Friday, December 4, 2009

My Review of Shock Doctor Power Gel Ultra Mouthguard

Originally submitted at MMAWarehouse.com

Patented semi-rigid Shock Transfer Core design provides ultimate protection, fit and lower jaw stability in a compact size for easier breathing and speaking. Compression Fit System promotes easy and precise molding for a super tight fit. PLEASE NOTE: No returns or exchanges on mouthguards for...


YEAH!

By scal from Horsham, PA on 12/4/2009

 

5out of 5

Sizing: Feels true to size

Width: Feels true to width

Pros: Easy To Breath, Dissipates Shock Well, Custom Fit, Comfortable

Best Uses: Martial Arts, Full Contact Fighting

Describe Yourself: Competitive Athlete

Out of the 3 mouth pieces I own, this is the one I use the most.

This one survived a few trips through the dryer.

(legalese)

Sunday, September 13, 2009

Max effort lowerbody

Max effort lower body

DL 405 x2 singles

Barbell Stepups
150 4x15


Note: I felt really week. I wasn't able to train all week with work. I haven't eaten enough with these 10 to 18 hour work days including labor day. At least I was able to increase the poundage on the stepups.

Saturday, September 5, 2009

Clean and Jerk

Clean and Jerk
95 x5
135 x2
205 5 singles

Wednesday, September 2, 2009

Repetition upper body

++++++ REPETITION UPPER BODY ++++++

Floor Press 95 3x30

db Tricep Extensions 25 4x5

Pullups 3x12

Shrugs 215 3x15

Curls 85 1x10
75 2x10

Ab Circuit
50 situps
50 obliques with 50lbs
50 leg raises from the floor

Monday, August 31, 2009

LOWER BODY

+++++ LOWER BODY +++++

Front Squats
Warmup Full clean bar 3x5
135 x5
225 x1
295 5 singles

Barbell Step-ups(20inch box) 145 4x15 note: This was very brutal STILL

Good Mornings 105 3x10

Thickbar static holds 168 x3 didnt count

Wrist curls3x15

Saturday, August 29, 2009

Max Effort Upper Body

+++++ Max Effort Upper Body +++++

Thickbar Floor Press 5 x 198

Reverse Grip Floor Press 4x10 135

Barbell Rows 4x15 135

10lb plate flies 3x15

Barbell Roll-outs 3x10

Thursday, August 27, 2009

Repetition upper body

++++++ REPETITION UPPER BODY ++++++

Floor Press 95 x30 x25 x20

db Tricep Extensions 25 4x5

Pullups 4x10

Shrugs
255 3x10

Curls
75 3x10

Ab Circuit
50 situps
50 obliques with 25lbs
50 leg raises from the floor

Monday, August 24, 2009

Lower Body

+++++ LOWER BODY +++++
Front Squats
Warmup bar 2x10
135 x5
225 x1
275 5 singles

Barbell Step-ups(20inch box)
135 4x15
note: This was very brutal

Good Mornings
95 3x10

Thickbar static holds
168 60 seconds
168 15 seconds
168 30 seconds

Max Effort Upper Body

From Saturday

+++++ Max Effort Upper Body +++++

Thickbar Floor Press 5 x 168
Reverse Grip Floor Press 4x10 128
Thickbar Rows 3x15 128
Rope Face Pulls 3x15

Hanging Leg Raises(knees to elbows) 4x15

Wednesday, August 19, 2009

C&J

175 5x3

Sunday, August 9, 2009

Deadlift

Deadlift
135 x5
135 x5
225 x2
315 x2
365 x2
435 x1

DB Curlz
3x5 50
-SuperSet-
DB Shrugs
3x15 50

Friday, July 31, 2009

Pause Squats

Parallel Pin Pause SQUATS
78 x10
168 x5
258 x3
348 3 singles

Clean to OHP
45 x20
95 x5
135 5x5

Barbell Shrug
235 3x10

Curlz
25 3x12
-SuperSet-
Front Shoulder raises w/ shrug at top
25 3x12

Wednesday, July 29, 2009

DEADLIFT

DEADLIFT
135 x10
225 x3
315 x5 doh
315 4x5 mixed

Sunday, July 26, 2009

Clean and Jerk

Clean and Jerk
175 5x5

Front Shoulder raises 35 3x12

Friday, July 24, 2009

Thickbar OHP

Thickbar OHP
78 x10
128 x5
148 4x5

Front Squats
Bar x10
135 x5
235 5x5

Barbell Shrugs
bar x10
225 3x10

I'm not sure how much I should SHRUG!

