keep in mind that EC reccomends "technique" days. If one's concern is just keeping up the movement patterns and honing/maintaining technique then that can be accomplished with the technique days.

Also, not many people realize that the speed work also is "technique" work, in a way.

Expaning on what Kane said, inherent is what EC does is the idea of being able to continue training and progressing in the long term. Pounding away at a handful of lifts for long periods of time will not ensure this longevity by a longshot.

All that being said, I don't subscribe to the idea that if you decided to replace one of the workouts with a 'grease the groove' day of you own devising that the world would end. I think EC made it as flexible and "cookie-cutter" as he could mangage....

Power Training is good. BTW, you can go to Men's Health mag and there is a powertraining section where you can view exercises.

Every time you post your workout I have to go to Google just to see what the hell your talking about lol

I like to use the powerful tool of confusion in my journal, rather than in my muscles :biglaugh:

Nice Pun errr I mean workout Kane :biglaugh:


Gonna try something similiar to Andersons this Monday.I saw an old Brooks Kubik dvd and he was doing what he called bottom position squats,basically a backsquat off pins, looked tough so I wanna try it!!

good for sticking points :) i think that was in dan john's e-book too.

The tough thing about "bottom up" squat is finding the proper position on the first rep so, for me, that makes it impractical for single of course but if you can get the first rep ok the others are really just "andersons" lol since you're just pausing on the pins at that bottom.

That is, I can do it fine. But I can't be sure about consistency. Or at least I'm not confident about it. I don't like to do any kind of squat movment too many times if I cant be sure it's consistent. Course I do concentric only GM's a lot. But, for me, there is a lot more wiggle room in a GM that a squat, as long as you maintain the finer points. I am not saying you CAN'T be consistent with bottom up only that to my way of thinking, you may as well do Andersons.

The only difference is you start from the top, as normal but then you let the bar sit on the pins at the bottom position, deloading and allowing you body to relax from the load..so's you have to explode up. You control how long you pause...

It's much more practical because descending allows you to maintain that proper mechanical position and you're going to have to lower the bar anyways with "bottom up" squats unless you have partners and are trying to truly do eccentric only squats.

Andersons and box squats are my main squats, now, really. I do those more than free squats. Since I really am not married to being a huge squatter but I am obsessed with deadlifting, it kinda makes sense.

Wow, I might just need a journal, lol. No time, no time..

^^I think a journal is an excellent idea E :D

Friday January 9th

180lbs

CG Speed Pin Press
135x2
135x2
135x2
135x2
135x2
135x2

I've decided to throw away my %based plan for speed work. I'm going to go by bar speed and progress up in weight when I'm happy with my speed at that range.

Pin was set so my upper arm was slightly below parallel with the bar on the pins. Roughly a bit deeper than a floor press. Got a decent amount of speed with 135, I may keep 135 again for next week and try to increase the speed. I was just about launching myself off the bench with 125 during my warmup. Like I said earlier, I'll keep this weight most likely, if I go higher I may not be able to get the speed I want.

Pin Press
185x5
205x3
205x3

Very tough, had to grind out the last set. Didn't sacrifice form to get my reps in though.

Inverted Rows
BWx8, +25x8 (Sloppy)

Feet on the floor for these sets. BW was too easy and the 25lb plate was awkward (hence sloppy set) because it kept moving around on my chest. The weight wasn't a big challenge, it was the weights movement that did it lol. I'll probably elevate my feet and use 10lbs or something next week.

Facepulls (Should be Tbar rows but someone was using the bar)
105x12x2 w/nice scap hold

CG TBar Row
45x6, 75x6

Haven't done these in a while so I wasn't sure what I could do for reps

DB OH Tri Ext
60x6x2

I like this exercise because it uses lots of short forms for all the words and its easy to write down. :D

i'm almost thinking about buying a t bar row machine with my tax money. almost.


do you have a dip belt for that weight on inverted rows? put the belt around your chest and don't leave any slack in the chain for the weight.

You wanna write an article a day and all that other stuff then I'll do a journal :biglaugh:

Pity: I don't personally have one, and I think my gym got a new one so I'll try it out. Thanks Dawg.

E: I guess you can go without a journal for now. But if things get slow...:biglaugh: (BIG if right lol)