Circling your way around training dogma....
Up until recently, I had the unique experience of working out in a private gym exclusively for 10 years, where almost everyone knew how to train,... or if they didn't they learned pretty quickly, as the funny looks and snickers from our co-workers would eventually point you in the right direction.
There was no such thing as curling in the squat rack, half rep bench presses, 1/4 rep squats...
A place where most women trained like the guys, and seeing women rip off 10 squats at 135, doing 10 pullups and power cleaning 100+ pounds was not uncommon.
Rarely would you see people doing things like "shrugs" or weighted side bends, and even though it was equipped with them, many of the machines ( besides the hammer strength) collected dust.
As I have moved out to the "real world" it's frightening to see that nothing has changed since I was an 18 year old snot nosed, testosterone fueled kid at powerhouse gym, doing.. you guessed it... 1/4 rep leg presses, curling in the squat rack, weighted side bends etc.
Almost 20 years later, the mistakes remain and the destiny of these young trainees remains the same as it did for all of us...
They will injure your shoulder trying to bench too much. They will neglect their legs. They will talk to much between sets. They will incessantly check out their arms and walk around with imaginary barrels under their arms... etc..
If only I listened to those old fuckers when I was young, I would have been in a better place today.
They said "squat" and do full reps... And I said fuck that! I would rather say"Its all you bro" as I was spotting my training partner on the bench press.
( Really, it was me and my training partner doing a tag team exercise of one half bench press and one half upright row. )
I am loathe to mention form mistakes or correct anyone in the gym nowadays, for fear of being treated like that old bastard who tried to correct me when I was doing seated rows with the whole stack and swinging my body in all kinds of contorted directions. Ah... If only I had listened.
I see people grabbing 45 pound plates and doing side bends with it... I cringe.
I see fanboys in wife beaters hogging up the squat rack do curls..
I see alternating bosu ball punches....with side steps
All is not lost however, since we've been at the Y, I am noticing a slight change. People are doing some core lifts, sprints and cleans... Maybe it's a monkey see monkey do phenomenon.
I digress..
We have decided that we are going to be opening a new training studio/hardcore gym...
A place that it going to be about real work, real accomplishments and REAL fitness.
A place where its a sin to do silly exercises and where you look at the WOD (workout of the day) and actually fear for your life.
Cause its in those workouts that your greatest gains happen...
We're not going to try to kill you, but we do want to challenge you...I want at the end of your hour and 15 minutes to not have to say it was great, that merley a look with tell me all I need to know.
That you earned it.
We won't have any easy workouts or easy days at the "Hangar"..do those on your own.
Do those at the park with your kids, at the y on your treadmill. Get out and enjoy life and activities and walks..
Cause when you walk in to the gym, you're there to have blood come out your nose, froth come out your mouth and you are ready to work, train, gain and become a modern day warrior. (sounds corny, but I mean it)
Cause when it all ends, when natural ability, strength, skill is all gone.. conditioning is king.
And you'll never, ever get beaten on conditioning again.
Workout For Friday
5 minute Warm up
30 seconds run/ 1:30 seconds walk
10 rounds
Speed is 10mph or faster
then
DURTY THIRTAY
30 KB Swings ( or db's)
30 boxjump
30 clean and press ( women 55/men 75)
30 Ballistic Push ups
30 kb high pulls
30 Floor Wipers
30 Kb Swings
For time...
Arms
You know how to train them...
A1 - Alt DB Curl
A2 - Dips
5-5-20-20
b1 - Ez Curl
b2 - Rope press downs
5-5-20-20
c1 - Cable Curl
c2 - Reverse cable press downs
4x12
Abs and crunches done between each set.
Ps
These workouts should be less than one hour and 15 minutes.
Up until recently, I had the unique experience of working out in a private gym exclusively for 10 years, where almost everyone knew how to train,... or if they didn't they learned pretty quickly, as the funny looks and snickers from our co-workers would eventually point you in the right direction.
There was no such thing as curling in the squat rack, half rep bench presses, 1/4 rep squats...
A place where most women trained like the guys, and seeing women rip off 10 squats at 135, doing 10 pullups and power cleaning 100+ pounds was not uncommon.
Rarely would you see people doing things like "shrugs" or weighted side bends, and even though it was equipped with them, many of the machines ( besides the hammer strength) collected dust.
As I have moved out to the "real world" it's frightening to see that nothing has changed since I was an 18 year old snot nosed, testosterone fueled kid at powerhouse gym, doing.. you guessed it... 1/4 rep leg presses, curling in the squat rack, weighted side bends etc.
Almost 20 years later, the mistakes remain and the destiny of these young trainees remains the same as it did for all of us...
They will injure your shoulder trying to bench too much. They will neglect their legs. They will talk to much between sets. They will incessantly check out their arms and walk around with imaginary barrels under their arms... etc..
If only I listened to those old fuckers when I was young, I would have been in a better place today.
They said "squat" and do full reps... And I said fuck that! I would rather say"Its all you bro" as I was spotting my training partner on the bench press.
( Really, it was me and my training partner doing a tag team exercise of one half bench press and one half upright row. )
I am loathe to mention form mistakes or correct anyone in the gym nowadays, for fear of being treated like that old bastard who tried to correct me when I was doing seated rows with the whole stack and swinging my body in all kinds of contorted directions. Ah... If only I had listened.
I see people grabbing 45 pound plates and doing side bends with it... I cringe.
I see fanboys in wife beaters hogging up the squat rack do curls..
I see alternating bosu ball punches....with side steps
All is not lost however, since we've been at the Y, I am noticing a slight change. People are doing some core lifts, sprints and cleans... Maybe it's a monkey see monkey do phenomenon.
I digress..
We have decided that we are going to be opening a new training studio/hardcore gym...
A place that it going to be about real work, real accomplishments and REAL fitness.
A place where its a sin to do silly exercises and where you look at the WOD (workout of the day) and actually fear for your life.
Cause its in those workouts that your greatest gains happen...
We're not going to try to kill you, but we do want to challenge you...I want at the end of your hour and 15 minutes to not have to say it was great, that merley a look with tell me all I need to know.
That you earned it.
We won't have any easy workouts or easy days at the "Hangar"..do those on your own.
Do those at the park with your kids, at the y on your treadmill. Get out and enjoy life and activities and walks..
Cause when you walk in to the gym, you're there to have blood come out your nose, froth come out your mouth and you are ready to work, train, gain and become a modern day warrior. (sounds corny, but I mean it)
Cause when it all ends, when natural ability, strength, skill is all gone.. conditioning is king.
And you'll never, ever get beaten on conditioning again.
Workout For Friday
5 minute Warm up
30 seconds run/ 1:30 seconds walk
10 rounds
Speed is 10mph or faster
then
DURTY THIRTAY
30 KB Swings ( or db's)
30 boxjump
30 clean and press ( women 55/men 75)
30 Ballistic Push ups
30 kb high pulls
30 Floor Wipers
30 Kb Swings
For time...
Arms
You know how to train them...
A1 - Alt DB Curl
A2 - Dips
5-5-20-20
b1 - Ez Curl
b2 - Rope press downs
5-5-20-20
c1 - Cable Curl
c2 - Reverse cable press downs
4x12
Abs and crunches done between each set.
Ps
These workouts should be less than one hour and 15 minutes.
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