In need of some topics for some Q&A’s, so if you have any questions you’d like to get an answer to, fire away. Fitness, rugby, strength and conditioning, coaching or anything related etc

My 500+lb Squat Cycle

My New Training Program

Monday: Sprints + Lower Body Power (Light) + Upper Body Strength

Tuesday: Aerobic Conditioning

Wednesday: Full Body Power (Heavy)

Thursday: Aerobic Conditioning

Friday: Off

Saturday: Full Body Strength

Sunday: Aerobic Conditioning

I will write a full blog post going into more detail this week.

Know when to hold them….

My current programming is great.  Very happy with it.  However, my current goals and the programming do not align perfectly.  If I was in a hypercaloric state with the goal of getting bigger and stronger, this program would appear to be near perfect.  Currently, having 400lbs+ on my back twice per week while doing plenty of other activity and eating hypocaloricly is leaving my recovery a little light on.

I see as having two options:

Option 1 would be to keep the same weekly set up I am using, but replace the volume squat session with other exercises (eg unilateral leg movements) and move the assistance work I do on intensity squat day to this volume day (eg good mornings).  My ‘bench’ days are fine and working well at the moment. I have no plans to alter them.

Option 2 would be to change the days I currently train to a ‘floating’ schedule.  While inconvenient, I actually believe this would be the single best way to train for 90% of the population, me included.  So instead of the week looking like this: (NB ‘Off’ days simply mean no strength training. Energy system development might occur)

Monday: Off

Tuesday: Volume Bench

Wednesday: Off

Thursday: Intensity Squat

Friday: Off

Saturday: Intensity Bench

Sunday: Volume Squat 

I would switch to a 1 on/1off approach

Monday: Off

Tuesday: Volume Bench

Wednesday: Off

Thursday: Intensity Squat

Friday: Off

Saturday: Intensity Bench

Sunday: Off

Monday: Volume Squat

Tuesday: Off

Wednesday: Volume Bench

Thursday: Off

Friday: Intensity Squat

Saturday: Off

Sunday: Intensity Bench

Etc

This model adopts a high/low approach to programming and allows an extra day recovery between ‘Squat’ days.

I will weigh the pros and cons over the next few days, but I don’t think I’ll be running 25 reps at 400 this Sunday.

Hate or not, this is hillarious

Current Training Schedule

Tuesday: Volume Bench

Thursday: Intensity Squat

Saturday: Intensity Bench

Sunday: Volume Squat

*Saturday and Sunday can combine key elements into one session if required.

“Bench” and “Squat” refers to the primary lift, but most of session is spent in a range of movement patters, especially horizontal and vertical pulling on “bench” days and hip extension and knee flexion on squat days.

Cool Video: The Perfect Athlete.

How to Calculate 1RM from Rep Maxes/Reps to Fatigue

Wisdom from Wendler

This should be required reading for any 17-24 year old starting to lift.

“A very good friend of mine is making great progress on the program and losing weight/gaining strength. His attitude is great - he’s not looking to make changes tomorrow but a lifestyle change forever. I hate to sound like a fitness ‘tard but that is what most people need. He’s adding in the conditioning slowly and something else he’s doing… 

He does 50 jumps with the jump rope between all of his sets. 

This has made a huge difference, actually. 

Also, make performance goals for yourself; Squat X, Bench Y, DL Z, Military XY. 

Run X in Y minutes. Or do X amount of hills per week. Doesn’t matter, just make a list of stuff you need to get done and do it. Apply this to your life, too. 

One thing I’ve done is do 3 hard conditioning workouts/week. That’s it. I don’t care when or with what. Just get the shit done. When you start doing stuff like this, stuff starts falling into place. 

Some of these goals can’t be done at the same time, but while striving for one, you can make slow progress on the others. For example, if you want to get in better shape, up the hills/Prowler or whatever you choose and make slow climbs with the weights and make smart decisions with your weight training. 

When the weights turn to your focus, condition just hard enough to maintain your levels but not enough to take away performance in the weight room. I’m getting longwinded now and I apologize. It’s Friday and I want to go home and play music, drink whiskey and blow out my ear drums. Here is an email I sent yesterday when a young kid asked me if I cared what I looked like (if looking good was a huge priority for me): 

“Do I care what I look like? I guess. It’s not a priority, though. Think about it this way: 

If I do the following: 

Squat 700 raw 

Bench 450 raw 

Deadlift 740 raw 

(all in a meet) 

And run hills for 30 minutes 3 times a week. 

Eat 2-300 grams/protein a day and don’t eat much junk… 

What do you think I’m going to look like? 

So I just concentrate on performance and being the baddest motherfucker I can be. Shit starts falling into place when that happens. Looking good is a byproduct of kicking ass. If you want some good diet advice, try this. It always fucking works: 

Eat 4 meals a day. 

* Each meal starts with a 50g (or so) protein drink in water. 

* After that, each as much protein as your stomach can handle (I usually eat only eggs, chicken or steak) - because of the protein drink, it’s not much maybe 2-3 eggs, small serving of chicken or beef. 

* Eat a piece of fruit that you like (or vegetable…whatever) 

If you want some carbs after that, eat them. But you’ll be so full you won’t be able to eat that many. I’ve noticed that as long as you get enough protein, the carbs will take care of themselves. Even when going out to eat, before you go, slam a protein drink. You’ll eat less “crap” and you’ll be much better off. I’m not a huge fan of protein drinks (or any supplements, really) but this diet works for getting bigger and stronger. And not getting too fat. 

To make it even simpler, before you eat ANY MEAL, drink a 50g protein drink. I did this during college and lost 25lbs (I was too heavy as a fullback) and never got weaker and was leaner. 

The bottom line is this: no one gives a fuck what you look like, except you. And that just means you are a narcissist bastard. Girls don’t fucking care, no matter what they say. They want you to be smart, funny, strong and confident. Having money helps a ton, too. Does this mean you can be a fat slob? NO. But work on being a complete person all the time and getting shit done, in the weight room, on the conditioning “field” and in school (or work) and life. 

You know who the baddest motherfucker in the world is? Fedor Emelianenko. He is far from “ripped” but the dude will kill you and fuck your women. “

Today’s squat predication? A 3RM PB.