Loving my program right now!

All right, so as you all know by now, I have had to cancel going to nationals. So, never one to give up entirely, I have my eyes set on the regional championship on September 9th.

I'm switching off of my main power program and using a program similar to the one I employed in Hungary. And I have to say I am liking the results so far. I am maintaining all strength levels on the three competition lifts, but I have knocked a solid inch off of my waist, built my calves up by half an inch, maintained all muscle mass in my shoulders, chest, and biceps, and still managed to cut my entire body fat down by a full half percent while dropping almost thirteen pounds. (Check out the numbers on my fitness goals page).

So, not only am I hoping to do well at regionals, but I am training hard and trying to get down to the 240 weight class. It's more competitive than the 275 class, but I think I will be in good shape for it. The plan is to use my two main routines in an alternating pattern so I should drop a lot more fat and hopefully increase my lifts by the time September rolls around.

Wish me luck!

Now, I am going down to the gym -- it's time to train.

Life is what happens while you are making other plans

I hadn't realized so much time has gone by since my last post. I have been working hard on training, albeit there was about a week where everyone in my family got plastered with some sort of nasty cold/flu thing.

Unfortunately, it doesn't look like I will be able to compete in this year's National Championship. There has been a slump in book sales recently, so I just don't have the extra cash or time to take four or five days off and fly to Atlanta. I am super bummed out about it, but I still did win both state and regionals... so I'll just have to focus on defending those titles and maybe next year things will work out better for nationals if I qualify again.

In the meantime, I will update the workout logs soon. Since I am not going to be at nationals I have switched to a program that has given me good results in the past when it comes to trying to slim down. Hopefully I will be down one or two weight classes by September. If I can do that while maintaining my strength levels, then I should be rated even higher than I am now.

It's never fun to miss out on something you have been looking forward to for a long time and working toward, but, at times like this I have to look back and think about how far I have come in just a little over a year, and how much I still have to look forward to!

Pushing sleds, carrying stones, and tossing barrels...

I just posted last week's workout log. As you can see, two decent workout sessions last week. I was particularly proud of my partial squats, as I worked up to 3 sets of 6 at 735 pounds. It was super fun!

This week, however, I am changing things up. I needed to drop a few more pounds, and I still want to increase strength. So, I opted for a week of strength and athletic conditioning exercises. Monday I started with stone carrying and sled pushing. The sled was loaded up with 400 pounds. The stones were actually boxes, so a bit easier to handle, but filled with between 50 and 125 pounds. I also did weighted step-ups where I lunged upward while carrying the stones.

In terms of reps, I am not sure exactly how many I did. I just know that I alternated between the movements for about 3 hours. You can bet I was pretty sore and tired afterward.

Then yesterday I did barrel tossing and dragging. The drags were something like a farmer walk, where your shoulders and calves start to burn at the end of the eighty yard mark.

Today was a bit lighter, but I did a few more barrel tosses just to keep things moving. I'll likely take a rest day tomorrow and Friday, and then go back into a regular workout on Saturday. So far though, it feels great. Some good conditioning and I am still chipping away at the weight. Hoping to come into nationals leaner than I have been in a few months, and a lot stronger too!

The Art of Partial Reps

Likely, you have seen plenty of people doing partial reps at your local gym. Many of them unfortunately are just using improper form, and never actually complete a full range of motion during any of their training sessions.

However, before you go around judging people who do partial reps and slapping them with your protein shaker, there are many benefits to them! I first encountered them in high school. My coach talked about them as a tool for busting through plateaus. But, since then I have seen them in many routines. Many powerlifters use them of course, but so do bodybuilders and your casual gym-goer. The key to get the most out of them, is to use them correctly.

There are two main ways to integrate partials into your routine. The first is to use them for every training session for your major lifts (squats, bench press, and deadlifts) for 2-3 weeks. The other way (which is what I am experimenting with now) is to pick one day a week to use partials, while keeping the other days the same.

A partial rep can technically be applied to any portion of the movement, but generally when discussing partials, we are talking about the last 4-6 inches of a movement. It is the point where your muscles and joints have the most leverage, and therefore can produce the most power. You'll be able to push far heavier weights if you focus on this small portion of movement- just make sure you have a power rack to protect yourself.

No, seriously, if you don't have a power rack, don't do partials!

In my normal squat training programs, I work with 400-500 lbs, give or take fifty pounds. However, with partials I work several sets of 6 reps with as much as 735 pounds. The idea is that due to the massive amount of overload with the added weight, the tendons, ligaments, and muscles are forced to adapt to something they have never done before. Sometimes it also tricks the brain into thinking that normal heavy days where you train with full range of motion repetitions at 90-95% are lighter.

