combat
outposts and forward operating bases in the northern part of Helmand Province.
From Marjah north to Sangin and up to Kajaki Dam. Where this gym, a fucking
great gym, once lived. WES-Team missions were the best. Myself and another
sergeant would stock up as much as possible on candy, drinks, chips, tobacco,
and of course workout supplements. Marines, of all branches having the greatest
ratio of gym rats. Explains me quite well, honestly. Once fully stocked we
would head out for weeks, typically on a convoy, sell out, then return home. Press
repeat for six months. </span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinK62ptPuCu-uVqgeC7Pbyf5ZQetO3m0aORLRvwuLLqyCYO3pGNd2gAOrQyj42k6pU2iolY6aXgnzRIq2dNa_61DaHYXBfwM17o1cJ6yZFMziiCpQ1Q32up12oV0a8NhKkkq_YnmNueg4/s1600/DSCF3363.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinK62ptPuCu-uVqgeC7Pbyf5ZQetO3m0aORLRvwuLLqyCYO3pGNd2gAOrQyj42k6pU2iolY6aXgnzRIq2dNa_61DaHYXBfwM17o1cJ6yZFMziiCpQ1Q32up12oV0a8NhKkkq_YnmNueg4/s320/DSCF3363.JPG" width="320" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmb10wjHvFJPJiNPCdlBtMpgnAMDo56hJNEvVBPfDeYIUX4ULk2XfEM4ltgy6lBusgteniK95xuFIWW1GBhp10pr-5WSt5IXzCx-YWfKH18AhtOiQQtFH0cJvMHDkWN1c89UZhtVsc5dY/s1600/DSCF3366.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmb10wjHvFJPJiNPCdlBtMpgnAMDo56hJNEvVBPfDeYIUX4ULk2XfEM4ltgy6lBusgteniK95xuFIWW1GBhp10pr-5WSt5IXzCx-YWfKH18AhtOiQQtFH0cJvMHDkWN1c89UZhtVsc5dY/s320/DSCF3366.JPG" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: "times";">Gains and deliciousness in a 20 foot shipping container.</span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: "times";">The selections on a convoy WES-Team.</span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: "times";">Similar to that taken to Kajaki.</span><span style="font-family: "times";"><br /></span></div>
<span style="font-family: "times";"></span><span style="font-family: "times";"></span><span style="font-family: "times";"></span><span style="font-family: "times";"></span><br />
<div style="margin: 0px 0px 10.66px; text-indent: 0.25in;">
<span style="font-size: 12pt; line-height: 107%; margin: 0px;"><span style="font-family: "times" , "times new roman" , serif;">We sergeants ran our own
show outside the wire and it was fun. The Kajaki Dam mission was slightly different
though. The terrain was rugged and hostile. To bring those Leathernecks their well-deserved
taste of home we had to fly in. No problem. Rather than shipping containers and
convoy for two or three weeks we would pack large boxes, 4-foot square each and
full of product. Then fill two helicopters with those big boxes and be off to
Kajaki. There we were left and stayed until the Marines had no more money to
spend or we ran out of sellable product. This was the workflow of the WES-Team
sergeants on Camp Leatherneck at the time. Either convoys or Kajaki Dam. Kajaki
was our “vacation” mission. </span></span></div>
<div style="margin: 0px 0px 10.66px; text-indent: 0.25in;">
<span style="font-size: 12pt; line-height: 107%; margin: 0px;"><span style="font-family: "times" , "times new roman" , serif;">It wasn’t that the dam
was easy going, no, far from it. FOB Zeebrugge was hopping full of artillery
Marines who were happy to be blowing up baddies across the water. Have no
doubt, my life at Kajaki Dam, the location of FOB Zeebrugge, was easy – I just
sold snacks and lifted. The arty Marines around me were dirty, foul mouthed,
smelled like Hell itself and from heaven they rained hell at will. There is a
vibration in strong people and it is stronger in each when in groups; growing stronger
as the group becomes larger. This was a large group of strong men from whose
great gym rang the familiar chime of weight plates. The ground shook from deadlifts
and the boom of howitzers alike. The cannons themselves singing to me that
sweet familiar sound. The vibration started in the marrow of the artilleryman and
extended to all around. From the dirt to the dumbbells. This open-air gym had a
life, it was that resonant vibration, and I could feel it when I lifted there. </span></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5GIsTFdz1eeHVwGyD5iNpeZy0k0eAoYv4Yst4dNMHtS32WNGYS7y3HckjIf0IFyV9lGHB8EAWB4uHvn1aw2YsJYnKkrh3Vg330gi0LXBKgJRGi4PiY-PO1w6h7YevnGYCraIa7pCV8x0/s1600/DSCF3387.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5GIsTFdz1eeHVwGyD5iNpeZy0k0eAoYv4Yst4dNMHtS32WNGYS7y3HckjIf0IFyV9lGHB8EAWB4uHvn1aw2YsJYnKkrh3Vg330gi0LXBKgJRGi4PiY-PO1w6h7YevnGYCraIa7pCV8x0/s320/DSCF3387.JPG" width="320" /></a></div>
<div style="text-align: center;">
Tasty treats atop FOB Zebrugge.</div>
<div style="text-align: center;">
Hauled to service the Marines on duty at OP Shrine.</div>
<br />
<div style="margin: 0px 0px 10.66px; text-indent: 0.25in;">
<span style="font-size: 12pt; line-height: 107%; margin: 0px;"><span style="font-family: "times" , "times new roman" , serif;">The M795 155mm projectile
weighs 47 KG (103 lb.) and is the standard high explosive round for Marine howitzers.
The range for E1 variants is 37 kilometers. It is 30% more lethal than its predecessor
the M107; then a featherweight 43.2 KG (95 lb.) Newer, highly capable artillery
rounds named <i style="mso-bidi-font-style: normal;">Excalibur</i> weigh about
the same as the M795, still over 100 pounds per round. It pushes the range to approximately
57 km (35 miles), is GPS guided, and packed full of octogen high explosive. In
2012 a US Marine Corps howitzer team at FOB Zeebrugge killed a group of
insurgents 36 kilometers (22 miles) away using a single Excalibur round. This
set a combat distance record. The lethality and precision of the artillery Marine
increases with technology, but with it comes weight. Which is why so many of
these guys were jacked, strong, or just damn sinewy and capable out of spite of
their build or revenge against it. I’ll never know where such strength wells up
from in men like that. </span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0QeUarFN_L6hjJX9WlNX-fy7LuKNwdvK_R3aI_2uTQMZ6-Ez9afJFaBRqfmmdE_vM6hEq5TKHUqeNoIHEX39Hc0cVSuDuQfaKcEudH45eeIJnVgBWze8kLkVhyphenhyphenJ1M7TeIe6gFZPKBt38/s1600/Marines.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="389" data-original-width="594" height="209" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0QeUarFN_L6hjJX9WlNX-fy7LuKNwdvK_R3aI_2uTQMZ6-Ez9afJFaBRqfmmdE_vM6hEq5TKHUqeNoIHEX39Hc0cVSuDuQfaKcEudH45eeIJnVgBWze8kLkVhyphenhyphenJ1M7TeIe6gFZPKBt38/s320/Marines.jpg" width="320" /></a></div>
<span style="font-size: 12pt; line-height: 107%; margin: 0px;"><span style="font-family: "times";"></span></span><br />
<div style="text-align: center;">
<span style="font-size: 12pt; line-height: 107%; margin: 0px;"><span style="font-family: "times";">Marines from India Battery, 3rd Battalion, 12 Marine Regiment</span></span></div>
<span style="font-size: 12pt; line-height: 107%; margin: 0px;"><span style="font-family: "times";">
<div style="text-align: center;">
newly aboard FOB Zeebrugge, October, 2010.</div>
<div style="text-align: center;">
<span style="font-size: xx-small;">Source: Scott Olsen/Getty Images Europe</span></div>
</span></span>
<br />
<div style="margin: 0px 0px 10.66px; text-indent: 0.25in;">
<span style="font-size: 12pt; line-height: 107%; margin: 0px;"><span style="font-family: "times" , "times new roman" , serif;">On FOB Zeebrugge lived
this great gym of the Marine artilleryman. Whose job it is to load 100-pound
rounds into 9,000-pound cannons at a maximum rate of five (hundred pounds)
rounds per minute. To some, fitness is a hobby, others may call it a way of
life, in these ranks fitness <i style="mso-bidi-font-style: normal;">is life</i>.
Let me rephrase for clarity. A weekend warrior who loves biking may enjoy
greatly their hobby, but it will not deter their profession or impact their
family in a negative way; it is a hobby. Even if taken seriously, not so
seriously as a promotion at work. Those who call it a way of life see things
differently. A clear example would be someone who abandons everything to go
train under a coach, we’ll say none other than Louie Simmons, whose gym and
presence alone beckon those who wish to live a life of lifting. People have,
and will continue to, change their lives so they can study and lift under
Louie’s tutelage. That is their <i style="mso-bidi-font-style: normal;">way of
life</i>, a means about it, put another way. Their method to bring satisfaction
to this thing we all have.</span></span></div>
<div style="margin: 0px 0px 10.66px; text-indent: 0.25in;">
<span style="font-size: 12pt; line-height: 107%; margin: 0px;"><span style="font-family: "times" , "times new roman" , serif;">But without strength,
without fitness, the artilleryman has no life. They become useless to their
crew mates and are less a threat to the enemy. In each case the weakling dies
easily. Emotionally at the hands of tormenting brothers and leaders or
physically by the stronger will of the enemy. This truth etched on the faces of
Marines as they pushed one another toward greater ability at the Kajaki gym. If
not to save their own lives, to be better at taking the enemy’s. 500-pounds per
minute. The maximum rate of fire. A good artillery Marine would never let
themselves or their mates be the limiter of that fire rate. And so, they
trained, and trained hard, in one of the most austere and spartan gyms I’ve
ever seen or lifted.</span></span></div>
<div style="margin: 0px 0px 10.66px; text-indent: 0.25in;">
<span style="font-size: 12pt; line-height: 107%; margin: 0px;"><span style="font-family: "times" , "times new roman" , serif;">Lifters say training
environment is everything. I agree that it is important, and to some much more
important, sure. There are gyms of legendary training environments. That of
Super Training or like mentioned previously, Louie Simmons’ Westside Barbell, and
more recently Barbell Brigade. These environments ring with the vibration I
describe for they are populated by strong individuals. It is more than
equipment selection. More about who lifted on that equipment before you and
those around you. The smell of sweat and blood pungent with individual reward for
fluids lost and time spent. A difference exists in this vibration, however. It is
not of survival, but reward. These people are a different kind of strong;
strong none the less. They live to be strong and so the environment around them
feels different. </span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirStBwG3XhC2e91eQoWiEGOyqYxV5z5sUydRWDpmfrbue_SIeWdQS4sVKeJhZd6pnrGT7KhyMz_j4mVcd3vEfD1Ho8IJpY3FhihxBLX_WebLPgBVETri_LI8rWP6BghaKpHkZN2GQsP-Q/s1600/deadlift+afghan.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="540" data-original-width="637" height="271" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirStBwG3XhC2e91eQoWiEGOyqYxV5z5sUydRWDpmfrbue_SIeWdQS4sVKeJhZd6pnrGT7KhyMz_j4mVcd3vEfD1Ho8IJpY3FhihxBLX_WebLPgBVETri_LI8rWP6BghaKpHkZN2GQsP-Q/s320/deadlift+afghan.jpg" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
Me, not the Kajaki gym. Just 300 pounds or so in bumper plates.</div>
<span style="font-size: 12pt; line-height: 107%; margin: 0px;"><span style="font-family: "times";"></span></span>
<br />
<div style="margin: 0px 0px 10.66px; text-indent: 0.25in;">
<span style="font-size: 12pt; line-height: 107%; margin: 0px;"><span style="font-family: "times" , "times new roman" , serif;">In fact, it is different.
It is perfectly built to make the process of becoming strong easier. I’ve seen
incredibly strong lifters become weak, defeated, because their “warmups didn’t
feel right.” Worse yet those who cannot, somehow, lift without a special
apparatus or specific bar. An inarguable weakness of their strength’s nature,
or character. Not to say it is a lesser strength, or weaker, but it could be
considered picky. Certainly specific, analogous to specialized; which is like
saying prone to failure when subject to undesirable circumstances outside of
their controlled environment. As legendary as it may be. This imparts something
to the vibration I speak of, which is why these sorts of places feel different
than Kajaki’s gym. The leadership and comradery of Westside ringing its bell, creating
its powerful vibration. The gym at Kajaki rang with each of those too, just more
violently. Amplifying it drastically. Coupled with this the <i style="mso-bidi-font-style: normal;">environment itself</i> commanded respect and
required strength. This is something ‘hard core’ gyms strive after, but never
fully achieve. Not quite like Kajaki. A gym in a warehouse in a commercial
district in suburban America does not capture in its location the same feeling
or emotion. No matter how hard the members try to make it so.</span></span></div>
<div style="margin: 0px 0px 10.66px; text-indent: 0.25in;">
<span style="font-size: 12pt; line-height: 107%; margin: 0px;"><span style="font-family: "times" , "times new roman" , serif;">Such strength and their inspired
gyms are unlike those who <u>must be strong</u> because their job requires them
to lift 100 pounds all day and night upon commander’s orders. Maybe that day
will come tomorrow and so they trained today. Trained yesterday and the day
before that, and countless days leading up to what may eventually be the moment
where they must load 100 pounds into the cannons for hours, with no end in
sight. Should their weakness inhibit that somewhere a grunt may die. A grunt
like I once was. To prevent this, the gym was built, and wouldn’t you know it,
the artillerymen put it in the center of FOB Zeebrugge.</span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEzAIb7c8VUjSfYbLJh1wqqFF9FRZewMUSqwnoQPeq9XsfVW7EJa504_Fd1horyKmZaB0-yvvMECWVkIx2AsVR7AfopOq1viM33zGwB9moy7ubPi6p867koH9EN1dExaOJWFoIM2m15K4/s1600/The+Kajaki+Dam+%25281%2529.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="267" data-original-width="400" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEzAIb7c8VUjSfYbLJh1wqqFF9FRZewMUSqwnoQPeq9XsfVW7EJa504_Fd1horyKmZaB0-yvvMECWVkIx2AsVR7AfopOq1viM33zGwB9moy7ubPi6p867koH9EN1dExaOJWFoIM2m15K4/s320/The+Kajaki+Dam+%25281%2529.jpg" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
Kajaki Dam, to the far right the location of FOB Zeebrugge.</div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div style="margin: 0px 0px 10.66px; text-indent: 0.25in;">
<span style="font-size: 12pt; line-height: 107%; margin: 0px;"><span style="font-family: "times" , "times new roman" , serif;">Witnessing their purpose
for strength gave an understanding of what made this gym so special. So
different. It was not outfitted well compared to anything you would see
stateside. Just barbells, weight plates, a squat rack, two benches, a rack of
matching dumbbells, and a Hammer Strength “deadlift” machine. The matching
dumbbells being by far the fanciest thing on the whole FOB. With only two walls
and a thin tin roof everything was lightly rusted. It gave the equipment a
character reflective of the men who used it. Hard, worn, enduring. Should they
break a dumbbell I could get them a new one; a shame it wouldn’t match. With
use the new dumbbell vibrates with the same frequency of the artilleryman, matching
eventually, in a way. </span></span></div>
<div style="margin: 0px 0px 10.66px; text-indent: 0.25in;">
<span style="font-size: 12pt; line-height: 107%; margin: 0px;"><span style="font-family: "times" , "times new roman" , serif;">Being a PX Marine allowed
me the opportunity to lift almost anywhere there was a gym in our area of
operations. It was my section who ordered and dispersed the gym equipment after
all. I lifted at all kinds of Marine gyms. Some well outfitted with a litany of
free weights and machines, like those on Camps Dwyer and Leatherneck. Others
nothing more than a pulley rigged somewhere overhead, a sandbag bench, numerous
filled and partially filled sandbags about, and other various heavy things:
truck batteries, tires, large broken wrenches, fouled heavy machine gun barrels,
etc. Marines will get their lift on, wherever, I learned. </span></span></div>
<div style="margin: 0px 0px 10.66px; text-indent: 0.25in;">
<span style="font-size: 12pt; line-height: 107%; margin: 0px;"><span style="font-family: "times" , "times new roman" , serif;">The amazing part was the imperceptible
difference in these places. At Leatherneck, the main USMC base in country, you could
see senior staff noncommissioned officers running the fat off desperately on a
treadmill. Tired, weak, and frail from their lack of appreciation of strength. While
a Marine, still, maybe intel, like I once wanted to be. Their comfortable
office job ruined their sense of duty to physicality. The SNCO on the treadmill
did not have to load 100-pound bombs as a private to kill the enemy, and so now
he is fat and killing himself on a treadmill instead. This gym, with his presence
in it rings differently. Less like Kajaki’s gym and more like an LA Fitness with
its fatness and civilians. I saw no fat bodies at Kajaki. Perhaps the higher
percentage of upper body adipose tissue dulls the vibration otherwise felt so
sharply at places as violent and unforgiving as Kajaki. Populated by fit,
strong, combat hardened Marines. </span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8XfBHKt_ZHv8IazollzBIcC2olBObCNhBAXpw7MvfYFg3lq2aysHBT6XzFbvlaSxQLdoYZtQD9dmVSgtg7y44lCo80Nr4dBw-A32p6kEgJJJGQG8_G0O5n19mSq3CUVmrw3OaGjg2Ass/s1600/DSCF3399.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8XfBHKt_ZHv8IazollzBIcC2olBObCNhBAXpw7MvfYFg3lq2aysHBT6XzFbvlaSxQLdoYZtQD9dmVSgtg7y44lCo80Nr4dBw-A32p6kEgJJJGQG8_G0O5n19mSq3CUVmrw3OaGjg2Ass/s320/DSCF3399.JPG" width="320" /></a></div>
<div style="text-align: center;">
Stunning vistas. Lots of Taliban unfortunately.<span style="font-size: 12pt; line-height: 107%; margin: 0px;"><span style="font-family: "times";"></span></span></div>
<br />
<div style="margin: 0px 0px 10.66px; text-indent: 0.25in;">
<span style="font-size: 12pt; line-height: 107%; margin: 0px;"><span style="font-family: "times" , "times new roman" , serif;">I had the luck to visit
Kajaki two or three times during my first deployment to Afghanistan. Each time
I brought with me dozens of tubs of protein and pre-workout powders. Each time they
sold out. Soon thereafter the gym would be packed full of Marines high on
untold amounts of caffeine, hatred of the enemy, and love for their brothers.
Personal records had by all, no doubt. Good thing the gym was open air because
their body odor alone had the effect of tear gas. No telling the effects lingering
protein farts could have had. This gym was unlike other Marine gyms, even many
infantry gyms, which honestly were not ‘infantry gyms’ so much as battalion headquarters’
gyms (meaning all the non-grunts who support the grunts within the infantry unit).
The guys doing the fighting, often a platoon or squad in size, stay at small,
incredibly spartan patrol bases. In these cases, a TRX system was a blessing. These
too I brought and issued out. Everywhere there is a Marine fitness is impressed
upon them, much more so to those on the killing edge; the artillery, infantry, recon
and raiders.</span></span></div>
<div style="margin: 0px 0px 10.66px; text-indent: 0.25in;">
<span style="font-size: 12pt; line-height: 107%; margin: 0px;"><span style="font-family: "times" , "times new roman" , serif;">Kajaki’s gym was special.
I’ll never forget it. There I deadlifted 455 pounds for the first time, in just
boots and utes’, and I never surpassed that weight for a year. Not until I
picked up powerlifting training specifically, back in the states, on a good schedule;
fragile. I remember only being able to deadlift 405 to 415 pounds – not at
Kajaki. I’ll joke that the rust wore some weight off, but the real reason was
the vibration of the men around me and the resonance that carried beyond them;
into everything, into me. I could sell out of all my product in two days and be
stuck there for five more. Each of those I’d lift and joke, enjoying <i style="mso-bidi-font-style: normal;">my</i> vacation. “Bring an extra box of blue
razz NO Explode next time POG,” they’d say, and I would, because maybe they’d
be weaker without it, and I couldn’t handle that, truly. Though it was my own narcissistic
judgement. </span></span></div>
<div style="margin: 0px 0px 10.66px; text-indent: 0.25in;">
<span style="font-size: 12pt; line-height: 107%; margin: 0px;"><span style="font-family: "times" , "times new roman" , serif;">That strength, a life
itself, existed before me and will continue without me. I merely eased the
means of execution and progression by bringing Marines equipment if needed, and
snacks and supplements as often as my duties as required me. It was I who
benefitted most, not those Marines from my services. Who temporarily became
nasty and somewhat undisciplined whenever the WES-Team vacationed at FOB Zeebrugge,
Kajaki, Afghanistan. There I learned what a different need for lifting felt and
looked like, from that need what a gym could exist as, and where such a thing
might be born again. In a place austere and inspiring. Unforgiving and
respected. Inaccessible. Wild. This calls the strong. It is their vibration. </span></span></div>
<div style="margin: 0px 0px 10.66px;">
<span style="font-size: 12pt; line-height: 107%; margin: 0px;"><span style="font-family: "times" , "times new roman" , serif;">I also learned there was no better pre-workout than
howitzer fire. <i style="mso-bidi-font-style: normal;">A lot of vibration.</i> </span></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3IMlZS_jOnQCxpcRlxRSQpyAmaEFNT9dpYa9dmelgD3-lxiy5gN7nvO7MBorCNWp_IP9rBPOHxWgDR0AR_i-hkFH2zeI1hiUa5faHW1MclKdIXVyil2SnCtR90l83pMTo0jiCiGArmbo/s1600/DSCF3407.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3IMlZS_jOnQCxpcRlxRSQpyAmaEFNT9dpYa9dmelgD3-lxiy5gN7nvO7MBorCNWp_IP9rBPOHxWgDR0AR_i-hkFH2zeI1hiUa5faHW1MclKdIXVyil2SnCtR90l83pMTo0jiCiGArmbo/s320/DSCF3407.JPG" width="320" /></a></div>
<span style="font-size: 12pt; line-height: 107%; margin: 0px;"><span style="font-family: "times";"></span></span><br />
<div align="center" style="margin: 0px 0px 10.66px;">
The <a href="http://32.319286,%2065.112149/">reservoir from atop the south west</a> hill looking east. </div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-3521252849981481371.post-12195595309228737872018-03-23T09:57:00.001-07:002018-03-23T11:17:48.365-07:00Hill Bombs and Pause Squats: Committing to high risk efforts for personal development.<span style="color: black; margin: 0px;"><span style="font-family: "times" , "times new roman" , serif;">Preface: This post discusses relatable benefits of my past
experience to training as an adult today. Whether this adds pounds to the bar
or builds a more resilient head space the goal is to make risk taking produce
advancement, not derailment. Risk taking should be measured and considered
within reason. Besides advancement, risk is a large component of ‘fun’ in the
gym, at least for me. So, bear that in mind, never being too stupid. (Don’t
make me post that bosu ball squat photo…) Ideally this post improves risk-taking
skill by means of specific practice with the pause squat.</span></span><span style="color: black; margin: 0px;"><span style="font-family: "times" , "times new roman" , serif;"></span></span><br />
<br />
<div style="margin: 0in 0in 0pt; text-align: left;">
<span style="font-family: "times" , "times new roman" , serif;"><span style="color: black; margin: 0px;">My </span><a href="https://www.instagram.com/p/Bdlz1V6n-K7/?taken-by=thefeverfever"><span style="margin: 0px;"><span style="color: blue;">skateboarding</span></span></a><span style="color: black; margin: 0px;"> background makes
finding a connection to the gym rare. If one collected a group of 100
professional skateboarders 98 of them would look like you personally rescued them from a concentration camp. There is little comparison between such a crowd and the gym
going type. One group obsesses about nutrition after hard sixty-minute workouts.
The other eating only dollar menu items during marathon skate sessions lasting weeks.
A huge gap exists between skaters and the massively strong. So, what do they
have in common? Each take incredible risk. Nearly all professional athletes
play this game as a function of their sport. Achieving ultimate victory by accurate
navigation and will. But not all sports share severity of outcomes. Easily
understood when comparing table tennis to tennis. By name and aesthetic
similar; by risk, separate altogether. Through metaphor risks can be made
similar, thus translating lessons effectively between unrelated sports.</span></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-mOKZGNyBl35l37Zyp5BU-wYzfIg-_Q27uc388s8A7ZBoXtyeDVcjd9eYP3iQsl1aq4OD7Es9HoTkQ4znHy7FrKyt4QBA6dLNo8sNBLjnfIeKw-fopKZTlJ7a-izl-Ov15RhKGgi8FbE/s1600/pic+1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="238" data-original-width="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-mOKZGNyBl35l37Zyp5BU-wYzfIg-_Q27uc388s8A7ZBoXtyeDVcjd9eYP3iQsl1aq4OD7Es9HoTkQ4znHy7FrKyt4QBA6dLNo8sNBLjnfIeKw-fopKZTlJ7a-izl-Ov15RhKGgi8FbE/s1600/pic+1.jpg" /></a></div>
<div style="margin: 0in 0in 0pt; text-align: center;">
<span style="font-family: "times" , "times new roman" , serif;"><span style="color: black; margin: 0px;"></span></span><span style="color: black; margin: 0px;"><span style="font-family: "times" , "times new roman" , serif;">"Look
how tiny your forearms are. Eat a sandwich between plays kid. You look</span></span><span style="color: black; margin: 0px;"><span style="font-family: "times" , "times new roman" , serif;"> like a skateboarder."</span></span><span style="color: black; margin: 0px;"></span></div>
<br />
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="font-family: "times" , "times new roman" , serif;"><span style="color: black; margin: 0px;">The reason to do this is because observing and discussing risk
taking behavior in dissimilar sports may communicate more effectively the skills
improved and rewards earned while practicing risk within wholly different
physical activities. In other words, some things visually or verbally do a
better job at teaching stuff. So, I present to you, my lifting audience, </span><a href="https://www.youtube.com/watch?v=lmJ73LWSgq0"><i><span style="color: #0563c1; margin: 0px;">Nuge’s Hill Bomb</span></i></a><span style="color: black; margin: 0px;">.</span><span style="color: black; margin: 0px;"> </span></span><span style="color: black; margin: 0px;"><span style="font-family: "times" , "times new roman" , serif;"></span></span></div>
<br />
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="font-family: "times" , "times new roman" , serif;"><span style="color: black; margin: 0px;">I encourage
everyone to watch all the “<i>My War”</i></span><span style="color: black; margin: 0px;"> </span><span style="color: black; margin: 0px;">videos on Thrasher’s
YouTube. Some tough bastards.</span><span style="color: black; margin: 0px;"> </span><span style="color: black; margin: 0px;">This hill bomb
serving as a fantastic visual representation of what is gained from practicing
heavy, long, pause squats. Or bench too I suppose. Further elaboration:</span></span></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="font-family: "times" , "times new roman" , serif;"><span style="color: black; margin: 0px;"></span></span><span style="color: black; margin: 0px;"><span style="font-family: "times" , "times new roman" , serif;"><br /></span></span></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="font-family: "times" , "times new roman" , serif;"><span style="color: black; margin: 0px;">0. </span><span style="color: black; margin: 0px;">Each challenge commitment. Make, bail, or quit. Options for both
skater and lifter. Few times in the gym do we run into this standard of
performance. Making it through a workout is not the same as making a PR lift.
Likewise quitting midway through a workout has less risk severity when compared
to quitting in the middle of a rep. Rarely are we put in such a place while
training. Pause squats can put us in that place without requiring chasing true
rep max PR's, within the 1-5 rep range, too frequently. Which is not
recommended. What is recommended is taking a fairly heavy weight and
sitting down with it for a bit. Get comfortable with it. Have a tea party or
something.</span></span></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="font-family: "times" , "times new roman" , serif;"><span style="color: black; margin: 0px;"></span></span><span style="color: black; margin: 0px;"><span style="font-family: "times" , "times new roman" , serif;"><br /></span></span></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="font-family: "times" , "times new roman" , serif;"><span style="color: black; margin: 0px;">1. </span><span style="color: black; margin: 0px;"><span style="margin: 0px;"></span></span><span style="color: black; margin: 0px;">Sitting in the hole with a heavy weight long enough to gain
attention earns respect in the weight room (and at the base of steep hills).
This benefit speaks for itself. Should failure occur then the ego is destroyed,
thus necessitating the importance of reason zero - commit to the rep. </span></span></div>
<br />
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="color: black; margin: 0px;"><span style="font-family: "times" , "times new roman" , serif;">Less important reasons:</span></span></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="color: black; margin: 0px;"><span style="font-family: "times";"><br /></span></span></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="font-family: "times" , "times new roman" , serif;"><span style="color: black; margin: 0px;">2. </span><span style="color: black; margin: 0px;">Technical improvement.</span></span><span style="color: black; margin: 0px;"><span style="font-family: "times" , "times new roman" , serif;"></span></span></div>
<br />
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="font-family: "times" , "times new roman" , serif;">3. <span style="color: black; margin: 0px;">New form of progression (time).</span></span></div>
<br />
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="color: black; margin: 0px;"><span style="font-family: "times" , "times new roman" , serif;">Heavy pause squat progression carries a high risk of failure and potential
injury. Hills can only get steeper and longer before eating the pavement, after
all. Same goes for time and weight. From this progress many things can be
gained. The first two above affect internally and externally motivated lifters.
Knowing how to motivate yourself is a seriously effective tool to keep in the
toolbox. Besides motivation factors, long, heavy, pause squats bring forth
progress in the form of technical mastery. Holding a proper position under such
load and duration takes improved skill. Skill encompassing a broad set of
characteristics, such as but not limited to: speed, balance, bar path, and
proprioception. Further, this sort of movement training shifts effort towards an
isometric performance standard rather than eccentric or concentric intent with
the lift, which is common in most resistance training plans. </span></span><span style="color: black; margin: 0px;"><span style="font-family: "times" , "times new roman" , serif;"></span></span></div>
<br />
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="color: black; margin: 0px;"><span style="font-family: "times" , "times new roman" , serif;">While most consider reps and weight the only form of progression
for barbell lifts, begin working with <i>time</i> while doing paused
variations. That being said pausing 50% of a max for two minutes is far from
what I’m talking about. I will elaborate. The reason for this is to prevent
straying too far from the intended application. Paused variations are used to
help teach proper positioning, bracing, and bar control. Should the weight be
too light, then the challenge exists only in duration. In the context of energy
systems, that is more akin to running than lifting. In the context of <i style="mso-bidi-font-style: normal;">Nuge’s Hill Bomb</i> going slowly down a
long, shallow hill, is not bombing a hill. The speed provides the technical
challenge, just as the weight should, not the duration (which is a byproduct of
getting up to speed for Nuge.)</span></span><span style="color: black; margin: 0px;"><span style="font-family: "times" , "times new roman" , serif;"></span></span></div>
<span style="color: black; margin: 0px;"></span><br />
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<span style="font-family: "times" , "times new roman" , serif; margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="320" data-original-width="316" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbJcWa35catESXJ92hvI5boxOEnAODvmbXHBPtwIUbOKdyqKtPQ5z4_47zY4j6Q-u6up4N7bezMU7iS3arlrtxgQVRLUIWYJNjehCx1omtcHi7IkNnB6jB8GxHu1ZEf4TCPydpfI73o7s/s1600/pic+2.jpg" /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="color: black; margin: 0px;"><span style="font-family: "times" , "times new roman" , serif;">More like aided stretching at this weight. </span></span><span style="color: black; margin: 0px;"><span style="font-family: "times" , "times new roman" , serif;">Don't church it up.</span></span></div>
<br />
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="font-family: "times" , "times new roman" , serif;"><span style="color: black; margin: 0px;">For such reasons I suggest the pause length be kept to 10 seconds
maximum. That long for the execution of <i>one rep</i> is nearly unbearable if
properly weighted. Do not begin with a 3RM weight and attempt 10 seconds. Have
some dignity and build up. Think ahead just a little and steer far away from
failure if new to paused work. Consider only two to four seconds paused in the
hole with a weight near your five to seven rep-max the first day; to feel
things out.</span><span style="color: black; margin: 0px;"> </span><span style="color: black; margin: 0px;">Of course, if a shorter pause is
desired then the weight should go up accordingly. Do this over time. But the
rep should always be just one, like the hill, one big bite, make it or don’t.
Bust or bail. Stand or be stapled. </span></span><span style="color: black; margin: 0px;"><span style="font-family: "times" , "times new roman" , serif;"></span></span></div>
<br />
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="color: black; margin: 0px;"><span style="font-family: "times" , "times new roman" , serif;">A cautious approach for those familiar with paused work is to
begin lengthening the pauses on the final rep of the last set. An example being
someone who does five sets of three reps, each paused for one to two seconds. A
short but somewhat steep hill. They begin taking their final reps for longer
pauses, building up to whatever time they determined as their goal. Once achieved
they add weight and strive to make it their new record. Those familiar with
Hepburn’s method of adding a rep will find this similar in nature. When 10
seconds becomes comfortable at weights used for multiple work sets the lifter
should refocus with weights relative to rep max sets as described above. Gradually
longer pauses become an improved skill that can be safely tested with
increasing weights. This practice drives up technical limits, pushing them
nearer our maximal strength threshold. </span></span><span style="color: black; margin: 0px;"><span style="font-family: "times" , "times new roman" , serif;"></span></span></div>
<br />
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="color: black; margin: 0px;"><span style="font-family: "times" , "times new roman" , serif;">Many reading this use the Valsalva maneuver when lifting heavy so some
advice is offered on breathing. Between three and five seconds breath control
becomes a factor, so that must be improved first for most everyone. Using
lighter weights and shorter pauses aids this improvement, which should be
focused on first. Beyond that quality factors come into play: knee cave, chest
collapse, general tension loss and more. This is because of fatigue and novice pause
skills. Frequency and consistency dissipate these effects. Around the eight second
mark one thinks time is up (if the weight is heavy enough), but it is not, so
go a little longer. Weight makes time weird in the hole. Film these sets to
track time and identify errors in ability. Doing so uses pause squats to target
qualitative factors for improvement. You can see what is going wrong at what
time in the paused set and strategize to ensure success on the next attempt. </span></span><span style="color: black; margin: 0px;"><span style="font-family: "times" , "times new roman" , serif;"></span></span></div>
<br />
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="color: black; margin: 0px;"><span style="font-family: "times" , "times new roman" , serif;">Assessing past performance for future victory a lifter plans ahead:</span></span></div>
<br />
<div align="center" style="margin-bottom: .0001pt; margin: 0in; text-align: center;">
<span style="color: black; margin: 0px;"><span style="font-family: "times" , "times new roman" , serif;">“Three seconds in I should take a deep breath and hold that
as long as possible. When I let that go my chest always caves. Next time I’ll
release that breath slowly and focus on bracing my abs harder as I do. Hopefully
my chest stays higher as I reach the seven or eight second mark. Right when I
feel my chest begin to cave I’ll take a deep breath and that should take me to
the ten second marker. Standing before blacking out this time, I swear.”</span></span><span style="color: black; margin: 0px;"><span style="font-family: "times" , "times new roman" , serif;"></span></span></div>
<br />
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="color: black; margin: 0px;"><span style="font-family: "times" , "times new roman" , serif;">Nuge progressively works up the hill in his <i style="mso-bidi-font-style: normal;">War,</i> having a few short goes as he feels out the Murderhorn. Practice
runs allow him to identify the specific hazards associated with the hill as
well as dial in his own riding that day and if needed adjust his board. Cracks,
manhole covers, cross streets, etc., each demanding assessment. In much the
same way pause squats allow lifters to notice what breaks down as they
gradually increase duration and intensity. Over the course of many training sessions
developing their pause skill and everything associated. </span></span><span style="color: black; margin: 0px;"><span style="font-family: "times" , "times new roman" , serif;"></span></span></div>
<br />
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="color: black; margin: 0px;"><span style="font-family: "times" , "times new roman" , serif;">Nothing feels dumber than crawling out from under a weight paused
too long and dumping a bar earns no harsher scorn because of “show boating” in
the hole. Those two reasons are why #1 from the list above should be
considered. While not exactly a “do or die” scenario like bombing hills can be,
pause squats function similarly in the weight room. Failure here still resulting
in death; death of the ego. But damn does it grow when standing after a long
pause under a heavy weight! The skateboarder and the lifter, each skillfully
working with gravity to test their will and develop abilities. Those lacking
courage stand on the sidelines in amazement. </span></span></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="color: black; margin: 0px;"><span style="font-family: "times";"></span></span><span style="color: black; margin: 0px;"><span style="font-family: "times" , "times new roman" , serif;"><br /></span></span></div>
<div style="margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; margin: 0px;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; margin: 0px; text-align: left; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><span style="font-family: "times" , "times new roman" , serif;"><u>My longest and heaviest</u></span></span></span></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: "times" , "times new roman" , serif;"><iframe allowfullscreen="" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/_2UuWSEhtO8/0.jpg" frameborder="0" height="266" src="https://www.youtube.com/embed/_2UuWSEhtO8?feature=player_embedded" width="320"></iframe></span></div>
<div style="margin: 0in 0in 0pt; text-align: center;">
<span style="font-family: "times" , "times new roman" , serif;">Now beat me.</span></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-3521252849981481371.post-73296946296686029532018-03-13T09:58:00.002-07:002018-03-16T06:26:16.543-07:00Fitness Content Quality Considerations<div style="text-align: left;">
<span style="font-family: "times" , "times new roman" , serif;"><span style="margin: 0px;"><span style="margin: 0px;">Years ago while at sea I was chatting
with a fellow Marine. He was a senior staff noncommissioned officer, or SNCO,
but I cannot recall if it was the gunny or sergeant major as I had great
conversations with each. The topic of discussion was waste in the US military.
One imagines $10,000 bullet-proof hammers. Our conversation was about other
kinds of waste though, that which is deemed acceptable, some even desirable. That
subject was nice for discussion as it addressed some key differences between expenditures,
whether of money, labor, the combination, and effects on organizational
success. This led to a more illuminating topic, one that educates me further
each time it is recalled, that of <i style="mso-bidi-font-style: normal;">quality.</i>
Fundamentally the subject of waste relies upon the definition of quality, for
what is not quality is a waste.</span></span><span style="margin: 0px;"><span style="margin: 0px;"> The issue with
this however, is that quality itself is indefinable. Addressed in his book <i style="mso-bidi-font-style: normal;">Zen and the Art of Motorcycle Maintenance</i>,
Robert Pirsig posits that to recognize quality, whether of subject or someone,
it must be contextual. Wikipedia simplifies it as: </span></span></span></div>
<br />
<div align="center" style="margin: 0px 0px 10.66px; text-align: center; text-indent: 0.5in;">
<span style="font-family: "times" , "times new roman" , serif;"><span style="margin: 0px;"><span style="margin: 0px;">“</span></span><span style="margin: 0px;"><span style="color: #222222; margin: 0px;">Pirsig's thesis is that to truly
experience quality one must both embrace and apply it as best fits the
requirements of the situation. According to Pirsig, such an approach would
avoid a great deal of frustration and dissatisfaction common to modern life.</span></span><span style="margin: 0px;"><i style="mso-bidi-font-style: normal;"><span style="margin: 0px;">”</span></i></span></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWh2gL4g9zd98dtYd8AvUyiz9MryzcfM_fP40pfl2xy5pXOyPuXFedmlbU5L_zAnmpIW-h7TLJ0xDZhdlr-l9BW3YbImkDQpagK0Lz9mzGt2YXVKQbO_Ui5SdRgqSuNG0Eb2yrEwNonuk/s1600/Zen+and+the+Art+of+Motorcycle+Maintenance.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: "times" , "times new roman" , serif;"><img border="0" data-original-height="1600" data-original-width="932" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWh2gL4g9zd98dtYd8AvUyiz9MryzcfM_fP40pfl2xy5pXOyPuXFedmlbU5L_zAnmpIW-h7TLJ0xDZhdlr-l9BW3YbImkDQpagK0Lz9mzGt2YXVKQbO_Ui5SdRgqSuNG0Eb2yrEwNonuk/s320/Zen+and+the+Art+of+Motorcycle+Maintenance.jpg" width="186" /></span></a></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="margin: 0px;"><span style="font-family: "times" , "times new roman" , serif;">Not a terrible read.</span></span></div>
<div style="text-align: center;">
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<span style="margin: 0px;"><span style="font-family: "times" , "times new roman" , serif;">This
post aims to apply truthful notions of quality to a specific subject within the
fitness industry and dispel those notions that cloud the perception of
consumers. That subject is in a word, <i style="mso-bidi-font-style: normal;">content</i>.
Content in this context is akin to information, consumers akin to readers and practitioners
of that information. Ranging from magazines to web articles and videos to
professional and more developed content; things like certification courses and
books come to mind. The purpose of this aim is to improve reader satisfaction
with their consumption of fitness content while reducing or eliminating
potential frustration in acquiring new information. Henceforth improving the
quality of the content one chooses to consume. Ideally with the resultant
increase in physical abilities. The end goal, to improve not only content as it
continues to exist, but so too the progression of human ability. For the
reader, to improve the ability to determine desired qualities of what they are
consuming. Practical applications in furtherance of ability is an individual
need; something best sorted out by the lifter and time in the gym. <span style="margin: 0px;"> </span></span></span></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<span style="margin: 0px;"><span style="font-family: "times" , "times new roman" , serif;">Packaging
is a considerable element of any product, certainly content is a product,
however packaging is not <i style="mso-bidi-font-style: normal;">the</i> product.
Only the means in which it is presented. As such readers should refrain from
attaching perceptions of “packaging” to quality of content; although it can be
a situational heuristic. An array of references is a simple but straightforward
example at the start of this discussion regarding the quality of fitness
content today and its reliance on packaging. That example will be further expanded
upon later as it relates to other notions of quality. </span></span></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<span style="font-family: "times" , "times new roman" , serif;"><span style="margin: 0px;">Addressed early in determining
quality of content is the completeness of that information. Completeness
lessens with brevity </span><span style="margin: 0px;">in nearly all fitness content. The use of data an extreme example of brevity and incompleteness, for there is no context when presented only a number. An
added sentence or two is a dual edged sword. One side giving false confidence
to the reader in an all to brief explanation; the supposed "context". The opposite edge cuts them down when they stumble. Opposing
this though would be full completeness and brevity. Perhaps existing only when
the creator has mastered their craft. Generating succinct content in complete and applicable
forms is hard to come by, maybe only applicable to the newest
trainee and absolute scientific statements. Though such rarities are easily confused by absolute
statements of opinion. Most easily of all made brief and seemingly complete.</span></span></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<span style="font-family: "times" , "times new roman" , serif;"> <span style="margin: 0px;">Quickly
consumed information is the majority of fitness content as it exists today. Much
of it in under five minutes. Ten being a stretch. So those who hold scientific
backing as a requirement for content, a well-meaning intent, will find brevity
seriously limiting the quality of the fitness information they consume in most cases.
Consider the muscle rags that populate magazine racks wherever they exist. Ideally
these offer glimpses into scientific ideas; commonly they misrepresent them. In
other qualitative ways they fall equally short. Notice the significance of its packaging
– high definition images, glossy pages, vibrant colors, striking fonts. Each
manipulate the consumer into feelings of quality as the muscle magazine is read. </span><span style="margin: 0px;">The glossy pages <i style="mso-bidi-font-style: normal;">feel good</i>. The
ripped fitness professional <i style="mso-bidi-font-style: normal;">looks good</i>.
This information <i style="mso-bidi-font-style: normal;"><s>is good</s>.</i> </span></span></div>
<div style="text-align: left;">
<span style="font-family: "times";"><br /></span></div>
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhP1Wi7qEooPrz07n11trFHr__8EW8zQ1YLT9ZZRv7wO8u0ClEYhLxCMTn3VZq0b29AppWnxxeywyBKbmI0I4lGRwyVN9coI-Zazmh53bpz8ZFRntQzZb1l14q_6YZtM3TqjuDUFQqOqa4/s1600/m.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: "times" , "times new roman" , serif;"><img border="0" data-original-height="1222" data-original-width="905" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhP1Wi7qEooPrz07n11trFHr__8EW8zQ1YLT9ZZRv7wO8u0ClEYhLxCMTn3VZq0b29AppWnxxeywyBKbmI0I4lGRwyVN9coI-Zazmh53bpz8ZFRntQzZb1l14q_6YZtM3TqjuDUFQqOqa4/s320/m.jpg" width="236" /></span></a></div>
<div style="margin: 0px 0px 10.66px;">
<div style="text-align: center;">
<span style="font-family: "times" , "times new roman" , serif;"><span style="margin: 0px;"><span style="margin: 0px;"> 35 Days ain't gonna happen if the starting point is 35% body fat.</span></span></span></div>
<span style="font-family: "times" , "times new roman" , serif;"><span style="margin: 0px;"><br /></span></span><span style="font-family: "times" , "times new roman" , serif;"><span style="margin: 0px;">Brevity </span><span style="margin: 0px;">is
identifiable easily to the consumer. Quality not so much. Whether a magazine
article on page or online most readers know a handful of paragraphs will take
them a handful of minutes to consume. Easier still, a YouTube video explaining
some fit-pro’s bench plan tells the consumer how much it steals from them: conveniently
just two minutes and thirty-one seconds. Brevity is the most common structure
in the fitness world that limits completeness of information thus negatively impacting
the ultimate quality of content. Not only regarding scientific foundations within
content as it relates to quality perceptions, but so too in regards to quality
perceptions in relation to anecdotal fitness information. As fitness is not a
wholly scientific endeavor, it is in part creative, it is clear that brevity
within such confines serves anecdotal information equally bad. The perceivable
truth, told when opening such a rag, jumps out! In large font the scientific is
quoted in a sentence or two. The anecdotal? Said by the half-naked image that sentence
is printed on. <strike>High quality</strike> information. </span></span></div>
<div style="margin: 0px 0px 10.66px;">
<span style="margin: 0px;"><span style="font-family: "times" , "times new roman" , serif;">Eliminating brevity does stand to eliminate
learning new pieces of information that can be summarized quickly and
conveniently. As it would happen fitness is not rocket science, and so
concepts therein do stand a larger chance of effective summary, whether scientific
or anecdotal. Brevity, specifically dealing with content as it exists in
magazine articles (physical and online) and internet videos produces
information saturation. </span></span><span style="margin: 0px;"><span style="font-family: "times" , "times new roman" , serif;">An
example paints a clear picture: science findings published weeks or months ago newly interpreted and condensed down into a mere 300 words by the 20-year-old
intern… at every fitness website on the internet. Much of that leaning towards opinion. </span></span><span style="font-family: "times" , "times new roman" , serif;"><span style="margin: 0px;">This </span></span><span style="font-family: "times" , "times new roman" , serif;"><span style="margin: 0px;">forms information saturation. Fed primarily out of creator brevity, whether forced or
desired, saturation of information further inhibits creativity. These over
represented normative ideas filling the mind space where otherwise original
content may be crafted. Brevity, incompleteness, and saturation of this kind is
the enemy of originality, of creativity, two of many considerations that give
context to quality. </span></span><br />
<br />
<span style="margin: 0px;"><span style="font-family: "times" , "times new roman" , serif;">In
the worst scenario imaginable, years of quickly and easily consumed incomplete
information, within an environment saturated with such content, leads fitness
content creators down an endless road of low quality creations. Low quality from
lack of originality and sigh inducing repetition. Fulfilling for neither them
or their customers. This stokes the flames that destroy quality. Deadlines are
due and articles must be submitted for publishing each week; the demands of an
editor. <i style="mso-bidi-font-style: normal;">Where is the time to think about
esoteric training ideas? Who has time to read it?</i> A modern content creator
thinks. Information saturation serves to fill gaps on pages and update
websites, earning more clicks, likes, more ad revenue. High quality but brief
information is wholly different than this kind of content. Although it is
harder to identify in such a saturated space, like finding eggshell in a
blizzard. Hardly an effort worthy of a single mouse click. A creeping hazard
across fitness professions.</span></span><br />
<br />
<span style="font-family: "times" , "times new roman" , serif;"><span style="margin: 0px;">Oversaturation
leading to a drought of creativity is not a hard thing to understand. As the
last few paragraphs told it, fitness content in most cases, is a curated
endeavor. The information being generated from writers and the like, whether
experts or those who fancy themselves, directed by their own or an editor’s
commercial goals. <i style="mso-bidi-font-style: normal;">Why publish what cannot sell, will not be watched,
or read? Q</i>uestions an editor. The creator morose in their brevity, <i style="mso-bidi-font-style: normal;">why bother? </i></span><span style="margin: 0px;">Such an attitude culls the herd of creators and further stymies creativity as it
pertains to fitness content. Does this lack of creativity promote an
environment prone to quagmire, issue for both content creators and consumers?
Certainly so. Just as creativity is a valuable trait from business to science
its importance exists within fitness. From problem solving to motivation,
inducing creativity progresses an individual. Removing it slows them. Likewise
progress within the fitness field slows as creativity dwindles. </span></span><br />
<br />
<span style="margin: 0px;"><span style="font-family: "times" , "times new roman" , serif;">Recall
in the first paragraph my conversation with a senior about waste. We ended up determining that one should seek to work within waste controlled structures, thus inherently reducing
waste produced in the process of their efforts. That is to say proactive control versus reactive "clean up". In a similar way fitness
has conceptually entrapped itself in quality limiting structures. The foremost cause
of this failure being the waste of good information for the sake of brevity.<span style="margin: 0px;"> </span>Regarding information dissemination, the old
adage “the medium is the message” gives credence to the term “muscle rags.” YouTube
can be the audio-visual translation of this. The combination of which sometimes
better suited for RedTube. At what point does this resource type betray itself
permanently within quality limiting structures like brevity? The moment has
already come. </span></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkCfhg8oudOm1YzuwgEKWruE0ip_Mt7FbfRPhj29R_mdTFfTXtqZSnthRRwABQLcas_n0OREcmG85tTmlLsM9tHhUWmauANCXGqmQtX2RWlZQo8pYkVmQuk4hDSK7kG1vJlU-xwu-1sPc/s1600/compare.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: "times" , "times new roman" , serif;"><img border="0" data-original-height="1042" data-original-width="1600" height="208" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkCfhg8oudOm1YzuwgEKWruE0ip_Mt7FbfRPhj29R_mdTFfTXtqZSnthRRwABQLcas_n0OREcmG85tTmlLsM9tHhUWmauANCXGqmQtX2RWlZQo8pYkVmQuk4hDSK7kG1vJlU-xwu-1sPc/s320/compare.PNG" width="320" /></span></a></div>
<div style="text-align: center;">
<span style="margin: 0px;"><span style="font-family: "times" , "times new roman" , serif;">Look like this in 7 minutes!</span></span></div>
<div style="text-align: center;">
<span style="font-family: "times";">Follow the RedTube link below.</span></div>
<div style="text-align: left;">
<span style="margin: 0px;"><span style="font-family: "times" , "times new roman" , serif;"><br /></span></span></div>
<div style="text-align: left;">
<span style="margin: 0px;"><span style="font-family: "times" , "times new roman" , serif;">Moving
beyond what we will call “common content” the next subject is higher on the
echelon of quality. The previous may eschew the scientific or anecdotal details
for hype words and aesthetic appeal, a quality in its own way. (It is assumed
those magazines and sites are bought or visited in large part for the pictures
anyways.) Things such as essays, books, and certification courses
provide the consumer with more complete concepts surrounding fitness. Whether
this be scientific understanding, if not understanding at least providing
complete evidence; or reliable, clearly communicated, and honest anecdotal
details. The error here is to fall back on identifying completeness with
quality. Whereas completeness matters when misrepresentation is at stake,
completeness matters far less when it stands to cloud consumer understanding;
or otherwise mystify them about some fitness topic. A problem seen with
“professional content”. </span></span></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<span style="margin: 0px;"><span style="font-family: "times" , "times new roman" , serif;">This
“professional content” as it will be called, is so for a few reasons; some
follow. The first is that the more dedicated, educated, and experienced
individual tends to create this sort of information. People like this may write
articles or film videos, even frequently, and when they do so it tends to be the
cream of the crop. Packaged, at the very least, with bookends of letter
scramble after their name and one or two references at the end of the brief
article. But the majority who create “common content”, even of good quality,
will not move onto create professional content. This is obvious because harder
ventures are undertaken less frequently. Writing books, most would agree, is
more difficult than writing articles. But again, not all things are equal and
so the consumer must remain judgmental, situationally applying quality assessment
even when learning new professional content. A long book detailing how one went
from fat to fit is hardly a quality book if the author omits their gastric
bypass surgery. Similarly, is the exercise scientist who fudges the numbers to
prove a bias or conform to professional peer pressure. The lesson paragraphs before echoes here – Do not be fooled by
packaging. Amazing transformations, fantastical abstracts, inspiring stories of
success, a litany of graphs, charts, and references; these things are the
professional’s packaging. Determining true professional content is hard to do. <span style="margin: 0px;"> </span></span></span></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<span style="margin: 0px;"><span style="font-family: "times" , "times new roman" , serif;">That
does not mean though that these things are without purpose or use. Take for example a
graph, its purpose is to communicate visually the results of an observance by
the author. These can be tremendously helpful to the reader, thus improving
quality of the content. But should that neatly presented package, the graph,
contain information of little practical application or, worse yet, incorrect within
the context of its use, is the product itself then of good quality to the consumer? Surely not. An example: Prilepin’s Chart, a commonly referenced guide
for volume and intensity. A decades old analysis of Soviet era weightlifters.
How applicable is this to the common fitness enthusiast with only one to two
years of experience, who may resistance train as a hobby just three or four
days a week, alongside cardiovascular activities like cycling, perhaps
intramural sports such as softball? Clearly the guidelines set forth by
Prilepin should have little impact on the training plans of this individual.</span></span></div>
<div style="text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCVnp_Qk3IIOs02Du15m2J1BqL9dCpMXeU9QiqHJoJ7dioyPnTEqLyU-Nma8kzxszWwgDqv5l8bWlkb2AqZa1HSZUCzFpentoI73dvvw1vWGihYBB1BLCPl39H98jMGBf-SL_g_WQDhbc/s1600/Grandma-label.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1429" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCVnp_Qk3IIOs02Du15m2J1BqL9dCpMXeU9QiqHJoJ7dioyPnTEqLyU-Nma8kzxszWwgDqv5l8bWlkb2AqZa1HSZUCzFpentoI73dvvw1vWGihYBB1BLCPl39H98jMGBf-SL_g_WQDhbc/s320/Grandma-label.jpg" width="285" /></a></div>
<div style="text-align: center;">
<span style="font-family: "times" , "times new roman" , serif;"><span style="margin: 0px;">Grandma has PTSD from the time you made her do squats. </span></span></div>
<br />
<span style="font-family: "times" , "times new roman" , serif;"><span style="margin: 0px;">This
does not mean the chart itself is of poor quality, rather its qualities are not
properly suited for this consumer in its entirety. The inapplicable portions
waste. Here of space and time. As the creator knows, or should know, the lack
of applicability to the desired customer fills space that could otherwise hold
more beneficial information; or not exist at all. Consumers of fitness content,
already indoctrinated with brevity, soon begin recognizing wastes of their
time. Information they cannot apply physically tends to fall within this
consideration. This initiates a crisis of creativity because a creator of
fitness content may seek out science to build upon seeing it as a just means to
reinforce their authority; the professional majority’s chosen quality standard.
This method fails to produce quality content when constructed improperly due to
lack of true creator knowledge and understanding of their basis. Quality disappointment
occurs when such basis is contrived upon false knowledge of the evidence or
intentional perversion of it to fit creative needs, rather than the consumer’s own
productive needs</span><span style="margin: 0px;">. In cases like this the packaging of science resonates poorly. This could be due to the creator’s poor inspection of elements and construction
of the whole, or simply that particular reader is not convinced or
motivated by such a basis. Which is another reason why fitness content creators
also rely upon the anecdotal.</span></span><br />
<br />
<span style="margin: 0px;"><span style="font-family: "times" , "times new roman" , serif;">Just
as with science, misrepresentations of anecdotal evidence as a creative basis
for fitness content exists. Probably in the greatest quantities. Once again,
the creator of content is seeking out a means to reinforce their authority,
this time appeals to emotion are used instead of appeals to scientific faith. The
anecdotal fitness evidence is manifested in a myriad of ways. From client
weight loss stories to fanciful tales of personal struggle and glorified victories. The creator of such
content intends to convince their customer that they can have the same results
and to trust in the creator, because they have done hard things. </span></span><br />
<br />
<span style="margin: 0px;"><span style="font-family: "times" , "times new roman" , serif;">Should
individual progress be the heaviest measure when considering quality of
information? No. It is tied to ego and both the creator of information and the
person who puts it to use are invested in preventing waste of their mental and
physical efforts. At best let is serve as a window of possibilities. Proper use of anecdotal convincing requires a greater
amount of space and time to communicate for its details cannot be exactly
expressed. Rather they must be voiced by means of storytelling, using analogy
and contextual references in order to frame the consumers understanding.
Without it, the content is incomplete, thus reducing its quality. </span></span><span style="margin: 0px;"><span style="font-family: "times" , "times new roman" , serif;">Undertaking
reliance upon mostly, or solely, anecdotal evidence in today’s fitness content
market is a foolish endeavor. This is because even in “professional content”
brevity and succinctness are a valued trait, and so science, with its definite
terms makes brevity within this context easier. </span></span><br />
<br />
<span style="margin: 0px;"><span style="font-family: "times" , "times new roman" , serif;">Present still is brevity, a
characteristic broadly undermining fitness. Anecdotal
evidence tells the story of individual differences and how one came to surmount
these obstacles in the achievement of their goals. Without it, intangible
lessons of personal fortitude and creativity are absent; persuasion towards motivation
and inspiration. </span></span><br />
<br />
<span style="margin: 0px;"><span style="font-family: "times" , "times new roman" , serif;">Creators use one or both, science and anecdotal, as a means to
make good quality content as well as authority progression; a quality inherent
to all their creations. What readers must understand is that individual creator
authority does not guarantee the quality of their individual products. Rather
it should serve as a form of packaging. To this many fall victim: Applying
creator authority as the primary quality concern rather than assess quality
across their individual creations piece by piece. Such persons might be
unknowingly trapped in a cult of personality bolstered by today’s social media
driven professional ecosystem.</span></span><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwRHDet0Nkc9XewJlZ4n80wJMB_Bpeby-XGbwmzbxMhDBjCrFyE_GWzFuEmb_h7hv0Y3wUPSEGeZRQK3Nl6McwGUEFga4x9mN6gjJ9X7vJtribg_qbu37Via_S8Em2zsnt-Ya1j42FRpQ/s1600/Gym-Douche.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: "times" , "times new roman" , serif;"><img border="0" data-original-height="257" data-original-width="600" height="137" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwRHDet0Nkc9XewJlZ4n80wJMB_Bpeby-XGbwmzbxMhDBjCrFyE_GWzFuEmb_h7hv0Y3wUPSEGeZRQK3Nl6McwGUEFga4x9mN6gjJ9X7vJtribg_qbu37Via_S8Em2zsnt-Ya1j42FRpQ/s320/Gym-Douche.jpg" width="320" /></span></a></div>
<div class="separator" style="clear: both; text-align: center;">
I'm over the top. That means I know what I'm talking about.</div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="margin: 0px;"><span style="font-family: "times" , "times new roman" , serif;">A
professional can be a wealth of information, yet are only able to effectively
communicate it in writing, underperforming as a speaker at seminars for example.
Someone buys their book and months later pays hundreds of dollars to attend the
author’s training seminar, leaving it dissatisfied. Maybe only in the presenter,
perhaps too in the content, or the creator themselves. What effect does this
perception have on quality thereafter, in all present? </span></span></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="margin: 0px;"><span style="font-family: "times" , "times new roman" , serif;">This
is a reminder to always determine information quality like food, by the bite,
rather than from looking at the menu or even smelling it from across the table.
