EVOLUTION

http://nojokelifestyle.com/

What's a Lifer? Someone who isn't in to something for just a day, a month, a year...it's for life. Whether its training or your family or your job...it doesn't matter. You work at it, you build on it, you see the big picture . You don't miss workouts because it means something to you. You are like a Shakespearean actor- no matter what is going on in your life, you block it out when it's time to train. You walk into the weight room and all else disappears. Worry about it later.
J Steel

8 Traits You Should Learn From Toddlers

by Alan Stein 20. December 2011 02:48
1. Toddlers are Persistent: they never quit. Ever. When they want something… whether its food or a new toy… they do not stop until they get what they want. They are relentless! They apply the same persistence to learning a new skill (like walking, holding utensils, breaking my Blackberry, etc.). They spend hours and hours practicing until they master it.
2. Toddlers are Communicators: they speak their minds freely. Granted, it’s in the form of crying, grunting, biting, punching, laughing, and Gibberish... but they do communicate. They let you know where they stand at all times. Surprisingly, they are attentive listeners too. They don’t necessary listen to me, but when Mickey Mouse or the Wiggles are talking, trust me, they are all ears! 

3. Toddlers are Enthusiastic: they have a passion for everything they do! When they are happy, they bounce around and their faces light up the room. When they aren’t, they flail their limbs and scream like wild hyenas. But they put their heart and soul into every aspect of their lives. They don’t go through the motions.
4. Toddlers crave Structure: they are on a schedule. They go to sleep at the same time every night, get up at the same time every day, and eat (and nap) at routine times. They are consistent.
5. Toddlers are Uninhibited: they don’t care about looking cool. In fact, they don’t even know what cool is. They will (literally) crap their pants and just keep on going. They aren’t worried about what other people think; they do what makes them happy.
6. Toddlers are Creative: they think outside of the box. They will spend an hour playing with a wooden spoon or an empty paper towel roll. They make the most of what they have.


7. Toddlers are Honest: they hold nothing back when telling you what they think. They have no hidden agenda and they speak from the heart. They don’t say things to hurt your feelings; they say them because they believe it to be true. Their honesty is refreshing.


8. Toddlers teach Patience: they aren’t necessarily patient, but as their father I have to be! If you’ve ever waited 45 minutes for your toddler to put on their shoes by themselves or played Ring Around the Rosie 271 times in a row… you know what I mean.

Deloading Deadlift

15 Inch Deadlift
225 x 3
315 x3
315 X 3
315 X3
315 X 3
315 X 3


Pull Down ( Ball Grip)
130 X 10
130 X 10
130 X10


Low row Ball Grip

100 x6
100 x 6
120 X6


Been very busy and driving around Trav was in PSAC Indoor track championships in Edinboro U. felt a little worn out. deload this week and get back on track.

One Lift A Day Program

If you are struggling with trying to start a new exercise regime, I have 1 major suggestion for you to consider. The 1 lift a day program. 3-5 days a week you dedicate your training session to performing 1 lift a day. You work your butt off on that 1 single lift, and you make sure its a compound movement utilizing several muscle groups. As you progress through your training you can add in all the accessory and supplemental exercises you want. But for now, kick that 1 lift's ass. I guarantee you will be humbled by the results you can achieve by simplifying your training this way. A sample week could look like this to have balance in your training: Monday -Squats You could perform overhead squats, front squats, back squats, zercher squats, pistol squats, or a combination of them all for those who cannot bare the simplicity of a true one lift a day program. Tuesday- Pullups You could climb a rope, scale a campus board, dart up a peg board, or do towel pullups, change grips from neutral to pronated and/or supinated, perform L-pullups, add weight with chains or dumbbells or scale weight with bands. Wednesday-Sandbag Loading This is just too simple, but so darn effective at building unreal strength it will give anyone a major advantage over the competition. If you do not have a sandbag, make one for a few measly bucks.  In the meantime, you can use a keg or barrel, a swiss ball filled with water, a rock or a log, just find something heavy and pick it up and load it onto something about chest height. It is very similar in nature to a power clean, but not quite as explosive due to the implement being used. With any type of barbell speed lift, you have the ability to use a hook grip and keep the weight very close to your center of mass.  This enables you to maintain a tight grip and move the weight very quickly. By using a big, awkward sandbag, you lose the ability to use a hook grip and certainly cant keep the large bag centered over the middle of your feet. This forces you to use almost every single muscle in your body to pick the bag up and load it onto the platform, plyo box, shelf, or whatever else you have designated to load onto. Thursday - Off Friday- Press You have the option to perform a variety of presses, which might just be my favorite type of lift when my shoulder is feeling well. You could do pushups, handstand push ups, or dips all using parallel bars or rings, bench presses with a barbell or dumbbells, overhead presses with kettlebells, dumbbells, barbell, push presses and jerks.  Their is a ton a variety in this simple program if you haven't noticed. Saturday- Deadlift Yes, heavy lifting. Get a barbell or trap bar, load it up and pick it up. Simple stuff.  If you have a large tire, you could flip that bad boy today or replace the sandbag loading with it as well. Either way works great. Sunday- Off Sets, reps, and time of workout is not nearly as important as what you are doing in this simple program. Its up to you to work hard, but not kill yourself to the point that you cannot perform well tomorrow.  Give it a shot for a while to get away from the commotion of your current hectic training program.

