Heavy Pulling

Mikhail Koklyaev

Let's call it what it is, every man worth his salt wants a strong, powerful grip.  Not only is a vice-like grip practical, by allowing you to deadlift, clean, row, and carry incredibly heavy loads, but it's damn impressive as well.  Watch any great powerlifter, olympic lifter, or strongman, they all have monstrous forearms, and the ability to hold onto bars and objects and no normal man can hold.

So, how do we build this kind of bone-crushing grip strength?  Simple, lift heavy shit.  There are plenty of grip-specific machines and gadgets that claim to improve your grip.  You could spend time doing wrist curls and reverse curls and all that crap.  But who has time to spend working one of the smallest muscle groups in the human body?  The reality is, if you want incredible grip strength, you need to deadlift heavy, carry heavy objects like kettlbells and dumbbells, and do cleans and snatch-grip work that will tax your grip strength WITHOUT lifting straps.



One of my favorite techniques for building my grip strength is using a double overhand grip when deadlifting until I absolutely can't hold onto the bar anymore.  At this point, when the rest of my body is capable of lifting the weight but my grip just can't hold it with a double overhand grip, I switch to an alternating grip, but never use straps.  While straps are great for heavy, consistent Olympic lifting due to the toll that Olympic lifting takes on the hands and grip, and for doing heavy deadlifts with a greater focus on the upper back, they are not appropriate if your goal is to build your grip.

Double overhand grip on speed deads

Here is an outline of my heavy lower body session today with a breakdown of each one of my deadlift sets, including warmup, to show you how I train my grip and my core completely raw until the loads get to near-maximal levels.

Heavy Lower Body Day

Foam Rolling
General Warmup
Dynamic Warmup

Lateral Band Walks
Band Rows
Band Good Mornings
Bodyweight Squats

Power
Light Barbell Snatches--3x3 at 135 lbs

Strength
Conventional Deadlifts--3x3 at 9 RPE
Double Overhand Grip, No Belt
135--1x5
225--1x5
275--1x3
315--1x1

Pis killing farmer's carries

365--1x1
Alternating Grip, No Belt
390--1x1
Alternating Grip, Belt On
415--3x3 PR (Previous best since end of football season was 410 for 3x3 Sumo style which I am stronger at)

Assistance
Squats--5x10 at 65% of estimated 1RM
*235 for 5x10*

Supplemental Lift
Snatch Grip RDLs--3x8

Conditioning/Muscle Building--2 Rounds
Bodyweight Step Ups--12 each leg
Dead Stop Rows--10
Hanging Leg Raises--Failure

Abs
Front Plank--2x1:10
Side Plank--1x50 seconds each

Get Stronger Every Day

Strength is a process not an end.  There is on point where you can say, "Ok, now that I've done this, I am strong."  Each and every day you must strive to be stronger than yesterday.  I will never promise myself or an athlete that I can pack on 25 pounds of muscle in a certain amount of time, or that I can add 60 pounds to a squat or deadlift in just a couple short months with some magical technique or programming.  I can promise that my athletes, teammates and I will work and push ourselves and each other every day to improve and get stronger.  Whether it's one more pound or one more rep, an increased work capacity or better technique, or even just going past failure and completing a rep or a set when every part of your body was begging you to quit, your goal should be to make progress every single time you step into the gym.  That is what we're about at JMSB; progress.

Dynamic Lower Body Training 

Foam Rolling
General Warmup
Dynamic Warmup

Lateral Band Walks
Band Pull Downs
Glute/Bridges
Bodyweight Squats

Position Strength
Barbell Complex--Clean+Front Squat+Slow Negative Deadlift with 135 pounds

Speed
Conventional Band Deadlifts--55% of estimated 1RM deadlift for 10x1 with 10 seconds rest
*255 lbs plus 2 light band tension*

Assistance
Pause Squats--55% of estimated 1RM squat for 5x4 with 5 second pause and 45 second rest
*205 lbs*

