Saturday, January 31, 2009
Friday, January 30, 2009
Creatine
People spend hundreds of millions of dollars a year in the USA on supplements to enhance there performance. Creatine is one of the biggest ones people buy. While I don't down play the importance of supplementation you must first look at your nutrition. What do you eat during the day? Did you know a 8 oz steak has about a gram of creatine in it? Your muscles need about 2 grams a day to maintain what you have, bigger guys need a little more. Your body produces creatine in the liver by 3 amino acids combined together; Arginine, Glycine and Methionine. Creatine is important for cell volumization, energy and many more important factors. The point of this is you can get creatine from red meats and fish. You have to look at what your food intake is and then determine the amount of supplements you need to take to grow bigger muscles. I ate this 2lb steak which has about 3-4 grams of creatine in it. Eat UP!!
Thursday, January 29, 2009
A Straw bend???
This is my cousin's husband, I thank him for frequenting my site. But some people will never understand.
Wednesday, January 28, 2009
Tuesday, January 27, 2009
Gruntman & Geek Fitness Comic
You guys have to check out this fitness comic it's unlike anything you have seen before. Very funny and true story's covered in this comic. I also have a part in the comic! Check it out over at Fight Geek.
Monday, January 26, 2009
Saturday, January 24, 2009
60D Nail goes down!!
Today was a long relaxing day. Got some grip work done waiting a few hours and did the 60D nail. Grip work in improving I can feel it.
Warmed up with a 3lb sledge in all directions 3x8
CoC Sport x10
Trainer x5
#1--3sets of 4
#1.5 2x2
3/16"CRSx6" bent 3 for a warm up about 2 hours after my grip stuff then grabbed one of the nails and went down with ease. That's when I wanted you to see it for your self and to prove to my self it was real. After the nail I did some card tearing working up to 25 cards.
Recovery for the Tactical Athlete
I finished an article the other day on the importance of recovery. A lot of times people fail to put recovery into the plan. The plan being the road they carefully measured to get to there goals they have. Please check it out over at Straight to the Bar.
Also more training video's to come soon of some sick underground work!!
Also more training video's to come soon of some sick underground work!!
Wednesday, January 21, 2009
The Machine bends a horseshoe
Mike "The Machine" Bruce is an amazing Strongman I found who also is a believer in the man himself....God. Check out Mike's site here.
Tuesday, January 20, 2009
Grip N Rip 2009
Strongman Adam Glass is holding a workshop no one can miss. Seriously if you are going to be in the area I highly recommend going to this I am sure you will learn something every second your there. Here is the write up from Adam's blog.
"There has never been a workshop like this--Z health, Grip, and Kettlebells. We are going to feed you from the fire hose and you will leave with a plan to make 2009 your strongest year ever."
Read the rest of the write up at Adam's Blog.
"There has never been a workshop like this--Z health, Grip, and Kettlebells. We are going to feed you from the fire hose and you will leave with a plan to make 2009 your strongest year ever."
Read the rest of the write up at Adam's Blog.
Monday, January 19, 2009
Pullup Contest
Zach rocks a pullup contest. Check out some of his other great training in the Underground Strength Manual.
Sunday, January 18, 2009
Zach Even-Esh talks lifting odd objects
Carry Like Crazy!
By Zach Even – Esh
The Underground Strength Manual
The simplest movements can often yield the most powerful results. Is this why I never saw anyone doing farmer walks with the 180 lb dumbbells at some gyms I’ve been to?
Or heavy rack pulls, heavy squats, heavy military presses (standing not seated) or heavy barbell rows?
These movements pack on the real muscle and make you stronger than a Bull! What about farmer walks with the farmer walk bars?
I snagged a great pair of farmer handles from http://elitefts.com
I used the econo farmer bars and they arrived 2 days later! These long bars make the carries much harder and really hammer the lower body. Normally we used our 130 lb dumbbells or heavy kettlebells but these long bars were different and better for full body work!
You can also perform the other basic carries with dumbbells and sandbags. These movements will develop full body strength and you want to include these HEAVY in your workouts on a regular basis. These are the basics. After the basics you can start getting more advanced by using cross carries or mixed carries. I'm talking about zercher carries and bear hug carries using sandbags or carrying a stone around the backyard in between sets of kettlebell work.
