CHAT TRANSCRIPT 08.02.2005
zeb
Nah, doubt I will go unless I compete.... Don't think that would be fun at all - watching and wishing I was competing....
If I don't compete in that Oct AAU meet, I am quite sure I will in the Jan AAU meet in Richmond....
El Dangeroso
I always look fancy, with my french cuffs and Vespa Scooter Cufflinks.
Marty Gallagher replies on 08-02-2005 at 13:00:19:
Are you wearing your shirt tail out and your cuffs undone under your armani suit jacket like blow-out jonathan? - that fur coat you swiped from elaine's puddy must be awfully hot walking down the Vegas strip, "Love me! Look at me! I'm Fancy and need attention!"
zeb
I am working on that 500 lbs raw deadlift which I may have by entry time (9/23 late entries).... If i hit that I may compete at 242..... Have snatch up to 75kg now (165 lbs) ! We'll see how it goes before the Oct meet in Richmond...
Marty Gallagher replies on 08-02-2005 at 12:57:08:
Okay - but regardless if you compete are you going?
zeb
I'll send you one of her cd's then when I mail the 2 oly lifting training hall tapes you lent me !
Marty Gallagher replies on 08-02-2005 at 12:51:18:
Are you going to richmond in oct for the competition? I know you're not lifting but are you going to hang out? why not wait till then?
El Dangeroso
Hey, at least Nancy Wilson didn't rip off her entire style of play from other people like Carlos Santana!!
Marty Gallagher replies on 08-02-2005 at 12:52:29:
Wow! aren't we testy today! Are you looking "fancy?" - Think Riggins: "c'mon and loosen up sandy baby!"
C'mon a couple of cute girls strumming on expensive Martin's is NOT what I had in mind - what was the name of that Gospel Momma that went over to England in the Early 60's and blew page and clapton's mind? Sister ___ - I can't quite remember - she was tearing that Sears Silvertone up!
zeb
Ever heard of Susan Tedeschi ?
She plays with Buddy Guy sometimes and has opened for the Allman Brothers many times.... is married to the young Trucks dude....
Marty Gallagher replies on 08-02-2005 at 12:41:55:
Nope - that's a new one on me...I'd like to hear her...
No Name
Marty...Yeah, My flat bench is 350-365 raw at a bodyweight of 200lbs. Diet is pretty clean 5-6 days per week...cardio activities have been pretty consisent as well during the nice weather. But yeah, i seem to be retaining some bodyfat/softness in the pecs and the L-handles(always seems like a problem area)! maybe adding a couple 2-3 days more of the basic power walking will do the trick? Thanks again...
Marty Gallagher replies on 08-02-2005 at 13:03:31:
Oh hell - you're doing great! 365 raw at 200? How tall are you?
zeb
No virtuoso female rock guitarist ???
What about those WIlson sisters from Heart ? Ann and Nancy.... they jammed pretty good, right ? Barracuda.
Marty Gallagher replies on 08-02-2005 at 12:33:37:
Nice try - but they have blow-dried big-haired boys play those fancy guitar parts - anyone got any ideas? No female hendrix, no female clapton...what's up with that? anyone?
Dewberry
Marty,
Do you know what kind of training Brad Pitt did in order to get his body looking so fine for the movie TROY?
I am...(brb-exhausted and overheated from typing-need a break)........ok, back, wondering if you will be posting any pictures of Brad on your site.
Your Friend
Dewberry
Marty Gallagher replies on 08-02-2005 at 12:29:06:
Troy - along with Alexander - was EASILY the worst movie I saw last year (or perhaps any year) horrific, awful - I heard that Pitt was a student of jujitsu master Rorian Gracie...the Gracies are savage trainers and there is no more intense cardio than grappling - hey Dewberry can't wait to see you suffer a heart attack on next season's CELEBRITY FITNESS CLUB -
Steven
Thanks coach, I think I get it. Couldn't that saying also apply to the bench press crowd? Show me a man with big pecs and I'll show you a man with weak shoulders.
Marty Gallagher replies on 08-02-2005 at 12:57:48:
Not necessarily - narrow grip benchers like kaz and Big Jim Williams had front delts like swollen watermelons....Pete Ireland 500 at 181 had two front delt strips that looked alien-like....
Harris
No question here, just wanted to thank you for bringing to light the virtues of a Polar Heart Rate Monitor! To me, it's not a contradiction of the Purposeful Primitive mantra. It's as useful a tool as, say, a barbell and running shoes!
