TRAINING LOG: Duncan McCallum

C. Smith wrote: "working chest" =! benching

Is it scary that a man this big is trying to use programming logic in his response....

...or scarier that my OCD really wants to correct it?

Not saying you have to bench at all...just using my exercise science degree that cost me so much I am still paying for it.  I've heard things similar to your 'no sport carry over' get expounded to 'i don't need to work chest'.  In our cases, we have such strong backs relative to the general populace, we can get hurt if we are not balanced.

Ok...done with my minutiae.  Back to throwing and watching Duncan kick all our butts with his casual weights like Greg does to my ego in his thread.

I hate benching with a passion and think it's stupid. Incline pressing is okay I guess and I'll admit I started doing it recently. Overhead pressing and the different variations are better in my opinion and probably more usefull. I'll admit I am horrible at overhead and neglected it for many many years but have seen the light and am starting to do more of it.

As far as imbalances go, while I think there needs to be balance, I think many people are more imbalanced to the point where they need back work rather than the other way around. We've grown up with the idea that lifting meant benching and it's still the layman's first thought when thinking about lifting. I mean how many times have you been asked "how much ya bench?" I rarely have non-strength-athletes ask "how much ya pull?" Gyms all over the country are full of people in $50 affliction t-shirts benching and curling like mad, overhead work is rarely done anymore and IMO a more impressive test of strength. I'd much rather pull, squat or do some OHP than do a bench press.

Monday...A little note...I really wanted to get after it this morning.  Set the alarm for 4:00 a.m. and headed to the gym.  Freezing outside.  One nosebleed later, this is what I have to show for it:

Bench...(Yeah, whatever!!!)

315x5x5

Squat

315x10x5...Done as quickly as possible.  Down to 90 then popping up out of the bucket.  Gettin' my Vincent on!  Except they do it with 500 pounds.

Tricep Pushdown...These count

250x15x5

GoodMornings...JC the legs were shaking.  Feet a bit wider than normal, good and slow on the way down then quick on the upswing.

315x10x5

Iso Shoulder Press...Nautilus Machine, 4 45's per peg (Not sure what the apparatus weighs so I did not incorporate that into the total)

180 per arm...360 total...360x8x5

The Killer...WTH was I thinking.  See, all this time I thought advice from Myles and Don and the Baabasaur would be great.  Clearly, those men are much tougher than I am. 

Snatch Grip RDL's with wraps...Not the widest grip ever, but passable.

405x15x3

Nose started pouring blood after the second set...cold air caused it I'm sure; I had no gas left so it wasn't intensity.

Total Reps = 285

Total Pounds = 92775

Tonnage = 92775/2000 = 46.3875

I don't math so well...feel free to check/correct it. 

Probably some local fisherman, out for a pleasure cruise, at night... in... eel-infested waters...

Core-specific...hmmm...

I have Zerchers Wednesday, does that count?  Front squats with all the abs tight?  I used to do plate winds all the time, working on the heel/toe transition, but can't really do that at the moment.  I do lots of ab work for a fat man (hard to tell, I know) and as soon as I can run around again (no running for the time being) I will be living in a plyometric hell.

Frankly, I never really saw the point of core exercises in and of themselves; in my opinion, which is both free and simultaneously worthless, my core gets enough work.  I would much rather focus on the posterior chain than doing loads of core work.  Personally, I feel like the whole idea of "core" is something made popular in "fitness centers" and "health clubs."  Something that can be slapped all over wobble boards, ab-rollers, and those inflatable balls..."This will make your core strong!"

Now, I will be the first to admit that mine is probably not the example to follow here.  Core-crushers must be at least partially legit, or folks like Hadley wouldn't do them.  Weak abs = Sore back.  I don't typically have a sore back, so I assume my abs are strong enough.  And we know assumption is the mother of all scew-ups.

I guess if you consider your hip flexors part of your "core" then yes, I work those, or will, when my knee is all better.  Sprints sprints sprints.  Drag the sled.  Makes you greasy fast, ala Baab, and has a direct translation to caber...remember Nathan Burchett, aka Barry Allen, in Minnesota?  Zoom-zoom.

i tend to agree with the notion of the "globo gym/tony little core" stuff that provides lots of marketing opportunities and not necessarily any meaningful results.

My thoughts on core have more to do with throwing specific core work designed to functionally strenghen the connection between your two planes, the lower and upper body.  the lower body generates alot of force.  if its not translated to the upper body and out to your levers, you're running in quicksand.  and, they are great for developing timing.

I think stuff like core crushers, cable side pulls, suitcase carry, hammer winds, plate twists, etc.  are probably pretty good stuff.  during the 08/09 offseason i got away from working the core thinking the training i was doing was good enough.  well, look at my numbers.  they were subpar, AND i pulled an ab.

I think Ryan Vierra is a good example of someone who does alot of throwing specific core work.  he's not bad.

much love. 

Alan,

Sounds like I owe you an apology Hoss.  I have love for just about everyone who goes to the gym on a mission.  I used a Bosu ball for the first time yesterday in physical therapy...good Lord...that was no punk.

I hate "fads."  I really dislike the way we are led around by the nose by folks like Jillian Michaels, Billy Blanks, Dr. Phil...I believe in my heart we are losing/relinquishing our ability to be free-thinkers.  Nothing p*sses me off more than seeing folks doing cosmetic lifts wearing NASA-inspired "As Seen on TV" thermal suits and Nike Livestrong Ultra gloves with a $13 bottle of water distilled from Tiger Wood's sweat glands.

It's about effort, not appearance.  This crap floating around the gym makes my head hurt.

But you are right Big Man...it is for me to think and not to say.  Please accept my apology; I would never diminish or cheapen the efforts of someone who is giving fitness a chance.

Duncan

We really shook the pillars of heaven, didn't we Wang?

Duncan McCallum wrote: If my knee will hold me I'll be there, provided there is room for a Texan.

I hope they have room for two.  Hoping to make the trip again this year.

Duncan McCallum wrote:  Running in a month, maybe throwing in two.  Time to get serious!

What is this "running" you speak of? It reminds me of this fad in the 70s called ?yogging....apparently you just run??..??

Great lifting Hoss! Very proud of how you are handling this injury, in attitude and passion in the gym. I haven't seen you have one hickup.  And geez still, a busted knee and you're still pulling upper 500s. Nice!

MM

Dude,

I would not miss a chance to lift with THE Quint Melius.  Honored and humbled.  Count on it bro.  Might even drag Johnny Irvin to the gym...

Will be good times partner.

An hour and a half...maybe a little more.  I go fast man.  Especially when I can superset things.  The decline bench is right next to the tricep machine which is right next to the cambered bars.  I can knock that stuff out quick.  Did squats, stripped some of the wheels off, dropped it down to the pegs and rolled right into partial deads.  Finished those, dropped weight to 225 and pulled it out of the rack to the floor and went for the snatch grip deads. I don't like to go to the gym and screw around. 

I read somewhere if you are in the gym for more than 2 hours you aren't making gains, you are making friends.

I would probably benefit from a little more rest.

I guess I am resistant to change.  There has been some discussion/research to suggest that more rest is better for strength/power athletes...get your gas back and then get after it again.  I have been blessed with fast recovery from heavy lifting days/high volume days, so I probably push a little harder than others...maybe to my detriment, maybe not.  On the other hand, I have found that a solid base in nutrition makes a difference; so much of that recovery comes from hydration, good protein intake, etc.

Could I cut down the number of exercises I do per session?  Yup.  Could I lighten the load and still make solid gains?  Maybe.

We'll see in 2011.  Until then, it is on whoever reads this to teach me something through your example.