elitefts™ Sunday Edition - Four main workouts a week: Two Maximum effort workouts (one for bench and one for squat/deadlift) and Two Dynamic effort (speed) workouts one for bench and one for squat/deadlift).
- ME workouts follow the DE workouts by 72 hours. If you do your DE bench on Monday, the ME bench workout will be on Thursday.
- Do not have back to back ME workouts.
- Workouts typically consist of one main exercise, one supplemental exercise, and one or two accessory exercises.
- Less is more, more is less.
- Dynamic effort bench days always use the bench press as the main exercise (grips inside of contest width) for 8 sets of 3 reps at approximately 50% of your one-rep max.
- Dynamic effort squat days always use the box squat as the main exercise (1” below parallel) for 8 sets of 2 reps at 50-60% of your one-rep max.
- Percentages are a guideline.
- Good mornings are misnamed.
- Rotate max effort exercises at least every two weeks.
- Be fast on dynamic effort day.
- Put your life on the line on max effort day.
- Chuck Taylors.
- Eat and get rest.
- Workout to recover.
- Learn to strain.
- Be open-minded.
- If it works, figure out the why later.
- If it doesn’t work, don’t do it.
- Be patient with the uninformed.
- The conjugate method is as much art as science.
- Be smart but not anal.
- Don’t make excuses.
- Give back to the sport.
- Be focused but keep a sense of humor.
- Nutrition is often overrated.
- Take the aisle seat on the plane.
- Workouts should not exceed an hour.
- Train the chain.
- Train weaknesses.
- Train the core.
- Train for chaos.
- Triceps, triceps, triceps.
- Hurting and being injured is not the same thing.
- Ephedrine = good times.
- Polygamy = extra spotters
- Accommodate resistance.
- Make certain your power rack is anchored before hooking up your bands.
- After seeing the pictures, never let your kids: 1) Play twister with Uncle Jim or 2) Do online research with Uncle Dave at his house.
- A totally safe exercise is probably totally useless.
- Baby wipes, a cut above.
- I don’t know Billy Mimnaugh, but I’m pretty certain I don’t want to see him hovering over a bidet either.
- Be patient.
- Be persistent.
- Be creative.
- Talk is cheap.
- Don’t worry about the other guy.
- Be humble, there will always be somebody stronger than you.
- Adjust and tweak the program as necessary for personal needs.
- I am not the only one who is not a Buckeye fan.
- Get a dedicated training partner.
- An extended middle digit from a training partner is not necessarily a rep count.
- Don’t sweat the small stuff.
- Black underwear is a good idea.
- Again, don’t sweat the small stuff.
- Why do this? It’s because it’s what I do.
