Odin, It Is Still Your Day

Warmup: V 3.4 Strength: Press, 40, 50, 65, 75 % x 5, 85% x 5+ Accumulation (40 min): 50-100 situps, pushups, squats 50-100 rolls per bodypart (upper back, lats, glutes, hamstring, quads, it bands, calves) Conditioning (Pie and Castor Oil) 2 rounds of… Pie: 1...

Be Known

I routinely break personality tests.  It’s sort of comical by this point in time–let’s see how many derivations of the word ‘loner’ I can conjure forth from whole cloth today.  Lest you rush to cancel the checks and head for the exits, I...

Barbell Turkey

New training maxes 1) no reps at 95%, drop tmax by 10% 2) 1-5 reps at 95%, add 5 lbs  or 5% to tmax (whichever # is lower) 3) 5+ reps at 95%, add 10 lbs or 10% to tmax (whichever # is lower) Warmup: V 3.4 Strength: Squat, work to 65, 75% x 5, 85% x 5+ Assistance:...

Choose Your Adversary

In the summer of 2010, I ran the novice linear progression out of Starting Strength.  (Nerdily, I timed it so that I’d squat 300 for 3 sets of 5 for the first time ever on my birthday.)  It has been, without question, the most rewarding segment of my training to...

And The Wrong Shall Fail, And The Right Prevail

Warmup: V 3.4 Circuit: 40 min of… Deadlifts, 3-6 reps @ 50% Supermen, 10-15 (Memorize Chest Up) Mountain Climber Stretch x 5/side (Walk Heel Out to Just Outside Hand) DB Bench, sets of 10-20 Empty Bar Curl (45/30/15), sets of 10-20 Finish day with one 40 yd...