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Green Ghost Chronicles: The Lost Book

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tfurman+ by | Dec 8, 2015 | Articles, Blog, Body Weight, Diet, Fish Oil, Fitness, Health,
Kettlebell | 0 comments
As I went through my various writing notes on my storage
cloud, I came upon the purposely un nished book project
on the training methods of Eddie Kowacz, the Green
Ghost. Some of this material is redundant from other
articles and some of it is not. The impact of the method is
still valuable and the thought process of the training is
like the intended title, brief, brutal and basic.
The thinking and ingenuity are at least in an organized
outline. You will also see some incomplete areas that I
had not yet lled in. Such is live. Enjoy this and like Bruce
Lee said, Absorb what is useful, reject what is useless
and add what is speci cally your own. [This document is
largely unedited]
Brief, Brutal, Basic
The Training Methods of Eddie Green Ghost Kowacz
Forward

The Short Bio

I learned from the Pros in my gym (Gaspari, Phil Hill)
and my partner at the jail was a bodybuilder named
Franco Santoriello. Nothing new is out there
bodybuilding wise. Everything is just a re-hash.
I have my training logs from the 80s and 90s and use
it as my guide.

How this book is designed

This book is organized by an outline giving a broad
over view of what I call the Green Ghost System. Ive
sorted through a massive volume of notes,
commentary, questions, answers and workout logs to
put a loose and exible overview of a system that is
constantly re ned and tested nearly daily. This book
will have a massive amount of sidebars. This lends
itself to lateral thinking. Having the organization,
then having commentary from Eddie Kowacz himself
is similar to being instructed by him. The technical
framework provided by this book is just a skeleton,
whereas the meat of the methodology is built from
Eddies words. Whenever you see a sidebar with
 y
E.K., you will know that the detailed comments are
from Eddie himself. You will also see examples of the
principle or exercise in a sample workout from his
training logs.

Overview
Brief- The workouts are not lengthy and the warm
ups are often non existent. Only a few movements
are used. Time between sets is measured and
considered a training variable. This also adds to the
GPP or General Preparatory Phase of conditioning.

Brutal- The brutal nature of training is in heavy

movement. Fundamentally, two motions are focused
on. Pushes and Pulls. Pushing is any pressing
movement. Eddie does not squat because of previous
knee damage, but you will add squatting to this mix
under this category. The other category is Pulls. This
will be from the ground up, like deadlifts, cleans,
snatches, swings or upper body pulling that would
include chin ups, rowing and curling. By focusing on
movements that can be loaded heavily, the stimulus
to the system is greater. This is ampli ed by using
heavier [relative] weights for lower reps and higher
amounts of sets.

Basic- Simple Movements

Main thing for me has always been to never to focus
on more than a few ( 2-3 ) movements per training
cycle. I love doing this type of Volume Training for
most of the Basic Compound Multi-Joint Exercises,
using either Barbells, Dumbbells and Kettlebells.
Bodyweight drills done using this format are also a
favorite of mine. I vary the intensity of the movement
by changing the amount of weight, sets, reps, or even
time of rest.

Syncretic Nature of a System

Not an Either/Or Fallacy
If it works for you it cant be wrong.

Rather than focus on what is politically correct the

methodology that Eddie employs is that it works for
him. Give it a fair test, measure results and either use
it, put it away for now or throw it away. The most
import component is the trainee. The methods are
secondary to getting results.
Too often in seeking e ective training methods the
individual looks to the extreme. Simple hard work is
ignored for what is ashy or fantastic. Mystery
always hold more attention than logic. By instead
focusing on what produces result, you can add to or
subtract from your bag of knowledge. Your toolbox
remains a personal history of success and new
techniques or tools can be added without giving up
the avor of how you train.
-
1. Methods
Strength base was built by using a combination of
ME, DE, and Volume Deadlifts.

Yes, I combine ME and DE sometimes in the same

workout and sometimes I reverse the order and do
DE rst which serves as a warmup. I have done this
using the same movement and have also switched up
in the past and switched compound movements. For
example:

1 arm KB Dead Snatches done using a sub-maximal

load ( 70s ) for 10 sets of 3s followed by 3-5 Deadlifts
in the 92-100% range. The dead snatches do 2 things
for me, they help in providing a warmup and they are
used as a gauge to check my speed. If Im sluggish
that day Ill backo on both the number of snatches
and Ill cut back on my DL load.

Dead Cleans done using 2 70s for 12 sets of 5 reps. 60

seconds rest break after each set.
Conventional DL stance used and starting position of
KBs was on the outside of legs.
Using a Safety Squat Bar with chains added for the
past 4 weeks has really aided this drill.

I have two fat handled 100s and one 145 lber. Ive
done 1 arm swings with the 145 for 33 to chest
height. My best workout with the 100 was 10 x 3/3
swing snatches using a 60 second rest between sets.
Dead Cleans with them is a killer!

I do eat 1 meal at night 7-8 PM and a snack 3 hours

later. Nothing during the day though. Weight has
varied lately from 190-198.

a. ME The Maximal E ort Method: This is de ned as

lifting a maximal load for 1-3 reps, and is the highest
force that can be performed by the muscular system.
This is and should be an all out e ort. This method
will improve neuromuscular coordination by
increased motor unit recruiting, increased rate
coding, and motor unit synchronization. Many
coaches view this as being the best method for both
intra-muscular and inter-muscular coordination,
because the muscles and the central nervous system
adapt only to the load placed upon them. ?The
maximal e ort method does not utilize psychological
preparation, in other words you should not psyche up
before the set, this will only bring about emotional
fatigue. Save the psyche for the meet when you really
need it. Training with the max e ort method more
than twice a week should be avoided because it will
impair muscular coordination as well as increase
defensive inhibition.Louie Simmons

b. DE Dynamic E ort Method

This method requires the lifter lift sub-maximal
weights as fast as he can. Louie Simmons

IMO, doing ballistics is the best way to develop
starting strength.
Di erent categories of strength and each kind of
strength requires a di erent way to train. For
example, explosive strength is best developed by
using compensatory acceleration.
You must know which one to maximize for your
sport!

c. RE Repetition E ort Method/Density

Ive always enjoyed the 105, 103, 125, 123,
training formats for whole body movements even
when I was bodybuilding in the early 80s. But I never
thought of using time of rest between sets as a
training variable. It was either more weight, more
sets or more reps. I feel that this is an important
variable to tweak from time to time more so for KBs
than BBs because of the limited options in KB sizes.

Supersetted Bodyweight Dips + Chins for 10 sets of

5/5.
30 seconds rest between sets. 5 Dips + 5 Chins 30
seconds rest and repeat 9 x
Brutal but great! Thumbless grip used as always.

d. Basic movements
e. Reps for recovery

2. Tools
Folks, Whatever training tool that you are using (Spin
Bike,Treadmill, Barbell, Kettlebell, Sword, Hula Hoop,
Yo-Yo) and you nd yourself still fat and unhappy,
dont blame the equipment that YOU chose, nor the
INSTRUCTOR! The only tools to blame here, are your
FORK and SPOON!. and some of you even look like
youre only a few days away from switching to a
y y y y g
PITCHFORK and SHOVEL! ?Unless youre lying
unconscious in the ER with a tube stuck into your
arm, its YOUR FAULT! Why? Because you have 100%
complete control over your food intake. Thats 100%,
all the time! No one is pointing a gun in your face and
saying eat a box of munchkins or else are they?
?Doing an hour of intense cardio in the morning,
followed by a food intake that would rival the total
number of calories consumed by the Pilgrims on
Thanksgiving Day is a bit much, dont you think? ?
Time to accept some personal responsibility.
?Almost forgot, re: Spinning I read a training blog
recently that claimed that one of the top reasons as
to why woman get fatter is because they do spinning.
!@#$%&? ?This of course, is an absurd statement and
reeks of a self serving purpose, most likely fueled by
an attempt to separate good hard training people,
from their coin. ?Thus, anyone making this statement
is a dumbass, and anyone who agrees or believes it, is
an even bigger dumbass! DONT BLAME THE TRAINING
TOOL! ?
a. Barbells
b. Dumbbells
Did 3 sets DL Sti -Legged Triples using 2 172 lb DBs.
( handles t 8 per side and not only 7 as I stated
before )
Did 3 singles of same drill using the 2-212 DBs.
I like the feel of these better than with the trap bar
due to the fact that I can get in the same pulling
position as I do KB Dead Cleans with.
The width of the Trap Bar handles is 25 inches or so
and I prefer a position thats closer to my legs. I did
nd that if I use the trap bar length wise the handles
are an inch closer. Better but still not as good as
with the DBs. I will be keeping the STDLs in my
routine but not on a weekly basis.

c. Kettlebells
Ive been training with Kettlebells on and o for the
past 8 years, and I like them. While they provide a
great training e ect, mainly GPP ( General Physical
Preparedness ) they are nothing more than just
another piece of training equipment. All things being
equal, I can get the same type of training e ect from
barbells, dumbbells, shoveling snow, cutting wood or
even lifting a bunch of rocks in my backyard.

