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

Hitting the gymn after the flu

Last week was brutal. Granted, there were fun days too, but almost everyone in my house got really sick. Normally I don't mind pushing through a head cold and still hitting the gym, but when I catch a tummy bug too, then I am not doing anything.

The good news is that a week of being sick won't totally derail your training efforts so long as you get plenty of rest, hydrate, and come back to the gym with a targeted plan.

Instead of doing my normal work load on Squats, Bench, and Deadlifts, I just hit singles on Tuesday and today. Today being the second day back this week I added a few secondaries, but not too many. I should be back to normal volume by Monday, but the nice thing is that by using my targeted recovery approach, I haven't lost any strength, despite the heavy tummy bug and taking an entire week off.

Here's what I did Tuesday:

Squats:
5x135
3x225
1x315
1x405
1x495

Bench
5x135
3x225
1x315
1x340

Deadlift
1x315
1x405
1x455

Then I left my gym. That's right- super short session with only one working load per exercise (all the lighter weights are warmups.) This approach allows my muscles to signal that they need to maintain themselves, but doesn't overburden my central nervous system which is still recovering from being sick.

Thursday workout

Squats:
5x135
3x225
1x315
1x405
1x495
1x405
1x315 (I added in two quick drop-set singles with 405 and 315- not enough to burn me out, but enough to signal to my body that Saturday is going to get heavier.)

Bench
5x135
3x225
1x315
1x340
3x315

Deadlift
1x315
1x405
1x455

I then added in a giant set of Lat Pulldowns, Reverse Bicep Curls, and Stiff-led deadlifts. # sets of 6 without rest between each exercise.

Afterward I did tricep extensions with a rope, and followed it up with a giant set of single leg extensions and curls. The secondaries weren't tough to get through, but will help signal the body that it needs to get back to its full capacity soon.

Saturday I will likely add in the rest of my Squat, Bench, and Deadlift sets (I normally do between 9-12 sets on each exercise) and then continue with the same secondaries. By Monday I should be back to my full program.

If you end up getting sick for a week or so, it's always good to come back strong, but lift smart. Shoot for a set of doubles or triples at 80% of your max, and then move on. If you are used to moving heavy weight throughout each workout session, then perhaps you can use a set of singles at 90-95% but then stop after that and let your body rest. You will feel like you can push harder, but if you treat your CNS right and allow it a bit of cushion, you should actually bounce back faster, with little to no loss of overall strength by the fourth workout.

If you want to work out while sick, then a good rule to follow is if you are congested above the neck, you should be okay, but if you have a severe sore throat, or are feeling sick below the neck, it's better to stay home and let your body rest.

Also, should you decide to work out while sick, do everyone else a favor and make sure to disinfect the equipment you use. Most gyms provide cleaner for you. Additionally you can take hand sanitizer and some rubbing alcohol wipes as well.

Happy lifting!

The importance of a good bar

All right, so no post on Monday, sorry about that. I have been down with a tummy flu and a chest/head cold the last couple days.

However, I wanted to jump into an important topic. When we talk about equipment a lot of people want to ensure their wallet doesn't take a huge blow buying expensive equipment for a home gym. While this is important... it isn't everything you should consider.

When I first set up my home gym, I bought a CAP barbell set at my local retailer. At the time I wasn't as strong as I am now, so it worked fine. However, this past year as I have become vastly stronger, the bar has been unable to keep up. I started noticing a slight bend in the bar. Then, as I got up around 450 for some of my squat sets, that bend became worse.

When I did my first max attempt with 495, the bend became permanent, meaning the bar is unusable now. Here is a short video of the CAP barbell rolled across the catching pins on my rack.

However, I am lucky that it bent. Check out what happens when this guy loads 675 on the bar...







