“Before enlightenment, chop wood, carry water. After enlightenment, chop wood, carry water.” Just a public service reminder : consistency > programming sophistication. Or novelty. This is always the case. And not just with strength and conditioning, but just about everything in life. We always come back to Occam’s Razor. 80/20. Just eat real food (hat… [More…]
Old School Rows and Dips
“Leadership is a matter of having people look at you and gain confidence, seeing how you react. If you’re in control, they’re in control.” – Tom Landry Throwin’ another workout at you today, and it doesn’t get any more basic than this: A1) landmine rows: 100/10, 125/10, 150/10, 175/7, 200/7, 225/5, 5 A2) weighted… [More…]
Sprints & Bars Workouts, New School Dips, and Proper Hydration
Controlling those elements that you can makes you Wolverine-like to those things you can’t.
A Max Effort Day Example
“The only way to do great work is to love what you do.” – Steve Jobs Former beauty queen and current jujitsu beast, Whitney Miller, following an ARX-heavy, Efficient Exercise throwdown. Read her take on the action, here. A few weeks ago, in “Autoregulating the Max Effort Day”, I discussed using a “density maximum” on a max… [More…]
Autoregulation? Drop-off? What’s the Difference?
“No one can make you feel inferior without your consent.” – Eleanor Roosevelt I’ve fielded some very good questions about the concepts of “Autoregulation” and “drop-off” lately, so I think I’ll dive into a little deeper explanation and elaborate on these ideas using a couple of actual workouts. I’ll also toss a couple of new… [More…]
Autoregulating the MetCon
“You miss 100 percent of the shots you never take.” – Wayne Gretzky Old school — Walter Payton, “Sweetness”, chargin’ the hills Here’s a workout that I and my good friend, Bryan Barksdale, knocked-out this week. What I’d like to cover are some of the various ways we can Autoregulate this very basic MetCon… [More…]
A Walk Through the Five Ts: Tools
“The only sin passion can commit is to be joyless.” – Dorothy L. Sayers Dog food GPP. Doin’ my part to “Keep Austin Weird” by single-arm overhead strolling the few blocks from the pet shop to Efficient Exercise’s Rosedale studio with with a 50lb bag of mutt food. Did I gather any looks? Hell, this is Austin —… [More…]
Punchin’ the Clock
“Whoever is out of patience is out of possession of his soul.” – Francis Bacon I so wish I could remember the above quote when I come across mainstream dietary advice like this. But alas… BTW, the entire series, of which the above linked article is but one part, is a pretty good mainstream take… [More…]
Autoregulated Dip Sessions — A Comparison
There is not a truth existing which I fear… or would wish unknown to the whole world. – Thomas Jefferson Back on June 20th, 2011, I performed an autoregulated dip session in which I hit 6 reps at 90 lbs. On Wednesday, November 21, 2012, I again performed an autoregulated dip session, but this time… [More…]
Another Sprint Drop-off Example
“The man who never alters his opinion is like standing water, and breeds reptiles of the mind.” – William Blake I’ll first set this up by looking at last Thursday’s weight room session which consisted of squat cleans and dips. The dips were the focus of the workout, and were autoregulated; the squat cleans were… [More…]