"Barbara"
Five rounds, each for time of:
20 Pull-ups ~ Power Clean (a box of paper around 15-20 kg)
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post time for each of five rounds to comments.
(4:43, 5:40, 5:44, 6:08, 5:58)
________________________________
I thank you for the opportunity to answer this question on the record. Novices progress in a linear manner. Novices on this program are frequently accused of using steroids, most usually by people that are unfamiliar with the capacity for human adaptation when training, food, and rest are optimal in people who have previously not adapted to them. This adaptation can result in bodyweight and strength increases in novice trainees that are far in excess of what can be obtained by more advanced athletes using steroids. It is not uncommon for novices to gain 40 lbs. of bodyweight and 300 lbs. of squat strength on this program. Anyone who thinks that steroids can improve upon this is inexperienced with both this method and steroids. I have had quite a bit of experience with both._________________________________
Therefore when I tell you the following things, you can believe me:
1. Nothing works better for a novice than a linear progression on heavy squats and 1 gallon of whole milk per day. Nothing.
2. Novices who insist on using steroids are lazy bastards who want a shortcut where there is none. The fact that they want a shortcut means that they are not willing to do the work that is actually necessary EVEN IF YOU DO TAKE STEROIDS.
3. There are no shortcuts. The fact that a shortcut is important to you means that you are a pussy. Let me be clear here: if you'd rather take steroids than do your squats heavy and drink enough milk, then you are a ****ing Pussy. I have no time or patience for ****ing Pussies. Please tell everyone you know that I said this.
For time:
150 Burpees
Post time to comments.
These are from completely prone to jumping and touching an object eight inches above maximum reach.
(18:16)
_____________________________________
Very good info about cholesterol and fat
____________________________________
"It only seems as if you are doing something when you're worrying."
- Lucy Maud Montgomery
“Some of us wake up
Others roll over”
PIL, “Warrior”
The following was written by Brad Alan Lewis in his amazing book “Assault on Lake Casitas”. Ostensibly it’s about rowing, and his quest to win Olympic gold. But the book is truly about a man’s evolution, and using sport as a tool of self-discovery and development. It’s about innovation, breaking the rules, and fueling performance with attitude – whether others might consider that attitude good or bad. It took years for Brad to learn himself well enough to write the book. Every thinking athlete should read it, let it settle, and read it again.
“We were all refugees from a bad night’s sleep, chased by challenges never satisfied, either in the past or in the future. My challenge awaited me. I was hungry for the show to begin. I never understood how Paul could sleep so late. Perhaps my internal clock was wound a bit tighter. For whatever reason, I was easy to find in the early dawn hours – sitting with the old men, drinking coffee, and hurrying the clock on its way.
I used the mornings to think, to conspire, to create new tricks. I loved to invent wild schemes and resurrect old devices for the sole purpose of furthering our mission. How could we flatten those guys at the trials? Maybe I’d cancel their hotel reservations. No, too obvious. W needed more speed. We needed to row better. What if we encountered rough water at the trials? We’d better be prepared for anything. I had a dozen different on-the-water drills for perfecting or boatmanship. I wanted to be able to row our boat while standing on our heads.
Not often can a man apply himself wholeheartedly to a goal without the burden of family or money or some other real life distraction. It’s good therapy – I recommend it.
My vision for those few weeks was flawless. I had the instincts of a hungry shark. I was living evolution, from boy to man to shark. The whole progression had taken about a dozen years, each step somehow tied to the rowing arena. For as long as I could remember, even before I started rowing, I possessed unlimited energy. For the last few years, this energy had been trapped in the form of an ill-defined, powerful anger. Fortunately, my passion for rowing had given this anger a constructive outlet.
Other motivational forces were at play – fear and love and ego. Below those forces were others, no doubt, forces I couldn’t even identify much less admit to myself. But these only complemented my main source of fuel, hot anger. In the backyard of my parents house, I installed a boxing speed bag and a heavy bag. On those days I couldn’t flush the anger from my being by rowing or lifting weights, I pounded those bags until my knuckles bled. I had worn out two speed bags since Christmas of 1982.
