The Other Segugio Squat Protocol

The Other Segugio Squat Protocol: Erection Training for Sport

Success, the recipe:

Step 1: Read the original Segugio Squat Protocol
Step 2: Determine eligibility
Step 3: Execute. Read The Other Segugio Squat Protocol if ineligible.
Step 4: Execute.

The purpose is once again to increase strength, power, and work capacity. The difference here is versatility; this program can be used during most phases of training for most athletes. While the original better caters to strength athletes and offseason bodybuilders, this program can be effectively used by a much larger demographic. This program may be preferable to the original if any of the following apply:

1. You have 2-4 years of training experience.
2. Your intake is within 5% of BMR. (You are cutting, but not through drastic restriction)
3. You make excuses and wind up training only 4x/week
4. You wanna be a bodybuilder, but don't wanna lift no heavy ass weight

Though I like to write my programming in 7+1 double mesocycles, this program is better applied as a 16 week linear block. Ideally, this program would be run as a 6-Day Split, but since catering to the lazy and inept is fashionable these days, it will run effectively enough given the following provisos:

1. The heavy and light day are set 48 hours apart
2. Isolation/weak point training/low intensity cardio is the only training permitted within the aforementioned 48 hour squat hiatus.
3. Lower body isolation work and low intensity cardio is strongly encouraged on the day after the light session.
4. Deadlifting is only permitted within 48 hours of completing the light session.

Disclaimer: No one can ever claim to have invented anything in the fitness world. That being said, I independently developed this methodology about 10 years ago through trial and error, and have never seen anyone else advocate it.

The training is organized along the lines of something I've named the over/under principle, which, according to google, apparently has something to do with knitting or pond draining. The principle is to train a muscle group in a different manner for a number (>2) of consecutive days, then to abstain from training it for approximately the same time period. I've found it to be a very effective way to prepare for powerlifting contests, but it's just as good for hypertrophy.

Ideal split:

Monday: Press
Tuesday: Pull
Wednesday: Heavy Squat/Legs
Thursday: Isolation/Weak Point/Cardio
Friday: Light Squat/Legs
Saturday: Deadlift/Lower Body Isolation
Sunday: Off/Cardio

Our lower body "overtraining" period is from Wednesday to Saturday, followed by three consecutive days of rest. If you are one of those people who enjoys pretending to be busy, upper body training can be divided amongst the OT days, and the three days of rest can be used for kite flying, hoop rolling, shoe shining, or whatever other hijinks you ragamuffins get into these days.

Unlike the original program, the intensities outlined are derivatives of your actual tested 1RM. Not your assumed 1RM. Not your projected 1RM. Not your "I have at least another 20 pounds in me" 1RM. Not your 1RM from high school. Test fresh, with >120s intervals, and regular increments of progression. Be sure to have a trained spotter. Not a liver spot, not your dog spot, but MY spot.

Modus Operandi:

Initial Week:

Heavy Day: 6x6@55%, 2-1-X-2 (or other momentum-free tempo of choice), 60 second interval
Light Day: 5x10@45%, 2-1-X-2 (or other momentum-free tempo of choice), 45 second interval
Assume a tested 1RM of 400 for the examples.

Heavy Day progresses with full increments (10 lbs. for most) at half volume (3 of 6 sets) every week. All increases in weight are front-loaded.

Correct: 6x6@220, [3x6@230, 3x6@220], 6x6@230, [3x6@240, 3x6@230], 6x6@240

Stupid Idiot: 6x6@220, 6x6@230, 6x6@240

Light Day progresses with full increments every fourth week. Power (work/time) output increases every week with the cyclical scheme of (5x10, 4x12, 3x16, 2x20). Variance in total workload is generally insignificant, but work efficiency is nearly doubled. Intervals are 45s for the first two weeks, 60s for the third week, and 90s for the fourth week. The intervals are scaled to allow for more rest, increasing the likelihood of set completion, while still ensuring increased work efficiency.

