KettlebellPlanet.com

Kettlebell Arm Bar for healthy shoulders

2012-01-24T18:17:00.000-08:00

Let's face it, your shoulder take a beating. From slouching at your computer, to slouching in your car, to spending more time working the front of your body than the back, you are setting yourself up for shoulder pain.

I have been experiencing chronic shoulder pain for almost six months now. I have tried a few different things with moderate success such as ice, mobility drills, clubbell drills, and traction with a flex band. Luckily I re-discovered this gem of a drill.

The kettlebell arm bar will make your shoulders feel like new again. I have yet to find any drill that comes close. That being said, expect your shoulders to hurt during the drill. But afterwards, you won't believe how great your shoulders feel.

Here is a video to demonstrate the drill.

www.kettlebellplanet.com

Deadlifts

2012-01-21T16:37:00.000-08:00

Today was a week 4, month 2 of Wendler's 5/3/1 program. If you haven't checked out Wendler's book yet, I highly recommend it. 5/3/1 is simple, fun and so far seem to be quite effective.

Today's workout focused on the deadlift, which is lift I don't see nearly enough trainees working in the gym. If you want to be strong, have thick back, powerful glutes and really bring up your hamstring strength, then deadlifts are a must. All athletes could benefit from stronger hamstrings because it will make you faster and help prevent pulling a hamstring when sprinting. Also, not that I spend a lot of time checking out other men's asses, but frankly a lot more dudes could stand to gain a bit of muscle mass around their ass. A powerful ass is a sign of athleticism, plus chicks dig it.

Here is the workout I did today, really simple but damn tiring:

Foam Rolling
Mobility Work
A1 Deadlift

135 x 5, 225 x 5, 315 x 5, 405 x 5, 465 x 3, 500 x 1, 565 x 1

A2 Pull-ups

7 x 8, various grips

Atlas Stone Lifting

played around with 285, 300, 315 stones for about 30 minutes

Keep deadlifting and you just might put some muscle on. But only use straps if you are bodybuilder pulling 800lbs for reps.

http://www.kettlebellplanet.com/

Kettlebell Workout, climbing down the ladder

2012-01-18T17:47:00.000-08:00

It is minus 30 degrees Celsius, or minus 22 Fahrenheit for you Americans, here in Calgary, Alberta today. On days like these I prefer to head straight home after work rather than risk death driving to the gym on icy roads.

Enter the kettlebell, still my favourite "home gym in a can" after all these years. And what better kettlebell drill to focus on than the snatch. It will build muscle, improve your explosiveness, and burn fat all at the same time.

One of the challenges with snatch's is to get enough volume in to stimulate your metabolism before you gas out. This is where ladders come in handy.

The ladder is a rep scheme that flows upwards or downwards. For example, you do a set of 1 rep, then a set of 2 reps, then 3 and so on until you cannot complete a set. Then you might go back to 1 rep and start climbing the ladder again.

Conversely, you might start at a high number and count down the reps. It would like reps I did for the snatch in the workout below.

Here is the kettlebell workout I did today, using a descending ladder method to sneak in extra volume on the snatch.

Two Hand Swing x 20
One Hand Swing x 10 each arm
Clean x 10 each arm
High Pull x 10 each arm
Snatch x 10,9,8,7,6,5,4,3,2,1 each arm

Here is an example of the ladder being used for a series of drills.

www.kettlebellplanet.com

Military Press

2012-01-08T20:02:00.000-08:00

Here is an upper body workout I did today focusing on the military press, following Jim Wendler's 5/3/1 template. I really suck at over-head pressing so the focus 5/3/1 puts on this lift is much needed. It is easy to avoid the drills you suck at, but usually those are the ones you need to work on the most.

Here is the workout I did today:

A1 Fat Bar Strict Military Press

145 x 5,5,7

A2 Pull-Ups

6 x 8

B1 Log Clean and Press (no leg drive)

4 x 5

B2 TRX Row

4 x 5

C1 Pull-Over Skull Crusher

4 x 8-10

C2 Barbell Curl

4 x 8-10

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11 Training Tips for the Skinny Fat Ectomorph, by Anthony Mychal

2012-01-07T17:25:00.000-08:00

I've got a confession to make: I'm your prototypical skinny-fat ectomorph.

Tall. Narrow shoulders. Wide waist. It's the recipe needed to look thin while simultaneously sporting a muffin top. It's also the combination that gets called "lanky," a word I've grown to hate.

The truth is that I'm tired of seeing the skinny fats (as I like to call them) falling victim to advice given by the, "I've-been-lean-since-I-was-a-fetus" guys. The same guys that told me that I needed to shovel sustenance into my mouth without regard for body composition.

That might have worked for you, Mr. Lean, but it sure as hell didn't work for me.

Skinny fats can't play by the rules of the rest. With that in mind, here are 11 tips for the skinny fat ectomorph that wants to look good naked. Keep in mind that these are my personal reflections that worked for me, given my lackluster genetic makeup.

1. Stop Cutting and Bulking
Yes, traditional bulking allows you to gain more muscle when compared to the infamous "clean" bulk. But we skinny fats are terrible nutrient partitioners, so more of our excess calories are stored as fat, not used for muscle. This means that without performance enhancing substances, our cuts will be so long and intense that most of the muscular gains wither away.

We don't prosper in malnourished environments very well. Hell, we don't even prosper in nourished environments. Going through the whole bulking thing isn't worth the roller coaster of weight fluctuation and the filling (or perhaps creation) of fat cells.

Editor's note: You could also try Indigo-3G™ and take your nutrient partitioning capabilities to the next level.

2. Carb Cycle

There's nothing wrong with taking your time to add muscle – especially when trying to stave off fat accumulation – but the problem most have is that they eat like an emaciated Ethiopian. Maximizing muscular gain, while limiting fat gain, is about optimizing the body's hormonal profile at the right times.

For the natural trainee, this means cycling carbs according to training. I'm not going to go into detail as there are tons of articles devoted to this. Let's just say: more carbs, less fats, and enough protein on training days; less carbs, more fats, and more protein on rest days.

3. Get Lean, But Forget About Abs
One of the biggest rules I have for skinny fats is to lean out first and never go on a traditional cut ever again. This, of course, requires never getting so fat that you need to cut. Most skinny fats will operate best (as far as gaining muscle is concerned) just outside of the six-pack zone in 11-12% bodyfat (assuming 10% is six-pack level). This is lean enough to be considered lean and "fat" enough to gain muscle.

4. Don't Underestimate Bodyweight Training
It's common for trainees that want to build muscle to revolve around the barbell, as it's the most fabled piece of equipment. Squats, bench presses, deadlifts – ahh, smell the manliness. But don't neglect bodyweight training like push-ups, pull-ups, chin-ups, dips, muscle-ups, and perhaps even some handstands, planche training, and front levers. Not only do these lifts keep your bodyweight in check (performance decreases if you're overly puffy), but they can build muscle and stave off body fat accumulation.

5. Don't Neglect Isolation, and Use Thick Bars

Compound lifts work better for just about everything. But without isolation movements, a skinny fat's arms will have about as much definition as a PVC pipe. Don't neglect direct arm work. You need it.

Our breed is known for having tiny wrists, which is why I also recommend using thick bars (or Fat Gripz) for all pressing and all biceps work. You can also throw in some thick bar pulling exercises for good measure. This will be the bane of your workout, but you'll see growth in your forearms, upper arms, and shoulders like never before.

6. Sprint, Carry
Don't worry about "conditioning" work to "burn calories." Become a short-term power machine. Run sprints, be it on a hill or a track, from 40-100 meters, but don't turn it into a high intensity interval feast. Sprint, walk back to the starting line, catch your wind, and then go again. Also, do farmer's walks, waiter walks, and carries. You'll know why soon.

7. Be Cautious of Max Effort Work
Skinny fats have terrible recovery capacity. Shorter, brick house powerlifters, with their shortened range of motions and supreme levers, can lift maximally with less trouble. Our lanky stature is inferior in this regard. Be mindful of the recovery process.

8. Be a Bodybuilder, Not a Powerlifter
Similar to above, skinny-fats won't thrive on minimalistic powerlifting routines. That's not to say you can't train in the lower (3-5) repetition ranges, or that all powerlifting routines are bad, but we're much more suited to higher repetition ranges, training at a lower percentage of our maximum, and using a little more volume.

9. Shoulders, Upper Chest, Lats, Upper Back

Skinny fats are pyramids: their waists are bigger than their shoulders. This needs to change. Focus on everything above the deltoid tuberosity – shoulders, upper chest, upper back, and neck. Also include lats in there, as wide wings make the waist look smaller.

A steady diet of chin-ups, incline pressing, dumbbell floor pressing, heavy lateral raises (with body English), overhead work, and rows with the elbows flared will do the trick. Oh yeah, remember when I told you to carry stuff? Farmer's walks are your new BFF.

10. Wave Your Repetitions
Skinny fats tend to need variation to kick start progress. This doesn't have to be complicated. One of the oldest methods of progression was to increase reps and not weight.

Let's say you're benching 225 and you can get four sets of six reps. All future workouts stay at 225 until you work up to four sets of twelve. Once you hit that, add 10-20 pounds to the bar and repeat the process.

This forces you to train with heavier weights and lower repetition ranges for a while, followed by a period of lighter weights and higher repetition ranges. Most everyone benefits from altering intensity and volume, so don't convince yourself that the end all of strength and size development is five reps.

11. Every. Damn. Day
I'm going to end on a crapshoot. Some skinny fats are soft because they're babied. From a biological standpoint, having muscle is an artifact of living a lifestyle that demands its creation. So it may be worthwhile to try training every day to provide a signal to the body that being a skinny fat just isn't going to cut it.

Something tells me that running a combination of Waterbury's PLP and Dan John's 40 Day Program could do wonders for anyone.

Conclusion
Skinny fat sucks. There's no denying it, sugar coating it, or trying to pretend it has any redeeming qualities. But it doesn't have to be a life sentence of avoiding public beaches and swimming with your shirt on. If you're tired of hiding love handles and having the hormonal profile of an ovulating woman, give these tips a try.

Original Source

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Deadlifts

2012-01-07T17:18:00.000-08:00

I am into month two of Jim Wendler's 5/3/1 program and so far have nothing but good things to say about this system. It is fun, simple and appears to be effective. I also like the slow and steady approach to increasing the weight. It is a nice change from always putting as much weight as possible on the bar but then missing attempts regularly.

Today was a deadlift day and at first the weights felt pretty heavy, but once my nervous system woke up I was surprised at how many reps I was able to get.

If you don't do deadlifts you best check yourself. Deadlifts are awesome, just ask Bill Kazmaier.

Here is the workout,

A1 Deadlifts

135 x 5, 225 x 5, 315 x 5, 415 x 5,5,10

A2 Pull-Ups

6 x 8

Tire Flip

850lbs x 6

3 x 10

http://www.kettlebellplanet.com/

Kettlebell Conditioning Workout

2012-01-05T17:37:00.000-08:00

Here is a simple kettlebell conditioning workout to help you burn fat and increase your explosiveness. If your focus is conditioning, keep the rest periods as short as possible. Otherwise, take your time between sets and try to explode the kettlebell up as violently as you can control.

Do a mobility drill between each set:

2 Hand Swing x 20, 20
1 Hand Swing x 2 x 10 left and 10 right
1 Hand Clean x 2 x 10/10
1 Hand High Pull x 2 x 10/10
1 Hand Snatch x 5 x 10/10
Flex Band Curls x 3 x 10
Flex Band Pull Aparts/Face Pulls x 3 x 15

The kettlebell snatch is the best all-around drill for conditioning and athleticism so if you are feeling fresh include more sets or reps of this drill.

http://www.kettlebellplanet.com/

Mike Robertson, StreamFit

2012-01-03T16:33:00.000-08:00

The following was copied from Mike Robertson's newsletter. It looks like a cool tool so I thought I would pass it on to you guys.

Well it's 2012 - and it's GO TIME!

That's right, I'm really excited to share this groundbreaking new fitness project that I'm honored to be a part of.

It's called StreamFIT and it's a killer new web mobile platform that provides unlimited streaming metabolic bootcamp-style follow-along workouts accessible anytime, anywhere from the top trainers in the game.

Essentially, it's like P90X meets Netflix- BOOM!

Here's a quick video showing me in action:

For years now, my followers have been asking for follow-along corrective exercise and performance enhancement workouts and now you can instantly access just that.

Here's a quick rundown of all the workouts I shot (some have not yet been added FYI, but will be soon over the next couple of months):

•The Beginner Bootcamp Transformation Program (3 Workout Series)
•The Ultimate 5-Minute Warm-up
•The Ultimate 5-Minute Cool-Down
•The Ultimate 10-Minute Warm-up
•The Ultimate 10-Minute Cool-Down
•The 10-Minute Bulletproof Your Knees Routine
•The 10-Minute Bulletproof Your Back Routine
•The 10-Minute Bulletproof Your Shoulders Routine
•The 10-Minute Tissue Quality Circuit
•The 10-Minute Mobility Circuit
•The 10-Minute Activation Circuit
•The TRX Suspension and Rip Trainer Core Challenge Workout

As if it wasn't enough to crank it with yours truly, you get to train with my fitness friends who are the best in the biz at what they do:

•BJ Gaddour: StreamFIT CEO, Fitness Bootcamp and Metabolic Training Expert
•Holly Rigsby: Busy Mom Fitness Expert
•Dave Schmitz: Resistance Band Training and Fit Over 40 Expert
•Cassandra Forsythe: Pregnancy and Female Fitness Expert
•Jason C. Brown: Kettlebell Training and Combat Sport Conditioning Expert
•Naomi Nazario: Group Exercise and Female Fitness Expert

Here's why you need to Get StreamFIT:

1.Your Workouts, Your Way: Customize your workouts by targeted body zone, fitness level, instructor, training tool, and duration with new content added monthly!

2.World Class Coaching and Motivation: Get a high-energy, total fitness experience with exercise progressions for all fitness levels and speciality programming for beginners, busy moms, fit over 40, kettlebell training, pregnant woman, corrective exercise, extreme challenge, and more!

3.Fitness at Your Fingertips: Follow-along on any device with internet access including computers, smartphones, tablets, and connect any of these devices to your TV with the proper HDMI connection!

Get your free 7-day trial to http://www.StreamFIT.com/ TODAY!

No credit card info is required and it only takes 60 seconds to register:

StreamFit

Mike Robertson Corrective Exercise and Performance Enhancement Expert StreamFIT Contributor P.S. - Even if StreamFit isn't a great option for you, please feel free to pass this along to friends and/or family members who have made fitness a priority in their lives in 2012!

http://www.kettlebellplanet.com/

Workout of the Day - Hill Sprints

2012-01-03T16:28:00.000-08:00

Here is a really simple conditioning workout to help you burn off some of that holiday cheer.

Find a big hill or stair case.
Run up it as fast as you can.
Walk down slowly.
Repeat steps 2-3 until you are basically crawling up.
Drink a post-workout shake and call it a day.

If you really want to amp this up, although hill sprints are bad-ass enough on their own, add some kettlebells to the mix.

http://www.kettlebellplanet.com/

Squats and Hill Sprints

2012-01-02T14:10:00.000-08:00

As I wrote in the previous post, the party is over and it is time to get back to work again.

To start the new year off with a bang I decided to do squats, good mornings, yoke walks, and the hill sprints for dessert.

Let's just say I will sleep well tonight.

Following Jim Wendler's 5/3/1 method I did squats for reps of five, followed by some assistance work. Good mornings are a drill I have neglected for too long as they will bring your squat up. Especially if you are a Lonny Leanover when the weight gets heavy. Yoke Walk just plain old suck, but they are a man maker and if you have access to a yoke, do them.

As for the hill sprints, usually I schedule them for their own day but I am off work and felt fat, so what the hell right?

Anyways, here is the workout, give it a try if you dare!

AM, Squats

Mobility Work

bar hangs, joint circles

Dynamic Warm-up

empty barbell complex

A1 Squats, ass to grass

135 x 5, 185 x 5, 225 x 5, 275 x 5, 320 x 5,5,8

A2 Pull-ups

7 x 8, various grips

B1 Good Mornings, all the way down to parallel, no belt

185 x 4 x 8

B2 Yoke Walk

500lbs x 60 x 2

Reverse Hypers

3 x 12-15

PM, Hill Sprints

18 stories x 4

this quickly devolved into walking up the stairs as my legs were shot

Here is a video of some serious yoke walkin maddness.

http://www.kettlebellplanet.com/

New Year Goal Planning

2012-01-02T08:24:00.000-08:00

The new year is here, and like most people I am fatter than I was a few weeks ago. Between, booze, chocolate and big family meals I probably gained 5lbs of ass this holiday season. Even though I didn't miss any training sessions, I even ran hill sprints on Christmas day, all those calories still negated my best efforts to stay lean.

Oh well, what are the holidays for if not to relax and enjoy life?

Of course, being the New Year, it is now time to buckle down and start chipping away at some new goals.

Instead of focusing on end results, like 5% body fat or a 405lbs bench press, I recommend focusing on goals that will get you to where you want to be. Process goals.

For me the end result is to be 230lbs with visible abs, a 650lbs raw deadlift, a 500lbs ass to grass raw squat, and a 230lbs strict military press.

The problem is, if I focus on the end results I will probably get discouraged and not get very far.

So, I will focus on the process of becoming a man that meets the above criteria. To this, my goal is to:

Follow Jim Wendler's 5/3/1 plan of:

Strength training 4 days a week

bench press day, squat day, deadlift day, military press day

Conditioning 3 days a week

hill sprints or kettlebell workouts

As for diet, I have to refocus myself on following a Paleo Diet as laid out in The Primal Blueprint, by Mark Sisson, because despite my best efforts it is extremely difficult to out train a bad diet.

So there you have it. I figure that if I strive to train 7 days a week with a balance between strength and conditioning drills, and follow a Paleo Diet consistently I will acheive my goals before year end.

What are your foals and what is your plan to achieve them?

http://www.kettlebellplanet.com/

The Goal Snowball, by Alwyn Cosgrove

2012-01-02T07:59:00.000-08:00

One of my goals for this year was to complete 250 workouts - which translates to about 5 workouts per week on average.
Unfortunately, I was a little short - today I hit workout 220. I'll end the year with around 225 workouts performed which I'm not too unhappy about.

My goal for 2012 will be 200 workouts. My travel schedule is busy, and with work commitments increasing, I'll be very happy averaging four solid training sessions each week or around 16 each month.

This is what I call a process goal -- it's not an outcome that I'm looking for (e.g. lose 10lbs, increase my chin-up reps), although they are just as important - it's a simple "do this" goal that I can make constant progress towards.

Goal setting is still hard for some people. I'll often meet clients who are interested in losing fat and decide that they will start daily cardio, weight train four times per week, eat six small meals, cut calories by 20% and reduce their carb intake.

These are great goals -- but most people are trying to do too much at once. John Berardi has said that studies show that if you want to make one change in your life, you have an 85% chance of success. However if you try to change two things at once, your chances of success drop to around 35%. Three things at once? Almost zero.

The solution to this is to use the goal snowball, an idea I first heard of from Chris Shugart. Here's how to do it:

1) List five or six behaviors you need to improve or change to reach your goals. What do you need to be doing that you're not doing? What bad habits do you need to kick? What good habits do you need to instill?

2) List these things from easiest to hardest.

3) "Maintain" all your other goals and focus your attention on the first thing on your list (the easiest one.) Spend two weeks just focusing on achieving that goal so that it becomes a habit.

4) Once that change has been made and ingrained, move up to the next item on your list and focus your efforts there.

5) One by one, knock out these changes and/or goals.

For example: Maybe you sleep late. First goal might be to get up 30 mins earlier every day.
Second goal might be to go to the gym as soon as you wake up - and go four times a week instead of three.
Third goal may be to make sure you always eat breakfast.
Fourth goal? Reduce portion sizes at 3 out of 5 meals...and so on.