Marty Gallagher replies on 08-02-2005 at 12:17:54:
Hey Harris - if there were some way to make crictal cardio determinations other than using a HR monitor than I recommend them as well - unfortunately I know of no other way to determine cardio INTENSITY and (sigh) you get tired of hearing this but - would you lift weights without knowing the poundage? Of course not - so why subject yourself to cardio without knowing the HR - its like running a racecar without a tachometer...
Steven
Hi coach, I remember someone saying (might have been you) something about an exercise being more difficult/effective if moving a body through gravity. In other words, a pull-up is better than a pull-down. Is that right? I can't do any pullups and don't have access to a Gravitron machine, so what are the best exercises for me to do to increase my lat size?
Marty Gallagher replies on 08-02-2005 at 12:13:18:
the first thing you need to do is learn how to isolate the lats - the lats are extremely difficult to isolate and unless you learn how to move resistance using the lats and the lats alone - unless you do nothing of any lat significance is going to occur regardless the lat exercise selected - conversely if you learn how to isolate the lats then the world is your oyster and any lat exercise you use will be effective - there is an old Iron Adage - show me a man with great biceps and I'll show you a man with lousy lats - does this make sense....
Rob
Marty, any tips you could share on how to 'tighten'up the chest...besides diet/cardio for someone with enough mass?
Marty Gallagher replies on 08-02-2005 at 12:09:45:
1. what are you referring to? excess fat in the pec region? if that's what you're asking? if it is diet cardio is in fact the prescription...
2. if you're saying that you are lacking pec muscles then you need to get in the weight room and build a big bench press/incline press
3. be a little clearer in the questions and I can be more specific in my answers
Rob
Marty, Do you think that using the mixed-grip in the deadlift causes imbalances in the shoulders, upperback, and biceps?
Marty Gallagher replies on 08-02-2005 at 12:04:23:
never did for me - or any other big time lifter that I know - never heard of it even - keep in mind I'm talking 700-plus guys (myself included) and never ever heard of injuries, muscle imbalances or problems attributable to over/under grip...
Spandex Boy
Marty, this Lance-mania has me fired up! What kind of training regimen would you recommend for a cyclist training for a 90-mile race?
Marty Gallagher replies on 08-02-2005 at 12:06:45:
well - I'm a little less excited and frankly have no idea what to recommend for cycle training other than lots and lots of cycling...I'm a big on sport specific training - if you want to fling a football 50-yards with accuracy the answer is not building a big bench press - what's with the spandex boy handle - you sure you have the right website?
El Dangeroso
Hell's Kitchen Ha! Fox totally suckered that guy out of his prize!!! What an Idiot! More money for Sir Rupert's coffers!! Now they can take that resturant and make it into a Planet Hollywood, with Dewberry as the head grillman.
Marty Gallagher replies on 08-02-2005 at 12:21:47:
Ah Ha! A conspiracy! You could be right - but it was his choice - as I said this morning it would have been totally cool had the show's organizers (upon Psycho Michael's acceptance of the 'job' in London) had they given the restaraunt to second place Ralph - remember how classy it was when after that knock-down drag-out war in the finals of the UFC reality show when the casino brothers gave the second place guy a 100K contract because of how well he performed? Still - I thought the show rocked overall - get off Dewberry's case or I'm going to forward him your new batchelor pad address....how come there has never been a virtuoso female rock guitarist? Riddle me that BatMan
fireman1
Marty:
posting early because my beautiful daughter is coming to visit me for lunch today.
Two things - a report and a question.
First, I have taken your advice about my work-out and reduced the 'steepness'. Several weeks ago I started pyramid sets with the final work set being 10 reps at 60% of 1RM. I have added 5% per week. Last night was back/biceps. My final work set for deads was 6 reps @ 75%. Next week will do a final work set of 4 reps @ 80%. This combined with performance eating and running/sprinting/rope jump for cardio three days a week and I'm feelin' big, strong, and I'm definitely lean and ripped. The end of this phase will be 85% for reps and then go after a new set of PR's.
Second, my question. My beautiful daughter is 15 (soon to be 16) and wants to improve her fitness level for school sports. She was recently at field hockey camp and it was so hot they spent one day in the weight room. She said lifting was hard work and that she enjoyed it and she would like to continue.
I can counsel her on nutrition and cardio training, but I could use some suggestions on a full-body work-out for her and was hoping you could pull something out of you bag of tricks.
Here are the available tools I have: two barbells, ez-curl bar, tri-cep bar, dumbbells (hex and adjustable), power cage w/dip station & pull down station, incline/decline/flat bench w/leg extention/leg curl attachment.
The goal here is generally improved fitness. The greater emphasis will be on cardio training since her chosen sports are field hockey and soccer. So in terms of lifting I was thinking a full-body work-out two times a week would fit nicely. Would you agree? and can you suggest a work-out including exercises, sets and reps that can be completed in 30-45 minutes?
thanks.