Like food, fitness content must be interacted with in order to fully observe
quality. Looking at a steak one cannot determine its quality. One must bite, chew,
pulverize, and transfer the steak across the tongue. Taking time to savor its
taste in order to determine a <i style="mso-bidi-font-style: normal;">portion</i>
of quality. Other experiences wholly separate from taste, like texture, providing
their own unique quality input. Similar is the consumption of fitness
information. Its quality taking variable time to assess; but many things taste
like they look. A nibble is often sufficient.</span></span></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="margin: 0px;"><span style="font-family: "times" , "times new roman" , serif;">Professional
content relies much more upon creator authority because it takes more time to create
and consume. Their authority an investment of time to develop. Starting first
with their ability to achieve and source quality bookends. Themselves
sacrificing brevity to do so. A risk to the creator undertaken as a gift of
brevity to their consumer. High quality fitness content of this nature requires
immense amounts of time to create as it relies upon both story telling of
anecdotal information as well as the breakdown into finer parts whatever science
used in furtherance of consumer understanding. Thus resulting in the desired
content quality from the creator. Whoever takes this in, via word, video, or lecture, has the responsibility of fully determining quality themselves. Each
method of information creation having unto itself specific notions of quality. </span></span></div>
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<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="margin: 0px;"><span style="font-family: "times" , "times new roman" , serif;">Those
attending seminars and reading books want to know their commitment of time,
sacrificing <u>their own</u> brevity, will result in higher quality information
earned. This is not always the case, but consumers still eagerly implement and
proselytize fitness protocols hoping to achieve a sense of self despite
whatever waste of time it may have actually been. Trust is not in the content,
not of the product so to speak. The expedited trust resulting from the
professional content packaging. Be wary of the effects this can have on quality
perceptions. Contemplate greatly personality and appearance in a personal
setting like a seminar for example. How have those things affected the quality assessment of the information given?</span></span></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "times" , "times new roman" , serif;"><span style="margin: 0px;">Further
consider the surface impact of footnotes or references in professional content.
This information is more detailed and separate from the source at hand. Its true
applicability, and thus quality, must be gone into further to comprehend. What
these things do is present the image of quality to the consumer. </span><span style="margin: 0px;">One sees these things on the page, reference numbers and footnotes, and bothers
not to examine them. Assuming that surely the author has and determined their
proper value to their own creation, and so the consumer of the information
takes quality for granted based upon the mere existence of a number. (1)</span></span></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="margin: 0px;"><span style="font-family: "times" , "times new roman" , serif;">Understand
this – that robs one of gaining greater quality from that content! Do not be
the reader who makes these things into packaging, for if the creator is truly the
cream of the crop, then that was not the intended purpose. The purpose is to
further improve the quality of the product one is interacting with. Recall that
fitness information, like food, must be appreciated over a period of time to
accurately understand quality. As one takes in professional content do so
wholly to improve satisfaction. Satisfaction applied to fitness
implies physical reward. Motivation enough to begin this practice if not
already doing so.</span></span></div>
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<span style="font-family: "times";"><br /></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSE3RTuQOVLo0Q4DfH1sGhhwShuAO1fsZWnAB2v6cAGMUx1K-mRbbiN0DzXTetnRfC3X6AD09U6GGmyg7tm2exVe06gyX2CySQoAyFXMywZYHD81KPMN920cCiBG48DRnOWJlgQIg5J4M/s1600/Learning-disabilities1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: "times" , "times new roman" , serif;"><img border="0" data-original-height="1068" data-original-width="1600" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSE3RTuQOVLo0Q4DfH1sGhhwShuAO1fsZWnAB2v6cAGMUx1K-mRbbiN0DzXTetnRfC3X6AD09U6GGmyg7tm2exVe06gyX2CySQoAyFXMywZYHD81KPMN920cCiBG48DRnOWJlgQIg5J4M/s320/Learning-disabilities1.jpg" width="320" /></span></a><span style="margin: 0px;"><br /></span></div>
<div align="center">
"Dear diary, today I realized not a single citation in all of last week's </div>
<div align="center">
reading made a difference to my squat. It was crushing. Why has the Lord<br />
cursed me with everlasting weakness?"</div>
<br />
<span style="font-family: "times" , "times new roman" , serif;"><span style="margin: 0px;">Assume </span><span style="margin: 0px;">there existed a fitness content creator who used footnotes maliciously, knowing
their inapplicability or inappropriateness to the content being made? To wow,
amaze, or mystify the reader; Danielewskian in a sense. Using these things
primarily to fortify perceptions of authority rather than provide information
clarity. Hoping the consumer treats these things as packaging like they did
themselves. Relying upon a false aesthetic to attain quality fulfilment. Readers
may be surprised to learn that some content creators rely upon this manner of
deception. Using these perceptions of quality to bolster authority. What a
disaster it would be if the majority of consumers treated these things the
same, as packaging. In such an environment quality dies. Being drowned out in
an oversaturated market of content built upon incomplete and manipulated
information.</span></span><br />
<br />
<span style="font-family: "times";"><span style="font-family: "times" , "times new roman" , serif;"><span style="margin: 0px;">When consumers of fitness content choose to make foot notes and
references, whether to scientific or anecdotal resources, into packaging, the
creators of such content see the allure of an easier route. True for both
common and professional content. Questioning their motives, thinking, <i style="mso-bidi-font-style: normal;">why take the time to vet these studies when
most of my readers wont?</i> Like brevity earlier this is a pitfall to avoid.
Luckily when one avoids brevity they participate in combating the spread of
such fitness content and hinder the professionalization of these individuals in
the fitness environment. </span></span></span><br />
<br />
<span style="margin: 0px;"><span style="font-family: "times" , "times new roman" , serif;">But
suppose now the consumers of such manipulated, incomplete, or otherwise determined
low-quality content take in that information faithfully and produce results, is
it after some chewing on, of quality? It could be argued that yes, this
information is of quality ex post facto. Is not much of exercise science today
proving what was effective decades ago? Maybe not the whole truth, but a
large part of it. Here one must look back and determine the basis factors that
resulted in their fitness progress? Was it faith and effort upon the
information gleaned or was the creator truly ahead of their time? What studies
are created out of a need to prove those efforts of lifters, bodybuilders,
runners, cyclists, etc., whose claims have been clung to and now warrant
examination? The results feasibly predetermined by training bias held by the
scientists themselves. After all, who makes such a scientific field their
profession without being actively involved in fitness personally? Few, if any.</span></span><br />
<br />
<span style="margin: 0px;"><span style="font-family: "times" , "times new roman" , serif;">Does
it matter? The corruption of evidence, or creation of it, as a means to yield
results <u>if those results are in fact produced</u>? Maybe so if differences
in rate of progress could be made; individual differences would make this a
substantial task. But should a person confess that they enjoyed the “unfounded”
training means towards their goal more – what of the information then? The
lesson here is that single factor quality assessments are near useless. Relying
upon bookends of authority or just one or two means to evaluate quality of
content is utterly incomplete. Many readers already placing far too much weight
upon creator bookends and other forms of packaging.</span></span><span style="font-family: "times";"><br /></span><br />
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</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTWwSB8ey952Balqs5PhQmmiEdvpp-mnzQt09CfG0NGn0NfUCX0mz6F02L2zIjGO1L6O4rTmQXVhp19QN91yfGS7o6BgN4vMMUiRqHw9E0E-hdIglg3unelxG2tLsZJPfxB67mLtsRyfM/s1600/sisyphus.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: "times" , "times new roman" , serif;"><img border="0" data-original-height="846" data-original-width="995" height="272" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTWwSB8ey952Balqs5PhQmmiEdvpp-mnzQt09CfG0NGn0NfUCX0mz6F02L2zIjGO1L6O4rTmQXVhp19QN91yfGS7o6BgN4vMMUiRqHw9E0E-hdIglg3unelxG2tLsZJPfxB67mLtsRyfM/s320/sisyphus.jpg" width="320" /></span></a></div>
<div class="separator" style="clear: both; text-align: center;">
Sure there may be a better way.</div>
<div class="separator" style="clear: both; text-align: center;">
But what if he just likes this stupid shit? </div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
S<span style="margin: 0px;"><span style="font-family: "times" , "times new roman" , serif;">ome
choose to practice fitness for philosophic or emotive reasons, the execution of
effort reflecting their underlying motivations. This commonly categorized within the anecdotal.
A person driven by emotion may benefit less from scientifically based content, yet
only find that content in today’s market. Walking in hand is the
creator of that content, finding themselves limited because the professionals
who came before too narrowly defined the path. Their unique content’s quality
impacted due to a stale knowledge environment of which they had no part in constructing.
Some creators find comfort in today’s limited environment, like prisoners do
after a while, because considering broad terms invites the unknown. Frightening
to a person whose authority is almost entirely dependent upon <i style="mso-bidi-font-style: normal;">what they know</i>. Admitting lack of
knowledge diminishes this and so content creators skittishly venture into areas
of information that may benefit them; whether by resource or inspiration. From
this fear consumers develop the belief that only things conveniently summed
ought to be trusted. </span></span></div>
<br />
<span style="margin: 0px;"><span style="font-family: "times" , "times new roman" , serif;">Should a mother trust in science, or faith, when needing the strength to rescue her
children? What study should she refer to before sprinting into a burning
building to drag them out, far surpassing any physical effort she has ever
performed? Why, not too long ago, was a 900-pound deadlift almost unheard of when
the record now stands over 100 pounds heavier today? Did that progress in human potential
manifest from an improvement in factual training basis, technology, or
something intangible? The cause of such improvement immeasurable as it is a combination of each. Are people
fools if their exercise protocols are not based in facts, perhaps comprised
more of philosophic justifications than the scientific? If fools, at what point
should one quality consideration take priority over the others? Remove the
emotive from Eddie Hall’s record 500-kilogram deadlift and what remains?
Without that quality, emotive, not even the man himself. </span></span><br />
<br />
<span style="margin: 0px;"><span style="font-family: "times" , "times new roman" , serif;">Now coming into focus is the limiting atmosphere of fitness content today. Its waste
of human physical potential, unknown.</span></span>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-3521252849981481371.post-17804390175866804432018-02-12T06:32:00.000-08:002018-03-22T09:23:52.536-07:00Spin Ups<br />
<div style="margin: 0px 0px 10.66px;">
<span style="font-family: Times, "Times New Roman", serif; font-size: 10pt; line-height: 107%; margin: 0px;">Summary: About 7,550 words legitimizing
fuckarounditis. Estimated 30 minute read time.</span><br />
<span style="font-family: Times, "Times New Roman", serif;"><span style="font-family: "courier final draft"; font-size: x-small;"><br /></span>
<span style="font-family: "courier final draft";"><u><a href="https://www.youtube.com/watch?v=FS5YrhCZtbQ">Listen to the narration on YouTube here</a>.</u></span></span><br />
<span style="font-family: Times, "Times New Roman", serif;"></span><br /></div>
<div style="margin: 0px 0px 10.66px;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times, "Times New Roman", serif; margin: 0px;">Some may call it hazing, but we just
called it training. </span></b></div>
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<div style="margin: 0px 0px 10.66px; text-indent: 0.5in;">
<span style="font-family: Times, "Times New Roman", serif;"><span style="margin: 0px;">A
dozen years ago I was a young Marine newly assigned to the Security Forces
Company at the submarine base in Bangor, Washington. The duty wasn’t much.
Stand post. Endure boredom and long hours on your feet, or ass, should one be
destined to drive on post. I did a whole lot of both in Washington. The Marine
Corps Security Forces Company (MCSF Co.) was comprised of four individual
platoons and once the command’s orientation program was finished I was sent to
the newly created 4</span><span style="margin: 0px;"><sup><span style="font-size: x-small;">th</span></sup> Platoon. The climate of the command was harsh and very competitive. This came forth out of fear of lackadaisical attitudes and individual complacency. Leading up
to this I had always strived to be in a billeted position. As a boot Marine
this mostly required physical fitness and not being an idiot. Providence made
me decent at each. This created early success in Bangor. </span></span></div>
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<div style="margin: 0px 0px 10.66px;">
<span style="margin: 0px;"><span style="font-family: Times, "Times New Roman", serif;"><span style="margin: 0px;"> </span>After being “in the platoons” for a year
and some months a person finds themselves over the whole standing post bit. There was a way
out, only one known: to try and get into the Close Quarters
Battle teams. Simply referred to by everyone as CQB. The short-term
requirements were attending and graduating from the specialty school in
Chesapeake, VA. The shorter-term requirements were getting the OK from the platoon commander to get your Chesty Puller loving ass kicked all day and night
for a few weeks at Spin Ups before even getting a school seat in Virginia.
The reason – identify the
weak early. The Spin Ups program that the Bangor CQB teams ran was insanity.
Early morning physical training became all-day physical training with its
endless marksmanship drills, calisthenics, and runs. </span></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvCOS4sD-tdCrZP9m_QHCLqEtB_DSbZJURXURhSTPDWKMg-wkbjq0mr4jlqbJGdKst6PRiDZtkuDkgK-RylMKMhf5gjnO0RvzM59KvJJyr9ghZVVRag50Wjl9SdZDYvEain57Zih8kRpU/s1600/Chesty-Puller.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Times, "Times New Roman", serif;"><img border="0" data-original-height="326" data-original-width="580" height="179" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvCOS4sD-tdCrZP9m_QHCLqEtB_DSbZJURXURhSTPDWKMg-wkbjq0mr4jlqbJGdKst6PRiDZtkuDkgK-RylMKMhf5gjnO0RvzM59KvJJyr9ghZVVRag50Wjl9SdZDYvEain57Zih8kRpU/s320/Chesty-Puller.jpg" width="320" /></span></a></div>
<div align="center" style="margin: 0px 0px 10.66px;">
<span style="margin: 0px;"><span style="font-family: Times, "Times New Roman", serif; font-size: x-small;">Saw more shit than most veteran outhouses.</span></span></div>
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<div style="margin: 0px 0px 10.66px;">
<span style="margin: 0px;"><span style="font-family: Times, "Times New Roman", serif;"><span style="margin: 0px;"> </span>I never had the opportunity to go to Spin
Ups and join the CQB teams at Bangor. Fortunately, I was put on a meritorious
promotion board and found myself being a Corporal running classes at the
command’s orientation program. Part of me always wanted to see what Spin Ups
was like. A slightly bigger part was cowardly afraid of failure – it looked
hard! Back at orientation I had the pleasure of watching many of my friends
suffer the fury while at Spin Ups. This was because the school house’s training
field was shared by all. The training methods
employed by the leadership of the CQB Teams were likable. These were combat hardened Marines
forging hard young men before my eyes. Consistency, practice, <i style="mso-bidi-font-style: normal;">effort</i>, these things honed the killer
abilities desired. That last one especially sought after by the instructors.
The more <i style="mso-bidi-font-style: normal;">effort</i> a student showed, the
better they performed, which built consistent outcomes, consistently powering
that <i style="mso-bidi-font-style: normal;">effort</i>. Less fueling motivation
than it was generating momentum.</span></span></div>
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<div style="margin: 0px 0px 10.66px;">
<span style="margin: 0px;"><span style="font-family: Times, "Times New Roman", serif;"><span style="margin: 0px;"> </span>Looking back this concept gives inspiration
because what Spin Ups sought was the motivated individual and in beating the
crap out of them forge a more prepared individual. Ready to get what they
wanted, really. The program taught skills and developed abilities specific to
the school Spin Ups students were hoping to attend. This wasn’t pure chaos,
although one could see where a Lance Corporal in his second week of the program
may think so. Conceptually, it was expected immediate progress, small parts soft-core
hazing, masked in Esprit de Corps, in preparation of more lasting training. This
brief period of aggressive training identified the underperforming areas of the
Marine and hammered them bloody.</span></span></div>
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<div style="margin: 0px 0px 10.66px; text-indent: 0.5in;">
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;">This
training intent can be successfully applied in the gym, whether it be the already
motivated lifter, a competitor or hobbyist, or one seeking new motivation;
stale from their old training, unsure of where to turn next. Everyone wants to
get better: more fit, stronger, leaner, faster, so forth. How can these ideas borrowed
from the Leathernecks be made applicable to normal folk?</span></div>
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiaCA04DYuusDNY4lua0tDBR4Jyw_ODWxPvL4N5QOcs0Vtag2Nw8tohORTDdttn44HxkK4p98OGH2qtph6VRESAi0VOXltkWHXtEuZSqxPpNUikKd8esBojqgiaZQBo1iGRcRQNPlcK_0w/s1600/InkedBangor+4th_LI.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Times, "Times New Roman", serif;"><img border="0" data-original-height="400" data-original-width="532" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiaCA04DYuusDNY4lua0tDBR4Jyw_ODWxPvL4N5QOcs0Vtag2Nw8tohORTDdttn44HxkK4p98OGH2qtph6VRESAi0VOXltkWHXtEuZSqxPpNUikKd8esBojqgiaZQBo1iGRcRQNPlcK_0w/s320/InkedBangor+4th_LI.jpg" width="320" /></span></a></div>
<div align="center" style="margin: 0px 0px 10.66px;">
<span style="font-family: Times, "Times New Roman", serif;"><span style="font-family: "courier final draft"; font-size: x-small;">Red dot is GZ. </span><span style="font-family: "courier final draft"; font-size: x-small;">If memory serves correctly, </span><span style="font-family: "courier final draft"; font-size: x-small;">this was</span></span></div>
<div align="center" style="margin: 0px 0px 10.66px;">
<span style="font-family: Times, "Times New Roman", serif;"><span style="font-family: "courier final draft"; font-size: x-small;">after a particularly </span><span style="font-family: "courier final draft"; font-size: x-small;">quick gasmask hike back from the wire.</span></span></div>
<div style="margin: 0px 0px 10.66px;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times, "Times New Roman", serif; margin: 0px;">Spin Ups – The 1<sup><span style="font-size: x-small;">st</span></sup>
Application </span></b></div>
<div style="margin: 0px 0px 10.66px;">
<b style="mso-bidi-font-weight: normal;"><span style="margin: 0px;"></span></b><b style="mso-bidi-font-weight: normal;"><span style="font-family: Times, "Times New Roman", serif; margin: 0px;">Improving Deficiencies. </span></b></div>
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<div style="margin: 0px 0px 10.66px; text-indent: 0.5in;">
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;">I
have endured periods of training where I was both bored and broken; not a fun
boat to row. In these times it seemed like I was working directly against the
current. It is easy to think the solution could be to row harder - to bury the
oars and pull! But no, the better solution is to get out of the way of what is
working against us and find a better way. Spin Ups can present those ways; even
ones before unseen or unconsidered. </span></div>
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<div style="margin: 0px 0px 10.66px;">
<span style="margin: 0px;"><span style="font-family: Times, "Times New Roman", serif;"><span style="margin: 0px;"> </span>In the gym “work” is comprised of the
various exercises, sets, and weights that are lifted. Everyone who lifts longer
than a year will come to a point where they are unsure of exactly how they want
to move forward in some regard, maybe in small part or whole, but they have an
idea of where they want to go. An easily understood example is a person who has
been struggling on all three lifts, the squat, bench press, and deadlift, finding
no means to improve one or all. Each of the three is seemingly stagnant but the
choice presents itself: “Do the fucking program?” Or, maybe the bench press is
more appealing these days so prioritize that instead?</span></span></div>
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<div style="margin: 0px 0px 10.66px; text-indent: 0.5in;">
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;">Except
their training hasn’t prepared them for that venture. The volume, the
intensity, the <i style="mso-bidi-font-style: normal;">consistency of effort</i>
in a specifically focused plan like that has been absent. Knowing where one
wants to be but not knowing the steps to appropriately get there is a tough
thing to face in training. </span></div>
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<div style="margin: 0px 0px 10.66px;">
<span style="margin: 0px;"><span style="font-family: Times, "Times New Roman", serif;"><span style="margin: 0px;"> </span>That is where using these ideas may prove
helpful. The Spin Ups concept prepares the lifter for what is ahead in training.
Whether it is known, or not, as Spin Ups can be a phase of discovery. A
powerlifting meet, a Spartan run, or finding new hunger. Use Spin Ups not (only)
as a means of <s>hazing</s> training but also as a mind set and frame work to produce
results in the desired training heading. This concept may also expose training
ideas of new interest like permit dabbling into strongman, finally. This is one
way that Spin Ups may serve as a spark of newfound training motivation alongside
genuine progress. </span></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBry61fNVuj5mnYmhohJxsBwB6hIZwzjSs4I5wqFEGj99isu4IVLnn52A2B5oAPniWTsUZcQAy7lhRKTltqXB5RHBMB0LIs2waMqtRp2UKi5DHrYF3rPGp5oRk9OZ1lg080JbR-D_mMME/s1600/CQB+NCOs.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Times, "Times New Roman", serif;"><img border="0" data-original-height="450" data-original-width="600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBry61fNVuj5mnYmhohJxsBwB6hIZwzjSs4I5wqFEGj99isu4IVLnn52A2B5oAPniWTsUZcQAy7lhRKTltqXB5RHBMB0LIs2waMqtRp2UKi5DHrYF3rPGp5oRk9OZ1lg080JbR-D_mMME/s320/CQB+NCOs.png" width="320" /></span></a></div>
<div style="margin: 0px 0px 10.66px; text-align: center;">
<span style="font-size: x-small;"><span style="font-family: Times, "Times New Roman", serif;"><span style="margin: 0px;">The training field. </span><span style="margin: 0px;">The stairs in the background</span></span></span></div>
<div style="margin: 0px 0px 10.66px; text-align: center;">
<span style="margin: 0px;"><span style="font-family: Times, "Times New Roman", serif; font-size: x-small;">everyone at Bangor went to war with.</span></span></div>
<div style="margin: 0px 0px 10.66px; text-align: center;">
<span style="margin: 0px;"><span style="background-color: transparent; color: black; display: inline; float: none; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: center; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><span style="font-family: Times, "Times New Roman", serif; font-size: x-small;">These two though, genuine warriors.</span></span><b></b></span></div>
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<div style="margin: 0px 0px 10.66px;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times, "Times New Roman", serif; margin: 0px;">Wanting to improve a single lift or
muscle group, but unsure of exactly how? Stuck in a relationship with a program
that’s got you down and want out?</span></b></div>
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<div style="margin: 0px 0px 10.66px; text-indent: 0.5in;">
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;">I’ve
periodically implemented short periods in my training that kick my own ass in
preparation for something else further down the line. That’s a piece of Spin
Ups’ purpose. The intent of these training blocks, typically just two to three
weeks, can be various and some may consider them ethereal, even illogical. Like
improving motivation to train or to even be in the gym at all! Mostly though, I
used these short blocks to ramp up my abilities in specific areas. Lifters
might do something like this for either of those two reasons. </span></div>
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<div style="margin: 0px 0px 10.66px; text-indent: 0.5in;">
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;">The
second will be addressed first – ramping up abilities in specific areas. When arriving
at Spin Ups a Marine might handle the pistol like their hands are on backwards.
How does one improve such a cursed individual? It is far too late in the
trimester for an abortion, said the Doc. The only practical answer is to work
hard at improving this fault in their ability. The grunt answer nearly
massacres entire squads of 19-year-old infantrymen. Our backwards handed friend
may have only handled the pistol a dozen times before. Now that his instructors
have identified this, cruel yet honorably, they require he handle its 34.2oz a
dozen <i style="mso-bidi-font-style: normal;">hours</i> a day, for the rest of
Spin Ups. Those reading this have no need for such rabid concentration.
Instead, the intent of improving rapidly towards a known goal can be applied;
albeit with obligatory <i style="mso-bidi-font-style: normal;">effort</i>.</span></div>
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<div style="margin: 0px 0px 10.66px; text-indent: 0.5in;">
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;">An
example will be familiar to those who know well the common “off the shelf”
programs of our day. Much like our imaginary Marine going from handling the
pistol infrequently, to very frequently, lifters may want to increase their
movement frequency. For those doing something like 5/3/1 they may want to move
onto Smolov for their squat or bench press. Within GZCL program templates, like
going from Jacked & Tan modeling to UHF (Ultra High Frequency) which can
have 2x or 3x the frequency as the former.</span></div>
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<div style="margin: 0px 0px 10.66px; text-indent: 0.5in;">
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;">Knowing
they want to move into a bench press centric cycle the lifter would start
adding in triceps, delt, and pec accessories on days where the main lift was
squat, or deadlift. Typically, those days would have back or leg accessories
planned. When performing these added T3 accessories they should be hammered
using max reps, cheat reps, anything to get in a little extra work at the end
of the session. It starts with just a little work, so the <i style="mso-bidi-font-style: normal;">effort</i> can be very high. Details follow on how initial
additions focus the development of those muscles involved,
instead of simply adding more of the compound lift. Two main reasons: </span></div>
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<div style="margin: 0px 0px 10.66px 48px; text-indent: 0.5in;">
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;">1. Accessories are kept lighter and
recover more easily even with very high training effort. An important factor to
consider during this training cusp, which must remain sustainable. This begins
developing specific muscles involved in the bench press and functions well as a
means of identifying lagging muscles early. Doing more sets with triceps over
pecs, push downs vs. flyes for example, begins working on them sooner rather
than later. </span></div>
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<div style="margin: 0px 0px 10.66px 48px; text-indent: 0.5in;">
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;">This is great because in a short
period of time the lifter will be adding bench anyways and when they do, they
are better prepared to do so. When beginning a training cycle predominately built on a single lift like Smolov for example, or UHF to a lesser extent, these minor faults will not result in failure.</span></div>
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<div style="margin: 0px 0px 10.66px 48px; text-indent: 0.5in;">
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;">2. Wanting to bench more often, and
doing so immediately, could lead to bad decisions. Some are prone to this,
perhaps the reader. Definitely the author. Thus, #1. Same goes for squatting and deadlifting. Consider this practice in delayed gratification. </span></div>
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<div style="margin: 0px 0px 10.66px; text-indent: 0.5in;">
<span style="margin: 0px;"><span style="font-family: Times, "Times New Roman", serif;">The "opposite" session is after a five-minute rest period – so that the lifter comes back
fresher. It allows effort to be higher, which makes the gym more fun. The
load and volume should be enough to get a pump, not so much to be sore later
that day. If squats and deads went well this short “second session” is higher in effort almost naturally; which must be high in this period. If the
squats and deads do not go so well, the new additions serve as a saving grace at the end of a
workout. <i style="mso-bidi-font-style: normal;">At least there’s a killer pump
at the end of this mess.</i></span></span></div>
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<div style="margin: 0px 0px 10.66px;">
<span style="margin: 0px;"><span style="font-family: Times, "Times New Roman", serif;"><span style="margin: 0px;"> </span>As mentioned above adding in T3 work more
frequently and in ramping volumes is the first step. This progresses into T2 adjustments, further preparing the lifter for the more stressful work desired in the T1, which soon follows Spin Ups. If a lifter wants to begin
doing more deadlifting then things like hamstring curls, hyper extensions, and
barbell rows should begin taking a larger priority; initiating this preparatory
phase. Adding these to their current plan in the final two to three weeks sets
them up for success when beginning their lift centric training plan.</span></span></div>
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<div style="margin: 0px 0px 10.66px;">
<span style="margin: 0px;"><span style="font-family: Times, "Times New Roman", serif;"><span style="margin: 0px;"> </span>This is successful because there are two
mindsets. The first is that of the lifter who doesn’t want to sacrifice the
results of their current plan in its final weeks. The second is the lifter who
wants to get on with it anyways and maybe bite off more than they can chew. Both
are urged to look ahead and plan their training strategically. Think about
where they want to be in three months, not three weeks. Still further, three
years.</span></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://upload.wikimedia.org/wikipedia/commons/0/00/Sierpinskitetrahedron.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Times, "Times New Roman", serif;"><img border="0" data-original-height="319" data-original-width="360" height="283" src="https://upload.wikimedia.org/wikipedia/commons/0/00/Sierpinskitetrahedron.gif" width="320" /></span></a></div>
<div align="center" style="margin: 0px 0px 10.66px;">
<span style="margin: 0px;"><span style="font-family: Times, "Times New Roman", serif; font-size: x-small;">Give time to consider the finer parts</span></span></div>
<div align="center" style="margin: 0px 0px 10.66px;">
<span style="margin: 0px;"><span style="font-family: Times, "Times New Roman", serif; font-size: x-small;">of such a marvelous pyramid.</span></span></div>
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<div style="margin: 0px 0px 10.66px; text-indent: 0.5in;">
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;">These
two to three weeks of Spin Ups in this example are just focused training
additions to an existing plan. In later examples Spin Ups may be the whole
plan. Using lofty deadlift ambitions as an example goal, a T1 bench session
would be quickly followed by something more deadlift related like hamstring
curls, hyper extensions, and rows. A specific example using a lifter who wants
to increase their deadlift in their next training cycle, but knows they
currently lack posterior chain work capacity:</span></div>
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;">Current
weekly training schedule for Lifter A. </span><br />
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;">D1:
T1/Squat, T2/Pause Squat, T3/Legs & Abs</span><br />
<span style="font-family: Times, "Times New Roman", serif;"><span style="margin: 0px;"><br /></span>
<span style="margin: 0px;">D2:
T1/Pause Bench, T2/Close Grip Bench, T3/Pecs & Triceps</span></span><br />
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;">D3:
T1/Deadlift, T2/Stiff Leg Deadlift, T3/Back & Biceps</span><br />
<span style="font-family: Times, "Times New Roman", serif;"><span style="margin: 0px;"><br /></span>
<span style="margin: 0px;">D4:
T1/Overhead Press, T2/Incline Bench, T3/Shoulders & Triceps</span></span><br />
<span style="margin: 0px;"><span style="font-family: Times, "Times New Roman", serif;"></span><br /></span>
<br />
<div style="margin: 0px 0px 10.66px;">
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;">Desired weekly
training schedule with increased deadlift related and back work in an effort to
progress the deadlift specifically later on down the road. (Earning that double
wide certification.) </span></div>
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;">D1:
T1/Squat, T2/Pause Deadlift, T3/Back & Abs</span><br />
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;">D2:
T1/Pause Bench, T2a/CG Bench, T2b/RDL, T3/Pecs & Triceps</span><br />
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;">D3:
T1/Deadlift, T2a/Deficit Deadlift, T2b/Row, T3/Abs & Biceps</span><br />
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;">D4:
T1/Press, T2a/CG Incline Bench, T2b/deadlift, T3/Shoulders</span><br />
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<span style="font-family: Times, "Times New Roman", serif;"> <span style="margin: 0px;">A
description of a 3-Week Spin Ups, where they are “spinning up” their posterior
chain general strength and endurance as well as deadlift frequency soon follows. This is how a lifter can to go from
the first schedule to the second sensibly. Also notice that the lifter
understands the need for triceps focus in their training. When considering a
new weekly training schedule, they have opted for Close Grip (CG) alternatives
in the T2 to supplement the T3 triceps work that is no longer planned. Maybe
they have ran Spin Ups before and found out then how poorly their triceps were
developed.</span></span><br />
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<div style="margin: 0px 0px 10.66px;">
<span style="margin: 0px;"><span style="font-family: Times, "Times New Roman", serif;"><span style="margin: 0px;"> </span>Week 1: Day 1, T3 first changes to back
& abs. Do accessories for max reps, repeating the same weight for multiple
sets. Striving for a certain average rep:set or total reps; depending on how
personally that movement progresses best. The new T3’s would ideally match in
volume those of the old T3’s at minimum. On Day 3, the lifter drives the T1 a
little harder too; perhaps pushing an AMRAP within one rep of failure. This
prepares them for the upcoming deadlift centric training cycle. Row variations loaded
as a T3 are added to prepare them for a heavier T2b Row in the future plan this
day. Progression should be by volume first, otherwise 5 to 10 lb. added per
week. Do that for the next two weeks. Abs and biceps finalize the T3 shift this
first week, obviously these need no motivation to train.</span></span></div>
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<div style="margin: 0px 0px 10.66px;">
<span style="margin: 0px;"><span style="font-family: Times, "Times New Roman", serif;"><span style="margin: 0px;"> </span>Week 2: Add in the lighter T2b RDL work to
Day 2 and 50% of the volume initially planned to D4’s T2b deadlifting in the
future plan, which is heavier, thus it being at the end of the training week. This allows for recovery over the weekend. The new RDL work should start with one
set, then two, then three. By the time “Week 4” rolls around, which would
actually be Week 1 of the new deadlift plan, T2 RDL work capacity is up to
normal T2 ranges of 20-30 reps in a workout. Day 1 and 3’s T3 movements should
have reps added to the same weight, or weight added with very similar total
reps.</span></span></div>
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<div style="margin: 0px 0px 10.66px;">
<span style="margin: 0px;"><span style="font-family: Times, "Times New Roman", serif;"><span style="margin: 0px;"> </span>Week 3: Change D1 T2 to Pause Deadlift from
Pause Squat. This adds in the final component to frequency. Its time under tension and
intensity being relatively high, which is why it was added last. The two weeks
prior acted to prepare for this. Ramp up intensity on the row variant for D3
and add in remaining volume for D4’s T2b deadlifting. The “spinning up” of the
posterior chain has occurred gradually and the new deadlift plan can be tackled
with greater skill, strength, and confidence. Additionally, that new plan has
likely been improved by means of the Spin Ups creative process. More on that
later.</span></span></div>
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<div style="margin: 0px 0px 10.66px; text-indent: 0.5in;">
<span style="margin: 0px;"><span style="font-family: Times, "Times New Roman", serif;">The
thing to remember while making these changes is that this cusp of training is
perfect for identifying what works and what does not. Use a Spin Ups phase to
dial in abilities and refine the structure of the desired plan for future
gains. In this sense Spin Ups is a sort of semi-planned and dedicated
“Fuckarounditis” where a lifter is permitted leeway so long as it functions to
show where they need to go and demands <i style="mso-bidi-font-style: normal;">effort
</i>to get there. Knowing the steps exactly week to week or month to month is
far from important most of the time. Progression is deciding the heading and
acting with effort in that direction. <span style="margin: 0px;"> </span></span></span></div>
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<div style="margin: 0px 0px 10.66px; text-indent: 0.5in;">
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;">Knowing
that more deadlifting was most desired in their training future the lifter in
the example above gradually improved their lifting capacity to better serve
that function. The row type, deficit amount, etc., can change workout to
workout in Spin Ups. This allows finding the things that work best individually.
Similarly, the T2 movements from Days 1 and 3 could be swapped because of a
recovery need that was found during this phase. Small changes made because the
need was identified early builds a more resilient foundation for future
success. The deadlift is a prime example of an opportunity for more people to
“ease into” grater workload using Spin Ups. How many programs off the shelf
lack pulling volume? Too many. </span></div>
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<div style="margin: 0px 0px 10.66px; text-indent: 0.5in;">
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;">This
is the less harsh version. The version more closely aligned to the intended
purpose of Spin Ups - physical and mental preparation, rather than the
subversive yet still highly sought-after purpose of crushing a person. The
above details how one could go about improving their capacity, without
knowing all the specifics of a future plan. In doing so they begin working on
what is wanted sooner (getting it done already!) while also earning previews into needs
and abilities that serve as a muse for training planning. The Spin Ups period
of two to three weeks allots plenty of time to get specifics in order while
building the momentum needed to begin that new phase successfully.</span></div>
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<div style="margin: 0px 0px 10.66px; text-indent: 0.5in;">
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;">Spin
Ups in this use is a period of gradual experimentation where the lifter adds
work and sustains effort in the chosen heading. This prevents reckless training
which can result in over-soreness, wholly different from overtraining. Minimally,
the incremental additions produce muscular endurance results within three
weeks, this means a hard switch from one program to another is less likely to break
a lifter off. Maximally, they are more likely to start off a new training plan
without hang-up because the last three weeks prepared them for this new
training direction. That means PR’s come quickly.</span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXaliPiGdAam0MhpMWJMnakPraLDWdYg1QiIyZIXnFKtF7Rc3DcN3JBPmpxM4RD0HW46B5uEo3Ai9iosh4sKMSh2U8_KUR5hR8jHfVWfU8HiKHzBS8IQG_RMmpRTpTrEmi_-PS1FbkOaQ/s1600/pr+train.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Times, "Times New Roman", serif;"><img border="0" data-original-height="851" data-original-width="1600" height="170" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXaliPiGdAam0MhpMWJMnakPraLDWdYg1QiIyZIXnFKtF7Rc3DcN3JBPmpxM4RD0HW46B5uEo3Ai9iosh4sKMSh2U8_KUR5hR8jHfVWfU8HiKHzBS8IQG_RMmpRTpTrEmi_-PS1FbkOaQ/s320/pr+train.JPG" width="320" /></span></a></div>
<div style="text-align: center;">
<span style="font-family: Times, "Times New Roman", serif;"> <span style="font-size: x-small;">Gains Train.</span></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcfI-CWRJxyqeqY4TfzK8qkptbT1EBY8satn7KnEPyjZuHmTCYgeVpVG1vZWTAj3d12B2FIG9u0JduH18Sd_zaytlz9l_99R0M9gcxeL9LpCenHTM_Y-wBSPbr7ZPXaPweqYDz0aEBOho/s1600/old+train.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Times, "Times New Roman", serif;"><img border="0" data-original-height="588" data-original-width="640" height="294" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcfI-CWRJxyqeqY4TfzK8qkptbT1EBY8satn7KnEPyjZuHmTCYgeVpVG1vZWTAj3d12B2FIG9u0JduH18Sd_zaytlz9l_99R0M9gcxeL9LpCenHTM_Y-wBSPbr7ZPXaPweqYDz0aEBOho/s320/old+train.jpg" width="320" /></span></a></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: Times, "Times New Roman", serif; font-size: x-small;">Some old train.</span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: x-small;"><span style="font-family: Times, "Times New Roman", serif;"></span><br /></span></div>
<span style="font-size: x-small;"></span><span style="font-family: Times, "Times New Roman", serif;"></span><br />
<div style="margin: 0px 0px 10.66px;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times, "Times New Roman", serif; margin: 0px;">Workout modifiers and the Spin Ups
concept.</span></b></div>
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<div style="margin: 0px 0px 10.66px; text-indent: 0.5in;">
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;">These
are things that many already do in the gym. Stuff like drop sets and last sets
pushed for as many as possible. Framed within the Spin Ups concept
these training modifiers increase <i style="mso-bidi-font-style: normal;">effort</i>,
which is either #1 or #1 for reasons to do Spin Ups phases. If
training is stale, these actions serve to provide momentum needed to break
free. </span></div>
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<div style="margin: 0px 0px 10.66px; text-indent: 0.5in;">
<span style="margin: 0px;"><span style="font-family: Times, "Times New Roman", serif;"><span style="margin: 0px;"> </span>An Example: A lifter has been training with
a 5x5 for a few months, making <i>some</i> progress, but not “feeling” like they are
doing a lot in the gym. (Really, a common complaint.) For two to three weeks
they could do a Rep Max set and Drop Sets (Both, One, or any combination of
those that follow) to drive <i>effort</i> in either strength or endurance. This Spin Ups phase
is harder and afterwards the data points earned allow the
lifter to better figure volume and intensity needs, perhaps requiring a small
shift from the original 5x5, which they continue onto. Likeliest scenario for
these trainees - not using enough weight before!</span></span></div>
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<div style="margin: 0px 0px 10.66px; text-indent: 0.5in;">
<span style="font-family: Times, "Times New Roman", serif;"><span style="margin: 0px;">Rep
Maxes and heavy singles: In many common training plans and in personally
coached environments a lifter may have to, or want to, do a single set at a
heavier weight than the called for work of the day. </span><span style="margin: 0px;">For example, a 3x3 in the T1 was
planned, but today the lifter was feeling good so they worked up to just one heavier rep before going lighter to that 3x3. The goal is a textbook single rep slightly
heavier than the called for 3x3 weight. </span></span></div>
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<div style="margin: 0px 0px 10.66px; text-indent: 0.5in;">
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;">This
would be an “over warm single”, or many other names, but the idea remains the
same. The work of the day has been modified by adding in higher intensity and
very little relative volume. A Spin Ups phase could implement frequent overwarm
work to assess technical limits in one’s lifts. Across three weeks finding
where in the range of motion form breaks down, in what ways, at what weights. Does form hold strong
even up to a 2RM? If so, great. What about follow on reps, does it consistently
remain in good position with sound bar control across a few heavier reps? Thus,
the reason to do not only overwarm singles, but more so, 3, 4, and 5 rep maxes
as overwarm sets. In most cases lifters experience radical decline in lift
quality across reps during heavy sets. Not simply in posture, but also rep speed slowing; a valuable goal for improvement in the T1. Use overwarm rep maxes in a current plan during Spin Ups phases to identify technical faults early, so that a future
plan can close the gap more permanently.</span></div>
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<div style="margin: 0px 0px 10.66px; text-indent: 0.5in;">
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;">Drop
Sets: The 3x3 is done, but still more work is needed to be performed, whether for
development of technique, endurance, or strength. A drop set would be preferred
if the 3x3 weight limited the amount of work or sacrificed technique. Lowering
an amount ranging from 10% to 20% is typical and permits more volume within
technical capacity. There is little room and sparse time for reps with poor
form. Using drop sets assumes that the 3x3 was near the intersectional limits
of volume, intensity, and technical ability thus requiring a reduction in load
(intensity) to develop the remaining two; volume and ability.</span></div>
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<div style="margin: 0px 0px 10.66px; text-indent: 0.5in;">
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;">Example Drop Set Progressions:</span></div>
<div style="margin: 0px 0px 10.66px; text-indent: 0.5in;">
<span style="margin: 0px;"></span><span style="font-family: Times, "Times New Roman", serif; font-size: 9pt; line-height: 107%; margin: 0px;">*3x3 is simply an example*</span><span style="margin: 0px;"></span></div>
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<div style="margin: 0px 0px 10.66px; text-indent: 0.5in;">
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;"><u>Endurance Focused</u></span><br />
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;">Week 1: 3x3, drop 20% for 2 Max Rep
Sets.</span><br />
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;">Week 2: 3x3, drop 20% for 3 Max Rep
Sets.</span><br />
<span style="font-family: "courier final draft";"><span style="font-family: Times, "Times New Roman", serif; margin: 0px;">Week 3: 3x3, drop 20% for 4 Max Rep
Sets.</span></span></div>
<span style="font-family: "courier final draft";"></span><span style="font-family: Times, "Times New Roman", serif;"></span><br />
<div style="margin: 0px 0px 10.66px; text-indent: 0.5in;">
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;">Week
1 identifies two things. The first being endurance after a near limit workload
(the 3x3 sets). The second is follow up performance to that initial drop set MRS, or "rep out" –
this is a truer sign of muscular endurance. The first drop set can go incredibly
well simply because the reduced load has an affect on the nervous system. Muscle fatigue will have genuinely set in by the second set and
the rep drop better identifies capacity. The following two weeks works on
adding volume to the same relative percentage; assuming the 3x3 is progressing
in weight week to week. Alternatively, a lifter could opt to hold the drop set
Max Rep Sets (MRS) at the Week 1 weight for the remainder of Spin Ups, building
a base of volume at that weight.</span></div>
<div style="margin: 0px 0px 10.66px; text-indent: 0.5in;">
<span style="margin: 0px;"></span><u><span style="font-family: Times, "Times New Roman", serif; margin: 0px;">Strength Focused</span></u><br />
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;">Week 1: 3x3, drop 20% for 2 Max Rep
Sets.</span><br />
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;">Week 2: 3x3, drop 15% for 2 Max Rep
Sets.</span><br />
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;">Week 3: 3x3, drop 10% for 2 Max Rep
Sets.</span><span style="margin: 0px;"></span></div>
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<div style="margin: 0px 0px 10.66px; text-indent: 0.5in;">
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;">In
this example the progression holds the number of sets, although the amount of
volume could go up if the lifter excels each week adding reps to their two
sets. However, the intensity progression each week may
prevent that. This starts with a large drop, just 80% of the previous workload,
which should permit significant volume with good quality. The next two weeks
get heavier, 85% and 90% relative loads, which drive work capacity near those
limits of the 3x3 or other used straight sets. There is no standard amount of
what should be expected as normal when it comes to these drop percentages and
reps one is able to perform. If a lifter finds themselves tiring after follow on
sets in their normal T1 work this method of drop set strengthening could prove
useful in developing their intensity capacity. </span></div>
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<div style="margin: 0px 0px 10.66px; text-indent: 0.5in;">
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;">Last
Set AMRAP: Extra reps are performed at the
end of the set because the lifter “is in the groove”. Gaining more volume at
this higher intensity means more work is being done by the lifter. That’s <i style="mso-bidi-font-style: normal;">effort</i> in action. These are great when
technical limits are strictly enforced. Unfortunately, this modifier is often
abused for the sake of showmanship or needless PR’s; “PR’d my 11 Rep Max Today.
#HerniasForGains” The AMRAP is preferred over the drop set when the weights can
be pushed and maintained with good quality, otherwise, use a drop set to gain
that volume and sustain movement quality. Because the AMRAP is at a heavier
load a lifter may find the need to use just one in a workout; not being able to
survive another kind of modifier.</span></div>
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<div style="margin: 0px 0px 10.66px;">
<span style="margin: 0px;"><span style="font-family: Times, "Times New Roman", serif;"><span style="margin: 0px;"> </span>Last set AMRAP’s are also a great means of
identifying how many pounds were left off the bar in the straight set. Say a lifter that does five
sets of three reps and the last set they pushed to six reps, this informs them that
an increase of 10 pounds the next week should be no problem. If there is an off
day just 5 pounds! If, however they failed to even opt for an AMRAP, maybe
alternative means should be employed. Consider holding the weight for the
straight sets and utilizing drop sets for a few weeks to work on building
capacity.</span></span></div>
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<div style="margin: 0px 0px 10.66px; text-indent: 0.5in;">
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;">Max
Rep Sets (MRS), (Repeated AMRAPs): When appropriately applied the weight lifted
keeps the technical limits in mind. The purpose is to drive each set to within
one or two reps of actual failure. This modifier is <i style="mso-bidi-font-style: normal;">high effort</i> because the load remains consistent and more reps are
gained after already high effort sets. Typically done in the T3 because it is
great for getting a pump, this works equally well for driving progress in the
T1 and T2, but again, technical limits with the movement should be strictly
enforced. Got an extra five reps on a T1 AMRAP and they all looked textbook?
Rest three minutes and repeat the weight. <span style="margin: 0px;"> </span>Readers will surprise themselves. Lifters with sound technical limits capable of great sustain across
repeated AMRAP’s, or Max Rep Sets (MRS), may find this a source of new
inspiration (pain) and progression in the format of volume PR’s within limited
sets. More information on this kind of training can be found in the Volume
Dependent Intensity Progression (VDIP) post.</span></div>
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<div style="margin: 0px 0px 10.66px; text-indent: 0.5in;">
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;">Rest
Pause Reps: Ceasing the movement for only a few seconds, always less than 10, which
is likely still too high, then doing just one to two more reps. Repeating this process within one rep of failure. Or with a spotter, or several, to failure. Very
similar to AMRAP sets, but allows for greater extension of <i style="mso-bidi-font-style: normal;">effort</i>.</span></div>
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<div style="margin: 0px 0px 10.66px; text-indent: 0.5in;">
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;">Each
of these workout modifiers can be planned in initially or done in the moment. Most focus on gaining more volume in a session, each for a
specified reason, so make sure they are employed purposefully. </span></div>
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<div style="margin: 0px 0px 10.66px; text-indent: 0.5in;">
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;">Many have workouts planned weeks on end, progression mapped out by the pound.
Some have nothing planned at all! A Spin Ups phase allows one to use these
modifiers to paint a picture of their overall aptitude. The sustainability of
this brief, but intense phase, is less a consideration. Remember, limit such
phases to three weeks. Greater attention should be paid to gathering specific
points of data in this “limited purposeful fuckarounditis” so that a more
sustainable plan can be made and moved on to. </span></div>
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<div style="margin: 0px 0px 10.66px;">
<span style="margin: 0px;"><span style="font-family: Times, "Times New Roman", serif;"><span style="margin: 0px;"> </span>Few lifters know how to properly apply the
above modifiers. Those who do are advanced and elite level lifters; although
not everyone who fills those ranks understands when to cap an AMRAP, how much
is too much to reduce for a drop set, what lifts respond best to rest pause,
what their <i style="mso-bidi-font-style: normal;">actual</i> technical limits
are, etc., In the short span of two to three weeks an existing program can
be altered to provide a lifter the opportunity to find these things out <u>for themselves</u>.
Not familiar with drop sets? Try some out, expect harder workouts, but have fun
with the <i style="mso-bidi-font-style: normal;">effort</i>. Likewise, with using
MRS on accessories rather than straight sets of 10 reps; 3x10 commonly. Always
doing a 5x5? A few weeks of Rep Max finding (within technical limits!) on
occasional workouts can give clarity about the carry over of volume work to
limit strength as well as generate training momentum – because the work is
paying off!</span></span></div>
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<div style="margin: 0px 0px 10.66px;">
<span style="margin: 0px;"><span style="font-family: Times, "Times New Roman", serif;"><span style="margin: 0px;"> </span>For more inspiration on identifying problems,
the decision making and action processes required for solving them, look to the
OODA Loop created by John R. Boyd, renowned fighter pilot.</span></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqBaEx-loV8LH3fCbN-G2vqhoSBatAiUYjkb83Cm526NrF2kq-qx1cE3DcM5frPTStD7tE4HB_ZQpkL4MBcLmrxd48Q7-udWRG5io2cQ2kJeA_mfzb80DXJ_sQMDhztHDj_jzTFengKrs/s1600/oodaloop.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Times, "Times New Roman", serif;"><img border="0" data-original-height="733" data-original-width="1201" height="195" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqBaEx-loV8LH3fCbN-G2vqhoSBatAiUYjkb83Cm526NrF2kq-qx1cE3DcM5frPTStD7tE4HB_ZQpkL4MBcLmrxd48Q7-udWRG5io2cQ2kJeA_mfzb80DXJ_sQMDhztHDj_jzTFengKrs/s320/oodaloop.png" width="320" /></span></a></div>
<span style="margin: 0px;"></span><span style="margin: 0px;"></span><span style="font-family: Times, "Times New Roman", serif;"></span><br />
<div align="center" style="margin: 0px 0px 10.66px;">
<span style="margin: 0px;"><span style="font-family: Times, "Times New Roman", serif; font-size: x-small;">A straight up killer invented that.</span></span></div>
<span style="margin: 0px;">
</span>
<br />
<div style="margin: 0px 0px 10.66px;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times, "Times New Roman", serif; margin: 0px;">Spin Ups – The 2<sup><span style="font-size: x-small;">nd</span></sup>
Application</span></b><span style="margin: 0px;"></span></div>
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<div style="margin: 0px 0px 10.66px;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times, "Times New Roman", serif; margin: 0px;">Kicking Your Own Ass, Properly.</span></b></div>
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<div style="margin: 0px 0px 10.66px;">
<span style="font-family: Times, "Times New Roman", serif;"><b style="mso-bidi-font-weight: normal;"><span style="margin: 0px;"><span style="margin: 0px;"> </span></span></b><span style="margin: 0px;">The prior expanse detailed how training
could occur, somewhat normally, while implementing concepts from the Spin Ups
program. Requiring <i style="mso-bidi-font-style: normal;">effort</i> foremost.
Yes, the structure, progression, all those things matter; still less so than <i style="mso-bidi-font-style: normal;">effort.</i> The Marines of Bangor CQB did not <u>only</u> use Spin Ups as a means to improve their skills and
abilities quickly. There was also an element of physical hardening too; after
all they’re Marines! People broke at Spin Ups and that was OK. Those who did
not earned the right to rush into buildings guns blazing while the rest waited
outside. </span></span></div>
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<div style="margin: 0px 0px 10.66px;">
<span style="margin: 0px;"><span style="font-family: Times, "Times New Roman", serif;"><span style="margin: 0px;"> </span>Recall that the instructors at Spin Ups
were the top guys already in Close Quarters Battle teams. These were corporals,
sergeants, and staff sergeants, who had seen combat and were seeking nothing
less than the same killer instinct from their subordinates. The tightness of
their shot groups often dictating how many reps or miles more remained in the
day. The instructors alongside the whole time. Perform or die. The consequences
in those circles are that simple. Now this is a mindset that is truly hardcore.
Nothing close to the façade seen in social media super stars or the branding of
gyms and goods as such today. The lesson here is to understand the nature of
the decision that put these men in those positions. The U.S. military is
volunteer and those highly skilled positions are few, but very sought after.
The danger is the draw. They <i style="mso-bidi-font-style: normal;">want</i> to
be the tip of the spear, so they fight to get there and fight to stay. (That’s
the hardcore part.)</span></span></div>
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<div style="margin: 0px 0px 10.66px;">
<span style="margin: 0px;"><span style="font-family: Times, "Times New Roman", serif;"><span style="margin: 0px;"> </span>When a lifter begins to doubt their resolve
mid workout they should recall that they wanted to do Spin Ups and should not let
themselves down. </span></span></div>
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<div style="margin: 0px 0px 10.66px;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times, "Times New Roman", serif; margin: 0px;">“I train for no reason other than
nearly killing myself. It is my perfect drug. What is your prescription Dr.
Feelgood?”</span></b></div>
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<div style="margin: 0px 0px 10.66px;">
<span style="margin: 0px;"><span style="font-family: Times, "Times New Roman", serif;"><span style="margin: 0px;"> </span>This section details specific workouts and
their related ideas. Not for the meek or those too far out of shape, this
portion of the write up more closely reflects the actual Spin Ups as it was
performed; translated to gym friendly training of course. That being said the
Spin Ups “program” portion below should not be considered exact but more of a guide. Keep in
mind the demands at Spin Ups in Bangor were highly endurance driven, lots of
cardio, lots of reps. As such the gym friendly version below contains
reflections of the same. The format is flexible enough that if a lifter needed
to take an easy day, they could. </span></span></div>
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<div style="margin: 0px 0px 10.66px;">
<span style="margin: 0px;"><span style="font-family: Times, "Times New Roman", serif;"><span style="margin: 0px;"> </span>The Spin Ups weekly training plan is far
from complete. This is where one’s creativity in the weight room can be
expressed, igniting new progression as well as new training ideas; recall that
ethereal intent spoken about earlier. Training in such a way can be more than
progression by weight on the bar or reps jotted in a notebook. The proper use
and understanding of modifiers and active adjustment of training based on
forecasted needs isn’t motivating, it is more than that – it generates training
momentum. Spin Ups also serves as inspiration for other modes of improvement
which may later be stumbled upon.</span></span></div>
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<div style="margin: 0px 0px 10.66px;">
<span style="margin: 0px;"><span style="font-family: Times, "Times New Roman", serif;"><span style="margin: 0px;"> </span>This could be a good thing, or a bad thing.
Depends on the lifter. Some Marines would show up to Spin Ups completely unaware
of their actual abilities, whether physical or mental. They were dropped
immediately… <i style="mso-bidi-font-style: normal;">after</i> a few runs and
shit. Should one bite off more than they can chew do not take it as a loss, it
is an opportunity to continue applying the progressive corrective action Spin
Ups is about. Let’s assume the cardio portion is too much, take a few steps
back and start again by strictly regulating the rest taken between sets and
exercises. This will increase workout density, which improves conditioning. In
the very best way Spin Ups gives lifters a three-week excuse that legitimizes
fuckarounditis for the sake of “data collection” because they “need to dial in their
next training.” </span></span></div>
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<div style="margin: 0px 0px 10.66px;">
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;">That’s the
story. Stick to it. Let’s party. (Just don’t be mad if it doesn’t stop and the next program never happens because Spin Ups is masochistically enjoyable.)</span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivsc_oPjJ5_dW7G3jnh6SJUme7sWS4OUsU3iq-78Be1gomW6_X6D90EZC8P5ptNmzNqsCx4DvlzdPdFPJHJjzfZWpxlurV-wNcIjCkIzwALculM1SuHHZx94F_w_N8Oc8QyBENxS_8PPM/s1600/magazines.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Times, "Times New Roman", serif;"><img border="0" data-original-height="199" data-original-width="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivsc_oPjJ5_dW7G3jnh6SJUme7sWS4OUsU3iq-78Be1gomW6_X6D90EZC8P5ptNmzNqsCx4DvlzdPdFPJHJjzfZWpxlurV-wNcIjCkIzwALculM1SuHHZx94F_w_N8Oc8QyBENxS_8PPM/s1600/magazines.jpg" /></span></a></div>
<div align="center" style="margin: 0px 0px 10.66px;">
<span style="margin: 0px;"><span style="font-family: Times, "Times New Roman", serif; font-size: x-small;">Not Bangor's missile magazines, but close.</span></span></div>
<div align="center" style="margin: 0px 0px 10.66px;">
<span style="margin: 0px;"><span style="font-family: Times, "Times New Roman", serif; font-size: x-small;">Run up and down those all day. Welcome to Spin Ups.</span></span></div>
<span style="font-size: x-small;"></span><span style="font-family: Times, "Times New Roman", serif;"></span><br />
<div style="margin: 0px 0px 10.66px;">
<span style="font-family: Times, "Times New Roman", serif;"><b style="mso-bidi-font-weight: normal;"><span style="margin: 0px;">Spin Ups – The Program</span></b><span style="margin: 0px;">: Weeks 1 through 3 </span></span></div>
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<div style="margin: 0px 0px 10.66px;">
<span style="margin: 0px;"><span style="font-family: Times, "Times New Roman", serif;"><span style="margin: 0px;"> </span>The unfortunate theoretical backwards
handed Marine, some 230 months late for an appointment, begins their day at
Spin Ups with a run to the dry-fire range. A short, but always too fast jaunt.
This is the first portion of the Spin Ups “program”. After a proper warm up, 3
to 5 minutes on the bike followed by Joe DeFranco’s Agile 8 is suitable for most,
perform the following:</span></span></div>
<div style="margin: 0px 0px 10.66px;">
<span style="margin: 0px;"></span><span style="font-family: Times, "Times New Roman", serif; margin: 0px;"> Rotate through Workouts A and B. No more than four A/B workouts in a row without a rest day. Workouts C can be done as able, Session A can count as an "active recovery" day; very similar to, although not exactly like a rest day.</span><br />
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<span style="font-family: "courier final draft";"><span style="font-family: Times, "Times New Roman", serif;"> <span style="margin: 0px;">Begin <u>and end</u> both Workout’s A and B
with: Row, Bike, or Run (track,
stepper, elliptical, or treadmill OK) a half mile, or equivalent, <u>at the fastest pace</u>. </span></span></span></div>
<div style="margin: 0px 0px 10.66px;">
<span style="margin: 0px;"><span style="font-family: Times, "Times New Roman", serif;"><span style="margin: 0px;"> </span>Progression: Faster time each week.</span></span></div>
<div style="margin: 0px 0px 10.66px;">
<span style="margin: 0px;"><span style="font-family: Times, "Times New Roman", serif;"><span style="margin: 0px;"> </span>Consequence if slower: 1 Pull Up, 2
Mountain Climbers, 3 Push
Ups for every 3 seconds slower. All reps done as fast as possible with no
rest.</span></span></div>
<div style="margin: 0px 0px 10.66px;">
<span style="margin: 0px;"><span style="font-family: Times, "Times New Roman", serif;"><span style="margin: 0px;"> </span>“Excellent pace Marine!” The instructor
would say to Lance Corporal Backwardshands. Now real training can begin.
