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PUT YOUR BEARD IN MY MOUTH
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@ironwarriorstraining
Spotted in Tahoe on Thursday and really lesswhiningmorewinning is this not amazing? Made me wonder if ironwarriorstraining was on this coast!
Nope not me...though spending some time on the left coast sounds pretty great! Damn, that’s some commitment on those plates though!!
We haven’t seen ironwarriorstraining around here in sometime, he’s been too busy out saving the world.
I’m still alive I promise! Trying to keep Hydra at bay keeps me pretty busy though! ;-)
Just watched this guy in my gym ass-to-grass squat 405x12,10,8,8,9,8. He’s also 3-count paused 390 on Bench. He’s only 19.
I’ll go weep softly in the corner now.
I don't exercise at all, and recently I decided I should. How do you suggest I build up my stamina and endurance?
I’ve generally found that small consistent steps over time work best for the vast majority of people. I don’t know your specific circumstances, but as a general rule, the best thing you can do is start simple with something you know you can handle and systematically build upon that each week, month, etc.
Linear progression, regardless of the specific activity, works really well for quite a while. Don’t over-think or over-complicate the process. Be sure to do your research and find a program or series of programs that best fit your goals and account for any physical limitations. Following a plan can be extremely helpful, even if it isn’t necessarily the “perfect” one. Aside from that, consistency and basic progression over an extended period of time will trump just about anything else when it comes to achieving good results.
Ok, so I’ve been a wee bit absent lately. Life…& this semester in particular has been insanely busy. I’m doing well, but I’ve had to be completely focused on just family, school & work. Everything else has been on survival/maintenance mode.
I AM still training, but my workouts and nutrition have had to be stripped down to the bare essentials. Fortunately, I’ve been able to do a pretty good job of prioritizing and making the little time I do have to train as effective as possible. My body also seems to have responded just fine with decreased frequency and less assistance work.
I’ll ramp up the frequency a little once school is done, but as always, everything is just a work in progress. I continue to get better at listening to what my body needs and figuring out what works best for the results I want.
For now, finals week is upon me and I’m afraid I need to go back underground temporarily. Something else I apparently need? Sun…lots of it.
I may or may not be cursing into my arm while rolling out my quads.
Training Updates
So training has been a bit up and down for a while now. With work, parenting and 14 credit hours of Bio, Chem and Physics courses I get in what I can, when I can...and it has to be efficient. Some weeks I can still squeeze in a good amount of work and others I’ll be lucky to get in 1 or 2 real quality workouts. But, I’ve still been able to continue working on some things and make progress in different areas. Here are some more specific updates though:
- Sumo was NOT working on DL. Well, I should say a sort of hybrid sumo as I can’t get my hips nearly as open/wide as I see others who pull sumo do. Ultimately I’ve realized that my hips are simply not structurally designed for sumo stance/wide-stance squatting. Initially I thought I simply had terrible mobility, but even after working on it extensively for the last couple of years and researching things more, I’m confident that it’s actually just the way my hips are structured. Anyway, I decided to switch back to conventional and just work my way back up carefully/slowly in order to protect my back.
- In my first session pulling conventional again, I was very comfortably pulling singles at 20 lbs over my sumo max. Now that’s pretty crazy. Pulling sumo for a while did have some benefits though. My back fully recovered and I definitely felt better glute activation when I switched back. So, I think I’ll continue working that hybrid sumo in occasionally to help work on some of those weak areas that get exposed when I pull conventional.
- Squats are finally starting to feel pretty good again. Still sticking with more volume work and a high bar close-stance technique. I’m certainly not going to impress anyone with my weights any time soon, but it feels good, I continue to build and progress on them weekly and am just happy I can still squat at all.
- For a long time my workouts were so all over the board that I had stopped logging numbers all together. That was ok for a while, but I’ve started logging in a journal again and it’s already helping a lot with tracking and ensuring progressions.
- One thing I’ve been pretty consistent with lately is working in sprints a couple of times/week. They just benefit me in so many areas and I strangely love doing them, so it’s been a win-win.