So in 10 weeks or so - you're getting up earlier - never missing a workout, have done an extra ten workouts, and eaten breakfast everyday (which is a key factor in fat loss) while consuming less calories overall. These goals would "snowball" into a bigger overall effect with long-term success whereas trying to do all things at once would likely result in short term failure.

--
AC

AlwynCosgrove.com

24420 Walnut street
Newhall, CA
91321
US

http://www.kettlebellplanet.com/

Deadlifts, stone lifting and hill sprints

2011-12-23T15:23:00.000-08:00

Sometimes people ask me how they can stay motivated to exercise regularly. I have trouble understanding this question as training is pretty much the most fun thing I do.

That being said, I do find that demanding something special of yourself is the key.

It could be the way you look, or how well you perform at whatever physical activity you prefer, but if you have expectations of yourself, then getting your fat ass off the couch should be pretty easy.

For example, I am a strength athlete and am terrified of becoming weak and scrawny looking. To me looking like a mal-nourished weakling is pathetic. I believe men were designed to be strong and tough and we should develop these traits in our mind and body. So, day after day I pick heavy stuff up off the ground in an effort to achieve my ideal of masculinity.

Now, it could just be that you want to look good and be healthy. That is fine too. Just have some damn respect for yourself and your spouse, if you have one, and get in shape.

Respect yourself enough to do what needs to be done instead of complaining to people that give a shit.

Okay, with that rant complete, here is the training I did today based on Jim Wendler's 5/3/1.

Week 4, Deadlifts, heavy single

Mobility Work
A1 Deadlifts

135 x 5, 225 x 5, 315 x 5, 405 x 5, 455 x 3, 500 x 1, 550 x 1

A2 Pull-ups

7 x 8

Atlas Stone Lifting

285-300+ lbs stones for maximum height

Reverse Hyper

4 x 10-15
did some foam rolling between each set

Later that day....

Hill Sprints

to the death, at least it felt that way, as punishment for excessive chocoloate consumption
I find guilt and feeling fat to be a strong motivator for me as well

Here is an old video of me doing some crazy conditioning with kettlebells and hill sprints.

http://www.kettlebellplanet.com/

Top 10 At-Home Fat Burning Workouts

2011-12-21T19:29:00.000-08:00

Top 10 At-Home Fat Burning Workouts

With holiday parties, shopping, and work deadlines filling your schedule this month, you need short, burst workouts to help you stick to your fat burning schedule.

Fortunately, you can get an amazing workout in at home to stay in shape over the holidays...even if you only have 15 minutes to exercise a few days per week.

That's the great news about short, burst workouts...a little bit of effort now has been proven by scientists to be just as effective - and even better - for fat loss and fitness results.

Here are just a few at-home workout ideas to get you started:

1. Use the first superset of your favorite Turbulence Training workout and do as many rounds as possible in 10 minutes. Why? Because the first superset always contains the most effective exercises.

2. "30 seconds on, 30 seconds off" doing kettlebell swings

3. Burpees
4. Kettlebell Exercises Paired With TRX Exercises (although this involves owning a LOT of equipment and having a lot of space)

5. TT Bodyweight Cardio Workouts (that don't require any equipment at all)

6. Intervals supersetted with ab exercises like planks or side planks (which are made harder by the high breathing rate)

7. Bodyweight Challenges - Like the Bodyweight Cardio 1000 (Challenge type workouts get you hooked on exercise and prevent you from skipping workouts)

8. DB-BW Fusion Workouts - Pair a dumbbell exercise and bodyweight exercise together in a superset and go back and forth as many times as possible in 10 minutes.

9. Hybrid Triset Workouts - 3 exercises performed in a tri-set, using one dumbbell exercise, one bodyweight exercise, and one kettlebell or stability ball exercise. Requires just a little equipment, but work great!

10. Adrenaline Circuits - Combining bodyweight exercises and short, burst adrenaline style interval training methods. (Adrenaline intervals are covered in the 31 Interval Workouts manual.)

To learn more about interval training, bodyweight circuits, and how to lose fat over the holidays with this combination, please read this special report here:

Holiday Fat Burning Workout

But hurry, this special article is only available until Thursday.

--
AC
Holiday Fat Burning Workout

AlwynCosgrove.com

24420 Walnut street
Newhall, CA
91321
US

Nathan@kettlebellplanet.com
http://www.kettlebellplanet.com/

Just Win The Play...

2011-12-21T19:19:00.000-08:00

I spoke to Jim Wendler a couple of weeks ago and we were talking about goal setting and best practices.

Jim mentioned that when he was playing football, everyone wants to "win the game". Jim's approach was to tell them -- "Just win the play. Win the play and the game will take care of itself"

Great advice.

Any task can be broken down into smaller more manageable steps. Business, training, weight loss etc.

A 4 year business plan can be broken down into one year goals. And then a goal for each quarter.
Then - we can further break that down into monthly targets. Then weekly. And then daily, perhaps even hourly.

But it just comes down to this..... Take care of the next client or customer. Do that and everything falls into place.

If you want to lose 50lbs -- just take care of the next meal. The next workout. The next set. The next rep. Do that and the 50lb weight loss takes care of itself.

The whole premise is similar to the "process goals" that I talked about on Facebook -- just set a number of workouts to be completed in the month and focus on the process of just getting the workouts in - not necessarily the outcome that you'd be looking for. If you take care of the attention to the process, you'll take care of the outcome by default.

The conversation with Jim reminded me of a lesson my Taekwon-Do instructor taught me (excerpted from The Total Body Breakthrough)

I can remember having to face a scary opponent in a championship match once. This guy was on the covers of all the martial arts magazines and this was my first time competing in this weight class. He was bigger, stronger and more experienced than I was.

In short, I was terrified. My instructor, Mr. Campbell, recognized this and asked me –

“I know you’re scared. On a scale of one to ten, how scared are you?”

I answered with no hesitation “ TEN!”

He smiled and said – “Ok. How scared would you be if this match was only one round in length?”

I answered” Not as scared. Maybe a seven out of ten”

He said “Well keep that in mind. You only have to fight the first round. But what if the first round was only one minute long? Would you still feel the same way?”

Me: “No. That would maybe be a five out of ten”

Mr. Campbell nodding: “Ok. What if it was just a single exchange in the middle of the ring? One time. Then it’s over. How do you feel about that?”

Me: “ Ha! No problem. Maybe one out of ten. I’m too fast for him if it’s a single exchange!”

Mr C: “Ok – let’s just attack once and then we’ll take it from there”

At this point I’m buzzing with excitement, stepped into the ring and attacked my opponent. And just repeated that single activity over and over. No fear at all.

And I won the fight.

Success is just a series of small behaviors repeated over and over. Set the behaviors in place and the outcomes will arrive in due course.

As we enter into the last few days of 2011- take a look back at the goals you set earlier this year.
Are we on track?

What do we want to accomplish from now before the end of the year?

Break it down into smaller steps.

And just win the next play.

--
AC

AlwynCosgrove.com

24420 Walnut street
Newhall, CA
91321
US

Nathan@kettlebellplanet.com

http://www.kettlebellplanet.com/

Interview on Vitamin D

2011-12-21T18:10:00.000-08:00

Dear Nathan,

I just received this great interview that Dr Chris Mohr did with leading Vitamin D researcher Dr Robert Heaney.
I asked Chris permission to share it with my list, here it is...

This is Dr. Chris Mohr back again for another monthly update and this month I am so excited to share with you an interview on one of the most popular vitamins in the entire world. Its popularity has grown tremendously over the last several years with the growing body of research and we’re all fortunate to have access to one of the leading vitamin D researchers in the entire world, Dr. Robert Heaney.
Dr. Heaney completed his undergraduate and medical degrees at Creighton University in Nebraska and Dr. Heaney serves or has served on the editorial boards of all the major scientific publications in the field of bone biology and chaired the Scientific Advisory Panel on Osteoporosis of the Office of Technology Assessment which is part of US Congress.
Dr. Heaney has worked for over 50 years in the study of osteoporosis, vitamin D, and calcium physiology. He’s authored three books, published over 400 papers, chapters, and reviews in scientific and educational fields. At the same time, he’s helped redefine the context for estimating nutrient requirements. Specifically he has shown that nutrient deficiencies produce long-latency disease as well as their classical acute disorders and has focused attention on the inadequacy of drug based research designs for the evaluation of nutrient efficacy. So without further ado, I want to introduce Dr. Robert Heaney who I’m very excited to learn from and listen to. Dr. Heaney welcome to the call today.

Dr. Heaney: I’m happy to chat with you about this, Chris.

Dr. Chris: Alright, great. So let’s get right into it. First of all, vitamin D, we keep hearing a lot about that it’s an epidemic, a worldwide deficiency and just in your practice as a researcher and a scientist what have you seen with your research subjects in terms of rates of deficiency?

Dr. Heaney: Well, most of the adults that we work with are vitamin D deficient, at least by my standards, and although I don’t personally work with children or young people, it’s worth noting that an article in the Journal of Pediatrics just about a year ago found that between 60 and 98 percent of teenage girls, for example, both black, Hispanic, and white, were vitamin D deficient. So between 60 and 98 percent. That would be consistent with what we seem to see in adults as well. Probably pushing toward the high end of that. But, of course, if you define vitamin D adequacy by a very low 25-hydroxy D level, then fewer people are g oing to show up as deficient by that criteria.

Dr. Chris: Right. Great point. And for those who don’t know, you’re located in Nebraska, so you’re pretty far north.

Dr. Heaney: Yes, we’re at 41 degrees north latitude. Just about halfway between the Canadian border and the gulf. So it’s not that far north, but we don’t get useful sun exposure for about six months of the year.

Dr. Chris: And that actually brings me – I actually saw you present one time at a conference – and it brings me to my next point. One thing that was mentioned was that if you’re north of Atlanta you wouldn’t be able to make sufficient vitamin D from the sun. If you could just clarify that a little bit, that would be great. If I’m on the mark with that or what.

Dr. Heaney: Well, it’s useful to bear in mind that the human organism evolved in equatorial east Africa wearing no clothing. We got sun exposure, tropical sun exposure, 365 days a year for all practical purposes over our whole body. And we don’t begin to approach that now. In the summer here at Omaha at 41 degr ees north, about the same as Boston as a matter of fact, we can make vitamin D. We can make substantial quantities, but it doesn’t last us through the year. By the time we get to February, even outdoor summer workers are now down to a level that I would consider deficient. So anybody living north of Atlanta certainly, even though they may get out in the sun substantially in the summer, really needs year round vitamin D supplementation. Now from Atlanta or Dallas, farther south, if you’re outdoors a lot then you may not need much vitamin D. But actually studies of middle aged and older women, particularly those with osteoporosis, have shown that the prevalence of vitamin D deficiency is low in any part of the country. Florida, Arizona, Texas, you name it. And that’s largely because the women concerned actually don’t spend much time outdoors. And when that’s the case, of course, it doesn’t make any difference at which latitude you may live, you need to get the ultraviolet rays in order to make the vitamin D. And if you’re not getting them, then you may as well live in Alaska as far as that’s concerned.

Dr. Chris: Great point. And that makes me think of something else... for people who do spend time outdoors, which unfortunately are not many, if people are putting sun block on or suntan lotion, does that affect vitamin D? Or are you still able to make it even with suntan lotion.

Dr. Heaney: Sunblock, to the extent that it’s applied according to the manufacturer’s directions, sunblock blocks vitamin D synthesis entirely. Just as it blocks the damage that those same UV rays might be producing in the skin.

Dr. Chris: Right.

Dr. Heaney: So you can’t really have it both ways. But it’s important to understand that sunblock came into widespread use just in the past 25 years. If the absence of sunblock had b een so deleterious to us, the human race might have died out thousands of years ago. But it didn’t. I mean my parents, my grandparents, your grandparents surely got a lot of sun exposure unprotected and I don’t know whether any of them died of skin cancer, but I can tell you I have no relatives that did. So I think the principal problem with excessive sun exposure is drying and wrinkling and other cosmetic problems. Now yes, you can get squamous cell carcinoma and basal cell carcinoma and I don’t think those are anything to be laughed at but they’re not as serious and life threatening as many of the problem diseases caused by vitamin D deficiency might be.

Dr. Chris: So would you recommend then people either not wear suntan lotion or at least get a little sun exposure on a daily basis without it?

Dr. Heaney: Well the good news is that much of the vitamin D we make in our skin is probably made in the first few minutes after sun exposure. The timing on this is still uncertain so I can’t put a precise time number in terms of how many minutes. But let’s just say for the sake of argument that if you’re going to be out in the sun, stay out there for 15 minutes and then put your sunblock on. That would probably protect you just as well from most of the damage that might be produced by ultraviolet, but at the same time it will allow you to get some and maybe much of the vitamin D you would otherwise have gotten. You see, the longer you’re out in the sun without sunblock protection, what the UV radiation does is not only make vitamin D in the skin, but it also degrades it before it can leave the skin. So you reach a point where there’s kind of a diminishing return there. And that’s why the first few minutes are probably where you’re going to get the best benefit with the least damage.

Dr. Chris: Ok. Great points. Interesting. And now, kind of going back, if someone was outside – so, for example, I’m based in Louisville, Kentucky – if someone was outside a little north of Atlanta, but training all summer, maybe an endurance athlete outside for a long period of time, or working outdoors, would that be... is it still that you would recommend maybe vitamin D supplementation in the winter months because even that long period of time outdoors wouldn’t carry them through?

Dr. Heaney: It won’t carry them through. That’s quite right. Our bodies were designed by the good Lord to get vitamin D essentially year round and stocking up the summer, although it may be the best we can do, is not really good enough. And, furthermore, even if you could get some vitamin D in Louisville on December 25, you’d have to be outdoors naked in order to get it. And, you know, a few of us in mid-winter, however sunny it may be, won’t be exposing much skin. So there’s no doubt about the fact that during winter at least, and I think it’s easier to recommend year round because most of us, I mean, I’m sitting in front of a computer screen and I’m getting no UV radiation, day in and day out. And if I am outdoors, it tends to be in the morning before I go to work or in the evening after I get home and at that point, the amount of UV radiation reaching the earth’s surface where I live is negligible. It may be hot and it may be uncomfortable, but there’s not much UV there, so I can’t make much vitamin D at that time. So you have to bear in mind – I can’t stress too much – that if we’re going to depend upon the sun to do this, it’s got to be midday and if we’re not out substantially at midday with a lot of skin exposure most of the year, then we’re going to need supplements.

Dr. Chris: Ok. So that brings me to my next point. Do you think that... would you recommend that everyone get tested, go to their physician, get tested for their vitamin D status or just certain populations that are at greater risk than others?

Dr. Heaney: Well the answer to that is yes and yes. Certain populations are at greater risk. People of color clearly are at greater risk because the melanin in their skins whether they’re
from South India or from Central Africa, doesn’t make any difference, the melanin in their skins is sunblock. And it will protect against UV transformation of 70-hydrocholesterol into cholecalciferol or vitamin D, the other name for that. So people of color need to be outdoors longer and to expose a lot of skin in order to make vitamin D at our latitudes. And they don’t do it. And so as a result, when you look at the vitamin D status of people of color it’s always low. The pediatric figure that I quoted for you a few moments ago had 98 percent of black teenage girls deficient. 98 percent.

Dr. Chris: Wow. That’s unbelievable.

Dr. Heaney: I contrast white teenage girls on the other end of the color spectrum. Even there, better than 60 percent were deficient. So clearly people of color just aren’t going to be able to count on the sun. In large part because there has been this tremendous migration over the last 75 years from the rural south to the urban north of much of the black population of the U.S. and so we’ve got people who work indoors and once again skin color is of now help or harm at that point, because you’re not getting any vitamin D. So we’re going to have to rely on supplements.

Dr. Chris: Ok. So now when people do get tested, what do you feel are the optimal plasma values? I know that some of the standards sometimes seem to differ from what many experts believe. For example, I got mine tested about two years ago and my physician said oh you’re perfect everything’s fine, but my plasma values were a little bit lower than some experts believe. They were around 32 which falls into the standards, but again lower than that level the lot recommends. What are your recommendations for plasma values?

Please click here to read the rest of the interview with Dr. Bob Heaney (sign up needed)

--
AC

AlwynCosgrove.com

24420 Walnut street
Newhall, CA
91321
US

Nathan@kettlebellplanet.com
www.kettlebellplanet.com

Kettlebells and 5/3/1

2011-12-21T18:03:00.000-08:00

Tuesday, Condition Session with kettlebells. Hills Sprints or Prowler pushes are a great alternative as well.

Kettlebell Drills, do one mobility drill between each set

swings 2 x 20
clean 2 x 10 right/10 left
high pull 2 x 10/10
snatch 5 x 10/10

when it comes to kettlebells, nothing beats snatches for conditioning and explosiveness so warm-up to them and then focus on them.

That is it, the sets and reps are just a suggestion, adjust as required for your fitness level, weight of kettlebell and time permitted.

Wednesday, Bench Press week 4, heavy single as per Wendler's recommendation in 5/3/1)

Mobility Work

A1 Fat Bar Narrow Grip Bench Press

95 x 10, 135 x 5, 185 x 5, 225 x 5, 275 x 5, 325 x 3, 365 x 1

now that I think of it I should have gone for a double with 365

A2 Dumbbell Rows

7 x 8-10

B1 Strongman Log Clean and Press (use a barbell if you have to)

5 x 5

B2 Pull-ups

5 x 8-10

Here is a video of Wendler going for max reps in the bench press.

http://www.kettlebellplanet.com/

5/3/1 Training Sessions

2011-12-19T19:01:00.000-08:00

I am well into Jim Wendler's 5/3/1 routine and so far I am really enjoying it. The training sessions are simple, tough but not so brutal that I am dreading them as I have in previous training routines.

Here are a couple of recent training sessions:

Military Press, end of week 3, triples

A1 Strict Fat Bar Military Press

95 x 5, 135 x 5, 150 x 3, 165 x 3,3,5

I really, really suck at overhead pressing

A2 Pull-ups

6 x 8

B1 Fat Bar Jerks

215 x 5 x 5

B2 Pull-ups

5 x 8

C1 Skull Crushers

4 x 6-8

C2 Dumbbell Rows

4 x 8-10

Squats, week 4, heavy single

A1 Squat, ass to grass

135 x 5, 185 x 5, 225 x 5, 275 x 5, 315 x 5, 365 x 3, 405 x 1

I expected to do a lot more than this but my form was breaking down so I stopped while I was ahead

A2 Pull-ups

7 x 8

Good Morning, full range of motion

4 x 5

Farmers Walks

2 x max distance

http://www.kettlebellplanet.com/

Training Sessions

2011-12-17T14:35:00.000-08:00

Here are the training sessions I did this week following Jim Wendler's 5/3/1 system.

I have to admit 5/3/1 has made lifting weights fun and stress free again. No more monotony and no more stressing about trying to hit a PR everytime I hit the gym. With 5/3/1 you are still trying to hit PR's, but they are most often for reps and that is something I have never focused on, making these attempts really fun.

Tuesday, Squat Workout

Mobility Work
Foam Roller, Bar Hangs
Back Squat, ass to grass

135 x 5, 185 x 5, 225 x 5, 275 x 5, 315 x 3, 365 x 3,3,5

Tire Flip

850lbs tire x 20 total flips

Glute-Ham Raise

4 x 10

Reverse Hyper

4 x 10

Wednesday, Conditioning Sessions

Hill Sprints x 10 total

Thursday, Bench Workout

Moblity Work
Foam Roller, Bar Hanging
A1 Bench Press

slightly narrow grip with a Fat Bar
95 x 5, 135 x 5, 185 x 5, 225 x 5, 275 x 3, 325 x 3,3,5

A2 Pull-Ups

8 x 8

Strongman Log Clean and Press

4 x 5

Friday, Deadlift Workout

Mobility Work
Foam Roller, Bar Hanging
Deadlift

135 x 5, 225 x 5, 315 x 5, 405 x 3, 455 x 3,3,5

Atlas Stone Lifting

lifted 285-305lbs stones for about 30 minutes

Glute-Ham Raise

4 x 10

Reverse Hyper

4 x 10

The deadlift is a lift I have been neglecting, due to focusing more on strongman events, and that is unfortunate. Don't make this mistake, keep deadlifs as a staple in your training regime. Deadlifting will make you strong, thick and tough, so do them!

http://www.kettlebellplanet.com/

Kettlebell Conditioning Workout

2011-12-12T20:44:00.000-08:00

Here is a really simple kettlebel conditioning/fat burning workout.

