Goergen your journal's always interesting reading. I've only just started doing deadlifts and seem to terminally have questions about form. It's also inspiring to see what real people can actually do - as a goal to shoot for.

What would you suggest for training for grip strength? I've been noticing that my grip is as good as I'd like the higher into the weights I get.

Hey thanks.

I think grip training is all about variety. Since you can train grip every day if you like you can do something different each day. My favorites -

1. Fat bar training. If you do not have a fat bar, go to the auto store and get some radiator hose (it's like $3), cut it and wrap it around the bar where you grip. Now you have a fatter handle.

2. Odd objects. Doesn’t really matter what they are. Sand bags, rocks. I have found the sandbag to be really helpful. Especially if you want a grappling type hand strength. You can also make them pretty cheap, less than $10.

3. Grippers are a great tool. Captains of Crush or the Ivanko one. I have used both and find the COC much better.

There is a guy at the gym that does the Inch Dumbbell every day.

Hope this helps.

Today is a press day. I tested at 97% in the 7kg med ball pass. So Speed day.

Before I get into the workout. We discussed the validity of the 7kg med ball test. Since I have started I have never done anything but a power day. We decided that it is too light of a weight to create the type of power fluctuation needed to accurately predict the type of workout that needs to be done.

I have noticed that I have fluctuations in the actual speed press that should not be there if the original test at the beginning of the workout were valid.

So from now until we come up with a better way I will switch to a explosive push-up power test. This will have a higher intensity and should ensure that there are fluctuations in performance based upon the readiness of my nervous system.

Now on to the workout.

1. Speed Bench Press w/ Fat Bar - sets of 3. did not do that many sets. The drop off in speed happened too soon. Yet another reason to change the test at the beginning of the workout.

2. Dumbbell Bench Press - sets of 10. 50lbs, 80lbs, 100lbs, 120lbs

I got to talking to the KB expert here and we decided to do some playin' around.

3. KB Alternating Arm Pressing Sity Uppy Things (Thats a technical term) I used a 20lb KB in one hand and a 25lb KB in the other hand. Did sets of 8 on each side and alternated the weight across 4 sets

4. KB Pushy Uppy Rowy Thingies - This was really hard too. Only got 3 reps the first time using 15lb KB. On my last set I got 10 reps. I did 4 sets.

So while I was trying no act hardcore by not throwing up, we decided this is just the type of thing I need in order to increase strength in my core while being able to increase the weight to really heavy. (not today. But in the future, when I get strong.)

5. Wide DB Rows - 3 sets 10 reps. 50lbs. These were hard because it is a challenge to bend over when you feel like you are going to puke.

This was another day like yesterday where I was able to make huge breakthroughs in my training and decide what needs to happen in order to continue to make good progress.

I would have to say that the knowledge gained yesterday and today will result in great gains in the coming months.

PWO - New Usual

1. One of the guys here has a lot of the papers and letters written by Herman Gorner, Thomas Inch, Aurthor Saxon, and others of the like. It is interesting that when you read these papers and letters that you realize that we have not really learned anything substantial about training in the last 200 years or more.

All of the principals of training have been taught for 100's of years, anything new seems to be a short lived gimmick. So the next time you think you see a "new" training system. It is safe to say that there were people doing something similar before anyone currently on earth was even born.

2. Started talking about a mission. A weekend where we will go out into the wilderness with little equipment and water, hunt and gather to feed ourselves, all while trying to retrieve something cool and bring it back to the house. (we were thinking a 400lb rock)

OK, I will start off by saying that my entire torso is sore from the couple of KB exercises that I did. My eyes are opening more and more to what needs to happen to my training.

50KG squat jumps. 89%, so work capacity day. (I am sure it would not have anything to do with the 101 deadlifts the other day. )

Elise, the KB girl, was in today. So I decided to go through an entire KB workout. Work capacity and stronger core is the name is the game.

I wish I could explain better what we did. But -

A LOT of different swings, and squats, and stepping, and abs, and cleans, and a number of other exercises. It took about 40 min. I was in a pool of sweat when I was done.

I mean I was ripped apart. I used a range of Bells from 10lbs to 40lbs. My core, hips, and hamstrings were screaming during the workout.

