DOWNLOAD: Training Log Spreadsheet

*Explanation of the spreadsheet follows below but for immediate download, click here.*

After reviewing the training log I made for my friend, I thought it would be useful to share. I edited and made adjustments to the original draft to create a general template for logging workouts. If you understand Excel/spreadsheet basics this should be straightforward enough to modify for your preferences (if need be). Click the image and take a look,

General template has four tabs for following a four day routine.

Copy or delete tabs for the amount of days your program calls for.

Each day allows you to enter in the,

• Exercises
• Date
• RPE (delete this column if you don't use it)
• Sets
• Reps
• Intraset reps & weight for each exercise, and
• Qualitative comments

All data needs to be filled in manually with the exception of the light yellow cells in the "Date" field. Entering the first one will autofill the others. I opted to leave each cell to be entered manually to make sure individuals track changes throughout their workout if they change weights or reps. Lastly, the spreadsheet goes up to 10 sets but if you usually do less than feel free to delete the extra columns. Do more than 10 sets? Highlight an entire column, copy, then paste it before the notes column. Here's an example of two completed days:

Having the tabs grouped by "Day" allows for easier reference to the previous week.

(BW = bodyweight; 20s = 20 seconds)

The last tab can be used as a guide for warming up to a 1-rep max test (previously outlined here). In the red shaded cell, enter the weight you would like to try for your first attempt. This will automatically calculate the preceding warm-up weights. If you notice, attempts after 100% haven't been prescribed percentages or loads. These should be determined based on the effort of the 100% attempt. An easy single can handle a larger increase in weight than a challenging single where a small jump in weight can be sufficient.

The formulas can be copied or deleted for however many exercises you want to test.

For this example I wrote in the powerlifting primary exercises.

If it were the snatch and clean & jerk, you would delete the 3rd exercise group.

Remember, use this as a guideline for how to approach a 1-rep max. Adjust the weight, number of warm-up sets, and rest based on how you feel. I listed 3 attempts so it loosely resembles powerlifting and weightlifting competitions where the individual has 3 tries for the lift.

If you missed the download link at the beginning, here it is again: SPREADSHEET DOWNLOAD.

For those who decide to download and use it, feedback for improvements is greatly welcomed. Enjoy!

Olympic-Style Workout

I haven't seen this method outside many Olympic weightlifting programs. Basically the main exercise is performed up to heavy singles and then the weight is reduced. It allows the lifter to get more volume in on the same exercise without compromising technique. Here's a template to follow for non-Olympic lifters,

1) Dynamic Warm-up

2) Primary Exercise: Work up to 1-3 heavy singles

3) Remove 10-15% of weight and perform 3-4 sets of 2-4 reps

4) OPTIONAL: Single-limb exercise, 2-3 sets of 5-8 reps

5) Ab, Postural, or Grip exercise

6) Cool Down

Here's a sample training day for back squats,

1) Dynamic Warm-Up

• Stretch: Hip flexors, piriformis, pecs
• Mobility: Ankles, upper back
• Multi-joint Drills: Pull-throughs, wall slides
  

2) Back Squat

• 100 x 6, 135 x 3, 155 x 1,
  175 x 1, 185 x 1, 200 x 1, 200 x 1

3) Perform 4 sets of 3 @ 175lbs

4) Lunge or Press Variation: 2 x 6

5) Plank Variation: 3 x 20s

6) Cool Down

• Stretch hip flexors and quads
• Light unilateral farmer's walk: 2 minutes each hand
  

You can try this workout or create your own. Experiment with the template and find out what you respond to best.

New Year, Fat You

London celebrating 2012

It's 2012 and everyone wants to lose weight. The holidays are over and the gyms are packed. Incorporate these tips to maximize fat loss.

Strength Training Gives the Best Results

• It also improves performance in cardio activities such as running.

• If you don't have access to a barbell you can do bodyweight exercises or purchase a dumbbell/kettlebell.

• I've posted workouts in the past. The Anne Meets Jane program is great for beginners.
  
  

Be a Role Model

• Contrary to what you think your goal is not only about your self. Your choices affect friends or family who are also looking to lose weight.

• Reinforce positive decisions by remembering what you want. In turn others will do the same by your influence and look to you for support.
  
  

Use Common Sense

• You know the basics. A product that advertises it's healthy probably isn't healthy. There aren't vegetable commercials but it's commonly known they're nutritious.

• The very least exercise should do is work up a light sweat and feel a bit challenging. Otherwise, can you really say you did something?
  
  

Add a Fast

• I grabbed this one from Mike T. Nelson - add a day without eating. You can drink water, plain tea, or black coffee (duh, no milk or sugar!).