Week 1: 10 reps | (45) | 10 reps | (45) | 10 reps | (45) | 10 reps | (45) | 10 reps
Week 2: 12 reps | (45) | 12 reps | (45) | 12 reps | (45) | 12 reps

Week 3: 16 reps | (60) | 16 reps | (60) | 16 reps
Week 4: 20 reps | (90) | 20 reps

Relative work efficiency:

Week 1: 50 reps x 180 pounds = 9,000 pounds total work / 180 seconds rest = 50
Week 2: 48 reps x 180 pounds = 8,640 pounds total work / 135 seconds rest =  64
Week 3: 48 reps x 180 pounds = 8,640 pounds total work / 120 seconds rest =  72
Week 4: 40 reps x  180 pounds = 7,200 pounds total work / 90 seconds rest = 80
Week 16: 40 reps x 210 pounds = 8,400 pounds total work / 90 seconds rest = 93

The technical measure of total power output would require the inclusion of time under tension. Though total power output would more precisely gauge mechanical efficiency, our primary concern is athletic performance, for which my modified scale is a better indicator. Time under tension should not be punitive (as it would be on a raw power scale), as there is still work being performed in the eccentric and isometric portions of the lift, as well as the rack, step-out, and re-rack process.

Time under tension is "athlete time" as far as I'm concerned. The concentric work should begin from a paused loaded position, and end in a stable isometric. Excessive use of momentum would give a larger, though highly misleading calculation of "efficiency", but more meaningful work is being done by using strict form.

Contingency Plans:

There shouldn't have to be any. If you absolutely must put the weight down, take a 5 minute break, reset yourself, and reattempt.

Other Thoughts:

Do not neglect training abduction and hip extension during isolation day(s), especially if you squat with an olympic stance. Cardio, as always, means low to moderate intensity.

The Perils of Specificity II: Satyracromion

We can define "training" as our deliberate attempts to promote adaptation. This is in contrast to "exercise", which often serves a vaguely defined purpose, the achievement of which is generally dependent on one's endorphin response. There is no objective affirmation or denial of whether an individual has "broken a good sweat" or "got their heart pumping". Still, any activity undertaken will have physical consequence, even in the absence of physiological adaptation. In training, we use specific intensities (%1RM), tempos, and intervals in an attempt to efficiently achieve our desired results. Though a hypertrophic response may be elicited through our deliberate work (say, 4 sets of barbell curls), we still activate the same muscles throughout the day (perhaps to raise a beverage) in the execution of our non-exercise physical activity. This "collateral activation", as I alluded to in the last segment, does not create a stimulus for physiological adaptation (you don't become appreciably stronger, no matter how many sips you take from your glass), but it very well may have a physical consequence. Of course, I'm not one to neglect these delicate topics which others often fail to even discover.

A muscle contraction involves the physical shortening of agonist fibers, and the corresponding lengthening of antagonist fibers via reciprocal inhibition. The problem with everyday activity is that there are very few opportunities to use the full range of motion of any given muscle group. As a result, most of our [mechanical] work is done in narrow ranges and with a strong isometric component. A waiter may have an extremely well developed anterior deltoid in the first 30 degrees of shoulder flexion, but lacks balanced development of the posterior deltoid in shoulder extension. The imbalance increases the likelihood of acute injury, but there is the more pressing (get it?) issue of the static forces which keep the muscle activated long after the restaurant closes. The chronic shortening of one muscle causes the chronic lengthening (and weakening) of its antagonist. This scenario isn't exactly ideal in regards to the structural integrity of the joints and soft tissues.

It is not, however, a problem reserved only for those with isometric-intensive professions. I would not be writing this article were it not relevant to the fitness community. Not only do we consider ourselves immune to imbalances, we often refuse to acknowledge our injuries. I am particularly guilty of expressing my denial as: "I always do everything right, my elbow/shoulder/back/knee hurts for no fucking reason!" To be fair, I was entirely unaware of why I was mistaken before a very recent epiphany... why did I raise my head during my deadlift again?

No, that's far too simple. Why did my neural programming resort to activating my splenius capitis, thereby putting me in the dangerous position of neck extension? It very clearly should have activated my longus capitis, and thus maintained the proper position of neck flexion. I must admit that I do not use isolation exercises to target my neck flexors and extensors, despite the availability of the equipment to do so. That explains why I'm currently unbalanced, but it doesn't explain how I became unbalanced. Plenty of people without my knowledge and experience manage to avoid neck extension while pulling. Since I don't activate it properly in isolation, why would I have activated it improperly in isolation? I had not, of course... and here begins our fun.

