At my gym, Panthera, the other coaches and I discussed what we felt were the five mistakes every new strength athlete makes and the ways we can prevent them from happening or continuing. If you want to get on the right track, take a peek below.

Setting Too Many and Too Complicated Goals

This is the most detrimental mistake. It can be frustrating for you to see other lifters squatting large amounts of weight, snatching with ease, or blazing through “Grace.”This prompts you to figure out how you can get that type of performance as quickly as possible.

“The most important part of starting out is understanding that training is a journey of learning and growing.”

You proceed to research or ask friends what is necessary and put together a complex plan full of core and assistance exercises targeting 100 different muscles. Each time you go to the gym, you spend over two hours training. While this approach might be fun for a bit, it’s not going to get you toward any of the goals you’ve chosen.

PERSPECTIVE: 10 Deal Breakers That May Be Sabotaging Your Fitness Goals

The most important part of starting out is understanding that training is a journey of learning and growing. Think of training as a continuum. Consider yourself a student of whatever discipline you are trying to undertake and understand progress takes time. As ambitious people, we may not like hearing that, but it’s the truth.

One of our coaches, Mike Hedlesky, can deadlift over 800 pounds and won a gold medal in the deadlift at the 2013 IPF world games. He is the first to say it didn’t happen overnight. In fact, it took him fifteen years of consistency, learning, and making adjustments.

If you are committed to the technique required for your sport, the major components of strength necessary for success, and the stressing of the correct energy systems at the right times, you will be on a better track than 95% of the people around you.

CONSIDER THIS: Screw Goals: It’s All About Your System

With my clients, we set short term, moderate, and long-term goals. This is important because we need to feel satisfaction in our daily and weekly training. Hitting short term goals while keeping our eyes set on the moderate and long-term goals will produce consistent progress. It really is that simple.

Waiting Too Long to Compete

As a new lifter, if you traverse the Internet, you will undoubtedly come across Internet forums. There you will find lifters like yourself asking: “When is the right time to compete?”. Today, we can give everyone the right answer. I hope you’re sitting down. Ready?

Can you lift the bar? Congrats! You’re ready for your first competition.

There’s a huge difference between training in your facility, gym, or box and stepping onto a platform with people watching you, trying to plan your warm up efficiently, and dealing the butterflies in your stomach. Stepping on that platform makes you a competitive lifter. People spend too much time trying to hit certain numerical in-gym goals before giving their first competition a go.

“Can you lift the bar? Congrats! You’re ready for your first competition.”

Competition experience is necessary to gain an understanding of what you need to address in your training, while giving yourself the experience of having to lift within the confines of rules. Gym numbers are not competition numbers, simple as that.

RELATED: The Dark Place of Competition (Where We Learn and Grow)

On the other side, we have lifters who are competing every month. This isn’t ideal because it doesn’t give you time to build a base, whether it is in your strength or conditioning. You should plan on competing a few times during the year and organizing training around those competitions so you can peak appropriately for your best performance when it matters most.

Not Being Adaptable

Consider this: “It’s not about winning the battle; it’s about winning the war.” If you are having an off day don’t force the issue. You need to be adaptable with your training so you can make continual progress. For instance, if you are following a program and it has you doing six sets of triples on the squat, and for whatever reason you feel horrible and the set is a disaster, don’t proceed to try the other five sets – it will not end well.

READ THIS: The Deload: The Path to Bigger, Faster and Stronger

Maybe this is happening because you didn’t get enough sleep, your nutrition has been off, or your stress level is unusually high. Sometimes it’s simply that you haven’t recovered fully from the previous training session(s).

“You need to be adaptable with your training so you can make continual progress.”

To achieve consistent training and performance:

• Drop a little weight off the bar
• Do some doubles instead of the programmed triples
• Do your base training for that day
• Do your skill work
• Lose the ego

The more you get to know your body and listen to what it’s telling you, the better off you’re going to be. The person who can consistently train day after day, month after month, year after year will always be better than the individual who gets injured and has to take long breaks.

Taking Someone’s Advice Because He/She Is Strong

Just because an individual is strong does not mean he or she is well versed enough to dish out advice. Don’t get caught up in listening to lifters who have great numbers or call themselves a “guru,” but have no functional idea of what the hell they are talking about.

