Saturday, March 31, 2018

Check Out 97 Year Old Powerlifter Edith Traina

“I discovered that in the dance and theater, most acts are about three minute long, so whatever performance I did in order to get the applause of the audience, I had to do something for about three minutes. With powerlifting, in three seconds you reach down, get the bar, pull it up, and then you the applause. That’s a lot easier.” – Edith Traina

In a lot of ways, 97 year old powerlifter Edith Traina is right on the money with that statement. Yeah, powerlifting is a lot different when it comes to dance and the amount of time the body is required to perform for an applause.

The Tampa Bay Times recently reported on a group of senior aged female powerlifters who forge on in their training, even though they’re often the only ones competing in their weight divisions at meets. Throughout the year, the powerlifting grandmas training out of Strong Life Tampa Bay, Florida compete in about six competitions a year. Last fall at the Hillsborough County Senior Games, Traina earned gold in her weight class with a 60 lb bench press and 130 lb deadlift.

“Turns out that since I have been powerlifting, which is about five years now, my breathing has improved, my COPD [is not completely gone], but it’s certainly not only under control, it’s so manageable that I hardly even think about it anymore.”

[It’s never too late to start, here’s how to start powerlifting after the age of 40!]

It’s no secret that resistance training offers a plethora of health benefits that extend far past the muscle gained under the bar. In the video, family physician Dr. Tanya Gold actually discusses how after following and working out with these ladies, she changed her mind on her perception of “lifting heavy” at older ages.

Dr. Gold points out that after the age of 30 you can lose upwards of a pound of muscle a year, and lifting heavy is one of the best ways to combat this loss.

To conclude the video, Traina sums up lifting for most strength athletes perfectly, “And on the mornings I really don’t want to go to the gym, I have to remind myself, ‘If I want to breathe, then I need to participate.'”

Feature image from Tampa Bay Times article. 

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Alive! Once Daily Women’s Ultra Potency Review

Thursday, March 29, 2018

Janis Finkelman Deadlifts 440 lbs for Four Easy Triples

Exclusive: Here’s Who’s Competing at 2018 World’s Strongest Man

Deconstructing Your Strongman Training Program

Everyone who hires a coach (or a programmer) has the faith that they are picking the right person for the job. In the client’s mind the money they are spending will get them information that is better than what they can get for free on the internet, or is better than what other coaches have to offer. While this can hold true some of the time, this is not going to be true in other circumstances. No matter what you believe to be true, the end result will come out in your performance. This is ultimately a good test of the coaching. You also should chose a programmer that has some experience in the sport of strongman. It is a very unique sport with demands that you can not understand until you have been there.

Many times, decisions are based on emotional reasons and we forget to use our logic to make a good decision. By taking a look at what has been provided with us, you can examine your program and work with your coach more closely in its implementation at any stage of the game.

Step One: Understanding Volume

Volume is simply the amount of weight moved in a session. Expressed mathematically, it is Weight x Sets x Reps. This easy concept is the base of all your programming. To get stronger on the press, pull and squat, science indicates low volume with frequent sessions will be the most effective way to train. So first, your program should match the amount of days and time you will hit the gym and spread the volume out over those days. The more days you can train, the faster you will get strong. This is due to being able to train at higher intensity.

Step Two: Intensity

This is where most trainees get confused. I am not talking about walking into the gym with your pre-workout kicking in, turning Rage Against the Machine all the way up, and simply working until you are shot. What we are referring to is the amount of weight moved in a set in relationship to your maximum poundages. When the intensity is high, the amount of reps will be lower. An example of this may be 3×2 at 90% or your one rep max for an overhead.

In strongman you must also account for how damaging some of the exercises can be to your central nervous system and joints and tendons. Doing tire flips, stone loads and circus dumbbell at a high percentage of max can take its toll if done for long periods.

Step Three: The Exercises

Obviously this is what you are doing in your session. Are you doing just squats, or squats and leg exercises together? Maybe full body every session? Are there some bodybuilding exercises involved like curls? There can be synergistic flow in the combination of movements and there can also be antagonistic movements. I still believe bar, dumbbell and kettlebell work should be the base of you program to assist the odd object lifting. Bent over rows and front squats go a long way in helping the front squat without having to use the implements themselves.

Step Four: The Program or Periodization

The combination of the above in a program is what you are paying for. After laying the above lengthy foundation, I will now help you look at what you paid for (or got free) and analyze it out of the box. This can save you valuable time if this program is not up to snuff. Now that you have a general concept of what makes a program let’s look at it constructively.

Does the program make good use of your time?

  • Make sure that if you can train five days, that the program takes this into consideration and makes good use of those days.
  • Is it reasonable to do the work listed in a set amount of time? If not, what can be cut?

What is the relationship between volume and intensity?

This is the key! In a well organized program the volume and intensity will increase over a set period of time. Then just as importantly, taper off in the weeks nearing a contest. Check the sets and reps over the course of a few weeks. If week one has you doing 3×3 at 80 percent  for three exercises, and a month later you are doing 5×3 at 90 percent, you are on the right track. Just as importantly you should see that cut back a few weeks prior to your meet (maybe 3×2 at 85 percent) to help you recover for the contest.

