An Essential Training Tool: The Training Log

One of the most overlooked of training tools is the Training Log. This is simply a book, whether spiral bound or moleskine, and a pen. However these deceptively simple tools can mean the difference between victory or defeat in the gym.

So what goes in a training log? It obviously needs to have some structure, or it will be difficult to follow. And anything you write should at least be decipherable by others. The log can include anything you wish related to training: weight; food/calories; supplements; and of course your training. One must pick and choose what matters to them in their log. Some don't take supplements, or maybe don't care much about their weight, so those don't have to be recorded. However some, bodybuilders for instance, would want to be more precise with everything they do, and eat, and therefore might incude all of the above.

Why is the training log important? It is always a good idea to know where you've been, in order to know where you should go next. The training log let's you know what you've done. By knowing what you did last time, or last week, or last time you did this routine, you can better prepare for today's workout. Some say "I'll just remember", to which I would respond: "what did your workout look like, in detail, last Tuesday?" Most can't answer that in detail. I have a friend who I help plan his routines and he asks me all the time "what do you think I should do today?" (in reference to weights). I always respond with two questions: "what did you do last time?" and "how did it feel?". This helps me figure out what weight he should do this time.

So what does my training log look like? The picture above is mine. I use a moleskine notebook. Compact, durable and very high quality. I include a food log (calories too), supplement log, weight log, and training log. I structure my training log as follows:

Exercise- weight X reps X sets
i.e. Bench press- 135x5x3; 155x3

If I don't do multiple sets, I just leave off the sets. I also list them in order. Simple, consistent, and easy to follow. That's how a training log should be. It helps keep you from flying blind into your workout, and can help propel gains, and help keep you from getting injured (can, not will, a log doesn't prevent accidents or stupidity). For these reasons, no gym bag should be without one The pen truely is mightier than the sword.

My First TSC Experience

Well, I've now made my first step into competitive lifting. I traveled to Stones Gym in San Jose (155 miles) and lifted with Jordan Vezina and Bert Bower. It was a fun event with great, and encouraging people.

So how'd I do? I set a PR in the deadlift with a 405 lb pull. I never even attepted that before, my best before was 387.5.

Pullups were alright, I wasn't used to pause reps so that set me back a little. I did 18 pullups, not a PR but still good considering different circumstances.

Snatches went pretty well I think. I learned that you can do more if you rest in the overhead possition. I went with a previous best of 70 reps in 5 min, expecting to get 80. However with my new knowledge I was able to crank out a solid 85 reps. I was very happy with that, and look foreward to improving. My biggest problem was that I was getting a forearm pump, that made things harder.

My rank was 42 out of 79. I was hopping for something towards the middle and it looks like I succeeded. My deadlift ranked 40, my pullups ranked 27, and my snatches ranked 54.

My goals for next time are to deadlift 445 (or a triple bodyweight), 25 pullups, and 120 snatches.

Had a ton of fun, now time to get ready for the Fresno Ironman. It will be December 6.

God bless.

Supplement Review: NO Shotgun and NO Synthesize

Well, here goes my first supplement review. This is a newer version of an older product. NO Shotgun came out a few years ago, and according to all the reviews I saw, it worked great, but tasted like crap. So of course I bought it. And I can vouch that both statements are true, it worked great, but tasted like crap (more like rancid apple juice, but...). They eventually reformulated the flavor to make it more tolerable, and it worked. The great benefits were available in something that didn't make your stomach churn as much at the thought of drinking it.

Now we have version three, along with a new compliment product: NO Synthesize. This is a reformulated version of the products, including the formula, and the taste.

We'll start with taste (its worst quality previously). The taste isn't too bad. It does taste a little synthetic, but isn't that bad. Compared to the original, it is a considerable improvement. I'd give it a 3 out of 5.

Product contents: has somewhere between 7-11 grams of good creatine (creatine-o-phosphate, ethyl ester, and more) which help to replenish energy levels, both after workout, and during (to help you train harder). Also has a great pump package (arganine, citrulline, and more) which help to increase blood flow to give you a better workout, and bigger pumps. It also includes the relatively new ß-alanine/L-Histadine combination. This combination increases your body's production of carnosine, which works tremendously well to block fatigue, helping you to get in more weight, and more reps. It includes Branch Chain Amino-Acids (BCAA's) and glutamine, that help to stimulate recovery. These are the only performance products that I'm aware of that have protein in them. That is what both products have in common, the Shotgun also has the following. Redline energy and fatloss technology, gives you energy to train harder, and helps you to loose extra water weight. And Meltdown weightloss technology to keep you leaner. Overall product package: 5/5.

Effectiveness: I've used about a container and a half of each. THEY WORK. They just do. I know that when I'm in the gym I can do more than I could if I didn't have it. I have a training partner that's been with me for a few months. We'd be doing our workouts (same thing, slightly different weights) and he wasn't taking anything. I would consistantly be able to do more sets than him (about 10 reps more total) with more weight. While I'm in the gym, I feel focused, the time fly's by, and I feel good when I leave. I take half the Synthesize in the middle of my workout to keep my energy levels high for the last half of my training. Overall Effectiveness: 5/5

Overall product rating: 4.33/5. Great product, but needs a little better taste.

