Sophisticated Savagery

[shortstack]

Crazy training brother.

This past weekend I read that you do the Agile 8 and started to implement it this week and love it. I had a great training day today and feel much better than in previous weeks. Glad that I saw it and have started using it.

[Universal Rep]

Also, is it easier to train yourself or to train others (Pale Rider)? Haha.

[Jay Nera]

Crazy training brother.

This past weekend I read that you do the Agile 8 and started to implement it this week and love it. I had a great training day today and feel much better than in previous weeks. Glad that I saw it and have started using it.

Hey thats great to hear. I hope it helps out a lot. I waiting until I had major injuries to start doing more preventative things. I think had I started earlier I would have encountered the many issues I have these days. Lift strong.

[Jay Nera]

Can ya briefly summarize ur take on CAT?

Even briefly would take a lot of words. Here is an article I wrote on my blog when I got a lot of questions regarding the off-season I do.

http://www.upstrong.blogspot.ca/2013...im-catman.html

[Jay Nera]

Also, is it easier to train yourself or to train others (Pale Rider)? Haha.

Its neither one nor the other. Training others allows you to have a more objective view of the training because you going soley off of numbers and what you see. Training yourself, you have go off of how you feel. With others you have to moderate their egos but but ego is not involved...when training yourself you have to be aware of your own ego.

I wouldnt favour one more than the other except that I like training and I am not sure if I would ever hand over myself for someone else to train.

As for Kade, although he is a Dynamo Barbell prodigy he does a lot of thinking and experimenting for himself. He watches and learns. He's very simple when it comes to approaching his training and it is very effective. ALthough he's trained under me and Willie Albert for years I wouldn't say anyone is his coach.
We both use aspects of CAT, we both like russian power. In the squat Kade is doing 8-5-3's ... we just discuss what we're doing, discuss ideas...and go from there... Kade for this RUM has been kind of like Bruce Lee in that he's taken what has worked in his bench in the past and is using it...has taken what has worked for his dead and is using it...and taken whats he's used years ago when he was a single ply lifter and is trying it for the squat.

[NeilD181]

Hello Jay, same question ive also put to Dan- what are your 'peaking' strategies going into a meet? Ie how far out do you have your heaviest session on each lift? Do you follow this up with lower intensity sessions up to a meet or is the heaviest workout usually your last before the meet? Any other thoughts on how to peak would be very interesting!!

Nice to see you getting the animal sponsor, followed your progress for a long time now and always been impressed.

[Chivalry]

Hey Jay,

I was wondering what you're thoughts on what they call the 'dead bench, starting from the chest and letting it rest completely on the racks before pressing again? What part does this translate over to more when moving back into the competition bench?

[JeremyT]

Hey Jay,

I just moved to Ottawa a couple of months ago and realize you live and train here too! Checked out 'dynamo barbell' on the site and it looks pretty sweet. Although I have been training for a few years now (off and on I should say) I have never been able to add much size, still sitting around 165 at 6'2". Maybe once I bulk up a bit I will have the courage to come on down to your gym and lift with some strong guys, for now I'll stick to doing it by myself! I'm going to a gym here in Ottawa now, but luckily don't have a contract. We will see what the new year brings! Look forward to maybe meeting you soon.

[Jay Nera]

Hello Jay, same question ive also put to Dan- what are your 'peaking' strategies going into a meet? Ie how far out do you have your heaviest session on each lift? Do you follow this up with lower intensity sessions up to a meet or is the heaviest workout usually your last before the meet? Any other thoughts on how to peak would be very interesting!!

Nice to see you getting the animal sponsor, followed your progress for a long time now and always been impressed.

Peaking strategies...
High volume moderate intensity far out from comp...as you near the competition the weights get heavier and the volume drops off. For example, far away from a meet I might use 60% intensity for 5 sets of 8 reps, approx 23000 lbs of volume....close to a competition I'll be performing 3 sets of 3 with 90% for say 6480lbs of volume.
As long as there is a linear progression where the weights gradually get heavier and the volume tapers youre on the right track. The only exception I have ever had to this would be right now because I am working around injuries which not only messes up the programming aspect of it and just sucks in general....it takes away confidence which is something that a nice steady progression usually helps one build.

I like to max my deadlift 2 weeks out, and max my bench and squat 1 week out. Not necessarily a 1 RM, but at least a heavy double or triple at 95%+.

If i compete on a Saturday, my last training day will be the Tuesday( which is usually 60% in the squat for 2-3 sets of 5-8 reps and maybe a heavy walkout. But all training from the previous saturday forward will be light easy ones more geared toward keeping everything feeling fresh and getting some blood moving.
When you train 6 days a week, taking 4 days off is plenty of time to let the CNS bounce back. After 4 days of doing nothing...and really, Sunday to the next Saturday because the 'workouts' are 10 minutes and very easy... the body feels primed.
It would be different for someone who only days 3 times a week... they're body is used to much less stimulus...so they take two weeks off and thats 6 training sessions...
I got this from Abajiev and his work in Bulgaria with weightlifting.

