I started a new version of the Primitive Power T-Rex lifts yesterday. Unfortunately, I messed up and put deadlifts first, before power cleans. Bad idea Jose!!!!
While it is generally true that we want to program our exercise order so that the largest demand exercises come before the least demanding, specialization-type exercises, there are times when that is not going to be ideal.
Yesterday's workout was an example of this. Since I'm still weak after my five year hiatus from strength training, I'm only deadlifting 295 pounds. I did one set of 5, but on my second set only managed to pull the first 3 reps. I missed the 4th. No big deal really; I'm not a competitive lifter and I'm only 33, so I've got plenty of time left to get the load intensity up.
I normally do 5 sets X 3 reps for my power cleans at 185+ pounds. Not yesterday. I managed to hit 165lbs, but the 185 was just not going to happen. I attribute this solely to the heavy deadlifts prior to that.
So, my choices are left as:
1) I can move the deadlift to my other workout, meaning I'd do it after squats and bench press, or I can move it to the end of the same workout, meaning it would be after power cleans and overhead presses. Six of one, half-dozen of the other I think.
My program for the time being looks like this:
Lift on monday, wednesday, and friay. Alternate between the two workouts.
Workout A
BB Power Cleans 5X3--sets across
BB Push-Press 5X5--sets across
BB Deadlift 2X5--sets across
Chin-Ups 5X5--sets across
Ab Wheel Rollout 5X5--sets across
Workout B
BB Back Squats 5X5--sets across
BB Bench Press 5X5--sets across
BB Straight-Leg Deadlift 5X5--sets across
Parallel Dips 5X5--sets across
Ab Wheel Rollout 5X5--sets across
You will notice that it is comprised of simple, primitive barbell exercises. There is nothing wrong with using dumbbells either. I just don't see the point.
A "Functional" trainer would tell you that using DBs makes the exercise harder, because it activates more of the stabilizer muscles. Maybe, but maybe not.
Why is it that I can do a combined weight of only 130 pounds with dumbbells, but with a barbell I can go 5-10, or even 20 pounds more? The synergistic effect of the muscles makes this possible. If I can do 20-30 pounds more with a barbell than I can lift with two dmbbells, do you honestly think I'm NOT going to be able to lift the lighter DB load? Of course not. Barbell exercises demand activation of the core region too, it's just thoe fucking god-awful machines that don't!
Tuesday, October 6, 2009
Fictional Functional Fitness
I work in a gym. It's not the first gym/fitness center that I've worked in and may not be the last. It's a good one for the time being though.
There are certainly issues here however, as there are everywhere. I'm tired of "functional fitness" experts and the strange concepts they utilize in training their clientele. The owner of this gym (and I should add, my best friend in the world) is an advocate of this.
The "swiss ball" thing is stupid. I get what people think it is supposed to be for. I really do. It's all about inducing activation of the stabilizer muscles of the "core region." Great, so sitting on a ball and doing shoulder presses with light dumbbells will make me work on my balance? Cool.
However...doing heavy-ass barbell squats- with the bar across my shoulders and loaded with 300+ pounds- does the EXACT SAME FUCKING THING! Barbell squats offer two additional advantages as well. One is, they actually make you stronger. Why else would we lift weights, if not to be stronger?
Two, you don't look like a fucking retarded sissy if you're doing heavy barbell squats. If you're doing 20lb dumbbell presses while seated on a "swiss ball," you look like a retarded sissy.
Don't try and tell me that barbell squats don't activate the stabilizers either. Have you ever had 300+ pounds across your shoulders? If you have, you know what I'm talking about. If you haven't, you need to keep your fucking piehole shut about shit you don't know.
Same thing with crunches and shit. The abdominus rectus and the obliques-external and internal- are designed for stabilization. Not for spinal flexion. Not for torso rotation. Spell it out, S-T-A-B-I-L-I-Z-A-T-I-O-N.
If you are going to claim that all your exercises and programs are designed to promote core stabilization, don't then tell me I'm doing it wrong because I don't do crunches. (I do do crunches and sit-ups, just not every single workout.) The fact is, other than lifting heavy weight during the basic T-Rex lifts, the ab wheel rollout is the single best "ab" or "core" exercise you can do.
"Functional Fitness" should be about making life easier. That part of of the Paul Chek fan club mantra is accurate. Lifting heavy weight during the five T-Rex lifts is the way to accomplish that.
