I hit a pretty big milestone for me this past week.
This is 455lbs for 5 sets of 2. I don’t recall ever hitting 455 or more all in one set for more than 3 total reps.
Also, these were all Double Overhand. I want to see how far I can get just going DO. I’ve also heard some people say that they help out with their Grippers, so we’ll see how it goes.
#Legtember is going great for me as far as strength is going up. I have been nothing but happy since starting it.
I actually had to miss a Deadlift session last month because I was so sore from 20-Rep Squats.
But during #Legtember, it has not happened, and I think my muscles have just been able to recover better because I am hitting some form of quad, hamstring or glute isolation exercise, plus I am doing mobility work and stretching.
I think the daily stuff is helping me recover and hit it harder by the next time I need to hit lower body.
As cool as #AugustOfArms and #Legtember have both been, the October promotion is going to be even more awesome.
Look for an announcement coming really soon.
All the best in your training.
Have You Picked Up Cadence Based Gripper Training?
Tags: deadlift, double overhand deadlift, overhand grip strength
Posted in how to develop strength, strength training muscle building workouts, strength training powerlifting, strength training to improve athletic performance | No Comments »
Last Thursday, August 14, 2014, I took part in the Pro Care Fitness Challenge, a multi-contest competition at Pro Care Physical Therapy in Athens PA.
Jerry Jones – 535 Deadlift (Legit)
I competed in the Strength meet, which included the Bench Press, Weighted Pull-up, and Deadlift.
Here’s a run-down of the rules:
- (1) The scoring was all bodyweight based, since there were no divisions. I am not sure of the actual formula used in all the cases.
- (2) The Bench Press was the most loosely judged of the 3 events. They didn’t require a pause and your butt could come off the Bench. The Pull-up allowed for standing on a box and then stepping off to get an eccentric load, or you could go from a dead hang. The Deadlift did not require a set-down. You could drop it once you locked it out. You could also use straps if you wanted to.
- (3) There were 3 attempts on each lift for each competitor, if they wanted them.
Here’s the thing about the rules. This was not some kind of a professional powerlifting meet. This was a charity competition done for fun. So I really couldn’t care less about the looseness of the rules, and I really hope I don’t have to hear a bunch of complaining about them in the comments section, either here or on YouTube…
More important than the rules was the fact that this competition enabled people do get up there and see what they had. If this was their first competition, they could set their baseline numbers, and they would get to feel what it was like to have to lift the weight up under pressure.
Plus, it enabled everyone to see where they stood against others. New lifters got a chance to see where their numbers were at in comparison to more seasoned veterans, and they got to see what else was possible.
Speaking of what’s possible – I was super impressed with one of the staff members of Pro Care. blew away the rest of the competition with a successful Pull-up with 140-lbs attached to his body and he was benching and deadlifting right up near me, and I out-weighed him by 60lbs. It just goes to show what intensity, hard work and consistency can produce over time.
My personal highlight was the Weighted Pull-ups. It was my first time competing at those. In fact, I haven’t even heard of one in the United States for about the last 10 years, so I was PUMPED to give it a try.
Here are the videos from the Strength Competition.
I was still feeling a bit of pain from my Bench workout during the week, but I went after this anyway. I started with an easy 315 on my first attempt. I then jumped up to 365, which I have hit once or twice in the past year, although I rarely train Bench hard. I left my belt on and it was way too tight and when I went to press, it felt like it strained my abs on both sides of my stomach, so I was super distracted by the pain. I thought I hurt myself bad, but I did not. I finished up with 335, and it was also pretty easy for me. I probably could have gotten 345 or 350 on that day.
I am contemplated doing an actual Push/Pull meet sometime in the Fall, so I tried to stay pretty strict on my attempts to see where I am at, with the exception of the pause at the bottom of the movement. To be honest, I forgot all about that entirely.
Pull-up Plus Weight
This was an event I figured I would do very well in, as I do Pull-ups all the time, and roughly 50% of the time they are weighted in some fashion, usually with chains. I started out with a safe 48kg/105/lbs kettlebell, which I smashed. I then jumped to a 120lbs Dumbbell. That was also easy, but I was so focused on the repetition, my ears shut off and I didn’t hear the call, so I ended up hitting a “double.” For my third attempt, I went for 130, and that started to get tough. I probably could have hit 140 fresh.