• A day without food won't be the end of the world. If it's really tough, eat but space out the time between meals until you're able to fast the entire day. [Mike's full article]

• A bonus to fasting is it also frees up time that is spent on cooking and eating. Use your newfound time to do other things during this day.
  
  

The Minimum

• All is not lost for those truly busy individuals who have a jam packed schedule. Exercising 3, 4, or 5 days it isn't always feasible. However something is better than nothing.

• Workout 1-2 days using 2-3 exercises. For example, some squats and farmer's walks is a quality training session. Be sure to make it count.

• If I had to choose 4 exercises to prescribe someone for the New Year? Back squat, dumbbell bench press, chin-ups, and conventional deadlift.
  

This is a great start for anyone who needs more direction. Most importantly, keep in mind everyone starts out the year strong but loses sight of their goal within a month or two.

The true test is to stay committed past February. Make it 12 weeks and nothing will be impossible.

Exercise for Two

Milo used plenty of stuff for resistance.

Lack of equipment doesn't have to limit a workout. The body can be used to apply manual resistance in a number of ways. Typically isometrics or bodyweight exercises are frequently used when it comes to body only work, but having a partner can expand your options.

While it's fun to compete against a friend to see who lifts heavier or does more reps, the workout can be made more competitive. Here are a few ideas.

• Tug of War
  - Grab a rolled up towel and start pulling. To tax the grip and forearms more, put a towel within a towel (towel-ception?) to make it thicker.
  

• Push or Be Pushed
  - Sort of a prowler sled substitute, attempt to drive your partner back.
  - The flip side of this, don't let your partner move you. Stand your ground as best as you can.
  

• Carries
  - Either toss the other person on your back, carry them in your arms, or over one shoulder then walk for a set time or distance.
  

• Perturbations
  - Have one person do an exercise as the other person throws off their balance and coordination. This can be done in the form of small pushes around the body (for example strikes during a pull-up) or one continuous effort (pressing down on the low back in a plank).
  - The person doing the exercise can shut their eyes to make the strikes more unexpected.
  

The more creative you are the more exercises you can do, like partner deadlifts. Also be sure you have ample space to perform these. It's a great way to spend a little time this holiday weekend rather than do the usual gym routine. And above all else it's fun to do. When's the last time you did tug of war?

Happy holidays/Merry Christmas and have a good weekend everyone!

Olympic Lifting: A Transition Program

Li Hongli: 2008 77kg silver medalist & epic beast.
Seriously, look at him.

Last week I laid out the groundwork to familiarize beginners to today's assistance exercises. These exercises serve to transition into the competition lifts - the snatch, clean, and jerk.

The important part is maintaining and applying everything learned to these exercises. I think watching then doing is a great start point to acquire a new skill. Therefore after the program, I'll list the individual exercises linked to videos and provide minimal descriptions where necessary - enough to give an idea of what to do or cues that are helpful.

Before the program, let me describe triple extension. It occurs at three points: the ankles, knees, and hips. Performed powerfully, it accelerates the bar upwards before dropping under it and occurs as the bar clears the knees. The lifter gets on their toes and simultaneously contracts their quadriceps and glutes quickly (locking out the knees & hips) and shrugs their shoulders to their ears.

The Program

Day 1
1) Snatch shrug, 8 x 1-3
2) Overhead squat, 3 x 3
3) Snatch balance, 5 x 1
4) Snatch deadlift, 5 x 2

Day 2
1) Quarter front squat, 3 x 3
2) Overhead static lunge, 1 x 5 per leg
3) Push press, 5 x 2
4) Front squat hold, 3 x 15s

Day 3
1) Clean shrug, 8 x 1-3
2) Front squat, 3 x 3
3) Clean deadlift, 5 x 2
4) Loosening deadlift, 1 x 8

Notes:
- Excluding the loosening deadlift and front squat hold, all exercises are done with an empty barbell.

- Use a broom handle or stick for the loosening deadlift.

- Some weight can be added to the front squat hold.

- The bar needs to be elevated for floor exercises such as snatch and clean deadlifts. Use the squat rack, 45lb. plates, or aerobic platforms.

- "8 x 1-3" is done with 10-20 seconds of rest between sets and 1, 2, or 3 reps per set. Gauge your own performance within each set.

- Keep one day of rest between workouts.

The purpose is to become proficient at the movements. It is not to move heavy weights, get a pump, or impress the ladies. Quality reps are the goal.