Remember, that was the Spin Ups class’ short run to and from the training
field. Consider this time on the torture device of personal choice the same. After
which training with free weights begins, like a pistol and rifle – right? </span></span></div>
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<div align="center" style="margin: 0px 0px 10.66px; text-align: center;">
<span style="font-family: Times, "Times New Roman", serif;"><i style="mso-bidi-font-style: normal;"><span style="font-size: 10pt; line-height: 107%; margin: 0px;">Note: Always keep 1 to 2 reps in the
tank, never realize actual failure in the T1 or T2. MRS (Max Rep Sets) also means <u>Max Recoverable Sets</u>!!!</span></i><span style="margin: 0px;"><span style="margin: 0px;"> </span><i style="mso-bidi-font-style: normal;"></i></span></span></div>
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<div style="margin: 0px 0px 10.66px;">
<u><span style="font-family: Times, "Times New Roman", serif; margin: 0px;">Workout A</span></u></div>
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<div style="margin: 0px 0px 10.66px;">
<span style="font-family: Times, "Times New Roman", serif;"><span style="margin: 0px;">T1: Upper
Body Push, Vertical or Horizontal – Find 7/5/3RM’s t</span><span style="margin: 0px;">hen reduce
load by 20% and perform 2 Max Rep Sets.</span></span><br />
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;">Example:
Spin Ups Week 1 requires finding a 7RM, do that, leaving 1-2 reps in the tank. Assume
it is 315 pounds. Multiply that by .80 and repeat that weight for the drop sets,
which rounds to 250 or 255 due to plate math. Week 2 would be a 5RM with the
same corresponding drop percentage.</span><br />
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;">Progression:
When the workout is repeated do the opposite push. If it was bench press last workout,
this time it should be incline or overhead press. Follow the simple Rep Max descent written
above (7/5/3) and add one set to drop set each week. Further determine loading
by re-reading drop set portion in this post. Readers could opt to keep drop set
weight consistent across weeks and drive reps (endurance) or increase them
weekly (strength.)</span><br />
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;">Rest
2-3 minutes between drop sets.</span></div>
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<div style="margin: 0px 0px 10.66px;">
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;">T2: Lower
Body, Squat or Deadlift Variant – Use 65% to 75% of known Training Max;
suggested as a technically sound 2RM possible any day of the week at the start
of the program.</span><br />
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;">Progression:
Using the same load week to week try to add reps using only three sets, each
for “max” reps; always keeping one rep shy of failure.</span><br />
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;">Consequence
if total reps aren’t met: Use rest pause method to gain reps until prior week’s
total is met or beat. If rest pause is not practical then perform follow up Max
Rep Sets (MRS) as needed.</span><br />
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;">Example: 32 reps were earned in Week 1, but only 28 in Week 2. A lifter would have to do
four more reps using rest pause to tie their past performance. They do five
though.</span><br />
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;">Rest 1-2 minutes between each set.</span><br />
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;">Alternative
Exercise: Use a barbell row instead of a deadlift.</span></div>
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;">[Cardio
Intermission] 10 to 15 minutes back to the chosen method of cardiovascular
training; bike, rower, treadmill, track, etc.</span><br />
<div style="margin: 0px 0px 10.66px;">
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;">Progression:
This is a more casual pace, but still quick, “to the next range” for LCPL
Backwardshands if it were. For the reader, it’s a cardio break before crushing
the remaining T3 exercises. T3a through d keep body weight only.</span></div>
<div style="margin: 0px 0px 10.66px;">
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;">T3a&b
Super Set: Push Ups & Pull Ups, 3MRS each</span><br />
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;">No
rest between movements.</span><br />
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;">Rest
30-60 seconds between each super set. </span></div>
<div style="margin: 0px 0px 10.66px;">
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;">T3c&d
Super Set: Back Step Lunge & Ab Wheel, 3MRS each</span><br />
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;">No
rest between movements.</span><br />
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;">Rest
30-60 seconds between each super set.</span></div>
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<div style="margin: 0px 0px 10.66px;">
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;">T3e
Challenge – Barbell Bench or OHP. Choose the opposite plane of what was done in the
T1. In fewest sets possible: 1<sup><span style="font-size: x-small;">st</span></sup> Attempt, 50 reps. 2<sup><span style="font-size: x-small;">nd</span></sup>
Attempt, 75 reps. 3<sup><span style="font-size: x-small;">rd</span></sup> Attempt, 100 reps with <i style="mso-bidi-font-style: normal;">just the bar</i>. As the workouts rotate this challenge alternates horizontal
and vertical pressing. If the volume increases are too much, hold the volume
and attempt to progress by doing fewer sets to achieve the total desired reps.</span><br />
<span style="font-family: "courier final draft";"></span><span style="font-family: Times, "Times New Roman", serif;"></span><br /></div>
<div style="margin: 0px 0px 10.66px;">
<u><span style="font-family: Times, "Times New Roman", serif; margin: 0px;">Workout B</span></u></div>
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<div style="margin: 0px 0px 10.66px;">
<span style="font-family: Times, "Times New Roman", serif;"><span style="margin: 0px;">T1: Lower
body, Squat or Deadlift Variant – Find 7/5/3RM’s t</span><span style="margin: 0px;">hen reduce load by 20% and perform 2 Max
Rep Sets.<span style="margin: 0px;"> </span></span></span></div>
<div style="margin: 0px 0px 10.66px;">
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;">Example: Exactly like described in Workout A. Keep
in mind options of<span style="margin: 0px;"> </span>front squat,
opposite stance deadlift,<span style="margin: 0px;"> </span>specialty
bars, even paused<span style="margin: 0px;"> </span>variants. Think
outside the box with regards to T1 movement selection.
As a general rule, keep them compound movements. Once<span style="margin: 0px;"> </span>again, understand drop set progression choices as well.</span></div>
<div style="margin: 0px 0px 10.66px;">
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;">Progression: Same as described for T1,
Workout A.</span><br />
<span style="font-family: "courier final draft";"><span style="font-family: Times, "Times New Roman", serif; margin: 0px;">Alternative Exercise: Use a barbell row instead
of a deadlift.</span></span><br />
<span style="font-family: "courier final draft";"><span style="font-family: Times, "Times New Roman", serif; margin: 0px;">Rest 2-3
minutes between drop sets.</span></span></div>
<div style="margin: 0px 0px 10.66px;">
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;">T2: Upper
Body, Horizontal or Vertical Press Variant – Use 65% to 75% of known Training
Max; suggested as a technically sound 2RM possible any day of the week at the
start of the program.</span><br />
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;">Progression:
Same as T2, Workout A.</span><br />
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;">Consequence
if total reps aren’t met: Same as T2, Workout A.</span><br />
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;">Rest 1-2 minutes between each set.</span></div>
<div style="margin: 0px 0px 10.66px;">
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;">[Cardio
Intermission] Back the chosen method of torture, this time for much longer.
Whereas in Workout A the intermission is shorter and at a casual pace, this
intermission is longer, and harder.</span><br />
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;">Progression:
Week 1, 20 minutes, sprint final minute.</span><br />
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;">Week 2, 25 minutes, sprint final 2-minutes.</span><br />
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;">Week 3, 30 minutes, sprint final 3-minutes.</span></div>
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;">These
won’t be actual sprints, but the intent is to kick up the pace to the fastest sustainable
for that final brief period.</span><br />
<span style="margin: 0px;"><span style="font-family: Times, "Times New Roman", serif;"></span><br /></span>
<br />
<div style="margin: 0px 0px 10.66px;">
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;">T3: Barbell
Conditioning</span></div>
<div style="margin: 0px 0px 10.66px; text-indent: 0.5in;">
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;">Three
options for T3’s in Workout B. Each are conditioning circuits to be performed
with the barbell. The progression is <u>making these faster</u>! So, record
times! Rotate these T3 circuits through Workout B as desired. Keep weight and rounds
the same when repeated - focus on improving reps and times!</span></div>
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;"> Circuit
Option 1 – “More Cardio Death”</span><br />
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;">Bike, Run, or Row 250m (or equiv.) then do 10
push-ups.</span><br />
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;">Repeat
this until zero push-ups. </span><br />
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;">Recording split times shows endurance
gains.</span><br />
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;"> Circuit
Option 2 – “Backattack”</span><br />
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;">BB Row, 135 pounds x 10 reps</span><br />
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;">Deadlift, 135 pounds x 10 reps</span><br />
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;">Barbell Roll Out (like ab wheel w/
bar), x 10 reps</span><br />
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;">Pull Ups, Body Weight x Max Reps </span><br />
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;">Repeat for 3 Rounds, Record time.</span><br />
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;">Recording pull ups per set shows endurance gains.</span><br />
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;"> Circuit
Option 3 – “Oppress’n Pull’n”</span><br />
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;">OHP, 95 pounds x Max Reps</span><br />
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;">Push Up, Body Weight x Max Reps</span><br />
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;">Pull Up, Body Weight x Max Reps</span><br />
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;">BB Row, 95 pounds x Max Reps</span><br />
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;">Repeat for 3 Rounds, Record time.</span><br />
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;">Record reps each round for all lifts. Improvement shown across weeks
in that reps drop less across sets.</span><br />
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<div style="margin: 0px 0px 10.66px; text-indent: 0.5in;">
<span style="font-family: Times, "Times New Roman", serif; margin: 0px;">The
above three circuits are simple and straight forward to perform and understand
in terms of flow and their progression across weeks. Be sure to record data, it
will be tremendously helpful in showing actualized progression during Spin Ups
(also making clear the path forward!) These T3’s are by no
means the limit of what is possible. The only warning is to keep them fairly
simple to execute and they should help round out a training plan. Even while in
Spin Ups the chaos should make sense, which is why there is substantial back
accessories in the T3 circuits written above; pull ups, rows, the like. This is because
it is trained less directly in the T1 or T2 as written. To aid in filling this
gap a lifter can choose the T1 Barbell Row in Workout B as noted. If one chooses to do so the T3 can be balanced in other ways. </span></div>
<u><span style="margin: 0px;"><span style="font-family: Times, "Times New Roman", serif;"></span><br /></span></u>
<br />
<div style="margin: 0px 0px 10.66px;">
<u><span style="font-family: Times, "Times New Roman", serif; margin: 0px;">Workout C</span></u></div>
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<div style="margin: 0px 0px 10.66px;">
<span style="margin: 0px;"><span style="font-family: Times, "Times New Roman", serif;"><span style="margin: 0px;"> </span>“C” is for cardio. Choose one or all,
depending on schedule and abilities. Workout C is a mandatory workout having
three choices:</span></span></div>
<span style="font-family: Times, "Times New Roman", serif;"> <span style="margin: 0px;">Session
A: 45 to 60-minute run, swim, bike, or row at an easy to moderate pace. This is
the easy one, everyone can do this, and should be doing this.</span></span><br />
<span style="font-family: Times, "Times New Roman", serif;"><span style="margin: 0px;"><br /></span>
<span style="margin: 0px;"> </span><span style="margin: 0px;">Session
B: “10 Minutes. Then add a Minute.” Choose a method of </span><span style="margin: 0px;">cardio and go at a moderate to hard pace for 10 minutes. Once 10 minutes is<span style="margin: 0px;"> </span>crossed
think, <i style="mso-bidi-font-style: normal;">Can I add a minute at this pace?</i>
If so,<span style="margin: 0px;"> </span>do,
and keep going. Do not hesitate. Try to maintain the pace continuing to add time, do not add minutes and
get slower.</span></span><br />
<span style="margin: 0px;"><span style="font-family: Times, "Times New Roman", serif;"></span><br /></span>
<br />
<div style="margin: 0px 0px 10.66px; text-indent: 0.5in;">
<span style="margin: 0px;"></span><span style="font-family: Times, "Times New Roman", serif; margin: 0px;">Session
C: “Three Miles, Three Ways.” Run, Bike, Row (or Swim…) a mile a piece. Pace these as desired, order
them as desired. Don’t<span style="margin: 0px;"> </span>drown. (Recall inspiration here is the
U.S. Marines, great swimmers, who
still drown. Don’t do that.)</span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidXgDXOqce3wejoqGgCu4nZ_ONCHfs8UQw6fTW9YxAr81Uc4Gy4vVJBoYHeJEhrVuzOO0rSwewlMJ5cqb7zirapo4nFdaBYNTOyUcEq5NofK18u1m5o4koNwfSUTgSfpoAlpUs5KJKvMo/s1600/tower+jump.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Times, "Times New Roman", serif;"><img border="0" data-original-height="1200" data-original-width="900" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidXgDXOqce3wejoqGgCu4nZ_ONCHfs8UQw6fTW9YxAr81Uc4Gy4vVJBoYHeJEhrVuzOO0rSwewlMJ5cqb7zirapo4nFdaBYNTOyUcEq5NofK18u1m5o4koNwfSUTgSfpoAlpUs5KJKvMo/s320/tower+jump.jpg" width="240" /></span></a></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="margin: 0px;"><span style="font-family: Times, "Times New Roman", serif; font-size: x-small;">Swim Qualification was always fun.</span></span></div>
<div style="margin: 0px 0px 10.66px;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times, "Times New Roman", serif; margin: 0px;">Keep it to three weeks of hell.</span></b></div>
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<div style="margin: 0px 0px 10.66px;">
<span style="margin: 0px;"><span style="font-family: Times, "Times New Roman", serif;"><span style="margin: 0px;"> </span>Seriously, this kind of training should be
hard. It should leave a lifter at the end of their workout feeling like calling
an Uber. Train that hard during Spin Ups. Push the cardio, cheat reps to get
some extra in the T3’s. Do not be sloppy, but use momentum to get to wherever
necessary or wanted in training. That was the purpose of going to Spin Ups for
the Marine anyways – to get out of standing post and into the Close Quarters Battle
teams. It takes <i style="mso-bidi-font-style: normal;">effort</i> to get there
though. One may choose to undergo a Spin Ups period to improve a specific
ability, like the bench, or just as likely, to simply crush themselves in the
gym for a few weeks. In either case it is where they wanted to be. It is
understood that both endeavors are in their own ways a means of progression. The
first obvious, the second more ethereal. Neither can be sustained with high
intensity for long, so keep Spin Ups to just three weeks.</span></span><span style="margin: 0px;"></span></div>
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<div style="margin: 0px 0px 10.66px;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times, "Times New Roman", serif; margin: 0px;">Bordering broken, but ready for
what’s to come. (After a decent rest.)</span></b></div>
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<div style="margin: 0px 0px 10.66px;">
<span style="margin: 0px;"><span style="font-family: Times, "Times New Roman", serif;"><span style="margin: 0px;"> </span>Shivering, wet, and miserable but nearly
finished with this nightmare, LCPL Backwardshands is in his final days of Spin
Ups and his joy is nearly boiling over. Only weeks ago did he earn the
nickname, but now due to relentless drills he has become a regular pistolero. Not
only that, but the associated training that came along with the increased
pistol handling: Magazine and weapons changes, marksmanship drills, even the
wild PT, all of it he noticed carried into a big pool of abilities. He finishes
the program ready for a weekend off and an easy to follow. After all, it’s been
a hard three weeks. Soon he will have a school seat in Virginia where yet again
he must prove his skills to become a close quarters marksman. That, he
understands, is a longer course. Sure, it may have easier days than the easiest
in Spin Ups – the harder days though, he has only heard of. Backwardshands the
gunslinger is happiest of all that he has not let himself down while at Spin
Ups; the M9 as cumbersome as it is. (It’s always the pistol’s fault.) <i style="mso-bidi-font-style: normal;">CQB School should go well</i> he thinks,
driving a few more nails with each trigger pull, whispering “No more standing
fucking post.”</span><i style="mso-bidi-font-style: normal;"></i></span></div>
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<div style="margin: 0px 0px 10.66px;">
<span style="margin: 0px;"><span style="font-family: Times, "Times New Roman", serif;"><span style="margin: 0px;"> </span>In similar ways Spin Ups can wholly improve
a lifter’s training. The first application of this concept is to identify
deficient areas in abilities or in musculature and begin gradually increasing
volume and intensity in the direction necessary for improvement over a two to three-week
period. This can be done through week to week restructuring as detailed in the
first section. The path towards improvement does not need to be clearly laid
out either – act first, create movement in the direction of known heading. That
momentum drives <i style="mso-bidi-font-style: normal;">effort</i> by means of
various workout modifiers, like overwarm rep maxes, drop sets, and AMRAPs. Data
further exposing the needs and desires required for more lasting progress. These
modifiers serve as <u>identifiers</u> in training and are important. Which is
why they should be recorded! They inform lifters of what must be paid attention
to, in one way or another, and from these future training should be based. For
that reason, training modifiers require high amounts of <i style="mso-bidi-font-style: normal;">effort</i>. The second application of Spin Ups needs less conclusion –
kick one’s own ass purposefully, know why it is being done, and how it applies
to a grander personal vision of progress. Lifters who implement phases like
this find themselves standing less “post”; meaning training plateaus. </span></span></div>
<span style="font-family: Times, "Times New Roman", serif;"></span><br />
<div style="margin: 0px 0px 10.66px;">
<span style="margin: 0px;"><span style="font-family: Times, "Times New Roman", serif;"><span style="margin: 0px;"> </span>Spin Ups as applied to the gym is not a
program. It is more of a frame of mind, like having one’s gaze always cast
ahead; looking for whatever fissures may halt progress. The gradual shift of
accessories, knowing what modifiers to use, why, when, and how to apply them to
future training planning, understanding the difference in creating momentum
versus motivation – these things are proactive resolution so that crossing the
gap never needs to happen. It has been filled before arrival! Those who
attended Spin Ups did so because they wanted a perceivably better position,
fairly soon, and understood the hard work necessary to get there. Lifters can
use these concepts in the same manner to ensure continued progress in the gym.
Getting stronger, leaner, bigger, more fit and generally becoming a better
human being will never be easy. It requires <i style="mso-bidi-font-style: normal;">effort</i>.</span></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfDQdPMGEvsMMFQcWd_BgvKFAEyLN8serKUWufhwIzGfGe4HcKdgRm_dM730vtuyJRruyUJHZsJJ-43OQuLeiZDOnQsXhcJNWkuNveUwiiCgmGwrCJ21XKMsu7yKmFK4U1hnRbAZftl3w/s1600/605_Deadlift.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Times, "Times New Roman", serif;"><img border="0" data-original-height="180" data-original-width="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfDQdPMGEvsMMFQcWd_BgvKFAEyLN8serKUWufhwIzGfGe4HcKdgRm_dM730vtuyJRruyUJHZsJJ-43OQuLeiZDOnQsXhcJNWkuNveUwiiCgmGwrCJ21XKMsu7yKmFK4U1hnRbAZftl3w/s1600/605_Deadlift.gif" /></span></a></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: Times, "Times New Roman", serif; font-size: x-small;">Sprint to the gym and get some.</span></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-3521252849981481371.post-63166179080617009862016-12-23T15:58:00.002-08:002016-12-23T15:58:46.804-08:00Bench Press Wave Forms<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6SQVuwLNDBDvSnmLWJGwSnpgnc3MJEzHEy6bl4oohI2umReOFw9jcB31RlwRJScV0MlaKBTu8dGe_PxRCBjoIon-VgQJcU1FRzmb53w0sBECTQqHPmX6rt_nopK6_LoHoBcHXG-nwpbU/s1600/captain-america-bench-press.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="215" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6SQVuwLNDBDvSnmLWJGwSnpgnc3MJEzHEy6bl4oohI2umReOFw9jcB31RlwRJScV0MlaKBTu8dGe_PxRCBjoIon-VgQJcU1FRzmb53w0sBECTQqHPmX6rt_nopK6_LoHoBcHXG-nwpbU/s320/captain-america-bench-press.JPG" width="320" /></a></div>
<div style="text-align: center;">
<span style="font-size: x-small;">Ignore the fact that Captain America has 500kg plates and has</span></div>
<div style="text-align: center;">
<span style="font-size: x-small;">one on each side. That, or somehow the outer plate tells you how much</span></div>
<div style="text-align: center;">
<span style="font-size: x-small;">is on the bar<b> </b>total? Do not fuck with me comic book nerds. </span></div>
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<span style="font-size: small;">Much like Deadlift Wave Forms this training plan progresses through "waves" (3-week sections) of training that put an emphasis on variations through each tier. These variations of the main lift are rotated through the tiers in a fashion that starts and ends with specificity. Both in practice of the standard movement itself, but also in specifically targeting the designated weakness. Whether that be off the chest or at lockout; alternatively OHP/Shoulders. By no means are these movements preselected for you, feel free to adjust per your need. Don't like barbell incline bench but do fine with dumbbell incline? That is a reasonable change. These training structures are meant to be personalized by you, so ensure that not just movement selections but also specific intensities are adjusted to your ability. (If you're barely grinding through the first two weeks, chances are you started too heavy. Take the next week deloaded a bit. On the flip side if you're killing AMRAP's for double the reps then scale up intensity a tad.)</span></div>
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<span style="font-size: small;"><b>Training Tables</b></span></div>
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<span style="font-size: small;">I figured this post would be a little different than the recent few. Years ago I made an info-graphic summary of the GZCL method that people could save to their phones and take with them everywhere. Personally I think a lot of progress can be made for the general trainee by just following a standard set of guiding principles. No need for a specific training plan when armed with knowledge like that in the case of casual gym goers, not interested in competing, just wanting to get stronger. I'm choosing to do the same here. The bench press stands alone as the core lift of lifting itself. "How much do you bench?" is <i>the</i> question we're asked as lifters for this reason. These tables are helpful models for how to structure your personal training plan whether you compete or not. </span></div>
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<span style="font-size: small;">Because everyone wants a killer bench. </span></div>
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<span style="font-size: small;"><b>Weak off the Chest?</b> </span></div>
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<span style="font-size: small;"><b><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEJJrrk0CpX65RBmCF5yfCsKbpbg1GirCeAS1vcDW92uA7b_rlfpOmia8JBWc8rvI31RnSPA22G8Xc7jXGZSubZfZp0ZEg0Ia8d7pA-JhMa2kZEM8IQ_gtT9E8iWGoYFuCrT4tM10fRrE/s1600/Weak+Off+Chest.PNG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="289" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEJJrrk0CpX65RBmCF5yfCsKbpbg1GirCeAS1vcDW92uA7b_rlfpOmia8JBWc8rvI31RnSPA22G8Xc7jXGZSubZfZp0ZEg0Ia8d7pA-JhMa2kZEM8IQ_gtT9E8iWGoYFuCrT4tM10fRrE/s640/Weak+Off+Chest.PNG" width="640" /></a></b></span></div>
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<span style="font-size: x-small;"><span style="font-size: small;">Here you can see the flow of variations across each day one and two pretty clearly. Starting and ending with specificity, great for running yourself into a testing event. Whether in the gym or on the platform. Being weak off the chest is the most common issue in lifters seeking an improvement in their bench. This is a multi-faceted issue that is often dismissed as an easily fixed problem. "Get Stronger!" Says the lifter who's already been through 5, 10, 20 years of training. Yes, get stronger.<br />
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But do so with intent and get there faster.<br />
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When weak off the chest eccentric control, landing position, and maintaining tension when the bar is on the chest should be a huge priority. By focusing on the variations of legs up bench and long pause the first two targets can be engaged effectively. The last one, maintaining tension with the bar on your chest, is simply a lifter habit you'll need to develop each time you do a rep. (So keep that on the forefront of your mind, use coaching cues. I like "rip and row.")<br />
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T2b Wide grip Bench is included as the "under current" which is simply the T2 you're looking to spend more time working on in the hopes that one day it may become a T1. (One day a big incline bench will seem cool to you if it doesn't already.) If you're weak off the chest both legs up bench and wide grip bench help train the pecs more so than standard bench. These do a great job of developing the main movers responsible for the lift (pecs), but perhaps more importantly they get you skilled and strong enough to move out to a wider grip, which reduces your range of motion, decreasing the amount of work you've gotta do to complete the lift.<br />
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Which totally isn't cheating so long as your index fingers are still covering the rings. <br />
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Plus, <a href="https://www.youtube.com/watch?v=vhzz5SQh15k">have you even seen the Japanese bench</a>? I'm jealous so I say not fair, rule book says it's legit. (Despite what your uncle Bill says, length of ROM doesn't determine what's a bench press and what's not. And that punk ass stopped lifting decades ago anyways.)</span></span><br />
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<span style="font-size: x-small;"><span style="font-size: small;"><b>Weak at Lockout? Weak Shoulders?<br /><span id="goog_1273673411"></span><span id="goog_1273673412"></span></b></span></span><br />
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<span style="font-size: x-small;"><span style="font-size: small;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFkqy99fF1-PR3hK2I9B5n8V97jKtLX_v78jc8oPYns7HoJcEJj9KzbuPEUiCOAVPLjlYLfJDHMJZvWJlmAIVU7ETiBkjiQDDMK_r3hXClGJavRmu9VTayGZ-SNCVL0u8KXC2n6hGpxac/s1600/Weak+Lockout+and+Shoulders.PNG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="282" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFkqy99fF1-PR3hK2I9B5n8V97jKtLX_v78jc8oPYns7HoJcEJj9KzbuPEUiCOAVPLjlYLfJDHMJZvWJlmAIVU7ETiBkjiQDDMK_r3hXClGJavRmu9VTayGZ-SNCVL0u8KXC2n6hGpxac/s640/Weak+Lockout+and+Shoulders.PNG" width="640" /></a></span></span></div>
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<span style="color: black;">Here the same model is used but tailored
to the specific needs of the lifter. First those “weak at lockout” and then an
option for those wanting overhead work; also helpful for those needing
to build their own pair of cannonballs. Alternatively using some OHP or incline
as T2 or T3 options in lockout or off the chest focused lifters is a great
means to not ignore a likely need for direct shoulder work. Plus, people like
OHP so I’m obligated to let them know explicitly that yes, you can use it. The Day 2 T2 work could be an ideal place to drop in the bastard child that is incline bench in such a case.</span></div>
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<span style="color: black;">All three provided models share the same structure and progression flow. Starting out with the specific movement in the first block’s Day One T1
(in this case normal raw bench) and then progressing variations through 9-weeks
until the Day One T1 becomes the specific skill developed on Day Two as its T1. Like I said before, you'll never be getting too far away from specificity and when you do, in the traditional sense of powerlifting, it is done in order to target <i>your</i> specific weaknesses. <u> </u></span></div>
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<span style="color: black;"><u>Nothing could be more specific</u>. </span></div>
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<span style="font-size: x-small;"><span style="font-size: small;"><b><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfNQu_fy7Qkkyg5ei5BxqzbQvLLDG80Rc_9fqzeJaVZpppTIs_Ys0K7tsJWvWPf9DJjpNLm8qIBD0wMtBqPWaZS5ni3cMDDSDIpwdqGy6z9qrJVp5ATgrwVu_XyF1R9YBCfD3kO-iZDMw/s1600/Arnold-Schwarzenegger-Wallpaper-HD-Background.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="273" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfNQu_fy7Qkkyg5ei5BxqzbQvLLDG80Rc_9fqzeJaVZpppTIs_Ys0K7tsJWvWPf9DJjpNLm8qIBD0wMtBqPWaZS5ni3cMDDSDIpwdqGy6z9qrJVp5ATgrwVu_XyF1R9YBCfD3kO-iZDMw/s400/Arnold-Schwarzenegger-Wallpaper-HD-Background.jpg" width="400" /></a></b></span></span></div>
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<span style="font-size: x-small;"><span style="font-size: small;"><span style="font-size: x-small;">Arnold did Bench Press Wave Forms, twice. </span><b> </b></span></span></div>
<span style="font-size: x-small;"><span style="font-size: small;"><br />
<b>Intensity and Volume Progressions</b><br />
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There are only specific Rep x Set progressions suggested for the T1's. Intensity ranges can be adjusted per your individual ability with that movement. Leave yourself room to grow- don't grind out the gate. T2 progressions are more general and so long as you're familiar with the <a href="http://swoleateveryheight.blogspot.com/2014/07/the-gzcl-method-simplified_13.html">original method</a> (and <a href="http://swoleateveryheight.blogspot.com/2014/07/the-gzcl-method-simplified_13.html">A&A for deeper knowledge</a>) then you'll be good to go building your own progression structure within the guidelines. </span></span><br />
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<span style="font-size: x-small;"><span style="font-size: small;"><b>
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<span style="font-size: x-small;"><span style="font-size: small;"><b><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIas6CpqfG-3BBj99DvCAM40jj0BHAQI2mv9MmptLe3JzM6_PyClryCk4ERa-lHUawlC61AtvkE3yZ3VDXzRGsGd3rEU3Wv7UXVJeVW9GMeD0uKwnDqPFYZUJSGRzaUMIiznl8E9nwxaQ/s1600/d1+t2ab.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIas6CpqfG-3BBj99DvCAM40jj0BHAQI2mv9MmptLe3JzM6_PyClryCk4ERa-lHUawlC61AtvkE3yZ3VDXzRGsGd3rEU3Wv7UXVJeVW9GMeD0uKwnDqPFYZUJSGRzaUMIiznl8E9nwxaQ/s400/d1+t2ab.PNG" width="390" /></a></b></span></span></div>
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<span style="font-size: x-small;">By the way, save these tables as pictures to your phone so if you ever come</span></div>
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<span style="font-size: x-small;">across a random bench press in the forest- you've got a plan.</span></div>
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As you can see the Day 1 T1 progression is a straight sets approach, building volumes (capacity) with each variation. The AMRAP's help you push the tier's effort and give you a means to gauge that effort across multiple variations. Especially those you might have limited experience with. I highly suggest you opt to train up unfamiliar movements as the "under current" first, before pushing them into the T1. Refine the skill there- then put some heavy weight on it. </div>
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Day 1 is more volume driven, Day 2 more intensity driven. Your first bench press wave forms training day has two T2's and the T1 starts light (at 80%) for a minimum of 18 reps; very likely into the low 20's with a good AMRAP. This day should be two to three days before Day 2's training session where the intensity climbs higher. <u>This set up can be reversed to where you hit the heavier stuff fresher on Day 1</u>. I chose to intentionally make the heavier work on my fatigued days to: 1. Force me to be more cautious. 2. Hit heavy weights when tired means when fresh they'll be heavier!<br />
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Intensity on Day 2 T1's use the familiar 3/2/1+ approach across each three week wave.<span style="font-size: small;"> The first two waves repeat the same percentages and volumes because they're variations of the main lift. In this case perhaps legs up and long pause bench. Should be you be weak at lockout then the 2nd wave (Weeks 4-6) will be programmed higher to account for Sling Shot use. However, if you have a specific training max for the sling shot then normal T1 intensities (85-100%) will be fine. Some people choose to program in the 90-110% range of their raw bench training max when using the Sling Shot. </span><br />
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<span style="font-size: small;"><b> </b><span style="font-size: x-small;">Doing BPWF might get you to bench as much as this girl.</span></span><br />
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<span style="font-size: small;"><b>T3's</b></span><br />
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<span style="font-size: x-small;"><span style="font-size: small;">Very straight forward here. On the first training day choose movements that target your specific areas that are lagging. So if your lock out is weak, hammer those triceps. Weak on the chest work the pecs. So dumbbell bench, spoon press, and flyes for example. The second training day is where you train what you're good at, what you love, in the T3. This way you're closing the gaps of your ability and reinforcing those areas which are already doing well.</span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9x1V93XdcMh1thczilGg_pp4jlY_q7ZTvNcZLuxS-yyRB82zXI_55s_-fmC87k0qmRWisF5BKqtxqkdJiQYZ35FkhrA82gG4LBCeJ8Ll9odgaGnFyeslpaq4GET4MEbr9IaK4qiW-4Hw/s1600/t3s.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9x1V93XdcMh1thczilGg_pp4jlY_q7ZTvNcZLuxS-yyRB82zXI_55s_-fmC87k0qmRWisF5BKqtxqkdJiQYZ35FkhrA82gG4LBCeJ8Ll9odgaGnFyeslpaq4GET4MEbr9IaK4qiW-4Hw/s400/t3s.PNG" width="400" /></a></div>
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<span style="font-size: x-small;"><span style="font-size: small;"><b>Adding a Third Day</b></span></span></div>
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<span style="font-size: x-small;"><span style="font-size: small;">Here's a question I figured many of you might ask. How to add a 3rd day? I know, some people just <i>love</i> to bench- and that's fine. That's actually me like 80% of the time...</span></span><br />
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<span style="font-size: x-small;"><span style="font-size: small;">So here's your potential 3rd day options:</span></span><br />
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<span style="font-size: x-small;"><span style="font-size: small;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrlplMYB8cqyVlevsrhpqoRjxImSbBkOxZzlkPHjA4_kAji1OB8eDnqc4GoPZRvDUnEExjFuCvkSCRr38sxtbYIO5zgwnv27m8-7vGX0jGRzgCoWzg06c2-PKUKVLnY4V2yxVwO4EFrLk/s1600/Day+3+Options.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="310" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrlplMYB8cqyVlevsrhpqoRjxImSbBkOxZzlkPHjA4_kAji1OB8eDnqc4GoPZRvDUnEExjFuCvkSCRr38sxtbYIO5zgwnv27m8-7vGX0jGRzgCoWzg06c2-PKUKVLnY4V2yxVwO4EFrLk/s400/Day+3+Options.PNG" width="400" /></a></span></span></div>
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<span style="font-size: x-small;">(Example using Weak at Lockout)</span></div>
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<span style="font-size: x-small;"><span style="font-size: small;">Option 1 rotates in the standard bench press during the 2nd wave and brings up incline bench from the Day 3 T2b undercurrent. By doing so you'll never get away from having competition specificity in your training plan. Although "just a T2" the Day 3 work builds ability by focusing on volume (practice) and of course helps by keeping frequency way high. 3x a week for bench is pretty high anyways. Option 2 uses the undercurrent model and takes two varieties and develops them across the whole 9-Weeks. This is a great option for those wanting to refine their skill with multiple movements thus adding too a broader pool of lifts to draw from when developing their training plan. The stronger you are in more lifts, the greater the chances you're just damn strong. At least in my humble opinion.</span></span></div>
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<span style="font-size: x-small;"><span style="font-size: small;">Plus its more fun that way. </span></span></div>
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<span style="font-size: x-small;"><span style="font-size: small;">The 3rd day addition shouldn't include a T1, at least at first. Progress your skills and capacity gradually to where this 3rd training session's 3rd wave might touch into the low T1 intensity of 85-90%. If added, your 3rd Day's work should be focused on volume and lift practice. No need to go too heavy here on Day 3 when your Day 2 was already in the 90% range from the get go. When choosing either Options 1 or 2 for a day three addition make sure to progress the T2a through the mid T2 into the T1 (75% to 85-90%) and then the T2b can go from 65% to 80%, or low to mid range intensity in the second tier. </span></span></div>
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<span style="font-size: x-small;"><span style="font-size: small;"><br /></span></span></div>
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<span style="font-size: x-small;"><span style="font-size: small;">Third tier work on a theoretical Day-3 bench session should not be too taxing. I would prefer to see body weight work like push ups, dips, rings or TRX work. Also, don't forget to do things like abs, back work, etc. <span style="font-size: xx-small;">(biceps)</span> Here on your third bench session of the week you can likely afford to drop some triceps, pecs, and shoulder work for something else that's need...</span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6vp9C3PGytwjBCCxcymV8Ab0HS3ADzfCfe219BBfkd4ljlQQ8DfN1O6z3y3MsGecZMne5aS-2DFFsbmRf42XKmDb4BxJW7ek6lq-1kTcuv6ubO0KHV-1L0Fe4BS-derKVO_NPzZVWjY8/s1600/bench+fail.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="185" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6vp9C3PGytwjBCCxcymV8Ab0HS3ADzfCfe219BBfkd4ljlQQ8DfN1O6z3y3MsGecZMne5aS-2DFFsbmRf42XKmDb4BxJW7ek6lq-1kTcuv6ubO0KHV-1L0Fe4BS-derKVO_NPzZVWjY8/s320/bench+fail.PNG" width="320" /></a></div>
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<span style="font-size: x-small;"><span style="font-size: small;"><span style="font-size: x-small;">This guy allegedly tried going "just a little heavy" on Day 3.</span></span></span></div>
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<span style="font-size: x-small;"><span style="font-size: small;"><span style="font-size: x-small;">Big mistake. </span></span></span></div>
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<span style="font-size: x-small;"><span style="font-size: small;"><br /></span></span></div>
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<span style="font-size: x-small;"><span style="font-size: small;"><b>Conclusion</b></span></span></div>
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<span style="font-size: x-small;"><span style="font-size: small;">The Wave Forms model is highly successful because it gives you the opportunity to refine lifts through various ability levels via the three tiers; in particular the T2b undercurrent. Bench Press Wave Forms works because the progression flow of various lifts that are complimentary to one another, working together towards improving the identified weakness in your movement. Training the lockout specifically through direct overloading and triceps dominate work, strength off the chest with more paused work and pec dominate movements, and shoulders too via overhead press and other delt focused exercises. </span></span><br />
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<span style="font-size: x-small;"><span style="font-size: small;"><b> </b></span></span></div>
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<span style="font-size: x-small;"><span style="font-size: small;">Wave Forms is very simple. And so long as you honestly assess your abilities (or lack there of) and personalize the plan to suit your needs you will be successful. The suggested intensities and movements should be tailored by you to make this <i>your</i> program.<i> </i>If you can't do sets of six reps at 80%, then don't, lower it as needed, build your capacity first. Don't be eager to break yourself off. Similarly</span></span><span style="font-size: x-small;"><span style="font-size: small;"> don't be afraid to go off the template and do movements that aren't listed, but you know work for you. </span></span><span style="font-size: x-small;"><span style="font-size: small;"><span style="font-size: x-small;"><span style="font-size: small;">Floor presses and close grip bench are great substitutes for Sling Shot Bench and you can opt to do Log Press vs standard OHP, so on and so forth.</span></span></span></span></div>
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<span style="font-size: x-small;"><span style="font-size: small;"><span style="font-size: x-small;"><span style="font-size: small;">So longs as you're progressing complimentary variety through each wave, you're doing Wave Forms, which means you're getting stronger. </span></span></span></span></div>
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<span style="font-size: x-small;"><b><span style="font-size: small;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkvWZSAgMCvZJBtrbM6TGenzxi9GyohMCxQXBN6HWFoPkl5eL7qyoOrk1ARLLRQl-lnVS5G3gVJ_LAPfyOSoJUxVUUKP3qGnXWHIpx9wYkjF5P2Uy2MI-c2bB8pw82N5QpT2q_tY4lVkE/s1600/benc1.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="332" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkvWZSAgMCvZJBtrbM6TGenzxi9GyohMCxQXBN6HWFoPkl5eL7qyoOrk1ARLLRQl-lnVS5G3gVJ_LAPfyOSoJUxVUUKP3qGnXWHIpx9wYkjF5P2Uy2MI-c2bB8pw82N5QpT2q_tY4lVkE/s400/benc1.PNG" width="400" /> </a></span></b></span></div>
<span style="font-size: x-small;"><b><span style="font-size: small;"></span></b></span><br />
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<span style="font-size: x-small;"><b><span style="font-size: small;"><span style="font-weight: normal;"><span style="font-size: x-small;">You in 9-Weeks guaranteed <span style="font-size: xx-small;">(definitely not guaranteed...)</span></span></span> </span></b></span></div>
<span style="font-size: x-small;"><b><span style="font-size: small;">
</span></b></span>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-3521252849981481371.post-48122380162742068472016-11-27T21:16:00.001-08:002022-01-08T12:05:57.364-08:00Volume-Dependent Intensity Progression<div style="text-align: center;">
<span style="font-size: large;"><b><span style="line-height: 107%;">“Where do
gains come from?”</span></b></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; line-height: 107%; mso-bidi-font-size: 11.0pt;"></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjgPhA-BAspaOA6MkUX_twe1Ras80YJ6EHPAyOJmJKX4V3Ox3OlNCUs76scEQWQcSiGDKJ99Hm_RNoGjyGzKojJmLIax5O86f6Qf8rFboss-8Xvj2vXeyTjZxVcXj0dCGvJif_o-2QJmg/s1600/wizard_by_adam_brown-d3iiyfb.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjgPhA-BAspaOA6MkUX_twe1Ras80YJ6EHPAyOJmJKX4V3Ox3OlNCUs76scEQWQcSiGDKJ99Hm_RNoGjyGzKojJmLIax5O86f6Qf8rFboss-8Xvj2vXeyTjZxVcXj0dCGvJif_o-2QJmg/s320/wizard_by_adam_brown-d3iiyfb.jpg" width="280" /></a></b></div>
<span style="font-size: x-small;"><span style="line-height: 107%;"> Fun Fact: Merlin's "Book of Gains" was published in the 13th century.</span></span><br />
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<span style="font-size: small;"><span style="line-height: 107%;">Here's my book of gains, the free <b><a href="https://www.dropbox.com/s/n146ej2npqufdbi/GZCL%20Free%20Compendium%20November%2027th%20Update.xlsx?dl=0">GZCL Program Template Compendium</a></b>. Check it out. The info in this blog supplements those and they should be edited by you to fit your needs and abilities. </span></span><span style="font-size: 12pt; line-height: 107%; mso-bidi-font-size: 11.0pt;"></span></div>
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<span style="font-size: 12pt; line-height: 107%; mso-bidi-font-size: 11.0pt;">Let’s be honest here- nobody really knows the origin of gains. Specific sets,
reps, volume, and even intensity ranges are debatable. Everything studied and
“proved” to an extent. But, for every study pointing to one thing being the
gains-bringer there’s a plausible “yeah well such-and-such” that can follow up.
What the best results come from though, 100% of the time, is <i style="mso-bidi-font-style: normal;">effort</i>. That’s right! Simply try harder
and you’ll earn more gains. Based upon this understanding, here is my proposed <u>Theory
of Effort</u>:</span></div>
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<span style="font-size: 12pt; line-height: 107%; mso-bidi-font-size: 11.0pt;">“<i>Trying
harder usually works better</i>.”</span></div>
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<span style="font-size: 12pt; line-height: 107%; mso-bidi-font-size: 11.0pt;">I know, absolutely revolutionary. </span></div>
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<span style="font-size: 12pt; line-height: 107%; mso-bidi-font-size: 11.0pt;">If not already apparent, it needs to be openly stated that
this is going to be a much more causal and conversational write up because
honestly, much of this is coming from my opinion of strength training
fundamentals and the required training stimulus needed to make progress.
While I’ve read a lot of books, lifted a lot of weight, competed a few times,
and trained a lot of people… I’ve yet to read or hear about anyone using these
specific means to progress. And although the concept and progression is simple, the results here
can be distinctly different than something like Starting Strength or even my
beloved GZCLP. In my biased opinion VDIP is an improvement upon any linear
progression model. This could all be labeled as bullshit, as I haven’t got a
study to back my claims, but results speak for themselves. From only five weeks into training:</span></div>
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<span style="font-size: small;">“Frankly, all of my
lifts are progressing really well. I am now OHP my 2RM for 3 sets of 4. </span></div>
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<span style="font-size: small;">I am
now squatting 90% of my 1RM 5 times which is a 3-rep improvement.” [<a href="https://www.reddit.com/r/gzcl/comments/5caexv/update_on_vdip_program_through_5_weeks/">Source</a>]</span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; line-height: 107%;">Concept & Origins of VDIP</span></b></div>
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<span style="font-size: 12pt; line-height: 107%;">The
fundamental principle that runs VDIP is simply doing a little bit more than was
done last time. <i style="mso-bidi-font-style: normal;">Just try a lil’ harder….</i>
This is attempted in each individual set by using “Max Rep Sets” (MRS,
described later) with the total number of reps done in each movement being the
most important factor for intensity progression. To clarify, an example: </span></div>
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<span style="font-size: 12pt; line-height: 107%;">Using 85% of your Training Max for
3MRS yields 6 reps on the first set, 5 on the second, and 3 on the third. A total of 14 reps. Weight will then be added to the next training session
based on the Total Reps performed. </span><span style="font-size: 12pt; line-height: 107%;"></span><span style="font-size: 12pt; line-height: 107%;">Those 14 reps earned a five-pound
addition to next week’s workout.</span></div>
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<span style="font-size: 12pt; line-height: 107%;">In this light,
it is similar to the Hepburn method of training, a principle that is sound,
time tested, and a source of inspiration for many training models. What Doug Hepburn [</span><a href="http://www.powerliftingwatch.com/files/The%20Doug%20Hepburn%20Method.pdf"><span style="font-size: 12pt; line-height: 107%;">Source</span></a><span style="font-size: 12pt; line-height: 107%;"> (PDF)] used was much more simple and
straight forward: just add a rep to your last sets. Do this until you’ve added
enough reps you can up the weight a bit. Likewise, this type of training
approach is advocated quite </span></div>
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<span style="font-size: 12pt; line-height: 107%;">commonly in lighter weight accessory movements,
think rows, curls, and machine work. Paul Carter of <a href="http://www.lift-run-bang.com/">Lift-Run-Bang</a> calls this
the “3-50” method </span><span style="font-size: 12pt; line-height: 107%;">and the goal is similar: </span></div>
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<span style="font-size: small;"><span style="line-height: 107%;">“Pick a weight that you try
to do for 50 total reps over the course of three working sets. </span></span></div>
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<span style="font-size: small;"><span style="line-height: 107%;">For most people,
choosing a weight that allows you to get 18 to 22 reps on the first set is
about right. </span></span></div>
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<span style="font-size: small;"><span style="line-height: 107%;">Once you're able to get a total of 50 reps over 3 sets, add
weight.” </span></span><span style="font-size: 12pt; line-height: 107%;">[</span><a href="https://www.t-nation.com/training/tip-build-size-with-the-3-50-method"><span style="font-size: 12pt; line-height: 107%;">Source</span></a><span style="font-size: 12pt; line-height: 107%;">] </span></div>
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<span style="font-size: 12pt; line-height: 107%;">Hepburn’s
adding one more rep does this incrementally and so does Carter’s rep goal
driven 3-50 method- <u><span style="mso-bidi-font-style: normal;">both examples of putting
volume advancement before intensity progression</span><i>.</i></u></span></div>
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<span style="font-size: 12pt; line-height: 107%;">Volume-Dependent
Intensity Progression opens the door for, and exposes you to, multiple <i style="mso-bidi-font-style: normal;">high-effort</i> sets across a range of
intensities. Recall the Theory of Effort above and understand that all progress
is reliant upon your efforts in the gym. If we were to look at time spent in
the gym, and the total number of sets done in a typical workout structure, how
many of them are hard sets? In the case of a 5x5 it isn’t until the last one or
two sets that “just one-rep left in the tank” might become a reality. Only then
has the movement demanded greater <i style="mso-bidi-font-style: normal;">effort</i>.
In such a workout three or four-fifths of that movement was spent just going
through the motions (which is great for practicing the movement and increasing
technique and confidence) but that’s not what the VDIP life is about. Here we
want each set to be “hard.” More on that later.</span></div>
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<span style="font-size: 12pt; line-height: 107%;">The
effort-gap is made up in typical training programs through a number of means. Most
popularly via drop sets, repeats, or as many reps as possible sets (AMRAPs).
This approach has some great positive benefits, like practicing the lift, but
also a clearer and more defined structure and progression. When all the sets
and reps are spelled out for you that leaves fewer variables, this could be a
good thing in the sense of insurance against failure, but what it also does is
artificially limit the effort of each set. If left on the table our effort is
unrealized gains! So, in order to snatch some crumbs from the plate within a
fixed structure training plan, should there be “some left in the tank,” then a
rep-out is done, a drop set, etc. because it is known that <i style="mso-bidi-font-style: normal;">effort</i> drives progress above all. If those drop sets didn’t
substantially drive effort then why are they even included, just to do more
reps?</span></div>
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<span style="font-size: 12pt; line-height: 107%;">By opening
up rep restrictions on a fixed number of sets <i style="mso-bidi-font-style: normal;">it is up to you how hard you push each individual set</i> and through
these means VDIP asks you not to leave any crumbs on the plate. Take a big bite
each set, push the reps as hard as you can (within ranges described later), by
doing so the average effort of your training will go up. </span></div>
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<span style="font-size: 12pt; line-height: 107%;">That is how
gains are made- <i style="mso-bidi-font-style: normal;">trying just a little bit
harder</i>. </span></div>
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<span style="font-size: 12pt; line-height: 107%;"> </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPtyAbtcfLQouxpG6CTJQnUrGxLYq44iQoh3RZ-Deze7PMbhT1K8cSfw7PFMigXNpZUv3cAAvgcuQPEEAJf2l99sZxhP6DcGVNLw9-igl_2kpTHA0-xy3XwLRyHtK6aFB0m6mrKxiI2i0/s1600/USMC+recruits.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPtyAbtcfLQouxpG6CTJQnUrGxLYq44iQoh3RZ-Deze7PMbhT1K8cSfw7PFMigXNpZUv3cAAvgcuQPEEAJf2l99sZxhP6DcGVNLw9-igl_2kpTHA0-xy3XwLRyHtK6aFB0m6mrKxiI2i0/s320/USMC+recruits.jpg" width="320" /></a></div>
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<span style="font-size: x-small;"><span style="line-height: 107%;">Don't be that 3rd guy back. He's basically smiling.</span></span></div>
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<span style="font-size: 12pt; line-height: 107%;"><span style="font-size: x-small;">That's the antithesis of trying harder. </span></span> </div>
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<span style="font-size: large;"><b><span style="line-height: 107%;">Build Your Bases</span></b></span></div>
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<span style="font-size: 12pt; line-height: 107%;">In training,
there’s a common phrase- your “base.” Cardio enthusiasts, aka psychopaths, may
talk about building their “aerobic base”- how long they can maintain an effort.
In strength training the similar is said, “base building” meaning your average
level of strength. VDIP is essentially a means to improve your average. A
helpful analogy to describe this concept and visualize why VDIP is so effective
for “off-season” training specifically is to imagine training as climbing a
mountain. Let me explain:</span></div>
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<span style="line-height: 107%; mso-bidi-font-size: 12.0pt;">When attempting to summit
any high peak climbers must stop and acclimate to higher and higher elevations.
To do this they set up camps along the route where time is spent resting and
adapting to the higher elevation demands. Without this practice the demands of
the summit are too difficult. Incremental steps in effort must be made in order
to reach the summit.</span></div>
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<span style="line-height: 107%; mso-bidi-font-size: 12.0pt;">Very much like:</span></div>
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<br /></div>
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<span style="line-height: 107%; mso-bidi-font-size: 12.0pt;">If your best competition
squat is 500 pounds that is your “peak.” Backing down the intensity from 500
pounds you have milestone rep maxes, your 2, 3, and 5 rep maxes, for example.
These exist as your “base camps” at lower elevations (intensity) and must be
reached before you can summit the “peak” of your strength. Each of these should
see improvement to ensure a higher peak to be summited. By working on
developing these “base camps” you are training the ability to sustain effort at
incrementally heavier weights. If you can turn a 5RM into a 6RM and your 2RM
into a 3RM then peak strength has also become predictably higher. </span></div>
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<span style="font-size: 12pt; line-height: 107%;">Using VDIP
to drive the intensity of your base is straight forward and simple when applied
to the GZCL Method structure. This is because each tier has an associated range
of intensity and volume; even loose adherence to these guidelines will yield
success. By taking a predetermined weight near the base of each tier and
progressing it according to your Total Reps Goals what happens is the weight will
only go up based off demonstrated ability versus your predicted ability. Using
VDIP to progress is dependent entirely upon how well you perform. Therefore, prioritizing
the development of your “camps” along the way to the peak instead of hastily
climbing towards your own personal summit and </span><span style="font-size: 12pt; line-height: 107%;"></span><span style="font-size: 12pt; line-height: 107%;">potentially
reaching a plateau instead.</span></div>
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<span style="font-size: x-small; line-height: 107%;">Literally a map to Gainzistan in a foreign language.</span></div>
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<span style="font-size: 12pt; line-height: 107%;">One last bit
on the topic of building “bases.” Too often it is simply thought about in terms
like rep maxes. But what I encourage everyone to do is start including things
like average bar speed, technical consistency, and other <i style="mso-bidi-font-style: normal;">qualitative</i> means to also define what is your base ability. (Hard
to call it a base if it’s not consistent, right?) When you start to take the
quality of your lifts seriously dramatic things start happening. You may find
random $20 bills in your pocket and I personally guarantee that you’ll
experience <i>Compounding Gainsmanship</i>: </span></div>
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<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="line-height: 107%; mso-bidi-font-size: 12.0pt;">“Compounding Gainsmanship is
a concept that emphasizes the qualitative aspects of the lift. Over time each
rep gradually improves across a number of means, from average speed to
technical consistency and more, with these qualitative gains come increased
efficiency and less fatigue accumulated per rep, which then allow you to do
more work over time, more safely, and therefore accumulate gains at a faster
rate and longer timeline than otherwise possible.”</span></div>
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<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: large;"><b><span style="line-height: 107%;">Review: GZCL Method</span></b></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 12pt; line-height: 107%;">Training Max
(TM): Used for T1 and T2 Movements. Should be a confident 2RM you can hit at
the start of the program. No need to test it, but don’t fool yourself. Each
movement should have its own respective TM but close variants can be based of
the original. For example, close grip can be based off normal grip bench, but
the like can’t be said for incline bench. Equally, using the deadlift TM for
stiff leg deadlifts or Romanian deadlifts is fine, but should you want to try
sumo deadlifts then it is recommended you have an honest TM assessment of that
specific movement.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 12pt; line-height: 107%;">T1: Main
Movements- Squat, Bench, Dead, OHP, Front Squat, Sling Shot, Incline, Push
Press, are common options. (Weightlifters proceed with caution; I am no
authority there.) </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 12pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>Intensity Range: 85-100% of TM<span style="mso-tab-count: 1;"> </span></span></div>
<div class="MsoNormal">
<span style="font-size: 12pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>Volume Range: 10-15 Reps Total</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 12pt; line-height: 107%;">T2: Primary
Accessories- More of the main movement or close accessories. Things like close
grip bench, front squat, stiff leg deadlifts come to mind. These should always
be compound movements (multi-joint) that translates well to your T1. If you
know close grip doesn’t help, don’t use it. <i style="mso-bidi-font-style: normal;">Replace
with an alternative that works for you.</i></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 12pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>Intensity Range: 65-85% of TM</span></div>
<div class="MsoNormal">
<span style="font-size: 12pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>Volume Range: 20-30 Reps Total</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 12pt; line-height: 107%;">T3:
Secondary Accessories- These are your isolation “bodybuilding” type movements
like lat pull downs, flyes, curls and extensions. Also in this tier are
rehabilitative movements or any other lightly loaded or non-loaded movements
that are used for improvement of the physical self. (What the hell does that
even mean?!) While ab planks can be both “bodybuilding” and “sports
performance” oriented I do think it is important to specifically designate the
intent of the movement. Why? Everything you do in the gym should have a reason
because when it comes time to execute, your efforts with that movement will be
greater due to its purpose. It is the strength of effort that drives progress
and simply because this tier is lower doesn’t mean it requires less effort. If anything,
it requires more in the 3<sup>rd</sup> tier since upon it rest the 2<sup>nd</sup>
and 1<sup>st</sup> tiers. If you cannot perform hard here in the T3, then how
can you expect to sustain effort in heavier tiers?<span style="mso-spacerun: yes;"> </span></span></div>
<div class="MsoNormal">
<span style="font-size: 12pt; line-height: 107%;"><span style="mso-spacerun: yes;"> </span></span></div>
<div class="MsoNormal">
<span style="font-size: 12pt; line-height: 107%;">In the T3 choose
movements that target lagging body parts that need to grow, movements that help
you “feel better” like face pulls at the end of a bench day, and movements you
know will help you like single-leg work- which 98% of people reading this
currently aren’t doing. </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 12pt; line-height: 107%;">All that
being said about the T3, specific intensity and volume ranges are much looser,
but generally:</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 12pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>Intensity Range: <65% of TM </span><span style="font-size: 10pt; line-height: 107%; mso-bidi-font-size: 12.0pt;">(If using a
movement with a TM)</span><span style="font-size: 12pt; line-height: 107%;"></span></div>
<div class="MsoNormal" style="margin-left: 0.5in;">
<span style="font-size: 12pt; line-height: 107%;">Volume Range: 30+ reps per movement </span><span style="font-size: 10pt; line-height: 107%; mso-bidi-font-size: 12.0pt;">(Typically
1-2 movements for newer trainees, and 2-5 movements for more experienced
lifters.)</span></div>
<div class="MsoNormal" style="margin-left: 0.5in;">
<br /></div>
<div class="MsoNormal">
<i style="mso-bidi-font-style: normal;"><span style="font-size: 12pt; line-height: 107%;">Note: “If using a movement with a TM”
keep in mind not all things will have a Training Max, like lat pull downs. Nor
should they! The T3 is a really great place to develop using VDIP. My opinion
is that avoiding fixed reps in this tier is more beneficial than say doing a
3x10. I would rather see effort in the T3 expended as described here in this
post, at length. </span></i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 12pt; line-height: 107%;">The <b style="mso-bidi-font-weight: normal;">TLDR of the GZCL Method</b> is it is a
general volume relationship of 1:2:3 across the tiers, each with their own
associated movements and intensity percentage ranges of 100-85% T1, 85-65% T2,
and <65% in the T3. </span></div>
<div class="MsoNormal">
<br /></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0in; text-align: center;">
<i style="mso-bidi-font-style: normal;"><span style="font-size: 10pt; line-height: 107%; mso-bidi-font-size: 12.0pt;">Before we
go any further, to avoid any confusion, “GZCL” doesn’t actually mean anything.</span></i></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0in; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWlhAETIRHdM5Wu5P61284PXWBLPATj23Zf6e-m_D1rUOBDM3DdgBBx6m1fYHOEAaba0RDI0txFSt2QGkqAcF8FpPxlhaLKlugdkLew4IJM7r98uViGjPIEs5yESOMu7m23EVhopYsris/s1600/I5F2X7n.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWlhAETIRHdM5Wu5P61284PXWBLPATj23Zf6e-m_D1rUOBDM3DdgBBx6m1fYHOEAaba0RDI0txFSt2QGkqAcF8FpPxlhaLKlugdkLew4IJM7r98uViGjPIEs5yESOMu7m23EVhopYsris/s400/I5F2X7n.png" width="258" /></a></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0in; text-align: center;">
<span style="mso-bidi-font-style: normal;"><span style="font-size: 10pt; line-height: 107%; mso-bidi-font-size: 12.0pt;">A very helpful guide to this last section.</span></span></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0in; text-align: center;">
<span style="mso-bidi-font-style: normal;"><span style="font-size: 10pt; line-height: 107%; mso-bidi-font-size: 12.0pt;">Save it to your phone and computer.</span></span></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0in; text-align: center;">
<span style="mso-bidi-font-style: normal;"><span style="font-size: 10pt; line-height: 107%; mso-bidi-font-size: 12.0pt;">Progress for life.</span></span><i style="mso-bidi-font-style: normal;"><span style="font-size: 10pt; line-height: 107%; mso-bidi-font-size: 12.0pt;"> </span></i></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0in; text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: large;"><b><span style="line-height: 107%;">VDIP Adaptation of GZCL
Method Principles</span></b></span></div>
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<br /></div>
<div class="MsoNormal">
<span style="font-size: 12pt; line-height: 107%;">The first
step in adapting my method into a successful VDIP inspired training plan is to
make the execution of its structure more open while aiming to maintain the
performance results within the previously mentioned ranges; although a slightly
more abstract view of those ranges. This type of view is needed because all the
reps are done through Max Rep Sets (MRS). That is, each set is essentially a
rep out where you should push to within 1-2 reps of actual failure. </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<u><span style="font-size: 12pt; line-height: 107%;">DO NOT
PUSH TO PHYSICAL FAILURE</span></u><span style="font-size: 12pt; line-height: 107%;">! </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 12pt; line-height: 107%;">This means
that instead of fixing yourself at 65% for base T2 or 85% for base T1 adjust
those percentages determined by your ability with that weight in a single Max
Rep Set, then consider and accurately estimate repeated sets with that weight. </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="margin-left: 0.5in;">
<i style="mso-bidi-font-style: normal;"><span style="font-size: 12pt; line-height: 107%;">For Example</span></i><span style="font-size: 12pt; line-height: 107%;">: Your T2 movement starts at 65% and your
first set results in 18 reps, now you know the remaining two or three MRS will
drive your total reps beyond the ideal performance range for the T2. Instead
consider starting it at a heavier weight, using that first-set performance as a
guidepost for training planning. Generally getting 10-15 reps in that first set
is ideal for the T2, but individual differences dictate adjustment based on how
well you can repeat that weight for additional MRS in order to reach your Total
Reps Goal. Adjust similarly for the T1. </span></div>
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<br /></div>
<div class="MsoNormal">
<span style="font-size: 12pt; line-height: 107%;">The
execution of each set is according to that “leave a few in the tank” rule. <i style="mso-bidi-font-style: normal;">From T1 to T3 this should be adhered to</i>.
However, pushing a bit harder in the T3, nearer actual failure, might occur… It
is not the end of the world if it does. Don’t let it happen in the T1 or T2.
