“Something has been irking me lately and it’s exactly what I coin “The Pussification of America.”
On the flip side, I’m sure this article will get me in a lot of heat, mainly by those who are contributing to the weakness.

There is a rare breed of people out there who are also ranting about this and will understand where I am coming from, regardless of being male or female. I have a funny feeling it’s on the minds of many and I do not stand alone.

Not sure what’s going on in other countries, but in the states we’ve got one too many strained hamstrings, too much “I’m tired”, too much “I just gotta get my mind into it” B.S. floating around.”

You can read the rest here.

Stay Strong, Hungry, & Healthy,
D

Bench Press – 405 x 1

Click here to view the embedded video.

Deadlift – 605 x 1

Click here to view the embedded video.

As always stay healthy,

David

The first program is a  power/strength based routine that will get you strong and put on some nice size gains. This one isn’t for everyone especially if you are a hard gainer, but if the program works for you it will really work for you.

The second one consists of two variations of a hard gainer routine for anyone who wants to put on size but can’t seem to do it. Of course your diet has to be in check but this type of program makes it easier for that to happen and gives your body plenty of time to recover/grow. One variation is a 2x a week routine and I can pretty much guarantee no one will follow this because it is only 2x and you don’t think you are doing enough to get bigger, but in all reality pretty much every single person would make the best gains off this program, so I will also include a basic 3x a week program as well.

Program 1:
Power Builder Routine – 3x A Week

Week 1/Workout 1:

Squat: 2 x 5
Glute/Ham Raises or DB/BB Straight Back Straight Leg Deadlifts: 3 x 10
Bent Over Row: 4 x 6
EZ Bar Curl: 3 x 8
Calf Raises: 1 x 15 – These are done DC style so you explode up and slowly go back down holding the bottom stretch for 15-20 seconds each rep.

Week 1/Workout 2:

Bench Press: 3 x 3
Incline Dumbbell Press: 4 x 8
Military: 3 x 8
DB Skull Crushers or Tate Presses – http://www.youtube.com/watch?v=2GQaG_hpcz0 3 x 10
Kneeling Cable Crunches or Other Weighted Ab Exercise 3 x 10

Week 1/Workout 3:

Deadlift: 3 x 5
Leg Press: 2 x 10
Pull-Up or Lat Pull-Down: 4 x 6 (If doing pull-up add weight to just get 6)
Alt Dumbbell Curl: 3 x 8
Calf Raises 1 x 15 – These are done DC style so you explode up and slowly go back down holding the bottom stretch for 15-20 seconds each rep.

Week 2/Workout 1:

Incline Bench: 3 x 5
Dumbbell Bench: 4 x 8
Standing Alternate Dumbbell Shoulder Press: 3 x 8 Each Arm
Tricep Pushdowns: 3 x 10
Sprinters Ab Circuit – 2-3 Rounds – http://www.youtube.com/watch?v=izDf0MCR2DU

Week 2/Workout 2:
Repeat Week 1 Workout 1

Week 2/Workout 3:
Repeat Week 1 Workout 2

Etc.

We never want to take any sets to failure and basically leave 1 rep in the tank. This helps with recover and also makes sure you are able to keep your form the entire lift.

You are going to use the same weight for every set of an exercise after warming up. This is not a pyramiding type program. Then the next time around you want to try and beat that weight or add a rep or two.

Once you stall on a lift (this means you fail to increase the weight or reps for two or three workouts) then replace the exercise out with another one of the same type.

Do not rotate out squats for something like lunges or bench press for something like flyes. On things like that pick something off this list.

Squats – Box Squats – Narrow Stance Squats –Front Squats
Deadlifts – Rack Deadlifts – Deadlifts off Deficit
Bench Press – Incline Bench – Incline DB – DB Flat – Decline BB/DB – Dips

Rotate the lifts to something else every 4-8 weeks or whenever a lift stalls.

Deload every 6th week by following the same workout but cutting the weight down to 75% and keeping rest right around 45 seconds each set.

