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Straps, your wrists, and your joints
2007-07-24 01:09:00
Weight Training Journal ArticlesI saw this article on davedraper.com and had to share it with all of you. This weightlifting article is about the use of straps and why you need to leave them at home. Powerlifters may know what is in here but many bodybuilders do not. Give it a read. A physiotherapist who was also a bone-doctor once told me that with straps, I could potentially injure every joint in my hands and arms plus those of my shoulder. He said as long as my forearms are flexed, gripping onto the bar tightly, all the muscles and connective tissues are supporting those joints. But, with the straps in place, it's possible to relax my grip a little and that's when the injury can occur - my muscles stop protecting the joints and something gives. The idea of working out is to get stronger and healthier not to injure yourself. So, if you're going to use straps, keep gripping as tight as you can for your joints sake. Here's some of the exercises I used in the last ...
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Working the backside ~ 07/21
2007-07-22 03:49:00
Back Side WorkoutWeight Training Journal For SaturdayLungeLunged onto a 6" box3 - 135 x 6First time onto a box so I went a little lighter than normalRDL3 - 335 x 6HARDChins3- 45 x 4Pull Down Behind the Head3- 170 x 8DB Bent over Rows3 - 80 x 6Bicep Curlsmonster drop set135 x3, 125 x3, 115 x3, 105 x6, 95 x3Rear Deltsreverse peck deck3 - 50 x 12All the best in your weight training, powerlifting, and bodybuilding, programs.Jason, CSCSpowerliftingbodybuilding weight training powerliftingReturn to weight training Home pageGo to weight-training Blog HOME
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Increase Your Bench Press FAST Part 2
2007-07-20 17:46:00
10 Things You Can Do RIGHT NOW To Increase Your Bench Press FASTPart 2Part 1 hereWeight Training Journal Free ArticlesBy Nick Nilsson Improving the bench press is ALWAYS at the top of almost every lifter's list of goals.Put these 5 tips into practice and power up your bench press fast! 6. Get those shoulder blades squeezed together This goes back to trunk stability. If you're not consciously and religiously squeezing your shoulder blades together when you set yourself up on the bench press, you're instantly putting yourself at a disadvantage. To do this, lie down on the bench and grab the bar. Lift your body up off the bench then try and touch your shoulder blades together behind your back. Get them tucked in as tight as possible. When you set yourself back down, you'll find you're not only more stable on the bench but your shoulders are in a stronger pressing position AND your torso is actually a little thicker (which means shorter range o...
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Increase Your Bench Press FAST Part 1
2007-07-20 02:43:00
10 Things You Can Do RIGHT NOW To Increase Your Bench Press FASTWeight Training Journal Free ArticlesBy Nick Nilsson Improving the bench press is ALWAYS at the top of almost every lifter's list of goals. Put these 10 tips into practice and power up your bench press fast! The flat barbell bench press...the lift that everyone wants to know how much you can do when they find out you train. So you want to get your numbers moving in the right direction again? These 10 quick tips will make a difference in your strength and boost your bench FAST. Keep in mind, these tips are coming from someone who has almost NO genetic gifts as far as bench press is concerned (bad shoulders, long arms). It's among my weakest lifts and I have to struggle for every single pound I add onto it. Yet with those limitations, using the tips I'll share with you below, I've managed to work up to a maximum single at 350 lbs. So it CAN be done! At the end of the article, I...