You can see in the video that the catch pins are set nice and high in the rack. This provides optimal safety. I squat 551. My body is nowhere near prepared to try a full squat with 735 pounds. Also, I train alone, but even if I had a spotter I wouldn't want to try this kind of weight without the pins. Safety first.--Just another plug for power racks--

After squats I moved right into partial bench presses. I usually pattern my training to mirror Powerlifting Meets, and the order is always Squats, Bench Press, and then Deadlifts.

For my working sets on partial bench, I used 415 lbs. Last month I got 363 in the meet, so it is more than I can do, but frankly it is not super impressive as far as powerlifters go. Still, it's impressive for me and that's what counts. (I did get 505 today as well, but could only do one partial with it.)
For squats I did several sets at 735 with 6 reps each. For the bench, I kept reps at 5. You can see that I am not bouncing off of the catch pins, that would jar the body. (And wreck the rack...)

You can also set up the power rack for partial deadlifts. Technically they are called "rack pulls." You can use the catch pins to set the bar above or below the knee joint, but you want to focus on the top part of the lift. I haven't used these before so I am still getting used to the movement. For now I am only doing sets of 505 with singles, doubles, and triples. It's actually quite a bit lower than my max of 562, but I want to make sure I have the form exactly right before I throw on heavier weights.

If you want to incorporate partials, be sure you have a power rack. (Yes, I am repeating that again.) Also, make sure you focus on the last four inches of the major movements. Many natural strongmen who performed legendary feats of strength used partials. (Look up George Jowett for just one example.)

Here are a couple of good links if you want to look at more information on the subject.

https://breakingmuscle.com/learn/training-partials-for-stronger-tendons-and-bones

 http://ditillo2.blogspot.com/2008/07/tendon-ligament-strength-by-brooks.html

http://www.marksdailyapple.com/why-training-your-tendons-is-important-and-11-ways-to-do-it/

Winter training is hard- and harder with sick kids

So I gave myself 14 days to rest. It was great. By the time the two weeks was up I was itching to get back into the gym. So, Monday I go in and hit the weights. And what happens?

Tuesday I get sicker than a dog.

I can only blame it on the kids. Winter time is fun. It brings sledding parties, holidays, and all sorts of fun, but along with that come the grubby little colds that kids pass to each other in order to bring home like some sort of snot-filled Trojan Horse.

So yeah, I didn't train on Wednesday. I was "sneak-attacked" by the germs my kids brought home with them. I'm still a little congested today, but I did do a light workout as all of the major symptoms were gone.

Hopefully that is the last of the winter bugs to make it into my home though, because I only have 11 weeks left until Drug-Tested Nationals, and I am hoping for some new Personal Records.

In any case, I did promise to start putting up pages with my workouts recorded on them. I think what I will do today is post below what I did today (it's still a light day), and then next week I'll post actual blog pages that are easy to find/refer to on the main page.

So, today's workout consisted of the main lifts, but only a couple accessory lifts. The reason for this is two-fold. 1- I'm still sick so I don't want to overtax the body and prolong the recovery process. 2- I am behind on a work project so I need that extra hour or two. Anyway, without further ado, here is today's workout log.

Squat:
1. 145x5
2. 235x3
3. 325x1
4. 415x1
5. 465x1
6. 375x4
7. 375x5
8. 375x3

Bench Press
1. 135x5
2. 235x3
3. 325x1
4. 285x3
5. 285x3
6. 285x3
7. 285x3
8. 285x3 (No rest here- just switched weight and jumped into set 9.)
9. 225x3 (No rest- just switched weight and jumped into set 10.)
10. 135x5

Deadlift
1. 135x5
2. 225x3
3. 315x1
4. 405x1
5. 455x1
6. 405x1
7. 405x1
8. 405x1
9. 135x5

Bent-over Barbell Row
1. 135x8
2. 135x8
3. 135x8

Stiff-legged Deadlift
1. 135x8
2. 135x8
3. 135x8

Lying Cable Bicep Curl
1. 60x12
2. 70x12
3. 80x12

Lying Cable Tricep Extension
1. 80x12
2. 90x12
3. 100x12

That's it. Didn't take too long. Kept all of the sets as straight sets with rest between (except where otherwise noted on the bench press). No supersets or giant sets today.

Supplements I take

So, I have been asked a few times about which supplements I take. For a while, I thought I could do an in-depth review of supplements I am currently using or have used in the past, and I might still do that at some point, but for now I am just going to list them and talk briefly about each one. If you want more information or details, just click on the picture of the item you want to see.

Please do keep in mind that each one of us is different. None of this is meant as medical advice. You should consult with your doctor prior to taking any supplement, as they will best know your specific needs, as well as possible dangers or side effects. This list is meant only to be a list of things that I use.

Here are a couple things to remember though.

1. Not all companies are honest. (I know, you're shocked right?) So, make sure to get supplements that are guaranteed to be free of banned substances. Just by glancing at most reputable brands' packaging, you can see the seal of guarantee, as well as see which ones are GMP certified (GMP stands for Good Manufacturing Practice.)