I spent about a week with severely limited mobility; I could not comfortably sit, and while standing was possible for short periods of time, I much preferred to lean on things, or to lay in a contorted position in an effort to reduce the compression force(s) on my lumbar spine. I had been achy and tired the week before, so I tried to make the most of it, and thought of it as forced recovery time. Several days into my new concurrent training regimen of pretzels (superset with frosty flakes) and netflix (superset with soundcloud), I noticed that I had very painful bilateral shoulder impingement, very likely the worst I had ever experienced. Considering that I would be furious to have any sort of injury while lifting up to and including infinity hundred pounds, you can imagine that I did not qualify the lateral raising of my cereal bowl as a legitimate cause for pain. Though my severe demands for answers would have frightened any rational acromion out of my supraspinatus, mine required an attitude adjustment... rather, an altitude adjustment. While looking in the mirror for any indication of abnormal function, I wondered how, days removed from any deliberate exertion, I could have provided a disproportionate stimulus to the muscles which cause impingement. Scapular elevation, shoulder flexion, elbow flexion, medial rotation... and then it clicked. The man in the mirror was suddenly familiar to me.

I often play a curious game, it involves using the oral cavity in the creation of a pressure gradient while simultaneously engaging the glossal muscles in rhythmic circumduction. The game is self-correcting, in that it scales in difficulty as you advance in ability. Assuming standard starting position, the irregular (indeed spasmodic) forces which would deviate a sport enthusiast from his/her preferred dynamic and tempo can only be counterbalanced with forces generated at the glenohumeral joint, most of which involve medial rotation. A few hours of uninterrupted playtime can (and will) severely shorten the agonist muscles and leave one in a postural mess not unlike that encountered with upper cross syndrome. An innocuous leisure activity causing severe pain and structural imbalance in a highly trained, flexible, and mobile athlete. Humorous as the premise may seem, it's very real, and very relevant to our profession. I've since developed the habit of performing sit-ups (with isometric neck flexion) and planks (for scapular depression) on a daily basis. It took about 10 days to get rid of the imbalance (which I hereby name Gladiator Syndrome), and I'm now pain free.

TLDR: I am advocating the use of exercises to specifically target the antagonist muscles of those employed during non-exercise physical activity. It's imperative to not confuse physiological adaptations with physical reactions. My muscles did not become any bigger or stronger by maintaining a certain posture, but they certainly became shorter. Having chronically tight hamstrings or traps is not a matter to be dismissed. There's a reason for it, and if you're following a sound training protocol, it's something you're doing outside of the gym. Drop your ego, drop your political correctness, and evaluate yourself. It's preferable to exercise a bit of vigilance in observing your movement patterns than to let your habits surface during your training.

"Well, there goes the meet. Idiot can't keep his head down. Hope it was worth it."

In your mind, of course: Was Amazing

Though with a bit of mindfulness, earthly pleasures and peak performance can co-exist. If you play piano, do planks. If you wait tables, do rows. If partying demands that you constantly raise the roof, be sure that a similar attitude towards excess be employed on the lat pulldown. You may wave your hands in a manner which implies indifference, but you really should care. It's just a matter of being responsible.

Until next time.

     

The Perils of Specificity I: A Delegation to The Mayor of Chincinnati

I recently suffered a minor back injury while performing a conventional deadlift. I believed it to be little more than a re-aggravation of an older injury (compression of L5/S1) due to the sciatica and immobility which accompanied it. Upon further reflection, I've become skeptical of my original hypothesis. There were no indicators of chronic injury, as I had experienced no pain while moving similar loads during high bar squats several days prior, and the injury in question was sustained suddenly and unexpectedly during the third set in a series. The weight and intensity were submaximal (singles at ~80%), and the interval was adequate (90-120s). Ruling out pre-existing injuries and fatigue, the only plausible cause is a breakdown in form.