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My Workout ~ 07/18
2007-07-19 05:38:00
Back & Shoulder Workout Weight Training Journal For WednesdayOn Tuesday I did agility and conditioning work. I was sore and tired so I did not make it to the gym to lift. I lifted twice on Monday so I did not mind the day away from the gym. The heavy RDL's on Monday did a number on my hamstrings. I feel fine today but Tuesday was rough.Shoulder Press185 x 3, 205 x 3, 225 x 2, 2 - 205 x 3Pavel Press3 - 70 x 6, Rest ~ :45for a description look herePavel PressChins3- 45 x 4Bent over Rows3 - 185 x 8Incline Rhomboid Squeeze3 - 30 x 12Bicep Curlsmonster drop set135 x3, 125 x3, 115 x3, 105 x6, 95 x3Rear Deltsreverse peck deck3 - 50 x 12All the best in your weight training, powerlifting, and bodybuilding, programs.Jason, CSCSpowerliftingbodybuilding weight training powerliftingReturn to weight training Home pageGo to weight-training Blog HOME

Full Body - Day 1 - july 16
2007-07-17 04:04:00
Weight Training JournalFull Body WorkoutWeight Lifting Journal for Monday AM WorkoutHang CleansRest ~ 1:005 sets of 3 at:135, 150, 170, 180,190SquatRest ~ 1:305 sets 0f 3 at:240, 280, 320, 340, 360Bench pressRest ~ 1:30225 x 3, 260 x 3, 300 x 3, 340 x 2, 355 x 1, 320 x 4, 340 x 2Stucky Combo3 sets @ 135, Rest ~ 1:00a set is 6 standing front press, 6 standing rear press, 6 up right rowOne Arm rows3 sets of 10, Rest ~ 1:00with 100lbsGlute Ham raises3 sets of 8, Rest ~ 1:00BWThat was it for my AM workout.All the best in your weight training, powerlifting, and bodybuilding, programs.Jason, CSCSpowerliftingbodybuilding weight training powerliftingReturn to weight training Home pageGo to weight-training Blog HOME
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King of the Posterior Chain
2007-07-16 02:06:00
Weight Training JournalWeightlifting ArticleThe Romanian Deadlift If you do not have the Romanian dead lift, also called keystone dead lifts it is time rewrite your weight training program and add this great lift into the mix. Most people working out legs do plenty of quad dominant exercises, maybe too much. Far too few lifters balance that out with hip extensor dominant exercises, do you do? For those who do not know the difference between the muscle actions and the predominant exercises for the both will have to stay tuned to later posts. Romanian dead lifts are neither deadlifts nor Romanian, but they are an excellent exercise for the posterior chain, mainly focusing on the hip extensor muscle groups, the hamstrings and glutes. Proper technique for the RDL You grip on the bar will be shoulder width or slightly wider depending on what you find more comfortable. Feet are shoulder width apart, chest is up, your lower back has a slight lordotic curve, and your knees are slig...
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Pike Handstand Push-Ups and Horizontal Push-Ups
2007-07-15 06:21:00
Weight Training JournalFree ArticlesThe handstand push-up is simply one of THE very best shoulder exercises in existence. It's also one of the hardest! Learn two variations of this exercise that allow you to reduce the resistance but still harness the full power of this single-best bodyweight shoulder exercise. When it comes to shoulder training, nothing beats the handstand push-up for sheer shoulder-building power. To do the handstand push-up, you need to kick up into a handstand (generally with your feet touching a wall), lower yourself down like a shoulder press, then push yourself back up. All of this performed upside down with your entire bodyweight for resistance! But the bottom line is, as effective as it is, the handstand push-up is also one of the hardest and most dangerous exercises to perform! If you don't have the strength to perform it correctly, it'll drop you right on your head, which is rarely a good thing. So how do we harness the s...
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Full Body - Day 3
2007-07-14 01:11:00
Weight Training JournalWeight Lifting Journal - Full Body WorkoutSplit Jerks4 sets of 3135, 185, 205, 225P0wer Clean4 sets of 3135, 185, 205, 225Reverse Lunge3 - 185 x 5Clean Pulls4 - 225 x 4Alternating DB Press6 x 95, 3 x 100, 3 x 110, 115 x 3Glute Ham Raise3 - bw x 8Bicep Curls5 - 95 x 12All the best in your weight training, powerlifting, and bodybuilding, programs.Jason, CSCSpowerliftingbodybuilding weight training powerliftingReturn to weight training Home pageGo to weight-training Blog HOME

NSCA - 2007 National Conference
2007-07-12 01:10:00
Weight Training JournalWeight Lifting Journal UpdateJust letting everyone know that I will be attending the NSCA conference this weekend so I many not be posting all that much over the next few days. I do not think I will make it to workout either, well a few days rest will do me good.I do hope to gets lots of good information from the conference that I can write about and fill everyone in.On Thursday I plan on attending these talks:~ Strength Training for the Eyes: The Relationship Between Visual Fitness & Athletic Performance~ Applied Testing and Statistics for Strength & Conditioning Professionals~ Somatotype and Resistance Training Mechanics~ Feet Don't Fail Me Now~ The Science of Athletic Development: From the Playground to the PodiumAll the best in your weight training, powerlifting, and bodybuilding, programs.Jason, CSCSpowerliftingbodybuilding weight training powerliftingReturn to weight training Home pageGo to weight-training Blog HOME