Supplemental Lift
Leg Press--2x25
*4 plates*

Conditioning/Muscle Building--2 Rounds
Dumbbell RDLs--10
Dumbbell Rows--10 each arm
Bodyweight Cossack Squats--10 each leg

Abs
Ab Roller Rollouts--2x12, 1x10

Heavy Upper Body 

Foam Rolling
General Warmup
Dynamic Warmup

Band Rows
Pushups
Face Pulls

Power
Plyo Pushups--3x5

Strength
Close-Grip Bench Press--3x5 at 8 RPE
*295 for 1x5, 2x4--No spotter*

Asistance
Lat Pulldowns--4x8


Supplemental Lift
Military Press--3x10 with 60% of estimated 1RM push press
*135 for 2x10, 1x8--Previous best single set at 135 was for 10*

Conditioning/Muscle Building--3 Rounds
Band Resisted Pushups--15
Inverted Rows--15
Anti-Rotation Press--30 seconds each side

Gun Show--3 Rounds
Rolling Dumbbell Extensions--12
Hammer Curls--10 each side

Finisher--2 Rounds
Dumbbell Farmer's Carries--120 lb dumbbells x Failure

Trial and Error

I've said it before and every week is gets proven more and more true to me.  You can read all the articles you want, hear people talk about what works best, and watch videos of some of the strongest lifters in the world executing various exercises, but you will NEVER know what works for you until you try it yourself.

I've really fallen in love with overhead pressing.  Bench pressing bores the crap out of me so I've never been a fan of doing it twice a week.  So, on the the second upper body day of the week, I use the push press as the core movement to improve size and strength in the entire upper body and to strengthen the often neglected shoulders.  Today, I decided to take a concept I've been using the last month for squatting, and apply it to the bench press as an assistance exercise for the military press.  Using submax, close-grip pause bench press with short rest periods, I was able to get a good feel for my strongest point at the bottom on the bench, and worked my work capacity while improving my explosiveness.  I may not be a fan of the bench press, but this was a great accessory movement after overhead pressing and heavy rows.  Again, try new things, and find out what works best for you.

Dynamic Upper Body

Foam Rolling
General Warmup
Dynamic Warmup

Band Pull Aparts
Pushups
Band Face Pulls

Power
Barbell Push Jerk--5x3

Strength
Push Press--4x8
*155 lbs for 8, 170 lbs for 8, 185 lbs for 2x7*

Assistance
Chest-Supported Cat Back Rows--3x8

Supplemental Lift
Close Grip Pause Bench Press--6x3 with 3 second pause at 60% of estimated 1RM floor press
*45 seconds rest between sets*

Conditioning/Muscle Building
Dumbbell Alternating Military Press--8 each arm
L-Sit Pull Ups--10
Dumbbell Side Lateral Raises--12

Gun Show
Band Triceps Extensions--50 in as few sets as possible
Band Biceps Curls--50 in as few sets as possible

What Does It Mean To Be STRONG

My vision is blurred.  The reflection of the mirror in front of me sways lazily as I inhale deeply.  Beads of sweat drip from my forehead.  My legs, arms, and shoulders quake as I struggle to get oxygen into my body while the bar tries to push my spine through the floor.  I tell myself it's okay to give up, I've done enough for that day.  Then I stop, and realize all I have to do is squat down one more time.  One more rep and it's over, and I'll be dammed if I let my body tell me I'm not capable of doing something.  

Chad Wesley Smith of Juggernaut Training Systems

Today was a great example of what strength training is all about.  It's not about one kind of strength.  To me, true strength is strength of body, mind, and heart.  It's being able to control your own bodyweight, deadlift incredibly heavy loads for max strength, move with agility and athleticism, endure incredible pain and exhaustion when lifting high reps, and stay strong mentally even when your body desperately wants to quit.  A great athlete is strong in every category, and the best strive to push the limits of each aspect of strength on a regular basis.