Copyright - The Strength Shop

A ship in harbor is safe -- but that is not what ships are built for.

John A. Shedd, Salt from My Attic, 1928

MY TRAINING FOR THE PRESS

by John Davis as told to Johnny Terpak (May, 1952,
Strength & Health.)

On June 27 and 28 of this year final tryouts for the Olympic Games

will be held in conjunction with the Senior National Weight Lifting

championships. It is the ambition and dream of most athletes to qualify
and represent their country in their chosen sport. It is necessary for
these athletes to be in the best possible physical condition to qualify,
for if the athlete in question makes the team, he must spend another
six to eight weeks training to be in even better condition to compete
in the actual Games themselves,
When the various members of the American weight lifting teams
arrive on European soil they are Usually in excellent condition. Final
training preparations are done under the watchful eyes of Bob Hoffman,
coach, and Dietrich Wortmann, manager. Prior to this meeting,
members of the team train alone or with members of their respective
clubs. How can an athlete get into good condition to qualify as a
team member? I receive dozens of letters and speak to as many
lifters asking: "How do you train?" My reply is usually the same
and, except for an occasional change in the number of repetitions
employed, my program is basically the same.
If a lifter is not physically adapted to the two arm press it is a
rather difficult problem to overcome. However, it has been proven
time and again that hard work can overcome what once seemed an
impossible situation. Pete George, middleweight champion of the
world, and David Sheppard were both notoriously low pressers. Their
inability to press was not due 100% to lack of work but I shall endeavor
to prove here that at least 90% of it was. As can be seen by a quick
glance at past reports of contests in "S. & H.," Pete and Dave seldom
registered more than 220-230 in the press. Both of these fine lifters
are exceptional, to say the least, on the quick lifts. Like any other
human beings, they undoubtedly were inclined to train on those lifts
they were exceptional at rather than try to improve the lift that was
more troublesome. Pete was twice beaten by Touni because of what
he lacked on the press and three times missed international titles
because of his inability to make up the tremendous difference of his
opponent's press with his quick lifts.
In 1949, Pete improved somewhat on the press and surprised
everyone by making 242. This was at Den Haque, Nederlands, and
even Touni was shocked, for no one had expected Pete to get more
than a 231 press. Unfortunately, Pete fell short of the mark by only
a few pounds and could not make up the difference with his quick
lifts. In 1951 he took the bull by the horns and on several occasions
prior to the championships pressed 255 and on one occasion made
260. I asked him how he managed to get his press so high and the
reply was simply, "I pressed and pressed, and pressed some more. ~
Pete George does not have the temperament of a presser, not is he
built like a presser. If hard work on the press could improve his
press by 20 pounds, then hard work must be the answer.
I perform a minimum of 64 presses during a four-day training
period. I perform these presses via eight sets of presses done in series
of two. Some nights I do 10 sets, making a total of 80 presses for the
four-day training period. I never reduce my training poundage no
matter how tired I feel but rather I try to advance the training
poundage whenever my strength will permit.
The 5,4,3,2,1 system used by many lifters today, as well as the
I, 2, 3, 4, 5 system do not and will not build sustaining power in the
pressing muscles. Bob Hoffman has so often remarked: "The principal
idea of weight lifting is to build bigger and stronger men." Lifters
would do well to bear this in mind when planning their training
programs. The aforementioned training methods are contrary to basic
training ideas and should not, in my opinion, be used.
In conversation I have been quoted as saying: "I will not use less
than a certain number of repetitions or poundages no matter how sloppy
my form becomes." Certain people, in an effort to advance their own
theories regarding lifting and exercises, misconstrued, misinterpreted
and deliberately clouded the issue in confusion and double talk. As a
direct result of this alleged quote of mine, many lifters were led to
believe (and I have been questioned by several athletes on the subject)
that I actually advocated, as well as practiced, lifting contrary to the
rules set up by the governing bodies. What I did try to say was this:
There are times when a lifter does not feel up to par. Consequently,
some adjustment must be made. In my opinion, reducing the training
poundage is not the answer to the problem. If a lifter presses a heavy
weight in training that may. in some quarters, be considered a good
lift and not good somewhere else, can it be said that the lifter "cheated"
or performed the lift "incorrectly?" It was this kind of lift that I tried
to point out as being acceptable in training sessions. I certainly do not
believe that every lifter performs what might be classified as a perfect
press at all times during training. I do not advise bad pressing form in
training--for obvious reasons.
All lifters cannot have Bob Hoffman at hand to give them his
personal attention when preparing for important competition. They
must take the next best step and plan a good all-around training program.
I mentioned briefly my procedure on the press but I do not depend
entirely on presses alone to build sustaining power. It has been my
experience that additional work with the "supine press on bench" is an
excellent power builder. The fact that one can handle heavier weights
with the arms alone in this position develops tremendous powet to
drive and fight heavy poundages through the sticking point. Another
power builder, as well as helping to improve form, is the press while
seated. It is almost. impossible to cheat, bend back or heave the barbell
when seated.



Monday,Tuesday, Wednesday and Friday

Warmup: Press 135 for six reps, two sets

Press 185 for three reps.
Press 205 for three reps.
Press 255 for three reps, two sets.
Press 280 once.