Look for seals like these:

2. The next thing to remember is that not all "good deals" are good. I am by  no means advocating buying the most expensive brands. However, if you do any supplement shopping online, be sure that the seller is reputable. With today's technology it isn't very difficult to replicate a plastic container and fill it with something that looks like protein and then sell it. So if you see a seller on Amazon, or elsewhere, offering an unbelievable deal on a particular brand... I would encourage you to compare the price for the same product through other sellers. This isn't to say you can't find good deals with legitimate sellers who offer the genuine item... I'm just saying not to rush into an unknown source.

In any case, here is a list of the supplements I use.

Protein Powders:






Six Star makes a solid protein. Good quality, decent taste, and fairly easy to mix. Another thing is that it does have creatine already in the mix. This makes it a nice post-workout shake, just remember to calculate your total creatine if you are using additional sources of creatine. Muscle Milk is one of my favorite brands. It has a higher fat content, which put me off at first, but I find that if I rotate it through and use it once or twice during a day, it doesn't add up to be too much fat. It's great for a morning or mid-day shake. Optimum Nutrition is one brand that I have always depended on for protein. They also have an NSF GMP seal, but it is smaller and on the bottom of the label. Good quality protein, no gimmicks.

I use protein throughout the day. I usually have a shake mid-morning or post-workout, depending on whether it's a lifting day. I'll have another 1-2 throughout the day with the last one being around 9-9:30 pm. For the "night-time" shake I choose one of the brands that are lower in fat, and deliver protein without a creatine mixture. Also... let's face it, a lot of these things don't taste so great, regardless of what the bottle claims. Being a "top tasting protein" is a bit like saying you are the least-painful bee to get a sting from... not really a high bar to set. But, do not despair! Buy fresh or frozen cranberries, blueberries, cherries, or other fruits for taste. The bonus is that beyond the taste improvement, you can add anti-oxidants, fiber, and good carbs to help fuel your muscles. Bananas are a common fruit to add, but you can be a bit creative to avoid monotony!

Protein Bars
I love bars. (No, not those kind, I don't drink. I mean protein bars!) Particularly, I like to use Quest bars. They have a wide variety of flavors and some of them are actually good. I won't say their brownie has the same taste as a brownie, but they have flavors that are actually palatable, which is a huge plus. Better than that, they are high in fiber, about 14-15 grams per bar to be exact. I'm working on upping my overall fiber intake, but these bars go a long way to helping me reach my fiber goals. Plus, no bloating or intestinal upset as can happen with some other fiber supplements on the market. It's a win win.



Creatine
I don't always use creatine. I tend to cycle through it. I don't use a loading phase like they used to prescribe either. I just use it when I feel like it. But, since I do use it, here are the brands I go to:





Muscle Tech has a simple, pure creatine option. 5 grams per serving and nothing else included. It's a good, clean option. Body Fortress has a product that includes some amino acids as well as Betaine Anhydrous. I probably use creatine half of the time while training. I usually stick with 4-5 grams per day. When I do increase that amount, I almost always take 4-5 grams from a creatine supplement, and then use the Six Star Whey Protein that has a bit of Creatine mixed in with it. I find if I use more than one serving from a "straight" creatine supplement, it has a tendency to give me tummy troubles.

Amino Acids
First, let me just say that I love BCAA supplements. Period. I know there are people out there that hate them, but I am firmly on the other side. I think they are vital when lifting heavy. Now, having said that, BCAAs are mistakenly used by some people for energy, and that is not what they are for. BCAAs are for quick, bio-available reparations. On lifting days, I take 1 serving in the morning when I first wake up. This allows my muscles to grab any BCAAs they might need after a night of sleeping and not eating. I then take 1 more serving immediately post-workout to send the building blocks to my muscles. On non-lifting days, I take 2 servings in the morning before breakfast. I am a creature of habit, so for this I only use one brand (though sometimes I do change the flavors...)



Glutamine
This is a must. I take glutamine every day. I use powders instead of pills so I can mix it into any drink. Depending on how well you mix it, it does sometimes have a gritty consistency to it though. If this bothers you, try adding it to a warm beverage, or mix it in with a thicker shake of some sort.







Pre-workout
I know a lot of people swear by pre-workout supplements. I use them sparingly. I am on my third bottle right now, and each bottle has 40 servings, so that would equate to roughly 120 workouts by the time I finish this bottle. When I do use it, I only use 1 scoop. It's just a personal thing, but I don't really want to ingest more caffeine than that, and I spend more workouts without it because I don't ever want to feel "dependent" upon a pre-workout. Good music and clear goals help me focus in the gym, so a pre-workout supplement is really nothing more to me than a slight edge over what I would otherwise be doing already. When I use it, I use this type below, and I stick with 1 scoop. However, to illustrate my point that it shouldn't be depended on... many lifters at the state championship were scooping pre-workout into their mouths between lifts. I didn't use a pre-workout that day at all. Just got into the right frame of mind and made sure to bring or buy enough real food to keep my energy up through the day.




