Been pretty busy

Here is monday's training, sorry I have updated in a couple of days, I have been pretty damn busy this past week.

Squat 3x5
Bench 3x5
pullups 3x8-15

Ok we are entering week 4 here and my weights are getting pretty hard! Monday I will be hitting 225 on the squats, which is pretty good for someone who weighs 160 lbs. Of course here is a lifter by the name of Pyrros Dimas a Greek weightlifter. He has medaled 3 times in the Olympics and weighs 169 lbs.

Back at it

Squat 3x5
Press 3x5
pullups 3x8-15

All I can say about todays video is "are you fucking kidding me!!"

Wednesday

Squat 3x5
press 3x5
deadlift 1x5

Travis Bell hitting some huge bench numbers!

Weighted pullups

Squat 3x5
bench 3x5
pullups 3x8-15

If you are getting over 15 pullups in any single set then it is time to add weight to them bad boys! Be sure to pick a weight that still can be done for 8 or over reps. This is the 3rd week we are going into, weights should be getting alittle challenging and progression should still be linear.

Freaky Friday

It's always a good idea to hit Friday's training session hard and then have the whole weekend to recover!

Squat 3x5
press 3x5
pullups, complete 50 as fast as possible!
situps, 100 as fast as possible!

I like this crazy old man in the video.

1 lb at a time

Thats how much these weight increases will drop to each workout. Right now we are doing 5 lbs a workout for all major lifts which is 30 lbs every 2 weeks! These weight increases are essential to the success of this cycle. By increasing the weight per workout we are disrupting our bodies homeostasis and forcing an adaption to occur, this is called supercompensation. If the weight were to stay the same the disruption would not occur and strength would not be built. If technique breaksdown during weight increases then drop the increase to 1/2 to 1 lb increments. The weights I picked to begin the cycle were intentionally low to allow technique and strength to be reinforced and built.

Squat 3x5
bench press 3x5
deadlift 1x5

New week, new micro cycle

Todays training is

Back squat 3x5
press 3x5
pullups 3x8-15

Just to remind everyone of how the sets are done, when you see 3x5 as the reps these are the WORK sets and they are done as sets ACROSS. This means that the weight remains the same for the 3 sets of 5 reps. By doing this we are doing a higher total tonnage of weight than if you were to work up to a set of 5. Myself as an example I will be squatting 185 for 3x5. So my tonnage for the squat will be 185 x 15 total reps = 2775 total lbs squatted, whereas if I worked up to to one heavy set of 5 with 225 my tonnage would only be 1125 lbs squatted. By doing the 3x5 scheme more overall weight is being lifted and more work is being done which translate into more strength built, also the extra sets also help to reinforce technique through a full range of motion. This is also why we increase weight every workout for the major lifts even if it is only 1 lb, because we can and we will until, well, we can't which should be in about 3-9 months, in which case a change will be made for continued progress.

BBQ

Had an awesome BBQ at work, lots of chicken and other good food

Training:
Back squat 3x5
bench 3x5
pullups 3x8-15

polish weightlifters are strong

These dudes are very strong and explosive! Polish weightlifters going through some training in their training hall.

Deadlifts

Todays training will be

squat 3x5
press 3x5
deadlift 1x5

Only one set of the deadlift is needed during this strength cycle due to the higher volume of weighted squats. But 1 set a week is plenty to maintain and increase pulling strength which will be needed when power cleans are introduced. All weights on the sets are the same and the squat weight needs to be increased over what was squated on Monday.

The press

Great instruction to the press by Mark Rippatoe, the strength standard here is a bodyweight press for 1 rep. It has been estimated that only 1 in 10,000 people can do it. An over-estimation, perhaps, but go into the gym load a bar to bodyweight and try and strict press it. Then decide if it is an over-estimation.

Strength cycle

So it begins, this cycle is devoted to strength and bringing up the squat, bench, deadlift, overhead press and pullups. Conditioning is on the back burner for now but will be cycled back in.

Squat 3x5
bench 3x5
pullups 3x 8-15

the weight remains the same on the 3x5 exercises and absolutly must be increased on Wednesday's training session even if by half a lbs.

Sweet rest day

America's cup gymnastics is on!! Mya and I are stoked! Can't wait for the summer Olympics on 8-8-08 weightlifting, boxing, wrestling, gymnastics, and track and field are my favorites to watch.