Stretching Hip Extension

Tweet

3 Ways to Improve Your Upper Back

Video for you today. Thoracic mobility is extremely important in sports, and doesn't need to be as complicated as people would like to think. These three are all shoulder friendly and can make a big difference in your health and performance.

The double tennis ball and chair work can be done pre and post workout. I wouldn't hang for an extended period of time pre workout or competition.

Take 30 seconds 3 or 4 different times today (or tmr if you need to go get some tennis balls and tape) and perform one of these each time.

Tweet

Recent Activity: Movies, Career Choices, and Nutrition FUBAR'd

I believe laughter to be one of the healthiest things you can do, and I added about 10 years to my life last night.

Horrible Bosses is great, no understatement, I was crying laughing.

Remember when jason bateman was not funny and nobody liked him?

Next: after watching this video I plan on ditching my own current CEO position and working under Kenny Powers.

That's all I have to say about that.

Big Update:

Over the last few months I've bought a house, started a business, delt w/ unexpected situations that are unable to quantify but generally stayed in shape throughout the entire process, however my 8 pack is lacking and it pisses me off. So, just like always, experiments on myself have ensued.

I want to keep as much mass as I can, I'm 6'4" 225lbs right now (a little light, but not bad), and sticking somewhere around 10% bodyfat (enter robert deniro face + disappointment, not awesome).

If I can't throw an awesome bomb by taking my shirt off, I'm not happy. Just kidding, I'm a fat face person.

So, workouts?

No drastic changes, a few but nothing over the top.

Nutrition?

Yes, drastic change. I've begun to eat like an animal created by the offspring of a lion, a horse and and a small hispanic family (minus the rice). Meaning I eat tons of meat, tons of green stuff and tons of beans (surprisingly mexican food has been the easiest way to maintain this if I am to eat out....unexpected and I like it. Mi amor comida de mexico).

I've allowed myself one day/wk to dramatically binge on anything that taunted me during the week. So that pizza that wanted to talk shit all week, yeah, he got his chewed up and shit out on sunday....bitch.

It was a tough decision but I cut some things that have been staples in my diet FOR YEARS.

-no steel cut oats

-no fruit (yeah, I know right)

-no potatoes (even sweet potatoes....tough one)

Some stuff I was already doing. For instance:

-No dairy (besides greek yogurt but who cares)

-No wheat, rice or grains in general

Now I get 100% of my carbs (outside of that one day food freak parade) from ridiculously low glycemic index, low glycemic load, and low insulin index foods. Basically that means I get my carbs from:

-vegetables (about 5-9 cups/day)

-legumes (beans and such)

-seeds and nuts (mainly quinoa, almonds and walnuts)

My protein sources haven't really changed much:

-Beef, chicken, pork, eggs

And the reasoning for the one day food parade that I've absolutely dominated for the last 3 weeks?

1) Denying your body calorically dense foods for too long can actually have a negative impact on endocrine function (hormones) as well as other bodily functions (especially in regards to fat loss and muscle maintenance). Taking one day/wk is not enough to create a drastic change to overall fat gain or loss. So even though the scale will tell you that you've gained 'weight', the progress you've had w/ 'fat' will not have been discouraged, as continual measurement (using the scale one or two days/wk maximum) will indicate.

2) Mentally it's just kind of nice to let it fly for a day. You know, you're out w/ friends, it's the weekend, it's summer, you want to swim, eat brats, pizza, drink beer, sip margaritas, flirt w/ the coolest girl at the party and generally live the life of every rich, overweight, happy person you know. So screw it, live it, do it, let loose for a day you uptight nutrifreak.

Now, obviously this diet is not sustainable, not even close. I just want things to happen fast to get back to my normal narcissistic self that loves walking by glass buildings, you know why.

All jokes aside, this type of regimen works, no doubt about it, it's mentally sustainable for the time anyone needs to lose what they currently have. It's perfectly safe, really it's way more safe and beats the hell out of 90% of americans day to day diet, and I'm not talking about the stereotypical fast food, hamburger helper dumbasses either, or even the people who think eating panera, subway or "pick your own asian place" was a good choice.

