Sad

I'm saddened by what's going on over at StrongLifts. Mehdi, the author, is changing the entire forum over to paid membership. The hundreds of people who contributed to make that forum a great place for lifters, especially beginners, to go for information, help and support are now being shut out of the community they've created.

I understand that Mehdi needs to make a little cash to pay for hosting, etc. and that he eventually wants to make a living from the site. Many readers suggested adding advertisements, a donation button or a "premium" section of the website as alternatives to closing off the message board community in this way, but Mehdi summarily dismissed all of these ideas. By doing so, he's choosing short-term cash flow over the long-term growth of his site and over the interests of his customers.

I'm further disappointed by today's post on the StrongLifts blog. In it, he calls everyone who voiced their dissatisfaction with his decision "crabs":

The Crabs story.

The thing about AFCs are that they’re a bunch of crabs in a barrel. Just as one starts to lift himself out of the barrel, the other crabs will grab him and pull him back in.

AFCs are Average Frustrated Chumps. Guys who don’t get the girls and whine about it. If this sounds familiar, don’t worry it’s curable.

The people he's calling "crabs" are people who, for the most part, voiced their concern that this move would damage the viability of the blog as both a place for people to learn about strength training and as a profitable business venture for Mehdi. I'm included in this group. I'm shocked and disappointed that Mehdi chose to respond like this to expressions of genuine concern from people who really want StrongLifts to succeed.

It boils down to this: Mehdi's actions tell me that his number 1 priority is making money from his blog. Spreading good information about strength training, helping people learn and creating a supportive community are obviously second-tier goals for him.

For this reason, I am removing StrongLifts from my blogroll and will no longer be linking to any of his posts. He could care less, since I probably get something like a whopping 7 readers a month, but I'm not comfortable with promoting the site of someone who is comfortable making a move like this.

Iron Zen

I'm not a very spiritual person. It's not that I don't believe we humans have a spiritual side -- it's just that I don't think about it that much. But sometimes I do.

I've heard meditation described as entering a state in which the ego is dissolved. The line between you and the world dissolves and you feel the energy of the universe flow through you.

I don't meditate, but I get that feeling sometimes, too. I get it through lifting. When you've pushed your body to its absolute limit on an especially heavy lift, or on the last rep of a particularly tough set, sometimes you push so hard that all you can see is a mass of color, and all you can hear is a high-pitched whine.

Your feet feel like roots, planted into the earth, immobile. Your body feels simultaneously like it's dissolving into the world around it and like it's permanent, immobile, legs and back and shoulders forever locked in support of the weight on the bar.

That feeling -- the complete unconsciousness of anything but the energy flowing from the world through you and into the bar, and the way that flow of energy negates your normal sense of yourself as a being independent of and distinguishable from the universe around you -- is, as the kids say these days, freakin' sweet.

I'm sure that the more scientific among us would (accurately) describe this feeling as nothing more than a brief period of semi-consciousness caused by momentarily interrupted blood flow to the brain due to extreme exertion. But those people are just killjoys. I call it iron zen.

It's why I love deadlifts and power cleans. For some reason, the heavy movements from the floor produce the intensity necessary to get this feeling much more often than squats or presses. I think that presses just aren't strong enough movements to produce the intensity necessary to reach iron zen, and I'm not yet proficient enough at squats -- during heavy squats I'm usually focusing too hard on keeping my form to give the all-out effort necessary for iron zen.

But however you reach it, it's a great feeling, it's a sign of a damn good training session (excuse my French), and it's a perfectly valid excuse for we non-spiritual folk to take a minute to think about the connection between mind and matter.

"I'm doing arms"

It happened to me today. I was in the one and only squat rack at the gym (squatting, of course), when a 30-something guy in a sleveless t-shirt came up to me between sets.

"How many sets do you have left?"

3

"You mean you have 3 sets left to go?"

Yeah, you can work in if you'd like.

"Nah, thanks, I'm doing arms."

As he wandered off in search of a more bicep-friendly environment, I was left shaking my head. Besides the fact that this guy wanted to do bicep curls in the squat rack (don't get me started), the phrase "I'm doing arms" just annoys the dickens out of me.

Training only your arms is pointless. In the real world, your arms never work in isolation. Training movement patterns, not body parts, is the way to get stronger.

Instead of "arms," train pulls: pullups, chinups, rows. Instead of "chest," train pushes: bench press, overhead press, pushups, dips. Instead of "legs," train... well... legs, but use functional compound exercises: squats, deadlifts, cleans.

The phrase "I'm doing arms" aggrivates me because it reflects a fundamental misunderstanding of this basic concept of strength training. To get strong, you must move heavy things in a way that closely mimics the movements you'd use to move heavy things in real-life scenarios outside of the gym.