God Bless

My First On-Stage Sermon

I had my first experience preaching on stage this last Sunday (Aug 24, 2008). I really enjoyed the experience, and think it went really well. Everyone that I've spoken to said that i did a really good job, including my little sister who would most often be the first to give criticism.

For a brief summary, my sermon was on Biblical Love. My main point was that love biblically isn't just a gooey feeling, and sometimes doesn't even require an emotional component. Love in the bible is action, that we are to love in deed, not in talk (1 John 3). I then quoted many verses that to support my premise, and ended with some application in various areas of life.

There were some things that I believe I should have explained a little better, but I think it still went well. I thank Jesus for the ability to preach his word, and my church for the opportunity to do so.

If anyone wants the audio, leave a comment, and I will try to find a way to get it to you.

God Bless

The Purposeful Primative - First Thoughts

I've long been anticipating this book, and just received it today (I pre-ordered it a month ago). So I thought I'd give my thoughts about it before I've read it, and then write another review once I have and see if it lives up to my expectations.

I'll start with what I know of the author. I was first introduced (not personally) to Marty Gallagher on Ori Hofmekler's the Warrior Within online radio show. I could already tell that Marty had a great deal to bring to the table. Then I hear about this book and do a little more research on him. I learn that he doesn't have a lot to bring to the table, HE BRINGS THE TABLE. The respect he is given by many of the greats is astounding and speaks volumes about what he knows.

From the reviews posted by those who recieved pre-release copies of the book (lucky bums) not one bad thing has been reported. Again, even the greats grant this book as much respect as its author, which again speaks volumes.

My first reaction when I recieved the book: WOW, ITS HUGE. At first I thought the box it came in was a little big for it, but then I open the box and realize it wasn't, the book's just that big. In fact I don't think it really qualifies as a book, more like a text book.

After all of that, and seeing the table of contents, this "book" looks like it covers just about everything, from all angles. I really can't wait to learn what secrets are hidden in this monster. Time to read...

God Bless

10 Commandments of Deadlifting

A good number of people like to deadlift, but few really know how to do it. Here's a collection of 10 points that I think would help anyone to avoid injury, and get better results if they are all practiced.

1. If you can't touch your toes with your legs straight, don't even try it.

• If you lack the flexibility to touch your toes with your legs straight, then you likely do not have the needed flexibility and mobility to deadlift properly. It is always best to make sure that you have the ability to move correctly and optimally before attempting something strenuous like the deadlift.
• For a great artical on movement screening and a great way to help fix this problem if you have it, read the following artical: http://www.dragondoor.com/articler/mode3/445/

2. Keep your back straight

• A straight back is essential to deadlifting properly. Deadlifting with a rounded back can often lead to injuries in the lower back (there are exceptions, but these are often elite athletes who are also well aware of the risks involved).
  

3. Keep your shoulder's down, your chest out, and your lats contracted

• The deadlift is not a shrug, keep your shoulders relaxed (as much as possible with still controlling the weight). Your arms should never bend, but should be straight throughout the whole movement. You also will need to keep your chest pushed out and your lats contracted (this should actually be the same thing). Doing so will help you to generate more tension (i.e. strength) and help you to keep your back straight.
  

4. Keep your head and eyes up

• Again, this is something to help you keep your back straight. Looking down tends to round the upper back, and neck, so keep your head and eyes up. Find a spot on the wall in front of you (or something to fixate on) that is above your standing head hight something on the ceiling is best. Focus on that point throughout the entire set. This will also help you to lift stronger than if you were looking down.
  

5. Push your butt back as far as possible

• This helps to target and load the hamstrings, as well as keep your shins vertical. The more vertical your shins are the better.
  

6. Grip with your pinky, and ring fingers, not your index finger

• When you grip with your index finger, your other three fingers (middle, ring, and pinky) tend to relax a little more. Grip first with the pinky and ring finger, and de-emphasize the grip with the index. This will give you a stronger grip. I actually have callouses on my ring finger because of gripping that way, this means that my grip is centered on that point

7. Find the Heavy Spot, and push first with your legs, through your heels

• The Heavy Spot is also what Pavel calls the Wedge. It is the point where you feel the weight of the bar, but have not yet begun to pry it away. In order to feel it you must wedge yourself in between the bar and the ground. Once you have found the Heavy Spot, then you may proceed to push through your heels to begin the lift. This method will help to keep you from yanking the bar, and therefore give you a stronger and safer lift.
  

8. Keep your core tight, hold your breath till the end

• Holding your core tight, as if to brace for a punch (thanks be to Pavel for that imagery) will help to keep you strong and safe. For the deadlift you should hold your breath throughout the entire lift, until you reach lockout, then release the tension (but not all of it). Keeping your core tight, and holding your breath helps to stabilize your spine, and helps you to recruit more muscles to help with the lift, thereby making you stronger. Optimal amount of breath holding is between 50-75% of maximum.
  

