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July 6th 2009 Training

International Bench day

1A) Bench
Bar x 10
95 x 10
135 x 10
185 x 5
225 x 5
275 x 3
315 x 1
345 x 2,1,2,1,1,1 stopped early on these due to elbows and shoulder searched for something pain free
315 x 1
275 x 3
275 with foam x 1
315 partial pin press x 1
225+ foam x 15

I am stopping pull ups, I stopped them and in a short time had no more elbow pain and shoulder pain went away. I’ve been easing back in to them and each week elbows are getting worse now pain on all pressing and rowing moves after just three easy weeks of them the payback is not worth the pain they give me which sucks as they are a great move. Maybe in the future when I decided to go down in weight

The elbow pain at about half way down gets Bad and that causes me to flair the elbows and then that starts causing the shoulder to hurt it’s a big cycle that I think starts with the pull ups

2B) Rope rows
stack x 10
Stack + red band x 17 sets


4 sets of the following
Band pull aparts
Band flys
Band ex rotations
farmer side bends and grip work

that’s it OK session wish I would have not had the pain and could have done my pressing, next two pressing session will be low load high volume

July 4th 2009 Training

Squat training

I started trying to get the glute and ham loose an hour before every one showed up lots and lots of body weight squats and such I felt good just the glute and ham soreness

So Lots of body weight stuff

Squats
Bar x 5 x 3sets
135 x 5 x 2sets
225 x 3 x 3 sets
315 x 3 x 2 sets
405 x 1 x 3 sets
455 x 1
495 x 1 x 4 sets these were OK

-everything was feeling heavy prob due to the hard DL day and that glute needs to get loosened up and heal I stayed there and just dropped downs to work on depth and speed I need to get speed back now that the knees feel better that’s what it stopping me from getting up near 600 and then above but I took what I had today and worked hard cant complain

Also trying to get stance a bit wider which makes me have problems hitting depth I can only go so wide the bones bind in the left leg that’s reconstructed but if a can even get a few inches wider it will help if I can get the hip to cooperate it will take time.

Speed squats with tendo
385 x 1 x 6 reps

Squats
315 x5 x 5
Trying to get the left leg to fire more and get fast in the bottom hit the depth

Just lots of squatting today

Reverse hyper with just left leg
5 sets

Ball sit ups
3 sets

An OK day for me an some great training by Kim "The Polish Express", Cowboy Gene, and Troy "The Fiery Canolli", happy independence day all

July 3rd 2009 Training

OH press day

Warm up some body weight squats, band pulls and presses

1A)Log Strict Press
90 x 5
140 x 5
180 x 3
220 x 1
230 x 1
240 x1 x 2 sets
250 x 1 x 3 sets
Not bad for strict pressing a 12 inch log its coming along

1B) Chins
Bw x 3 x 10 sets
Bumped it to 3 reps this week they were easy and mainly no real should pain wasn’t quite right but no pain, hands hurt like a big dog from the Dling Wednesday

Assistance stuff lots of band stuff for arms shoulders and back high rep get some blood flow
that’s it.

Seeking and Accepting Mediocrity as Excellence!

The road to an all around lowered baseline. I recently had a discussion on my facebook page that caused quite the response so I thought it warranted further discussion here.

The discussion began as my simple note of the ever-growing number of people/clients with eating disorders, i.e., bulimia or anorexia. Also, the increase seems more so in young men/boys than in young women (who oddly may be taking the opposite route and getting larger). I also suggested there appears to be a lack of desire in people to want to put in the work, or even desire, to carry around an above average amount of lean mass and strength. The desire for men to be masculine, or masculine simply as an acceptable trait (by the majority) seems to have passed. That the large, the strong, the “men”, are truly a dying breed today.