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Week 3 - Full Body Day 1
2007-07-09 04:05:00
Weight Training JournalWeight Lifting Journal for MondayHang Clean5 sets of 3135, 155, 185, 205, 225Squats225 x 3, 285 x 3, 295 x 3, 315 x 2, 335 x 2Bench225 x 3, 255 x 3, 285 x 3, 320 x 2, 360 x 2Stucky Combo3 - 135 x 6One Arm Rows3 - 100 x 10Glute Ham Raise3 - bw x 8Skull Crushers5 - 65 x 8Rest - :15All the best in your weight training, powerlifting, and bodybuilding, programs.Jason, CSCSpowerliftingbodybuilding weight training powerliftingReturn to weight training Home pageGo to weight-training Blog HOME
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What is in the magazines you read
2007-07-09 03:27:00
Weight Training JournalWeight Lifting Journal ArticleMagazines Have Crap Content When it comes to weight training and bodybuilding there is so much information it makes it hard to know where to turn. I wanted weight trainers and bodybuilders to know a few flaws of the popular weightlifting magazine. I saw this anonymous article and thought it would be good for everyone to take a look at.Nobody's perfect. And neither is a magazine. But the bodybuilding industry has its fair share of magazines with crap content. Utter crap. So what do Fortress and his anonymous interviewee feel are the top-five faults of these publications? Find out! This is a no-miss rundown for newbies.#5 - Delusional New PublishersTough Guy (TG): Every year perhaps five magazines - and web sites - are launched with lots of fanfare at the Arnold Fitness Expo or elsewhere. These mags last usually about two or three months and seemingly have the sole purpose of plugging a product line and this is probably why they do...
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Week 2 - Full Body Workout
2007-07-07 04:17:00
Weight Training JournalFull Body Workout Weight Lifting Journal for FridaySquats5 sets; Rest - 1:30275 x5, 285 x3, 305 x3, 315 x3, 325 x3Leg Press (single leg)3 sets; Rest - :45230 x 6On my last set I got 10 reps, it looks as though things were too light.Swiss Ball Hamstring Curls3 - BW x 10R - :45Close grip Bench5 sets - increase weight each setRest - 1:00; 5 reps/set185, 205, 225, 245, 265Seated Row (close grip)Rest ~ :453 - 180 x 10Cable Seated tricep extRest - 0:305 - 150 x 10Reverse cable curls5 - 90 x 10Rest-0:30All the best in your weight training, powerlifting, and bodybuilding, programs.Jason, CSCSpowerliftingbodybuilding weight training powerliftingReturn to weight training Home pageGo to weight-training Blog HOME
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Full Body - Week 2 ~ assistance Work
2007-07-06 04:26:00
Weight Training JournalFull Body Work outWeight Lifting Journal for ThursdayI started the day off with 30 minutes of power and hang snatches. I did not do anything too heavy but I did do lots of reps. After all that I moved on to my assistance work.Good Mornings5 sets; Rest - 1:302 - 135 x 10, 155 x 8, 175 x 8, 185 x 8rear delt raises5 - 15 x 12Rest ~ :45DB Incline Prone ShrugsRest - 0:303 - 80 x 12Scapular Wall Slide5 - 20 x 10Rest-0:30Face Pulls5 - 90 x 8Rest-0:30All the best in your weight training, powerlifting, and bodybuilding, programs.Jason, CSCSpowerliftingbodybuilding weight training powerliftingReturn to weight training Home pageGo to weight-training Blog HOME
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Full Body Workout - Week 2
2007-07-05 01:19:00
Weight Training JournalFull Body Workout Weight Lifting Journal for WednesdaySquats5 sets; Rest - 1:30275 x5, 285 x4, 305 x3, 315 x2, 325 x1Reverse Lunge3 sets; Rest - 1:00185 x 6RDL3 sets; Rest - 1:00185 x 6BenchRest ~ 1:30315 x 1, 335 x 3, 315 x 3, 295 x 7Chin UpsRest - 0:303 - 45 x 4Seated Rows Wide Grip5 - 170 x 10Rest-0:30All the best in your weight training, powerlifting, and bodybuilding, programs.Jason, CSCSpowerliftingbodybuilding weight training powerliftingReturn to weight training Home pageGo to weight-training Blog HOME
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A Few Bodybuilding Tips
2007-07-04 03:09:00
Weight Training JournalFree Articles - Weight Lifting JournalTo add muscle and get huge you must fatigue the muscle breaking it then down then feed it and rest it. Weight gain and is that simple. The pro bodybuilder follows the same principles, they work the muscles hard feeling a burn deep. Now to repair the tissue amino acids are needed and carbs are needed to provide energy for the next workout. Your body only grows when you rest so many pros grab a nap soon after their meal and before their next workout.If you want to be a bodybuilder and gain more muscle watch your rest intervals, exercise order, reps, and food intake. Hard work and consistency will get results. These tips are not for the powerlifter. Powerlifters follow different rep and rest schemes. The following tips are for bodybuilders, and people who want to gain weight and pack on size.Rest between sets - Keep your rest low around at 30 - 60 seconds. This will give your muscles enough time to build up energy stores t...