If you pose a question about working on your ATP-PC system, is this person even going to be able to explain what that is and its importance in your training? What about questions you have about first pull problems? Can this person correctly assess the issue and remedy it by creating a program with corrective work? Can he or she improve your leverages on the deadlift?

“Don’t get caught up in listening to lifters who have great numbers or call themselves a “guru,” but have no functional idea of what the hell they are talking about.”

Some of the strongest people competing at the highest levels of sport can also sit down and have a casual conversation about something they read from Mel Siff or Yuri Verkhoshansky. Strength does not dictate intelligence and vice-versa. Someone who can speak on these subjects but can’t squat 225 pounds isn’t the best one to listen to either. You need to be objective and thorough.

Seek out people who have a combination of strength and intelligence. They don’t have to be lifting the world or have a three-minute “Fran” time, but they do need to have respectable numbers/times and be able to speak intelligently about what’s important to you.

FOR ARGUMENT’S SAKE: What Separates a CrossFit Coach From a Weightlifting Coach?

Better yet, take a look at this person’s athletes. Is there consistent progress? Hitting personal records at the right times? Doing well in competitions? These are measureable ways to ensure you are speaking with the right person as you learn more.

Not Becoming a Student of Your Sport

Please become a seeker when it comes to the sport you want to compete in. Dig into specifics and understand what is required of you to become better. The best athletes with the longest careers are the ones who seek out legitimate information sources, read them, discuss them with others, and apply the learning to themselves.

Be aware, there is an overabundance of information on internet forums and YouTube and trying to sort through all this information can lead to “analysis-paralysis” for the new strength athlete. So, don’t spread yourself too thin trying to take it all in. That being said, if you are only scratching the surface, then you are selling yourself short.

Take the time to understand the different aspects of what your sport requires. Then learn, grow, and pass it on to someone else who is committing one of these five mistakes. Hopefully they’ll thank you for it.

Photos courtesy of Shutterstock.

The post 5 Mistakes Every New Strength Athlete Makes appeared first on Breaking Muscle.

CATCH UP: It’s All About Speed (Athlete Journal 15)

I had to get a heavy squat day in because my hair starts to fall out if I go too many days without some heavy squats. I also deadlifted heavy during one of my sessions because my hands needed more calluses. Kidding.

Testing Versus Building

Wanting to lift more weights eats me up on weeks like this, but powerlifting training is about building strength, as opposed to testing strength. It’s not sustainable to kill it in the gym every week. So when your body asks for a few weeks off, you just do it. I’m itching to get back into the gym next week for some heavy squatting, but you always have to respect the process.

“It’s not sustainable to kill it in the gym every week. So when your body asks for a few weeks off, you just do it.”

During the next four weeks I’ll be squatting heavy three times per week. I’m all about practice, so I’ll be squatting between five to seven days during those weeks, but I’ll keep the unscheduled squatting loads around 40-60% to focus on technique and speed.

READ: Craving Success? Then Respect the Process

I enjoyed the explosive speed training I’ve been doing during this two-week deload, so I think I’ll use some of the techniques in my future training. The weighted box jumps have been a lot of fun, so I’ve been toying with the idea of adding them to my warm ups every session. This week felt a little boring, but you can’t expect every lifting week to be exhilarating.

Here’s my meat and taters for the week:

Monday

Olympic-Style Pause Squat (3 seconds)

Bar x 5 (2 sets)

135 x 5 (2 sets)

155 x 5 (6 sets)

Dead Bench

Bar x 5 (2 sets)

135 x 5 (2 sets)

155 x 1 (12 sets)

Speed Pulls

135 x 5 (2 sets)

185 x 5

225 x 3 (5 triples)

Tuesday

Box Jump

15 lbs x 3 (6 sets @ 12 height)

Speed Squat

Bar x 5 (2 sets)

155 x 4 (5 sets)

Olympic-Style Pause Squat (7 seconds)

135 x 5 (3 sets)

Floor Press

Bar x 5 (2 sets)

135 x 5 (2 sets)

165 x 1 (12 sets)

Speed Bench

135 x 4 (5 sets)

Deadlift

135 x 5

225 x 5 (2 sets)