If you are just starting out, and you think it will be a while before you are working with 300-400 pounds, you might be able to get by with a "Chain store" barbell. However, in my opinion, it is definitely worth saving up for a really good bar. Personally I use a Rogue Ohio bar for my bench and squat needs. I also used it for a while for deadlifts until I saved up for Rogue's deadlift bar (no center knurling and slightly thinner bar but still tough as nails!) There are other good companies out there, but Rogue had the best guarantees. Also, I have put it through some heavy tests. Check out these two videos and see for yourself.

This first video is a partial squat (just about 8 inches ROM) with 835 pounds on the bar. Honestly it was partly an ego test, but I really did want to check and see that the bar would last me a lifetime.

As you can see, the bar does flex a little bit, but not overly so. However, the big difference is that this barbell was made for heavy lifting. Check out the next video and you will see what I mean. I roll it across the same catching pins in my rack as I did with the CAP bar.

Another nice feature is how the bar is designed. The CAP bar had an internal bolt, which meant I often had to re-tighten the thing between sets. The Rogue Ohio bar uses bronze bushings and a snap ring, which allow the loading sleeves to roll and turn without needing to re-tighten anything.

Also, before you go there, no, Rogue does not pay me for the review. I just believe that when I see a good thing, I should pass it along. The Ohio bar is about $250 on Rogue's site. So it is more expensive than the CAP version for sure, but really in terms of quality there is no comparison. Also, The Ohio bar is not the most expensive one out there. So definitely check it out if you are serious about building a good home gym.

On a final note, since I am catching up with work after being sick I am not sure I will post again this week. So let me leave this last video... I should have put it into my previous post, but it fits well with a discussion about quality barbells too...

Happy Holidays and Happy Lifting!

Friday Funday - Start lifting young!

So today is Friday and I am about to head into the gym for my heavy workout. Before I do so, however, I wanted to share a few pictures from this year. I have found that lifting regularly has not only improved my strength, but it has rubbed off on my kids as well. Just look at the photos and the videos and try not to laugh, I dare ya!

This first video I took while my kid wasn't watching me. Apparently he thought he could get away with some "deadlifts" while I was doing my own set...

Teagan is my coach- a bit on the sassy side though. Always telling me he can lift the same thing I do, only he can do it easier...

Connor is gearing up...

He likes to show me the "right form"

Good lifting form is no joke. No quarter squats here!

Connor is a bit less critical of me... but gets into trouble if I don't watch him carefully...

 

Connor is focusing hard for his next lift...

 This video is so fun for me. In it, I catch Connor trying to lift weights again. I try to ask who said he was allowed to lift weights, and he literally tries to blame his mother and brothers. It's a bit hard to understand him as he wasn't quite 2 years old when this was taken, but it is super funny! In the end, he says he just wants to be like daddy.

Setting a good example for your kids comes back to you in many ways. One of the benefits is now that I know my kids are watching me carefully, it keeps my motivation levels up. In this pic I had finally reached 20 inches for my bicep measurement- something I had never, ever done before.

That's it for this week... until next time- Happy lifting! (And have some fun too!)

Weightlifting with Chains

So today (and this past Monday) I have experimented with using chains in my workout. It's something I have always wanted to try, but haven't. I used them on two exercises on Monday, namely while doing the bench press and chinups. (Some will argue that chains are not best for chinups or pull-ups because the weight doesn't change throughout the movement, but that isn't what I was looking for in that particular exercise... more on that in a moment.)

First, let's very quickly break down what chains do: They provide a very efficient, and relatively cheap, method to turn exercises into dynamic resistance loads. You hang the chain on the barbell in such a way that at the top of a movement, the entire chain is off of the floor. As you lower the bar, the chain links will hit the floor and begin to "deload" the bar, thus making it slightly lighter. As you bring the bar back up, it "reloads" the bar and makes it heavier.