Fish Oil
The health benefits of Omega 3s are many. There are several good brands out there for this, so don't feel like you have to stick with mine. Each day I take between 2-6 capsules of this.




Vitamins
There are a ton of these on the market. I prefer this kind simply because they are gummies instead of pills. I could do without all the extra sugar coating them... but oh well.



I also take an additional Vitamin D3 supplement


ZMA (Zinc and Magnesium supplement)
Lately there has been a lot of research that shows ZMA is not effective at building strength. However, that isn't the primary reason I take this supplement. As it turns out, I don't eat enough leafy green vegetables and other sources of Magnesium. Magnesium plays a vital role in many functions that contribute to better health overall... the problem is I am not a rabbit. I don't really like most leafy green vegetables. So, I use this to ensure I have enough Magnesium in my diet.



Probiotic
Arguably, one could get all the probiotics they need from eating yogurt. However, I only eat yogurt every once in a while. (Now, if we had the yogurt brands they have in say, Latvia, I would eat yogurt ALL THE TIME! That stuff is amazing!) So, I use a probiotic. In addition to colon health, there is some new research that indicates probiotics may assist in fat loss/weight management.

USPA 2017 State Championship done!

This was a fun meet! I'll be the first to admit I was nervous for a lot of it. I tend to get nervous up until the moment I hit the platform... It sucks, but it also keeps me on edge.

Going into the meet I only had about 4 hours of sleep last night, so I wasn't sure how I was going to perform. Ass in the fact that I had to move up a weight class (thanks a lot pizza and other delicious foods I can't resist!), and it's a hard recipe to work with.

I opened with 501 on the squats. Got it easily and smoothly.

I then went for a PR on my second attempt. I was shooting for 539. As you can see in the video, I had the power, but I was a bit too high and didn't break parallel. :(

However, rather than simply try again, I decided to go for a better PR. I went up to 551 on my third attempt, and I made sure to hit the correct depth on that one!

This was the toughest squat battle of my life. I probably wouldn't have gotten it if not for the people shouting at me to keep driving it up. Afterward I was pretty exhausted. It took me about 30 minutes to recover, and even then my back started cramping up pretty bad.

I moved into bench press while my back was still cramping, never a good way to start off. I nailed my opener (341) which was my best lift back in September.

My second attempt was at 363. I got it as well, but this one hurt. That cramp in my back was spreading from the middle of my back all the way down to my left hip.

My third attempt was 373. Now, I could blame it on the spasms, which by this point were all over my back and through the front of my right abdomen as well, but even without the cramps I just didn't have the power to push this one out through the sticking point. I'll work on that for next time.

Now, because of the cramps, I dropped my opening deadlift to 474. I wanted to make sure I at least got on the board, so that way if I had to quit I could at least count my total. However, much to my surprise, the deadlifts unlocked my back. 474 went up like nothing.

2nd deadlift I went for a PR. The most I have done before is 525 at home, and 518 in competition. So, I went for 529. Got it too.

3rd attempt I decided to be a little reckless. I went for a PR again, but also decided I wanted to deadlift more than I squatted. (I have always had bigger deadlift numbers, so it would be a shame not to keep that trend going today). My third attempt was 561, and I have to say that I not only got it, but I think my form was nearly flawless as well. Not only that, but after the meet, the chief judge made sure to announce to everyone in the gym that he would love it if they would all set the deadlift down as nicely as I did. He said, "I have never seen anyone respect a deadlift bar as much as Sam, I hope you all noticed."

And, in the end, even though I had to go up a weight class, and fought through a few hours of sleep and some nasty back spasms, I came out on top. Next stop is Drug Tested Nationals!

And yes, that is Arby's in the background. I think I earned it for today!

Well... I ate too much!

Never let it be said that I hide some of the more bitter aspects of my powerlifting journey.

While I initially had great success dropping weight a couple weeks ago, it turns out that I not only gained it all back, but I put on another couple of pounds. So, I am sitting at 285. The good news is, I am able to change up my registration for the meet this Saturday so I can compete still. The bad news is, there is a big difference between competing in the 275 pound weight class and the 308 pound weight class.

So, not sure how things will go. I am expecting to put up a PR in the squat, so stay tuned for that. If I don't come home with a medal, at least it will be good to hit a new high number. I was hoping to hit 375 on the bench, but I am not sure I will manage more than about 360... we'll just have to see.