Then eight sets of two presses with 300 pounds, a total of 16.
In addition, I supine press 330 three reps for five sets, and
squat with 450 five reps for five sets.

Machines vs. Free Weights: Not A Real Battle

by Dr. Ken Leistner

I am going to date myself by avoiding the term "free weights" whenever possible. It is an offensive term that in my opinion denigrates the venerable tools of the iron game. To those of us who trained with barbells and dumbbells in the 1950's and 1960's when the activity was seen by the general public as being most suitable for narcissistic weirdos, the "free weight" nomenclature does not offer appropriate respect. "Machines" relative to resistance training jargon also covers a lot of ground but is self-explanatory. The younger coaches and athletes either forget or never knew that weight training machines have existed since the 1800's. It was the breakthrough of Universal who offered the training analogy of jamming a dozen men into a phone booth (a post-World War II fun fad) that introduced "machine training" to a broad expanse of the public.

However, the invention and immediate success of Nautilus Sports/Medical Industries and its founder Arthur Jones put machine training squarely into the consciousness of the public and for the first time, made resistance training acceptable, convenient, palatable, and for many athletes, very effective and safe. Until the appearance of Nautilus in 1970, there was no debate regarding the efficacy of utilizing a specific modality for training. The goal for almost every man who entered a gym was to become muscularly larger and stronger, either for competitive purposes, athletic improvement, or to make a statement on the street. The available tools were usually limited to barbells and dumbbells. Women were not a part of the equation as so few were involved in resistance training. Though the majority of athletic coaches fought the trend, there were too many examples of athletes who had benefited from weight training and by the early 1970's, it was a concept whose time had arrived. With limited resources relative to training knowledge or the number of participants, coaches turned to those who had a background in training which in most locales, dictated the input of Olympic weightlifters. With powerlifting a growing but relatively new sport, the most pervasive influence in the burgeoning days of training for athletic enhancement came from Olympic lifters. Powerlifters were new, bodybuilders were considered "mirror athletes" with limited function, and the tool of choice was the barbell in part because it was the tool used by the weightlifters.

With Nautilus presented as a "thinking man's barbell," or an "improved barbell" with biomechanical advantages, the lines were drawn between traditional and innovative, old school and progressive. Though Nautilus offered a means to make training safer and more efficient for the man on the street, many in the athletic arena did not see its application to "real athletes." Thus, the stage was set for a debate that has waxed and waned for forty years. In truth, there is little to debate. Keep in mind that your skeletal muscles do not have brains. They have proprioceptors which indicate that the muscles are being pushed, pulled, stretched, and stressed but the muscles cannot tell if fifty pounds of resistance is being provided by a barbell, dumbbell, machine, or river boulder. Physiologically your muscles respond to tension within the fibers, progressive overload, and requirements related to training at an unknown but definite minimal level of intensity, better defined as the need to "train hard to stimulate positive results." Some barbell and dumbbell exercises are effective because they stimulate "a lot of muscle" due to multi-joint involvement as do some machine movements. Some barbell and dumbbell exercises are effective because they are "hard" on the metabolic system, with barbell squats being the obvious example and thus they stimulate a physiological response. Certain machine movements do the same. Some barbell and dumbbell exercises are limited in their application or result producing potential due to their technical difficulty or inefficient resistance curves as determined by the range, angles, and direction of force. Some machines are inefficient due to the same reasons just noted, as per the trainee's own specific body leverages which may result in joint stress and/or an ineffective strength curve.
If one is schooled in motor learning theory and the results of related, legitimate research, it is clear that skill is improved by practicing that specific skill, not something that is similar. A typical strength training example is the so-called triple extension, the sequential extension of the ankle, knee, and hip joint. If a lineman fires out from his stance, he will in fact be utilizing a triple extension movement. The inclusion of the power clean or pull is often cited as necessary to teach the triple extension or strengthen the musculature involved in the triple extension. Strength training theory and experience would indicate that there are exercises that strengthen the musculature of the hips, low back, thighs, and "calves" that can and are done through a fuller range of motion and with greater involvement than the effect of the power clean. Motor learning research would indicate that the appropriate application of that strength to a lineman's necessary on-field maneuvers would involve on-field practice of those specific skills. The period of time spent "balancing a barbell" as one performs in the weight room is relatively brief compared to the skill practice needed on the field yet the avoidance of machine training is often justified because the "guided resistance of a machine negates balancing of the implement." If true, it conversely means that the machine is a more efficient tool to build strength because all of the relevant muscular work can be directed into working the targeted muscles with little "wasted effort."

Any argument made for either modality can be countered by the other. The above are but a few of many examples of the ongoing debate among devotees of either. The absolute bottom line is that there are advantages to both forms of training tools dependent upon the trainee's body leverages, training experience, preferences, history of injury, permanent or temporary limitation posed by a variety of factors, ability to focus upon instruction and technique, and the tools available to the athlete. Machines, barbells, and dumbbells, with stones, sleds, farmers walk implements, and anchor chains can all be used in creative ways to meet the requisites necessary to stimulate changes in the athlete's physiology. The tools, assuming they are safely and strongly manufactured, are far less important than the way in which the tools are utilized with the absolute agreement of any coach or athlete that without training "hard" and doing so consistently, little improvement can be expected.

