Posted: 7/13/2014 5:53:36 PM EDT
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Does anybody have any experience with this? If so, what are your impressions?
I've read about this workout system by Pat McNamara in RECOIL magazine over the last few months. It seems pretty decent, and I like the premise. I looked around on the web a bit, and he actually has a few of these courses at various locations throughout the year. I tried it last week, and it definitely kicked my ass. Just want to know if anyone here has tried it on a longer term and wider scale. Thanks. |
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Looking to mix up boring old workouts. Same goals as everyone else...get stronger, improve fitness...not bad, but not great now...where I am now: 5ks in under 25 minutes, squat easily 1.5x body weight, bench 1.25x body weight...don't deadliest heavy at all.
Monday - Strength All 5x5 circuit training Weighed Dips Squat Overhead Press Dead lift Weighted Pull-Ups Finished with abs (not in circuit) Tuesday - Plyos Circuit training 10 reps per exercise 3 circuits Plyo Push Ups Medicine Ball Sprawls Burpee/Box Jumps Medicine Ball Jumps Heavy Rope 30 seconds Abs (not in circuit) Wednesday - SAQ Sprint training that I call 3-cone that I won't go into Thursday - Power If you can see his descriptions/illustrations: 30 seconds each/done in circuit/5 circuits Punch to the jaw...each arm Punch to the nuts...each arm Kettlebell clean and snatch...each arm Heavy rope slams Heavy bag Abs...not in circuit Friday - kind of a clean up day of hypertrophy 1 set each 20 reps Squat Sissy Squat Bench Pushups PullUps Medicine Ball Curls Overhead Press Lateral Raises Abs...not in circuit Recovered on the weekend |
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Kettlebell clean or kettlebell snatch? ;)
Looks a little bit all over the place IMO. I've said this a few times but in 14 years in the marine corps the best shape I've ever been in as far as military duties go is when I'm lifting 5/3/1 and doing crossfit a couple times a week and sprints once a week. |
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Quoted:
Kettlebell clean or kettlebell snatch? ;) Looks a little bit all over the place IMO. I've said this a few times but in 14 years in the marine corps the best shape I've ever been in as far as military duties go is when I'm lifting 5/3/1 and doing crossfit a couple times a week and sprints once a week. RoG = former high speed dude |
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Quoted:
RoG = former high speed dude Quoted:
Quoted:
Kettlebell clean or kettlebell snatch? ;) Looks a little bit all over the place IMO. I've said this a few times but in 14 years in the marine corps the best shape I've ever been in as far as military duties go is when I'm lifting 5/3/1 and doing crossfit a couple times a week and sprints once a week. RoG = former high speed dude No doubt. That's why I asking here. |
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Nah, not real high speed, just a grunt for a while that had an opportunity to do some cool training. Now a pogue that still gets to do some cool training.
I've gone into more detail on fitness and military before, when I have a little more time I can dig one of those posts up. Short version = strong legs and back from heavy squats and deadlifts are a no-shit game changer when you're carrying gear in bad terrain. A lot of people will tell you to run a lot and do a lot of cardio, but you don't need that. You need strength and SOME "cardio". That's why IMO 5/3/1 (or something similar) and Crossfit (or something similar) are a great combo for this. |
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you should start deadlifting.
