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