So as time goes on I will be adding more and more KB work into my routine. It is awesome from a conditioning and a core training standpoint. I train abs just about every workout and as it turns out that is not enough to keep up with the strength I need to have. The KB will allow intense core training that allows for the increase of weight by a lot. Which is a good thing.

Elise is wicked smart. I am very happy to have been able to learn form her.

I am going to highly recommend anybody who gets to SC to visit the Athletes Arena. www.athletesarena.com.

I do not usually do plugs, but I think that Elise is that good and worth learning from. Specifically in the realm of KB and core strength. (Everyone here is very smart. The amount of knowledge here is enough to make most peoples heads explode.)

While I am at it if you ever need equipment, get it from Sorinex. www.sorinex.com
The "gym" portion doubles as their showroom.

Ok I am done with the Shameless Plugging.

PWO - New Usual

Gym Conversation -

1. All super heros have a tragic flaw. Mine is that I am a sissy when it comes to core and conditioning.

2. I learned about a great pre workout supplement today. Everyone at the gym swears by it. I can't seem to remember what it is called right now???? But I will at some point.

What are those tests you're doing to determine what sort of workout you'll be doing?

I checked out the sorinex site and their prices seem pretty high.

They are power tests. One is a 50kg squat jump. I do 2 sets of 4 reps. Add together the power outputs for each lift and divide by 8. Then I divide that number by my best ever average of 8 reps, and My workouts are based off of a percentage. (I use the Tendo unit for the power test)

So if I am 95% or higher I do a power day. 95% or higher means that my nervous system is in really good condition and can be pushed on that day.

If I am between 90 and 95% then I know that my nervous system is not in peak condition. So that day will be a max day since maxing is less stress on the nervous system than a power day.

If I am between 85 and 90% then I know my nervous system needs to rest. So that day becomes a work capacity, core, and stability day. Allowing for lower intensity workouts so that I recover.

The upper body test is now an explosive pushup. The math is the same as the squat jump.

This way I do not have to guess where my body is at. I just read the numbers and do what is needed.

They are not home gym equipment. It is commercial grade equipment that can be custom built for each order. They build the weight rooms for most of the colleges and pro teams in the US. The equipment will last forever.

I have broken every piece of home gym stuff I have ever had. So when I built the weight room at my house in Ohio I spared no expense and got the best possible stuff. It was one of the smartest things I have done.

I look at the purchase of equipment as a long term investment.

That being said, a lot of people will not be able to justify this type of equipment in their home. Which is fine. It is for people who are serious.

Foam Roller Warmup.

Changed the power test exercise to explosive pushups off blocks. No comparison. So max day, Just because I felt like it.

1. Diamond Bar OHP - worked up to 225lbs. This is a really cool lift. A lot of the guys were talking about how much this lift has helped their press. Very Cool.

2. Inc DB Bench Press - sets of 10. Worked up to 100lbs fo a couple sets.

They showed up with a bunch of calzones. So-

1. Hammer Skulls
2. Lat Pull
3. Hammer Curl
4. Shrugs

3 sets of 10. Don't really know the weights because I was moving fast. I wanted to get some dang food before it was gone.

Core is ripped apart right now. Did no abs. Just friggin' smoked.

Calzones were good. From this mom and pop place. Like instant heart attack type of food. MMMMMMMMMMMM. These were like the best have ever had.

Gym Conversation (really lunch conversation) -

1. Who were the best strength coaches we have ever met.

2. Who were the best athletes we have ever met.

3. Best story's about eating really hot hot sauce.

ah.. hot sauce.. i went to lunch today and the waitress dropped a bowl of hot sauce and it splashed all over the back of my white shirt!

There's gotta be a way to parlay that into a half day off from work...

The best story.

3 of my friends were driving home from the beach and stopped at this place that was famous for their hot sauce. The were having some "beverages" and decided to try the hot sauce.

One of guys started tearing up and wiped the tears from his eyes. With a hand that had hot sauce on it. His whole eye swelled shut. The bought milk and were dumping it on his eye all night long.

Took 2 days to heal.