Chains added to 335 for Bench Press

I haven't used it for squats or deadlifts yet, but I was very happy with how it changed my bench press sessions. Monday was a light day for me, so I loaded the bar with 315 pounds of plates. I did one initial set without chains, and then each successive set I added chains and tried to get the same number of reps. What I noticed right away was that it forced me to focus through the entire range of motion. I normally pause at the top and bottom, but I had to push a lot harder into completing each rep by the final set because the chains I had added weighed 32 pounds. Then today I went to my medium bench press session and loaded 335 on the bar. Just like Monday, I worked with extra chains each set until I had all four on there.

The biggest benefit I noted for myself, was that I could trick my mind into thinking it was working the same numbers as last week, while my body was actually pushing roughly 12-32 pounds more throughout each rep. I loaded the plates and my mind believed that the chains didn't really count. Not only was the weight heavier, but I actually got MORE reps on my lighter day for each set. I have a meet coming up in February, so hopefully this will finally get me closer to my bench goal of 405... we'll see.


Why Chains instead of partials? I have worked with partial reps before, where I work the top third of a movement, so I am used to heaving heavy weights at the top, but what I loved about chains was that I could get the full range of motion, still adding a bit of weight to the normal 315 because roughly half of the chains were still hanging above the floor. The bottom 2/3 or 1/2 of a movement is altogether skipped while doing partials. While I still love partials, and don't plan on dismissing them entirely from my routines, chains are definitely going to take up a position as one of my go-to advanced techniques!

Click on the picture for more information about dip belts.

I am planning on using chains for my squats and deadlifts next week, or possibly this Friday, but I think they are great for other exercises as well. I mentioned before that some people say they are not good for chinups and pull-ups because with chinups, the mechanics of the exercise are slightly different. I say it depends on what you want. If what you want is extra weight, then the chains work perfectly for that. Sure, there are weight belts with chains that you can add plates to, but let's be honest, those things are not comfortable. It only takes one time of having the chain crush the groin area and you can see what I mean. Chains, on the other hand, can be looped across your back and allowed to hang over your chest. One should be careful not to start to heavy and overload the neck muscles, but if you are used to doing heavy squats with the bar in a high position, odds are you will be all right.

Now, you can buy special chain kits that are specifically made for lifting, however, that may not be the best fit for your wallet. For example, Rogue fitness (A company that I love by the way) sells kits here. The first option is $59.00. It is roughly 4' long and about 15 pounds. (Though there are other options.) On the other hand, I went down to Lowes and picked up some heavy duty chain. I got four chains, each just over 8lbs and 6' in length. After tax I was out a little more than $80. But, you can get creative if you aren't picky. Maybe look at local classified ads or other places that might be selling old chains.

I'll probably post an update on how the chains are working over time, but in the meantime, have a look at these articles. They dive into different aspects of the mechanics and science a bit more than I do here in this post.

Article #1 from Bodybuilding.com
Article #2 from Breakingmuscle.com
Article #3 from T-nation.com

Until next time, happy lifting!

Monday Funday

Yeah, I know Sunday is supposed to be the "funday" but I figured Monday could use a little cheering up right?

So just for kicks and giggles, here is a picture of me, one of my sons, and Lou Ferrigno.

 My son's favorite hero is the Hulk, but he figured that since we were meeting the real Hulk, he would have to dress as Ironman. Gotta hand it to Lou, he is still in phenomenal shape! He's also a very nice person, so my son had a great time meeting him.

  We had a booth at the SLC Comic Con this year to promote books and a new comic. Other than this day, I was in costume as well. Super fun event.

  As far as working out goes, today was a light day. So squats with 425, bench 315, and deadlifts for speed at a very very light 225 for higher reps than usual, followed by a full workout hitting all the accessory lifts.

  Started using chains today on the bench and on chinups. I'll have to put out a quick post about that as I work with them a bit more, but so far it looks like a great tool to add to the arsenal!

Happy lifting!