To clarify, in my original statement I was not knocking on people whom have a healthy relationship with training and nutrition and are meeting their goals of getting crazy lean, ripped, or shredded - that's all good. I am talking about a growing population of people who have a real fear of body fat; a fear of adding any, a fear of athleticism, of work and a fear of waking up one day - HUGE. There appears to be a striving by young men to stay boys, and not progress into men.

Like most great discussions this did not stagnate, but evolved to greater issues. It moved on to a discussion about how “the masses have truly settled for an occasional glimpse of mediocrity!” (Shawn Phillips www.fullstrength.com)

Sadly, like Kalle Beck added, most girls these days on average, outweigh, and can outperform their boyfriends.

That’s all good, and I am all for women being empowered and kicking ass, but even if we take this to a simple, primal, hormonal level this is impossible without an asserted effort put in to make it the norm, as opposed to the occasional genetic exception.

Shawn Phillips is exactly right; it’s more a desire and a huge push to be LESS. There’s a constant focus on deprivation and subtraction instead of a focus on the positives of growth and advancement; an actual defiance of your natural inclination to grow and mature. An ignorance that this early self imposed inhibition of your natural ability to grow, to build, get strong, will in and of itself remove the negative (body fat) by default and in a positive instead of negatively focused way.

The real problem however I think is like Shawn pointed out; it’s more than a fear of fat, a fear of growth, and maturity, and more a problem of the actual desire and goal of this generation to be less than they could be; a goal to hold themselves back from what they are able to do with little effort versus what they could accomplish if they were to strive to excel.

When did this happen? Why did this happen? Can we fix it, and how? When did it become unacceptable to show some desire, inner and outer strength, to reach more then you and others may think possible?

My friend Julie Watkins chimed in on this discussion and her recap of a recent viewing of the new movie, Twightlight with her young daughter. I can’t help but think it’s largely media driven like much of everything else is, but when and why? When did we get this shift where we as people, are measured not on our personal, mental and physical growth, to being measured on how much we can avoid it?

If you take the time to look, kids, young adults, are more revered by their peers for their ability to avoid hard work and achievement. These underachievers are put on a pedestal for how much outside product, “material goods,” they can obtain with as little mental, physical, and emotional work, stress, and growth they can put in. It’s the kid that has gained the ability to exist, to live as a zit on the ass of life, just along for the ride that gets the most accolades. WHY?

I can’t help but know that this seeking and accepting of mediocrity and flat out underachievement as excellence today is simply a hard road to an all around lowered baseline, in our world, our country, and our lives on all fronts. A personal, physical, spiritual, and governmental down spiral. We need to demand it back somewhere, somehow. Leading by example and passing it on of course; but WE, those who have a love, a desire, and passion for growth, advancement, and joy of hard work and what it brings us need to again become the majority, or we will go the way of the dinosaur. I dread seeing that world - a world full of existence, but with a lack of life.

Originally Published On StaleyTraining.com

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July 1 2009 Training

Deadlift Day

I am not feeling great right glute is very sore liked knotted up you can se it makes me raise at the hip from pain to lay off the glute and use my hams and back in stead, plane was to go up to 630 fast and hit singles, well I got her but Everything was a struggle and very slow today all things considered it was a productive training session. I worked hard

Squat warm up
Bar x 10
135 x 5 x 2sets
225 x 5 x 2 sets

I tested anew preworkout supplement today, BAD!!!! Idea, I was shaky, cold sweats, not calm and focused stomach not stabile all that and add the fact I already felt slow and a bit beat up. Some others may like that not Me.


Deadlift
225 x 2
315 x 1 x 3
405 x1 x 2
495 x1
585 x 1 x 3 sets
630 x 1 x 5 sets

These were nearly SLDL’d but I got the work in

Step ups just left leg,
3 sets

My glute hurts, it’s a hell of a knot. Not like an injury just an ache like knot no sign of injury.
I am much better training in the AM but I am much better at Dling then squatting that’s why I moved squat to my sat morning session and DL here Il stick to that. If I can do these late in the day I can do more in the AM.