That being saidTheres nothing magical about them.

Its not manna from heaven. Its a hunk of metal with
a handle, nothing more. You wanna worship it, pray
to it, color eyes on it, and even name it, ne by me.

However, some of the claims that Ive read about

them (think marketing hype, here) have been
downright ridiculous! Some trainers have even gone
so overboard with their claims, that youd think that
in a past life they worked in a carnival as a barker.

KBs wont burn, sear, scorch or even vaporize the fat

o your body any faster than any of the
aforementioned equipment. Providing of course, that
you monitor your food intake. Separate the dogma
from the drivel! Again, great training tool. Nothing
more, nothing less.
-
Training Test using Kettlebells! First time this year
using them.
Double Dead Cleans done using 70s for 10 sets of 5. 60
second rest used between each set. KBs placed
outside of legs and all reps done touch and go.
Purpose of today was to gauge the e ectiveness of
my 2 weekly pull days as far as explosiveness and
stamina is concerned. My bodyweight has been at 185
since last Saturday and its an easy keeper. Nice
Barbell to Kettlebell WTH e ect! O tomorrow and
Mon. Deadlifts!

d. Bands
Bands-
Great choice to include them in your players training
as well as your own. I wish I had them 25 years ago
when I was 18! I have been using them for the last 3
years for a half dozen movements both band only and
with xed weights as well. Cant go wrong!

Here are a few band specs:

mini band @ 6 25 lbs. of resistance per band.
light band @ 6 50 lbs. of resistance per band.
average band @ 6 75 lbs. of resistance per band.
strong band @ 6 100 lbs. of resistance per band.

If you want to increase resistance just add an extra

loop on the bottom. Instead of just stepping in the
band step on it and loop it once around the bottom of
your foot. If thats not enough do it one more time.

Right now I am doing band only squats 2X a week for

knee-rehab. Once for strength and once for
strength/endurance.

Band only GMs, Presses, Jerks, Pullups are must tries

also. The only knock I have on them is that when you
stretch them beyond 6 they wear out at a faster rate.
For example, with overhead presses at my height of
62 and with my arms extended they are stretched
out at least an additional foot and a half (
unbelievable extra tension ) so they tend to lose a
little integrity after a few months of 2X a
week use. ( I got separate ones for overhead use only
) But they are low cost and worth every penny. Good
Luck

c. Chains
Yeah, Home Depot is where I got mine. Dont buy the
towing chain that comes in the bag , thats way too
expensive. Their biggest chain is either 3/8 or 5/8, I
forget. Whichever one it is its 20 lbs of weight for 12
foot of chain. Start with 1 set which is 2 12 foot
pieces. Cost is around 60 bucks for this set.
Wish I had chains and the knowledge of them back in
the 80s. Great for pullups when the chain weight is
heavier. I think that using chains is better for
bodybuilding than even powerlifting!

e. Clubs
21 Oct:
Clubbell Swipes 5X5 using 25 lbers. ( Warmup )
Deadlifts 5X5 with 415 lbs which is 80% of Max.
Standing Ab Curls Jumpstretch Blue Bands
This was my last DL workout til next year.

23 Oct:
2 KB Overhead Presses using 70 lbers. for 5X5
Dead Snatch 70 lb. KB for 12 sets of 3 reps
30 second rest break between sets. Nice to start
doing
these again.

25 Oct:
Clubbell Swipes using 2 25 lbers for 10 sets of 5 reps.
I also did some work with the 45 lb. Club. As follows,
I start with club at my side Swing it up to chest level,
release and catch with the other hand etc, etc. Great
Drill.
5 times with each hand for 5 sets.

27 Oct:
KB Swings using thick handle 100 lber. 5 sets of 5 reps
were done.
All reps went to head level. Did not switch on the y.
I reset the KB on the ground after each arm did 5
reps.
Felt almost as di cult as the 5X5 DL routine.
Used the same KBs for Suitcase Dls for 15 sets of 5
reps.
Nice feel to this with the KBs on the outside

29 Oct:
2 KB Overhead Presses using 75 lbers. ( 70s with 5 lbs.
added )
5 sets of doubles.
Clubbell Swipes using 25 lbers. for 10 sets of 10 reps.
Abs.

Today:
Dead Snatches using 70 Kb for 12 reps per arm.
15 minute rest.
KB Swings using 100 lbers for 5X5. All reps head level
2 Kb Dls using 120 lbs each. ( 100 lb. KB with 20 lb leg
weight added )
10 sets of 5 reps were done with a 60 sec. rest break.
Bodyweight at 200 . No RSR Deadlift til I get my new
Titanium knee
next year.

3. Modes

a. Pulls-
IMO, you can never have a too strong back. If its a
weakness it should be addressed.

My pulling movements have always been dominant

over my pushing movements. Whether its low reps,
high reps or even long volume sessions, pulls rule.
Maybe its because when I started lifting back in the
middle 70s ( I was 15 then ) I had no bench. I got a 110
lb. weight set from Sears ( gold ) and the rst exercise
I ever did with it was a Deadlift. I had some marathon
sessions for sure. I remember doing 100 rep sets
(DL)with it when I was a sophomore in H.S. DLs, Rows,
Power Cleans and even Curls were the favorites.
Military Presses came later as did Bench work.
-
On my next Pull Day I will do pulls from the middle (
between legs ) as opposed from the side, like today
and will be rotated on this Push/Pull Routine from
now on. The Primary movements for Center Pull day
will be KB Swing High Pulls using 150+ or Heavy 1 arm
swings with the 100 and 150 lb KB. Snatches will be
done using the Dead version as opposed to the Swing
version. This drill will be done using the 70 for DE type
training and the 88 and above will be used for ME
training. I picked up some heavy 3/4 inch chain and
will be adding them to my KB High Pulls.
-
KB Swing High Pulls done using 210 lber for 6 sets of 3
reps. (front pull drill)
(I used my 150 lber + 60 lbs of chain ( xed weight )
attached to each side of the handle using ex cu s)
Future drills will be done using KBs attached to the
handles. Got many KBs so the combinations are
endless.
Finished with 1 set of TBDLs using 315 for 25 reps
done touch -n- go. (side pull)

1. Deadlift

Volume Deadlift
Deadlifts done using 315 for 25 sets of 5 reps. 60
seconds rest used between sets.
With a few warmup singles this was a 40,000 lbs +
volume day. Good cardio!

Deadlifts done using 315 for 12 sets of 5 reps. 30

seconds rest between sets. Great cardio!

Deadlifts done using 365 lbs for 10 sets of 5 reps. 1.5

to 2 minutes rest between sets. The 365 is just more
than 2x bodyweight.

Deadlifts done using 405 for 10 sets of triples. 60

seconds rest used between sets. For the last 4 sets I
used straps.

The Sti Legged Deadlift- SLDL using 25 lb plates. 345,

395, 445, 395, 345 for triple. SLDLs will be done using
either 25 or 10 lb plates for the purpose of increasing
the movements ROM. Standard Deadlifts are not
being used in this training cycle. I used a clean grip
for all the SLDLs except the last 445. No problem
since its the rst time doing these in years.

