Firstly…I am crap at dieting…more about that later.
Secondly…thank the lord that Ian is back and posting questions otherwise I wouldn’t have the opportunity to crap on endlessly.
After a couple of weeks away it is good to be back catching up on the blog.
This latest entry is golden with so much good stuff going on…the detail and video really helps me to see how the session was structured and how the athletes performed. More of the same please.
Couple of questions…
What is a chest supported chest shrug?
A chest supported shrug.
Both atheletes in this session were performing reverse band bench. What factors determine your use of bands for athletes, as opposed to changing such things as sets, reps, speed of lift, grip widths, decline/incline…etc etc?
This is actually a quite difficult question to answer even though it is quite clear in my own head as to when and why I use reverse band benching. One of the reasons that I started the blog was to deal with the fact that I know that I’m actually rubbish at trying to articulate my ideas and training philosophies. I tend to get too excited and my mouth has trouble keeping up with my brain…as anyone who has had the misfortune to see me present will know. Now I’m saying this because if my answer here isn’t clear or isn’t what you were looking for just ask more questions…because it is not that I don’t want to or can’t answer them…it is just that I am crap at trying to get my thoughts across.
I’ll start this way:
1. Reverse band work isn’t something I do with everyone…unless you are reasonably advanced and by reasonably advanced I mean benching for example over 1.5 times your bodyweight I wouldn’t bother.
2. It is something that depending on the goals of the training cycle that I would usually use not more than once a month.
3. One of the reasons I like it is because I see a lot from it. The band tension is set up to basically take nothing off at the top…so at lockout you are locking out what is loaded on the bar…this is always going to be well over 1RM. A few of the good things that come from this is that it improves athletes confidence…and you can ask any of my athletes that do it…Johnny for example is holding 220kg at the top…his 1RM is 165kg…how much more confidence do you think it gives him when he is under a 170kg 1RM attempt knowing that he can actually ‘handle’ 50kg’s more? The other good thing is because it is supra maximal loading you see things you wouldn’t pick up at lesser loads…take a look at the videos below…this is Dave missing 2 attempts…the first he misses a little on the right side…the second when he is more fatigued he misses a lot worse on that right side…the last video is his attempt at just 5kg less and it is after those first 2 attempts so he is even more fatigues and he gets it as clean as a whistle. Now, if we hadn’t of been doing this…I wouldn’t see it…if he didn’t do the blast strap push ups…I wouldn’t see it….if he wasn’t doing the band pull a-parts…I wouldn’t see it. If he just stretched his pecs and shoulders, did some heavy bench and some standard push ups…I wouldn’t have seen it. Dave is strong enough to lift what he missed on…he just doesn’t have the structural stability and coordination to display the strength he has…if he works hard and tidies that all up he’ll hit some serious numbers. Same with Johnny…I haven’t added 30 kgs to his bench while we’ve been working together…he was always strong…his technique was crap, his stability and mobility were crap…he did what he was told and worked hard and tidied that stuff up(he still has a lot of work to do) and is starting to demonstrate his real potential.
Dave’s 1st miss at this weight.
Dave’s 2nd miss at this weight.
Dave’s 3rd attempt..just 5kg’s less and no sign of missing.
This is the whole point of what I’m going on about…programs aren’t worth anything…as I’ve said before…they’re just recipes in the best cases and just lists of ingredients in the worst cases. That’s why I don’t care who has my programs and why I’m always happy to give them away…because unless you can coach like me you won’t get the results I do…it is what I think is the funniest about all the books, articles and products in the strength and fitness communities…most of them just aren’t worth the paper they are printed on…and I can’t wait to produce one with all my top secret and best producing programs…anyway…I better stop now before I completely go off on a rant.
What I’d rather talk about is how useless and hopeless I am at dieting. I dieted hard and stupidly in the first week and not so hard yet just as stupidly in the 2nd week. As with last week I wanted to use today to discuss what I’ve learned, what went well and what went poorly.
1. Dieting hard didn’t work for me…mainly because I just ground to a halt…I hardly had the energy to work let alone train.
2. I think I will actually do better eating more moderately and just training harder and producing my deficit that way.
3. I did lose a lot of fat in that first week so I think what I’m going to do now is to try to do 3 good hard weeks of training with a moderate diet and then back off the training for a week and try to diet hard for a week and see where I end up.