[Jay Nera]

Hey Jay,

I was wondering what you're thoughts on what they call the 'dead bench, starting from the chest and letting it rest completely on the racks before pressing again? What part does this translate over to more when moving back into the competition bench?

To be honest with you I have never done it long enough to see if it was beneficial. I found the set up difficult and inconsistent. Lowering to a dead stop and then lifting could be good and beneficial but starting from the bottom is not something I have really cared to try. Sorry I cannot really help on this one but I didn't see enough value in it to incorporate it into my training. Kade tried it for a few weeks unracking from the top and then lowering to the pins and letting the muscles go slack and then pressing... he thinks it has contributed to his sore elbows.

[Jay Nera]

Hey Jay,

I just moved to Ottawa a couple of months ago and realize you live and train here too! Checked out 'dynamo barbell' on the site and it looks pretty sweet. Although I have been training for a few years now (off and on I should say) I have never been able to add much size, still sitting around 165 at 6'2". Maybe once I bulk up a bit I will have the courage to come on down to your gym and lift with some strong guys, for now I'll stick to doing it by myself! I'm going to a gym here in Ottawa now, but luckily don't have a contract. We will see what the new year brings! Look forward to maybe meeting you soon.

SO...let me get this straight Jeremy.

I will make you bigger and stronger...but you won't come lift here until you are bigger and stronger? My training partner is Kade Weber, and the guy I am chasing in Dan Green...so I often feel like the smallest and weakest... you can avoid it..or you can embrace it....
If you are the strongest guy in the room...you're in the wrong room.
I'll see you sooner than later.

[NeilD181]

Peaking strategies...
High volume moderate intensity far out from comp...as you near the competition the weights get heavier and the volume drops off. For example, far away from a meet I might use 60% intensity for 5 sets of 8 reps, approx 23000 lbs of volume....close to a competition I'll be performing 3 sets of 3 with 90% for say 6480lbs of volume.
As long as there is a linear progression where the weights gradually get heavier and the volume tapers youre on the right track. The only exception I have ever had to this would be right now because I am working around injuries which not only messes up the programming aspect of it and just sucks in general....it takes away confidence which is something that a nice steady progression usually helps one build.

I like to max my deadlift 2 weeks out, and max my bench and squat 1 week out. Not necessarily a 1 RM, but at least a heavy double or triple at 95%+.

If i compete on a Saturday, my last training day will be the Tuesday( which is usually 60% in the squat for 2-3 sets of 5-8 reps and maybe a heavy walkout. But all training from the previous saturday forward will be light easy ones more geared toward keeping everything feeling fresh and getting some blood moving.
When you train 6 days a week, taking 4 days off is plenty of time to let the CNS bounce back. After 4 days of doing nothing...and really, Sunday to the next Saturday because the 'workouts' are 10 minutes and very easy... the body feels primed.
It would be different for someone who only days 3 times a week... they're body is used to much less stimulus...so they take two weeks off and thats 6 training sessions...
I got this from Abajiev and his work in Bulgaria with weightlifting.

Thanks very much for that, reinforces my own thoughts.

[Chivalry]

To be honest with you I have never done it long enough to see if it was beneficial. I found the set up difficult and inconsistent. Lowering to a dead stop and then lifting could be good and beneficial but starting from the bottom is not something I have really cared to try. Sorry I cannot really help on this one but I didn't see enough value in it to incorporate it into my training. Kade tried it for a few weeks unracking from the top and then lowering to the pins and letting the muscles go slack and then pressing... he thinks it has contributed to his sore elbows.

I appreciate the honesty and your view on it and with what Kade has experienced with it. I know it definitely feels like an awkward movement starting from the bottom like that, might stay away from it before my meet.

Thanks Jay

[AWARD]

Whats up Jay, hope your training's going well. Had a question aside from training, what are some of your fav albums/artists? Saw you like Black Keys (they rock) and was wondering if you had any other recommendations. Thanks, pulling for you at RUM!

[Jay Nera]

I appreciate the honesty and your view on it and with what Kade has experienced with it. I know it definitely feels like an awkward movement starting from the bottom like that, might stay away from it before my meet.

Thanks Jay

If your meet is close definitely stay away from it. Let me know if it helps with any progress. I forgot to add that personally I do not like the lift in theory. For example, I agree with pause because they force you to maintain tension at the bottom along with proper positioning. So doing them in the same manner as Kade chose to try makes more sense to me because there is an eccentric loading and you are lowering it to the proper position. Now although you do not maintain full tension in the amortization period you will be maintaining at least a small portion of it and because you lowered it into the proper position at least there will be more consistency in the concentric portion of the lift...this is similar to the floor press of course.