Snatches are probably the best kettlebell conditioning drill, so work up to doing a lot of them.

For this workout, do one mobility drill between each set of kettlebell drills.

Swings

2 x 20

One Arm Swings

2 x 10/10

One Arm Cleans

2 x 10/10

High Pull

2 x 10/10

Snatch

5 x as many as possible with good form

Goblet Squat

2 x as many as possible with good form
hold the stretch at the bottom for five seconds and push the hips out with your elbows

Simple but demanding.

http://www.kettlebellplanet.com/

Jim Wendler's 5/3/1

2011-12-11T13:42:00.000-08:00

I just finished reading Jim Wendler's book, 5/3/1 The Simplest and Most Effective Training System to Increase Raw Strength, for the second time.

This is a great book if you are looking for a system to help you get bigger and stronger without wasting any time.

But the proof, as they say, is in the pudding. So I am going to give 5/3/1 a try myself and see if it makes me more awesome and I will be logging the results here.

For strength training, my big lifts will be:

Bench Press with a Fat Bar
Back Squat
Strict Military Press (no leg drive) with a Fat Bar
Deadlift

For conditioning I will be doing:

Prowler Sprints
Hill/Stair Sprints
Kettlebell Drills

Here is the first week of 5/3/1, using conservative weights, doing sets of 5 reps with a max rep out on the third set.

Squat Workout

Mobility, Foam Roller
Empty Barbell Complex
Squat, ass to grass

135 x 5, 185 x 5, 225 x 5, 275 x 5, 315 x 5, 5, 7

Pull-ups

8 x 8, between each set of squats

Tire Flip

850lb tire x 20 total flips

Reverse Hyper

3 x 10-12

3 x 10

Bench Press

Mobility Drills, Foam Roller
A1 Bench Press, narrow grip, pause at the top and bottom of each rep

95 x 5, 135 x 5, 185 x 5, 225 x 5, 275 x 5, 5, 7

A2 Front Squat, ass to grass, no belt

225 x 7 x 5
alternated between each set of bench

B1 Incline Dumbbell Press

4 x 10

B2 Dumbbell Rows

4 x 10

Deadlift

Mobility, Foam Roller
A1 Deadlift

135 x 5, 225 x 5, 315 x 5, 405 x 5, 5, 7

A2 Pull-Ups

6 x 8

Atlas Stones

285 x 3 x 1
300 x 10 x 1

B1 Reverse Hyper

4 x 10

B2 GHR

4 x 10

Military Press

Mobility, Foam Roller
A1 Fat Bar Strict Military Press

70 x 5, 90 x 5, 120 x 5, 140 x 5, 5, 7

A2 Pull-ups

7 x 8

B1 Fat Bar Strict Military Press

5 x 5

B2 T-Bar Rows

5 x 10

http://www.kettlebellplanet.com/

Kettlebell Conditioning Workout

2011-12-11T13:33:00.000-08:00

Here is a conditioning kettlebell workout you can do at home.

The key here is to take your time working up to snatches. Then, once you get there, do as many sets of snatches as possible as this drills is extremely effective at elevating your metabolism.

Two Hand Swings

2 x 20

One Hand Swings

2 x 10/10

Clean

2 x 10/10

High Pull

2 x 10/10

Snatch

4-6 x 10/10 (or however many reps you can do with good form)

Arm Bar

1 x 45 secs per arm

Here is a video of Steve Cotter demonstrating the kettlebell snatch

http://www.kettlebellplanet.com/

Demon Bells....awesome or lame

2011-12-07T20:50:00.000-08:00

Nathan@kettlebellplanet.com http://www.kettlebellplanet.co/

Kettlebell Conditioning Workout

2011-12-07T20:48:00.000-08:00

As I wrote in the previous post, when in doubt do something awesome.

When it comes to kettlebell drills, some are lame, some are gimmiks, and some are in fact awesome.

The kettlebell snatch falls under the latter.

Once you master the swing and the clean, start working on the snatch as nothing will get your heart rate up faster.

Here is a simple kettlebell conditioning workout you can try to burn some fat and get in shape.

The reps here are really just a guideline, for the sets before the snatch, stop as soon as you feel fatigued.

For the snatches, push the reps until your form breaks down.

Swings

2 x 20

One Arm Swings

2 x 20 (ten reps per arm)

Clean

2 x 20 (ten reps per arm)

Snatch

4-6 x 20 (ten reps per arm)

Halo

2 x 10 per direction

Arm Bar

1 x 45 second hold per arm

There you go. Simple and effective. Add more snatch volume if you can cruise through this workout.

http://www.kettlebellplanet.com/

Squat Workout

2011-12-07T20:43:00.000-08:00

When in doubt, do something awesome. Squats are the most awesome so you should probably do those first then enjoy the rest of your training session knowing that you have already been productive.

Here is a simple squat workout I did the other day to get stronger and more awesome. Try it out yourself if you are looking for something to put hair on your chest.

Mobility

bar hang, joint circles, foam roller

Squats, ass to grass

worked up to 315 x 3 x 5-6

Tire Flip

850lb tire for 16 total flips
substitute power cleans if you don't have a tire handy

Reverse Hypers

3 x 15

Glute Ham Raise

3 x 10

Simple, effective and manly all in about one hour.

http://www.kettlebellplanet.com/

Kettlebell Workout

2011-12-03T07:27:00.000-08:00

Here is a simple but challenging kettlebell workout.

All the explosive drills will get your heart rate up and cause a powerful metabolic effect.

Alternate each kettlebell drill with a mobility drill (joint circles, dynamic stretching, etc).

Swing x 2 x 20
Goblet Squat x 2 x 10
1 Arm Clean x 2 x 10/10 (right arm/left arm)
1 Arm Snatch x 2 x 10/10
1 Arm Swing x 2 x 10/10
1 Arm Clean x 2 x 10/10
1 Arm Snatch x 2 x 10/10
1 Arm High Pull x 2 x 10/10
Arm Bar x 40 seconds hold each arm
Halo x 10 each direction, 10 each direction
Flex Band Curl x 2 x 15

http://www.kettlebellplanet.com/

Strongman Saturday

2011-11-26T18:27:00.000-08:00

It has been a brutal week of crazy long work days and tough training sessions, so what better way to spend the weekend then to enjoy a copious amount of vodka at the staff Christmas party and then wake up early to hit the gym for squats and stone lifting?

Needless to say, booze will not help your training but during this time of year it is easy to slip and have a few too many. I find the keys to having a good workout when hungover are:

hydrate like crazy
eat eggs and bacon with a side of berries or fruit
go to the bathroom as many times as possible (you need to get the toxins out fast)
take your time warming up, you may be tight and hurt yourself
call yourself a wimp every time you start to think about calling it quits
as soon as you get home, eat then nap

After that nap you should be feeling like a new man, so do the right thing and train again!

Below is the workout the Bells of Steel Crew did today. I use the squat to warm-up and prepare my body for the heavy event practice, but some lifters prefer to spend the time just practicing events. Personally I believe the front squat is the single best variation of squat to build strength and mobility but there is nothing wrong with cycling several varieties of this drill...just be sure to squat!

The kettlebell drills in the evening are used to improve all around athleticism. I don't try to kill myself in these workouts, these workouts are to stimulate, not annihilate.

AM, Strongman Practice

Mobility Drills

bar hanging, joint circles, etc

Dynamic Warm-up

empty barbell complex of stiff leg deadlifts, rows, high pulls, press, overhead squat

Front Squat

95 x 5, 135 x 5, 185 x 5, 225 x 3, 275 x 3, 315 x 1 (belt on now, 365 x miss, 1)

Atlas Stone Lifting

an hour of lifting 270lbs and 300lbs stones to various heights
use hockey tape on your forearms to save your skin and allow for more volume

T I Y's (strict rear delt and upper back work)

3 x 10

Cable Curl

3 x 15

Dumbbell Triceps Toss

3 x 6-8

PM, Kettlebell Drills

Swings

10 x 20
did mobility drills between each set of swings

Halo

3 x 10 per direction
this drill will improve mobility and strength in the upper back, triceps and shoulders

Turkish Get-Up

3 x 5 per side

Press

3 x 6

www.kettlebellplanet.com

Strongman Sunday

2011-11-20T13:22:00.000-08:00

The log press, or any heavy clean and press for that matter, is a great drill to build strength and muscle throughout the entire body. If you aren't including full body drills such as these in your training then you are missing out.

AM, Strongman Practice

Mobility

joint circles, bar hang

Front Squat, ass to grass

95 x 5, 135 x 5, 185 x 5, 225 x 5, 275 x 3, 315 x 1, 365 x 1, 405 x miss

Log Clean and Press

65 x 5, 115 x 5, 155 x 5, 205 x 2, 245 x 1, 265 x miss, miss, 1, 285 x miss, miss
205 x 3, 3, 3

Pull-Ups

6 x 8

PM, Kettlebell Conditioning

Swings

10 x 20

Push-ups

10 x 20

Halo

3 x 10

Kettlebell Arm Bar

2 x 30 sec hold

Kettlebell drills such as halos and arm bars are great drills to improve shoulder health and mobility.

http://www.kettlebellplanet.com/

Training twice a day

2011-11-19T23:59:00.000-08:00

Training twice in one day is a great way to sneak in extra volume. If you try to do too many things in the gym at once, your workout can become a gong show.

Instead, focus on one objective, like getting stronger, then if you want to work on another objective, like getting bigger, do some volume work later that day.

Personally I like to heavy lifting early in the day, then higher reps or conditioning in the evening. This way the stressfull training is taken care of early and then the evening session is more relaxed and fun.

And no, you won't overtrain, whatever that is, just be sure to eat a lot of meat and get a good nights sleep.

Here are the workouts I did today, as an example of training twice in one day:

AM, strongman practice

Mobility Work
Zercher Squats

deadlift off the ground, then rest the bar on the knees, then cradle and squat up
worked up to 345lbs

Atlas Stones

270lbs x 5, attempting to shoulder
300lbs x 1, 270lbs x 1, 300lbs x 1, 275lbs x 1, 300lbs x 1, 275lbs x 1, 300lbs x 1, 270lbs x 1, 300lbs x 1

I have show this video before, but I posted it again because the lifter demonstrates how to do zerchers from the ground. This is great if you are training at home and don't have a squat rack yet.

PM, Kettlebell using a 32kg bell

Swings

10 x 20

Halo

3 x 5

Rows

4 x 10-15

Clean and Jerk

4 x 6-10

http://www.kettlebellplanet.com/

Simple Kettlebell Workout

2011-11-17T21:00:00.000-08:00

Here is a really simple kettlebell workout I did this week.

Try it out and post your feedback below.

Swings

10 x 20 (as part of the November 200 Kettlebell Swing Challenge)

Turkish Get-Ups

3 x 5/per side

Goblet Squat

1 x 10

Double Kettlebell Rack Squat and Press

3 x 10

For kettlebell training in Calgary, contact me at Nathan@kettlebellplanet.com
http://www.kettlebellplanet.com/

You are stronger than you feel....sometimes

2011-11-13T18:39:00.000-08:00

Sometimes you are stronger than you feel. Remember, how the body feels is a lie!

Your warm-ups feel heavy, you might even miss a heavy attempt that you pretty much always nail.

Then, just when you are about to throw in the towel and turn your training session into a light day, your nervous system and body finally wake up and you hit a new personal record.

The moral of the story is, never call your workout or meet a bad one until it is completely over and you are in the car ride home.

Take today's training session for example. I missed a squat that should have been a sure thing, then missed several attempts with an atlas stone, and then bam! hit a new PR for height with the same stone I kept dropping.

It's not over till it's over, so stay positive and keep trying for new records every training session.

Kettlebell Swings

10 x 20

Back Squats, ass to grass

135 x 5, 185 x 5, 225 x 5, 275 x 3, 315 x 3, 365 x 1, 405 x 1, 455 x miss (hit the safety rack and got all screwed up)

Atlas Stones

285 @ 47" x 2 x 1
300 @ 47" x miss, miss, 1 (just getting my grip down)
300 @ 53" x 1 x 1 (PR for height)
285 @ 59" x 5 x 1

Here is a video of pro-strongman Kevin Nee smashing a 410lb atlas stone like it is a toy.

http://www.kettlebellplanet.com/

Zercher Squats

2011-11-12T13:00:00.000-08:00

Yesterday I posted an interview with Dan John where among other things he recommends including zercher squats in your training.

The zercher squat is an underused squat variation that will build strength and size in not only the legs, but the abs and upper back as well. Often when you fail on a back squat it isn't because your legs aren't strong enough to push the weight up (just look at how much you can leg press), but your hamstrings, lower back, upper back and/or abs are not strong enough to keep you upright. So, with zercher's you are going to strengthen many of those weak points.

Also, I find this squat does not put stress on the lower back to the same degree that back squats do. So if lower back pain is preventing you from squatting, mix in some zerchers.

Here is the workout the Bells of Steel crew did today.

Kettlebell Swings

10 x 20

Zercher Squat

70 x 5, 120 x 5, 160 x 5, 210 x 5, 255 x 3, 300 x 3, 345 x 1, 395 x miss (arms couldn't hold the weight on the way up)

Strongman Log Clean and Press

65 x 5, 115 x 5, 155 x 5, 205 x 3, 235 x 1, 265 x miss, 1, 1
215 x 2 x 3

Later that day I did a quick kettlebell workout of double kb rack squats, double kb presses, flex band curls and Turkish Get-ups.

Here is a video I found of a lifter doing zercher squats without a power rack.

If you are looking to train for powerlifting or strongman in Calgary, come check out our home base, Strive Fitness and Performance.

http://www.kettlebellplanet.com/

Dan John Talks Life & Lifting

2011-11-11T23:26:00.000-08:00

Dan John Talks Life & Lifting, Part I

Dan John Talks Life & Lifting, Part II

http://www.kettlebellplanet.com/

Olympic Lifting Training Session

2011-11-11T23:04:00.000-08:00

I am always curious to see how other strength disicplines train. Here is a great Olympic lifting training video to give you an idea of they train.

http://www.kettlebellplanet.com/

Cambered Bar Squats and Getting Your Ass in Gear

2011-11-11T17:41:00.000-08:00

Sometimes it takes a while a to get going. Maybe you were out late the night before or you haven't eaten well, but your energy is low and you don't want to be in the gym.

The key is to just focus on the next set instead of the entire training session.

For example, I am doing the November 200 Kettlebell Swing Challenge, which involves doing 200 kettlebell swings every day. This has become my warm-up even though I hate long warm-ups. Instead of focusing on completing 200 reps, I just focus on the set at hand.

Usually getting through the warm-up will be enough to wake you up and get your head into the training session. If you are still dragging ass, increase the weight slowly on your core lift. So instead of increasing the weight by 45lb plates per side, increase the weight by 25lb plates per side. The extra sets will give your nervous system time to wake up and build confidence as the weight doesn't feel much heavier from one set to the next.

Without fail, once that core lift is completed, you will be ready to kick some ass and take some names. The second half of your training session will fly by and you will probably push yourself harder than you thought when you walked in the gym.

In the end, you will never been sorry that you went to the gym. But you sure as hell will feel sorry for staying home just because, "you didn't feel like training."

Here is the workout I did today. I was dragging ass until the squats were done, then really "woke up" during the tire flip and actually beat my rep record.

Kettlebell Swings

10 x 20

Cambered Safety Squat Bar with Bands

95 x 5, 135 x 5, 185 x 5, 225 x 3, 275 x 3, 315 x 1, 365 x 1

100lbs of additional tension due to bands

Pull-Ups

7 x 8

Tire Flip

850lbs tire
3 x 1, 2 x 2, 1 x 3, 1 x 2, 1 x 3

Here is a video demonstrating the safety squat bar in action. The padding makes it more comfortable but the camber in the bar makes squatting more difficult as it will try to dump you forward.

http://www.kettlebellplanet.com/

Practice for a PR

2011-11-09T21:01:00.000-08:00

Strength is a skill.

To lift bigger weights you have to develop the skill that will allow you to lift them.

This skill is not just bigger muscles, or even a harder firing nervous system.

It is also co-ordination. And this co-ordination can change as the weight changes.

So if you fail on a record weight attempt, don't give up. Accept that you are learning how to lift that new weight. Just like any athletic activity, there is a goove you have to master. So every "failed" attempt is simply practice. On the flip side, every time you pass on the opportunity to PR you are missing a great opportunity.

For example, I expect to fail a record squat attempt seven times, in seven different workouts, before I have a strong chance at successfully lifting it. Missing isn't a bad thing, it is simply part of the process.

You have to learn how to lift that new weight.

You have to earn the right to break your record.

See this workout for an example. I have missed 385lbs in the front squat at least 7 times before hitting it today.

Kettlebell Swings

10 x 20

Front Squats, ass to grass

95 x 5, 135 x 5, 185 x 5, 225 x 5, 275 x 3, 315 x 1, 365 x 1, 385 x 1, 405 x miss

Fat Bar Clean and Press

95 x 5, 135 x 5, 185 x 3 x 1, 215 x 3 x 1, 235 x 3 x 1, 255 x miss, miss
215 x 5 x 1

Pull-ups

3 x 10

Dips

3 x 20

http://www.kettlebellplanet.com/

Swingmaggedon continues

2011-11-08T18:53:00.000-08:00

The November 200 Kettlebell Swing Challenge continues.

For most people the hardest part of the challenge is doing their 200 swings on days when they don't plan to train. Personally, I think you should exercise every day. You don't have to kill yourself every time.

Stimulate, don't annihilate.

As for me, I train every day, so my problem is figuring out how to include 200 swings into my already usually too long training sessions.

Generally speaking, I just do 200 swings before each workout as a warm-up. That way it is done and out of the way. If I leave it to the end as conditioning I am likely to "forget".

Here are some sample workouts to show you how to include 200 swings in your workouts.

Sunday, Strongman Practice

Kettlebell Swings x 200
Back Squats, as to grass with no belt or anything

95 x 5, 135 x 5, 185 x 5, 225 x 5, 275 x 3, 315 x 3, 365 x 1, 405 x 1

Quarter Squats

500 x 3

Farmers Walks

240lbs/hand x 4 x 120' with a turn at 60'

Rows

4 x 8-10

Reverse Hypers

1 x 15

Monday, Kettlebell at Home

Swings x 200
Goblet Squats

4 x 10

Press

4 x 10

Snatch

4 x 10

Push-ups

4 x 25

Flex Band Curls

4 x 15

Monday, Kettlebell at Home agian (work has been crazy)

Swings x 200
Goblet

4 x 10

Floor Press

4 x 10-12

Rows

4 x 12-15

Clean and Press

4 x 10

http://www.kettlebellplanet.com/

Try, there is no try

2011-11-05T13:56:00.000-07:00

Not every workout is going to be amazing. Sometimes you hit the gym and the weights just feel heavy, your body is sluggish, and you pretty much just want to go home.

These days are going to happen, but when they do the key is to get what you can out of your workout, DO NOT WIMP OUT AND GO HOME.

Instead, just practice.

That's right, just practice your lifts. Warm-up slowly, taking your time to wake up your nervous system. Gradually increase the weight, focusing on execution instead of how heavy the weight feels.

Often after your first or second working set you will forget how crappy you felt and start kicking some ass.

Today was one of those days for me.

The kettlebell swings were tiring instead of invigorating. Then the front squats felt real heavy at 315lbs, which usually still feels pretty snappy. Even worse, I missed 365lbs which I normally grind through without risk of failing.

