T Nation

Life for a Shorty Shouldn't Be So Rough

E-mail was received and responded to.

In addition to “Can” vs “Cannot” I think including “should” and “should not” need to be done as well. This is both with regards to injury/ortho profile and, perhaps even more importantly limitations of training time and effort.

I am still quoting/forwarding your unified theory of combat training because it handles that so well. So there may be something to figuring out what you can do, that will also get you where you want to be. Training that is fun is good. Training that spurs a net improvement are also good. Getting both is best. If it isn’t fun and doesn’t net improvement than no matter how “safe” or “doable” it is to hell with it. Make sense?

I am literally drinking scotch and eating Swedish Fish while I post so this may be a bit off. I know, I know. Not bourbon. I am trying to be all classy and drinking/eating imported.


Robert A

Bro BLESS big cans

yes I just have to let go - and get smart

thanks DB.

thanks- I like them they need work


I have not figured out the quote features here yet.
and I will send a proper reply to that email - thank you.

should and shouldnt’ are probably better words to add to the lexicon.

scotch and swedish fish FTW.

that theory came up at work - there is a woman I work with who takes BJJ
and there are some very accomplished lifters on the same job.
lots of head scratching and nodding afterwords.

for those reading along at home- I have always preached for MMA BJJ wrestling etc
skill work
strength work
in that order- and bust your ass at all three til one impacts the other.

kind of simple- but really all the true tennants training should be.

to bad life is always more complicated.

scotch and swedish fish.
I am impressed.


a good easy and fun day.

bb complex day

6 row x 6 RDL X 1 clean & press x 6 squat x 6 reverse lunge each

70 2x 100 3x 120 3x

doesn’t look like allot but it was.
bar is 50lbs thus the goof ball numbers.
I would have liked to add cleans, and OH squats to this but im having issues in the shoulder region
thanks for looking

I have typed and cited that treaty so many times. Did it as recently as this thread:

The OP there seemed to like the paradigm as well.


Robert A

2/1/16 some training

Pvc at home
234,456,789,432 band retractions

TRX elevated row 5x10
TRX elevated push-up 5x10

Trap bar dead
1 plate x5 2p x5 3p 3x5 4p x5

BB complex
75 4 x8
zercher squat x zercher lunge each side x
Curl to press x BO row xRDL

Tried to use the rowing machine knee wasn’t into it.
These complexes look easy but are taxing

I thought I replied to this earlier…
thanks for finding sense in my little ramblings.

Yesterday there was a MIRACLE at the gym


they moved the scale in the locker room that has been literally 6 inches away from a urinal a few feet next to a sink.

now I was thrilled I would’t have to put my hand on where Bro’s
unwashed hands have spread their cock DNA

today they moved it back.
next they wont let women wear tights

where is the Humanity?

2.2.16 some training

pvc at home banded shit at the gym
like allot of it.

TRX elevated push up x row 5x10 each

A dead lift 135x8 225 2x5 315 x5 405 2x2 ham cant do more.
B dimmel dead 215 2x15 135 2x20
C CSR - 3pts 3x8 abandoned
D low pulley row 5x10
E medley of face pull x standing abs x pull thrus 3x20

25 minutes on elliptical

I should have done a set of dimels or some direct ham work before pulls
plastic ham doesnt really fire well - speed is missing entirely as that same fake leg - cant really be explosive.

CSR abandoned 4pts - somehow loading plates I hit my bro-bag
eliptical- meh trying to find ‘cardio’ that does’t blow up the fake leg

That paradigm really should be a sticky. I have re written it a bunch. You have written it a bunch. I don’t think anyone of any consequence has ever disagreed with it.


Robert A

This is awesome. I couldn’t believe it when the gym put in a door on the shitter instead of a shower curtain. Felt like luxury.

That means at least one of the employees is thinking, urine and sweaty dick smell, that isn’t a bug. That is a feature.

That feeling is definitely going around.


Robert A


Cock DNA, I have to use that

I mean its like the m&m bowl with out a spoon


some training

pvc and lx ball at home
Low back tight as fuk no surprise there
fake leg not having it today

TRX elvated row vs Elevated pushup 5x10
A1 bb oh press 65 95 115 125 all x8 then 125 10x4
A2 pull up 15 x5 75 total
B alt db bench 60 3x10 each
C meadows swings 20’s 4x20
D db oh french press 60 4x10
E1 ez bro curl 50 4x15-20
E2 banded triceps 100 total

no cardio or legs - knee wasnt going for it
oh press- thats where Im at
needs work
meadows swings- da pump really I cant do anything like
a lateral raise these are good.
db french press- people really do these?
explains allot how I could ( when healthy ) pull and squat acceptably
but not OH press bw.
seems there is alot of upper back tightness- that is new
thank you crutches

knee felt like gravel yesterday
and it just felt like dirt today

some training

lunges band work TKE shoulder retractions and dislocates

TRX 5x10 both of push ups and inverted row feet on box.

simple complex :row x RDL 1 clean press x squat

8 rounds of 6-8 95 2 rounds at 135

quick and mostly easy.
just did a very basic complex as knee was bothering me
wanted to add cleans lunges and some other shit to that.

thanks for looking


knee felt less like shit so I took advantage of that.

some training
pvc at home
band work -for the hams especially
lunges shoulder shit TKE etc

TRX HSPU - 4x5
TRX elevated Row and push up 5x10 each

A squat wut 315x5
B RDL against a black draped over band 4x8
C machine leg press medley
4 rounds of 30 reps total wide x narrow x calf press
D 30 min bike ride
E some ab junk

wore squat shoes and a sleeve- both of which help
cut it off after 315 - cant do back off sets etc have to limmit volume

RDL - made a backet out of the band and stood on it -
the constant tension was perfect
machine leg press- did this every day in PT - brining it back
bike ride- gotta do it.
ab shit- I cant do Hanging leg raises which sucks donkey balls
used the lame ab straps

thanks for looking

Mix in some Skittles with the M&M’s. That’ll learn’em. Or put sugar free gummy bears. Also a good trap.

You are certainly putting in the work. Did you get anything out of the e-mail I sent? Looking back I think I wasn’t as clear as I like to be. Blame it on reasons.


Robert A

Robert - I did get that email thank you I will let you know when I come up for air.


some training

a shit ton of lunges and band work for hips glutes quads and shoulders

A1 TRX elevated row
A2 push up 5x10
B1 OH press wut 95 12x5
B2 pull up NG 12 sets 65 total
C Rear delt machine 5x12

tabata ropes 10 of 20/10

trying to grease groove with oh presses-
Just some volume
TRX xtuff that volume seems to be forwarding the swole.
If I’m smart I’ll stay with TRX crap
1 time a week big compound lower movement
And conditioning work