PR Friday

Posted on December 18, 2009 by Justin

I completely forgot what day it was when I was typing the post last night. Here is a double post so that we can catch up on PR Friday. Remember that weight gain, food intake, weight lifted, and clothes ruined are all considered PR’s.

Post PR’s to comments.

Military Strength

Posted on December 18, 2009 by Justin

“Excuse me, I’d like to speak with your manager, bleh-bleh-bleh-bleh-bleh.”

Justin,

I’m over here in Iraq and a big Starting Strength fan. I’ve really made leaps and bounds in my strength and overall GPP by following Starting Strength and slowly reintegrating metcon workouts from my past as an underweight Crossfitter. I’ll be pushing my platoon to focus on strength and threatening them with disciplinary action if I catch them doing any workouts from Muscle and Fitness, and instead I’ll put up some posters of Magnus Samuelsson and Doug Young.

It’s been great discovering your 70’s Big site. It’s been good for a laugh and for some solid information. Hopefully I can find a way to choke down some more of the chow hall food here to help with my muscle mass gains…unlikely.

“LT”, 82nd ABN, Iraq

We have continued to see more and more military personnel realize that improving strength is going to have the biggest impact on improving performance in the field. This sentiment is echoed throughout the different branches, elite or otherwise. Think about it — we 140 pound guys are expected to haul 80 pounds of gear in 110+ weather on a routine basis. Is running or conditioning going to help him do that?

———-

Here is a picture of Yosh (not to be confused with Yoshi) pulling 480 at a body weight of 165 at the 2009 Pride Powerlifting Bench and Deadlift Raw Nationals (he signed up for the deadlift). Don’t worry, he said he is on the way to 200 pounds.

Yosh pulling 480 at 165 lbs

70’s Big Shake

Posted on December 17, 2009 by Justin

“Sancho…Sancho…Let me borrow some sweeeaaaats!”

The shake consists of:

2 cups of milk
2 cups of ice cream
1/2 cup of peanut butter
2 scoops of protein powder
4 tablespoons of chocolate syrup

Total Calories: ~2,090 kcal
Total Protein: ~104 g

The 70’s Big Shake is no different than every caloric bomb that guys have been making since blenders were invented. The shake is a good weight gain tool, a good recovery drink, and a good “make up meal” in the event you haven’t eaten in a while. The only reason I actually included ingredient amounts is because A) I know some of you goobers are going to ask anyway, and B) I wanted to give some hard facts on calories and protein (I know one of you will post how many carbs and fat are in it too). Measuring your food is typically a waste of time, especially when you need to gain 50 pounds. So please, don’t waste your time with measuring any of this.

To prepare the 70’s Big Shake:

Pour a generous amount of milk into your blender. If you pour too much, you won’t have room for the other goodies, so be wary.
Scoop in a hearty amount of ice cream. If you have “reduced fat” ice cream, pleas click the x in the top right of your browser.
Take the spoon you used to scoop the ice cream, and dig the biggest wad (equivalent to WOD) you can out of your peanut butter jar. It is a sin to waste peanut butter.
Add two scoops of cheap whey protein powder
Hold your chocolate syrup bottle over the mixture and squeeze until satisfied. Then squeeze for another full second.
Blend, enjoy, and grow stronger

In this picture the shakes are invisible

When You’re Down and You Can’t Let Go

Posted on December 16, 2009 by Justin

“Oh look, a deli meat!”

“Nobody should be training if they haven’t had any coffee.”
This was an important lesson I learned from Rip many months ago. A warm cup of joe can rejuvenate your mood, warm your loins, and give you a convenient caffeine energy boost.

In order to be useful, your coffee needs to be bold…like your attitude. And America. And my pal Spence, a fighter pilot who grows stronger to battle G-tolerance and enemies who defy him in the air.

A fighter pilot’s breakfast: coffee with a shot of jet fuel, napalm, and a side of death.

Coffee gives you an extra kick when your mind and body feel tired. In fact, sometimes it’s the only thing that can get you prepped for the stress you are about to impart on your body. You can’t get this done with Folgers; you need something dark enough to produce the kick. Caffeine pills can’t accomplish the same thing either; it must have something to do with the the powerful aroma and the boiling liquid coating your belly. Most problems that occur in training are usually correlated with a lack of coffee.