The execution of each day’s training will flow from T1 to T2 then through the
T3. Do not “save yourself” in the T1 to do better in the T3, push each set
along the way. But do not fail! </span></div>
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<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; line-height: 107%;">On Auto-Regulation</span></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 12pt; line-height: 107%;">This is the
first thing to keep in mind on VDIP and likely the most important skill to have
heading into such a training venture. The demands of the progression are high
and as a result the skill of auto-regulation must exist beforehand, it will be
honed during, but without it at the start complete training failure is much
more likely. Some tips on improving your ability to auto-regulate:<span style="mso-tab-count: 1;"> </span></span></div>
<div class="MsoNormal">
<span style="font-size: 12pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span></span></div>
<div class="MsoListParagraphCxSpFirst" style="margin-left: 0.75in; mso-add-space: auto; mso-list: l0 level1 lfo2; text-indent: -0.25in;">
<span style="font-size: 12pt; line-height: 107%; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri; mso-hansi-font-family: Calibri;"><span style="mso-list: Ignore;"><span style="font: 7pt "Times New Roman";"> </span></span></span><span style="font-size: 12pt; line-height: 107%;">If
you’re always leaving 1-2 reps in the tank for each MRS start leaving 2-3 in
each set. Leave this extra effort in the T3 first and as needed leave more in
higher tiers in workouts later in the week. First the T2 then the T1. An
exception being in the case of a near or actual failure in either T1 or T2. In
such a case decrease the weight and the effort in that tier. </span></div>
<div class="MsoListParagraphCxSpFirst" style="margin-left: 0.75in; mso-add-space: auto; mso-list: l0 level1 lfo2; text-indent: -0.25in;">
<br /></div>
<div class="MsoListParagraphCxSpLast" style="margin-left: 0.75in; mso-add-space: auto; mso-list: l0 level1 lfo2; text-indent: -0.25in;">
<span style="font-size: 12pt; line-height: 107%; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri; mso-hansi-font-family: Calibri;"><span style="mso-list: Ignore;"><span style="font: 7pt "Times New Roman";"> </span></span></span><span style="font-size: 12pt; line-height: 107%;">Monitor
your fatigue levels through measuring and recording things like your heart rate upon waking, your resting heart rate, general energy levels, mental fog, sleep
quality and amounts, and the lack of desire to train. All of these point to
mounting levels of fatigue. </span></div>
<div class="MsoListParagraphCxSpLast" style="margin-left: 0.75in; mso-add-space: auto; mso-list: l0 level1 lfo2; text-indent: -0.25in;">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 12pt; line-height: 107%;">Think of
auto-regulation as your means to balance your recovery debt. Sometimes taking a
big shift is not necessary and it is recommended you start from the bottom of
the training pyramid then work your way up. Regaining a positive recovery balance
in most cases does not require sacrificing progression across all tiers. Simply
going a bit easier on a few sets while using VDIP will help tip the scales in
your favor dramatically.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 12pt; line-height: 107%;"></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrhfmLCvJBJxhv8gcLrms8fbZvEOvckinnqeoc2W1XFwbYVO51IMf_CR6Cz6inp3HFsrZ2FAwe1ncIP4faLKac7f_p5AJhxsOKndbAUhQC6u1IoIYjl2rdb51yl0UkyeF0GPxNxRXu4JE/s1600/forklift-funny-fail.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="304" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrhfmLCvJBJxhv8gcLrms8fbZvEOvckinnqeoc2W1XFwbYVO51IMf_CR6Cz6inp3HFsrZ2FAwe1ncIP4faLKac7f_p5AJhxsOKndbAUhQC6u1IoIYjl2rdb51yl0UkyeF0GPxNxRXu4JE/s320/forklift-funny-fail.jpg" width="320" /></a></div>
<div class="MsoNormal" style="text-align: center;">
<span style="font-size: 12pt; line-height: 107%;"> <span style="font-size: x-small;">Auto-regulation keeps forklifting a forklift</span></span></div>
<div class="MsoNormal" style="text-align: center;">
<span style="font-size: 12pt; line-height: 107%;"><span style="font-size: x-small;">to lift something heavy off your list of choices.</span></span></div>
<br />
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; line-height: 107%;">Recommended Doses</span></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 12pt; line-height: 107%;">To ensure
you don’t bite of more than you can chew here are some recommended minimums and
maximums to consider when building your VDIP training plan. It is recommended
you stick to the minimums for at least two weeks because the demands of this
style of training are high and as a result recovery will need to be addressed
more closely at first to guarantee a longer-term use of this training approach.
These general mins and maxes will become clearer as the post continues.</span></div>
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<br /></div>
<div class="MsoNormal">
<span style="font-size: 12pt; line-height: 107%;"><u>Recommended Minimums</u>:</span></div>
<div class="MsoNormal">
<span style="font-size: 12pt; line-height: 107%;">T1: 1 movement per
day, 10-15 total reps, 3MRS, 80% starting intensity</span></div>
<div class="MsoNormal">
<span style="font-size: 12pt; line-height: 107%;">T2: 1 movement per
day, 20-30 total reps, 3MRS, 60% starting intensity</span></div>
<span style="font-size: 12pt; line-height: 107%;">T3: 2 movements per day, 30-40 total reps per movement, 4MRS,
<60% starting intensity (or 10-15RM initial rep performance)</span><br />
<div class="MsoNormal" style="margin-left: 1in;">
<br /></div>
<span style="font-size: 12pt; line-height: 107%;"><u>Recommended Maximums</u>:</span>
<br />
<div class="MsoNormal">
<span style="font-size: 12pt; line-height: 107%;">T1: 1 movement per
day, 10-15 total reps, 5MRS, 90% starting intensity</span></div>
<div class="MsoNormal">
<span style="font-size: 12pt; line-height: 107%;">T2: 2 movements per
day, 20-30 total reps, 5MRS, 70% starting intensity</span></div>
<span style="font-size: 12pt; line-height: 107%;">T3: 4-5 movements per day, 40-50 total reps per movement,
4-6MRS, <70% starting intensity (or 8-10RM initial rep performance)</span><br />
<div class="MsoNormal" style="margin-left: 1in;">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; line-height: 107%;">VDIP Rest Plan</span></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 12pt; line-height: 107%;">Not too much
different than the one I typically suggest but the weight of importance on rest
needs to be known. Without adequate rest the repeated sets will drop in reps too
quickly. With too long of rest the total volumes are way too high and your
abilities on paper might look good, but your time in the gym doesn’t. Nor does
your recovery. Rest is a way to keep yourself in check so too much work isn’t
done, nor too little. Keep these things in mind when running this type of
progression plan. </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 12pt; line-height: 107%;">Rest is the
lesser known hero of the VDIP. Without it the plan can go sour fast. </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 12pt; line-height: 107%;"><u>General Rest Guide</u>: </span></div>
<div class="MsoNormal">
<span style="font-size: 12pt; line-height: 107%;">T1: 3-5
minutes, nearer 5 minutes when total reps are closer to 10 or 11. </span></div>
<div class="MsoNormal">
<span style="font-size: 12pt; line-height: 107%;">T2: 2-3
minutes, nearer 3 minutes when total reps are closer to 25-27.</span></div>
<div class="MsoNormal">
<span style="font-size: 12pt; line-height: 107%;">T3: 30-90
seconds, nearer 90 seconds for compound T3’s and on that final MRS for a last
hard push to finish the workout strong. </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; line-height: 107%;">VDIP Set Up & Progression Plans</span></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 12pt; line-height: 107%;">The name
makes this simple. Your guidelines are “Volume-Dependent” and they dictate your
“Intensity Progression.” The volume-dependent portion is in consideration to
the <i style="mso-bidi-font-style: normal;">Total Volume</i> amassed across all
MRS of each movement. The total volume achieved will then determine how much weight
is added to the next training session. </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<u><span style="font-size: 12pt; line-height: 107%;">Below are
the Tiered Volume Goals:</span></u></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 12pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>T1: 15 or more total reps in 3MRS
add 10 lb. to next week</span></div>
<div class="MsoNormal">
<span style="font-size: 12pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span><span style="mso-spacerun: yes;"> </span>10-14 total reps in 3MRS add 5 lb. to
next week</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 12pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>T2: More than 30 total reps in 3MRS
add 10 lb. to next week</span></div>
<div class="MsoNormal">
<span style="font-size: 12pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span><span style="mso-spacerun: yes;"> </span>25-30 total reps in 3MRS add 5 lb. to
next week</span></div>
<div class="MsoNormal">
<span style="font-size: 12pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span><span style="mso-spacerun: yes;"> </span>20-24 total reps in 3MRS stay the same
weight</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="margin-left: 0.5in;">
<span style="font-size: 12pt; line-height: 107%;">Weight Reductions: Less than 10/20 total reps in the T1 and
T2 respectively reduce by at least 5-10% the next week. (If it’s WAY less than
the bottom ranges then definitely go for a larger weight reduction and a cold
bite of humble pie. Nothing wrong with that. That’s the first step to getting
strong. Realizing your shit is weak.) </span></div>
<div class="MsoNormal" style="margin-left: 0.5in;">
<br /></div>
<div class="MsoNormal" style="margin-left: 0.5in;">
<span style="font-size: 12pt; line-height: 107%;">Weight decreases also warranted if reps were of poor quality,
so slow grindy reps, inconsistent reps across a set, or not within technical
requirements. Remember that you’re working on building your base here and part
of that is the <i style="mso-bidi-font-style: normal;">qualitative aspects</i>
for each lift.</span></div>
<div class="MsoNormal" style="margin-left: 0.5in;">
<br /></div>
<div class="MsoNormal" style="margin-left: 0.5in;">
<span style="font-size: 12pt; line-height: 107%;">T3: More than 50 total reps in 4MRS add 5 to 10 lb. as
available or allowable. This holds true more for some movements more than
others. Specifically, in terms of compound movements over isolations as
accessories. Playing this a little bit loosely is absolutely fine. For example,
I’ll never go above 20 to 25 pounds on rear delt flyes with dumbbells- the
payoff just isn’t worth it. I’ll always get a better workout in the intended
muscles with that weight range; just the way it is. </span></div>
<div class="MsoNormal" style="margin-left: 0.5in;">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 12pt; line-height: 107%;">Those
guidelines for the T1 and T2 will typically hold well for four to six weeks
before a deload, training max test, and training plan assessment and adjustment
should occur. Starting around 80% to 85% with 3MRS in the first tier gives most
lifters 5 to 8 reps on the first set and projected drops of 1-3 reps on the two
following MRS. Doing so around 60-65% in the second tier gives most lifters
13-18 reps in the first set. Rep drops are still about 1-3. These rep drops are
fine, what matters each set is pushed near failure and the total reps per tier
are tracked. Do so intelligently, follow the guidelines, and be honest with
your understanding of your own recovery and abilities. Choose at times to be
cautious with adding weight. If just barely in that “add 5 lb. range” and you
know the lift was questionable, perhaps the better choice is to repeat the
weight next week and first focus on the lift quality progression, rather than
its intensity. On that same note if a set isn’t up to par in total volume then
reduce its intensity, don’t be stubborn.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 12pt; line-height: 107%;">The intent
of VDIP is to build your <i style="mso-bidi-font-style: normal;">bases</i> so
quality is always of important focus. </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 12pt; line-height: 107%;">Let’s assume
you’ve done all that and have been kicking ass and taking names for five weeks,
feeling a bit run down now though, and not everything went according to plan, so
what do? </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<u><span style="font-size: 12pt; line-height: 107%;">First a
brief recap of the last five weeks</span></u><span style="font-size: 12pt; line-height: 107%;">: </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<i style="mso-bidi-font-style: normal;"><span style="font-size: 12pt; line-height: 107%;">The below taken directly from your
theoretical last 5 weeks on VDIP.</span></i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 12pt; line-height: 107%;">Starting
Intensities & Set Count: T1 85% x 3MRS / T2 65% x 3MRS / T3 <65% x 4MRS</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 12pt; line-height: 107%;">Day 1 – T1: Squat
Rep Totals</span></div>
<div class="MsoNormal" style="text-indent: 0.5in;">
<span style="font-size: 12pt; line-height: 107%;">Wk1: 16(6/6/4)</span></div>
<div class="MsoNormal" style="text-indent: 0.5in;">
<span style="font-size: 12pt; line-height: 107%;">Wk2: 15(6/5/4)</span></div>
<div class="MsoNormal" style="text-indent: 0.5in;">
<span style="font-size: 12pt; line-height: 107%;">Wk3: 15(5/4/6)</span></div>
<div class="MsoNormal" style="text-indent: 0.5in;">
<span style="font-size: 12pt; line-height: 107%;">Wk4: 13(5/4/4)</span></div>
<div class="MsoNormal" style="text-indent: 0.5in;">
<span style="font-size: 12pt; line-height: 107%;">Wk5: 11(4/4/3)</span></div>
<div class="MsoNormal" style="text-indent: 0.5in;">
<br /></div>
<div class="MsoNormal" style="text-indent: 0.5in;">
<span style="font-size: 12pt; line-height: 107%;">Weight Adds: Wk1: 10 lb., Wk2: 10 lb., Wk3: 10 lb., Wk4: 5
lb., Wk5: 5 lb.</span></div>
<div class="MsoNormal" style="text-indent: 0.5in;">
<br /></div>
<div class="MsoNormal" style="text-indent: 0.5in;">
<span style="font-size: 12pt; line-height: 107%;">T2: Front Squat Rep Totals</span></div>
<div class="MsoNormal" style="text-indent: 0.5in;">
<span style="font-size: 12pt; line-height: 107%;">Wk1: 28(11/9/8)</span></div>
<div class="MsoNormal" style="text-indent: 0.5in;">
<span style="font-size: 12pt; line-height: 107%;">Wk2: 30(11/10/9)</span></div>
<div class="MsoNormal" style="text-indent: 0.5in;">
<span style="font-size: 12pt; line-height: 107%;">Wk3: 30(10/10/10)</span></div>
<div class="MsoNormal" style="text-indent: 0.5in;">
<span style="font-size: 12pt; line-height: 107%;">Wk4: 27(10/8/9)</span></div>
<div class="MsoNormal" style="text-indent: 0.5in;">
<span style="font-size: 12pt; line-height: 107%;">Wk5: 25(9/9/7)</span></div>
<div class="MsoNormal" style="text-indent: 0.5in;">
<br /></div>
<div class="MsoNormal" style="text-indent: 0.5in;">
<span style="font-size: 12pt; line-height: 107%;">Weight Adds: Wk1: 5 lb., Wk2: 5 lb., Wk3: 10 lb., Wk4: 5 lb.,
Wk5: 5 lb.</span></div>
<div class="MsoNormal" style="text-indent: 0.5in;">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 12pt; line-height: 107%;">In the case
of the T1 Squat here the starting intensity is fine but perhaps the weight adds
should have been more cautious if more weeks of progression were desired. Week
six might yield another 10 or 11 rep total, thus earning another 5 pounds, but
failure to reach 10 total reps in the T1 is within 1-2 weeks at this point. Truer
still if that 11<sup>th</sup> rep was pushed nearer actual failure. The lesson
here is to start <u>strategizing</u> your progression. A slower intensity
progression is easily warranted if that lift will be improving dramatically via
other qualitative means, like stability or consistency for example. The five
weeks of progression is absolutely fine though and in this case well executed, just
consider strategic goals for longer progression.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 12pt; line-height: 107%;">The T2 Front
Squat performance is quite normal. The up-tick in week two and three’s total
volume is common for accessory movements because the learning curve of
mastering the actual movement itself is also improving. The reason for the two different weight adds could be personal in this regard, getting 30 total on Wk2 earned a +10, but maybe a personal goal to have all 3MRS at 10 was made. Or maybe that second week's 30 was kinda sketchy. These kinds of small goals, often made up on the fly, is a form of tactical planning. By doing these types of things occasionally small motivational thresholds can be broken; just another way to PR on VDIP.</span><br />
<br />
<span style="font-size: 12pt; line-height: 107%;">This kind of upwards
progression <i style="mso-bidi-font-style: normal;">in both volume and intensity</i>
week after week might be unsettling at first, but trust me… <u>it is totally
not <a href="https://www.youtube.com/watch?v=idZV_VcO9ek&t">black magic</a>.</u></span></div>
<div class="MsoNormal">
<span style="font-size: 12pt; line-height: 107%;"><br /></span></div>
<div class="MsoNormal">
<span style="font-size: 12pt; line-height: 107%;">On VDIP
seeing gains like this <i style="mso-bidi-font-style: normal;">is normal</i>
because not only are you working on your strength, but also mastering new
movements, improving your muscular endurance, general conditioning, and capping
it off with a mental drive not before experienced because each set is an
opportunity for you to PR. </span></div>
<div class="MsoNormal">
<span style="font-size: 12pt; line-height: 107%;">The five
weeks of progression is absolutely fine though and in this case well executed,
simply consider strategizing for longer progression.</span></div>
<div class="MsoNormal">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="line-height: 107%; mso-bidi-font-size: 12.0pt;">“Front squat PR! 245x5,5,5.
Adding 10 lbs this week after adding 10 lbs last week. Gains train keeps
rolling. Then moved to deficit SLDLs, dropped again to 285 and got 10/10/8.
I'll add 10lbs here, need to be cautious. Seems to be a tricky damn lift. Hit
pullups, BSS, rows and curls with no issues here.” – Nikhil Thomas, 3 Weeks
into VDIP</span></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiiSvf_pdu0DqelaDXSx0aUeZhSe5BFz3EYSNm_NfuI4vNr01m_FWyc0KVuNKshyphenhypheni0C5dro6BJNMr3VHa5n4rp3g5CDXSAJ7aY-8Tof8YSU12RY7YzlXMxgdFzgX5Zb-XMLjV4ROIA_Tz0/s1600/The-Exorcist-Reagan.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiiSvf_pdu0DqelaDXSx0aUeZhSe5BFz3EYSNm_NfuI4vNr01m_FWyc0KVuNKshyphenhypheni0C5dro6BJNMr3VHa5n4rp3g5CDXSAJ7aY-8Tof8YSU12RY7YzlXMxgdFzgX5Zb-XMLjV4ROIA_Tz0/s320/The-Exorcist-Reagan.jpg" width="320" /></a></div>
<div class="MsoNormal" style="text-align: center;">
<span style="font-size: 12pt; line-height: 107%;"> <span style="font-size: x-small;">Summoning the Gainer. Great for personal records. </span></span></div>
<div class="MsoNormal" style="text-align: center;">
<span style="font-size: 12pt; line-height: 107%;"><span style="font-size: x-small;">Risky for your soul and complexion. </span></span></div>
<div class="MsoNormal" style="text-align: center;">
<span style="font-size: 12pt; line-height: 107%;"><span style="font-size: x-small;"><br /></span></span></div>
<div class="MsoNormal">
<span style="font-size: 12pt; line-height: 107%;">Day 2 – T1: Bench
Rep Totals </span></div>
<div class="MsoNormal" style="text-indent: 0.5in;">
<span style="font-size: 12pt; line-height: 107%;">Wk1: 13(6/3/4)</span></div>
<div class="MsoNormal" style="text-indent: 0.5in;">
<span style="font-size: 12pt; line-height: 107%;">Wk2: 13(6/4/3)</span></div>
<div class="MsoNormal" style="text-indent: 0.5in;">
<span style="font-size: 12pt; line-height: 107%;">Wk3: 12(5/4/3)</span></div>
<div class="MsoNormal" style="text-indent: 0.5in;">
<span style="font-size: 12pt; line-height: 107%;">Wk4: 11(4/3/4)</span></div>
<div class="MsoNormal" style="text-indent: 0.5in;">
<span style="font-size: 12pt; line-height: 107%;">Wk5: 10(5/3/2)</span></div>
<div class="MsoNormal" style="text-indent: 0.5in;">
<br /></div>
<div class="MsoNormal" style="text-indent: 0.5in;">
<span style="font-size: 12pt; line-height: 107%;">Weight Adds: Wk1: 5 lb., Wk2: 5 lb., Wk3: 5 lb., Wk4: 5 lb.,
Wk5: 5 lb.</span></div>
<div class="MsoNormal" style="text-indent: 0.5in;">
<br /></div>
<div class="MsoNormal" style="text-indent: 0.5in;">
<span style="font-size: 12pt; line-height: 107%;">T2: Close Grip Bench Rep Totals</span></div>
<div class="MsoNormal" style="text-indent: 0.5in;">
<span style="font-size: 12pt; line-height: 107%;">Wk1: 25(10/9/7)</span></div>
<div class="MsoNormal" style="text-indent: 0.5in;">
<span style="font-size: 12pt; line-height: 107%;">Wk2: 23(9/8/6)</span></div>
<div class="MsoNormal" style="text-indent: 0.5in;">
<span style="font-size: 12pt; line-height: 107%;">Wk3: 27(11/8/8)</span></div>
<div class="MsoNormal" style="text-indent: 0.5in;">
<span style="font-size: 12pt; line-height: 107%;">Wk4: 26(10/9/7)</span></div>
<div class="MsoNormal" style="text-indent: 0.5in;">
<span style="font-size: 12pt; line-height: 107%;">Wk5: 25(10/8/7)</span></div>
<div class="MsoNormal" style="text-indent: 0.5in;">
<br /></div>
<div class="MsoNormal" style="text-indent: 0.5in;">
<span style="font-size: 12pt; line-height: 107%;">Weight Adds: Wk1: 5 lb., Wk2: 0 lb., Wk3: 5 lb., Wk4: 5 lb.,
Wk5: 5 lb.</span></div>
<div class="MsoNormal" style="text-indent: 0.5in;">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 12pt; line-height: 107%;">Again, a
fairly normal performance across the theoretical five weeks. The thing to note
here is the T2 Close Grip Bench has no weight add in Week-2 because the total
reps doesn’t match the range required. By foregoing the desire to say “it’s
just two reps, I’ll add 5 lb.” you’re giving yourself a gains-insurance policy.
Week-3 rolls around and now you’ve got +4 more reps at that same weight. The
bigger picture here is do not add weight when you do not earn it. Sticking to
the ranges works and should you stall there are other means that could be more effective
to getting progress fired up again than adding more weight. A one week delay on
adding weight is not, and should not, be looked at negatively on VDIP. Only do
so if it is for three back-to-back weeks. Remember, recovery and fatigue play a
role. That small reduction early on will happen in some lifts and those two
things play a part. <span style="mso-spacerun: yes;"> </span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 12pt; line-height: 107%;">A tactical
call that could be made in the work out is looking at the T1 performance and
seeing how that can be better utilized to allow for a strong follow-up performance
in the T2. Getting six reps on that first set may have been crushing, maybe
even nearly failing that last rep. In such a case going 5/4/4 would have been
better that 2<sup>nd</sup> Week. Hindsight is always 20/20 and your friend will
be your training data. Review it and make better judgment calls in-training and
while training planning so your Average Level of Kickass (ALK) goes up. </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 12pt; line-height: 107%;">Day 3 – T1: Deadlift
Rep Totals</span></div>
<div class="MsoNormal" style="text-indent: 0.5in;">
<span style="font-size: 12pt; line-height: 107%;">Wk1: 13(5/4/4)</span></div>
<div class="MsoNormal" style="text-indent: 0.5in;">
<span style="font-size: 12pt; line-height: 107%;">Wk2: 12(5/3/4)</span></div>
<div class="MsoNormal" style="text-indent: 0.5in;">
<span style="font-size: 12pt; line-height: 107%;">Wk3: 11(5/3/3)</span></div>
<div class="MsoNormal" style="text-indent: 0.5in;">
<span style="font-size: 12pt; line-height: 107%;">Wk4: 10(4/3/3)</span></div>
<div class="MsoNormal" style="text-indent: 0.5in;">
<span style="font-size: 12pt; line-height: 107%;">Wk5: 9(4/3/2)</span></div>
<div class="MsoNormal" style="text-indent: 0.5in;">
<br /></div>
<div class="MsoNormal" style="text-indent: 0.5in;">
<span style="font-size: 12pt; line-height: 107%;">Weight Adds: Wk1: 5 lb., Wk2: 5 lb., Wk3: 5 lb., Wk4: 5 lb.,
Wk5: 0 lb.</span></div>
<div class="MsoNormal" style="text-indent: 0.5in;">
<br /></div>
<div class="MsoNormal" style="text-indent: 0.5in;">
<span style="font-size: 12pt; line-height: 107%;">T2: Stiff Leg Deadlift Rep Totals</span></div>
<div class="MsoNormal" style="text-indent: 0.5in;">
<span style="font-size: 12pt; line-height: 107%;">Wk1: 29(12/10/7)</span></div>
<div class="MsoNormal" style="text-indent: 0.5in;">
<span style="font-size: 12pt; line-height: 107%;">Wk2: 27(11/9/7)</span></div>
<div class="MsoNormal" style="text-indent: 0.5in;">
<span style="font-size: 12pt; line-height: 107%;">Wk3: 26(8/9/9)</span></div>
<div class="MsoNormal" style="text-indent: 0.5in;">
<span style="font-size: 12pt; line-height: 107%;">Wk4: 25(9/9/7)</span></div>
<div class="MsoNormal" style="text-indent: 0.5in;">
<span style="font-size: 12pt; line-height: 107%;">Wk5: 25(9/9/7)</span></div>
<div class="MsoNormal" style="text-indent: 0.5in;">
<br /></div>
<div class="MsoNormal" style="text-indent: 0.5in;">
<span style="font-size: 12pt; line-height: 107%;">Weight Adds: Wk1: 5 lb., Wk2: 5 lb., Wk3: 5 lb., Wk4: 5 lb.,
Wk5: 5 lb.</span></div>
<div class="MsoNormal" style="text-indent: 0.5in;">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 12pt; line-height: 107%;">A bit of
poor planning here on the deadlift. Like many people exclaim repeated sets of
heavy deadlifts (T1 range) drain you. Yet week after week you continued to add
5 pounds because it fit the guidelines. Here’s one of those times where a
personal judgement call would be better. The first week was two short of
reaching 15 total, the upper volume range for the T1. Ideally the first week
has you assuredly hitting 15, maybe even 1-2 more! You however took the 13,
added five pounds to the next week and got 12. Added another fiver and then got
11 on week three. The trend is not looking good and looking at the T2 shows a
similar performance. </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 12pt; line-height: 107%;">Here’s the
deal, downward trending rep totals are going to be normal on VDIP because as weight
adds up volume will go down. However, the problem in such a scenario started
before you had even lifted a weight. The problem lies again with strategically
planning your progression. Build in some room to grow! And going intentionally
light at the start is a great means to combat progression failure within a
handful of weeks due to an oversight, or lack of personal honestly, regarding
your abilities. In the above scenario, the fourth week could have had a
zero-weight addition with the personal goal of getting more than 10 reps at
that same weight in week five; therefore, netting a PR for total volume at that
weight and cementing the +5 pounds of added weight as a good call come week
six.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 12pt; line-height: 107%;">Day 4 - T1: Over
Head Press Rep Totals</span></div>
<div class="MsoNormal" style="text-indent: 0.5in;">
<span style="font-size: 12pt; line-height: 107%;">Wk1: 10(5/3/2)</span></div>
<div class="MsoNormal" style="text-indent: 0.5in;">
<span style="font-size: 12pt; line-height: 107%;">Wk2: 14(6/4/4)</span></div>
<div class="MsoNormal" style="text-indent: 0.5in;">
<span style="font-size: 12pt; line-height: 107%;">Wk3: 13(5/4/4)</span></div>
<div class="MsoNormal" style="text-indent: 0.5in;">
<span style="font-size: 12pt; line-height: 107%;">Wk4: 12(4/4/4)</span></div>
<div class="MsoNormal" style="text-indent: 0.5in;">
<span style="font-size: 12pt; line-height: 107%;">Wk5: 11(4/4/3)</span></div>
<div class="MsoNormal" style="text-indent: 0.5in;">
<br /></div>
<div class="MsoNormal" style="text-indent: 0.5in;">
<span style="font-size: 12pt; line-height: 107%;">Weight Adds: Wk1: -10 lb., Wk2: 5 lb., Wk3: 5 lb., Wk4: 5
lb., Wk5: 0 lb.</span></div>
<div class="MsoNormal" style="text-indent: 0.5in;">
<br /></div>
<div class="MsoNormal" style="text-indent: 0.5in;">
<span style="font-size: 12pt; line-height: 107%;">T2: Incline Bench Rep Totals</span></div>
<div class="MsoNormal" style="text-indent: 0.5in;">
<span style="font-size: 12pt; line-height: 107%;">Wk1: 32(11/10/11)</span></div>
<div class="MsoNormal" style="text-indent: 0.5in;">
<span style="font-size: 12pt; line-height: 107%;">Wk2: 28(10/10/8)</span></div>
<div class="MsoNormal" style="text-indent: 0.5in;">
<span style="font-size: 12pt; line-height: 107%;">Wk3: 28(10/9/9)</span></div>
<div class="MsoNormal" style="text-indent: 0.5in;">
<span style="font-size: 12pt; line-height: 107%;">Wk4: 26(9/9/8)</span></div>
<div class="MsoNormal" style="text-indent: 0.5in;">
<span style="font-size: 12pt; line-height: 107%;">Wk5: 25(10/8/7)</span></div>
<div class="MsoNormal" style="text-indent: 0.5in;">
<br /></div>
<div class="MsoNormal" style="text-indent: 0.5in;">
<span style="font-size: 12pt; line-height: 107%;">Weight Adds: Wk1: 10 lb., Wk2: 5 lb., Wk3: 5 lb., Wk4: 5 lb.,
Wk5: 5 lb.</span></div>
<div class="MsoNormal" style="text-indent: 0.5in;">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 12pt; line-height: 107%;">Like the
deadlift your plans for OHP did not start so well. The first week was
absolutely too heavy, just getting the bare minimum of 10 total reps needed in
the T1. Learning from the mistakes made regarding the deadlift you make a great
call subtracting 10 pounds from the weight called for in Week 2. There you
pushed 14 reps total and progressed fairly normally until Week 5, where the
smart call to not add weight was made. Yes, a +5 addition was earned but
looking back at your performance trends you notice that you’ve already added a
rep and five pounds to that failure in Week 1 where you only got 10 total. Progress
across the T2 however was spot on! Here’s a great example of how some movements
must be addressed specially for some lifters. More on that below.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 12pt; line-height: 107%;">Your
theoretical first five weeks on VDIP are over and there’s some good takeaways: </span></div>
<br />
<span style="font-size: 12pt; line-height: 107%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">1.<span style="font: 7pt "Times New Roman";"> </span></span></span><span style="font-size: 12pt; line-height: 107%;">Strategize a long-term plan that puts
personal checks and balances on the guidelines. Know that adding weight could
be allowed, but not ideal. Sometimes the better call is to repeat the same
weight the next week in an attempt to beat yourself. </span><br />
<span style="font-size: 12pt; line-height: 107%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">2.<span style="font: 7pt "Times New Roman";"> </span></span></span><span style="font-size: 12pt; line-height: 107%;">Start the deadlift a bit lighter, or
alter the progression to fit current abilities with that specific lift. Specifically,
your endurance with the deadlift is trash. Consider alterations for T1 OHP
progression as well.</span><br />
<br />
<span style="font-size: 12pt; line-height: 107%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">3.<span style="font: 7pt "Times New Roman";"> </span></span></span><span style="font-size: 12pt; line-height: 107%;">Maybe time your rest cause some of
those sets were harder than they should have been and a few more reps could
have been earned. Keep it 4-5 minutes on that last MRS of T1 and don’t be in a
rush through the T2. More +10’s could have been earned there with adequate
rest. </span><br />
<br />
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<span style="font-size: x-small;">Try not to accidentally Madden yourself</span></div>
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<span style="font-size: x-small;">as you create a training strategy.</span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; line-height: 107%;">Taking VDIP into the Void</span></b></div>
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<span style="font-size: 12pt; line-height: 107%;">Admittedly
there are few who have used this training method exclusively across all tiers.
Those who have tend to stall, or edge near it, within the first month or so.
This is an eventuality because we want weight to go up weekly, and it very
likely will for most of you. But when the time comes that you fail to reach that
base volume goal of 10 in the T1, what are you to do? It is simple- add another
set! Starting at the suggested 3MRS would put your peak rep average at about
five and the base around 3. After adding a 4<sup>th</sup> MRS the reps-per-set
average goes down only a tad at first, which allows you a higher chance of
success in accomplishing that 10 reps goal because now you’ve got another set
to accumulate two or three more reps. The same practice can be done for a
maximum of 5MRS in the T1 and T2. </span></div>
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<span style="font-size: 12pt; line-height: 107%;">I would
advise against adding sets to the T2, it is however an option. Better in my
opinion to maybe consider a slight deload first because it is likely to be need
anyways, and the break will help you long term. Sometimes doing less will help
you do more. Take a break on the T2 before you add more work here. Another
option before adding more work is to change the movement when 3MRS fails to
earn 20-24 total reps, doing so every 3-6 weeks is a great alternative. </span></div>
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<span style="font-size: 12pt; line-height: 107%;">The critical
piece that you should not forget when deciding to add another MRS to your
progression is being honest that you have exhausted progression means with
fewer sets. It is much safer and smarter strategically to push your
reps-per-set before adding a whole new set to your recovery demands. These are
all highly fatiguing sets due to the high effort nature of them and for this
reason adding extra sets should be done cautiously and intelligently. </span></div>
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<span style="font-size: 12pt; line-height: 107%;">An example
extended VDIP progression: </span></div>
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<i style="mso-bidi-font-style: normal;"><span style="font-size: 12pt; line-height: 107%;">Your theoretical five weeks are up
and you are now looking at pushing to maybe eight or ten weeks on VDIP... maybe
longer if you can Summon the Gainer. Here’s a viable plan to adjust T1 VDIP
progression.</span></i></div>
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<span style="font-size: 12pt; line-height: 107%;">Week 6 - Add a 4<sup>th</sup> MRS but keep the same weight
from Week 5, even if you achieved the 10 reps goal in 3MRS, maybe netting just
10 or 11 total. This is a protective measure against failure due to adding two
unknowns, intensity and extra volume. Accomplishing the workout with both added
weight and sets could very easily result in hampered recovery later in the
week. Maintain weight from Week 5, add your 4<sup>th</sup> MRS.</span></div>
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<span style="font-size: 12pt; line-height: 107%;">Week 7 – Add weight based off last week and repeat for 4MRS.</span></div>
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<span style="font-size: 12pt; line-height: 107%;">Week 8 – Add weight based off last week and repeat for 4MRS.</span></div>
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<span style="font-size: 12pt; line-height: 107%;">Now up to
this point the Total Reps Goal has been 10-15, you’ve been adding 10 pounds
only if you get 15 or more reps, and adding just 5 pounds if you get 10-14
total reps in the T1. However, after eight weeks (maybe a few more) achieving
10 reps in 4MRS has become difficult. The final set very likely ending in just
one rep, hopefully it’s not a grinder. Let’s assume the performance went
4/3/2/1 or even 3/3/2/1 (just 9, <i style="mso-bidi-font-style: normal;">gasp!)</i>
across your 4 Max Rep Sets. A choice arises, add a 5<sup>th</sup> MRS <i style="mso-bidi-font-style: normal;">or lower the Total Reps Goal</i>? </span></div>
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<span style="font-size: 12pt; line-height: 107%;">After experiencing
failure to achieve 10 total reps in the T1 with 4MRS this option is a personal
one, but I would personally venture towards dropping that range to 5-10 reps
total in 4MRS with the intensity progression being: 5-7 total stay the same
weight, 8-10 total add five pounds, if greater than 10 reps in 4MRS add 10
pounds. The low-end goal is to earn the same weight, but give yourself the
opportunity to hit a volume PR the next week and hopefully a small intensity
increase. Above that slightly, and now more realistically, is continuing that +5-pound
weight addition. Should a stellar day come so far into VDIP, earn that +10-pound
add when you get more than 10 reps in 4MRS. This first option has the shorter
progression timeline and results in heavier weights lifted sooner, choose this
route if you’d like to test a 1RM within 3-4 weeks. If this route is chosen, I’d
suggest you keep the same weight from the last workout and see how you do with
the new lowered Total Reps Goals. </span></div>
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<span style="font-size: 12pt; line-height: 107%;">But maybe you
want to continue the voyage on VDIP for much longer… </span></div>
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<span style="font-size: 12pt; line-height: 107%;">Should this
be the case, maintain that 10-15 reps goal and add a 5<sup>th</sup> MRS in the
T1 and take a little intensity deload. By doing so you’ll increase the timeline
of your success in achieving the Total Reps Goals and as a result continue
building your “base.” </span></div>
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<span style="font-size: 12pt; line-height: 107%;">Week 9 – Reduce the weight to the last used successfully with
3MRS. Perform this now lowered weight for 5MRS using the +5-10 lb. add if 10-15
Total Reps Goal. </span></div>
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<span style="font-size: 12pt; line-height: 107%;">Week 10 and on – Use 5MRS and maintain the original adds and
rep goals. </span></div>
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<span style="font-size: 12pt; line-height: 107%;">When the
time comes that VDIP progression is dying, it is eventual, then it is suggested
that a week of rest is taken, just doing T2’s or only T3’s. After a minimum of
five days’ rest retest your Training Max or set a new 1RM. With so much time
spent developing your abilities, whether stopping at 3-5 weeks and 3MRS, pushing
through to 4MRS, or even going the distance with 5MRS for months on end it is
nearly guaranteed that limit strength has improved. Likely, dramatically so. </span></div>
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“In my VDIP writeup,
Cody mentioned (somewhere) he chose my accessories with the hope of getting my
squat closer to 400. Well, this was 391. Really happy with a 7.5kg PR over 13
week.” (<a href="https://www.reddit.com/r/gzcl/comments/5bczso/meet_report_4825kg_total_66kg_bodyweight_usapl/">Source</a>)</div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; line-height: 107%;">Lighter Lifts and Deadlift Progression
Alternatives </span></b></div>
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<span style="font-size: 12pt; line-height: 107%;">The lessons
learned from the last five weeks leads right to two things that are important
to consider for long term training planning using VDIP. The first being that
lighter movements will inherently end their progression sooner if adding five
or ten pounds each week. This is the case for OHP. A smart way to adjust the
progression for these kinds of movements is to simply open the range of T1 Goal
Volumes from 5-20 for the 3MRS. This means the first set should yield about 10
to 12 reps that first week. By opening up the range you’ll be accumulating more
volume with that lift, therefore getting more practice with it, but also
extending your weight addition each week as you’re permitted to drift below 10
reps total.</span></div>
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<span style="font-size: 12pt; line-height: 107%;">From my
experience the OHP is helped especially well with higher volumes anyways, so
beginning at higher reps per set pays off huge at the start. Since the lower
threshold is decreased to five reps that means it can end on a heavier per set
average as well. This doesn’t necessarily have to be the means for OHP only,
but any movement where you feel an imminent stall is likely on VDIP; just open
the range a bit. </span></div>
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<span style="font-size: 12pt; line-height: 107%;">The deadlift
brings another challenge. Many cannot sustain multiple reps sets at heavier
weights. The T1 could be murder come the 3<sup>rd</sup> MRS and the T2 leaves
you just barely crawling out of the gym. Not a good scenario for progress or
safety. An alternative progression plan using VDIP for deadlifts puts single
rep sets before one MRS. For example:</span></div>
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<span style="font-size: 12pt; line-height: 107%;">Week 1</span></div>
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<span style="font-size: 12pt; line-height: 107%;">T1 –
Deadlift x 1 rep x 7 sets, last set for max reps. (Six singles and a rep out.)</span></div>
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<span style="font-size: 12pt; line-height: 107%;"><span style="mso-tab-count: 1;"> </span>Last set yields 6 reps which puts
the total at 13 reps.<span style="mso-spacerun: yes;"> </span>Add 5 lb. </span></div>
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<span style="font-size: 12pt; line-height: 107%;">The idea
here is the singles rack up reps that fatigue less because they are not
accumulated in a Max Rep Set. While still fatiguing, the singles use in the
deadlift is especially helpful because it is highly specific to a competition
setting and allows for very close attention to be paid to the set up and
execution of the lift. In fact, singles are my favorite means to improve a lifters
technical max. By altering the VDIP deadlift specific portion of the plan to
reflect the intent of the above example you might be forfeiting any +10 pound
additions week to week, but you gain a steady rate of +5 while also making
gains in the qualitative aspects of your performance. </span></div>
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<span style="font-size: 12pt; line-height: 107%;">Over time
this builds your ability to sustain deadlift effort in the T1. Soon enough
handling multiple MRS with the deadlift (or any lift that suffers in such a
way) will become easier, more manageable in terms of recovery debt, and fatigue
management. </span></div>
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<span style="font-size: 12pt; line-height: 107%;">An optional
VDIP plan tailored to the deadlift in such a way would resemble:</span></div>
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<i style="mso-bidi-font-style: normal;"><span style="font-size: 12pt; line-height: 107%;">Starting at 80-85% intensity might
not be ideal. Start at a weight that guarantees 6 to 7 reps on that ending Max
Rep Set. Better for you to do one higher rep set than three, at least for now. </span></i></div>
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<span style="font-size: 12pt; line-height: 107%;">Needing three extra reps minimum to
hit the 10 total needed for a 5 lb. weight addition. Attempt the same in the following weeks. </span></div>
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<span style="font-size: 12pt; line-height: 107%;">Week 2- 1
rep x 6 sets, last set for max reps (Five singles and a rep out.)</span></div>
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<span style="font-size: 12pt; line-height: 107%;">Week 3- 1
rep x 5 sets, last set for max res (Four singles and a rep out.)</span></div>
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<span style="font-size: 12pt; line-height: 107%;">Week 4- 1
rep x 4 sets, last set for max res (Three singles and a rep out.)</span></div>
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<span style="font-size: 12pt; line-height: 107%;"><span style="mso-spacerun: yes;"></span><span style="mso-tab-count: 1;"></span><br /></span></div>
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<span style="font-size: 12pt; line-height: 107%;">Ideally,
each subtracted single week-to-week results in a +1-rep addition to your rep
out at the end; at the very least making it easier to do so. This is the
recommended deadlift adjustment for those struggling to pull well while using a
VDIP inspired training plan. After three to four weeks of this singles led progression
your efficiency, endurance, technical ability, and strength has gone up and the
second block of VDIP training could perhaps be ran with only max rep sets for
the deadlift. This is a call you will have to make, but it is not required. I
am fairly biased in believing that singles are the bees knees, so give it a
shot, just don’t what I say as gospel please. </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoifm5XC0xfVGsl9MMrD-AlabT8HT9IiHBg5I4b04ExV9EXIiDWwzPTfxS7pTXbDFLuOtaPkN2FNkUmR4-D1jhGGIB_qficVyMY3N8hMv03oBIVuCDsmAjoa-0Q9bsd4_gE-4IIif4xR4/s1600/pg-24-pope-francis-getty.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoifm5XC0xfVGsl9MMrD-AlabT8HT9IiHBg5I4b04ExV9EXIiDWwzPTfxS7pTXbDFLuOtaPkN2FNkUmR4-D1jhGGIB_qficVyMY3N8hMv03oBIVuCDsmAjoa-0Q9bsd4_gE-4IIif4xR4/s320/pg-24-pope-francis-getty.jpg" width="320" /></a></div>
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<span style="font-size: 12pt; line-height: 107%;"> <span style="font-size: x-small;">"Singles are fucking amazing and VDIP is the work of the Devil."</span></span></div>
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<span style="font-size: 12pt; line-height: 107%;"><span style="font-size: x-small;">- The Pope</span></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; line-height: 107%;">Data: BFF or Sworn
Enemy?</span></b></div>
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<span style="font-size: 12pt; line-height: 107%;">Track at the
bare minimum your total reps per movement. Without this determining how much
weight to add to the next training session is a guessing game come week’s end.
Below are other data sets that can be helpful, but also harmful. The saying
“paralysis by analysis” exists for a reason- Not everything is helpful and some
information may exist entirely to confuse or mystify you. Such is the problem
in modern lifting today; track all the things! (And go absolutely nowhere in
your training.)</span></div>
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<span style="font-size: 12pt; line-height: 107%;">Your fitbit
may predict gains. But it will not create them. Only your effort will. </span></div>
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<u><span style="font-size: 12pt; line-height: 107%;">Data Sets
and Uses</span></u></div>
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<u><span style="font-size: 12pt; line-height: 107%;"><br /></span></u></div>
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<i style="mso-bidi-font-style: normal;"><span style="font-size: 12pt; line-height: 107%;">Total Reps and Reps Per Set</span></i><span style="font-size: 12pt; line-height: 107%;"> – At the end of the work out this
tells you how much weight to add to the next week. At the end of the week it
can begin pointing to potential problems in the training plan, too many here,
too few there, etc. At the end of the month it will paint a clearer picture of
how each movement is ideally performed across the MRS. Remember that strategy
is key, by the end of the month you might find that leaving two reps in the
tank on the first two sets, then going all out on the last set is the best bet
for your deadlift. But all out first, second, and third could be much more
manageable for your bench press. Other ways to look at your reps that can be
enlightening is your minimum and maximums per set across the weeks, how these
progress in each lift, and versus other lifts. </span></div>
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<span style="font-size: 12pt; line-height: 107%;">These kinds
of insights are very helpful in steering your weekly progress, but also your long-term
progress on a VDIP inspired plan, and the strategy learning will be a lifetime
benefit to your training. </span></div>
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<i style="mso-bidi-font-style: normal;"><span style="font-size: 12pt; line-height: 107%;">Tonnage</span></i><span style="font-size: 12pt; line-height: 107%;"> – This is how much weight you’ve
lifted. Your weight x reps x sets, some call it by other terms, I like tonnage.
Besides being a cool way to think about how much weight you lifted at the end
of the week this metric can be helpful for particular movements. Notably the
deadlift. The number here will skyrocket if you aren’t careful about your reps
and as such <i style="mso-bidi-font-style: normal;">tonnage</i> can be a helpful
indicator of oncoming fatigue problems. Most of you reading this will consider
the deadlift the hardest lift to recover from, by monitoring tonnage on a
daily/weekly basis with your pulls it can help you better plan your efforts
with deadlift MRS. Across a number of weeks you might find that keeping
individual sets below four to five thousand pounds allows you to have more
success on repeated MRS. </span></div>
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<span style="font-size: 12pt; line-height: 107%;">This metric
has been helpful in regards to the deadlift specifically, but that doesn’t mean
it cannot be used to monitor other lifts equally well. I would suggest not
letting it out-weigh other factors; allow it to paint a clearer picture of your
efforts. </span></div>
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<i style="mso-bidi-font-style: normal;"><span style="font-size: 12pt; line-height: 107%;">Pounds Earned</span></i><span style="font-size: 12pt; line-height: 107%;"> – This is your Rate of Gains (ROG)
and is a great motivational metric. The thing about VDIP is you may not add
weight one week to an entire tier, say the T2, but chances are you’ll be adding
a bit of weight to the T1 and perhaps some to the T3. This is the end of day
record of what intensity specific progress you’ve earned and the end of week
snapshot across all tiers. This type of training being more “off-season”
leaning doesn’t necessarily require adding weight each session, it is however a
huge motivational factor to consider and therefore track. </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0EfCUI7Q3oWhBLxBXXf-tWnSdLViHrqG5pzRd8CNZGbEeVTgO0WdzmFuwYeKSePzsMrs9HmYlPXPsr8nkMIavunRxpgF1BITBrsU3SeqcwO2NAOhAySwilVKb5MjGykGcJebz-qXhcBM/s1600/961594-a-beautiful-mind.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="226" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0EfCUI7Q3oWhBLxBXXf-tWnSdLViHrqG5pzRd8CNZGbEeVTgO0WdzmFuwYeKSePzsMrs9HmYlPXPsr8nkMIavunRxpgF1BITBrsU3SeqcwO2NAOhAySwilVKb5MjGykGcJebz-qXhcBM/s400/961594-a-beautiful-mind.jpg" width="400" /></a></div>
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<span style="font-size: 12pt; line-height: 107%;"> <span style="font-size: x-small;">Everyone reading this post right now.</span></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; line-height: 107%;"><span style="font-size: large;">Including VDIP in Your
Current Plan</span> </span></b><span style="font-size: 8pt; line-height: 107%; mso-bidi-font-size: 12.0pt;"> </span></div>
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<span style="font-size: 8pt; line-height: 107%; mso-bidi-font-size: 12.0pt;">(or not starting full-fledged like an idiot)</span></div>
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<span style="font-size: 12pt; line-height: 107%;">If you’re
reading this the hope is you’ve already got a mostly personalized plan. Maybe
the structure is off the shelf, but you’ve added a few spices to fit it to your
tastes. That extra set of curls you don’t tell anyone about cause brophobia…
yeah, that’s where we’ll start introducing your body to the high effort demands
of VDIP. </span></div>
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<span style="font-size: 12pt; line-height: 107%;">It cannot be
said with more emphasis that if you’re heading into this be cautious! Don’t add
two or three more T2’s and a dozen T3’s. No need to butcher yourself in the machines
section of 24-hour Fitness chasing Pump the Magic Dragon. For this reason, I
highly suggest an introductory period of 2-3 weeks using the VDIP principles <i style="mso-bidi-font-style: normal;">only with isolation movements.</i></span></div>
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<span style="font-size: 12pt; line-height: 107%;">A potential
“Getting the Feet Wet” plan is pretty straight forward, add to your workout an
isolation movement if you’re not already doing one. And if you are, simply
change how you do it to VDIP. </span></div>
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<span style="font-size: 12pt; line-height: 107%;">Example
Workout:</span></div>
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<span style="font-size: 12pt; line-height: 107%;">T1 – Squat</span></div>
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<span style="font-size: 12pt; line-height: 107%;">T2 – Front Squat</span></div>
<div class="MsoNormal" style="margin-bottom: 0in;">
<span style="font-size: 12pt; line-height: 107%;">T3a – Lat Pull Down</span></div>
<div class="MsoNormal">
<span style="font-size: 12pt; line-height: 107%;">T3b – Bicep
Curls</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 12pt; line-height: 107%;">Assuming the
T1, T2, and T3a movements are all ran with traditional sets x reps progressions
the T3b Biceps Curls can be swapped to using only MRS for its progression. Do
not be overzealous in the number of sets performed, what matters is each set is
performed to the highest effort before failure. </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 12pt; line-height: 107%;">Week 1 &
2: 1-2MRS, Total Reps Goal of 25-35.</span></div>
<div class="MsoNormal">
<span style="font-size: 12pt; line-height: 107%;">Week 3:
3-4MRS, Total Reps Goal of 40-50.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 12pt; line-height: 107%;">Strategy
here would be to use a weight on Week-1 that yields about 12-17 reps on the
first set. If only doing one set, find the heaviest weight you can do 25 reps
with. (Although to be honest, most people will be able to recover just fine
from 2MRS of curls at this intensity range.) Then use that same weight by
Week-3 to push above 40 reps, with a goal of 50 reps in 3-4MRS. From about
6,000 words ago: </span></div>
<div class="MsoNormal">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="line-height: 107%; mso-bidi-font-size: 12.0pt;">“It is the strength of effort
that drives progress and simply because this tier is lower doesn’t mean it
requires less effort. If anything, it requires more in the 3<sup>rd</sup> tier since
upon it rest the 2<sup>nd</sup> and 1<sup>st</sup> tiers. <i style="mso-bidi-font-style: normal;">If you cannot perform hard here in the T3, then how can you expect to
sustain effort in heavier tiers</i></span><i style="mso-bidi-font-style: normal;"><span style="font-size: 12pt; line-height: 107%;">?</span></i><span style="font-size: 12pt; line-height: 107%;">”</span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 12pt; line-height: 107%;">Only
isolation movements are suggested at first because they are safer to actually
fail on and for that reason they allow you to find out what <i style="mso-bidi-font-style: normal;">really pushing reps</i> feels like. Not all
movements respond the same way and by introducing this style of training in
limited quantities, with relatively safe movements, the threat of actual
physical failure is reduced; but the lessons learned and experience gained
remain. </span></div>
<div class="MsoNormal">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<u><span style="font-size: 12pt; line-height: 107%;">You must know what failure looks like
so you know how to stay a safe distance while training.</span></u></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 12pt; line-height: 107%;">Knowing how
hard to push and when to stop is critical on VDIP. Going easier in the T1 one
week by leaving 2-3 reps in the tank instead of always pushing to barely one
left helps greatly. Instead a redirection of effort to the T2 could be all the
rest you need; no major deload required, and the Gains Train goes on its merry
way. This however wouldn’t happen if you couldn’t auto-regulate appropriately. “Getting
your feet wet” in the above way means you’re practicing the skill of
auto-regulation, which is important because it must be fairly sharp to
successfully and sustainably train using Volume-Dependent Intensity
Progression.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 12pt; line-height: 107%;">Sometimes
jumping in the water shows you how poorly you can swim. </span></div>
<div class="MsoNormal">
<span style="font-size: 12pt; line-height: 107%;">Overconfidence
is a bitch. </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEeEivc9qHUZMvrlOoOWuD7nyOqTftwNbnncQeW_1tvC27Wx0u4WMQ-grNOfY4LFPW4uRLEySPytCl0_NwHif5qKkGpLj7gEhRH3YH8drcgGZfWb2GZQTc3AMLE8eb9U-VVPtBRZq35r4/s1600/95885380.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEeEivc9qHUZMvrlOoOWuD7nyOqTftwNbnncQeW_1tvC27Wx0u4WMQ-grNOfY4LFPW4uRLEySPytCl0_NwHif5qKkGpLj7gEhRH3YH8drcgGZfWb2GZQTc3AMLE8eb9U-VVPtBRZq35r4/s400/95885380.jpg" width="400" /></a><span style="font-size: 12pt; line-height: 107%;"> </span></div>
<div class="MsoNormal" style="text-align: center;">
<span style="font-size: 12pt; line-height: 107%;"><span style="font-size: x-small;"> Don't be that guy raising your hand after I ask "who didn't listen?"</span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="text-align: left;">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; line-height: 107%;">Build Work Capacity and
Bridge the Gap with VDIP</span></b></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0in;">
<span style="font-size: 12pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";">When
transitioning from one training program or methodology into another there are
two periods that lifters typically experience. The first being training too
hard. This is commonly as a result of lifters phasing themselves through
different and increasingly difficult training demands, as progress would
require. Lifts are expected to get harder, so you train on! The first week is
crushing, but training continues- motivated for the challenge. The second week
starts well but after two or three training days you may miss a rep, racking
the set early, or even the first physical failure. A small adjustment may be
made, perhaps a movement dropped from the T2 or a few sets in reduction. The
second week finishes with both wins and failures, but it is rationalized that
because there were more wins than failures it was a good week. You enter the
third week fatigued and with noticeable mental fog during training. </span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0in;">
<span style="font-size: 12pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";">A better step
would have been to end the second week with introspection and plan for a better
third week. Here's why:</span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0in;">
<span style="font-size: 12pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";">The failures are
disregarded and not appropriately analyzed- it's not the number of failures
that matters, it's what they tell you that does. Racking a set early is the
initial signs of fatigue and a few days later the likelihood of actual failure
is much higher. Pay attention to these failures because more than anything they
help guide your progress. </span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0in;">
<span style="font-size: 12pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";">To resolve this
the answer is simple and most easily applied- reduce either intensity or volume.
If you're waking up groggier than usual near the end of the 2nd week during a
transition period in your training then general over-fatigue could be the
culprit. Requiring more warm up sets, feeling "rusty," or like you're
mis-grooving sets during training would confirm this. Should fatigue be the
case then a reduction in volume by removing a set or two from a T1 and T2
movement can be made, this is a large adjustment. But the first action should
always be a small adjustment! Why make drastic calls when an over-correction
can be as erroneous as staying course? To reduce fatigue by reducing volume
simply leave more in your tank while performing your max rep sets. In fact,
should your training plan include effort-driving protocols like MRS, drop sets,
super sets, etc. and you're feeling overly fatigued then it is suggested you skip
the push and do the bare minimums. Save that effort and don't rack up more
recovery debt. This should always be your first course of action in such a
scenario. </span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0in;">
<span style="font-size: 12pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";">If you physically
failed a lift, then of course intensity should be decreased. The best bet is to
identify the technical limit- the point where your form held best at the
highest weight for one to two reps. (Two to be sure) The general, and most
often action taken by lifters, is to take off 5% to 10% from the respective lift’s
intensity. </span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0in;">
<span style="font-size: 12pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";">All that being
said, what is a lifter to do if they transition from one training plan into the
next and they become weaker? </span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0in;">
<span style="font-size: 12pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";">You’re training
hard, but still not making gains. Effort is obviously not translating into
physical progress, which is disheartening for you, but very profitable for Ben
& Jerry's. The problem here is the same as the problem with not analyzing
failures above, but in regards to effort. The training effort might be high, you
could be leaving the gym crushed, but the problem is effort was expended in the
wrong direction; resulting in progress going nowhere or backwards. This is the
second kind type of period in that interim training phase.</span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0in;">
<span style="font-size: 12pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";">Using VDIP as a
supplement to an already existing training plan may be the answer for this type
of lifter. For example, if you were to be running a training plan that already
had established T1 and T2 sets for squats, but were experiencing a detraining or
stagnation in your squat, then additional sets using VDIP should be used for
the squat. The reason for this is the high ability to auto-regulate these sets
which add to your overall training volume. The auto-regulation aspect is
critical! Simply adding 5x3 more could be too drastic. But adding 3 Max Rep
Sets (3MRS) at a given intensity and progressing that weekly based upon total
volume performance will help add the needed training volume with reasonable
intensity <i>in the right direction.</i> By making them MRS and not fixed sets
the lifter can stop when desired and therefore keep themselves from hindering
training performance later in the week(s) due to this new training demand. </span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0in;">
<span style="font-size: 12pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";">The key take away
when adding VDIP an existing training plan is to avoid hindering performance in
the higher tiers. The added volume should build the support needed to make that
higher level T1 progress. Starting with 1-2 MRS with a goal of 15-20 reps total
is a decent stepping stone as that places your intensity and volume within a
moderate T2 range. Peak Reps could be 10-12 with one left in the tank on the
first set, with 6-8 on the next set with one or two reps left in the tank
there. Doing so helps add the needed training stimulus to the movement because
it is specific, it is repetition practice, and it is highly physically
demanding at minimum total volumes because each set is pushed for very high
efforts. Progression here should be first dictated by how well the more
important T1 work is doing and also what the total volume results are from the
added MRS.</span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0in;">
<span style="font-size: 12pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";">This approach to
adding high-effort training volume is also a great means to develop muscular
endurance and start building work capacity. For many lifters that’s all we do-
lift. As a result of our poor life choices we get out of breath shaking our
pre-workout between sets. Using VDIP to build a base of work capacity in those
lower tiered movements is a great first step into developing a strong work
capacity all around. The low sets, high effort, limited rest approach inherently
drives up workout density. Doing more work per unit of time is exactly what
work capacity is and at its core that’s what VDIP does. </span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0in;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSJ4dxRTkiNR9YkntTAUk1NmBU7BIpqpzNaGL8Mgb0tcdzLdd0DsuZFL32eTIreCDGtxSxja4k8GxrRgmW0P1BgSo_F_LCCoWx5lZwVVRJrckajOyhqgw3zLfUdLwCvqzQ54YZPw9vmD4/s1600/treadmill-accident.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSJ4dxRTkiNR9YkntTAUk1NmBU7BIpqpzNaGL8Mgb0tcdzLdd0DsuZFL32eTIreCDGtxSxja4k8GxrRgmW0P1BgSo_F_LCCoWx5lZwVVRJrckajOyhqgw3zLfUdLwCvqzQ54YZPw9vmD4/s320/treadmill-accident.jpg" width="320" /></a></div>
<div style="text-align: center;">
<span style="font-size: x-small;">I'd rather lift to get in shape than do a 1980's headspin on a treadmill.</span><br />
<span style="font-size: x-small;">But that's just me. </span></div>
<br />
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt; text-align: center;">
<span style="font-size: large;"><b>VDIP and Peaking</b></span><span style="font-size: 12pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0in;">
<span style="font-size: 12pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";">The difficult
thing about using VDIP to plan a training peak, say for a competition, is that
its open-structure leaves more room for error. This could be things like adding
weight too quickly near a meet and topping out early. Not tapering volume
appropriately. And not being more specific in your training, just to name a
few. Because of this using VDIP protocols to “peak” might not be ideal and I
would first suggest switching to a more classically-styled plan to prepare for
that task. Use VDIP the first go-round as your “off-season” training approach.
