The Slingshot Interview

Justin — Wed, 16 May 2012 04:00:50 +0000

There are only a few products that I wholeheartedly endorse, and Mark Bell’s Slingshot is definitely one of them. I’ve written about it before, but it was before I met Mark Bell and Jesse Burdick at the 2012 Arnold Sport Festival. Mark and Jesse were both really nice guys and they took the time to let me demo the Slingshot as well as chat about it afterwards. Observe the demo:

The weight on the first set was 185 while the second set was 275. Note that they told me it was 225 on the bar for the second set, so I felt like a fucking loser when it felt hard (your demo secret is out, Mark, you bastard). I’m not an exceptionally strong bencher (I’ve done 350), yet I usually do sets of 135, 185, 225, and 255 before I move to 275 for my final warm-up on bench (I found that more sets on pressing movements helps warm me up better). As you can see, I do 185×10 and then 275×9 with about 20 seconds of rest in between. As you can see, the slingshot allows the lifter to impart an exceptional work load on their benching musculature.

With a Slingshot you can either perform more reps at a given weight, more weight in a give set/rep scheme, more total sets, improve your mechanics, or improve your raw bench lockout. That’s some impressive utility, and that’s just for a raw powerlifter. Learn more in the following video:

The mechanics are improved because the Slingshot helps keep the elbows in a good position that results in an externally rotated shoulder. If you’ve read this post, then you understand that the lats are stretched and isometrically acting during a bench press (they are internal rotators, so when the shoulder is in external rotation, they are stretched). This provides greater shoulder stability in the bench and is necessary for a strong bench. The Slingshot can reinforce shoulder external rotation, especially in lifters (male or female) who have issues with habitual internal rotation. Chronically stroking the bench with good mechanics via a Slingshot will develop the musculature to do it raw.

Since the Slingshot provides the most assistance out of the bottom and maintains good mechanics, the triceps are properly recruited to do their job in locking out the bench. This is amplified when the lifter is using greater loads or volume with the Slingshot.

All in all, I think it’s a great tool. Pick one up if you’ve run into shoulder or elbow problems when you bench. It’s not a substitute fix-all for shoulder health (e.g. you still need to do the overhead press properly), but it can allow quality bench training despite the normal bench-related injuries.

The CrossFit Quads

Justin — Tue, 15 May 2012 18:05:51 +0000

It’s funny how CrossFit has such a staunch anti-bodybuilding sentiment, yet it’s participants clearly share a narcissistic vibe. Early on the workouts were short, intense, and effective and the high enthusiasm laid the foundation for how well CF has expanded. True athletes like my friend Eva Twardokens and Greg Amundson excelled and were highlighted, and everyone wanted to be like them. There was that element of “showing some skin”, but an argument could be made that it was for the sake of utility. For example, in this video, Amundson starts fully clothed and sheds the shirt mid-workout.

I’ve done a lot of CrossFit and high intensity training in climates that are much harsher than California, and I can assure you that life is easier without a shirt on. But nowadays, fashion — whether it concerns the clothing or the body — is the norm in CrossFit.

Let’s be clear: there’s nothing wrong with this.

I’d rather it be that way. Let’s be honest, we like seeing attractive people. Lots of people also like clothing fashion as it relates to CF. I know nothing of fashion, but I know this because I see, “Can’t wait to see what everyone is wearing in the CF Regionals comp this weekend!” on Facebook.

I, of course, have a bias in that I appreciate well built folk who are exceptionally strong, powerful, and athletic. It’s why this website exists. So when I see people fawning over a 170 pound guy’s quads, I’m not really impressed. And it’s not just because he’s 170 pounds (though it doesn’t help). It’s because he severely lacks a posterior chain — hamstrings, adductors (groin), and gluteals. This isn’t relegated to males, because I see it equally in females.