So far, no doubt about it, the ripples are in resurgence and there's less love to grab on the lower back side of my torso (love handles, for the slow and impaired that may or may not understand my humor....it's kind of out there).

You may ask how I keep the sheets from floating at night....Well, I have my tricks for that too.

Tweet

Bigger+Healthier Bench Press: w/ an Arch

The flat bencher gets injured and has low numbers, which in turn means he doesn't get bigger or stronger. Ummmm......Isn't that the reason 9 out of 10 guys go to the gym in the first place?

So, besides the fact that it makes you look like a raging pussy, we can also deduct that putting your feet up on the bench, which causes a flat back, is not good. Read on.

This is DUMB

W/ a flat back on the bench we're subjecting the rest of our spine to compression it's foreign to and unable to handle. That compression is going to come out some where. Ever heard of the guy that injured his back or neck traumatically while bench pressing? Happens all the time, just for this one reason.

Besides his total being seriously compromised this is an injury waiting to happen. Perfect example of how NOT to bench press.

And that compression in your spine pushes the thoracic spine and in turn your scapulae into poor position which hampers your shoulders from performing as they should. You end up putting forces in wrong places and it doesn't work out for you joint capsule or the muscles around it. Bad deal pal.

It's almost as smart as doing crunches.

Like an atomic bomb going off in your vertebrae

So what to do? Arch - your - back!

Lifting w/ a big arch:

1) Solves everything from above.

2) This allows the spine to sit in better position, decreasing chance of injury.

3) Shortens the distance the bar has to travel=bigger numbers

4) Bigger numbers=bigger badass=bigger muscles

5) You'll be able to utilize your lats more, better for the shoulder and improves numbers

6) For it to count you need 3 points of contact: Butt, feet, shoulders. So if you ass fly's in the air it wont count. As you see in the video had I not arched that larger my ass would've flown off the bench, even though its hard to tell w/ the loose shorts, I get away w/ it.

How to Bench

1) Push your shoulders into the bench

2) Pull your feet underneath you

3) Get a big arch as if you have a football under your low back

4) Tuck your elbows

5) Drive your feet in the ground, tighten your glutes and your lats

6) Pull (and look) the bar low on your chest w/ your lats

7) Explode up (blow the bar up w/ your air) and flare your elbows for the last quarter of the lift.

Tweet

Dear Indian Wedding

Dear Indian Wedding,

You are probably one of the most amazing things I've ever seen and it's possible that I no longer "hate" weddings..... Did I really just say that?

Dear Indian food - My bowels were raving about you all day.

Dear non indian Bride - Allie: I've probably never given you a compliment, so take this for what it's worth. I've never seen you look so gorgeous and happy. Glad you made a good decision.

Dear Anay- You did well man. Wasn't sure about you at first. Sorry....my skeptic eye got the best of me, just thinking of my cuz. And I'm a whack job, you're in the family now, you'll find out.

Dear my dance partners: I WOULD apologize for my drunkeness, stepping on your toes, spitting when I spoke, and generally hitting on you the entire time....however, there's no need b/c A) perfect level of alchohol B) that was a blast C) I was in the zone.....if that's what you want to call it.

This is actually my mom and I. Haha, Probably right after I picked her up and swung her around patrick swayze style. What can I say, I was in the zone.

Dear my older sister: Thanks for letting me use my niece and nephew to have a reason to get on the dance floor in the first place.

What a little shit head

Side note: My Aunt Susan, My mom, and my Grandma Hillyard were stunning as well.

This is my mom and little sister

My aunt Susan and my mom, and the opposite side of the family continually mistook these two for the other. Wonder why.....

Oh Grandma.

Anyone not there missed out.

Yeah, I still got a few...."You married yet?"

My response, "Nope, and loving it, but thanks for asking".

Still waiting on my dream girl.... You know, tall, athletic, dark, curly haired, smart girl, that smiles a lot, w/ an opinion as strong as mine, personality that takes your breath away and that look that says come and get me not b/c she's just hot but b/c she's sexy as it gets. Glutes the size of a mini mediterranean donkey and long thin legs wouldn't hurt either....just sayin.

But in all honesty, that whole event was an experience. I had no idea what to expect and it was fantastic.