Each month since the end of football season, I have varied the training that my teammates and I have been doing in order to improve each aspect of strength.  This month, we're putting it all together.  Some workouts will focus on max strength as well as physical and mental endurance, while others will focus on power, static strength, and bodyweight control.  I believe that constant variation of the training stimulus will produce not only the best gains in strength and size, but the most well-rounded athlete.  

Today's workout was a combination of a number of inspirations.  High rep squats from Matt Wichlinski, Chad Wesley Smith, and Brandon Lilly, using them as an assistance exercise from Jim Wendler, and heavy deadlifting for reps from just about every strong man, woman, or experienced strength coach EVER.  

Next time you enter the gym, think about what STRONG means to you.  

Heavy Lower Body Training

Foam Rolling

General Warmup

Dynamic Warmup

Lateral Band Resisted Walks

Band Pulldowns

TKEs

Bodyweight Squats

Power

Barbell Snatches--3x3 at 135 lbs

Strength

Deadlifts (Conventional)--3x5 at 8 RPE

*Worked up to 375 for 3x5, first time deadlifting heavy conventional in months*

Assistance

Squats--5x10 at 60% of estimated 1RM from last month

*Worked up to 4x10 at 215 lbs, then 1x11 at 215 lbs (not sure about this, I almost blacked out)...THIS WILL PUT HAIR ON YOUR CHEST*

Single Leg Work

KB Goblet Reverse Lunges--3x8 each leg

Conditioning/Muscle Building

KB Swings--15

Pull Ups--12, 12, 10

KB Weighted Straight Leg Sit Ups--15

Abs

Front Plank--2x1:00

Side Plank--2x:45 each side

It's Not About the Tool, It's How You Use It

Pete Rubish has pulled 777 lbs in competition
at 21 years old...and yes that's his gym...
a barbell and his parent's washer and dryer

First, let me start off by saying that I'm as guilty of this as anyone.  Too many times in the past I've found myself, and countless other people I've talked to, complaining that they don't have the proper equipment to get stronger or get in shape.  In my case, and the case of teammates and other athletes I've trained with, we've always complained about a lack of bands, or tires, or chains, or kettlebells, or any number of other specialized strength and conditioning tools that we can't find in commercial gyms or at our school's gym.

Today, I toured Seton Hall's athletic facility as part of an incredible opportunity to intern directly with their strength and conditioning coaches.  Going in, I expected that, because this is a school with Division 1 athletic programs, Seton Hall's training facilities would be huge, high-end, and contain tons of strength and conditioning equipment.  Tony Testa, who is the head of the Athletic Training Department and the men's basketball strength and conditioning coach, took me up to the varsity athletic training room.  As I walked in, I saw a small room, no bigger than a garage.  There were three benches, three platforms, a single battling rope, some kettlbells, and a dumbbell rack.  Nothing fancy, not even a large area.  At first I was shocked, but it got me thinking.

It's not about nor has it ever been about the equipment you train with or the type of equipment you use, it's about what you put into it that counts.  Strength isn't built on some magic machine or piece of trendy equipment that will give you better gains than others.  Strength is built on the blood, sweat, and determination of men and women who refuse to be normal.  Just the other day I was listening to a commentary from Mark Bell about training in a commercial gym.  He preached about taking advantage of what you have at your disposal, and making the most of what you've got.  Konstantin Konstantinov, the all-time world record holder in the 275 pound weight class for deadlift with a 948 pound pull, trains in a commercial gym.  How can a man who is so legendary among powerlifters and so unbelievably strong, train in a gym that isn't exclusively designed for powerlifting?  How can division 1 athletes at Seton Hall train their bodies to get stronger, faster, and more conditioned to compete at the highest level of collegiate sports, in such a small area without all the different types of training tools that have become so popular in today's age?