Wednesday, July 22, 2009

DEADLIFT MAX!

Deadlift
75lbs x10
135 x1
225 x1
315 x1
415 x1

Thickbar Rows
168 5x10
-SuperSet-
OHP(from floor)
168 5x5

Chinups 5x5
-SuperSet-
Front shoulder raises
45lbs 5x5

Sunday, July 19, 2009

Neck Training Article

The Yoke By Jim Wendler
For www.EliteFTS.com

The importance of the yoke was brought to my attention when I was a junior at Wheeling High School in Wheeling, Illinois. I was sitting in English class when Alison Kopec, who was sitting directly behind me, grabbed my traps, gave them a thorough rubbing and complimented me on their size. She did so with a certain amount of sexiness and purpose that whispered, “Let’s get it on.” This is when I realized that having a big yoke could potentially lead to some dirty carnality. It never did, but I haven’t won the lottery either, and I’m still playing. From then on, I’ve been a proponent of building a massive yoke. But it wasn’t until later that the term, “yoke” would become part of the EFS vernacular.

Fast forward 14 years. Dave and I are getting measured for dress shirts. I’m about to get married and neither of us have a shirt to wear. Nothing fits off of the shelf so we bring someone to the EFS Compound to measure us. As the guy is measuring us, we notice that one measurement involves going from shoulder to shoulder, with the tape measure being brought over the traps. He mentions that this measurement is the “yoke”. Dave and I compare measurements and I’m happy to say that I came out WAY on top. It was such a crushing defeat that we had to console Dave for a week. It was not an enjoyable week at the Compound, but I was secretly smiling. I was King Yoke @ EFS.

What is the yoke?

The yoke is comprised of several different muscles, none of which I know the technical names of. So to save face and to speak the language of most of my constituents, the yoke is the traps, rear delts and the neck. Of course the traps are the most popular faction of the yoke, but it cannot survive without the neck and the rear delts. They must co-exist.

So why would you want to big a yoke?

Besides the possibility of a large yoke getting you some nighttime nummsies (which should be enough to convince any man), the yoke is the basis on which you will be judged. This may seem like a harsh statement, but let’s face the facts. We live in a society that judges on physical appearance. Having big legs is ok, but no one notices. Big arms make you seem too narcissistic. A big chest makes you look like Captain UpperBody; a superhero no one wants to dress up like during Halloween. So that leaves the yoke as the essential body part to develop.

I have said this a million times before; a big yoke = instant respect. No one wants to screw with a guy that has a big neck and a thick yoke. A massive yoke smells of hard work, strength, fighting and toughness. Every other muscle can be small if a big yoke is present.

So here are my rules to a big yoke. And to the doubters here is a picture of me and my yoke. This was taken right after prom. Aren’t we cute?

Image

Yoke Rule #1 – Train Heavy

The history behind the development of the yoke started in the 8th grade. This is when I started to train. I didn’t know how to train but I did train heavy. This is the key component of being beefy. You cannot big a thick, impressive yoke handling weights that would be called “pink” if they were a color. Your training has to revolve around heavy squats, benches, and deadlifts. This is nothing that hasn’t been said before, but should always be reiterated. This is the most important rule if you want to go to Yoke State University.

Yoke Rule #2 – Deadlift

If you were to put me on a deserted island and allowed me to do one exercise, I would pick the deadlift. Also, since I suck at the deadlift no one would see how bad I was at it. No other lift works more muscles than the deadlift. The irony is that few people do this lift and when they do, it’s “for reps” or for “form work” so they don‘t hurt their back. These terms are code for “pussy”. Yes, I did just say that, but let’s be honest and call a spade a spade. So you must pull and you must pull heavy.