The increase in work over the course of the program should also be gradual. Just a small increase every week in sets or reps or weight. Your body will only make small strength gains in recovery, so big jumps here will set you up for failure. Slow consistent gains will help you avoid injury and make consistent long term progress.

Do the exercises make sense?

Exercise selection is just as important and it all starts with a good base. For anyone who lifts anything, I believe the squat is going to be the key to your program. Heavy or light, high or low, front or back, squats are a total game changer. I can’t recall anyone I’ve ever met of merit in this game without a great squat. I also think at least two sessions a week should have squats built into them. The rest of the time needs to see you rowing and pulling up, practicing your press and making sure you are building a rock solid posterior chain. If you are lacking on the hard core basics, ask why!

If you are leading up to a specific event does the program compliment this? If you have a log coming up in eight weeks are you doing overheads with that,  cause using a axle here wouldn’t make much sense. If it’s a heavy static type event the front carries and sled work should cut to maintenance levels. Being in the right shape has plenty to do with doing the right work!

If you have part of your program dedicated to muscle growth and mass building then make certain the amount of hypertrophy work isn’t interfering with your strength recovery. This “side work” should be the first thing to go if you are pressed for time or your strength gains are suffering.

Does the program address the goals you specified or need to work on?

  • If you need conditioning work is this implemented and does it get more difficult over time?
  • If you are looking to add to your press is this prioritized in your training? It should seem odd to you if want to break a log record but 50% of your time is spent rack pulling and tire flipping.
  • Do you have the equipment you need to complete the program? Make sure you make the programmer aware of things you don’t have so they don’t need to rewrite it. It’s hard to box squat without a solid box.

By breaking your program down with some simple math and common sense you should have a road map that you can understand that will aid in your training. A great program will give you a direct route to success and avoid too many scenic routes and detours.

Editor’s note: This article is an op-ed. The views expressed herein and in the video are the authors and don’t necessarily reflect the views of BarBend. Claims, assertions, opinions, and quotes have been sourced exclusively by the author.

Images courtesy Michele Wozniak

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Win a Transformation Supplement Package from Legion Athletics!

Spring means more training and better weather, so we’re teaming up with Legion Athletics to give two lucky winners a supplement package worth $262! One men’s package winner and one women’s package winner will each receive a curated selection of Legion Athletics products, perfect to help you hit those summer strength and physique goals.

Enter below to win!

[Check out our review of Legion’s PULSE Pre Workout HERE.]

Legion Athletics Giveaway

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Transparent Labs Discount Coupon Code

Tall Snatch: Technique and Exercise Benefits

Wednesday, March 28, 2018

Would You Try Sylvester Stallone’s Unusual Back Workouts?

6 Adaptogens That May Help Strength Athletes

Check Out Zhang Jie’s Latest ~2.75x Bodyweight Clean & Jerk

Tom Kallas Squats a World Record 815lb at 198lb Bodyweight

Sun Basket Review — Is This Healthy Meal Kit Right for You?

5 Benefits of Sumo Deadlift High Pulls

In this article we will discuss the sumo deadlift high pull, a powerful posterior chain exercise that can increase strength and hypertrophy of the hips, hamstrings and back; and more. Below we will discuss five main benefits of the sumo deadlift high pull, which are also discussed in the sumo deadlift high pull exercise guide.

Sumo Deadlift High Pull Exercise Demo

In the below video the barbell sumo deadlift high pull is demonstrated. Note, that this exercise can also be done using dumbbells, kettlebells (single or double), and other various types of resistance.

5 Benefits of the Sumo Deadlift High Pull

Below are five benefits of the sumo deadlift high pull that coaches and athletes can expect to gain when programming this movement into a workout program. Note, that many of benefits below can also be said about simply performing high pulls/upright rows and/or deadlifts, but the combination of the two in the sumo deadlift high pull takes things to a whole new level.

Posterior Chain Development

Deadlifting in general can increase strength and hypertrophy of the glutes, hamstrings, and back; all of which are critical muscle groups that make up the posterior chain. When looking to increase athletic performance for activities such as running, sprinting, jumping, power sports, etc we find that increased hip and hamstring strength is a great indicator for athletic performance. Performing the sumo deadlift high pull does have its limitation in developing maximal strength and hypertrophy of the hips and hamstrings as the upper body (from the high pull) often limits the total training load (volume + repetitions) a lifter can handle since the hamstrings and hips are a much stronger muscle group than the upper body. In this case, it may be best to focus on the sumo deadlift separately to maximize glute and hip strength.

Foundational CrossFit Movement

While this may or may not actually be a benefit, it is beneficial for CrossFit members and athletes to master this moment as it is one of the nine pillar exercises in CrossFit programming methodologies. The sumo deadlift high pull is often seen in metabolic conditioning sets or for muscle building in most gyms at some point throughout the year.