Occasionally, I looked for the reasons behind my anger. Perhaps it simply came from the sport of rowing, which had kept me hostage for so many years. Often, I was angry at myself for getting old. Some nights I sat on the edge of my bed and listened to my sore back begging for a rest. No, I had to ignore that reality. Not older, but stronger, better, tougher, meaner. I felt anger toward my opponents who mocked me as I passed them on the course. But rather than dwell on the reasons, I preferred to ride the anger like a surfer on a wave. With God’s blessing, I’d ride it to the very end.
Harry’s camp had opened a whole new vein of anger – a five-week nightmare. Harry wanted consistency? I’d show him the most consistent, crushing strokes he had ever seen.”
Let fury have the hour, anger can be power
D'you know that you can use it?
The Clash, “Clampdown”
Someone recently wrote in asking how to get bigger. I should have deleted the note. Instead, I replied by saying, "train to failure, eat more.” Then he asked for a recipe of specific reps/sets/rest and that note went to the trash. First, there’s plenty of information on the subject available. Second, it’s not what we do here. Do your fucking homework before writing an email.
The following guidelines were pulled from Michael Yessis’ 1992 book titled “The Kinesiology of Exercise”. Figures will affect you differently depending on your age, existing fitness level, sex, the phase of the annual cycle you are in, as well as the volume and intensity of the training you are doing.
In general:
1-4 reps increase pure strength but do not increase muscle mass
4-9 reps increase strength together with muscle mass
10-15 reps increase muscular strength, muscular endurance and muscle mass
16-30 reps increase muscular endurance with little to no increase in muscle mass
31-50 reps increase muscular endurance with no effect on muscle mass
50-100 reps increase muscular endurance, cardio-respiratory endurance, there will be a possible loss of muscle mass (or fat), and absolutely no increase in strength
This being the case, then what does an exclusive diet of circuit training produce? 21-15-9 adds up to 45, which equals an “increase muscular endurance with no effect on muscle mass.” If that’s your objective, knock yourself out. A Circuit or Progression totaling over 100 reps won’t help you get “swole”, except in the short term (measured in hours), and it won’t make you stronger. But because it’ll put the flame to the fat you may look stronger. Again, if that’s your objective, knock yourself out.
If you want to get huge, it’s easy: train to failure, eat more. Click the link below (the results of a Google search for the two words “squats” and “milk”). It’s all right there. How hard can it be?
http://www.google.com/search?hl=en&q=squats+milk&btnG=Google+Search
5 Single Arm Snatch (Gents use 50# dumbbell and Ladies use 35#) ~ 12 kg
10 Dumbbell Swings (same weight as the single arm snatches)
15 Walking Lunges
(19:27)
_____________________________________________
5 Rounds on the clock
Power clean x 10 reps(Male athletes 135lbs/Female Athlete 65lbs) ~ hang power clean 30 kg
Push-ups x 15 reps
(9:01)
Shoulder press 1-1-1-1-1 reps ~ Max. 42.5 kg
Push press 3-3-3-3-3 reps ~ Max. 50 kg
Push Jerk 5-5-5-5-5 reps ~ 42.5 kg
Post loads to comments.
Compare with 110807
______________________Dan John’s 9th Commandment
Strength competitor, track and field coach and prolific fitness writer Dan John once listed his 10 commandments of lifting. I’ll post them here and I hope he doesn’t mind.
1. Use whole body lifts; rarely isolate a muscle.
2. Constantly strive to add weight to the bar and move it faster.
3. The best anabolic is water.
4. Did you eat breakfast? If not, don’t ask me anything about nutrition.
5. If you smoke or don’t wear your seatbelt, please don’t tell me the quick lifts are dangerous.
6. Go heavy, go hard.
7. Keep it simple. Less is more.
8. You have to put the bar over your head.
9. Put the bar on the floor and pick it up a bunch of different ways.
10. Know and love the roots of your sport.
Back Squat 5-5-5-5-5 reps
Post loads to comments.
