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    Thread: Sisyphus Is Smiling

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    1. 10-08-13, 10:18 pm #1
      Jay Nera
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      Sisyphus Is Smiling

      TRAINING-- Powerlifting gives me purpose. To become stronger than I was yesterday. Gravity doesn't change. It will remain constant today and tomorrow. I either get stronger or I improve my technique... But gravity never changes. This journey is about overcoming obstacles. I've had my fair share of injuries and setbacks. I've pushed that boulder up the mountain to only have it roll back down again as soon as I hit an injury. But my character never wavers...it builds. You've all been there before. This is my journey and even when I make it to the top of my mountain that mountain will only gain more height and I must push this heavy boulder further...climb higher. The key to realize is that I enjoy pushing that boulder up this wretched unforgiving mountain...that weight on my shoulders..I don't wish that this rock were to get lighter..i wish to endure more.....it gives my training purpose.
      "The struggle itself toward the heights is enough to fill a man's heart. One must imagine Sisyphus happy."

      Normally, I have a Bulgarian mentality when it comes to training. I like to lift heavy and lift often. High frequency and high intensity. In the last year I have learned to be more patient and to bring down the intensity. This is due to injuries.

      My split for the last 4 years:

      Mon-Upper body press
      Tues-Front Squat/Back squat
      Wed-Upper body press
      Thurs- Deadlift
      Fri-Upper body press
      Sat- Squat
      Sun- Rest

      Upper body days consist of any of the following: bench press, close grip bench press, feet up flared elbows bench press, floor press, standing overhead

      I do hundreds of pull ups a week. Anywhere from 400-600.

      I like to follow up all lower body days with box jumps. ( I have only started doing this again because my injuries are all healed up).



      My next competition is Raw Unity Meet 7 ( RUM 7) in February 2014 and I will be starting my peaking cycle in November.

      I will start posting my training here.
      How do you expect to run with the wolves at night if you spend all day stuntin with the puppies?

      You risk tears if you let yourself be tamed.


      Journey: "Sisyphus Is Smiling"

      Q/A: "Sophisticated Savagery"
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    2. 10-09-13, 9:35 am #2
      Universal Rep
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      Welcome to the FORVM brotha. In for the ride. Good luck on the WR goal...
      Universal. Real. Strong. Since '77.
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    3. 10-09-13, 10:37 am #3
      BaconGrease
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      Excited to follow your training. I read your log in the past and always enjoyed your posts. Good luck with your training!
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    4. 10-09-13, 10:56 am #4
      DANO
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      Subbed for sure.... huge fan of pullups myself
      A wise man can learn more from a foolish question than a fool can learn from a wise answer. ~ Bruce Lee

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    5. 10-09-13, 11:11 am #5
      Shukin
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      I'm along for the ride, hoping to pick up applicable knowledge
      "A warrior chooses a path with heart, any path with heart, and follows it; and then he rejoices and laughs. He knows because he sees that his life will be over altogether too soon. He sees that nothing is more important than anything else.” - Carlos Castaneda

      "Nothing will destroy a lifter faster, or for longer, than ego." - Jim Wendler

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    6. 10-09-13, 12:26 pm #6
      P Diesel
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      Jay i dnt know ya. but ur reputation speaks for itself. and my brothers i have repsect for speak highly of u, so thats enough for me. i look forward to meeting u brotha and welcome home

      P
      "If you love something, do it until it kills you."

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    7. 10-09-13, 9:14 pm #7
      Jay Nera
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      Quote Originally Posted by Universal Rep Check Out Post
      Welcome to the FORVM brotha. In for the ride. Good luck on the WR goal...
      Thank you. It's good be here.
      Quote Originally Posted by BaconGrease Check Out Post
      Excited to follow your training. I read your log in the past and always enjoyed your posts. Good luck with your training!
      Thank you. I'll still be posting on my upstrong blog but it will be more thoughts and rants and less training. My daily training will primarily be posted on here.
      Quote Originally Posted by DANO Check Out Post
      Subbed for sure.... huge fan of pullups myself
      No business like monkey business.

      Quote Originally Posted by Shukin Check Out Post
      I'm along for the ride, hoping to pick up applicable knowledge
      Me too man.

      Quote Originally Posted by P Diesel Check Out Post
      Jay i dnt know ya. but ur reputation speaks for itself. and my brothers i have repsect for speak highly of u, so thats enough for me. i look forward to meeting u brotha and welcome home

      P
      Thanks for the welcome. Looking forward to it too man.
      How do you expect to run with the wolves at night if you spend all day stuntin with the puppies?

      You risk tears if you let yourself be tamed.


      Journey: "Sisyphus Is Smiling"

      Q/A: "Sophisticated Savagery"
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    8. 10-09-13, 9:36 pm #8
      Jay Nera
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      9/10/2013

      Still in my off-season training. Keeping things very light in general... and today is a light day as I am pressed for time and nursing a minor nuisance.