SLDLs using 10 lb. plates. 365, 385, 405, 385, 365. The
bar holds 17 ten lb. plates per side so I had to add a 20
lb leg weight onto the middle of the bar to achieve
the 405. Unreal ROM using the 10s!

The SLDLs are done with a slightly rounded back. Ive

never injured my back when doing any kind of DL
pulling action but do use these extreme ranges with
caution.
Right now I am focusing on both DE and ME for a few
Posterior Chain Movements which include SLDLs,
Clean High Pulls ( using heavy KBs ) , and 1 arm KB
Swings and 1 arm KB Snatches. These are done on a
rotating basis every 2-3 days. For high rep work I am
using either JS Heavy Band GMS or bodyweight rev-
hypers.

Trap Bar Deadlift done using 455 for 5 singles. Was

good for about 20 lbs more but no need to push it.
(500 + in 4-6 weeks) Finished with 1 set of same
movement using 315 for 25 reps. ( touch and go ) I will
keep TBDLs as my main pulling movement ( 1-2 X
weekly ) since Im done with regular DLs for quite a
while! More carryover for me to KBs with the TBDL
than with regular DLs, as well. The reason is the hand
placement. I can pull and hold a lot more using a
neutral grip, than with either a mixed or clean grip.
The DL form that I am using on this movement is very
close to a Sti -Legged version. I also feel that I will
get more carryover to my KB Dead Clean workouts
using this version as well as my Farmer Walks. I will
consider doing the Russian Squat Routine for the
TBDL sometime next month. .
-
Question
I have been following your posts for a while. I like
how you keep things simple and yet you keep it
interesting. I was wondering if you had a barbell,
dumbbells and kettlebells for tools how you would
increase the deadlift if your weakness was o the
oor?
Currently I have been training the deadlift very
infrequently maybe 3 or 4 times a month doing a
Westside singles type program. I was thinking about
pulling more frequently maybe two or three times a
week and get my average deadlift weight up to about
80-85% of max for one or two of those sessions. Good
idea or stupid?

Answer
Ive always liked Speed Deadlifts w/Chains to help
with a weakness o the oor, using between 60-65%
of max for 10 sets of triples with a 60 second rest
between each set.

AS far as KBs are concerned my 2 favorite in helping

to increase speed at the bottom of the DL, Ive loved
both 1 KB Swing High Pulls and 2 KB Dead Cleans. (
ive never done swing cleans, no need )

Swing High Pulls 1 Heavy KB using either 150, 170,

190. I do this movement with 2 hands on the bell and
swing back as far as I can and explode up into a high
pulling position. 190 KB is used for ME and the 150 is
DE work. Ive also used chain for DE KB Swing High
Pulls. The feel is unreal. Bands can be used but I nd
it much easier on my body to just stick to chains.
Try this following routine. ( Based on your post for a 3
day a week schedule ) : Day 1 3 X 5 @ 75-80% Day 2
Speed DLs ( outlined above ) Day 3 33 @ 85 % .
Now thats just BB work. Feel free to switch the Speed
Dls with an explosive ballistic KB movement such as
the 2 that I listed above. I consider them
interchangeable.
Dont con ne yourself to a static strict training
schedule. For example try Mon. Wed, Sat for pulling
days and take 1 or 2 days o .
DBs ? I got them as well up to 120s and I consider
them useless as far as helping the DL o the oor.
However, great for GPP ! Farmers Walks!

Deadlifts done using 405 + 100 lbs chain for 5 singles.

Halfway through lift bar weight = 455 , at top 505.
Finished with Deadlifts using 315 for 112, 110, 18.
-
Right now Im DLing 2x a week. 1 session consists of
Density Training using between 60-65% of 1 rep max
for a minimum of 10 sets to a maximum of 20 for 5
reps. Since this is primarily a cardio drill I keep the
rest periods to no more than 60 seconds between
sets.

The 2nd DL session is done for 10 sets of triples using

@ 80% of 1 rep max.
Rest period between sets is anywhere from 2-3
minutes. For example: yesterday I did 425 for 10 sets
of 3 and a week or 2 back I used 405. This is mostly a
strength maint drill for me since pulling anything
heavier causes excessive knee swelling. I pulled 3
singles at @ 90% ( 475 ) a few weeks back and it
caused a problem.

I will be adding another DL workout to the mix soon

which will consist of 1 or 2 sets of high rep work ( 20-
30+ ) using the same 60-65% ( 315 ) as my 1st session.
This will change my 2x a week program to one which
will have me DLing every third day. This will be
mainly a posterior chain endurance strength drill. On
this day I will also add my 1 Arm KB swings using my
150 for some low rep,low volume work. KB rst and
DL last as a nisher.

My other 2 days are pressing days.

2. Swing

I realized that I got much more out of Swings than

Snatches.
For example, I was doing 5 sets of 5/5 1 arm swings
with my 145 lber last year and in comparison my best
5 set 5/5 routine using snatches was with my fat 100.
More of a overload = better carryover to my Deadlift
and grip work.
The point for me is that a 1 Arm Swing ( KB, DB ) done
chest high gives me a greater bene t because I am
able to handle more weight. No need to go overhead.
Now, if I want a greater overload for my posterior
chain I can always add straps when doing 1 arm
Swings and simply choose to work grip some other
time.
As far as 2 arm KB work goes, Ive always preferred
the Swing Hi-Pull using my 145 lber as opposed to
doing 2 KB Swings. Why? Because its easier to use the
same close DL stance when doing the Hi-Pulls and I
feel that its a much smoother action. Ive added 2 20
lb leg weights and a 5 lb plate to the 145 for a total of
190 lbs. 10 sets of triples on ME DL day was plenty for
me.
The action of this drill is similar to the Swing. Simply
pick up a heavy KB swing back as far as you can ,
reverse the motion and go right into a Hi-Pull.
As far as BB Power Snatches and such, Ive never done
them. Done many a Power Clean though. Even with
chains. Great Movement!

ME Kettle Bell Swings done using fat handled bell. 110

for 10 sets of 3/3.
60 second rest between sets. Switch made on the y
and all swings done to head level.
Good to use time as a ME variable instead of adding
weight to the KB!

Yes, I have tried 2 KB Swings to the outside of legs but

I dont like them for the following reasons:

1. Interferes with knee brace. ( which means I have to

really think too much when performing the exercise
) My training movements have to ow in order to
have successful training session. Much like training
with MA weapons. ( if it doesnt work for you get rid
of it )
2. IMHO, I dont feel it is a necessary movement to do
with KBs. Wanna know what I do Outside Swings
with? Clubs! Yep. As a matter of fact I warmed up
this morning using 2 25 lbers before I did my Trap Bar
Dead Lifts. Feels more like a live motion.
3. The only KB drills that I use a Swing Motion for are
done with 1 KB. Never 2. I dont even do them from
the middle. Never done Swing Cleans either. Only the
Dead version. 2 KB Dead Snatches kick ass. Only
managed 1 rep 1 time with my 88s . Doable again
down the road but not know.
Heavy swings are great for the grip. You can adapt
quickly to this type of training as long as all other grip
work is kept to a minimum.

3. Swing High Pull

The high pulls are done by swinging the KB between

the legs and then reversing direction and exploding
upward with elbows up and out and the handle of the
KB slightly above chin level.

Mid-Morning
KB High Pulls done using 150 lber + 30 lbs chain for 10
sets of 2 reps.
60 seconds rest between sets. All pulls done to at
least chin height.
-
Swing High Pulls done using 150 lb KB for 10 sets of 5
reps. 30 seconds rest used between sets.
Sometimes I do the high pull drill for 1 near max
single set of 25 reps , 3-5 sets of 10-12 reps, or the
above. This is the only high rep ballistic KB drill that I
do.
My other 2 KB Ballistic drills are 1 Arm Heavy Swings
and 2 KB Dead Cleans ( from outside the knees )
Nothing above 5 reps! Many ways to train with KBs. If
it works for you, it cant be wrong!