Yoke Rule #3 – Hang Cleans/Snatches

I know some people aren’t keen on the Olympic lifts, but they are gold when developing the yoke. While the Power Clean/Power Snatch are OK, the “hang” versions are much better. This is because most people will use more upper body when doing hang cleans or hang snatches. I recommend doing them one time a week, for 3-5 sets of 3-5 reps. Don’t be afraid to use straps. The Olympic lifts were a big part of my program for a number of years and I credit them for building the foundation of a proper Yoke. Don’t be afraid to try clean grip snatches.

Yoke Rule #4 – Neck work

I’m a card carrying member of the Neckwork Network. I think every man should be doing neck work, regardless of sport. No one wants to have a stack of dimes holding their head in place. It’s embarrassing. As for exercises, I’m not a big fan of neck bridges as they seem unsafe and every time I see someone doing them I have this intense urge to kick their heads out from underneath them. Since I know I’m not the only that thinks like that, I’ll play it safe and stick to the neck harness and the 4 way neck machine. Now let me bestow some wisdom on you; don’t try to max out on these exercises. I tried putting a 100lb dumbbell on the neck harness and after a couple of reps, felt an intense pain in my neck. Not a good thing. When training the neck, either with the neck harness or the 4 way neck machine, stick to higher reps – 10-30 reps. I like to do neck work after each workout. When I was lugging the pigskin for University of Arizona, I would 2 sets of neck work every morning and 2 sets before I went to bed. I put my neck harness beside my bed as a constant reminder. I did sets of 30 reps. Bottom line; do some neck work or be doomed to a life of buying off the shelf.

Yoke Rule #5 – Shrugs

Shrugs are the most common and popular yoke exercise and for good reason. They are easy to do and they work. I have done my fair share of shrug variations and found that each one of them is unique and special. Here are some of my favorites –

* Barbell Shrugs
* DB Shrugs
* Trap Bar Shrugs
* Fat Bar Shrugs
* Power Squat Shrugs
* Safety Squat Bar Shrugs
* Chest Supported Row Shrugs
* Power Shrugs

The key to doing the shrugs (as with all exercises) is to maintain good form. Reps should fall between 6-20. Don’t be afraid to do some high reps with them.

Yoke Rule #6 – Upright Rows


Now I know some people laugh at this one, but they are weak and pathetic, so pay no mind to their chuckles. Up rows were a staple of my training for many years and I recently brought them back. After a recent up row session, my wife commented on the new growth of my traps so I know these work. I don’t like doing these too heavy as they hurt my shoulder sometimes and my form goes in the dumper. These are done for higher reps; 10-15.

Yoke Rule #7 – The Others

There are several other exercises other than the ones listed above that can contribute to a massive yoke. These include; face pulls, rear delt raises, seated dumbbell power cleans, chest supported rows, pull-ups/chin-ups and barbell/db rows. All have a contributing factor to the growth of the yoke, but you can survive without them. Now there are no more excuses for having a small yoke. This is not something that can be developed overnight. The maturation of the yoke takes time. Be patient and the rewards will be great.

One Handed Deadlift

One hand DL
135 3x3 each hand
225 fail
185 fail
168 thickbar fail

Thickbar Shrugs
3x12 168lbs

behind the back wrist curls
3x20 75lbs

Curls
5x5 75lbs

Neck Bridges 3x20
Front neck hand resistance 3x20
Neck 17inches

Saturday, July 18, 2009

Snatch and Front Squats

20in box jumps 3x10

Snatch

Bar x5
65 x5
95 3x3

Front Squats
Bar x10
65 x5
225 5x5

Wednesday, July 15, 2009

Weak

I planned on doing some heavy Snatches today. But I felt so weak. I gave a double red blood cell donation yesterday, so that could be why I felt so weak....

I ended up doing some higher rep assistant stuff.