Max. Load ~ 62.5 kg
_______________________
Deadlift:
3x5 @ 50% 1RM
3x3 @ 60% 1RM
3x3 @ 70% 1RM
3x3 @ 80% 1RM
2x2 @ 90% 1RM
90% 1RM ~ 80 kg
________________________
Bench Press
3x8 ~ Max. Load 40 kg
_____________________
"Grace"
Clean and Jerk 135 pounds, 30 reps ~ 30 kg
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.
(5:43)
5 minutes of Double unders ~ box jump 17 inch, 108 reps
5 minutes of 95 lb Clean and Push jerk ~ 30 kg, 17 reps
3 minutes of Double unders ~ 63 reps
3 mintutes of 95 lb Clean and Push jerk ~ 11 reps
1 minute of Double unders ~ 20 reps
1 minute of 95 lb Clean and Push jerk ~ 5 reps
Post reps to comments.
_____________________________
Bench Press - 5x5
max. load ~ 27.5 kg
Front Squat 5-5-5-5-5 reps
Post loads to comments.
Max. load ~ 52.5kg
Complete 5 rounds of:
Row 1,000 meters
Rest 3:00 minutes
Add times for all 5 rowing efforts and post total to comments.
4:19, 4:30, 4:38, 4:38, 4:49 (average = 4:34)
30 Muscle-ups for time ~ 120 sitted back row, 120 bar dips
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
(20:31)
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
BS - 65 kg
SP - 37.5 kg
DL - 82.5 kg
Total - 185 kg/ 407 lbs
________________________
Swimming 1/2 hour
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) ~ 2 rnds 17.5 kg, 1 rnd 15 kg
12 Pull-ups ~ 1 rnd pull-up, 2 rnd back pull 15 reps (60 kg)
Post time to comments.
(16:28)
Compare with 240707
_______________________
Back Squat 3-3-3-3-3-3-3 reps
Post loads to comments.
Max. load - 35 kg
Compare with 060907
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood ~ 12.5 kg DB
Walking Lunge, 50 steps
50 Knees to elbows ~ decline leg raise
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball ~ 6 kg db
50 Burpees
50 Double unders ~ tuck jump
Post time to comments.
(37:21)
For time:
50 Ring Dips ~ normal dips, final 10 did bench dips
Run 400 meters ~ subs with 2:30 row (level 7)
50 Push-ups
Run 400 meters
50 Handstand push-ups ~ elevated push-ups on ball
Run 400 meters
Push-ups are honest push-ups. Handstand push-ups are "nose to floor".
Post time to comments.
(26:49)
Compare to 120807
Post total reps from all 32 intervals to comments.
Pull up - max. 10 / min. 5With a continuously running clock do one muscle-up the first minute, two muscle-ups the second minute, three muscle-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Subs to 1 pull up +1 push up
Total = 8 rounds (9 minutes)
____________________________
Back squat, 1 rep ~ max. 26.25 RSO/70.25 kg
Shoulder Press, 1 rep ~ max 10/40 kg
Deadlift, 1 rep ~ 30/80 kg
Post total to comments.
Total = 70.25+40+80 = 190.25 kg/419 lbs
Compare with 060707
'Micheal'
Three rounds for time of:
Run 800 meters
50 Back Extensions ~ 1 minute plank
50 Sit-ups
Post time to comments.
(30:42)
400 meter Walking lunge
Post time and number of steps to comments.
525 steps in 25:24 - the course might be longer than 400m
For time:
1 mile Run
100 Pull-ups ~ Inverted Row
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Post time to comments.
(71:48)
135 pound Clean and Jerk, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.
7.5/35 kg
Compare with 180707
For time:
50 Ring Dips ~ Bench Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups ~ Elevated Push-Ups
Run 400 meters
Push-ups are honest push-ups. Handstand push-ups are "nose to floor".
Post time to comments.
(19:04)
For time:
Run 800 meters
40 L pull-ups
Run 800 meters
40 Strict pull-ups
Run 800 meters
40 Kipping pull-ups
Post time to comments.
(33:19) Mostly partial reps
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight ~ 15/50 kg
Bench press: body weight ~ 10/40 kg
Clean: 3/4 body weight ~ 0/20 kg
Set up three bars and storm through for time.
