Just you and the bar

Trained twice over the Australia day long weekend and slowly getting my groove back in the squat and deadlift.I definitely enjoy the weekend sessions. On Saturday it was quiet, only 3-4 guys in, the music was low and the sun banging in through the open garage door. For me these quieter sessions are when  training becomes the release and therapy from the day to day grind.

I prefer these sessions lost in my thoughts between sets just waiting for the clock to tick down, away from the normal hustle and bustle of a busy training night.  There was a great article on EliteFts the other week (check it out   http://articles.elitefts.com/training-articles/dont-shake-the-weights/  ) that talked about not over doing the enthusiasm when lifting and it resonates heavily with my preferred style.

Now I understand many of the younger guys prefer the music cranking insanely high and like to fire up each set and work themselves up into a nice old frenzy. Me...I only have so much energy and CNS stimulation available each session and in fact each week. I like to approach the bar with calm aggression before the big sets. Perhaps its because I am not pushing the insanely big lifts that some of our crew are.

Regardless all that other stuff at the end of the day is just noise. In these sessions it all comes together, just you, the iron and your thoughts. No external stimulation needed or relied upon because at the end of the day its always you and the bar alone.

Now don't get me wrong I like nothing better than spotting one of the crew and pushing the guys in our crew and I sure as hell appreciate a crowd pushing me when I aim for PB. However my preference is to foster self reliance and internal focus, it suits my temperament and ensures that you can cope when circumstances change.

Have a look at the ELiteFTS article and perhaps try a session when you keep it all for the platform and minimize the energy leakage!

Stay Strong
Thomo

I hate when Fuckers sell out!

I noticed recently a couple of prominent lifters touting the benefits of a particular supplement on a certain website that I am sure you can all guess. What really fucks me off about this is that I respect the lifter in question and it really burns me that he has now decided to extol the benefits of this product without much fucking science.

The supplement in question is a standard protein powder with  a few extra's , basically leucine and casein hydrolysate. Now back in the day (early 2000's) I believe it had some pro-hormone ( 4-AD) and pre steroid (A1-E) ingredients. Obviously these are now gone from the products but the hype remains even though it is a basically  a protein supplement with pretty standard ingredients.

Now the bit I mentioned before is that the aforementioned high profile lifter claims it works and works well. Well here is the thing based on fucking what? So you fast and then 'pulse' this fucker and it gives amazing results. Sorry but I call bullshit, given said lifter is basically retired and not shooting for the bad old days and may or may not be supplementing with the gear there are too many variables at play. However there are plenty of the lovely subjective 'this shit is amazing' but little if any..what do they call that stuff...hmmm what was it...ahhh thats right...EVIDENCE.

Soo unless you can do a double blind study from a reputable (not baylor) or any other fucker that supports the supplement industry that shows Mag 10 is this amazing then you can shove that large price for small serving right where the sun don't shine.

Stay Strong

Thomo

Good Morning...its all about the hip hinge

Busy week this week so blogging is a little behind. Despite the weekend being about rest and recovery I have managed to arrange for the interior of the house to be painted so tomorrow I am packing up the little one and wife and heading to a relatives house for a week to escape the smell of fresh paint. In the meantime its quiet tonight, chilling out with the feet up so I will do my best to catch up on the blogging.

Caught a great article by Alexander Cortez this week on Elitefts. It was a simple exposition on the correct execution of the Good morning. Now that should be pretty straight forward piece but it would have to be the best simplest explanation of the movement that I have read in a long while.

Now if you watch beginners or intermediates at most gyms the variation in execution is pretty frightening. Most tend to perform it as a straight legged bend from the waist. WRONG....as Alexander points out it is simply:

' posterior loaded hip hinge'

Now read that again slowly, its a hip hinge and that's why its a great assistance exercise for the deadlift. I won't repeat the article verbatim but as he correctly points out the movement starts with the hips pushed way back with glutes flaring while lumbar and core is locked. I'ts a really simple movement that adds a lot of posterior work to support your main lifts.

Generally when you Google the exercise there is normally a picture of some numpty with an unloaded bar and back completely perpendicular to the floor while the legs are locked. Forget that shit it is WRONG..read Alexander's article and then go smash these and watch your deadlift thrive.