I wanted to call it a day, I had tried and failed.

Instead I called myself a few names I won't mention on this blog, literally slapped myself in the face, and then smoked 365lbs nicely. 385lbs was next and just too heavy, but at least I gave it everything I had.
The key was to stop feeling sorry for myself and committ everything to lifting the weight.
Do you try to lift a personal record, or do you committ to breaking it?

Trying rarely works out when the going gets tough.

Here is the training session we did today:

Mobility Work

joint circles, foam roller, bar hanging

Dynamic Warm-Up

32kg kettlebell swings x 200 reps in 10 minutes

Front Squat

95 x 5, 135 x 5, 185 x 5, 225 x 3, 275 x 2, 315 x 1, 365 x miss, 1, 385 x miss out of the hole

Strongman Log Press

95 x 5, 135 x 5, 185 x 5, 215 x 3, 245 x 1, 270 x miss, miss, miss (ok, time to lower the weight)
235 x 5 x 1

Here is a great video of Pat Mendes taking 600lbs for a ride in the front squat.

Nathan@kettlebellplanet.com http://www.kettlebellplanet.com/

Kettlebell Workout

2011-11-04T17:57:00.000-07:00

Sometimes when you are feeling tired and beat up, a rest isn't what you really need. Instead your mind and body can benefit from a short snappy workout to revitalize you. Sometimes you need stimulation, not more veg time on the couch.

With that in mind, here is a quick kettlebell workout you can do at home if you can't make it to the gym. Try to finish the swings in under 10 minutes, then take your time with the other drills.

Swings, as part of the November Kettlebell 200 Swing Challenge

10 x 20

Goblet Squats

4 x 10

Overhead Press

4 x 10

4 x 15

Push-Up

4 x 25

If you are looking to make the workout tougher, try using two kettlebells.

Nathan@kettlebellplanet.com http://www.kettlebellplanet.com/

Swings, Squats and Bacon

2011-11-03T20:51:00.000-07:00

The solution for hard gainers?

I squat every day because it is awesome. During the month of November I also do 200 kettlebell swings every day, just to develop discipline (realizing at 10:30pm when you are already in bed that you forgot to do your swings is NOT FUN).

Needless to say I eat a lot of bacon and, am constantly in pain somewhere, and always want more sleep, always.

But hey, if you want to be a regular Joe just do what regular Joe's do. If you want to be awesome, do what a champion would do.

Here is the workout I did today, give it a try if you dare....or just don't know what else to do.

A1 Swings, 32kg kettlebell

200 reps in sets of 20

A2 Push-ups

100 in sets of 25

B1 Safety Bar Squat with Bands (it is a cambered bar)

95 x 5, 135 x 5, 185 x 5, 225 x 5, 275 x 3, 315 x 1, 365 x miss

another 100lbs of band weight was added to the bar for all sets

B2 Fat Bar High Pull

135 x 2, 185 x 2, 215 x 3 x 3

just working on technique

Tire Flip

850lbs x 10 flips

I have posted this video of a high pull variation before but it is worth repeating. Watch how he uses his whole body to explode the weight up.

Nathan@kettlebellplanet.com http://www.kettlebellplanet.com/

The paradox of expectations, by Seth Godin

2011-11-03T20:41:00.000-07:00

Low expectations are often a self-fulfilling prophecy. We insulate ourselves from failure, don't try as hard, brace for the worst and often get it.

High expectations, on the other hand, will inevitably lead to disappointment. Keep raising what you expect and sooner or later (probably sooner) it's not going to happen. And we know that a good outcome that's less than the great one we hoped for actually feels like failure.

Perhaps it's worth considering no expectations. Intense effort followed by an acceptance of what you get in return. It doesn't make good TV, but it's a discipline that can turn you into a professional.

Seth's post was written for business, but I think it pertains just as much to training. For example, have you ever been completely frustrated by a lack of progress in the gym, and then quit? Why do you feel entitled to any progress at all?

Was your diet dialed in?

Was your training program influenced by a successfull strength coach?

Were you sleeping 8-10 hours a night?

Do you drink like a fish 1-2 nights a week?

It sounds like a cliche, but it's the journey, not the inn that is important. Train because you love it, because you need it, not because chicks dig abs.

Nathan@kettlebellplanet.com http://www.kettlebellplanet.com/

Swings and Squats

2011-11-02T20:38:00.000-07:00

As I posted yesterday, the 200 Kettlebell Swing Challenge has begun. The gist of it is you do 200 kettlebell swings every single day for the month of November. If you miss a day you make it up the next day with 400 swings.

Unfortunately this challenge is co-inciding with my Squat Every Day Until Something Horrible Happens Challenge. This now means that every single day I am swinging and squatting. Talk about awesome!

Are you doing either of these challenges? Are you doing any challenges in your training?

If not, why not? The biggest reason most people don't make progress in their training is because they are not challenging themselves with something over the top.

But you know what? The strongest people are the ones that train the hardest and most consistently. Not the ones who are oh so careful about not overtraining.

Don't believe me? Check out what John Broz and his lifters are doing.

Here is the workout, including both challenges:

Swings

200 reps in sets of 20

Front Squat

95 x 5, 135 x 5, 185 x 5, 225 x 5, 275 x 3, 315 x 1, 365 x 1, 405 x miss

Fat Bar/Axle Clean and Press

95 x 2, 135 x 2, 185 x 2, 215 x 2, 235 x 2, 255 x miss, miss, miss, miss (I was getting pretty pissed off here), 235 x 1, 215 x 3 x 5

Here is a video of Pat Mendes, a daily squatter, doing his thing.

Nathan@kettlebellplanet.com http://www.kettlebellplanet.com/

November 200 Kettlebell Swing Challenge Begins!

2011-11-01T19:46:00.000-07:00

Is it November already? Unfortunately yes. The most dismall month of the year can only be made more insufferable by the worst fitness challenge of the year. The November 200 Kettlebell Swing Challenge, created by the nefarious Marty Hansen at M-2Sport.ca.

The rules are simple:
1: Completed in 10 minutes in one of the 2 following formats.
- 10 sets of 20 - 1 set every minute.

- 20 sets of 10 - 1 set every 30 seconds.
Stoping and starting is more demanding than 4 sets of 50 or 2 sets of 100 etc.
2: Completed everyday for the month in conjunction with your other training. Should not act as your only form of training.
- you can make up days, meaning if you miss a day you do 400 swings the next day.
3: You should be fit enough to do the challenge to start with.
I will be posting my results on this sorry excuse for a blog. You can too or feel free to join the 200 Kettlebell Swing Challenge Facebook goup.

Unfortunately, this challenge is co-inciding with my "squat every day until you die" experiment, so this really going to suck.

Here is the training session I did today to kick off the challenge, using a 32kg kettlebell:

Swings x 200 (obviously)

sets of 20 reps

Goblet Squats

4 x 10

One Arm Jerk

4 x 10 each arm

Flex Band Rows

3 x 30

Flex Band Pull-Aparts (think of the old chest-expander exercise)

3 x 10

this movement "wakes up" your upper back, correcting the tendency to slouch

I will be teaching a kettlebell course in the near future, contact me at Nathan@kettlebellplanet.com if you are interested.
http://www.kettlebellplanet.com/

A Weekend of Workouts

2011-10-30T18:01:00.000-07:00

Another weekend is finishing up and if you aren't sore from some brutal training sessions then I question how you spent it.

In my humble opinion your weekend is best spent focusing on training, eating and sleeping.

With that in mind, here are the workouts we did this weekend to get bigger, stronger and leaner.

Saturday, Strongman Upper Body Focus

For the first time we decided to add bands to the log press. This makes the tension higher at the top of the lift than the bottom, forcing you to drive through the lift. Bands or chains as accomodating resistance will improve your lockout.

Mobility Work

joint circles, bar hang, foam roller

Dynamic Warm-Up

empty barbell complex

A1 Front Squat

95 x 5, 135 x 5, 185 x 5, 225 x 5, 275 x 3, 315 x 1, 365 x 1, 405 x miss

A2 Pull-Ups

4 x 10

Strongman Log Press with Bands

215lbs + band tension x 1, 1, 1
185lbs + band tension x 3 x 5

Machine Rows

4 x 6-8

Face Pulls

2 x 10

Sunday, Strongman Lower Body Focus

In this session we decided to include broad jumps as part of the warm-up between lighter sets of squats. I haven't jumped in years so I was surprised at how good it felt. Jumps will prime the nervous system, plus landing into a full squat will improve mobility.

Mobility Work
Dynamic Warm-Up
A1 Back Squat

135 x 5, 185 x 5, 225 x 5, 275 x 5, 315 x 3, 365 x 3, 405 x 1, 455 x 1

A2 Broad Jumps

4 x 5

Tire Flip

850lbs tire x 10 x 1

Atlas Stone

285lbs @ 48" x 3 x 1
285lbs @ 55" x 3 x 1

Here is an example of a young athlete doing the broad jump. Note how similar the motion is to a kettlebell swing. Also, you don't have to go all out when warming up, just explode through the hips and swing the arms, landing where your momemtum takes you.

For group, semi-private or personal training contact: Nathan Donahue Calgary, Alberta Nathan@kettlebellplanet.com http://www.kettlebellplanet.com/

Squats and Pulls

2011-10-28T21:33:00.000-07:00

Here is a fun way to improve your pulls (deadlifts, high pulls and cleans). Start with just the bar and do sets of high pulls, adding weight each set. When you hit a weight that you can do a high pull with, switch to double overhand deadlifts instead. When you can't grip the bar anymore, switch to an alterante grip.

I like using the high pull instead of the clean because you will attempt a heavier weight as you don't have to worry about catching the bar at the shoulders. Plus the negative portion of the lift will really challenge your grip.

Here is how it played out in today's training session:

Mobility

joint circles, bar hanging, foam rolling

Dynamic Warm-Up

empty barbell complex

A1 Back Squats, ass to grass

135 x 5, 185 x 5, 225 x 5, 275 x 5, 315 x 3, 365 x 3, 405 x 3, 405 x 3

A2 Fat Bar/Axle High Pull into Deadlift

High Pull - 70 x 5, 120 x 5, 150 x 5, 180 x 3, 215 x 3, 235 x 3, 250 x 3
Deadlift - 275 x 3, 315 x 3, 365 x 3, 405 x 3, 455 x 1, 1, 500 x 1, 1, 1, 1
I started doing high pulls and then when the weight was to heavy transitioned to deadlifts

Incline Dumbbell Press

60 x 10, 80 x 10, 100 x 8, 8, 6

Pull-ups

3 x 10

Here is a great video from Diesel Crew that demonstrates the Romanian Deadlift (straight-ish legs, ass back) combined with a high pull). Note how explosive the lift is.

For group, semi-private or personal training contact: Nathan Donahue Calgary, Alberta Nathan@kettlebellplanet.com http://www.kettlebellplanet.com/

Shame on the High Squatters!

2011-10-27T18:50:00.000-07:00

There is no greater crime in the gym than cutting your squat high. The squat is used to build power throughout the entire lower body, abs and back. By cutting your depth short you are cheating yourself of strength and hypertrophy gains, putting your lower back at risk, and making yourself look like an idiot.

The acceptable depth for a squat is lowering yourself until your hips break parallel with your knees. This depth will give you three white lights in the great sport of powerlifting and still allow you to use a tremendous amount of weight.

For the most hypertrophy gains and to develop mobility, ass to grass squats are the key. You will have to swallow your pride and use a little less weight, but the added range of motion will create more stress on your muscles.

Also, always remember to keep your chest up, look up or ahead, push the knees out and the ass back.

When I see someone squat down and intentionally cut their depth I pretty much feel they should lose their rights to use the squat rack. It is really a sign of mental weakness.

Shame on the high squatters I say!

Think about it, if you aren't sure if you can squat the weight through the full range of motion then you should recruit a spotter or put some safety racks just below your intended depth. Basically, make it safe to fail so you can squat like you mean it.
I dump the weight into the rack several times a week. It's no big deal, I just call it a negative rep and move on to the next drill.

Bottom line, swallow your pride, drop the weight, and squat to full depth.

This is a real squat!

I will give you one caveat, quarter squats do have their place in the gym. I find them usefull for strength athletes trying to get used to heavier weights. Simply squat until you hit your max weight, then add about 50lbs and do a few reps of quarter squats. This will build confidence and upper back strength. Or you can just do what I do and set up the safety rack so you do a full negative squat into the rack.

Speaking of squatting into the rack, here is the training session I did today to build strength and muscle.

Mobility Work

joint circles, bar hanging

Dynamic Warm-Up

empty barbell complex

A1 Safety Squat Cambered Bar Squats, ass to grass

95 x 5, 135 x 5, 185 x 5, 225 x 5, 275 x 5, 315 x 3, 365 x 1, 405 x 1, 455 x miss

This bar is a little bigger so it might actuall weight more but whatever
I put a belt on at 405lbs

A2 Fat Bar/Axle Clean and Press

95 x 5, 135 x 5, 185 x 3, 215 x 3, 235 x 1, 1, 215 x 3, 3,

Pull-ups

3 x 10

For group, semi-private or personal training contact: Nathan Donahue Calgary, Alberta Nathan@kettlebellplanet.com http://www.kettlebellplanet.com/

Simple but Awesome

2011-10-26T19:15:00.000-07:00

When in doubt, do something awesome. This is a concept I "invented" after reading enough of Jim Wendler's work to make my traps grow on their own.

This philosophy is especially important when you don't have a lot of time to train. In my case I usually only have about 45 minutes of actual lifting time available to me so I prioritize on awesomeness.

Squats and strongman events are pretty awesome in my book, so I always chose to do these and then fit in a little accessory work if time permits.

Below is today's training session, which provides a perfect example.

Mobility Work

joint circles, bar hanging, foam rolling

Dynamic Warm-Up

empty barbell complex

A1 Back Squats, ass to grass

135 x 5, 185 x 5, 225 x 5, 275 x 5, 315 x 3, 365 x 1, 405 x 1, 455 x 1, 500 x miss

A2 Farmers Walks

145/hand x 120', 235/hand x 60, 60, 305/hand x 60, 60

Something I am considering including to improve explosiveness and athleticism is jumping between sets of squats. The idea would be to alternate warm-up sets in the squat with jumps as Jim outlines in this article.

For semi-private or personal training contact: Nathan Donahue Calgary, Alberta Nathan@kettlebellplanet.com http://www.kettlebellplanet.com/

Kettlebell Group Fitness Class in Calgary

2011-10-25T17:52:00.000-07:00

After being asked why I don't teach kettlebell classes any more for the 1000th time I have finally decided to start offering a kettlebell group fitness class.

It will be a regular class that runs twice a week and held at Strive Fitness in Calgary.

Within the Calgary North East Sports Centre

401 – 33 Street NE
Calgary,AB
T2A 7R3
Phone: (403)815-5998

If you are interested or have any questions please feel free to email me at the address below.

For semi-private or personal training contact: Nathan Donahue Calgary, Alberta Nathan@kettlebellplanet.com http://www.kettlebellplanet.com/

Front Squats and Kettlebells

2011-10-25T17:47:00.000-07:00

If you are trying to improve at a lift, and by improve I mean use more weight or complete more reps with the same weight, you have to practice the consistently. The more I train and research training, the more I believe that strength training is more about practice than anything.

Want to bench more weight? Bench more often.

Want to over head press more weight? Over head press more often.

As some you of may know, I have been conducting an experiment since August 5th which involves squatting every single day (7 days a week). Generally speaking I do front and back squats, but when I am in a pinch I will do goblet squats with my trusty kettlebell.

People tell me I'm crazy but the problem is this training method works. The reason I say it is a problem is because it is so demanding to squat every day that you, or at least I did, hope it won't work so you can go back to "normal" training.

Well guess what? Normal training will give you normal results. For example, while training normal my front squat was stuck at an ass to grass 315lbs and a parallel 335lbs. Now it is at 385lbs ass to grass and I am taking runs at 405lbs. These numbers are not posted to brag but to show the improvements you can make even if you have been training for years.

Here is the training session I did today, give it a try and let me know your thoughts.

Mobility Work

joint circles, bar hang, foam rolling

Dynamic Warm-up

empty barbell complex

A1 Front Squat

95 x 5, 135 x 5, 185 x 5, 225 x 5, 275 x 2, 315 x 1, 365 x 1, 405 x miss out of the hole

A2 Fat Bar/Axle Clean and Jerk

95 x 5, 135 x 5, 185 x 5, 235 x 2, 3

Ran out of time at the gym
B1 Kettlebell Row

4 x 12

B2 Hindu Push-ups

4 x 10, I find these really hard!

C1 Kettlebell Swings

4 x 25

C2 Flex Band Curls

4 x 15

Here is a video of a lifter front squatting a heck of a lot more than I can. Of course there is always someone stronger than you. But then, he or she probably just trains more often than you!

For group, semi-private or personal training contact: Nathan Donahue Calgary, Alberta Nathan@kettlebellplanet.com http://www.kettlebellplanet.com/

Strongman Training Session

2011-10-24T18:58:00.000-07:00

Here is a simple but tough strongman/strength building training session I did today. After squats, which I do every day, I like to practice one strongman event. Today it hapend to be the atlas stone because it is a great full body drill that builds physical as well as mental toughness. Plus, what's cooler than lifting a big ass stone? If you don't have stones in your gym you can buy yourself a sandbag or do some heavy cleans instead.

Give it a try yourself.

Mobility Work

joint circles, bar hanging, foam rolling

Dynamic Warm-Up

empty barbell complex

A1 Safety Bar Squat

95 x 5, 135 x 5, 225 x 5, 275 x 3, 315 x 1, 365 x 1, 405 x 1

A2 Barbell Jerk

95 x 5, 5, 135 x 5, 5, 185 x 3, 3, 225 x 2, 2, 3

Atlas Stone Lifting

285 x 3 x 3 to chin high platform

If you are new to stone lifting, here is a great instructional video from two time World's Strongman Champion Juoko Ahola.

For semi-private or personal training contact: Nathan Donahue Calgary, Alberta Nathan@kettlebellplanet.com http://www.kettlebellplanet.com/

Sunday Strongman and Mini-Workouts

2011-10-23T19:48:00.000-07:00

Sunday can be a great day to train because you can sleep in, have a big breakfast and take your time warming up. Compared to work days there seems to be less of a rush so you can focus on getting a great training session in.

Here is the workout we did today. It consists of a daily squat to a max, that's right I squat every single day, followed by some strongman practice. The regular squatting will teach your body and nervous system to grind a tough weight. A few meals after practice I did a mini-workout at home to stimulate the metabolism and work on some weaknesses. Mini-workouts are the difference between chumps and champions as it allows you to sneak in extra volume without affecting recovery.

AM, Strongman Practice

Mobility Work

joint circles, bar hanging, foam rolling

Dynamic Warm-up

empty barbell complex

A1 Back Squat, ass to grass

95 x 5, 135 x 5, 185 x 5, 225 x 5, 275 x 5, 315 x 3, 365 x 1, 405 x 1, 455 x 1, 500 x miss

A2 Pull-ups

5 x 8-10, various grips

Tire Flip

850lbs x 8 x 1

practicing with a new tire

Dumbbell Rows

2 x 10

PM, Bonus Workout!

A1 Kettlebell Swings

4 x 25

A2 Hindu Push-ups

4 x 10

B1 Body Weight Depth Squats

4 x 25

B2 Flex Band Curls

4 x 10-12

Here is another cool strongman workout that you can try out if you dare.

For semi-private or personal training contact: Nathan Donahue Calgary, Alberta Nathan@kettlebellplanet.com www.kettlebellplanet.com

Weekend Iron Links

2011-10-23T19:39:00.000-07:00

If you are trying to gain more muscle, learn how to maximize protein synthesis.

Most people train the muscles they see in the mirror more than the ones they can't when in fact for maximum performance and structural balance you should focus more on effective pulling movements.

For endurance athletes, here is more evidence that you should include strength training to increase performance and fat loss.