The cross carries can be used with dumbbells, kettlebells and even sandbags. All you need to do is hold them in two different positions. This awkward loading of the body strengthens the muscles and the body from unique angles that don’t get worked through traditional movements.
Some more of my favorite are rack walk + overhead carries or overhead and farmer walk mixed together.
Carrying heavy objects of any type are awesome for full body strength development and work capacity.
In addition, the first rep of every set is some form of a power clean and / or deadlift just to get the weight off the ground. Putting the weights down requires control, so no dropping, only squatting / deadlifting the weights down under control.
I’ve met some seriously strong men who never touch free weights, their strength came from manual labor carrying objects, lifting them, throwing them, power cleaning them into truck beds, etc.
The guy who used to pick up our garbage when we were remodeling our house had an old pick up truck, it seriously looked like Steve Justa’s truck!
This guy’s name was Tony. Tony picked up junk for people as a side job, but it was always heavy stuff. Odd objects that makes you stronger than a freight train.
He would pick up all our stuff: toilet bowls, dish washers, heavy contractor bags filled with sheet rock, an old deck and more! I remember talking to him about strength training (as I always did) while we were loading his pick up with 20 + bags of sheet rock. He was holding one bag with a straight arm as he causally spoke with me! I was using two arms and my entire body to heave those bags up and I was starting to sweat bullets.
Tony was used to carrying car parts, scrap metal and other seriously heavy and odd objects. Essentially, all he did was carry junk. But, remember, like I said, when you carry objects, you power clean them up / down as well as deadlift the weight up / down.
It can’t get any simpler than that!
Now it’s time you begin to carry some odd objects!
About the Author
Zach Even - Esh is a Strength & Performance Coach from Edison, NJ and is the owner of The Underground Strength Gym and creator of The Underground Strength Manual. Zach's Underground methods have spanned the globe and have helped men and women of all ages to dramatically improve athletic performance, pack on rugged muscle and develop brute strength. Zach is the Strength & Conditioning advisor for TapOuT Magazine and is also a featured writer for Men's Fitness Magazine. To learn more about Zach and his methods visit The Underground Strength Coach.
By Zach Even – Esh
The Underground Strength Manual
The simplest movements can often yield the most powerful results. Is this why I never saw anyone doing farmer walks with the 180 lb dumbbells at some gyms I’ve been to?
Or heavy rack pulls, heavy squats, heavy military presses (standing not seated) or heavy barbell rows?
These movements pack on the real muscle and make you stronger than a Bull! What about farmer walks with the farmer walk bars?
I snagged a great pair of farmer handles from http://elitefts.com
I used the econo farmer bars and they arrived 2 days later! These long bars make the carries much harder and really hammer the lower body. Normally we used our 130 lb dumbbells or heavy kettlebells but these long bars were different and better for full body work!
You can also perform the other basic carries with dumbbells and sandbags. These movements will develop full body strength and you want to include these HEAVY in your workouts on a regular basis. These are the basics. After the basics you can start getting more advanced by using cross carries or mixed carries. I'm talking about zercher carries and bear hug carries using sandbags or carrying a stone around the backyard in between sets of kettlebell work.
The cross carries can be used with dumbbells, kettlebells and even sandbags. All you need to do is hold them in two different positions. This awkward loading of the body strengthens the muscles and the body from unique angles that don’t get worked through traditional movements.
Some more of my favorite are rack walk + overhead carries or overhead and farmer walk mixed together.
Carrying heavy objects of any type are awesome for full body strength development and work capacity.
In addition, the first rep of every set is some form of a power clean and / or deadlift just to get the weight off the ground. Putting the weights down requires control, so no dropping, only squatting / deadlifting the weights down under control.
I’ve met some seriously strong men who never touch free weights, their strength came from manual labor carrying objects, lifting them, throwing them, power cleaning them into truck beds, etc.
The guy who used to pick up our garbage when we were remodeling our house had an old pick up truck, it seriously looked like Steve Justa’s truck!
