I talk with Johnny Pain of StrengthVillain.com about the origins of Greskull Barbell, the unique attitude of his gym, the Greyskull Linear Progression, body image in training, general programming, and Bony stories (which are worth a listen by itself). JP is amusingly tired in the beginning, but he perks up. Talking to him is always a learning and entertaining experience. Bony for President!
Download Right click and “save target as”.
29:38 long. Also available on iTunes.
Post your training updates or PR’s to comments for PR Friday.
51 thoughts on “Podcast – Ep. 2 – Johnny Pain”
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In Before Podcast is up.
Shouting PR – Screamed motivation at my training partner while he hit a PR CnJ of 182, and an excruciating PR clean of 185 with a missed jerk
I assume those are in kilos, and that’s fucking strong. Tell him well done.
–Justin
Frustration PR – got hit with the stomach flu and was out of training for pretty much the whole week. On top of that, I went from just over 200 to the mid-180s in the span of 4 or so days. Today was my first day hitting the weights again, and I kept the weights light (roughly a 3rd warm up set weight). Can’t wait to go strong next week!
Can’t wait to hear the podcast!
Joined the 200lb Squat club this week.
Also a PR in listening to what Justin tells me to do, as I’ve been >170g/pro every day this week.
Squat 515 lbs x 1
press 250 lbs x 2,1,1
Video http://www.youtube.com/watch?v=NWBybqp0280 of squat
No PRs this week. I was on the border fighting wildfire. I am going to repeat my volume training from the week before and hit new PRs later next week. Good to get a rest on the old joints.
2 noteworthy things. I’ve been out with a pinched nerve and broken rib for a few weeks. finally got after it again yesterday. felt good
also, did box squats. at la fitness. in my “personal trainer” polo. we’ll see who bites.
Squat 355×5
Press 175×5,4,3
Dips 65x5x4
Chins 57.5x5x3
Deadlift 405×4 DOH. Grip failure on rep 5.
Squats are on a tm program, everything else is still progressing linearly.
Presses are starting to fail before the 5 rep mark. Got some one pound baseball bat weights to make smaller incremental jumps on them.
Bench Press – 340 w/ pause at bottom
other than that, just running PRs no one wants to hear about.
Grew out of 4 pair of pants and every pair of shorts I own (besides athletic shorts) after starting the greyskull linear progression. Who would have thought squatting heavy twice a week would build big legs? Thinking I should invoice Johnny Pain for the hundreds of dollars of new clothes I now need.
Lifting PR: Deadlift 390×5
I’m back to full on training this week after taking one week off and then doing just a half week last week so I could go on a badass backpacking adventure. The days of long hikes did wonders for my little bits of plantar fasciitis and hip tightness.
That reminds me of another PR: I’ve spent a lot of time in the forest in all weather condtions with minimal equipment over the years, but I always at least take a small backpacking tent. On last week’s 3-nighter I took no tent, just a small tarp and a kukri machete. I built myself a badass shelter which kept me warm for three 35-degree nights. This was a hunting scouting trip. I saw numerous turkeys and deer, and loads of bear tracks and scat. I’m can’t wait to return to that spot this winter to get some meat to fuel the fury.
I love the war dog photo ablum btw.
Back in the training groove, finally. Been working some ankle/calf mobility stuff, and the difference in my bounce out of the hole on both HBBS and front squats is ridiculous.
Verified this week that even though I am a big fat weightlifter, I can still do dead hang chins and dips and double unders and legless rope climbs and row a pretty good 500m. Eleet.
PRs for used gym equipment purchases:
28 kg Dragon Door KB + 50 lb KB + 24″ Rogue Plyo Box + Cheap Squat Stands = $100
Airdyne in amazing condition = $50
Also, just listened to the podcast. Bravo. No cheerleaders and “rah rah.” Imagine. People just getting their shit done without needing a pat on the fucking back after every rep. It’s like the real world. Holy shit.
I also just listened to the podcast and really liked the stuff you talk about as far as being strong and looking strong starting around 11 minutes.
Solid week for me this week!
I have been following the CF Football collegiate strength work for a bit now and having some success. About 8 months ago I had an embarasing 1RM squat of 275# – this week on CFFB I squated a 12×2 @ 295#! Most of that strength built on the S&CP that was posted here FOR FREE!!!! THanks heaps Justin!
Also hit a new 5RM on the deadlift @ 355#.
Also, I stepped out of character for myself this week. For a while I have been a timid guy, who half-assed my way through everything – even the sports I played in HS. So this week, I decided to puty my new strength and conditioning to good use and I joined up with a rugby team! Good times ahead!
Well done. Good luck in rugby.