Power Output Abilities

Increasing the power output of the posterior chain (see above benefits) is key for explosive movements in sports and training. Movements like the sumo deadlift high pull (and power snatches, power cleans, jerks, push presses, and squat jumps) can increase a lifter’s ability to promote force at increasing higher velocities. This can help a lifter run faster, jump higher, and be generally more explosive. With that said, the sumo deadlift high pull does have its limitation as yet again the upper body may limit the amount of loading a lifter can use relative to the lower body strength capacity. In this situation, the power clean, jumping shrug, or clean pull may be a better option for maximal power development.

Total Body Compound Movement

When looking at which exercises offer athletes and coaches the most time efficient way to stimulate muscle tissue growth, strength, and fitness, we look at movements that induced muscle actions across many joints at once. By doing so, we are able to target many muscles groups at one time, often increasing athleticism, strength, and functional fitness. Movements like the sumo deadlift high pull can be integrated into most programs to increase hip, hamstring, and back hepatopathy, strength, and function.

Metabolic Conditioning

Metabolic workouts are often done with total body, compound exercises that can be done for higher repetitions in a cyclical fashion. The sumo deadlift high pull can be used in metabolic conditioning workouts (as well as some of these sumo deadlift high pull alternatives) to increase aerobic and anaerobic capacity, muscle fatigue, and enhance overall stamina and endurance at high intensities if programmed accordingly.

Build a Stronger Posterior Chain NOW

Start doing these exercises to improve posterior chain strength and performance for bigger, stronger, lifts.

Featured Image: CrossFit on YouTube

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Thursday, March 22, 2018

Here Are the Voting Options for CrossFit Open Workout 18.5

Transparent Labs BULK Pre-Workout Review — A Pre-Workout for Muscle Gain?

Zydrunas “Big Z” Savickas PRs His Log Press, Won’t Say How Heavy It Is

Powerlifter Kevin Oak Squats an Easy 367.5kg (810 lb) Two Rep Max

Decoding Strongman Language in the Gym

AmazonBasics Enamel Kettlebell Review

How to Build Your First Workout Program (In Three Steps)

One of the more exciting aspects of being a strength coach is programming. There are infinite options and training styles, techniques, exercises, and methods to get an athlete where they need to be. This leaves a lot of room for creativity, but with that creativity there must be logic, which is where programming gets blurry.

A good program should have a flow to it and a centralized goal behind each movement. Haphazardly plugging in exercises in no strategic order can be counterproductive to your time and energy. This article will aim to teach you about a few of the aspects that make a good program, how to select exercises, and other variables to achieve a your goals.

For the sake of brevity, at the end of the article we’ll create a linear styled month long program focused on strength and hypertrophy. Each workout will contain a compound movement, then have complimenting accessory lifts.

1. Understanding Movements

Compound Movements

Compound movements are things like your squats, deadlifts, and presses. These movements are multi-joint and require ample neural drive, mental focus, coordination, technique, and muscle recruitment. For these reasons, we’ll be programming these movements at the beginning of the workout, which many programs also do.

Compound movements are what give you the most bang for your buck in training, so it’s essential we put most of our energy and focus into strengthening them. Not to mention, if you’re a competitive or prospective competitive strength athlete, then these movements need to be strong because they’re your competition movements.

Powerlifting Compounds Weightlifting Compounds
Back Squat Clean & Jerk
Deadlift Snatch
Bench Press

Accessory Movements

Accessory lifts are your smaller, or less demanding movements that help create balance in the body and compliment the compounds. Athletes use accessories to improve upon weaknesses, imbalances, and extra volume on targeted muscle areas. Below are a couple examples of upper and lower body accessory movements.

Upper Accessories Lower Accessories
Incline/Decline DB Presses Lunges
Pull-Ups Leg Extensions / Curls
Face Pulls Calve Raises
DB Shoulder Press Hip Thrusts
Tricep Pushdowns Romanian Deadlift


[Learn the DO’s and DONT’s of accessory lifts and assistance work.]

Different athletes and strength sports will require different accessory lifts, but for this article we’re going to cover broader accessory example exercises that could be used in a variety of settings with benefit.

2. Understanding Training Variables

We’ll cover five primary training variables that can be accounted for when creating a program. These five variables listed below in no particular order will weigh the heaviest in terms of programming and moving you towards your goals.

Primary Training Variables

Rest In-Between Sets

Rest is an important factor in a well-made workout program, and can also be used as a training tool. Additionally, you can use rest as a tool to track progressive overload when working towards a goal. For example, if your goal is to progress your muscular endurance, then using a set rest time to hit a certain weight in a certain time frame could help you track gains in a calculated way.

[For more information, check out this guide to rest and what the science suggests about optimal in-between set rest times.]

There are multiple ways to assess how long you should rest, but for the sake of argument and for this program, we’ll use the below timelines for each type of movement. The below ranges will coincide with how the body’s energy systems will respond to various movements and intensities, along with giving them adequate time to recover.