After some success in that endeavor maybe consider using an adjusted VDIP
protocol in preparation of an in-gym Training Max test. (I’d hate to see VDIP
lead anyone astray heading into a meet. While I know it’s great for base
building and general lifting, it does have some difficulties in other regards.)
</span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0in;">
<span style="font-size: 12pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";">If you were
running three or more weeks of 100% VDIP training, then decided to do a meet it
is suggested that you give yourself four to five weeks between the VDIP
training and the actual competition day. This would allow enough time for a
Training Max test, a slight deload, and a peaking phase to effectively lead you
into competition. Shorter periods, say 1-2 weeks, would be far below what is
needed in a transition phase. But let’s say you’re a wild person… You’ve been
running VDIP across all tiers for well over a month now, you got a handle on
it, and your ROG is off the charts. So why not change a few things about VDIP,
require little to no transition phase, and maybe crush some huge personal
records at a competition (or in the gym.) Below are some ideas for how to make
this happen with a higher chance of success: </span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0in;">
<i style="mso-bidi-font-style: normal;"><span style="font-size: 12pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";">VDIP Peaking Option 1</span></i><span style="font-size: 12pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";">: Use the “Deadlift Progression
Alternative” approach, or at least something inspired by that. The singles are
specific and you can scale their intensity based on your training timeline and
ability in a fairly straight forward approach. Use more singles at the start of
the plan and end with just 2-3 singles before a final MRS the week before your
meet. This should ideally get a total of 4-5 reps and establish your minimum
opener and project a tested opening attempt the next week a bit heavier. <span style="mso-spacerun: yes;"> </span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0in;">
<i style="mso-bidi-font-style: normal;"><span style="font-size: 12pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";">VDIP Peaking Option 2</span></i><span style="font-size: 12pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";">: Your peaking plan can have the T1
broken into three to five sets, each having its own Rep Goal.<span style="mso-spacerun: yes;"> </span>Across the majority of the training plan your
T1 Total Reps Goal will go down to accommodate for added intensity. Starting at
15 total reps in 3MRS then eventually nearing 10 total reps. At this point
adding additional MRS, stopping at 4-5MRS total in the T1, will allow for
greater intensities as you get more opportunities to hit that 10-rep goal (or
slightly less). While not a bad approach, fixed intensity across all your MRS
might not be ideal. So instead of only looking at Total Reps in this training
period breaking it into those individual Rep Goals <i style="mso-bidi-font-style: normal;">per-set</i> is the better choice because a range of intensities, with a
higher average peak intensity, can be used for longer. </span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0in;">
<span style="font-size: 12pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";">An example VDIP
Peaking Phase structured with rep ladders in the T1:</span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0in;">
<span style="font-size: 12pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";">Week 1: T1 Squat
– MRS1 Rep Goal = 3 to 4 reps</span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0in; margin-left: .5in; margin-right: 0in; margin-top: 0in; margin: 0in 0in 0in 0.5in; text-indent: 0.5in;">
<span style="font-size: 12pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="mso-spacerun: yes;"> </span>MRS2 Rep Goal = 4 to 6 reps </span><span style="font-size: 10pt; mso-bidi-font-family: Calibri; mso-bidi-font-size: 12.0pt; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";">*slightly
lighter*</span><span style="font-size: 12pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0in; margin-left: .5in; margin-right: 0in; margin-top: 0in; margin: 0in 0in 0in 0.5in; text-indent: 0.5in;">
<span style="font-size: 12pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="mso-spacerun: yes;"> </span>MRS3 Rep Goal = 5 to 7 reps </span><span style="font-size: 10pt; mso-bidi-font-family: Calibri; mso-bidi-font-size: 12.0pt; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";">*slightly
lighter*</span><span style="font-size: 12pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0in;">
<span style="font-size: 12pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="mso-tab-count: 2;"> </span>Minimum Total Reps:
12</span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0in;">
<span style="font-size: 12pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="mso-tab-count: 2;"> </span>Maximum Total Reps:
17</span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0in;">
<i style="mso-bidi-font-style: normal;"><span style="font-size: 10pt; mso-bidi-font-family: Calibri; mso-bidi-font-size: 12.0pt; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";">Note: The rep ranges here are a bit
wider to allow for the next week to get more accurate in weight attempts. </span></i></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0in;">
<span style="font-size: 12pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";">Week 2: T1 Squat
– MRS1 Rep Goal = 2 to 3 reps</span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0in; margin-left: .5in; margin-right: 0in; margin-top: 0in; margin: 0in 0in 0in 0.5in; text-indent: 0.5in;">
<span style="font-size: 12pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="mso-spacerun: yes;"> </span>MRS2 Rep Goal = 3 to 4 reps </span><span style="font-size: 10pt; mso-bidi-font-family: Calibri; mso-bidi-font-size: 12.0pt; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";">*slightly
lighter*</span><span style="font-size: 12pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0in; margin-left: .5in; margin-right: 0in; margin-top: 0in; margin: 0in 0in 0in 0.5in; text-indent: 0.5in;">
<span style="font-size: 12pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="mso-spacerun: yes;"> </span>MRS3 Rep Goal = 4 to 6 reps </span><span style="font-size: 10pt; mso-bidi-font-family: Calibri; mso-bidi-font-size: 12.0pt; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";">*slightly
lighter*</span><span style="font-size: 12pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0in;">
<span style="font-size: 12pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="mso-tab-count: 2;"> </span>Minimum Total Reps: 9</span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0in;">
<span style="font-size: 12pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="mso-tab-count: 2;"> </span>Maximum Total Reps:
13</span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0in;">
<span style="font-size: 12pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";">Week 3: T1 Squat
– MRS1 Rep Goal = 2 to 3 reps </span><span style="font-size: x-small;"><i>*save the heavy
single for when it matters*</i></span><span style="font-size: 12pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0in; margin-left: .5in; margin-right: 0in; margin-top: 0in; margin: 0in 0in 0in 0.5in; text-indent: 0.5in;">
<span style="font-size: 12pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="mso-spacerun: yes;"> </span>MRS2 Rep Goal = 2 to 3 reps </span><span style="font-size: 10pt; mso-bidi-font-family: Calibri; mso-bidi-font-size: 12.0pt; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";">*slightly
lighter*</span><span style="font-size: 12pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0in; margin-left: .5in; margin-right: 0in; margin-top: 0in; margin: 0in 0in 0in 0.5in; text-indent: 0.5in;">
<span style="font-size: 12pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="mso-spacerun: yes;"> </span>MRS3 Rep Goal = 3 to 4 reps </span><span style="font-size: 10pt; mso-bidi-font-family: Calibri; mso-bidi-font-size: 12.0pt; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";">*slightly
lighter*</span><span style="font-size: 12pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0in;">
<span style="font-size: 12pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="mso-tab-count: 2;"> </span>Minimum Total Reps: 7</span></div>
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<span style="font-size: 12pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="mso-tab-count: 2;"> </span>Maximum Total Reps:
10</span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0in;">
<span style="font-size: 12pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";">Week 4: A rest
period of 3-5 days minimum before a max test in the gym. If competing for a
meet that’s taking place on the weekend of Week-4 then test your openers
(Singles you could double/triple) the Monday & Tuesday before the weekend,
then maybe a light workout that Wednesday/Thursday to keep the groove greased.
Destroy the competition that weekend. <span style="mso-spacerun: yes;"> </span></span></div>
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<br /></div>
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<span style="font-size: 12pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";">The general model
of VDIP uses 3MRS for the T1 and T2 and that’s what I recommend because going
beyond that for max reps is very demanding. That’s why I will always advocate
for scaling the T1 intensity in 3MRS before adding another T1 set for peaking.
The added volume and increased intensity needed in the peaking phase can be
also developed in the T2. Here I would suggest more so that added 4<sup>th</sup>
or 5<sup>th</sup> MRS. The Total Rep Goal should drop from that 25-30 range to
18-25 in order to earn those 5 or 10 pounds the following week. By adding an
extra set and reducing the Total Reps Goal in the T2 the average intensity will
go higher and you can push deeper into the T2 with harder effort to help
support the 1<sup>st</sup> tier. After three to four weeks of driving the T2
with 4MRS, Total Reps Goal of 18-25, it is very likely your actual intensity
will be near that T1 range. </span></div>
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<span style="font-size: 12pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";">It nearly goes
without saying that a VDIP inspired peaking plan requires the T2 be specific.
At least the T2a if you’re mad enough to have multiple T2’s in this training
phase of yours. </span></div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8YVNpcAhD-33RLWS-c3RXkRXNz-4n_arWCSN-UoP6O6QeGLwguijp7mSnXB4myzY8El3TmwIQv0fqbABQeNBIu8U4LdPROotvxoTCu2E4f58_DU7RYitYXWazGN9RynUUOeQv2Wlw0Q4/s1600/King_of_the_Hill_89.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8YVNpcAhD-33RLWS-c3RXkRXNz-4n_arWCSN-UoP6O6QeGLwguijp7mSnXB4myzY8El3TmwIQv0fqbABQeNBIu8U4LdPROotvxoTCu2E4f58_DU7RYitYXWazGN9RynUUOeQv2Wlw0Q4/s320/King_of_the_Hill_89.JPG" width="320" /></a></div>
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<span style="font-size: 12pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"> <span style="font-size: x-small;">Summit Mount Murderhorn and you'll be a legend. </span></span></div>
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<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt; text-align: center;">
<span style="font-size: large;"><b>Feedback, Personal Experience, Words
of Advice,</b></span></div>
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt; text-align: center;">
<span style="font-size: large;"><b>& A Warning</b></span></div>
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<br /></div>
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<span style="font-size: 12pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";">To conclude this
lengthy mess, just a few things to remember. First, get your feet wet with just
one isolation movement using VDIP principles in your current training plan. Do
this for 2-3 weeks and then venture into the deep water of this style training
more confidently. Be hesitant to go beyond 3MRS in the T1 and T2, and do not be
overzealous with the number of movements you do across the tiers; 2-3 tops in
the T2 and 3-5 in the T3 for experienced lifters is fine. The T1 should <i style="mso-bidi-font-style: normal;">always</i> be just one movement. Add
reasonable weight week to week based on both rep quality and total reps, within
the guidelines. And always leave one or two reps in the tank on all Max Rep
Sets.</span></div>
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<br /></div>
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<span style="font-size: 12pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";">Reports from
those who are currently running VDIP and my clients who have much experience
with this sort of thing are positive. The harshest feedback from them is
usually self-inflicted, “I knew to stop but really wanted to hit another 10
reps” sort of thing. This is not bad though! It builds character and provides
great lifting experiences, and in my opinion it serves that training week as a
reminder of how hard you can push. A net positive. I’m willing to accept a
slight performance decrease occasionally at the cost of that lesson.</span></div>
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<br /></div>
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<span style="font-size: 12pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";">Many love the
challenge of beating themselves each week across the tiers and when the days come
where they have added both weight and reps to a movement their response is 99%
of the time referencing magic, voodoo, or other related supernatural causes for
their gains. But all this linear training approach has done is open the door to
higher average levels of effort in their training. The open structure of
Volume-Dependent Intensity progression provides more ways to PR and when your
training plan does that for you, it’s more likely to be successful. </span></div>
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<br /></div>
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<span style="font-size: 12pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";">I developed this
training approach from the bottom up in the same way I suggest to you. First in
my own training, solely in the T3 then gradually into the T1. Later introducing
this training approach to clients of mine in similar fashion. Both causal
lifters and competitive athletes alike benefitted. From day one this effort
driving approach led to success in the T3, especially for bodybuilding goals.
Initial efforts in the T2 with VDIP were hard, but not unsuccessful. Both
myself and my lifters seeing success with T2 range VDIP derived training plans,
but to varying degrees of course. The distinctive characteristic of this
training style is that every set is an opportunity to maximize your efforts,
and most of the time that will require pushing yourself hard to make progress.
At other times the better execution of effort could be to take it a little
easier, knowing this enables each rep to be an opportunity to win. </span></div>
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<br /></div>
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<span style="font-size: 12pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";">This is in the
simplest terms a linear progression plan. The most straight forward training
concept out there. However, it is the nuanced execution of my Theory of Effort
that allows Volume-Dependent Intensity Progression to be useful for a broad range
of lifters with differing training purposes. VDIP’s open structure and general
intent allow for reasonable personalized changes to be made, then improved
further because each set is dependent on the lifter’s daily ability. Through
honed auto-regulation skills and strategic thinking anyone can be successful
using this training approach. </span></div>
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<br /></div>
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<span style="font-size: 12pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";">Ultimately how successful depends on your <i style="mso-bidi-font-style: normal;">efforts.</i></span></div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNIO8Ckp1EDxy28KvdV1KFu_JnVSdZ13uXD_7Uhyphenhyphench0nb8t9OwMVq0255JNx4ObnB9KMQS-2C9XJPrKZk-eS9KyipExg28vYYBPCarCM4-6EhFdtA2eZCL18kYCoN5pXjR4COoqEB2Uko/s1600/muscle_yoda.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNIO8Ckp1EDxy28KvdV1KFu_JnVSdZ13uXD_7Uhyphenhyphench0nb8t9OwMVq0255JNx4ObnB9KMQS-2C9XJPrKZk-eS9KyipExg28vYYBPCarCM4-6EhFdtA2eZCL18kYCoN5pXjR4COoqEB2Uko/s1600/muscle_yoda.jpg" /></a></div>
<div style="text-align: center;">
<span style="font-size: x-small;">Swole Yoda ran VDIP and discovered the Force is really just gains.</span></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-3521252849981481371.post-83264186458047179582016-11-10T19:41:00.000-08:002016-11-27T21:17:22.431-08:00Extended Deadlift Wave Formulas<div class="separator" style="clear: both; text-align: center;">
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<a href="https://i.ytimg.com/vi/Fm-Tyl9grJw/hqdefault.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://i.ytimg.com/vi/Fm-Tyl9grJw/hqdefault.jpg" width="320" /></a></div>
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<span style="font-size: small;"><span style="color: red;"><i><span style="line-height: 107%;"> Warning: Not everyone can tolerate
frequent deadlifting, </span></i></span></span></div>
<div style="text-align: center;">
<span style="font-size: small;"><span style="color: red;"><i><span style="line-height: 107%;">high volume deadlifts, or anything like this.</span></i></span></span></div>
<div style="text-align: center;">
<span style="font-size: x-small;"><span style="color: red;"><i><span style="line-height: 107%;"><span style="font-size: small;">Train with caution - always. </span></span></i></span></span></div>
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<i style="mso-bidi-font-style: normal;"><span style="font-size: 8.0pt; line-height: 107%;"><a href="https://www.dropbox.com/s/n146ej2npqufdbi/GZCL%20Free%20Compendium%20November%2027th%20Update.xlsx?dl=0"><b><span style="font-size: large;">FREE GZCL PROGRAM COMPENDIUM DOWNLOAD LINK!</span></b></a> </span></i><br />
<i style="mso-bidi-font-style: normal;"><span style="font-size: 8.0pt; line-height: 107%;"> </span></i>
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<a href="https://www.youtube.com/watch?v=vT9Q_WvnbZg">This video</a> will help you kinda understand how to use the template from the Compendium above and edit it with your knowledge gained from below.<br />
<br />
Earlier this year I published <a href="http://swoleateveryheight.blogspot.com/2016/02/gzcl-applications-adaptations.html"><i style="mso-bidi-font-style: normal;">Applications & Adaptations</i></a> and since February 2016 it has
nearly 90,000 reads with countless pounds and kilos of gains reported by those
who managed to read it… damn long thing that it is. Within A&A simple write
ups were given for things like <i style="mso-bidi-font-style: normal;">The
Rippler, UHF</i>, and <i style="mso-bidi-font-style: normal;">Deadlift Wave Forms</i>.
Today I publish <i style="mso-bidi-font-style: normal;">Extended Deadlift Wave
Formulas</i>, an addition to that early deadlift-specific training theory.
Early in regards to inclusion to my own training and the training principles I
espouse- but by no means revolutionary, new, or a unique and special creation
of my own. Practitioners of conjugate style training will see this is familiar stuff
in the grand sense- as that’s exactly the style of programming it is based
upon. In my opinion some movements lend themselves better to certain training
styles; the squat with high frequency and specificity for example. </div>
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Before you read further watch Summon the Gainer. Evidence of said gains:<br />
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<iframe allowfullscreen="" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/idZV_VcO9ek/0.jpg" frameborder="0" height="266" src="https://www.youtube.com/embed/idZV_VcO9ek?feature=player_embedded" width="320"></iframe></div>
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For the following reasons, I have determined that the deadlift
is particularly suited to variation use in training planning. I base this
opinion by own efforts in the gym, the efforts and data from the clients I
train, and research I’ve done both formally and informally via talking with
high level lifters. When utilized effectively a progressive scheme of deadlift
variations can result in greater progress in the following ways: Form
Improvement and Consistency, Average Rep Speed, a higher Technical Max, and
therefore significant gains in both Work Capacity and Limit Strength will be
experienced. <span style="mso-spacerun: yes;"> </span></div>
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This isn’t revolutionary training material but I would argue
it to be a critically thought out and well planned <u>training theory</u> that
is easily tailored to an individual and understood by mostly anyone who has
ever taken special interest in deadlifting. The concept of ROM (Range of
Motion) Emphasis has been around since the birth of barbells and through the
decades it has been practiced in the form of pin presses, isometric holds,
chains, bands, blocks, etc. <i style="mso-bidi-font-style: normal;">Deadlift Wave
Forms</i> provided a framework for an effective personal structure to becoming a
better deadlifter via this sound training theory framed in a conjugate approach.</div>
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What the original <i style="mso-bidi-font-style: normal;">Deadlift
Wave Forms</i> (DLWF) emphasized was deficits and block work of variable
differences and heights. Through the three week waves a variety of ROM was used
and by those means the lifter could target which portion of the pull they
struggled with the most and train for its direct improvement effectively; off
the floor or at lockout. Range of Motion is one of the important factors to
consider when training, but it’s not <i style="mso-bidi-font-style: normal;">the</i>
most- and it is often misconstrued. Having a longer ROM doesn’t necessarily
mean you’re doomed to a bad deadlift and intentionally lengthening it is a
great way to improve the initiation and holding position while deadlifting. Likewise
for block pulls allowing for overload and start-position adjustment. Range of
Motion is important in that specific action taken in specific ranges has
predictable and beneficial adaptations. With this in mind <i style="mso-bidi-font-style: normal;">Extended Formulas</i> aims to improve the <i style="mso-bidi-font-style: normal;">Wave Forms</i> theory of deadlifting, in my biased opinion the best
there is on the matter.</div>
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One of the failures of the original DLWF is that its focus
was too narrow on deficits or blocks and from that an even greater failure
existed- focusing on variable differences or heights week to week. Simply too
much ROM variability to have definitive impact in most cases. Gains were had
but as a result of what height most especially? No way to know. Extended
Formulas improves upon this in a number of ways, from a better means of ROM
increase or decrease progression to inclusion of position directed work via
paused deadlifts and speed/overload measure of bands (or chains.) </div>
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As a result of the original DLWF sessions my deadlift
exploded to <a href="https://youtu.be/aisKTlsni80?t=183">635 in the gym</a>. Less than a year later I managed to use similar
training principles to get a competition PR of 628 at 176 pounds bodyweight,
with three white lights and relative ease. In that meet earning 27 whites. </div>
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<i style="mso-bidi-font-style: normal;">Extended Deadlift Wave
Formulas</i> brings together a broader, more inclusive, and much more effective
theory to deadlifting.</div>
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<span style="font-size: large;"><b>Range of Motion Importance,</b></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-size: large;">Weak Point Identification & Analysis</span></b></div>
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Typical weak points are either just off the floor or nearing
lockout, about 3 inches above the knee in most cases. Knowing where your
weakness is greatest will improve the chances that your training waves are more
effective and training effort isn’t wasted.</div>
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<a href="http://www.designboom.com/wp-content/uploads/2014/01/he-xiangyu-sculpts-ai-weiwei-face-down-on-the-floor-designboom-08.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://www.designboom.com/wp-content/uploads/2014/01/he-xiangyu-sculpts-ai-weiwei-face-down-on-the-floor-designboom-08.jpg" height="242" width="320" /></a></div>
<div style="text-align: center;">
<span style="font-size: x-small;">"But GZ I die on the floor when I'm near my max!"</span></div>
<br /></div>
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<u>Weak off the Floor</u> (Floor Speed)<u><br /></u></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal">
<i style="mso-bidi-font-style: normal;">Identifiers:</i> Hip
raise at initiation (most common), shoulders drifting forward at initiation,
straight legged with the bar below the knee, trunk collapse at midway, and
speed loss later in the ROM.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Floor strength is largely dependent upon how well the lifter
can maintain a strong position to optimally transfer the most amount of force
in the most acute position (more closed joint angles) at the start of the lift.
When position is lost the lifter may be strong enough to defeat the mass of the
bar, but not within a sound technical approach, and error grows as fatigued is
induced via intensity or volume. Weakness off the floor as a result of position
loss is why most lifters feel their “weak point” is at the knee. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
When weak off the floor pulls start dying half way up. In
such a case it isn’t a weak lock out that is the problem, or at the knee, but
rather the lump sum of energy was sapped from the lifter defeating their most
difficult section of the ROM. This is a common mistake for would be
monster-deadlifters; confusing a poor lockout for weakness in that ROM, when
really they were just drained and likely in a bad position by that time. What
actually occurred was much earlier in the ROM but was manifested inches higher. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
How many claim their lockouts suck, train their lockouts
directly with blocks, and don’t get better- too many. The reason is typically
that it wasn’t a lockout problem to begin with- it was an off the floor problem.</div>
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<br /></div>
<div class="MsoNormal">
<i style="mso-bidi-font-style: normal;">Potential Solutions</i>:
Deficit and paused work for T1 and T2 level efforts. Especially early in the
waves when positioning and the ability to hold good a position is critical for
speed and overload directed work that will come later in the waves. Paused and
Deficit work are two great ways to train the qualities of <i>Bar Control</i> and <i>Positioning</i>.<br />
<br />
<div align="center" class="MsoNormal" style="text-align: center;">
<i style="mso-bidi-font-style: normal;"><span style="color: red;">“A car can only reach top speed if its driver
can control the ability of the machine.”</span></i></div>
</div>
<div class="MsoNormal">
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://i.ytimg.com/vi/hwF2uTxQpmE/maxresdefault.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://i.ytimg.com/vi/hwF2uTxQpmE/maxresdefault.jpg" width="320" /></a></div>
<div style="text-align: center;">
<span style="font-size: x-small;">Natty Police be chasing you down cause these gains are unfair. </span></div>
<br /></div>
<div class="MsoNormal">
Couple this with T2 and T3 accessories that are not deadlift
variations like: Direct ab work in forms of stability driven overload is ideal,
think Planks, Pallof Presses, as is more mid and upper back work via Rows, Pull
Ups, Lat Pull Downs, etc. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
If the lifter has great back development and strength and
their abdominals are of the same standard then the final culprit to pursue in
off-the-floor weakness is directed quad work. This is too often the go-to,
because quads are fairly easy to strengthen and grow in most lifters, and it
does seem to be the fad thing to train to get a stronger deadlift. <span style="mso-spacerun: yes;"> </span>But consider that stronger quads will result
in a stronger force in that first initial pull. If the true weakness is
abdominal or position holding then the stronger quads will only exacerbate the
problems that haven’t been properly addressed later down the line. Another
thing to consider before simply blaming “weak quads” for an off the floor issue
is that if you’re already squatting 1-2x a week and not doing any serious ab or
back work- how likely do you think “weak quads” is a legitimate problem? </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Continued progress is highly dependent upon honest self-assessment
and expectations. When in doubt a weakness off the floor can be defeated in 99%
of situations by using the Game Genie of Accessories in the T2 - the Front
Squat. <i style="mso-bidi-font-style: normal;">(SSB an acceptable sub)</i></div>
<div class="MsoNormal">
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://upload.wikimedia.org/wikipedia/commons/b/b3/Game-Genie-SNES.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="317" src="https://upload.wikimedia.org/wikipedia/commons/b/b3/Game-Genie-SNES.jpg" width="320" /></a></div>
<div style="text-align: center;">
<span style="font-size: x-small;">If Front Squats had a Halloween costume.</span></div>
<div style="text-align: center;">
<span style="font-size: x-small;">They're the real Gains Genie. </span></div>
<div style="text-align: center;">
<br /></div>
</div>
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<u>Weak at Lockout</u></div>
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<br /></div>
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<i style="mso-bidi-font-style: normal;">Identifiers:</i> Slow down just below the knee and weights around
90-100% are more commonly grinders to finish- even if a planned submaximal
lift. Common inability to lockout weights even when lighter and simply fatigued
from training volume- not too much weight. (Conversely a weakness off the floor
typically ends stapled or below the knee). Deadlifters with higher starting hip
positions tend to have weaker lockouts as do lifters who fail to maintain position
at the knee or higher. </div>
<div class="MsoNormal" style="margin-left: -4.5pt;">
<br /></div>
<div class="MsoNormal" style="margin-left: -4.5pt;">
Probable causes include weak glutes
and abdominals, bad position consistency, inflexibility, pull impatience (grip
and rip), bar drift, and improper movement patterning. As you can see those who
struggle at lockout are problem children. The probable causes here are many,
and in some cases like inflexibility the solution is too abstract to be
convincing. </div>
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<br /></div>
<div class="MsoNormal" style="margin-left: -4.5pt;">
<i style="mso-bidi-font-style: normal;">Potential Solutions:</i> This tends to be a harder ROM failure to train
effectively as it is associated with more intermediate to advanced lifters. As
a result, the training plan timeline may need to be longer for these
individuals. They would still focus on position refinement and technical
improvement for the first few waves via paused or repetition work but as they
continue a “weakness at lockout” directed Wave Formula training plan should
work on overloading the top end of the lift through bands, chains, or blocks.</div>
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<br /></div>
<div class="MsoNormal" style="margin-left: -4.5pt;">
Easy T2 and T3 solutions to
implement for this problem would be additional ab work and direct glute work,
my choice being single leg glue bridges and that elusive glute donkey kick
machine. Position consistency can be combatted with slowing the training pace
and choosing to be intentionally mindful- a hard task, but a necessary one for
many. </div>
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<br /></div>
<div class="MsoNormal" style="margin-left: -4.5pt;">
The last two difficult hurdles to
get over for those with poor lockouts in the deadlift are ones that are most
troublesome- inflexibility and movement patterning. If you’re not flexible
enough to positon yourself safely and optimally to pull then your strength will
be less effectively applied. Similarly, if the way you pull starts with
mis-directed effort than much of that will be needlessly expended. <span style="mso-spacerun: yes;"> </span>Are you too literally “picking the bar up” and
thus raising the hips early? Consistent cue use would help. Pulling back too
hard and grinding the shins, thus increasing bar friction too dramatically-
that’s a remedy mindful repetition can fix. </div>
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<br /></div>
<div align="center" class="MsoNormal" style="margin-left: -4.5pt; text-align: center;">
<span style="font-size: large;"><b>On
Lifter Habits</b></span></div>
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<br /></div>
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Many of those above are lifter-habit
improvement solutions – knowing when a position is off, intentionally focusing
on each individual rep, etc. This tends to be the case with most lifter’s
training plateaus. They’ve simply got a bad habit to break and through that
progress will come. For novice and intermediate lifters poor lifter habits lead
to worsening technical ability, more immediate plateaus, poor lift efficiency, and
injuries. Focusing on those lifter habits can make each rep just a fraction
better and through repetition we become stronger better versions of ourselves. </div>
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<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-Eze0k2Io9F0/T-qxPiRI4MI/AAAAAAAACkk/h0xV5ZILU7c/s1600/viewpic.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://4.bp.blogspot.com/-Eze0k2Io9F0/T-qxPiRI4MI/AAAAAAAACkk/h0xV5ZILU7c/s1600/viewpic.jpg" width="320" /></a></div>
<div style="text-align: center;">
<span style="font-size: x-small;">Like realizing you forgot your shirt once you get to the gym.</span></div>
<div style="text-align: center;">
<span style="font-size: x-small;">Poor lifter habit. </span></div>
<div style="text-align: center;">
<br /></div>
</div>
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<span style="font-size: large;"><b>Individual Differences</b></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal">
Like all things training, the things that make us individuals
demand that our training plans be individualized. The deadlift may perhaps being
the one most affected by this. Without an eccentric phase the deadlift starts
with more acute joint angles. It’s initial strength progression is often faster
than the technical mastery curve and removal of the stretch reflex to a large
extent means bar control is a less imminent factor as well. Worse yet the bar
is a standard height from the floor that all lifters – big and small – must start
with. </div>
<div class="MsoNormal">
<br /></div>
<div align="center" class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span style="color: red;">For those reasons and many more an</span></b></div>
<div align="center" class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span style="color: red;">effective deadlift program should be individualized!</span></b></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<u>Training History
Considerations</u></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal">
Your training history considerations should be focused on
your work capacity specific to the deadlift, your technical limit (the
intensity your form begins to fail) and how much volume you can handle at upper
tier intensities, think high T2 and all T1 lifts. Without a firm grasp of where
you’re coming from a future training plan is destined to fail. This could be
caused by planning too much volume, making it too hard to recover for the next
session to be trained effectively, or at all. Failure to address the nuances of
individual differences will hinder the progression of strength and limit the
success while using <i style="mso-bidi-font-style: normal;">Extended Formulas. </i></div>
<div class="MsoNormal">
<br /></div>
<div align="center" class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<i style="mso-bidi-font-style: normal;"><span style="color: red; font-size: 10.0pt; line-height: 107%;">Remember these are always
intended to be templates – guides for a personal design. </span></i></div>
<div align="center" class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<i style="mso-bidi-font-style: normal;"><span style="color: red; font-size: 10.0pt; line-height: 107%;">Tailoring it to ensure your
success is encouraged, </span></i></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<i style="mso-bidi-font-style: normal;"><span style="color: red; font-size: 10.0pt; line-height: 107%;">“doing the
program” means you’re doing my program – Not yours.</span></i></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<u>Injury History and
Aggravation Issues</u></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal">
Other considerations would be your injury history and any aggravation
issues you’ve had. This could mean not choosing one movement over another
because it is known to limit your training. Again, changing the plan to remove
these thorns is necessary. When addressing these injury history and aggravation
problems caused by movements, ranges of motion, loads, volume, etc., be sure to
not just identify the problem that arises but speculate and investigate potential
causes. Often times a remedy to an injury aggravation issue can be properly
implemented in an existing training plan. An example of this is choosing
rehabilitative directed accessories versus strength or hypertrophy focused ones.
This was the case when I chose things like single leg glute bridges, ab planks,
TRX work, and the like for my T3. By doing so I wasn’t “missing gains” in the
lower tier, just buying insurance for those I want most in the T1 and T2. </div>
<div class="MsoNormal">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<u>Plan to Succeed by
Identifying and Avoiding Past and Potential Training Failures</u></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal">
When planning your <i style="mso-bidi-font-style: normal;">Deadlift
Wave Forms</i> training program avoid these three specific pitfalls: <i style="mso-bidi-font-style: normal;">Ineffective Principles, Loads, or Movements</i>.
<span style="mso-spacerun: yes;"> </span>This style of training lends itself to
variety in a number of forms. As a result, some variations are not going to
work as great as others per the individual. Do not go against your own training
history without warranted cause – if blocks didn’t work for that last six-month
cycle then it likely won’t do much this time around. (That is unless you find
out after reading this you programmed them like a doofus.) While not an
absolute certainty it is best to avoid working against your best interest. If
the training plan calls for bands and you don’t have access, or deficits lead
to injury, then change the plan to a movement you know works and you can
consistently perform. Change the plan to ensure the volume ranges you’re
working with aren’t too overzealous at the start and your deloads aren’t an
unexpected necessity brought by injury. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Progress requires change, but not all change brings progress.
If you know something doesn’t work, then don’t do it – use the model and theory
to identify workable and effective solutions to fit your personal need. While
DLWF implements variety via blocks, deficits, bands, pauses, there is potential
for more – chains, suits, etc. The key is training <i style="mso-bidi-font-style: normal;">effective</i> variables; the change must consistently string those
effective variables to bring about progress. <span style="mso-spacerun: yes;"> </span></div>
<div class="MsoNormal">
<br />
<div align="center" class="MsoNormal" style="text-align: center;">
<b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span style="color: red;">Keep
training journal. Don’t repeat the same mistakes.</span></i></b></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://myamericanodyssey.com/wp-content/uploads/2012/09/Hugh_Welch_Diamond_Portrait_of_an_Insane_Woman_1852-18541.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://myamericanodyssey.com/wp-content/uploads/2012/09/Hugh_Welch_Diamond_Portrait_of_an_Insane_Woman_1852-18541.gif" height="320" width="231" /></a></div>
<div style="text-align: center;">
<span style="font-size: x-small;">All Martha wanted to do was PR her deadlift.</span></div>
<div style="text-align: center;">
<span style="font-size: x-small;">She "tried everything" but just ended up insane.</span></div>
<div style="text-align: center;">
<span style="font-size: x-small;">Don't be like Martha.</span></div>
<div style="text-align: center;">
<span style="font-size: x-small;">Do Deadlift Wave Forms</span></div>
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: large;"><b>Wave Formulas – The Basics</b></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<u>Stress Adaptation
Cycle</u></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal">
Without properly addressing General Adaptation Syndrome, the
factors it regulates and those it is governed by, a training plan cannot be
properly structured in a per-session approach; especially across days, weeks, and
months. The GAS principles apply throughout the training and as such should be
properly applied when developing your individual training plan on a <i style="mso-bidi-font-style: normal;">daily basis</i>. In the general sense, most
of this is taken care of through assigning work into the tiers with prescribed
volume and intensity ranges per-session. Stay within those and training will go
reasonably well, but to improve it remember the above call to
individualization. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Another factor is the structure works with 3-week designed
waves that rotate in a means to feed into the next wave. This 3-week timeline
is by no means fixed, and longer waves with more gradual slopes may be
necessary in some cases. I would warn against going shorter than three weeks
though as the adaptation response cycle for things from muscular recovery,
motor learning, skills transfer, and more, all require time. Thus, building
short choppy waves will lead to training turbulence and lack of progress. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Don’t be too excited to start the next wave, master and
crush the one you’re in.</div>
<div class="MsoNormal">
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://revolutionx.com.au/wp-content/uploads/2011/07/big-wave-surfing-8.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://revolutionx.com.au/wp-content/uploads/2011/07/big-wave-surfing-8.jpg" height="180" width="320" /></a></div>
<div style="text-align: center;">
<span style="font-size: x-small;">Otherwise Wave Forms crushes you.</span></div>
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<u>Movement Selection</u></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal">
Both sumo and conventional stances can be used. One can be
favored over another and they can be programmed together in the same Extended
Formula to help feed into each other. In such a case the sumo deadlifter
would want to plan conventional deadlifts at the start of the plan, vice versa
for conventional pullers.</div>
<div class="MsoNormal">
<br /></div>
Common Deadlift varieties to be considered:<br />
<div class="MsoNormal" style="text-indent: .5in;">
<br /></div>
<u>Opposite Stance</u> – Great for novice and
intermediates. Being stronger in different stances means a slight positioning
error is less likely to led to failure. <span style="mso-spacerun: yes;"> </span>For many years I trained both sumo and
conventional and each is usually within 100-150 pounds of the other. By doing
so I was able to develop muscles that one style favors over the other and my
attention to technical mastery ensured my movement patterns weren’t polluted
across the two. When properly applied combining these two in a training plan
can lead to great gains. In fact it was this practice that caused my flow of
peak deadlift performance to shift from conventional, to sumo, then back to
conventional again.<br />
<div class="MsoListParagraphCxSpFirst" style="margin-left: 0.75in; text-align: left; text-indent: -0.25in;">
<br /></div>
Remember the “competition” stance will come later in the cycle when the
weights are heaviest and the specificity principle is most important. Only
under longer Wave Formulas would the off-stance be “peaked” because the plan
would then logically shift to carry that newfound strength towards the stronger
stance via the principle of carry-over.
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin-left: .75in; mso-add-space: auto;">
<u><br /></u></div>
<u>Deficit and block work of variable height</u> – This
should stay within -1 to -3 inches for deficit work and +2 to +4 inches for
block work (in most cases.) Remember that due to the limited ROM with higher
blocks intensity can be made possible by masking technical errors. Don’t limit
ROM to move heavy weight with blocks, limit ROM so it has a positive effect on
your deadlifts <i style="mso-bidi-font-style: normal;">without </i>blocks. While
ROM adjustment is a major, and easily applied means of adding variety to Deadlift
Wave Forms, going extreme into the deficits or high blocks isn’t sensible.<br />
<div class="MsoListParagraphCxSpMiddle" style="margin-left: .75in; mso-add-space: auto; mso-list: l1 level3 lfo1; text-indent: -.25in;">
<br /></div>
Another note to keep in mind is that when using blocks slightly greater
volume can be used due to the reduced ROM. This is a big reason why block use
fails many lifters- they don’t work hard enough with them. A few heavy singles
here or there isn’t nearly as effective as building your ability with slightly lighter
weights and many more reps. Use upper T2 to low level T1 weights when using
blocks, additional reps should be tested per the individual but in most cases a
3” block will yield a +2-3 rep ability in the 90% range.
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin-left: .75in; mso-add-space: auto;">
<u><br /></u></div>
<u>Bands and reverse bands</u> – These are great for
two reasons, speed development and ROM overloading. One downside is not knowing
actual band tension so I suggest buying a hanging scale. The application of
this variation has great benefit for both type of deadlifters – those weak off
the floor and at lockout. All it takes is adjustment to the loading perimeters.
By shifting this variety throughout your waves you can emphasize what element
is being trained, speed or overload.<br />
<div class="MsoListParagraphCxSpMiddle" style="margin-left: .75in; mso-add-space: auto; mso-list: l1 level3 lfo1; text-indent: -.25in;">
<br /></div>
Reverse bands can be easier to manage in a power rack and their
assistance more easily measurable. The benefit of reverse bands is the effect
of feeling “actual weight” in the hands. This is not only an enormous confidence
booster but also a means to limit band assistance by making them deload very
near the lockout. Reverse bands are my preferred option over normal band work,
but both have benefits. In my opinion reverse bands do lend to overload emphasis
better than regular band work, which seems to do better with speed directed
training.
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin-left: .75in; mso-add-space: auto;">
<br /></div>
<u>Chains</u> – Much like using bands but easier to
weigh and measure. One downside is the cumbersome nature of chains and how they
affect the line of pull should they lay awkwardly on the platform. Like bands,
chains are great for overload and speed directed work.
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin-left: .75in; mso-add-space: auto;">
<br /></div>
<u>Paused</u> – Paused deadlifting is the most superior
means of ingraining a movement pattern in a lifter. Generally load will have to
be reduced, as well as volumes, to account for the increased Time Under Tension
(TUT). This is often overlooked and lifters as a result burn out too quickly
with paused work. Drop the weight a little and just a few reps, ensure the
pauses are tight, in the desired position, and <i style="mso-bidi-font-style: normal;">actually paused</i>, for the desired training effect. Cheating pauses
doesn’t make them work better. Paused work should always be built into the plan
early in the waves as you should avoid timing or pattern issues with near max
weights and the compounded interest from improved form early in the cycle will
have a great effect once maximal strength is realized at the end of the plan.
<br />
<div class="MsoListParagraphCxSpMiddle">
<u><br /></u></div>
<u>Repetition (Specificity)</u> – This is simply using
the competition movement for volume work. Think of this as an opportunity to
practice the set-up, timing, and performance cues. This is nearly required at the
end of a training cycle to ensure skills transfer from the variable movements
that came before it. While all just a few degrees separated a majority of the
work in the final wave should be done via repetition. Overload is certainly
warranted, but hitting weights too heavy too early cuts a peak short. Use
limited variety in the final wave and focus on most of the work to be middle
range T2 (~75%) to middle range T1 (~90%).
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin-left: .75in; mso-add-space: auto;">
<br /></div>
<i style="mso-bidi-font-style: normal;">Potential Options:</i>
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin-left: .75in; mso-add-space: auto;">
<br /></div>
<u>Suits/Briefs</u> – Another means to overload the
movement. If competing in single or multiply powerlifting this should certainly
be the last wave.
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin-left: .75in; mso-add-space: auto;">
<br /></div>
<u>Different Bars</u> – This could be anything from
using a trap bar, to a fat bar, to a deadlift bar. These all bring different
elements to the table and use them according to the GAS principles and the
principles of specificity. A hobbyist lifter could see great success using a
trap bar for a majority of the waves, especially if they suffer from hip or
back pain. Likewise an individual with grip problems could opt to use a fatter
bar early in the cycle to put more demand on their grip.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://ectomorphworkout.org/wp-content/uploads/resistance-band-deadlift.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://ectomorphworkout.org/wp-content/uploads/resistance-band-deadlift.jpg" height="320" width="307" /></a></div>
<div style="text-align: center;">
<span style="font-size: x-small;">Definitely avoid this shit if you don't have 100+lb. dumbbells...</span></div>
<div style="text-align: center;">
<span style="font-size: x-small;">Death by dumbbell sling shot isn't worth it bro. </span></div>
<div class="MsoListParagraphCxSpLast" style="margin-left: .75in; mso-add-space: auto; mso-list: l1 level3 lfo1; text-indent: -.25in;">
<br /></div>
<span style="font-size: large;">
</span><br />
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: large;"><span style="color: red;"><b>Do Not Forget the
Principle of Specificity!</b></span></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal">
Emphasize specificity over variety or ROM focus in final
wave as the principle of specificity is paramount to strength expression.
Without honed technique in regards the standard deadlift (either sumo or
conventional) the lifter will miss their true potential. Maximize this by
building the final wave to be specific to your form of deadlift to be tested
for a new 1RM. The principle of specificity will always be paramount. </div>
<div class="MsoNormal">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: large;"><b>Relative Intensity Progression</b></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal">
Do not base everything off an all-time max! The free
spreadsheet in the Compendium links to REP MAXES not preset training maxes for
a reason. Your deficit deadlifts shouldn’t be based off your block pulls and
your paused work shouldn’t be based off your band pulls. Remember the strength
curve changes slightly and use this to make accurate estimations in your
abilities to hit high quality and recoverable Rep Maxes in training, so the
additional sessions have realistic figures to be based off of
(percentage-wise). Don’t be lazy and guesstimate your way through DLWF because
the principles of individuality and specificity are then thrown out the window.</div>
<div class="MsoNormal">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<u>Regulating
Intensity and Volume to Maintain High Effort</u></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal">
The structure of your training day, weeks, and waves all
depend on how well your efforts feed into the next. Like mentioned previous
doing paused work in the final wave would be a mistake, this same concept
should be applied when you structure the waves to target the weaknesses in your
deadlift. Heavier work done early in the week means it’s more likely to be an
accurate reflection of ability, especially if after 1-2 days full rest. The
lighter workouts coming later in the week should be adjusted based upon how
that first session goes. Up or down in intensity will further dial in the
effort used in training. Keep that in mind in each training session, should a
weight feel “off” then don’t be afraid to reduce it because that will mean your
effort is more effectively applied. Same goes for follow on T2 and T3 movements
in the workout. Learning when to back off is a trait the most successful
lifters all share.</div>
<div class="MsoNormal">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span style="color: red;">Playing
it a bit safe early on can have a faster on-target time for effort
sustainability.</span></i></b></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<u>Cliff Notes on
Holding a Better Effort Average</u></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoListParagraphCxSpFirst" style="margin-left: 27.0pt; mso-add-space: auto; mso-list: l0 level1 lfo2; text-indent: -.25in;">
<span style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri; mso-hansi-font-family: Calibri;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span>1. Be honest with your <u>current</u> abilities and
work capacity.</div>
<div class="MsoListParagraphCxSpFirst" style="margin-left: 27.0pt; mso-add-space: auto; mso-list: l0 level1 lfo2; text-indent: -.25in;">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 27.0pt; mso-add-space: auto; mso-list: l0 level1 lfo2; text-indent: -.25in;">
2. Adjust volume based on recovery need. (This is
partially combated via 3<sup>rd</sup> week volume reductions. Other reductions
may be needed.)</div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 27.0pt; mso-add-space: auto; mso-list: l0 level1 lfo2; text-indent: -.25in;">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 27.0pt; mso-add-space: auto; mso-list: l0 level1 lfo2; text-indent: -.25in;">
<span style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri; mso-hansi-font-family: Calibri;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span>3. Some may require higher volumes, at especially
light intensities, simply to build a deadlift work capacity. </div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 27.0pt; mso-add-space: auto; mso-list: l0 level1 lfo2; text-indent: -.25in;">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 27.0pt; mso-add-space: auto; mso-list: l0 level1 lfo2; text-indent: -.25in;">
<span style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri; mso-hansi-font-family: Calibri;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"> <span style="font-size: small;">4.</span></span></span></span> As Many Reps As Possible (AMRAP) sets are <i style="mso-bidi-font-style: normal;">always</i> optional. AMRAP wisely! If an
AMRAP goes out of control adjust remaining training to accommodate any
increased recovery demand. </div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 27pt; text-align: center; text-indent: -0.25in;">
<span style="font-size: xx-small;">(I know sometimes you just want that next rep and
the only rationale is you’re a fucking animal.)</span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 27.0pt; mso-add-space: auto; mso-list: l0 level1 lfo2; text-indent: -.25in;">
<br /></div>
<div class="MsoListParagraphCxSpLast" style="margin-left: 27.0pt; mso-add-space: auto; mso-list: l0 level1 lfo2; text-indent: -.25in;">
<span style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri; mso-hansi-font-family: Calibri;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span>5. Most of all take an active role in your own
recovery and training preparation! </div>
<div class="MsoListParagraphCxSpLast" style="margin-left: 27.0pt; mso-add-space: auto; mso-list: l0 level1 lfo2; text-indent: -.25in;">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: large;"><b>Example Wave Forms</b></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<b style="mso-bidi-font-weight: normal;"><br /></b></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="mso-no-proof: yes;"><u> Example - 12 Weeks, Off The Floor Weakness</u></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgsDiZAnV3mZnFJdpqPqNGuqFcxOBc1qS84PPF1Bt0qcMNEVDFENdI5NWlGNbIQfk-Mr0P1ReXrDjsbkrMQayqQTsxLeNjusvy23OJZzDyWnq6dqrz4xUHyfxV1-lMI6yMoiO1iDwyuXs/s1600/12+Week+Floor+Speed+Diagram+1.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="403" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgsDiZAnV3mZnFJdpqPqNGuqFcxOBc1qS84PPF1Bt0qcMNEVDFENdI5NWlGNbIQfk-Mr0P1ReXrDjsbkrMQayqQTsxLeNjusvy23OJZzDyWnq6dqrz4xUHyfxV1-lMI6yMoiO1iDwyuXs/s640/12+Week+Floor+Speed+Diagram+1.PNG" width="640" /></a></div>
<div class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal" style="text-align: center;">
<u><span style="mso-no-proof: yes;">Example - 12 Weeks, Lockout Weakness</span></u></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFeiKuMWVHHDk39cyPmOcMQOyOjfI8i4uN2AK1EuHelqS5Rq0iAWggcmJIo4pc4BfTci30kqBUdF6WgjPCdm0DxULCrO-6hclY85xHI61PTKmt4dbL8uO4V7aT-gWhJubPrGmmEnCO2Tg/s1600/12+Week+lockout+strength+diagram+2.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="430" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFeiKuMWVHHDk39cyPmOcMQOyOjfI8i4uN2AK1EuHelqS5Rq0iAWggcmJIo4pc4BfTci30kqBUdF6WgjPCdm0DxULCrO-6hclY85xHI61PTKmt4dbL8uO4V7aT-gWhJubPrGmmEnCO2Tg/s640/12+Week+lockout+strength+diagram+2.PNG" width="640" /></a></div>
<br />
<div style="text-align: center;">
<u>Example - Nine Weeks, Off The Floor Weakness</u></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjayL1aLaQUMTfPfFURii2lQ_6C9kCs5pBu1enQdKYPEuMDf2p-tNieejam9Z_WOKml-O3Ak77c1tu_x13VPP90i7uW01O1O9k2OftD3M95sRWk9Kde9KhAD2TfihR_zHEvmPsIwVTQMp4/s1600/9+week+floor+speed+diagram+3.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="442" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjayL1aLaQUMTfPfFURii2lQ_6C9kCs5pBu1enQdKYPEuMDf2p-tNieejam9Z_WOKml-O3Ak77c1tu_x13VPP90i7uW01O1O9k2OftD3M95sRWk9Kde9KhAD2TfihR_zHEvmPsIwVTQMp4/s640/9+week+floor+speed+diagram+3.PNG" width="640" /></a></div>
<br />
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="mso-no-proof: yes;"><br /></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<u><span style="mso-no-proof: yes;">Example - Nine Weeks, Lock Out Weakness</span></u></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="mso-no-proof: yes;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0gr6MWU_BqfzDfy8HlhvrAX3D0rGJM_k-1wb_q5kU64HaDbfK2bcUJFpyhuHPHD36zZ6Ew9LqlbfO66sK6zhcKoyZsdmdXPvmMg23avmJTR4Dc5ZTUrE7Vpn-klDom81e-xCxKftPjDg/s1600/9wk+off+floor.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="258" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0gr6MWU_BqfzDfy8HlhvrAX3D0rGJM_k-1wb_q5kU64HaDbfK2bcUJFpyhuHPHD36zZ6Ew9LqlbfO66sK6zhcKoyZsdmdXPvmMg23avmJTR4Dc5ZTUrE7Vpn-klDom81e-xCxKftPjDg/s400/9wk+off+floor.PNG" width="400" /></a></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="mso-no-proof: yes;"><br /></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="mso-no-proof: yes;"><br /></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<u><span style="mso-no-proof: yes;">Example - Six Weeks, Off The Floor Weakness</span></u></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<u><span style="mso-no-proof: yes;"><br /></span></u></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTZ4wOG6ihHZC53OgrCWVNGNbvGQCMfOxg0qMhgFUagfR5tmAiD3R7M5IihLdllQcvjuSXFCLfgb4LfANuj9mE5AhyUCBHcl895hixgtM2yhhrFLSQefsstf6KksLNG4ctSfK96k5iPSo/s1600/6week+floor+speed+diagram+4.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="408" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTZ4wOG6ihHZC53OgrCWVNGNbvGQCMfOxg0qMhgFUagfR5tmAiD3R7M5IihLdllQcvjuSXFCLfgb4LfANuj9mE5AhyUCBHcl895hixgtM2yhhrFLSQefsstf6KksLNG4ctSfK96k5iPSo/s640/6week+floor+speed+diagram+4.PNG" width="640" /></a></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<u><span style="mso-no-proof: yes;">Example - Six Weeks, Lock Out Weakness</span></u></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="mso-no-proof: yes;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9X6i-x0loLLQ5WnWxI4zbY3Z8qIE9Xk6Ve6Q4E9nX1CZraj6OCPPovnGPjuqKVUudeExkbMoMx0ZiZtuoiD8Xv6A34Vedq-4Zy7WdFaM-fl-sKMYnhkp4lkMnVoGK8G3a3mo7VlCljD0/s1600/6wkofffloor.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="353" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9X6i-x0loLLQ5WnWxI4zbY3Z8qIE9Xk6Ve6Q4E9nX1CZraj6OCPPovnGPjuqKVUudeExkbMoMx0ZiZtuoiD8Xv6A34Vedq-4Zy7WdFaM-fl-sKMYnhkp4lkMnVoGK8G3a3mo7VlCljD0/s400/6wkofffloor.PNG" width="400" /></a></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="mso-no-proof: yes;"><br /></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="mso-no-proof: yes;"><br /></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: large;"><b>Enjoy Riding the Waves to Muscle Beach</b></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal">
In conclusion, this is a theory of training the deadlift and
the framework based upon this theory is easily adjusted by the individual to
suit their training needs; so long as they understand the demands of the work,
and the predicted adaptations from the effort. The successive waves of
variations, and the emphasis each place upon specific points of ROM and skills
for a lifter, allow for sustainable, effective, and enjoyable approach to deadlift
training that has continued to push my deadlift year after year. Keep in mind
the examples put forward here and in the <i style="mso-bidi-font-style: normal;">GZCL
Compendium</i> are intended for personal adjustment. It is hoped that the
concept and intent of <i style="mso-bidi-font-style: normal;">Extended Deadlift
Wave Formulas</i> has been thoroughly explained so that near any lifter can
take this theory of deadlifting and apply it effectively to their training
plan. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Coming this weekend: The Volume Dependent Intensity Progression write up and GZCL Compendium addition. </div>
<div class="MsoNormal">
</div>
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</div>
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</div>
<div class="MsoNormal">
</div>
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</div>
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</div>
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</div>
<div class="MsoNormal">
<br />
A short personal thanks to everyone for your continued support and trust in the training method. After four years of continued training, coaching, and research it is amazing to have data coming back to me each day from lifters around the world who have trained themselves with the method and earned Great Gains.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
- Cody</div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-3521252849981481371.post-52906482817385167082016-07-04T04:53:00.002-07:002022-03-17T07:07:41.786-07:00Jacked & Tan 2.0<div class="separator" style="clear: both; text-align: center;">
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<div style="text-align: center;">
The first thing you need to know is Stallone invented </div>
<div style="text-align: center;">
Jacked & Tan back in the 'Stan during Rambo III.<br />
All I did back then was my best impersonation.</div>
<br />
<u>Write Up</u>: About 6k words at the reading level of a Marine, so...<br />
<br />
<div class="MsoNormal" style="margin-bottom: 0in;">
<u>Program
Length</u>: 12 Weeks<br />
<div style="text-align: center;">
<span style="font-size: x-large;"><b><a href="https://www.dropbox.com/s/n146ej2npqufdbi/GZCL%20Free%20Compendium%20November%2027th%20Update.xlsx?dl=0">Found for free here!</a></b></span></div>
<div style="text-align: center;">
That and all this info is as always, free!</div>
<div style="text-align: center;">
Donate what you like.</div>
<div style="text-align: center;">
<b>PayPal</b> address to the right.</div>
<div style="text-align: center;">
Thank you.</div>
</div>
<div class="MsoNormal" style="margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0in;">
<u>Structure</u>:
Linear block periodization (mostly)</div>
<div class="MsoNormal" style="margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0in;">
<u>Weekly
Schedule</u>: 4x Weekly training sessions. An upper/lower split with T2 and T3
back work done on either type of day, up to lifter preference. A fifth day is
optional. </div>
<div class="MsoNormal" style="margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal">
<u>Description and Comparison to Jacked & Tan 1.0</u>: The
program will have you progress through two six week blocks each ending with a
1RM attempt. The means of progression though these two blocks is simple linear
progression for both the T1 and first T2 movements. Follow on T2 and T3
movements are performed as Max Rep Sets (MRS), which allows for effort to be
pushed and sustained after the work requiring the most focus, energy, and
effort is done beforehand.<span style="mso-spacerun: yes;"> </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Beyond a block periodized approach and a linear progress
though the T1 and T2a movements the similarities are few. Exercise selection is
the GZCL norm for the associated tier, so that’s the same. Somewhat similar
would be the additional T2 and all T3 movements that use a Max Rep Set (MRS)
approach, which are like the myo-reps that were used in the original program,
but simpler to use and progress. It is however different enough that it will be
described in detail later in the write up. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Additionally, you will never reach beyond a T1 or T2 10 Rep
Max (RM), unless it is for a drop set rep out, in that case it would be a
decision you would make during the session.<span style="mso-spacerun: yes;">
</span>But perhaps best of all is you are never going to be further than three
weeks away from hitting a heavy 5RM or less. This is because the first J&T was
a truer approach to block periodized training (working down from high reps to
low and up from low intensity to high.) This is essentially a “condensed”
version where the progression week to week is faster and because of this it
resets halfway through where you then get another run at the heavies in the T1.
