Archive for the ‘how to improve fitness and conditioning’ Category
Slaughter Sets – SICKEST PUMP EVER
This article will show you how you can pack a ton of training into a short time, resulting in an amazing pump to your muscles, better muscle gains, and more fun while you train. You will burn more calories in a short time and look forward to training even more because lifting becomes competitive. Enjoy!
I had seen Khali Muscle introduce these ultra-volume workouts where he was doing something like 500 reps, and I wanted to try them THAT DAY.
But I thought, how can you make these work if you have a partner? One dude is going to be standing around for a long time, and that sucks!
I thought about it for a bit, and I figured it out.
We gave the idea a try and it worked awesome. We started calling them Slaughter Sets.
Here is how to set up a Slaughter set with more than one person training, so both or all people get a killer workout WITHOUT having to stand around waiting while the other guy trains his ass off.
How to Set Up Slaughter Sets
Slaughter Sets are comprised of the same number of exercises as the number of people lifting. So, if there are two people, there are two exercises. If there are three people, three drills, etc. We have done these with up to 5 people before and they work great.
The Dictator: Regardless of how many lifters and exercises you have, one of them is called the Dictator. This is because that lifter dictates the speed of the set, because he has to hit 100 reps. Once he hits 100 reps (or whatever desired number you select), you take a short break and switch positions.
An example of a Slaughter Set combination for two people is Push-ups and Barbell Curls. One lifter starts out on Push-ups and goes until he hits 100 reps. He can group the repetitions however he wants to and take as many rest-pauses as he needs.
While he is doing this, the other lifter is performing as many reps as possible in Barbell Curls. He can rest-pause as often as he wants, too.
This can become a competition between the two lifters.
You can time how long it takes each person to finish the repetitions and see who can do it faster. You can also keep track of the number of repetitions each dude gets in the non-Dictator lifts, to see who can get more reps there too.
What you end up with is between 5 and 10 minutes of super-high volume training, unbelievable pumps, and a very competitive atmosphere in the weight room that will bring out the best of you and your partners.
Here are a couple of examples of Slaughter Sets we have done recently:
Slaughter Set 1: Triceps and 2HP
Dictator: Banded Tricep Push-downs
Also Performed: Two Hands Pinch Lifts
Slaughter Set 2: Shoulders and Abdominals
Dictator: Banded Front Raise
Also Performed: Ab Wheel Knee Roll-outs, Band Pull-Aparts
These are just a couple of awesome Slaughter Sets we have done recently that we actually caught on tape, but we’ve done a few more. We even did one combo when we have 5 dudes here.
When it is as cold as it is outside, and you don’t want to go for a jog, or pull the sled out in the snow, this is a great way to burn a ton of calories in a really short time, while also getting the benefit of the mean pump.
In short, they will change your life.
All the best in your training,
If not, you better get Ultimate Forearm Training for Baseball
“Who cares if it’s a little cold out?” says Ryan Pitts from Stronger Grip Enterprises. AWESOME
Here is a post I put up a couple of years ago on how to dress for Cold Weather Training. Enjoy!
How to Prepare for Training in Cold Environments
A few weeks back, I put up a post about the Possible Benefits of Training in the Cold.
Shortly after that, there was a request on my friend, Elliott Hulse’s YouTube Channel about how to get better workouts when training in the cold.
Now, Elliott is from Florida and camps out in the Palm Trees with crocodiles, so cold weather training isn’t something that he has to worry about too much.
So I wrote him a quick note and let him know I’d be glad to help him out. So I put together a couple of videos for his channel.
Part 1 – What to Wear for Cold Weather Strength Training
Part 2 – How to Warm-up and Stay Warm for Cold Weather Strength Training
If you have any other tips, please leave a comment below. I don’t want anybody’s workout suffering because of these frigid temperatures.
More Resources on Cold Weather Training / Warming Up Better
Article: Benefits of Cold Weather Training
Killer Conditioning Combo for Cold Weather Training
MAKE it a GREAT Day!
Let Competition Bring the Best Out of You
There is this dude over in Finland that I have been watching on-line since at least 2009, and maybe since 2008. I know that makes me sound like a crazy stalker type, but I don’t care. This guy is the ONE GUY who I try to watch all of his videos, because he is ALWAYS doing something that is a world class grip feat. It’s Juha Harju, the King Kong of Grip.