The alternated grip was allowed on the Deadlift, but I have not pulled with the alternated grip with weight over 315 in months and months if not longer, so I did not even bother trying it with the weights I was pulling. Instead, for my first two attempts, I went Double Overhand (no hook grip), then for my last attempt I went Double Overhand with straps.
I hit 455 on my first attempt. That was easy, and I wished I did more. I then went for 500lbs, which topped Eli Thomas’s current leading lift of 495. Both of those attempts were Double Overhand, no hook grip. I was very happy with how easy 500lbs came up DO. For my third atempt, I decided to try and all-time PR weight for the Deadlift or 550lbs. I used straps due to my fear of alternating and tearing a bicep. This was a pretty pathetic miss. With the straps, it just didn’t feel right. I don’t know if I had the back strength to complete the lift anyway, but I was glad I reached for the PR. I do kind of wish I would have gone for 520 DO No Hook, though, because that would have been an all-time PR for me, using that grip.
The only event in which I placed in the Top 3 was the Pull-up. I got second there. It doesn’t surprise me that I finished further down in the other events, since I have not been specializing in the Bench or Deadlift, however, the lower finishes does make me want to push my numbers up in those events, plus, bringing up my numbers there will contribute to my overall goals of more full-body strength.
I am really glad that I went to this competition. It was a good wake-up call. It was also nice competing with Eli Thomas at something other than Grip. I think the last time we did a comp together was 2005, and I kicked his ass handily. The tables have turned now though, brother.
By the way, if you work with athletes, there is a new DVD Set coming out this week called the Elite Athletic Development Seminar, by Mike Robertson and Joe Kenn. It is being sold at a special price right now. I am not familiar with Joe Kenn, but I have seen a lot of Mike Robertson’s products in the past and that guy is a very good instructor.
Check this program out today: Elite Athletic Development Seminar
Thanks for watching my videos, and all the best with your training.
Tags: bench, bench press, big bench press, big deadlift, big pull-up plus weight, deadlift, powerlifting, pull-up
Posted in how to bench press, how to develop power, how to develop strength, strength training powerlifting, strength training to improve athletic performance | No Comments »
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!
Tags: cold weather strength training, how to dress to train in the cold, how to train for the cold, how to train in the cold
Posted in how to improve fitness and conditioning, how to lose fat improve fat loss, how to lose weight and get in better shape, strength training to improve athletic performance, training in the cold | 8 Comments »
I feel like I am Carson Daily, counting down the Top Videos or something. Man, what a terrible feeling. Someone, please help me.
Anyway, here are numbers 6 through 10 of the 10 most popular videos I put out this year, based on the number of views each video got.
6. AB Wheel Basic Technique | Core Training | Core Strength – 1937 Views
I made this video for a friend of mine, Chris, who got back into strength training this year and got himself an Ab Wheel to work is core, but was using it totally wrong, and I was worried he was going to mess his back up big time. Since then, it’s been viewed about 2,000 times and I have been told by some that it is the best Ab Wheel Demo video they have ever seen, so that is pretty cool. You might be surprised to learn I do core training. Well, I surely don’t do crunches, but you’ve got to do some regular core work in order to be as strong as you can be, and I love my Ab Wheel.
Related Article: How to Use the Ab Wheel Correctly
7. Pat Poviliatis Breaks a Bat over Mike Bruce’s Throat – 1468 Views
Yes, this is for real. Pat “The Human Vise” Povilaitis is probably my best friend in the small community of performing strongman, having known him for nearly 10 years now. In this video, he breaks a legit baseball bat over the neck/throat area of Mike “The Machine” Bruce, another one of my good friends, and the man with the strongest neck in the world. This took place at the Arnold Classic this year, right on the center stage of the event center. Awesomeness. Be sure to check it out.
Want to watch the whole documentary? It’s 100% free – just add your email to the box below:
8. Build Bigger Traps – Horizontal Band Loaded Shrugs – 1396 Views
Earlier this year I was dealing with a slight back tweak (What else is new?) and I was trying to think of a way I could work my traps harder without having to load so much weight on the bar. Knowing that the Traps run down your spine, I thought about how I could get more than one section of the Traps to fire hard all during the same movement. That is when I came up with this Shrug variation that absolutely kicks your ass. Enjoy.