Stay Strong

Thomo

PTC Perth Novice Comp

As I mentioned on Friday PTC Perth's novice comp was held on Saturday. As always the coaches at PTC put on a great show, so thanks to Aaron, Paul, Dan and all of the helpers who volunteered  I will give the full results tomorrow but here are some examples of the great lifting.

Starting with a great lift by Linus: Deadlift Attempt 3 - 220kg@81.2kg

Big Dazzer starts with an easy warm up:




The final one is my favourite, I haven't met this kid but 15 years old and a nice 170 squat..the kid is a unit and someone to watch in the future!




Stay Strong
Thomo

More Supplement fun

My favourite numpties at a certain bodybuilding site hyping supplements again and this time they are using another strength athlete as their wingman. Cast your  eyes over this little excerpt....

:This program can't be done to any great effect without using Plazma™ and the dosing protocol designed for the program (that also includes Indigo-3G®). John tried it out on several top bodybuilders — without using Plazma™ — and no one could survive the first week without becoming a crippled, bedridden mess.


So lets break that down basically what they want us to believe is that we just have to buy and use the supplements or the training protocol won't work as it crippled several top bodybuilders???? Is that really the case empirically. In fact the guys typing the copy for these adds must just sit around the office pissing their pants laughing as they type out this stuff.

The article goes on to say....
The Plazma™ Protocol enables you to throw traditional notions about recovery out the window. Simply put, Plazma makes doing the program possible, and the training program wouldn't exist without it.

Honestly I am now at the point that I actually look forward to the next training infomercial to be posted on their site.  Seriously if you want to kill a few hours and laugh at basic human stupidity go the site and follow some of the threads. They are sad testament to the innate desire of people to ignore logic...Caveat Emptor people!

Stay Strong
Thomo

PTC Perth Novice Competition

It's been a good training week this week  easing my adductor into training. Lots of goblet squats between sets and so far its feeling all good. I am looking forward to getting under the squat again particularly since I have decided to train for both states and nationals this year.

It's also been a big week for PTC Perth given the novice competition is on today with a number of the PTC faithful coming down to lift. If you are in perth come down to watch, there will be coffee on tap and a barbecue.

Secondly the coaches have updated their facility plan and the equipment coming in the next 8 weeks is very cool incuding another platform, two more racks and not to mention a leg press that Ronnie Coleman would love. PTC Perth is clearly the premier place to train if you are interested in Strength. Best of all no WOD's no ridiculous high monthly fee just first class coaching great lifters and a culture that is buit around making you the best you can be.

Interestingly no training for me today, I was scheduled for week 2 of my smolov J bench routine but a bout of gastro for my lovely wife this morning has got me on domestic duties. Hopefully I can make it down to PTC later to watch a little of the comp.

Given I will be missing a session and PTC isn't open sunday I may actually grab a casual session somewhere else. Hopefully perfect opportunity to watch some weird shit unfold at a conventional gym. I will keep you posted tomorrow on how it went!

Stay Strong
Thomo

Stop Butt Tucking when Squatting

The butt tuck, that is when you your ass tucks under as you seek depth in the squat is a ridiculously common issue for many lifters.

In fact given the prevalence of mobility issues and common imbalances in lifters its not surprising that the tuck is so prevalent. What does surprise me is how often a lifter doesn't realise they are doing it. I for one tuck quite regularly when I haven't squatted for a while. In fact in my last session (first squat session back) Dazzer's video of my form showed a clear tuck nearing parallel and then the nasty lumbar flexion as my range of motion limit is reached.

Typically I resemble the ape like guy on the right in the diagram below, note the tucked gluts and loss of lordotic curve.

Now there are a couple of reasons why you may tuck but in this post I will focus on my particular root cause. For me my anterior core is not particularly strong and when I don't train in consistently it weakens considerably. If you know something about the mechanics of the pelvis and the various competing forces then you also know that the anterior core resists the pull of the hamstrings (think of the pelvis as the pivot point). The diagram below (courtesy of Ian King) illustrates the competing forces around the pelvis (rectangle).

While I am missing the hamstring on this diagram my week anterior core can't resist the pull of the hamstrings which naturally pull my glute under as I squat down.