      Standing Strict Press: 225x5x5
      Close Grip Bench Press: 315x5x11 sets in 25 minutes. (CAT style)
      Feet up flared bench to upper chest: 315x8x3 sets

      I do not normally do 3 different barbell presses but I have injured my wrist flexor tendons pretty badly and cannot make a fist right now. (From spotting girls squatting and catching the bar instead of spotting them properly at the chest...my forearm is strained..and I'm pissed.)
      Anyway, normally I would do a lot of shoulder work, focusing on the rear delts, and a lot of tricep work but with my forearm pain I am forced to avoid the assistance work for a week or so.

      A quick day. 60 mins in and out.
      How do you expect to run with the wolves at night if you spend all day stuntin with the puppies?

      You risk tears if you let yourself be tamed.


      Journey: "Sisyphus Is Smiling"

      Q/A: "Sophisticated Savagery"
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    9. 10-10-13, 9:56 am #9
      Shukin
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      Where can one read about "Bulgarian" training? Do you recommend any particular books?
      "A warrior chooses a path with heart, any path with heart, and follows it; and then he rejoices and laughs. He knows because he sees that his life will be over altogether too soon. He sees that nothing is more important than anything else.” - Carlos Castaneda

      "Nothing will destroy a lifter faster, or for longer, than ego." - Jim Wendler

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    10. 10-10-13, 11:38 am #10
      Firefist
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      Quote Originally Posted by Jay Nera Check Out Post
      Feet up flared bench to upper chest: 315x8x3 sets
      Really interested in this one. Can you elaborate on the benefits?
      The Ohio Boys: First to a 100 Pound Deadlift PR.

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    11. 10-10-13, 3:48 pm #11
      Masterbench
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      Congrats on joining Universal/Animal!
      What type of progression do you use?
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    12. 10-11-13, 12:18 am #12
      Jay Nera
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      Quote Originally Posted by Shukin Check Out Post
      Where can one read about "Bulgarian" training? Do you recommend any particular books?
      The Weightlifting Encyclopedia is a great start. Googling "Ivan Abajiev" or the Bulgarian method will land you many interesting videos and outlines as well. I had the pleasure of listening to Aleksandar Varbanov for two days discussing weightlifting and the bulgarian method. He has a weightlifting club in the Toronto area at the Academy of Lions if you're ever there. I believe it's called the School of Champions. Abajiev is actually doing a seminar 2 hours away from where I live in a few weeks and hopefully I can make the trip to see him. I think Juggernaut did an article on it recently as well because some of my crossfitters have been asking me about it ...but I haven't had a chance to read their take on it.
      How do you expect to run with the wolves at night if you spend all day stuntin with the puppies?

      You risk tears if you let yourself be tamed.


      Journey: "Sisyphus Is Smiling"

      Q/A: "Sophisticated Savagery"
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    13. 10-11-13, 12:33 am #13
      Jay Nera
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      Quote Originally Posted by Firefist Check Out Post
      Really interested in this one. Can you elaborate on the benefits?
      Haha. First off, my wrist flexors in my left had are really messed up right now and it hurts to hold anything over 315 in the bench or the squat and I can't even hang from the pull up bar nor can I deadlift anything right now. It sucks. That being said, I normally like to do heavy dumbell presses as assistance instead of 3 different barbell presses in a day.

      The feet up flared elbows is something I ONLY do in the off-season and I treat is as an accessory. So I will always perform my regular bench workout first and then drop the weights and do some flat back flared lifting. I use it to hit the chest differently. Feet up flattens my lower back eliminating the arch and also increasing ROM of the press. It also obviously takes away leg drive. This forces me to use my chest muscles more. Flaring the elbows really forces the chest to work differently. In the off-season, I am not lifting heavy, the goal is to stay healthy and build more muscles. So the intensity is relatively low and the volume is high. In varying the bench press my two favourites are narrow grip(not close grip) bench press and feet up flared elbows pressing...in the OFF-SEASON.. When I am peaking I like to focus solely on the 3 lifts with little assistance.
      How do you expect to run with the wolves at night if you spend all day stuntin with the puppies?

      You risk tears if you let yourself be tamed.


      Journey: "Sisyphus Is Smiling"

      Q/A: "Sophisticated Savagery"
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    14. 10-11-13, 12:43 am #14
      Jay Nera
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      10/10/2013

      My wrist flexors are bugging me a lot. I would normally do CAT squats today but am nervous to irritate this forearm any further.

      So I am using the safety squat bar which I rarely ever use. When I do use it I use it very differently. I don't like to use the hands. I once posted a quick article on my Upstrong blog titled "Hellrazors" or "Hellraisers" something like that explaining why I like it.
      But basically, if the handles and the camber in the bar are pointing on the same angle, the heavier the weight on the bar, the more it will push your head forward and chest down...I like doing this sometimes because it's like Squat-gone-bad every rep. The workouts suck but they really jack up your posterior chain.