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USA Rugby Workout 2 and 3
2007-07-02 15:48:00
Weight Training JournalUSA Rugby Training Workout 2Training programs designed by David Williams, USA Rugby's National Teams Strength & Conditioning CoachRugby Specific Circuit Training - Workout 2SB Core warm-up 5minsHang Clean into Front Squat 6 x 8, with 1mins rest.During rest sit balanced on a SB for 30secs.4 x swiss ball DB single arm, one arm only Bench x 8eainto SB SL hamstring curls 15ea intoSB weighted ab crunches x 20 with 25/35 lbs weight plate.Push-ups to failure intoSeated cable row x 12,into DB OH FWD lunge x 8eaFinish with 10 x 30secs sprints on the bike, with 30secs rest.Rugby Specific Circuit Training - Workout 2Row 1000mBodyweight leg circuit x 4,no rest between exercises,1 rep per second, 0-60secs rest between sets depending on fitness levelsSquats x 24Lunge x 12 eaLAT Lunge x 12 eaReverse Lunge x 12 eaSquat jumps x 64 x DB Push- up with alt DB row with opposite leg raise x 8eaLying opposites x 12ea4 x Lat pull down x 15into standing weight plate ab rotations x 16...

Train like USA Rugby
2007-06-30 21:04:00
Weight Train ing JournalUSA Rugby Training WorkoutTraining programs designed by David Williams, USA Rugby's National Teams Strength & Conditioning CoachRugby Specific Circuit TrainingDB Alt Hang High PullRotational DB Push-upsFast squats5lbs in each hand, boxingDB OH FWD LungeDouble DB bent over rowDB Curl-to-pressSB JackknifeSB Kneeling oppositesStanding weight plate ab rotationsLateral LungeSB seated balance with uppercutsDB Alt standing shoulder pressSquat jumpsDo for 4 sets 35secs on, 25 secs off.Rest for 90secs between sets.All the best in your weight training, powerlifting, and bodybuilding, programs.Jason, CSCSpowerliftingbodybuilding weight training powerliftingReturn to weight training Home pageGo to weight-training Blog HOME
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Full Body - Week 1 day 2
2007-06-30 03:41:00
Weight Training JournalFull Body WorkoutWeight Lifting Journal for WednesdayToday was not quite a full body workout. Tomorrow I have a 7's rugby tournament so I thought I would take it easy with this workout. Yesterday I did agility and cart pushing work. Saturday will be off,but I am not Sure about Sunday.SquatsReps x 3; Rest - 1:30255, 275, 305, 315, 335BenchRest ~ 1:302 board press315 x 3, 335 x 2, 355 x 1, 365 x 1, 375 x 1DB InclineRest - 0:30120 x 6, 110 x 5, 100 x 3, 95 x 3, 85 x 5,Did the following with a neutral grip:80 x 5, 74 x 4, 70 x 6Face Pulls5 - 90 x 8Rest-0:30All the best in your weight training, powerlifting, and bodybuilding, programs.Jason, CSCSpowerliftingbodybuilding weight training powerliftingReturn to weight training Home pageGo to weight-training Blog HOME
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Full Body - Week 1 day 2
2007-06-27 17:40:00
Weight Training JournalFull Body WorkoutWeight Lifting Journal for WednesdaySplit Jerks3 x 155, 175, 190, 200CleansRest ~ 1:004 sets of 3Step Ups2 - 135 x 62 - 155 x 6Chins2 - 25 x 82 - 35 x 8Glute Ham Machine5 - BW x 5RDL5 - 175 x 5Alt DB Press4 - 6 x 90, x 100, x 105, x 110Hammer Pulls4 - 270 x 4Crazy 8'sw/ 30'sAll the best in your weight training, powerlifting, and bodybuilding, programs.Jason, CSCSpowerliftingbodybuilding weight training powerliftingReturn to weight training Home pageGo to weight-training Blog HOME
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Week 1 day 2 - Cleans
2007-06-27 02:29:00
Today I worked on my power clean. Nothing too heavy more technique work then anything. In the AM I did football style agility work. Tomorrow I will be lifting again.Go to weight-training Blog HOME
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Cable Cross-Over Machine Adductions For Inner Thighs AND For Better Squatti
2007-06-26 18:03:00