For this reason, program length and progression speed, advanced lifters may not
benefit as much as newer lifters, mostly in regards to max strength improvement
(especially so that first six weeks.) </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">So why the hell
should you try to get Jacked & Tan? </b></div>
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<br /></div>
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First and foremost, if you’re like me it is a fun break from
usual powerlifting training. This means all the common programs like Smolov,
Shieko, anything starting with an S, those that sound vaguely Russian, or using
reduced range of motion, high lift frequency, low workout volume, always heavy,
bands, chains, or any other of the hundreds of “specialized” programs for
strength training that might actually be a ruse to get you to buy discreet
bondage gear.<br />
<br />
Looking at you EliteFTS <a href="http://www.elitefts.com/shop/power-lifting/powerlifting-accessories.html"><i style="mso-bidi-font-style: normal;">powerlifting-accessories</i></a>
page… <i style="mso-bidi-font-style: normal;"> </i><br />
<br /></div>
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</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3oaHN1mxtZ08Z5EUiogToCV5lCawUn0VkwwfeweuSC-8qY8k4AUcSO947T-6WO7WV6mDHQ_iT4028tnbvKsSJtmucwCxfyvXSdZU2enkkguMvzBGeCFVKAqvcwdWyw9tTpcIDFNCFT3E/s1600/elitefts.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3oaHN1mxtZ08Z5EUiogToCV5lCawUn0VkwwfeweuSC-8qY8k4AUcSO947T-6WO7WV6mDHQ_iT4028tnbvKsSJtmucwCxfyvXSdZU2enkkguMvzBGeCFVKAqvcwdWyw9tTpcIDFNCFT3E/s320/elitefts.jpg" width="320" /></a></div>
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</div>
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Is EliteFTS a gym or a sex dungeon?</div>
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As long as it's 2/3rds chains and latex bands we'll never know.</div>
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<br /></div>
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For those who are familiar with the original Jacked &
Tan program it was not without its faults. The tan guidance portion was
severely lacking and the program itself was a tad too long and kind of
intimidating to those lifters who needed it most- intermediates. I feel the
latter portion has been resolved with this updated version and intermediates
everywhere will push aside (at least temporarily!) their specialized programs
and seek to become ridiculously jacked and allegedly tan. </div>
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<br />
Unfortunately I’ve yet to get that little piece figured out,
sorry :\ </div>
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<br /></div>
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With all this talk of intermediates utilizing this program I
think it should be stated that this is not specifically intended for any type
or caliber of lifter. I am confident that all lifters from novice to elite
could benefit from this kind of training because at the very least it is a fun
and challenging break from the norm. It is from my experience however that the
intermediate powerlifter needs exposure to variety, volume, and frequent hard
effort more than any other type of lifter. </div>
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<br /></div>
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The truth is this program isn’t really an updated version of
that now 2-year-old program. Instead it is a completely new one, loosely
modeled after similar concepts while also utilizing some GZCL protocols. J&T2.0
is a means to achieve the original goals of placing a big focus on hypertrophy
and work capacity over peak strength development. While that will certainly go
up <i style="mso-bidi-font-style: normal;">it is not the stated goal of the
program</i>. If it were then it would be better built for accomplishing that
task. So your 1RM may improve but what we are really looking for here is a
transformation from gym rat to freak beast.<span style="mso-spacerun: yes;">
</span></div>
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<br /></div>
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I have built and will train with Jacked & Tan 2.0 to
commemorate the two-year anniversary of the original program because it helped
solidify my understanding of my own training, improved my understanding of
training others, and dramatically improved my strength and size. You’re also
receiving this because like always, if I’m going to get big and strong I’ll try
my best to make sure I bring along as many of you as possible! Huge thanks to
all of you for making my goal a reality- to make the world a stronger place. </div>
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<br /></div>
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Even greater thanks is due<b style="mso-bidi-font-weight: normal;"> for your views, reads, subs, comments, and donations! </b>The least I
could do is continue providing<b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"> <u>quality free content</u></i></b> that
isn’t quite guaranteed to get you bigger and stronger but is damn near so. I
hope you enjoy the following write up and find it helpful to your understanding
and executing a massively successful run through Jacked & Tan 2.0. Also be
sure to check out the <a href="https://www.dropbox.com/s/7x813l6f4qs97wb/GZCL%20Free%20Compendium%20July%204th%20Update.xlsx?dl=0">updated compendium full of free programs</a> and <a href="https://www.youtube.com/watch?v=oKtlepQuvko">associated challenges</a>. </div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;">I’mma let you finish,
but… a rant on training and programming</b></div>
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<br /></div>
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<span style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;">There is nothing special required for getting stronger, just strong
effort.</i></span><b style="mso-bidi-font-weight: normal;"> </b></div>
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<br /></div>
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It is important to understand the truth about training. We
know an awful lot about the minutia but most experts will agree, when it comes
to getting more jacked and extra strong there are hundreds of ways to open that
protein tub. Sure there are best practices that myself and many others write
about, but what happens in the real world is typically a bit different. People
miss workouts, go harder longer than they should or might not even know how to
gauge effort at all! And at the end of the day they’re only eating hotdogs and
pizza anyways. </div>
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<br /></div>
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If the data could be realistically collected and analyzed my
hypotheses is that it would more likely defend the argument of “everything
works if you try hard enough” rather than “these specific things work 100% of
the time.” </div>
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<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://lionstalkscience.files.wordpress.com/2013/06/science_lab.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="238" src="https://lionstalkscience.files.wordpress.com/2013/06/science_lab.jpg" width="320" /></a></div>
<div style="text-align: center;">
You need exactly seven more reps to </div>
<div style="text-align: center;">
accidentally Ronnie Coleman.</div>
<br /></div>
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Effective training requires a few things:</div>
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<br /></div>
<div class="MsoListParagraphCxSpFirst" style="margin-left: 0.75in; mso-add-space: auto; mso-list: l1 level1 lfo1; text-indent: -0.25in;">
<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">1.<span style="font: 7pt "Times New Roman";">
</span></span></span>A general direction with a progressive and flexible
plan.</div>
<div class="MsoListParagraphCxSpLast" style="margin-left: 1.25in; mso-add-space: auto; mso-list: l1 level2 lfo1; text-indent: -0.25in;">
<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">a.<span style="font: 7pt "Times New Roman";">
</span></span></span>This means you know where you’re headed, the
route, and means (more or less.)</div>
<div class="MsoListParagraphCxSpLast" style="margin-left: 1.25in; mso-add-space: auto; mso-list: l1 level2 lfo1; text-indent: -0.25in;">
<br /></div>
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A few mistakes here or there can be mitigated by:</div>
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<br /></div>
<div class="MsoListParagraphCxSpFirst" style="margin-left: 0.75in; mso-add-space: auto; mso-list: l1 level1 lfo1; text-indent: -0.25in;">
<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">2.<span style="font: 7pt "Times New Roman";">
</span></span></span>Good training habits!</div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.25in; mso-add-space: auto; mso-list: l1 level2 lfo1; text-indent: -0.25in;">
<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">a.<span style="font: 7pt "Times New Roman";">
</span></span></span>Like knowing when to push harder or go easy (regulating <i>effort</i>),
monitoring rest, in-session fatigue, and recovery. </div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.75in; mso-add-space: auto; mso-list: l1 level3 lfo1; mso-text-indent-alt: -9.0pt; text-indent: -1.75in;">
<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font: 7pt "Times New Roman";">
</span>i.<span style="font: 7pt "Times New Roman";">
</span></span></span>These are learned by experience as each session
is an opportunity for refinement of the process and personalization to the
program.</div>
<div class="MsoListParagraphCxSpLast" style="margin-left: 1.75in; mso-add-space: auto; mso-list: l1 level3 lfo1; mso-text-indent-alt: -9.0pt; text-indent: -1.75in;">
<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font: 7pt "Times New Roman";">
</span>ii.<span style="font: 7pt "Times New Roman";">
</span></span></span>Exposure to good coaches, training partners, and materials. </div>
<div class="MsoListParagraphCxSpLast" style="margin-left: 1.75in; mso-add-space: auto; mso-list: l1 level3 lfo1; mso-text-indent-alt: -9.0pt; text-indent: -1.75in;">
<br /></div>
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But none of those actually matter without…<br />
<br /></div>
<div class="MsoListParagraphCxSpFirst" style="margin-left: 0.75in; mso-add-space: auto; mso-list: l1 level1 lfo1; text-indent: -0.25in;">
<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">3.<span style="font: 7pt "Times New Roman";">
</span></span></span>Hard effort and honest training decisions!!!</div>
<div class="MsoListParagraphCxSpLast" style="margin-left: 1.25in; mso-add-space: auto; mso-list: l1 level2 lfo1; text-indent: -0.25in;">
<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">a.<span style="font: 7pt "Times New Roman";">
</span></span></span>Do you really believe you can make that 4RM? Or
might it accidentally end up being a 1RM or 2RM because you’ve been after that
weight for a while and you’re more impatient than strong at the moment,
unfortunately. Are you taking the T2 easy because your elbow actually hurts or
are you just not feeling it? </div>
<div class="MsoListParagraphCxSpLast" style="margin-left: 1.25in; mso-add-space: auto; mso-list: l1 level2 lfo1; text-indent: -0.25in;">
<br /></div>
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<i style="mso-bidi-font-style: normal;">Be honest with yourself and your abilities and you’ll improve faster
than you think.</i></div>
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<br /></div>
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Lastly <u>this is simply a training program</u>, not a holy
grail and definitely not the only way to get jacked or tan. Hell this <i style="mso-bidi-font-style: normal;">literally</i> might be the worst place for
tanning advice, because there is none. As you progress through J&T2.0 be
sure to <b style="mso-bidi-font-weight: normal;">make it yours!</b> This means
customization to the exercise selection, pushing a rep out extra hard when you
can, and choosing to skip some movements here or there because you truly are
run down. <span style="mso-spacerun: yes;"> </span></div>
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<br />
<div style="text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgd5QHOVLRlfL6UDbn-b2KBK6YUuj5U4JEFyLEJ3BT0NC3ibeA9WHj1fAnuu-dgoof2E_y2MW988Aj1QiJztF-9YmaxhaN0LYv3S-FRiVfi3VleBUzCLYuxxpfeh60ITJDfnKPqTeFplPo/s1600/Broken-lift.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgd5QHOVLRlfL6UDbn-b2KBK6YUuj5U4JEFyLEJ3BT0NC3ibeA9WHj1fAnuu-dgoof2E_y2MW988Aj1QiJztF-9YmaxhaN0LYv3S-FRiVfi3VleBUzCLYuxxpfeh60ITJDfnKPqTeFplPo/s320/Broken-lift.jpg" width="320" /></a></div>
<div style="text-align: center;">
I still got one more! </div>
<div style="text-align: center;">
<i><span style="font-size: xx-small;">(no you don't.)</span></i></div>
</div>
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<br />
<span style="font-size: large;"><b style="mso-bidi-font-weight: normal;">T1 Structure & Progression</b></span></div>
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<br /></div>
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<u>Movement options:</u> These should either be competition
lifts like the squat, bench press, or deadlift. Or they can be any type of
multi-joint movement that can be loaded heavily with a high degree of relative
safety (so weird shit you’re out) and ideally utilizes a barbell, but not
required to do so.<br />
<br />
Confused yet? Yeah me too. </div>
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<br /></div>
<div class="MsoNormal">
It makes more sense when put like this: </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="margin-left: 0.5in;">
<u>Upper body lifts</u>: Bench
Press and OHP with other good options being Sling Shot bench, close grip,
incline bench, push press, and jerk. </div>
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<br /></div>
<div class="MsoNormal" style="margin-left: 0.5in;">
<u>Lower body lifts</u>: Squat and
deadlift but also including the front squat, stiff legged or opposite stance
deadlifts, and deficit deadlifts. (Sorry weightlifters the snatch and clean
aren’t really suited for these kind of rep schemes.)</div>
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<span style="color: #cc0000;"><br /></span>
<span style="color: #cc0000;"><span style="color: #cc0000;"><span style="background-color: lime;"><span style="font-size: x-large;"><u><span style="color: #cc0000;"><span style="font-size: medium;"><b style="mso-bidi-font-weight: normal;"><span style="color: red;">Seriously Important<i>!!!</i></span></b></span></span></u></span></span><span style="font-size: large;"><b style="mso-bidi-font-weight: normal;"><span style="color: red;"><i> </i></span></b></span></span></span></div>
<div class="MsoNormal" style="text-align: center;">
<span style="color: #cc0000;"><span style="color: #cc0000;"><span style="mso-bidi-font-style: normal;">Workouts listed as <b style="mso-bidi-font-weight: normal;"><u>Weight
x Reps x Sets</u></b> and </span></span></span><br />
<span style="color: #cc0000;"><span style="color: #cc0000;"><span style="mso-bidi-font-style: normal;"><b style="mso-bidi-font-weight: normal;"><u>+ means the
last set has an optional AMRAP</u></b>, </span></span></span></div>
<div class="MsoNormal" style="text-align: center;">
<span style="color: #cc0000;"><span style="color: #cc0000;"><span style="mso-bidi-font-style: normal;">(As Many Reps As Possible aka Rep Out.) </span></span></span></div>
<div class="MsoNormal" style="text-align: left;">
<span style="color: #cc0000;"><span style="color: #cc0000;"><br /></span></span></div>
<div class="MsoNormal" style="text-align: center;">
<span style="color: #cc0000;"><span style="color: #cc0000;"> Keep in mind that when
performing max rep work<span style="mso-bidi-font-style: normal;"></span></span></span></div>
<div class="MsoNormal" style="text-align: center;">
<span style="color: #cc0000;"><span style="color: #cc0000;"><span style="mso-bidi-font-style: normal;">always</span> keep 1-2 reps left in your tank. </span><span style="color: #cc0000;"> (regardless of the tier) <span style="mso-bidi-font-style: normal;"><br /></span></span></span></div>
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<br /></div>
<div class="MsoNormal">
<u>Weekly structure</u>: Alternating lower/upper or vice
versa. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0in;">
<span style="mso-tab-count: 1;"> </span><u>Day 1</u>: Squat or deadlift
variety</div>
<div class="MsoNormal" style="margin-bottom: 0in;">
<span style="mso-tab-count: 1;"> </span><u>Day 2</u>: Bench or overhead
press variety </div>
<div class="MsoNormal" style="margin-bottom: 0in;">
<span style="mso-tab-count: 1;"> </span><u>Day 3</u>: Deadlift or squat
variety (Must be different than Day 1.) </div>
<div class="MsoNormal" style="margin-bottom: 0in;">
<span style="mso-tab-count: 1;"> </span><u>Day 4</u>: Overhead press or
bench variety (Must be different than Day 2.) </div>
<div class="MsoNormal" style="margin-bottom: 0in; margin-left: .5in; margin-right: 0in; margin-top: 0in; margin: 0in 0in 0in 0.5in;">
<u>Day 5</u>: [<i>OPTION</i>, Not Programmed]
Choose a movement type that needs more special
attention. This can be for improving the capability of the lift itself or for
the benefits of performing that lift, like getting a bigger back because your 5<sup>th</sup>
day is built around an uncommon but completely fine T1 row movement. Had I time
enough to train 5x a week my J&T2.0 would have a Day 5 Sling Shot bench T1.
</div>
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<br /></div>
<div class="MsoNormal" style="margin-bottom: 0in; margin-left: .5in; margin-right: 0in; margin-top: 0in; margin: 0in 0in 0in 0.5in;">
<i style="mso-bidi-font-style: normal;">Note:
Yes, you can swap the days around to where you can bench on day one. </i></div>
<div class="MsoNormal" style="margin-bottom: 0in; margin-left: .5in; margin-right: 0in; margin-top: 0in; margin: 0in 0in 0in 0.5in;">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">T1: Block 1 - Weeks 1
through 6</b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Every training session you work up to a Rep Max (RM) then
reduce the weight to a percentage based off a Training Max (TM) for additional
T1 drop sets. An optional rep out is attached to the last drop set and can be
used as a means to gauge progress and determine whether or not the intensity of
the drop sets matches the desired outcome. These last set rep outs are the
primary means of pushing effort when there’s gas in the tank to do so.
Prioritize them in the T1. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<u>Mesocycle A</u>: Weeks one through three are the portion
of the program that calls for the highest rep maxes performed in the T1. These
first three weeks are the highest volume across all tiers and will be the most
brutal for lifters not accustomed to this style of training. (Good news is
after three weeks you’ll be loving it.) </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0in;">
<u>Week 1:</u> Work up to a 10RM
then perform 70% of (TM) x 6 reps x 3+ sets<br />
<u>Week 2:</u> Work up to an 8RM then perform 75% of
(TM) x 5 reps x 3+ sets<br />
<u>Week 3:</u> Work up to a 6RM then perform 80% of (TM)
x 4 reps x 3+ sets</div>
<div class="MsoNormal" style="margin-bottom: 0in; text-indent: 0.5in;">
<br /></div>
<div class="MsoNormal">
<u>Mesocycle B</u>: Weeks four through six continue with RM
attempts and follow-on T1 drop sets. However, the major difference is the T1
drop sets now progress with smaller weekly percentage increases. For most
lifters this means going from 5% to 2.5% week-to-week, but for those with
temporarily weaker lifts slightly larger percentages might be needed to reflect
real-world allowable jumps (without needing ridiculous micro-loading, I’ll
avoid the rant until later.) </div>
<div class="MsoNormal">
<br />
<u>Week 4:</u> Work up to a 4RM then perform 82.5% of (TM) x 3 reps x 3+ sets<br />
<u>Week 5:</u> Work up to an 2RM then perform 85% of (TM) x 2 reps x 4+ sets<br />
<u>Week 6:</u> Work up to a 1RM that
you can confidently double if you wanted.<br />
<br />
This Week 6 1RM should be within 5%
of your actual max, if not already a new 1RM. There are no additional T1 drop
sets following this attempt. </div>
<div class="MsoNormal" style="margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0in;">
<u>AMRAP
Expectations</u>: It is hard to say what you should expect on your last set rep
outs. There are a lot of factors at play with this, like how hard you pushed
the RM attempt beforehand, your work capacity at T1 intensities, and recovery
habits. But as a frame of reference myself and my lifters running the 2.0 <i style="mso-bidi-font-style: normal;">beta</i> versions are seeing a typical +3 to
+5 on the last set rep-outs of our T1 drop sets in the first three weeks. I
would say that for Mesocycle A if that last set is greater than 12 reps than
the weight is definitely too light and Mesocycle B should be adjusted. On the
flip side of the coin if no additional reps are earned for more than three
weeks in a row then it is suggested that a lighter intensity be used for the future
T1 drop sets. Extended effort is a fundamental part of the program so while
last set rep outs are optional it is suggested you do them as much as possible
with these T1 drop sets in particular. </div>
<div class="MsoNormal" style="margin-bottom: 0in;">
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://media.giphy.com/media/HfebgAjdeRIoE/giphy.gif" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="245" src="https://media.giphy.com/media/HfebgAjdeRIoE/giphy.gif" width="320" /></a></div>
<div style="text-align: center;">
"So as many as possible, but not?"</div>
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">T1: Block 2 - Weeks 7
through 12</b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Much like the first block the second continues with daily RM
testing. The biggest difference is that<span style="mso-spacerun: yes;">
</span>Block 2 itself is split in two mesocycles each working through three
weeks of low-end rep maxes. This means the second half of Jacked & Tan 2.0
is <i style="mso-bidi-font-style: normal;">significantly</i> heavier than the
first. Additionally, the T1 drop sets are no longer programmed off a training
max, instead they are based on a percentage of the weight that was hit for the
day’s RM attempt. This means that an increasingly outdated training max is no
longer used and thus the T1 drop sets more accurately reflect the abilities of
the lifter on that day, resulting in the effort tending to be higher in the T1
(before even considering rep outs.) </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<u>Mesocycle C</u>: Here is an opportunity to beat recent
personal records for 6, 4, and 2RM’s from Block 1. This third mesocycle’s T1
drop sets are based at 85% of the day’s Rep Max (RM) attempt done for half the
reps per set. Meaning this is seriously heavy and demanding work. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0in;">
<u>Week 7</u>: Work up to a 6RM
then perform 85% of the RM x 3 reps x 5+ sets<br />
<u>Week 8</u>: Work up to an 4RM then perform 85% of the RM x 2 reps x 5+
sets<br />
<u>Week 9</u>: Work up to a 2RM then perform 85% of the the RM x 1 reps x
5+ sets</div>
<div class="MsoNormal" style="margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal">
<u>Mesocycle D</u>: Very similar to the prior mesocycle this
one culminates with finding new 5, 3, and 1RM’s. These are standard rep maxes
utilized for most training programs and are the most commonly used when
determining ability. (Really great for transitioning into one of those fancy
specialized programs!) The drop sets here though are now pushed up to 90% which
means that this fourth and final mesocycle is <i style="mso-bidi-font-style: normal;">damn heavy</i> and significantly heavier than the three that preceded
it. But fortunately for you there was nine weeks of serious preparation leading
up to it so this will be difficult, but not impossible. </div>
<div class="MsoNormal">
<br />
<u>Week 10:</u> Work up to a 5RM then perform 90% of the (RM) x
2 reps x 3+ sets<br />
<u>Week 11:</u> Work up to an 3RM then perform 90% of the (RM) x
1 reps x 3+ sets<br />
<u>Week 12:</u> Work up to a 1RM then rest ‘cause you earned that shit
homie. </div>
<div class="MsoNormal" style="margin-bottom: 0in; text-indent: 0.5in;">
<br /></div>
<div class="MsoNormal">
<u>AMRAP Expectations</u>: Since Block 2’s T1 drop sets are
based off the rep max of that day versus an old training max it is harder to
say. This second block is overall heavier and as a result fatigue will be
higher, expect to see only +1 to +3 on these drop sets for Mesocycle C and +1
to +2 on Mesocycle D (if any at all, as they will be soul crushingly difficult.)
If the drop sets yield greater than +5 on the last set rep outs for weeks seven
and eight, then it is suggested that intensity be increased moderately for the
remainder of the block. Then pat yourself on the back because apparently your
work capacity at intensity is stellar.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOChivdaBh0wV6rjwWr41okBR3gErbMG7msKZsS7D0GfJvA50qWy3QleaIZGesyupMIK5itCIou8HlE5SZ_2THR4Kb1-8CHU6JV-hCcDt_yMM0TFyXchmubxUL-Rk8kuPN1bFv2LUaym8/s1600/illuminatty.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="230" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOChivdaBh0wV6rjwWr41okBR3gErbMG7msKZsS7D0GfJvA50qWy3QleaIZGesyupMIK5itCIou8HlE5SZ_2THR4Kb1-8CHU6JV-hCcDt_yMM0TFyXchmubxUL-Rk8kuPN1bFv2LUaym8/s320/illuminatty.png" width="320" /></a></div>
<div style="text-align: center;">
The Illuminatty = Gains Train?</div>
<div style="text-align: center;">
Maybe.</div>
<div style="text-align: center;">
<br />
<div style="text-align: center;">
<b>Before we get to T2 & T3 specifics... </b></div>
<div style="text-align: center;">
<span style="font-size: large;"><b>T2 & T3 Max Rep Sets (MRS) Guidance </b></span></div>
<br />
<div style="text-align: left;">
These
are
very simple to understand and very effective in use, especially so in
the
T2 and T3. And much like the Myo-Reps used in the original program they
bring the pump to life. Better than before though these are easy to
understand and progress. </div>
<div style="text-align: left;">
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<![endif]--><span style="font-family: "times new roman" , serif; font-size: 12pt;"><u>Step One</u>: With the appropriate
movement identify which RM is called for that day.</span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0in 0.5in; text-align: left;">
<span style="font-family: "times new roman" , serif; font-size: 12pt;">Block One Rep Maxes</span></div>
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0in 0.5in; text-align: left;">
<span style="font-family: "times new roman" , serif; font-size: 12pt;">Weeks: 1/2/3/4/5/6 </span></div>
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<span style="font-family: "times new roman" , serif; font-size: 12pt;">T2a/b: 15/12/10/8/6/Rest</span></div>
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<span style="font-family: "times new roman" , serif; font-size: 12pt;">T3: 20/18/16/14/12/10 </span></div>
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<br /></div>
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<span style="font-family: "times new roman" , serif; font-size: 12pt;">Block Two Rep Maxes</span></div>
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<span style="font-family: "times new roman" , serif; font-size: 12pt;">Weeks: 7/8/9/10/11/12</span></div>
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<span style="font-family: "times new roman" , serif; font-size: 12pt;">T2a/b: 12/10/8/6/Rest/Rest</span></div>
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<span style="font-family: "times new roman" , serif; font-size: 12pt;">T3: Rest/18/16/14/12/Rest</span></div>
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<span style="font-family: "times new roman" , serif; font-size: 12pt;"><u>Step Two</u>: Perform three additional
max rep sets with that weight, be sure to leave 1-2 reps in the tank on each
MRS.</span></div>
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<br /></div>
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<span style="font-family: "times new roman" , serif; font-size: 12pt;"><u>Step three</u>: feel the pump and enjoy
being jacked. MRS is that easy. </span></div>
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<br /></div>
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<i><span style="font-family: "times new roman" , serif; font-size: 12pt;">Example</span></i><span style="font-family: "times new roman" , serif; font-size: 12pt;">: Wide Grip Lat Pull Down x “?” weight x 20 Reps + 3MRS</span></div>
<br />
<div class="MsoNormal" style="text-align: left;">
This means you would work up in a few sets to the heaviest
20 reps you could manage with the wide grip lat pull down, rest 30 to 60
seconds, then perform another set for max reps with that same weight. In total
four sets will be done with the same weight. The first is identifying the RM
desired, the following three are your MRS. Rest 30 to 60 seconds between all sets.</div>
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<br /></div>
<div class="MsoNormal" style="text-align: left;">
Rep drops across each MRS are very personal and subjected to
a variety of factors, primarily work capacity and how damn hard you killed it
in the T1 and T2. As a frame of reference when performing bodyweight pull ups
for 4MRS I typically manage 12/6/4/4 (or in thereabouts range) and for lat
pull downs it is much closer from set to set, so maybe 12/10/10/8. Rep drops
are normal and expected. Only push as hard as you can recover from. </div>
<br /></div>
</div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: large;"><b style="mso-bidi-font-weight: normal;">T2 Structure & Progression</b></span></div>
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<br /></div>
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This is where some of you may get mixed up. There can be two
to three T2 movements (T2a, T2b, T2c.) The first one (T2a) will always be
programmed off of a training max across the 12 weeks. In Week-7 it will be
calculated off the 1RM that was found the week prior; so be sure to update your
spreadsheet! The T2a is where you gain additional volume in movement variations
that should be close to your competition or T1 lifts. For this reason it is
best that most lifters start their T2a with a normalized training style, like
using percentages, reps, and sets because it makes tracking progress and
planning it much, much easier, as linear progression is very straight forward. </div>
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<br /></div>
<div class="MsoNormal">
<i style="mso-bidi-font-style: normal;">Not like this newfangled
bullshit… </i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Additional T2 movements (T2b & T2c) <u>are not</u>
programmed off of a training max! Instead like the T3 they use a Max Rep Set
(MRS) progression. This is a means to introduce lifters to utilizing this effort-driving
concept for heavier compound movements.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
By the time you get to the T2b & T2c movements the
fatigue is so real that finding a first set RM is going to be extremely offset
from your fresh abilities. Perhaps it calls for finding a 12RM and following
that with 3 additional Max Rep Sets (MRS) of the same weight… that 12RM won’t
be anything close to what you could do normally with that movement and those
additional MRS <i style="mso-bidi-font-style: normal;">will drop in reps as they
carry on</i>. This is expected and serves as a means of <u>auto-regulation</u>.
Only push your MRS as hard as you can recover from. So if you’re feeling good
leave just 1-2 reps in the tank. If you’re feeling run down that would be
leaving even more in the tank on MRS. </div>
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<br />
And <i>always </i>be mindful of your recovery day-to-day and week-to-week. <br />
<br /></div>
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A learning curve is expected here so dedicate the first 2-3
weeks for dialing in your effort and recovery. It is best to take it a bit easy
at first then to go full savage, kill your arms with curls, then walk around
like a coat rack for the next three days.</div>
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<br /></div>
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Remember, making progress is about <i style="mso-bidi-font-style: normal;">consistently and sustainably</i> producing <b style="mso-bidi-font-weight: normal;">effort</b>. So long as you’re doing that the MRS concept
works in all tiers. It just so happens that it is quite difficult to maintain
sustainability in the T1. But the skill and usefulness of MRS can be developed
in the T3 and honed in the T2. By then fearlessly driven lifters can attempt
MRS in the T1. </div>
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<br /></div>
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<i style="mso-bidi-font-style: normal;">Failure to stay away
from actual failure during a movement</i><i style="mso-bidi-font-style: normal;"> </i></div>
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<i style="mso-bidi-font-style: normal;">will result in failure at the end of the program.</i></div>
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<br /></div>
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<u>Movement options</u>: These can include all the movements
from the T1, including machine and cable multi-joint movements. (Meaning these
should also be compound lifts!) And although dumbbells weren’t explicitly
allowed in the T1 they definitely are in the T2. The T2 movement for the
workout should not be the same one as the T1. Closest they should be is one
variety followed by another. For example, T1 front squat followed by T2 back
squats, or bench with OHP. </div>
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<br /></div>
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I tend to keep it fairly vanilla here: </div>
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<br /></div>
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<u>Lower body movements</u>: Squat or
deadlift varieties of front, high bar, hack squat machine, and single leg work
like lunges and leg press. </div>
<div class="MsoNormal" style="margin-left: 0.5in;">
<br /></div>
<div class="MsoNormal" style="margin-left: 0.5in;">
<u>Upper body pressing movements</u>: Bench,
OHP, close grip bench, Spoto bench, incline, and legs up bench. However
dumbbell varieties and dips are completely legitimate options. </div>
<div class="MsoNormal" style="margin-left: 0.5in;">
<br /></div>
<div class="MsoNormal">
Additionally, back work is considered <i style="mso-bidi-font-style: normal;">mostly</i> a T2.<span style="mso-spacerun: yes;"> </span>This means all
types of rows, pull ups, and lat pull downs. Cables, machines, barbells are all
available. (T1 option exists for barbell or kroc rows.) I recommend back work
be either plugged into lower body or upper body workouts, whichever you prefer.
I enjoy the struggle of doing back after squats and deadlifts personally… </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<u>Weekly structure</u>: Be sure your T1 and T2 do not
match! If your T1 is a squat choose a DL, front squat, safety squat bar, or
machine-type leg movement. Exposure to lift variety is a requirement of the
program. A “Boring But Big” model will likely be too taxing as familiar lifts
tend to be heavier lifts and heavier means more recovery debt!</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0in;">
<u>Example
T2 movements in a workout</u>:</div>
<div class="MsoNormal" style="margin-bottom: 0in; text-indent: 0.5in;">
T1: Back Squat</div>
<div class="MsoNormal" style="margin-bottom: 0in; text-indent: 0.5in;">
T2a: Stiff Leg Deadlift</div>
<div class="MsoNormal" style="margin-bottom: 0in; text-indent: 0.5in;">
T2b: Single Leg Press</div>
<div class="MsoNormal" style="text-indent: 0.5in;">
T2c: Chest Supported Row (Two are
standard three are optional in the T2.) </div>
<div class="MsoNormal" style="text-indent: 0.5in;">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span style="color: red;">One more time for good measure<i style="mso-bidi-font-style: normal;">:</i></span></b><i style="mso-bidi-font-style: normal;"><span style="color: red;"> </span>All workouts as <b style="mso-bidi-font-weight: normal;"><u>Weight x Reps x Sets</u></b></i></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">T2: Block One - Weeks
1 through 6</b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0in;">
Mesocycle A
– Weeks 1 though 3</div>
<div class="MsoNormal" style="margin-bottom: 0in; text-indent: 0.5in;">
<u><span style="text-decoration: none;"><br /></span></u></div>
<div class="MsoNormal" style="margin-bottom: 0in; text-indent: 0.5in;">
<u>Week 1</u></div>
<div class="MsoNormal" style="margin-bottom: 0in; text-indent: 0.5in;">
T2a: 50% x 10 reps x 4 sets</div>
<div class="MsoNormal" style="margin-bottom: 0in;">
<span style="mso-tab-count: 1;"> </span>T2b: Find 15RM then do 3 more Max Rep Sets (MRS) at the same weight.</div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>T2c:
Find 15RM then do 3 more Max Rep Sets (MRS) at the same weight.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0in; text-indent: 0.5in;">
<u>Week 2</u></div>
<div class="MsoNormal" style="margin-bottom: 0in; text-indent: 0.5in;">
T2a: 60% x 8 reps x 4 sets</div>
<div class="MsoNormal" style="margin-bottom: 0in;">
<span style="mso-tab-count: 1;"> </span>T2b: Find 12RM then do 3 more Max Rep Sets (MRS) at the same weight.</div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>T2c:
Find 12RM then do 3 more Max Rep Sets (MRS) at the same weight.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0in; text-indent: 0.5in;">
<u>Week 3</u></div>
<div class="MsoNormal" style="margin-bottom: 0in; text-indent: 0.5in;">
T2a: 70% x 6 reps x 4 sets</div>
<div class="MsoNormal" style="margin-bottom: 0in;">
<span style="mso-tab-count: 1;"> </span>T2b: Find 10RM then do 3 more Max Rep Sets (MRS) at the same weight.</div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>T2c:
Find 10RM then do 3 more Max Rep Sets (MRS) at the same weight.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
After week three the T2a intensity progression cuts in half.
A thing to remember here is that some movements may be able to sustain 10%
increases week to week while others can only do 5%. This is normal and is a
function of work capacity, skill, and fatigue levels. So while your lower body
lifts may progress these first three weeks by 10% weekly your upper body lifts
might only go up by 5% week-to-week. This is fine and is in fact the situation
I find myself in. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The key is to adjust your T2a progression to fit <u>reasonable
expectations</u> of performance that can be estimated off of recent training
performances. The final set of the T2a movements should always be able to be
completed. If failure to achieve that volume occurs then reduce the intensity
of that specific movement. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0in;">
Mesocycle B
– Weeks 4 though 6</div>
<div class="MsoNormal" style="margin-bottom: 0in; text-indent: 0.5in;">
<u><span style="text-decoration: none;"><br /></span></u></div>
<div class="MsoNormal" style="margin-bottom: 0in; text-indent: 0.5in;">
<u>Week 4</u></div>
<div class="MsoNormal" style="margin-bottom: 0in; text-indent: 0.5in;">
T2a: 75% x 4 reps x 5 sets (<i style="mso-bidi-font-style: normal;">Note that it’s just 5% higher than the week prior.</i>)</div>
<div class="MsoNormal" style="margin-bottom: 0in;">
<span style="mso-tab-count: 1;"> </span>T2b: Find 8RM then do 3 more Max Rep Sets (MRS) at the same weight.</div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>T2c:
Find 8RM then do 3 more Max Rep Sets (MRS) at the same weight.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0in; text-indent: 0.5in;">
<u>Week 5</u></div>
<div class="MsoNormal" style="margin-bottom: 0in; text-indent: 0.5in;">
T2a: 80% x 2 reps x 7 sets</div>
<div class="MsoNormal" style="margin-bottom: 0in;">
<span style="mso-tab-count: 1;"> </span>T2b: Find 6RM then do 3 more Max Rep Sets (MRS) at the same weight.</div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>T2c:
Find 6RM then do 3 more Max Rep Sets (MRS) at the same weight.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0in; text-indent: 0.5in;">
<u>Week 6</u></div>
<div class="MsoNormal" style="text-indent: 0.5in;">
No T2! You’ve earned a rest. </div>
<div class="MsoNormal" style="text-indent: 0.5in;">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">T2: Block Two Weeks 7
through 12</b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
In this 2<sup>nd</sup> Block the T2 progresses much like the
means of the first six weeks. The difference here is a heavier trend and likely
fewer reps in the MRS due to higher fatigue levels from the more demanding T1
and T2 work of the second half of Jacked & Tan 2.0. The weekly progression continues with the amount from Mesocycle B (So likely 5% or 2.5%). </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0in;">
Mesocycle C
– Weeks 7 though 9</div>
<div class="MsoNormal" style="margin-bottom: 0in; text-indent: 0.5in;">
<u><span style="text-decoration: none;"><br /></span></u></div>
<div class="MsoNormal" style="margin-bottom: 0in; text-indent: 0.5in;">
<u>Week 7</u></div>
<div class="MsoNormal" style="margin-bottom: 0in; text-indent: 0.5in;">
T2a: 70% x 6 reps x 5 sets</div>
<div class="MsoNormal" style="margin-bottom: 0in;">
<span style="mso-tab-count: 1;"> </span>T2b: Find 15RM then do 3 more Max Rep Sets (MRS) at the same weight.</div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>T2c:
Find 15RM then do 3 more Max Rep Sets (MRS) at the same weight.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0in; text-indent: 0.5in;">
<u>Week 8</u></div>
<div class="MsoNormal" style="margin-bottom: 0in; text-indent: 0.5in;">
T2a: 75% x 5 reps x 5 sets</div>
<div class="MsoNormal" style="margin-bottom: 0in;">
<span style="mso-tab-count: 1;"> </span>T2b: Find 12RM then do 3 more Max Rep Sets (MRS) at the same weight.</div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>T2c:
Find 12RM then do 3 more Max Rep Sets (MRS) at the same weight.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0in; text-indent: 0.5in;">
<u>Week 9</u></div>
<div class="MsoNormal" style="margin-bottom: 0in; text-indent: 0.5in;">
T2a: 80% x 4 reps x 5 sets</div>
<div class="MsoNormal" style="margin-bottom: 0in;">
<span style="mso-tab-count: 1;"> </span>T2b: Find 10RM then do 3 more Max Rep Sets (MRS) at the same weight.</div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>T2c:
Find 10RM then do 3 more Max Rep Sets (MRS) at the same weight.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Like Block 1 there’s a split between the progression of the
T2 across the mesocycles C & D. Here the progression will cut in half
again. For most this will mean a reduction of 5% to 2.5%.<span style="mso-spacerun: yes;"> </span>Other decreases are allowed, so long as
performance in the T1 is not hindered as a result. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0in;">
Mesocycle D
– Weeks 10 though 12</div>
<div class="MsoNormal" style="margin-bottom: 0in; text-indent: 0.5in;">
<u><span style="text-decoration: none;"><br /></span></u></div>
<div class="MsoNormal" style="margin-bottom: 0in; text-indent: 0.5in;">
<u>Week 10</u></div>
<div class="MsoNormal" style="margin-bottom: 0in; text-indent: 0.5in;">
T2a: 82.5% x 3 reps x 6 sets (<i style="mso-bidi-font-style: normal;">Note it’s just 2.5% higher than the week prior.</i>)</div>
<div class="MsoNormal" style="margin-bottom: 0in;">
<span style="mso-tab-count: 1;"> </span>T2b: Find 6RM then do 3 more Max Rep Sets (MRS) at the same weight.</div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>T2c:
Find 6RM then do 3 more Max Rep Sets (MRS) at the same weight.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0in; text-indent: 0.5in;">
<u>Week 11</u></div>
<div class="MsoNormal" style="margin-bottom: 0in; text-indent: 0.5in;">
T2a: 85% x 2 reps x 7 sets</div>
<div class="MsoNormal" style="margin-bottom: 0in;">
<span style="mso-tab-count: 1;"> </span>T2b & T2c: Rest</div>
<div class="MsoNormal" style="margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0in; text-indent: 0.5in;">
<u>Week 12</u></div>
<div class="MsoNormal" style="text-indent: 0.5in;">
You just hit a lifetime
best so crack open a beer or eleven and celebrate.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://media-cache-ec0.pinimg.com/736x/a9/16/a4/a916a479a2fb5a009a72960179f9c2b0.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="238" src="https://media-cache-ec0.pinimg.com/736x/a9/16/a4/a916a479a2fb5a009a72960179f9c2b0.jpg" width="320" /></a></div>
<div style="text-align: center;">
Me celebrating the Jackedening.</div>
</div>
<div class="MsoNormal" style="text-indent: 0.5in;">
<span style="font-size: large;"><br /></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: large;"><b style="mso-bidi-font-weight: normal;">T3 Structure & Progression</b></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal">
Movement options: This one can be quite broad. The T3 is
where your bodybuilding, rehabilitative, and rehabilitative movements play.
This means that damn near everything under the sun is an option, which is great
because that increases personalization of the program that in turn bumps up the
fun meter. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<u>My top T3 pics by body part</u>: (<i>By no means an exhaustive list of options...</i>)</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0in; margin-left: 1.0in; margin-right: 0in; margin-top: 0in; margin: 0in 0in 0in 1in; text-indent: -0.5in;">
Pecs: Flyes, Push
Ups, DB spoon press.</div>
<div class="MsoNormal" style="margin-bottom: 0in; margin-left: 1.0in; margin-right: 0in; margin-top: 0in; margin: 0in 0in 0in 1in; text-indent: -0.5in;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0in; margin-left: 1.0in; margin-right: 0in; margin-top: 0in; margin: 0in 0in 0in 1in; text-indent: -0.5in;">
Shoulders: Lateral
raises, single arm overhead DB or KB press, rear delt flyes,<br />
front plate raise
and behind the neck press. </div>
<div class="MsoNormal" style="margin-bottom: 0in; margin-left: 1.0in; margin-right: 0in; margin-top: 0in; margin: 0in 0in 0in 1in; text-indent: -0.5in;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0in; margin-left: 1.0in; margin-right: 0in; margin-top: 0in; margin: 0in 0in 0in 1in; text-indent: -0.5in;">
Triceps: Cable
triceps push downs and overhead extensions. Body weight dips,<br />
diamond pushups,
and skull crushers. </div>
<div class="MsoNormal" style="margin-bottom: 0in; margin-left: 1.0in; margin-right: 0in; margin-top: 0in; margin: 0in 0in 0in 1in; text-indent: -0.5in;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0in; margin-left: 1.0in; margin-right: 0in; margin-top: 0in; margin: 0in 0in 0in 1in; text-indent: -0.5in;">
Biceps: Ez bar curl,
DB hammer curl, Incline DB curl, Machine preacher curl,<br />
and cable rope curl.</div>
<div class="MsoNormal" style="margin-bottom: 0in; margin-left: 1.0in; margin-right: 0in; margin-top: 0in; margin: 0in 0in 0in 1in; text-indent: -0.5in;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0in; margin-left: .5in; margin-right: 0in; margin-top: 0in; margin: 0in 0in 0in 0.5in;">
Back: Body weight pull ups, v-grip lat
pull down, rope lat pull down, wide grip lat pull down, v-grip cable row,
chest supported row, and hyper extensions.</div>
<div class="MsoNormal" style="margin-bottom: 0in; margin-left: .5in; margin-right: 0in; margin-top: 0in; margin: 0in 0in 0in 0.5in; text-indent: 0.5in;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0in; margin-left: .5in; margin-right: 0in; margin-top: 0in; margin: 0in 0in 0in 0.5in;">
Abs: Planks, ab wheels, and Pallof
presses. Hanging knee raise and leg raises. </div>
<div class="MsoNormal" style="margin-bottom: 0in; margin-left: .5in; margin-right: 0in; margin-top: 0in; margin: 0in 0in 0in 0.5in;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0in; margin-left: .5in; margin-right: 0in; margin-top: 0in; margin: 0in 0in 0in 0.5in;">
Quads: Leg extension (seated and laying),
sissy squats, and box step ups. </div>
<div class="MsoNormal" style="margin-bottom: 0in; margin-left: .5in; margin-right: 0in; margin-top: 0in; margin: 0in 0in 0in 0.5in;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0in; margin-left: .5in; margin-right: 0in; margin-top: 0in; margin: 0in 0in 0in 0.5in;">
Hamstrings: Leg curls (all types), GHR,
lunges, and RDL. </div>
<div class="MsoNormal" style="margin-bottom: 0in; margin-left: .5in; margin-right: 0in; margin-top: 0in; margin: 0in 0in 0in 0.5in;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0in; margin-left: .5in; margin-right: 0in; margin-top: 0in; margin: 0in 0in 0in 0.5in;">
Glutes/Hips general: Lunges,
abduction/adduction machine, hip thrust,<br />
and kick back machine.</div>
<div class="MsoNormal" style="margin-bottom: 0in; margin-left: .5in; margin-right: 0in; margin-top: 0in; margin: 0in 0in 0in 0.5in;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0in; margin-left: .5in; margin-right: 0in; margin-top: 0in; margin: 0in 0in 0in 0.5in;">
Calves: I don’t do calves but I
heard from Arnold donkey calve raises are good. </div>
<div class="MsoNormal" style="margin-bottom: 0in; margin-left: .5in; margin-right: 0in; margin-top: 0in; margin: 0in 0in 0in 0.5in;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0in; margin-left: .5in; margin-right: 0in; margin-top: 0in; margin: 0in 0in 0in 0.5in;">
#TeamCalves</div>
<div class="MsoNormal" style="margin-bottom: 0in; margin-left: .5in; margin-right: 0in; margin-top: 0in; margin: 0in 0in 0in 0.5in;">
<br /></div>
<div class="MsoNormal">
<u>Weekly structure</u>: There should be a minimum of three
to four movements in the T3. These are structured in a way to be accessories to
the T1 and T2a movements. As stated previously, additional back work is a T2
for the most part and I prefer to put it on my squat or deadlift T1 days. You
can instead opt to place it on your bench days. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0in;">
<u>Example
T3 movements in a workout</u>:</div>
<div class="MsoNormal" style="margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0in; text-indent: 0.5in;">
T1: Back Squat</div>
<div class="MsoNormal" style="margin-bottom: 0in; text-indent: 0.5in;">
T2a: Stiff Leg Deadlift</div>
<div class="MsoNormal" style="margin-bottom: 0in; text-indent: 0.5in;">
T2b: Single Leg Press</div>
<div class="MsoNormal" style="margin-bottom: 0in; text-indent: 0.5in;">
T2c: Chest Supported Row </div>
<div class="MsoNormal" style="margin-bottom: 0in; text-indent: 0.5in;">
T3a: V Grip Cable Row</div>
<div class="MsoNormal" style="margin-bottom: 0in; text-indent: 0.5in;">
T3b: Leg Curl</div>
<div class="MsoNormal" style="margin-bottom: 0in; text-indent: 0.5in;">
T3c: Leg Extension</div>
<div class="MsoNormal" style="text-indent: 0.5in;">
T3d: Dumbbell Hammer Curl (3-4 are standard optional 4-5 in the T3.)</div>
<div class="MsoNormal" style="text-indent: 0.5in;">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">T3: All Blocks Weeks
1 - 12</b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Like the tiers that came before it this one progresses linearly
by reducing in rep values each week and <i style="mso-bidi-font-style: normal;">ideally
</i>(<i style="mso-bidi-font-style: normal;">but not required to do so</i>)
increasing in weight, at least modestly. These are performed by finding a rep
max with that movement then using that weight and performing the additional max
rep sets (MRS). This is a great means of autoregulation as it inherently
requires you to do the work within your means. Push close to failure, but don’t
reach it. If you’re new to isolation movements and lots of accessories go
lightly and modestly at first. (The specifics of this progression are laid out in the MRS section.) </div>
<div class="MsoNormal">
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgc3b2yg2SRFPwLO1HF7lB5wrWd-lMwq5ZibN7NKTFfF_IsLcwkFSZDbLxGC8hQn8p_X5-3nPMH-DkyIfPieqHmhDAUvAv9XstQFWiowpKLErRLuVDXeO73h87JiTFexyTX7T_JPlFi7sM/s1600/gainsville.PNG" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="202" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgc3b2yg2SRFPwLO1HF7lB5wrWd-lMwq5ZibN7NKTFfF_IsLcwkFSZDbLxGC8hQn8p_X5-3nPMH-DkyIfPieqHmhDAUvAv9XstQFWiowpKLErRLuVDXeO73h87JiTFexyTX7T_JPlFi7sM/s320/gainsville.PNG" width="320" /></a></div>
</div>
<div align="center" class="MsoNormal" style="text-align: center;">
Where dreams are made!<b style="mso-bidi-font-weight: normal;"> </b><br />
<br />
<span style="font-size: large;"><b style="mso-bidi-font-weight: normal;">Additional Guidance</b></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal">
What should you do if you miss estimated Rep Max (RM)
ability? Don’t sweat it too hard, successful training requires flexibility and
when you miss a rep target most of the time it won’t be by too much and as such
its impact can be mitigated if later in the session that effort is accounted
and adjusted for.<br />
<br />
Perhaps the day calls for you to find a 5RM but what
actually happened you were a bit overzealous and only got four reps, what should
be done? Is progress ruined and the program now obsolete? No of course
not.<span style="mso-spacerun: yes;"> </span>What occurred here was a slight
intensity overshot that requires adjustment later in the workout to limit
effort somewhere else, since it was over extended here. Because of this the T1
drop sets or T2a should be reduced by either weight or volume, depending on
whichever you feel would benefit you most in that workout. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<u>Accidentally too heavy on a Rep Max</u>:</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoListParagraphCxSpFirst" style="margin-left: 0.75in; mso-add-space: auto; mso-list: l0 level1 lfo2; text-indent: -0.25in;">
<span style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri; mso-hansi-font-family: Calibri;"><span style="mso-list: Ignore;"><span style="font: 7pt "Times New Roman";">
</span></span></span>To reduce T1 drop sets by 2.5% to 5% <i style="mso-bidi-font-style: normal;">or</i> one set less. Or they can opt to
reduce the T2 work. Whichever the lifter feels would result in the highest
quality repetitions. But if the lifter is having a great training session the
entirety of the T1 and T2 can be attempted as programmed but they must take
efforts to ensure post workout recovery is enhanced whether by food, rest, or
both. </div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0.75in; mso-add-space: auto;">
<br /></div>
<div class="MsoListParagraphCxSpLast" style="margin-left: 0.75in; mso-add-space: auto; mso-list: l0 level1 lfo2; text-indent: -0.25in;">
<span style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri; mso-hansi-font-family: Calibri;"><span style="mso-list: Ignore;"><span style="font: 7pt "Times New Roman";">
</span></span></span>When finding rep maxes in the T3 and estimations
are too optimistic then it would be best to lower the weight enough to match
the RM goal on the next set and then continue with the called for Max Rep Sets
(MRS) with that lowered weight. So if you were supposed to hit a 12RM for curls
and do 3MRS but instead you only hit a 10RM at 85 pounds, your follow on T3 MRS
should be slightly lighter, like 75 or 80 pounds. </div>
<div class="MsoListParagraphCxSpLast" style="margin-left: 0.75in; mso-add-space: auto; mso-list: l0 level1 lfo2; text-indent: -0.25in;">
<br /></div>
<div class="MsoNormal">
<u>Accidentally too light on a Rep Max</u>:</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoListParagraph" style="margin-left: 0.75in; mso-add-space: auto; mso-list: l0 level1 lfo2; text-indent: -0.25in;">
<span style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri; mso-hansi-font-family: Calibri;"><span style="mso-list: Ignore;"><span style="font: 7pt "Times New Roman";">
</span></span></span>In this case you would determine how much weight
to add based upon how many more reps you felt were possible that first RM
attempt weight. </div>
<div class="MsoListParagraph" style="margin-left: 0.75in; mso-add-space: auto; mso-list: l0 level1 lfo2; text-indent: -0.25in;">
<br /></div>
<div class="MsoNormal" style="margin-left: 0.75in;">
<i style="mso-bidi-font-style: normal;">Example:</i> Lifter-A finds their 6RM. They work up to 435/197,3 (lb/kg)
and stop when they reach six reps. After the set is over they determine they
could have done three more reps with that weight and they’re stoked that they’ve
gotten stronger.</div>
<div class="MsoNormal" style="margin-left: 0.75in;">
<br /></div>
<div class="MsoNormal" style="margin-left: 0.75in;">
Lifter-A then uses the below chart
to add the appropriate amount of weight for one additional attempt. </div>
<div class="MsoNormal" style="margin-left: 0.75in;">
<br /></div>
<div align="center">
<table border="1" cellpadding="0" cellspacing="0" class="MsoTableGrid" style="border-collapse: collapse; border: none; mso-border-alt: solid windowtext .5pt; mso-padding-alt: 0in 5.4pt 0in 5.4pt; mso-yfti-tbllook: 1184;">
<tbody>
<tr style="mso-yfti-firstrow: yes; mso-yfti-irow: 0;">
<td style="border: 1pt solid windowtext; mso-border-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 63pt;" valign="top" width="210"></td>
<td style="border-left: none; border: 1pt solid windowtext; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 224.75pt;" valign="top" width="749"></td>
</tr>
<tr style="mso-yfti-irow: 1;">
<td style="border: 1pt solid; padding: 0in 5.4pt; text-align: center; width: 63pt;" valign="top" width="210">Potential Extra Reps</td>
<td style="border-color: -moz-use-text-color; border-style: none solid solid none; border-width: medium 1pt 1pt medium; padding: 0in 5.4pt; text-align: center; width: 224.75pt;" valign="top" width="749">Add this much for final T1 RM attempt (Lb/Kg)</td>
</tr>
<tr style="mso-yfti-irow: 2;">
<td style="border: 1pt solid; padding: 0in 5.4pt; text-align: center; width: 63pt;" valign="top" width="210">1-3</td>
<td style="border-color: -moz-use-text-color; border-style: none solid solid none; border-width: medium 1pt 1pt medium; padding: 0in 5.4pt; text-align: center; width: 224.75pt;" valign="top" width="749">Stop. Work harder in T2&T3.</td>
</tr>
<tr style="mso-yfti-irow: 3; mso-yfti-lastrow: yes;">
<td style="border: 1pt solid; padding: 0in 5.4pt; text-align: center; width: 63pt;" valign="top" width="210">4 or more</td><td style="border-color: -moz-use-text-color; border-style: none solid solid none; border-width: medium 1pt 1pt medium; padding: 0in 5.4pt; text-align: center; width: 224.75pt;" valign="top" width="749">Add 10/5 <span style="font-size: xx-small;">*Still gonna be a harrrrd set...</span></td></tr>
</tbody></table>
</div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br />
<i style="mso-bidi-font-style: normal;"><span style="font-size: 8pt; line-height: 107%;">Author’s Note:</span></i><span style="font-size: 8pt; line-height: 107%;"> This table can be helpful across all
tiers and merely serves as an initial means of guidance for lifters who are new
to understanding their capabilities with RM attempts and matching that up to
sustainable effort with Jacked & Tan 2.0. This skill becomes more intuitive
and as a result this table will likely not match up with experienced lifters
and those who continue through the program.</span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal">
Take home here is that if you can only manage one to two
more reps with that weight then you’ve reached the actual goal<i style="mso-bidi-font-style: normal;">: </i><u>To approach failure closely enough
that similar efforts can be sustained across 12 Weeks</u>. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
In such a case it would be best to simply work harder later
in the workout, whether that be a T1 drop sets, follow on T2 movements, or the
T3. This can be done simply and effectively by adding a small amount of weight
to what’s programmed or adding a rep out to the final set of a movement. Ultimately
the means of increasing <b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;">effort </i></b>is up to the lifter. </div>
<div class="MsoNormal">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<i style="mso-bidi-font-style: normal;">Successful training requires an inherent amount of flexibility.</i></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal">
Training flexibility requires intelligent decision making
and there is no way around that. It is best to start learning personal
performance indicators early because they are more valuable as strength and
skill improve. Pushing for rep maxes is a great means of identifying technical
faults, work capacity issues, and many other training concerns. This is why
programs like Texas Method and other popular intermediate programs call for
such practices. But they fall short when it comes to utilizing rep maxes in
accessory movements- that’s where J&T2.0 fills the training gap and allows
the lifter to determine their capabilities and limitations for main movements <i style="mso-bidi-font-style: normal;">and</i> accessories across broad rep maxes. (<a href="http://swoleateveryheight.blogspot.com/2016/02/gzcl-applications-adaptations.html">From
concepts laid out in Applications & Adaptations.</a>) </div>
<div class="MsoNormal">
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2gfMOtnzfmktBK-Fi0xq9xXU26fbMhZssC1iueFNJtBeRpETsyhdhbLu3BjFHb2kO3Y-iI71U-OhlDMEXnsG0ifpedaYPbopSfgcLvcgMQzbMdh5oluJBg-1vCoFzHhPPa3ZSxpzIiTA/s1600/Timecop-2.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="243" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2gfMOtnzfmktBK-Fi0xq9xXU26fbMhZssC1iueFNJtBeRpETsyhdhbLu3BjFHb2kO3Y-iI71U-OhlDMEXnsG0ifpedaYPbopSfgcLvcgMQzbMdh5oluJBg-1vCoFzHhPPa3ZSxpzIiTA/s1600/Timecop-2.png" width="320" /></a></div>
<div style="text-align: center;">
Didn't mean that kind of flexibility but if<br />
you get down like that cool.</div>
<div style="text-align: center;">
<br /></div>
</div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: large;"><b style="mso-bidi-font-weight: normal;">Adding a 5<sup>th</sup> Day</b></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal">
Use a similar workout structure as first four days but with
a new T1 that should be selected based on what you want or need. (Meaning focus
it on squat by adding an additional type-of-squat day, or vice versa for bench
press, OHP, or deadlift.) Your 5<sup>th</sup> day T2 and T3 movements should
also be different in some way, but it is not required. An example of using the
same lift but making its use different enough would be having Incline Bench be
a T2a movement on Day 2 but later on an optional 5<sup>th</sup> day you make it
a T3a movement; thus using MRS versus linear percentage based progression. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Exposure to lift variety is a major component of this
program. When being strong in a variety of lifts you are generally strong,
which makes this program great for training <i style="mso-bidi-font-style: normal;">general
strength</i>. (Plus it’s fun to put up plates on a bunch of stuff!) </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
An alternative to adding a 5<sup>th</sup> day to Jacked
& Tan 2.0 is to instead make it focused on accessories in order to build
out a more complete package. Some lifts or body parts might need more attention
and a 5<sup>th</sup> “accessories” day is a great means to put that kind of
work in without going too heavy, too often, which may result in reduced
performance due to excess fatigue. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<u>Example 5<sup>th</sup> day of Accessories option</u>: </div>
<div class="MsoNormal" style="margin-bottom: 0in; text-indent: 0.5in;">
T2a – Barbell Row</div>
<div class="MsoNormal" style="margin-bottom: 0in; text-indent: 0.5in;">
T2b – T Bar Row</div>
<div class="MsoNormal" style="margin-bottom: 0in; text-indent: 0.5in;">
T2c – Dragon Flag</div>
<div class="MsoNormal" style="margin-bottom: 0in; text-indent: 0.5in;">
T3a – Ab Plank</div>
<div class="MsoNormal" style="margin-bottom: 0in; text-indent: 0.5in;">
T3b – Ez Bar Curl</div>
<div class="MsoNormal" style="text-indent: 0.5in;">
T3c – Cable Rope Curl</div>
<div class="MsoNormal" style="text-indent: 0.5in;">
<br /></div>
<div class="MsoNormal">
Notice a lack of a T1. This means reduced intensity on this
day but that will allow you to put more effort into your back work because
unlike days one and three, this isn’t done after squatting or deadlifting. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
If I could add a 5<sup>th</sup> day to my training schedule I
would do either of these things:</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoListParagraphCxSpFirst" style="margin-left: 1in; mso-add-space: auto; mso-list: l2 level1 lfo3; text-indent: -0.25in;">
<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">1.<span style="font: 7pt "Times New Roman";">
</span></span></span>Opt to make it a back, abs, and biceps focused
accessories day as those are generally what I feel this program lacks most (at
least in its off-the-shelf release version.) </div>
<div class="MsoListParagraphCxSpFirst" style="margin-left: 1in; mso-add-space: auto; mso-list: l2 level1 lfo3; text-indent: -0.25in;">
<br /></div>
<div class="MsoListParagraphCxSpLast" style="margin-left: 1in; mso-add-space: auto; mso-list: l2 level1 lfo3; text-indent: -0.25in;">
<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">2.<span style="font: 7pt "Times New Roman";">
</span></span></span>Focus it on Sling Shot work for the T1 with an
overhead option for the T2a because I personally want to bring up my squat and
bench most, in that order. </div>
<div class="MsoListParagraphCxSpLast" style="margin-left: 1in; mso-add-space: auto; mso-list: l2 level1 lfo3; text-indent: -0.25in;">
<br /></div>
<div class="MsoNormal">
Fortunately, I’ve devised a plan that I feel provides a
reasonable inclusion of Sling Shot work as a T1. Because I really enjoy using
it and didn’t have time in my weekly schedule for another day, I’ve opted to replace
my T2a movement on the Day 4 Overhead Press workout with T1 Sling Shot work.
The remainder of the workout has normal T2 and T3 MRS progression. So far this
has been working well. Admittedly I’ll likely not be hitting any Slanger PR’s
because it follows other T1 overhead work but that’s less of my concern than
training my historically weak lockout with modestly overloaded intensities. </div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: large;"><b style="mso-bidi-font-weight: normal;">Conclusion</b></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal">
Clocking in at about 6,000 words this is nearly twice as
long of a write up compared to the original. Fitting I guess. Hopefully the added
length improves your understanding of its structure and progression because that
was the largest complaint regarding <a href="http://swoleateveryheight.blogspot.com/2014/06/15-weeks-of-jacked-tan-results.html">15
Weeks of Jacked & Tan: The Results</a>. (The confusion is admittedly my fault.) When I had released that program
never had I considered that so many people would use and benefit from it. I am
amazed that even today lifters contact me singing the praises of the original Jacked
& Tan. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
So far my experiences on Jacked & Tan 2.0 are limited to
the first three weeks, which have been brutal, but the most fun I’ve had in the
gym in many months. The clients helping me develop this are seeing excellent
progress, especially in size and work capacity.<span style="mso-spacerun: yes;">
</span>Luckily there’s a strong correlation between those two and strength
improvement. Feedback from them is good and a summary of their accounts can be
stated as “PR’d again in the T1, T2 <i style="mso-bidi-font-style: normal;">might</i>
be a volume PR (not sure never really tracked it), and T3 continues to be a
murderer, but it’s fun.” </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
At the very least Jacked & Tan 2.0 is going to be a
break from the usual monotony associated with common strength programs. It has
always been my priority that training remain fun and challenging. If this
program is anything it is definitely those two. It is not specialized for
powerlifting or bodybuilding but instead represents my approach to a hybridized
goal that will yield positive results for both strength and size should you
have the required <i style="mso-bidi-font-style: normal;">effort</i>.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Lastly, remember nothing special is needed in getting bigger
and stronger. No special programs, methods, movements, or spells to cast. There
are a variety of means to getting jacked. From some Bulgarian madness to Dorian
Yate’s “Blood and Guts,” lifters around the world have seen strength and size
increases by countless means. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
You’re on your own when it comes to the tan. I've got no idea about that <a href="https://www.youtube.com/watch?v=0sumT0LpWxM">but I can make a mean burrito. </a></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-3521252849981481371.post-67795679757109912832016-05-12T05:00:00.001-07:002016-05-12T05:02:22.832-07:00Getting Stronger by Not Lifting (or “WTF is up with all this skateboarding?!”)<div class="MsoNormal">
I started lifting in 2008 as a Marine in Ramadi, Iraq and at
the time I never anticipated where I would be today. The better part of the last month I've spent my time <u>outside</u>
of the gym. Had you asked me eight years ago if that would be a difficult thing
to accomplish my answer would have been “of course not.” But the reality is
that over all these years I had <i>rarely</i>
taken more than 2-3 days off from training. I honestly cannot think of a period
where I hadn’t trained in the gym a minimum of two or three times a week since
Ramadi leading all the way up to my last meet, the USPA Colorado State Championship in
April of this year. </div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
That’s about 2.5 years of messing around and accidentally
getting strong enough to be convinced to do a powerlifting meet and then
focusing on that sport for the remaining period of time. Recently a reddit
thread asked <a href="https://www.reddit.com/r/powerlifting/comments/4ijftx/experienced_powerlifters_those_winning_those_with/">“What Separates the Champs from the Average?”</a> And if I were to
answer accurately <i style="mso-bidi-font-style: normal;">and personally</i> it
would be: Disregard overtraining and find a way to deal, prioritize lifting
over <u>everything</u>, <i style="mso-bidi-font-style: normal;">develop, test,
analyze, and publish for free</i> the <a href="http://swoleateveryheight.blogspot.com/2012/11/the-gzcl-method-for-powerlifting.html">GZCL Method</a>, <a href="http://swoleateveryheight.blogspot.com/2014/06/15-weeks-of-jacked-tan-results.html">Jacked & Tan</a>, and most
recently the wildly popular UHF & Rippler programs from <a href="http://swoleateveryheight.blogspot.com/2016/02/gzcl-applications-adaptations.html">Applications &Adaptations</a>. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
All that development and testing meant planning and
training, <i style="mso-bidi-font-style: normal;">lots of training</i>, which
meant time (like 1.5-2.5 hours average.) Where did it go? A few first places, a
third, and now even a best lifter – If we’re talking platform winnings. (Two
world records in the IPL when it was young, so we don’t really talk about
<a href="http://www.powerliftingwatch.com/node/23912">that</a>…) The actual royalties from my efforts are the countless personal records
lifters around the world have set using my method. Everyday I see all of your
successes and I am grateful that the method is trusted. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqyqpA2Nh7w9moBJnQskhDOkBCnxM-8YGFXZt95GRtR-FEsK7AL3SHo4qicQ_tYuxNjrqcqIFohnRCZxCe0dmNYrXC9TsqGFkbQ4MWQMjCFJIAZ391bekLqzABGnqvseWyMB7ldu9euVM/s1600/Screen+Shot+2016-05-07+at+8.03.36+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="147" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqyqpA2Nh7w9moBJnQskhDOkBCnxM-8YGFXZt95GRtR-FEsK7AL3SHo4qicQ_tYuxNjrqcqIFohnRCZxCe0dmNYrXC9TsqGFkbQ4MWQMjCFJIAZ391bekLqzABGnqvseWyMB7ldu9euVM/s320/Screen+Shot+2016-05-07+at+8.03.36+PM.png" width="320" /></a></div>
<div class="MsoNormal" style="text-align: center;">
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: x-small;">I am genuinely surprised and thankful whenever this happens
in my email.<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal">
But through this lifting success the daily monotony and
dullness of the gym proved to be erosive; and like the wind and rain carving
canyons in the earth their combined effect wore my will equally well. <span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
At my best I needed lifting least. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Luckily, my eight year old daughter wanted to pick up
skateboarding, a favorite past time of mine. She’s been on the board about two
months now, which means I’ve been doing the same. This last month though, for
each of us, has been <i style="mso-bidi-font-style: normal;">heavily</i>
skateboarding focused. And as a result <a href="https://www.instagram.com/p/BEunJgNNVIg/?taken-by=thefeverfever">we’re both much better because of it</a>. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Hard training makes for great gains. Who would have thought?
