Introducing myself and starting a training log here

[JonnyMie]

Decided to shake things up and go for some hopefully quicker advances in my strength. I'm planning on starting to work dynamic effort movements into every workout ... bands, chains, dynamic explosive movements, depth jumps etc .. at 55-80% of my 1RM ala Westside, but working it into my existing training programming before my heavy singles, doubles and triples at +85%. I used dynamic effort work in the past in a conventional Westside template to some success, so it's not a new concept for me, but it'll be a little different this time since I'm in love with high frequency training and the contrarian side of it, and you gotta love what you do in the gym. Hopefully the added lighter work will help my tendonitis issues as well.

While my strength is only marginal for PL'ing at my bodyweight, my strength progress has been excellent over the past few years, but I'm confident it can be better so I'm shaking things up some. I'm also curious what effect the added volume will do to my physique.

Today was an off-ish rest-ish day; I did some heavy shrugs and calf raises and a bunch of band pull aparts, unweighted pullups and dips, and machine pullovers with moderate weight and a great stretch.... Just getting the blood flowing and doing a little assistance work ... and maintaining my sanity

 

[JonnyMie]

3/16/12 Zercher PR 495 lbs from pins - YouTube

 

[JonnyMie]

totally not a personal statement and unrelated to anything of course, but tren will get someone married and divorced in the same night

 

[mb97]

Lol never done tren, but planning on using it in a few months. I always hear horror stories about it lol

 

[Presser]

totally not a personal statement and unrelated to anything of course, but tren will get someone married and divorced in the same night

lol, truer words have never been spoken!

 

[Presser]

Lol never done tren, but planning on using it in a few months. I always hear horror stories about it lol

really? wow bro ur really missing out on taking your physique to the next level. I know for me that addition of tren ace is what made me decide to do my first show ever , this was many years ago, but long story short, tren changed my body so fast and so well , it was unbelievable!

Prop, tren ace,winny and IGF-1 is hands down the best thing I have ever done!

 

[JonnyMie]

It is one of a kind, mostly in a good way. I think the sides can be controlled with dosing and nootropics if you get prolactin problems. And if you use the acetate ester you can quickly adjust the dosage.

 

[JonnyMie]

Haven't updated workouts in a bit. Its been a busy week. I'm going ahead with working speed work, dynamic movements, polymetrics etc into my workouts. I've been using bands in my benching with as much weight as I can use and still keep the bar moving fast, using my intuition as a guide rather than calculating percentages. I also worked in jump squats working up to 365 + red bands single choked .... gets me some weird looks which is always a plus in my book haha. Still doing the 1-3 rep max effort work after the dynamic work on most days. My bench already feels like I got out of the slump I was in, although it's still below my previous best at around 200 to 210 lbs bodyweight last year.

Here's a couple recent Max Effort lifts at around 190 lbs bodyweight:

[media]http://www.youtube.com/watch?v=W03vIQsU47s[/media]

[media]http://www.youtube.com/watch?v=sipSSUdRw8E[/media]

 

[JonnyMie]

I started a blog outlining my diet and training methodologies, along with logging my training progress. I think some of my powerlifting related training stuff isn't directly in line with everyone's goals, but if you're curious, check it out:

The Harder I Work The Luckier I Get

If you have any constructive criticism I'd love to hear it. I'm just finishing my ISSA PT certification and starting a local bootcamp-ish/personal training thing in the near future in my area and using the blog to back up my experience, so that's the real purpose behind the blog, along with having a place to direct friends and acquaintances to that ask me questions instead of repeating the same stuff all the time. Plus I like to share the things I've learned. I'll still keep this log going .. I really like the community here and it kinda feels homey here plus I can talk about things here that wouldn't be appropriate on the blog.

 

[Presser]

I started a blog outlining my diet and training methodologies, along with logging my training progress. I think some of my powerlifting related training stuff isn't directly in line with everyone's goals, but if you're curious, check it out:

The Harder I Work The Luckier I Get

If you have any constructive criticism I'd love to hear it. I'm just finishing my ISSA PT certification and starting a local bootcamp-ish/personal training thing in the near future in my area and using the blog to back up my experience, so that's the real purpose behind the blog, along with having a place to direct friends and acquaintances to that ask me questions instead of repeating the same stuff all the time. Plus I like to share the things I've learned. I'll still keep this log going .. I really like the community here and it kinda feels homey here plus I can talk about things here that wouldn't be appropriate on the blog.

Wife and I both have our ISSA cert. Around here it's one of the few acceptable training certa but we never did anything with it we just got certified to do something together I guess lol but it's a decent Cert bro!

And glad u lime it here and yeah it does have a family feel to the community and I'm glad that shows through to others!