 

The Repetition Method

The repetition method, otherwise known as the bodybuilding method, is the best method for the development of muscle hypertrophy (growth). This is the method in which all supplemental and accessory exercises are trained. This method is defined as “lifting a non-maximal load to failure.” It’s during the fatigued state when the muscles develop maximal force. According to this method, it’s only during the final lifts that, because of fatigue, the maximal number of motor units are recruited. This system of training has a great influence on the development of muscle mass which is why it’s become so popular among the bodybuilding population.
The fact that the final lifts are performed in a fatigued state makes this method less effective compared to the others when it comes to maximal strength development. This is one of the reasons why powerlifters are much stronger than bodybuilders. Another disadvantage of this method is that each set is carried to failure. This makes it very difficult to increase your volume and work capacity over time because of the amount of restoration needed. Training to failure is very hard on your ability to recover and in my opinion should only be used sparingly. When you extend a set to failure many times, the last few reps are performed with bad technique and this, of course, can lead to injuries.
This principle can be modified to what I refer to as the modified repetition method. With the modified version all sets should be stopped with the breakdown of technique and there should always be a rep or two left in you. Remember this principle is applied to all supplemental and accessory movements. These movements are designed to be exactly what they are: supplemental and accessory. The main goals of these movements are to complement the overall training program, not take away. By training to failure on every set you’d be taking away from the general purpose of the movements, which is to increase work capacity.
The parameters of this method are varied and depend upon the individual. Some athletes develop muscle mass with high reps and other with low reps. It would be crazy to assume one specific rep range works for everybody. What we’ve found to be best with supplemental and accessory work are sets in the range of 5 to 8 with repetitions between 6 and 15. This is a rather large range, but as I mentioned before, everybody is different. If you’ve been training for some time, I bet you have a better idea of what works for you than I could ever prescribe.
The load or weight to be used should fall in the 60 to 80% range and you should always leave a rep or two at the end of each set. Try to switch the exercise after every one to five workouts in which it’s used. If you decide not to switch the exercise then switch the way it’s trained. Try to add an extra set for a few weeks. Try to work it up for four weeks then deload it for four weeks. The point is to change it up as much as possible.

The Prowler has quickly become a staple in many people’s training – it is efficient, difficult and effective. It’s the perfect conditioning device for anyone looking to cut the B.S., start training like a man again and not waste time. I am thoroughly convinced that the Prowler is the answer to most of our world’s problems: debt, overpopulation, drugs, obesity, etc. If we required every person in the United States to push the Prowler for one mile a day, no one would have the energy to do anything but catch their breath. While some things may go undone (work, breastfeeding, attending funerals, et al), I still believe that this would do more good than harm.

WHY 5/3/1?

5/3/1 is based on some simple, time tested methods to increase strength and size.

1) PLANNING- 5/3/1 takes out the guesswork by giving you a structured plan to follow at each workout. The beauty of having a plan is that every workout has a goal for you to achieve. If your energy levels are low all you have to do is hit your goal and then you can get out of the gym and rest. If energy levels are high you can push past your goal and hit a new rep PR (personal record).
2) TRAIN THE BASICS- Compound, multi-joint movements will make you bigger and stronger. That’s a fact! 5/3/1 focuses on the compound, multi-joint movements. You will be utilizing the squat, bench press, push press, and deadlift every week. You won’t need anything fancy or complicated…just the basics.
3) TIME EFFECTIVE- Since you will be focusing so heavily on the basics, assistance movements will be brief. This will keep your gym time limited. If you’re an athlete this mean more time to dedicated to skill work and practice. If you’re an average gym goer this means more time for family, friends, school, work, or whatever.
4) LONGTERM PROGRESS- 5/3/1 is what you might call a “lifetime program”. It doesn’t make crazy promises like “Gain 20 lbs of muscle in 4 weeks” or “Add 40 lbs to your bench press”. Instead the program takes the more realistic approach of gradually adding weight in small increments. These small gains will add up very quickly.
5) DELOADING- The 5/3/1 program includes one “deload” week every month. This is a planned week of lighter weights. This week is used to regroup, recover, and work on technique. Your body will appreciate the rest and you will be fresh for the next increase in weight.

N.J.Muscle

Deadlift Day

Land mine
wipers 3sets 10 kilos

Deadlift
225 x 5
275 X 5
300 X 5
345 X 3
385 X 5

Not bad day, did alot of running around so just stuck with basic weights still light but sneaking up! Train at Institute.

I seek strength, not to be greater than my brother,
but to fight my greatest enemy - myself.
Make me always ready to come to you
with clean hands and straight eyes.
So when life fades, as the fading sunset,
my Spirit may come to you without shame.