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
At first it was a short break away from the gym. I had some
nagging injuries that just won’t ever go away that were <i style="mso-bidi-font-style: normal;">really</i> getting in the way of my daily life. Usually lifting was my
means to ensuring the maintenance of my shitty knees, hips, back, and
shoulders. A gift to me from Chesty. But in pushing to that admittedly meager
<a href="https://www.youtube.com/watch?v=DvePo-WSuzg">1,526 total</a> my training became blind effort and willpower towards a goal. As a
result nagging is more like shouting and lifting seemed to be like throwing
gasoline on a fire. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
In that blindness of determination my body eroded as well. I got very
sick. Missed at least five training sessions. Weighed in at 176 and didn’t even
have the will to water cut.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
My hard push through the psychosis of the gym left the walls
and weights around me eroded, ultimately leaving what I needed most: my wife, my
daughter, and a skateboard. I couldn’t be happier. I’ve been going for walks.
Day dates. Climbing trees. Digging. Building forts. And all kinds of other fun
activities! I feel like a freaking grown Boy Scout.</div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7ZziTsV4z9GKmNU1ENANPWb5qDBTUUeN5MImAGh3wB3Zh9jNK_rcbOPIdkF-kZbpRebYPwud08Mt1o3SRV5P2RI3KOql__aQYDinF6G8Kja7qO3pWPnz7lfj0BfoAWdc4CBexRUxH3NM/s1600/4q0wxMT.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7ZziTsV4z9GKmNU1ENANPWb5qDBTUUeN5MImAGh3wB3Zh9jNK_rcbOPIdkF-kZbpRebYPwud08Mt1o3SRV5P2RI3KOql__aQYDinF6G8Kja7qO3pWPnz7lfj0BfoAWdc4CBexRUxH3NM/s320/4q0wxMT.jpg" width="256" /></a></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span style="font-size: x-small;">Be prepared </span><span style="font-size: x-small;">and please don't shoot at the thermonuclear</span><span style="font-size: x-small;"> weapons.</span></span></div>
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<o:p><br /></o:p></div>
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This month of training <i style="mso-bidi-font-style: normal;">skateboarding</i>
<u>not</u> powerlifting has had a dramatic positive effect on my life, across a
variety of means. Obviously the carry over to powerlifting is what most of you
are concerned about. Well in that regard the 2-3 hour, and sometimes in excess
of four-hour skating sessions has tremendously improved my cardio. That
shamefully had fallen to the wayside as my focus on powerlifting grew.
Additionally the plyometric nature of skateboarding means my squatting has seen
positive benefit and while lifting has made me a stronger skater in a muscular
sense it certainly made me feel <i style="mso-bidi-font-style: normal;">delicate.</i>
<o:p></o:p></div>
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There’s something about the environment of a gym and the
near absolute safety of it all that made me lose a sense of ruggedness, or
durability about myself. <span style="mso-spacerun: yes;"> </span>The actual
cause was of course the very limited and specific nature of my own training for
powerlifting. A lack of training for athleticism. Mastering skills. Learning
new ones. Dynamic movements. Contact. Coordination. Proprioception. In
powerlifting we see specificity as a scale that ranges from competition
movement to similar movement but with a different thing or moved a kinda
different way.<span style="mso-spacerun: yes;"> </span>The reality is that scale
for us reaches much further back than we allow ourselves to see, admit, or <u>commit</u>
to. <o:p></o:p></div>
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I just lucked out and was shown my scale by a badass and adorable eight year old who was curious about my old dusty skateboard. <span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
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In becoming a powerlifter I lost the athleticism previously
honed as a skateboarder and infantry Marine. This I confused for becoming soft
and delicate in the gym. It wasn’t instantaneous but a rather drawn out
and tragic process- sort of Alzheimer’s for athleticism. I am now regaining
that athleticism by picking up skateboarding again, and wouldn’t you know it, I
already feel more rugged and durable!<o:p></o:p></div>
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Adorably, others think they can gain a sense of ruggedness by growing beards and buying guns.<o:p></o:p></div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3tOO4Mo9hPJjkb0SBKY3as3SGii1Igl_h-cHZWPWq2mWEuLjW2evSfd4hAAF1QcD0BwqZEef6O6lac5Pdhr0MrQNdFEEw9XiNY3pbq5Gtm5guXXE0ThET7Js7yTFUykOMJZzjy6K9yZM/s1600/Tacticool.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="206" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3tOO4Mo9hPJjkb0SBKY3as3SGii1Igl_h-cHZWPWq2mWEuLjW2evSfd4hAAF1QcD0BwqZEef6O6lac5Pdhr0MrQNdFEEw9XiNY3pbq5Gtm5guXXE0ThET7Js7yTFUykOMJZzjy6K9yZM/s320/Tacticool.jpg" width="320" /></a></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: x-small;">Infinity confirmed kills IRL newb.</span></div>
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Lastly skateboarding again has changed the way I think. Not
just about skateboarding, but also how I look at lifting. Both others and mine.
It’s changed the way I look at problems, schoolwork, and <i style="mso-bidi-font-style: normal;">what having a family is all about</i>. I believe the planned,
programmed, logged, monotonous, repetitive, Groundhog’s Day-esq lifting had
dulled my creativity and problem solving skills that were sharp previously. Skateboarding
inherently develops creative problem solvers. <o:p></o:p></div>
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In that change of thinking I realized a few things, first,
that it wasn’t skateboarding that I needed. <u>It was just time out of the gym
being active in something other than lifting.</u> A full life requires a
diversity of input, mentally and physically. This is something I feel all
lifters should include in their training, and if there’s ever been a strong
argument for a Fourth Tier (T4) this would be it. Get outside. Challenge
yourself in new ways. Master new skills. This will positively impact your
lifting in ways I cannot predict and you cannot imagine. <o:p></o:p></div>
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Second, I realized that motivation doesn’t exist (sort of?)
Definitely in the long term, perhaps even just beyond the short. I had always
felt motivation was lacking in effect, feeling hollow. Maybe that was because
of the implication of being “moto” in the Corps. Three weeks into my clumsy
return to skateboarding I had a crisis of motivation, or so I thought. Fearfully
wondering if the fire had died inside. Somewhere in that wonder my spirit
animals of Bill Kazmaier and Andre Malanichev recognized my fear and answered
in the form of Kevin Ogar. Training with him I realized <i style="mso-bidi-font-style: normal;">for a third time in my life</i> that there is only <b style="mso-bidi-font-weight: normal;">commitment.</b> <o:p></o:p></div>
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Never motivation.</div>
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<o:p></o:p></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAYQmAHb4NJT2-Z23_pR4Q6cG-jVU5uiqlpLnh1zmGXh2pdSC42G5hUXbf3icemDCkAWXr0IbDjjukQ6h8nXA_4alzinADAHK6exts2-ONgUrzawq-w4Svh3QnOvu9TGznolDfQfKgHCA/s1600/roaring-african-lion-pics-free-wallpaper.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAYQmAHb4NJT2-Z23_pR4Q6cG-jVU5uiqlpLnh1zmGXh2pdSC42G5hUXbf3icemDCkAWXr0IbDjjukQ6h8nXA_4alzinADAHK6exts2-ONgUrzawq-w4Svh3QnOvu9TGznolDfQfKgHCA/s320/roaring-african-lion-pics-free-wallpaper.jpg" width="320" /></a></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: x-small;">I personally identify motivationally as a mongoose </span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: x-small;">but I guess lions are in these days.</span></div>
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<br /></div>
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Motivation is plastic. It pollutes the world with its
immediate usefulness and everlasting uselessness. Pictures, memes, slogans, it
is everywhere! “Still lapping everyone on the couch” reads the back of the
shirt on the last person in the 5K charity walk.<span style="mso-spacerun: yes;"> </span>To jocks its Nike’s “<a href="http://65.media.tumblr.com/81d1161270476faaa0a7f5916639b86c/tumblr_nn0mhjgvdM1srpztwo1_500.jpg">Just do it</a>” to nerds
Yoda’s “<a href="https://www.youtube.com/watch?v=BQ4yd2W50No">Do. Or do not. There is no try.</a>” The audience feels motivation no
longer than it takes to read those words. Ideally they should be taken as a
reminder to <i style="mso-bidi-font-style: normal;">commit</i> instead<i style="mso-bidi-font-style: normal;">.</i><o:p></o:p></div>
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Motivation’s impermanence proves its worth. Commitment has value.<o:p></o:p></div>
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Commitment is lesson I had originally learned as a young man
from skating <a href="https://www.youtube.com/watch?v=5-joJhO9fVA">regarding landing new tricks</a>. Sometimes no-matter-what you just
have to put your feet back on the board. The second time this lesson came my
way was from my Marine <a href="http://www.hqmc.marines.mil/hrom/NewEmployees/AbouttheMarineCorps/Values.aspx">values</a> of honor, courage, and <i style="mso-bidi-font-style: normal;">commitment.</i> Yet somehow in my jaded march rep by rep, and pound by
pound, to a higher total and greater rankings I forgot this lesson. Again I
lucked out, this time a <a href="http://kdvr.com/2015/01/12/paralyzed-crossfit-athlete-refuses-to-quit-after-freak-accident/">redheaded bearded paraplegic CrossFitter</a> taught me a
lesson in commitment a third time.<o:p></o:p></div>
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My crisis of motivation regarding lifting was brought on by
the rekindling of my love for skateboarding. Here I was
wondering if I would lift again and Kevin was crushing it. There is nothing to
wonder, it is simply commitment. And if there's anything this last month has shown me it is that <i>a more balanced approach to living</i> is the most ideal one to train in.<o:p></o:p></div>
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Perhaps I’ll have to commit to cutting weight once more to
make that Top-5 at 165 and <a href="http://imgur.com/1nnNmPK">run for some real cash</a> in <i style="mso-bidi-font-style: normal;">one of many</i> things that I'm committed to, powerlifting. <o:p></o:p></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-3521252849981481371.post-13101400085172831332016-02-05T11:00:00.002-08:002017-04-08T15:55:21.450-07:00GZCL Applications & Adaptations<div class="MsoNormal">
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<a href="https://www.dropbox.com/s/n146ej2npqufdbi/GZCL%20Free%20Compendium%20November%2027th%20Update.xlsx?dl=0"><b><span style="font-size: large;">GZCL Program Compendium Free Download</span></b></a></div>
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Programs included in the download: </div>
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The Rippler, GZCL UHF 5&9Wk, Deadlift
Wave Forms, and the Blank Template for personal use. <o:p></o:p></div>
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<br />
<a href="https://www.youtube.com/watch?v=gFzlEQI9eE0">Basic tutorial on using the Blank Template here.</a><br />
<a href="https://www.youtube.com/watch?v=G8VxKDyppLc">Longer, slightly more detailed with more rambling from me tutorial here.</a><br />
<br /></div>
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Donate to the right. Pay what you like. </div>
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A buck, ten or even <i>twenty big ones..</i>. All is <u>greatly</u> appreciated. Thank you. </div>
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A quick review of this will improve understanding of the text.</div>
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May serve as reference material for those new</div>
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to my training method. Maybe open it in a new tab.</div>
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<a href="http://i.imgur.com/I5F2X7n.png"><span style="font-size: x-small;">Here's a link to that image</span></a></div>
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Recommended prior reading for those new to my training method. </div>
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<a href="http://swoleateveryheight.blogspot.com/2012/11/the-gzcl-method-for-powerlifting.html">The GZCL Method for Powerlifting</a></div>
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<a href="http://swoleateveryheight.blogspot.com/2014/07/the-gzcl-method-simplified_13.html">The GZCL Method, Simplified</a></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-size: x-large;"><u>Inception<o:p></o:p></u></span></b></div>
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For nearly two years I have been experimenting with training
concepts as part of my programming and the programming for my
clients. Some of these concepts were proven by lifters and coaches of past eras and different schools of thought. Most notably this resulted in my popular <i><a href="http://swoleateveryheight.blogspot.com/2014/06/15-weeks-of-jacked-tan-results.html">Jacked & Tan </a></i>program that has since
made lifters around the world stronger. I have read and analyzed countless write-ups
from lifters who have successfully used my method to personalize
their training.<br />
<o:p></o:p></div>
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Those detailed here first began serious implementation in my
training between the <a href="https://www.reddit.com/r/weightroom/comments/2lx6xb/meet_report_ipl_world_championship_las_vegas/">2014 IPL Worlds</a> leading up to the <a href="https://www.reddit.com/r/weightroom/comments/2vhiq1/meet_report_uspa_american_cup_at_the_la_fitexpo/">2015 USPA American Cup at theLA FitExpo.</a> Going into IPL Worlds I utilized a more ‘Jacked & Tan’
approach and small changes were made to that heading into the American Cup. The difference in total between the two meets was 1,432/648.7
(LB/KGS) at 165/75 at IPL Worlds to 1,466/664.1 at 166/75.5 at the American Cup;
I had missed weight at the FitExpo. Not a huge improvement and nothing to brag
about at the time. A
modest increase of 7/3.2, 17/7.7, and 10/4.5 pounds on my squat, bench, and
deadlift, respectively. The improvement of 34/15.4 on my total in less than
three months showed that I was in fact on to something with those changes to my training between those two meets. <o:p></o:p></div>
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<iframe allowfullscreen="" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/W6DajpQneYs/0.jpg" frameborder="0" height="266" src="https://www.youtube.com/embed/W6DajpQneYs?feature=player_embedded" width="320"></iframe></div>
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2014 IPL Worlds</div>
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<i>A point of clarification:</i> The 17/7.7 gained on bench was due
to a no-lift attempt at 347/157.2 at Worlds and a successful attempt of the
same weight at the American Cup. The most notable difference was the ease of
which I completed the lift in competition the second time around. On second
thought I should have gone for 352.5/160 but hindsight is always twenty-twenty.
<o:p></o:p></div>
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2015 USPA American Cup at the LA FitExpo</div>
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Fast-forward from January to June 2015 and I had bulked to
191/86.5 bodyweight and was feeling strong. But by no means shredded, as evidenced
by <a href="https://www.instagram.com/thefeverfever/">my Instagram</a>. A trial cut on the earliest version of <i>The
Rippler </i>and <i>Deadlift Wave Forms</i> had me down to 185/83.8. I have always cut
heading into meets and this particular one was attempted to see if the
program concepts could remain effective while doing so. Because of the T1 rep
or volume goal approach, utilizing both T1/T2 rep outs, and T3 max rep set progression, I
was able to make sure my <i style="mso-bidi-font-style: normal;">effort</i> was
matching my <i style="mso-bidi-font-style: normal;">recovery,</i> thereby
managing recovery debt effectively.<o:p></o:p></div>
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After <i style="mso-bidi-font-style: normal;">Rippler &
Wave Forms </i>beta I set a bench personal record of 380/172 in my garage gym
then 15 hours later set a new personal record in the deadlift of 635/287.7 the
following morning. <o:p></o:p>This I jokingly liken to taking a nap in the middle of a poorly run powerlifting meet.<br />
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<o:p></o:p></div>
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1,015 lb. / 460 kg Push Pull Total</div>
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At the time I was injured and could not squat seriously. I tried
to grind through <i style="mso-bidi-font-style: normal;">The Rippler </i>beta but
chose to stop squatting, see a doctor, and rehab my knee instead. My experiences
through that beta version highlighted some issues with volume expectations and
my own tolerances. Stopping squatting and adjusting the program was a great
decision as I am now a stronger than I was before. Much of it because of the
heavy emphasis placed on my posterior chain by <i>Deadlift Wave Forms' </i>concept program. That experience was the wake up call that <i style="mso-bidi-font-style: normal;">application matters.</i><o:p></o:p></div>
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Since the American Cup I have included in my client’s training
a range of approaches based on my method. This was done to prove or disprove
training concepts to gain a better understanding of why something worked
for some but not others while using a GZCL approach. These concepts were also coached to my clients
through the structure of their programs that were built around their <span style="mso-bidi-font-style: normal;">existing reps maxes</span> and training
history. <span style="mso-spacerun: yes;"> </span>Our combined results show trends
in various forms that I use to continuously improve training for myself and <a href="https://www.youtube.com/watch?v=zJ7capi3XZA">my lifters</a>. (A recent training video from one of them.) These improvements ranged from exercise selection to
program structure and means of progression. <o:p></o:p></div>
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Two lifters each peaking for meets.</div>
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Each got 39 lb./ 17 kg PR's on their totals using<br />
a GZCL Method approach.</div>
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Experimenting in this way lead me to the conclusion that the
original <i style="mso-bidi-font-style: normal;">GZCL Method</i> guidelines and
principles were <span style="mso-bidi-font-style: normal;">true</span> but <i style="mso-bidi-font-style: normal;">approach</i> was certainly of the highest
importance. Learning and analyzing why training has been successful is a nonstop
effort and a one based upon testing protocols and adopting those most effective.
<o:p></o:p></div>
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The following chapters detail the approach and theory behind
successful implementation of <i style="mso-bidi-font-style: normal;">GZCL Method</i>
principals to strength training. <i style="mso-bidi-font-style: normal;">The
Rippler</i>, <i style="mso-bidi-font-style: normal;">GZCL UHF</i>, and <i style="mso-bidi-font-style: normal;">Deadlift Wave Forms</i> are also discussed.
The concepts in those programs were roughed out by me then tested, refined, and proven by my
clients and were the primary strategies suggested to strangers as responses to
personal messages on social media; random feedback showing success in some:<o:p></o:p><br />
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<b style="mso-bidi-font-weight: normal;"><u><span style="font-size: x-large;">General
Programming Recommendations<o:p></o:p></span></u></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-size: large;">Rest Guidelines<o:p></o:p></span></b></div>
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Rest is best implemented as: <o:p></o:p></div>
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T1= 3-5 Minutes<o:p></o:p></div>
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T2 = 2-3 Minutes<o:p></o:p></div>
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T3 = 60-90 seconds<o:p></o:p></div>
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Using these rest guidelines I could repeat rep
performances almost 1:1 with near five minutes rest between sets of five for 85-90% when repeating up to three sets. After the fourth set rep quality tends
to decline. Having rest periods as low as 3 minutes in the T1 was a means to
push the effort even harder. Rest periods are important modes of <i style="mso-bidi-font-style: normal;">effort control</i>. Keep them in mind while
training. If something seems unusually fatiguing first begin tracking
in-session rest. Making sure to not rush through the tiers but also being
aware that training is not 50% rest either. <o:p></o:p></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-size: large;">Building the Training
Blocks<o:p></o:p></span></b></div>
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<i style="mso-bidi-font-style: normal;">Note: “+” Dictates
last set as many reps as possible (AMRAP) with the goal that the minimum number
of reps achieved matches preceding sets. AKA a “rep out.”<o:p></o:p></i></div>
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Three-week blocks seem to be the best. They can be stacked
without significant deloads for both T1 and T2. Simple three-week linear
increase in weight and decrease in reps allows the lifter to build a <i style="mso-bidi-font-style: normal;">volume base</i> within the associated tier.
Example: 5x5 is a volume base of 25. A second mode of effort control is AMRAPS.
Placed at the end of a fixed rep x set structure these allow lifters set <i style="mso-bidi-font-style: normal;">fatigued</i> rep maxes (RM) and push the effort
a bit harder. These set a baseline level of performance in that relative intensity
range. The RM could be used as a gauge of what could be lifted on any given “off
day” due to the fatigue from sets prior to the RM. Both the volume base and
fatigued rep maxes can be improved throughout a single or multiple cycles and
would be considered as “volume personal records” (volume base) or “rep personal
records” (RM), each a unique measure of improvement. <o:p></o:p></div>
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While linear three-week blocks with minor resets seem to be
the most effective and sustainable, other means of sustainability can be accomplished
through use of week-to-week or workout-to-workout undulation in work. This is
commonly practiced as Daily Undulating Periodization (DUP) where a lifter could
perform the same lift type multiple times per week but to varying degrees of
volume and intensity to control fatigue and accumulated training stress while practicing a high level of frequency. Use of
AMRAPS in an undulating fashion across T1 and T2 sets are also a successful
means of progressing fatigue sustainably without risking burnout. This held
especially true for <i style="mso-bidi-font-style: normal;">The Rippler</i>
whereas <i style="mso-bidi-font-style: normal;">GZCL UHF</i> utilizes more T1
AMRAPs, with T2 AMRAP sets being used to increase fatigue when T1
volumes, intensities, or both, are considered low. <span style="mso-spacerun: yes;"> </span><i style="mso-bidi-font-style: normal;">Deadlift
Wave Forms</i> also uses three-week blocks and similar controls for sustainable
progression with additional means specific to the deadlift.<o:p></o:p></div>
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Continued linear progression beyond three weeks becomes less
and less consistent with a larger amount of training variables to be controlled
for. This is especially true for more advanced athletes, myself included.
Progression slows and thus necessitates less of an intensity increase
week-to-week, more rest, lower volumes, as well as sparing the use of AMRAPS, all
in an effort to mitigate accumulated training stress. As weeks pass and
progression slows the need for a significant deload becomes more noticeable due
to poor lifter performance. For this reason three week training blocks with
smaller intensity and volume resets are recommended as a means to eliminate need for large deloads. <o:p></o:p></div>
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<a href="http://cms.bbcomcdn.com/fun/images/2014/seyles-model-of-adaptation_infographic-2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://cms.bbcomcdn.com/fun/images/2014/seyles-model-of-adaptation_infographic-2.jpg" height="325" width="400" /></a></div>
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Repeats of 3-Week cycles tends to keep lifters in the </div>
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sweet spot longer without plateau or regression.</div>
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<span style="font-size: x-small;">Image credit bodybuilding.com (gracias amigos)</span></div>
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<span style="font-size: large;"><b style="mso-bidi-font-weight: normal;">T1 Movements, Structure and Progression</b><o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;">T1 Defined</b><o:p></o:p></div>
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The first tier is where our competition movements and
foundational lifts reside. These are a lifter’s primary means of measuring
improvement in limit strength and as such are at the top of the GZCL pyramid<span style="font-size: xx-small;">∆ </span>The first tier can also include other movements that the lifter determines
to be of equal personal importance. An example of this would be the front squat
or overhead press. Many lifters see these as tools to measure their strength
and for that reason the T1 can include lifts other than “the big three.” <o:p></o:p></div>
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<i style="mso-bidi-font-style: normal;">Note: They should
still remain compound barbell or dumbbell lifts.</i><o:p></o:p></div>
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<b style="mso-bidi-font-weight: normal;">Training Max Use<o:p></o:p></b></div>
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It is recommended that when programming use a Training Max
(TM) of a recent or reasonably estimated 2-rep max (RM) that could be lifted
any given day at the start of the program. Known as a “Goal Weight” in the
original <i>GZCL Method</i> the concept is to turn a known rep max (RM) into a higher
rep max with the same weight. <o:p></o:p></div>
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Example: Taking a 2RM of 225-lb./102 kg and making it a new
3RM, or, increasing the amount of weight lifted for the given RM, which would
make that same 2RM of 225-lb./102 kg now 235/106. <o:p></o:p></div>
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Either approach works. <o:p></o:p></div>
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Seeking rep max improvement has been a means of progression
for a very long time. It is the fundamental basis of traditional western
periodization and that concept when applied to the <i style="mso-bidi-font-style: normal;">GZCL Method</i> continues to show success. The closer the RM is to
limit strength the greater the transfer of skill (strength is also a skill.)
This explains the use of a recent 2RM as a choice TM in sustainably improving a
projected or known 1RM while working nearer a <i>technical max.</i> More on that later.<o:p></o:p></div>
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Training Maxes are used for all T1 and T2 movements with a
specific weight being tied to a specific movement. Meaning, lifters should not
base their T2 OHP weights off a TM of their T1 Bench Press.<o:p></o:p></div>
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<i style="mso-bidi-font-style: normal;">Note: T3 movements are
not based on a training max but instead should be programmed and progressed
separately, which will be explained below.</i><o:p></o:p></div>
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<span style="color: red;"><b style="mso-bidi-font-weight: normal;">VERY IMPORTANT:</b> </span><u><span style="color: red;"><b>Weight</b> x <b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;">Reps</i></b> x <b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;">Sets</i></b></span><o:p></o:p></u><br />
<u><b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><br /></i></b></u></div>
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<b><span style="font-size: large;">Building Base Volume Progression </span></b><br />
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<b style="mso-bidi-font-weight: normal;">Week 1: 85% 4 x 3+ <o:p></o:p></b></div>
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If the last set yielded a fatigued 7RM a total base volume
of 15 (4+4+7=15) is established and this lifter would be considered to have very
good T1 abilities because their performance in the T1 yielded upper range
volume requirements. T1 total rep range being base 10 peak 15 at 85-100% of a
training max. <o:p></o:p></div>
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Prior to programming known ability and fitness should be assessed through examining
the training history, technical ability, and prior injuries. These first weeks
are not a testament to the current programming, but rather a means test to
establish T1 range ability established by prior training. A range of 12-14
total in the T1 the first week is possible for those new to the method. Although,
to varying degrees of difficulty. Exceptional athletes may see 15 reps or
higher. <o:p></o:p></div>
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Poor levels of technical ability and fitness would mean fewer
than 10 to 11 reps total at 85% intensity. In most cases this should result in
a reduction of TM. If base volume goal was established but effort was deemed
unsustainable for weekly progression (meaning it was a brutal workout that was
barely finished) then a TM deload should be considered. Exception being an
explained “off day.” A trend in off days for two weeks on the same movement requires
reducing future workout’s T1 weight by 5-10%, depending on severity of
performance. Higher percentages would be recommended if the movement quality were
abysmal. <o:p></o:p></div>
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<b style="mso-bidi-font-weight: normal;">Week 2: 90% x 3 x 4+</b><o:p></o:p></div>
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The base volume here is 12, with a potential goal of getting
a 4 to 6-rep max (RM) on the final set. If the sets achieved were: 3+3+3+5 then
a base volume of 14 has been established at 90% and so has a 5RM in a fatigued
state. The lifter can preform near T1 volume limits at 90% intensity. This is
an exceptional lifter. Average performance for those new to the GZCL approach
would be 10-11 total. Poor performance would be less than 10 reps.<o:p></o:p></div>
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Of course the number of reps per set dictates success in the
total volume goal approach. The first two weeks each called for a minimum of 12
reps, but the <i style="mso-bidi-font-style: normal;">reps per set</i> had been
decreased and as a result fatigue is lessened during the training session due
to less time under tension <i style="mso-bidi-font-style: normal;">per set</i>. Had
it been built at 5x2+ then the in-set fatigue would be greater and the final
set AMRAP attempt is likely to result in fewer total reps overall because the
effort was too high for the first two sets.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">Week 3: 95% x 2 x 5+ <o:p></o:p></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Simple linear progression continues for the 3<sup>rd</sup>
week and leads to five attempted doubles at 95% of TM. This increase of
intensity is only possible through two means: Decreasing reps per set and
decreasing total base volume. The reduction in each of these terms results a
heavier weight being moved, ideally without sacrificing movement quality. Here
is an opportunity to establish baseline consistency at near max intensity. By
repeating doubles at 95% for five sets it can be reasoned that the TM has been
increased without necessitating an actual test of abilities. The AMRAP at the
end opens the possibility to confirm progress through finding a fatigued RM. If
the lifter were to get 3-4 reps on that final set then improvement has been proven
indirectly. After a few training cycles lifters regularly set fatigued rep
maxes that match or beat their prior “fresh” rep maxes. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
By this time if the lifter were not capable of performing
base volume at the intensity standard they should have already deloaded the
lift. Three weeks of simple linear progression
resulted in our theoretical lifter executing par or better total volumes in the
T1. Continued linear approach would require singles.</div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<i style="mso-bidi-font-style: normal;">Note: AMRAP use in the
2<sup>nd</sup> tier can also be used, but rep maxes there carry less importance
for measuring strength and are instead better indicators of technical consistency
and movement quality as well as stamina and general fitness. T2 AMRAPS are a
great means to produce effort with lighter weights when T1 efforts are low.</i></div>
<div class="MsoNormal">
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcxAT18wO0AgUhLEVJjEJmpbzZofRkcxsDmoKzQI67kGXnTJ-NkVl8PZ2X0ZD-HJbTuFVMENxX8yo-pwu3K6P_BSVCZyhC3J1U4jwKD7UZP5hyRp9KEqskaxCO0G7B6yMn1eG31cMaMIM/s1600/Screen+Shot+2016-02-04+at+2.45.43+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="60" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcxAT18wO0AgUhLEVJjEJmpbzZofRkcxsDmoKzQI67kGXnTJ-NkVl8PZ2X0ZD-HJbTuFVMENxX8yo-pwu3K6P_BSVCZyhC3J1U4jwKD7UZP5hyRp9KEqskaxCO0G7B6yMn1eG31cMaMIM/s400/Screen+Shot+2016-02-04+at+2.45.43+PM.png" width="400" /></a></div>
<div style="text-align: center;">
Three weeks drafted in the Blank Template.</div>
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;"><b style="mso-bidi-font-weight: normal;">Additional T1 Progression
Structures</b><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The preceding example showed a ‘straight set’ approach to
building <i style="mso-bidi-font-style: normal;">base volumes</i> in the T1. This
is the preferred means to build consistent ability in the T1. Other progression
structures can be effective by different avenues. Each model can be used repeatedly
for three-week cycles or alternated with other means of progression for specific purposes. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Examples of non-straight set progression and reasons for application:<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>Ascending T1 Sets</b><u><o:p></o:p></u></div>
<div class="MsoNormal">
Week 1: 85%x3x2, 90%x2x2, 95%x1x1+<o:p></o:p></div>
<div class="MsoNormal">
Week 2: 87.55%x3x1, 92.5%x2x2, 97.5%x1x2+<o:p></o:p></div>
<div class="MsoNormal">
Week 3: 90%x3x1, 95%x2x1, 100%x1x3+<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Benefit: Each week affords the lifter an opportunity to
touch 90% or greater intensities. Even if a 2.5% set-to-set increase were used
the lifter would still reach 90% intensity the first week. This type of
progression is more specific than the previous straight sets approach and is
best used after a straight set approach for one to three, three-week blocks as
a sustainable means to begin introduction of singles use and RM testing to the
lifter. This is a great means to begin increasing training specificity to the lifter. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>Singles</b><o:p></o:p></div>
<div class="MsoNormal">
Week 1: 85%x1x10+<o:p></o:p></div>
<div class="MsoNormal">
Week 2: 92.5%x1x6+<o:p></o:p></div>
<div class="MsoNormal">
Week 3: 100%x1x3+<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Benefit: Greater focus on individual reps and multiple
chances for dialing in set up an analysis of individual rep quality. This is
the most specific means to approach RM testing and progression in the T1. A
downside of this approach is decline in work capacity if used for too long a
period of time. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Additional benefits to each of these progression models are
discussed below. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: large;">Retesting a
Training Max and Effective use of Singles<o:p></o:p></span></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
In past examples of GZCL inspired programs a common rep and
set progression theme was established. This is because the original method
showed a 3, 2, 1+ approach (as an example from my own programming leading to
<a href="https://www.youtube.com/watch?v=Fq4571kZqpA">IPL Worlds 2012</a>.) Using triples, doubles, and singles to fatigue, followed
by a test of RM ability. The number of reps done before the RM test is lifter
dependent, but it is recommended that more be used nearer a volume focused phase,
or a transition out of one, and less used in intensity focused phases or when
approaching 1RM testing events. <span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Example: 90%x3x1, 95%x2x1, 100%x1x3+ <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
This <u>is the preferred way to retest TM when planning the training next cycle.</u> By using a low fatigue approach the lifter
guarantees their new TM is representative of a 2RM they could actually lift <i style="mso-bidi-font-style: normal;">any day of the week</i>. This results in a sustainable
model of progression.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: large;">Progressing Training
Max<o:p></o:p></span></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<i>Progression model is based upon the 3/2/1+ pre fatigue
example above.<o:p></o:p></i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">1-2 reps at 100% of
TM:</b> Do not add weight. This is because performance was on par or less than TM
at cycle start. We are seeking improvement. Consider starting next cycle at 80%
intensity for T1 movements focus building T2 work capacity and T1 base
volume ability. Do not retest TM until 12-15 reps can be done with reasonable
quality in 85-90% intensity at next cycle start. This is best accomplished by performing
straight sets with last set AMRAPS in the low end T1 range. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">3-4 reps at 100% of
TM:</b> Add 5 lb./2.5kg to TM for next cycle. This volume would equal one to
two reps more in <i style="mso-bidi-font-style: normal;">total</i> than the TM at
cycle start <i style="mso-bidi-font-style: normal;">in a fatigued state</i>. If
two reps were completed on the third set of 1x3+ (1+1+2) then the lifter also
matched their TM in reps-per-set as well. They have improved base volume and
rep ability at their former TM weight. A modest increase in rep ability and
base volume while fatigued should match a modest increase in weight. This
allows for sustainable TM increase across training cycles. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">5-6 reps at 100% of
TM:</b> Add 10 lb./4.5kg to TM for next cycle. A total of five reps here would
mean the lifter had completed a triple of their recent 2RM used as the TM at
cycle start. (1+1+3) This shows an improvement in both base volume and RM
ability.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">7+ reps at 100% of
TM:</b> Add 15 lb./7kg to TM for next cycle. Improvement of this caliber is
most often seen when increasing TM is delayed across multiple 3-week cycles in
favor of establishing greater amounts of base volume in the T1 range. Training focus for the following cycles would
emphasize building base volume in the T1 with total rep goals of 15+@85%,
12+@90%, and 8+@95%. This is best accomplished without ever reaching 100% (or
perhaps even crossing 97.5%) of TM until a retest of TM is desired. <o:p></o:p></div>
<div class="MsoNormal">
<br />
Novice lifters can retest training maxes more often than advanced lifters. It is suggested that TM tests not be conducted more frequently than every three weeks, and in that case the lifter should have a relatively young training age. Intermediate and advanced lifters, or lifters struggling with a plateau should delay their TM test for a minimum of nine weeks.<br />
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: large;">Delaying Training Max
Increase in Favor of </span></b><br />
<b style="mso-bidi-font-weight: normal;"><span style="font-size: large;">Building Base Volumes<o:p></o:p></span></b></div>
<div class="MsoNormal">
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://news.bbcimg.co.uk/media/images/62147000/jpg/_62147742_62147741.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://news.bbcimg.co.uk/media/images/62147000/jpg/_62147742_62147741.jpg" height="225" width="400" /></a></div>
<div style="text-align: center;">
She wanted to retest her training max, but coach said "nahhh."</div>
<br /></div>
<div class="MsoNormal">
By focusing on building volume within the T1 across a longer
timeline the 100% TM test yields higher rep performances when finally reached. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Example: <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
[Cycle 1]<o:p></o:p></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>(Weight x
Reps x Sets)<o:p></o:p></div>
<div class="MsoNormal">
Week 1: 80% x 4 x 4+ <o:p></o:p></div>
<div class="MsoNormal">
Week 2: 85% x 3 x 4+ <o:p></o:p></div>
<div class="MsoNormal">
Week 3: 90% x 2 x 5+ <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
If no additional reps for Week 2 or Week 3 were accomplished
then the next cycle would continue to build intensity by a modest amount on the
same volume structure. This is an attempt to make the lifter stronger at that
same base volume. Notice that rep ability has not been tested at 95% and
additional sub TM training cycles are needed to build ability nearer that
intensity range. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
[Cycle 2]<o:p></o:p></div>
<div class="MsoNormal">
Week 4: 82.5% x 4 x 3+<o:p></o:p></div>
<div class="MsoNormal">
Week 5: 87.5% x 3 x 4+<o:p></o:p></div>
<div class="MsoNormal">
Week 6: 92.5% x 2 x 5+<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The 7.5% drop in intensity from [Cycle 1](Wk3) to the start of [Cycle 2] is less a deload than a means to sustainable progression because the training
will remain difficult. If the lifter can repeat like total volumes, within
1 to 2 reps, but at 2.5% higher intensity their T1 base ability has increased.<span style="mso-spacerun: yes;"> </span>By Week 5 the lifter may have reached the
total base volume goal of 15+@85% or greater by means of a successful last set
AMRAP. Week 6 tests their volume capacity at intensities greater than 90%.
A volume base of 10 at 92.5% is short two reps of the 12+ desired, as recommended
above. If no additional reps were earned on the AMRAP in Week 6 that would mean
low intensity T1 ability is improving, but work capacity at 90% or greater of
TM is needed. The 95% intensity has yet to be tested but
performance is near ideal ranges for progressing TM. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
[Cycle 3]<o:p></o:p></div>
<div class="MsoNormal">
Week 7: 85% x 4 x 3+<o:p></o:p></div>
<div class="MsoNormal">
Week 8: 90% x 2 x 5+<o:p></o:p></div>
<div class="MsoNormal">
Week 9: 95% x 2 x 3+ <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
In this third cycle <i style="mso-bidi-font-style: normal;">without
increasing TM</i> the lifter tests their 85%, 90%, and 95% of TM ability. With
base volumes of 12, 10, and 6 the last set AMRAP requirements would be: <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
7 on Week 7 to equal the 15+@85% goal<o:p></o:p></div>
<div class="MsoNormal">
4 on Week 8 to equal the 12+@90% goal<o:p></o:p></div>
<div class="MsoNormal">
4 on Week 9 to equal the 8+@95% goal<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Barney Style: <o:p></o:p></div>
<div class="MsoNormal">
Week 7: 85% x 4+4+7=15 total reps (Volume goal reached)<o:p></o:p></div>
<div class="MsoNormal">
Week 8: 90% x 2+2+2+2+4=12 total reps (Volume goal reached)<o:p></o:p></div>
<div class="MsoNormal">
Week 9: 95% x 2+2+4=8 total reps (Volume goal reached)<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The decrease in total sets from Week 8 to Week 9 allows for
continued use of doubles. Some would consider the Week 8 base volume test to be
more difficult than Week 9 because of the greater number of sets. Also consider
that after nine weeks of training at intensities based off a 2RM the ability to
do doubles at 95% is within reason. At this point the lifter has established
desired ability within the T1 and a retest of TM can performed with results
likely falling within that 5-7+ reps total at 100% of TM when using the recommended
TM retest approach. This would mean a multiple rep increase of prior 2RM
ability. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Remember, the above is <i style="mso-bidi-font-style: normal;">an
example</i> and the ascending T1 set progression structure or use of singles could instead be applied in [Cycle 3] as each prepare the lifter for a TM test event because those structures are more specific to the upcoming task due to the use of singles. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
After nine weeks of sub max training with an emphasis on
building volumes at graduating T1 intensities the lifter has undoubtedly increased 1RM strength <i style="mso-bidi-font-style: normal;">without actually
having to test their max</i> because the transfer of strength between a known 2
or 3RM to projected 1RM is significant. Rep max calculators are increasingly
inaccurate beyond five reps, especially so for advanced lifters. Training in the
way outlined above allows for consistent and sustainable progress to be
achieved with progress being measured by total volume goals and rep goals, each accomplished week-to-week.<o:p></o:p></div>
<div class="MsoNormal">
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://rideshareapps.com/wp-content/uploads/2015/01/denver.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://rideshareapps.com/wp-content/uploads/2015/01/denver.jpg" height="187" width="400" /></a></div>
<div style="text-align: center;">
Welcome to PR City... which is Denver?</div>
</div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<div style="text-align: center;">
<br /></div>
</div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: large;">Singles to
Control Quality & Progress Rep Ability at Intensity<o:p></o:p></span></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Singles at sub-maximal intensities allow for a focus on
training the <i style="mso-bidi-font-style: normal;">technical ability</i> of the
lifter at T1 intensities. By distributing the volume load across multiple sets
of one, and controlling rest, the quality of each rep within
the tier is under greater scrutiny and thus emphasis is placed on <i>movement
quality</i> above all. The principal of specificity in training requires that equipment,
movements, loads, and reps closely match the in-contest performance of the
lifter. Singles in the T1 decrease the training variables of each set to just one,
the intensity. This means the specificity of training is high and thus use of
singles is best practiced when preparing for a test (either in a meet or for TM
increase) or when the desired training focus is to build movement
quality.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Although anecdotal, most would agree that as the weights get
heavier the quality of the movement declines. This is also true if the
reps-per-set is high, because of the fatiguing nature of sustained effort under
load. Movement quality decline is a reality in all but the most advanced
lifters who tend to stop performances before quality becomes questionable.
These lifters have reached their supreme level of technical ability through
years of repeatedly high training specificity and as a result their
max looks like a warm up; the prime example of consistent lift quality across
intensities being Andre Malanichev’s world record squat. Using singles provides
lifters the opportunity to build more specific training blocks with the primary
goal of improving technical ability at intensity. <o:p></o:p></div>
<div class="MsoNormal">
<br />
<div class="separator" style="clear: both; text-align: center;">
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<div style="text-align: center;">
Dibs on Andre being my spirit Animal.</div>
<br /></div>
<div class="MsoNormal">
Singles seek to improve the lifter’s “Technical Max,” the
point at which form breaks but the lift can still be completed. A technical max
is important and adds to the reason why using a recent 2RM as a training max is
a good choice. The intensity remains fairly specific but the movement quality
from a 1RM to a 2RM is typically distinctive. Most lifters have noticeable form
breakdown when reaching for a 1RM attempt, whereas their 2RM is usually of much
higher quality. This could be summarized as having more brawn than brains and
wanting to lift “X” weight versus improve ability through emphasis on <i style="mso-bidi-font-style: normal;">quality</i>. Who can be of blame when that
next plate is <i style="mso-bidi-font-style: normal;">just so close?<o:p></o:p></i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
When using singles be sure to <u>never exceed a technical
max</u> because then the purpose of refining and reproducing multiple sets of
high quality lifts is defeated. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
In the above progression example, should the lifter reach
base volume goals but perform an undesired amount of poor quality reps then a
cycle of sub-maximal singles may be used as a means to regain focus on movement
quality while sustainably progressing intensity. So in Week 9 the 95%x2x3+ may
instead be replaced with 1x6+ because the base volume is equal, but due to the
use of singles individual rep quality can be of greater focus. In the rest
periods between each set the lifter can analyze what specific improvements can
be made set-to-set and it is often noticed that a few singles into such a
workout the lifter finds the groove and experiences a eureka moment regarding
their set up, form, and overall completion of the lift. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Another benefit of singles, that is often overlooked, is
that using singles as a mode of accomplishing T1 base volumes allows for many
more opportunities to practice the set up for a lift. This is important because
it establishes how well the movement will begin. A poor set up in the squat
could mean an unstable bar or a mis-groove. In the bench press a poor set up could
result in an unstable position on the bench and a suboptimal landing position for
the bar on the chest. Poor set up on the deadlift is the #1 cause of
missed lockouts, in my opinion. If a lift doesn’t start right with a proper set
up it likely wont go right.<o:p></o:p></div>
<div class="MsoNormal">
<br />
<div class="separator" style="clear: both; text-align: center;">
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<div style="text-align: center;">
Some dummy made this video about stuff that may</div>
<div style="text-align: center;">
help improve how to set up for lifts.</div>
<br /></div>
<div class="MsoNormal">
<span style="mso-bidi-font-weight: normal;"><i>Deadlift “weak point”
mini-rant</i>:</span> Most lifters aren’t weaker once the bar reaches their knees. Rather, they have ran out of gas fighting poor lift geometry and improper
bracing during the first half of the lift and simply do not
have the required strength needed to complete the lockout. If the lifter has
difficulty breaking the bar off the floor they could be weak in that position
and perform training directed to improve that muscular weakness, however an
equally likely culprit is a potentially poor set up and it is recommended that
both be targeted for improvement.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Singles help improve lift quality that ultimately leads to
greater progression sustainability due to the reduced chance of injury caused
by poor form. The closer a lifter’s technical max is to their limit ability the
lower the chance of injury- the space between the two is called the “injury
gap.”<span style="mso-spacerun: yes;"> </span><br />
<br />
Examples: If form breaks at 15
reps but the lifter pushes to 20, that’s a gap of five reps. If form breaks at
93% that’s a gap of at least 7%, when considering training max, not limit
strength. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
However, for singles to be successfully implemented they
must be done at T1 intensities with strict adherence to quality controls and a
technical max. Otherwise their purpose is defeated. A disadvantage of using singles is a reduction in rep ability
across multiple sets, which eventually results in poor base volumes in T1
intensities. Always doing singles means a set of three to five reps will
eventually become difficult and without rep ability retesting a TM in a
fatigued state results in underwhelming performance. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Although fun and a great tool for improving rep quality,
singles can also be used improperly so be sure their execution is as directed and include them for a specific and justifiable reason.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: large;">Defining Rep Quality<o:p></o:p></span></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Rep quality can be determined through observation (and if
available measurement) of the speed and positioning of the lifter while
executing the lift. Other aspects of rep quality would be movement consistency
across a number of reps at a single intensity as well as movement consistency
across various intensities. Rep quality is how a <i style="mso-bidi-font-style: normal;">technical max</i> is determined. <o:p></o:p></div>
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<br /></div>
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This is one benefit to keeping a video log of training. The
lifter and their coach can review increases or decreases in rep quality and
once reps begin to get ugly then using singles can be implemented properly; either in that training session or future ones. When breakdown occurs the use of singles
in that intensity range permits the lifter to regain their rep quality.<br />
<o:p></o:p></div>
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<br /></div>
<div class="MsoNormal">
Rep quality does not require a lifter stick to a
“textbook” form. Form is dependent upon many variables. Their height, weight,
limb length, muscle activation, and injuries are just a few factors to consider before labeling a
lifter as having “bad” rep quality or the dreaded <i style="mso-bidi-font-style: normal;">poor form</i>. An example of this would be Layne Norton’s squat.
Although ugly to some it remains consistent and is one of the best in his class
in competitive powerlifting today. His rep quality is good. Poor rep quality
would be an example of a lifter going from Andre Malanichev’s squat to Layne
Norton’s in a single workout, or across multiple weeks with relatively little
increase in rep ability without any perceived or measurable increase
in strength. <o:p></o:p></div>
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<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div style="text-align: center;">
<iframe allowfullscreen="" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/Ra-tYIehbJ8/0.jpg" frameborder="0" height="266" src="https://www.youtube.com/embed/Ra-tYIehbJ8?feature=player_embedded" width="320"></iframe></div>
<div style="text-align: center;">
A training video where I discuss movement quality and using singles</div>
<div style="text-align: center;">
and demonstrating how I implement that concept.</div>
<br /></div>
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<span style="font-size: large;"><b style="mso-bidi-font-weight: normal;">T2 Accessories,
Structure and Progression</b><o:p></o:p></span></div>
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<br /></div>
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The 2<sup>nd</sup> tier is ultimately the base our strength.
Without it the T1 has nothing to rest on in terms of muscular endurance or
general strength. The T2 can be built with either competition movements or
related accessories. If the lifter is already very proficient in the
competition lifts then making that movement a T2 accessory will typically result
in less progress than opting for an accessory that specifically targets the
individual's weakness on that lift. <o:p></o:p></div>
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<br />
For example, if a lifter has a weak lockout on the bench then a good T2
accessory would be the close grip bench press, if weak off the chest long pause
benches or wide grip bench are great options. A weakness in the hole during
the squat would mean pause squats could benefit the lifter and if their squat
weakness were torso collapse then front squats would help remedy the issue.
Deadlift weaknesses tend to revolve around poor start positions and lack of
strength off the floor. Both of these could be targeted with deficit
deadlifting, paused deadlifts, front squats, and more deadlifting in general- because most
lifters new to GZCL methodology come from a lack of deadlift volume altogether.
<o:p></o:p></div>
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<br /></div>
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The best T2 accessories, besides more of the T1 lift for
those lacking technical proficiency and practice, are the following: <o:p></o:p></div>
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<br /></div>
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Squat: <o:p></o:p></div>
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1. Front Squat (or SSB Squat) <o:p></o:p></div>
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2. Pause Squats <o:p></o:p></div>
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3. Single Leg Work<o:p></o:p></div>
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<br /></div>
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Bench: <o:p></o:p></div>
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1. Close Grip Bench. <o:p></o:p></div>
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2. Long Pause or Sling Shot Bench (If available.) <o:p></o:p></div>
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3. OHP or Incline Bench<o:p></o:p></div>
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<br /></div>
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Deadlift: <o:p></o:p></div>
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1. Deficit deadlifts<o:p></o:p></div>
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2. Paused Deadlifts<o:p></o:p></div>
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3. Front Squats (or SSB Squat)<o:p></o:p></div>
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<br /></div>
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T2 movement options could range from cleans to good
mornings for squat and deadlift. For bench other pressing options, to include OHP
or dumbbells, work well.<span style="mso-spacerun: yes;"> </span>The thing to
remember about the T2 is that the degree of separation from the T1 movement
should not be by much. If a lifter were doing flat bench T1 then a T2 option of
incline bench would make sense because it changes one thing, the degree of
press angle from the body, likewise for back squat to T2 front squat with the
bar position being the only significant change in the movement.<br />
<br />
Generally the
best T2 movements are something that would make sense if placed in the T1; a
common example being the Overhead Press.<o:p></o:p></div>
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<br /></div>
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The larger the separation from T1 movement to T2 movement the greater the degree
of unknown transferability is. An exception to this would be unilateral leg movements,
recommended in the form of back step lunges and single leg press. These prove
to be especially helpful because 1. Most lifters neglect unilateral work, which
doesn’t make sense since that’s the primary function of our legs- to work
unilaterally. 2. Single leg training is a murderously effective means to target
the vastus medials, hamstrings, and glutes. Unilateral lifts also build proprioception and coordination. All contribute to squat
and deadlift progression. <o:p></o:p></div>
<div class="MsoNormal">
<br />
The intent of the T2 accessory is to build the T1 main movement. If the
accessory differs too much then the risk of unknown transferability is high.
Take that for what it’s worth. That being said, the T2 is a wonderful place to
practice other lift varieties and hone technical abilities. If the lifter is
considering switching from conventional to sumo deadlifting a great option is
to make the sumo deadlift a T2 movement until their movement proficiency and
strength increases with the sumo deadlift. Soon the lifter can opt to make the
sumo deadlift their T1 movement and shift conventional pulling to the T2, or
disregard it altogether and opt for more sumo pulling as a means to continue
practicing and building the sumo deadlift as a priority.</div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-size: large;">T2 Back Work
Exception</span></b><br />
<br />
All back work such as pull-ups or row varieties can be T2
options if weighted accordingly. Heavy rows and pull-ups or lat pull downs are
great tools for improving general strength that is used across all three lifts.
It is for this reason that direct back work is recommended to be paired up with
either Bench days (if the T1, aka upper) or Squat and Deadlift days (if the T1, aka lower) this keeps back
training frequency high. I have tried both approaches, each with great success.
There are logical justifications for either approach, but ultimately the
decision rests with the lifter. <o:p></o:p></div>
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<br /></div>
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When performed heavier keep the reps-per-set and total
volume in the T2 range, a T1 approach to rows and pull-ups tends to not go so
well with most lifters- especially their shoulders. These movement types are usually more effective if done for 6-8 or more reps per set, so T2 and near T3 range
intensities. An exception being the Pendlay row, which can be trained heavier for fewer reps per set due to its eccentric-less nature. Best bet in regards to training the muscles of the back is to mimic frequency,
structure, and progression similar to other T2 or T3 movements. <o:p></o:p></div>
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<br /></div>
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The implementation and execution of back isolation exercises
through means of rows or vertical pulling movements is of very high importance
and should not be neglected. The musculature of the back ties the shoulders to
the hips and without a strong back it will be hard to be a strong lifter. Think
of the back as the foundation to a house. <o:p></o:p></div>
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<br /></div>
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Using more than one T2 accessory per days is an option but
requires that one be programmed lighter than the other, and thus can make the second
T2 movement more of a “heavy” T3; especially early in training cycles. This is
fine, but keep in mind the concept of sustained effort in regards to
progression. Having more than one T2 movement per T1 requires a higher
degree of effort per workout and that ultimately leads to a decreased
progression timeline. It is suggested that most lifters using the GZCL Method
opt for one T2 movement per T1 in a given block until they require
extra effort to progress a specific lift. In that case it is recommended they
first change their T2 movement to a new one and attempt to progress that versus
keep the old one and add a second. Understand that strengths and weaknesses
change and the T2 is the ideal location to keep those two shifting targets forever
in focus. The T2 necessitates variety in all but the most advanced lifters so
do not be discouraged from cycling accessories every three to six weeks.
Possibly longer if the movement continues to improve cycle to cycle. <o:p></o:p></div>
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<br /></div>
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A good example of two T2 lifts for a single T1 lift would be
deficit deadlifts (T2a) followed by block pulls (T2b), these two couple
together well for a sustainable and logical approach to deadlift progression. The
deficit work at the start helps strengthen movement off the floor and highlight
the importance of start positioning while the block pulls help increase grip,
hip, and upper back strength through overload due to reduced ROM. A few things
to keep in mind regarding block pulls, first do them with the bar at knee
height or lower. Second they are best done with higher than usual volumes
because the reduced ROM undercuts time under tension. (TuT) The load would have
to be well beyond sustainable to make up for that difference, thus higher reps
per set done with T2 (or even T1) range weights help regain the difference back into
the lifters favor. Many people use block pulls to help their lockout, but that
is only possible if a lot of time is spent in ROM near lockout. Block pulls
reduce TuT so volume must be increased to sustainably close that time gap. <o:p></o:p></div>
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<br /></div>
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This is a similar concept to pause squatting, which requires
more time spent in a compromising position- the hole. TuT is less of an issue
here because <i style="mso-bidi-font-style: normal;">time</i> is emphasized in
the pause squat.<span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
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<br /></div>
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A quick piece of clarifying guidance on pause work: Whether
squat, bench, or deadlift, keep the reps-per-set lower than usual for that
intensity because pauses increase TuT so more paused reps would mean too much <i style="mso-bidi-font-style: normal;">time</i> relative to the intensity. Quality
of pause work is paramount because the time spent in pause work helps build or
destroy movement quality. Forsaking quality for a longer pause is working
against progression for nothing other than bragging rights. Should a lifter want to pause a weight for a long time it is best they approach it linearly adding a
second at a time while never forgetting the purpose of the pause work to begin
with- improving rep quality through maintaining ideal positioning in the most
compromising positions of our main movements: The hole of the squat, on the
chest (or 1” off of it for the Spoto Press) and just off the floor in the
paused deadlift. <o:p></o:p></div>
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<br />
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen="" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/9Djh6SqsgpE/0.jpg" frameborder="0" height="266" src="https://www.youtube.com/embed/9Djh6SqsgpE?feature=player_embedded" width="320"></iframe></div>
<div style="text-align: center;">
A tutorial on one of my favorite T2 back movements,</div>
<div style="text-align: center;">
the Paused Row.</div>
<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-size: large;">T2 Structure and
Progression<o:p></o:p></span></b></div>
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<br /></div>
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The T2 can progress for a longer timeline linearly than the
T1. This is because it is lighter. It is recommended that modest increases of
5-10% from week to week be used, beyond three weeks it needs to be observed
closely for quality control. After four weeks of progression from 65% (base T2
intensity) the intensity still reaches 85% if using an increase of 5% each
week. That’s pretty heavy work after doing T1 lifts beforehand. <o:p></o:p></div>
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<br /></div>
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Lifters new to GZCL style training should start their T2
just below recommended T2 intensities, somewhere in that 55-60% range and
improve from there. Reps per set should fall within 6-12 with a total rep base
of 20-30 reps being accomplished per movement, depending on where the lifter is
at in the training cycle. Linear increases, weekly undulation, and bi-weekly
linear increase all work well within the T2. <o:p></o:p></div>
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<br /></div>
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Examples of effective T2 progression:<o:p></o:p></div>
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<br /></div>
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<u>Linear<o:p></o:p></u></div>
<div class="MsoNormal">
Week 1: 65% x 10 x 3<o:p></o:p></div>
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Week 2: 70% x 8 x 3<o:p></o:p></div>
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Week 3: 75% x 6 x 4<o:p></o:p></div>
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Week 4: 80% x 4 x 5+<o:p></o:p></div>
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<br /></div>
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Options to push T2 effort during the cycle would be to
include AMRAP sets, as shown with the Week 4 example, or limit rest. Be aware
that over use of T2 AMRAPS is likely to cause a decline in T1 ability later
that week if recovery is an issue. This is especially true if the T1 is also
utilizing AMRAP sets. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<u>Bi Weekly Undulation</u> (2 Up, 1 Down)<o:p></o:p></div>
<div class="MsoNormal">
Week 1: 60% x 12 x 3<o:p></o:p></div>
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Week 2: 70% x 8 x 3<o:p></o:p></div>
<div class="MsoNormal">
Week 3: 65% x 10 x 3<o:p></o:p></div>
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Week 4: 75% x 6 x 4 <o:p></o:p></div>
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<br /></div>
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The undulation model is effective at maintaining
recoverability from T2 volumes and removing need for a deload across longer
cycle lengths. This allows for a longer progression timeline and once 75% is
reached week-to-week increase/decrease in weight can be shifted from 10% up /
5% down to 5% up / 2.5% down, thereby lengthening the week-to-week undulation
progression of T2 intensity. Bear in mind that once T2 weights reach mid range
T2 intensity then volume should near base recommendations as fatigue from the
T1 progression is likely to impact T2 performance and vice versa for future
workouts.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<u>Bi-weekly Linear<o:p></o:p></u></div>
<div class="MsoNormal">
Week 1: 60% x 12 x 3<u> <o:p></o:p></u></div>
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Week 2: 60% x 12 x 3+<u> <o:p></o:p></u></div>
<div class="MsoNormal">
Week 3: 70% x 10 x 3<u> <o:p></o:p></u></div>
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Week 4: 70% x 10 x 3+<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
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Notice here the bi-weekly AMRAP sets for the 2<sup>nd</sup>
and 4<sup>th</sup> week; those being the progression means. Lifters opting for
this kind of T2 progression have the benefit of a longer timeline and thus more
predictable recovery requirements, because if the reps go down that second week
something is wrong. The AMRAP sets push the volume every 2<sup>nd</sup> week
and show improvement at that intensity. If the lifter can beat their prior
weeks volume then they know what increase of intensity for the next two weeks
is reasonable. The negative side of this type of T2 progression is a longer
timeline leads to training boredom in some lifters; otherwise bi-weekly T2
progression is a fantastic tool to hone movement quality, sustainably build
strength and work capacity, while keeping tabs on recovery.<o:p></o:p></div>
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<br /></div>
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The three-week blocks recommended for the T1 above can still
be applied to the T2. But because the T2 is lighter the progression can extend
beyond three weeks as demonstrated in the above examples. However, controls to
limit fatigue so as to not impact future T1 lifts must always be in place when
programming the second tier. <o:p></o:p></div>
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<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-peNtU0fUZwA6hCRuMYXKjo-qEYhkdmzoWIlXlbyG9NWqBwAqqpSqhq1WEhuep36PIA8Af-BwJ09VIjsZlJRSd0TonDaauCAz2rvJ2siU7FDHTnaja_4dSoyuDL8MAQa5O_iWW1rSefw/s1600/Screen+Shot+2016-02-04+at+3.16.58+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="68" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-peNtU0fUZwA6hCRuMYXKjo-qEYhkdmzoWIlXlbyG9NWqBwAqqpSqhq1WEhuep36PIA8Af-BwJ09VIjsZlJRSd0TonDaauCAz2rvJ2siU7FDHTnaja_4dSoyuDL8MAQa5O_iWW1rSefw/s400/Screen+Shot+2016-02-04+at+3.16.58+PM.png" width="400" /></a></div>
<div style="text-align: center;">
Now the T2 has been added to the Blank Template.</div>
<br />
<br /></div>
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<div style="text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: x-large;">Experimental
Concept: </span></b></div>
<div style="text-align: center;">
<b style="mso-bidi-font-weight: normal;"><u><span style="font-size: x-large;">Max Rep Sets Implementation<o:p></o:p></span></u></b></div>
</div>
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<div style="text-align: center;">
<br /></div>
</div>
<div class="MsoNormal">
Use of max rep sets (MRS) can be implemented across all
tiers, each to their own positive and negative effect. I have found that while
a few of my lifters showed sustainable progression beyond three week blocks,
most would rather not progress with “Max Rep” guidance on T1 or T2 range
weights beyond eight weeks. More advanced lifters tend to shine more with this
approach. This same approach fostered success for all lifters in the T3 range
for weeks on end.<o:p></o:p></div>
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<br /></div>
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A similar concept to RPE or Rate of Perceived Exertion,
using Max Rep Sets (MRS) allowed others and myself to gauge where our
performance was at a given intensity.<span style="mso-spacerun: yes;">
</span>But rather than lift up to a weight that <i style="mso-bidi-font-style: normal;">feels like</i> an RPE8 for a given number of reps, instead the lifter seeks
to set either weekly rep or total volume PRs. Use weights that can already be handled,
but with one single rule: Always stop with one to two reps left in the tank. (This
rule is also used for guidance on AMRAPS in general.) Rest guidelines must be
implemented during use for MRS in all tiers. Otherwise unlimited rest could
result in excessive volume in any tier and too little rest results in too
little volume and too much fatigue. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
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MRS eliminates what a weight <i style="mso-bidi-font-style: normal;">feels like</i> and instead perceived exertion is based on lifter
abilities to sustain <i style="mso-bidi-font-style: normal;">rep effort.</i>
Progress is based on how many reps were done at a specified weight, with
annotations of additional reps being an indicator of effort. <span style="mso-spacerun: yes;"> </span>By always leaving reps in the tank and never
reaching actual failure MRS can be sustainable. If more recovery is needed due
to excessive accumulated training fatigue then more reps could be left in the
tank. MRS allows for aggressive pursuit of rep and volume PRs but with
aggressive progression so comes required deloads, whether planned or not, which
ultimately hinder training. That is unless the lifter has great self-control
and understanding of their rep ability. The latter can be learned through
training, the former is more instinctual and harder to coach. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Example MRS journal annotation:<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
85%x6/4/4+2 would mean the lifter performed three MRS at 85%
with the first set being six reps and the second and third sets being four.