285 x 3

325 x 1 (5 working sets)

Wednesday

Yoga

Thursday

Olympic-Style Pause Squat (3 seconds)

Bar x 5 (2 sets)

135 x 5 (2 sets)

165 x 5 (6 sets)

Clean & Jerk

135 x 5 (5 sets)

4” Defecit Deadlifts

135 x 5 (2 sets)

185 x 3 (5 sets)

Friday

Box Jump

15 lbs x 3 (6 sets @ 13 height)

Heavy Squat

Bar x 5 (2 sets)

135 x 5 (2 sets)

185 x 5

225 x 3

275 x 1 (1 single)

285 x 1 (2 singles)

295 x 1 (1 single)

300 x 1 (2 singles)

Speed Squat

155 x 4 (6 sets)

Dead Bench

Bar x 5 (2 sets)

135 x 5 (2 sets)

155 x 1 (12 sets)

Speed Bench

145 x 4 (6 sets)

Saturday

Rest

Sunday

Box Jump

15 lbs x 3 (6 sets @ 13 height)

Olympic-Style Pause Squat (7 seconds)

Bar x 5 (2 sets)

135 x 5 (2 sets)

145 x 5 (3 sets)

Power Clean

135 x 5 (3 sets)

High Pull

155 x 3 (5 sets)

Speed Bench

Bar x 5 (2 sets)

135 x 5

145 x 4 (6 sets)

I added sets and dropped or added weight accordingly during this week. Next week will be some pretty intense squatting. Of course I’ll also be benching and deadlifting as usual, but the loads on the squatting will mostly be above 90%. I can’t wait. Stay active!

Ryan Seaver is a novice powerlifter who found his love for the sport after six years of going to the gym religiously. Follow Ryan’s journals to learn how to get started in competitive lifting.

The post Are You Testing Strength or Building It? (Athlete Journal 16) appeared first on Breaking Muscle.

Hardest and Easiest Gym Days

After hitting these rep ranges for a few weeks, I’ve discovered the hardest and easiest days in the gym. The hardest is five sets of seven. Oh man. For some reason five sets of seven is grueling, especially when done at 80%. Maybe it’s because I stayed in the three-to-five rep range all year, but take my word for it – it was a tough day. I can confidently recommend scheduling a rest day after this. There’s no need to burn out.

“Based on how the previous week felt, the goal is to achieve the same workout with an extra 5-20lb.”

The easiest day? Ten sets of three. I’m used to throwing around some heavy weights, so this day is exhilarating, as I’m always ready to get after it.

Progressive Overload

As far as my training routine goes, the setup is pretty basic. Progressive overload is the name of the game. Based on how the previous week felt, the goal is to achieve the same workout with an extra 5-20lb.

For example, my bench sucks right now. It’s always been my kryptonite, so I plan on adding five pounds each week. Building strength with concise technique keeps you honest. My legs, on the other hand, can take a beating, so I added ten pounds on my squat for this week. I’ll be taking this on a week-by-week basis as well (I’ll add another 10-15lb next week).

RELATED: How to Make Social Events a Strength This Holiday Season

I didn’t end up deadlifting this week, which I wasn’t too happy with. It’s the holiday season, and I had family in town, so the gym had to take a back seat. I typically wake up even earlier to get a session in (as I hate missing a scheduled gym day), but it was Thanksgiving last week. I had the entire day to make bad choices (such as hooking up a gravy IV to my arm).

Here’s my turkey and gravy for the week:

Monday

Squat

135 x 5 (4 warm up sets)

185 x 3

225 x 3

220 x 9 (4 working sets @ 70%+ 10lbs)

Bench

135 x 5 (4 warm up sets)

175 x 3

160 x 6 (6 working sets @ 70% + 5lbs)

Tuesday

Pendlay Rows

160 x 10 (4 sets)

Dumbbell Rows

85 x 10 (4 sets)

Farmers Walks

75 x 30 seconds (5 sets)

Wednesday

Squat

135 x 5 (4 warm up sets)

185 x 3

225 x 3

245 x 3

235 x 7 (5 working sets @75% + 10lbs)

Bench

135 x 5 (4 warm up sets)

185 x 3

170 x 5 (7 working sets @ 75% + 5lbs)