However, one thing that has gone funky for me is my deadlift. Personally, this is the hardest lift for me to nail down. I am still fine-tuning my deadlift programming because I can't find anything that works consistently. When I train light (60-75% 1RM) then I notice huge strength drops. However, when I train heavy (90-95% 1RM) I notice great gains but they cycle violently and are inconsistent. If I train at 80%, then I kind of stagnate. Even shuffling things around and mixing light, medium, and heavy days doesn't seem to work. It's always rough to hit a plateau... but it's aggravating to hit one so close to a meet. At this point I don't know that I can add any weight over my previous meet.

After the meet I am going to come back with a weightlifting routine that helps to strip off weight. Obviously I will have to actually count calories as well, or else risk keeping all of my jiggly body fat... it does help in the winter as far as insulation goes though... so I have that going for me, which is nice. 😉

In any case, after I put up the meet results, I think I will do a few weekly logs as well. See if maybe by showing those off it might help me remain a bit more diligent. The plan is to cycle off of the heavy lifting for a month or two and go almost to a hypertrophy regimen while watching my diet. I was toying with the idea of going on a keto diet, but I haven't found any peer reviewed studies that go beyond a few weeks, so I am a bit leery of experimenting with that with nationals coming up in May. More likely, I will go with a rounded diet, balancing macros and making sure there are no wasted calories etc.

Wish me luck!

Ferrigno's Advice for Chiseled abs.

   I saw this article today and wanted to share it with you. It's short, to the point, and has all the right information in it. For more articles, check out FerrignoFit.com

So you want six-pack abs. Are you willing to work for them? Here are some tips to get you started on your way to that washboard look.
FOCUS ON LOWER ABS
So many of the exercises we do rely on the strength and balance of our core. So, if you’re already engaged in a consistent workout program, you are probably working out your abs. However, it’s likely that you’re only working out the upper six-pack area and neglecting your lower abs. It’s your lower abs that are providing stabilization and flexibility to the movement in your pelvis. They are vital to providing balance to your entire mid-section. Try ab exercises that focus on reverse movements to train the lower part of your abs – by default, you will also be working out the area above anyway.

DON’T OVERDO IT
Abs are a coveted muscle. And for some, it’s an easy one to workout. So, too often, we go crazy – bragging about the hundred crunches completed after a beast of a workout. Stop. Your abs can get overworked just as any other muscle. The average reps hover around 25. Anything more than 50 and you’re just wasting time.

PAY ATTENTION TO THE NEGATIVE MOVEMENT
This tip goes for all your exercises. But for some reason, abs are not treated like other muscles. So, we’re going to repeat this here. If you aren’t focusing on the slow negative movement (the movement that returns you to original position), then you’re throwing away the most fruitful part of your workout. A proper negative movement will lengthen the muscle, condition it for the next rep, and increase muscle strength.

AVOID TOO MUCH LATERAL MOVEMENT
This one is strictly for builders looking to compete or those looking to achieve a traditional builder body. In order to get that superhero V shape, you’ll want to widen the shoulders, expand the lats, and tighten the waist. Side bends and oblique-targeted exercises will not help you achieve this. With too much oblique-focused workouts, you’ll get a strong torso – great for boxers or martial artists – that fails to taper off and show off your lats.

LEAN OUT
Too many people ask the wrong questions when looking to get six-pack abs. If you do only one thing to develop those abs – eat well. You probably already know that diet is responsible for the majority of your success when it comes to your overall fitness. But when it comes to chiseling out specific muscles, it’s even more important. You WILL NOT get definition without eating lean.
That muscle definition you crave comes from reducing body fat and water around the muscle. This means you must eat lean meats and reduce the sodium in your diet. To add insult to injury, the belly is one of the first places we all store fat. So guess what, it’s one of the last places to lose it.

Look before you leap... or bite, in this case...

   So you know that old joke that asks "What's worse than a worm in your apple?"

   Well, I narrowly avoided discovering what was worse than mold on your protein bar. I hit a light workout today, warmups on the squat and then three sets of 505 (singles and doubles) followed by warmups on the bench press and 2 sets of 325 with chains and then 1 set of 335 with chains. Then I wrapped it up with some light deadlifts at 315 and 405, and some stiff-legged deadlifts at 315.

  I then walked upstairs, feeling happy with my numbers and enjoying the view to the snow-filled backyard. I grabbed my post-workout protein bar, unwrapped it, and started to raise it to my mouth.
Then something told me I should look at the bar.

   This is what I saw:

  Now, I am not going to reveal the brand, because I really like the brand on the whole and this is the first problem I have had in several years... but imagine what would have happened if I had taken a bite.

  Let's be honest- protein bars are never really a joy to eat in the first place. They range in consistency from some sort of chewy, dry puff of something that only resembles chocolate in the sense that both chocolate and the protein bar are dark in color, all the way down to something that likely is a cousin to the plugs you find in your kitchen sink after a heavy Thanksgiving holiday where the smell is intriguingly non-existent and the taste is something that burns your tongue and leaves you wondering whether they used battery acid as a preservative.