Marty Gallagher replies on 08-02-2005 at 12:36:15:
wheew - too much and too long for a single question: 10-15 rep sets are a good default rep range - nothing lower for beginners...
squat, bench press, standing overhead press, barbell row, power clean, standing curl, overhead tricep extension, leg curl, single leg calf raise --- 10-rep sets, 2-4 sets, when they can move the REPS from 10 to 15 on the top set only - then add a few pounds and start with 10-reps one more time...twice a week is perfect - instill perfect technique - your deal looks good - sounds like you're onto something - is there a problem?
JimmyV
All right, thinking it might be time for a change in rep/set ranges again. I'm about six weeks into 3x3s, on the heels of four weeks of 5x5s, with that being on the heels of four weeks of 10x10s. (Squats are the exception to this rule - you recommended 1x10 deep and rest/paused, and it's going well).
Here's what I've been up to for the past month and a half.
Monday: Squats, 1x10
Leg curl 2x6-8
Calf raises 2x10-12
Tuesday: Flat Bench: 3x3
Close-grip bench: 2x6-8
Skull crushers: 2x6-8
Wednesday: OFF.
Thursday: Deadlift: 3x3
Bent over row: 2x6-8
Assisted chins: 2x5
Maybe some bicep curls.
Friday: Standing overhead press: 3x3
Lateral flyes 2x8
Some grip work.
What's the prescription, doc?
Btw, the 3x3s were a really, really nice changeup.
Marty Gallagher replies on 08-02-2005 at 11:48:39:
What's the goal - usually after I finish 3x3 I'd like to come in and hit a week or two of singles as 'my report card' - up for that? so much is dependent on where you want to get to - after lots of low rep sets (usually combined with heavy eating) I like to slash back the other direction...
Jake L.
Marty, I think that's the most poetic description of Reality TV I've ever seen! There are a lot of reality tv bashers out there, but for me, I have to agree with you that its unscripted nature makes it a fun watch over its scripted brethren (with notable exceptions such as "House" and "NUMB3RS").
I'm starting to get into the latest edition of "Surreal Life," and I watch old stand-bys like "Amazing Race" and "Apprentice." What are your favorite reality shows that you can't miss? Which of them are worth watching for the Purposeful Primitive?
Marty Gallagher replies on 08-02-2005 at 13:04:39:
Current fav is another politically-incorrect guy Chef Anthony Bourdain on the travel channel at 10 on monday - last night he went to iceland and ate fermented shark meat..."without doubt the vilest thing I've ever put in my mouth." He also partied down with the locals and held up a lighter demanding the osmond family sing 'freebird' - last week he drank 10 shots of absinithe in Paris and began hallucinating in the room oscar wilde died in...priceless
ms_irreverent
Your Girl Susan here, submitting early in case I don't get back in time. I'm ready for a change, and I like the idea of 5x5, but it isn't really clear to me how to do it. How do I modify, say, my lat rows, which most recently I did as a set of 10 reps at 20 pounds, a set of 9 at 22.5 and a set of 5 at 25? (That 5 was to failure. I couldn't have done another one if you'd put a gun to my head.)
Marty Gallagher replies on 08-02-2005 at 12:43:03:
Okay - let's say maximally you are capable of 1 set of 5 reps with 25-pounds - here's what we do - 5 sets of 5 with 20-pounds - 1st few sets will seem easy but fatigue will cause the last 2-3 to become tougher - rather than add 5-pounds to 20-pounds (a 25% increase and a 200-pound 5-rep bencher would have to add 25 pounds to equal your increase - way too much) I'd want to see the next increment be 22-pounds - this might not be realistic - so we smoke the cat out of the bag a different way - when you are capable of 5x5 with 20 go for 6(reps)x5 with 20, then 7 reps for 5-sets with 20, then 8x5x20 - when you can perform 8-reps for 5 sets with 20-lbs you'll be ready to attempt 5-5 with 25-pounds...glad you're back...
No Name
Read your article on fives and would like to try it, but need advice on how to shift there. Let's say I have the following shoulder routine, seated press with dumbbells: 30x10, 35x10, 40x8, 45x3. How would I transition that to a routine based on fives?
Marty Gallagher replies on 08-02-2005 at 13:09:17:
how about 5x5 with 40's? sounds like a good starting point - look to bump the 40's up to say 8-reps for 5 sets then jump to 45's and drop back to 5x5 - don't waste much if any time 'warming up'
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.
Marty Gallagher replies on 08-02-2005 at 13:11:16:
ALRIGHT THAT'S IT FOR TODAY! ADIOS!
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