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Great video of Chris Leben posted on Limitless MMA.

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http://www.limitlessmmablog.com/chris-leben-the-evolution-of-an-icon-episode-1

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Little Discs for Small Increments...

A few people have asked me how I got to 201lbs on my bar. I've been using small discs for years now. I originally got these from Piedmont Disc Association back in 1999. I couldn't find them online, so I suspect they aren't around anymore.

I have a full set that includes 2 each of 1.0lb, 0.75lb, 0.50lb, 0.25lb, 0.125lb and 0.0625lb. Not sure what I'll EVER use the last two for, but I wanted a full set!

Here they are:




So, here's how I got 201:

Bar - 45lbs
Bumper Plates 2 X 24kg = 88lbs
2 X 25lbs
2 X 5lbs
2 X 2.5lbs
2 X 1.0lbs discs
2 X 0.50lbs discs

Total = 201lbs

And there is is...

ttys

Adam

Adam Farrah is a Personal Trainer and Freelance Writer for Mixed Martial Arts, Kettlebell Training, Weightlifting, Bodybuilding, Power Lifting and Nutrition. He serves Connecticut, New York, Massachusetts and the online and internet community.

Adam's blogs are alphanolimits.blogspot.com and adamfarrah.blogspot.com.

Cutting Back...

I'm not sure when he first said it - probably in BRAWN - but I'll never forget Stuart McRobert's words: "Cut back, cut back and then, cut back some more!" When I was in my 20s and bodybuilding I didn't find them particularly empowering, but now that I'm training full time they make a lot of sense.

I've had a hard time with keeping my workouts consistent lately, because my Mixed Martial Arts and Brazilian Jiu Jitsu training is so demanding. A good friend of mine got me to realize that, if I'm over training, I'm not going to reach my goals anyway. So, this crap about being "ambitious" and "pushing hard" doesn't really make sense - I was training hard for a week or two and then needing to drastically reduce my activity to get back on track.

Yesterday, I started cutting back.

Based on a great article in an old HARDGAINER, I drastically cut back on my Back/Deadlift workout.

Here's what it looked like:

KETTLEBELLS

Sumo Deadlift (1min, 30s rest) - 16kg, 24kg

Swing (1min, 30s rest) - 16kg, 24kg, 2-16kg bells (30s work set)

Get Up - 1rep X 12kg (right and left side)

DEADLIFT

Warmup - 5 X 91, 5 X 91, 5 X 91, 5 135, 5 X 165, 1 X 165

Work Sets - 1 X 185, 1 X 195, 1 X 201, 1 X 201, 1 X 201

And that's it. Not a ton of work, but the swings and final deadlift sets were pretty tough.

I could have done more, but I'm going for SUSTAINED and incremental improvement. Currently, my consistency has just been too far off to make steady progress.

Using this example, in one year with a 2.5lb increase weekly, I'll be pulling 315 in the deadlift. Again, not earth shattering, but not too bad either.

Here's my video of one of the 1 X 201 sets from yesterday:





ttys

Adam

Adam Farrah is a Personal Trainer and Freelance Writer for Mixed Martial Arts, Kettlebell Training, Weightlifting, Bodybuilding, Power Lifting and Nutrition. He serves Connecticut, New York, Massachusetts and the online and internet community.

Adam's blogs are alphanolimits.blogspot.com and adamfarrah.blogspot.com.