The Exercises

*Note: Catalyst Athletics provides descriptions above the videos,
however some aren't great*

Snatch Shrugs/Clean Shrugs

• This exercise is to understand triple extension. For now, ignore the bar lowering and perform from a stand still position.
• After practice progress to the video's version, then to snatch pulls/clean pulls, and finally the snatch high pulls and clean high pulls.
• All versions maintain full triple extension.
  

Overhead Squat

• One of the more difficult exercises to learn. Boris gives thorough instruction here and here.
• Tips from me: Shove the bar towards the ceiling the entire time to keep your elbows locked out and your hands pressing the bar up for the duration of the set.
• Shrug/pull your shoulders up to your ears.
• Keep the bar balanced over your scapulae.
  
• Your stance will most likely be a bit wider than your typical squat stance. Focus driving through you feet as shown in blue here.

Snatch Balance

• Drop straight down fast; there's little pressing - if any - of the bar.
  

Front Squat

• More instruction from Boris here.
  

Quarter Front Squat

• Focus on moving your torso straight up and down.
  

Snatch Deadlifts/Clean Deadlifts

• Keep your shoulders over the bar and straighten your legs before preceding to lock out and stand tall. If you need to understand the set-up again, refer to last week's post.
  

Push Press

• Use momentum from the legs to press the bar upwards.
  

Overhead Static Lunge

• Choose a grip closer to your push press.
• No need to lunge back and forth or alternate legs every rep; put one leg out, hold it there, then go up and down.
• Emphasis going low to become comfortable in this position.
  

Front Squat Holds

Loosening Deadlift

• If you've been arching your back like you're suppose to, this is a recovery exercise for it.
  

These exercises are very similar to the main lifts. If you find this too much to learn at once, stick with the following:

Day 1
1) Snatch shrug, 8 x 1-3
2) Overhead squat, 3 x 3
3) Snatch deadlift, 5 x 2

Day 2
1) Clean shrug, 8 x 1-3
2) Front squat, 3 x 3
3) Clean deadlift, 5 x 2
4) Loosening deadlift, 1 x 8*

*Optional: Add if back is tired/taxed.

While the original program is preferred, suffering from too many exercises isn't productive as well. The objective is to become skilled enough. If you're not prepared, you might as well not bother.

With this post done, that leaves one left and will cover learning the snatch, clean, and jerk. Not only that, but also alternative methods to them and a conclusion on the topic.

Other posts in this series,

• Part 1: Mobility
• Part 2: Set-Up
• Part 4: Full Competition Lifts
  
• Conclusion
  

Iron Resiliency, Session 6: Prioritization & Planning

A cleaner desk leads to better planning.
It was much worse a few days ago.

To recap the last five weeks,

Session 1: There is a cause for certain thoughts we have leading to how we feel.
Session 2: The thoughts can be formed in a way where we unjustly blame ourselves.
Session 3: Mistakes are exaggerated and we tend to focus on one detail or worry about things we cannot change as opposed to the ones we can change.
Session 4: How we handle dealing with people close to us.
Session 5: Learning effective communication is key in explaining your goals to others and closely examining them yourself.

In today's penultimate post of Iron Resiliency we'll be discussing prioritization.

What's more frustrating than doing work to gain nothing? The time used is long gone and could have been put towards something more productive or worthwhile. This brings up two questions.

Always ask, "where am I pouring your efforts?" and "am I setting myself up for success?"

• Fat loss: Are you doing too much of the wrong kind of exercise? Running all the time? Or are you not tightening up your diet?

• Hypertrophy: Are you incorporating enough compound movements? Is there adequate recovery and caloric intake?

• Strength/Performance: Is your training designed to reflect your goal(s)? Emphasis on volume-based work can prove detrimental.

For any fitness-related goal, are you looking at the big picture outside of your workouts? Does your lifestyle reflect what you're aiming for? Is there some way you're keeping yourself accountable?

By developing a sound plan and adhering to it you'll be able to track your own progress.

Developing a rough general plan then proceeding to break it up into smaller parts gives you a better understanding of how to tailor it accordingly. In turn you can micromanage everything and step back to see how it affects the goal at hand.

1) State your goal and compare it to what you're currently doing.

2) Work backwards from your goal and plan accordingly. List your changes.

3) Have a clear picture of each step. Does it make sense?

4) Step back and look at what you've created.

To illustrate this method, I'll go through an example of my own I'm implementing. I have to drop a few pounds for an upcoming strongman competition because I'm too close for comfort to the next weight class up.

1) I need to lose fat while retaining muscle. Before deciding this, my diet was to gain weight.

