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10 Feb 09

T-Nation.com | Rebuild Yourself with Complexes

  • Complex A for Eights

  • Complex A

    Complex B

    Complex C

    Complex D

    Complex E

    Complex F

15 Dec 08

T-Nation.com | More New Techniques You've Never Tried

  • If you do 2-3-5-10 for a total of five sets, you'll have done a total of 100 reps, and your shoulders will be finished for a few days. The upside of this training is that there's very little nervous energy or stress going through the system when you train with this method, unlike 10x10 when you need a force of will to drive through a full workout.
  • I've found this ideal for all pressing workouts. If you can handle ten pull-ups without too much strain, try it with this, too. Rowing for 100 reps seems risky to me, unless you can maintain quality positions and do quality reps. Please don't try this with any weight or exercise that you're not going to control.

    Having warned you, I find that I can use this rep scheme over three workout sessions. It's a great way to build up a lagging lift or upper body issue. Try this simple week-long plan.

    Workout One

    Back squat or front squat 2x5
    Deadlift 2x5
    Military press variation 3x2-3-5-10
    Pull-up 2xMax reps
    Any ab exercise

    Workout Two

    Back squat or front squat 2x5
    Deadlift 2x5
    Military press variation 5x2-3-5-10
    Pull-up 2xMax reps
    A different ab exercise

    Workout Three

    Back squat or front squat 2x5
    Deadlift 2x5
    Military press variation 2x2-3-5-10
    Pull-up 2xMax reps
    Another different ab exercise

    Note how simple the three workouts are, because we're trying to stick with the rules of experimenting. After this sample week, do what you'd consider a "normal" workout and test to see if you're pressing things with more ease.

    If you like this little variation, try to slowly add an additional 2-3-5-10 exercise into your training. Pleasedon't go crazy and do 100 reps of five exercises on the first day. That's the kind of thing that idiots like me do. You don't want to do that, okay?

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19 Nov 08

T-Nation.com | 20 Reps Squat Challenge

  • As I approached the throne of the great God Squat

    My legs began to tremble and my face grew hot

    I knew he was a difficult God to please

    And that before him all must bend their knees





    I quivered and I shook as I stood before the throne

    For by his mighty power many weak legs had grown

    His penetrating gaze was almost more than I could bear

    So I bowed my head in a brief and silent prayer





    The bar in his hands held many a blackened plate

    Poised as if to crush me with their awesome weight

    Slowly I approached as if this act would be my last

    In my head I saw visions of memories from the past





    As scenes from my life flashed within my mind

    I realized that this God was neither benevolent nor kind

    His purpose was to torture and inflict terrible pain

    His excuse was that without these, there would be no gain





    As the great God Squat placed the bar upon my back

    My muscles began to twitch and my joints began to crack

    "Bow down before me!" he screamed inside my head

    As he laid his hand upon me I wished that I was dead





    I screamed and cursed and pushed with all my might

    Until my heart was pounding and my face turned white

    My head was throbbing as stars burst inside my skull

    My vision gew dimmer and my senses began to dull





    No longer could I stand to bear this evil abuse

    As slippery with sweat my grip began to loose

    The bar refused to budge no matter how I tried

    As I plunged to the depths and in agony I cried





    As I staggered away from within his clutching grasp

    My head was reeling and my breath came in a gasp

    The heaving of my stomach could no longer be restrained

    As I spewed upon the ground the contents that remained





    Little did I realize that he hadn't finished with me yet

    As I gazed into his eyes he beckoned me for another set

    It was there upon the floor that I knew at once within

    That never again would I be able to live a life of sin !
01 Oct 08

T-Nation.com | 20 Pounds in 20 Weeks

  • Dr. John's Chili

    Chili is one of the best ways to get a massive helping of protein from ground beef, together with a healthy dose of fiber from beans, our wonderful legume friends. Add a bunch of spices and vegetables, and you've got yourself a nutritive meal that can be made in bulk and stored for the week.