The Ten Commandments of Gym Etiquette

We've all seen them.  The guys who grunt like gorillas as they flop weights on the floor (or their chest).  The guys who act like they're at a private pool party, or those who linger at a station without ever working out.  It seems every gym there is that one guy who just needs to be slapped upside the head for acting like an idiot.  However, if you follow these simple rules, you will make sure that you are not counted among the idiots --thus avoiding being smacked.

1.  Thou shalt work out at the gym!  You need a bench, but the last one has someone sitting on it.  You give him the benefit of the doubt.  "Maybe he is doing a strength program and is taking a 3 minute rest between sets," you say to yourself.  You look at the bar, loaded with a 25# plate on each side and shrug.  You finish two exercises (not sets, but two whole exercises) in the amount of time the lurker has done one set.  Now you need the bench and he is still there.  The urge to smack him bubbles up as you grudgingly walk to a chest press machine...

2.  Thou shalt not talk on your phone in the gym!  Ok, so there may be some circumstances that warrant a cell phone break.  But, if it is a true emergency, get off the equipment and take the call outside of the working area.  Your chatter is annoying, and to see you sitting in a power rack yakking on the phone while I am ready to do some heavy squats makes me want to break your phone...

3.  Thou shalt use proper form!  Yes, your body has some natural elasticity, but that does not mean you should bounce 350 pounds off your rib cage like a springboard!  If you can't lift the weight with proper form and accurate tempo, decrease the weight.  You may think it is none of my business, but in truth, if you splatter yourself across my favorite bench I may not be able to use it again.  Not to mention, it will be me, or someone like me, dropping our own workout to run over and save you after we see you crush yourself into oblivion.

4. Thou shalt not claim multiple stations!  Okay, so if you are super setting or tri-setting and rapidly moving from one station to the next and back again with little or no rest, nobody will complain.  If anything, we will admire your hard work.  But, when you start claiming four or more stations, I will cut in and use the one I need.  If you are circuit training, I can likely get a set or two done before you cycle back to the one station I need anyway- but don't try to keep others away from every station in the gym.

5. Thou shalt clean up after thyself!  Seriously- you won't find me spitting on your back, so I expect you to clean up that pool of sweat you just made on the bench.  Most every gym provides squirt bottles and paper towels for this reason.  For those of us who sweat heavily- bring a towel to the gym with you.

6. Thou shalt not leave thy stuff lying around the gym!  Occasionally forgetting your keys next to a station is no big deal.  But, leaving Ipods, keys, wraps, belts, jackets, food, etc. on work stations you are not using is annoying.  I shouldn't have to pause to find an owner of a pile of towels to see whether they are claiming the station I need next, and I certainly shouldn't have to clean up after someone else.  It's a gym, not your living room.

7.  Thou shalt not drop the weights!  If you can't replace the bar after your set without making it sound like Godzilla just stepped on the roof, then you should go lighter.  Throwing massive amounts of weight to the ground with a furious roar may make you feel like a giant beast, but it makes you look like a giant jerk.  Additionally, it is not good for the weights, the floor, or your body.  Iron plates can split, machines can break, and your foot that you mistakenly thought was out of the way can be flattened.

8.  Thou shalt put away the weights!  Seriously, if you can't take the extra few seconds to put the plates back on the weight tree where you got them, you need to reevaluate how busy your life is.  While I know for some exercises putting the weights away can be an exercise in itself (thinking of 1,000 pound leg presses) aren't we there to lift weights?  So why not put them away yourself?

9.  Thou shalt not curl in the squat rack!  Alright, so it is convenient to curl in the squat rack.  However, is there anything more aggravating than walking into the gym, psyching yourself up to do some heavy squats with 1/4 ton on your back and then seeing all the racks taken by guys curling 50-60 pounds in them?  (If you are doing heavy curls above 225, I'll respect that, but even then you should be able to use a space other than the squat rack.)