Tweet

GRIT GYM Sponsors: Tri in July

I'm pretty excited for this event actually (triinjuly.com). After all the hating I've done on long distance anything that's a lot for me to say. But this is a short sprint triathlon. Which, in my head can be justified. Although I'm still not going to participate.....6 mile run.....screw that. I'll do 4oo yard repeat sprints through the whole thing instead. It's also for a good cause, and a couple of pretty badass GRIT GYM athlete's put it on each year (that'd be you Angie and Abbie). So I'm sponsoring anyone that works out at GRIT. Really that just means they get a race shirt and I pay their entry fee....

This is the only picture I could find w/ a quick google search (sorry strobel's)

Short Sprint Triathlon

330 yard swim

6 mile bike

2 mile run

The Triathlon begins at 7:30 in Sigourney, Iowa July 10th.

Should be a great day, I encourage everyone to get registered (click here). If you feel left out from being sponsored well........shoot me an email (adam@gritgym.com) and I'll see what I can do about getting you a shirt.

Tweet

Ways to make yourself sick

Tweet

1) Follow the USDA's (esp the old one) Food Guide

-Tons of grains so we all become bald/blind diabetics w/ high cholesterol and closets full of cloths that are too small for our fat asses.

At least we're moving in a better direction compared to what we had before:

2) Keep believing you'll be able to get all your vitamin and mineral needs from your diet alone.

Sorry, it's not going to happen.

3) Exercise the recommended amount....

Actually, in a way, I have to take this back. The government just changed it to 60-90 minutes/day, however.......

A) I get where they're going w/ that but it's gonna seem a little daunting to the couch potato that thinks walking 3 blocks instead of driving their car is considered exercise which sets them up for failure, they end up quitting and think someone should take care of them for that too but w/e. Opinions are like assholes, and sometimes I'm kind of an asshole....

B) Really quantity of time has no merit compared to quality of time spent exercising.

-For instance: A 90 minute jog every day, is not a quality workout. Actually it sucks, unless you're training for a marathon and doing a long run.

-30 minutes of intense interval training w/ different weighted implements would be though.

4) Don't lift anything heavy

Deadlifting heavy is more than juuuust getting an ass like this:

5) Don't take a quality source of EPA + DHA daily

6) Only take the recommended 600 iu of Vitamin D/day

7) Create a disconnect w/ daily activity and nature by reading blog posts all day instead of getting out and doing something active. Leave your house!

-Go play basketball (yeah you probably suck but who cares)

-Save some gas. Ride your bike to work or where ever you need to go that's 8 miles or less. 7 miles on a bike isn't that far.

-Go for a walk somewhere away from cars, concrete, and people in general.

-Nature has tons of entertainment if you get out and open your eyes.

-Ever try sleeping in when your camping? It doesn't work.

Point of the list is to get off your ass.

-Mowing your lawn isn't exercise and it's not a connection w/ nature. Though it is a form (weak form) of being active if you're not riding the thing.

-Eating grain fed salmon once a week doesn't make you healthy.

-Having a small spinach salad covered in Dorthy Lynch (of which I adored growing up, we all make sacrifices) will not give you an adequate micronutrient content or close to everything you need for the day.

-Just b/c you run a mile daily doesn't make you strong or fit (if that ruffled your feathers too bad, it's the truth) And if you cannot run a mile you need to do some serious work.

Review: Eric Cressey's Max Strength

Lately I've decided to outsource my personal program design. I'm seeing the need to NOT do everything myself now that I've started the gym, bought a house, and still trying to attempt some type of social life....yeah right. But some where along the line I've seemed to run low on the time/energy I'm willing to program for my own workouts.

I read Eric Cressey's book Maximum Strength awhile back and enjoyed it. For the most part I tend to agree w/ Cressey's views on training. They're logical and the research and conclusions I've come to are along similar lines.

However, the book was published in 2008 and publishing and print take awhile. There are a few things I would've totally done in 08 that I wouldn't do today.

So, what did I change about MaxStrength? Basically I just changed it around to fit me better and leave out some stuff that I don't use in my programming anymore.