2) Since fat loss is the plan I need to alter my meals. Before I was relying on nuts to bump up my shakes' calories, going large on portions, and eating more carbs than were needed - such as oatmeal for breakfast.

I'll reduce nuts in my shakes, add more protein & veggies to meals, eat until I'm content (not stuffed), and replace my breakfast with eggs, veggies, and green tea to burn more calories.

3) Reducing the items I used to gain weight would knock my calories down. Providing more protein and veggies will minimize muscle loss. Eliminating useless fillers - extra carbs - also will reduce my caloric intake. So far it makes sense.

4) By reducing calories in a few key areas I've made a caloric deficit in my diet to achieve fat loss.

Breaking apart a large plan into more manageable steps makes it easier to tackle.

Now, I mentioned in session one I'd create a month long program for the end of the series and I've done just that.

Here's a straightforward program anyone can follow - intermediate experience recommended - to really kick up their confidence in the gym.

Session 1
1) Trap bar or sumo stance deadlift
2) Barbell supinated (underhand) rows from floor*
3) Weighted dips
4) Front squat holds

Sets & reps
1) 6 x 2
2) 3 x 4
3) 3 x 4
4) 3 x 20s

*If using less than 135lbs. and no bumper plates are available, perform in the squat rack with the bar resting on the safeties in the first hole from the bottom.

Session 2
1) Any variation of the back squat that isn't the back squat [front, Zercher, overhead, box, pins, etc.]
2) Weighted neutral grip pull-ups (preferably shoulder-width)
3) Barbell front or behind the neck push press
4) Vertical Pallof press

Sets & reps
1) 6 x 2
2) 3 x 4
3) 3 x 4
4) 3 x 20s per side

Rest: 2 minutes between sets.

NOTE: For exercise #1 in either session, if you're familiar with ramping sets and prefer it then feel free to go that route.

Be sure to have at least two days of rest between each session. And to make it progressively more difficult I'll direct readers to the progression outlined here. (Or you can just add weight every week, taking the 4^th week off as a deload.)

Why is it created like this? It's short, but full of big compound movements with a low-volume scheme allowing the trainee to work with very heavy weights. Additionally since the body is strong at most of these variations the movements will be particular easy if using only a moderate weight.

Take for instance the deadlift: With the exception of a rack pull, most people can pull more weight either using a trap bar or with a sumo stance.

In other cases, the movement is meant to take the trainee a bit out of their comfort zone (i.e., vertical Pallof press). Or it may be a combination of the two factors - weighted dips or front squat holds.

In any case, everyone in the gym will be staring at your beastliness. Near the end of this week I'll post a formal conclusion expressing my thoughts on the series and why I wrote it.

And with that, so comes an end to Iron Resiliency. I hope it was an enjoyable six weeks for those who stuck around. Thanks for reading.

Holiday Damage Control

Turkeys: Robots in disguise?

Since people gorge on copious amounts of food during the holidays, Carter Schoffer brings you tips to reduce guttus maximus this Thanksgiving.

"In order to hedge against the unfavourable body comp effects holiday meals have, there are a few easy to follow strategies you should employ. These being -

• Exercise or perform a physical activity an hour or two prior to the meal. This can be a resistance training bout, cardio bout, long/brisk walk, playing with the kids (if you have any) or some "fun" with your significant other.

• Consume a protein shake (just a scoop of a milk protein blend with some water will suffice), a few fish oil caps and a piece of fruit (pear or apple) about an hour before your meal. This won't "spoil" your meal as it won't be all that filling but it will put a dent in your cravings while still allowing you to eat enough to be satiated. It will also go a long way toward blunting the blood sugar / insulin response.

• Eat your veggies first. This works along the same lines as the above bullet point. Be sure to have a good large serving or servings. Again you'll still be able to enjoy the other foods but eating the veggies first places priority on good nutrition while blunting gluttony.

• Go for a walk or perform some other form of physical activity after the meal, before passing out on the couch.

• Consume a cup of green tea (2 bags) before and after the meal.

• Optionally if you've had experience with ephedrine in the past you may wish to take 16-24mg with the green tea 30 min or so before the meal. This is completely optional and I don't exactly recommend you do this. The reason why you would wish to do this is because it will upregulate your metabolism while also giving you an artificial energy kick to get the exercise / physical activity done. Furthermore, it's a mild anorectic. Other less aggressive "fat burners" may also be useful."

Have a good time everyone.

When Anna Meets Jane, part 4: A Start to the Right Path

Step 1, give those good-for-nothing
weightless dumbbells to someone else.

Not too much fluff in this post, just the information you need to get started. But, a quick recap is in order.