  • Compound Movements: 3-6 minutes rest
  • Accessory Movements: 60 seconds-2 minutes rest

For the beginner, and for this program, the goal is to hit all of your reps and sets. In terms of rest, use the above time frames, and lift when you feel mentally/physically ready to achieve the reps in your next set. If you need an extra minute for your final set to hit the required reps, then take it.

Reps

It’s generally agreed upon that different rep allotments will equate to different training adaptations. This first program will focus on keeping the compound movement in the general and functional strength range, and the accessory work in the general strength and hypertrophy rep range.

Adaptation Rep Scheme
Power & Maximal Strength 1-3
General & Functional Strength 4-6
Hypertrophy & General Strength 7-10
Muscular Endurance 11+

Intensity

Exercise intensity will have a correlation with rep schemes, and the lower reps will often contain heavier, more demanding weights. On the flip side, higher reps will be performed with lighter weights. We’ll break down three ways to find your exercise intensity for the prescribed reps and sets within the workout.

1. Beginner: Let the reps dictate the weight. A beginner won’t have the best idea of their true 1-rep max, and most likely won’t know what 80% intensity feels like, or 80% of their 1-RM. As a lifter progresses in the sport, they’ll gain a better understanding of this, but for the beginner, the focus should be hitting the prescribed reps and sets without missing reps. True beginners can aim to slowly add weight each workout, as long as they can hit their written reps and sets.

2. Intermediate/Advanced: Try to program training intensities. Intermediate and advanced athletes can both benefit from using a prescribed training intensities. This intensity will shadow the workout’s micro, meso, and macrocycle, which will correlate to the periodization scheme you’re using. Below is a basic table of rep ranges with often prescribed intensities (these can vary slightly between athletes & coaches). 

Rep Range Training Intensity
1-3 90-100% 1-RM
4-6 75-85%
7-10 60-75%
11+ <60%

 

[Check out this guide to build your 1-RM calculator in Excel, of if you’re interested in testing your 1-RM, check out these three methods.]

3. Advanced: Rating of Perceived Exertion (RPE) Scale. This is an awesome tool for athletes and coaches, but it takes a lot of experience and understanding to use. The only issue that comes along with RPE is that athletes need a basic understanding of what their body can handle under certain loads, and must have an idea of what autoregulation is, which isn’t a realistic ask for beginners.

[Learn the in’s and out’s of two useful RPE scales you can start implementing.]

Exercise Selection and Order

The exercises you choose for your program are an important factor and should reflect what your primary goals are. For example, if you’re a powerlifter who wants to improve their squat, then it would make more sense to program back squats a little more frequently, as this will have direct carry over to your sport. This stands true for other strength sports and the order of exercises should reflect your focus and energy allotment.

For example, every workout your goal should be progress in your compound movement, then follow it with less demanding exercises to create balance and remedy possibly weaknesses/imbalances.

Back Workout

  • Barbell Deadlift or Trap Bar Deadlift
  • Back Accessory
  • Back Accessory

Leg Workout

  • Squat
  • RDL
  • Leg Accessory
  • Core Accessory

Outside of your sport specific movements, it’s also wise to account for the ordering of exercises you choose, as mentioned above. A general rule of thumb is to program compound movements, ones that entail more strength, power, and mental focus, at the beginning of a workout. These are the movements that are giving you the most bang for your buck, so it makes sense to expend the most amount of energy on them.

Although, there may be occasions when you program multiple compound movements in a day, and that’s okay as well. If you plan to do so, then I’d recommend programming the highest intensity movement first, then proceeding as you see fit per your capabilities.

For example, if I’m squatting and deadlifting in the same day, but my squats are at a higher intensity (3 x 3 @ 88%) and my deadlifts are something like 3 x 6 @75%, then I’d put the squats first. Then again, there could be occasions when this doesn’t ring true when specific adaptations are being sought out like fatigue accumulation, but for the sake of this article we’ll use that general program logic as our main reference.

Frequency

Another important variable to account for when creating your own workout program is frequency. For frequency, you could look at how often you’re working out in a week, or even approach it with how often you’re hitting a certain lift or muscle group a week. What’s most important is that you’re choosing a frequency that’s realistic for your energy and time allotments.

Another way to look at frequency is from a balance point of view. Are you training everything equally, or are you leaning towards your strengths? This is a good thought to keep in mind to avoid creating excessive imbalance in things like the pushing and pulling musculatures of the body (think over developed chest guy).

3. Building Your Workout Plan

Once you understand different types of movements and variables that construct a sound program, it’s time to begin building, aka the fun part. Full disclosure, this article is intended to help an athlete build a basic workout template, and will most likely not be the best bet for those heavily involved in a specific sport like powerlifting, weightlifting, CrossFit, and strongman.

Choosing a Timeline & Periodization Scheme

The first step to creating a program is to decide on a timeline and a periodization scheme. A timeline will be your road map, it contains the route you’ll be taking to reach the goal you desire. Your periodization scheme will act as the details and stops within the road map, the scheme you choose will function as the calculated checkpoints for your journey.

