Yeah I used to look like Ronnie Coleman

Now to look at me in a crowd you wouldn't pick me as a strength athlete..chess playing modern warfare expert yes...strength athlete no.  Notwithstanding this my lifts are ok and 10kgs of pure mass in the last few years means I am doing something right.

My weight room travails provide me a keen appreciation of how difficult it is for the average guy to change their body composition and get stronger. Of course we all know of  naturally strong units that dominate from day 1: Donny Shankle benching 385 lbs at 15 years of age, Andy Bolton squatting 220kg the first time he trained legs, but they are clearly the exception. For the rest of us it's just a long slow slog  and hey that's how it should be. Given the above I have observed an interesting phenomena over the last few years that is really starting to piss me off. 

Regardless of where I am, social occasion, family function or in a work environment if the topic of me lifting weights is somehow raised invariably some slob will pipe up with 'yeah I used to lift'. This is then followed up with some inane commentary Actual examples of  this inane commentary  is:

'Yeh I used to lift but, I didn't like being huge!'

'Yup when I was at University I used to like deadlift 200kg'

'I don't train with weights now, I don't want to compromise my speed?!?' 

Now I wouldn't mind if the person in question half looked like they had trained, but invariably it is generally uttered by someone with the same body composition as our friend below! 

So here is the reality check..I don't care if you used to lift weights, watch weightlifting or once shook the hand of Arnold. I have checked with your family and friends...

YOU NEVER WERE BIG AND YOU NEVER WILL BE BIG ESPECIALLY SINCE YOU HAVEN'T TOUCHED A WEIGHT IN 10 YEARS..... 

So kindly stop indulging in some self masturbatory fantasy about how huge, strong or hardcore you used to be particularly given I had to explain to you what a power clean and deadlift were!

Stay Strong

Thomo

PTC Perth Brought the BOOM to GPC nationals

Looks like the PTC Perth crew  Daniel Sienkiel, Kurt Kambouris and Dan Rucci had success at the Nationals in Caloundra Queensland. 

All of the lads hit PB's and Dan set both national and World records for the submasters. Check out the vid for big Dan's record breaker in the deadlift. My favourite part is the PTC Perth video operator screaming (is that you Paul Rucci!). The orgasmic screaming is worthy of a porn soundtrack (or so I am told ;) all we need is a funky guitar solo in the background! 

Well done lads great lifting and cant wait to see the world record trophy at PTC Perth!

Random Shit Tuesday

A few random things to get off my chest some training related, some not:

1. If 'experts' recommend not to persist with plates under your heels when squatting then why do they not have a problem with raised heels on weightlifting shoes?
2. Sweating heavily and having a constantly high heart rate for your whole training session isn't a prerequisite to elicit a mass/strength gaining adaptive response
3. Decline presses are the closest thing to masturbation in the gym, like preacher curls they serve no purpose 
4. At the current rate of proliferation in ten years time there will be more power-lifting federations in the next 10 years than there are post offices
5. A  method that is highly effective for mass gain is to increase the frequency of sessions but ensure they are focused on  movements with little eccentric component such as Olympic lifts, sled push/drag (check out Glen Pendlay's writing on the subject)
6. You ain't hardcore unless you have yoke (Google Wendler Yoke)
7. If you could collate every piece of information on the internet related to training and magically remove all of the bullshit you would be left with the articles of Mark Rippetoe, Jim Wendler and Glen Pendlay!
8. I have no idea why so many young guys pay ridiculous money for bullshit pre-workout powders. Firstly, most of guys in their late teens and twenties already bomb down so many energy drinks daily (red bull etc): how much more caffeine do they need!! Secondly, watch these guys when they arrive at the gym the first 15 minutes is spent shitting out this mix!
9. Whats with training in shorts and singlet in the middle of a freezing winter...cover the fuck up!
10. If you don't track what you eat and don't get regular dexa scans or caliper tests for body composition then don't tell me your routine works because you wouldn't know!!!
11. If you can find T-Nation articles without reference to their supplements let me know!

Thommo

Don't follow the Big Guy!

A concept that I learned early is not to confuse correlation and causation especially in the gym. Case in point, if you are an average young skinny guy and looking to get strong and pack on the beef what is your best move?

