Diesel Crew News and Updates

How to Bench Press…Correctly.

Jim Smith — Fri, 05 Sep 2008 02:33:48 +0000

Tired of your shoulders hurting? I just shot a quick video to show you how to bench correctly and will get it uploaded tomorrow night. I want to do more and more of these videos because of the popularity of the first instructional video I put out on How to Flip a Tire Correctly.

Smitty

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Diesel Stone Lifting DVD

Jim Smith — Mon, 01 Sep 2008 15:11:48 +0000

Today is Labor Day and that means the 3-day introductory sale of our new DVD is LIVE!

You have until Wednesday to take advantage of this offer - $24.97 for this 45-minute DVD, Stone Lifting Fundamentals.

Here is the table of contents:

Click on the image above to get your copy of Stone Lifting Fundamentals.

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Killer Leg Workout

Jim Smith — Sun, 31 Aug 2008 23:46:39 +0000

Try this and post your results!

1) Squat Cleans 5×3

2A) Front Squats 4×6

2B) 1 Leg Squats to Bench 4×12

3A) GHR 3×12

3B) Band Resisted Reverse Hypers 3×12

4A) Dips 3×15

4B) Pull-ups 3×8

4C) Face Pulls 3×12

Try out this workout and let us know how you felt when you were done!

Afterwords, we hit some rope climbing and jumps just to mess around. Grip was murdered.

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Two More Chaos Exercises

Jim Smith — Sun, 31 Aug 2008 23:33:08 +0000

Bridging One Arm Press

L-sit Towel Chins

Directly from the Chaos Manual!

Compliments of Taylor Allan!

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Loading Parameters

Jim Smith — Sun, 31 Aug 2008 23:29:27 +0000

Is your workout going stale? Having trouble bringing up your squat? clean? deadlift? bench?

Try these loading parameters from renowned strength coach, Todd Wilson.

When prioritizing it special set/rep schemes should be in place to maximize the recruitment of high threshold motor units, and to improve the cost to benefit ratio of your training dollar. Some examples include:

a.) Cluster training: Take your 3RM and perform 5 reps by rest 10-15 seconds in between each rep. 3-8 sets would be performed.

b.) Wave loading: One of my favorite methods. for sets of 3, 2, 1, 3, 2, 1 reps the weight may look like this: 200, 205, 210, 205, 210, 215…..that assuming your 3RM was 200. How do you perform 205 then for 3 reps? It’s a neurological trick called post synaptic facilitation. Sounds bogus, but I’ve seen it work over and over and over again busting plateau.

c.) Singles……they’re brutal, but for short periods of times very useful.

d.) Contrast method: Perform a single power snatch, then a single snatch grip deadlift with near maximal weight. You want to incrementally increase the load on the power snatch every set. Deadlift weight should increase every workout. Whatever weight you end on the power snatch with, that’s your starting weight next workout.

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