CHAT TRANSCRIPT 07.26.2005
Vinay
For calfs:
Standing calf raise, 400x8x5
Seated work up to 400x5x5
Marty Gallagher replies on 07-26-2005 at 13:00:03:
way too heavy - reps way to low - how about ZERO weight single-leg calf raises on a stair step? Hold the bottom stretch position and the top lockout position - I'd be amazed if you could do 30-reps...how about 100 reps with both legs using the same procedure?...try this three times a week: 5 sets to failure single-leg, 100-reps both legs - 3x a week for 6 weeks - then write back
Marty Gallagher replies on 07-26-2005 at 13:03:12:
OKAY THAT'S IT FOR TODAY!
Zeb
Hey Marty,
When training for powerlifting and/or olympic lifting, how could a kettlebell help matters ? I do not see how swinging around a 56 lb kettlebell would help my deadlift, bench, squat or snatch, clean or jerk.... ANy thoughts ? Can it be used for strength - real strength ?
Marty Gallagher replies on 07-26-2005 at 12:55:27:
Well that's hard to say definitively - I think you have so much technique work to do with a barbell in your O-lifting that I don't know if you have the time to fool with K-bells - I use them for cardio....
Vinay
Hello Coach,
My calfs wont grow!
Marty Gallagher replies on 07-26-2005 at 12:57:04:
Join the club...what do you do for them?
El Dangeroso
The Village Pub has a Fish and Chip platter, that even I, as prodigious an eater as there is, can't finish for $6.95. Ellis Island Casino has the same Fish and Chips(same owner) as well as the king cut Prime Rib, with two sides and a free glass of house made beer (very good beer, too) for $7.95. Or the filet cut 10 oz steak w/ two sides for $5.95. Marty Gallagher replies on 07-26-2005 at 12:52:49:
Hey I'm back - had to sign off and back on!
Marty Gallagher replies on 07-26-2005 at 12:53:34:
Hey - is there any one doing anything of any significance on the music scene currently? You said eric johnson was fabulous?
Administrator
Hey Everyone,
Just a quick reminder to check out our revamped online store at
http://store.martygallagher.com .
For a limited time, you can get Mike Mahler's Kettlebell Training for Size and Strength DVD at 20% off with free shipping!
Marty Gallagher replies on 07-26-2005 at 12:59:18:
I just got my DVD copy and will be reviewing in the next week...
Tom
Mario Batali rocks. Never trust a skinny cook. He is absolutely fired up about the cuisine he cooks; it's cool to see that.
Anthony Bourdain is a riot. That guy knows how to party. Have you read his books? "Kitchen Confidential" rings true for anybody who's ever slung hash or washed dishes. "A Cook's Tour" is the less dandified version of the TV show of the same name. I haven't seen the new show yet, but it ought to be pretty good stuff.
Not sure if I'd trust Bourdain, though. See point 1 above re: skinny cooks.
Marty Gallagher replies on 07-26-2005 at 12:24:22:
Mario is my man - he takes classical authentic italian dishes from different regions and shows the incredible degree of sophistication found in Old School food - just what we do for fitness - there is an incredible amount of sophistication hidden inside these purposefully primitive exercises...
Chef anthony chain smokes and waxes philosophic about enjoying life and is a true, unappolegetic hedonist - he went to one tiny bistro last night and ordered a ribsteak for two that the old woman thru on a red hot fireplace grate - I came out of my chair when it was served up - perfect meat, cooked perfectly in 5-minutes flat...inspirational!
Tom
Speaking of Bruce Jenner, what kind of workout routine do decathletes follow? I'd guess that they spend most of their time doing event-specific training, but what kind of other stuff do they do? I ask because it seems to me that the all-around speed, skill, and power of a decathlete seems to be a pretty good goal to shoot for.