                                                                                 Lakota Prayer

Evolution of Strength Training

Strength training is not a modern invention. Egyptian tombs show pictures of lifting bags filled with sand and stone swinging and throwing exercises. These types of things were also popular in early Germany, Scotland, and Spain. Weightlifting competitions date back to the early Greek civilization. These events led to the origination of games that later became known as the modern Olympics. The pioneers of these events did not have the sophisticated equipment that we have today or the research on training and physiology to back up the exercises, but they did have the most important thing -- the desire to lift something heavy for fun, sport, and physical health.
Mother Nature's gifts are all that these originators had to use. They made equipment out of whatever they could. As time went on, they created more modern inventions for weightlifting. For example, dumbbells originated in the 1700’s when a rod was placed between two church bells. When a clapper was removed from the bells, they became silent, or dumb, hence the word dumbbell. Indian clubs, which resemble a bowling pin and kettle balls (cast-iron balls with a handle), were popular in the early 1800’s. Weight-training equipment evolved in the form of pulleys, air pressure devices, and multi stations in the 19th century. At first, the people who used this type of equipment were strongmen performing at contests and exhibitions. Amateur weightlifting became a sanctioned event at the Olympics in 1896, although there were no female athletes. Women's weightlifting didn't become a sanctioned Olympic sport until 2000.
Weight training progressed significantly in the 1900’s with the invention of the adjustable, plate-loaded barbell. Weight training became more popular at this time because it was much easier to change the weight on the barbells. Weight training really gained momentum when sports coaches began to see that it was an excellent addition to athletic and physical education programs.
Bodybuilding soon followed on the sandy shores of Muscle Beach in Venice, California. Bodybuilding was practiced by men and women who participated in physique shows, weightlifting competitions, and acrobatics demonstrations. This was when women’s progression into weightlifting really took hold. This is primarily contributed to the Nautilus machines. These machines used variable resistance. The Nautilus variable resistance machines hit the market in the 1970’s. The machines were great because they were less intimidating than free weights. They allowed people to lift light weights easily, which was perfect for the woman who was just starting out. The creator of the Nautilus, Arthur Jones, preached a philosophy of training that gave people a road map and instructions for the use of his machines. He proposed a 20-minute workout three times a week that included one set of 8 to 12 repetitions for each Nautilus machine. Many people are still following his recommendations today.
The innovation of the Nautilus machines inspired a fitness revolution, and many different companies came on the market with their own resistance machines. In the 1970’s, the aerobics revolution began, and it flourished throughout the 1980’s. Women who had previously been training with weights were now jumping and stepping in huge proportions aerobics rooms rather than going out to weight floors. A hybrid of selector zed equipment was the plate-loaded machine, which was introduced in the later 1980’s. Hammer Strength was the first of these machines. Entire body movement was the focus for these machines, rather then specific body parts. The machines felt natural and smooth, and they actually led to a resurgence of lifting free weights. Women were coming back into the weight room. It was also becoming apparent, through research and anecdotal reports, that resistance training produced huge benefits for those who participated in sports. There probably isn't any serious athlete or sports team today that doesn't believe in training with weights.
Strength training in the past was very plain; there was not a lot that could be changed about the way an exercise was done. Today, the world of weightlifting is changing all of the time with new machines, workouts, equipment, and techniques. Fitness and everything associated with it has come far. Strength training, to me, is something that is only going to get better. The benefits that come from it are astronomical. We, as a society, have come to figure out that weight training is not only for a select few; it is for everyone. Every person needs strength training in some way or another.

Press Day

Press(Rack)
45 X 5
45 X 5
65 X v5
95 X 5
115 X 5
135 X 3
145 X 6
95 X 10
95 X 10
95 X 10
95 X 10
95 X 10


Drag 90 Lbs X 200 feet 5 Trips

Shoulders starting to feel a little better. Strength still way down ,but begining to improve NJ Gym 70% day

Squat Day

SQUAT
(Buffalo Bar)
45 X 5
45 X 5
135 X 3
135 X 3
225 X 3
255 X 3
315 X 8
315 X 3 Paused

Tire Flip (small Speed tire)
2 sets 8 flips

Felt stiff and sore from weekend. unloaded tires. Alot of driving and long day. Got work in. Focus on condition and not overtraining. Weights are still light 80%. Jersey gym

GET SOME EFFING MUSCLES FIRST!!!

Skinny trainers suck!

If you want to write an article on the internet or in a magazine, please do me a favour...
GET SOME EFFING MUSCLES FIRST!!!
If I want my car fixed I go and see an experienced mechanic, someone who has a good reputation and has been around a while.
If I have something wrong with me I go and see a Doctor, someone who has a good reputation and has been around a while.
So...if you want to get stronger and bigger and faster what do you do?
You go and see a trainer/coach who has a good reputation and has been around a while!
You DO NOT go and see the skinny guy who runs marathons or does crossfit or who trains the yummy mummy's and has a nice clean certificate from his recent PT course even if he can do some really wierd exercises on one leg!!
If you are a trainer, get some strength and build some muscles before teaching people how to lift...please...pretty please with sugar on top!
A few more things in absolutely no particular order...
•One arm pushups are NOT better than the bench press for upper body strength.
•Lifting weights is fun and can be serious but it is NOT your life...it is a part of your life.
•If you want to do gymnastics go to a gymnastics club. They kinda know how to teach that stuff.
•Olympic lifting for high reps is dangerous.
•Trainers who write articles after less than five years of training know nothing and should not be trusted.
•Don't get cocky and drop a smith machine incline press on your nose.
•Doing some log lifting and farmer's walks doesn't make you a strongman.
•If you've never done 20 rep squats hard and heavy then you've never pushed yourself mentally in the gym.
•If something hurts it's probably a niggle or a strain not a full on injury. Taking time off for this kind of thing means you should probably take up flower arranging instead.
•If you 'Don't want to get too big' then please - join a girls gym and get your privates parted so you can wee like a girl.


