Archive for June 2010
Focus, Focus, Focus!
Today was not my greatest training session in the world. In actuality it probably was a pretty good one by normal standards but hey, I’m not trying to be normal. My numbers were up from last week but I just wasn’t feeling it.
I felt like my focus wasn’t where it should’ve been. I can’t put my finger on it but it definitely wasn’t up to snuff. Why am I tell you this?
Bad training session suck. There are no two ways about it. However, you cannot dwell on it. You’re going to have your good days and your bad days. It’s all about pushing through those bad days and doing some work. Don’t kill yourself (like I usually d0, it’s one of my many faults) because of a tough session. Just tell yourself you’re going to bring the pain to the iron the next time you get a chance. Use your recovery time to refuel and refocus for the next session.
Train hard and keep killing out there!
Minimalist Training Wk 3 Day 2
1 – Clean/Press 5×5,5,3,3,3
2a – Barbell Walking Lunge 3x16ea.
2b – DB Floor Press 3×10,10,8
3a – Pullups 3xsubmax
3b – Dips 3xsubmax
Three Training Rules I Live By
There is a ton of information out there on training rules. In fact, there is so much information out there it can be down right confusing. What movements should I include, how many reps per set, time under tension, rep speed, rest between sets, and the list goes on and on! I thought I’d add to the information out there but hopefully make it a little less confusing. Below are three training rules that I live by and follow to the letter.
1. The KISS Training Method – Training doesn’t have to be confusing. There are tons of toys in my war chest but I don’t bring them out all the time. For the most part I keep things simple with explosive/dynamic, big compound lifts, and tons of bodyweight movements. Start a training session with an explosive/dynamic lift, then pick a couple of compound lifts and finish it off with some bodyweight training.
2. INTENSITY – You have to bring this every session. Some days you will feel like crap but you have to find something to fire you up about that session. I’m a firm believer that the greatest training plan in the world can be rendered useless without bringing a consistent level of intensity to your training. In fact, I believe you should bring a high level of intensity to whatever you decide to do in life!
3. Destroy records – Notice that I didn’t say break records. You should strive to destroy your record each week. Just trying to break a record by one rep or 5 pounds is easy. Attack your records and destroy them. Go for 3 more reps or 10-20 more pounds. Keeping this mindset will also help with rule 2 above but it will also keep your training fresh. Strive to get better each week and your results will speak for themselves.
These are my favorite rules and what I live by when I wrestle with the iron.
Who is with me?
Below are my last two training sessions, that were simple, full of intensity, and record destruction!
Minimalist Training Wk 2 – Day 3
1 – Squat 5×6,6,5,5,3
2 – Deadlift 4×5,4,4,4
3 – Sled Sprint 6x2x75′ (30 sec rest after two back to back sprints)
4a – Recline Rows 3xsubmax
4b – Dips 3xsubmax
4c – Hanging Leg Raise 3×8
Minimalist Training Wk 3 – Day 1
1a – Power Clean + Throw 5×5
1b – Burpee + Broad Jump 5×5
2a – Zercher Squat 3×5
2b – Sandbag Clean 3×5
3a – Chins 3xsubmax
3b – Pushups 3xsubmax
3c – GHR situps 3×20
Beat the heat! Don’t let it beat you!
It’s going to be at least 100 degrees here in Richmond, VA today. It will be over 100 tomorrow. I train outside and in my strength shed that’s more like a Guantanamo Bay hot box! Honestly, I wouldn’t have it any other way. The old school gym I grew up training in had no AC in the summer.
I remember coming in after working construction during the summers and loving it. There was one huge fan but that was it. It was the type of environment that made you bring 2-3 shirts to train. So, as you can see very early on I got used to the heat and welcomed it.
Now some will probably get pissed and comment how unsafe training in such an environment is for you. I say stop being such a cry baby and DO WORK! You aren’t going to get any more jacked or ripped or whatever your goal is by whining about the heat. Like NIKE says “just do it!”
The iron won’t lift itself!
Today it was brutal in the strength shed. It was at least 85 degrees when I started and it was AWESOME!
Minimalist Training Wk 2 – Day 2
1 – Clean/Press 5×5
2a – BB Walking Lunge 3×20
2b – DB Floor Press 3×8
2c – Hanging Leg Raises 3×8
3a – Pullups – 3xsubmax
3b – Dips 3xsubmax
I finished off with a little gun show for good measure.
Crank up the tunes and kick the iron and the heat’s a**!
Minimalist Full Body Training Wk 2 – Day 1
Talk about minimalist training, Conan pushed a log for 20 years and look what happened to him!
Happy Father’s Day to all the dads out there!
Yeah, I know it was yesterday but better late than never right? I hope your Father’s Day was as good as mine. I woke up early played a little golf with my dad then came home and relaxed the rest of the day with my wife and son. It was a much needed rest day after kicking it up notch beginning a new training phase.
As I mentioned in my last post, I’ve started training outside in my little 17′x10′ shed. It’s awesome! It’s hot, muggy, sweaty, dirty, and nasty, just the way training should be! Out there, there it’s no excuses training at it’s best.
So, check out my training session from this morning then check out this awesome rant from my man Zach Even-Esh. It’s just too priceless not to share!
