Attack Your Weaknesses

For a long time I've neglected overhead pressing.  I had no problem believing that it was horrible for the shoulders and that I'd end up ruining my health by pressing overhead because I sucked at it and I just didn't want to do it.  Recently, instead of using a second bench press day each week with a focus on speed as many powerlifters do, I've chosen to use my second upper body day of the week to focus on overhead pressing, and my results have been tremendous.  Not only has it helped to increase my bench press, but it has built muscle in my entire upper body, made my shoulders actually feel more healthy, and increased my overhead strength itself.  

Badass Golden-Age Overhead Press

My mindset about overhead pressing changed one day in the spring.  I had just submitted my final project for Strength and Conditioning, which required me to write a 12 week program for an athlete.  I had included in my program the option for quarterbacks, pitchers, and other throwing athletes as well as athletes with pre-existing shoulder injuries to not overhead press.  Coach Klika, FDU's strength and conditioning coach asked me why I did this.  I explained that I know some athletes and coaches preferred not to overhead press because it can damage the shoulders and might cause more harm than good for athletes in these situations.  He then said, "Well, I might argue that throwing athletes and athletes who have had shoulder injuries should overhead press because it's the best way to add mass and strength to the shoulders."  This one statement changed my entire way of thinking.  Why shouldn't I overhead press?  Why don't people overhead press?  Because it's hard.  Because they suck at it, and who wants to do what they suck at?

I suck at overhead pressing...attack your weaknesses

I am one of these people.  I am terrible at overhead pressing, so I have made it a goal of mine to attack this weakness and make it my strength.  For today's workout I challenged the athletes I work out with to design their own assistance program, attacking their own personal weaknesses.  Remember, if you always do what you've always done, then you'll always get what you've always gotten. 

Foam Rolling

General Warmup

Dynamic Warmup

Shoulder Traction

Single Arm Band Rows

Pushups

Bodyweight Ring Rows

Scapula Pushups

Power

Single Arm Dumbbell Jerk--6x3 each arm

Strength

Push Press--4x6

*Worked up to 195 lbs for 5...gettin' stronger

Assistance

Back Down Overhead Set--Strict Military Press--1xFailure

*70% of heaviest set of the day (135 lbs)

A big strong man hittin some pull ups

Supplemental Lift

Pull Ups--3xSubmax

Single Arm Work

Single Arm Dumbbell Bench--3x15 each arm

Pulling

Single Arm Dumbbell Row--3x8 each arm

Conditioning/Muscle Building--3 Rounds

Bodyweight Ring Back Flys--10

Weighted Back Extensions--15

Sprinter Situps--12 each side

Gun Show--2 Rounds

Rope Curls--12

Rolling Triceps Extensions--12

Finisher

Dumbbell Farmer's Walks--3x1 Lap

*120 lb dumbbells

 

Lower Body Training Under a Time Crunch

Dan Green is a MONSTER

Sometimes there's no way around it, you just don't have time to get everything done in the gym that you want to do.  Today was one of those days.  A good friend of mine was in town for only one more day so I had to see her, had to become once again gainfully employed, and had family things to do, so my time was limited.  Basically, I had to change the workout I had planned to do, but I still needed to get in a kickass lift.  Remember, when you're short on time, get your core lift done, it's the most important part of your lift and the reason you're there in the first place.  Then, when choosing your assistance exercises, choose lifts that give you the best training economy.  That is, the lifts that work the most muscle with the most weight for the most reps in the shortest amount of time.  When you're on a time crunch, you don't want to focus on isolation exercises that are going to take up time and only work one muscle group at a time.  

Heavy Olympic Squats

Right now in my training I'm experimenting with a number of different assistance exercises to build muscle and strength in my legs, because as my training partners and I agree, our legs are small and weak as shit coming out of football season.  So, with that in mind, after my core lift of speed deadlifts and the assistance exercise of pause squats which are staples of my dynamic effort lower body lifts during this cylce, I added in a couple classic bodybuilding exercises to add some mass and strength to my legs.  Instead of performing barbell step ups, which is a great single leg exercise, I decided that because I was short on time, I would use heavy leg press and Olympic style closed-stance squats as accessory work.  This workout was brutal, and my quads were killing me throughout.  With all my focus on the posterior train, I sometimes neglect my quads which I recently recognized, which is exactly what accessory training is all about.  This is a great workout for building a shit ton of muscle with very little time.  Crank it out and see if you can even stumble out of the gym after!