Most of the CF training progressions are anterior chain dominant. There’s the air squat, front squat, and overhead squat. Press, push-press, and push-jerk. Deadlift, sumo deadlift high-pull, and med-ball clean. All of the squats are anterior chain dominant. The way that the push-press/jerk is taught is anterior dominant (bend knees). Other than the deadlift, the SDHP and med-ball clean typically turn into anterior chain movements. In reality, the deadlift is supposed to be a posterior chain movement, yet it hardly ever is (especially in almost all CF environments). Whether it’s fatigue, going to heavy too soon, or bad coaching, lumbar flexion is overly common in all of lifting, but especially CF, and this results in slack, non-working hamstrings. You can read more of my thoughts on this topic in this Q&A post.

These teaching progressions aren’t necessarily bad, especially when compared to the lack of compound movements in the conventional fitness world, yet they don’t inherently build a posterior chain. Being an athlete requires a balance of musculature around the hips to achieve optimal performance and prevent injury. CrossFit is an activity that, for better or worse, allows trainees to ignore their muscular weaknesses and still “get by” or excel; you can have good CF performance and still have weak hamstrings.

It’s easy to see when someone has a weak posterior chain because their quads will be quite noticeable while the backs of their legs are not (you can see this in some weightlifters too). When they are in action, you’ll see them shift their mechanics to put an emphasis on using the quads and alleviating the tension on their hamstrings; it’s because their hamstrings are unable to withstand the load and tension due to lack of development.

When I work with CrossFitters I like them to peform two posterior chain movements each week, not counting deadlifts. My favorites to program are RDLs, banded good mornings, and glute-ham raises. Of course, regular good mornings could be used, and reverse hypers are very effective (though they are more focused on the lumbar/gluteal area than the hamstrings). Each movement can be done for 3 to 5 sets of 5 to 15 reps (depending on which exercise and the goal). Strengthening and building the posterior chain is the single most important thing athletes can do to improve their performance, and that’s infinitely more so for a CrossFitter.

As an example, my friend Shana Alverson is someone who has performed at a high level in CrossFit, is someone that has a pretty good posterior chain. At this point, she doesn’t do any direct accessory work, but she has a good balance of musculature (read: balance across anterior/posterior chains) that has yielded a 66kg snatch, 77 clean and jerk, 102kg squat, and 148kg deadlift at a 60kg body weight. It’s all paid off because she’s qualified for the CF Games for the 4th year in a row.

Any shortage of posterior chain on Shana?

Train CrossFitters? Are one? Make sure the posterior chain gets proper attention.

Spicy Bourbon Pork Recipe

Justin — Mon, 14 May 2012 16:30:10 +0000

Unless you’re a skinny teenager or a bulking Dave Tate, you don’t need to (and shouldn’t) eat like shit all of the time. Sure, it’s pretty cool to slam “dirty” food like a binging bulemic, but chronically doing so will have negative effects on your body composition, your health, and (ironically) more important, your training.

You’d think health would be most important, but clearly the majority of western society isn’t concerned with health when they put things into their mouth. Food quality is more important than the “lifting culture” admits. Choosing low-inflammatory foods that are dense with nutrients will curb systemic inflammation and therefore allow the body to devote all of its resources into training recovery and healing. Shitty food creates more work than the recovery work force can handle. Anyone who pretends to take their training seriously and doesn’t focus on food quality isn’t taking their life seriously.

Yes, there’s a place for lower quality meals for the sake of consuming calories (or enjoyment). No, it should not be the norm. It’s possible to hit appropriate caloric and macro-nutrient demands with higher quality food, and anyone who claims otherwise is a poon and probably cries about how uncreative they are. Don’t be a dumbass; start eating better food.

I made this recipe up after finding a “Spicy Bourbon Pork” seasoning packet at the store. The package called for ribs in the oven. Instead, I used a slow cooker. You’ll need:

- boneless rib meat (at least 2 pounds)
- several sweet potatoes (at least 2)
- 2 gala apples
- seasoning (I used “spicy bourbon pork” seasoning)
- .5 to 1 cup of orange juice
- water

Slice the rib meat up if you want, but it will end up being so tender it’ll fall apart. Cut up the apples and sweet potatoes; they can be large pieces because they too will fall apart. Throw all that stuff in the cooker. Mix the seasoning with a bit of orange juice and water and then pour it over the meat/potato/apple combo. Cover and cook. Typically a slow cooker on ‘HIGH’ will be done in 4 to 6 hours while ‘LOW’ is kinda like 6 to 8. If you’re going to work and training all day, you probably want it on low.