In periodization, there are three cycles (also called blocks) to breakdown training timelines: Microcycle (smallest), Mesocycle (middle), and Macrocycle (overview). Coaches will use these timelines, cycles, or blocks to help dictate their workouts per an athlete’s needs, goals, and sport. Check out the visual example below.

There are multiple types of periodization programs, but for the beginner I’d recommend using a linear model. This model will support consistent calculated growth over a gradual period of time. If you’re interested in learning about the other periodization models and when to use them, check out this article I wrote in 2017.

For this article, we’re going to create a month long mesocycle and program accordingly to a linear periodization. Basically, we’re going to build a month long workout with each workout containing a slight progressive overload on movements.

Selecting Frequency

Now that you’ve selected a timeline and periodization model, which will serve as a means to progressively overload, we have to figure out how often we should work out. For the recreational lifter, then I’d recommend going off of broader recommendations for training frequency. A jumping off point could be the recommendations below from the National Strength and Conditioning Association.

  • Novice: 2-3x/Week
  • Intermediate: 3 for total body training, 4 for split-routines
  • Advanced: 4-6x/Week

The above ranges will work for a majority of casual lifters, but if you’re interested in specific training adaptations that accompany different work out frequencies, then I’d recommend giving this article a read.

So, now we’ve selected a month long workout with a linear periodization. For this article, we’re going to to create a program that takes place 3x a week. You can add a day if you’d like, and if you choose to do so, then I’d recommend looking into working with an upper/lower split.

Choosing Exercises

One of the final parts of creating your workout could be considered the nuts and bolts. This is when you select the exercises you’d like to use, along with their reps and sets. These will all coincide with the above two factors and should be constructed in a thoughtful way.

Compounds

Below I’ve made a few lists of a few upper and lower body compounds movements you can select to use in your program. I’ve also linked relevant guides we’ve written on each exercise. Note, I didn’t include the Olympic lifting movements for this program. 

Lower Compounds Upper Compounds
Back Squat Bench Press
Front Squat Pull-Up
Leg Press Push Press
Deadlift
Trap Bar Deadlift

 

Accessories 

Similar to the compound movements, I’ve made a list of a few lower and upper body accessory movements. There are way more accessory movement than listed below, so I’d recommend using these as jumping off points, then catering movements towards your needs.

Lower + Back Accessories Upper Accessories
Lunges Dumbbell Bench
RDL Overhead Press
Glute Ham Raise Floor Press
Hip Thrust Tricep Movements
Good Morning  Bicep Movements

 

Core

The last list of movements below contain core exercises. For the month long, three days a week workout, we’re going to program a core movement on each day. Below are a couple good options to get you started.

Sets, Reps, and Starting Points

Okay, so now we’ve selected a time frame, a periodization model, have an idea of exercises we want to include, now it’s time to account for reps, sets, and where to start our weights.

Sets 

Sets in this workout will be set with static numbers to simplify things. For example, our compounds and accessories won’t contain ranges for sets.

Reps

In compound movements we’ll use set reps because it will be slightly easier to track progress, then for accessories we’ll use ranges to track progress.

For example in accessory movements, if the range is 3 sets for 10-12 reps and you’re able to hit a weight for 3 sets and 10 reps one week, then your goal would be increase the amount of reps you do with that weight until you can perform it for 12 reps all 3 sets. This allows for a slower progression without missing reps due to premature jumps.

Starting Point

This point was mentioned above in the intensity section, but before beginning, you should have an idea of how you plan to program your progressive overload. Below are a couple recommendations a novice and intermediate athlete could use.

  • Novice: Let the reps dictate the weight, then make small jumps. Your goal will be to simply hit a consistent weight for the given sets and reps without missing reps. Once you can hit a weight for your sets and reps increase the weight by 2.5-10 lbs the next week depending on how easy it was.
  • Intermediate: If you have an okay understanding of your 1-RM maxes, or rough estimates, then you’ll use percentages to dictate your compound sets. In the program below, I’ll make some jumping off percentages for you to follow. Each week the percentage will go up 2.5%.

Your Workout

Now from what was learned above and the information provided, it’s time to fill in your template. I only wanted to do one month because it allows you to gain a feel of programming and it isn’t incredibly time consuming, so you can make adjustments if you need them after 4-weeks.

When selecting your exercises, you can account for your rest time in-between sets if you would like. If you prefer not to set rest times, then rest until you feel equipped to hit your full sets and reps without missing (within reason, of course).

Quick notes: All exercises are to be performed one at a time unless you read something like C1 & C2. This will then mean you’re creating a superset, which you can then decide to perform right after one another, or with a scheduled amount of rest in-between. Once again, your goal is to hit the sets and reps.

Last thing to keep in mind, take rest days in-between workouts. Since this program is three days a week, then you can adjust your days as you feel fit.