Foam Rolling

General Warmup

Dynamic Warmup

Bodyweight Squats

Band Good Mornings

Band Lateral Walks

Power

Broad Jumps--6x2

Speed

Deadlifts--8x2 at 65% of estimated 1RM from first month with no more than 30 seconds rest

*300 lbs for 8x2 with 30 seconds rest

Assistance

Pause Squats--6x3 at 55% of estimated 1RM

*195 lbs for 6x3 with 45 seconds rest in between

Pausing in the hole builds strength
in the stabilizer muscles of the squat

Supplemental Lift

Leg Press--50 total reps

*8 total 45 lb plates for 20, 8 total 45 lb plates + 2 25 lb plates for 2 sets of 15

Quad Work

Heel-Elevated Closed-Stance Squats--65% of back squat estimated 1RM for 3x8

*235 lbs for 3x8

Finisher

Heavy Lat Pulldowns--8

Band Good Mornings--15

**Finished with ab work later on in the day

Floor Pressing and Four Ways to Increase Your Pressing Power

Board Press is one of many
partial movements to help build
pressing strength and  mass in the arms

No explanation of the workout today, just get after it and read these four reasons why your pressing power is weak or stalling.

1) Partial Movements:  In my experience, most regular lifters and athletes don't struggle coming off the chest in the bench press, they struggle in their lockout.  This may not be the case for all elite lifters and powerlifters, but in the case of the average gym goer or athlete lifting to build upper body strength, the problem is about halfway through the movement in locking out the weight.  Don't believe me?  Next time you watch someone fighting through a rep on the bench press, watch as the weight reaches their chest at the end of the eccentric portion, then flies off the chest only to immediately stall about halfway through the movement.  You will then see them kick and squirm and struggle to break past that sticking point, most of the time with no success, which will lead their spotter to have to pull the bar off their chest before they kill themselves.

I'm the exact same way.  When I fail on a bench press, it's not coming off the chest, it's in the lockout.  In order to strengthen the lockout portion of the bench press, it's important to use partial movements in your training.  My favorite partial movement is the floor press.  I use them as my core lift with a heavy barbell or sometimes with dumbbells as an assistance movement.  Other partial movements include board presses and pin presses.  Start incorporating partial movements in your training to build muscles in the triceps and strength in your lockout.

Band Triceps Extensions are a brutal
way to build size and strength
in the triceps

2) Triceps Strength: When was the last time you saw someone bench press a BIG weight who didn't have big pipes?  Massive horseshoe triceps aren't just for bodybuilders and guys who wan't to stretch the sleeves on their shirts.  If you want to build pressing power and avoid injuries in lifting or athletics, (ask Ray Lewis how serious a triceps tear can be) you need to give your triceps the attention they deserve.  The number of ways to build big, strong triceps is endless, but here are some of my favorites:  Band Triceps Extension, Dumbbell Rolling Triceps Extensions, Floor Press, Board Press, high rep Neutral Grip Dumbbell Bench Press, Straight Bar Triceps Extensions, Neutral Grip Band-Resisted Pushups, Diamond Pushups, etc.

Point is, train your triceps.  I have noticed a dramatic increase in my pressing strength since I began using a high volume of pushup variations and band triceps extension.  If your bench is stalled, the answer may be in building your triceps.

3) Bigger Back for a Bigger Bench?:  In their quest for a bigger bench and more pressing power, many people neglect their back.  The muscles of the upper back aren't as easy to see as the chest and triceps, and most normal gym goers who want to be able to answer the question "how much ya bench?" with an impressive number think the answer lies in pressing over and over and over.  The reality is, have an expansive and strong upper back is not only impressive to look at, but will help you in JUST ABOUT EVERY LIFT YOU DO.  The upper back muscles serve as a platform to you to press from, and a strong back can help to keep your shoulders healthy, which many aging lifters struggle to do.  To strengthen your upper back, do band pull aparts, band, ring, and cable face pulls, chest-supported rows, barbell rows, dumbbell rows, inverted rows, pull ups, lat pull downs, band pull downs, etc.

Build a stronger upper back keep your shoulders healthy so you can build a massive press for years to come.