KB Swing High Pulls using 190 lber. ( 150 + 2 20 lb leg

weights )
12 sets of 3.
15 min break
One set same drill using 150 lber for 20 reps
4. Swing Snatch and Dead Snatch
The Kettlebell Dead Snatch in my opinion is the best
exercise that can be used to develop power . Power
which is also regarded as starting strength or
explosive strength is necessary for the sporting
world. Having explosiveness is the most important
motor quality for sports and this can only be attained
by training your posterior chain muscle group, which
consists of the glutes, hamstrings and spinal erectors.

To perform the Dead Snatch you start by placing the

Kettlebell on the ground by your feet . The stance is
up to you , but in general it should be about shoulder
width apart. You bend over grab the Kettlebell and
with one explosive motion lift it overhead to the
catch ip position while simultaneously performing a
knee dip to help absorb the impact of the weight. No
arm pulling is used in this movement. It is the
powerful hip snap e ect that with the use of
momentum, gets the Kettlebell overhead. It is this
triple extension of the ankles, knees, and hips that
gives the greatest bene t and transfer to any athletic
activity.

It should be part of any Kettlebell lifting program and

it is important to remember that its greatest bene t
is to generate power. Acceleration of the Kettlebell is
the main emphasis of this movement , not the
amount of weight. Sets and reps are up to you
however , I would recommend a weight load of
between 70% 90% for 3 5 sets with the same
amount of reps. Once you can perform and complete
this 3 5 drill with acceleration you will be able to
increase the weight by moving to a larger sized
Kettlebell.

-
As far as training ME swing snatches ( singles,
doubles, triples- ves ) I do nd that there is both a
temporary CNS boost e ect and a more
permanent training e ect ( max e ort strength to
strength endurance ) providing that I am working on
both the above methods in the same training cycles. (
The CNS boost e ect refers to for example:
Snatching the 100 and a few minutes later snatching
a KB of lower weight which equals the kb of lower
weight to feel lighter than if the 100 lb. wasnt
snatched at all ), at least in me. I normally use the 100
kb for a sets of 10 for 3 reps or sets of 5 for 5 reps.
Above 100 I do singles or doubles and go slightly
above Prilepins recommendations for 90%+ work.

Question-
Do you ever dip down to train the strength
endurance pathways of the same move and do you
nd that heavy singles have any e ect on your
numbers with the 2 pood?
Answer-
My current method of training strength endurance
is to use a low rep high set approach with the time
of rest between sets and tempo of each set being
the main factors. For example:
10 sets of 3 reps of 70 lb Swing Snatches with a 15
second rest break between sets while using a fast (
explosive ) tempo.
10 sets of 5 reps of 70 lb Swing Snatches with a 15
second rest break between sets while using a slower
tempo.
 Of the 2 examples I nd the faster tempo method of
triples to be more taxing to the muscular system
and more cardio challenging than the slower tempo
sets of ve. Number of sets is never less than 10 or
more than 15. This is usually determined by my
recovery ability from previous workouts.
While Im not about to anoint this the holy grail of
strength endurance training, FWIW.. I did do a max
e ort Swing Snatch set of 40/40 back in the spring
with the 70 lb kb using a similar training approach.
However Im not interested in high rep training or in
any other methods that would increase such
numbers. I have also done an easy test set of 15/15
with the 88 just to satisfy my curiosity.

5. Cleans
The main bene ts that I get from doing Double
Cleans are cardio and carryover to my deadlifts.
Now, to be fair I never do Swing Cleans only Dead
Cleans.
2 KB Dead Cleans done using 70s for 20 sets of 5
reps.60 seconds rest between sets.
Placement of KBs was outside of legs. No resting in
the rack and I used a slight pause at the bottom to
disengage the stretch re ex. I dont are my elbows
out or bring them up high when I do this movement,
just enough to get to the rack position. For me the
main muscle group worked is the lower back/glutes
on the rst part of the pull and of course the traps
in that order. Coming out of the rack I drop rst to
the hang clean position before I very brie y reset on
the ground ( touch and go ) and this sudden ballistic
movement further torches your traps and grip.
I prefer Dead Cleans over the Swing version because
I use the same close stance ( conventional ) with the
DCs as with DLs. Of course, if I was a sumo puller I
would opt for the Swing Cleans. I nd the following
2 drills interchangeable on a DL/KB Volume Pull Day.
 1. Double Dead Cleans using 70s for 10 sets of 5 reps.
60s rest per set.
2. Deadlifts done using 315 for 10 sets of 5 reps. 60s
rest per set.
As far as frequency goes If Im DLing every 3rd day
as now I dont do Double Cleans. If Im Dling once a
week Ill throw in 2 Double Clean days. ( 1 day I use
70s and 1 day I use 88s ) If no DLs in a training cycle I
do Double Cleans every 3rd day.
Another reason that I prefer the Dead version of
Cleans is because I mainly focus on 2 Weight
Movements ( drills ) per training cycle and when I
am doing a KB only cycle I can go all out 1 day doing
Snatches and the next day do the same with Dead
Cleans without the fear of pattern overload or
redundancy of training.
This is because the pulling action when doing Dead
Cleans is from the outside of the legs and with the
Snatches its inside. ( middle )
Last summer I focused on only 2 KB drills. Double
C+Ps and Swing Snatches. Nice and simple!

2 KB Cleans done (outside of legs) using 53s for 15 sets

of 5 reps.
15 seconds rest used between sets. All reps done as
fast as possible.
About 10 minutes to complete drill. Not bad.
Progress to->
2 KB Dead Swing Cleans (outside of legs) done using
70s for 10 sets of 5 reps. All reps done explosively
without a rest.

6. Pullups
Neutral Grip Pullups done using 80 lbs of chain for 5
sets of 3 reps.
First time doing these in about 2 years.
In doing these, I start at the bottom with arms fully
extended and the resistance in my bodyweight only.
As I pull up the chain starts to load until all 80 lbs is
engaged at the top. ( half-way thru movement 40 lbs
is loaded ) All reps done in an explosive manner. No
Queer Kipping, Either!
-
Neutral Grip Pullups done using Bodyweight + 100 lbs
chain weight for 10 sets of doubles.
Chains were set up so that in the bottom position (
dead hang ) resistance was bodyweight only, (
halfway through movement 50 lbs xtra and at the top
all 100 xtra lbs were engaged )
Will use chains only ( never xed weight ) for all
pullups drills til May. I will be switching hand grip
positions ( pronated, supinated, neutral ) every few
weeks. Might even do 3 sets for each for some
variation.

Mid-Morning
Deadlifts done using 405 for 55.

Evening
Close Grip Chinups done using bodyweight + 160 lbs
of chain for 10 singles. Chains were set up so that
halfway through movement 80 lbs were engaged and
all 160 was loaded at the top. Unreal feel! Finished
with 1 set of bodyweight CG Chins for 15 reps. All
Chins done strict.

7. Rows
BB Bent Over Rows done using 135 + 40 lbs of chain
for 10 x 10.
60 seconds rest between sets. First 5 sets I used a
supinated grip and last 5 were pronated.
Chains were set up so that at the top of the
movement total weight of 175 was engaged.

BB Bent Over Row/Pullup Complex done for 8 sets of

5/5. I used 205 lbs for Rows and Pullups were
bodyweight. Drill done in superset fashion using no
rest between exercises. Bent Over Rows 5 reps,
Pullups 5 reps. = 1 set. repeat 7 x. I chose 205 as my
BB Row weight because thats my bodyweight. (203
lbs.) I used to do this drill for 8 sets of 8/8 and I called
them Crazy 88s. First time doing this in over 10 years.
Great back blaster!