Related Article: Build Bigger Traps by Intensifying the Shrug
9. Strength Equipment Review – Globe Gripz – 1384 Views
Let me be 100% honest with you. I have enjoyed my training SO MUCH MORE this year because my joints are not hurting all the time anymore. Part of that is because I improved my diet so much this year, but another reason is because I have been extremely mindful of the exercises I am doing and the equipment I am using, so that there isn’t so much unnecessary wear and tear. One BIG PART of that has been the use of Globe Gripz for Barbell Curls. What used to KILL me is now essentially pain free and I love it.
Get your Globe Gripz here => Globe Gripz
10. My New Speed Bag Platform – 1273 Views
I used to hit speed bag all the time in the mid-2000’s. I did it as part of my warm-up to get my elbows and shoulders warm and get the blood flowing. And I did it at the end of the workout to constantly learn new combinations and techniques on the bag. Then, I change the gym location and put in a downstairs bathroom, and I lost my spot for the bag for several years. Earlier this year, I got a new one and have been digging it ever since.
We are well on our way to viewing the Top videos of the year, DIESELS. Check back tomorrow for numbers 1 through 5.
All the best in your training,
If One of Your Main Goals This Year is to Close the #3,
Then Get CRUSH: Total Gripper Domination, and Learn EVERYTHING You Need to Know About Gripper Training
Tags: ab wheel, baseball bat break, build big traps, feats of strength
Posted in grip strength, how to develop strength, how to improve fitness and conditioning, how to improve grip strength, muscle-building-workouts, strength training to improve athletic performance | No Comments »
It has become a tradition to do a run-down of the most popular videos I have uploaded each year.
For the next few days, I will be posting the Top Videos of the year, along with a little description of what is going on in each one.
One thing you are going to notice is that my Youtube Channel is pretty eclectic. It’s not just about one thing, like Grip Strength or Muscle Building, but rather about all kinds of different KILLER things you can do in the gym to not only get stronger but love the idea of training as well.
In short, I love training and love helping people with their training goals. So, without further ado, let’s look at videos 11 through 15 that were on the fringe of breaking into the top 10.
11. Bench Press Tips – Activate Lats for a Bigger Bench Press – 1266 Views
One part of the Bench Press Technique that is often overlooked is the engagement of the lats. Most lifters only think of the Bench Press as a lift for the chest, delts, and triceps, but if you can figure out how to get your lats more involved, you will no doubt see bigger lifts. This video shows a quick demonstration of how to do this as taught to me by Todd Hamer.
Related Article: Bench Press Tip – Activate Lats for Bigger Bench Press
12. Easy Way to Increase Pull-ups | How to Do More Pull-ups – 1139
Pull-ups are one of the best lifts for building strength and size in the upper back. The more you can do the better. Unfortunately, some people have trouble doing Pull-ups. This video will cover one way that you can train to perform more Pull-ups, and see better results for your back in your training.
If you like the Back Bull, here’s where to pick one up: Back Bull Equipment
13. Easy Tubing Warm-up Drill for Javelin Throwers – 1087
I was surprised this video ended up so high on the countdown. Earlier this year, I released a DVD called, Grip Training for Track and Field Throwers, and put this video out as a little sample of some of the stuff javelin throwers can do as part of their specific warm-up prior to throwing. Hopefully, this has helped out a few throwers in preventing injury and improving their performance in competition.
Check out our DVD: Grip Training for Throwers
14. How to Make Your Shoulders Feel Better with a Simple Stretch – 1034
This video shows an awesome stretch for the lats using bands. I have never felt a lat stretch that is as intense as this one. I love it.
15. Strongman Wrench Bend – 1000
I got a wild hair to bend a wrench earlier this year and ordered in about 25. Unfortunately, 20 or 3 of them stopped me dead in my tracks and a couple others snapped. This is the first one that finally bent. I am not by any means the best bender or braced bend specialist in the world, but I was happy to finally pull this off.
Learn feats of strength like wrench bending, bar bending, and rolling up frying pans, check out our Braced Bending DVD.
Stay tuned as I continue to update the list throughout the week.
Kick ass in your training,
Tags: bench press, big bench press, increase pull-ups, injury prevention, shoulder pain, wrench bend
Posted in grip strength, how to improve fitness and conditioning, how to improve grip strength, strength training muscle building workouts, strength training powerlifting, strength training to improve athletic performance | No Comments »
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How to Train with Odd Objects
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Advanced Activation Techniques
Speed Training for Athletes
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