So how do you test if the anterior core may be the culprit, well Cressey Peformance suggest a simple test: perform a free squat and confirm that you tuck, now repeat the free squat but with a 5kg dumbell held straight out in front of you as you squat down. You might find that you now can squat well and the tuck has disappeared.

In this instance it is likely the anterior core. Tony Gentilicore suggests there may be other culprits but explains that in the second squat the fact that you held a weight out in front of you forced your anterior core to switch on and work hard to balance the dumbell and therefore opposed the pull of the hamstrings.

Therefore for me my resolution is lots of quality planks, AB wheel roller (old school!!) and a cool little exercise Tony Gentilecore recommends, the Palloff Press.



Now there can also be hip and hamstring issues that contribute or are the primary cause of your butt tuck and as always seek an experienced exercise physiologist for a proper diagnosis. However if your problem is similar to mine then get to work on the anterior core and remember STAY AWAY FROM CRUNCHES!!!

Stay Strong
Thomo

Squatting without Pain...Oh Yeh!

Tonight was a great squat session, even though all I managed was 30 reps across 4 sets with an empty safety squat bar. Magically in the last few days any residual pain in my adductor has dissipated. Given this injury has kept me from squatting for almost 12 weeks it feels good to lift with no pain even if its just an empty bar!

Now its about gently building up reps over the next week and re groove my lift while I finish my Smolov bench routine and hopefully I will be back into full routine in two weeks. In the meantime plenty of pre-hab and release for tight hammies, hip flexors and glutes!

Good night tonight at PTC Perth with quite a few lifters hitting the platform. Dazzler was working on his bench opener while big Mike had taken his nightly residence on the platform to grind out the Oly lifts and Yianni was...well Yianni was entertaining as always! Look for a feature on Yianni in the next few weeks to learn the secrets of a lifter weighing 67kgs and deadlifting over 200kg!

Stay Strong
Thomo

What are your training crutches?

Good first night back at PTC Perth post flu with a nice crowd of regulars working hard under the watchful gaze of coach Aaron.

Couple of minutes into the session Aaron dutifully kicks on the sound and immediately old school nineties tunes are pumped around the gym. This playlist is clearly the work of Paul (one of the owners) and the older lads of my vintage are more than appreciative especially when Kenny Logging belts out the Top Gun theme (by the way if you don't think that is cool then FUCK YOU). Credibility slides a little when this is followed by what sounds like the Back to the Future 3 theme?!?! (Paul we need to talk!!).

So 15 mins later one of the young bucks rolls in for training and asks instead to put his playlist on...now before the tunes hit the waves I could pick what that would be. Some death metal derivative with a few Foo fighter like wannabes...average tunes not bad not good obviously something that floats his boat though.

Interestingly as I watched him train it was was clear this wasn't a limit session so while the music might of be comforting for him it wasn't required for a 1RM attempt. However it got me thinking about the crutches that we all rely upon, those things that each of us prefer to have in place for our training. Now for some its a certain t-shirt, or the pre-workout powder, or as in the case above your own tunes.

My thinking is a little different: you have to build resilience to train well regardless. For example once you are on the platform at competition time you don't necessarily get all of that shit particularly the music. Or like me you may be away from home for work training at an unfamiliar gym. So in these situations does it mean because you don't have your favourite playlist or t-shirt you will have a bad workout? Of course not, it means you should learn to grow a set go internal and focus on the work not on the shit that doesn't matter.

In fact the only thing I learned from this is that the best guys to train with often have some of the dumbest and lame music taste.

Stay Strong
Thomo

Are you pushing too hard?

One of the key mistakes I made in training in my youth was going nuts every training session. The relationship of the different training variables was lost on me so I assumed like the pro's I read about in the magazines I had to be 'hardcore' each session. Well you can imagine how far that got me back in the day...nowhere. Even relatively recently I discovered that I find it far too easy to overdo things. That's one of the reasons I adopt Wendler and program quite conservatively: it is an artificial safeguard to ensure my gains are consistent over the longer term.

The outcome of this approach was that I finished every training session physically wiped out. You know what I am talking about, that really deep feeling of being washed out.