DB Bent Over Rows done using 2 90s for 88. Neutral

grip used. Not bad since Monday I DLed.
Way better to use DBs for this drill than Kbs. Not even
close!
8. Curls
BB Curls done using 115 + chains for 6 sets of 6 reps.
Unreal feel at the top of the curl movement using
chains.
Total chain weight at the top is about 30-35 lbs total.
Now, at the start of the curl movement ( standing,
bar at thighs ) I have 115 lbs + about 5 lbs per side of
chain weight. As I go through the curl ROM it loads
evenly to the above number of 30-35 total. So at the
top its roughly 145-150 total weight. Each chain
weighs in at 20 lbs and is 12 feet in length.I double
the chain so its 6 ft. per side and attatch to each end
of the bar. You dont need much extra weight at the
top of the curl to be convinced of this method. Wish I
had this when I was BBing. Cant wait to try with
Triceps Extensions. I will be using this same principle
with mini bands for DB Presses. ( at, incline,
overhead) This way I can work chest and tris to
their full potential, by having the bands overload the
tris with any of the mentioned movements. I will
vary this type of training into my routine.
a. Pushes
Push Day Noon
Weighted Pushups done using 145 lbs ( 100 plate + 45
plate ) for 3 sets of 6 reps.
Body Weight Suspended Pushups done for 3 sets of 12
reps. Feet elevated 1 higher than hands.

Evening
Weighted Fixed Bar Dips done using 100 lbs for 55.
Easy.
Finished with DB Decline Triceps Extension using 2 40
lb. dumbbells for 3 sets of 12 reps.
Tomorrow Shooting Range at noon, Sparring at night.

1. Pushups

In the Marines 20 years ago I could out pushup God.

For the next few months Im shifting my focus from

Overhead Pressing to Weighted Pushups. Based on
my previous training ( years ) Ill be able to maintain
most of my overhead strength using just the JS Green
Bands. Ill also do some high rep endurance overhead
work using either the minis or the purple bands. Of
course, itll all be 2 arm work since I never do any 1
arm presses. Ive never had a 1 arm pressing workout
and most likely never will.
About the pushup reps with weight vest I think that
its just a matter of being di erent as opposed to
being better. However, it will still boil down to what
you are able to handle once you move up to 80 lbs ( or
more ). IMO, you should be able to handle 83 or even
103 right o the bat with the 20 lb increase, using
more or less the same period of rest between sets.
If you nd yourself struggling on set 8 and want to do
10 sets increase the rest period by 50% or so, and
bang out the last 2 sets.
Ive always preferred set and rep schemes of 3s and
5s whether its 83, 123, 53, 35, etc, etc.

2. KB Press
I never use KBs for presses except when Im doing
Long Cycle work. Do you also do Double Clean +
Presses ?
If so, do you also feel that the shoulders get a great
bene t from doing a Clean before every Press as I
do ? ( great pre-stretch loading action )
Once you hit that groove its an addicting
movement. Only with KBs! Ive tried it with DBs and
its not even close, way o . Pressing 2 KBs Overhead
has kept my shoulders healthy.
No other training tool ( BB,DB,CB ) has been able to
do this. Bands do help but they are not a xed
weight tool. The KB Presses help maintain my
shoulder strength and exibility.
No shoulder problems at all these days when I am
benching.

3. DB Press
Pressing movements will consist of DB incline at ( 30
degree) at bench
and 2 KB Dead Cleans & Presses. These will not be
done using a DE and ME template but more of a
maintenance workout. I will be including Floor
Presses using DBs and band work for the tris. I got
DBs up to 120s so that should keep me busy for a
while!
Neutral Grip Dumbbell Presses done using 2 65s for 5
sets of 3 reps. Really hits the tris hard!
The DB presses were done elbows ared much like
using a BB. First time doing these in about a year or
two. Stabilizers got weak! Another way that I like
doing DB presses is in using a neutral grip. Really hits
the tris. Nice to superset these with neutral grip
pullups.
I used to do Arnold presses 20 some years ago when I
messed with bodybuilding. Hated Them!

2 Dumbbell Military Presses done using 75s for 33.

Stabilizers still weak from using mainly KBs for the
last few years. Looked at my old training logs from
when I was 32 (1992) and saw that I was 2 DB Military
Pressing 90s for triples. Memories!
-
Sat. Noon 1 Arm DB Presses done using 75 lber for 5
sets of 3/3. (1 clean, 3 presses) This is my rst ever 1
arm pressing workout. Never thought much of them
and still dont, but decided to give em a try.

4. DB+BB Bench Press

BENCHING
I will be rotating my 3X weekly Bench Routine as
follows.
triples one day, singles another day and ves for the
last.
Since I am still getting used to this new benching I
wont
be doing any all out max attempts for a few weeks.

No board Presses , oor presses , lockouts or the like

until
the groove becomes second nature. I will however
include my
all time favorite close grip presses ( at) .
Other exercises that will be rotated will be Hammer
Grip Dumbbell
Flat Presses , and chains and bands added to regular
benches to
really stress the tris.

Yesterday I worked up to a few singles of Close Grips

with 295 + 40 lbs
of chain and I had a room to spare poundage wise.

-
Incline Barbell Press done using 135 lbs + 80 lbs chain
added. ( 40 per side )
10 sets of 8 reps done. Two di erent grip widths used.
No need for additional tri work due to the overload at
the top of the movement. Unreal! I will be rotating
the amount of xed weight and chain weight for
future workouts. I got 200 lbs of chain so thats no
problem.
-
Barbell Incline done using 135 lbs + 200 lbs chain for
10 sets of 5 reps.
2 minutes rest between sets. Since this was a heavy
tri day I used a closer grip width.
Finished with 1 set of 15 reps using 135 + 100 lbs
chain.

Barbell Close Grip Incline Presses done using 135 +

100 lbs chain. 5 sets of 5 reps done with middle
ngers on smooth part of bar. Finished with same
drill using 135 + 40 lbs chain for 3 sets of 10 reps.
Same hand spacing used. The chains play a huge role
in hitting the tris. But doing them with a close grip
hits them just as good if not better even when using a
lighter chain load. Full ROM movements with chains
are here to stay for me. Since I hate doing partials
this is the best way for me to overload the top. Last
monday I used a wider grip spacing and 200 lbs of
chain and today the above. Fun to experiment !
5. Dips
I do weighted dips and love them. Ill be doing them
tomorrow since its a push day. I rotate them every
other push training day.

IMO, weighted dips have will provide the most

carryover to OP only if the triceps are the weak link.
If you identify the weak link as being at the bottom of
the press you have options such as DE work with
chains/bands added , or using di erent pressing
implements. Never had a shoulder/elbow issue when
doing dips.
My best gains with dips came when I specialized this
movement and did no other pushing exercises in the
same training cycle. No real surprise here. Listen to
your body!

Dips done using Bodyweight + 180 lbs of chains for 5

sets of 3 reps. WOW! Awesome Feel. Chains were set
up so that at the bottom resistance was bodyweight
only and at the top all 180 lbs were loaded. Best
tricep move I have ever done. Unreal Overload. I will
be retooling my push/pull routine next week and Ill
be doing a ME day w/chains and a DE w/chains
weekly. Might rotate JS bands with this setup after 6
weeks and of course, xed weight.
-
Dips done using 200 lbs of chain for 6 sets of 2 reps.
Half way through movement weight = 100 lbs, at top
200 . ( bottom = bodyweight only ) Need more chain!

Fixed Bar Weighted Dips done using 150 lb KB for 5

sets of 1,1,1,1,1.
Doubles wouldve been doable for the rst 2 sets.
Weight = very close to max.
Same drill done using 100 lb KB for 2 sets of 5 reps.
Finished with 1 set of bodyweight dips for 20 reps.
Tomorrow O , Time for some more hormone laced
rib roast! LOL

6. Medi Ball Press

7. Tricep Drills
QUESTION Forgive my ignorance but what is a
decline extension?
ANSWER The Decline Ext. are done for the tris. Hits
all 3 heads.

8. Laterals
Shoulder Raise Complex all done with 2 30lb DBs.
10 Bent Over Laterals, 10 Side Lateral Raises, 10 Front
Raises, 10 Overhead Presses. No rest between
exercises. Drill was done for 4 sets total. I did rest
after each set of 4 movements.