also just because you are sore/sweaty/pukey doesnt mean that you getting fitter, and may be hurting you in the long run. you should write down some real goals, not just "be fitter." I sat down and wrote out some goals at the beginning of the year (squat 5x5 at 350, DL 5x5 at 405 etc). Each workout should be a stepping stone towards your goals, not just a random ass kicker. It is also the reason I didnt renew my membership at the Crossfit gym. They werent doing a consistent enough strength program to meet my goals. It was always a bunch of random shit. |
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you should start deadlifting. also just because you are sore/sweaty/pukey doesnt mean that you getting fitter, and may be hurting you in the long run. you should write down some real goals, not just "be fitter." I sat down and wrote out some goals at the beginning of the year (squat 5x5 at 350, DL 5x5 at 405 etc). Each workout should be a stepping stone towards your goals, not just a random ass kicker. It is also the reason I didnt renew my membership at the Crossfit gym. They werent doing a consistent enough strength program to meet my goals. It was always a bunch of random shit. I hear ya. The thing is, right now, I'm kind of liking some random stuff. I modified the workout I did last week quite a bit, and by modified, I mean I almost entirely scrapped it to a three day weight lifting workout this week that makes a bit more sense, plus one day sprint/SAQ and one day aerobic cardio...probably a leisurely 3-4 mile run. I'll lay it on the line and hope I don't get made fun of, but my brain is telling me if I deadlift, I go light and focus on form only, same thing with overhead presses. As I've said many times before, I sell spinal implants, and frankly, I'm terrified of fucking myself up. I'm very comfortable with my form on squats, but never go super heavy...always under 300 lbs. Maybe I'll change my outlook, but I'd feel more comfortable with dumbbells and/or lighter weights...it's a mental thing...and seeing thousands of train wrecks over 15+ years. Albeit, only a small number of injuries from working out, but enough to make me think twice. |
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You come here asking questions and state that one of your goals is to get stronger. You get answers that don't agree with what you want so you justify your desires. On top of that, you give excuses as to why you don't lift heavy. How do you expect to get stronger?
Do what you want. Embrace mediocrity. |
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You come here asking questions and state that one of your goals is to get stronger. You get answers that don't agree with what you want so you justify your desires. On top of that, you give excuses as to why you don't lift heavy. How do you expect to get stronger? Do what you want. Embrace mediocrity. Perhaps I should have asked in GD with responses like this. 
Thanks anyway for the other responses. |
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Hey, maybe he was a bit abrasive, but he's right. If you want to get stronger you have to lift heavy (heavy is relative). YOU want to get stronger (and that's an awesome goal). Now, deadlifting and pressing heavy won't hurt you. You don't have to go to failure and you don't ever even have to do a 1RM unless you want to. If you're unsure on your form then ask for help- we'll help you.
The funny thing is on the rare occasions I have hurt myself, it hasn't been due to lifting heavy, it's been due to pure laziness/inattentiveness while lifting at moderate weight. |
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To counter you, I had avoided deadlifting for fear of hurting myself. About a year and half ago, I had some serious pain in my back/weakness in one of my legs after doing a ton of double unders in a workout. MRI shows huge herniated disc and ive been seeing a chiropractor since. I have also started deadlifiting and doing GHD hip and back extensions. I no longer have pain/weakness and now am regularly squatting and DL over 300.
I think many years of neglecting the posterior chain did much more harm than good. So start light with perfect form. Watch videos, get a coach, or self coach online using your videos. Add 5 pounds a week or month or however you feel comfortable. Over time you will increase weight and get stronger. A stronger posterior chain will help with everything. IMO, back injuries are caused by years of cumulitive abuse. Sitting, poor posture, bad lifting form. The straw that broke my back was jumping rope. |
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Quoted:
To counter you, I had avoided deadlifting for fear of hurting myself. About a year and half ago, I had some serious pain in my back/weakness in one of my legs after doing a ton of double unders in a workout. MRI shows huge herniated disc and ive been seeing a chiropractor since. I have also started deadlifiting and doing GHD hip and back extensions. I no longer have pain/weakness and now am regularly squatting and DL over 300. I think many years of neglecting the posterior chain did much more harm than good. So start light with perfect form. Watch videos, get a coach, or self coach online using your videos. Add 5 pounds a week or month or however you feel comfortable. Over time you will increase weight and get stronger. A stronger posterior chain will help with everything. IMO, back injuries are caused by years of cumulitive abuse. Sitting, poor posture, bad lifting form. The straw that broke my back was jumping rope. Amen. Neglecting natural movements like picking things up causes more harm than good. |
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