10.  Thou shalt not socialize in the gym!  Of course you can ask someone for a spot when you need it, or maybe for a quick tip about form.  Other than that though, you should avoid saying much to anyone there.  We are there to work.  It is very easy to kill a workout by breaking into a "short" conversation instead of actively monitoring your rest periods.  Of course, you don't want to seem like a jerk either, but usually a slight nod or a quick hello and a wave are enough to let people understand that you are friendly, and serious about your workouts.  If you have things to chat about- catch them on the way out of the gym.

New Squat PR

So, I'm not divulging all of my secrets yet, but I am super happy with my program so far. I've added a total of 120 pounds to my squat max since January! Now, some fast gains after a long layoff are to be expected of course, but what I am excited about is the fact that I squatted 498.24 pounds on September 10th. It's been three months since then, today being December 9th, and I knocked out 525 pounds today!

Those are steady gains of about 10 pounds a month AFTER already increasing my max by 90 pounds.

Any way you want to cut it, that's astounding progress, especially once you consider the fact that prior to this year, my lifetime Personal Record squat was 425.

The training manual I am creating will have my current program as well as everything I have done since January. It will have the intro sessions, foundation programs, advanced techniques, and all of my training notes -- even for failed attempts. Some of the programs you can find online and will sound fairly familiar, but my main training regimen is something I am designing myself, and I am excited to show it off soon.

In the meantime, I will be here a couple times a week, posting short articles and some fun stuff too!

Until next time, keep lifting out there!

Making a comeback to Powerlifting... and taking Gold!

All right... so the last post was back in June 2013... Let's make a long story really short and catch you up to this point as best we can. I transferred from Budapest to Washington D.C. in Autumn 2013. Then moved to Armenia in March 2014 (lovely country by the way!)



Then, my health took a giant nose-dive. We won't go into specifics, but let's just say that the gym was out of the picture and things were bad enough that I resigned from the State Department and we moved back to the U.S. In May 2015. I spent several months getting my health under control and finally started getting back into the gym in January of 2016.

In January 2016 I was 32 years old, about 265lbs, and eager to try something new. It had been 14 years since my last powerlifting competition, and I decided the time had come to make a comeback.

I spent the next several months tearing apart my old manuals and training books, looking for that all-too-elusive "Golden Program" that would kick me back into shape. I worked my butt off, tweaking things here and there, and pushing myself harder than I expected to be able to considering the long layoff. (Don't worry, I took a couple weeks to ease into it before digging into the hard stuff.)

I started off fairly weak. 405 Squat, 275 Bench, and 405 Deadlift. But I improved pretty quickly over the next nine months.

The result.... I took first place in the men's Classic Raw 275lb weight class at the USPA Rocky Mountain Regional Championship on Sept. 10th. Now, the 275lb weight class is nowhere near as competitive around here as the 196, 220, or 240 weight classes, but considering it was my first competition in 14 years, I'm happy with the win.

My stats in the competition were as follows: 496 squat, 340 bench, 518 deadlift. Since then I have been able to get my lifts up a bit more as well. Current stats (tested at home) are Squat 515, Bench 365, Deadlift 525.

Now- I plan on updating this blog regularly. I am also currently working on a powerlifting training manual that will detail the programs I am creating for myself. I have already updated my Fitness Goals page. I have bulked up quite a bit, so now it's time to maintain/build strength while trimming off the fat. Stay tuned!

If you are wondering what I do for work now... I am an author. I posted back in 2013 about my debut novel, but now I have more than 15 novels out and more on the way. Most of those novels have spent months on Amazon's Top 100 fantasy lists in the U.S. and U.K. Check out my Amazon Author Page, or follow me on Twitter @Author_SamFerg.

Also... since people always want videos or pictures for proof... here are a couple from the meet in September.

Long Time, No Blogging...