Post time to comments.
10-9-8 (20:26) .Couldn't finished. Too tired from travelling.Post time to comments.
(29:41)
____________________________
Notice that we make no mention of grip, underhand or overhand (supinated or pronated). We don’t care, and we don’t want you to either. When you can do 40 pull-ups you won’t care much if the grip is underhand, overhand, wide, narrow, or mixed – it all starts to feel the same. The lesson is - mix it up.
How significant is the pull-up? In our view the pull-up is:
• At least as important as any other upper body exercise
• An essential part of athletic training
• Perfectly functional
• A gateway exercise to highly developmental gymnastics movements
• Singularly unique and valuable, and so has no replacement (“lat pull-down” is a weak substitute)
Technically correct pull-ups:
• Go from full hang to chest pressing tightly to the bar
• Lead with the chest up and shoulders way back
• Are visually directed, that is, a sight line is chosen that is shortened as the body rises to the bar
• Synchronize respiration to the pull-up: inhale down, exhale up
• Are motivated by trying to drive the elbows down to the ground, not by trying to flex the arm!
The goal in your pull-up work is “more.” You want, you need, more pull-ups. The more you can do the stronger you become. Muscular endurance, absolute strength, relative strength, whatever you want to define and measure gets better. With the goal being high reps, regular exposure is critical.
We recommend incorporating the pull-up into your warm-up routine. Try not to favor a grip. If there is a discrepancy in your number with the overhand versus the underhand grip, give emphasis to the weaker grip. With increasing competency the difference between the two grips in feel, muscle recruitment and development approaches zero. Every personal best pull-up is an event worthy of celebration. You’re going to live to be 100 but you’ll not get that many pull-ups, so treat the new ones like birthdays.
Jump over stick. Forward and backward equals once. United States Naval Aviator Trainee record in 1944 was 30 reps. Give it a try and post to comments.
__________________________________
Importance of Recovery (Journal Issue 29, Jan 2005)
Much in the spirit of “World Class Performance in 100 Words” recovery comes down to: Eat a Zone favorable or other hormonally intelligent diet with predominantly antioxidant rich “Paleo” foods. Sleep 8-10 hrs per day in a completely dark room. Go to bed as early as possible. Laugh. Avoid excessive stress.
This is admittedly a black box approach to the recovery issue. One need know nothing about why these recommendations will optimize recovery to reap ALL the benefits. Occasionally however understanding some “why’s” will improve both implementation and compliance, so let’s look at these topics a bit more closely.
Why Men Shouldn't Buy Baby Clothes"When a person trains once, nothing happens. When a person forces himself to do a thing a hundred or a thousand times, then he certainly has developed in more ways than physical. Is it raining? That doesn't matter. Am I tired? That doesn't matter, either. Then willpower will be no problem." --Emil Zatopek
Complete twenty rounds of:
5 Pull-ups
10 Push-ups
15 Squats
Post time to comments.
______________________
"The clean is a pure bit of functionality. The clean is simply pulling a load from the ground to the shoulders where frequently the object is being readied for lifting overhead. With the clean we take ourselves from standing over an object pulling it, to under it and supporting. (Compare this to the muscle-up where we take ourselves from under an object to supporting ourselves over it.)
In its finest expression the clean is a process by which the hips and legs launch a weight upwards from the ground to about belly button height and then retreat under the weight with blinding speed to catch it before it has had the time to become a runaway train. The movement finishes with the hips and legs again working by squatting the weight to full extension.
The speed and force with which the clean (and, yes, the snatch) drives loads give it developmental properties that other weight training movements cannot match. Deadlifts, squats, and bench press will never approximate the speed and force and consequently the power required of a clean at larger loads and for this simple reason, while important movements, are not the clean’s peers. Power is that important." Coach Greg Glassman
The point as work intensity increases where lactic acid levels in the blood rise faster than can be controlled. Lactic acid is a waste product of anaerobic work. Also known as “anaerobic threshold”, the lactate threshold marks the point in intensity where work has become largely anaerobic. This is also the “pussy rest-stop”.
A Postcard From Amsterdam (Flickr)
