So, just how does one prepare for the rigors of moving day (actually moving days…or even more appropriately, daze)?  Well, if you’re an idgit like me, you do so by cranking-out a couple of tough-ass workouts in the days prior, just to be sure that you’re good & well zorched even before lifting that first dastardly-heavy armoire.  What the hell was I thinking?  Well, to put it simply, I wasn’t.  Even as Meesus TTP and I sat through the signing process at Alamo Title Company, two thoughts ran through my mind.  One was that I actually did have a positive net worth there for a while, during that short time I was out from under my last mortgage; the other was that, yes — quite possibly, ripping-off 12 sets of power snatches was no way to prepare for the following couple of day’s worth of toting around the assorted heavy and cumbersome accumulations of 45 years of wanton consumerism.  My grandfather’s advice to me when I was a young lad (but already knew everything there was to know) — and which I promptly dismissed as the babblings of a madman — was to never own more than you could carry across the river; I’m sure his soul had a good laugh at my expense this weekend.

Wednesday’s session; Mike Mentzer HIT, anyone  🙂  I pulled-off this doozie at the Efficient Exercise downtown location:

Tru squat: (weight – 100, counter weight – 115, wide stance, 3rd pin, 4040 tempo*) 12, approx. 15 secs. rest, 10 – then immediately to:

Super-slow leg curl: 150 lbs x 10, approx. 15 secs. rest, 10 –  4040 tempo

Nautilus Pec Dec: 110 x 7 ( 4040 tempo), then immediately to:

Nautilus chest press/crunch: 150 x 12 ( 4040 tempo)

Nautilus pull-over: 200 x 10 (4020 tempo), then immediately to:

Strict reverse grip pull-ups: bodyweight x 6, 15 secs pause, 4 (5010 tempo)

Nautilus shoulder lateral raise: 160 x 10 (2040 tempo), then immediately to:

*X-Ccentric upright press: (no counter weight, no added weight) x 7 (4020 tempo)

Friday’s between-client power snatch session, Efficient Exercise Rosedale location:

And by the way, this one might not rank very high on the creative scale, but damn if it doesn’t reek of effective work!

power snatch: 115 x 7, 7; 135 x 7 sets of 3.  45-minute break, then: 135 x 5 sets of 3

X-Ccentric Equipment

*This is some of the the coolest, most inventive pieces of equipment (next to its kissing-cousin, the CZT line of equipment) that I’ve run across in all of my years in the iron game.  Part free-weight, part machine — a true hybrid piece of weight training equipment.   With the added bonus being that it looks downright medieval 🙂

The cool thing about this equipment — aside from fantastic leverages, biomechanical suitability and a fabulous strength-curve matching  — is the ability for the trainer to apply precise amounts of positive and/or negative assistance to the trainee.  Check-out the following couple of clips to get a feel for what I mean:

[youtube=http://www.youtube.com/watch?v=Tr2LsKv8Cmk&feature=related]

[youtube=http://www.youtube.com/watch?v=UxH8KHx3BBo&feature=related]

[youtube=http://www.youtube.com/watch?v=ine11IyyuIc&feature=related]

As you can see, there is no limit to to the way this piece of equipment can be utilized.

As is with the CZT, the X-Ccentric line of equipment is a fantastic addition to the weightroom arsenal.

6 COMMENTS

  1. Holy HIT!!! That IS a beat-down. Pulling off 6 undergrip pulldowns after pre-exhausting with Nautilus pullovers is a testament to your strength.

    That Tru-Squat is quite the experience huh? As is the X-Ccentric line. I was given a 3 set hyper workout on that line in Indianapolis a few years back that was one of my hardest workouts ever (in a suit and tie no less).

    Looks like you’re gonna have some fun in your new playground.

    Doug McGuff

    • I’m lovin’ the new playground, Doug! Great equipment, fantastic town, enthusiastic clients, and way-cool associates…who could ask for more?

  2. Keith,
    Yes, I’ve been interested over the last few months regarding your inclusion (perhaps, I’m just now noticing) of pre-exhaust (single joint) exercises before hitting same muscle in a compound/double joint movement. I recently read Mike Mentzer’s book that he did with John Little, and realized intuitively that I was reading through materials that you had already looked through… ala “Theory to Practice.” It also made me realize how much influence Mike had on McGuff’s approach, not to mention that Body By Science had the involvement of Little in common.

    As I read through your workout just now, and as I think about my workouts over the last couple of months after fusing together teachings from your site, Doug’s BBS, Mike’s HIT approach, and some great pointers from Carl’s Super Human Radio… I have probably had more progress and had more light bulb moments than in all of my 20 years lifting weights.

    It’s been interesting to see you take advantage of this isokinetic equipment as you apply your approach. I was thinking the other day how nice it would have been if Mentzer could have witnessed the Paleo/HIT movements overlapping. Had he had access to the current online research and collaboration, blogs, networking, I can only imagine how much he would have enjoyed that.

    I know I’m bouncing around a bit in this comment. Gotta go to work. Just one quick observation, one of the things I have been experimenting with over the last couple of months is alternating more or less on a weekly basis depending on the workout, doing pre-exhaust and post-exhaust. I got cert’ed via John Philbin’s program, the legendary strength coach for the Redskins back in the Hogs’ glory days.

    I absolutely understand the benefits of pre-exhaust, but starting out with the compound movement, and then doing the iso exercise (e.g., post-exhaust) really does throw you for a loop. I’ve been racking my brain to try to think of the benefits of the post-exhaust, other than “muscle confusion/variety” which somehow seems to me to be an insufficient answer as to whether a post-exhaust has any merit. I like mixing up the pre and post exhausts though, b/c at a minimum it keeps my workouts interesting & engaging.

    Looking forward to reading more, Keith. Thanks for keeping up the observations, really have learned a lot. Thanks, Doc McGuff. In the gym I feel more like a scientist who should be wearing a lab coat rather than my workout gear.

    • “…As I read through your workout just now, and as I think about my workouts over the last couple of months after fusing together teachings from your site, Doug’s BBS, Mike’s HIT approach, and some great pointers from Carl’s Super Human Radio… I have probably had more progress and had more light bulb moments than in all of my 20 years lifting weights…”

      Super happy to hear this, Zachary. And yes, we are all scientists at work on our n=1 experiments.

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