    Many of the best chili recipes use corn meal to thicken-up the dish. This is great for the taste buds and texture, but we'd rather not have the added carbs from corn. Instead, we use cashew meal, which serves to thicken the chili, as well as adding a unique taste. Not to mention a healthy dose of monounsaturated fatty-acids.

    This pot of stew could feed a village in Ethiopia for a week, so be prepared to store about 4 day's worth.

  • Ingredients

    4 pounds extra lean ground beef (96%)

    4 cans kidney beans (15.5 oz per can), drained and rinsed

    2 large onions, chopped

    2 large tomatoes, chopped

    1 pound carrots, peeled and sliced

    4 bell peppers: 1 green, 1 red, 1 yellow, 1 orange, cut into 1/2-inch squares

    6 cloves garlic, chopped

    Two 46-fl oz bottles V8 vegetable juice, spicy hot

    Cashew meal

    Spices: 4 tablespoons chili powder, 1 teaspoon cumin, 2 teaspoon paprika, 1 teaspoon celery seed, 1 teaspoon fresh ground pepper (for a quicker version, you can use 3 packages chili seasonings mix, but it won't quite be the same!)

    Instructions

    In a large skillet, brown the ground beef, one pound at a time, over high heat together with the garlic and onions. If your skillet is large enough (i.e., a wok), you can brown the beef all at once to save time. On the last batch, add the spices after the beef is browned, and continue frying for another couple of minutes. Add the browned beef to a very large pot with a lid, and then add the beans, tomatoes, carrots, peppers, and V8 juice. Bring to a boil, then reduce heat to simmer.

    To make the cashew meal, process the cashews in a blender in short bursts, until a grainy meal is formed. Do not process for too long or you will have cashew butter. Stir-in the cashew meal, cover, and simmer for an additional 30 minutes.

    Prep Time: 1 hour

    Difficulty Level: Easy

    Servings: 10

    Nutritional Information, Per Serving

    <!--td rowspan="11" valign="top"> </td-->

    Calories (k/cal)

    637

    Protein (g)

    71

    Carbohydrates (g)

    53

    fiber (g)

    11

    sugars (g)

    18

    Fat (g)

    13

    SFA (g)

    4

    MUFA (g)

    6

    PUFA (g)

    2

    omega-3 (g)

    0.1

    omega-6 (g)

    1.1

05 Jul 08

TESTOSTERONE NATION - Shut the Hell Up and Listen

  • Points to Ponder
19 Jun 08

TESTOSTERONE NATION - 3 Tape Measures of Progress

  • Measure your progress in the weight room one of three ways:

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07 Jun 08

TMAGNUM FORUMS - One Lift A Day Support Group

  • I'm getting ready to start my fourth OLAD cycle tomorrow. Through trial and error I've settled into a specific wave parameter that worked miracles on my third cycle. I've set so many PR's in the last few months that I can't believe it. Since I have no clue what kind of percentages you guys are using on your waves, I'll just throw mine out there as a point of reference.



    Week 1



    Set 1 50% of scheduled max weight

    Set 2 70%

    Set 3 85%

    Set 4 scheduled max weight

    Set 5 80%

    Set 6 92.5%

    Set 7 max weight again (sometimes I may

    go up or down 5 pounds here if the

    max set was too hard or too easy)



    Week 2



    Set 1 50% of scheduled max weight

    Set 2 70%

    Set 3 85%

    Set 4 scheduled max weight

    Set 5 90%

    Set 6 same as described for Week 1



    Week 3



    Successive sets of 40%/60%/80% of scheduled Set 1 weight (for 5 reps)

    Then I follow my prescribed rest period

    and begin with Set 1.
    • Nice example of weight percentages for OLAD program. - on 2008-06-07
    Add Sticky Note

TESTOSTERONE NATION

  • 12 Steps to a Bigger Bench

    1 ? Train the Triceps

  • 2 ? Keep your shoulder blades pulled together and tight.
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