Thursday

Thanksgiving Feast

Friday

Squat

135 x 5 (4 warm up sets)

185 x 3

225 x 3

265 x 2

250 x 5 (7 working sets @80% +10lbs)

Bench

135 x 5 (4 warm up sets)

185 x 3

205 x 2

180 x 4 (8 working sets @80% + 5lbs)

Saturday

Rest

Sunday

Squat

135 x 5 (4 warm up sets)

185 x 3

225 x 3

265 x 2

265 x 3 (10 working sets @85% + 10lbs)

Bench

135 x 5 (4 warm up sets)

185 x 3

205 x 2

190 x 3 (10 working sets 85% +5lbs)

That was it for the week. I felt refreshed and rejuvenated all week, but that didn’t make the lifts any less challenging. Just another week in paradise. Stay active!

Ryan Seaver is a novice powerlifter who found his love for the sport after six years of going to the gym religiously. Follow Ryan’s journals to learn how to get started as a competitive lifter.

The post Training During the Holidays (Athlete Journal 12) appeared first on Breaking Muscle.

Goals for Next Year

I am just coming off of a week of minimal movement, which was relaxing. From my last meet I set out some things to accomplish next year: Program wisely, hit proper depth every day, pick out the right attempts, warm up properly at meets, stay on top of my diet, and increase my mobility and recovery tactics. Since I am in my off season, I won’t have to worry too much about changing up meet day strategies. You better believe I’ll be hitting proper depth every day, though.

“I’m just going to get more hours doing what I do best: squatting, benching, and deadlifting. I keep my training simple because the basics are what work best for me.”

I want to stay on top of my diet, but much like training, nutrition is a gradual process. Nothing’s going to change overnight. For the first time in my life I have started a food journal. Crazy, right?! I’ve always been good with my eating habits, tons of veggies and protein, healthy fats, and carbs from good sources. Recording and analyzing my food journal will be lots of fun to see what the hell I’ve been doing all this time. I’m still at square one though, so we’ll revisit the food journal in a couple of weeks.

I’ve also added mobility work, more yoga sessions, and a ton of foam rolling. Boy, do I hate foam rolling. But the benefits…

My Next Cycle

This leads us to my next cycle. What do I want to do? Well, first off, I’m a number chaser. The whole point of my training is to get stronger and post larger numbers, so that’s always priority one. My body responds well to high-frequency training because my work capacity shot through the roof ever since I funded a long-lost relative, a Peruvian Prince who has been blasting me with e-mails. Good karma, yeah?

All kidding aside, I’m just going to get more hours doing what I do best: squatting, benching, and deadlifting. I keep my training simple because the basics are what work best for me.

“From my last meet I set out some things to accomplish next year: Program wisely, hit proper depth every day, pick out the right attempts, warm up properly at meets, stay on top of my diet, and increase my mobility and recovery tactics.”

In my opinion, a bigger back translates to a better Big Three, so I want to strengthen my back during my off-season stint. I also want to build a better grip. Thus, my accessory lifts will primarily be rowing and walking like a farmer. I just finished ten months of working in the 1-5 rep range for the squat and bench, so I will explore uncharted territories.

I’ve channeled my inner Smolov for this training cycle, so my rep ranges will mirror his infamous workout plan. This type of training is grueling, and the rep ranges will be challenging as my body isn’t used to doing more than five reps. Is it even possible to do more than five reps? I’m not sure, but I’ll find out.

RELATED: The Russian Squat Routine vs. The Smolov Squat Routine

I’ll be training this way for eleven weeks before I have to start my next training cycle (which will end in an actual meet). I loved working up to a training max in my last cycle, as the added confidence I’m always raving about is huge for me. I added a day of working up to a training max and I will continue to do this every week.

