MONDAY - 5/3/1 INCLINE BENCH, CHEST, AND SHOULDERS
I sure am glad to be back training in my basement instead of being in Aruba, he says dripping with sarcasm
VACATION TRAINING ARUBA STYLE
I am not going to go into detail for each day because it is just not that important. It is not like I was training for a meet. It just shows what I did to keep myself in working order and from blowing up 10 lbs while away. It is awesome to stay in a […]
OPERATION BE LESS FAT - 8 DAY ONSLAUGHT - THE RESULT
The secret recipe to losing weight is inside. Shhh, don't tell anyone.
DO YOU NEED A DAY OFF FROM TRAINING?
The age old question for gym goers since the dawn of the dumbbell
OBLF 8 DAY ONSLAUGHT - DAY 4 - WHAT'S THE TRICK
Diet was perfect. Training and conditioning was done.
OBLF 8 DAY ONSLAUGHT - 3 DAYS DOWN
I'm three days in. Let's see what some benching, squatting, and conditioning work yielded.
DEADLIFTS AND CONDITIONING
Performing light perfect reps for my lower body is keeping my body healthy. Now my mind, that's a different story entirely.
MONDAY 5/3/1 CLOSE GRIP BENCH
I liked 5/3/1 so much I had to get it back into my programming. It's like a warm fuzzy blanket.
TRYING DESPERATELY TO BE LESS STUPID
This is no easy task for me. I had to consult the Ex Mayor of Rhodestown
DELOAD, HOW DID I KNOW IT WAS TIME
Last week was an unplanned deload, but then again, I don't really plan them anymore.
NOTHING BEATS CONSISTENCY, HERE'S HOW I DO IT
Follow one of the best raw and multiply bench pressers "Operation Fat Loss" as he looks to break more records in a new weight class.
OPERATION BE LESS FAT - FALLING OFF THE WAGON
DID ANYONE HEAR A LOUD THUMP? WHAT TO DO WHEN YOU FALL OFF THE WAGON
5/2-5/3 DEADLIFT DAY AND ?
SATURDAY - DEADLIFT Warm-up 20 bird dogs 10 kneeling hip circles 5 kneeling thoracic extensions 5 Cat/camels 20 arm circles pronated and supinated Training Trap bar deadlift 185 10x10 Dbl rows 50 5x11 Football bar rev curls 55 3x10 Post-hab 20 bird dogs 10 kneeling hip circles 5 Cat/camels 5 kneeling thoracic extensions 20 arm […]
4/30-5/1 CONDITIONING AND MAX EFFORT BENCH
I was surprised with my max effort work. It's been a while since I have done singles.
TUESDAY / WEDNESDAY - FINALLY BACK TO SQUATTING
I'm starting to feel almost as good as I look. I know, impossible you think.
OPERATION BE LESS FAT - IS THERE REALLY A WAR ON CARBS?
Are carbs really that dangerous that we have to fight them?
MONDAY - CRUSHING SOME DYNAMIC EFFORT BENCH
It's the first day of the rest of my training career life.
A FRESH START
I have been keeping busy with the little stuff, but have not really been motivated. I have been slacking with training intensely and posting regularly. It's time to get back on track.
COMBINING SHOULDER HEALTH AND THORACIC MOBILITY
I FELT WAY TOO BEAT UP TO BENCH YESTERDAY, SO I DID A RECOVERY WORKOUT. YTWL's WERE A TWO FOR ONE EXERCISE.
WRAPPING UP LAST WEEK'S TRAINING
I'm not at my best, that's for sure. At least I got to start squatting again.
How to Train the Final 2 Weeks Before a Bench-Only Meet
Don't waste a good training cycle and lose your momentum two weeks out. These are the techniques I used for my 780 bench.
PHYSICAL THERAPY AND TRAINING
YAY, GET TO START PHYSICAL THERAPY AGAIN! I ALSO DID SOME TRAINING. HERE'S MY UPDATE FOR MONDAY THROUGH WEDNESDAY. READING IT MAY CAUSE YOU TO GAIN 1% ON YOUR BENCH
OPERATION BE LESS FAT UPDATE - REACHING A NEW LOW
Reaching a new low and the numbers that are getting me there
THIS WEEK'S TRAINING - FEELING LIKE A BODYBUILDER
If I was a bodybuilder, my name would be Jay Cutlet.
WHERE HAVE I BEEN - TEARING MY MCL, THAT'S WHERE
I'm damaged goods, but is there a silver lining in all of this?
5/3/1 BENCH NIGHT 410X10 WITH VIDEO
Last month I only hit 405 for 7 and that just was not acceptable. What did I do to fix it.
TUESDAY, WEDNESDAY, AND THURSDAY, I GOT BETTER. DID YOU?
I am constantly doing the little things to try and get better. It's not easy being the Supple Rhino.
5/3/1 CLOSE GRIP AND AUTO-REGULATION
Sub-maximal programs such as 5/3/1 are much more user friendly when it comes to auto-regulation