Shocking, yes? The strength specialist form nazi lost his bearing on a submaximal deadlift. I wasn't paying attention, simple as that. My mind was drifting off into space, and I didn't bother to take the weight seriously. Plenty of lifters (many better than I) hurt themselves by not paying attention; this phenomenon is not exactly news. The item of particular interest in regards to injuries sustained during high intensity closed chain movements is personal variability. In comparison, chronic elbow pain during extension is usually tendonitis, and shin splints are generally a product of anterior tilt. I would never advocate diagnosing an injury based on the frequency of its occurrence, but very often (on the internet, for example) one is not able to personally supervise a series of diagnostic tests and palpate adjacent muscles, so the probable response based on the information given must suffice.

So why did The Segugio's form break? Ever cognizant of my passionate and controversial (but biomechanically advantageous and therefore correct) advocacy of a low (knee and hip flexion beyond 90 degrees) starting position, I immediately assumed that I must have prematurely raised my hips. Again, this idea did not hold to scrutiny. Thought my hip position may have been less than ideal, I would have been perfectly able to slowly grind out a rep using my hamstrings were that the only deficiency. What happened instead was a break just below the knee, and a dropped weight. I had raised my head, throwing my once neutral spine out of alignment, and prompting the generation of shear forces against the line of pull of my erectors (amirite).

Good. Stop being stupid and keep your head straight. But there's a lot more to it than that. A break in form is usually caused by a reversion to intuitive (as opposed to trained) motor patterns. In our day to day activities, we benefit far more from fine motor control than high threshold recruitment, so we tend to sacrifice mechanical efficiency for practical convenience. It's "easier" to bend at the waist and pull to pick something up than to sink to your heels and drive upwards, despite the fact that you can only generate a fraction of the force. Untrained people seem to walk with their quads, lift with their backs, and use their shoulders to push and pull. Ask someone to do a push-up, and they'll spread their hands a mile apart, then hunch over it while sinking at the hips. Ask someone to pull and they'll medially rotate with flexed elbow (think arm wrestling).

As fitness professionals, we remain mindful to avoid falling into these improper movement patterns. We barely notice activating our lats to pull a door shut, or pushing a grocery cart with retracted scapulae. We're always highly aware of our bodies in the execution of the mundane; never failing to sit using hip flexion or to maintain a soft knee and tight core while standing. This mindfulness, useful as it is, can lead us to believe ourselves immune to muscle imbalances, and cause us to neglect active injury prevention (or pre-hab, if you will).

An untrained person is far more likely to have an inhibition/compensation complex, such as upper cross syndrome (see title), but chronic unintentional activation can still cause imbalances. There won't necessarily be a visible discrepancy in muscle size or strength, but there will be a greater intuitive reliance on contracting a muscle that has adjusted to prolonged periods of shortening. In other words, someone with slumped shoulders and/or rounded back may feel quite comfortable in their contorted position(s). If an imbalanced position becomes ingrained in the mind as de-facto anatomical, then one will unconsciously seek to return to said position in the absence of mindful stimulus. We can all force ourselves into a proper starting position (assuming adequate flexibility and mobility), but how we "unfold" in our moments of mindlessness is dependent on the incidental programming we code with every last bit of energy made kinetic. The existence of "collateral activation" is the topic of our sequel.

Brace yourselves. Will be amazing.                      

American Hypochondria

Written at the request of Alex "Mephysteaux" Reiff in response to the AMA's recent awarding of "disease" status to obesity.

Before I get into why obesity is not a disease, it should be known that the AMA itself admits that their reclassification is a pragmatic action aimed at altering the popular perception of the condition, as well as the methodology of its treatment by the medical community. This is a purely social/political/economic matter, which will undoubtedly be exploited from every angle by those institutions whose profit can be superficially linked to "health". There is no biological merit to naming it a disease, so if you take that position, please understand that you are wrong.

Obesity is the condition of exceeding the government dictated weight which corresponds to one's height, gender, and age. Proponents of both sides of the [disease/not] argument agree that the BMI is an archaic and inaccurate tool with little to no contemporary application. There is a great deal of support for rewriting the standards for obesity, often with the proviso that any such classification should be based on adiposity, rather than gravitational force. The idea that any such classification is arbitrary, however, seems to have escaped most people.  

