Workout 34

Squat: 60kg x 5,7,10
Bench: 30x7 40x6 55x5 65x5 75x7  (531)
C1: Inverted Row: 15 12  10 9 4      (CC)
C2: Leg Raise:       20 15 12 3          (CC)

Plan Your Journey

The way to ensure that you stick to a plan is to make it rewarding. If you are continually rewarded for sticking to the plan, you will stick to the plan. It's a good cycle.
I don't mean eat a cupcake every Fridayif you avoid sweets for a week. (But, hey, if that will continue to work for you - go for it).
Break up your end goal into smaller chunks. These can be as short as a week or a month. It will depend on you, and the nature of your goals.

The 531 plan is a good example: Three weeks out of four you get a chance to break a record. That kind of continual success helps one to stick to a plan that is otherwise pretty plain.

Do the same thing with your goals. Set the long-term goal that resonates with your inner desire, then break it up. Each week (month) knock down a piece of it. Pretty soon you will achieve what you desire.

Workout 33

After a week of kettlebells (for recovery), its back to the heavy stuff:

Warmup: Mobility

Workout:
One-Leg Squats (CC): 5,7,10
Deadlift (531): 50x5,70x5,85x5,98x5,110x5,120x5
C1: Pushups:    20,10,10,10
C2: Face Pulls: 10,10,10,10
Short Bridge (CC): 15,12,13,12

And today I'm feeling it. Went for the extra set on deadlift cos I knew it was in reach. 110 was easy.
I'm glad that the Deadlift strength is coming back quick.

Goal Changes

Do you suffer from Perpetual Goal Change Syndrome? Are your goals as flexible as a rhythmic gymnast? You're probably not alone.
Many people have a hard time really focussing on one or two goals that are truly what they want to achieve. The world we live is also always obsessed with the latest trend. And those trends seldom last longer than two issues of a gossip magazine.
What to do?
Do you try to keep up, constantly changing your benchmarks? Or doggedly put your head down and keep going for that goal you set way back when you didn't need to shave every day?
The answer is actually a bit of both.
Persistence and Perseverance are important. Sticking to your plan when the going gets tough is a good way to develop many positive qualities.
But, what if your life changes? Or you re-evaluate your goals and realise that they are not what you really want to achieve?
It's no good achieving something which no longer holds any value for you. Better in such cases is to sit down and weigh up your options. Decide whether you really do need to change your goals or whether you are just looking for an excuse.
Goals change, life is not stable.
Sticking to your long-term plan is important, and the way to reach your goal, but if you realise that the goal is not what you truly desire, its better to change it.
If you take the time to really think about what is important to you, you'll find a long-term goal that rings true. Once you've done that, you can apply persistence and perseverance to it once again...

Why Do You Train?

It's easier to stay on the couch. It's easier to eat whatever you want. It's easier to allow your muscles to atrophy and your health to fade away.
It doesn't happen overnight, so there will be no sensation of it happening. Besides you'll be enjoying all the pleasure that can be had from zero activity and supersized meals. You don't need a lot of strength to lift a remote or get a cheeseburger to your mouth.
Enjoy it. Life is too short.

Exactly.
Life is too short for me to try shortening it even more by clogging up my arteries, weakening my immune system, and having a hard time just moving around.
I train to be stronger (muscle mass assists with longevity. And strength is cool).
I train to be fitter (so I can play WITH my kids).
I eat to be healthy (so I can be around to play with my kids' kids).
And I train simply for the joy that comes from achieving goals and self-improvement.

It's about what you want out of tomorrow.
Do you want to accomplish something or simply watch your measure of life slowly drip away...

The Test

Imagine that the world as we know it comes to an end. Whether it's due to major geological events, or the aftermath of a catastrophic political decision to launch some nukes.
Everything that you take for granted is gone. No electricity, no telecommunications, no mechanised transport.
Want food and water? You must hunt/find it.
Want shelter? You must build it.
Want security? You are it.
In that situation, what are your chances given your current physical situation? Would you be able to run away if required, fight if necessary and search for food?
That's the test.
You'll probably never be in that situation, but if you train to be ready for even such an extreme situation then the much smaller obstacles that life throws at you will be much easier to deal with.
Train for the worst, hope for the best, deal with whatever actually happens.

