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

Don't Buy Bodybuilding Supplements in-store ( In Australia)

A quick post for my followers in Australia.

Given the overwhelmingly favourable position of the Australian dollar against the greenback its about time you started making local supplement stores pay for the pain they inflict on you at the cash register.

A few years ago with the currency down under was fetching only 50-60 cents in the dollar your local store would hit you up $90-110 for your Gaspari Size-On. Now the Aussie dollar is above parity and guess what the price is still the same! Now if the implication isn't clear then perhaps my visual representation of this transaction will help!

• Guess which one you are?

If http://www.bodybuilding.com/store/specials.html offers Optimum Gold Standard 100% Whey for $46.00 US then why would you pop down to your local store and hand over the smiling salesman $90 (average perth price) for the same product. 


Simple story....if you live in Australia and use supplements then order in bulk online from the USA and save your hard earned dollars.

Stay Strong
Thomo

Bench Presses are for the chest not the face!!

As many of you know my work requires me to spend time at remote of mine sites on a regular basis. The mining industry places a premium  on risk management, hazard awareness and overall safety to ensure their stated goal of zero harm is achieved.

Unfortunately this level of safety awareness is absent in many trainees approach to the gym.  Open another tab in your browser right now and Google "barbell accident", then spend ten minutes cringing at what you see. Granted some of the videos occur in competition but a significant number are of recreational lifters like you and me.

Performing even a cursory analysis of these incidents it's evident most were completely avoidable if the potential hazards were considered prior to lifting. I'm not advocating we do a formal risk assessment every-time we lift but being safety aware and implementing common sense precautions costs nothing and ensures a safe lifting environment.

Now what follows is my list for keeping it safe when you lift. It assumes like me you don't lift in one of the those gyms that provide great instruction/equipment etc, rather its for all of us that have to make do in shitty gyms with owners more interested in the colour of our money than the safety of the environment.

1. First, safety starts with you. That means get your head in the game and think about your environment prior to lifting, spot potential hazards and clear that shit up before you get under the bar!
2. Never bench alone. This is the single greatest cause of accidents, particularly if you have a home gym set up. It doesn't matter if you are only moving moderate weight as 60kgs landing on your neck can still mess you up permanently. Ideally where possible always bench in a power cage with the safety catch bars set at an appropriate level. 
3. If you are not in a cage, always use a spotter. This introduces a second complexity in that in many average gyms there is a huge disparity in spotting experience. It can be to quick a hand off (dangerous if you are not set), the one arm lift out (nothing like an uneven bar handed to you!) or your spotter looking at the fitness girls ass instead of you slowly going backwards with 3 plates! If you ask for a spot make sure you give the guy decent instruction before you let him near the bar.
4. Don't use a false grip (thumbless), there is a reason this is called the suicide grip. 
5. Check the floor. I am not sure about your gym but where I train every halfwit leaves shit in the most inappropriate location, ends of barbells sticking out from racks, loose small plates strewn everywhere.  In an environment like this moving your favorite bar from one rack to the next can be hazardous.
6. Check your equipment. It never fails to amaze me how many tradesmen check their equipment (don't say it you know what I am talking about!) before work each day but think its fine to trust the rusty bent bar in the corner power cage without so much as a glance. I recently had  the sleeves of one bar drop off when I picked it up, the retaining screw had come off. Nice to find out when I was checking it rather than when I was squatting!
7. The golden rule...DON'T DO DUMB SHIT like the those below. You are just inviting trouble

Till next time stay strong
Thomo

Gym Owner... WAKE UP!!!

Tuesday rant of the week en-route. But first a brief tangent.

As a boy I used to love visiting my grandfather in his shop. His office was a wondrous environment filled with gadgets, tools and books that could occupy a small boy for hours. However one aspect sticks in my mind. On the back of his office door was a poster resembling a single frame of a carton. It showed an over-sized man leaning forward to smell some flowers. The caption read..." what a beautiful day, the sun is shining, the birds are singing...now watch some bastard come along and stuff it up!"

Now that poster always stuck with me and it pretty much sums up my day. Great day today relaxed, beautiful weather for spring confirming Perth Western Australia as the the best location in the world to live. Given I had a little time on my hands I thought I would progress my hunt for a new training location. As many of you know despite loving the life of a management consultant my plan is to also open my own training facility in the next 3 years. Primarily an old school facility for power lifters and strength athletes. In the interim however I am in an endless loop  trying to find a half decent facility to train at.

I recently became aware of a new facility, had spoken  to the owners in their first week and was interested in checking it out. Unfortunately one thing lead to the next and several months had passed. It was now time to reconnect. The website looked ok, they have a couple of cages a, new unilateral equipment (so what lol), a prowler and turf (excellent) along with a vibe that they have some idea. I was a little skeptical as they worship at the shrine of Poloquin. Yes Charles is a guru and all but you know when staff are Poloquin certified that means a heavy emphasis on flogging you his supplements and mobility assessments etc.

So with this in mind I gave them a call to get a sense of the prices, the conversation went something like this..

Them: " Hello this is xxxxx how can I help"
Me: "Hi I saw your website and was interested in finding out a few details. Could you tell me what a 1 year membership would cost?"
Them: "Ahhh I can't really do that"
Me: " Sorry..you can't tell me how much it will cost??"
Them:"No its policy but if you would be happy to pop down I..."
ME: "Really??,cmon I live a 40 min away. You don't believe in the quality of your service sufficiently to quote me a price before I take 2 hours of my day to visit you???"
Them: "No...ahhh..ummm..yeh I am sorry but sometimes other gyms call up and.."
Me: "Ok so let me get this straight, you have a gym you believe in, a gym that you suggest via your advertising that will be just perfect for me, but the cost of that experience has to remain a secret until I visit you?!!!"
Them:"Yes I am sorry but we..."
Me:"No its ok I will take my wallet elsewhere"


                                  
Now for fucksakes, what is that. That sort of stupidity i.e. Price on application (POA) smacks of the bad old days in the gym game where they forced you to come in to the gym so they could front you for the hard sell and sign-up. What this does tell me is that they are chasing the uninformed indolent fool as clientele. A sophisticated user of gyms could see the benefits these guys were offering so why play games?

 I understand it's a hard game in which to differentiate but really this type of Guerilla  marketing just panders to the uninformed and leaves a distinct bad taste in the mouth.

Now I contrast this against a quality gym owner like Brisbane's Damon Hayhow whose gym I have had the pleasure to train at. The guy is a great coach, goes out of his way to assist and gives you all the information you will ever need upfront: a class act!

Sadly I would have been happy to pay 20% more than my current membership to use the facilities at Floreat. But at the very first step of the customer experience they defaulted and so on principle they don't get my $$$$ nor recommendation to all of you knucklehead iron freaks out there.

So the lesson guys, if you open a shiny new gym use some common sense. Believe in the product and don't play games if you are worried you price will frighten people away then you are in the wrong game and don't need those clients. Be upfront otherwise all the shiny equipment, infra red sauna's and Poloquin endorsements won't mitigate dumb policy!

Stay Strong
Thomo