They left two reps in the tank on the last MRS. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
An example MRS progression for T1 range movements:<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Week 1: 85% x Max Reps x 3 Sets (Goal was to see 12-15 reps
total, or 4-5 average.) <o:p></o:p></div>
<div class="MsoNormal">
Week 2: 90% x Max Reps x 4 Sets (Goal was to see 10-12 reps
total, or 3-4 average.) <o:p></o:p></div>
<div class="MsoNormal">
Week 3: 95% x Max Reps x 5 Sets (Goal was to see 10 reps
total, or 2 reps average.)<o:p></o:p></div>
<div class="MsoNormal">
Week 4: 100% x Max Reps x 1 Set (Goal was to see improvement
on Training Max.)<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
On Week 4 if the lifter performed 3 reps it would be shown
as a +1 increase in TM. They would also be sure to notate how many reps were
left in the tank. After a few weeks of this approach most lifters quickly learn
what 1-2 more reps <i style="mso-bidi-font-style: normal;">feels like</i>.
Another benefit of this approach over RPE is that weight progression is more
rigidly planned and lifters can visualize and prepare to lift that weight weeks
in advance. The progression and control mechanism here is volume rather than
perception of what a weight <i style="mso-bidi-font-style: normal;">feels like</i>
on a given day.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The above linear style and structure showed to be
sustainable and effective for up to eight weeks with a reset around 87.5% on
Week 5 for those who I’ve coached using MRS guidance. Smaller increases in
percentage (For example dropping from 5% increases to 2.5% increases) would
result in longer progression timelines, which could mean improved MRS
understanding in individual lifters. Since it is a new means of progression it
does have a learning curve. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Beyond the Week 4 Training Max Test most clients who ran
this T1 progression opted for other more fixed rep/set structure and
progression with a single set AMRAP as a single variable. The common cause was
that mental preparedness and reps per set expectations were hard to fulfill or
predict, and while some weeks yielded personal rep records, others would not,
and this lack of improvement consistency is difficult to sustain in less
advanced lifters. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
When base volume is not reached by means of MRS a higher
base volume is recommended for the following cycle, thus necessitating a
reduction of intensity. Attempting to continue pushing intensity beyond MRS
means will produce sub par results. When failing to reach base volume goals in
a single workout opt to reduce load and increase base volume requirements for
the following workout. If that next workout results in accomplishing base
volume through MRS then intensity would be increased and base volume would be
returned as planned originally. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
My hypotheses regarding the inability to sustain MRS is the
unknown nature of reps per set as it adds stress to an already stressful movement
range- the T1. For this reason I decided that utilizing max reps for multiple
sets was not a good option for T1 movement progression due to its lack of sustainability,
Likewise for the T2, which saw similar effect but with less control on in-set
fatigue management. Beyond 10 reps most lifters want to push to 15 or 20 reps
and movement quality suffers as they attempt an unplanned widow maker <i style="mso-bidi-font-style: normal;">after T1 movements.</i> <span style="mso-spacerun: yes;"> </span>For that reason <u>specifically</u> T2 MRS is
less recommended, especially to lifters with masochistic leanings. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
To be clear, MRS is not too different than RPE, nor is it
inherently better. It is simply another option to <i style="mso-bidi-font-style: normal;">auto regulation,</i> wherein that it auto regulates <i style="mso-bidi-font-style: normal;">rep effort</i> versus <i style="mso-bidi-font-style: normal;">intensity effort.</i> (And to be fair to RPE, MRS is a significantly
less proved.) <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
If attempted it is recommended that MRS be used by more
advanced lifters. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
A MRS approach is however the most recommended means of
progression for the T3 regardless of lifter ability. Most lifters took to T3 MRS
guidance quickly and enjoyed it to a large degree. Which finally brings T3 into
the spotlight. For further reading and to gain a better understanding of these kinds of training concepts check out Bayesian Bodybuilding's article "2 Autoregulation Methods to improve your training progress."<o:p></o:p></div>
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<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://www.kidsappcentral.com/wp-content/uploads/2014/08/Girl-doing-science-1024x629.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://www.kidsappcentral.com/wp-content/uploads/2014/08/Girl-doing-science-1024x629.jpg" height="196" width="320" /></a></div>
<div style="text-align: center;">
Lifters faces when trying to successfully </div>
<div style="text-align: center;">
implement MRS into their programming.</div>
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: large;">T3 Accessories,
Structure and Progression<o:p></o:p></span></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Accessories in the T3 are near limitless. Here
rehabilitative and prehab movements sit beside isolation “bodybuilding type”
movements for the purpose of injury prevention, movement correction, improving muscular
endurance, and increasing the size and strength of specific muscles and muscle
groups. The T3 is the base of all strength. It is where we identify and target
problem areas regarding past and potential future injuries, as well as target
which specific muscles need assistance in order to help progress T1 and T2 lifts.
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
A larger muscle has a greater potential for strength and the
T3 is the most effective range of movements, regarding time spent, for doing
so. Volume helps drive hypertrophy and while getting in lots of reps in the T1
and T2 may be fun it opens the door for reduced movement quality, lack of
sustainability, and higher rates of injury. Not only that but it would require
great amounts of rest between sets, which increases required time in the gym. Therefore
T3 is a <i style="mso-bidi-font-style: normal;">time effective means</i> to a
lifters hypertrophy goal. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The T3 resting at the bottom of the pyramid is an ideal
location to drive volume sustainably.<span style="mso-spacerun: yes;"> </span>It
requires less rest time between sets and the recovery debt from T3 work is minimal
if the lifter has implemented proper recovery means. In general 30-50 reps per
T3 movement is recommended with the number of T3 movements being from 1-3 per
workout. More bodybuilding centric programs could have higher T3 volumes but
that would necessitate less T1 and T2 volume. <o:p></o:p></div>
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<br /></div>
<div class="MsoNormal">
Two recommended T3 progressions:<o:p></o:p></div>
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<br /></div>
<div class="MsoNormal">
<i style="mso-bidi-font-style: normal;">Note: Remember to
always leave 1-2 reps in the tank on AMRAP and MRS.</i><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
1.<u> Keep weights the same and perform MRS until a base
volume is reached</u>: At that point increase the weight and restart rep
progression. This could be done week to week or across a number of weeks. Set a
goal volume for that movement; reach it, then increase the weight used and
attempt to reach goal volume again. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Example: Lat Pull Down <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
120 x Max Reps x 4 Sets <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Once a total of 50 reps is reached (average of 12.5 reps per
set) then increase weight by 10 lb. The volume goal is dependent upon the lifter
needs, as well as the weight increase once total rep goal is reached. If
desiring to progress a T3 movements weight the progression can continue for
longer by lowering the volume goal little by little. This would mean fewer reps
per set are needed to reach that goal and fewer reps per set mean an increase
of intensity is possible. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
2. <u>Work up in weight to a given “first set” at a fixed
number of reps and from there perform a prescribed number of MRS</u>: This
allows the lifter to plan the T3 progress of weight week to week, or even
workout to workout, for a given movement while also pushing effort through use
of MRS. <o:p></o:p></div>
<div class="MsoNormal">
<br />
Example: EZ Bar Curl<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<u>Week 1:</u> <span style="color: black; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">In 3-4 sets work up to
heaviest 12-15 reps. Once reached that's the first set. Perform four more MRS at
same weight.<o:p></o:p></span></div>
<div class="MsoNormal">
<u><span style="color: black; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Week 2:</span></u><span style="color: black; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"> In 3-4 sets work up to heaviest 10-12 reps. Once reached that's
the first set. Perform three more MRS at same weight.<o:p></o:p></span></div>
<div class="MsoNormal">
<u><span style="color: black; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Week 3:</span></u><span style="color: black; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"> In 3-4 sets work up to heaviest 8-10 reps. Once reached that's
the first set. Perform two more MRS at same weight.<o:p></o:p></span></div>
<div class="MsoNormal">
<u><span style="color: black; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Week 4:</span></u><span style="color: black; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"> In 3-4 sets work up to heaviest 6-8 reps. Once reached that's the
first set. Perform one more MRS at same weight.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
This 2<sup>nd</sup> option has proven to be popular not only
for my lifters, but for myself as well. This keeps the T3 intensity progressing
within reason while also building base volumes. As the weight increases via
means of a lower “first set” rep limit more sets are needed to equal T3 base
volumes. An additional benefit of this 2<sup>nd</sup> approach is that it can
be paired up with a T1 and T2 taper so that T3 volumes decline while intensity
rises. A third benefit is that it can take an unknown movement and progress it
from T3 range to T2 range in order to make it a primary accessory. An example
would be a lifter new to the incline bench starting with T3 range intensity,
say just the bar, and over a course of a few weeks moving it up to be their
primary T2 accessory for their bench day. This is a great way to learn a lift,
get stronger at it, and then use it to effectively drive the strength for the
T1, or eventually make it a T1 movement.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Some T3 movements can be held at a given weight and
progressed in a fashion like the first example while others can progress like
the second. The benefit of a mixed T3 progression in the same program is that
some T3 movement types provide no additional benefit when done heavier, such an
example is dumbbell pec flyes. Beyond 25-30 pounds they tend to do more harm
than good so it may be best to use the first example for movements like that
and for others use the second example. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Sticking to one type of T3 progression is not required. The
T3 requires volume and effort. Both approaches produce that from lifters.<span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Lastly, some say prehab and rehab type movements should be
placed in a T4. This I argue against on the basis that most people utilizing
the GZCL Method principals already have a laundry list of excuses for not doing
the needed T3 work. Shifting prehab and rehab work to a “T4” is akin to putting
it on Mars. No one who lifts weights seriously will ever make it to Mars, except
Matt Damon, and his efforts in the gym are under scrutiny. <o:p></o:p></div>
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<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://artcreationforever.com/images/arnold-schwarzenegger/arnold-schwarzenegger-02.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://artcreationforever.com/images/arnold-schwarzenegger/arnold-schwarzenegger-02.jpg" height="400" width="317" /></a></div>
<div style="text-align: center;">
Cigar smoking is a T3 option when filming Commando.</div>
<br /></div>
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<div style="text-align: center;">
<span style="font-size: x-large;"><b style="mso-bidi-font-weight: normal;"><u>GZCLP</u></b> </span></div>
<div style="text-align: center;">
(GZCL Linear Progression for new lifters)<o:p></o:p></div>
</div>
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<div style="text-align: center;">
<br /></div>
</div>
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Novice lifters and coaches are familiar with traditional, popular
models of linear progression programs. Starting Strength, Greyskull, etc. are
all the top performers in this class of programming for a person new to
strength training. As an option, these lifters can use GZCLP to transfer into a
progression scheme with a GZCL format that eventually morphs into their own
personalized GZCL program. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
GZCLP utilizes the below T1 progression scheme: <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
Again: <u>Weight x
Reps x Sets<o:p></o:p></u></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Take the last weight from previous LP program (or start new
with GZCLP!) and perform these workouts:<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<u>Workout A1<o:p></o:p></u></div>
<div class="MsoNormal">
T1: Squat x Bar (or Last LP Weight) x 3 x 5+<o:p></o:p></div>
<div class="MsoNormal">
T2: Bench x Bar (or Last LP Weight) x 10 x 3<o:p></o:p></div>
<div class="MsoNormal">
T3: Lat Pull Down x Weight x 15 x 3+<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<u>Workout B1<o:p></o:p></u></div>
<div class="MsoNormal">
T1: OHP x Bar (or Last LP Weight) x 3 x 5+<o:p></o:p></div>
<div class="MsoNormal">
T2: Deadlift x Bar (or Last LP Weight) x 10 x 3<o:p></o:p></div>
<div class="MsoNormal">
T3: DB Row x Weight x 15 x 3+<br />
<br />
<div class="MsoNormal">
<u>Workout A2<o:p></o:p></u></div>
<div class="MsoNormal">
T1: Bench x Bar (or Last LP Weight) x 3 x 5+<o:p></o:p></div>
<div class="MsoNormal">
T2: Squat x Bar (or Last LP Weight) x 10 x 3<o:p></o:p></div>
<div class="MsoNormal">
T3: Lat Pull Down x Weight x 15 x 3+<br />
<br />
<div class="MsoNormal">
<u>Workout B2<o:p></o:p></u></div>
<div class="MsoNormal">
T1: Deadlift x Bar (or Last LP Weight) x 3 x 5+<o:p></o:p></div>
<div class="MsoNormal">
T2: OHP x Bar (or Last LP Weight) x 10 x 3<o:p></o:p></div>
<div class="MsoNormal">
T3: DB Row x Weight x 15 x 3+<br />
<div>
<br /></div>
<div>
The only difference between workouts A1 and B1 versus A2 and B2 are the T1 and T2 movements flip flopping in order. The second time through the A workout bench is now heavier than squat, likewise for deadlift over OHP. This rotation helps keep each movement trained across both tiers. </div>
<div>
<br /></div>
</div>
</div>
</div>
<div class="MsoNormal">
<u>Example Monthly Schedule for 3x Per Week</u><br />
Week 1: A1, B1, A2<br />
Week 2: B2, A1, B1<br />
Week 3: A2, B2, A1<br />
Week 4: B1, A2, B2<br />
<br /></div>
<div class="MsoNormal">
This does have the negative aspect of slower progression (at
least when reading, but in practice definitely not) than something like
Starting Strength where all movements are performed each movement and weight is
added each workout. A second negative aspect is the lower lift frequency since
the lifter is not performing the squat, bench, and deadlift each workout.
However, the benefit of GZCLP over other linear progression programs is the
added volume <i style="mso-bidi-font-style: normal;">per workout</i> for each
lift through AMRAP sets on the T1 lifts for the day, as well as the 10 rep sets
when that movement becomes a T2 a few days later. The <i style="mso-bidi-font-style: normal;">effort</i> required to continuously push the T1 and T3 progressions via
AMRAPS is what sets GZCLP apart from other linear progressions; for this reason
lifters should push their AMRAPS every workout to 1-2 reps until failure. (As
always recommended with AMRAPS and MRS.)<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Many common LP programs follow an extremely low volume
approach with moderate frequency. This is disagreeable because new lifters need
practice, and that requires reps. It is important to understand that when
coming from no base of fitness or strength training history this higher volume and
effort may require a significant deload of bar weight (“intensity” for those
new to strength training) and it is recommended that recovery means be of the
highest importance when making a transition to lifting, in particular when
choosing to use GZCLP as your ticket aboard the Gains Train. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
When needing more recovery while on GZCLP more reps can be
left in the tank, thus lowering the overall effort of that workout. This then
reduces training stress and lessens the recovery debt of that workout. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: large;">GZCLP T1 Progression<o:p></o:p></span></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Start with three reps for five sets, last set AMRAP (3x5+) adding
weight workout to workout and when base volume of 15 is missed (because the
lifter did not think they could do 1-2 more, not because of actual failure)
then the lifter would use that same weight they missed at and continue progression
by dropping to 2 reps per set, for 6 sets, last set AMRAP (2x6+). This would
then start progression again, adding weight workout to workout until they
failure to achieve base volume of 12. Once failure with 2x6+ occurs then the reps
would drop a third step to one rep per set for 10 sets, last set AMRAP. (1x10+)
Continue to add weight workout to workout with the ten singles. When failure to
reach base volume of 10 occurs rest for 2-3 days and test for a 5RM.<span style="mso-spacerun: yes;"> </span>Use 85% of this new 5RM to start the next
cycle of 3x5+ and progress in similar fashion to the previous cycle. Each
successive repeat through 3x5+ will be shorter due to the lifter now being
stronger. <o:p></o:p></div>
<div class="MsoNormal">
<div id="yiv5458907849yui_3_16_0_ym19_1_1463073815157_20679" style="-webkit-padding-start: 0px; font-family: 'Times New Roman', Times, FreeSerif, serif; font-size: 15.4px; line-height: 21.56px;">
<u style="-webkit-padding-start: 0px;"><br /></u></div>
<div id="yiv5458907849yui_3_16_0_ym19_1_1463073815157_20679" style="-webkit-padding-start: 0px; font-family: 'Times New Roman', Times, FreeSerif, serif; font-size: 15.4px; line-height: 21.56px;">
<u id="yiv5458907849yui_3_16_0_ym19_1_1463073815157_20729" style="-webkit-padding-start: 0px;">GZCLP T1 Progression Table</u> (Cheat Sheet)</div>
<div dir="ltr" id="yiv5458907849yui_3_16_0_ym19_1_1463073815157_20679" style="-webkit-padding-start: 0px; font-family: 'Times New Roman', Times, FreeSerif, serif; font-size: 15.4px; line-height: 21.56px;">
<span id="yiv5458907849yui_3_16_0_ym19_1_1463073815157_21395" style="-webkit-padding-start: 0px; font-size: 15.4px; line-height: 21.56px;">- Add weight workout to workout.</span></div>
<div id="yiv5458907849yui_3_16_0_ym19_1_1463073815157_20679" style="-webkit-padding-start: 0px; font-family: 'Times New Roman', Times, FreeSerif, serif; font-size: 15.4px; line-height: 21.56px;">
- Progress from base volume 15 to 10. Only dropping bases when weight can no longer be added to the current one.</div>
<div dir="ltr" id="yiv5458907849yui_3_16_0_ym19_1_1463073815157_20679" style="-webkit-padding-start: 0px; font-family: 'Times New Roman', Times, FreeSerif, serif; font-size: 15.4px; line-height: 21.56px;">
<i id="yui_3_16_0_ym19_1_1463073815157_31518" style="-webkit-padding-start: 0px;">M</i><i id="yiv5458907849yui_3_16_0_ym19_1_1463073815157_21770" style="-webkit-padding-start: 0px;">eans don't drop bases if you're still getting extra reps on the AMRAPs. </i></div>
<div dir="ltr" id="yiv5458907849yui_3_16_0_ym19_1_1463073815157_20679" style="-webkit-padding-start: 0px; font-family: 'Times New Roman', Times, FreeSerif, serif; font-size: 15.4px; line-height: 21.56px;">
- Retest 5RM after failure to achieve base volume 10 (1x10+) </div>
<div id="yiv5458907849yui_3_16_0_ym19_1_1463073815157_20679" style="-webkit-padding-start: 0px; font-family: 'Times New Roman', Times, FreeSerif, serif; font-size: 15.4px; line-height: 21.56px;">
Base Volume Reps Sets</div>
<div id="yiv5458907849yui_3_16_0_ym19_1_1463073815157_20679" style="-webkit-padding-start: 0px; font-family: 'Times New Roman', Times, FreeSerif, serif; font-size: 15.4px; line-height: 21.56px;">
15 3 5+ (+ means last set is AMRAP) </div>
<div dir="ltr" id="yiv5458907849yui_3_16_0_ym19_1_1463073815157_20679" style="-webkit-padding-start: 0px; font-family: 'Times New Roman', Times, FreeSerif, serif; font-size: 15.4px; line-height: 21.56px;">
<span id="yiv5458907849yui_3_16_0_ym19_1_1463073815157_21083" style="-webkit-padding-start: 0px; font-size: 15.4px; line-height: 21.56px;"> 12 2 6+ </span></div>
<div dir="ltr" id="yiv5458907849yui_3_16_0_ym19_1_1463073815157_20679" style="-webkit-padding-start: 0px; font-family: 'Times New Roman', Times, FreeSerif, serif; font-size: 15.4px; line-height: 21.56px;">
<span id="yiv5458907849yui_3_16_0_ym19_1_1463073815157_21086" style="-webkit-padding-start: 0px; font-size: 15.4px; line-height: 21.56px;"> 10 1 10+ </span></div>
<div dir="ltr" id="yiv5458907849yui_3_16_0_ym19_1_1463073815157_20679" style="-webkit-padding-start: 0px; font-family: 'Times New Roman', Times, FreeSerif, serif; font-size: 15.4px; line-height: 21.56px;">
<span style="-webkit-padding-start: 0px; font-size: 15.4px; line-height: 21.56px;"><br /></span></div>
</div>
<div class="MsoNormal">
It is recommended that no more than 5/2.5 to 10/4.5 (LB/KG) be
added workout to workout for novices and early intermediates. Do not push AMRAP
sets beyond 10 reps even if there’s enough gas in the tank to do so. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<i style="mso-bidi-font-style: normal;">Do not add weight set
to set for any of the workouts. These are to be done at a fixed weight across
all sets. Weight is only added when repeating the workout with that movement as
a T1.<o:p></o:p></i><br />
<i style="mso-bidi-font-style: normal;"><br /></i>
<u>Recommended 5RM Testing Approach</u><br />
<br />
<div dir="ltr" id="yiv5458907849yui_3_16_0_ym19_1_1463073815157_19889" style="-webkit-padding-start: 0px;">
<span style="font-family: "times" , "times new roman" , serif;">The best way for this to happen is to follow a back plan from where you'd like to end at (a ball park range of weight.) This can be estimated pretty easily by using the lifter performance on their last workout of the base volume 10 (1x10+.) </span></div>
<div dir="ltr" id="yiv5458907849yui_3_16_0_ym19_1_1463073815157_19889" style="-webkit-padding-start: 0px;">
<span style="font-family: "times" , "times new roman" , serif;"><br clear="none" style="-webkit-padding-start: 0px;" /></span></div>
<div dir="ltr" id="yiv5458907849yui_3_16_0_ym19_1_1463073815157_19889" style="-webkit-padding-start: 0px;">
<span style="font-family: "times" , "times new roman" , serif;"><i>Example Lifter</i>: 295 lb. x 1 x 10 was their last workout. They assume if any more weight were to be added then failure to achieve base volume 10 would occur. They determine to retest for a new 5RM. </span></div>
<div dir="ltr" id="yiv5458907849yui_3_16_0_ym19_1_1463073815157_19889" style="-webkit-padding-start: 0px;">
<span style="font-family: "times" , "times new roman" , serif;"><br clear="none" style="-webkit-padding-start: 0px;" /></span></div>
<div dir="ltr" id="yiv5458907849yui_3_16_0_ym19_1_1463073815157_19889" style="-webkit-padding-start: 0px;">
<span style="font-family: "times" , "times new roman" , serif;">The 295 lb. lifted in their last 1x10+ workout would be a conservative starting point for a new 5RM. Back planning from here the ideal way to not overly fatigue before testing for a new 5RM would be a warm-up along these lines: </span></div>
<div dir="ltr" id="yiv5458907849yui_3_16_0_ym19_1_1463073815157_19889" style="-webkit-padding-start: 0px;">
<span style="font-family: "times" , "times new roman" , serif;"><br clear="none" style="-webkit-padding-start: 0px;" /></span></div>
<div dir="ltr" id="yiv5458907849yui_3_16_0_ym19_1_1463073815157_19889" style="-webkit-padding-start: 0px;">
<u id="yiv5458907849yui_3_16_0_ym19_1_1463073815157_25567" style="-webkit-padding-start: 0px;"><span style="font-family: "times" , "times new roman" , serif;">Weight/Reps/Sets</span></u></div>
<div dir="ltr" id="yiv5458907849yui_3_16_0_ym19_1_1463073815157_19889" style="-webkit-padding-start: 0px;">
<span style="font-family: "times" , "times new roman" , serif;"> Bar x 10 x 3 </span></div>
<div dir="ltr" id="yiv5458907849yui_3_16_0_ym19_1_1463073815157_19889" style="-webkit-padding-start: 0px;">
<span style="font-family: "times" , "times new roman" , serif;"> 95 x 5 x 3</span></div>
<div dir="ltr" id="yiv5458907849yui_3_16_0_ym19_1_1463073815157_19889" style="-webkit-padding-start: 0px;">
<span style="font-family: "times" , "times new roman" , serif;"> 135 x 3 x 1 </span></div>
<div dir="ltr" id="yiv5458907849yui_3_16_0_ym19_1_1463073815157_19889" style="-webkit-padding-start: 0px;">
<span style="font-family: "times" , "times new roman" , serif;"> 185 x 2 x 1</span></div>
<div dir="ltr" id="yiv5458907849yui_3_16_0_ym19_1_1463073815157_19889" style="-webkit-padding-start: 0px;">
<span style="font-family: "times" , "times new roman" , serif;"> 225 x 1 x 1</span></div>
<div dir="ltr" id="yiv5458907849yui_3_16_0_ym19_1_1463073815157_19889" style="-webkit-padding-start: 0px;">
<span style="font-family: "times" , "times new roman" , serif;"> 255 x 1 x 1</span></div>
<div dir="ltr" id="yiv5458907849yui_3_16_0_ym19_1_1463073815157_19889" style="-webkit-padding-start: 0px;">
<div dir="ltr" id="yiv5458907849yui_3_16_0_ym19_1_1463073815157_26036" style="-webkit-padding-start: 0px;">
<span style="font-family: "times" , "times new roman" , serif;"> 275 x 1 x 1</span></div>
<div dir="ltr" id="yiv5458907849yui_3_16_0_ym19_1_1463073815157_26038" style="-webkit-padding-start: 0px;">
<span style="font-family: "times" , "times new roman" , serif;"> 295 x 5 x 1</span></div>
<div dir="ltr" id="yiv5458907849yui_3_16_0_ym19_1_1463073815157_26038" style="-webkit-padding-start: 0px;">
<span style="font-family: "times" , "times new roman" , serif;"><br clear="none" style="-webkit-padding-start: 0px;" /></span></div>
<div dir="ltr" id="yiv5458907849yui_3_16_0_ym19_1_1463073815157_26038" style="-webkit-padding-start: 0px;">
<span style="font-family: "times" , "times new roman" , serif;">Using this method the lifter can get a good specific warm up for the movement their testing. Amassing many reps in a non-fatiguing intensity and volume range; commonly referred to as "greasing the groove" this approach is ideal way to approach a testing event. For lifters in the four-plate plus range of weights jumps from 95-135-185-225-275-315-365-405 are recommended, with singles starting at 275.</span></div>
<div dir="ltr" id="yiv5458907849yui_3_16_0_ym19_1_1463073815157_26038" style="-webkit-padding-start: 0px;">
<span style="font-family: "times" , "times new roman" , serif;"><br clear="none" style="-webkit-padding-start: 0px;" /></span></div>
<div dir="ltr" id="yiv5458907849yui_3_16_0_ym19_1_1463073815157_26038" style="-webkit-padding-start: 0px;">
<span style="font-family: "times" , "times new roman" , serif;">If the lifter above got the 295x5 and felt like they had more in the tank then 5-10 lb. increases can be completed from this point, each for 5 reps per increase. Again, starting at the last 1x10+ workout's weight is an</span><span style="font-family: "times" , "times new roman" , serif;"> </span><i id="yiv5458907849yui_3_16_0_ym19_1_1463073815157_26869" style="-webkit-padding-start: 0px; font-family: Times, 'Times New Roman', serif;">intentionally conservative</i><span style="font-family: "times" , "times new roman" , serif;"> choice. If the lifter were to get 295x5 and feel confident about a 20-25 lb. increase for their next attempt then I could endorse that. Risk is an element of progress and it is important for the lifter to learn how their mind estimates their abilities. The earlier they can do so, the better. By taking calculated risks the lifter can become more adept at estimating their abilities more accurately; an investment in the long term. </span></div>
<div style="font-family: 'Helvetica Neue', 'Segoe UI', Helvetica, Arial, 'Lucida Grande', sans-serif; font-size: 13px;">
<br /></div>
</div>
</div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: large;">GZCLP T2 Progression<o:p></o:p></span></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Progress ten reps for three sets (10x3) adding weight
workout to workout until the failure to reach base volume of 30 reps. When
failure to reach base volume of 30 reps occurs drop to eight reps for three
sets (8x3) and continue to add weight, this too will eventually end with
failure to reach base volume of 24. Once 8x3 ceases to improve drop to six reps
for three sets (6x3). Once failure to reach base volume of 18 restart the
process for two to three cycles more, each cycle resetting at 10x3, but at a
slightly heavier weight than previously used- no more than 20/9. (LB/KG) <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Continue attempting to progress a core T1 lift (Squat,
Bench, Deadlift, or OHP) in the T2 until comfortable moving into a more
traditional GZCL method structure using an optional variety in the T2; incline
from OHP as an example. This will help introduce variety, a staple of the GZCL
Method, to newer lifters.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: large;">GZCLP T3 Progression<o:p></o:p></span></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Progress by using the last set AMRAP. Once the weight can be
lifted for 25 reps on that last set an in increase in weight should occur. A
back isolation movement such as a row or lat pull down (or pull up if possible)
should be used as the initial T3 movements for Workouts A &B. Be modest in
this progression because T3 movements will have lower thresholds of weight
increases. Eventually these T3 movements will build intensity and volume to
match requirements needed for a potential T2b movement in a full scale GZCL
program, if necessary or desired. (Since back isolations can be T2 movements as
explained earlier.) <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Once GZCLP recovery is stabilized and progression through
two to three cycles is complete adding volume from the bottom up in order to
more completely transfer to a truer GZCL approach is recommended. This approach
is detailed below. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">Transferring to and
Going from Novice to Intermediate on GZCL<o:p></o:p></b></div>
<div class="MsoNormal">
When first considering switching to a <i style="mso-bidi-font-style: normal;">GZCL Method</i> style of training understand that the workload is typically
more than what’s expected. This can be mitigated by accepting that going full
steam into a new training program is likely to result in disaster and a better
decision is to get the feet wet first. Start with a single movement per tier,
per workout, and keep volume at base levels for each tier. (T1: 10/ T2: 20/ T3:
30) By doing so the initial stress of switching to a GZCL Method approach can
be recoverable. From there it is suggested that as an individual’s adaptation
occurs the volume then <i style="mso-bidi-font-style: normal;">increase from the
T3 up</i>. <b style="mso-bidi-font-weight: normal;"><o:p></o:p></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Start increasing the volume of the T3 by adding a second movement
(T3b) for a single set of 8-10 reps. This can be done for just one day or
multiple days. If that is manageable increase that T3b by one set again the
next workout <i style="mso-bidi-font-style: normal;">while also adding a few reps
to the existing T2 movement.</i> These additional T2 reps can be tacked onto
existing sets or by adding a whole new set to that tier. By doing so the volume
base increases from the bottom up, just as a pyramid should. Each time the new
T3 movement is performed another set should be added until it has reached a
base volume level of 30. Do not add more than three movements; stop adding reps
when each movement has a base volume of 30. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
After three T3 movements with 30 total reps each has been
added, <u>without any recovery issues</u>, push the T3a movement up to 50 reps
total each workout it is performed. This will expose the novice and intermediate
lifter to very high rep sets and could act as an initial exposure to different
effort increasing training methods, rest-pause as an example. This approach
will finalize effort and work capacity needed to make a sustainable switch to a
second T2 movement if desired.<span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Once achieved the lifter is essentially running a personalized
model of GZCL built around their means and abilities. From there they have a
solid understanding of how to adjust training variables up or down to achieve
training goals. These variables are most commonly recognized as intensity,
volume, and effort.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<i style="mso-bidi-font-style: normal;">Warning</i>: If increasing
volume from top to bottom were to occur the lifter would likely see an
immediate positive impact from the added T1 volume, but they would quickly be
adding too many reps (assuming it was done semi-intelligently with rep addition
via singles to the T1) to the most intense tier and their work capacity could
not maintain efforts, and recovery debt would require bankruptcy. Similarly,
adding volume to each tier simultaneously results in like performance decline,
just on a longer timeline. Building from the bottom up builds muscular
endurance and work capacity, each of which are needed to successfully and
sustainably progress all tiers. <o:p></o:p></div>
<div class="MsoNormal">
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://i.imgur.com/PjkOS.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://i.imgur.com/PjkOS.jpg" height="157" width="400" /></a></div>
<div style="text-align: center;">
Not my image but a good representation of </div>
<div style="text-align: center;">
what <i>will not happen </i>when<i> </i>running GZCLP</div>
<br /></div>
<div class="MsoNormal">
<div style="text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: x-large;">The Rippler, GZCL
UHF</span></b></div>
<div style="text-align: center;">
<b style="mso-bidi-font-weight: normal;"><u><span style="font-size: x-large;">and Deadlift Wave Forms</span></u></b></div>
</div>
<div class="MsoNormal">
<div style="text-align: center;">
<br /></div>
<div style="text-align: left;">
<b><span style="font-size: large;">The Rippler</span></b></div>
<div style="text-align: left;">
<b><br /></b></div>
<a href="https://www.reddit.com/r/powerlifting/comments/41b1xl/17_january_2016/cz0xkgp">Read up on a client's progress running the finalized version of <i>The Rippler</i>.</a><br />
<br /></div>
<div class="MsoNormal">
The early versions of The Rippler, a four-day basic
upper/lower split, had three-week T1 waves. But a more aggressive, yet
sustainable progression model proved to be bi-weekly undulation in intensity
and reps per set. Volume in the T1 and T2 still closely match GZCL guidelines
but instead of weekly increases in weight it follows a “Two-Up, One-Down” model
with 5% additions on up weeks and 2.5% decreases on down weeks. A longer
progression timeline sure, but this affords the opportunity to amass greater
volume at intensity, thereby building ability more sustainably with a longer
and more consistent upward average slope. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Progression example:<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<i style="mso-bidi-font-style: normal;">Note: The intensity of
each tier is based on the specific movement and its own Training Max (TM) with <u>T1
set at 2RM and T2 movements set at 5RM.</u> <o:p></o:p></i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<u>Day One<o:p></o:p></u></div>
<div class="MsoNormal">
T1 Movement: Bench Press <o:p></o:p></div>
<div class="MsoNormal">
T2 Movement: Incline Bench<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Week 1: T1: 85%x5x3, T2: 80%x6x5<o:p></o:p></div>
<div class="MsoNormal">
Week 2: T1: 90%x3x4+, T2: 85%x5x5<o:p></o:p></div>
<div class="MsoNormal">
Week 3: T1: 87.5%x4x3, T2: 90%x4x5+<o:p></o:p></div>
<div class="MsoNormal">
Week 4: T1: 92.5%x2x5, T2: 82.5%x6x4 <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The above example shows the T1 “Two Up, One Down” model and the
T2 three-week linear progression format. The fourth week acts as a break from
extra fatigue because with low T1 volumes and without the use of an AMRAP in
either tier the lifter rests from extended effort. This is not a deload because
the T1 and T2 still match GZCL guidelines, but the reduced fatigue allows for
better recovery from accumulated stress. This is especially helpful as the
program continues without a significant deload for 12-weeks. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;"><b style="mso-bidi-font-weight: normal;">GZCL UHF</b><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<i style="mso-bidi-font-style: normal;">Disclaimer: This model
has yet to see completion, as at the time of writing I am at the start of Week
4. It is however, awesome. <o:p></o:p></i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<i style="mso-bidi-font-style: normal;">GZCL UHF</i> (Ultra
High Frequency) was created as a <i style="mso-bidi-font-style: normal;">new test</i>
to my original method’s concepts. Like <i style="mso-bidi-font-style: normal;">The
Rippler</i> and <i style="mso-bidi-font-style: normal;">Deadlift Wave Forms </i>the
UHF model has had some of its parts and pieces tested by a few of my clients
and myself in trial programs. So far the full <i style="mso-bidi-font-style: normal;">GZCL UHF</i> program is proving to be successful in adopting a DUP
model of progression. Daily Undulating Periodization has been proven across a
huge population of lifters <u>not</u> using the <i style="mso-bidi-font-style: normal;">GZCL Method</i> principles, but I questioned whether or not the two
could be married and remain effective- or perhaps, more effective.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The difference, however minimal, is the progression
structure and exercise variety being matched to existing <i style="mso-bidi-font-style: normal;">GZCL Method</i> protocols. The UHF model uses a more traditional
approach to DUP than <i style="mso-bidi-font-style: normal;">The Rippler</i>. (Workout
to workout versus weekly undulation in volume and intensity.) <i style="mso-bidi-font-style: normal;">GZCL UHF</i> is built around daily
undulation of work across both upper and lower body movement types <i style="mso-bidi-font-style: normal;">in the same workout</i>, thus making each
training session a “full body” one. UHF employs daily undulation in work while
also implementing the GZCL principles of the three tiers, T1 movement
specificity, and aggressive use of variety via accessories in the T2 and T3. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
GZCL UHF is programmed as a five days per week program, but
can be used with as little as four days and as high as six per week, using
three-week blocks for both T1 and T2 movements. The T1 resets base intensities
and volumes every fourth week. The T2 progresses in the same three-week blocks
but with other controls in place to maintain progression sustainability from
weeks four through nine. In the UHF model greater importance is placed on the
effort of the T1, which is accomplished by AMRAP sets <i style="mso-bidi-font-style: normal;">every workout</i>. T2 movements experience AMRAP sets every fourth week
because the decreased T1 intensity necessitates an increase in overall effort.
Using an AMRAP in the T2 accomplishes this task.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<i style="mso-bidi-font-style: normal;">Note: The intensity of
each tier is based on the specific movement’s own (TM) <u>with both T1 and T2
being set at a recent or conservative estimate 2RM.</u> Like type movements
could use the same TM but with adjusted working intensities. Ex: Sling Shot
bench can be based on raw bench TM but programmed at modestly higher intensities
and safety squat bar use would be adjusted to lower intensities than normal
squat work.<o:p></o:p></i></div>
<div class="MsoNormal">
<br />
<div class="separator" style="clear: both; text-align: center;">
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<div style="text-align: center;">
Wherein I talk about this post while training with</div>
<div style="text-align: center;">
the GZCL UHF program.</div>
<div style="text-align: center;">
<br /></div>
</div>
<div class="MsoNormal">
Progression example:<br />
<br />
<u>Day One<o:p></o:p></u></div>
<div class="MsoNormal">
T1 Movement: Squat<o:p></o:p></div>
<div class="MsoNormal">
T2 Movement: Incline Bench<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Week 1: T1: 85%x4x3+, T2: 60%x10x4+<o:p></o:p></div>
<div class="MsoNormal">
Week 2: T1: 90%x3x4+, T2: 65%x8x4<o:p></o:p></div>
<div class="MsoNormal">
Week 3: T1: 95%x2x5+, T2: 70%x6x4<o:p></o:p></div>
<div class="MsoNormal">
Week 4: T1: 87.5%x3x1, 90%x2x1, 92.5%x5x1+, T2: 75%x5x5+<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The above UHF example shows the three-week block format for
T1 movements and similar set up for T2 movements. The noticeable difference is
the ascending rep structure shift of the T1 with intensity drop from Week-3 to
Week-4. The T2 continued to increase by 5% into the fourth week, which marks
the start of the next block.<span style="mso-spacerun: yes;"> </span>The focus
of that next block shifts to higher average intensities and specificity in the
T1 (due to singles use.) Beyond Week 4 the T2 improves at a slower rate of 2.5%
through the second and third blocks. The slower rate of T2 intensity
progression allows for extension beyond the recommended three-week block
length. Changes in T2 movement options also help align progression to the
recommended three-week blocks. <span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Second Tier intensity progression is made dually possible
because of accessories use versus a competition lift. Most lifters, myself
included, have an easier time with progressing intensity on accessories rather
than main lifts, this is because of the lower maximal weight threshold of those
accessories and a learning curve’s impact on lift improvement. The less
familiar a lifter is with an accessory movement the easier it is to make
progress on that lift simply by learning the mechanics and performance of the
lift itself. This concept is similar in nature to beginner progress with the
core lifts on LP programs. General strength and progressive overload are factors
in increasing bar weight, but so is simply practicing and getting better at the
lifts themselves. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
GZCL UHF cycles through blocks of T1 progression of straight
sets and ascending sets, then as it nears completion greater emphasis is set on
training specificity through use of singles at higher T1 intensities with T2
movements shifting towards competition standards and intensities; themselves
becoming more specific in nature. Non-competition movement accessories are
still used towards the end in the T2 but their intensity and reduced reps per
set boosts their training specificity also.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
GZCL UHF was originally built as a 9-week program but after
consideration it was determined that a 5-week UHF inspired model could be built
as an introduction of sorts to the 9-week model. Those not wanting to work
through 9-weeks of sub-maximal work can also use it. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: large;">Deadlift Wave
Forms <o:p></o:p></span></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Deadlifting requires a nuanced approach. Some people can
train it infrequently and see progress. Perhaps reaping carryover from their
intense squat training. Some may deadlift twice a month and feel like a car hit
them, whereas others can manage to deadlift multiple times per week without
suffering that often shouted warning of “Central Nervous System” apocalypse. If
there’s one thing I’ve learned about deadlifting it is that everyone can be a
better deadlifter if they manage to <i style="mso-bidi-font-style: normal;">find
a way to love training</i> the deadlift. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Below is a nine-week progression on the deadlift that I
found loving. Much like the beta versions of <i style="mso-bidi-font-style: normal;">The Rippler</i>, this deadlift specific program's beta version had positives and negatives to it. A few negatives were needlessly
high deficits and too much time spent using them, too much sub-maximal “speed”
work rather than any overload work at all, just to name a few. <i style="mso-bidi-font-style: normal;">Deadlift Wave Forms</i> is performed in a
slightly unconventional means and thus could possibly spawn a different way of
approaching <span style="mso-bidi-font-weight: bold;">deadlift training, likely
for the better, and hopefully a means for some to finally enjoy deadlifting. <o:p></o:p></span></div>
<div class="MsoNormal">
<br />
<div class="separator" style="clear: both; text-align: center;">
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<div style="text-align: center;">
My first run through early versions of </div>
<div style="text-align: center;">
Deadlift Wave Forms</div>
<br /></div>
<div class="MsoNormal">
<i style="mso-bidi-font-style: normal;">Note: This deadlift
specific program is built to be part of a general training plan.</i> <i style="mso-bidi-font-style: normal;">Also keep in mind AMRAP and MRS guidelines
to leave 1-2 reps left in the tank.</i><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">Weeks 1 to 3<o:p></o:p></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The lifter finds a rep max from ascending deficit heights. Each
day’s RM attempt is then followed by work based on a lower percentage of that
max from the same deficit height. These lighter sets are based on the T1 volume
guidelines, with an AMRAP at the end, which trains the lifter to strengthen
their most compromising position- the start. These AMRAPS and the longer ROM
pulls increases TuT, which increases fatigue in a low volume approach at the
start of this deadlift cycle. By this means it mimics a traditional higher
volume approach in traditional block periodization. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">Weeks 4 to 6<o:p></o:p></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The lifter returns to pulling from the floor with all
weights being based on a deficit RM from the first block. These pulls from the
floor will feel easier at the start and since they are based on <i style="mso-bidi-font-style: normal;">deficit work</i> the volume can be
reasonably higher without significant negative impact on rep quality. The use
of AMRAP sets in this 2<sup>nd</sup> block is primarily through the heavier
pulls, whereas the 1<sup>st</sup> block used AMRAP sets on the lighter sub max
work. This allows the lifter to push the effort hard on the day’s heavier
weight and then use the lighter back off sets as a means to address rep quality
and regain any ground lost there. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">Weeks 7 to 9</b><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Here in the third and final block the lifter will again find
a RM, but this time from the floor. Work following that RM attempt is slightly
heavier and <i style="mso-bidi-font-style: normal;">from blocks</i> rather than
from a deficit. In this way the 3<sup>rd</sup> block very much resembles the 1<sup>st</sup>
block, just backwards. The emphasis is developing the lockout specifically. This
is executed by using slightly heavier weights than were lifted with the
preceding RM. These block pulls are in line with recommendations made in the T2
section. So if that was skipped, go back and read it. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Their intensity is only slightly heavier than what can be
moved, the height of the blocks are small, and the volume performed will be
higher than what most lifters commonly perform with block pulls. (A second
reference back to the T2 discussion and the importance of TuT in training
adaptation.) The block pulls in this 3<sup>rd</sup> micro cycle are performed by
means of MRS and are the best way to get the lifter moving heavy weights while
sustainably pushing fatigue nearing the 1RM test at the end of the training
cycle. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Each “Rep Max” in <i style="mso-bidi-font-style: normal;">Deadlift
Wave Forms </i>should stop increasing in weight when the lifter feels they can
only add 10 to 20 more pounds on their next attempted set. Save that effort to
crush the AMRAPS/MRS in that workout. By doing so the lifter will maintain a
higher level of rep quality across sets while accumulating more reps.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">Accessories Use</b><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
While running <i style="mso-bidi-font-style: normal;">Deadlift
Wave Forms</i> the lifter should include a T2 pulling movement, preferably
Stiff Leg Deadlifts, on a separate day. This should be run as the T2 accessory
to an existing squat day. Leg curls should also be included on that day. Deadlift
day has no T2, but if the lifter has the work capacity it is suggested that the
front squat be used as an optional T2 on deadlift day. Deadlift day has three
T3 accessories. These three movements are one vertical pulling movement (either
lat pull down or pull up varieties), one horizontal pulling movement (any row
variety), and a single biceps curl movement. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The T3 progression is up to the lifter, it is recommended
that the second T3 progression detailed above be used as it focuses on
increasing T3 intensity week to week with volume tapering near the end of the
nine week deadlift program. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">Why This Works</b><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Deficit deadlifts are the go to for improving speed from the
floor and general back strength needed for strong pulling. By starting in a
disadvantaged position the lifter has to stay tighter and work harder to
complete the reps cleanly. Each week they are working to refine their position
so that even as the deficit becomes greater- so does how well they can set up
for that deficit and complete the lift with the best form possible. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
From a high deficit the pull itself will look much different
than one straight from the floor. But at this point in the training cycle
specificity isn’t what we are after. The point of this is to spend more time
under tension in a compromising position- and a heavy pull from a three-inch
deficit will comparatively take<i style="mso-bidi-font-style: normal;"> forever
and feel awful</i>. <o:p></o:p></div>
<div class="MsoNormal">
Following three weeks of deficits comes three more pulling
from the floor. There the lifter returns to “standard” form deadlifting. This allows
them to refine their normal position and get lots of quality volume in and
sustainably train the deadlift for another three weeks, ideally improving their
set up and rep quality bit by bit. The heavier AMRAP sets in the 2<sup>nd</sup>
micro cycle push the fatigue and prepares the lifter for the 3<sup>rd</sup>
micro cycle’s RM attempts from the floor and its MRS block pulls. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The first two blocks prepare the lifter for the third where RM
finding from the floor and MRS block pulls prepare the lifter for a relatively
easy new 1RM attempt. By the end of this deadlift cycle when the lifter
attempts their new max it will be finished before the video even starts to
roll.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Sorry Instagram followers.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">Structure and
Progression</b><o:p></o:p></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<u><b>Weight </b>x <b>Reps </b>x
<b>Sets</b><o:p></o:p></u></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">[Cycle 1]<o:p></o:p></b></div>
<div class="MsoNormal">
Week 1: Find a 3RM from a 1” deficit. <o:p></o:p></div>
<div class="MsoNormal">
Then reduce weight by 20% from that 3RM for 3 x 5+ <span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
<div class="MsoNormal">
<i style="mso-bidi-font-style: normal;">(Recall that “+” means
perform an AMRAP of the last set.)</i><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Week 2: Find a 2RM from a 2” deficit. <o:p></o:p></div>
<div class="MsoNormal">
Then reduce weight by 25% from that 2RM for 2 x 5+ <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Week 3: Find a 1RM from a 3” deficit. <o:p></o:p></div>
<div class="MsoNormal">
Then reduce weight by 30% from that 1RM for 1 x 7+ <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">[Cycle 2]</b> <o:p></o:p></div>
<div class="MsoNormal">
All reps performed from the floor!<o:p></o:p></div>
<div class="MsoNormal">
<i style="mso-bidi-font-style: normal;">Important:</i><b style="mso-bidi-font-weight: normal;"> </b><i style="mso-bidi-font-style: normal;"><u>All
Cycle 2 percentages are based off Week 1’s 3RM weight.</u></i><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Week 4: 85% x 3 x 5+<o:p></o:p></div>
<div class="MsoNormal">
Then reduce weight by an additional 20% and perform 5 x 4 <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Week 5: 90% x 2 x 5+<o:p></o:p></div>
<div class="MsoNormal">
Then reduce weight by an additional 15% and perform 3 x 5<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Week 6: Week 1’s 3RM weight x 1 x 7+<o:p></o:p></div>
<div class="MsoNormal">
Then reduce weight by an additional 7.5% and perform a
single max rep set. (MRS)<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<i style="mso-bidi-font-style: normal;">Note:</i> <i style="mso-bidi-font-style: normal;">If available to the lifter bands or chains
can be added to the heavier pulls of this block. The weight at the top should
not be more than 10-15% greater than the bar weight. Accommodating resistance
should be removed for the lighter sets.<o:p></o:p></i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">[Cycle 3]<o:p></o:p></b></div>
<div class="MsoNormal">
Week 7: Find a 3RM from the floor. <o:p></o:p></div>
<div class="MsoNormal">
Then add 5% to that weight and perform four MRS from a 1”
block.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Week 8: Find a 2RM from the floor. <o:p></o:p></div>
<div class="MsoNormal">
Then add 7.5% to that weight and perform four MRS from a 2”
block.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Week 9: Find a 1RM from the floor. <o:p></o:p></div>
<div class="MsoNormal">
Then add 10% to that weight and perform two MRS from a 3”
block.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<i style="mso-bidi-font-style: normal;">Note: The rep maxes
found in Cycle 3 should be cut short of 100% effort by 10-20 pounds. Also keep
in mind that the percent to add for block pulls in Cycle 3 are <u>recommendations</u>
and can be higher or lower by 2.5% (recommended) dependent upon lifter ability.
The weight of the block pulls should allow the lifter perform 12-15 reps on
Week 7, 10-12 reps on week 8, and 8-10 reps on week 9. Do not go heavy too early, save
that weight for test day. <o:p></o:p></i></div>
<div class="MsoNormal">
<br />
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen="" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/v26FtTv6kR0/0.jpg" frameborder="0" height="266" src="https://www.youtube.com/embed/v26FtTv6kR0?feature=player_embedded" width="320"></iframe></div>
<div style="text-align: center;">
Additional pulling experiment with Deadlift Wave Forms.</div>
<div style="text-align: center;">
Lessons learned results in better programing.</div>
<div style="text-align: center;">
<span style="font-size: x-small;">(Bonus bench sesh with GZCL explanation.)</span></div>
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">Deadlift Test Day</b><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Perhaps the most stressful day of all, thus the reason why
it wasn’t included in this training cycle. I’m just not that sadistic. Jokes
aside, it is recommended that after completing <i style="mso-bidi-font-style: normal;">Deadlift Wave Forms</i> the lifter rest five to seven days. Start test
day by warming up and then ascending in singles. Work up to a single at the
recent 3RM attempt from the floor that was achieved in Week 7. From there an
optional single at their 2RM, then finally a jump in weight that will best
their old deadlift 1RM.<span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><u><br /></u></b>
<br />
<div style="text-align: center;">
<span style="font-size: x-large;"><b style="mso-bidi-font-weight: normal;"><u>Why Applications
& Adaptations </u></b><o:p></o:p></span></div>
</div>
<div class="MsoNormal">
<div style="text-align: center;">
<br /></div>
</div>
<div class="MsoNormal">
Progressive overload is the basis of getting stronger and is
the driving force behind all programming, no matter the way it is approached;
one factor is pushed over another. Whether this is weight over reps, vice
versa, or shifting the progression focus to <i style="mso-bidi-font-style: normal;">qualitative</i> factors versus quantitative ones; as discussed with
singles use. <i>Applications & Adaptations </i>is a means to show lifters everywhere that getting stronger is simple and can provide a lifetime of effective training.<o:p></o:p></div>
<div class="MsoNormal">
<br />
Strength training has been around for hundreds of years and we have fairly accurate documentation on how men in the 1910’s (and earlier!) could lift weights that are still impressive to this day. Most “benefits” of modern training principles, programs, equipment, and metrics are in my opinion, a branding tool hardly of any training significance when adjusted to the broad pool of lifters, both competitive and not. Some equipment may benefit one lifter over another, but 800 pound squats can be accomplished without monolifts, bands, chains, or any reference to Bulgarian anything, likewise with Sling Shots and 600 pound benches. Four hundred pounds was put overhead before RPE existed. And there were juggernauts before JTS, Cube, 5/3/1, Westside, and GZCL! Some lifters enjoy these things and implement them with success in their training <span style="mso-bidi-font-style: normal;">because it adds to the <i>joy and individualization</i> of their training!</span><i style="mso-bidi-font-style: normal;"> </i>The point is much can be done with less and there are infinite ways to skin the cat.<br />
<i style="mso-bidi-font-style: normal;"><br /></i></div>
<div class="MsoNormal">
Industry “experts” tend to charge grotesque amounts for programming
that is advertised as individual but is in reality- anything but. (Shamefully
they tend to do the same for their “coaching.”) These individuals perpetuate the
confusion of this truly simple pursuit as a means to ensure income. This is my attempt to show that with some
basic understanding of a few simple means to control intensity, volume,
fatigue, quality, and effort <i style="mso-bidi-font-style: normal;">anybody</i>
could program strength training in a way that is truly <i style="mso-bidi-font-style: normal;">individualized, progressive, effective and sustainable.<o:p></o:p></i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The first part of <i>Applications &Adaptations</i> detailed how an individual can use
the blank template (provided in the excel file download) to build his or her
own effective training program. Through my explanation of the tiers, potential progressions, and exercise selection the hope is readers of
this can find a way that works best for them. Whether it is similar to a
classic GZCL approach, an upper/lower split with biweekly undulation like <i style="mso-bidi-font-style: normal;">The Rippler</i>, or something more closely
related to the <i style="mso-bidi-font-style: normal;">GZCL UHF</i> scheme. Potentially something not detailed specifically but within recommendations and yet
totally unique- <i style="mso-bidi-font-style: normal;">an individualized
approach </i>- as training should be. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
If a reader can sustainably train for a long period using T1 and T2 MRS progression please pass that info along. Improvement
requires knowledge, and this is knowledge shared so reciprocate the
contribution to the lifter community. <span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
This lengthy, and likely verbose, training manual is
hopefully a large piece of the puzzle that most will need to help make them
stronger. It is admitted that a few training concepts may have been
left out, but I am confident that besides some odds and ends this is a great
resource to better programming for the masses. <span style="mso-spacerun: yes;"> </span>Those concepts are truly important
when considering special snowflakes and advanced athletes- things most of us are not, myself included. A good coach can address those populations appropriately. This is not a coaching manual, but a general guide to
strength training using a <i style="mso-bidi-font-style: normal;">GZCL Method</i> approach to programming. Most of the lifting population can use these means to make long
lasting progression; only needing to spend money when coaching and special equipment is needed or wanted. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
For a long time I have been trying to make the
world a stronger place. Since writing the <i style="mso-bidi-font-style: normal;">GZCL
Method</i> and <i style="mso-bidi-font-style: normal;">Jacked & Tan</i> I’ve
received countless progress updates from people who have used those concepts to help improve themselves, their training
partners, and clients. I await the eventual spread of <i>Applications & Adaptations </i>as well. Each continent has a lifter using my method, with maybe
Antarctica’s stupid lazy penguins being an exception. This post and the accompanying downloadable excel file with pre-populated programs and an empty template, will give easier access <i style="mso-bidi-font-style: normal;">and understanding</i> to strength training for the masses and the <i>GZCL Method </i>will continue to spread. <span style="mso-spacerun: yes;"> </span><br />
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
</div>
<br />
My goal is slowly being
realized one lifter at a time as we become stronger <i>one rep at a time.</i><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Please keep me updated on your
continued progress. I want to see how thick, solid, and tight you can get. <o:p></o:p></div>
<div class="MsoNormal">
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://i.imgur.com/s7FCgbv.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://i.imgur.com/s7FCgbv.jpg" width="200" /></a></div>
Thank you for your time,<br />
<br /></div>
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Cody Lefever AKA GZCL<o:p></o:p></div>
Unknownnoreply@blogger.com0