4. Patterns [Two ME days, Two DE days]

a. Upper/Lower
b. Push/Pull
I will be done with this 6 week Push/Pull program in a
week and I will substitute 1 Incline Bench Day with a
BB Press Day ( either front presses or BTN ) and will
keep the pull days the same. Chains will be used on
both push days, and for pulls only on Deadlift day.
Nothing like 2 Push days and 2 Pull days a week!

c. Two a Day
As far as Volume and Intensity I go nowhere near
failure and just stay a rep or 2 short. Nothing new
here. Im done with 1 rep maxes. Im DLing and
Pressing 3x a week. However, Im switching my Press
movements every press day between DB Flat Bench,
Incline BB , Overhead Presses ( DB, BB, Bands, and
Chains ) and I throw in some occasional extra Tricep
work.
KB work as follows: 2 KB Dead Cleans done using only
70s for short rest. ( 30 seconds between sets ), Swing
High Pulls using 150 + KB using same principle.
Pullups/Chinups and/or Rows done as a warmup
before DL day. Step-Ups done 2-3 x weekly on non DL
day. JS Band Drills done 3x weekly. Some MA work 3
times a week as well. I also stretch almost every day.
I train 2x daily but rarely for more than 20-30 minutes
each. Nice to be retired!

d. Templates
O tomorrow and after that for 3-5 weeks Im going
to follow an every other day training protocol. ( 1 On ,
1 O ) Will start going heavy on Dips and make it the
main Pressing movement of my program. Other
training will be added on o days.
Bodyweight @ 176 this morning. Big Porterhouse
Tonight ! Hope its laced with hormones! LOL!

Programming
OK, unless I am doing a speci c powerlifting routine
like RSR, all my training is planned either the day
before or the morning of. For KB Dead Snatches ( my
favorite ) I like to do these at least 4 times a week. As
long as I vary the weight of the KB and the set/rep
schemes, I am not concerned with overtraining.
Deadlifts and presses are done 2 times a week with
each getting a speed day and a Max e ort type of
day. As long as these are covered everything else is
done on an as needed basis.

2 DB Overhead Presses done using 70 lbers for 3 sets

of 5 reps.
Finished with Suspended Weighted Pushups using 70
lbs for 2 sets of 15 reps. Feet elevated higher than
hands by about 18 inches.
Day on, day o training is paying o already due to
extra rest !
Tomorrow training with some SWAT buddies. Rib
Roast tonight ! Still zero carbing. Meat + Fat is where
its at!
-

5. Evolution of a Carnivore and Intermittent Fasting

If you dont have the self discipline to push the

f*cking plate of chow away, remove yourself from the
gene pool because you are not t to breed.
I guess you see where Im going with this, Huh? Lets
Re-Cap!
1. Put a foot into your ass. ( to get yourself in gear )
2. Put another foot into your mouth. ( to prevent
eating every meal like its the Last Supper )
If youre looking for sympathy you can nd it in the
dictionary between the words sh*t and syphillis.
Eddie, USMC 78-82

I dont keep track of my bodyfat levels but at 6 2 Im

201 and quite lean. I dont wish to add any weight not
even muscle due to the fact that it hampers my
plastic left knee. The less weight I carry the better.
-
Yes, I am a low carber and have been so for years. I
dont drink at all , havent ate fried food in about 10
years and very rarely eat grains, starches or or sugar (
once or twice a year ). No re ned foods either, or
milk. Just meat, eggs, veggies , some fruit. ( no corn
since its a grain )
Some nuts from time to time. Some great reading is
Sugar Blues, Neanderthin, and The No Grain Diet .
BTW, Ive havent had the u or cold in over 10 years.
-
I do follow a WD eating plan and only eat at night.
Been doing it for a few years now. I never eat
breakfast or lunch and prefer to just have black
co ee. I dont count calories either. At night I eat
mostly organic meat Bison and organic vegetables
and plenty of coconut oil. No sugars, no starches not
even grains. I never get hungry eating this way and I
always train on an empty stomach. The level of
concentration is awesome this way. As far as
supplements I am a big believer of multi vitamin and
minerals and 2-3 grams of C with every evening meal.
No creatine or protein shakes either. Only whole
foods and 1-1.5 gallons of poland spring water daily.
Hope this helps!
-
The Bison that I eat is from the Great Range Co. Its
antibiotic and hormone free but it is grain fed and
not grass. Been eating it almost daily for a few years.
-
The coconut oil that I use is from the Wilderness
Family Naturals Co.
I used to buy from Tropical Traditions but about 2
years ago they changed to a di erent type of oil and
it had a strong chemical tastes to it.
If you go to the Wilderness Family Naturals site they
have 2 good books on coconut oil called The Healing
Bene ts Of Coconut Oil and Saturated Fat May Save
Your Life book , both by Bruce Fife. I buy the oil in 5
gallon quantities and it lasts me about 8-9 months.
Its the only oil that I use. I stir fry and sautee all my
veggies in it.
-
The switch was on Jan. 1 I stopped eating carbs.
(under 10 grams daily). For the previous 4 years or so I
was stir frying vegetables in coconut oil.
Now Im done eating veggies for the whole year and
any other carb. Its just meat, sh and axseed and
 sh oils. ( moderate-heavy vitamins ) Carb free is
great. ! I have also read that Omega 3s ( sh oils, ax
oils ) provide relief from joint in ammation. Think
arthritis here. A few tablespoons of Barleans FlaxOil
on a lb of bu alo meat or 90% beef tastes awesome. I
dont like Udos blend. Barleans tastes much better.
The low bodyweight, Omega 3 Oils , and the
elimination of carbs is my 3 pronged attack on knee
joint pain. Yeah, Im really lean 8 pack territory. But
thats not the goal. Just a byproduct. I used to be able
to do an ab shot called the Rope. Might have to try it
now. haha. Left out 1 food item. Cheese! I melt it over
the meat. Good hard cheese.
Co ee black and lots of spring water. Feel great.

Not really a big accomplishment for me to lose

weight and getting ripped has always been easy for
me. Its ALL about diet. Good thing is that with a 2.5-3
day refeed I can be 212 with the same waist size. I
dont count calories but I eat 2x daily. Once after I
train in the evening and once about 3 hours later. 1 lb
meat, cheese, ax oil and about 1/2 lb of sh. (
sardines, salmon, chilean sea bass )

Thur. Evening Deadlifts ( regular ) done using 315 for

1 set of 30 reps. Not max but real close. About 3
weeks ago I did 365 for 20 reps. Nice to have a rep
test day. No way could I have done this without the
high fat ( 60-65% ), mod protein, zero carb plan.
Starting month nine without carbs in a few days. 20
hours between last meal ( snack ) and the main meal
the next day. Never hungry and energy levels high.

One year of eating Zero Carbs in the books! No reason

for me to ever eat carbs again. Still eating 2 lbs of
meat every evening, 1 lb at 7 and 1 lb at 8.
Caloric intake between 2600 and 2900 daily. Nothing
like fat adaption. No cravings for carbs at all. Nothing
at all during the day except water and black co ee.
Bodyweight at 185 and still training the same. Knees
have never felt better !

As far as sh oil goes Im currently using a brand from

Sams Club . About 5 grams daily.
Im done with bison meats. Ate in daily for over 2
years. Ive switched to cow beef over a year ago and
its here to stay. Ive tried grass fed tenderloin and I
much prefer the taste of grain fed beef.
Porterhouse, Rib-Eye steaks, Rib-Eye Roasts, and
Sirloin. Cant beat the taste!
Supplements consumed are C E, Multi, Fish Oil.
Everything else I consider overrated. Creatine is
great, however my training right now isnt about
maximizing strength.
I did go back brie y to my more natural bodyweight
of @ 215 back in late October by maintaining this
current IF . How? I increased my meat intake from
about 2 lbs to just over 3. Strength went through the
roof. I was pressing my KB fat 100s for triples. Knee
was barking too much to maintain. Dropped back
down to low 180s and alls well. Nothing better for me
than Intermittent Fasting . Unbelievable energy
levels! Zero cravings. Nothing but Meats ( animal fats
) little butter. 14 months carb free. I dont drink any
calories either. Water, Black Co ee. Had all the tests
done a few months ago. According to the doc
everythings ne nothing to worry about. I have zero
interest in knowing speci c HDL, LDL, Test level
numbers. His green light was all I wanted to hear! If I
didnt get it, I wouldnt still be eating this way. IFing
with a High Fat (animal ) mod Protein plan works best
for me. Ive tried just about everything in the last 30
years. Yup, zero carb.
@ 182-185, I feel great, have a high level of energy,
and maintaining strength is all that I care about as
well as walking around pain free. Ill be 47 this year
and being injury free = very, very, happy! Ive had my
share. Disclaimer: By no means am I saying that
anyone who follows my eating protocol will have the
same results. YMMV.