Week 1

Day 1: Leg Focus 

  • A1. Lower Compound: 4 sets x 6 reps / 70% 1-RM
  • B1. Lower Accessory (unilateral focus): 3 sets x 8-10 reps
  • C1. Lower Accessory: 3 sets x 12-15 reps
  • C2. Core Accessory: 3 sets x 15-20 reps
  • D1. Weighted Core Accessory: 2 sets x 10-12 reps / time allotment (planks etc)

Day 2: Upper Body Focus 

  • A1. Upper Compound: 5 sets x 5 reps / 70% 1-RM
  • B1. Upper Accessory: 4 sets x 8-10 reps
  • C1. Upper Accessory: 3 sets x 6-8 reps
  • C2. Upper Accessory (optional: arm focus): 3 sets x 10-12 reps
  • D1. Upper Accessory (arm focus): 3 sets x 6-8 reps
  • D2. Core Accessory: 4 sets x 10-15 reps

Day 3: Lower Body Focus 

  • A1. Lower Compound: 3 sets x 5 reps / 75% 1-RM
  • B1. Lower + Back Accessory (ideally back focus): 3 sets x 6-8 reps
  • C1. Lower + Back Accessory: 3 sets x 10-15 reps
  • C2. Upper Accessory (back focus: pull-ups, DB rows, etc): 3 sets 6-8 reps
  • D1. Weighted Core Accessory:  4 sets x 8-10 reps / time allotment (planks, etc)

Week 2

Day 4: Leg Focus 

  • A1. Lower Compound: 4 sets x 6 reps / 72.5% 1-RM
  • B1. Lower Accessory (unilateral focus): 3 sets x 8-10 reps
  • C1. Lower Accessory: 3 sets x 12-15 reps
  • C2. Core Accessory: 3 sets x 15-20 reps
  • D1. Weighted Core Accessory: 2 sets x 10-12 reps / time allotment (for planks)

Day 5: Upper Body Focus 

  • A1. Upper Compound: 5 sets x 5 reps / 72.5% 1-RM
  • B1. Upper Accessory: 4 sets x 8-10 reps
  • C1. Upper Accessory: 3 sets x 6-8 reps
  • C2. Upper Accessory (optional: arm focus): 3 sets x 10-12 reps
  • D1. Upper Accessory (arm focus): 3 sets x 6-8 reps
  • D2. Core Accessory: 4 sets x 10-15 reps

Day 6: Lower Body Focus 

  • A1. Lower Compound: 3 sets x 5 reps / 77.5% 1-RM
  • B1. Lower + Back Accessory (ideally back focus): 3 sets x 6-8 reps
  • C1. Lower + Back Accessory: 3 sets x 10-15 reps
  • C2. Upper Accessory (back focus: pull-ups, DB rows, etc): 3 sets 6-8 reps
  • D1. Weighted Core Accessory:  4 sets x 8-10 reps / time allotment (planks, etc)

Week 3

Day 7: Leg Focus 

  • A1. Lower Compound: 4 sets x 6 reps / 75% 1-RM
  • B1. Lower Accessory (unilateral focus): 3 sets x 8-10 reps
  • C1. Lower Accessory: 3 sets x 12-15 reps
  • C2. Core Accessory: 3 sets x 15-20 reps
  • D1. Weighted Core Accessory: 2 sets x 10-12 reps / time allotment (for planks)

Day 8: Upper Body Focus 

  • A1. Upper Compound: 5 sets x 5 reps / 75% 1-RM
  • B1. Upper Accessory: 4 sets x 8-10 reps
  • C1. Upper Accessory: 3 sets x 6-8 reps
  • C2. Upper Accessory (optional: arm focus): 3 sets x 10-12 reps
  • D1. Upper Accessory (arm focus): 3 sets x 6-8 reps
  • D2. Core Accessory: 4 sets x 10-15 reps

Day 9: Lower Body Focus 

  • A1. Lower Compound: 3 sets x 5 reps / 80% 1-RM
  • B1. Lower + Back Accessory (ideally back focus): 3 sets x 6-8 reps
  • C1. Lower + Back Accessory: 3 sets x 10-15 reps
  • C2. Upper Accessory (back focus: pull-ups, DB rows, etc): 3 sets 6-8 reps
  • D1. Weighted Core Accessory:  4 sets x 8-10 reps / time allotment (planks, etc)

Week 4

Day 10: Leg Focus 

  • A1. Lower Compound: 4 sets x 6 reps / 77.5% 1-RM
  • B1. Lower Accessory (unilateral focus): 3 sets x 8-10 reps
  • C1. Lower Accessory: 3 sets x 12-15 reps
  • C2. Core Accessory: 3 sets x 15-20 reps
  • D1. Weighted Core Accessory: 2 sets x 10-12 reps / time allotment (for planks)

Day 11: Upper Body Focus 

  • A1. Upper Compound: 5 sets x 5 reps / 77.5% 1-RM
  • B1. Upper Accessory: 4 sets x 8-10 reps
  • C1. Upper Accessory: 3 sets x 6-8 reps
  • C2. Upper Accessory (optional: arm focus): 3 sets x 10-12 reps
  • D1. Upper Accessory (arm focus): 3 sets x 6-8 reps
  • D2. Core Accessory: 4 sets x 10-15 reps