4) Shoulder Strength:  Healthy shoulders aren't just important for comfortable pressing, the shoulder muscles play a huge role in moving heavy weight.  Many people think that only the chest and triceps are called into action when horizontal pressing, but the shoulders are actually as or more important than those other muscles in building a big bench.  Aside from the fact that big shoulders are impressive looking, building them through overhead pressing variations like the Klokov Press, Dumbbell Military Press, Push Press, Barbell Military Press, Lateral and Front Raises, and See-Saw Presses will help you blast through your bench press sticking point.


Foam Rolling
General Warmup
Dynamic Warmup

Band Pulldowns--2x15
Triceps Extensions--2x15

Klokov Press for upper body mass
and strength

Band Face Pulls--2x15
Pushups with Knee Tucks--2x10

Power
Full Body Plyo Pushups--5x3

Strength
Barbell Floor Press--3x3 at RPE 9
*Worked up to 310 for 3x3*

Assistance
Incline Dumbbell Press--2x15
*70 lb dumbbells, 1 minute rest

Supplemental Lift
Band-Resisted Chest-Supported T Bar Row--4x8

Muscle-Building/Conditioning
Standing Dumbbell Military Press--10
Weighted Pull Ups--8
Band-Resisted Knee Tucks--15

Gun Show #1
Band Triceps Extensions--100 total reps

Gun Show #2
Dumbbell Hammer Curls--2x12

Abs
Straight Leg Sit Ups--2x25

Christmas Eve Squatting!

It's a Christmas miracle!  I walked into my hometown's commercial gym today and there was a kid actually squatting in the squat rack!  Even better, by the time I had foam rolled, warmed up, and done the power segment of the workout, he was done squatting and the lone rack in my entire gym was all mine...

Santa squats heavy...do you?

As we all know, Santa Claus was a world-class squatter.  So, in the spirit of Christmas, what better way to celebrate then to do some heavy ass squatting!  Each week the workouts are getting more and more brutal, and this one literally left me hobbling out of the gym.  My whole posterior chain, (lower back, hamstrings, glutes, and upper back) and legs were completely shot.  My legs are still incredibly weak coming out of the football season, but I'm exposing my weaknesses every week and working my ass off to make them strengths, and slowly but surely I can feel myself getting stronger.  

If you want to get stronger, you MUST squat and pull.  Deadlifts and squats are two of the best exercises because they utilize a number of muscles, some of which are the largest muscles in the body, which in turn prompts the body to release more muscle-building testosterone in the blood.  Additionally, due to the number of muscles recruited to complete a squat or a deadlift, you can use more weight than just about any other exercise, allowing you to move more weight and increase strength.  It may be a joke, but if you want to get huge and be strong, you really do need to lift things up and put them down, and get your ass under a heavy barbell.  

Brandon Lilly heavy raw squatting

The focus of this workout was heavy squatting, lowering the number of repetitions from last week, but increasing the rate of perceived exertion, effectively making you lift more weight.  That's the goal, to each and every workout or each week lift more weight, increase the volume, or move the bar faster.  We're always finding ways to push the envelope and get stronger.  It may not always be pure maximal strength, sometimes we may try to increase the speed at which we move the bar, or our strength endurance by increasing the volume or repetitions.  

That's the purpose of the back down set of squats, to push our minds and bodies by using a single, higher repetition set of squats after our heavy squatting in order to increase endurance and size in the lower body and core.

Give this workout a try but keep in mind, if you can walk out of the gym after this one...you're probably doing it wrong.  

Foam Rolling

General Warmup

Dynamic Warmup

Band Resisted Lateral Walks

Bodyweight Squats

Glute Bridges

Duck Walks

Power

Full Squat Jumps--4x5

Strength

Back Squats--3x3 at 9 RPE

*Worked up to 325 for 3x3

Assistance

Back Down Set of Squats--1x10 at 70% of estimated 1RM

*245 for 10

Supplemental Lift

Block Deadlifts--3x3 at 80% of 1st month estimated 1RM

*360 for 3x3

Single Leg Work

Cossack Squats--3x10 each leg

Conditioning/Abs--3 Rounds

Snatch-Grip RDLS--10

Pull Ups--Submax

Hanging Knee/Leg Raise--Failure

Using a snatch grip will add muscle
and strength to the entire
upper back

Abs

Front Plank--3x1:10 

Dynamic Lower Body Training

Yes ladies and gentleman, there is a way to get in shape and build muscle other than Crossfit!  Just kidding Crossfitters, (sorta).  

