New Blog Address

Here's my new blog address:

http://chasingstrength.com

Please contact me here.

Thanks.

Geoff

Quality or Quantity--Why Not BOTH?

I'm starting to see it as the beginning of a trend now.

Some more prolific fitness coaches and trainers are starting to buzz about "quality."

What does "quality" look like?

Well, Z-Health has a pretty good answer in it's "Four Elements of Efficiency," which I'm not going to get into here, but they definitely make you aware of junk reps.

Of course, the RKC promotes nothing but quality in its programming and material--low rep grinds, medium to high rep ballistics. Ladders are SOP for good reason.

But it seems like most trainers and trainees focus on or get stuck in the rut of quantity. For example, not long ago the movie, "300" came out. Then youtube was filled with "300" style workouts--300 reps of whatever completed in the shortest amount of time. Some of it, ok, almost all of it was pure ugly. Junk reps.

Well, how do you keep the quality up and push the quantity without burning out neurologically? As I already mentioned, ladders are one way.

How about another?

Compound lifts like the Clean and Press.

More specifically, complexes.

Complexes are a series of compound exercises performed sequentially with the same weight without rest. All the reps for one exercise are completed before moving on to the next exercise in the sequence.

Steve "Istvan" Javorek, Romanian Coach Emeritus, coined the term, although I'm pretty sure the Soviets (Russians) were using them at least at the same time as Coach Javorek. I first found them back in '97 when I was a peon Strength and Conditioning Coach at Rutgers.

Anyway, the weight used is usually light enough to really focus on your technique, but because you never put the bar down, you become taxed metabolically. This becomes a great way to perform a lot of high quality work (assuming your technique is correct in the first place) in a very short period of time--making for very time efficient training sessions. Complexes can be manipulated for a variety of goals: fat loss, strength, hypertrophy.

I've been using them for the last two weeks with my barbell because my left hip is still gooey and I can't put the KBs between the legs without compensating still. (It's been almost 12 months since I hurt it again and I didn't realize how badly until last December--but it's almost better.) However, I prefer kettlebells due to greater ranges of motion, more grip duress, and faster movements.

Here are the two I've been alternating between. One's a snatch-based complex and the other is a clean-based complex.

Complex 1: Snatch-based

• Snatch High Pull from floor (to throat) x6
• Power Snatch from above knee x6
• Pressing Snatch Balance x6
• Snatch-grip Behind Neck Push Press x6
• Good Morning x6

Complex 2: Clean-based

• Clean Pull from floor x6
• Power Clean from floor + Military Press x6+6
• Front Squat x6
  
• RDL x6
  
• Row x6

I've been timing myself and each complex takes approximately 2 1/2 minutes to complete. I then rest for 5 minutes and repeat. They are pretty brutal. I'm definitely out of shape. Not using the KB routinely has hurt my conditioning levels for sure. But, as I said, the light weights allow me to keep my quality up. My body fat is down and my muscularity is up.

Here's one of my favorite KB complexes:

• Double Swing x5
• Double Snatch x5
  
• Double Clean + Press x5+5
• Double Row x5

That's 25 reps and it usually takes a minute to complete. The Double Snatch is usually the limiting exercise here or possibly the press, depending on your lower body strength levels, so make sure to use a weight dependent on completing your weakest exercise.

Rest 2 minutes.

Repeat up to 6 times. Brutal.

By keeping the reps low you can focus on quality and still push the quantity. Quantity, or volume, as we know, is key for growth.

Feet Burning...

I'd thought I'd experienced most things in the Iron Game: Broken capillaries, torn calluses, bar bruises, but I'd never experienced "burning feet" until now.

In some of Pavel's writings when discussing tension, he mentions the great Soviet Superheavyweight Weightlifting Champ of the 1960s, Yuri Vlasov. Vlasov said he pulled on the bar so hard by pushing his feet through the floor that it made his "feet burn." I can generate some tension, but I'd had never experienced this until my training session today.

After training the Power Snatch and the Power Clean for speed, I implemented an old protocol developed, or at least perfected by my old coach, Alfonso. It starts between 60-65% of your max and works great for developing strength and muscular size, which of course is why I'm doing it. It's a very simple protocol: the Repetition Maximum. Pick a weight, warm up to it, and perform as many reps as you can with good form. (Of course there are some other tricks to it that make it effective, but I'm not giving that away...)

