Sunday, March 17, 2013
I cannot stress this enough: keep a physical (non-online) training journal. The utility from keeping a physical journal does not just come from seeing your progress from week to week and month to month, but rather the tiny notes you can write about each movement. As you train, you need to discern what grips, stances, and cues work for YOU, and put them into action time and time again.
It is too often trainees (myself included on a grand scale) defer all of their lifting knowledge from the myriad of gurus and experts on the internet. Most of this information is targeted towards beginners (who need enough general information to prevent fucking up on a large scale), or is tailored to the particular lifter it worked for.
My advice to you is this:
Always be open and listen to others. Someone will always know something missing from your data banks. Be open to experimentation and calibration, but never forget what has worked for you.
Be a mensch, get stronger.
Friday, March 15, 2013
Thanks go out to Ben Bruno for this gem. I have already blogged on the merits of using the dumbbell snatch as a muscular recovery or maintenance movement. Ben has conveniently displayed how you can also use this movement for shoulder assistance.
The movement is completed in 2 parts.
1. Snatch the dumbbell to full extension
- Use your lats and traps to pull the dumbbell above your head
- Pull from the hang or power position
- Duck into a quarter vertical squat to catch the dumbbell
2. Lower the dumbbell slowly as like a reverse dumbbell press
- Keep the pressure on your shoulder and tricep during the descent
- Brace your abs and glutes
Ben suggests 4 sets of 5 (4x5). I heartily agree.
Saturday, March 9, 2013
I learned a new recipe this weekend that is both easy to create and more delicious than a combo breaker.
Ingredients: mix well in a bowl together
7oz plain Greek yogurt
2 scoops whey and/or casein protein
1/8 cup water
1/8 cup coconut milk
Beat like a red-headed stepchild until thick and homogeneous.
Basic, tastes amazing, and provides around 70g protein (depending on what brand yogurt and protein you use, this may vary).
In pure bodybuilding fashion...
Add quaker oats, cinnamon, and honey. Fucking delicious.