Tony Gentilcore writes a great piece here on T-Nation on squats. My favourite piece of advice, “try not to shit a kidney”.
Anyone who is serious about the science behind strength training should give these podcasts a listen. Two way too smart blokes (Jonathan has a Phd and Bret is working on his) talk us through the science used in a lot of those research papers we see in journals.
It’s heavy going, and each podcast is around an hour and a half long, but there are some amazing bits of information and advice.
Check them out here.
Around a year ago, to support a friend, I left the sanctuary of my heavy lifting and attended a kettlebell class. As soon as the instructor said the following words I knew I was in trouble…
"For the next twenty minutes we’re not going to stop moving. If you can’t do it with the kettlebell you start with swap it for a lighter one. When you cant manage a lighter one do the moves with bodyweight."
This was something brand new to me. I was used to picking something up a couple of times before having a nice long rest to ensure I’d recovered before having another go. Here was an aspect of fitness that was brand new to me, and I was shockingly bad at it.
Since that time I’ve added a day of kettlebell training to my four day split routine as my day of cardio. Far from limiting my gains, this has enabled me a greater level of endurance and stamina in my heavy lifting and has enabled me to train harder on my lifting days.
This was the case for months, and honestly it was getting a little dull, so when I heard about complexes I sat up and paid attention.
A barbell complex is where you’ll grab the bar and perform several reps of a given exercise with it, when you’re done you move straight into the next exercise, and the next, and another, and so on, all without letting go of the bar.
My personal torture of choice at the moment is Cosgrove’s Evil 8 Complex and it’s broken down as follows…
Bent Over Row
On round one perform 6 reps of each exercise, and after the last Good Morning you get up to 90 seconds to gasp, pant, and see spots before moving on to repeat the circuit with 5 of each exercise. Then with 4, then with 3, 2, and finally 1 of each, all with a maximum of 90 seconds rest in between.
I’ve modified the version I do to start with 8 reps of each and it kicks my arse even more. I managed two circuits of this with a 45Kg barbell today, but I think I could do three.
This is a great article from T-Nation on four types of barbell complex. Check it out for some new and entertaining ways to switch up your workout and let me know how it goes.
Next one for me will be Ferruggia’s Complex.
My dash is now a much more positive place and I’m looking forward to enjoying it again.
The key is to keep company only with people who uplift you, whose presence calls forth your best.
— Hamlet - act 2 scene 2 - William Shakespeare