Here is yet another reason to use kettlebells, they make a great braking system.

A great tool to help you get lean and jacked is the Prowler. Here are 3 Prowler Workouts to help you suck less wind.

If you are trying to lose weight, avoid fructose!

The front squat is probably my favourite lift. Unfortunately it is often underrated and rarely seen in the gym. Here is how to make Fronts Squats Easier, so you can include them in your training routine.

According to Charles Poliquin, the infamous Russian Squat Program is a very dumb training recommendation.

In case you think you can start slacking on your front squats, here is a video of a 96kg lifter front squatting 200kg.

For semi-private or personal training contact: Nathan Donahue Calgary, Alberta Nathan@kettlebellplanet.com www.kettlebellplanet.com

Saturday Strongman Swole-gasm

2011-10-22T15:21:00.000-07:00

Saturday is probably my favourite training day of the week. The Bells of Steel Crew focuses on one task and one task only, getting stronger.

Heading into today's session I actually felt like crap. I didn't get quite enough sleep the night before and was experiencing some anxiety as I sometimes do before a big training session.

As usual, once the warm-up began, the music was pumping, and the powerlifters were blasting away with some big weights I started to feel fine and was excited to train. There is a lesson here. Just because you "don't feel like training", does not give you any excuse to stay home and ride the couch. Of course you don't feel like training, you are on the damn couch getting fatter and probably dumber thanks to reality TV. Once you get off your ass and start moving you will almost always feel much better and be glad you did something, anything, to improve your health and physical abilities.

Here is the training session we did. Note that since August 5th I have trained every single day except for two days that missed. Also, I squat every single time I train. It sounds crazy, but if you are trying to get stronger it works.

Mobility Work

joint circles, bar hanging, foam roller

Dynamic Warm-up

empty barbell complex

A1 Front Squat

95 x 5, 135 x 5, 185 x 5, 225 x 3, 275 x 2, 315 x 1, 345 x 1, 385 x 1 (PR)

A2 Barbell Jerk

95 x 5, 5, 135 x 5, 5, 185 x 2, 2, 2, 2

Strongman Log Clean and Press

95 x 5, 135 x 5, 185 x 2, 215 x 2, 235 x 1, 255 x miss, 1, 270 x miss, 1 (tied my PR)
235 x 3 x 3

The barbell jerk is a great drill to improve explosiveness and upper body strength. Watch the way Olympian Klokov uses his entire body to throw the weight up.

For semi-private or personal training contact: Nathan Donahue Calgary, Alberta Nathan@kettlebellplanet.com www.kettlebellplanet.com

Don't waste your money on protein bars again

2011-10-21T19:39:00.000-07:00

In a previous life, I was the proud owner of a supplement store. I sold the usual mix of protein powders, creatine, glutamine, vitamins, fat burners, and protein bars.

Since I pretty much lived at my store, working 60-70 hours a week, I ended up "sampling" a lot of my products. Protein bars were usually my choice of "food" as I like to eat and they usually taste pretty good.

The problem with protein bars (well, the biggest one) is that they flat out lie about the protein content. The label will list all the protein as per USDA or Health Canada regulations, but a large portion of the "protein" is hydrolyzed collagen, also known as hoofs and other animal parts that are not meat, fat or bone. Unfortunately they are not protein either, they just don't fall under fat or carbohydrate so they are called protein.

So protein bars often have much less protein than listed, plus the other chemicals make them hard to digest, which I suspect limits the protein absorption.

Finally, protein bars use cheap ass protein like soy as the primary ingredient. Even if whey is listed as the first source of protein, keep in my that if the protein sources are all in brackets then the order means nothing. So (whey, soy, milk), could actually be soy, milk, whey in order of most to least.

So, what do you do if you are on the go and shakes are not practical?

It's simple, eat nature's protein bar, the hard boiled egg.

Eggs are cheap, portable and loaded with a blend of perfect protein.

Hard boiled eggs can be a pain in the ass to peel though so here is a quick tip. Pour some baking soda in the water before you bring it to a boil. It will all the shell to practically fall off the egg.

www.kettlebellplanet.com

Kettlebell Workouts

2011-10-21T19:14:00.000-07:00

Here are some really simple kettlebell workouts that I did this week. I use a 32kg bell, so feel free to adjust the sets and reps based on your strength, fitness, and available weights.

Wednesday

Mobility
A1 Kettlebell Swings

4 x 25

A2 Push-Ups

4 x 25

B1 Kettlebell Clean and Press

4 x 10

B2 Kettlebell Goblet Squat

4 x 10

1 Arm Snatch

4 x 8 each hand

Thursday

Mobility
Kettlebell Goblet Squats

4 x 10

Hindu Push-ups

4 x 20

1 Arm Kettlebell Snatch

x 2, 5, 8, 10, 2, 5, 8, 10, 2, 5, 8, 10 each arm

Friday

Mobility Work
Dynamic Warm-up

empty barbell complex

A1 Back Squats

95 x 5, 135 x 5, 185 x 5, 225 x 5, 275 x 3, 315 x 3, 365 x 1, 405 x 1

planned to go heavier but had to leave the gym

A2 Fat Bar/Axle Push Press

135 x 3, 185 x 3, 215 x 2, 255 x miss, 215 x 3 x 2

Kettlebell work at home now

1 Arm Floor Press

4 x 10

Bent Over Row

4 x 15

Swing

4 x 25

Push-ups are a great drill to add in extra volume without beating up your joints. I love doing them when my shoulders are bugging me and heavy pressing is painful. The Hindu Push-ups will put more stress on your shoulders and triceps than regular push-ups.

www.kettlebellplanet.com

Kettlebell Workout of the Day

2011-10-19T18:11:00.000-07:00

If you are training at home today and need a quick workout to burn some fat and build or maintain muscle mass, give this a try.

Mobility Work
A1 Swings

4 x 25

A2 Push-Ups

4 x 25

B1 Goblet Squat

4 x 10

B2 One Arm Clean and Press

4 x 10/10

One Arm Snatch

4 x 10/10

Flex Band Curls

3 x 15

If you are not sure how to do the kettlebell snatch, check out this instructional video below.

http://www.kettlebellplanet.com/

Fighter or Farmer?

2011-10-18T20:45:00.000-07:00

If you are "a fighter", it means you should practice fighting in a martials arts studio or a boxing club. It does not give you the right to shadow box between sets of dumbbell flys. This is especially true if you are 120lbs.

As for people who actually lift weights in the weight room, here is a simple strength training session that I did today and you can try out as well. Warning, only do this workout if you are not afraid of gettitng "too big".

Mobility Work

joint circles, foam roller, bar hanging

Dynamic Warm-Up

empty barbell complex

A1 Front Squat with Bands

95 x 5, 135 x 5, 185 x 3, 225 x 3, 275 x 1, 315 x miss

each set done with the above weight plus 100lbs of band weight at the top

A2 Incline Dumbbell Press

50 x 10, 60 x 10, 70 x 10, 80 x 10

Farmers Walks

155 x 120' with turn at 60'
235 x 3 x 120' with turn at 60'
I ran out of time so feel free to do more sets or go really heavy in the farmers walk. It will put muscle on you faster than you can say tapout

Warning: The farmers walk has been known to make swoldiers out of boys. http://www.kettlebellplanet.com/

Simple but Awesome

2011-10-17T18:23:00.000-07:00

When in doubt, keep it simple and do something awesome. Few drills are more awesome then squats or clean and presses.

With that in mind, here is a really simple training session that I did today. Give it a try if you are looking for a simple but effective workout.

Mobility Work

joint circles, bar hangs, foam roller

Dynamic Warm-up

empty barbell complex

A1 Low Box Squats with Safet Squat Bar

95 x 5, 135 x 5, 185 x 5, 225 x 5, 275 x 5, 315 x 3, 365 x 1, 405 x 1, 465 x 1 (PR)

A2 Fat Bar/Axle Clean and Press

95 x 2, 135 x 2, 185 x 2, 215 x 2, 2, 2, 2

B1 Clean then Press for Reps

185 x 10, 10, 7

B2 Pull-Ups

3 x 10

If you are looking for a higher rep squat workout, why not try the infamous Death Squats?

http://www.kettlebellplanet.com/

Either you have to go to the hospital, or you can train

2011-10-16T15:59:00.000-07:00

It sounds like a masochistic saying, but the point being made is the people wimp out of training too often and end stalling their progress due to missed training sessions.

I have broken PR's hung over, or with a pulled hamstring, and something has always hurt for the last two years.

Just because you feel like crap or are in pain, does not mean you should skip a training session. Do you think the late, great Jon Pall Sigmarsson would have stayed home to watch Jersey Shore just because his shoulder hurt or he was a little tired? Hells No!

On the flip side, sometimes you actually have to go to the hospital. Today for example, one of the Bells of Steel Crew had to take a trip to the ER. We were lifting altas stones when a metal plyo box came crashing down and smashed his index finger against the stone. At first we all thought he just pinched his finger until blood was spraying everywhere and we saw that his finger nail had been torn right off! He is at the hospital now getting his finger fixed up, I just hope he gets to keep his whole finger.

This brings me to my second point. You can't break PR's if you are seriously injured, so train safely! I know it isn't the sexiest thing to write about, but practicing safe lifting is important. If we had been thinking we wouldn't have been lifting stones next to a precariously placed solid steel platform. Injuries like this are totally preventable if common sense is used proactively.

Anyways, here is the workout I did today, complete with a play-be-play of Norm's hand injury.

Mobility Work

joint circles, bar hangs, foam roller

Dynamic Warm-Up

empty barbell complex

A1 Back Squat, ass to grass, wearing a belt but no knee wraps or squat suit

95 x 5, 135 x 5, 185 x 5, 225 x 5, 275 x 3, 315 x 3, 365 x 1, 405 x 1, 475 x 1 (PR I believe), 500 x miss (eccentric rep to get used to heavier loads)

A2 Clubbell Drills

mills and other drills that I don't really know to be honest
5 x 10 reps per hand

my shoulder was killing me so I did these to loosen it up between squats

Atlas Stones (no tacky used)

Norm smashed his finger before I did my first lift
20 minutes of first aid, then he left to go to the hospital
mopped up the blood, then back to work
285 x 4 x 5

one lap, then 5 platform loads and deloads

300lbs x 1 x 1
285 x 3 x 3

B1 Reverse Hypers

3 x 15

B2 Kettlebell Snatch

3 x 10 per arm

Mobility Work

foam roller and some deep squats using a TRX

With all that being said, if you are not in the hospital, why the hell are you reading this blog. Get off your ass and go do some good old fashioned stone lifting or some of that new-fangles barbell lifting. Either way, go train while you still can!

http://www.kettlebellplanet.com/

Swole-Gasm Saturday

2011-10-15T17:49:00.000-07:00

Saturday is by far the best day of the week. You get to sleep in, have a massive breakfast, and then hit the gym whenever you want to. At the gym your not in a rush because...it's Saturday!

Let's face it, Saturday is the perfect day for a swole-gasm.

Today my training partner and I worked on our front squats and our log press.

Saturday AM, Strongman Practice

Mobility Work

joint circles, bar hangs, etc

Dynamic Warm-Up

empty barbell complex of Romanian deadlifts, rows, high pulls, presses and over head squats

A1 Front Squat

95 x 5, 135 x 5, 185 x 5, 225 x 5, 275 x 1, 315 x 1, 365 x miss, miss (couldn't seem to hold the bar properly)
315 x 1, 345 x 1, 385 x miss (just wasn't my day when it came to front squats)

A2 Pull-Ups

5 x 8-10 with various grips

Strongman Log Clean and Press

95 x 5, 135 x 5, 185 x 3, 215 x 2, 235 x 1, 255 x 1, 270 x 1 (new personal record)
215 x 3 x 5

Saturday PM, Accessory Work

Push-ups

4 x 25

Kettlebell Swings

4 x 25

Kettlebell Clean and Press

4 x 5

I both love and hate front squats. They never feel good unless you have just hit a PR, but then you need to try for five more pounds the next workout anyways. Here is a sick video of pro-strongman Kevin Nee practicing his front squats. Not sure how much weight he is using but I bet it's around 600lbs.

As for over head pressing, I felt pretty good about today's log press until I watched this video. 500lbs overhead like it's nothing!? Are you kidding me? When I have a son I am going to put him in Olympic lifting. I have to think it translates well to all sports.

http://www.kettlebellplanet.com/

Weekend Iron Links

2011-10-14T22:26:00.000-07:00

Thank God it's Friday. Time to relax, eat some meat and throw some iron, or stones, around. If you are looking to learn a few things about bigger, stronger and faster, then check out some of the links below.

First off, here are some Surprising Reasons Why You're Tight and Weak (stretching might not help).

Instead of complaining about where you are in life, understand first that You Get What You Tolerate.

Speaking of trying to achieve more in life, here is an interview with Istvan Javorek, the inventor of Complex Training.

Tired of the misinformation surrounding health and fitess? Too bad because Some Things Never Change.

If you are trying to get bigger and stronger why not combine Olympic Lifts and Dumbbells?

Courtesy of Charles Poliquin, here are some Simple Solutions to Correct Your Squatting Technique.

Remember gym class? Here is how one average joe would Change Gym Class .

Trying to build a strong back? Then learn more about Deadlift Training.

If you want to lose weight, here is Another Completely Overlooked Key to Fat Loss - Liver Health.

My wife and I take 4,000 iu's of Vitamin D every day and so should you. Get the Vitamin D Advantage: It May Boost Performance and Will Prevent Disease.

Finally I leave you with an awesome example of swoleness.

http://www.kettlebellplanet.com/

How to increase your bench press

2011-10-14T17:31:00.000-07:00

Here is a really simple tip to improve your bench press.

Stop benching for three months and start pressing over head religiously, 2-5 times a week will do. Start heavy barbell push pressing, jerks, strict barbebll and dumbbell pressing, kettlebell pressing and any other variation you can think of.

Generally speaking your chest is the strongest muscle when benching and your triceps and shoulders are the weak link.

If you are constantly benching to improve your bench, the triceps and shoulders will only get so strong as your body will rely on the pecs to press the weight. Bottom line, you will plateau and risk a pec tear.

Pressing over head will overload the shoulders and triceps by taking the pecs out the movement (for the most part as the pecs and back muscles stabilize during overhead pressing).

The result is that when you go back to benching, your shoulders and triceps will be stronger than ever and you will break your previous in the bench press.

I found this out by accident when I switched my focus from powerlifting to strongman. I stopped benching and focused strictly on overhead pressing to prepare for an upcoming contest. After the contest I decided to try benching again as I thought it must be lagging. Instead I ended up benching 415lbs raw which at the time was a 30lbs personal record.

Here is the workout I did today, after neglecting the bench press for several months:

Box Squats with Cambered Bar

95 x 5, 135 x 5, 185 x 5, 225 x 5, 275 x 5, 315 x 3, 365 x 1, 405 x 1, 455 x 1

Bench Press

45 x 10, 95 x 10, 135 x 5, 185 x 5, 225 x 5, 275 x 5, 315 x 5, 3 (felt light, decided to max out)
365 x 1, 405 x 1 (technique was rusty but the weight felt light)

Obviously this was a really simple training session, but I was surprised once again at how effective the overhead press is for building the bench press. Even though my technique was rusty, 405lbs actually felt pretty light. All that squatting and over head pressing just makes the entire body stronger!

Here is an example of pro-strongman Kevin Nee. This guy barely ever benches but when he does the weights are huge because of all the over head pressing that he practices for strongman.

http://www.kettlebellplanet.com/

Practice Makes Perfect

2011-10-13T20:48:00.000-07:00

If you suck at something and you want to improve, bitching about it won't do anything, trust me. The best way to improve a lift is to practice it as often as possible to develop your co-ordination and confidence.

For example, after Alberta's Strongest Man I realized that my squat had gone to shit and my overhead pressing needed some attention. To remedy these weaknesses I started a squatting and pressing regime with enough volume to make a Bulgarian Olympic lifter shudder, well, not exactly. But but North American strength training standards my frequency excessive.

The result? My squats (front, back, box) have improved nicely and my pressing is coming along.

Frequency and specificity work. In fact, the longer I have been in the iron game, the more I believe that strength training is really just practice. It's like throwing a football. The guy who practices throwing the most will end up a pro quarterback. The guy who just practices for fun will play in a beer league.

So figure out what you want to improve on, and then start practicing like a man, or woman, possesed!

On that note, here are the most recent practice sessions I had. Hopefully they give you some ideas on how to improve your swole-ness.

Wednesday, Front Squats and Fat Bar Fun

Mobility Work
Dynamic Warm-Up

empty barbell complex

A1 Front Squats

95 x 5, 135 x 5, 185 x 5, 225 x 3, 275 x 2, 315 x 1, 354 x 1, 380 x miss

A2 Fat Bar High Pulls

95 x 5, 135 x 5, 185 x 2, 215 x 2, 235 x 2, 215 x 2

B1 Barbell Jerk

225 x 5 x 3

B2 Fat Bar Clean and Press

215 x 5 x 2, 165 x 8

Thursday, Kettlebell Home Workout

Mobility Work
A1 Kettlebell Swings

4 x 25

A2 Flex Band Push-Ups

4 x 15

using the bands wrapped around your back to increase resistance

B1 Kettlebell Clean and Press

4 x 10

B2 Goblet Squats

4 x 10

C1 Kettlebell Rows

4 x 12

C2 Flex Band Triceps Extensions

4 x 15

Here is a video of the great Pat Mendes front squatting 600lbs. A lift that he practices daily during his 2x a day training schedule.

http://www.kettlebellplanet.com/

Simple Kettlebell Home Workout

2011-10-11T19:55:00.000-07:00

If you are short on time that is no excuse to miss a training session, it just means you have to get creative and be flexible. In a crunch I find the best thing to do is to skip the gym and train at home to eliminate travel time.

Here is the kettlebell home workout I did today:

Mobility
A1 Swings

4 x 25

A2 Push-Ups

4 x 25

Clean and Strict Press

5 x 5

Goblet Squat

4 x 10

Flex Band Triceps Extensions

4 x 15

Biceps Rows

2 x 15

http://www.kettlebellplanet.com/

Weekend Iron Links

2011-10-10T15:44:00.000-07:00

I am just back from an afternoon of running hills sprints and eating ribs. Actually, all I have done this weekend is train, eat and sleep so it has been a pretty awesome long weekend.

Now it's time to do some of that reading stuff and try to learn a few more things about how to be jacked and tanned, or just lean, strong and healthy.

If you are trying to get bigger and stronger, then you will want to reade Date Tate's accounts of his time spent as a competitive powerlifter training at Westside Barbell.

Think jogging is a good method to test an athlete's conditioning? Think again.

I am a big believer in following a paleo/primal diet of meat and plants instead of grains and processed foods. Here is an interested article about an mma heavyweight fighter who turned to primal eating.

If you are really focusing on getting bigger, then try Jim Wendler's Boring But Big protocol.

Take Vitamin D to prevent injury.

The truth about single leg training.

Avoid static stretching, especially during a warm-up.

Trying lose weight? Here are three simple fat loss fixes. If that is too complicated for you, then here is an even simpler eating plan.

Want to build a bigger and stronger back and chest? Try this workout.

If you are trying to pump up your guns, read biceps made simple.

People often ask me how to warm-up for heavy lifts. Here is a great article by Charles Poliquin that explains warm-up sets clearly.

Now it's time to go lift some kettlebells.
http://www.kettlebellplanet.com/

Focus on Execution

2011-10-09T13:33:00.000-07:00

I was listening to an interview with Donnie Thompson, the powerlifter with the biggest total of all time, and he said something that really struck me. "I don't worry about whether the weight feels heavy or light, all I think about is execution."
This really struck me as a powerful statement for lifters as we often get excited if the warm-ups feel light, but just as easily get phsyched out if they feel heavy. From my experience how the warm-ups feel means pretty much nothing. Even how you feel in terms of energy levels during the day leading up to training means nothing. How your body feels is a lie.