Weight Training Journal ArticlesBy Nick Nilsson Looking to tighten up your inner thighs? The adduction exercise is one of the best. But did you know strong adductors are KEY for a strong squat? Learn a variation that will tighten the inner thighs and build squatting strength. The Thigh Adduction exercise is excellent not only for tightening up the inner thighs, but also developing a strong squat. In fact, the adductor muscles are CRITICAL during the squat! So it doesn't matter if your goal is tighter thighs or a stronger squat, the adductor exercise should be on your list. The adductor muscles (Adductor Magnus, Longus and Brevis, the Gracilis and the Pectineus) are located on the inner thighs and serve to bring the thighs together. Most often, you'll see this exercise done either in a specialized seated machine (where you sit down and spread your legs then squeeze them together against resistance), on a rotational hip machine (done on leg at...
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Full Body - Week 1 day 1
2007-06-25 23:28:00
Weight Training JournalFull Body WorkoutWeight Lifting Journal for WednesdayFor the next month I will be doing a football style off season workout.I will lift the major muscles 3 times a week and throw some Olympic lifting in there too.CleansRest ~ 1:005 sets of 3Light weightLeg press5 sets 0f 3 - Rest ~ 1:30770, 870, 915, 970, 1015 x 2Bench press5 sets of 3 - Rest ~ 1:30225, 245, 275, 300, 320Glute Ham Machine5 sets, Rest ~ 1:0025, 19, 17Front Press3 sets of 6, Rest ~ 1:00135, 135, 155inverted Rows3 sets of 10, Rest ~ 1:00BW, 20, 20Parallel Dips3 sets of 10, Rest ~ 1:0045, 70, 90All the best in your weight training, powerlifting, and bodybuilding, programs.Jason, CSCSpowerliftingbodybuilding weight training powerliftingReturn to weight training Home pageGo to weight-training Blog HOME
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100m results
2007-06-24 04:02:00
Below are the results for the2007 USA Outdoor Track & Field ChampionshipsThe meet was held at the:IU Michael A. Carroll Track & Soccer StadiumIUPUI - Indianapolis, Ind.Men 100 Meter Dash===================================== =====================World: 9.77 6/14/2005 Asafa Powell/Justin Gatlin, JAM/USAmerican: 9.77 5/12/2006 Justin Gatlin, NikeMeet: 9.90 6/14/1991 Leroy Burrell/M. Greene, SMTC/NikeName Team Finals Wind -0.5===================================== =====================Finals1 Tyson Gay adidas 9.842 Trindon Holliday L S U 10.073 Walter Dix Florida State 10.094 Mark Jelks Nike 10.135 J-Mee Samuels Arkansas 10.226 Leroy Dixon Nike 10.257 Leonard Scott Nike 10.26~[10.251]8 Darvis Patton adidas 10.26~[10.255]Tyson Gay sets new meet record!Go to weight-training Blog HOME
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Long time away
2007-06-24 03:28:00
I just wanted to post a quick note to let everyone know that I will be posting again Monday. There were a few tragedies in the family that took me out of the country and kept me out of the gym for the most part. This past week I have been getting things situated and in order, now that all is behind me and my family I am ready to get back to regular posts and my workouts.Stay tuned as I will have plenty of new articles and workouts fro everyone to look over and incorporate.I would like people's feedback on outdoor personal training. All thoughts and comments are welcome.Thank youJasonGo to weight-training Blog HOME
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Lots of Legs
2007-06-05 02:05:00
Weight Training JournalWeight Lifting Journal for MondayStarted the day off with a bunch of cleans.Deadlift5 - 365 x 5Rest ~ 3:00Leg Press5 sets with a Rest of 1:308 x 670, 5x760, 4 x 830, 3x830, 2x830My plan was to increase the weight as the reps decreased but it just got too much for me. I had to give it my all for the last 2 repsLunges3 sets of 6 per legRest ~ 1:00x150, x170, x 190Glute/Ham Raises3 - BW x 8Rest ~ :45Hamstring Curls3 sets, Rest ~ :45110x10, 120x8,130x6Squats3 sets, Rest ~ 0:00135 x 8 superset withRDL3 155 x 8, Rest ~ :45All the best in your weight training, powerlifting, and bodybuilding, programs.Jason, CSCSReturn to weight training Home pagepowerliftingbodybuilding weight training powerliftingGo to weight-training Blog HOME
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Add Power to Your Squat With...
