IrongarmX
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IrongarmX
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Shaf
@shafpocalypse
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His first heart attack didn’t kill him and he claimed ‘magnesium’ would prevent any further heart attacks. My buddy Will, who actually trained Olympians said he’d never seen Poliquin at the Olympic Village training or coaching anyone, nor had he actually met any Olympian trained by him.
Charles was actually one of initial partners in Biotest. He was bought out after some kind of difference of opinion with Tim Patterson, probably over HIT training.
He was an icoloclast and a very interesting person, but he did spend decades crafting a mystery and a mystique about him. He’s a guy I wish I would have met.
I would recommend you try my timed deadlifting idea. Here is something I wrote about it long ago.
Timed Deadlifting
The idea is simple. Pull a single repetition of the deadlift (this method can easily be used for any exercise) on the minute for a standardized time. I have found 20 minutes was ideal for my purposes, 10 minutes might be good for a break in period, and more than 20 minutes may have value for something.
The Simple Start
Pick a weight that is probably around a 5RM. Set a time or watch a clock. Pull a repetition every minute. I recommend you look up this article and read it: http://robbwolf.com/2012/05/10/breathing-anterior-pelvic-tilt-voodoo-witchcraft/
This maybe be second nature to you, but it also can induce a very dramatic improvement in stability for some lifters. When I mastered this technique, all of a sudden I was feeling more DOMS in my middle back, glutes, and hamstrings, not my lower back and lumbar area.
Don’t be afraid to start light, this is a long term strategy.
Some things to expect your first time through:
-Hand fatigue: You are doing 20 singles, which is more work than your hands are probably used to. Use chalk, don’t let blisters form, I’d rather have you harden your hands up instead of losing training time.
-Neck fatigue: This doesn’t happen to everyone, but it happens frequently to me when I start this style of training. Just make sure your neck isn’t doing anything funny.
-Conditioning effect: My HR will go from ~60 bpm and steadily climb to about 140 and cycle between 120 and 140 for the duration of the workout.
What to expect a few weeks in:
-The bar starts jumping off the floor. Most of the people I’ve given this to have remarked that after a few weeks, their bar speed become noticeably faster. This happens to me whenever I restart this program…first few weeks, the start is a bit ponderous, then suddenly stuff gets fast.
-The deadlifting portion of your training starts getting less and less obtrusive into the other aspects of your training. Your back isn’t sore all the time, and this style of pulling lets you practice other sport skills less hindered by lower back soreness and fatigue.
Progression
If the first session is easy, bump it up by 10-20# or so. If it’s not, stay at that weight for a few sessions then start bumping the weight up. Smaller jumps is generally better, but the first few initial sessions you might start pretty low, so go ahead and bump it up until the whole session is an RPE of 7-8
I recommend staying on this for 8-10 weeks or until you stop being able to add weight, then you do a few weeks of triples and singles, then come back to this program with some variation. Alternately, keeping the OTM parameters constant but moving to other variations has been effective as well.
Suggested Variations
-Deficit or surplus deadlifts: A logical place to go for a cycle after the initial cycle plays itself out is to change the level of the bar. Doing the OTM lifts from a deficit lets you drop the weight a bit then come back up. This tends to strengthen the start of the lift. Doing pulls from a surplus can also offer improvements to the lift, but these tend to be more subtle. In the past I’ve seen the sticking point of the deadlift move when OTM pulls are done from a surplus. Also, many lifters can pull more from a small surplus than the floor. I don’t like more than a 2” deficit or surplus here.
-2” diameter thick bar work: Instead of the standard barbell use a thick bar. Even in experienced lifters who claim “I have no problems with my grip when deadlifting” this makes a difference. Let me emphasize this a bit more…even experienced, strong handed lifters have improved something about their deadlift by doing a timed cycle with a thick bar. Your hands will be tired, especially after the weight starts coming up again.
-Work capacity tweaks: The OTM lifting builds a big specific work capacity. You can push this even higher by a few ways. The first way, and this can be implemented at any time is just to pull a high repetition set as your last set. Don’t go all out on this set, but make it harder. This can also be used as a metric for work capacity. The second method, which can ramp up volume rapidly, is to start to pull doubles or triples instead of single. I don’t recommending starting this for all the OTM sets. That would basically be adding 100-200% more volume. I like to slowly ramp this up, pulling a double every 5 sets isn’t a bad way to start. Gradually add sets of doubles and triples as you go along.
Another easy work capacity tweak is compressing the rest periods. Instead of pulling a rep every minute, pull one every 45 seconds, or 30 seconds, or whatever. This can be periodized, too.
-Randomizing parameters: After the above strategies are explored, I like the start randomizing things intra-workout. Randomizing weight is a very effective strategy. I would go 20-40 # lower and higher than my normal working weight. Be random, including pulling the same weight 2-3X in a row, and don’t neglect dropping the weight under the working weight either. Note, weaker lifters will need smaller ranges, but I’m not sure even the strongest lifters should vary much over a 40-50# differential from the working weight.
Another randomizing strategy is surplus/deficit. Simple step on a plate to pull from a deficit, and roll the bar on top of some mats or plates to pull from a surplus.
Finally, you can randomize both loads and levels. This isn’t as complicated as it sounds. The randomization is easier with training partners helping, and even further than that, you can randomize repetitions and rest periods as well. This is where I feel most people should end up, kind of varying each repetition enough so the body doesn’t just work like a metronome.
First off. I’m now low 50s. The last few years have hit me hard with regards to shit like osteoarthritis, which was the cause of most of my shoulder issues.