 

[JonnyMie]

Wife and I both have our ISSA cert. Around here it's one of the few acceptable training certa but we never did anything with it we just got certified to do something together I guess lol but it's a decent Cert bro!

And glad u lime it here and yeah it does have a family feel to the community and I'm glad that shows through to others!

I'm happy to be here

I was overwhelmed trying to pick which certification to get. I'm glad in the end I went with ISSA. The price was alright, the material decent (I liked that the first textbook I recieved was written by Fred Hatfield aka Dr. Squat) and hearing stuff like what you just said makes me feel better about my decision. My full time job is Construction Project Management, so I don't think I'll be doing PT exactly, but I like training people that are willing to do the work and had great results with friends in the past, so hopefully this bootcamp-ish idea pans out and can fill a niche for local people who want a PT but either can't afford to go multiple times a week or don't have the time. Crossing my fingers, since I can really use the added cash right now (the IRS is my mortal enemy lol although they've been decent to me lately). Any input anyone has on this idea is greatly appreciated; most of you guys have a lot of experience (not calling anyone old lol) and a different viewpoint, so feel free to give me your opinions. Same goes for the blog if you have any input in using it as a subtle advertising route for these classes.

 

[Presser]

So where are you going to run ur bootcamp training? like a free park or something? I know a couple of guys who did this every saturday and they were very succesful at it, i think it was like $25 dollars a head and 10-20 people would show up and he would kick their asses and run through the park then they would get into line on their mats and do crazy shit, it was a good idea and not sureif he still does it but u can make some nice change doing it

 

[JonnyMie]

So where are you going to run ur bootcamp training? like a free park or something? I know a couple of guys who did this every saturday and they were very succesful at it, i think it was like $25 dollars a head and 10-20 people would show up and he would kick their asses and run through the park then they would get into line on their mats and do crazy shit, it was a good idea and not sureif he still does it but u can make some nice change doing it

That's exactly what I'm thinking; there's a ton of free parks and places that would work well around here. That's really encouraging to hear, thanks! I plan on using a modified strongman/crossfit-ish workout with some cheaper and transportable implements, stuff that is either free or cheap (I can't encourage anything resembling jogging, it goes against everything I believe in lol). Since I'm a decent welder, the options are opened up some. I also want to people to walk away with better form on the exercises I feel are important like squatting and it's variations. deadlifting, OH pressing etc... I'm thinking class size 4-8 people ... small enough to give some individual attention and I'll run more than one session as demand rises or increase class size if I can do it without loosing anything. It needs to target women too, so I'm not talking super heavy weights. I also want to dedicate some time each camp to working on compound exercise form. I figure that's easy enough to do with the Olympic set I have (the slosh pipes aren't ideal for that since it's not a good idea to add instability to a movement you're trying to improve). Here's a list of implements I think I can use for this and would be easy to transport, although simple hill sprints can be brutal for conditioning and hypertrophy, so I'll use stuff like that too:

• Tires (free)
• Kegs with different weights
• Slosh pipes (made from 2-6" PVC, 6-9' long, capped on ends filled 3/4 with water. Feels a lot heavier than it is)
• Some kettle bells (have some, would need to spend some $ for more)
• sled (welded myself)
• If I don't find the right park that works for my needs with a gymnasium set for pull ups I may weld up an easy to assemble simple pull up bar set up with legs.
• TRX straps/Rings to use with pull up bars and sled. I only have a couple sets now but I think I can make some adjustable rings pretty easy.
• bands
• heavy ropes

I don't know for sure what I want to use to start, I'll hold off on most implements for a bit until I'm rolling with it, but I figure all that stuff would be relatively easy to lug to a park. The sled with some straps/rings, kegs, some tires, that stuff I really like, the rest I'm just debating. Maybe some aren't as realistic but it's more of a brainstorm list now.



It's not like I really need much in the way of equipment, but I'd like to be able to offer some variety and keep it interesting without unnecessarily complicating this thing for myself. Any other ideas for implements to lend some variety to the workouts?

 

[Presser]

your idea is a little more then what I have seen the others guys do, they just had simple light dumbells and he had them all do an intense routine kind of standing in place in front of their mats, No tires or anyting like that, but hey if u think it could work then by all means roll with it brutha, I wish you the best of luck

 

[JonnyMie]

Thanks man. There's merit to what you're saying in that while I like the concept I need to start it as simple and basic as possible to meet the necessary requirements and adapt and grow from there .. like most things in life I guess including lifting. I'm a lifting philosopher now lol

 

[JonnyMie]

I should mention this is something I do in better weather now sometimes by myself, lugging some weights to a field and doing a basic workout and sprints or sandbag carries or whatever for gpp and I love it.