This guy’s name was Tony. Tony picked up junk for people as a side job, but it was always heavy stuff. Odd objects that makes you stronger than a freight train.
He would pick up all our stuff: toilet bowls, dish washers, heavy contractor bags filled with sheet rock, an old deck and more! I remember talking to him about strength training (as I always did) while we were loading his pick up with 20 + bags of sheet rock. He was holding one bag with a straight arm as he causally spoke with me! I was using two arms and my entire body to heave those bags up and I was starting to sweat bullets.
Tony was used to carrying car parts, scrap metal and other seriously heavy and odd objects. Essentially, all he did was carry junk. But, remember, like I said, when you carry objects, you power clean them up / down as well as deadlift the weight up / down.
It can’t get any simpler than that!
Now it’s time you begin to carry some odd objects!
About the Author
Zach Even - Esh is a Strength & Performance Coach from Edison, NJ and is the owner of The Underground Strength Gym and creator of The Underground Strength Manual. Zach's Underground methods have spanned the globe and have helped men and women of all ages to dramatically improve athletic performance, pack on rugged muscle and develop brute strength. Zach is the Strength & Conditioning advisor for TapOuT Magazine and is also a featured writer for Men's Fitness Magazine. To learn more about Zach and his methods visit The Underground Strength Coach.
Derek Poundstone Axle Clean and Press
I am willing to bet he wins this years Worlds Strongest Man Comp.
Thursday, January 15, 2009
The Strength Gathering by the top guys!
Last weekend the Diesel Crew, Joe Hashey (Synergy-Athletics), AJ Roberts (Westside BB), and Zach Even-Esh got together and did some sick training at Zach and AJ's seminar. AWESOME work here. You can check out Zach's training underground training on his ebook at the side link! You can also get one of the many Diesel Crew's manual's there also the Sled Dragging Manual They both ROCK!!
Weapons hand made in Pakistan
If you think the war in Afghanistan is a wash or waste of time, there are many reasons we are fighting over there and will continue to fight. Don't think there are enemy left over there? Here is proof you will be amazed at what you see I promise.
Watch the video Here
Watch the video Here
Wednesday, January 14, 2009
Close the CoC #1.5
Captain of Crush Sport 1x15
Trainer 2x10
#1 3x2reps
#1.5--2x2
Blockweight lifts and hold for 10sec x 6
3-4 dimes plate pinch x4 for 10 sec holds
Card tearing 1 deck in sections of 10-15 cards at a time.
My video camera is maxed out on video's and my wife has to download them so no video of the close so I took a picture.
Tuesday, January 13, 2009
New Battling Rope
About 2 weeks ago or so Joe Hashey picked up a rope from someone off the Ross Training forum and told us all about it. I got in touch with this guy and requested mine. He got back with me and said he had to fill the orders he got first to see if there was any rope left. I requested 40ft. I got 40ft of 3" diameter rope. Donald thank you very much.....Sorry if you want some of this rope you will have to get it else were as he has no more rope I got the last of the goods!!!
Saturday, January 10, 2009
Training with Block Weights
Last week I wrote a article on training with block weights and how to make them. It is posted over at Straight to the Bar. Check it out here
1st Attempt on 60D Nail with IronMind pads
This was my first time using my new IronMind bending pads I didn't do a full bending session like I should have I just wanted to use them. So I took one of my 60D nails and attempted it using Reverse Style. I will get this!!!
Friday, January 9, 2009
Couple new toys today
58lb CHAIN!!
Worked out today anyway more importantly I got a 1.5 CoC today and had a goal of last year closing it and never got around to buying one and it came in today and I opened it and crushed it first, second and third time I tried it.....for some reason it seems easier then my #1??? Maybe it was just me I don't know but glad i closed it I will do up a video of those closes soon. On with the #2!!!
I also got my Ironmind bending pads...will do another bending session in a day or two. My hands and forearms are still smoked from the last one ...The journey to the Red Nail begins!!
I also got a 3" rope at 40-45ft coming can't wait!!! Got a few more pics today I will post later.