Here are my meat and potatoes for the week:

Monday

Squat

135 x 5 (4 warm up sets)

185 x 3

225 x 3

210 x 9 (4 working sets)

Bench

135 x 5 (4 warm up sets)

175 x 3

155 x 6 (6 working sets)

Tuesday

Pendlay Rows

155 x 10 (4 sets)

Dumbbell Rows

80 x 10 (4 sets)

Farmers Walks

70 x 30 seconds (5 sets)

Wednesday

Squat

135 x 5 (4 warm up sets)

185 x 3

225 x 3

245 x 3

225 x 7 (5 working sets)

Bench

135 x 5 (4 warm up sets)

185 x 3

165 x 5 (7 working sets)

Thursday

Deadlift

135 x 5 (2 warm-up sets)

225 x 5

255x 1 (8 working sets)

Bench – Training

Bar x 10

95 x 5

135 x 5

185 x 3

205 x 2

210 x 1

215 x 1

220 x 1 (training max for the day)

185 x 3 (3 back-off sets)

Squat – Training

Bar x 10 (2 sets)

135 x 5

185 x 3

225 x 3

245 x 2

255 x 2

265 x 1

275 x 1

285 x 1 (training max for the day)

225 x 2 (3 back-off sets)

Friday

Squat

135 x 5 (4 warm up sets)

185 x 3

225 x 3

265 x 2

240 x 5 (7 working sets)

Bench

135 x 5 (4 warm up sets)

185 x 3

205 x 2

180 x 4 (8 working sets)

Saturday

Pendlay Rows

175 x 5 (5 sets)

Dumbbell Rows

100 x 5 (5 sets)

Farmers Walks

70 x 30 seconds (5 sets)

Sunday

Squat

135 x 5 (4 warm up sets)

185 x 3

225 x 3

265 x 2

255 x 3 (10 working sets)

Bench

135 x 5 (4 warm up sets)

185 x 3

205 x 2

190 x 3 (10 working sets)

I was pretty much dead all week. The first day of squatting for nine reps was torturous on my lower body, but I wasn’t going to let a little (more like a lot) soreness keep my from putting in work. Sometimes you just have to work past it. I couldn’t bring myself to do yoga this week, but hey – nobody’s perfect. The training was brutal, which made the sense of accomplishment all the sweeter.

To anyone who reads or follows my athlete journals, don’t be afraid to ask questions or leave some feedback – it’s always appreciated and I’m more than happy to help. I know we’re into the holiday season, so spend time with your families and stay active!

Ryan Seaver is a novice powerlifter who found his love for the sport after six years of going to the gym religiously. Follow Ryan’s journals to learn how to get started as a competitive lifter.

The post Keeping It Simple, Smolov-Style (Athlete Journal 11) appeared first on Breaking Muscle.

This week sees me entering a phase where I’ll be putting down more volume than usual. My basic plan of attack is to hit the core lift of the day hard (whether it’s for low or high reps), and then basically bodybuild for the remainder of the session.

If I’m careful to be consistent and progressive on the core lifts, my maximal strength should at least maintain itself, if not improve. And, with the increased emphasis on structural growth, I should also realize body composition improvements as well.

I must confess that I’m slacking with the kettlebell snatches – there’s just something about endurance work that I absolutely loathe. In coming weeks however, you’ll see me begin to address that more successfully, I hope.

That’s it for this week. I hope your training is going well, but if not, certainly hit me up below with any questions you might have and I’ll see what I can do to help.

Weekly Stats And Noteworthy Lifts:

• Training Volume: 63,662 Pounds
• Deficit Deadlift: 325×8
• Flat Dumbbell Bench Press: 200×4

Tuesday, January 28, 2014, 9:20 PM

Bodyweight: 198.6 lbs

Volume: 15,610 lbs

CAMBERED BAR SQUAT

Set 1: 155 lbs × 10

Set 2: 115 lbs × 5

Set 3: 155 lbs × 3

Set 4: 205 lbs × 3

Set 5: 205 lbs × 3

Set 6: 205 lbs × 3

Set 7: 205 lbs × 3

Set 8: 205 lbs × 3

Set 9: 205 lbs × 3

Set 10: 205 lbs × 3

Set 11: 205 lbs × 3

BACK EXTENSION

Set 1: 130 lbs × 10

Set 2: 130 lbs × 10

Set 3: 130 lbs × 10

LEG EXTENSION

Set 1: 140 lbs × 10

Set 2: 140 lbs × 10

Set 3: 140 lbs × 10

Wednesday, January 29, 2014, 9:25 PM

Bodyweight: 199.6 lbs

Volume: 8,995 lbs

BENCH PRESS

Set 1: 45 lbs × 5

Set 2: 95 lbs × 5

Set 3: 135 lbs × 5

Set 4: 185 lbs × 2

Set 5: 205 lbs × 2

Set 6: 205 lbs × 2

Set 7: 205 lbs × 2

Set 8: 205 lbs × 2

Set 9: 205 lbs × 2

Set 10: 155 lbs × 12

ATOMIC PUSH UP

Set 1: 199.6 lbs × 10

BICEP CURL (DUMBBELL)