At the end of 2013, Juha started something called the Grip Monsters Challenge and it involved several different lifts. Each challenge lift had a rankings list. And what was awesome was it was not just Grip Feats, but other stuff as well, such as a Military Bench Press and a Strict Curl.
I LOVE COMPETITION, so as soon as I found out about them, I started submitting videos. While I also love winning, I didn’t win any of them, I just kept on hitting the lifts trying to push my numbers up.
In a way, this was no different from how I have always trained from the beginning. I have always thrived on training in a group and pushing one another, trying to out-lift one another, and even hitting more reps than one another.
In my opinion, competition is one of the best ways for you to break through plateaus and keep them from happening in the first place.
When you know you are going to be tested by someone else, it makes you work a little bit harder, get out of your comfort zone, and in the end you are almost always stronger, and better, because of it.
Do I always win? Hell no.
Do I get better because of the competition? Hell yeah.
Don’t be afraid to compete. The beauty of the Grip Monsters Challenge is you don’t have to go anywhere but the gym. You don’t have to get up on a stage or platform, and you don’t need to do a lift in front of anyone, aside from the people at the gym.
So, here are the videos of my best efforts in the first set of challenge lifts for the Grip Monsters Challenge:
Top 7 Standings:
1. Juha Harju 20 reps
2. Stephen Ruby 19reps
3. Gabriele Ferdinandi 18 reps
4. Alexander Kirillov 17reps
4. Egor Golubev 17reps
5. Matti Heiskanen 16reps
6. David Horne 15 reps
7. Jedd Johnson 12 reps
Military Bench Press
I was really surprised more people did not try this one, since the Bench Press seems to be the most popular lift in the world. It does get much harder with the feet up in the air though. Don’t let anyone tell you picking your feet up doesn’t make the chest and triceps work harder, that is for sure.
1. Allan “Bench Monster” Jokinen 36 reps
2. Viktor Hlestov 25
3. Wayne Mealy jr. 24
4. Vano Sukhashvili 22
5. Matti Heiskanen 18
6. David Horne 17
7. Juha Harju 16
8. Jedd Johnson 14
8. Petri Partanen 14
9. Luke Raymond 13
10. Tom Scibelli 7
11. Travis Shaffer 6
IronMind #2.5 for Reps (20-mm Block)
I was shocked I came in 3rd here. To be perfectly honest, the #2.5 I used only rated 123-lbs, so it is lighter, but I also think I was just plain on when I got my 27 reps. I haven’t gotten past 20 in my other attempts since that day.
Top 9 Standings:
1. Juha Harju 31reps
2. Vano Sukhashvili 30 reps
3. Jedd Johnson 27 reps
4. Joshua Odell 17 reps
5. Serg Sankov 13 reps
6. Jon Vance 12 reps
6. David Wigren 12 toistoa.
7. Thomas Scibelli 10 toistoa
8. Juha Piironen 6 toistoa
8. J.Henze 6 toistoa
9. Luke Raymond 4 toistoa
2x15kg/2x35lb or 3x10kg/3x25lb Plate Pinch Hold for Time
This is the one that pissed me off. I was at like 30 seconds for the longest time. Then Luke scraped all the hammertone paint off and I was finally able to get a decent grip. Holding onto these things for the better part of a minute blows my mind. Awesome job to many different guys who accomplished this.
Top 10 Standings:
1. Juha Harju 2x15kg 95sec
2. Kody Burns 2x15kg 93sec
3. Grip monsta p. 2x15kg 74sec
4. Matti Heiskanen 2x15kg 73sec
5. Matti Harju 2x15kg 70sec
6. Pinch Master J 2×15 69sec
7. Jedd Johnson 2x15kg 55sec
8. Riku Karu 2x15kg 44sec
8. Juha Piironen 2x15kg 44sec
9. Vano Sukhashvili 3x10kg 42sec
10. Pasi Mehtälä 2x15kg 33sec
The period for submitting videos for these lifts has now gone by. As you can see, I didn’t win any of these challenges, BUT, I improved a great deal over the course of a month or two, just by putting focus on the lifts. You can do the same thing too. You don’t have to take part in a challenge on-line to do it either. If you are stagnant in your regular lifts, then do some different ones and get some progress going again.
A couple other challenges were added part way through and are live until January 11th, the Double Overhand Thumbless Deadlift and the 50-lb Blob to 50-cm. My back has been very achey, so I have not deadlifted heavy, but I did give the Blob50 to 50cm a try and am currently in 1st place.