Thursday, January 8, 2009
Matt DeLancey on the axle press
This is Scott Markowitz axle he found in his dad's barn. The axle is 3"+ thick!!! Weighing in at around 175lbs. They are going to get some welding done to add more weight!!! Good Training!!
Tuesday, January 6, 2009
Sunday, January 4, 2009
Today's Training
Warm up
Squats 4 sets of 8
Bulgarian split squats w/ added ROM 5x5
Leg press 10,8,6,4
Calf raises 4 sets of 15
leg extensions 3sets of 12
Dead lift 4 sets of 10
Abs
decline sit ups 4 sets of 20
Cardio 20 min on elliptical
Static stretching
Squats 4 sets of 8
Bulgarian split squats w/ added ROM 5x5
Leg press 10,8,6,4
Calf raises 4 sets of 15
leg extensions 3sets of 12
Dead lift 4 sets of 10
Abs
decline sit ups 4 sets of 20
Cardio 20 min on elliptical
Static stretching
Saturday, January 3, 2009
Rope Battling
Check out this Rope that Joe has. This is a 3" diameter rope....Think on that for a minute. Freaking HUGE!!! I recently requested the same rope from the same guy he got his from. Can't wait to get some of that rope. Should be very painful training. Check out the rest of Joe's work at Synergy-Athletics
Friday, January 2, 2009
Upper day
Warmup
Bench 4 sets of 10
Incline 4sets of 5
Pec deck 3 sets of 8
Dips 10bw 4 sets bw+25lbs
Overhead extentions 4sets of 8
Pushdowns 3 sets of 8
Low cable rows 4 sets of 8
face pulls 4 sets of 8
DB rows 4 sets of 8
DB Shrugs 4 sets of 8
Back extentions 1 set of 20
ab roller 3 sets of 10
3 bends 3/16"x6"
Iso work on a piece of 1/4"x7" CRS 10 degree kink
Don't understand why I could bend that one grade 5 and now I can't maybe because I was really pissed off that day. I will get it soon no doubt. Ironmind pads are in route.
Bench 4 sets of 10
Incline 4sets of 5
Pec deck 3 sets of 8
Dips 10bw 4 sets bw+25lbs
Overhead extentions 4sets of 8
Pushdowns 3 sets of 8
Low cable rows 4 sets of 8
face pulls 4 sets of 8
DB rows 4 sets of 8
DB Shrugs 4 sets of 8
Back extentions 1 set of 20
ab roller 3 sets of 10
3 bends 3/16"x6"
Iso work on a piece of 1/4"x7" CRS 10 degree kink
Don't understand why I could bend that one grade 5 and now I can't maybe because I was really pissed off that day. I will get it soon no doubt. Ironmind pads are in route.
Matt DeLancey teaches us the Olymipic Lifts
Matt is a competing Strongman and Strength and Conditioning coach for the University of Florida volleyball team. Here is a video of one of his players learning the basics of the Snatch.
Matt did a complete video series on how to perform the Snatch and the Clean, with a complete explanation of what your doing in the videos. Check out the rest of the video series. HERE
Matt did a complete video series on how to perform the Snatch and the Clean, with a complete explanation of what your doing in the videos. Check out the rest of the video series. HERE
Thursday, January 1, 2009
First session of 2009
This years first workout
sledge hammer lever all directions 3x10
CoC sport 2x15
trainer 3x10
#1 2x1
22lb blockweight lifts/cleans 8sets of 4-5 per very easy need BIGGER
couple bends 3/16 x 5" CRS need to pick up some more stock tommrow and wait for my Ironmind pads to come in the next day or two.
Some card tearing 10-20 cards for one deck...need to try to get back into this my previous max before was 25 cards need the whole deck down by the end of the year!!!
sledge hammer lever all directions 3x10
CoC sport 2x15
trainer 3x10
#1 2x1
22lb blockweight lifts/cleans 8sets of 4-5 per very easy need BIGGER
couple bends 3/16 x 5" CRS need to pick up some more stock tommrow and wait for my Ironmind pads to come in the next day or two.
Some card tearing 10-20 cards for one deck...need to try to get back into this my previous max before was 25 cards need the whole deck down by the end of the year!!!
Subscribe to:
Posts (Atom)