Well, my leg strength is down and someone who is very close to me is making fun at my chicken legs, and I need to gain another 15lbs, so this seemed like the perfect protocol. I only was aiming for 10 reps, but around rep 7 my feet started to burn, and I started to wonder if I could do 12 reps. So I went for it. My form maintained and my feet felt almost like I was on hot coals--a very strange sensation. After I hit my 12, I racked the bar, walked around to let my feet cool off. Then another strange sensation hit me that I haven't felt in years: The heavy weight "pump."

Now you've got to understand, I don't train for size so I haven't felt this for almost 10 years. I'm walking around the warehouse and it feels like someone's inflating my legs and they are swelling. Very unusual.

But it was great feedback. And so was the "burning feet." It's nice to know that I now have the ability to ground myself while lifting, which apparently was what I missing in order to feel the feet in the past. Very cool.

I think we all need this type of feedback from our bodies to let us know we are on track.

Support? Who Needs It...?

Recently, doing some research, I discovered that bodybuilding legend, John Grimek, attributed his great strength and bodybuilding success to "heavy power training." Included in that training was the use of heavy "support" work--that is, holding heavy loads for given periods of time. Apparently, he supported 800lbs (!) overhead and over 1000lbs in the straddle lift (a combo deadlift/squat) with straps and could've done more if the straps had been stronger (!). All this from a guy who was 5'9" and approximately 210lbs.

Anyway, I've decided to incorporate some of this into my training. Not so I can win a Mr. America title or anything like that, but to re-accustom my body to the heavy weights. So far it feels pretty good. In fact, I'm doing some different things that I'm not necessarily used to or have don before.

Last Thursday, I decided to do some partial deadlifts from mid-thigh. I worked up to 675lbs with a 10 second hold. It felt great! I didn't concentrate on just holding it, but actually pushing back against it--feeling my feet flatten and press through the floor and really trying to extend by body under the load. It felt exhilarating! I could feel every muscle in my body contract! It has been a long time since I've done anything like that. After that, I dropped the weight to 495lbs and hit 8 sets of 3 with about 60 seconds of rest between sets. Felt great. This has inspired me to work on some progressive movement training as developed by the late great Paul Anderson. Essentially, using the same load, you add a little greater range of motion to a movement and your body adapts to the load over the course of time. So the "progressive overload" is the range of motion and the load remains constant. I think there are about 15 more pin holes until the floor in the rack I was using, so I have plenty of time to get to the floor. I just have to be patient.

Tonight, in a similar vein, I performed overhead supports. I worked up to 405lbs. Hardly Grimek weights. But the interesting thing about support work is you definitely find your weaknesses.

My training template then is something along these lines:

Heavy support work (isometric) --> RM work (maximum effort) --> 70-80% of RM for 18-30 reps (submax work for hypertrophy).

Tonight's work looked like this:

A. Overhead supports, 10s: 405lbs (135lbs/225lbs/275lbs/315lbs)

B. Military Press, 3RM: 195lbs (shoulders were a bit tired after the support work), followed by 90% (175lbs) for (3,2,1) x3; 60s rest. I hit the same 3RM last week, but without the support work. Last week I used 155lbs as my back down weight for (5,4,3,2,1) x2; 60s rest.

C1. Underhand Barbell Rows, 145lbs/8, 10, 7 supersetted with
C2. Parallel Dips w/ Scap. Depression, 10, 10, 7; rest 60s

D. 45 Degree Hypers: Bodweight/10 x2 sets; 60s rest
My hammies have been screaming at me from this exercise, so I thought I would skip what I had planned and hit a recovery day just to get rid of some of the intense soreness...

Regarding the platform: I'm staying off it right now until I get my strength back. Many of the patterns are already grooved. I always maintain my speed and my lack of strength is my limiting factor. I'll jump back on at the end of the month.

Here's an interesting article on some of John Grimek's training: http://www.fitflex.com/johngrimek.html

The Spirit Is Willing...

...but the flesh is weak...as the old saying goes.

This past week I've struggled to iron out the problems with this left hip.