2007-06-03 17:59:00
Weight Training TipsAn Amazing Leg Exercise For Everyone From Beginner To Advanced!I thought this was a great article by Louie Simmons of Westside Barbell so I thought I would include it here on my site.Many people do not have the lower body power and mass that they would like or need for symmetry. If this is the case with you this article is well worth your read. This exercise will do wonders for both the powerlifter and bodybuilder alike.By: Louie SimmonsBox squatting is the most effective method to produce a first-rate squat. This is, in my opinion, the safest way to squat because you don't use as much weight as you would with a regular squat.Let me say first that, no, they won't hurt your spine, you don't use1000 lbs. on a 25 inch tall box, you don't rock on the box, you don't touch and go, and there is no need to do regular power squats before a meet. No knee wraps are worn nor are the straps of the suit pulled up. By doing sets of 2 reps for at least 8 sets with short ...
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Odd Chest and Triceps
2007-05-31 05:04:00
Weight Training JournalChest WorkoutWeight Lifting Journal for WednesdayBenchRest ~ 1:00265 x 5, 285 x 5, 295 x 5, 315 x 3.5, 185 x23Incline Dumbbell PressRest ~ 1:3065 x 12, 75 x 10, 85 x 8, 95 x 6, 65 x 15Palms In Dumbbell Press65 x 12, 85 x 5, 65 x 12, 105 x 5Parallel Dips5 sets, Rest ~ 1:0025, 19, 17Skull Crushers5 sets, Rest ~ :15, 8 reps/setWeight ~ 75All the best in your weight training, powerlifting, and bodybuilding, programs.Jason, CSCSpowerliftingbodybuilding weight training powerliftingReturn to weight training Home pageGo to weight-training Blog HOME
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Back - C1
2007-05-30 15:43:00
Back WorkoutWeight Training Journal For TuesdayChins5 - 35 x 5, Rest ~ 1:30Bent over Rows5 - 225 x 5, Rest ~ 2:00Pull Down ~ Close Grip3 - 200 x 4, Rest ~ 0:00intoPull Down ~ Wide Grip3 - 160 x 6, Rest ~ :45Seated Rows Close Grip3 - 210 x 4Rest ~ 0:00IntoSeated Rows ~ Wide Grip3 - 160 x 6, Rest ~ :45Reverse Pec Deck Rhomboid Squeeze3 - 50 x 12, Rest ~ :30All the best in your weight training, powerlifting, and bodybuilding, programs.Jason, CSCSpowerliftingbodybuilding weight training powerliftingReturn to weight training Home pageGo to weight-training Blog HOME
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A little of this and that
2007-05-28 23:09:00
Weight Lifting JournalTrainingToday I did a few different things.To work on flexibility I started with front squats, nothing heavy. Then I moved to overhead squats. I have a tough time with these. I can only sink a few inches. The weight on this was super light.I did hang cleans for sets of 5next I did split jerks for sets of 4and finished with high snatch pulls again for sets of 4I did lots of sets and medium weight.All the best in your weight training, powerlifting, and bodybuilding, programs.Jason, CSCSpowerliftingbodybuilding weight training powerliftingReturn to weight training Home pageGo to weight-training Blog HOME
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