Ate 2 meals today consisting of 2.5 lbs meat ( 1. 5 , 1 )
and lots of Omega 3s, some cheese. Nothing like
ingesting protein and fats, brief compound weight
movements, adequate rest, and some ZMA to keep
my T-Levels healthy. Zinc and Magnesium ( 2000
Journal of Exercise Physiology ) use both increased
free testosterone ( the one thats available for use in
building muscle ) and have been shown to decrease
levels of cortisol. ( stress hormone ) Works best if
youre de cient in these minerals. Tribulus = Snake
Oil ! No studies have appeared in any peer reviewed
scienti c journals. Fucking bogus!
-
I take 20-25 caps a day mostly for my knees and to
cover fuel needs. Im under 10 grams of carbs daily so
this and my ax oil is my only source. IMO, no harm
in increasing the dosage. I like it for my shoulder
joints as well. Im never sore, as well. YMMV.

Ill add calories in the form of fat if I nd myself

slipping under 180. I weighed 180 all 4 years that I was
in the Marines. I can easily stay in the 180-185 range
for years.
Avoiding carbs is the key. Im in my 16th week and I
feel great. I eat 2x daily. Never breakfast or lunch. (
meaning no calories before dinner, only black co ee
or spring water ) I always train in a fasted state. Main
meal is at @ 8 and second meal is @ 11.
I always have enough energy to fuel my workouts
even the Volume Deadlift sessions, thanks to the 60-
70% of fats in my meals. The rest is mostly red meat.
Ive switched my 2-3X weekly sh meals with Filet
Mignon and the others are ground beef meals.
Fats ingested are Fish Oils, Flax Oils, Butter
(Kerrygold Irish Butter, Lurpak Danish Butter, or
Organic Valley Butter) all unsalted. Might add
Wilderness Family Coconut Oil ( my favorite ) in a few
months. The only cheese that I am eating is Extra
Sharp aged hard cheddar.
If I add eggs ill be the Omega 3 Organic ones from
Shop Rite. $ 1.69 a dozen.
The only carbs Im taking in are trace amounts. 5
grams or under. Ive done this before for 6 months.
Looking for at least 1-2 years if not longer. Feel great
with no knee pain. Never hungry or any cravings for
carbs. Never hungry during the day. Nice mood
enhancement from the sh oils! Waist is @ 30. Onion
skin thickness. Not the point, however only a
secondary e ect. Walking around painless is top
priority!

6. Special Drills

a. Safety Squat Bar

However, I might switch up the ME SLDLs with some
Safety Squat Bar GMs using both xed weight and
chains.
I basically used my SSB for rehab as far as wide
squats went.and I would incorporate its use now
with anyone by just rotating it in just like any other
piece of training equipment.
Tom Furman question -?? Squats. One ME day and
one DE? Low reps, high sets???

Eddie Kowacz?? answer For Powerlifting ? That

would be one waydepending on the rest of
the program. Maybe 55 in the 80 % range
too.

b. Trap Bar

KB Farmers Walk done using 2 Fat Handled 120s ( 100

+ 20 ) for a distance of 200 ft 4 X . Grip strong , lower
body needs work!
Been doing these for my knee rehab ( leg strength )
for the past few weeks, rst time going this heavy
though. Only doable with my knee brace.
Summer Training Switch Time to break out my Trap
Bar and DB Olympic handles. With the handles I can
load 10 lb plates up to a total weight of 152 for each
and with 25 lb plates they weigh in over 212 a piece.
This means no DLing for the next 10-12 weeks and
some heavy KB use. Snatches with 100+ and 1 arm
Swings with the 145 lber. The Weighted Pushups,
Heavy Dips w/ chains and xed weight and DB Flat
Bench will stay. I can even t my Trap Bar on my rack
for some neutral grip Floor Presses and neutral grip
Shoulder Presses.

Farmers Walk done using 365 lbs for a distance of 100

X 3. I used my Trap Bar and did this in my basement.
The main purpose of this drill was knee rehab.
Basement was used because of the at surface. Will
add slowly. Im sure that I can do this with 400+ if my
knee complies!

c. Elliptical

15 minutes done on Elliptical Machine wearing 150 lb

weight vest.
Brutal! Wanted to quit after about 3 minutes but
second wind kicked in.
Great feeling after I nished! Felt refreshed.
Been doing this for the past 6 months , although not
with the same load.
I have an 84 lb X Vest and a 40 lb Go Fit Vest. I wore
both and added extra 1 lb weights to the X Vest. I
have 80 extra lbs on hand and have already loaded
the vest to over 140 with no problems. This is the only
quad dominant movement I can do because of knee
problems. Body weight has been between 170-180 all
summer still eating high sat. fat meat only diet and
following a IF protocol ( 22 hours between meals )
-
Elliptical machine done for 12 minutes wearing 165 lb
weight vest. at a speed of 4.5 mph. This started to
suck real quick however, the euphoria when you
nish is out of this world.

Elliptical machine done wearing 170 lbs for 12

minutes. Dreaded every second but once I was done it
was euphoric. ( Loaded my vest to 130 and added a 40
lb GO-Fit vest ) Getting another 40 lber next week.

Ive been training since I was 14 in both MA and

Weights ( 47 now ) and this is the hardest 12 minute
training drill that Ive ever done.
Knees feel ne as well.

d. Heavy Bag
Heavy Bag 100 Power Punches, 30 seconds rest, x 5. (
maint ) 16 oz gloves used today.
Most of the time its either this or 50 punches, 15 sec.
rest, x 10. I rotate between 10, 12, 16 oz gloves. Once
in awhile Ill put 1 lb hand weights into my 16s and
turn them into 32s.
I consider heavy bag training one of the most useful
yet underrated metcon workouts known to man.
Express yourself with simple, brutal, primal training!
As far as the 3 lb Gloves go When I worked at the jail
I remember that Earnie Shavers told me that he did
this back in the day. Earnie used to come in and talk
to the inmates about Christianity and I would be
assigned to escort him around the building to their
housing units. His version of gloves were big pillow
gloves while mine are just 16 ozers with 2 1 lb weights
inserted into each of them.
While I do consider this skill work, (done rst in
workout) I do feel that there is a training bene t as
far as shoulder endurance and overall conditioning
goes. I also like doing various punch drills with these
gloves without using the heavy bag. Of course, I
always warm up going slow, half speed before going
all out. The 150 lb bag explodes when using the 3
lbers.
I also do this from time to time with just 1 lb added
for a 2 lb total. When I switch to the 12 ozers ( on
another day ) it feels like Im punching with just sts.
Im also tempted to get into a kiba dachi stance and
throw 500 punches with the 3 lbers. What would Mas
do? or even say ? Me thinks that he would approve
since he liked putting on some iron geta and doing
kicking drills.