Full Body Training Wk 2 – Day 1
1a – Barbell Clean + Throw 5×6
1b – Burpee + Broad Jump 5×5
2a – Zercher Squat 3×8
2b – Sandbag Clean 3×5
3a – Chins 3xsubmax
3b – Pushups 3xsubmax
3c – GHR situps 3×15
THE END
by Zach Even-Esh
My last workout which I e mailed to you got me a lot of heat, not just literally, bit via cry baby e mails.
If you recall, I spoke about my workout with no water, and the garage door shut with the warehouse being hot as hell.
Because of all the complaints regarding how unsafe this is and that others will follow this and possibly hurt themselves I decided it is best to STOP training in such a dangerous manner.
I would HATE to see people getting mentally tougher.
I mean, now that I think about it, people are tough enough.
I will remove my article from the Blog, The Pussification of America…..
I will instead be part of the problem, as my “solutions” are too difficult and are life threatening.
I apologize if I ever caused you to sweat, strain or work outside your comfort zone. I must have been on strange drugs at the time, causing me to think and act in unsafe manners.
I apologize if I ever told you that sending text messages, checking your hair or popping zits in the mirror during your “workout” and in between sets of leg extensions was wrong.
Please – STOP working so hard. You will hurt yourself!
Squats are going to hurt your back and will ruin your knees!!!
The Bench Press will KILL your shoulders. I suggest using the smith machine and if the smith machine is not available then a GREAT substitute would be the pec deck machine.
If your gym does not have air conditioning, END your membership and find a gym that has air conditioning!
Do NOT be so insane or crazy to think that you can work out in temperatures greater than 70 degrees.
It is unsafe and unhealthy.
You will dehydrate and end up in the hospital.
If you are in high school and about to prepare for Football, have your parents organize a group and
write a letter to the principal, the superintendent of schools, the head coach and to the state regarding the need for air conditioning while training.
With double sessions approaching, you should be able to nap between workouts and have a perfectly balanced meal provided so you can optimally recover for the 2nd session of the day.
Water breaks should be given every 6 minutes and 24 seconds as this is the EXACT time your heart rate is likely to exceed 175 BPM which is EXTREMELY dangerous!
If the air temperature is beyond 84.6 degrees, organize your teammates and hold a “Player’s Strike” demanding a day off as the heat can be too tough on the body AND your mind. YOU deserve BETTER!
After EVERY practice go to the trainer and get a deep tissue massage for 20 minutes, followed by a contrast shower, alternating hot / cold water every 30 seconds.
The towels provided to you should be 100% Egyptian Cotton and the ladies who pat you dry should be 5′10″ with blonde hair, Scandinavian or Swedish for best results.
These rules should apply for ALL sports and ALL military.
Those of you who are Spec Ops in the Military, please have your Commanding Officer read this.
Print this out for him so he can read this daily.
During your long runs or specialty training missions through jungles there should be water stations set up and rest areas so you can replenish and rehydrate your body. This is EXACTLY what will happen during a REAL war and it is time to start preparing the RIGHT way!
Optimally, each water station should be 1.2 miles apart for best results. Every third water station should have a massage therapist on staff to massage your calves and feet to alleviate any discomfort or pain you may be experiencing.
The military will be moving away from REAL application and training in the REAL elements. Rather than jungle training the military will be renting NFL Football stadiums and creating mock Jungles.
The trees will be fake and the streams you cross will be created from high end pool manufacturers, loaded with deadly fish such as Guppies and Gold Fish. The snakes will not be poisonous, instead, they will be garter snakes, rented from local pet stores.
Wild Life will be rented from local pet shops and returned every night.
Soldiers in training will be allowed 1 break per every 45 minutes of training last no longer than 6.17 minutes
and no less than 3.12 minutes.
This will allow sufficient time to check facebook messages, check your e mail and call loved ones.
The Underground Strength Gym is closed as of June 20th, 2010. ALL equipment will be donated to the local scrap yard as our equipment has been deemed to dangerous for ALL people of the human race.
I can be reached for consultation at various gyms throughout NJ such as LA Fitness, Retro Fitness and Work Out World – I’m gonna keep Jersey Strong, brothers!
Lead from the front.
–Z–
Minimalist Training – Wk 1 – Day 3
For the time being I’ve decided to use the KISS principle when it comes to my training. I have everything I need in my 17′x10′ shed plus I have my entire backyard, driveway, and street. What more do you need or could you ask for?
I know most folks will frown upon training this way but I couldn’t care what those posers out there have to say. You can keep your fancy gym, with all your shiny equipment. Now there are some folks that go to these big box gyms that kick major a** and I implore you to keep doing so. However, far too often do folks go to these gyms trolling for a date for Friday night,
slathering themselves with hair gel and make up, checking their phones, sending texts, and basically walking around like they are shopping for groceries. This is NOT REAL WOLD training.
Check out day three from this week’s training cycle below.
Minimalist Training Wk 1 – Day 3
1 – Squat 5×6,6,6,5,4
2 – Deadlift 5×5,3,3,3,3
3 – Sled Sprints 2×75′x6
4a – Recline Row 3xsubmax
4b – Hanging Leg Raise 3×8
4c – Dips 3xsubmax
My body was smoked! This type of training will make you step outside of your comfort zone and pack on slabs of rugged muscle as well as getting you crazy strong!
Don’t be fooled by those fancy places but if you dare to step in one, don’t be afraid to show the posers what REAL WORLD training is all about!
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