Well I would say get off your ass and go see Paul, Dan and the lads at PTC Perth. In 5 mins they will have you squatting, deadlifting and benching your way to strength and gains. However most of you aren't fortunate enough like me to have access to a great facility right on your doorstep. If that is the case your next best step is to get a copy of Mark Rippetoes 'Starting Strength' and 'Practical Programming' and jump on a three day a week linear progression routine packed with the big three lifts.


Unfortunately what actually happens in this scenario is our skinny friend looks around picks the biggest guy in the gym and says not unrealistically, 'Hey he's big I'll do what he does!' Now that strategy is perfectly feasible if you train at Westside Barbell, EliteFts, PTC Perth etc where quality lifters gather. However if you are stuck at one of the many run of the mill commercial gyms then our new impressionable kid starts the inevitable slide to poor habits and wasted time. 


If you chart progress as closely as I do you will often note that many of the 'built' guys were naturally muscular before they commenced training. As a consequence the delta between their starting point and where they are today is quite small, more importantly what they are doing today isn't what got them their size in the first place.

Our skinny friend however doesn't recognise this disparity and unfortunately copies the 'big' guys routine or worse still asks them for advice. This results in the usual hodge podge of half truths, stupidity and myths packaged as training lore. Do these sound familiar:

• 'weight doesn't matter man, do slow reps and feel the burn bro'
• 'Man...ya gotta hit your chest from all angles!'
• 'do preacher curls to build that peak'
• 'yeh squatting in the smith machine is the same as free weights'
• 'Don't deadlift it's dangerous for your back'

Even worse the split routine most of these guys are on is frighteningly similar: Mon-Friday Chest, Front delts and Biceps....legs every second leap year!

When I am unfortunate enough to overhear this I just think to myself...

Shout out to Dan Siankiel, Kurt Kambouris and Dan Rucci at the GPC nationals this weekend, here's hoping for big PB's for all!

Stay Strong!
Thomo

Wendler Rules Ok!

Straight up I will declare my hand,  I am a big fan of Jim Wendler and after running his template I am certainly an advocate of his 5/3/1 program. Now I can hear a few of you already...not enough volume....where's the dynamic day... how can you progress with just 3 tops sets??!??!

For me its the perfect template for a number of reasons:

• It has a simple, progressive monthly loading scheme that ensures you hit 95% 1RM each monthly micro cycle (but not too often)
• Every 4th week is a forced de-load at 40,50,60% of 1RM, which is great for guys like me that tend to keep pushing and over do it
• I love the flexibility of the template: if my day goes to shit after a 12-14 hour work day I hit the key work sets only, on a good day I do the work sets and the assistance work 
• Most importantly it emphasises constant progression, starting from a low base to ensure you build up a habit of hitting your weekly numbers

Program aside Jim's no bullshit approach resonates with me. A key theme in his writing is that powerlifting is a game of gradual increments, that you are in this for decades not just weekly gains.  

So if you've been pushing too hard and you need to get back to basics, or you're a beginner who can't get any more out of a Rippetoe 5x5 routine, then drop some cash and buy the 5/3/1 program.

Oh and if your looking for a facility with all the gear you need to run the 5/3/1 then join up at PTC Perth

Stay Strong

Thomo

What brings you back to the Iron?

What motivates you to train?  I do it because I love the discipline, I love that the iron is always the same season in and season out.  A $2000 Texas power bar loaded with plates waiting for you on the platform.....it doesn't care if you worked 12 hours today, or that you got up at 3am to feed your baby daughter. It will just break you if you don't leave your shit at the door and get your head in the game.

Since I joined PTC Perth, the thing I love is that everybody is up for the challenge. Tonight I walked in to do shoulders on my 5/3/1 routine and what did I find? Heavy tunes blaring, Paul and Dan coaching, always watching, Dan finishing up his last heavy squat session before nationals in 5 days, guys foam rolling tired shoulders, hips and backs. The energy was palpable.


Lost in the moment  I am banging out military presses tucked away in the corner then I hear..lock out the left arm..lock it out! There it is, Paul is watching my form, making sure I'm staying tight and picking form issues.

That's the difference with true strength facilities like PTC Perth, everyone chips in and coaches, helps load plates or just watches squat depth. That shit alone is worth 20kgs on your 1RM over a year!

What motivates me...training with people who get it, people who love the feel of chalk and the callouses and the scabs on the shins that wont heal because you tear them off every damn deadlift session. Just like the crew at PTC Perth.