Set 1: 80 lbs × 8

Set 2: 80 lbs × 8

Set 3: 80 lbs × 8

Saturday, February 1, 2014, 11:15 AM

Bodyweight: 199 lbs

Volume: 26,265 lbs

1.5″ DEFICIT DEADLIFT

Set 1: 135 lbs × 3

Set 2: 135 lbs × 3

Set 3: 135 lbs × 3

Set 4: 225 lbs × 3

Set 5: 275 lbs × 1

Set 6: 325 lbs × 8 (Video Below)

4″ BLOCK PULL

Set 1: 375 lbs × 3

Set 2: 375 lbs × 3

BARBELL HIP THRUST

Set 1: 295 lbs × 10

Set 2: 295 lbs × 10

Set 3: 295 lbs × 10

2-HAND KETTLEBELL SWING

Set 1: 62 lbs × 25

Set 2: 62 lbs × 25

Set 3: 62 lbs × 25

Set 4: 62 lbs × 25

LEG EXTENSION

Set 1: 140 lbs × 10

Set 2: 140 lbs × 10

Set 3: 140 lbs × 10

Sunday, February 2, 2014, 8:15 PM

Bodyweight: 199.2 lbs

Volume: 12,792 lbs

BENCH PRESS (DUMBBELL)

Set 1: 100 lbs × 10

Set 2: 130 lbs × 10

Set 3: 160 lbs × 10

Set 4: 200 lbs × 4

Set 5: 160 lbs × 7

TRX ROW

Set 1: 199.2 lbs × 5

Set 2: 199.2 lbs × 5

Set 3: 199.2 lbs × 5

ATOMIC PUSH UP

Set 1: 199.2 lbs × 5

Set 2: 199.2 lbs × 5

Set 3: 199.2 lbs × 5

TACTICAL PULL-UP

Set 1: 199.2 lbs × 1

CHIN UP

Set 1: 199.2 lbs × 2

Notes: I’m pretty much testing my left lat here, which is still painful, so I stopped after a single rep on both pull ups and chins. Interestingly, my lat doesn’t complain on rows.

The post Athlete Journal: Charles Staley, Entry 76 – High Volume Phase appeared first on Breaking Muscle.

“If you believe in yourself, and have dedication and pride – and never quit, you’ll be a winner. The price of victory is high, but so are the rewards.”

 – Paul Bryant

It’s easy, as athletes, to get weighed down in the trap of defining our successes by comparison to others.

• Did I beat his or her time?
• Did I lift more weight than “so and so?”
• Did I place higher? Run faster? Jump further?
• Did I step on stage in better shape?

The problem with this is that defining ourselves only by comparison with others always sets us up for feelings of shortcoming, weakness, and insufficiency. How do you define “winning?”

I know it’s just my opinion, but in my last eleven years in competitive figure, and now in competitive CrossFit, I’ve learned that winning isn’t always in the form of a trophy. Or a first place finish. Or even in the form of public recognition.

Sometimes victory is simply not giving up. It’s pushing for those extra reps or adding another five pounds to your squat. Victory is being dedicated. It’s showing up even when you don’t want to. It’s doing the work that needs to be done even when you’d rather be anywhere doing anything else.

There’s victory in commitment – the quiet success of knowing you had a full day’s worth of nutritional perfection, or didn’t miss one training session, or that you prioritized recovery. That you got to bed on time, that you stuck to your training plan, that you made time to food prep.

There’s victory in self-improvement – the moment when you realize you just beat your previous best in the mile, or a bench press, or max effort pull ups. The moment when you look in the mirror and realize that you have gained size in your shoulders or that your abs are beginning to show.

