Miscellaneous Miscellany Monday: We’re Still Alive Edition

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1.  Well, if you’re reading this right now, you survived the end of the world on Saturday.  High five!  I have to say, even if the world DID end on Saturday, I was going out with a bang.  Eric Cressey’s “surprise” b-day party (I say “surprise” because I almost let the cat out of the bag the day before like an asshat) was Saturday afternoon, complete with great people and of course, copious amounts of dead animal flesh:  including but not limited to, steak tips, chicken breast, and PIG!

Nevertheless, if the world ended right then and there, I would have been happy.

2.  For the past month and a half, two members of the CP staff, Chris Howard and Pete Dupuis, have been grinding their way through Chad Waterbury’s  PLP: 60 Day Challenge.   For those not quite familiar, in a nutshell, you take three movements – the push-up, lunge, and pull-up (PLP) and add ONE rep every day for 60 days.

Assuming you can already perform ten repetitions, you start with ten and then add one rep each day until the challenge ends 60 days later.  So, for those who are mathematically challenged, it will look something like this:

Day #1:  ten reps each (ten push-ups, ten lunges – per leg, and ten pull-ups)

Day #2:  eleven reps each

Day #3: twelve reps each

All the way to day 60, where you’ll end up performing 69 (<===== LOL.  Yep, I’m immature) reps each.

The idea is simple:  improve your work capacity and get jacked, lean, [insert any word from the brosef dictionary of training here]…all while getting girls to want to hang out with you to boot.  You get the idea.  If not, read the freakin article!

Anyways, Chris has one week left, and I think Pete is somewhere between “why the hell did I decide to do this” and 52.   Now, to clarify, all of this is in ADDITION to our regular training sessions – so it’s not like they’re ONLY doing this challenge.  What’s more, I’ve seen firsthand the results they’ve gotten, and I’ve officially thrown myself into the fire as of last week – albeit, I’m only on day four (14 reps each).

I’ve tweaked my plan slightly, however.  I’m still including the pull-ups and push-ups, but have opted instead to do goblet squats instead of lunges.  My knees will thank me in the long run.

Moreover, unlike Chris (who has been doing PLP as a separate workout everyday), I’m just going to intermittently get all my reps in as the day progresses.  A few reps here, a few reps there, shirt optional.

Once I get up to the 40ish range, on my “off” days, I’ll set everything up as a circuit and perform my reps as quickly as I can.  According to Chris, who again, is in the 60s right now, he can do it in about 20 minutes.  So, this will serve as a great conditioning component as well.

Needless to say, it’s going to make for an interesting two months.  Who’s in????

3.  And lastly, my girlfriend and I decided to go see the movie Bridesmaids yesterday.  Now, under normal circumstances, any movie with the word “Bride” in its title would normally make me sprint in the other direction.  But, knowing that the movie was produced by Judd Apatow (Knocked Up, 40 Year Old Virgin), and not to mention has been getting rave reviews, I decided to risk the public scrutiny (hahahahahahaha – Tony’s walking around with a ball and chain around his mancard) and go see it.

All I have to say is that it was hands down THE funniest movie I have seen all year.  While the media will sit here and say that it’s “uncomfortable” to watch women cuss like sailors, fart on camera, talk crudly about sex, and act like dudes – to me, funny is funny.  I honestly haven’t laughed that hard during a movie in a loooooooong time. 

Guys, trust me.  Go see it.

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Comments for This Entry

  • R Smith

    Tony, I'm in. Won't start 'til June 1, however, when my "May 1-30, Get Lean with Show & Go" concludes. But I'm excited, particularly because I've read and intermittently followed Waterbury's High Frequency Training (HFT) methodology for three years now, and I believe in it.

    May 23, 2011 at 9:27 am | Reply to this comment

  • Tony Roe

    I'm in! I'm actually on day 21 of the challenge right now (starting from 1, though ='( ).

    May 23, 2011 at 10:33 am | Reply to this comment

  • Kashka

    I tried PLP after Chad's article on tnation. Gave up after 20 something days when I started the John Broz method.

    May 23, 2011 at 11:14 am | Reply to this comment

  • Greg R

    The 60 day challenge or variations are an incredible way to build body weight strength. Frequency is huge. Greasing the groove is also an important factor for why you improve, neurologically you are getting really good at pattern. I have had incredible success with people using this method. If you are in the military and you are sucking on the PT test - do this. Although sit - ups daily is not awesome, if you have a big PT test coming up in 2 months it does work. (running not included, but KB swings with a similar mentality will get you a sub 13m 2 mile without running. Think 20 swings today, 21, 22 etc) Also you don't have to use 60. I would use the number you are shooting for on the pt test and then adjust accordingly. Also from a work capacity standpoint: if you do these a single workouts I would record the time it takes every time and do your best to beat it with the additional rep. There will need to be some adjusting as reps increase - but if you do your best to beat the previous days time with the additional rep you're in for some great conditioning. Just throwing that out there. Works great for military, police, fire etc. type tests.

    May 23, 2011 at 11:32 am | Reply to this comment

  • Paula DeMarkey

    O.K. Tony, I have read your blog and viewed the photos (of course after I finished reading Eric Cressy's top 5 SL strength exercises including bulgarian squat w/single arm db :). Why do I feel like I am going to pay for that comment next trap bar deadlift day-YIKES!! YOU ROCK!! LOVE THE KALE SHIRT!! Kale is THE highest nutrient rich food on the planet!!! YOU'RE THE BEST COACH, really!!!

    May 23, 2011 at 5:24 pm | Reply to this comment

  • Tony Gentilcore

    @ Paula: ahahahahahahahahaha. Well, thank you. @ Greg: Totally agree. We've used similar protocols with firemen, FBI, police force, etc to help them bring up their work capacity for standardized tests. Works like a charm!

    May 23, 2011 at 6:18 pm | Reply to this comment

  • Alex Scott

    @Greg R: Definitely a good protocol for the tactical athlete. It gets their work capacity way up. I like to also incorporate more timed schemes than sets for reps. Utilizing Tabata timing is a good way to to get the athlete working for maximum reps in a restricted time period, much like their PT test will be. Another great post Tony, keep up the good work!

    May 24, 2011 at 8:18 am | Reply to this comment

  • Mosley

    Tony, What are you using for your goblet just out of curiosity?

    May 25, 2011 at 7:58 pm | Reply to this comment

  • Chris Martin

    I finished the 60 days this past Sunday. My work capacity definitely improved, and I made very noticeable gains in size.

    May 26, 2011 at 4:57 am | Reply to this comment

  • Alex Scott

    What happens after 60 days? Is there maintenence protocol? Do you cycle bacl to a lower level and repeat? Is it just over?

    May 27, 2011 at 11:15 pm | Reply to this comment

  • Goi

    I tried the 30 day challenge but I was at over 30 reps/day when I fell sick and had to stop. Then I never really got back on again, did a few days here and there till I got up to 40+ and then gave up. I should start again and finish it this time. What differences have you felt?

    June 13, 2011 at 12:03 am | Reply to this comment

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