"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)
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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)
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Very good info about cholesterol and fat
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"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)
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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)