I've decided to do what I can do, and do a lot of high quality "that" in order to build muscle. I'm also using patterns and movements that I believe I am currently weak in that will serve as assistance lifts to my lifting.

One such movement is the 45 degree hyperextension. This blasts my hamstrings more than anything I currently do. In fact, I feel weak as a kitten. I am only performing sets of 10 with just my bodyweight. My hamstrings have been perpetually sore from this exercise for the last week. I'll be interested to see the carryover to the platform.

I'm also moving to an upper/lower split to 4 sessions per week. This allows me to put more volume in. Currently, the only kettlebell exercise included is the single arm press. I cannot currently perform ballistics due to hip compensation except for lifts on the right side. The good news is the Z-Health eye work seems to be helping. Patterns are slowly starting to normalize.

Eventually, I will get into barbell and kettlebell complexes along with some lower rep/higher volume lower body training. To make up for this lack of stimulation, I am performing "heavy" support work twice a week--once for the squat and once for the deadlift. It feels good to get under some heavy weight.

Today's training session:

A. Military Press, barbell, 3RM, then 80% for 5,4,3,2,1,4,3,2,1
90kg/3, then 70kg/5,4,3,2,1,4,3,2,1
The descending ladders are to minimize fatigue but keep the quality of work high.

B. Underhand Bent over Barbell Rows, 4x8
40kg/8, 50kg/8, 60kg/8 x2.
I perform only overhand pulling so I thought it might be time for a change. Much weaker than I thought...

C. Parallel Dips, bodyweight only, with scapular depression 2-3x10

D. 45 Degree Hyperextension 5x10, 60s rest
Bodyweight with stick on traps (BSQ position)

Training felt good overall today. Weird not squatting or pulling. Will pull on Thursday.

Old Patterns...New Learning...

Some old patterns are creeping up on me.

The left hip is still tight posteriorly. I'm having a hard time sitting back on simple exercises like 2 hand kettlebell swings. My hips are shifting to the right and I'm having to aggressively "force" the hips back straight. I can keep the proper pattern only on the right side.

The right knee is starting to "sore up" after squatting--interestingly not really while squatting but after...

Not really sure what's going on--probably just remnants of stress from the last quarter. Gut is still wound up but healing daily with the addition of grapeseed extract and HCl. Probably time for a massage just to help me r-e-l-a-x...Probably should've done that before starting up training again.

However, speed on everything is up. Strength feels fine--lifts although light, feel incredibly easy...

Seem to be getting leaner--as if it is accidental. Right...anyway, I like eating carbs again. I forgot how much I missed eating things like rice and beans with cheese.

Have to set up that massage tomorrow for later this week...Definitely looking forward to that.

I am currently investigating exercises to include into M-W program to help counter the effects of the Olympic lifts. I'm looking for exercises that stimulate the parasympathetic nervous system. This includes R-Phase and some other exercises modified from some other disciplines.

End of Week One

...And I feel good. Better than I've felt in awhile.

I still have some intermittent chronic right knee irritation that bothers me when I'm walking, but for lifting, it's fine.

This first week was very easy and one of the notable features is that my squat stance has (intuitively?) changed. My feet are a bit wider, which is better since they are approximately where they are upon receiving the bar in the classic lifts. I think one of the mistakes that led to my hip injury in April is that I wasn't this specific in my training. I was leaving that foot spacing to the lifts themselves. Anyway, it feels better.

My experiment with the carb rotation plus one cheat meal feels ok. Still too early to tell, although visually waist is smaller, abs are more defined, and scale weight is down. (I know, it's supposed to be going up but I'm not concerned about that in the short run. It'll take another 2-3 weeks to evaluate this strategy.) Muscularity is up, so I'm guessing there's a net gain of muscle and a net loss of fat. The key of course is not to provoke a serious threat response in my body so that progress comes grinding to a halt. The key is provoking positive change.

Interestingly, this is really the first time in my entire training life where I'm not in a hurry. I know where I want to be and when, but I'm in no hurry to get there. Strange. I'm just trying to enjoy the ride. This, I think, may be key for my long term success both health wise and performance wise. I'm pretty sure this is what Alfonso was trying to teach me all those years ago.

I'm looking forward to next week.