All Things Gym

Best of Olympic Weightlifting

Paleo Solution Podcast #100 with John Welbourn

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Listen to Episode #100 of the Paleo Solution Podcast episode with John Welbourn He was already on episode #86 and #94. Topics1. [16:13] Resources2. [20:31] Potatoes3. [31:38] CF Football without CF4. [41:33] Saturated Fat & Carbs John Welboun’s book recommendation Supertraining by Mel Siff as reference collection of Powerlifting magazines A system of multi-year training in weightlifting by A. S Medvedev Special […]

531 Deload Week 4 with 3×3

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Jim Wendler responded to a common 5/3/1 question. What to do on week 4 – the deload week if you don’t want to completely deload? Week 1 – 3×5 (as normal)Week 2 – 3×3 (as normal)Week 3 – 5/3/1 (as normal)Week 4 – 65%x3, 75%x3, 85%x3 (don’t go for max reps)

MMA Interval Training Programs

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Over at 8 Weeks Out Joel Jamieson writes about how to program interval training for MMA. Here are some sample interval training programs. Amateur Interval Training Program Method Monday Tuesday Thursday Saturday Tempo Intervals 12-15 x 12s – 60s rest 10-12 x 12s – 60s rest Reactive Power 5-10 x 8s –90s rest VO2 Max 3-5 […]

How To Program for Mobility WOD

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Kelley Starrett on programming for mobility. Guidlines Programming for yourself assign priorities highest – ideas you are always working on, like anterior hip next priority may be t-spine if time is available focus one more problem Programming for groups context specific – make it about a movement every day – 10 -15 minutes every day focus on […]

531 Spreadsheet Download

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Update: New version (1.28) available here. Here is another fantastic 5/3/1 Spreadsheet by poteto Download it here for free. Features: Works with kg or lbs Theoretical 1RM calculator Choose your own increments per cycle Re-order your workout and choose workout days Rounding to the nearest multiple of your choice Displays a full year’s worth of cycles […]

Getting Started in Olympic Weightlifting

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Dan John wrote about a “Beginners Program for the Olympic Lifts”. he suggests starting out the Bulgarian way, with deep squats then learn the clean – “Push the floor away” then get the bar overhead – learn true military press, push press, push jerk,split jerk, and the corresponding behind the neck variations of these exercises […]

Get Strong Working 9 to 5

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Over at Elite FTS The Angry Coach writes about his diet and workout program. He calls his programming “Block Training For the Regular Guy” and it sounds pretty reasonable, especially if you’re pressed on time. Main exercises bench press squat deadlift clean He follows Prilepin’s Chart “starting with 50%, going up 5% per week, and […]