Program 2:
Hard Gainer Routine 2x and 3x a week – Anyone can do this program and get good results off of it. You do not have to be skinny or weak to think this program is just for you.

2a:
Day One:

Bench Press: 3×6-8
Incline BB/DB Press: 2×10-12
Military Press: 3×6-8
DB Skull Crushers or Close Grip Bench Press with 4-5” ROM (Not all the way down to your chest and your index fingers should be where the knurling starts): 3×10-12
Kneeling Cable Crunches or Other Heavy Ab Exercise: 3×10

Day Two:

Pull-Ups or Wide Lat Pull-Downs: 3xAMAP (As Many As Possible – Use Minimum ¾ Your BW for Pull-Downs
Bent Over Yates Row 3 x 8 – http://www.youtube.com/watch?v=dNxZmvOdl5Q
EZ-Bar Curl: 2 x 10
Squats: 2 x 10
Deadlifts: 1 x 10

2b:
Day One:
Bench Press: 2 x 6-8
Incline DB/BB Press: 2 x 10-12
Military Press: 2 x 6-8
DB Skull Crushers or Close Grip Bench Press with 4-5” ROM (Not all the way down to your chest and your index fingers should be where the knurling starts): 2×10-12

Day Two:

Pull-Ups or Wide Lat Pull-Downs: 3xAMAP (As Many As Possible – Use Minimum ¾ Your BW for Pull-Downs
Bent Over Yates Row 3 x 8 – http://www.youtube.com/watch?v=dNxZmvOdl5Q
EZ-Bar Curls: 1 x 10
Kneeling Cable Crunches or Other Heavy Ab Exercise: 3×10

Day Three:

Squats: 2 x 10
Deadlifts: 1 x 10
Glute Ham Raises or Straight Back Straight Leg Deadlifts: 2×10

These programs aren’t flashy or filled with rest-pause sets, super sets, drop sets, etc., but they are going to give you results in whatever you are looking for no matter how advanced you are.

1) Compete in my first power lifting competition and by the end of the year hit an elite total in a raw division.  This means I have to lift a total of around ~1660 pounds between the bench press, squat, and deadlift.

2) Compete in a highland games competition and be promoted from Class C to a Class B Highland Games Athlete

3) Compete in my first Strongman Competition

Those are my main exercise based goals this year with the default ones thrown in of stay healthy, stay lean, etc.

I also have personal goals that I hope to work towards and accomplish this year.

1) Stay close with the wife now that I am able to work on this side of town continuously.

2) Really show NW Houston and Cypress area what Genesis Athletic Performance can do for junior high, high school, and collegiate athletes.

3) Build a strong network of professionals and friends in the community so I can give back.

4) Update this blog more and more with tips, tricks, and techniques to help everyone get stronger, leaner, and healthier.

What are your goals for 2010?  Leave a comment with your goals so at the end of the year you can look back and see how you fared.

I train because I everytime I look in the mirror I see that 150lb kid who only had speed going for him.  I see the same person who was fast because he was scared and was afraid to face anyone on the field or in life.  I have people tell me all the time things I don't see… how strong or big I have become.  How much I have changed, but I don't see it.  Granted I don't think I ever want to see it either.  I figure that if I ever see it and start listening to what other people say I have become then I will be content and being content with something is the first step to failure. 

My athlete's never do the same workout more than 2 weeks in a row.  Why is this?  Not because of muscle confusion or whatever term some P90X wannabe is spouting out this month, but instead I don't want them to be content with what we are doing.  If they come in knowing that they will be squatting this week, next week, the week after, and the week after that then content starts to creep in.  "I can go easy this week because I'm tired and really push it next."  What happens next week then?  Do they push it or did they realize they got away with slacking a little last week and just continue that mindset?  I personally don't want to find out.

At Genesis I only want people who have that passion and motivation to reach levels that only they know they can reach.  They don't listen to what other people say and already know what they can do.  I am in the process of putting up a goal board and will require every member, employee, and intern to have something on there.  If you aren't going to put a goal on a board and look at it every time you train then do you really have what it takes to achieve something?