Voilà. A non shitty meal that is “paleo”, has plenty of protein with quality carbohydrate sources. If you’re worried about insulin sensitivity or fructose density in your diet, just use less orange juice (or none at all). If you need more fat (extra calories for recovery), then just consume it with or after the meal. It’s not hard to eat good quality food, and you need to pay attention to what goes in your mouth if you want to look “jacked” instead of just “like some fat guy who puffs his chest out when he walks”. It’ll also make you tan.

PR Friday — Week In Review

Justin — Fri, 11 May 2012 14:20:18 +0000

It’s been a hectic month, and things still aren’t normal. I’d like to formally thank Tom, Pete, Shannon, Shaun, and Shari for a lovely time in Australia. There are plenty of other assholes — like Stu, Josh, Sean, Jobbo, Kurt, Jeff, Steady, Sharpie, Gary, and plenty more that I’m forgetting — that made the trip heaps of fun. To all of you: stay in touch, train hard, eat well, and mob your genitals off.
Edit: I also have some good footage of a koala flipping his shit (literally and figuratively).

PR Friday
It’s been a while since we’ve had a formal day to post training updates and PRs, so make sure and do so. I’ll remind you that one of the coolest parts of this site is the interaction between the readers, and if you don’t actually post, you miss out on that indefinitely. I’d like you guys to point out any specific aspects of your programming that you think have helped out in the past several months. This could be a programming template, a mob, or an accessory movement.

Pan American Championships
The Pan Ams begin today and will mark the last chance any American men have at earning the single spot to the Olympics. Chad Vaughn has pulled out of this competition due to a groin injury — Chad had an excellent career and competed in the last two Olympic games and was a top 20 world competitor. Kendrick Farris is currently sitting in the driver’s seat for the single spot while Donny Shankle will try to hit massive numbers to earn the spot. More information on this throughout the day (after I train) as well as any streaming links. There may also be a live chat with the stream as well as current coverage of the competition. Facebook and Twitter will provide the most updated coverage.

Week In Review
On Monday we talked about the “banded good morning” (with video) and how it has immense utility in working the posterior chain, rehab, and a finisher that can aid recovery. I highly recommend it’s inclusion in most programs. On Tuesday we talked about how Prilepin’s Chart can a trainee’s programming template to ensure appropriate doses of stress. There will be a follow up on using different intensities in the same training session. On Wednesday we took a look at the 94kg class in preparation for the 2012 Olympic Games in London. It seems that Ilya Ilin and Artem Ivanov are hitting great numbers in training, and it could lead to a toe-to-toe battle in London.

Questions
There won’t be a Q&A this week, but feel free to ask questions for next week’s Q&A in the comments. If it’s a simple question, some of the other readers may attempt at an answer, and I’ll take the best ones for next week’s column. I’ll also sift through some of the comments, e-mails, and messages I received while abroad and pick out the good ones.

Johnson of Warrior Performance (Shannon Green's gym) preps for a big bench

London – 94kg Battle?

Justin — Wed, 09 May 2012 04:00:01 +0000

I took notice of how 2008 gold medalist Ilya Ilin (94kg) had charisma at the 2011 World Championships. I couldn’t decide if I liked him because he seemed to have a good time, but I could see him acting kind of like a dick towards his opponents. At one point, he hit a lift (I think it was his first or second clean and jerk) and as he was walking off the platform he gestured to an opposing lifter by throwing his palms upward as if to say, “What ya got, SON?!” He then smoked the hell out of a 226kg clean and jerk on his second attempt to win the world championship on body weight (because Artem Ivanov missed a WR 227kg clean and jerk on his third).