Seriously, there are a number of ways to burn fat and build muscle and strength without using boring, slow, sustained cardio, or going to an incredibly expensive Crossfit gym.  Today's workout was a dynamic lower body day, and my first day back in my hometown's commercial gym.  The concept for this workout was stolen from powerlifter Brandon Lilly, (for those of you who read this regularly, can you tell he's a huge influence on me?) and I added my own twist to it.  As opposed to many powerlifters, who train their speed days by using accommodating resistance techniques such as bands and chains, Lilly uses bar weight, without chains and bands, but drops the intensity and uses shorter rest periods.

This has two effects.  First, it eliminates the need for bands and chains.  Many lifters don't have access to bands and chains, especially in commercial gyms, so why complicate things?  Also, many young lifters aren't strong enough to the point where they have maximized their strength with nothing but bar weight, so why add bands and chains if they have plenty of room to improve on their strength and technique with nothing but bar weight?  

Submaximal weight with
 maximal speed

Secondly, because the rest periods are so short, (you'll see what I mean in the workout write up) you can build endurance and work capacity while simultaneously improving power production.  Simply put, you're going to be sweating your ass off and getting in shape while you get stronger.  By the last set of deadlifts and squats, I felt energized and the bar was moving faster than it did on the first set.  Remember, lift the bar with bad intentions...THINK SPEED. 

I'm not saying don't lift heavy weights with normal rest periods, we only use this type of dynamic training once a week.  But you're missing out if you don't add this type of dynamic training to your program.  Give it a shot, and make sure have a bottle of water nearby.  

Nick Leonte after this workout--"I literally can't walk straight right now..." 

Embrace the Grind

General Warmup

Dynamic Warmup

Bodyweight Squats

Duck Walks

Lateral Walks

Good Mornings

Power

Broad Jumps--5x3

Speed

Deadlifts--8x2 60% of estimated 1RM

*30 seconds rest in between sets*

--275 lbs

Berea Barbell pause squats

Assistance

Pause Squats--6x3 50% of estimated 1RM

*Squat down to your lowest depth and sit in the hole for 3 seconds, then explode up*

**45 seconds rest in between sets**

--175 lbs

Single Leg Work

Goblet Reverse Lunges--3x10 each leg

Conditioning/Abs

Chest-Supported Rows--12

45 Degree Back Extensions--15

Hanging Leg Raises--Failure

Conditioning

Bounding Sprints--5

Back To The Basics!

Overhead Pressing is badass

It's tempting to get caught up doing all kinds of crazy assistance work.  Bands and chains are all the rage these days, and they can without a doubt help improve strength and explosiveness in EXPERIENCED lifters if utilized PROPERLY in a training program.  However, people tend to overcomplicate their training programs, worrying and relying far too heavily on exercises that they often don't understand, just because they read about them in some drug store magazine or saw a professional athlete or roided up guy perform them on the Internet.  Without a doubt, the easy access to information in today' world of technology has been both extremely beneficial, and detrimental.  On one hand, there is a wealth of information at our fingertips whenever we want it, which allows us to be more educated than ever before, but at the same time, we have also lost touch with what worked for us in the first place.

With that in mind, today's workout brought it all back home.  All that was needed was a barbell, our own bodyweight, and a single resistance band.  We banged out this upper body session in about an hour and a half, resting very little between the bodyweight supersets.  My push press felt strong, and I was able to handle more weight than I have been.  I'm loving the overhead pressing for building strength and explosive power in the whole body, and the bodyweight supersets had me both gassed and feeling an incredible pump.  Don't neglect bodyweight training.  Too many people think because they can bang out a few pushups and pull ups that bodyweight training is no longer useful and they have to use weights to build mass and get stronger.  Bodyweight training is powerful beyond words.  It can help you build muscle, strength, athleticism, lose weight, and train even when you can't access a gym.  If you want to truly be strong, you better be able to handle your own bodyweight.  Get after it and let me know what you think.

If you want to see the workout of the day in the morning or ask questions of me or anyone else who trains with us regularly request to be added to the group "JMSB" on Facebook.