Maybe I should be more understanding. Maybe I should try to offer a tidbit of friendly advice next time this happens. Or maybe I'm just a crotchety old man in training. But at least I'll be a crotchety old man capable of physically throwing those young bicep-curling whippersnappers off of my lawn instead of meekly shaking my cane at them.

Griptastic!

I've been bad about blogging lately. But, fortunately, I've been good about working out. So all is not lost.

Also, reading over some posts, I think I need to change my "voice" on this blog. I'm coming off as if I'm trying to be an expert or an authority here, which I'm not. I'm a guy who loves lifting and wants to write about stuff I learn or find interesting while doing it. So I'll stick to that.

Anyhoozle, Nick at Beyond Strong recently posted a couple of videos of interviews with strongmen Andrus Murumets and Zydrunas Savickas. The interviews are great.

One thing I found to be interesting was Andrus' statement that he trained his grip by hanging from a thick bar for as long as he could. This seems brilliantly simple. Grip is one place where static strength and muscular endurance is hugely useful, and this is a simple, straight-forward way to develop that.

So I decided to implement it at the gym today. Since I train at a typical commercial gym, there are no fat bars in the gym. In fact, there's only one true pull-up bar. But I improvised a thicker bar by taking the neck pad that some folks (who I like to call "pansies") use for squats and put it over the pull-up bar.

I think it worked very well. I did sets of hanging for about 45 seconds, and my forearms were definitely working hard. The pad makes the exercise harder by increasing the diameter of the bar, and I think the fact that the pad is soft and can spin around the bar if you end up inadvertently twisting adds to the difficulty, as well. The best part was that it gave people another reason to give me those "what the hell?" looks I have come to know and love.

Grip strength is useful for everything from deadlifts to pullups to holding grocery bags and, if you're male, the all-important handshake intimidation ritual. It's also something to which I've never really devoted enough attention to, so I'll be doing these hangs and some gripper work a couple of times a week.

Failure

Everybody fails. It happens. At some point, everyone will fail a class, drop a touchdown pass, get dumped, get fired or fail in some other way.

Failure happens in the weight room, too. You miss reps. You can't lift a weight that felt easy last week. You get busy and end up missing a few weeks of training. But failure is not permanent, and you can always bounce back and move past failure. Here's a few things I do to bounce back after a failure:

1 - Think about why you failed. Don't dwell on the negative or wallow in self-pity, but spend a little time trying to think logically about why you failed and what you can do in the future to succeed.

2 - Stay positive. If you let something get under your skin, it can start a downward spiral. In the weight room, you can get preoccupied with thinking about your missed reps on one exercise instead of focusing on the next one, and then end up missing reps there, too. Keeping a positive mindset prevents one failure from turning into multiple failures!

3 - Immediately take one small step to ensure future success. It doesn't matter how small a step it is -- doing something immediately that will help you overcome this failure changes your mindset and gives you a huge psychological boost. If you get fired, this small step can be anything from getting a nice tie for your upcoming job interviews to signing up for a night class that will help you with skills you need in your career. If you miss reps, it can be anything from doing a few sets of an assistance exercise to finding a coach who can help you with your form.

If all else fails, walk away on your own terms. It may just not be your day. Maybe you slept poorly or are distracted by stress at work and you just can't seem to do anything in the weight room. If nothing is going well, then admit to yourself that it's not your day and deal with it accordingly. Change a heavy day to a light day if you're missing your weights, or just wrap it up and head home to try again tomorrow. Don't ram your metaphorical head into a metaphorical wall (or your real head into a real wall) over and over if it's obviously doing no good.

Remember: failures are going to happen, they're temporary, and they're a great way to learn and improve yourself even more.

Want evidence? Check out my craptastic squat workout below, then watch this blog as I blow past these numbers over the next few months...


Training 2-25-08

Squat
F x 285
F x 285
2 x 275
F x 285

Press
3 x 155

Push Press
2 x 175

Deadlift
2 x 360

Chinups
2 x 5 x 62.5
4 x 62.5

Dips
2 x 5 x 102.5
4 x 102.5

Comments: From here on out, to minimize guesswork, I'm going to focus on improving doubles until I stall on a few lifts, then switch to singles, then to triples, etc. No more skipping around. Squats kicked my butt. I actually got a double with 285 two weeks ago and was looking for a triple here, but couldn't even get one. Drat and Blast! There's Crossfit Total meet coming up that I want to participate in, so heavy Presses are in the mix for that. New PR on Deadlift! Missed reps on Chinups & Dips, but don't foresee problems getting them back next time.

And now, a word from the experts

This post is about 3 days late, and anything I wrote right now would just be a slapped-together mockery of my already questionable standards for content on this blog. So, in the true spirit of the internet, I'll just steal other people's work and post it here, thus claiming credit by proximity. Brilliant!