• Changed some core stuff (I don't use any lumbar flexion work)
  
  • No reverse crunches
  • No dragon fly's
• Added some plyometrics, sprinting and medicine ball work
• Increased the horizontal pulling volume (rows to be specific, especially unilateral cable rows)
• Increased psoas work
• Changed the bilateral jerks to unilateral
• Along w/ some of the post workout stretching

All in all though, I really think this book would be a great read for someone in their first 5 years of the lifting realm or that have never gotten out and seen what other coaches are doing w/ their programming.

Unfortunately too many people who work at gyms are outstanding at being dumb and don't continue their education past college (which doesn't teach you even close to enough), or they get sold on all the wrong stuff b/c they lack any type of critical thought process. Sad and pathetic. So hopefully they all pick up a book worth reading this year so they can stop wasting their clients time, $, and health.

Maximum Strength would be a great start.

Tweet

Shoulder Health: Protraction vs Retraction

For some reason shoulder misunderstandings tend to annoy me. For instance protraction and internal rotation of the shoulder are not the same thing. It's common that one follows the other but definitely not the same thing.

In this picture protraction would be the arrow pointing fwd/up. Retraction would be the arrow point away from the back.

The shoulder can protract w/o internally rotating, and just b/c a shoulder sits in extreme internal rotation does not mean that it is sitting in protraction. As far as that goes not all internal rotation or protraction is a bad thing. If it were we wouldn't press anything. Try telling that to Mr. Mon Wed Fri Bench Press guy.

You need a certain amount of each and it's the balance between retraction and protraction, same as internal and external rotation of the shoulder, that creates health and performance. Messing w/ this too much can actually mess w/ arm movement in overhead athletes that could be detrimental to their performance. Flying blind is dumb, and that's where assessments, attentiveness, and simply knowing what's going on w/ an athlete's day to day comes into play.

Exercises that protract the shoulder also direct/indirectly internally rotate the shoulder. Not all exercises that work on retraction will externally rotate the shoulder. That's why direct external rotation work should be programmed in for just about everyone and their mothers. Besides the fact that our bodies already gravitate towards protraction and internal rotation.

Mike Reinold's Shoulder W exercise is a great exercise for most athletes. "The exercise combines shoulder external rotation with scapular retraction and posterior tilt, definitely a great combo and advantageous for many people as it recruits the posterior rotator cuff (infraspinatus and teres minor) and the lower trapezius." -Mike Reinold

We need to be strong and healthy up front, that's not the problem in most athletes, but we're setting ourselves up for lots of problems if we don't take care of the opposing side.

Tweet

USDA Retires Food Guide Pyramid....!!!

Big news:

The USDA finally retires the food pyramid. This is a very good thing, though I don't agree whole heartedly w/ the new propaganda at least it's a step in the correct direction.

As governed people we think of the government to be and have the most advanced and well rounded technology, programs and information, but this is not the case most of time. The real advancements happen in the private sector where creativity and in the trenches thinking can take place w/o being staved by studies and procedure. Sadly the last place of change is where it should be the first.

Though I do think the government has had a little bit more to think about than nutrition, for example a war and a supposed recession. But this blog is not about politics, of which I know nothing, but about being an informed and free thinking person. So if I've offended anyone, I'm sorry, get over it.

The Gov's new deal is the "Plate". Saying to keep portions small, and that protein, grains, vegetables, and fruits should make up equal parts of each meal, and then a small portion of dairy on the side.

Which is great compared to what it used to when it was eat tons of grains, protein as you want, and fruits and vegetables ah....no big deal. So as idiotic as the "pyramid" was the "Plate" almost seems genius.

All in all I'd really like to give the government a nice backhanded compliment for this one. Emphasis on the backhand. But really, eating protein every meal, more emphasis on fruits and vegetables, decreasing grains and dairy, well done USDA.

At least we're moving the right direction. Maybe 50 years from now when 80% of the population is diabetic, bald, blind and on a dozen different medications that the government finances we'll see a shrink in the grains, an increase in the vegetables and fruits, and change the milk to greek yogurt.

By then Suzanne Sommers will have taken over everything and we'll all live forever and no one will remember what a baby looks like.....

There's some crazy shit out there, and I don't mean crazy in a don't think some of it could be theoretically possible. I guess we'll see.

Tweet