I know I have been lax about updating the blog.  Things have been a bit hectic at work.  However, I have not been lazy at the gym.  Minus a weekend vacation this past week, I have been hitting the gym hard with some heavy training sessions.  I pulled back on minor muscle groups and was just training the big three (Bench, Squats, and Deadlifts) plus the Strict Curl.  I discovered that I am close to a world record for the RAW Strict Curl... so I am trying to decide whether to compete in September.  The only problem is that I am not super competitive in the big three lifts... so I might get buried by others in the arena and only win the Strict Curl... plus, when I train heavy I get monstrously hungry.  (I'm talking I will eat a car kind of hungry- just throw some peanut butter on it and give me a glass of milk...) So I have gained a bit of weight in the last couple of weeks that I would rather not own up to.

On the plus side, I have been working sets over 315-350 for bench press, 380-420 for squat, and 400-440 for deadlift, which has all been very beneficial for my ego.  Today I played around with reps and rest periods.  It's a good feeling to be able to Bench 330 pounds for reps while resting at the bottom for a count of one-and-a-half.  No touch-and-go here!

Anyway, here are a couple of pics from our vacation in Italy... :)

The Deadlift

     I see many people in the gym boasting about their legendary bench press max, their epic curls, or even a few that talk about how many pull-ups they can do.  Unfortunately, I see very few who regularly deadlift, and fewer still who do it with proper form.

     Since the deadlift is one of the best exercises for developing overall strength, power, and size, it is an essential part of any serious training program.  Whether you are just starting out as a young teenager, or you are already a septagenarian, the deadlift should become one of the basic building blocks of your routine.

     What's that?  It's a dangerous lift you say?  No- it isn't.  If anything, it is one of the most beneficial lifts for people of all ages.  It trains your back, legs, arms, shoulders, and glutes, and will keep you healthy throughout your life.  (Check out this video of a 70 year old deadlifting 328 pounds!)  However, it is true that the deadlift can be dangerous.... if you use incorrect form that is.  I have yet to see anyone I workout with get injured doing deadlifts so long as they use strict form throughout the motion.

     So, with that in mind, please review these examples.  This is not a max lift for me, but even sub-maximal lifts can be hazardous if your technique is flawed.  Check it out:

At the beginning of the lift, keep your butt low, back straight, and look up.  The angle between your ankles, knees, and hips should be the same as the angle between your shoulders, hips, and knees.  You should open both angles simultaneously, hinging with your hips.  (I am using a "standard" or "Romanian" stance with my feet shoulder width apart and my hands on the outside of my legs.  One hand over, one under the bar.)

When you end, you should lock your shoulders back, and be able to stand completely erect for 1-3 counts before descending with the bar.  However, don't bend over from the waist to set the bar down, you should maintain strict form, closing the two angles described above in a controlled motion.

And here is the video of how one rep should look.  If you are doing a set of multiple reps, this form should be maintained throughout the set, with a pause at the bottom of the lift as well as the top.

I also wanted to share a few of my favorite deadlift routines with you- so here you go:

Traditional 5x5:
     Use a moderate weight (after warm ups) and perform 5 sets of 5 reps.  If you complete all 5 sets, increase the weight by 10-20 pounds for each set next time.  Maybe you will only get 5,5,3,2,2 or something else, but stick with the new weight until you hit 5 reps on all sets.  (Do not perform more than 5 reps on any set)

Pyramid 5x5
     The goal is the same as the traditional 5x5- get 5 reps on all 5 sets.  But you are using a pyramid style weight regimen like this example:
                              5x225
                              5x275
                              5x350
                              5x275
                              5x225

Inclining 5x5
    Same goal, but with increasing weight on each set like this:
                           5x225
                           5x275
                           5x350
                           5x375
                           5x400


Mega pyramid:
      The goal here is to pyramid both weight load and reps.  It is a program I used before one of my High School powerlifting meets in 2002, and it did well.

                 12x135
                  10x225
                  8x275
                  6x350
                  4x375
                  6x325
                  8x275
                 10x225
                 15x135

You can also do 3 straight sets, or any other combination, so long as your form is good ;)  The above examples are just routines I have used in the past and had great success with.  Happy lifting!