      No Hands Safety Squats: 145x5, 235x3, 325x2, 415x2, 505x4x4sets, 455x6x2sets, 415x10
      Box Jumps: Jumping on a '32 5x5. I am just starting to box jump again because my knees are feeling healthier and I like jumping because it keeps me feeling athletic. So I jump on a low box and the goal is to land on the middle of the box with straight legs. This lets me know that I displaced my body explosively and is likely similar to jumping on a '50 or so.
      Hollow rocks: 40 x 3
      How do you expect to run with the wolves at night if you spend all day stuntin with the puppies?

      You risk tears if you let yourself be tamed.


      Journey: "Sisyphus Is Smiling"

      Q/A: "Sophisticated Savagery"
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    15. 10-11-13, 7:47 am #15
      Firefist
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      Quote Originally Posted by Jay Nera Check Out Post
      Haha. First off, my wrist flexors in my left had are really messed up right now and it hurts to hold anything over 315 in the bench or the squat and I can't even hang from the pull up bar nor can I deadlift anything right now. It sucks. That being said, I normally like to do heavy dumbell presses as assistance instead of 3 different barbell presses in a day.

      The feet up flared elbows is something I ONLY do in the off-season and I treat is as an accessory. So I will always perform my regular bench workout first and then drop the weights and do some flat back flared lifting. I use it to hit the chest differently. Feet up flattens my lower back eliminating the arch and also increasing ROM of the press. It also obviously takes away leg drive. This forces me to use my chest muscles more. Flaring the elbows really forces the chest to work differently. In the off-season, I am not lifting heavy, the goal is to stay healthy and build more muscles. So the intensity is relatively low and the volume is high. In varying the bench press my two favourites are narrow grip(not close grip) bench press and feet up flared elbows pressing...in the OFF-SEASON.. When I am peaking I like to focus solely on the 3 lifts with little assistance.
      Very cool. Thanks for the insight brother. Will definitely be picking your brain more in the future.
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    16. 10-11-13, 8:03 am #16
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    17. 10-12-13, 2:24 am #17
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      Welcome aboard the Forum Jay lookin forward to seing how you train & learning from you!!
      Get your shit in order, and get your training in order. Start kicking ass, and take out the crap that doesn't matter. Start doing and believing in the stuff that works, and do it today and forever. You want science and studies? Fuck you, I've got scars and blood and vomit.
      This is a call to arms for some of you. It is for me too. Stop all the things that make you a pussy and steal your energy. Get your life back.
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    18. 10-13-13, 10:37 pm #18
      Jay Nera
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      10/11/2013 & 10/12/2013

      10/11/2013
      Light work on bp because of my wrist. Contemplated not training at all to save wrist but I felt like getting some blood flow in. Gangster wrapped my left hand like crazy each set so that there was zero wrist movement. All bench presses whenever I do my 25 minutes 'games' are controlled decent, slight pause, explode up.

      Narrow grip bench press: 315x12 sets in 25 mins
      Feet up flared bench: 315x8x3 sets(paused)
      bw dips: 3 sets of 30-35 reps
      tricep work using bands

      Frustrated with my wrist.

      10/12/2013
      Up at 7am to train early so I can hit a wedding.
      For the past month I have tried sqapping my thursday dead day with my sat back squat day. So today would be a DL day but since my grip is painful and non existent... front squats.
      Front Squat: 135x5, 225x3, 315x2, 405x2, 455x2, 495x2x4sets, 405x8x3 sets
      Box jumps: 5x5
      Hollow rocks: 2 sets of 40

      Legs felt pretty jacked up from the volume and the short rests I gave myself because I was in a rush for the wedding.
      I woke up at 231...went to bed at 240. Italian wedding served a lot of food. :)
      How do you expect to run with the wolves at night if you spend all day stuntin with the puppies?

      You risk tears if you let yourself be tamed.


      Journey: "Sisyphus Is Smiling"

      Q/A: "Sophisticated Savagery"
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    19. 10-13-13, 11:54 pm #19
      Theonidus
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      Huge fan of your article in Power magazine and looking forward to seeing Animal dominate the future RUM meets.
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    20. 10-14-13, 9:28 pm #20
      Jay Nera
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      Quote Originally Posted by Theonidus Check Out Post
      Huge fan of your article in Power magazine and looking forward to seeing Animal dominate the future RUM meets.
      Thanks man. I really hope that raw powerlifting...well powerlifting in general grows. I'm really pumped that Animal is getting involved in powerlifting and privileged to be a part of it.
      How do you expect to run with the wolves at night if you spend all day stuntin with the puppies?

      You risk tears if you let yourself be tamed.


      Journey: "Sisyphus Is Smiling"

      Q/A: "Sophisticated Savagery"
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