Snatch
bar x5 x5 x5
95 x3
135 x3

Upright Rows
65 3x12

Overhead Shrugs
65 3x12

Monday, July 13, 2009

OHP

Thickbar OHP
bar x5, x5, x5
148 x3
128 5x5

Pullups 5x5

Thickbar Rows
148 3x10

BB Curlz
165 3x10

Neck Bridges
3x12

Saturday, July 11, 2009

Deadlift

Max day, trying to get my Strength back to where it was.

Deadlift(double overhand)
bar x5, x3, x1
135 x1
225 x1
315 x1

Deadlift(mixed grip with belt)
365 x1
405 x1 (ugly)

Thickbar Rows
3x10 128

Thickbar Shrugs
3x10 128

Friday, July 10, 2009

Hang Full Cleans

Hang Full Cleans
Bar x10
95 x5
135 x5
155 5x5

Push Press
5x5 135

Tuesday, July 7, 2009

Squats

Thickbar Squat
5x5 288

Pullups
1x10
3x5

Thickbar Rows
3x3 168

Bodyweight Rope rows
3x10

Monday, July 6, 2009

Miracle Supplement

FISHOIL

1. Mental health booster
The long-chain omega-3 fatty acids are a brain booster because they contain DHA and EPA that are both vital for the proper functioning of the brain. As a result, brain power is increased, which can lead to increase concentration, increase creativity, and improved memory. The person will grow brighter.


2. Promotion of vibrant and youthful skin
Fish oils revitalize aging skin by enhancing the production of youthful-giving collagen and elastin. Anti-inflammatory eicosanoids are responsible for reducing skin inflammation, thus reducing wrinkles that are also produced in high quantity.

3. Decrease in the development of mental illnesses
Chemical imbalance–induced mental disorders result when the brain has low level of EPA and DHA. Mental disorders like Alzheimer’s disease, Parkinson’s disease, multiple sclerosis, dementias, and schizophrenia can develop if the brain cannot regulate mood swings, extreme emotions, and depressions.


4. Reduced risk of breast cancer

Fatty acids from fish oils stop the mutation of healthy cells into cancerous cells, inhibit unwanted cell growth, and kill existing cancer cells. As a result, the formation of three common cancers—breast, colon, and prostate cancers—are prevented.

5. Improve cholesterol level and Prevent heart attack

Fatty acids found in fish oils like DHA, EPA, and DPA help lower bad cholesterol, LDLs, triglycerides, and blood pressure. They prevents heart attack by taking care of your heart, veins, and arteries. According to research, fish oil fatty acids increase good cholesterol, HDL, , and prevent blood clots from forming before they can inflict damage to the body.

6. Supplement for pregnant mothers
According to studies, mothers that take fish oil supplements have lower risk of premature delivery. They promote proper fetus development to avoid growth problems, behavioral disorder, and promote pro-brain development. The fetus develops into a smarter and healthier baby.

7. Reduction in the development of mental illnesses among children
Another example of the fish oil omega 3 benefits is its ability to treat ADD, ADHD, dyspraxia, and dyslexia. Children suffering from these disorders are given a renewed hope in life by the resulting improvement in their behavior.

8. Immune system booster

The enhancement of the immune system is due to the fish oil–induced serotonin production, a hormone that makes people happy. Happiness can deal with emotional issues effectively, thus promoting well-being.

9. Promote calmness and relief stress
Omega-3 fatty acids can reduce stress and the resulting high stress hormone that can do damage to the body, according to some research.

10. Reduced inflammatory pain

Pain from inflammatory arthritis, cystitis, and gastritis, to name a few, is reduced by taking fish oil as supplement or as natural food. Long-chain omega-3 fatty acids help regulate the body’s inflammatory response, thus relieving inflammatory pain.