General Warmup
Dynamic Warmup

Bear Crawls
Crab Walks
Scapula Pushups--2x10
Pushups--2x10

Band Pull Aparts--2x20
Band Rows--2x10
Band Pull Downs--2x10
Band Triceps Extensions--2x10

Power
Jammer--4x5

Strength
Push Press--4x8 (Increase weight each set, should fail on 8th rep of 4th set)
--Worked up to a set of 8 at 187 lbs

Assistance
Wide-Grip Lat Pulldowns--3x12

Bodyweight Circuit #1--50 Reps of each in as few sets as possible
Pushup Variation (Do a different pushup variation each time)
Inverted Rows

Bodyweight Circuit #2
Dips--2, 4, 6, 8, 10, 12
Pull Ups--2, 4, 6, 8, 10, 12

Pull Ups are one of the best upper body
exercises you can do and you can do
them anywhere

Gun Show
2 Board Press--60% of Estimated 1RM Floor Press
2xFailure (Humbling)

Rehab/Abs--3 Rounds
Band Face Pulls--15


Choice Abs (Sprinter Sit Ups)--12 each side

You Better Pack Your Lunch!

Chad Smith of Juggernaut Training Systems
has squatted 905 lbs raw in competition
...humbling

It's easy to walk in the gym everyday and do what you're good at.  It's much harder to push yourself and attack your weaknesses.  Well, let's just say I think I can speak for everyone who was involved in this workout today when I say that we found our weaknesses, and we won't be walking for days because of it.  This workout was brutal from top to bottom.  I was encouraged when my squat mobility had improved greatly since the last time I free squatted, but when the weights started getting heavy I realized it had been a long time since I felt that unmatched sensation of having a few hundred pounds on your back, trying to snap you in half.  From there it just got more and more brutal with every exercise...

But it was fucking awesome!  This is what strength training is all about.  We fought through this workout even though we were all struggling and in pain the entire time.  Our bodies were screaming for us to stop but we kept pushing and we all got stronger for it.  If you only do what you're good at and never step out of your comfort zone you will never get better.  On a personal level, I have always sucked at squatting.  I hate squatting, I've never been good at it, and it hates me.  However, after today, I'm more motivated than ever to squat and to improve my squat because I hate being weak and I know that if I want to get stronger, I need to build up my weakest lift, and that is the squat.  Embrace the grind!

On another note, I'd like to once again reiterate that power training is to be done FIRST.  Power training, like jumping, med ball throws, and other explosive movements, are intended to be done at the beginning of a workout, when the body has the most energy.  The reason for this is that the goal of these movements is to improve rate of force development by moving the body or some sort of resistance as fast as humanly possible.  The goal is to increase the speed at which the central nervous system can activate the muscles and apply force.  As you fatigue, your body has less and less ability to produce force, and to produce force quickly.  I can't stand when people do box jumps for high reps near the end of their workout.  Power movements should not be used for conditioning.  It defeats their main purpose and is dangerous to the athlete's health.  Please understand the exercises you are implementing in your program before you do them.  This will help you achieve maximal results and even more importantly, keep yourself healthy in the long haul.

Finally, if you're going to try this workout, you better pack a lunch, because this shit isn't for the faint of heart.  Once again, the phrases, "I hate you Justin," "Fuck you Justin," and "I'm gonna' puke," were heard numerous times throughout this one.  Enjoy!

General Warmup

Snatch Grip Block Deadlifts were the death of me

Dynamic Warmup

X Band Walks
Fire Hydrants
Bodyweight Squats
Gate Progression

Power
Box Jumps--5x3

Strength
Back Squats--3x5 at 8 RPE (Leave two reps in the tank, so a weight you'd fail on your 7th rep for 5)
--Did 3x5 at 308 lbs (this was humbling)

Assistance
Block Deadlifts--3x3 at 75% of estimated 1RM from our first cycle of deadlifts
--Did 340 lbs for 3x3

Challenge
Snatch Grip Block Deadlifts--1x15 at 315 lbs
--This was a special challenge I saw on Facebeook from powerlifter Brandon Lilly.  Did 315 for 15 reps as my 3rd movement of the day, and it absolutely destroyed me.  By the end my lower back, glutes, and hamstrings were on fire, my grip was failing, and I could barely walk.

Single Leg Work
Barbell Step Ups--3x8 each leg

CJ performs barbell step ups
all while hating the air
I breathe

Muscle Building/Conditioning/Abs--3 Rounds
Glute/Ham Raises--12
Banded Close Grip Lat Pulldowns--15
Band Resisted Lying Knee Tucks--15

Abs--3 Rounds
Weighted Straight Leg Sit Ups--20