   I don't even want to imagine what it would be like to add green fuzz on top...

  On the plus side, I still have weight to lose for my next meet (which is coming up on Feb. 4th) and I think I have found a good appetite suppressant, because after seeing this, I don't really feel hungry at all anymore...

Setting up a good home gym

  If you have an extra room in your house- or perhaps space in your garage- then a home gym may be just what you are looking for to get into Steel Dad shape!  Let's face it, sometimes the gym can be crowded, closed, or just inconvenient to get to after an extra long day at work.  I have a wonderful home gym that offers everything I need, plus, I never have to wait for a work station to open up.  (However, you must actually be motivated enough to use it.  Sometimes the "luxury" of being able to use a home gym any time can easily be parlayed into never using it at all for those of us who are prone to procrastination.)

     If you are considering a home gym, you may be wondering what equipment will work best, and where you're going to put it.  For me, I have a spare bedroom in the basement (which is nice because it is cooler in the summer. In the gym, I have a power rack, olympic weight plates, a leg curl/ leg extension bench that uses plates, a lat pulldown machine that also uses plates, and a cable crossover machine. One very vital piece of equipment- a lock on the door. This keeps my little kids out so they don't get hurt. Sure, I often let them inside when I am there, but a lock is an absolute must for me as I have several kids 5 years old and younger.

  does not require weights, a colleague of mine from work really enjoyed P90X.  You can also get a decent bodyweight exercise by adding TRX straps that attach to your door frame. (They are especially nice for traveling as well. Easy to stuff in a suitcase or backpack, and able to turn any room, or strong tree into your own gym!)

     Obviously everyone has a different situation to work with, but here are some suggestions for a home gym that will chisel you into a Steel Dad.  I have provided links to illustrate the types of equipment I am referring to.  I would also suggest checking your local classified networks.  In the past I have found amazing deals on commercial quality equipment and saved a fortune in building my home gym.  (I bought an olympic bar, weight lifting belt, 300 pounds of olympic plates, a bench with dip station and preacher curl attachment, and a lat tower for $250- so keep your eyes peeled for good deals on Craigslist or your local classifieds!!)

Absolutely necessary:

• Power rack- No "ifs," "ands," or "buts" about it.  If you are going to bench press and squat at home, then you need a power rack.  It can literally save your life- not to mention you can use advanced techniques with a rack such as "partials," "isometric presses," and "negatives," that you just can't do without a good spotter or rack.  There are many versions on the market, but the link will take you to the brand I used at home.  I have put over 500 pounds on mine without over stressing any portion of the rack, and it's rated to go much heavier.  The key to a good rack is it has to have a good rating of 800-1000+ pounds, and it has to have plenty of slots to adjust the catching arms.  Also, look for a rack that has a pull-up bar built in, and/or the ability to add a lat pull-down attachment.  This will save you space and money vice purchasing a lat tower separately.
• Barbell - This is where you want to spend good money for good quality. You don't want a cheap bar that will bend or snap. I personally use the Rogue Ohio Powerlifting bar, and I love it. There are other brands that offer good quality as well. Check out my previous post The Importance of a Good Bar.
• Weights- I prefer olympic weights, as I have wide shoulders and I am accustomed to the 7 ft bar.  But, standard weights will work alright for a lot of people.  (One caveat here is that standard weight bars tend to be weaker and bend easier than Olympic sized bars.  They are also usually about 5' in length, so they may not fit right in a rack.  It can also stress your joints and be uncomfortable.  Lastly, the bar itself is smaller in circumference than an olympic bar, which makes it less comfortable to grip and hold.)  Get a good set of 300-400 pounds and as long as you don't toss the plates around on cement slabs, they will literally last you a lifetime.  (You can always get a smaller set and purchase additional plates as you progress in strength.)  Plates come in all varieties: basic, with grips, rubber coated, bumper plates etc.  Just don't get the vinyl "plates" that uncle Joe uses in his basement.  They don't hold up to continuous use, and they are clumsy to use and not as accurate as iron plates.
• Dumbells- You will likely also want some dumbells for some of the supplementary exercises.  The problem is, unless you have very deep pockets it can be hard to get a good set of dumbells.  If you buy too few, you will outgrow them quickly.  If you buy a huge set, you will spend a lot of money and not even use most of it.  You could go with the interchangeable dumbells, but I find they rarely go above 50 pounds and they are just as expensive if not more expensive than a regular set due to their "trendiness."  One simple fix, which I personally used, is an olympic sized dumbell handle.  To be honest, it can be a little unwieldy at first, but it is a lot cheaper than buying a whole new set of dumbells because you use the weight plates that you already use on your bar.  It also saves storage space. Also, you might want to look for and EZ-Curl bar.
• Multi bench- This bench allows you to do incline, decline, and flat exercises.  Don't waste money buying three separate benches when one will do.  Just make sure that whatever bench you buy, its maximum weight allowance exceeds your max + your bodyweight.  For example, if I weighed 230 and can bench 350,  I should get a bench that is rated to hold 580 pounds.  (It would be better if the bench was rated higher, that way I can rest easy as my bench strength increases...)  This will ensure the bench doesn't break while you are holding the equivalent of a baby elephant over your chest.  (Again... power racks are important here...)
• Leg curl/extension bench- Perhaps you can find a good solid bench that also has a leg curl/extension attachment on it.  But, if you can't, then I recommend this one.  (You can purchase an adapter so it will utilize the olympic weight plates you use on everything else.)  I have taken it up to around 200 pounds on leg curls and extensions without any problems.
• Cloth measuring tape- You may not think of this as home gym equipment- but you should.  The scale can only tell you so much about your progress.  Your workout journal and measuring tape will tell you the most.  Record your workouts every session- just use a spiral bound notebook- and take your body measurements every 2-4 weeks.
• Weight lifting belt- There are lots of different types, so go to your local sporting goods store to try a few on and see which you like best.  You really only need a belt for heavy squats, deadlifts, and cleans.  My favorite belt is just a plain, leather belt with no extra frills or padding.  (No, you don't need a belt on the bench press...)  Also, don't worry about knee wraps unless you plan on competing in powerlifting or you do sets of 450lb.+ squats.  Proper form will protect your knees in most cases. (Even though I compete, I don't use wraps during 80-90% of my workouts.)
• Gloves- These are optional, some people swear by them to protect your hands during heavy lifts. Others swear they are the devil and should be considered taboo...  