Even prior to joining PTC I often lifted with an I-pod and my favourite mix of hardcore tunes cranked. What I found however is that I was still overcranking things. The combination of the music always blaring high meant I had my CNS way way to overamped particularly just before a lift.I find a much more relaxed demeanor suits me in training. That way I can build up the aggression slowly and then flick the switch just before I am ready for a big lift.

I have translated this approach also to my individual lifts. For example on the deadlift I would often get aggressive well before my top sets, bellow and holler and shake and slam the bar but once again for me it just works me up to easily.

Though he isn't a powerlifter I love the pre-lift approach by Jon North the American weightlifter. Check out any video of him lifting and though he probably gets worked up heavily after I like is calm slow intensity build up once his hands hit the bar pre-lift.

Critically for the genetically average such as me I think it''s easy to program intensity on a cycle basis but still overcook it on a session by session basis. I know my deadlift PB is a function of my more relaxed approach to a 1RM pull.

So what's the point of this ramble? Well every single session doesn't have to be a ball screaming, edge of insanity approach for the 1 hour you are working out. If you are natural and finish training on a regular basis so exhausted that all you can do is lay down then my friend you may need to pull back a fraction. Remember you need to do enough to disrupt homeostasis but not enough that you are already pushing into overreaching territory.

Stay Strong
Thomo

Bodybuilding forums make my ears bleed

Having been sick this week I have had occasion to log on to a few more forums than I usually have time for. While this should usually be a positive experience it only takes about 30 mins before my brain begins to revolt against the inane comments that permeate some of the threads (oh by the way not our very own PTC Forum, you should be getting on there and getting all the great coaching!!)

For example I witnessed a whole number of guys with average testosterone scores seeking immediate council regarding their first drug cycle. In fact the proliferation of misinformed drug information just outright concerns me.  Then we have the hurry freaks, you know the guys that want it all 'yesterday' e.g.

Post 1: 'Dude I'm like running Wendler for a month and been making ok gains but should I stay on this routine or is there something better?'

But Plug response: ' Nah man Wendler is too slow, like you should be on DC or, Juggernaught or Conjugate Weider mountain dog, split system hybrid!!'

So my response to butt plug is...too fucking slow compared to what??? Honestly people really need to take there finger out of their arse and apply some old fashioned logic. Every butt head seems to think there is a golden routine that works. There isn't, there are just old fashioned principles that tend to show up in most of the basic routines that work for beginners and intermediates. Obviously once you are advanced then the process changes a little but I figure I could have a dollar for every natural advanced guy on the forums and I'd still only have $5.

The other comment I love is:

' I am running Wendler 5/3/1 but want to train every day and squat 6 times a week..how can I do this'...or some dopey derivative. I have said this many times but might as well hit the magic million...can you all please....

Clearly I am no guru but this isn't hard. To get big and strong work out what diet you need, adopt a routine built around basic heavy compound movements and add in a few supportive assistance exercises. Make sure you sleep get rest and monitor and measure your condition.

See that isn't too hard, the bit that screws with people is that it is a lifetime thing so it takes time, if it doesn't then you have good genetics (lucky you!) if not but you still get there quickly then you are fucking around with roids too early (dipshit!).

There has been nothing magic in the 28 years since I have been watching strength training, for all the roids, supplements and routines there is nothing ground breaking. For mere mortals its the basics that work, when it doesn't it's because you complicate things looking for the holy grail!

Stay Strong
Thomo

Still sick but on the mend

Well my prescience was well placed on Wednesday when I decided not to train. Turns out I had a virus which got progressively worse until last night when my fever finally broke. Feeling much better today but a tad lighter given yesterdays fast.

I could probably go to the gym today but I need to get some carbs in so it will be back into it on Monday night. Kind of a lousy way to spend the last week of my holidays both for me and especially for the family but those are the breaks sometimes. Just glad to be feeling better.

I tend to think once you get kids you seem to be exposed to more germs, just a feeling mind you but I think there is much more exposure potential especially now I have been going to the public pools with my daughter. Let me say despite the chlorine etc the lovely tepid water feels like a veritable soup of bacteria waiting to pounce!!