History... And Starting Out

I recently read an interview with Ed Coan. (For those who don't know, he's considered one of the greatest powerlifters of all time). It proved to be quite enlightening.
Here are some points I picked out:
  - He trained 3-4 times a week.
  - He did a few proper worksets
  - He used periodization
What I mostly picked up though, was that he must be gifted. He has always been strong. Which raises the question of whether his training had much impact? Could he have done better on a different protocol?
But, that line of thinking only ends in debates and what-ifs. We'll never know for sure.

So for the ordinary among us (ie those that can't Squat 700 odd pounds RAW) it's best to follow a program for a few cycles, and adjust depending on what success we get. Stay away from the more extreme methods until you have some results that indicate that is the way you should go.

If you're starting out: 3 days a week x 3 exercises a day x 5 sets of 5 reps will get you under way.
Bill Starr or Mark Rippetoe will get you started. Simple, not easy is the way to go.
If you're Intermediate (not a newbie), consider moving onto something like the Texas Method or Wendler 531. There's no rush to move onto an Advanced Plan, and generally it'll be a long time before you really are Advanced. (In my book Advanced starts at 2.5x bodyweight parallel squat/deadlift and 2x bodyweight bench [no wraps, belts, shirts etc.] ).

Want to get bigger? Eat more.
Want to lose weight? Eat the same, or a bit less.
Just remember to train hard and rest well.

If you want to read the Ed Coan interview, it's here > T-Nation: Atlas Speaks
Success leaves clues, but sometimes failures teach you what you really need to know...

Workout 32

Warmup

Squat: 50x6, 70x6, 88x5, 100x3, 112x2 (alternate YTIx10).
One Leg Kneel Squat (CC): 10,10 - Adductor cramp...
RDL: 50x10,10,10,10,10
Lying Leg Raise (CC) : 25,15,10 (50)

Felt powerful with Presses yesterday, but not so much today...But at least strength still going up.

Little Things That Make A Big Difference

Often when we set goals, or make plans to change something we focus on the big things. New Eating Plan, New Workout Plan. Sometimes, though, the progress we're looking for can come from little changes.
Below are some of the little changes that can be made that will make a big difference if done consistently.
Nutrition:
1. Cut out sugar. (Drink fewer sodas, have less tea or coffee, change your snacks).
2. Cut down on food that comes out of boxes. (Try eating some vegetables!).
3. Increase your water intake. (Even just 1 more glass a day is good).
4. Get back on the plan every time you fall off. 80% adherence is better than zero.

Training:
1. Stretch: Calves, Hip Flexors, Pecs, Shoulders all tend to be tight. We all sit too much.
2. Strengthen the Backside: Face Pulls, YTI's, External Rotations. We all push too much at the gym.
3. Stick to a program. At least 8 weeks. Build up some data for future reference.

I found that it was little changes that gave me progress when it seemed that I had exhausted my options.
I started stretching the tight bits (shoulders, pecs, hams, hips, calves), and working the back side more (face pulls, scarecrows, YTI, ext rotations, inverted rows), and miraculously I started to bust through what had been my ceiling of strength, a terrible plateau.

Try implementing some of the easy tips above, and you may be surprised how easy gains (or losses) come...

Workout 30 and 31

Time flies... here are my last two workouts:

11/11
Workout 30
Usual Warmup
Bench: 60x3,68x3,75x4 (supersetting face pulls x10)
Inverted Row: 10(+neg), 10(+neg), 5,7,6
Pushup: 15(+neg), 10(+neg), 7(+neg)
[neg = 5-10sec negative on last rep]

15/11
Workout 31
Usual Warmup + Tennis ball rolling
Military Press: 40x5, 48x3, 53x4
B1:Chinup:  7,   6,  5, 5, 4       +3 [neg on last rep of every set]
B2:Dips:    10, 10, 9, 6, 5
Handstand: 30sec

The increased training density of supersetting dips and chins is quite intense.