Marty Gallagher replies on 07-26-2005 at 12:18:08:
yeah but skill training for 10 events all by itself is a fulltime job - they'll weight train as they need sprint strength, throwing strength and pole vault upper body strength - i'd guess 3-4 weight sessions weekly of no more than 70-90 minutes doing as many different exercises as possible -
I had a long jump buddy who lept over a car on a bet after we came out of a bar half lit (okay fully lit) late one night - my mind was blown but he said, "Marty, any long jumper who can exceed 23 feet HAS to achieve enough height to clear a car at the apex otherwise they wouldn't go 23 feet." Of course his mind was blown when I rep deadlifted the Yugo - "yeah but any powerlifter who can deadlift 700...." you get the picture
Eric
You said,
"How about a cycle where you go in and work up to a single all-out set of 5-reps then move on"
I'm all about it! But I'm still making progress on 5x5's so I want to stay the course for at least 2 more weeks. However, with squats, say I determined my 1RM to be 275. What would squat day look like using your suggestion?
Marty Gallagher replies on 07-26-2005 at 12:16:05:
first off it were me and I did 5x5 with 225 I could certainly do 325...
based on 275 -
set 1 135x15
set 2 185x5
set 3 225x3
set 4 255x1
set 5 275x5
El Dangeroso
The Pauly Shore show is terrible, it's a scripted/preconcieved show. Everybody is trying to capture the Curb Your Enthusiasm model, but none of them work as well as the Larry David show.
Marty Gallagher replies on 07-26-2005 at 12:30:10:
Dangeroso is my Las Vegas correspondent - I was afraid of that (pauly's show being too contrived) - tell us about the great secret places you are habitating off the strip - what's the name of that super-good super cheap 'fish-and-chip' joint? How about the filet/prime rib place - and the prices?
El Dangeroso
Who would have thought that the families would be even creepier than the contestants on Hell's Kitchen last night.
Marty Gallagher replies on 07-26-2005 at 12:33:15:
Good lord look who's talking? Who could be creepier than that weird-o father of yours?! No offense but that guy should be institutionalized...
Totally Pauly
Sunday nite, 10 PM on TBS.
It's pretty funny to see Pauly try to be serious and run a business. His staffers are more screwed up than he is.
I agree with your Hell's Kitchen analysis.
Marty Gallagher replies on 07-26-2005 at 12:07:03:
Is it real reality TV or an abomination like the totally contrived Princes of Malibu - note that one of the exec producers on Prince is one of the Princes...Jenner was a great athlete and must be flipping out seeing his kids 'whore out' for fame - fake, fake, fake...
Pauly Shore
So, buddy, what do you think of my new show?
Marty Gallagher replies on 07-26-2005 at 11:54:18:
Totally, completely missed it - what day and time? How did you think it went - his parents got picketted back in the day for not paying commedians...anyone see it? Sure liked Hell's Kitchen last night...Michael will win as the other guy, left to his own devices, will come up short...
Eric
Hey Coach! Hot enough for ya?!
Best guessestimate: at 5'11" 172, I can finish my 5x5 workouts with the following weights. What would you estimate my 1RM to be:
Bench press: 5x5x160
Squat: 5x5x240
Deadlift: 5x5x225
I'll probably design my next cycle around your estimates.
Finally, have you been known to give the green light to a trainee attempting to max out on these 3 lifts in the same session? Or should I save maxing out for seperate days?
Marty Gallagher replies on 07-26-2005 at 12:02:04:
Impossible to say - some folks are great at repping and not so good at doing singles...others (like myself) are better at singles - good job - go in on a saturday and work up to an explosive single in each of the major exercises (using spotters) and establish your own rep-to-single ratio.
How about a cycle where you go in and work up to a single all-out set of 5-reps then move on - you'll be able to squeeze in a lot more exercises and the contrast should be dyn-a-mite - for four weeks try and drive the single set of 5-reps upward - then go to 15's or something totally different from 5s' - did you see my blurb on 5's today?