Obesity is a co-morbid condition of many afflictions, and a risk factor of variable, but imprecise significance for others. The endocrine system works through cyclical biofeedback loops, not linear causality chains. The most often cited link to disease is that obesity [sometimes] increases the risk of insulin resistance, which can lead to Type II Diabetes. There is a rarely mentioned, but equally relevant counterpoint that insulin resistance can lead to Type II Diabetes, which predisposes one towards obesity. No one is ever concerned with the second scenario, probably because Diabetes is a disease, and obesity is a product of collective imagination.

The premise for labeling this state of being as a disease is based upon:

1. The false attribution of causality in circumstances of coincidence
2. The baseless emphasis given to one observation over all others
3. The equation of visibility with significance
4. The deliberate negligence of American medical schools

1. There is much media attention given to diseases which the obese seem to suffer at a much higher rate than the rest of the population. Adipose tissue is always the culprit. Heart attack? Your fat needed too much blood. Cancer? Your fat secretes pro-inflammatory cytokines! It never occurs to anyone that there is an underlying problem; the blame always rests with the fat, regardless of where its production came about in the biofeedback cycle. Very high stress environment, skyrocketing cortisol levels, insomnia, etc. may have contributed to both a person's adiposity and their infarction. Fuck investigation, though; he was fat, and that was the cause of everything that ever went wrong in his life. Case closed.

2. Single condition correlation statistics are less than useless; they're counterproductive, and their abuse is borderline criminal. The problem with scientifically relevant data and responsible research is that they rarely yield sensational values. If you're 60 times more likely to have a heart attack with a BMI over 38, it makes for good television. If you add in all those other pesky variables, like age, activity level, diet, stress, sleep patterns, geography, medical history, pre-existing conditions, genetic disposition, et cetera, you may discover that he's no more or less likely to have a heart attack than someone with a BMI of 25. Fuck that, change the channel. Be aware that breathing air and drinking water are habits often observed in people diagnosed with cancer. Better cut that shit out.

3. The importance of spectacle. The fundamental piece of social knowledge familiar to every Italian. Fat man on an operating table can only be there because he's fat. Just look at him! Magic Johnson has AIDS. Nah, he looks fine. We entrust our medical professionals to discover and treat our ailments. We trust that countless years of school and residency have imparted in them the ability to see what may not be readily discernible to the rest of us. It's awfully presumptive of me to make the claim that fat people don't go to the doctor to be told to lose weight, but I stand by it. "Losing weight" implies that weight loss will treat/cure/attenuate whatever ails the patient. This is wrong. Just like "obesity" is not a disease, "lean" is not an indicator of health.

4. Taken alone, weight loss/gain has very little to do with health. It's the means by which we achieve the ends that matters. Every sort of benefit and reduction of risk factors is attributed to "weight loss", while the diet and exercise employed in pursuit of weight loss is the actual mechanism by which hormones become regulated, and quality of life is improved. There is no incentive to teach basic nutrition and exercise science in medical schools, because these institutions function as little more than shill factories for the pharmaceutical industry. The physicians are not to blame; we should not hold someone accountable for knowing what was deliberately withheld from them. If medical schools taught nutrition, our current system of government-subsidized industrial agriculture might be called into question. Cut into the profits of Monsanto AND Pfizer AND McDonald's? Sounds like treason to me. Whose side are you on?

Despite my reputation for being an uncompromising tyrant with impossible expectations, I must declare that the obesity epidemic and subsequent controversy is not meditated by personal responsibility. I encourage everyone to learn and grow and live to their fullest potential, but I do not expect that all, or even most people will follow my advice. To be clear, I am a trainer, not a politician; my policies apply specifically to dedicated volunteers, not to the population at large. I can expect my trainees to learn the fundamentals of nutrition and fitness, because this knowledge is vital to the achievement of their goals. The American education system, however, doesn't place much emphasis on health. The media, even worse, obscures and manipulates the reality of health, and uses the allure of "fitness" to pair empty minds with empty wallets. We have no idea of what comprises the garbage we call "food", and no impetus to search for actual food, which is comparatively expensive, bland, and time consuming. No one blames a lab mouse for pressing the food lever and becoming obese. We've deluded ourselves into believing that social pressure can somehow replace our animal mechanisms of survival; that biology can be subordinated at will to our whimsical fabrications. Hubris indeed.    

