Don't fall for that crap that people are peddling on the message boards, in magazines or on TV. 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. Jim Wendler
What is STRONG ???
Trained / Strong / Elite / Champion(Heroic as you called it)
Squat: 1.0xBW / 2xBW / 2.5xBW / 3.25xBW
Bench .75xBW / 1.5xBW / 2xBW / 2.5xBW
Deadlift: 1.5xBW / 2.5xBW / 3xBW / 3.5xBW
A body in motion stays in motion... unless it stops. Then, it gets fat and dies.
25x Pull-up +
50x Deadlift @ 135# +
50x Push-up +
50x Box Jump @ 24" box +
50x Floor Wiper @ 135# (one-count) +
50x KB Clean and Press @ 36# (KB must touch floor between reps) +
33) Here's the most important one. Take this shit to heart, because it works.
Dispense with the bullshit you generally do in the gym. Cut out all of the extraneous shit you usually get into. To do this, CAREFULLY time your arrival at the gym. Give yourself NO MORE than 45 minutes before the gym closes, or you have to get the fuck out to go elsewhere. I'll generally shoot for anywhere between 30 and 45 mins. On the way to the gym, you should formulate a general plan of attack- shit you want to do while you're in the gym. This part is critical- make them high-percentage exercises. Shit that fucks up your whole body. Deads, clean and press, ultra-heavy BTNs, squats, etc. Then, BLAST THE LIVING FUCK OUT OF THAT EXERCISE FOR A HALF HOUR OR WHATEVER. It doesn't matter how many sets and reps you do- just make the most of your limited time in the gym. No chatting. No bullshitting. No meandering. No vacillation about what exercise you're going to do. Just pick something and murder the fuck out of it. Fuck it up like OJ did Nicole.
"If you're a hooligan, you eschew bullshit and all of its unpleasant trappings, and you grab life by its throat and fuck it into submission."