Tuesday, April 21, 2015


Natural Position

If you are trying to get your squats up,  either have a day with super high volume like 7x3 at 85% or 10x3 at 85% or 10x4 at 80% OR  squat twice a week or even more, but split up the volume for the week- like :

Monday- 80% 7x2
Tuesday- 80x3 80 3x2
Wednesday-75 5x2(easy)
Thursday - off
Friday- 70x3 75x3 80 5x4

That would be a killer week and workouts like these will kickstart you squat in even a few weeks. I like the 4 day better. The bar feels like an old friend when you squat that often. And just stay within the 75% to 85% range and manipulate the volume in those ranges. You could actually do the same workout for 4 weeks and then be ready to max. Even though you haven't been to 90%, your max will go up. It really is the magic of high volume. Right before you max, do a week like this:

Tuesday- 70% 3x2
Friday or Saturday- Max

Pretty much perfect

So crush the volume and take it away. Works like a charm.

Ever seen "All The Right Moves"? I was thinking about today. Movie from like 1983, starring Tom Cruise before the big time. And the girl from Red Dawn, Leah Thompson . I saw it on the night that I got my letter jacket and saw the movie at a theatre in Laurel, Maryland. I loved it. About the Ampipe Bulldogs. I love the part where Salvucci is being arrested and he is yelling to Craig T. Nelson, "Help me coach, help me coach!" and then he says something like, "You aren't a god, you are just a football coach!" or maybe Tom Cruise says that line. Anyway, it was a great movie for a high school player wearing his new letter jacket.

One of my worst memories of Laurel and seeing a movie was when my football buddies and I tried to sneak through the woods to watch an adult movie at Sidney Lust's drive in. The security there flattened all of our tires and were shooting something at us while we were freaking out. One of our friend's dads came and got us after we walked to a pay phone to call him for a ride and he gets out of the car and says. "I hope you guys can play football because you sure are stupid." At least my parents never found out.

If you are interested in reading about an American hero, check out What Do You Think of Ted Williams Now? by Richard Ben Cramer. Very good! Man can write. I think it was 9.99 on Kindle and its only 128 pages but it's worth it. Hell, good writing is priceless.

And check out this short story, very good- http://shotgunhoney.net/fiction/bird-hunter-by-william-e-wallace.html

All About Being a Lifer

What's a Lifer? Someone who isn't in to something for just a day, a month, a year...it's for life. Whether its training or your family or your job...it doesn't matter. You work at it, you build on it, you see the big picture . You don't miss workouts because it means something to you. You are like a Shakespearean actor- no matter what is going on in your life, you block it out when it's time to train. You walk into the weight room and all else disappears. Worry about it later.