Extra Goodies:

•  Lat tower- This machine can breathe new life into your home gym!  Not only can you do lat pulldowns and rows with it, but you can do tricep exercises, ab exercises, and even curls.  It adds great versatility to your home workout, and it uses the plates you already have.  (Alternatively, you can sometimes purchase an add on for your power rack- check around and see what options best suit your needs.)
• Cable crossover machine- These come in all shapes and sizes.  You'll have to do some searching to see what will fit in your home gym.  Be wary that many of these machines come with very light stacks, so they may not be worth the extra $.  I recommend looking for one with at least 200 pound stacks on each side. Also, make sure the weights are iron, not vinyl.
• Inverted Leg press Machine- This machine is on my wish list... but it's price puts it out of reach for now.  (Unless I want to raid my children's college funds...)  However, a machine like this is beautiful!  Inherently, you can leg press much more than you can squat or deadlift.  So, a good leg press machine helps you feed your lust for plates and raw brutish exercises while keeping you safe.  If you have the money, a good leg press is worth every penny.  However, two words of advice, try to get one that can convert to a hack squat machine, has its own weight storage space, and is stable and rated for heavy duty work!  The last thing you want is to bring home a cheap leg press machine that breaks or wobbles.  If you can't afford one, no worries.  Heavy deadlifts and squats should be the core of your leg and back routines and will create a Steel Dad out of anyone!
• Rowing machine- If I had the space and money, I would get this.  It is excellent quality and I love the fact that it works so many muscles.  One word of caution, strict form is an absolute must when using a rower!!  It's very easy to get sloppy and end up injuring your knees, ankles, and back.  However, if you use good form, it is a very beneficial piece of equipment- although it is a bit pricey.
• Elliptical-  Ellipticals are a bit softer on the knees than running, which makes them a great choice for a home gym.  However, to be very honest, a nice brisk walk outside is as beneficial as a jog.  You just have to walk for a little longer.  (There is a whole slew of articles on Webmd about walking here, and a nice concise article from the Mayo Clinic here.)

Items on the "no-no" list:

• Calf raise machines- These are good at a gym, but you don't need one to work your calves.  For isolation exercises you can do calf raises while either holding a bar across your shoulders, or dumbells in your hands.  Alternatively, you can take your dumbells outside and do a Farmer Walk, concentrating on flexing your calves to propel forward as you walk.  (Also, if you have a leg press machine, you can alter your foot position to do calf presses with that machine.)
• Multi-station home gyms- These are okay in some instances, but most are extremely overpriced and offer only light weight stacks.  Many of them are also cheaply designed and not intended to last through heavy use.  If you are super pressed for space in your home, then I would recommend just getting dumbells and a bench.  For the same amount of money as a multi-station home gym you will get much more versatility and utility out of the dumbells.
• Treadmills- I know running is a great cardio exercise.  But really- why waste money on a treadmill when the whole Earth is just outside your front door?  If you want a piece of cardio equipment, stick with a rower or elliptical.  (Or perhaps go a different route and get a punching bag and a jump rope.)