Tired of doing long slow cardio? No problem!.try out

this heavy bag rapid re drill. Punch continuously,
as fast as you can using good form until you hit your
target numberrest for a speci c number of
secondsand repeat each round until youve
achieved your desired result. For example: 60
punches 30 seconds restdone 12x. (which was in
fact part of my morning training)
Mix and match these numbers any way you
desire.depending on your current level of tness
and total overall training plan. I used 16 oz training
gloves today and in the past Ive added an extra one
lb hand weight to each glove ( held the weight in
hand and put glove on ) for the purpose of
stimulating a di erent training e ect. (Use Gloves
Please)

Ive also added a bodyweight weight vest in the past a

few times and although I did get a more strenuous
workout ( 50 lb vest ) I dont feel its valid as far as my
overall plan is, due to the fact that it hinders my
explosiveness too much compared to receiving any
immediate bene t from its adaption process. (
YMMV)
This drill is a great change of paceespecially if your
current cardio is causing staleness ..so give it a shot.
If you dont know how to properly punch a bag seek
instruction if you can a ordif not at least study
some Youtube videos to get you on the right track.
IMOlearning and practicing ( Punching + Kicking ) on
the heavy bag.. is something every woman on the
planet should do.

e. Clubs
f. Sled
20 minutes of Sled Dragging using just 100lb plate.
Forward /Backward walk. First time using my sled in 2
years. I will be adding Sled Drills every day ( 6 times
weekly ) for the purpose of both active rest/recovery
and strength work.
g. Ankle Weights

QUESTION Whats the set up with the ankle

weights? I remember in your log you saying you
added ankle weight for the high pulls and swings, I
think. I made my 88 a 93 to snatch (taped on 2 2 1/2s),
but then I swung it and it could have been heavier. Do
you just wrap them? Are the just the basic sporting
good store kind?
Oh, and the 150lb swings holy crap.

ANSWER The ankle weights are 20 lbs each (40 per

set) and they are made by All Pro, and can be bought
at Sports Authority. Nice heavy duty. I use them for
my knee rehab drills.
You can also use 5 lb plates on the 88. 2 plates duct
taped on are a good t and put ya at 98. 1 ankle
weight makes it an 108 lber. The leg weight brand
that Sports Authority now sells is TKO .
A 20 lb weight costs $50 . If you get 2 you can add to
KBs for fun stu like farmers walks and rack holds.
The 1 Arm Swings with the 150 are neck height and
not above the head like you do your swings and are
done for low reps, triples!

h. Jumpstretch Bands

I use JS bands for both high rep shoulder work (

presses ) after I do any overhead pressing just to get
some blood ow into the area which helps me to
recover. Other shoulder drills include band pull
aparts that hit mainly the rear delts which I like to do
after DB benching. The tricep work is done with a
band attached to a pullup bar for either low rep
pushdowns using a heavy band or high rep work
using a smaller band.
I like doing high rep on the band GMs every once in
awhile.
Its the only high rep work that I do for lower back
and great for active recovery.

Standing Ab Curls
I do these by attaching the JS band of my choice , to
my overhead pullup bar and just curl down. I used to
do these with a cable at the gym, but since I train at
home now I have found them to be just as, if not
more e ective. Louie does these on his Reactive tape.
He prefers to bend all the way to a 90% angle at the
waist, but I like to vary the ROM at times and also the
speed of the rep as well. They can be done with 1 or 2
bands, but I use one at a time. Great move, as with
the cables. BTW, I nd standing ab work much more
fun and e ective than ab work done any other way. I
train in MA standing and
I like working the abs in the same plane, as with the
Dead lift as well. JMO, of course.
i. Slant Board
I have a slant board that I include in my ab training
and all it is , is a board that I hook on a ladder type of
rack , lay down with the back of my knees hooked on
the top and perform ab curls. I hold whatever weight
I am using on my chest and just curl up to induce a
maximum contraction.

7. Questions & Answers

a. Calf Work/Neck Work

Havent trained calves directly in over 15 years.no
speci c neck training.

b. Stretching
Stretching for lower body was/is basically TKD/Karate
drills.upper body are arm/wrist/trunk rotations and
doing the speci c tasks slowly ( that will be worked )
and increasing as needed.

c. Martial Arts
I hate side handle batons as well. Major aws with
this when used as a weapon or tool. Nothing like a
straight stick!

Double Tap Drills on Dot Heads. Room entries with

MP-5, all day. The ultimate testosterone booster!
hahahahaha

d. Grip
Since you only have basic equipment your best bet
for extra grip work is 1 Arm Hangs from a Pullup Bar,
if you have one. If not, a tree branch will do. No need
to do these for longer than the amount of time it
takes you to do your 1 rep DL max. For example, if a
max DL pull takes you 6-7 seconds you dont need to
go much longer than that for your hangs. Id do 3-5 of
each for both arms after my DL training. You can also
do them on a non DL day and add extra weight ,
either by holding in the free hand or through the use
of a weight belt, vest, etc.
-
Wanna know a great KB/Band grip exercise? (in case
you dont know) Take your fat handled KB and the
light band. Put the band into the handle opening
lengthwise. With the KB on the oor and the band
centered through and place each foot into each band
end. All you do is pick up the KB ala 1 arm DL. The
reverse pull is like no other while using the bands.
Switch to a bigger band if need be or just put some
twists in the one that you got for more resistance. I
swear this feels like the tension that you get on the
grip after the KB drops from the top on the y. Much
better IMO that regular farmers walks or holds.

e. Ice Plunge
Push Day Morning
2 DB Overhead Presses done using 65s for 55.
JS Mini-Band Presses done for 2 sets of 30 reps.
DBs + JS Bands = best pressing known to man, by far!
Noon Went to my annual Law Enforcement Charity
Polar Plunge.

Tonight
Fixed Bar Weighted Dips done using 120 lbs for 5 sets
of 3 reps. I used a 2 second pause at the bottom
before each rep. Strong !
Same drill done using 90 lbs for 1 set of 10 reps. ( no
pause )
Finished with Suspended Dips using bodyweight for 1
set of 15 reps.

f. Knee issues
Knee pain since my last traumatic injury in 96. First
traumatic injury was in 86. Now 10 ops later im
feeling no knee pain. This could put o my titanium
knee til spring of 08, I hope. A combination of things
have helped. Mega dose of Flax and Fish oils, lower
body weight and zero carbs,( which I believe
contribute to arthritis) I believe that grains and
starchy carbs cause in ammation in the joints. At
least thats been my experience throughout the
years. Even before I started my present Way of
Eating I stuck to just veggies and fruits as my main
sources of carbs. ( 5 years ). I decided to eliminate all
carb sources on Dec. 26 and have not had any since.
High fat/Moderate protein is the way for me to go.
Main source of fats are the Omega 3s ( sh/ ax )
family which I also believe help reduce in ammation.
One thing is for sure. Im never sore from a workout
and they do have a nice mellow calming e ect. I also
enjoy saturated fats in the form of Coconut Oil and
from red meat and eggs.
Never any trans fats , hydrogenated fats or partially
hydrogenated ones. Only thing worse is high fructose
corn syrup and white sugar.
Some of the books that I have read include, Sears
Omega 3 book, Neanderthin, Life Without Bread,
Sugar Blues, Protein Power, The Omega 3 Connection,
Syndrome X , Eat Fat , Get Thin and several others
that escape me at the moment. Ive been a student (
and still am! ) of nutrition ever since I started MA and
weight training in the middle 70s and ( it really
picked up in the Marines ) til the present. Thats why I
enjoyed BBing so much in the 80s.

Yesterday Morning Step Ups done for 30 minutes.

About 22 per side for each minute.

g. WARM UPS

I hate warmups ! I keep 2 bars loaded in my basement

. 1 with 3 plates
and 1 with 4 plates. If I am pulling with anything less
than 80%
I hardly ever warmup. ( strong cup of co ee will do )

Anything over 80% ( like later today ) and I just walk
over to the bar
with 3 plates and do a few speed reps.

Only thing worse than warmups for deadlifts is

loading and deloading
the bar with plates! Really Bites ! Thats why I got 2
bars.

h. Minimal Equipment Workout-

Bodyweight Drills ( with/without added weight ) + KBs

+ Heavy Bag + Cardio = Good Karma !
This is mostly where I am these days. For the KB work
I like sets of 10-12 with the reps being 3s or 5s all
done with max explosiveness and a brief rest. ( sub
max weight )
Heavier KB work is done for either 55, 33, 35, using
a longer rest period. ( all ballistics )
Cardio is Elliptical with weight vest.
I like various forms of Push Ups ( handles, suspended,
on basketballs , elevated ) with or without added
weight.
Pull Ups/Chin Ups are done in a similar manner. (
pronated, supinated, neutral ) with or without
weight. Chains for this movement as well.
Heavy bag work is either a tabata type speed drill or
rounds of power punches.

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