Here is an Android App to keep track and plan your workouts. According to the developer Strength “should work really well with a program like Starting Strength or Strong Lifts“. (via) There is a paid (1.5 Euro / $2 US “full”) and free (“lite”) version, but I would encourage you to pay the developer if you […]
Summary of StrongLifts 5×5
Here is a Summary of the StrongLifts 5×5 Program (via) StrongLifts 5×5 Workout ASquat 5×5 Bench Press 5×5Barbell Rows 5×5 StrongLifts 5×5 Workout BSquat 5×5Overhead Press 5×5Deadlift 1×5 Complementary info (from here) ScheduleThree work-outs per week, alternating workout A and B: one week A/B/A, next week B/A/B and so on. Train on non-consecutive days. If you […]
Jim Wendler on Assistance Lifts
Jim Wendler takes another look at the assistance exercises. Let’s take a look at the key lifts and what needs to be strong to do them: Squat — abs, low back, hamstrings, quads. Deadlift — same as squat, plus upper back/lats and grip. Bench Press — chest, shoulders, triceps, lats/upper back. Overhead Press — same […]
Starting Strength, HIIT, LeanGains Wallpapers
Check out these desktop infographic wallpapers of Starting Strength / HIIT / LeanGains (via) Also available as a StrongLifts / HIIT / LeanGains Version (via)
Paleo Solution Podcast #100 with John Welbourn
Listen to Episode #100 of the Paleo Solution Podcast episode with John Welbourn He was already on episode #86 and #94. Topics1. [16:13] Resources2. [20:31] Potatoes3. [31:38] CF Football without CF4. [41:33] Saturated Fat & Carbs John Welboun’s book recommendation Supertraining by Mel Siff as reference collection of Powerlifting magazines A system of multi-year training in weightlifting by A. S Medvedev Special […]
MMA Interval Training Programs
Over at 8 Weeks Out Joel Jamieson writes about how to program interval training for MMA. Here are some sample interval training programs. Amateur Interval Training Program Method Monday Tuesday Thursday Saturday Tempo Intervals 12-15 x 12s – 60s rest 10-12 x 12s – 60s rest Reactive Power 5-10 x 8s –90s rest VO2 Max 3-5 […]
531 Spreadsheet Download
Update: New version (1.28) available here. Here is another fantastic 5/3/1 Spreadsheet by poteto Download it here for free. Features: Works with kg or lbs Theoretical 1RM calculator Choose your own increments per cycle Re-order your workout and choose workout days Rounding to the nearest multiple of your choice Displays a full year’s worth of cycles […]
Smolov Jr. – 531 Excel Spreadsheet
Mogwoggle on reddit put together a really nice spreadsheet that combines the Smolov Jr. and 5/3/1 into one program. I put together a spreadsheet (based off of MEatRHIT’s original Workout2.xls file) that incorporates both of these, with a light bench that allows to test a 1RM on the deload week. OHP also shows up on deload […]
Common Weightlifting Errors and their Fixes
In Part 5 of his series on the Chinese Weightlifting System, Kirk has offers some really good insights into what exercises the Chinese use to correct technical errors in their lifts. We just do something that fixes the weak segment, with less concern on “What muscle is weak”. It could be your brain muscles that are weak, causing […]