The other day I posted a video of Ilya hitting some shit-hot snatches (below), working up to 192.5kg (which I think is 4.5 above the WR). He looked ridiculously solid, but lifters typically do in training. They have the luxury to weigh more than their competition weight, but they are probably in the middle of some kind of drug cycle that inevitably has to be tapered for a competition. Nevertheless, it’s a significant improvement over his 181kg second attempt snatch from the 2011 World Championships.

Kevin P. commented on the video and said that the Ilya vs. Artem Ivanov battle would be a good one. He cited that Ivanov hit 190/230 in a competition recently in the Ukraine. I don’t know if there is video, but that’s a scary improvement over what he did at World’s in 2011. Watch this video and you’ll see his 186kg snatch, which was kind of hard, and his crack at 227 on his third CJ (there was no chance on the jerk, maybe because of the jump). Now watch his second attempt CJ at 221 and you’ll see an unstable jerk. It’s surprising that he can make such a stark improvement. However, maybe the “meet in Ukraine” didn’t drug test, and he’s humming on a cycle? I mean, c’mon, a 406 total to a 420 total?

I’d expect Ilya to improve upon his World Championship total because he missed a 184 snatch on his third, yet he cranked the hell out of his snatches up to 192.5 in the first video (shown above). I’d expect him to go at least 186, maybe 188? I guess it depends on what Ivanov is hitting. However, Ilya’s strength is in the CJ, and his potential wasn’t tapped in the World Championship last year. It’s almost scary how nonchalantly Ilya hits his CJs; this video shows him easily hitting 230 (allegedly in response to Ivanov’s recent 190/230 meet). He’ll go for whatever he needs, and I think he’ll make it. I just don’t think Ivanov is going to have enough to beat Ilya.

If we base it off their performance at last year’s World’s and their potential to improve, Ilya clearly had weight left on the bar and Ivanov was clearly maxing out his potential. If they both have improvements, it would seem that Ilya will still have the edge. If Ivanov can hit similar numbers as his 190/230 meet (he won’t), it will be close, yet I think Ilya would still edge him on CJ after they go toe-to-toe on snatch. If Ivanov wins, it’d be a hell of an upset, but I don’t see it happening. There’s something about Ilya’s attitude about enjoying competition and training that will have me rooting for him when the showdown occurs in London. Can’t wait.

Prilepin’s Chart

Justin — Tue, 08 May 2012 14:29:44 +0000

Prileipin’s Chart is the result of a lot of Russian research done with Olympic weightlifters. It depicts the optimum number and range of reps given a certain percentage to increase strength. The researchers looked at bar speed, technique, and the lifter’s next competition max and developed the following numbers (for more on Prilepin’s Chart and it’s use on strength training, check out this solid article by Tim Kontos on EliteFTS).

The “Percent” column indicates the percent of the lifter’s 1RM. The “Reps/sets” column represents the range of reps that can occur for a single set. The “Optimal” column shows the optimum number of total reps at this percent range to implement a correct dose of stress (fewer reps would be too low a stress, more reps would cause too much stress). The “Total Range” column indicates the lower and higher extremes a lifter could use when lifting in the indicated percent range. For example, the 55-65% row says that a lifter would use three to six reps per set, the optimal rep total is 24 reps, and the range of total reps is from 18 to 30. If the lifter used sets of 3, they could perform 8 sets to achieve the optimal 24 rep total.

This chart is a very good way to structure a training day, though it isn’t really necessary unless you’re more of an “advanced intermediate” type of lifter (i.e. someone who has been using intermediate programming for at least six months, and probably at least a year). Let’s say you found yourself going hard too often in your training, and de-loads were necessary and often. If you actually looked at your percentages and rep totals, you might find that you’re essentially doing three heavy days a week. Instead, you could fluctuate your week’s training better (perhaps with a Heavy-Medium-Light set up) by orienting your training sessions with Prilepin’s Chart.

If Monday you went heavy, the chart would help you see that “heavy” is anything over 90%. You’d do about four total reps by hitting a couple doubles or some singles, and you definitely wouldn’t breach the ten rep mark — it would just be superfluous training volume at this percentage. If you kept the rep ranges the same, you could aim to improve the weight slightly the following week. This is essentially what is done in the Texas Method and Advanced Texas Method protocols (though numbers of sets and reps are modified for goals, like raw powerlifting).