Here are 3 videos that I officially designate as "good stuff:"

First, Mark Rippetoe explains the bench press. The bench press is kind of a polarizing exercise among the strength training folk: some believe it's the holy grail of upper body strength, while others think it's a complete waste of time. Mark offers a good explanation of the functional utility of the bench press, as well as its limitations.



The next two come from Nash Jocic, a guy I'd never heard of until I found two excellent clips of his on YouTube the other day. In the first, he explains why the "older generation" should lift weights. In the second, he explains why women should lift. I wholeheartedly agree with his points, and the fact that he has an Eastern European accent serves to solidify his credibility.






Training 2-23-08

Squat
3 x 3 x 240

Press
3 x 3 x 125
Power Clean
3 x 2 x 150

Pullups
12, 10, 10

Comments: Light squats felt hard last week, easy this week. Also I realized that I used too light of a weight on Power Clean last week. D'oh! Pullups are progressing nicely -- bump the 1st set up to 13 next time.

Why you should squat

Many people hate the squat. They're scared of it. It hurts. It's hard. They avoid it at all costs, with excuses like, "it hurts my knees," "I don't want to screw up my back" and "I like the leg press better."

But the truth is, you should squat. Are you old? Squat. Overweight? Squat. Young and still growing? Squat. Do you have bad knees? Squat. Unless you have some sort of terrible spinal condition that precludes any and all weight-bearing activities, you should be squatting in some way, shape or form.

The squat is often called the King of Exercises. This is because the squat develops strength throughout the entire body like no other exercise can. Squatting with a barbell on your back not only works your legs, but also your torso and upper body (shoulders, chest, back and arms). The muscles of your legs are the prime movers. The muscles of your torso must contract strongly to support your spine during the movement. The muscles of your upper body are used isometrically to keep the bar in position on your shoulders. This kind of large-scale muscle recruitment isn't achieved with any other exercise, with the possible exception of the deadlift.

Strength training causes your body to release testosterone and human growth hormone (among others), which help in building stronger muscle, bone and connective tissue. Generally speaking, the more muscle you use in an exercise, the more hormones are released by your body. Because the squat works so many muscles, it elicits a very high hormonal response, and thus is extremely useful in building total-body strength. If you don't squat and your bench press is stuck, try adding squats in to your routine!

There is no substitute for squatting. Leg extensions and leg curls don't even work your entire leg. Leg presses look similar to the squat at first glance, but completely remove the torso and upper body involvement, as well as minimizing the use of the hamstrings and glutes. These exercises also eliminate the flexibility and balance needed for and developed by the squat. Balancing a heavy object on your back teaches you to stabilize yourself in a way that can't be replicated on machines.

And, wonder of wonder, squats can actually help people with limited flexibility or joint problems. As briefly mentioned above, it takes a certain amount of flexibility to perform a full squat. People who are inflexible can become more flexible simply by squatting as well as they can, which will stretch out and strengthen your muscles. Flexibility and strength will quickly improve as squat form improves.

Often, people with "bad knees" or a "bad back" simply have weak knees or a weak back. These areas hurt because they don't have the muscle or ligament strength necessary to perform daily tasks (lifting, climbing stairs, etc.). Squats, correctly performed, strengthen both of these areas. Krista at Stumptous has an excellent explanation here.

Of course, the one caveat that goes with any exercise recommendation is that the exercise must be done with proper form. If you've never squatted before, start with an empty barbell and learn the technique before adding weight. There are plenty of online resources detailing proper squat form. Here's a quick rundown:

• Start with the barbell securely positioned on your shoulders and kept in place by your hands, your back straight and your feet shoulder-width apart with toes pointed slightly out.
• Sit back like you're descending into a chair behind you. Your back should remain straight and your knees should stay pointing out in the same direction as your toes as you sit back.
• Descend until the line between your hip and knee is parallel to the floor or lower. This means that the TOP of your thigh should be parallel to the floor.
  
• Push evenly through the heels of your feet to stand back up, being sure to raise your hips and your chest at the same rate. Raising your hips first and then your chest can lead to injury.

Squatting is hard, both mentally and physically. But make squats a staple of your routine and you'll reap the rewards.

Training 2-21-08

Squat
3 x 5 x 270
2 x 3 x 270
10 x 225

Push Press
4 x 155
2 x 5 x 155
2 x 4 x 155

Press
5 x 115

Power Clean
5 x 3 x 170

Pullups
3 x 5 x 52.5

Dips
3 x 5 x 100

Comments: Missed 4th rep on 4th set of Squats by just losing tension at the bottom. I think form is getting better, though (sitting back into the hole and using rebound in hams & glutes). And don't have Push Press down yet. Added sets on to make up for sucking on Squat & Push Press, which is ok to do occasionally, but don't let it develop into an excuse for missing reps. Power Clean tweaked my left hamstring again, but got through and it should be fine. Pullups were tough, but all legit deadhang to chin over bar. 100 pound Dips!