Since several people expressed interest today, here’s the bench program I used for the past few weeks to hit my 20 pound PR: Week 1 Day 1 – 75% 4×3 (four sets of 3 reps) Day 2 – 80% 3×2 Day 3 – 70% 4×4 Day 4 – 85% 3×1 Day 5 – 65% 5×5 […]
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Regarding training beginners, I think that almost every program out there overcomplicates things. That includes SS or SL. Something I did with Lyndsey and Rachel this summer that worked fantastically was simply to work up to a “rep max” once per week with each lift (in reality until form broke town or until it looked […]
Today was a day away from the gym. Doesn’t happen often, but I’ll definitely take time off when I need it. The bulk of this cycle is behind me, so my top training priority is just to rest up for a new rep max with 545 this week. If I get more than 3 I […]
Orthodoxy: One thing I truly despise is orthodoxy. When free thought is not expected, or it is even scorned, you have a major problem. The reason why this is on my mind stems from some conversations I’ve had recently. I’ve been reading a lot of research on nutrition because of how unorthodox my diet is. […]
One of the most amusing myths in the fitness industry is that you can’t simultaneously lose weight and get stronger. The reasoning behind this notion is based on the fact that it’s difficult to see significant muscle hypertrophy while you lose weight. I’m not going to contest this point (except for beginners or seriously detrained/overweight […]
This was the first meet that I actually made a real effort at peaking for. It’s not that it’s the biggest that I’ve done, it’s more just that I never trusted myself to perform if I didn’t handle heavy weights right up to the meet. I took my last heavy pull 2 week out, and […]