Source: http://omegafishoil.blogspot.com/

Sunday, July 5, 2009

Jerk max attempts

Jerk
Warmup bar x10
65 x5
95 x1
135 x1
205 x1
235 (f)(f)
225 x1

Grip Work

Wrist Curls
bar x25
45lbs x25
45lbs x25
45lbs x25

Wrist roller
3x3 25lbs

CoC #2 parallel
5x10

Clean & Jerk

7/3
Clean & Jerk
bar x10
95 x5
8 singles 185

Wednesday, July 1, 2009

Grip Work

7x10 CoC#1

Tuesday, June 30, 2009

Squats

Thickbar Squats
Warmup x10 128, x5 128, x5 128, x1 168
5x5 278

Rope Pullups
5x5

Wednesday, June 24, 2009

Olympic and Plyometrics

Clean and Jerk
1x5 95
1x5 115
3x5 135

Box Jumps
x1 20"
x1 35"
x1 40"
x5 43"

I kept stacking up the plates, I had no idea I would be able to jump over 40 inches!

New Equipment!





Friday, June 19, 2009

Volume

Volume Light day except DL

ATG Squat
3x10 168

OHP
3x10 78

Thickbar DL
5x5 258

bw Rope Rows
3x10

Saturday, June 13, 2009

Deadlift

Thickbar Deadlift
343 x1, x1, x1

I setup a 2inch PVC pipe 64 inches off the ground connected to my power rack.
Wrist Roller
Towards me 5x5 25, 5x5 50
Away from me 5x5 25, 5x5 50


CoC #2
6 attempts per hand, slightly over parallel

Tuesday, May 26, 2009

Max DL

THICKBAR
Deadlifts
x1 343
x1 343
x1 343

32kg Kettlebell C&J
5x5

Thursday, May 21, 2009

THICKBAR

Bent over Rows
5x5 148

ATG Squat
3x3 308

DB Shrugs
3x15 50

Pullups
5x5

Sunday, May 17, 2009

Strength day

OHP 3x10 78
Kettlebell Clean and Jerk 3x3 32kg

Thickbar DL
3x3 308

Pushups 3x10

Situps 3x10 +25lbs

Friday, May 15, 2009

Cleans

Power Cleans
5x5 155

Incline Bench
5x5 135

Situps
3x25

Monday, May 4, 2009

Pullups
5x5 +10lbs

Thickbar DL
5x5 258

Situps
3x20 +25lbs
Chinups
5x5 +10lbs

Thickbar Rows
5x5 128

Thickbar Bench
3x10 128

Situps
3x20 +10lbs

Wednesday, April 29, 2009

I got a Power Rack!

ATG Squats 258 5x5
-Superset-
Pullups 5x5

Situps 3x20

DB OHP 50(2) 5x5

Thursday, April 2, 2009

Trying to stay motivated

Volume and trying to get motivated. I'm not feeling the powerlifting right now...
I haven't been eating much and work is mentally draining me.

ATG Squat
5x5 225

OHP
5x5 115

Pullups
5x5

Rope Pushdowns
3x12 100

Curls
3x12 30

Cable Rows
3x12 100

Completed in 1 hour 5min

Wednesday, March 18, 2009

Cardio

4 rounds:

Jump Rope 5 min, 1 min full speed
Medicine ball twists x20
100lb Sand bag Power cleans x10
Ab wheel x10
Bridging x20

Squats and volume

I've been doing a lot of cardio and bridging. I didn't feel too well last week, so I took off.

ATG Squat
275 5x5

OHP
135 5x5

Pullups 3x5
Dips 3x5

Cable Rows
135 5x5

Monday, March 2, 2009

Neck work

Neck Bridges w/ 25 lb plate
5x12

I will start measuring my neck too.
16 1/2 in

193lbs.

Saturday, February 28, 2009

Mentally back into lifting

ATG Squat
bar x5
135 x5
225 x5
300 5x5

OHP
bar x10
95 x5
135 5x5 (last rep fail)

Power Clean
bar x5
95 x5
135 3x3
185 x1
185 x1
185 x1

Last week I had 2 lifting sessions. The only thing worth mentioning is 145 ohp 5x5 I wasnt really into the Squats at all.
My sleep has been lacking. I'm glad I pushed through the squats this session. It was intense, Some people were watching me with concern on their face.