Prilepin’s Chart also allows for proper progression. If you’re less adapted to using its protocol, then you would stick to the lower end range of reps within a given percentage. For example, instead of using 15 to 20 reps in the 80-90% category, you’d stick to the lower rep range of 10 and build it up over time (perhaps adding a rep or two every week). You can see how it’s easy to apply more stress via total tonnage than simply adding weight, and this is also why you’d want to be more advanced before even worrying about any of this. Less adapted intermediates can make plenty of progress with a good training template and not over working themselves, but this Chart can corral those who are ignorant, belligerent, or not on a given template (hmm, two of those three describe Brent…).

Westside Barbell and Louie Simmons are the primary sources that educated the general strength population on Prilepin’s Chart. Louie based the DE/ME structure on these percentages and rep ranges and has tweaked them over the years (I’d suggest getting a copy of the “Westside Barbell Squat and Deadlift Manual” if you’re interested to see his implementation). Things are tweaked because a) the Westside lifters are using supportive gear and b) the above chart is based on the the quick Olympic lifts. Supportive gear will assist the lifter in his performance, so heavier percentages can be used. The Olympic lifts have a much lower time under tension and can be typically labeled as “sub-maximal” with respect to absolute strength, so a powerlifter or strength athlete will typically use fewer reps than an Olympic weightlifter. Also, Tim Kontos pointed out that a sport athlete (who is running, attending practice, or using a broader range of lifts) will use fewer reps so as not to apply too much stress that would inhibit the rest of the training.

Prilepin’s Chart is a good tool to use for experienced lifters, yet it can give a good programmer a strategy for how to plan his session, week, and training. Take a look at your own training and see how it compares with these rep ranges. If you decide to use it, remember to start with the lower rep ranges. If you experiment with something and it works well, then let us know (but include your stats and previous program). Don’t forget that less experienced lifters will complicate a good progression by trying to adhere to percentage-based training.

Banded Good Morning

Justin — Mon, 07 May 2012 15:23:35 +0000

I was teaching a seminar at Shire Speed and Strength in my first weekend in Australia when Shannon Green started talking about the banded good morning. He was suggesting them to an attendee who competed in MMA. In a world of deficient posterior chains, I fell in love with this movement immediately.

The banded good morning is done by wrapping a band around the base of the neck (not on the front, you can do it that way when you’re in your bedroom) while the other end is attached to the bottom of a rack several feet in front of you. It’s also possible to place both feet on the band, yet I think they are less useful this way. The exercise works the posterior chain (hamstrings, glutes, and adductors), lumbar spine, upper back, and cervical spine. The only other neck assistance work specifically targets the area (neck harness extensions and neck bridges on a bench), so this is an excellent way to work the neck while training the posterior chain. After your first exposure, you’ll be sore in most of the area above the scapulae. I’ve pre-measured my neck to see if it increases the thickness over time.

When the band is on a rack, the force vector is downward and forward, which changes the trainee’s balance forward. The hips are pushed back with a neutral lumbar (this would be “extension” for tight people, “neutral” for very mobile people) to place tension on the hamstrings. Regardless of band loading, the trainee shouldn’t bend down so far that their lumbar unlocks or flexes; if the lumbar flexes, then the hamstrings slacken. This is a common error in the barbell GM or RDL; the trainee lowers the back below horizontal and flexes the lumbar or knees. In the banded GM on the rack, the trainee will only need to achieve a 45 degree back angle (or slightly more) to achieve good hamstring tension.

Also notice the emphasis on speed out of the bottom by driving through the band with the base of the neck. This can add an explosive component to the exercise — one that is also severely lacking in most trainees. This exercise can be used as a strength movement to increase the size, speed, and explosiveness in the posterior chain, but can also be used as a finisher to help aid recovery and improve muscular balance. Use 3 to 5 sets of 10 to 15 reps for strength, power, or muscle development. They are an excellent rehabilitation tool when used with lighter bands and higher reps (i.e. 3 to 5 sets of 20 to 30 reps).