Anyway enough non powerlifting talk. I will post on topic a little later

Stay Strong
Thomo

Should you miss a lifting session - Part 2

Funny how life works but as I wrote yesterday's post I started to feel a little off. I had noted my heart rate was elevated in the morning and I had had a pretty average sleep the previous night.

As the morning progressed I was starting to feel achy all over and despite a 2 hour nap at lunch time I clearly felt like shit by 3...therefore no training for Thomo.

After a better sleep but still feeling average I am pretty sure I won't be training today either. Now to be fair I probably could get through a session today but hey whats the point. As I wrote yesterday, I have clear signs that I am off and if I end up training no doubt I would stress my immune system more.

So more rest and food and we will see what Friday brings!

Stay Strong
Thomo

Should you miss a lifting session

During training this week one of the PTC crew was doing it tough. His work sets weren't looking pretty and the effort required was way more than usual for the weight of the bar. After a nice technical yawn (vomit!) he pulled the pin and wisely called it a day.

This episode got me to thinking of how do you know when to take a day off from scheduled session. My hypothesis is that more often than not the indicators for a potential bad session are there prior to lifting we just miss them or try and work through it.

So how do you know when to take a session off. I remember back in the day reading an article by Mr Olympia Frank Zane and if memory serves Frank was a keen archer. He wrote that in the mornings upon waking he would go down stairs load up his bow and take a shot at his target. If he got it first or second try he know his Central nervous system (CNS) was cool and it would be a good day. However if it took 5 or more attempts he knew he might be a little low and would rest up, eat more and come back tomorrow.

Now I don't know about you but I am a bit worried if any of the PTC Perth guys have a bow and arrow beside their bed in the mornings let alone Frank Zane. However there are other methods that are a little less dangerous or whacky!  Most of these methods are based on observing the state of your CNS through neurological and physical coordination. If you are off and heading to overtraining neurological coordination can be off.

Dan John suggested the old circle on a piece of paper test. When you wake get a pencil and tap out as many dots on the page as you can in 10 seconds. On days when you are feeling crap and more than a little off you should find the number of dots should fall by about 25% indicating a problem. Other methods include measuring grip strength.

Elite coaches suggest the standard practical measures are a lifters appetite, presence of altered sleep patterns and most obviously a lifters mood. Now the last is a little tricky for recreational athletes as often the normal work and family commitments can put us in a funk that is not related to physiological training outcomes. Hey I have had many days where I didn't feel like training yet had a great session, most recently my deadlift PB session.

The key point is as always, get a baseline. Use one of the standard methods and really get to know your body. As I mentioned at the start of this post the signs of over training are always there and if you have a shit session often its because you didn't listen to your body!

Stay Strong 

Thomo

2013 Powerlifting Principles

With a new year brings the inevitable resolutions and goal setting. Rather than specifics I thought I would share some basic principles that will guide me this year:

1. Be realistic: so often I hear people planning  to add 50kgs to their bench in the year. Now while 50kg may be  achievable for a beginner or an intermediate it is just plain dumb for the rest
2. Start easy: linked to number 1 and constantly espoused by Wendler is the concept of starting light. I don't know why so many lifters start each cycle so heavy. When you do invariably you run flat bang into a brick wall less than a month later. I like the Wendler approach of starting light and building up to your max over time
3. Focus on the important stuff: I think it may have been Dan John that said "you only have 5-7 good sets in each session. Yet time and time again I see guys,  particularly those on full body routines doing wayyyy to much each session. Don't misunderstand me assistance work is required but this stuff should be worked at 60% of 1RM not going to failure and busting your ass
4. Stop believing everything you hear and read: Sandow built at kick ass physique and was strong as an Ox in the late 1800's and he didn't use the Westside conjugate system, or HIT or a pre-workout powder or any other of the fucking 1000 things that fuck with your mind when you read the next latest and greatest technique that you 'just have to add' to our routine!!!
5. Eat Right: That means knowing your base calorie requirements and eating to match your current goals and particular cycles. I haven't known many people that can do this well, though Damon Hayhow springs to mind as someone who was brilliant in this regard both personally and for his clients
6. Remember there are more important things than training: Yes I know its hard to believe but you know finishing that degree, playing with your kids or just earning a living should probably take higher priority. Bottom line is...keep some balance!

Stay Strong

Thomo