[Jay Nera]

Thanks very much for that, reinforces my own thoughts.

Pretty much most of my thoughts come from Yuri Verkhoshansky and Ivan Abajiev when it comes to training. The SAID principle is the one I hold dearest when looking at concepts... ...and I believe that there are many ways to skin a cat.

[Jay Nera]

Whats up Jay, hope your training's going well. Had a question aside from training, what are some of your fav albums/artists? Saw you like Black Keys (they rock) and was wondering if you had any other recommendations. Thanks, pulling for you at RUM!

I love music.... Bobby said it best when he said, " one good thing about music is when it hits you feel no pain." I listen to all types of different music depending on what I'm doing.

I'm going to assume you like the Keys. My favourite albums by them are Magic Potion and Chulahoma. Chulahoma is probably one of my favourite albums all together. I'm a big blues rock fan. Jimi Hendrix is huge to me. Little Wing is imo the best song and ends so abruptly at the climax which to me is what I call a samurai ending....a hara kiri after a beautiful battle. Any one who was influenced by Son House or Robert Johnson I will likely enjoy. I listen to them when I'm chilling. Jack White is brilliant.

I'm a huge reggae fan, but the older stuff such as Barrington Levy... awesome to cook and clean to haha.

99% of new hip hop sucks imo. Everything after 2005 seems to have changed. It used to be about stepping up coming up outta the gutter, taking whats yours, being a go getter....and then somewhere down the lines it became this stupid entitled pussified codeine rap about nothing but drinking and partying..... DMX, 50, Wu, Shyne, Nas, love Clipse, and old Dre.. etc... good for trianing...Hatebreed is the most empowering music and I love it but if i listen to it while i'm driving I get a little intense in traffic.

But man..i'll even listen to Florence and the Machine and Lana Del Rey..even some niche stuff like Fever Ray....miseducation of lauren hill is another all time fav of mine... all depends what i'm doing. Such a broad question... just like whether or not geared or raw lifters are stronger etc... strong is strong... passionate music is passionate music....

all I know is i HATE what is passing for music today and it makes me feel like an old man.

[AWARD]

I love music.... Bobby said it best when he said, " one good thing about music is when it hits you feel no pain." I listen to all types of different music depending on what I'm doing.

I'm going to assume you like the Keys. My favourite albums by them are Magic Potion and Chulahoma. Chulahoma is probably one of my favourite albums all together. I'm a big blues rock fan. Jimi Hendrix is huge to me. Little Wing is imo the best song and ends so abruptly at the climax which to me is what I call a samurai ending....a hara kiri after a beautiful battle. Any one who was influenced by Son House or Robert Johnson I will likely enjoy. I listen to them when I'm chilling. Jack White is brilliant.

I'm a huge reggae fan, but the older stuff such as Barrington Levy... awesome to cook and clean to haha.

99% of new hip hop sucks imo. Everything after 2005 seems to have changed. It used to be about stepping up coming up outta the gutter, taking whats yours, being a go getter....and then somewhere down the lines it became this stupid entitled pussified codeine rap about nothing but drinking and partying..... DMX, 50, Wu, Shyne, Nas, love Clipse, and old Dre.. etc... good for trianing...Hatebreed is the most empowering music and I love it but if i listen to it while i'm driving I get a little intense in traffic.

But man..i'll even listen to Florence and the Machine and Lana Del Rey..even some niche stuff like Fever Ray....miseducation of lauren hill is another all time fav of mine... all depends what i'm doing. Such a broad question... just like whether or not geared or raw lifters are stronger etc... strong is strong... passionate music is passionate music....

all I know is i HATE what is passing for music today and it makes me feel like an old man.

Awesome man, similar taste. I listen to a lot of genres.. I've been listening to Passover by the Keys. And I'm only 24 but can't stand music today, refuse to listen to most radio stations. Hatebreed is badass, Slayer for training is great too.. And what's passing for hip hop is embarrassing today, you said it. It's literally on par with mainstream club music, which is sad.. but this may make you happy, could be promising - http://www.theguardian.com/music/201...album-neptunes

[AWARD]

Passover by the Black Angels I meant, another great band in addition to the Keys.

[Jay Nera]

Awesome man, similar taste. I listen to a lot of genres.. I've been listening to Passover by the Keys. And I'm only 24 but can't stand music today, refuse to listen to most radio stations. Hatebreed is badass, Slayer for training is great too.. And what's passing for hip hop is embarrassing today, you said it. It's literally on par with mainstream club music, which is sad.. but this may make you happy, could be promising - http://www.theguardian.com/music/201...album-neptunes

I am definitely looking forward to that new Clipse album. Although, I am not sure how it will turn out with there no longer being a Malice...but now a No Malice.

Yeah, Black Angels used to be big on my training list. i am classically conditioned to get wild at Young Men Dead. This will be my first RUM where that isn't my theme song. I just decided to switch it up a bit.