Like Donnie Thompson says, instead of worrying about how the weight feels, or how you feel, just focus on execution.

Thursday, Box Squats and Fat Bar Pressing

Mobility Work

joint circles, bar hanging, foam roller

Dynamic Warm-up

empty barbell complex of Romanian deadlifts, rows, high pulls, press, over head squat

A1 Low Box Squat

95 x 5, 135 x 5, 185 x 5, 225 x 5, 275 x 3, 315 x 2, 365 x 1, 405 x 1, 455 x 1, 505 x miss

A2 Fat Bar/Axle Clean and Press

135 x 3, 185 x 3, 200 x 3, 225 x 1, 235 x 1, 250 x miss, miss
235 x 1, 1, 200 x 3 x 3

Friday, Kettlebell Home Workout, using a 32kg kettlebell

Mobility
Dynamic Warm-Up
Swings 5 x 25
Goblet Squats 5 x 10
Clean and Press 4 x 10
Flex Band Curls 4 x 10

Saturday, Front Squats and Log Pressing

Mobility
Dynamic Warm-Up
A1 Front Squat

95 x 5, 135 x 5, 185 x 5, 225 x 5, 275 x 2, 315 x 1, 345 x 1, 385 x miss, miss

A2 Log Clean and Press

100 x 5, 150 x 5, 200 x 3, 220 x 1, 250 x 1, 275 x miss, miss
250 x 1, 200 x 3 x 3

Sunday, Squats and Stones

Mobility
Dynamic Warm-up
A1 Back Squat with Bands

95 x 5, 135 x 5, 185 x 5, 225 x 5, 275 x 3, 315 x 1, 365 x 1, 415 x 1

each set done with an additional 100lbs of band tension at the top (415 bar weight plus bands)

A2 Push Jerk

95 x 2 x 5, 135 x 2 x 5, 185 x 5 x 5

just light to practice technique

Atlas Stone Lifting

275 x 10 x 1, 300 x 2 x 1

B1 Dumbbell Rows

120lbs x 6, 8

B2 Reverse Hyper

2 x 15

http://www.kettlebellplanet.com/

High Frequency Training

2011-10-05T19:35:00.000-07:00

Meat is good. There, I said it. If you are trying to gain muscle then more meat is probably better. Not the processed crap you buy in the cold cuts section. You want the good stuff you get at a butcher. These days my favourite meat is bison because it is lean and full of nutrition.

But you can't just eat a bunch of meat everyday and expect to get more awesome. You have to give your body a reason to turn that protein into muscle. At first going to the gym a few times a week will do, but eventually you will hit a plateau and it will be time to up your game.

By up your game I mean train more often and with more weight. For example, elite Olympic lifters train up to 13 times a week. That means squatting and practicing the Olympic lifts 7 days a week, twice a day except on Sundays! Professional powerlifters will often only have 4 "real" training sessions a week, but will add in another 10 mini-training sessions a week of sled pulling and pumping work.

Generally speaking, the athlete who trains the most is the strongest.

With that in mind I adopted 7 day a week training back in early August and haven't looked back. My lifts are up and I have gained muscle. Will I burn out and have to scale my training back at some point? Maybe. But if high volume training helps you make gains for a while, then why not try it?

I can guarantee you that the extra practice with compound lifts will improve your co-ordination and therefore improve your 1 rep max.

To give you some ideas, here are the workouts I did early this week.

Monday, Kettlebell Home Workout, using a 32kg bell

Mobility Drills

joint circles and bar hanging to loosen up

A1 Kettlebell Swings

5 x 30

A2 Push-Ups

5 x max reps

B1 Clean and Press

5 x 5

B2 Goblet Squat

5 x 10

Rows

2 x 15

Tuesday, Front Squat

Mobility Work

joint circles and bar hanging to loosen up

Dynamic Warm-up

empty barbell complex of explosive lifts and overhead squats

A1 Front Squat, ass to grass

95 x 5, 135 x 5, 185 x 5, 225 x 3, 275 x 2, 315 x 1, 345 x 1, 375 x 1 (PR)

A2 Clean and Push Press

95 x 2 x 5
135 x 2 x 5
185 x 5 x 5 (just going light to practice the movement)

Wednesday, Back Squats and Tire Flipping

Mobility Work
Dynamic Warm-up
A1 Flex Band Back Squats

worked up to 365lbs + band tension

A2 Incline Bench Press

225 x 5 x 5

Tire Flip

700lbs tire x 4 x 5

B1 Pull-ups

3 x 10

B2 Dips

3 x 15

Here is a great video of tire flipping by elite strongman Ervin Katona. Tire flipping is a great drill because you get that triple extension (ankle, knee, hip) along with an upper body pushing movement. Think of it as a clean and press that requires very little technique.

http://www.kettlebellplanet.com/

A Weekend of Workouts

2011-10-02T15:45:00.000-07:00

Well, it's Sunday night and if you are anything like me you have trained a few times this weekend and now you just want to eat meat and surf the net (do people still say that?) for some more strength training awesomeness.

Other than ref'ing at the Calgary Festival of Strength (see the post below) I managed to get a few training sessions in to get bigger and stronger.

Friday, Squat till you drop

Mobility stuff
Dynamic Warm-Up

empty barbell complex

A1 Low Box Squats

95 x 5, 135 x 5, 185 x 5, 225 x 5, 315 x 3, 365 x 1, 405 x 1, 455 x 1
315 x 3, 3, 6

A2 Clean and Push Press

95 x 5, 135 x 5, 185 x 3, 225 x 1, 275 x X,
225 x 3, 3, 3
I need to work on my cleans as missing 275 was pretty pathetic.

Satuday, no time as I had to help with the meet

Mobility
Dynamic Warm-Up
A1 Front Squat

95 x 5, 135 x 5, 185 x 5, 275 x 2, 315 x 1, 375 x X

probably should have done 355 x 1, then tried 375

A2 Bench Press

275 x 5 x 5
haven't benched in forever, just deciding if I am going to take this lift seriously again

Sunday, nose bleed squats

Mobility
Dynamic Warm-Up
A1 Back Squat, ass to grass

95 x 5, 135 x 5, 185 x 5, 225 x 5, 275 x 3, 315 x 1, 365 x 1, 405 x 1, 465 x 1 Nose Bleed

Busting out a nose bleed as you are struggling to get up in a squat is a badge of honour among lifters.
Either you think that is awesome, and you are a Swoldier, or you think it is bad, and you aren't.

A2 Clean and Push Press

185 x 5 x 5
Just working on technique as I rested between squats

B1 Yoke Walk

240lbs x 120', 350lbs x 120', 450lbs x 120', 540lbs x 60', 640lbs x 60'

I sucked at the last set and realized that this lift has been neglected too long.

B2 Pull-Ups

4 x 10

As you can see from these training sessions, I am focusing on improving my squats and my over head pressing. So, most likely, should you as we all need to get better in these lifts. Who better to learn from than Olympic lifters?

http://www.kettlebellplanet.com/

Calgary Festival of Strength

2011-10-02T15:25:00.000-07:00

This weekend was about as testosterone driven as it gets. Of course there was the usually training and eating of meat, but more importantly was the Calgary Festival of Strength.

In one area Bells of Steel hosted a strongman contest, a powerlifting meet, an Olympic lifting meet, and a kettlebell lifting contest. That's right, one arena with four strength contests going on a the same time. It was crazy.

I refereed the strongman contest as I decided not to compete due to that pesky hamstring pull/partial tear I experienced 4 weeks ago. Ref'ing is tougher than I thought. You really have to stay focused for hours at a time. I will say though, if you want to compete but are not quite ready yet, try volunteering at a contest. You will get to know the competitors and learn a ton just by watching up close.

The strongman contest itself ran very smoothly. We started at 5pm and were done by 8pm. As an athlete I hate waiting around so I did my best to keep things moving briskly.

The events were:

270lbs stone over a 4 foot bar for max reps
90 secondsPressing Medley

180lbs log, 180lbs keg, 240lbs axle, 275lbs log

Last Man Standing Fat Bar Deadlift

2" bar

Front Hammer Hold for Time
600lbs Yoke Walk for 80 feet

Some of the highlights included a 620lbs fat bar deadlift by Travis Krush who ended up wining the contest. And the total destruction of a wooden log by "Sexy Man" Martin which turned our 4 lift pressing medley into a 3 lift medley. Kind of ghetto I know, but hey, that's strongman.

All in all the strongman event was fun and pretty low key as it wasn't a pro-qualifier, but we had enough talen to make it interesting.

Since I was running the strongman contest I didn't get to watch much of the other contests, but I did catch some Olympic lifting. I have never seen this live before and must admit it is pretty damn impressive to watch. Seeing someone lift over 200lbs into a deep snatch position (over head squat) and then squat it up is truly awesome.

Ultimately it was a really cool event and I am glad to have been a part of it.

http://www.kettlebellplanet.com/

Weekend Iron Links

2011-09-30T22:27:00.000-07:00

So this might be the craziest idea I have ever heard. A woman is going to eat only McDonald's for a month and run a marathon. This won't end well..

If your lifts haven't moved since the 90210 season premier, then read Chains for Speed, Strength and Power.

Think whole grains are healthy? Think again. Check out Against the Grain: How Wheat Wrecks Your Health and Physique.

Tip 183: Use Complex Training to Increase Neural Drive

Getting adequate vitamins and minerals is incredibly important if you want to be health and awesome. Don't believe me? Then check out Magnificent Magnesium.

Tip 182: Take Omega-3 Fish Oil To Decrease Depression and Prevent Alzheimer’s

Feelong sorry for yourself? Read Choices and then man the #$%^ up.

Charles Poliquin gives his take on kettlebells.

Jim Wendler spouts some wisdome here.

If you want to share a quality health and fitness article please post below. But don't spam, that's not cool.
http://www.kettlebellplanet.com/

When in doubt, do something awesome

2011-09-30T19:22:00.000-07:00

If you are heading to the gym and realize you have no idea what you are going to do when you get there, choose something awesome.

What's awesome? Squats for one. Other drills that fall under the awesome category include deadlifts, cleans, over head presses, bench presses, farmers walks and even hill sprints. Pretty much any compound lift that allows you to move big weights will do, and if you can't hit the gym, sprints are great as well.

To keep your training session simple and focused, pick just two or maybe three drills to practice. Then hit them as hard as humanly possible, chug a post workout shake, and go home.

As an example of this, here is the simple but awesome workout I did today to get bigger and stronger.

Mobility Work
Dynamic Warm-up

empty barbell complex

A1 Low Box Squat

95 x 5, 135 x 5, 185 x 5, 225 x 5, 275 x 5, 315 x 3, 365 x 1, 405 x 1, 455 x 1
315 x 3, 3, 6

A2 Barbell Clean and Jerk

95 x 5, 135 x 5, 185 x 3, 225 x 3, 275 x X - need to work on my form
225 x 3 x 3, 185 x 3 x 3

Here is a video demonstrating an Olympic clean and jerk. If you are not trained in the Olympic lifts, doing a power clean and then a push press will do just fine.

http://www.kettlebellplanet.com/

Kettlebell Home Workout

2011-09-29T20:56:00.000-07:00

I love going to the gym because I can lift big weights, joke around with the guys, and despite my best efforts seem to have more intense training sessions than at home. But sometimes life gets in the way and you don't have time to drive to the gym and back. In emergency situations like that I go to my home gym in a closed to fish out some toys to play with. I keep kettlebells, a foam roller, jump stretch flex bands, and some plates at the ready.

With that in mind, here is a quick workout you can do at home with a kettlebell and a flex band.

Mobility Work
A1 Push-ups

4 x max reps using a flex band to increase resistance

A2 1 Arm Kettlebell Rows

you can use any method of resistance the key is just to do rows to balance the push-ups
4 x 8-15

B1 Swings

4 x max reps

B2 Goblet Squats

4 x max reps

try to go really deep and push the knees out with your elbows
push your butt back and keep your chest high

C1 Curls

flex band, kettlebell or whatever you have for resistance
3 x max reps

C2 Reverse Flys

using a band or weights
3 x max reps
this is a great drill to improve a slouching posture and improve shoulder health

Push-ups are a great upper body drill because they work so many muscles, can be done anywhere, and do not cause stress in the shoulder joint. Their only limiting factor is load. So adding chains, bands or a small person are methods you can use to increase the resistance.

http://www.kettlebellplanet.com/

Everybody wants to be strong, but nobody wants to train when tired

2011-09-28T18:41:00.000-07:00

This week has been crazy at work and the last thing I have wanted to do is train at the end of a long day. In times like this, when you are tired and stressed out, that separates the "fitness crowd" from those willing to do whatever it takes to become the very best they can.

If you really want to be your best, you have to train when you are tired, sore, feel like crap, or are busy. It doesn't matter, you have to train. One method that I find works is to trick yourself into going to the gym. I like to tell myself that I won't go very heavy or that it will be a really quick workout. Sometimes I blatantly lie and claim, to myself, that I will just push the sled. Whatever it takes to goad myself into at least entering the gym.

We have all been there, you feel like crap and are certain that going to the gym will be a total waste of time. And then, half way throught the training session you have forgotten how tired you were and realize you are having a great workout.

The key is to do whatever it takes to get your ass to the gym. I have never been sorry that I trained, but I have guilt tripped pretty hard for staying home and getting fatter on the couch.

If you want to be the best, you have to be willing to pay a price that others are not.

On that note, here are a couple of workouts I did this week when I thought I would fall asleep during the warm-up.

Tuesday, quick kettlebell workout

Mobility

joint circles, loosening up

24kg Kettlebell Complex, 1 round to warm-up

Swings x 50
Press x 8
Goblet Squat x 10

32kg Kettlebell Complex, 4 rounds

Swings x 25
Clean and Press x 8
Goblet Squat x 10

Wednesday, full body strength training

Mobility Work

joint circles, bar hanging, foam roller

Dynamic Warm-Up

empty barbell complex

A1 Front Squat with Flex Bands

worked up to 275 + 160lbs of bands x 1, then 325 + 160lbs of bands x Fail

A2 Barbell Jerks

185 x 4 x 3

just light and snappy to improve technique

Stone Lifting

270lbs x 6, just getting testing out the pulled hamstring again

The barbell jerk is a pretty cool lift in my opinion. It requires the entire body to work together in order to lift the absolute most weight possible over the head. Here is a video of one of John Broz's athletes jerking an unreal 440lbs!

http://www.kettlebellplanet.com/

Calgary Festival of Strength, this weekend!

2011-09-26T20:51:00.000-07:00

The Calgary Festival of Strength is going down on October 1st and for the last two months I have been training for this event. Unfortunately I blew my hamstring a few weeks ago and it is still not ready to be pushed, so I am backing out of the contest.

Instead of competing I will be ref-ing the event, so luckily I still get to be a part of this historic swole-gasm.

If you live in or near Calgary and love awesomeness, then you should check this event out. There will be powerlifting, kettlebell sport, Olympic lifting, and strongman all under the same roof at the same time!

Personnally I am very excited to see the Olympic lifting live for the first time.

In the spirit of strength I hit the gym today with the goal being to test out my hamstring and see if it was ready to do battle yet. As you know, instead it will live to fight another day.

Here is the workout I did to get stronger:

Mobility Work

joint circles, bar hangs and other boring stuff

Dynamic Warm-Up

kettlebell complex

A1 Safety Bar Low Box Squat with Bands

big title for a fun squat variation
worked up to 345lbs + 160lbs of band tension x 1 grinding rep

A2 Rows

5 x 10

Stone Lifting

270lbs x 1 x 6

wanted to test out the hammy in a last ditch effort to give myself clearance to compete
felt pain right away, any heavier would be dangerous right now

http://www.kettlebellplanet.com/

Pain and Strength

2011-09-25T18:17:00.000-07:00

Yesterday I wrote that the athlete who can endure the most pain will become the strongest. This can be a tough pill to swallow for two reasons.

1. You have to look deep inside yourself and find out how tough you really are, and how bad you really want to be the best. Unfortunately you may not like the answer and either "discover" a different training philosophy or start stamp collecting.

2. You will have to endure pain to achieve greatness. There is no secret trick, or short cut. You want to get strong? The get ready to start hurting.

To give you an example, Saturday was a very brutal training session for our crew and I spent the rest of the day sleeping, eating and nursing sore spots. My left hamstring was still pulled, but I kept training, my left wrist hurt, my entire right ached, and my right shoulder was experiencing some shooting pains. Not fun.

Of course all night I talked myself into believing that Sunday should be a rest day, that my body was spent, and I deserved a break for all my hard work.

Unfortunately, come Sunday morning my training partner and former Mongolian National Wrestling Team member had other plans. He was excited to try and back squat a new max, and was going to take poor old Nathan along for the ride. Lucky me.

So here I am, still in pain from yesterday and feeling like the homeless people that pass out on my front lawn (I live in downtown Calgary), and about to start yet another max effort squat workout. Possibly the 60th since the beggining of August as I train 7 days a week and squat each workout.

Once again I was proved that how the body feels is a lie as I broke my raw back squat and my farmers walk personal records in the same training session. Like I said, I was in pain going into this session. I was tired, beat up and wanted to go home, and I broke another personal record. Pain and Strength go hand in hand, the question is are you willing to pay the price?

Here is the workout we did today:

Mobility Work

loosening up stuff

Kettlebell Swings

1 x 50

Empty Barbell Complex

dynamic warm-up

A1 Back Squat, ass to grass, belt only

95 x 5, 135 x 5, 185 x 5, 225 x 3, 275 x 3, 315 x 2, 365 x 1, 405 x 1, 460 x 1 (PR)

A2 Jerks

155 x 5 x 5, real light just practicing my terrible jerk technique

Farmers Walks

250lbs per hand x 3 x 150 feet with two turns per carry
I have carried a lot more weight, but never for such a long distance

Reverse Hyper

3 x 15

http://www.kettlebellplanet.com/

The Omnivore's Dilemma, by Michael Pollan

2011-09-24T13:54:00.000-07:00

I just finished reading The Omnivore's Dilemma: A Natural Histor of Four Meals by Michael Pollan and have to say it is one of the best books I have ever read.

Micheal Pollan is a great writer and makes this book and easy and enjoyable read. What I loved most about this book was how he really gets inside the insdustrial and organic food industry and clearly explains what is really going on without being judgemental or pushing his own agenda.

Ever wonder why people are getting fatter?
Want to find out what is in your food?
Have you considered going organic?
Do you wonder about the living conditions of livestock?
Why do we care so much for pets and yet treat our livestock so horribly?

These questions, among countless others, are explored in his book and I highly recommend you read it.

http://www.kettlebellplanet.com/

How your body feels is a lie

2011-09-24T13:43:00.000-07:00

I have said it before and I will say it again, John Broz couldn't not have been right when he stated that how the body feels is a lie. If you wait to trian until you feel full of energy and nothing hurts, then you will train twice a year.

Even thought I "know" this, I still haven't internalized and am often reminded of this lesson while working throught the daily squat challenge. Case in point, on Friday I was feeling good and on the way to the gym decided to have a killer workout.

My body had a different plan. My squats were ugly, unsafe and exhausting. I could barely hit 90% of my one rep max in the front squat, and the back squat looked more like a good morning. Not cool.

Being the optimist I decided to destroy the loaded carry portion of the session but instead could barely handle the kegs and felt weak as distance runner.

Ultimately, I thought I was good to go but my body had other plans.

Going into Saturday's training session I was a little nervous, despite the positive energy of my Zubaz and fanny pack wearing training partner. (He is from Mongolia so I give him a free pass on gym fashions).

Anyways, I was pretty sure Saturday's session was going to be absolutely pathetic, and that is was time to call it quits with the daily squat challenge. Well, once again I learned that how your body feels is a lie. It took a while to get going and some motivation from my partner, but I hit a PR in the front squat that I had missed at least six times before. That is right, six times I had tried this weight and ended up in the rack, then while feeling like a meth head after a week long binge, I broke that elusive plateau to peices.