http://www.beyondstrong.com/

.  I'd like to clarify that in order to become truly competitive in the Olympic lifts, you need to do them as often as possible.  However, you can still use the movements to your benefit even doing them only one day a week.  If you mix the lifts in with other lifts, or use them as an accessory, I suggest a variation of them, usually the lifts from the hang or blocks.
--Mike  Mc Kenna

Bench Day

BENCH PRESS
45 X 10(3sets)
95 X5
135 X5
175 X5
195 x3 P
205 X 3 P
225 X 6 P

BALL ROW (KROC STYLE)
45 x 20 
45 x20


BALL GRIP PULLDOWN

100 X 30 
100 X 30
100 X 30

PRESS DOWN

100 X 25
100 X25
100 X 25


Work out with Buddha, Big Paul and Dave. Cold snowy Februrary morning 8:00. We got it done. Weights really light just exercising muscle not worried too much about poundages.75%

Make a warrior's effort.

One: Never forget what you are. Not who you are -- what you are. You are a human being.

This lone makes you capable of handling your life and the direction of it. Its circumstances. Its quality. Its outacome. Its influences. Your attitude. You hold the power to not only control what you will think about it, what your attitude will be about it, but also what you will think to do, or not do, about it. Your power of choice does not lie with anyone else. Your power to make choices and take action lies in your mind, not someone else's. You DO hold the power to handle your life and the circumstances dealt you. The reality is: the human being is created to have control over their life. No human being is absent this control.

Two: Remove Yourself...

Get away from tv and radio news programming and online news sites. Turn them off. Better yet, throw them out. Get rid of them for good. So much of what is going on in the world today to create the negative environment, you have absolutely no control over. No control whatsoever. Whether you pay attention or not will never matter. Any attention given is time wasted. Don't fool yourself into believing that by giving attention to the negativity and misery you are somehow becoming more intelligently informed or might be inspired to come up with a solution to it all. The full truth is never given or fought for on these programs and you can't save the world all by yourself. Build a impenetrable kind of self-discipline whereby you don't even spend the energy to ignore the negative. Make a promise to yourself that you will be so strong that nothing can disturb your optimistic frame of mind.

Three: Read and listen...

Read inspiring literature. Only. Nothing else. Start with self improvement books and audiotapes. Until you build pure self-motivation, you have to expose yourself to motivating ideas wherever you can find them. You will do so by reading and listening to these products. While you are doing this, also begin a Great Book of the Western World. The penetrating inspiration you get back in return for reading these books that may at first sight seem above you, but, by making the effort, you will heighten your belief in the awesome human potential we all hold. People before us have faced greater challenges and done greater things than any of us living today. Reading the Great Books will prove that to you, and also inspire you to raise the standards by which you live your own life.

Four: Exercise hard...

Exercise your body with intensity for at least an hour and a half a day, everyday. Go to a gym and kick your own ass. Physical activity is the quickest and most effective way to kill worry, doubt and fear; the mortality rate is 100%. Everything about you and the quality of your life gets better with exercise.

Five: Eat healthy food...

The quickest most effective way to begin building healthy eating habits, especially if you do not have the habit of doing so, is start with removing all junk fast food from your diet. Stop eating it altogether. NOW. Completely. This will be a huge first step if you are like so many other people who eat out more than they eat at home. The quick and impressive results you get from this will motivate you to want to learn more, and from there, the knowledge is easy to find.

Six: Be thankful and grateful for what you do have...

This is an old cliché, but the reason it's not worn out is that it rings so true. If you take the time to look around -- really take the time -- you will see that you already do possess so many things that you should be grateful and thankful for, things of incredible wealth. And all of it is priceless. None of it can be replaced with money. I believe that until we are grateful for what we do have we aren't deserving of much else, and karma has its way of keeping you stuck with what you have and where you are until you get your appreciation priorities straight.

Seven: Tell them...

Tell the ones you love that you love them, every chance you get, because you never know when your chances will run out. A lot of times life doesn't come to an end with a date and time announcement. One moment someone is here, the next moment they are not. And even when we know an end is forthcoming, never can we be fully prepared. Love for someone is the greatest booster of happiness for our hearts, and one day down the road, the greatest breaker of it, too. You never know when...none of us do. But if you take advantage of every chance you get, you won't ever have to wonder if your loved ones always knew.

Eight: Meditate...

Spend a little bit of quiet, undisturbed time in deep thought. Just find a place where you can sit quietly and spend some time thinking about your life, your human potential, and envision the quality of life and experiences you want for yourself and your family. Concentrate on your breathing and peace of mind.

Nine: Laugh...

Make the time to find the humor in something everyday. Every chance you get even make fun of yourself. There will always be the serious things you have to tend to, and you should pursue them seriously. But there are plenty of funny moments you cross paths with throughout the day. When it happens, chuck the seriousness for a few minutes and have a big laugh. If you have kids, you won’t have to wait long.

Ten: Pray...