–Justin
(note: accidently somehow left this under yesterday’s post)
Figure its time to quit lurking and start contributing…
PRs this week,
Squat 350 3 x 5
Deadlift 405 1 x 5 (will be done this afternoon, matches old PR)
Feels like LP is coming to an end, almost time for some TM
DL 325×5 this week, not sure if it is a PR, but it definately matches a previous PR.
I have to say, I’m loving all of this downloadable content this week, first the e-book, now the podcast. I leave next week for 2 weeks of work in Scotland so I need to load up the iPod with all the content I can get. The last time I travelled I purchased Wendler’s 5/3/1, this time will be Justin’s TM book. Keep up the great work Justin!
Stay Strong Folks!
There will be a podcast every week. The only reason there wasn’t one on Wednesday is because I was working on the e-book quite a lot to finish it.
–Justin
Guts – awesome PRs. Very strong.
As for me, ehh…
DB Bench 75’s x 11
Powercleaned 200 x 1.
Does anybody have any advice for dipping below a clean to catch it lower? I can high pull a decent amount of weight, but I think I lack the mental aspect of lowering myself to catch it as a clean.
It will take practice with lighter stuff. I think I have seen Dr. Hartman recommend cleaning from the hang, but I’m not sure. Check out his site or peruse the Pendlay forums. Perhaps I can get Hartman to comment, but I’m sure this has been asked before.
Edit: Hang and high-hang work comfirmed: http://www.doctorhartmanblog.com/2011/02/going-under.html
–Justin
Some context: Started SS LP last year June-Aug. I play indoor soccer from Sept-Mar, so I focused more on Oly and conditioning during that time, and squatted every couple of weeks to make sure I still knew how. Didn’t lose any strength over that time, as I was still able to squat 95% of my best 3×5 at any time.
Restarted SS in late Mar with a significant de-load, with the intent of getting form nailed down and gaining some weight before the lifts got heavy.
PRs this week (5’5″, 167lb)
Squat – 335x3x5
Press – 135x3x5
Bench – 190x3x5
DL – 395×5
@WCM025-
Tall cleans will help speed under the bar: http://cathletics.com/exercises/exercise.php?exerciseID=150
Similar if not the same to the high-hang. It’s implied, WCM025 that you’ll have to practice this on a regular basis. And stop the power movements.
–Justin
Squat 177,5 kg(~ 391 lbs)x3
Press 73,5 kg(~ 162 lbs)x3
Deadlift 195 kg(~ 430 lbs)x5
Had planned to do 3 reps on the deadlift, but I was feeling reckless…
squat 285 5×5 pr today
ohp 155 5×5 pr today
chest press 215 5×5
dl 365 1×5
I have a question for the podcast or just in general to the forum. Some background initially, I am a weak fat guy, 29yrs 5’9″, 215lbs, 22% bodyfat with no real powerlifting/weight training experience. In July of 2010, I found this website and consequently Stronglifts 5×5. I began the 5×5 program and have seen significant gains in all my lifts, but now especially in my squat I can feel my form breaking down in the 4/5 set of 5. I did pr today, but I haven’t hit a squat pr in about 1 month. I am only training 2-3 days a week as not to overtrain and only lifting, none of that cardio bologna. In reading the posts on this site, I am not lifting what it seems to be alot of weight for my bodyweight. Are there other movements that I can do to strengthen my lifts? my only real goal is to be able to lift heavy after wasted years of time and money milling around the machines at various globo gyms
I will give you a lead off: you are wanting to lift “super heavy” yet are doing gregarious amounts of volume with 5×5. The best linear progressions use a 3×5 template. You are coming up on a year of training and have probably made some decent progress, yet clearly not what you intended, eh?
Somebody help me out: is the “StrongLifts 5×5” doing sets across?
Nevertheless, it isn’t the answer.
–Justin
total weight including warmup for my squat pr today it went
185 2×5
225 1×5
245 1×5
285 5×5
i guess to quantify super heavy,for me would be dl in the 400s squat int the 300s and press in the 200s
I hope the DLs aren’t 5×5 either. And the 5×5 is why you are having trouble; it’s too much volume. It’s too much volume for a lot of Texas Method stuff too.
–Justin
Yes, Stronglifts is sets across.
It’s also mentioned on the site that if you start to stall with 5×5 to switch to 3×5.
PR Singles for Lifts this week.
my weight = 210
Flat bench- 285 X 1
Close bench – 260 x 1
Incline – 215 x 1
Squat – 365 x 1
Dead – 385 x 1
Overhead – 175 x 1
Stronglifts 5×5 calls for 5×5 sets across on squats, bench and press for true novices until you’ve stalled and deloaded three times, then you do 3×5 sets across until you stall three times, then you switch to an intermediate program. Deadlift is 1×5 always until you really start stalling and then you can do 1×3 sometimes. I did stronglifts with great results before switching to TM.