Konstantin Konstantinovs holds the world record
in the deadlift at 275 lbs...he trains in a
commercial gym

The answer is hard work.  Millions of men have built brute "farmer" strength simply carrying heavy buckets of milk, throwing bales of hay, or working in other manual labor jobs that required heavy lifting and hard work.  Others have done it through nothing but the use of a single barbell, or even from lifting heavy odd objects like wood or stones.  These simplistic, even primitive methods of building muscle and strength have been around for centuries, so how is it that these people got strong without fancy machines or equipment?  Good old fashioned hard work.  Remember, it's not about the tool you use, it's about the individual using it.  Strength is truly a field where what you put in is what you get out.  There is no fair or unfair in the world of strength training.  Either the bar or the heavy object moves or it doesn't and you have no one to blame but yourself either way.  Attack the basics, embrace the grind, and grow stronger.

Let Nothing Stand in Your Way

Some days you have it and some days you just don't.  Everyone, no matter who they are, has off days.  The last two workouts of this week were a perfect example of how one day you can feel like no weight is too heavy and the next you feel like your body might crumble if you even try to move.  I started working at Shoprite again this week to make a few bucks before I head back to school, so my sleep and workout schedule has changed drastically to adjust to my new schedule.  

Konstantin Konstantinovs 

On Thursday morning, I got up before work with a spring in my step.  I was fuckin' pumped to get to the gym and hit a crazy dynamic lower body session.  I tore through every single weight.  I felt great, I felt like I wanted more, and no matter how much I sweat or how tired I got I kept pushing and pushing faster and harder.  It was one of the best workouts I've had in a long time.  Even better, I felt great after the workout.  I was more awake then I was before or during the lift, and I went to work feeling like a champ and in a great mood.

Then, came Friday morning.  I woke up and tried to roll out of bed, and immediately was conscious of how sore I was.  I was exhausted, and I just wanted to get back in bed and close my eyes.  But, I dragged myself to the gym and tried to foam roll and get warmed up.  I felt slow, lethargic, and like this workout was going to crush me.  But, slowly but surely, I set up to hit some heavy push presses, and as the weight grew, I started feeling better and better.  I set up to hit a personal record at 210 pounds for 3 reps.  As I unracked the weight, I thought to myself, "FUCK ME GINGLES, THIS IS HEAVY..."  But, I dipped down, exploded up and pressed out my first rep.  I immediately dropped the bar down, dipped again and exploded up.  The bar stalled about halfway up, and I thought, "Shit, this is it, I'll get this rep but no way can I get another one, and if I try I could get hurt..."  I stopped myself.  If I listen to my body, and quit now, I will regret it and wonder if I could have reached my goal of 3 reps at 210.  So, against my better judgement, I lowered the bar again and exploded up, trying to throw the bar through the roof.  The bar moved faster than it had all day, and it was my best rep of the set.  I actually considered moving the weight up again for a brief second...

The point is, push yourself.  When you're tired, fight through it, don't let your body tell your mind what to do.  Sometimes when you feel like shit is when you will make the most progress, both mentally and physically.  Some of the best lifts I've ever have have occurred when I walked into the gym thinking, "God just get me through this," or "There is no way I'm going to lift well today, I can barely move..."  Be accountable to yourself and demand the best from yourself no matter what, and the results will come.

Thursday Dynamic Lower Body Training

Foam Rolling

General Warmup 

Dynamic Warmup

Groiners

Bodyweight Squats

Lateral Band Walks

Power

Broad Jumps--4x2

Speed

Sumo Deadlift--8x2 at 325 lbs with 30 seconds rest between sets

*Felt fucking awesome

Assistance 

Pause Squats--7x3 at 215 lbs with 45 seconds rest between sets

*Added a 7th set because a guy was talking to me and forced me to take too much time between one of the sets