Sometimes it’s winning to simply believe in yourself, to work hard towards your goals and live each day with purpose and passion. I consider it winning to not give up when I know I could, to remain dedicated even with external distraction and to push forward even when others doubt me.

It’s one thing to win over others. It’s entirely another thing to win over yourself. It’s true, self-victories are seldom celebrated, publicized, or discussed. No one is really going to care, other than you, if you just killed your workout or if you ate all your meals on point that day. And so there are times when the journey seems lonely, misunderstood, and even pointless. But there’s a reason you began – never forget that. And in the end, know that no matter what the outcome, the trophy or lack thereof, the self-victories along the way make it all worth it.

“I count him braver who overcomes his desires than him who conquers his enemies; for the hardest victory is over self.”

– Aristotle

A.M. Training Session

120 seconds jump rope

6x400m – The goal here was consistency, not all-out effort. I based my run times off of my last tested mile time which was 6:43. The goal was to get consistent times across all 400m run, using sixty seconds rest in between each effort. I was happy with my results, and this felt really good. I averaged 1:40 for each effort.

EMOM x6:

3-5 strict ring dips

Handstand hold remaining minute

120 seconds jump rope

8 minutes to stretch hamstrings and band out shoulders

Weightlifting Session

I did this session with my coach at B.A. Athletics, Inc.

Clean to a heavy single – got to 130 then dropped to 85 for 5×2

Banded clean pulls 5×3 @115

P.M. Training Session

Run 2 miles @ 75-80%

7 minute dynamic warm up: 20 jumping jacks, 10 OH squats with barbell only, 10 V sit ups, 10 hip thrusts, 10 alternating deep lunges

Snatch 1×1@60, 1×1@70, 1×1@80, 1×1@90 – I failed here on the first attempt, but got back in it and got it for the second attempt. I was feeling super tight in my shoulders so I didn’t attempt the 1×1@95 that was programmed. Instead I stayed at 90% for another rep then followed the remainder of the programming which was 2×1@70.

Snatch high pull 4×2@80 – These felt good.

EMOTM x12: Back rack alternating lunge 3-4x, 8-10 pull ups (kipping)

MetCon: 10 minute AMRAP:

• 2 wall balls (14lbs)
• 2 burpees
• 4 wall balls
• 4 burpees, etc until time limit.

This metcon sucked. I usually love burpees, but I died doing this. I couldn’t breathe and I have no idea why. I got to twenty wall balls + three burpees.

5 Rounds (NFT): 5-10 chin ups, 3-5 plyo push ups, 10-30 second ring hollow hold

Accessory Work: 3×10 face pull

Accessory Work: 3×10 seated dumbbell lateral raise

15 minutes stepmill

Today’s Thought: “Sparta, Rome, the knights of Europe, the samurai… worshipped strength. Because it is strength that makes all other values possible.” – Enter the Dragon

The post Athlete Journal: Alli Moyer, Entry 12 – 2/6/2014 appeared first on Breaking Muscle.

Athlete Journal: Chris Duffin, Entry 87 – Cycling Down

After the last couple weeks of heavy volume it was time to cycle it down a little. The timing worked well as I had to take a day off from training anyway.

MONDAY

Warm Up Circuit x 4

Mace Swings x 20 reps

Curls 30×10

Bench Press

300×2

365×2

420×5,5,5,4,4

Dips

120×12,12,12,12

Front Delt Kettlebell Twist Raise

18×20,20,20,20

THURSDAY

On lunch break:

CIRCUIT

• Mace Swings x 20,20,20
• Bodyweight Dips x50,50,40,40
• Leg Extension Stack x20,20,20,20
• 1-Leg Adductor Press x16,16,16,16
• Front Delt Kettlebell Twist x20,20,20,20

SATURDAY

Sumo Pulls off 4″ blocks

405×3

505×3

605×3

705×3

805×3

915×5

Bent Over Rows

495×12

Hook Grip Hold

495×1:15

Pull Ups

Bodyweight x12,12,12

The post Athlete Journal: Chris Duffin, Entry 87 – Cycling Down appeared first on Breaking Muscle.

