Sunday, April 24, 2011

Living Life Like The Boys: Bogey Edition Part Deux

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In Part 1 of Living Life Like The Boys: Bogey Edition Part 1 we talked about Bogey and how his body was a little mismatched. Does he let it get him down? Nope. That's what you can learn from Bogey because even though uphill battles due his body type you wouldn't be able to tell by his laid back personality. If he was at the local gym he would the dude with the big upper body and tiny legs. Some people just don't know any better. What should these guys being doing instead? Compound exercises that move the body through more than one joint movement as opposed to isolation exercises where you only move the body through a single-joint movement. Keep in mind it will be tough but it's worth it and you can always go back to Bi's and Tri's.

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Now enough about what were going to do let's talk about how were going to get there. Since I suggested switching from a body part a day to a upper/lower split you would focus on a main lift of Bench, Squat, Deadlift, and Overhead Press. After you main lift you pick 2-3 exercises that would make you stronger in the main lift of the day.

Example of Upper Body
Overhead Press
Chins
Dips/Superset with Curls
DB Clean or Y-Raise

Now that you have a basic understanding of your upper/lower split it's time to decide what training protocol you want to use. Trust me this will make all the difference in the world because you will go into you training session knowing exactly what you have to complete for the day. No more guessing. No more wasted time in the gym.
  • Madcow 5x5

This program will get your feet wet on the Basic Strength Training Program from Bill Starr with an Intermediate and Advanced version. I started off with this program after my traditional bodybuilding routine and made some great gains. The intermediate is very user friendly and you can download the Excel Spread sheet on the website or up above and type in your maxes and get after it. Once you have completed many cycles and feel comfortable in the Big Three of Squat, Bench and Deadlift you can progress to Advanced or to another program.
  • Jim Wendler's 5/3/1
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After Madcow 5x5 you should be proficient in the main lifts you can move on to Wendler's 5/3/1. I have been using this program for the past 2 years and it has made time in the gym well spent. Each session I went in with a plan on the main lift that had a goals for reps attached to it and accessory lifts geared to increasing strength. 5/3/1 can be purchased at Elitefts.com and will be delivered in electronic format which means you can get started a lot quicker. Be sure to check out my 5/3/1 Year Review for a look at improvements and my review. Also be sure to check Black Iron Beast 5/3/1 Calculator for those that cannot formulate an automatic percentage spreadsheet. (In the E-Book Wendler gives you the formula!)

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  • Jugg Method
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Jugg Method interests me. I see it as the Graduate Program of 5/3/1 an Advanced Studies Course if you will. It has a lot of the same characteristics as Wendler's Program and there are some instances when both programs are joined into your training sessions. You do have to commit to the program in order for it to work and also be ready to take detailed notes of you training sessions because you can move your training weight from wave to wave. Search around the Internet for a Jugg Method Spreadsheet calculator if you having trouble figuring out training weights.

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3 Solid programs that are either free or cost about $20 and should keep you busy for the next couple of years. Do not forget to search around for calculators, articles, reviews and forums on the programs. Using these regimens should guarantee strength, size and bad-assery. Thank me later.

Sunday, April 10, 2011

Living Life Like The Boys: Bogey Edition Part 1

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In the first installment of Living Life Like The Boys I talked about Elliot and some of the life lesson we can learn from him. He taught us that whatever life throws at you, better smoke it out of the ballpark. How I am not going to tell you nothing should bother you because that's B.S. and everyone handles things their own way. Just like with Elliot I think another one of my dogs Bogey, can teach us good points that will help you in life or in lifting.

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Bogey was bought out of the back of a truck for a couple of dollars. He's pretty unique because he is part Labrador and part Dachshund. I haven't seen too many of these dogs running around but you can expect some situations to occur with a Lab body and Wienie dog legs. Even with those hurdles he is the most carefree, aloof dog in the world and if he was in college he would probably be rushing for you local Sigma Nu Frat. Hey, I didn't create the frat daddy stereotype I'm here to preserve it.

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I have been lifting for a couple of years and I have seen some Bogey's in the gym with legs that don't match their upper body. Hell, I used to be one of the guys minus the frat. Even though he looks aloof Bogey has the upper hand because he can change his mindset. Many of you out there are so worried about your Back & Bi's or Chest & Tri's that you think running is considered a lower body training session. That's all well and good until you run into someone with some total body strength.
Yeah you can push around the little guys but what do you do when someone is bigger and stronger than you. Go at them and get you ass kicked or regroup, reevaluate, and go back to the gym with a better plan. In Part 2 of The Bogey Edition I will help you wean yourself off of the single body part routine and point you in the right direction of an upper/lower body split.

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