Day 12: Lower Body Focus 

  • A1. Lower Compound: 3 sets x 5 reps / 82.5% 1-RM
  • B1. Lower + Back Accessory (ideally back focus): 3 sets x 6-8 reps
  • C1. Lower + Back Accessory: 3 sets x 10-15 reps
  • C2. Upper Accessory (back focus: pull-ups, DB rows, etc): 3 sets 6-8 reps
  • D1. Weighted Core Accessory:  4 sets x 8-10 reps / time allotment (planks, etc)

The Big Picture

In the world of strength training, there are a million ways to get from point A to point B. There’s never a one-size-fits-all methodology, so you may find this workout isn’t conducive to your needs, which is okay. What’s most important is understanding the “why” when you’re in the gym. Why are you doing what you’re doing, and is there a sound reason behind it?

If you’re a newer strength athlete and want to get serious about lifting, then I’d recommend seeking out a knowledgeable coach, as this will often be the best route to learn quickly. Although, if you want to take a swing at programming and learning how your body responds to different stimuli, then hopefully this article was able to help in some way.

TL;DR: Choose exercise, do exercise, get gains.

The post How to Build Your First Workout Program (In Three Steps) appeared first on BarBend.

4 Benefits of Low Bar Back Squats

Friday, March 16, 2018

Eddie Hall Crushes a 226kg Seated Log Press, 2kg Shy of World Record

While he doesn’t appear to be competing in this year’s World’s Strongest Man contest in Manila, Eddie Hall still has a big year ahead of him.

In multiple interviews with Hall — like ours, you should totally read it — he’s said that he’s going to stay in the sport of strongman until 2019. But although he is one of the most accomplished strongmen on Earth, has won five straight Britain’s Strongest Man contests, six straight UK’s Strongest Man titles, and is the current reigning World’s Strongest Man, there’s one title that has eluded him: Europe’s Strongest Man. He came in second last year and while we don’t know when he’ll end his strongman career, it’s possible that this year’s ESM will be his last.

The event is just three weeks away and it’s clear that Hall has been taking his training pretty seriously. He just posted this video to his YouTube of a training session with forty reps of 60-kilogram (132.3-pound) dumbbell overhead presses — that’s 60kg per hand — but the real highlight comes at the end of the clip when he makes a log press of 226 kilograms (498.2 pounds).

He posted with the caption,

226KG strict log press tonight…. 40 reps x 60kg had to do everything seated today as managed to badly twist my ankle fighting bears at the weekend 🙈🙈 (did it stepping down a step) 🙈🙈

It was hard enough to wrap our minds around the muscular endurance required for those overhead presses, but then he went on to that log press. That log press. Sure, it didn’t involve any cleaning, but it’s just two kilograms shy of the world record set by Zydrunas “Big Z” Savickas 2015.

[Ever seen the three-person log press world record? Watch 502.5 kilograms go up here.]

Savickas will be competing at the ESM event alongside Hafthor Bjornsson, Mark Felix, and in the log lift only event, Iron Biby.

In a recent Instagram post, Savickas said that he’s aiming to lift over 230 kilograms in the log press, even agreeing with one commenter that 235 kilograms is “achievable.” Looks like we’re going to see a hell of a fight.

Featured image via Strongman Eddie Hall on YouTube.

The post Eddie Hall Crushes a 226kg Seated Log Press, 2kg Shy of World Record appeared first on BarBend.

Good Morning Exercise Guide

3 Things You Must Avoid in Strongman Training

18.4 CrossFit® Open Workout Tips from Top Athletes and Coaches

Wednesday, March 7, 2018

Nike Metcon 4 Vs. Nike Metcon DSX Flyknit 2

Study: Soy Really Does Not Affect Testosterone Levels

Julius Maddox Makes a 705-Pound Bench Press, the Cage’s Heaviest Ever

TRX Kettlebell Review — The Right Grip?

Check Out 72kg Powerlifter Marte Elverum’s 250kg (550 lb) Deadlift

With One-Hand, Shaquem Griffith Benches 225lb for 20 Reps at NFL Combine

UCF student Shaquem Griffin was a late invite to the NFL combine, but his performance is definitely one of the standouts. Not only did he run the fastest 40 yards for a linebacker ever with 4.38 seconds, he managed to complete 20 reps on the 225-bench press test, a feat made all the more impressive given the fact that his left hand was amputated when he was 4 years old.

Take a look at the phenomenal feat (and one of the best-filmed bench press sets we’ve seen in a while) below.

His twin brother Shaquill Griffin plays for the Seattle Seahawks, and at his combine he managed 17 reps.

In an interview that took place immediately after the set above, Griffin said,

I mean my adrenaline was going through the roof, man. I didn’t feel like I needed to stop, so. Soon as I heard 16 I’m like, yo I’m going for 20. (…)

Obviously a lot of people didn’t think I was gonna be able to do the bench press. And for me to be able to use a prosthetic arm. I remember when I first started to use the prosthetic I had just the bar, I was shaking all over the place, when I first got to UCF. (…)  It’s amazing because it goes to show how much hard work I put in to get to this level.