1) Have long term joint pain? Get it checked out as soon as you can, thoroughly. There are some interventions that will help if you get on them right away. Collagen supplementation, Glucosamine/Chondroiten, training modifications. The other thing here is lose weight. If you have zero need for being a heavyweight, then lose the fucking weight. Better is to never have gained it in the first place. All those little fucks I knew who never got strong, still aren’t strong, but they also don’t have joint issue from walking around at 250lbs+ for 25 years. They are also still back squatting and benching their little weights, unlike me, who can’t bench or do regular back squats anymore due to the shoulder OA. Small Dogs Live Longer. Do this before it becomes hard to do.
2) Like Joe Doe says above, HRT. I kind of think you are doing something wrong if you need HRT at 38, but whatever. Mine tested low (300s) in my mid 40s pre-sleep apnea treatment, but it shot up to above normal levels after I started using a CPAP. But this has been such a game changer for so many guys I know. I have yet to go on. I am going to get my levels checked with an upcoming physical, and I’ll go from there.
3) Cardio: If you have never been a practitioner of long duration, low intensity cardio (LISS or Maffetone) then pick it up. Those CVS adaptations can be gotten in under a year of regular LISS work, and they are durable and persist for a decade or more. You want your dick to work better, improve your aerobic capacity and circulatory system.
4) Don’t be a hero when it comes to exercise. Err on the side of keeping a rep or two in the tank.
On the whole foot thing
The “go around barefoot” to strengthen your feet narrative has been around for a while. While it isn’t wrong, it’s inappropriate for someone who has issues that are stemming from their feet to pursue this to fix what is wrong with them. You goals are a) get out of pain b) resume normal activity then finally c) fix the foot issues you are having by strengthening them in a progressive and appropriate manner.
Getting out of pain often involves new shoes or orthotics.
Most people have feet that have been in a shoe for their entire life. This doesn’t mean you can’t get them stronger or go barefoot more, it just means that your foot is retarded and you are unable to control the foot adequately or even to receive the signals from the foot.
Having adequate dorsiflexion of the foot and extension and flexion of the big toe is where most people should start.
I am currently dealing with plantar fasciitis for the 4th or 5th time in my life. Stretching wasn’t working. Higher load calf work wasn’t working. What does seem to be working is using a theraband to strengthen both flexion and extension of my big toes and working my tibialis again.
I’ve used MCT oil extensively in the past. I used Twinlab’s emulsified mct oil when I was doing anaerobic conditioning work (high intensity, low duration) when I played rugby oh, like, 20 years ago (yeah it’s been around that long) using Depasquale’s Anabolic Diet.
It lessened, somewhat, the unpleasantness of that style of conditioning while in ketosis.
Somewhat being the key phrase, as it still hurt and performance was off.
I played games on Saturdays, and was fully carbed up for them, so performance when it mattered was high.
I’ve spoken about this before.
I found the process very interesting, as I started training for my season at about 240, and I dropped weight rapidly, being 220 when I started the season then hitting sub 200 at the end of the season and as lean as I have ever been (probably 11-12% bodyfat)
My conditioning for the game was excellent, except I’d gotten used to being able to hit and push with about 230 lbs behind me. At the lighter weight I was far more mobile and I was still squatting about 475 at the end of the season (power cleaning and push pressing 265 as well), so I was a super light, strong, and mobile. I typically played prop, but at the lighter weight I played 8 and flanker just as often.
Spells:
Cotter’s “Little Nine Heaven” sequence helped my son with his sleep after he had a craniotomy and 31 sessions of radiation therapy for a non-cancerous tumor that ended up destroying his pituitary.
Aside from that, treating my sleep apnea with a CPAP isn’t sexy but it sure made dramatic improvements in how I felt. Going on 6 years now.
Tendinitis/osis seems to respond best to eccentric loading, intially.
The above mentioned “Tyler Twist” has been very useful for elbow tendonitis (I think Sangoma originally mentioned this).
Seems like the underlying philosophy now is “load heals”. You just have to understand how to apply that load for your condition.
Was your rekindled interest in Heavy Duty sparked by Atomic Fitness? Just got it a few days ago, and it’s a bit of a trip, but kind of super nostalgic for me, as it’s a throwback to bodybuilding books written earlier.
I did find his diet idea pretty fascinating (not the food combination stuff, I’ve seen all that before and IIRC, Diamond Dallas Page kind of followed that) but his cycle of
3 days only protein/2 days only carbs
4 days only protein/1 day only carbs
6 days only protein/1 cheat day
Or whatever it was. I find that progression kind of fascinating. Negrita Jayde had a diet book where she used a progressive cyclic diet to get shredded for contest prep.
I’ll see if I can dig it up.
I’ve kind of combined the morning minimal stuff to hit full body circuit
Goblet squats with me sitting in the bottom and doing a set of curls
Jefferson curls
T Grip bar rack push ups
Suspension trainer rows, 1 1/4 reps
Hammer curls with fat grips
T Grip bar partial dips
Grippers
run through 2-3 times then do some bar hangs for 2+ minutes (supported) and lat stretches as those seem to help the shoulder the most.
Let’s see.
AUG15
Airdyne60/SSB Squat: 5 sets. 155 x 10 was the top set. I was pausing and stretching out the hips in the bottom and this caused an incredible 2 days of DOMS.
AUG16
MMW1
AUG17
MMW2
AUG18
DL: Double Overhand grip. Worked up to 275×5. Grip failed. Haven’t done a DL in months. The grip will come up to about 315×5 pretty quick then stall out. When that happens I’ll switch to mix or straps. I use the grip to keep intial sessions light.
Mace 360s. Super light. 2 sets of 20 each direction
Stretching for 10:00, hips, hamstrings, lats