Haha,


I once saw a guy snort wasabi(SP?). Took him days for his nose to quit burning. Literally he went down to his knees then into a fetal position crying.

Ok, I missed Mondays workout. The home theater guys were here all day. I do not like to leave people I do not know at the house alone. So I will be training TWTF this week.

50KG Squat Jump. 92%. So Max Day.

1. Low Box Squat - 1 block and 2 flops. This was about 4-5 inches below parallel. Worked up to a pretty strong 425lbs. Not bad. I will be happy to be lifting real weight again.

2. Deadlifts on Jump Stretch Platform - Used 2 green mini bands plus 201 lbs of weight. (I tried the monster mini bands but they were to heavy for what I am trying to do) Did sets of 1 for about 20 min. Rest was 30 sec - 1 min. (oh yea, form seems to be getting a lot better as well)

3. GHR - 3 sets of 10 reps. Monster Mini band.

4. Reverse Hype - 4 sets 10 reps. 100, 150, 200, 200 lbs.

5. Single Arm KB Sit-Ups - 3 sets 10 reps - 30lbs

6. Single Arm KB Deadlift - 3 sets 10 reps each side. 30lbs

I think the KB training is going to be a very good thing. Seems to be trainin' my weakest points. That is good.

PWO - New Usual

Gym Conversation -

1. If anyone catches me skipping GHR or Reverse Hype on a leg day, they are to jack me in the face.

2. Different types of tacos and burritos. (tacos, burritos, and nachos are a favorite around here.)

As I am sitting here typing, DANG, my erectors are lit up. I am now looking forward to tomorrows workout.

Upper Body Day.

Foam Roller on everything.

Did the power pushup test today. My score was 102% so speed day it is.

1. Bench Press - Sets of 3. Did some more testing today. I am going to do a cycle of bands on the speed press. SO I set it up with 2 black monster mini bands. Found that my highest power output is at 245lbs. (including band weight) So that is what I will base my next 4 - 6 speed days off of.

2. Speed Log Press - sets of 3. 166lbs. Rest was between 30 and 40 sec. Gotta clean it every time on the first rep. Did 8 or 10 sets. (I lost track at about 7 but did 3 or 4 more)

These felt pretty good. It was faster than I thought I would be.

3. KB Hanging Fat Bar Bench - 4 sets 10 reps. Hung a 44lb KB from a band off of each end of the bar. And added weight till it was kind of heavy. Did 3 or 4 sets of "warm up" then 2 sets at 203lbs.

4. Log Row - 4 sets 10 reps. Worked up to a couple sets at 216.
5. KB Alternating Pressy Sitty Uppy Things - used 1 30lb and 1 25lb KB. Sets of 5 - 8 on each side. Alternated the weight each set. This is a really great exercise.

5. Pull-Ups - 3 sets 5 reps
6. KB Pushy Uppy Rowwy Things - 3 sets 10 reps. Did the first set with 15lbs. the last 2 sets I used a 25 and 30lb KB. This is another really great exercise.

7. Shrugs - 3 sets 20 reps with whatever weight was on the thing.

This day was pretty good. I think the power pushup test is much better than the med ball pass. I am excited about that. My pressing is starting to feel a lot better as well.

PWO - New Usual

Gym Conversation -

1. Why would anyone want a "healthy seasoning" for their food. All it really means is that there is no salt in it an therefore a bunch of crap that tastes like crap is put in to try to make up for the lost taste. What the Hell.

2. In one of the guys BJJ classes one of the guys popped his shoulder out of socket. He would not relax enough to let the instructor set it back in place. So the instructor said to my friend at the gym "choke him out" and he DID. Choked him out, set the shoulder in place, and woke him back up. THAT, is hardcore.

3. We talked about how sometimes it feels like we have the Sword of Damocles hanging over our head. What a great story.

http://en.wikipedia.org/wiki/Damocles

Can you say, Lawsuit?

hell yeah! I've never seen reverse hypers in other peoples journals! Plus damn...200? o_O I only do 100 with decent form. These are definitley the hardest thing to do in the weight room when they're done correctly (meaning stopping it when it is perpendicular to the ground while its at the bottom)