Miscellaneous Miscellany Monday: Columbus Day Edition
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:
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)
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).
Comments for This Entry
Garethhaha, awesome Thanks for the shoutout!
October 10, 2011 at 6:31 am |
Timgreat work, having the ability to sit back and be critical of your own programming is a great trait. Rest up and destroy it!
October 10, 2011 at 6:31 am |
BarathHasn't Conan bitched enough on air about being out of work for a few months and not being able to earn the few million dollars that he otherwise would? He needs a documentary now? Also what's the point of the hand switch push-up? Looks rather weird, and you lose all contraction in the chest as you switch, don't you? What am I missing? Oh, and I went from a modest 335 to a well, errr, modest 365. I hope to get to 400 before you get to 600 :):)
October 10, 2011 at 6:33 am |
Tony Gentilcore@ Gareth - again, well done sir!
October 10, 2011 at 7:43 am |
Tony Gentilcore@ Tim: I'm hoping to crush it this week. Will definitely keep people posted. Thanks for the kudos!
October 10, 2011 at 7:43 am |
ChrisDo you find it difficult to work with "virtual" clients rather than "in-person" clients? What do you do to make this effort efficent. Also, Conan is great, if you want a good laugh check out his walker texas ranger skits and when he went to Canada.
October 10, 2011 at 9:50 am |
BarathErrr, that previous comment of mine comes off as rather abrasive. Wanted to clarify I didn't mean to cause offense :)
October 10, 2011 at 2:45 pm |
MatiasIf it's media day, I would like to drive up to CP to see you put the PR to sleep in person.
October 11, 2011 at 6:54 am |
Tony Gentilcore@ Chris: While it's definitely not an ideal situation compared to coaching people in person, I feel my programming pretty much trumps any program written by your local globo trainer. I'm pretty thorough, and with the advent of youtube, it's pretty easy for me to watch people perform certain exercises and for me to critique them moving forward. Again, distance coaching has it's drawbacks, but for the most part, I feel my clients are better off using my programming than something they'd get otherwise.
October 11, 2011 at 7:30 am |
Tony Gentilcore@ Barath: no worries dude....;o) The hand switches serve a few purposes: core engagement and serratus anterior engagement first and foremost. I don't really think of it as "chest" exercise.
October 11, 2011 at 7:31 am |
Jason OBrienWhere does the gains in the lift come from on the DL when doing a one set max?
October 11, 2011 at 8:43 am |
DavidInteresting to see the reverse crunches in there - how do you perform them? I've seen a few different video examples with varying degrees of lumbar flexion and would be curious to know your take on it. Hope you crush the 600 soon! Cheers
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