Even though it’s a national holiday here in the States (Columbus Day), I’m still providing some sense of content. I’m awesome.
1. First and foremost, I wanted to give a “I do say so kind sir, well done” to one of my online clients – Gareth – who kicked some butt this past weekend competing in the All Englands 2011 Powerlifting Meet. All told, he not only broke personal bests in the squat and deadiift (he would have hit a bench PR, too, if not for a nagging elbow), but he also broke his best TOTAL, like ever.
I couldn’t be more proud of the little bugger. Gareth was actually traveling for business in the States last week, and one of his pit-stops just so happened to be in Boston. As such, he made the trip put to CP, and we were able to not only spend some time dialing in on his technique, but he also managed to have a spot of tea (which means “hang out” here in the US) with our very own Tim Collins.
Can you pick which one is a Major League baseball player and a English National Champion powerlifter?
Anyways, nice job Gareth!! Tell Pippa I said hello.
2. My friend and colleague, Nick Tumminello, just released his latest product, Angled Barbell Training – The Best Landmine Exercises, this past weekend.
Unlike anyone else I know, Nick has an uncanny ability for thinking outside of the box. I swear you could give him nothing more than a safety pin, a roll of duct tape, and half a block of chalk, and he’d come up with at least 17 different exercises you could do that will have you squatting a mack truck by next week.
This DVD is no different, and just goes to show why Nick is such a well respected coach.
If you order the ABT DVD before Sunday, Oct 15th at 12 midnight, you’ll:
– Save $20 off of the normal retail price
– AND, Get FREE SHIPPING!
– AND, Get an exclusive discount code, which gets you 40% off future Performance U DVD order
– AND, receive 7 FREE BONUS VIDEOS on Angled Barbell Training!
Sounds like a win-win-win-win in my book.
3. A few weeks ago I wrote about an Ah-HA moment I had, where I essentially came to the conclusion that if I ever wanted to hit this 600 lb DL that’s been alluding me, some things needed to change in my programming. Namely: the fact that I do waaaaaaaaay too much volume.
As a result, I decided I was going to do a little experiment:
Week 1: hit a heavy single (not necessarily a PR, but close enough to where I might shit a spleen)
Week 2: hit another heavy single – albeit heavier than the week prior
Week 3: same
Week 4: no deadlifting. Instead, give the spine a little break and just focus on accessory work.
If at any point within the first three weeks I DO NOT surpass the previous week’s number, I’d take a week off from heavy pulling.
So far, the plan is working beautifully. In all honesty, I haven’t pulled anything more than 550 lbs since earlier this Spring – mainly because I’ve just always felt rundown or otherwise beat up.
With this little experiment of mine in full swing, however, I’ve been killing it. Just to give you an idea, here’s what my actual past two weeks have looked like in terms of my heavy pulling day:
Week 1:
A. Work up to heavy single (conventional)
135 x 5, 225×3, 315×3, 405×1, 455×1, 500×1, 550×1 (smoked it)
*** 405 x 8 (just to get some quality reps in)
B1. GCB GoodMornings 4×5 (last set, worked up to 355×5)
B2. Reverse Crunch 3×10
C1. DB Reverse Lunge
C2. Standing Cable Anti-Rotation Chop 3×8/side
D. Some easy Prowler Pushes 3×1 (20 yds)
Week 2:
A. Work up to heavy single (but the goal being to BEAT the previous week’s number)
135×5, 225×3, 315×3, 405×1, 455×1, 495×1, 560×1 (felt pretty good!!!)
*** DId not do any additional back-off sets
B1. GCB GoodMornings 3×8 (last set had 315 on the bar)
B2. Reverse Crunch 3×10
C1. DB Bulgarian Split Squats 3×8/leg
C2. Hand Switches with Push-Up 3×5/side
D. Easy Prowler Push 3×1 (20 yds)
This week, I’m going to try to hit 575-580, which will be an actual PR. <–For Reals
I’ll be sure to post a video later this week when I hit it.
4. And lastly, Lisa and I watched a really great documentary this past weekend: Conan O’Brien: Can’t Stop
In essence, the film chronicals the events after Conan got “fired” from The Tonight Show and the subsequent 6-month time frame when he was contractually prohibited from appearing on television in any way, shape, or form.
For those who are Conan fans (like myself) it was a really interesting look behind the scenes. For those who have no idea who Conan is, you should watch this (it’s arguably one of the funniest skits he ever did).