Friday, February 13, 2009

Light day

2/11

Light Day

ATG Squat
285 3x3

OHP
140 3x3

Rows
155 3x3

Close Grip Bench
135 5x5

Sunday, February 8, 2009

Volume

ATG Squat
285 5x5

OHP
135 5x5

Hang Clean
135 x5

Deadlift
275 x5
315 3x5

Thursday, January 29, 2009

Light day

Thickbar Light day

Overhead Squats
3x3 128

OHP
3x3 128

Rows
3x3 128

Tuesday, January 27, 2009

Volume

Squat
275 5x5

OHP
95 x10
135 x5
140 5x5

Bent over Rows
135 x5
155 5x5

Saturday, January 24, 2009

Max day

Squat
135 x5
185 x5
225 x5
275 x5
315 x1
335 x1
355 x1 (belt)

OHP
95 x5
135 x5
155 x1
185 (f)
175 x1

DL
Snatch grip 135 x5
225 x3
275 x1
315 x1
365 x1 I feel really weak...

Friday, January 23, 2009

Max day

From last friday


Squat
135 x5
185 x5
225 x5
345 x1

OHP
bar x10
90 x5
135 x5
155 x2
175 x1


DL
135 x5
225 x5
315 x2
365 x1
410 x1 NO BELT!!!!!!!!

Light day

Light day

Squat
135 x5
265 3x3

Bench
135 x5
185 3x3

Rows
135 x5
155 3x3

Tuesday, January 20, 2009

Monday 5x5

Squat
135 x5
265 5x5

Incline Bench
135 x5
175 5x5

Rows
95 x5
155 5x5

Dips
3x5

Pullups
3x5

Friday, January 16, 2009

Thursday, January 15, 2009

Hang Power Cleans

1/14
Hang Power Cleans
155 x5
175 4x5

Ab Wheel x30

Video sometime this week.

1/12
Squat
5x5
250

Overhead Press
5x5
120

Rows
5x5
125

Dips
3x5
Pull-ups
3x5

Incline Situps 3x12

Thursday, January 8, 2009

bench then squat and row

Bench
95 x10
135 x5
155 x5
185 5x5
135 x10

ATG Squat
95 x5
135 x5
225 x5
265 5x5

BO Rows
135 5x5

New routine to try

Abbreviated Workout No. 1

1. Squat 5 x 5

2. Bench press 5 x 5

3. Barbell bent-over rowing 5 x 5

Abbreviated Workout No. 2

1. Wide grip pull-ups 5 x 5-10

2. Parallel dips 5 x 5-10

or

Bench press 5 x 5-10

3. Breathing Squat 1 x 20

Abbreviated Workout No. 3

1. Bent-legged or trap bar deadlift 5 x 5

2. Barbell bench pres 5 x 5-6

3. Wide grip pull-up 5 x 5-10

Abbreviated Workout No. 4

1. Power clean 5 x 5

2. Military press or push press 5 x 5

3. Squat or front squat 5 x 5

Abbreviated Workout No. 5

1. Press behind neck 3 x 10-12

2. Breathing squat 1 x 20-30

3. Stiff legged deadlift 1 x 12-15

Monday, January 5, 2009

Squat Bench

1/5

ATG Squats
bar x5
135 x5
185 x5
225 x5
255 5x5

Incline Bench(all the new years people were in groups surrounding the flat benches)
bar x5
95 x5
135 x8
155 5x5

DB Shrugs
75 2x20

Saturday, January 3, 2009

Shoulders

1/03

5 rounds:
115lbs
3 Shoulder Press
5 Push Press
7 Jerks

10 Pullups

Friday, January 2, 2009

GOALS!

2009 Goals
225 Bench Press for reps(current 195)
+90lbs dips (current 50)
+90lb Pullups (current 55)
400 Squat (current 335)
500 Deadlift (current 405)
300 Clean and Jerk

Thursday, January 1, 2009

Deadlift

12/31

Deadlift
135 x5
185 x5
225 x5
275 x3
315 x1
365 x1
405 x1 with belt
315 x3

SOHP
bar x10
95 x5
135 6x5

high pulls
bar x10
95 3x5