Keep Your Eye On The Goal

A lot of people have a specific goal that they want to achieve. Unfortunately that specific goal changes every few days. Some people have lots of goals that they've been striving to achieve for years.
Often the thing these groups have in common is a lack of any meaningful achievement.
The first group never achieves because they never spend enough time on their stated goal.
The second group because they have too many objectives to ever focus properly on achieving just one.

Goals must be simple and specific: "I want to bench 120kg".
Goals must be measurable: "If 120kg goes up, I did it".
Goals must be achievable: "I am physically capable of doing this".
Goals must be realistic: "I currently bench 110kg. 10kg more is possible"
Goals must be timed: "I want to do this by 1 Jan 2013".

There must be ONE main goal. And perhaps a secondary goal that supports it.
Primary Goal: I want to increase my bench.
Secondary Goal: I want to increase my body weight by 5kg.

Once the goal is set you need to ensure that you have a good plan in place.
Once you have a plan the really hard part begins. Endurance.
This is why it's very important to choose a goal that really resonates with you. Choosing the goal of weight-loss may be 'good', but unless it's what you really want (in the darkest recesses of your soul), you will struggle to hang in there.
Sticking to this goal for the months (years) that it will take is not easy. We live in a world of instant gratification. But, you can't always have it all now. Some things are worth working for. Besides, there are a host of good qualities you develop by hanging in there through the difficult times. Qualities that will help you to achieve the next goal. And the next.

Set it. Stick to it. Achieve it.

Some Info

Adding to your knowledge is always good when it comes to strength and conditioning. There are a lot of people out there putting in time and effort to help others train better, eat better, and accomplish their goals.
I thought I'd post a link of two guys that I have picked up quite a bit from:
http://chadwaterbury.com/waterbury-diet-for-muscle-growth/

http://www.ericcressey.com/creating-an-effective-but-imbalanced-strength-and-conditioning-program

I'm sure they'll give you some more info to ponder.
Grow stronger!

Workout 29

The 531 is starting to come together. It was a bit rough when I started piecing it together, but I've almost got it. I like the fact that as long as you work hard at the basics of it, you have the bases mostly covered. A little bit of added thought will get you to your specific goals.
Warmup: Mobility, Calisthenics
Workout:
  Deadlift: 85x5,95x5,110x5
  Hypers: 2x15 (I can't get Glute-Ham raises sorted out)
  Lying Leg Raise (CC): 20,15,15

Short, Sweet, Hopefully Successful...

Amateur vs Professional

There is a great deal to be said for having an amateur mindset. That is probably the opposite of what the current socio-educational-secular environment encourages. We are encouraged to pursue activities in order to be rewarded for them.
A child does well at school? Good work, keep it up and you can get a high-paying job.
A child does well at sport? Good work, keep it up and you can get a lucrative sports deal.
Sportsmen and women pursue the biggest pay and best offers. Business people look for the highest-paying job.
This is the professional mindset.
What if someone plays a sport for the pure joy they get out of it? What if they sign with a certain club because they actually want to play there, and salary comes second to that.
What if a person pursues a job that they love, even if it doesn't pay much?
That is the amateur mindset.
The professional mindset lends itself to superficial partnerships (founded on money) and unhealthy competition. It leads to a lack of loyalty in business relationships because everybody knows you are there only while the money is "good". And one often grows tired of a job when you don't actually like it.
The amateur mindset lends itself to special friendships (united by common goals) and healthy competition. Business relationships are stable because people know you are there because you want to do the job.
So, although the world is becoming more and more entrapped by the professional mentality, I think a lot is being lost. You can still find some amateurs among us, even in the professional fields. Often they are extremely successful. The success is a by-product of their amateur mindset. People are willing to pay when they know that you are dedicated to the job, and will stick it out in the long run. Others will support you simply because they can identify with the amateur ideals.
I just don't know what will happen when the current young people move into the world at large. They have grown up being told/shown that the professional mentality is the best...