I am back and welcome to PTC

Ok there really is no excuse for a 6 month break from blogging. So I don't have a reasonable excuse for being absent for so long though I appreciated the gentle e-mail prodding telling me to get off my ass and post from many of you!

The truth of the matter is I welcomed a 6 pound 11 bundle of joy into the world late last year and for those of you with your first child you know what a disruption that can be. So now that I am fully ensconced in nappy changes and being a world champion in my knowledge of the various colours of baby shit it's time to get back to the serious work of strength blogging!

The second most important news I have is that after long last Perth now has a new home for strength training:  Performance Training Centre Perth (PTC). As all of you know I have been preparing a business plan to kick off my own facility, not because I particularly want to own a gym but because I want a decent atmosphere and facility to train in. Well I can shelve those plans as proprietors Dan and Paul Rucci and Aaron Doyle have opened a fantastic facility catering for the novice and serious athlete alike. Whats more its only 10 minutes drive from home...yes SWEEET!

The guys are dedicated strength athletes and the facility reflects that philosophy. The floor plan is packed with all the equipment you need whether you are a powerlifter, bodybuilder or athlete. Equipment includes:

Equipment
2 x 2.4mx3m JME Weightlifting Platforms
1 x Force USA Power rack with band pegs
1 x Muscle Motion HPRSP Commercial Power Rack
1 x Squat Stand
1 x Force USA Flat Bench
1 x Flat Bench
3 x Incline Benches
1 x Muscle Motion GHD Commercial Glute Ham Raise
1 x Bench Press
1 x Muscle Motion Wall Mounted Chinup Bar
1 x Muscle Motion Wall Mounted Dip Bars
1 x SST Pair of Adjustable Barbell Stands with safety support
1 x WESTCARY Deadlift Jack

Bars
1 x Zhang Kong 20kg Competition Olympic Bar IWF Approved
2 x Pendlay 20kg Bushing Class HD NexGen Olympic Barbells
1 x Ironedge Olympic Barbell
1 x ABC Power Bar
1 x Ironedge Power Bar
1 x Gym Direct Hex Shrug Deadlift Bar (27kg)
1 x Force USA Commercial Hex Trap Bar (25kg)
1 x Force USA Commercial Grade Olympic Fat Bar (150mm)
1 x The Log Bar (40.5kg)

They also have two shiny new deadlift platforms as you can see from the shot below and two heavy duty power cages with monkey chin bars. Every damn plate is new and weighs exactly whats printed on the side.

Below is a view of  Dan coaching a new member and yes I am sure Dan was flexing the guns for this shot! Actually I think its Dan, the only problem is that Dan and Paul are twins and half the time I forget which one I am bloody talking to!  It doesn't matter though as Dan, Paul and Aaron are first class and make you feel welcome the minute you step through the door. Since I have joined the lads have provided coaching, spotting and general guidance at every session. Let me tell you it makes a hell of a difference when squatting to have 2 or three knowledgeable guys stop,watch your form and provide cues such as 'sit back'  and 'spread the feet'.

In the first 3 sessions with the guys I have already picked up a number of simple technical flaws that have been holding me back.

Recently EliteFts posted an article the talked about Steve Pulcinella's triangle of domination for lifting which included heavy training, big eating and attitude. I think the missing link is atmosphere and PTC Perth has it in spades. In fact the only problem I have is that I spend each session walking around with a dumb grin on my face: still can't believe this facility is open!

Most of you would be familiar with the litany of horror stories I have endured trying to find a decent venue. Highlights include:

• gym owner telling me that he is really making it a hard core facility..while taping a sign to the power cage that says 'No Chalk'
• asking owner of the gym I was looking to join where the deadlift platform is....and hearing the response "Whats a deadlift ?!!!"
• squatting with bars so poorly maintained the collar and sleeve of one end falls off
• gyms where heavy day is cable cross over followed by preacher curls

Well that is all in the past thanks to Performance Training Centre Perth. If you are serious about your training, want a no bullshit approach with guys who actually care about your progress, want a gym that has the best strength equipment?  Then give Dan, Paul and Aaron a call and sign up its the best move you will make for your training (oh and mention Thomo sent you)...seriously stop f....ing around and call the guys TODAY!

PTC Perth

Address:
3/5 Millrose Drive
Malaga, WA, 6090
http://www.ptcperth.com.au/
Ph: 0408 947 755
paul@ptcperth.com.au
ptcperth.com.au