Ya I know, yeah me. But this isn't about me, this was just an example. The lesson is, just because you are tired, sore or it's Jerse-day, doesn't give you an excuse to miss a training session. Not if you want to be awesome. Remember, the athlete who can endure the most pain will be the strongest. Not the one who babies himself in constant fear of overtraining.

Here is a break down of the workouts if you are looking for some ideas:

Friday,

Mobility Work

joint circles, etc

Dynamic Warm-Up

kettlebell complex

A1 Front Squat/Back Squat superset

do 3-5 reps in the front squat, then immediately switch to back squats for another 3-5 reps
worked up to a tough and ugly 3 x 6 (2 reps of front squats, 4 reps of back squats)

A2 Dumbbell Press

4 x 10

Loaded Carries

Keg Carries in front and overhead
3 x max distance

Saturday

Mobility Work

joint circles, bar hang, foam roller

Dynamic Warm-Up

empty barbell complex

A1 Front Squat

95 x 5, 135 x 5, 185 x 5, 225 x 3, 275 x 1, 315 x 1, 370 x miss half way up, 315 x 1, 335 x 1, 355 x 1, 370 x 1 (New Personal Record!)

A2 Pull-Ups

7 x 8-10

Log Clean and Press

135 x 3, 185 x 3, 205 x 2, 225 x 1, 255 x 1, 270 x miss, miss, miss, 225 x 3, 3, 2

Daily squatting and working through the pain, discomfort and mental fatigue works. Just look at how much this kid is squatting! He trains 2x a day and squats each session!

http://www.kettlebellplanet.com/

Box Squats

2011-09-22T18:47:00.000-07:00

Squatting every day sucks, but it also works. I don't think anybody actually enjoys squatting, but it is one of those lifts you just have to do if you want to get strong. Unfortunately, one key to getting better at squats is to squat more often.

To prevent a premature death, I like to vary the type of squat of do. When I am feeling sorry for myself, which is about 2x a week, I chose box squats. I like box squats because having the box beneath me seems to remove the some of the mental stress associated with squatting to a max single. Also, it allows you to really push your ass back and engage your hamstrings, promoting better form. Lastly, when you pick your box height before you start squatting, it is kind of hard to bitch out on the depth. Either you sit back onto the box or you cut your depth like a Jonny McHighsquats. Not cool.

With that in mind I, here is the workout I did Wednesday:

Mobility Work

joint circle, loosening up stuff that I hate

Dynamic Warm-Up

empty barbell complex of cleans and stuff

A1 Flex Band Low Box Squats

approximately 100lbs of band tension at the top
worked up to a max single of 405lbs plus band tension x 1 brutal, ugly, rep

A2 Pull-Ups

8 x 8-10 various hand positions

Jerks

I am trying to learn how to do a proper barbell jerk
worked up to 225 x 3, really just trying to get the motion down

http://www.kettlebellplanet.com/

Kettlebell Home Workout

2011-09-22T18:27:00.000-07:00

I can't believe how many workouts I used to miss just because I couldn't, or was too lazy, to go the gym. I used to believe that the only training worth doing was heavy weight lifting. While I still believe that moving big iron is the best way to get lean and strong, there is certainly a place for lighter, higher rep training such as kettlebell lifting, body weight workouts, or running sprints.

The fact is, pretty much any physical activity is better than nothing, especially if your diet isn't spot on.When training at home, or anywhere for that matter, there are five major movements you want to make sure you are hitting. The press, pull, squat, hinge and carry.

Pressing is any upper body pushing movement, from push-ups to bench presses to jerks.

Pulling involves rowing, pull-ups and other similar back drills.

Hinges are any movement where you push your ass back and keep your legs relatively straight. So deadlifts, swings, power cleans, etc.

The squat is, well, various types of squats. Front squats, back squats, and box squats are my favourite gym variations. At home I like to focus on rack squats, and if I am feeling beat up, goblet squats. What I like most about goblet squats is they teach you how to squat properly. With the weight in front of you it is easy to push your ass back and squat deep while staying upright. If you are just learning to squat, or your form sucks, incorporate the goblet squat until your form becomes very fluid.

Carrying is something I talk about alot in this blog because it is often overlooked. Start carrying weights, odd objects, or even people around more often. Your conditioning, ab strength, and muscle mass will improve due to the time under tension.

Here is a home workout I did today, incorporating most of the above movement patters, after finishing work too late to hit the gym:

Mobility Work

joint circles and other boring stuff

Dynamic Warm-Up

push-ups, lunges, etc

Kettlebell Lifting, using a 32kg bell

Swings

8 x 25

Presses

5 x 5

Goblet Squats

3 x 10

Flex Band Rows

3 x 30

Flex Band Curls

3 x 15

http://www.kettlebellplanet.com/

Squats and Farmers Walks

2011-09-20T20:23:00.000-07:00

At the risk of repeating myself ad naseum, I squat every time I train and I train seven days a week. Ok, so sometimes life gets in the way and I only squat/train six days a week, but you get the picture. Training is a priority in my life and squatting is a priority in my training.

If you are trying to improve your lifts and athletic performance, you have to make training a priority and then decide what lifts are going to form the core of your workouts.

The usual suspects will include:

Squat
Deadlift
Clean
Standing Press
Row
Pull-Up
Barbell Curl

These are great drills and I highly recommend them to pretty much anyone who is serious about hitting the iron. There is one other lift that is, in my opinion, equally important yet almost completely overlooked by mainstream strength training. That lift is the loaded carry, specifically the farmers walk.

I was first turned on to the farmers walk when I decided to train for strongman competitions. What surprised me the most is just how much demand is placed on the entire body. A heavy farmers walk will tax your grip, neck, traps, abs, back, glutes, hamstrings, quads, calves, and even your feet! Yes, even the muscles in my feet are sore after a session of farmers walks.

So your entire body is straining to lift the weights off the ground, generally more weight than you can deadlift, and then you carry it for distance. Carrying it will force you to handle the weight, more weight than you are used to even lifting off the ground in the first place, for time. Meaning, you will be handling big weights for a longer time under tension than normal.

This time under massive tension can not only improve conditioning but also stimulate serious hypertrophy. For example, when lifters join our crew their traps blow up withing 2-3 weeks of training.

So think about adding the farmers walk into your training regime if you want to get bigger, stronger and leaner.

Here is the workout I did today, with the farmers walk as a finisher:

Mobility Work

bar hang, joint circles, etc

Dynamic Warm-Up

empty barbell complex

A1 Front Squat, ass to ankles

95 x 5, 135 x 5, 185 x 5, 225 x 3, 275 x 1, 315 x 1, 370 x Fail

It was a big, long fight with 370 but I just couldn't get past the half way mark

A2 Incline Bench Press

bottoms up position
95 x 5, 135 x 5, 185 x 5, 225 x 5, 275 x 3, 225 x 5, 225 x 5

Farmers Walk

145/hand x 120 feet with a turn at 60
235/hand x 120 feet with a turn at 60
305/hand x 2 x 60 feet

Here is a video of me really pushing the limits of how much weight I can carry in the farmers. My goal is to get up to 400lbs per hand before year end. What is your goal?

Here is a great example by yours truly on why you shouldn't rush the farmers walk.

http://www.kettlebellplanet.com/

Squats, Cleans and Presses = Simple Hard Work

2011-09-19T20:08:00.000-07:00

When you are heading into the gym and still don't have a plan of attack the key is to ask yourself what you suck at the most.

I know, you would rather do bench and curls because your bench is sick and chicks dig the pipes. But if you want to be a better athlete and lifter, you have to be honest about your weaknesses and attack them with a vengance.

For most athletes this means they should be doing more squatting, more cleans and more over head pressing. Pull-ups, deadlifts and weighted carries are not a bad choice either.

In my case, I am really trying to bring up my squat and my over head press sucks compared to my other lifts.

So, based on the logic I expressed at the beginning of this post, exercise selection became very simple, squats and over head pressing.

Here is a simple, and yet effective training session I did today to bring up my weaknesses:

A1 Low Box Squats with Safety Squat Bar

work up to a max single in 50lbs increments
after hitting a max single decrease the weight for 3 x 3

A2 Fat Bar Clean and Press

work up to a max single in 20-40lbs increments
after hitting a max single decrease the weight down for 3 x 5

full clean and press from the ground to over head
put the bar on the ground between each rep and take three deep breaths

http://www.kettlebellplanet.com/

Daily Squatting and Stone Lifting Awesomeness

2011-09-18T13:27:00.000-07:00

As Dan John always says, if it is important, do it everyday. This goes for eating healthy, getting plenty of sleep, and practicing movements that will make you a better athlete.

One of the tricks I employ to get these movements in is the a dynamic warm-up that consists of Romanian deadlifts, rows, high pulls, press, and over head squats. With this warm-up you get a hinge, an upper body pull, an explosive lift, an upper body push, and a squat.

Another trick I employ is squatting every time I train, which is pretty much seven days a week. If you want to get good at squatting, squat more often! Squatting often will also get you used to straining against heavy weights, making you stronger in all your lifts.

Often the squats are paired with an easier bodybuilding type of movement to sneak in some extra volume.

After the squats session, which takes about 30 minutes, I like to practice one strongman event. Today it happened to be Atlas Stone lifting, an event that really loads the posterior chain, especially the hamstrings, as well as the abs and biceps. If you suck at stones, I recommend a steady diet of deep front squats, cleans, and deadlifts standing on a platform. I am guessing you are already doing your fair share of curls if Jersey Shore is any indicator of today's gym rat.

Stone lifting is just bad ass. If your gym doesn't have stones in it, find a crew of strongman athletes and practice with them. Or, just go out to the woods or a park and find a stone to play with. It will bring out the primal side of you. In fact, Celtic tribes used to have challenge stones. A boy would not be considered a man until he could lift the tribe's challenge stone. Are you a boy or a man?

Here is the workout the Bells of Steel Crew did today, to give you some ideas on how to structure your next training session:
Sunday, Strongman Practice

Mobility Work
Dynamic Warm-Up

empty barbell complex

A1 Back Squat with Medium Bands

worked up to 405lbs plus approximated 100lbs of band tension at the top x 1

A2 Standing Dumbbell Shoulder Press

4 x 10, fairly light just to grease the groove

Atlas Stones

loading 270 x 3
attempting to shoulder the stone 270 x 4 x 1
loading 300lbs x 1 (got it but it hurt my pulled hamstring)
loading 270 x 6

Reverse Hypers

3 x 15

This evening I will probably throw around a kettlebell just to get in some extra conditioning, but for now, let's enjoy some stone lifting awesomeness!

http://www.kettlebellplanet.com/

Bacon Skates and other Awesomeness

2011-09-17T15:06:00.000-07:00

It's the weekend! And that means it's time to catch up on sleep, get in some killer workouts, and spend some time learning how to get leaner, stronger, and more awesome.

Let's start with some wisdom bombs from athlete, coach and writer Dan John with 5 Great Lessons and 40 Years of Insight Part 2.

I love meat, and I hate processed food. Unfortunately the two have morphed into a new food called synthetic meat.

I will eat real meat instead. Hell, even bacon skates are better than synthetic meat.

Here is a quick tip from Charles Poliquin, use a dynamic warm-up for greater power and explosiveness. I do Olympic lifts with a barbell but any safe, light and explosive movements will do.

If you are new to the iron game and want a simple set/rep scheme that works, consider the 8/6/4 Training System.

I notice a lot of athlete's knees cave inwards during heavy squats, I also notice that most athlete's don't squat all the way down. Try one and a quarter squats to cure both these problems, improve knee health, and get more awesome.

As you probably know I am a huge fan of strongman, and even compete myself. Here is a great motivational video of World's Strongest Man Competitor Derek Poundstone.

Lastly, here are a couple of workouts I did this week to get stronger. Hopefully they give you some ideas:

Tuesday, Kettlebell Workout (first session back after taking Monday off due to a pulled hamstring)

Mobility Drills

joint circles and other boring stuff to loosen up

1 Kettlebell Swing x 50 reps
Kettlebell Complex, 4 rounds of max reps with good form, using a 32kg bell

Swing
Press
Double Kettlebell Rack Squat
Bent Over Row
Flex Band Curl

Wednesday, Back Squats and Lower Body Stuff (decided to test out my hamstring for real)

Mobility Drills
Dynamic Warm-Up

empty barbell complex

A1 Back Squat

95 x 5, 135 x 5, 185 x 5, 225 x 5, 275 x 3, 315 x 3, 365 x 1, 405 x 1, 460 x Fail
I try for a max squat of some kind pretty much every workout

A2 Light Military Press, just greasing the groove

8 x 5

Fat Bar Deadlift

2 inch diameter bar to work my grip
worked up to 485lbs x 1 for a pretty tough single

Thursday, Upper Body Focus plus more squats of course!

Mobility
Dynamic Warm-Up
A1 Front Squats

95 x 5, 135 x 5, 185 x 5, 225 x 5, 275 x 2, 315 x 1, 370 x Fail (seem to be stuck here!)

A2 Fat Grip z Pull-Ups

7 x 8

Keg Clean and Press

180 x 2,2, 220 x 1,1,1,1, 180 x 6

Saturday, Strongman Practice

Mobility
Dynamic Warm-Up
A1 Front Squat

95 x 5, 135 x 5, 185 x 5, 225 x 5, 275 x 2, 315 x 1, 370 x Fail (missed it half way up!)

A2 Fat Gripz Weighted Pull-Ups

added 40lbs
6 x 6

Strongman Log Clean and Press

95 x 5, 135 x 3, 185 x 3, 205 x 2, 225 x 1, 250 x Fail, 1, 1, 225 x 2, 205 x 6,6

Do you see any patterns here? I will give you a hint. Squats, or do a squat pattern, every training session. The focus is on full body movements. Go for a heavy max single and don't be afraid to miss, as long as you strained you are getting stronger.

www.kettlebellplanet.com

A Weekend of Workouts, the Daily Squat Challenge Carries On

2011-09-11T15:47:00.000-07:00

Everybody loves the weekend. For me the weekend is all about eating meat and lifting heavy stuff. Now with the Rugby World Cup in full swing the testosterone levels of my weekends just got higher.

It's hard to beat a day of lifting, meat-ing, and watching international rugby.

Watching these athletes is not just entertaining, it serves as motivation. Watching 230lbs men with abs sprinting and tackling for an hour and twenty minutes is great motivation. Something we all need if we are truly pushing our body's to the limit.

In my case I have taken extreme measures to get bigger and stronger. I am training seven days a week and starting every session with hard and heavy squats. So the daily squat challenge, as I call it, consists of squatting every day, no matter what. Sure it sucks at times, but it works.

Unfortunately my current 3 weeks streak of consecutive squat workouts may be in jeopardy as I pulled my left hamstring lifting stones today. It was weird, I was lifting the stone and felt a pop in my left hammy. Since pulling it a few hours ago it has been aching and pretty tight, but I can still contract it just fine. Hopefully it is nothing but it just goes to show you that line between hard training and stupidity is very fine.

Here are the workouts I did this weekend:

Saturday AM

Truck Pulling

2 sets of max speed for 100 meters

Saturday PM

Mobility Work
Dynamic Warm-Up

empty barbell complex

A1 Front Squat

worked up to 370lbs x Miss

A2 Fat Bar/Axle Clean and Press

worked up to 220lbs x 2, 2, 185 x 3, 3, 5

Sunday AM

Mobility Work
Dynamic Warm-Up

empty barbell complex

A1 Back Squat

worked up to 460lbs x Miss

A2 Strict Military Press

155lbs x 5 x 5
Went light to grease the groove

Atlas Stone Lifting

270lbs x 3, 285lbs x 1, 300lbs x 1, Miss, Miss - pulled hamstring!

Sunday PM

Swings

24kg swings x 200

trying to get blood into the hamstrings after pulling my left one during stone lifting

www.kettlebellplanet.com

Weekend Iron Links

2011-09-11T15:12:00.000-07:00

It's Sunday night. What better way to spend the evening then resting your tired body from a hard weekend of training and learning more about getting stronger, leaner and healthier?

If you are looking to transform your pencil neck into a powerful yoke? Then learn more about Total Trap Training.

I am a huge fan of Omega-3 fish oil. Taking fish oil can decrease pain and inflammation after strength training. But most importantly it will improve your health and body composition.

Have you thought about switching from conventional meat and produce to organic? Check out this interview with organic farmer Joel Salatin.

Can't make it to the gym? Why not use your own body and gravity for resistance?

Speaking of training, I train 7 days a week. Even on days you don't feel like hitting the weights, you should get exercise on non-training days for a leaner and healthier body.

How long have you been training? Well, Dan John has been training for 40 years and has a lot of insight to share.

I love bacon. In fact I are an entire package of it for breakfast this morning. Here is a great story about how someone lost 130lbs and fell in love with bacon.

Finally, despite the urban myths, women and heavy weights do mix!

www.kettlebellplanet.com

Squat till you drop!

2011-09-09T19:53:00.000-07:00

If you haven't been following this swole-gastic blog, then there are two points I need to make before we go any further.

I train seven, yes seven, days a week.
I squat every time I train.

This style of training goes against everything I learned about lifting weights for the first 15 years of my strength training career. It probably goes against everything you have learned and as a result believe.

But guess what? It works.

Squatting every day will make you stronger, fitter, and mentally tougher. I first learned about the concept from John Broz, a successful Olympic lifting athlete and coach.

Here are the workouts I did this work week to give you some ideas.

Tuesday Sept 6

Mobility Work
Dynamic Warm-Up

empty barbell complex

A1 Front Squat

95 x 5, 135 x 5, 185 x 5, 225 x 3, 275 x 2, 315 x 1, 375 x Miss, 315 x 1

A2 Dumbbell Rows

4 x 10

Keg Pressing

180lbs keg x 2/2, 220lbs x 1/1, 1/1, 180lbs x 2/2, 2/2

Wednesday Sept 7

A1 Back Squat with Green Bands

worked up to 405lbs plus approximately 100lbs of band tension x 1

A2 Pull-Ups

5 x 8, various grips

Farmers Walk

250lbs/hand x 120' x 3 sets
holding the weights for 5 seconds at the end of each run

Thursday Sept 8

A1 Cambered Bar Box Squat

worked up to 315 x 3 x 3
I had to go light due to forgetting my belt and training alone

A2 Dumbbell Press

4 x 10

Clean and Strict Press

135 x 5, 155 x 5, 185 x 2, 155 x 5, 135 x 8

Friday Sept 9

Cambered Bar Squat, ass to grass

95 x 5, 135 x 5, 185 x 5, 225 x 5, 275 x 3, 315 x 1, 365 x 1, 405 x 1, 455 x Fail, 365 x 1, 405 x 1
315 x 3, 3, 5

Speed Deadlift

135 x 5, 225 x 5, 315 x 3, 405 x 3, 500 x 1
shut it down to spare my back

Standing Pin Press

95 x 5, 135 x 5, 185 x 5, 225 x 3, 275 x Fail, 225 x 2, 2

long holds at the top of each final rep to build stabilizing muscles and confidence

Here is a great video of Arnie and Ed Corney squatting until they drop. So next time you complain about a lack of progress, ask yourself if you are working as hard as these iron legends.

http://www.kettlebellplanet.com/

Labor Day Kettlebell Workout

2011-09-05T17:02:00.000-07:00

The labor day long weekend is a time to catch up on sleep, spend time with your friends and family, and have a good time. With that in mind here is a quick kettlebell workout that you can whip through and then enjoy the weekend.

Mobility Work

joint circles and other boring stuff

24kg kettlebell swings x 50
32kg kettlebell circuit, 4 rounds, max reps using good form, quick rest between each drill

double kb rack squat
swing
press
row
flex band curl

If you are trying to build muscle and don't know what to do with your time when you aren't getting awesome, why not practice cooking meat?