Double OverHand ThumbLess DeadLift
1. Juha Harju 230kg
2. Juha Piironen 200kg
3. Tatu Karhu 190kg
3. Mike Rinderle 190kg
4. J.Henze 183.5kg
4. John Wojciechowski 183.5kg
5. Juha Lehtimäki 170kg
6. David Miitti 161kg
7. Pyry Harju 45kg (13 years bw 37kg)
50-lb Blob to 50cm
I was pleasantly surprised to see this challenge listed.
1.Jedd Johnson 15 reps
2.Juha Harju 14 reps
3.Nathaniel Brous 6 reps
4.Juha Piironen 3 reps
Will Juha be able to pull ahead of me? We shall see.
Also, Juha took a vote and has 4 other challenges that he will be maintaining lists for through the end of February. Check them out…
COC#3.5 Silver Bullet Timehold (2.5kg)
Tricep Dips with Extra Weight 1RM (bw+kg=total kg)
Ironmind Hub Lift 1 RM
Euro Pinch 80kg (As many reps as possible in 90sec)
2x20kg Plates Time Hold Left & Right Total Time
Like I said, I LOVE competition. Love it. I will be attempting as many of these challenges as I can fit in. It’s always fun to see your name in a standings list, even if it as the very bottom.
I hope to see many of you submitting videos for these challenges as well. Push yourself – You never know where you will end up!
All the best in your training,
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The Purest Test of Strength
Happy New Year, Diesels!
Today, I have the Top 5 videos of 2013.
1. Fix Elbow Pain with Tricep Work? – 4143 Views
I don’t know how many people are bothered by high forearm and elbow pain, but I do know that it is WAY TOO MANY PEOPLE. Earlier this year, I learned that one possible cause of this, or a factor that contributes to it, is tight triceps, so I began stretching my triceps more as a preventive measure and shot this video to help out others who are having pain in the forearms and elbow areas as well.
If you are still dealing with high forearm and elbow pain, then get Fixing Elbow Pain today. This program has helped hundreds of people get rid of this annoying, nagging pain.
2. Prevent Elbow Pain with 5 Minute Warm-up – 3844 Views
One of my favorite warm-up methods for preventing elbow pain is a few quick trips through some easy and lightly advanced speed bag strikes. It gets blood flowing through the arms and elbows which helps lubricate the area prior to heavy lifting. BUT, if you don’t have a speed bag or know how to hit it, that is no problem at all. In this video, I show you a similar drill that gets it done just as well.
This year, I will be putting out a product on how to hit the speed bag. If you want to learn, be sure to add your email into the box below:
3. Get Bigger Shoulders | Kneeling Landmine Press – 2525 Views
In the dog days of Summer 2013, I was brainstorming ways to build my front delts a bit more, when all of a sudden I saw an article by Tony Gentilcore covering the Kneeling Landmine Press. I thought it was perfect – emphasizing the anterior delts a bit more, plus it is a pressing movement, which I love, and not just another version of a front raise. I have hit this lift on a weekly to bi-weekly basis since then and love them.
Here’s the original article: Get Stronger Shoulders and Bigger Front Delts
4. Misses Are Just Warm-ups | Old School York Pinch – 2389 Views
One of the feats I have been chasing for years is pinching two Old School York 45-lb Plates with one hand. These beasts are about 4 inches thick, the edges are rounded, and only 3 or 4 people have been documented as completing it, so I am happy to be one of the few you can count on one hand to have done it.
Here’s the original post from April of 2012, where I talk about my focus on this feat: Old School York Pinch
5. What is the Inch Dumbbell – The Full Explanation of its Challenge – 2037 Views
The Inch Dumbbell is a classic grip challenge. It is well recognized within the Grip Community as one of the true tests of Grip Might. In this video I cover everything you need to know about it, its history, what makes it hard, and why it is so awesome.
Want an Inch Dumbbell? Contact me for pricing. Also, keep you eyes open for a product on the Inch coming this year.
That rounds out the Top 10 Videos of 2013. Had you already watched them? Were there any you forgot about or missed? What was your favorite on the list? Were there any that you were surprised that did not make the list from 2013?
Add a comment below.
In the meantime, make sure you are subscribed to my channel to be sure you get all the videos I put out this year emailed directly to you. You click the following like to Subscribe to Jedd’s YouTube Channel.
Have a great year!
Click the Image Below to Learn Everything You Need to Know about
The Purest Test of Strength