Zen Quote of the Week:
“The world is like a mirror. Smile and your friends smile back.” — Japanese Zen saying
This Week in the World of Me:
Peter and I did our 2nd podcast this week over on High Octane Body. This time we take on The Biggest Loser, muse about Journey (the band), and pine over chocolate croissants.
Michael Hartman and I have a mission: To Inspire 10,000 NEW people to get onto the platform in 2012. The first phase (of many) of our project is going to be rolling out this coming Wednesday. Stay tuned, I promise you it will be a fun ride!
Samurai Strength 2.0 – I’m putting the final touches on the 2nd edition of Samurai Strength. (Remember that if you already bought the first edition, you will get access to the new one for FREE.)
Samurai Strength Nation – You’re hearing it here first! The new edition of the book is going to be released along with a killer new product in just 2 weeks. Stay tuned for that, I’ll have more details as we get closer to launch day. The important part to note is that I’m going to give a discount on this to anyone who has already purchased the book.
This Week in the World of Weightlifting:
50 Best FREE Fitness Courses on the Web – is a contest over at CrudeFitness.com showcasing the best information on the web that is available for free. It just so happens that I’ve been nominated 🙂 Woo! Head over there and vote, if you’re so inclined.
Breaking Muscle’s Top 10 Fitness Blog Contest is still underway. I’m a judge for this one, so if you have a fitness blog that you just LOVE, then make sure you head over to nominate them. We’re going to read every one of them!
Right now Donny Shankle is balancing right on the edge of a very sharp razor. After 9 years of training we have stumbled upon a training template that seems to be allowing him the kind of progress that is not normal after that many years of training. Whatever it is, the training, the mental outlook, the lifestyle, the rest, the food… whatever it is, right now its working. And, I hesitate to change even one little thing. Straight ahead is the Olympics, if we can just move forward along that think edge without getting cut. One misstep, and failure is on one side, injury on the other. Chad Vaughn told Donny recently what was, in Donny’s estimation some of the best and most important pieces of advice he has ever recieved. He simply said, “take it one lift at a time”. In the spirit of the words of Chad, one of the lifters who I most admire, that is basically what we are doing, taking it one step at a time, trying to move forward just a little more along the razor’s edge.
It’s really true. We’ve all noticed the exceptional progress Donny Shankle has been making as of late. But, to really define WHAT is causing it would be impossible. It’s likely just the right combination of things at just the right time in his career. What ever it is, let’s keep it going!!
Mobility WOD for Squats – K-Star is going through a mobility series on the Squat which is kick-ass. He also has a good one from 2010 on hip mobility. DO THIS STUFF! I can’t tell you how much time I spend rolling around on a lacrosse ball, foam roller (we busted an old bar – on accident! – and now use the collar as a rolling implement), and stretching.
New Squat Cycle 1/3
Squat Cycle 2/3
Mighty Kat is having an art show at Elite Performance Center … which will be during the same weekend we’re running our combo Olympic lifting and Powerlifting meet. Yes, here in Portland we like to lift heavy things in style.
Chris Duffin has an article on the Bench Arch. If you’re trying to improve your powerlifting total, or are just into heavy benching, check it out. He’s included a video that describes some key mobility drills you can use to improve your ability to get that arch.
By the way … even if you DON’T bench at all, and you’re more strictly into Oly movements, these mobility drills will help you. If you can’t correctly set up for a proper bench, then you don’t have the proper mobility/flexibility for overhead squats, snatches, jerks, etc.
The Sexy Challenge Results are in for the inaugural run of Bret Contreras’s workout challenge involving the Front Squat, Romanian Deadlift, Hip Thrust, Incline Bench, and Chin Up. There were 54 final entries, which I’d call rad!
I did NOT get a chance to do it last week. So, I suppose I’m even more behind, and not a part of the official challenge. But, I’m gonna see if I can give it a go this week anyway, because I like hard stuff 🙂 My plan is still to do it every Friday for 4 weeks to see how I improve over time. The point being to compete against ones self and kick ones own ass.
Here’s the winner of the ladies division, Jen Sinkler:
Derick Poundstone gets crazy with a sledgehammer. This is an old one, but still awesome!
JC Deen explains why he never uses “meal plans” with his clients. Want reasons, here you go:
There are 2 main reasons I do not prescribe a fitness meal plan.
- They are restrictive.
- They make us stupid.
I couldn’t agree more. Meal plans, much like workout programs can be taken far too literally, rather than as the simple blueprints that they are supposed to be. Do you need an overarching view of where you are going and how to get there (aka a plan)? Yes. Does that mean you need to be eating boiled chicken at 2:45pm on Thursday? No.
Brandon Tovey of PDX cleans 120k at a bodyweight of 65k in his training for the upcoming Nationals in March. While not his best ever, it’s a solid clean proving that he’s bouncing back from his crash-dieting that led him into the Vegas Open.
Rog Law on becoming a supreme badass. I really like this piece of advice:
Success is kind of like wandering around a dark room that you’ve never been in before, being forced to stumble around until you find what you’re looking for. Oh sure, someone may occasionally turn the light on for a second or two, but rarely will you at any point be able to say with 100% certainty ”this is exactly what I need to do/where I need to go.”
Don’t wait to be perfect – more on this concept in my Breaking Muscle column tomorrow.
Bret Contreras has some good random thoughts, one of which is about my kick-butt PDX lifter Melanie who’s a rugby player and one hell of a hip thruster!
Here’s Melanie doing a 120k Hip Thrust for 3 reps in her “warm up” that she does before every workout (she does this 5 days a week, by the way!):
Matt Perryman shares my love of the “read it later” button on his Android mini-Tablet (I use Instapaper and have an iPad, but close enough) because he, like me, is a long-winded writer 🙂 and understands that even if you LOVE long, in-depth articles (so much so that you actually write them!), you ain’t always got the time in the moment to read and digest those monsters.
It’s no secret that I’m a verbose writer. I try to keep my articles under a 4000 word cut-off, but that’s still a chunk of text to digest on a computer screen. As much as I love to read, even I don’t have the patience to sit staring at the window for 10-20 minutes to process an article of that length.
Recently I jumped on the Future Train and got myself an Android mini-tablet. This is a handy little device, as I’m sure those of you with iPhones and Android phones will attest, and I’ve found it surprisingly useful for organizing all the reading material that floats around me like the cloud following that dirty kid in the Peanuts cartoons.
Dmitry Klokov, the loudest and most aggressive man in weightlifting has a pretty sweet home gym. He also does curls, by the way. Just thought you should know … since I’ve got an article coming on why weightlifters shouldn’t discount them outright.
Shankle Complex at PDX – Arron gives the Shankle Complex a go with 110k. Taxing!
Abaddon has an inspiring and personal article on his site about the reasons to quit doing the bad things you’re doing to yourself.
Finally, here’s 1 of the top 5 music videos that suck the fun out of sex:
His verses are all in German, but he has tapped into the universal language of Christmas humping, so nothing is lost on the viewer.