9. De-emphasize the negative

• Especially when lifting heavy, doing a deadlift negative can be dangerous. It is safer (albeit louder as well) to drop the weight in a controlled way. You should not simly let the weight go (in fact in a competition that could get you disqualified). You should simply let gravity do most of the work in getting the bar back down to the ground (watch out for knee caps). Touch and Goes are allowed if you are using a relatively light weight (somewhere around 70% of 1RM or less) IF you are able to maintain perfect form.
  

10. Move in one continuous movement, without any bouncing or pauses

• The deadlift should go in one direction at one pace. You should never pause, or bounce. If you are unable to move the weight from the ground to the lockout in one continuous movement, then you need to lower the weight, or simply not lift.
  

Bonus:
11. Find a gym that isn't filled with a bunch of pansies that will let you lift heavy enough to actually get results

• There are a lot of "Health Clubs" today that fly under the banner of Gyms. These places tend to frown upon the Olympic Lifts (Clean and Jerk, Snatch) as well as Deadlifts because they tend to make a lot of noise with a lot of weight. Do your best to find a gym that will allow you to deadlift, and also try to go at a time when there's less people to whine to the owner about you being stronger than them.

I hope you find this helpful. Most of these points were gleaned from Pavel Tsatsouline's books "Power to the People" and "Beyond Bodybuilding". This does not mean that they are substitute for these great books, and both of them are highly recommended, especially for someone wishing to start deadlifting.

God Bless

Bodybuilding isn't always the answer

I was in the gym yesterday at my school, and I noticed a guy that I'd talked to in there a few times. I see him doing Delt Raises, and Rear Delt Raises, and stuff like that. I think to myself, "isn't he going into the ROTC?" Well the answer is yes, and I knew that because when we'd met he told me. So I look at his workout, and guess what: it was your basic bodybuilding split, with 3 sets of 8-12 for every exercise.

Now don't get me wrong, I'm not against bodybuilding, I in fact am a Powerbodybuilder (Powerlifting with the added bonus of bodybuilding). I completely understand the desire to want to get bigger, and look better, and encourage that desire in others. My problem comes with the fact that this guy is preparing to enter into a physically demanding functional arena, and he's not really getting any functional strength.

The Principle of Specificity states that in order to advance in a certain function (or sport) you must train same, or similar. For example: you don't have to spend all your time throwing a baseball to throw a baseball better, but you should be throwing some. What this guy needs is to train is max strength, his strength-endurance, and his endurance. If he were to focus his efforts on increasing those, he'd likely be way ahead of the game when he starts his ROTC program.

Now, he'd gotten the program he was doing from a friend who is a personal trainer. Again, I'm not knocking on PT's, I am in the process of becoming one myself. My problem is that sometimes (and this may not be the case here, but definitely is with some other Trainers) people get so wrapped up with what they do, and their way of doing things, that they fail to realize that what they do doesn't work for everyone. Doing a 4-day bodybuilding split with 3 sets of 10 for everything isn't the answer for everyone. Now I will say that it is most likely better than nothing, but not optimal.

What we need to do is look at the goals, and work backwards from there. If someone is wanting to get bigger and leaner, bodybuilding can work great. If someone is going into the military, or law enforcement, the big bulky muscles that aren't as strong as they could be may just get in the way. People need to adhere to the Principle of Specificity and train for what they want to do, not just train the way someone else trains.

God Bless

What is a Temple Steward?

I've been interested in the topic of Temple Stewardship for a couple years now, since before I even knew what it was called. I finally became aware of the name for it when I was at the Resurgence Theological Conference in February this year, the topic was addressed by a great speaker named Steve Crain.

So what is Temple Stewardship? Well first let me define the Christian doctrine of Stewardship. Stewardship is the concept that nothing we own actually belongs to us, but that it belongs to Jesus (God). And since it doesn't belong to us, but rather to Jesus, that means that we are to be managers of his possessions, and not simply consumers. This doctrine is taught mostly in regards to money.

Temple Stewardship then is the concept that our bodies do not belong to us. Jesus made it, died for it, redeemed it, is sanctifying it, and will one day glorify it (if you're a Christian) and therefore it is his body, and we are merely managers of it. And that being managers means taking care of our body: not letting it get overweight, working against sickness, and towards better function so that our body will be around for Jesus to use, and for our loved ones to enjoy.

Now I must address some things that this doesn't mean. First: it doesn't mean that everyone who doesn't look like Arnold Schwarzenegger is in sin, so long as you are working to maintain good function in your body, I honestly believe you aren't in sin. However if you are refusing to maintain your body, and just shoveling in any food in sight, then its possible that you are. Second: it does not mean that if you are sick, or get sick that you are in sin; or that if you get sick Jesus is punishing you. I do not hold with the "Health and Wealth" horse crap. It does mean though that if you come down with constant sickness, or some chronic disease like Type II Diabetes, it may be a result of your sin. However your sin is between you and Jesus, I cannot judge whether or not you're in sin.

This is my first blog, and I hope I've stated my purpose well. If you have any questions for me, or about this post, please comment, and I will do my best to respond.

God Bless