Anytime someone comes in asking about the facility, Alpha Crew, athlete training, or just joining the first thing I tell them is I don't care what are you like now.  If you are out of shape, untrained, etc I don't care.  What i do care about is what you are like a week from now, a month from now, 6 months from now, and a year from now.  If you are still the same person then I don't want you to train at the facility.  You are the type of person who will hold back everyone who does plan on being different a week from now, etc. 

This probably doesn't make a ton of business sense, especially in the exercise world where gyms try to offer something for everyone, but Genesis isn't like that.  The only thing we offer is the equipment, knowledge, support, and atmosphere to get results.  After all isn't that why you train?  If looking at your own personal goal that you came up with on a board every time you train isn't going to keep you pushing harder than there isn't much that will.

I have my own personal goals especially for 2010.  These goals range from physical, competitive, personal, and business based but I plan on hitting every single one. 

Fat Grip Bench Press: 8×3

185 + 50lb chain x 3, 3, 3, 3, 3, 3, 3, 3

Satan Press: 2 Rounds

185 Both Rounds

Fat-Grip Barbell Rows: 4×12

12 x 185, 185, 225, 225*

(Supersetted w/ the Following)
Band Pull-Aparts: 4×12

15, 15, 15, 15, 15.

* Done without the fat-grips.

DB Seated Power Cleans: 4×12

35lb x 12, 12, 12, 12

(Supersetted w/ the Following)
Seated Incline DB Curls: 4×8

30lb x 8, 8, 8 , 8

Grip is wrecked, but I did manage to do all my pressing which is a good sign. There was some minor pain but I actually think working with the Fat Gripz helped allievate some of the pressure on that one spot. But then again I was also going lighter and I could still feel it.

I'm going to start working on better shoulder, pec, upper back flexibility so I can get my elbows up higher behind me in my squat to hopefully keep the weight smashed into my back instead of into my hands.

I have also been reading a ton about intermittent fasting and it might be something I try for a couple weeks to see how my body reacts and feels.

Was basically a ME lower body day but I wanted to change it up just a bit because I didn't want to do a lot of post. chain work.

Plyo Box Jumps: 4×6 – This time we went for as high as we could instead of weighted.

36"x6, 40"x6, 46"x6, 47"x6 – I was happy to be able to get the 47" and I think I can go higher. Back in high school I hit a 52" box jump one time but then I only weighed 165lbs so this is definitely is on its way up. I hope to hit a 50" sooner rather than later.

Box Squats: 3×5
405×5, 405×5, 405×5 I used wrist wraps last night and it actually made it feel better I think. I guess I will find out today during some upper body work.

Prowler Ladder:
You put one plate on each side and push the low end 20 yards. Then rest 60 seconds add another plate on each side and push the low end 20 more yards. You keep repeating until you have enough weight on that you can't finish the 20 yards. Then you work your way back down to 1 plate.

I was able to get up to 5 plates on each side for this.

Standing Cable Crunches w/ Ab Strap: 4×15
70×15, 70×15, 70×15, 70×15

Barbell Complex – 2 Rounds of:
Deadlift – 6 reps
Bent Over Row – 6 reps
Power Cleans – 6 reps
Push Press – 6 reps
Squat – 6 reps
Good Mornings – 6 reps

Completed both rounds with 135lbs

Then we drug 200lbs of tire and chain around the parking lot because it was snowing.

Multi-Grip Swiss Bar Floor Press: 4×12-15
185×15, 225×15, 12, 8
ss w/
Face Pulls: 4×12-15
50lb x 15, 15, 12, 15

Sand Bag Push Press: 3×10
90lb x 10, 10, 10
ss w/
Scapular Push-Ups: 3×15
15,15,15

Right Side Plank (30sec), Plank (30sec), Left Side Plank (30sec) – 2x reversing the order.