So, quit telling me about your awesome personal trainer at 24 Hour Fitness who made you do prone planks off the "Swiss Ball.Just do the exercises I've put in your program. You will get stronger and fitter. Isn't that sort of the fucking idea?
There are certainly issues here however, as there are everywhere. I'm tired of "functional fitness" experts and the strange concepts they utilize in training their clientele. The owner of this gym (and I should add, my best friend in the world) is an advocate of this.
The "swiss ball" thing is stupid. I get what people think it is supposed to be for. I really do. It's all about inducing activation of the stabilizer muscles of the "core region." Great, so sitting on a ball and doing shoulder presses with light dumbbells will make me work on my balance? Cool.
However...doing heavy-ass barbell squats- with the bar across my shoulders and loaded with 300+ pounds- does the EXACT SAME FUCKING THING! Barbell squats offer two additional advantages as well. One is, they actually make you stronger. Why else would we lift weights, if not to be stronger?
Two, you don't look like a fucking retarded sissy if you're doing heavy barbell squats. If you're doing 20lb dumbbell presses while seated on a "swiss ball," you look like a retarded sissy.
Don't try and tell me that barbell squats don't activate the stabilizers either. Have you ever had 300+ pounds across your shoulders? If you have, you know what I'm talking about. If you haven't, you need to keep your fucking piehole shut about shit you don't know.
Same thing with crunches and shit. The abdominus rectus and the obliques-external and internal- are designed for stabilization. Not for spinal flexion. Not for torso rotation. Spell it out, S-T-A-B-I-L-I-Z-A-T-I-O-N.
If you are going to claim that all your exercises and programs are designed to promote core stabilization, don't then tell me I'm doing it wrong because I don't do crunches. (I do do crunches and sit-ups, just not every single workout.) The fact is, other than lifting heavy weight during the basic T-Rex lifts, the ab wheel rollout is the single best "ab" or "core" exercise you can do.
"Functional Fitness" should be about making life easier. That part of of the Paul Chek fan club mantra is accurate. Lifting heavy weight during the five T-Rex lifts is the way to accomplish that.
So, quit telling me about your awesome personal trainer at 24 Hour Fitness who made you do prone planks off the "Swiss Ball.Just do the exercises I've put in your program. You will get stronger and fitter. Isn't that sort of the fucking idea?
Why the Fuck am I Writing a Blog?
The purpose of this blog, like that of most people's blogs, is to share my personal views, beliefs, and opinions on matters. I am a strength and conditioning coach in Portland, Oregon. I also teach a vale tudo-mixed martial arts based system of self-defense.
While this blog is intended to focus on those subjects, it will undoubtedly venture into other areas as well...politics, philosophy, interpersonal relations, and much, much, more. My goal is to share, with whomever may find interest in it, my conceptual reality of a post-modern liberal arts education.
To begin with, I believe any author seeks to carry on a conversation with his readers. In order to do so, you need some sort of a frame of reference to know who you're talking to, right?
Right. Of course I'm right. It's my blog, so I'm always right!I am a 33 year old male. As I noted above, I work in the fitness industry. I've lifted weights since I was 18. I grew up in the Ozark Mountains of Arkansas, graduating from Rogers High School in Rogers, Arkansas, in 1994. I immediately enlisted in the U.S. Army, serving with 1st Battalion, 75th Ranger Regiment. (Yes, those were Rangers in Blackhawk Down. No, I do not know Josh Hartnett or Eric Bana!)
I learned a great deal ab0ut life there. I started exercising for real as a Ranger. (High School martial arts hardly count!) I started running. We ran a LOT!!!!! 6-8 miles a day, Monday through Friday. I started lifting weights as a Ranger. I learned to shoot, move, and communicate as a Ranger. Despite my HS martial arts training, I learned to fight as a Ranger. I started training in Brazilian Jiu-Jitsu as a Ranger (as you'll see if you read this blog for long, THAT is as important as the weight training and running!).
I learned how to drink and party as a Ranger. I learned how to chase girls, successfully, as a Ranger. I learned how to survive life as a Ranger. Rangers Lead The Way!
I ended up leaving the Rangers because of injuries that wouldn't heal without more rest than I could get in that high-speed unit. I spent some time at the 101st Airborne Division (AASLT), then ended up with the 1/19th Special Forces Group (ABN).
In March of 2001 I ETS'd from the military for the last time. I spent about nine months in Alaska. It sucked. The country was beautiful, but the people were...not so much...