Part 1: There are reasons why women don't like their body.
Part 2: Other minor external reasons exist as well, which are quite significant.
Part 3: Problems are encountered when armed with less-than-optimal information.
Part 4: Better information for you to use.

Let's start with nutrition.

Nutrition

First, here are solid guidelines that anyone can follow. Specifically, the 7 rules of good nutrition.

"1. Eat every 2-3 hours, no matter what. You should eat between 5-8 meals per day.

2. Eat complete (containing all the essential amino acids), lean protein with each meal.

3. Eat fruits and/or vegetables with each food meal.

4. Ensure that your carbohydrate intake comes from fruits and vegetables. Exception: workout and post-workout drinks and meals.

5. Ensure that 25-35% of your energy intake comes from fat, with your fat intake split equally between saturates (e.g. animal fat), monounsaturates (e.g., olive oil), and polyunsaturates (e.g. flax oil, salmon oil).

6. Drink only non-calorie containing beverages, the best choices being water and green tea.

7. Eat mostly whole foods (except workout and post-workout drinks)."

Now don't be silly and try all 7 at once. That's asking for failure. Try one at a time. After you've mastered one, incorporate a second rule into the mix. In other words, can't make a baby sprint if the baby doesn't know how to crawl (let alone stand).

Are the rules set in stone? No, of course not, but they work well for those who have no idea how to eat for fat loss. Also, take note that it's important to eat when you're hungry rather than every 2-3 hours. But, if you consume a regular-sized meal, expect hunger to strike roughly every 2-4 hours at least and if you haven't eaten enough, you'll become hungry sooner than normal.

And what if you don't want to eat vegetables for breakfast? No worries, double up at another meal, like lunch or dinner.

The rules are for guidance.

Now, that alone isn't enough. People have questions.

I look at a lot of blogs and websites to learn more. Some are good, some aren't. The most I come across that are good are exercise-based, while dietary ones are more about listing recipes.

Eh, that's alright, but it could be better. That's why I'm plugging Georgie's site into this post, www.askgeorgie.com. I was going to list Precision Nutrition, but well, you need to pay for that.

Georgie is a Registered Dietitian, the Sports Dietitian for Rutgers' - my university - athletics, lists recipes, but above all that, my favorite part? She discusses how nutrition and exercise interact - a perfect example is here. The two help one another out.

The bonus? You can submit a question which she'll answer in detail.

This should be more than enough to get you started to slim those thunder thighs. But, what about exercise?

Exercise

I wrote a simple beginner's strength training program, which if you're interested in, you can download for free by clicking here (it's a MS Word document). If someone follows it, let me know and I'll write a new one for the next 3 weeks.

All the information you need is in the document, but I'm going to list the dynamic warm-up movements and the program's exercises here with demonstration links. You can watch them to see how they're performed. Click the superscript number to view a video/picture.

Dynamic warm-up

• Standing hip flexor/quad stretch ^{1 I}
  
• Side-lying leg raise ² [let your toes point straight ahead]
• Glute bridge ³
• Wall slides ^{4 II}
  
• Pec stretch ^{5 III}
  
• Split squat w/ overhead reach ^{6 IV}

I: For each repetition, hold the leg for a full 1 second count then release.
II: Keep the back of the hands on the wall and actively rotate/press them into the wall. Good explanation here.
III: For each repetition, hold the stretch for a full count of 1 second.
IV: Minus the bar and stay in place rather than moving back & forth.

The program

• Pull-through ⁷
• Conventional deadlift ⁸
• Underhand seated cable row ⁹
• DB bench press ¹⁰
• Plank [standard version] ^{11 V}
• DB goblet squat ¹²
• Overhand lat-pulldown ¹³
• Standing DB press ¹⁴
• Single-side DB farmers walk ^{15 VI}
  

V: First shown is the standard version. Perform against an incline or spreading your feet apart if the floor version is too difficult. An incline bench works great.
VI: One dumbbell at a time on each side. Hold on your left side for certain amount of distance, then the right side, that's 1 set. Squeeze hard, walk tall & straight with good posture. Set's done when your form deteriorates or you can't hold on any longer.

That's all there is to it. If there are any questions, ask away on this post or shoot me an email at nielkpatel425@gmail.com and I'll be more than happy to help out.

While this concludes the series, I'll write a formal conclusion for the entire series, and express my own thoughts on it all. Expect it Thursday.

Now, for those who do follow this program and advice, that's great! Best of luck! I hope you all enjoyed this. That's all I got.

Maybe you'll look like this by 2011.
One thing's certain, this lady has no jiggle.