MONDAY

Mace swings x3 sets

Curls x3 sets

Bench

295×2

365×2

415×2

455×2

Dips

120×12,12,12,12

Kettlebell front twist raise

26×16,16,16,16

WEDNESDAY

Glute activation warm up

Squat

165×3

275×3

385×3

495×3

605×3

715×3

805×3

SATURDAY

I tried to train but was too sick.

Glute activation warm up

Deadlift

405×3

505×3

605×3

705×2

The post Athlete Journal: Chris Duffin, Entry 85 – Heavy Squat Session appeared first on Breaking Muscle.

EDITOR’S NOTE: Welcome to the Athlete Journal of world champion powerlifter Chris Duffin. Follow Chris as he trains and competes in various events over the coming year. Chris’s journal will be posted every Tuesday. You can also read about Chris on his website Kabuki Warrior.

Athlete Journal: Chris Duffin, Entry 84 – Extra Training Day

The workload I’ve hit the last two weeks is killing me!

MONDAY

Circuit x 4 times

Mace Swings x20

Curls x12

Bench

300×2

335×2

350×16, 15, 10

Dips

120×12,12,12,12

Kettlebell Twist Raise

26 x16,16,16,16

Overhead Band Extension x25,20

WEDNESDAY 

Glute activation warm up 

Safety Squat Bar Squats

155×5

245×5

335×2

425×2

515×2

605×2

655×2,2,2

Running late so I had to wrap up.

Deadlift

405 x 50sec slow pace

THURSDAY 

On my lunch break:

Circuit x4 times:

Dips x67,50,43,40

Leg Extension Stack x20,20,20,20

Windmill 95 x2,2,2

Mace Swing 30 x20,20,20,20

SATURDAY 

By then the heavy volume increase was taking its toll.

Glute activation warmup

Deadlift

405×3

505×3

605×3

705×3

805×2 grinder

Deadlift reps

405x 50 seconds medium pace

Bent Over Rows

405×18, 20

Hook Grip Hold

500×40 seconds

The post Athlete Journal: Chris Duffin, Entry 84 – Extra Training Day appeared first on Breaking Muscle.

Athlete Journal: Chris Duffin, Entry 81 – Straight Into Squats

I missed Monday’s work due to some offsite training for work. So no bench press for the week.

WEDNESDAY

I got to the gym late due to some appointments and had a rushed workout.

Safety Squat Bar Squats

175 x5

285 x5

395 x3

505 x2

Add wraps

615 x2

650 x2,2,2

One leg adductor press

300 x12,12

THURSDAY

Extra session on lunch break from work

CIRCUIT

Mace Swings x20,20,20

BW Dips x65,40,40,35

Band Ham Curls x30,30,30,30

Leg Extension stack x20,20,20

SATURDAY

Sumo Pulls

225 x3

315 x2

405 x2

495 x3

605 x2

Add straps

705 x1

800 x3, 4

Hook Grip Hold

495 x50,50sec

Bent Over Rows

445 x14,10,8

Pullups x12,12,10,10,6

The post Athlete Journal: Chris Duffin, Entry 81 – Straight Into Squats appeared first on Breaking Muscle.

Athlete Journal: Chris Duffin, Entry 80 – High Volume Bench Week

MONDAY

5min Mace Swings
Curls x 3 sets

Bench
300×2
355×2
405×8,7,7,7,5

Dips
120×12,12,9

Kettlebell Twist Front Raise
18×20,20,20

Overhead Band Extension x30,20

WEDNESDAY

Safety Squat Bar Squat
175×5
285×3
395×2
505×2
Add wraps
605×2
638×2,2,2,2

Glute Ham Raise x15,15,15

THURSDAY

Mace Swings
50lbs x 20

Dips x 60,30,30,40

Leg Extension
Stack x20,20,20

Kettlebell Twist Front Raise
26×20,20,20

SATURDAY

Deadlift
225×3
315×3
405×2
495×2
585×1
Add straps
675×2
765×5

Hook Grip Hold
495×40,40 seconds

Bent Over Rows
455×10,10,10

Pull Ups x 8,8

The post Athlete Journal: Chris Duffin, Entry 80 – High Volume Bench Week appeared first on Breaking Muscle.

Athlete Journal Entry 79 – Thanksgiving Training

The post Athlete Journal: Chris Duffin, Entry 79 – Thanksgiving Training appeared first on Breaking Muscle.