Supplemental Lift

Snatch-Grip Deadlifts--3x12

Leg Strength

Leg Press--3x20 (60 total reps) at 425 lbs

*Assuming the machine is a 45 pound bar, no clue if it is

Conditioning/Muscle Building

Bodyweight Reverse Lunges--10 each leg

Band Rows--20

Back Extensions--20

Abs

Front/Back Lever Training

Friday Accessory Upper Body Training

Foam Rolling

General Warmup

Dynamic Warmup

Band Rows

Triceps Extensions

Shoulder Traction

Pushups

Push Press for full body explosiveness
and strength

Power

Light Barbell Push Jerk--3x3

Strength

Push Press--3x3 

*Worked up to a Personal Record set of 210 lbs for 3*

Assistance

Back Down Set of Military Press--1xFailure at 135 lbs

*Did 1x10 at 135 lbs, 3 reps better than last week

Supplemental Lift

L-Sit Pull Ups--4xSubmax

*2 sets of 10, 1 set of 8, 1 set of 6

Accessory

Klokov Press--3x8

Conditioning/Muscle Building--3 Rounds

Chest-Supported T Bar Rows--10

Neutral Grip Band Resisted Pushups--Submax

*Had to leave the gym at this point to get ready for work.  Pissed I couldn't finish my workout, enter the Shoprite Workout...(Done throughout the day when I was bored)

Mikhail Koklyaev

Accessory

Strict Military Press--3x10 with 90 lb box of Beef (Hilariously ironic)

Strict Military Press--1x15 with 90 lb box of Beef

Bodyweight Triceps Extensions--3x8

Finisher

Carrying heavy boxes of chicken and beef all day aka my job

EMBRACE THE GRIND AND GET IT DONE NO MATTER WHAT

No Reason For Resolutions Here

You know it's the new year when a ton of new faces show up at the gym for a couple days with their resolutions to start working out.  Inevitably these same people will burn out within a month, some within a week.  You shouldn't need the number on the calendar to change to work hard and push yourself mentally and physically.  My training partners and I wake up everyday and attack our training with a purpose.  These guys are college athletes, and devote their lives to their sport and to preparing themselves to succeed in that sport and in life.  It's not about making working out and training a hobby, it's about it being ingrained as a part of your life, just as vital as earning a wage or even breathing.  Stop putting it off until tomorrow, stop waiting until next year...Take action, embrace the grind, and make yourself better today!

Here are the first two heavy workouts of the 3rd week of our second post-season workout cycle.

Workout #1 Heavy Lower Body

Foam Rolling

General Warmup

Dynamic Warmup

Bodyweight Squats

Groiners

Band Lateral Walks

Power

Knee Jumps to Tuck Jumps--6x2

Strength

Squat--Work up to 1x2 at 10 RPE (Max Effort)

*Worked up to 340 for 1x2, was too easy, so went up to 350 1x2

Assistance

Back Down Set of Squats--1x10 at 75%

*265 for 1x10

Supplemental Lift

Block Deadlifts--3x3 at 85% estimated 1RM from 1st month

*390 for 3x3

Upper Back Strength

Chest Supported T Bar Rows--3xFailure

Conditioning--10 Rounds

Backwards Sled Drag

Pushups--15

Agility Ladder Variation

More Conditioning--8 Total

Single Leg Cone Agility into Hill Sprint

Double Leg Agility Work into Hill Sprnt

Workout #2 Heavy Upper Body

Foam Rolling

General Warmup

Dynamic Warmup

Band Pulldowns

Pushups w/Groiners

Band Shoulder Traction

Power

Plyo Pushups--6x2

Strength

Floor Press--Work up to 1x2 at 10 RPE (Max Effort Lift)

*Worked up to 325 for 1x2*

Assistance 

Cambered Bar Board Press--2xFailure

*1x12 at 225; 1x9 225 (Rest/Pause); 1x3

Supplemental Lift

Dumbbell Rows--3x12 each arm

Conditioning/Muscle Building--3 Rounds

Weighted Pull Ups--8

Dips w/Straight Leg Raise--Failure

Accessory--2 Rounds

Lying Band Chest Flys--20

Band Pull Aparts--25

Gun Show

Band Overhead Triceps Extension--100 Total Reps

Band Curls--50 Total Reps