Griffin was born with amniotic band syndrome, which constricted blood flow to his left hand before it was fully developed. He didn’t always use the advanced prosthetic he used in the bench press set — take a look at what he used to train with in 2012.

[These 5 strength athletes managed 50+ reps on the 225lb bench press test. TCheck them out here!]

On NFL Total Access, host Dan Hellie sat down with Terrell Davis and DeMarcus Ware to talk about which athletes helped themselves the most in the combine this year, and Davis was a huge fan.

Davis: To me the story just never gets old: Shaquem Griffin. It just doesn’t get old, man. Of course he helped himself at this combine. The guy ran the fastest 40 yard for a linebacker since, I think 2003.

Hellie: It’s really the fastest ever, we’ve only been keeping track since 2003. So it’s very possible that nobody’s ever been faster.(…)

The most amazing thing to me was the bench press, 20 reps when he put on the prosthesis that helpedh im get it up. He thought that he was going to get it six times. He said that if everything goes right maybe I’ll get it 11 times. he got it 20 times!

Davis: He said a month ago he was only able to do it ten times! No he’s got it 20 times. So this man is really working hard to improve, that’s great.

Time will tell if he makes it to an NFL team, but we’re certainly rooting for him.

Featured image via NFL Network on YouTube.

The post With One-Hand, Shaquem Griffith Benches 225lb for 20 Reps at NFL Combine appeared first on BarBend.

Bent Over Row – Muscles Worked, Exercise Demo, and Benefits

Friday, March 2, 2018

Weightlifter CJ Cummings Snatches 143kg for New American Record

The Good Kitchen Discount Coupon Code

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The post The Good Kitchen Discount Coupon Code appeared first on BarBend.

18.2 CrossFit® Open Workout Tips From Top Athletes and Coaches

The Ultimate Guide to Overhead Carries

Life Extension Creatine Capsules Review — Why the Vitamin C?

CrossFit® Open Workout 18.2 Announced

USA Weightlifting Hopes to Find New Talent With Online Combine

The Most Interesting Statistics from CrossFit Open Workout 18.1

Rep Fitness Kettlebell Review

Thursday, March 1, 2018

The Two Top Male Scores for CrossFit Open Workout 18.1 Have Been Invalidated

Jonne Koski Announces Withdrawal From 2018 CrossFit Games Season

A Powerlifter’s Take On the If It Fits Your Macros (IIFYM) Diet

A 261kg Deadlift at 59kg: Derek Ng Lifts an Unofficial IPF Junior World Record

Why Strength Training May Help Tackle Depression

One Leg Stiff Leg Deadlift – Muscles Worked, Exercise Video, and Benefits

Is This Powerlifter Jen Thompson’s Fastest 315 lb Bench Yet?

What It Costs to Feed Brian Shaw and Hafthor Bjornsson for Three Days

“You see, it ain’t glamorous you know, just a matter of logistics, have to make sure the fridge is big enough for all the food. How do you feed The Mountain, how do you feed the 4x World’s Strongest Man? Gotta start with the refrigerator,” says Stan Efferding as him and Matt Wenning grab a large fridge.

Have you ever wondered what it would be like and what it would cost to feed two of the strongest and biggest men in the world? Strength coaches Matt Wenning and Stan Efferding bring us on a trip with them to Costco as they shop for 4x World’s Strongest Man Brian Shaw and Hafthor “The Mountain” Bjornsson.

On their shopping trip, Wenning and Efferding mention they’re buying food and supplies to feed these athletes for three days, as both athletes will be competing over the weekend at the 2018 Arnold Strongman Classic. What else did Wenning and Efferding buy on their professional strongman feeding extravaganza? Check out the video below.

[Who’s taking first this year? Check our 2018 Arnold Strongman Classic Preview.]

And we say supplies because food isn’t the only thing required to keep these athletes fed, Wenning and Efferding also have to purchase equipment to cook with and keep the food fresh. Some of these supplies include a full sized fridge, rice cookers, microwave, tons of tupperware, silverware, and much more.

[What does it take to feed Brian Shaw? We’ll give you a hint, a ton of volume. Check out his crazy 12,000 calorie diet!]

Now the question remains, if you had to take a guess, how much did all of their supplies cost? If you didn’t watch the video, then consider this your spoiler alert.

Their total came out to $850.00. 

Wenning and Efferding both mention that Costco saved them a lot when it came to buying the supplies, but still, that’s $850.00 to feed TWO human beings for the course of three days. That’s more than a family spending on groceries over the course of multiple months.

Feature image screenshot from Wenning Strength YouTube channel. 

The post What It Costs to Feed Brian Shaw and Hafthor Bjornsson for Three Days appeared first on BarBend.

Powerlifter Luke Richardson Squats a 340kg European Record for Three Reps

Watch Rory McKernan and Adrian Bozman Go Head to Head in CrossFit Open Workout 18.1