For example, today I decided to cook a whole turkey for the first time ever. The gravy was a disaster but the turkey itself turned out great. Which is aweseome because now I have about 3 days worth of meat ready to go at any time. And don't forget about the bones! Whether you cook a turkey or grill some ribs, throw those bones into a pot and make some stock out of them. Cooking with bones will provide you with a ton of nutrtition practically for free.

http://www.kettlebellplanet.com/

The Daily Squat Challenge, Labor Day Weekend Weightlifting

2011-09-04T13:56:00.000-07:00

It's the labor day long weekend and what better way to celebrate the end of summer than to lift heavy stuff and grill meat?

Speaking of lifting heavy stuff, the daily squat challenge continues despite my body's protests. Friday I mixed things up and did the 320lbs squat for max reps so I was a little sore and not expecting much out of myself on Saturday. But, once again daily squatting continues to surprise me and I front squatted a personal record of 365lbs. Go figure.

If your squat hasn't moved since college maybe you should give the daily squat challenge a try?

In my humble opinion the key is to mix up the type of squat, front squat, back squat, box squat, etc. Also, don't be afraid to fail. I end up pinned in the rack once or twice a week. Today in fact the barbell rolled/scraped down my back because I set the safety pins too low. The fact is you won't break through your plateau's unless you risk missing pr's. Sometimes you will surprise yourself and set a new standard, sometimes you will end up pinned in the rack and a little embarrassed. That's life when you are trying to get better.

Here is the workout we, the Bells of Steel Crew, did on Saturday:

Saturday, Front Squats and Fat Bar Presses

Mobility Work

joint circles, bar hangs, etc

Dynamic Warm-Up

empty barbell complex

A1 Front Squat, ass to grass

95 x 5, 135 x 5, 185 x 5, 225 x 3, 275 x 2, 315 x 1, 365 x 1
315 x 3

A2 Military Press

155 x 8 x 3 (just light to work the groove between sets of front squats)

Fat Bar/Axle Clean and Press

135 x 3, 150 x 2, 180 x 1, 200 x 1, 220 x 1, 1, 245 x 1

B1 Dumbbell Rows

105 x 3 x 10

B2 Dumbbell Triceps Extensions

40 x 3 x 10, lying on my back, cross body, 1 dumbbell at a time

Here is the workout we did on Sunday:

Sunday, Back Squats and Stone Lifting

Mobility Work

joint circles and bar hangs

Dynamic Warm-up

empty barbell complex

Back Squat, ass to grass

95 x 5, 135 x 5, 185 x 5, 225 x 5, 275 x 3, 315 x 1, 365 x 1, 405 x 1, 460 x Fail

missed 460lbs coming out of the hole

Atlas Stone

240 x 3 x 1, 285 x 5 x 1

ran out of time and had to leave before doing any accessory work

www.kettlebellplanet.com

The Daily Squat Challenge, Birthday Death Squats

2011-09-02T20:15:00.000-07:00

It's been 32 years and I am still alive despite my best efforts. Speaking of killing myself the daily squat challenge continues and today being my birthday I decided to do something a little different.

The idea was to do a birthday squat challenge. I chose a weight of 320lbs, because I turned 32, and decided to squat it as many times as possible.

What are you going to do on your birthday? Get weaker, older and fatter or get stronger and tougher?

Here is a video of my birthday squat challenge. I finished the workout with some prowler pushes until I dropped. Happy Birthday to me!

www.kettlebellplanet.com

Want to Get Stronger? Try Squats and Farmers Walks

2011-09-01T19:10:00.000-07:00

It's Jersday! So while my wife gets her fix of cheese ball guidos and fat girls who think they are hot, I am sequestered into another room to read and write about getting awesome. Fine by me.

Speaking of getting awesome, the daily squat challenge continues. Today I chose traditional back squats done ass to grass. This is a great drill but I like to use other forms of squats to make sure my lower back doesn't get destroyed. Also, all that squatting can compress the spine so I like to hang from a bar between sets and go for a walk at some point each day.

After squatting, probably one of the most awesome drills is the farmers walk. Picking up a couple of hundred pounds and taking it for a walk will make you bigger, stronger, fitter and tougher. The effect of heavy carries cannot be understated, and I believe is one reason by strongman competitors get so damn muscular.

But don't be Jonny Thinksitsheavy. If you are going to do farmers walks, find the heaviest dumbbells you can or actually purchase farmers walks handles. This is a drill that will reward you with slabs of muscle and an iron grip if you push the weights up.

Here is the training session I did to get bigger and stronger. Hopefully it gives you some ideas to help you achieve your goals.

Mobility Work

joint circles, bar hang, etc

Dynamic Warm-up

empty barbell complex

A1 Back Squat

worked up to max single

A2 Fat Grip Pull-Ups

7 x max reps

Farmers Walks

250lbs per hand x 3 x 120'

B1 Glute Ham Raise

3 x 10 using a flex band for added resistance

B2 Push-ups

3 x max reps

http://www.kettlebellplanet.com/

Kettlebell Workout of the Day, 32kg style!

2011-08-31T20:17:00.000-07:00

My wife just bought me a 32kg kettlebell for my birthday. For me this is a pretty big deal so I was really excited to play with my new toy after work.

I tested myself with the new weight by trying one of my more common circuits, a squat, hinge/swing, push and pull circuit. This is a great circuit if you are short on time and want a full body workout.

Obviously the pressing felt a lot heavier, but what surprised me is how much quicker I gassed out on the swings. If you want to push your conditioning, moving to a heavier kettlebell might be a better idea than going higher and higher in reps. You will be surprised how quickly your body adapts to the new stimulus of the heavier load.

Here is the kettlebell workout I did today. Why not get off the couch and try it for yourself?

Mobility Drills

joint circles and other boring stuff

Warm-Up

24kg kettlebell swing x 50

Kettlebell Circuit

3 rounds of max reps with good form
I used a 32kg kettlebell for the one arm drills and added a 24kg for the rack squat, alternating sides half way through each set (example 5 reps, switch hands, 5 more reps)

Double Kettlebell Rack Squat (the daily squat challenge continues)
Swing
1 Arm Press
Row

A nice compliment to strength training workouts is walking. Walking several hours a week will improve your body composition, relieve stress, and help you recover from hard strength training sessions. I wouldn't recommend jogging though as it puts stress on the joints, can make you less athletic, and you have to wear stupid looking shorts.

Read Get Ripped. Get Walking. Personally I try to walk one hour each day to work the kinks out from all my heavy squatting.

http://www.kettlebellplanet.com/

The Daily Squat Challenge, How your body feels is a lie

2011-08-30T21:11:00.000-07:00

I can't tell you how many times I have felt like crap going into the gym, felt weak during warm-up sets, and then broke a personal record despite being certain that the weight would staple me to the floor. Hell, I have even broken pr's hung over and just oozing booze out of my pores (I definitely don't recommend drinking if you are into getting awesome, but sometimes I get carried away).

The fact is, John Broz is right when he says that how the body feels is a lie. Your body will lie to you in an attempt to trick you into resting. If you can over come that urge to lie on the couch and watch Jersey Shore and train instead, you will probably realize better gains. I say probably because everyone is different, but generally speaking, the guy who trains the hardest and most frequently will be the strongest. Not the guy who is always afraid of overtraining.

Here are some simple training sessions I did to prepare myself for an upcoming strongman contest.

Monday, Squats and Axle Presses

Mobility Work

joint circles and bar hangs

Dynamic Warm-up

empty barbell complex of rows, high pulls, presses, over head squats, curls

A1 Safety Bar Low Box Squats

worked up to a max single
dropped the weight for a 3 x 3

A2 Fat Gripz Pull-ups

4 x 8

Fat Bar/Axle Clean and Press

worked up to 220lbs x 3 x 2
dropped the weight for 185 x 2 x 8 presses only

Tuesday

Mobility Work

joint circles and bar hangs

Dynamic Warm-up

empty barbell complex of rows, high pulls, presses, over head squats, curls

A1 Front Squat

worked up to 355lbs x 1

A2 Dumbbell Rows

4 x 10

Tire Flip

700lbs x 4 x 5

http://www.kettlebellplanet.com/

Cone-ing and the Daily Squat Challenge

2011-08-28T16:46:00.000-07:00

Cone-ing is the new viral video rage. I don't know why, but I find it incredibly hilarious.

Could daily squats be the new training sensation? No Way.

First off most people who hit the gym don't even know how to squat. Secondly, daily hard squatting workouts are just too much work for the average gym rat.

Daily squats work. Believe me. At almost one month in, I am just scratching the surface of this experiment and so far it is going extremely well for me.

My front, back and safety bar max squat have all increased.

I have lost some fat around the mid section.

My legs are growing, especially the hamstrings.

My form has improved dramatically in terms of staying upright and tight.

As for ill-effects that everyone keeps asking me about. I haven't experienced anything serious yet. Maybe it is because I squat ass to ankles, or maybe because I am squatting raw (no powerlifting gear other than a belt) but my nervous system has not taken the beating I expected it to.

My joints feel fine as well, for now at least. Although I need a proper warm-up before I start to squat to prevent knee discomfort.

Here is the workout I did today:

Mobility Work

joint circles, pull-up bar hang (this will help to decompress the spine)

Dynamic Warm-Up

empty barbell complex of stiff leg deadlifts, rows, high pulls, presses, over head squat

Back Squat, ass to ankles

95 x 5, 135 x 5, 225 x 5, 275 x 3, 315 x1, 365 x 1, 405 x 1, 455 x 1

Atlas Stone Lifting

240lbs x 3 x 1
300lbs x 3 x 1

A1 Barbell Rows

3 x 10

A2 Reverse Hypers

3 x 15

Daily Squats are brutal, but they are effective. Remember, it is the athlete who can endure the most pain that will be the most successful. So if you are injured, go to the hospital, otherwise go to the gym. And if you trained hard, grab an ice cream on the way home!

http://www.kettlebellplanet.com/

The Daily Squat, Back in Business

2011-08-26T20:04:00.000-07:00

So true isn't it? If you want to get stronger you have to get your squat AND your deadlift on. When I can't choose which to do, I just do both. My back isn't too happy with me after the fact, but I have learned to ignore silly things like constant soreness and discomfort long ago. Remember, the athlete that gets the strongest is the one who can endure the most pain!

Speaking of pain, today was only day 5 into the Daily Squat Challenge after having to reset my streak due to the drunken fiasco on Saturday night. See this post if you want to laugh at me.

Now that I am finally fully recovered my workouts are going well and I feel strong again. But enough about me, are you getting stronger?

If not, a daily dose of squatting with a sprinkle of deadlifts might be just what the doctor ordered. Not your drug pushing doctor of course, but Fred Hatfield might.

Here is the workout I did today, try it out for yourself if you want to get your swole on.

Low Box Safety Bar Squats

worked up to a pr and got pinned on the box like a bitch, had to lean forward into the safety racks
added reverse bands and did the same weight for a triple
added 50lbs and hit a very hard double

Fat Bar Deadlifts

worked up to a tough double
using a fat bar will make your grip strong as hell, this is great for sports as well as dates with the Palmela sisters

Reverse Hypers

2 x 15
this is an awesome drill for the posterior chain (muscles in the back that make your ass look sweet) and it decompresses the spine at the same time

www.kettlebellplanet.com

Quick Kettlebell Workout

2011-08-26T19:47:00.000-07:00

Kettlebells are not the only thing I like to play with. But they are really handy when I am short on time and need to get a quick workout in.

Here is a really quick kettlebell workout you can do at home, in a park, or in the gym to burn some fat and put on, or at least maintain, muscle.

Mobility Work
Kettlebell Circuit, 4 rounds

swings x 50 reps
double rack squat x 10 reps
curls x 10 reps
double military press x 10 reps

The sets and reps are just a recommendation. Stop when you are out of time or too tired to maintain good form. Also, you may want to substitute rows or pull-ups for curls. I just decided to do curls based on previous training sessions.

www.kettlebellplanet.com

The Daily Squat Challenge, Don't Drink and Squat!

2011-08-23T19:40:00.000-07:00

Saturday, August 20th, 2011. A day that will live in infamy for at least two weeks in the Donahue house hold. I was returning home from another glorious day of squatting and strongman practice when my socialite of a younger cousin invited me to a friendly BBQ.

Fast forward 12 hours later. I had killed a 26'er of vodka, been to two parties, hit up three different bars, had a massive laceration on my right arm, and couldn't find anybody I knew.

Time to call it a night. If only I knew how to get home...

The rest of Saturday night and Sunday morning involved getting to know my toilet as well as I knew it in glory days of high school.

Needless to say Sunday was not very productive for me. Despite my best efforts I was not even able to muster the testicular fortitude to bang out one set of kettlebell rack squats. Going to the gym was totally out of the question, as was standing or eating.

So my consecutive daily squat total ended at day 17.

I am not impressed with that record at all but it is now the new number to beat! Oh, plus I am "never drinking again."

So with that in mind I dragged my still somehow hungover body to the gym on Monday. This is what it feels like to be in your early 30's and think you are in your early 20's. Two day hang overs and three days of fatigue and regret.

As you may have guessed, Monday's workout was absolutely pathetic:

Safety Squat Bar Low Box Squats

worked up to a "max" that is 50lbs shy of my best ever

Kettlebell Swings

2 x 50 reps

That was litterally all I could do, pathetic....

Tuesday's workout was a little more promising:

Front Squat, ass to grass

worked up to 350lbs x 1 which is a personal best

where that came from I have no idea but all this squatting is really helping my historically weak front squat

Military Press

worked up to a strict single with 205lbs
185 x 3 x 5
136 x 8

That was it as I ran out of time. Short but actually pretty sweet.

So now that I am sober again I have 2 consecutive squat workouts in and only 16 more to go to beat the old record.

If you are considering the Daily Squat Challenge I recommend it. Your form, strength and mental toughness will improve. Just don't drink and squat, trust me.

http://www.kettlebellplanet.com/

The Daily Squat Challenge, Day 16

2011-08-19T19:50:00.000-07:00

Today is the 16th day of consecutive squat training sessions. No days off, no days without squatting to a max single. To avoid total break down I have been rotating the types of squats between back squats, front squats, safety bar box squats, and sometimes I mix in bands.

So far it is going pretty well. My knees are a little sore but the weight on the bar keeps creeping up steadily. Also, as I have mentioned before my form has improved dramatically.

If your squat hasn't moved since Saved by the Bell was your favourite after school show, then maybe you should give the Daily Squat Challenge a try.

Here is the training session I did today:

A1 Safety Bar Low Box Squat

worked up to a max single

A2 Chest Supported Machine Rows

5 x 6-8

Tire Flip

700lbs tire x 4 x 4

B1 Push-ups

2 x max reps

B2 Biceps Rows

2 x 10

Here is a video demonstrating the safety bar squat. I like this bar because it is easier on the shoulders. Also, the cambered bar forces your posterior chain to work harder, which is the weak point of most athletes.

The biceps row is a great drill to jack up your guns. A lot of people do curls but the front deltoid takes up a lot of the stress. The biceps row removes the delt and forces the biceps to do the work.

http://www.kettlebellplanet.com/

Calgary Festival of Strength, Kettlebell Sport, Olympic Lifting, Powerlifting, Strongman

2011-08-18T17:56:00.000-07:00

Calgary Festival of Strength

On October 1st there will be a strength event the likes of which Calgary has never seen. In one day, and one venue there will be four strength competitions running simultaneously for non-stop meat head entertainment.

Where?

Calgary North East Sports Complex

401 33 st, NE

Calgary, AB

What?

An IPF Powerlifting show

An AWA sanctioned Olympic Weightlifting Show

A Strongman Challenge

A Kettlebell Sport Competition

When?

October 1st, 5pm-9pm

Why?

Because it will be awesome!

For further information and to buy tickets or compete, please visit at:

http://www.calgaryfestivalofstrength.ca/

I will be competiting in the strongman contest and am looking forward to a good time of lifting heavy stuff.

http://www.kettlebellplanet.com/

The Daily Squat Challenge, Day 15, Embracing the Grind

2011-08-18T17:36:00.000-07:00

My heart rate was rising and stress was building up inside of me despite my best efforts to play it cool. I knew what was coming and there was no way back out of it without dissapointing myself by admitting mental and physical weakness.

I was driving to the gym, where I knew I had to try and break my front squat record. This would be the 15 consecutive day I had squatted to a max single. Sure I had been varying the types of squats from back squats to safety bar squats to front squats, the variety was the only thing keeping me going. But a straight weight front squat to a max single is something that always gets in my head long before I walk into the gym.

My last max effort front squat was on Saturday, only 6 days ago, when I had broken my personal record by 5lbs so I honestly didn't think I had a hope in hell of another PR today. Think about it, 6 more days in a row of training. 6 more days in a row of squatting! Everything I have learned about lifting weights told me that this was not going to be a fun training session with PR's being set.

Once again I was proven wrong by the bruttally effective Daily Squat Challenge. As tired as my legs, abs and back felt, my form was great and the weights felt pretty damn light. I ended up front squatting 345lbs for another 5lbs PR. The second one in 6 days and the 3rd one in 15 days. So far this program defies all logic, but the proof is in the pudding, and the pudding tastes great!

If you haven't taken the plunge yet and tried the Daily Squat Challenge, I encourage you to. It is painful, exhausting, and tedious at times, but as wrestlers say, you have to embrace the grind if you want to be a champion.

Here is the training session I did today. Nothing sexy, but it made me stronger.

A1 Front Squat, ass to grass of course

worked up to a max single of 345lbs
no back off sets today as I wanted to focus on keg lifting

A2 Military Press

135 x 5 x 5
light pressing between squats to warm-up for keg pressing

Keg Carry

2 x 60' with 200lbs

Keg Press

170lbs x 4 x 2
200lbs x 4 x 1
170lbs x 2 x 2

Here is a video of some dude pressing a keg. It's not me, I can't press a 300lbs keg and I can't pull off the duct tape look. But pressing a keg is a fun way to spice up your training and the beer, water, sand or shot in the keg will move around on you. Forcing your core and stabilizing muscles to fire.

http://www.kettlebellplanet.com/

The Daily Squat Challenge, 14 days in

2011-08-17T20:59:00.000-07:00

The new Conan movie is out soon, and much to my relief it is rated R, so it shouldn't completely suck. If it was rated PG-13 I would refuse to see it. I just hope this movie does the original Conan the Barbarian justice.

As for training, I am travelling deeper into the heart of darkness that is daily max squatting. Warm-ups are getting tougher and tougher but once I get going I am constantly surprised at how well the squat sessions go. It seems like I am putting up a small PR every other time I attempt a certain type of squat. So, every other front squat session, my max single goes up by 5lbs. Also, my form is getting better and better.

This is still pretty early in the experiment, but so far I highly recommend daily max squatting for someone looking to improve form and increase their performance. It's another example of how practice makes perfect. So, if you squat is stuck, squat more.

The only drawback, besides fatigue, is that my strongman training is not going very well. After all that squatting I just don't have as much energy to put into event training as I do when I am fresh. I have considered doing events first and squats second, but I have a feeling that I would start skipping the squats. For now I guess it is just something I have to suck up during the experiment.

If any of you readers are trying this as well, or have thoughts on it, feel free to post below. For now, here are my workouts so far this week.

Monday

A1 Safety Bar Low Box Squat

worked up to a max single
dropped it down by 90lbs for 3 x 3

A2 Pull-Ups

6 x 8, various grip

Atlas Stones

285 x 3 x 1
300 x 3 x 1
285 x 1 x 3 (lap to extension and back, no touching the ground)

this really works the abs and upper back

Tuesday

A1 Front Squat with bands

worked up to a max single

no drop sets for reps as this is more of an upper body day

A2 T-Bar Row

5 x 8

Axle Clean and Press

worked up to a max single
80% x 6 x 1

I noticed my clean form is really rusty, I need to work this lift more often

Cable Curls and Dumbbell Tate Press

4 x 8-10 to pump up the guns

Wednesday

A1 Back Squat, ass to grass of course

worked up to a max single
dropped it down by 90lbs for 3 x 3

A2 Pull-Ups

6 x 8

Farmers Walks

4 "light" walks with 235lbs per hand for 60" with a turn at 30"

http://www.kettlebellplanet.com/