Pray and give thanks to whatever Creator you believe in. NEVER pray for help. Pray for greater and tougher challenges. He Created you with all the help you will ever need. Don't disrespect Him by asking for more. NEVER pray for guidance. Pray for exposure to deeper mystery. Fear of finding your own way in this lifetime is not living, it is passing wasted time till you are dead.

Eleven: Believe. Always. Always believe that you have within you the potential to do something unique and do whatever you set your mind and actions to do.

In some wonderful one-of-a-kind way you are unlike anyone else. All of us human beings here on this planet, all of us so much alike in so many ways, but each of us with our own life story. Your story is your story, not anyone else's. You were created with a singular unique soulprint to do something creative like no other human being who has lived or will ever live. What that "thing" is that only you can do has unlimited potential. However, because that thing is yours to do and no one else's, no one else can discover it for you. Only you can. You find it by believing that it does indeed lie inside of you. It's not that you have to know, right now, exactly what that unique creative thing is you have the potential to do. What matters is that you believe with all you are that it lies inside of you. This is where you start. Nothing matters more than always believing in the potential you hold to do something no one else can and the potential you have to think and act to bring it to life.

These are the "philosophy of life" things I practice everyday to stay positive and inspired.

http://www.warrioruniversity.com/

Mindset of a Champion:

· Believe in yourself – love your talent
· Challenge limiting beliefs – unlock your true potential
· Motivate yourself from within – set personal goals
· Think like a champion – consistent mind equals consistent performance
· Visualize success – see it, feel it, believe it, be it
· Mentally prepare for competition – create a consistent pre-game routine
· Approach each game the same – consistency leads to success
· Welcome pressure – embrace all challenges and obstacles as opportunities
· Play to play great – not to avoid mistakes
· Focus on the moment at hand – stay ‘present’ when you compete
· Trust your abilities – play without worry
· Compete – every moment and every play
· Control what you can – let everything else go
· Keep it simple – focus on the next play
· Attitude, effort, and focus are in your control – discipline yourself
· Learn from loss – wisdom often lies in defeat
· Write your own story – how do you want to be remembered
· Commit to the mental game – work on your mental skills every day
· Love hard work – learn to be comfortable being uncomfortable

Deadlift

Deadlift
 245 x3
245 x3
245 X3
285 X3
325 X3
365 X6
245 X 10
245 x10
245 X10

Drag 100 feet 90 lbs 6 trips

Good day, Body still hurts but getting better. strength really low but will improve .Train 2 NJ 70%

"Living Legend" Bruno Sammartino

While the "Living Legend" Bruno Sammartino of Pittsburgh, PA., used many training methods, this is from his training course sold in the back of magazines and comic books in the 1960's. He had a gym in Wexford, Pennsylvania, just down the road from where I grew up.


T Furman

Workout A done M/W/F .
1. Squat 3 x 6
2. Bench 3 x 6
4. Curl 3 x 6
5. Press Behind Neck 3 x 6
6. Upright Row 3 x 6
7. Sit Ups x 3 sets

Workout B done T/T, rest weekends.

1. Chin Up (Behind Neck) 2 x 15
2. Hindu Pushups 2 x 100
3. Hindu Squats 2 x 100
4. Isometric Handclasp (Forwards & Rear Flexion) x 2:00 min.
5. Isometric Calf Hold x 2:00 min.

http://physicalstrategies.blogspot.com/

Young rogue lions have a rough life - no sex, no pride, no offspring. They have to hang out with other rogue males. They have no pride of their own, which makes hunting harder. When they think they have what it takes, they challenge a pride leader. The king of the pride is probably older, stronger, better fed. If the king loses, he will be stripped of his lionesses, and his cubs will be killed and possibly eaten. Who would you put your money on? Who has more to lose?

Press Day

Press out of Rack

45 X 10
45 X 10
65 X 5
95 X 5
105 x 3
125 X 3
135 X8
95 X10
95 X10
95 X10
95 X 10
95 X10

Drag 90 Lbs.100feet 10 Sets
Felt ok today shoulders still hurt but seem to be easing a little. will conrtinue with light conditioning cycle. Train NJ 75 %

Squat day

Squat Buffalo Bar
135 X 5 (3sets)
190 X 5
225 X 5
275 x 5
275 X5
275 X 5
275 X 5

squats were easy regular squats! workout by myself Nice day post superbowl! 80%

David Rigert

During the 1978 World Championships in Gettysburg, Rigert was seen by USA Hall of Fame Coach Bob Takano getting out of the steam room wearing only a pair of briefs. As he turned and walked away Bob noticed strange muscle formations along his erectors. He described them as lobes of muscle on top of his erectors. Bob said that he looked like a Stegosaurus.

