Some people have been asking what my current routine looks like and what my fitness goals are so I thought I’d lay them out here.
My goals really are long term: I’ve been lifting off and on since I was 16 and in a very focused, consistent way since I was 26, all with the goal of continued health and strength and optimal expression of my genes for as long as possible. I’m quite happy with how I look at this point, though I may tweak a couple of things here and there just to see how far I can take them and still be on the good side of the health-performance curve, so I don’t really have any aesthetic goals except for maintenance. Put another way: I think I look damn good, I feel strong, and I want to see how far I can go and how long I can keep it that way.
As for my routine, how I train now (and almost anybody who’s been training a significant portion of their life will tell you the same thing) is a result of lots of trial and error over the years. Having tried bodybuilder style bodypart splits (did nothing for me), full body routines (including HST, 5X5 and a few of Chad Waterbury's programs), and upper/lower splits (including different iterations of dual factor hypertrophy training/power-hypertrophy adaptive training), I’ve realized that what works best for me is a full body, heavy weight (~80% 1RM), high volume (30 reps per exercise), high frequency (3x/week for heavy training days, with lighter/bodyweight exercises for interstitial days) routine built around compound exercises. (note: I actually sat down and wrote out a list of all the exercises that, in my experience, give me the best bang for my buck and seem to be the most organic in terms of personal anthropometry, and I base my routines around those.)
My current routine I’ve given the profoundly unoriginal name of the Back to Basics routine and it looks like this (note: cribbing from Waterbury, whose routines I’ve found the most useful for me, all exercises are 30 reps @ 80%1RM with 60sec. rest between sets. I take as many sets as it takes to get to 30 reps. If I get to where I can bust out 7-10 reps in a set, I know it’s time to increase the weight 5-10lbs):
Weighted ring dips
Barbell bent over row
Snatch grip deadlift
Ring push up
Inverted row on rings
Weighted pull ups
Deadlift (Goblet squat if Wed.’s snatch grip deads are still taking their toll)
Dumbbell Bench Press/Alternating floor press
Tuesday, Thursday and Saturday will see me do V-bar pull up/diamond push up with feet elevated on Swiss ball supersets, ring rows, power cleans, bodyweight pull ups, overhead presses, biceps curls/triceps extension supersets and/or back squats…depending on what I’m feeling most that day).
Soon I’m going to come up with Back to Basics #2 where I’ll swap out some exercises for others (maybe work on Bulgarian split squats or one-leg Romanian deads for a while), but always stay with the basic compound exercises and essentially the same training parameters.
And those are my goals and routine. Any questions? I’d be happy to answer them, just shoot me a message :D
The story of NFL player Pat Tillman, who walked away from a million dollar contract and joined the army after 9-11-01 and was killed by friendly fire, which the U.S. then tried to cover up and use his name and legacy as a Rockwell-esque invocation of sacrifice in the name of struggle for country. Also serves as a fascinating and enlightening history of Afghanistan, the USSR and the US. Written in Krakauer’s signature style, I can barely put this book down.
Civil Disobedience - Henry David Thoreau
Read it when I was 18. Re-read it in my 20s. Have used it as a reference countless times since. Re-reading it again now. If I didn’t know it was written in the 1849 U.S. I would swear it had been written in 2003…or 2012. As they said in Battlestar Galactica: All of this has happened before….
Fight Club - Chuck Palahniuk
Because, seriously, why not? The book that spawned one of my favorite movies of all time. Some people see this book as nihilistic. I don’t think so. I think it’s one of the most hopeful, inspiring and, in its own way, hopelessly romantic stories in modern literature. Also, Tyler Durden and I have comfortingly similar life philosophies.
The Art of Expressing the Human Body - Bruce Lee
Bruce Lee was nigh unto obsessive about exercise and nutrition. I am nigh unto obsessive about exercise and nutrition. Bruce Lee spoke Chinese and English. I speak Chinese and English. Bruce Lee was born in San Francisco and then died in 1973. A few years later, I was born in San Francisco. Conclusion? I am the reincarnation of Bruce Lee. Clearly.
“Never, never be afraid to do what’s right, especially if the well-being of a person or animal is at stake. Society’s punishments are small compared to the wounds we inflict on our soul when we look the other way.”—Martin Luther King, Jr.
The deadlift is a full body exercise par excellence, but doing it improperly can bring you to a fair amount of grief. Here are some pointers on avoiding that, and using this exercise to forge the most bad ass version of yourself you can.
This, this, so very much THIS! I have been making this argument for years, and I’m so happy to see somebody else doing it! The “boys are gross, girls are beautiful” mindset is not only false, it’s enormously damaging, and it gets internalized by men. Time for a new paradigm.