Slimming down with weights

  Now that the holidays are over I, along with a lot of other people I bet, have realized just how much I ate when I wasn't paying close attention. On New Year's day I weighed in at 284.8 lbs. Not good. I have a competition coming up on February 4th and I am registered for the 275 lb weight class.

  So I reached into my trusty bag of tricks for a quick, effective solution.

  I have never been a fan of running. Likewise, the treadmills bore me to tears. More importantly, they have never been fast solutions for me.

  Instead, I turn to weights in order to turn up the fat burning furnace. Normally I have been training 3 times a week. I have found that to be the optimal frequency that enables my body to recover efficiently and increase strength and power the fastest. I don't want to mess with that with a meet just a few weeks away. So, I tweak my secondary exercises in order to increase my fat loss.

  Normally I will hit the big three lifts, and then move on to my secondaries, working through the auxiliary lifts one set at a time. However, what I am doing now is slightly different. You will see that my auxiliary lifts have a light-medium weight, nothing too heavy. This is because I am using giant sets on ALL auxiliary lifts.

  So for squats, bench, and deadlift I perform them as normal with the usual rest periods. For all other lifts, I am taking two lifts and performing one set of lift A and then performing one set of lift B, and then without rest going back to A and B again until I have performed three sets of each. Once I hit the auxiliaries, the only rest I get is between giant sets while I set up the next couple of exercises. Think of them as doing several "mini-circuits" if you will.

  The benefit to such a routine is that Muscles A take their rest while you are performing lift B. However, your cardiovascular system has to work much harder because while a set of muscles may be resting, you are never entirely at rest or sitting down motionless.

  This very method, added with regulating my diet carefully (notice I didn't say crash dieting, I just said regulating carefully!), has already resulted in me losing 4.4 lbs. I stepped on the scales today weighing in at 280.4. (Normally, 2 lbs a week is a good target to hit for weight loss to ensure you aren't sacrificing muscles weight. However, I admittedly have a bit of extra fat. Additionally, I watch my strength and power levels. So long as I am hitting my minimums in my big three lifts, I am good.)

 With 4.4 pounds down already, I am looking forward to hitting close to 270 or below by using this method over the next four weeks before the competition. Stay tuned to see how it goes! (Also, for those worried about losing strength while cutting, I have found that as long as the big 3 are still hitting good, competition form singles with 80% or more of your 1 rep max, your strength should stay, or even slightly increase.)

 For a practical example, here is what I did on Monday, Jan. 2:
                                                
                                                             Set    lbs.         Reps.

Squats (2 min rest between sets)	#1	135	5
	#2	225	3
	#3	315	1
	#4	405	1
	#5	500	1
Bench Press (2 min rest)	#1	135	5
	#2	225	3
	#3	315	1
Pull Up (Giant set with partial bench press)	#1A	BWT	2
	#2A	BWT	2
	#3A	BWT	2
Partial Bench	#1B	405	2
	#2B	405	1
	#3B	405	2
Sumo Deadlift (2 min rest)	#1	225	3
	#2	315	1
	#3	405	1
Military Press (giant with bent over rows)	#1A	95	10
	#2A	95	6
	#3A	95	6
Bent Over Row (Dumbbell)	#1B	60	6
	#2B	60	6
	#3B	60	6
Incline Bench Press (Giant set with shrugs)	#1A	225	5
	#2A	225	5
	#3A	225	3
Shrug	#1B	315	3
	#2B	315	3
	#3B	315	2
Lateral Raise (Giant set with stiff leg deadlift)	#1A	10	8
	#2A	10	6
	#3A	10	6
Stiff Leg Deadlift	#1B	225	3
	#2B	225	3
	#3B	225	3
E-Z Curl (giant set with tricep push down)	#1A	65	6
	#2A	65	6
	#3A	65	6
Tricep push down	#1B	200	6
	#2B	200	6
	#3B	200	6
Concentration Curl(Giant set with Tricep Rope Ext)	#1A	25	10
	#2A	25	8
	#3A	25	6
Tricep Rope ext	#1B	70	8
	#2B	70	8
	#3B	70	6
Leg Extension (Giant set with leg curls)	#1A	90	6
	#2A	90	6
	#3A	90	6
Leg Curl	#1B	90	6
	#2B	90	6
	#3B	90	6
Decline Crunch (Super set with Hanging Leg Raise)	#1A	45	3
	#2A	45	3
	#3A	45	3
Hanging Leg Raise	#1B	BWT	3
	#2B	BWT	3
	#3B	BWT	3
Single leg ext (Giant set by alternating legs without rest)	#1AB	35	6
	#2AB	35	6
	#3AB	35	6
Single leg curl (giant set by alternating legs without rest)	#1AB	35	6
	#2AB	35	6
	#3AB	35	6
Standing Calf Raise (1 minute rest)	#1	135	10
	#2	135	10
	#3	135	10