Keith
Marty,
(2) Questions
when I add weight to the decline sit-ups, I am having a difficult time keep my arms extended during the up and down process. I find that as I slowly sit-up, the arms have a tendancy to want to come forward over the head. Should I just keep working at perfecting keeping the arms extended, or is there another way to add resistance.
also, I keep seeing the weights in the courtyard of Hell's Kitchen. If the challenge next week was a deadlift contest between Ralph and Michael, who do you think would win?
Blogs keep getting better and better-keep up the nice work
Keith
Marty Gallagher replies on 07-26-2005 at 12:09:07:
What's the other guy's name 'ralph'? he'd win but I think the gal that got cut last night might pull the deadlift upset...Chef Gordon is a Purposeful Primitive for sure - anyone know who mario batali is? He is the prototypical purposeful primitive - also - check out chef anthony show on at 10 on the travel channel - great stuff - last night he hit paris and got out of his mind on ansinthe (yes I would also!) and next week he goes to iceland...
keith's article on front squats is single-handedly resurecting this magnificent exercise...keep them coming...PS while talking to Pavel on sunday he said, "Who is Keith - what a great writer - where do you find these superior writers?" - and that was before I told him your O-lifts stats and the 340 overhead press...
Washington
Hey Martay,
So I'm going to bulk up mode. Last time I tried the 10x10s for eight weeks. Got great results, but also a little bored. I'm thinking of doing 4 weeks of 10x10s and 4 weeks of 5x5s. My question to YOU is,
should I do the 4 weeks of 10s first?
the 5s first?
one week 10s, one week 5s alternating for eight weeks?
Or should I just figure it out myself and stop asking stupid questions...?
Marty Gallagher replies on 07-26-2005 at 12:34:31:
Get away from 10 immediately! Look - you did great work but I would have stopped at 6-8 weeks tops!
How about 3x3 for six weeks? Talk about contrast!
Zeb
Hey Marty,
Are Good Mornings better with Squat or Deadlifts ? How about Romanian deadlifts: are they better to do with the squats or deadlifts ?
Thanks !
Marty Gallagher replies on 07-26-2005 at 12:36:01:
Hey John-Boy - how are things on Walton's Mountain? Pat the Possum sends his regards...heavy deadlifts on back day...light stuff on hamstring days - just make sure on hamstring day you use the hams (and the hams alone) to power the deads erect - if you forget and go too heavy you'll end up with the worst of both worlds...
MDS
Is it possible to get a good workout with limited equipment? I'm male, 28, 5-foot-11 and 170 pounds, and I'm in good shape. But right now I can't afford to join a gym. The only equipment I own is a pair of 20-pound dumbbells, a pair of 45-pound dumbbells, and a bar I can do chin-ups on. Do you think I can get a good workout with just this?
Marty Gallagher replies on 07-26-2005 at 12:38:58:
Well "good" is debatable - how about better than nothing workout?
what can I say - cardio can be done with your feet and maybe a jumprope
nutrition can be near perfect using foods from the grocery store
progressive resistance training needs a set of weights and a bench - look in the paper under 'used exercise equipment' - a used 110 pound barbell set can be had for $20 - a bench for the same...
JimmyV
The corporate rock has been terrible for years and years and years. Only the old standbys like AC/DC are still any fun at all...
Funny story: The drummer in my band was the first drummer for Scream, Dave Grohl (of Nirvana fame's) first band. Kent's got those crazy "real musician" skills guys like me can only dream about. Along with suffering through our non-musical stylings, he also plays with Daryl Davis, Chuck Berry's old guitar guy. Go see 'em if they come up your way -- Daryl's a great guy who plays better behind his back and with his teeth than I could play even if I had four hands. Good old, old rock and roll stuff.
Marty Gallagher replies on 07-26-2005 at 12:57:34:
Everybody was Chuck Berry's guitar player at one time or another...he used to cruise into a town play with locals and split...
Marty Gallagher
Hello, and welcome to this week's chat! You may submit questions ahead of time, and I'll answer them when the chat starts at noon.
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