- On Bench, I just keep hammering technique, consistency, working in good pauses and trying to manage a good balance between volume and intensity. Other than that, I’m enjoying checking in when I can to see so many of you kicking ass. If you’ve read this far, you’re a damn trooper and I think you’re pretty awesome! Until next time...
Such artsy. Very lighting.
It topped out at 73 degrees today…which pretty much feels like heaven when it was below zero less than 2 weeks ago. Had to get out for a walk with the munchkin and the munchkin dog.
Oh, Kohl’s, you know me so well.
Training updates: Still at it. Felt like I got back on track this week with solid workouts across the board. Body’s feeling a little beat up, but squats are feeling good, DL’s still struggling with progressing on sumo, and bench seems pretty steady (has its ups & downs).
Also, after not having done barbell overhead press in a couple of months, managed to hit 175x5 after my bench work and pull-ups today, so that felt really good. Another thing I’ve been loving is working sprints in a couple of times each week, as well as a 5 mile “time trial” on the stationary bike for one of my conditioning days. I feel like my conditioning is greatly (and quickly) improving and I’m noticing some nice leg growth from adding these in.
Going to try focusing more on recovery through this weekend so I can hopefully keep everything healthy and continue progressing. Have a great weekend everyone!!
Thank you for all of the kind words and supportive comments regarding my dog. It's much appreciated!!
I was tagged by the always awesome malehealthfitnesshockey to post 6 selfies. Thanks for thinking of me kind sir! Not sure who else to tag since I’ve seen a lot of these lately.
After a pretty rough (and extremely busy) last couple of weeks and my training schedule getting thrown off, I started to get back in the groove the last few days. Yesterday I worked up to the highest intensity and total volume I've been able to hit on squats since injuring my back. Also hit a bunch of bent rows on this flagpole contraption the gym owner set up. It's actually quite a bit heavier than it looks, but seemed to work well for some volume work (just have to be very careful not to ram it into the "boys").
DL's have felt fairly stagnant lately. I've been able to add a small amount of total volume each week, but intensity's been tough to bring up. Sumo is still so new for me and I'm excruciatingly slow/labored off the floor. Once I get it moving the rest feels easy and great, but dammit am I weak off the ground. It all just feels so odd, especially considering I used to be strong/fast off the ground with conventional, yet struggled with the lockout near max intensities.
On Bench I've been doing a bit more volume and working on staying tight with some long pauses. Plenty of work to do here and it's amazing how much weaker you feel when you start throwing those long pauses in. As with any volume and technique-focused work, I know it will pay off in the long run though. Alright folks, that's about all I can think of for now. Keep kicking ass and taking care of yourselves!! Back to the grind for me. Until next time...
Fresh from the barber and thought I’d throw out a few updates before my schedule gets super insane again in a few days. Classes start back up Monday, which suuuucks, but it’s my last semester of pre-req’s so at least I got that going for me.
Training’s been going pretty well. Still making some progress on all main lifts and squats continue to feel pretty damn good. In fact, I’m getting close to repping wt. with high bar that I was doing with low bar before the injury. Plus, there’s been no back pain/spine issues at all, so that’s very encouraging.
I’ve been trying to push my weight up again and just equalled the highest I’ve ever been at. Going to try adding about 5 more lbs. through Feb. and then see where I want to go from there. I’m always amazed at how much better I start performing on bench with even as little as 5 lbs of BW gain. I probably won’t try testing my 1RM for a while again, but my goal is to hit 350 sometime this year.
That’s about it for now I guess. Not sure how much I’ll even be able to scan my dash for a few months starting Monday…it’s going to be one hell of a busy semester…but I’ll drop in when I can so I can see how awesome all of you amazing people are doing.
I hope you live a life you’re proud of. If you find that you’re not, I hope you have the strength to start all over again.
F. Scott Fitzgerald (via onlinecounsellingcollege)
Think I'm going to need Cap to get me through this Chem final.
2 down, 1 to go...Let's do this!!