Trainees can benefit from varying the GM’s in the same way that Westside Barbell varies their lifts. Use wide stance, close stance, point the toes out, change the speed (but do them explosively at least 75% of the time) and use different band tensions and placements. My only criteria would be to maintain band tension at the bottom of the movement. If you’re in a pinch, or want a variation, try the version in which you stand on the band. I’ve done them this way, but I think they are better when attached to a rack because it provides a unique angle of tension.

Again, this is an excellent exercise that I am in love with. If I could marry and divorce an exercise, this would be it. It can be thrown in at the end of any type of training day. They are perfect for CrossFitters given that CF often results in a very anterior dominant trainee (developed quads, no posterior chain). I would suggest their inclusion at least once a week, but they can be done up to 3 times a week (depending on when/if you pull). If you don’t regularly deadlift, then use a higher frequency. Lastly, the balance is weird when performing them, so be careful that you don’t do a fucking header into the rack. I’d like 70′s Big to remain death free.

Weightlifting Truths

Justin — Wed, 02 May 2012 04:00:28 +0000

There are many people who write about weightlifting in the USA, but they don’t always agree with each other. There are intricacies in the set-up or pull that will set some coaches on opposing sides of the battlefield. Despite these differences, there are still aspects of programming and mechanics that should be universal. My pal Jacob Tsypkin, the hated YouTube sensation, does a nice job of summarizing these “truths” that should be accepted as self evident. Jacob has been learning and training under Glenn Pendlay at California Strength; he will be a very good weightlifting coach in the future.

Below are five important concepts that, when followed, will yield appropriate training and execution. Read the full article on Jacob’s blog/site.

#1: Position Is Everything

#2: Mechanics, Consistency, Intensity

#3: Regularly train at or near maximal weights

#4: Everything which is not a competition style snatch or C&J is an assistance exercise

#5: Never stop doing the full lifts. Ever.

Note that these concepts are specific to an Olympic weightlifter; some may not apply to a general strength and power trainee. Do you think Jacob left any important concepts out? What else would you add?

Derek Boyer

Justin — Mon, 30 Apr 2012 04:00:48 +0000

I went to the Australian Sport and Fitness Expo this past weekend, and it was glaringly unimpressive. Conventional fitness and nutrition information still maintains precedence, and the culture reflects that. Thankfully, Derek Boyer was present. Derek is a long-time strongman competitor, powerlifter, Guinness World Record holder, and actor. He’s even dabbled in some sumo wrestling and won the 2011 Oceania Open Championship as well as a multi-national powerlifting champion. A few years ago he was on Australian Gladiators, and he’s undefeated in every Australia’s Strongest Man since 1997. He’s qualified for the World’s Strongest man 8 times with his first appearance in 1996. Derek is THE strongman authority in Australia.

He put on a demonstration by lifting a V8 engine and carrying it around (see video below). Unfortunately, the weakling Aussie goobers standing around didn’t have an appreciation for this feat.

I chatted with Derek a bit after the demonstration. Recently he hasn’t focused on powerlifting, yet he deadlifted 370kg. However, another Aussie guy (the name escapes me) deadlifted 372.5. Derek has vowed to not only crush this number, but to deadlift 400kg by the end of the year. If I recall correctly, he deadlifted 360 or 365 last week in his second pulling session, and the first session he did 330 or 340 for a triple. Not too shabby, eh?

It was refreshing to chat with Derek in a sea of CrossFit, bodybuilding, and supplements. If you’d like to read more about Derek, as well as watch some impressive videos, then visit www.DerekBoyer.com and check out www.BoywerWeightLoss.com for his weight loss program.

ANZAC Day

Justin — Tue, 24 Apr 2012 08:31:22 +0000

ANZAC Day is the Australian and Newzealand Army Corps day of of remembrance to their military personnel. It honors the military personnel who have served or given their lives to obtain or maintain freedom; an honorable holiday for any free country. To all of my Aussie mates: may your Two-Up be lucky and your Ode of Remembrance cherished.