Upon returning CONUS (CONtinental United States), I ended up in Portland, Oregon and working as a personal trainer for two different "Globo-Gyms" and a small personal training facility called EMPower (where I work again now). I had some serious reservations about both of the Globo-Gyms" (24Hour Fitness and Bally's, since I KNOW you're dying to ask!). I ended up giving it all up.
I moved to the desert and became a working ranch cowboy. From Utah and Arizona, to Eastern Oregon, Montana, and Idaho, I worked all over the Intermountain West. Riding horses all day, taking care of cattle. Sounds pretty cool, huh? It was.
Except that, in March of 2009, I realized I weighed 145lbs. The day I ETSd from the Army though, I weighed 210 pounds with 10% bodyfat. Something wasn't right.
What wasn't right was the fact that I was working 16-18 hours a day, six and seven days a week, and eating one small meal a day! So, I returned to Portland and started working out again. Now, I'm back in the fitness industry, working as a strength and conditioning coach and a MMA coach.
I was married once, for two years (although we were separated after the first year). I have been divorced since 2007. I am currently dating a very nice young lady who acts like she actually cares about me instead of just herself. It's refreshing.
In this blog, I will attempt to focus on vale tudo self-protection subjects, as well as the TRUTH of "functional fitness." Good reading and good training!
While this blog is intended to focus on those subjects, it will undoubtedly venture into other areas as well...politics, philosophy, interpersonal relations, and much, much, more. My goal is to share, with whomever may find interest in it, my conceptual reality of a post-modern liberal arts education.
To begin with, I believe any author seeks to carry on a conversation with his readers. In order to do so, you need some sort of a frame of reference to know who you're talking to, right?
Right. Of course I'm right. It's my blog, so I'm always right!I am a 33 year old male. As I noted above, I work in the fitness industry. I've lifted weights since I was 18. I grew up in the Ozark Mountains of Arkansas, graduating from Rogers High School in Rogers, Arkansas, in 1994. I immediately enlisted in the U.S. Army, serving with 1st Battalion, 75th Ranger Regiment. (Yes, those were Rangers in Blackhawk Down. No, I do not know Josh Hartnett or Eric Bana!)
I learned a great deal ab0ut life there. I started exercising for real as a Ranger. (High School martial arts hardly count!) I started running. We ran a LOT!!!!! 6-8 miles a day, Monday through Friday. I started lifting weights as a Ranger. I learned to shoot, move, and communicate as a Ranger. Despite my HS martial arts training, I learned to fight as a Ranger. I started training in Brazilian Jiu-Jitsu as a Ranger (as you'll see if you read this blog for long, THAT is as important as the weight training and running!).
I learned how to drink and party as a Ranger. I learned how to chase girls, successfully, as a Ranger. I learned how to survive life as a Ranger. Rangers Lead The Way!
I ended up leaving the Rangers because of injuries that wouldn't heal without more rest than I could get in that high-speed unit. I spent some time at the 101st Airborne Division (AASLT), then ended up with the 1/19th Special Forces Group (ABN).
In March of 2001 I ETS'd from the military for the last time. I spent about nine months in Alaska. It sucked. The country was beautiful, but the people were...not so much...
Upon returning CONUS (CONtinental United States), I ended up in Portland, Oregon and working as a personal trainer for two different "Globo-Gyms" and a small personal training facility called EMPower (where I work again now). I had some serious reservations about both of the Globo-Gyms" (24Hour Fitness and Bally's, since I KNOW you're dying to ask!). I ended up giving it all up.
I moved to the desert and became a working ranch cowboy. From Utah and Arizona, to Eastern Oregon, Montana, and Idaho, I worked all over the Intermountain West. Riding horses all day, taking care of cattle. Sounds pretty cool, huh? It was.
Except that, in March of 2009, I realized I weighed 145lbs. The day I ETSd from the Army though, I weighed 210 pounds with 10% bodyfat. Something wasn't right.
What wasn't right was the fact that I was working 16-18 hours a day, six and seven days a week, and eating one small meal a day! So, I returned to Portland and started working out again. Now, I'm back in the fitness industry, working as a strength and conditioning coach and a MMA coach.
I was married once, for two years (although we were separated after the first year). I have been divorced since 2007. I am currently dating a very nice young lady who acts like she actually cares about me instead of just herself. It's refreshing.
In this blog, I will attempt to focus on vale tudo self-protection subjects, as well as the TRUTH of "functional fitness." Good reading and good training!
Subscribe to:
Posts (Atom)