During that same meet, Dr. John Garhammer saw Rigert walking down the hallway in the Physical Education building without a shirt. John watched as the students stopped in their tracks and stared in amazement as he walked down the hall.
David Rigert (b. 1947) was one of the leading athletes in a legendary Soviet team that dominated the world weightlifting in the 1970's. Rigert was famous for his impressive physical strength and nearly perfect technique. Rigert's outstanding results and phenomenal performance made him a definite role model for many junior weightlifters of that generation.
Rigert got involved in Olympic weightlifting during his service in the army. He was 19 when he began to compete on the platform. His fast road from a promising beginner to the leader of the national team was due to his natural ability and guidance of the head coach of his weightlifting club, Rudolf Plukfelder.
Despite the fact that Rigert was literally unchallenged in the world class competition and was a clear favorite in his weight class at three Olympic contests, he won the gold medal only once - in Montreal in 1976. In Munich in 1972, he set an Olympic record in the press of 187.5 kg but failed at all three of his attempts to snatch 160 kg (although he held the world record of 167.5 kg at that time). Rigert was so upset that he literally pulled his hair out and banged his head against the wall. He was finally restrained by his colleagues. In 1980, the Mexico City scenario repeated itself in Moscow. This time Rigert started to snatch at 170 kg and was eliminated because he failed at all three attempts.
Rigerts ended his career with 64 world records, and was a six-time World Champion and nine-time European Champion.
After his retirement from weightlifting competitions, David Rigert launched a successful coaching career. He was one of the founders of the Weightlifting Center in Taganrog, Russia and he is the National Coach of the Russian Team.




Bio information provided by Arthur Chidlovski

Squat Deep and often

 

 

One of the long term topics I've wanted to write on is squats.  I love squatting, and I have many thoughts on the subject.  I've squatted often, a lot of weight, high reps, low reps, etc. Here are a few of the basics in which I believe:

• Squatting is necessary in a program
• deeper is better
• light is just as import as heavy
• minimal assistance gear

Any good program has squats in it.  Any personal trainer, coach, whomever who doesn't have people squat is a joke of a trainer.  This doesn't mean that people have to high bar back squat for 5x5; but the squatting movement is the foundation for everything else in a training program (in my opinion).
--Mike Mckenna

Bench day

BENCH
45 X15 (2 sets)
95 X 5
135 x5
155 x 5
190 X 5
215 X 6


Thor Dumbells

65 x10
65 X`10
65 X 10
65 X10
65 X 10

Ball bell DB ROW
45 X 10
45 X10
45 X 25 KROC STYLE


Tri PRESSDOWN
65 X 25
65 X 25
65 X25

Good Day Staying Light looking for conditioning and weight loss. Early Day 7 A.M. Start. Going to see T bird Throw at Stroudsburg . B dogg tourney in Del Valley ands Kyle in North Carolina.Train with Buddha!

10 Reasons Why You Should Not Stretch

1. * Stretching is exercise for the muscles like sea water is hydration for the body. When you're desperate for relief, it feels so right but only makes things worse
2. .* All athletes, especially runners, are so passionate about stretching. They defend it like their political association, religion, or family. I think many of them may have pictures of their kids in their wallets doing all types of cool stretches that they show their coworkers every day at the water cooler.
3. *Runners will follow any trend they think will make them run faster. Whether it's a new supplement, pair of socks, pair or shoes, custom orthotics, or stretching. They're the first in line for the Kool-Aid.
4. *Stretching is a conditioned behavior, not one we are innately born with. I see my kids run, jump, climb, throw things, and carry objects of all sizes. They move well, and efficiently. I've never seen them stretch. Their developing nervous systems know better.
5. *The day I see my dog holding a stretch is the day I'll start stretching too.
6. *Flexibility is a reflection of overall health and fitness. Stretching does absolutely nothing for health or fitness. It's not exercise. It's not a warm-up or a cool-down. And it definitely doesn't substitute for restful sleep or a wholesome diet
7. .*Yoga is not stretching. Stretching is not yoga. Enough of that claim.
8. *Make sure you stretch if you want to weaken muscles, promote injuries, decrease performance, delay tissue healing, and have absolutely way too much free time.
9. *Stretching reduces injuries and improves endurance performance just like certain shoes will make you run or jump faster. Neither claim is true.
10. *I enjoy watching runners stretch. They must stretch because they think they will run faster. I bet they believe in Sasquatch too.

http://conditioningresearch.blogspot.com/

Odd lifts are lifts that are a little unconventional and somewhat… Odd!

In days not so long ago people would pick up objects and either stand with them or put them over their heads. With the onset of machines lifting things in this manner tended to go out of fashion. The Bench Press only became popular post WW2.
Rather than lie or sit down individuals would stand on their own two feet and pick things up. One of these such lifts was the two- hands anyhow. It’s exactly as it sounds, you pick up two weights (barbells, dumbbells, kettlebells) and you place them over your head- anyway, anyhow you like!
Lifts like the Two- Hands Anyhow, The Bent Press, The Wind Mill, Bottoms Up Press, various One Arm Lifts, Continental Lifts and many more are all lifts that have been forgotten.
There’s something almost primal about picking a weight up and putting it over your head. Remembering the lifts of old, paying homage to them and giving them a try should be embraced. As you long as you keep sensible and safe, what have you got to lose? What will happen is that you’ll gain new found strength!
 http://www.trojansliftingclub.com

Deadlifts and Dragging

Deadlifts
245X5
300X5
345X5
245X10
245X10
245X10

Drag 100 feet 90lbs 10 trips

Felt good 1st workout in a few weeks leg feels better shoulder sore. Jersey gym weather beautiful.Back Pumped felt good . still take it easy for a few cycles to get Hungeer back
70% Day

EVERYTHING YOU EVER DREAMED OF LIFTING, I'VE ALREADY LIFTED - KIRI