Squat:420 x 1 x 5
Bench:300 x 1 x 1
Deadlift:467.5 x 1 x 5
Training PRs:
Squat 400×5 – first time I’ve ever squatted ton in one set.
Rack pull 455×5
Silliness PR:
Hiked up my shorts in front of the mirror and rhythmically flexed my quads while going “nnts nnts nnts nnts” in my throat.
http://www.youtube.com/watch?v=aE4QEa0ysRM
this is my DL PR at 325 from the TSC 2 weeks ago. my friend David and I dressed up in costumes. sorry the videos are long.
heres davids DL PR of 335
Squatted 390×6 today. I was supposed to do a set of 5, which would have tied my PR, but I felt like doing one better.
Justin and Eric – thanks for the links. After I posted the question I thought about it more. I think the best advice is for me to ACTIVELY do it. Similar to one of the lady’s posts about not power snatching during competition cause she’d be red-lighted. I need to start dipping under every clean, getting used to it.
Thanks all. I’ll keep everyone updated.
Eating PR: one package of Oreos consumed in 7:40. I’ve heard it can be done in less than 5 minutes.
@kublaire You guys are nuts. I expect even better lifting and costumes in the fall?
@ruckus that’s disgusting.
PR: Graduated with a Bachelor’s of electrical engineering today.
Probably still managed a lifting one in at least something the two days I trained despites papers and finals but I can’t remember anything, at all.
Well done on the degree, mate.
–Justin
@WCM025 – You can power snatch and power clean at a meet.
I believe he was referencing how Cori’s dad told her it wasn’t allowed in her first meet.
–Justin
Ruckus the large package or the small one? I’ve done a small package of Fudgeos (350 gram or something) and a litre of milk in 15 minutes.
3x5x230lb squat
1x5x205lb DL
5x3x120lb cln
6’2″ bw188lb
No bench or press PRs this week as the shoulder is re-wonked. Good times. PR in questioning the value of life while pushing a prowler.
Not the best week ever in the gym, but getting in a few PRs even with a garbage work schedule was encouraging. I’ll focus on better eating and sleeping this week and toss around some weight.
x156
@ Antigen: Agreed. It will be a while before Oreos or even cookies&cream ice cream sounds appealing.
@StillGrowing: Full size package. 42 cookies. 2240 calories. I sipped water to help speed things up.
Resulted in the darkest poop I’ve ever had.
Justin has a good voice for radio/podcasts/etc…
PR’s this week:
Squat 335×1
DL 385×3
KB Snatch Set – 100 reps in 4:52 @53#
Went for 365 on the squat and my spotter had to help out a bit. FML, prob a greedy jump but if I hadn’t tried I would have felt like a pussy. I’ll get it next time.
@Justin – been sticking with your recommendation to do a heavy triple for DL instead of five and throwing down protein like it’s my job. Recovery has been pretty good and conditioning has been improving as well. Thanks again for the help.
That’s one of the first things I recommend in the TM e-book. Glad it’s working.
–Justin
Kittensmash, you gay, brah?
@ruckus you’re probably going to die from that.
First time posting here,
PR’s this week…
Squat; 315×5, I’ve never been too good at anything more than singles, so I’m pretty happy with this PR. I definitely will have 335×5 in the next 3-4 weeks @ 5lbs/wk.
Press; 155×5,I should be good for ~170 in the next month. Both PR’s were “easy” with plenty of room for more. My weight is fairly stable at 180-185lbs. I guess that this is a PR…. I ripped my third pairs in the past month. haha
Good to hear from you again Alden. Keep training hard.
–Justin
squat 3×5 @ 245lb
dl 1×5 @ 305
grew out of another pair of pants.
got me a tractor tire. the fun begins.
Squat
350 – 1×5
Bench
285 – 1×3
Good to see tbrenner. Well done.
–Justin
Friday’s PR:
485 x 1 off a 3-board, wrist wraps only, @ bodyweight of 244.
Gravity has been good to me lately.
3 inch, I assume? Well done. What’s the regular deadlift 1RM?
–Justin
@ TBone – Yeah I know. I was referring to one of the ’70sbig ladies’ post where her dad told her to do a full clean or snatch even if she didn’t have to – to reinforce good form.
@antigen
thanks man, heavier lifting and goofier costumes are in the works. we were inspired by 70’s big halloween
And stank continues his trolling
@WCM025 – Gotcha. That’s how I train also.
@justin –
Raw deadlift is 595, with gear 610. I’d like to get a bit higher at my June meet.