The title of "disease" removes the trainer and dietitian from the picture, removes the incentive to improve oneself through natural means, and encourages a mentality of victimization and helplessness. Not to fear, however, as your government sanctioned drug dealer will come to your rescue with a magic pill. It won't be magic, however... there will be side effects, recalls, and profiteering. At least you can rest easy that the official autopsy will blame obesity for your demise.




       

The Segugio Squat Protocol

The Segugio Squat Protocol: Erection Training For Sport 

This program is designed to quickly restore strength, power, and work capacity to a detrained, offseason, or specialized athlete. Heavy compound lifts tend to take a secondary role during bodybuilding contest prep, in-season sports training, and periods of rehabilitation (or laziness).

This 14 week protocol is ideal for returning to peak performance before progressing to sport-specific refinement. I am currently using it with a comparable time allotted for pre-contest cutting. If you plan to compete (in anything) in the fall, this program may suit you. If you have less than five years of serious training history, it may not.

It's a 7-Day Split, which can be done on a 4x2-A-Day if absolutely necessary. It's loosely based on the Smolov Squat Cycle, which, until this article is published, remains the premier guide to the world of weighted sit and stands. I keep the frequency identical (MWFS), but with a much greater focus on power and workload, as opposed to raw strength. Smolov is specifically designed for powerlifters, and more specifically for competitors using gear (equipment, not anabolics). I believe this program to be at least equivalent for raw lifters, and possibly superior. If your goal is to produce maximal force, your training should be focused on acceleration (CNS), volume (hypertrophy), and frequency (form development). Size (accessible fiber count, not surface area) and efficiency (how many fibers you can meaningfully activate at once)  are paramount. Of course, if weight gain is a concern, there are other ways to develop strength.

Most programs begin with a 1RM test and incorporate weights based on percentages of that number. Those programs are universally applicable with variable results. This program is narrowly applicable with predictable results. Before I move on to the template, I need to unambiguously establish the prerequisites of this class:

1. You have five or more years of serious training experience

2. You are a cyclical athlete (your training varies during the course of a macrocycle)
3. You are in an early phase (>14 weeks remaining) of your offseason

Because you undoubtedly meet all of the above conditions, your starting weight will be 50% of your projected 1RM. How to project? Use a number +/- 10% of record 1RM based on resource (time constraints, changes in physical/professional status) assessment. If you had a 500 pound squat at 24, and you're now 57 with a replaced hip, you probably shouldn't use that number. If you're 22 with a 500 pound squat, and plan to move back into your mom's house after college, you might use 520. Not much useful data can be derived from the 1RM of a postseason football player, a post-contest bodybuilder, or a lapsed strength athlete. Instead of using 6-8 weeks of "recovery" time to gradually reincorporate heavy training, then arbitrarily testing 1RM (which is what most sports programs do), you can get right back to quality training. By your 8th week, you'll be focused on new progress and aspiring towards ever greater heights, while your peers are still recapturing lost ground, and telling anecdotes about "muscle memory" in the locker room.

Now that your imagination is properly aroused, I'm only too happy to deliver the pain.

Modus Operandi:

Initial Week:

Monday: 15x3@50%

Wednesday: 12x4@50%
Friday: 10x5@50%

Saturday: 6x6@50%

Each workout progresses incrementally with the latter 3 schemes (12x4, 10x5, 6x6). Increments will vary (you can't just add 10 pounds a week forever), but consistent growth at any rate will still achieve impressive results. Intensity increases only after the successful completion of all three schemes.

Correct: 12x4@250, 10x5@250, 6x6@250, 12x4@260, 10x5@260, 6x6@260

Stupid Idiot: 12x4@250, 10x5@260, 6x6@270

Strength athletes should test 1RM on the 7th and 14th week. The max can be performed on any squat training day, in lieu of that day's planned session. Progression is not in any way altered.

Correct: 12x4@320, 10x5@320, 1x1@435, 6x6@320, 12x4@330

Stupid Idiot: 12x4@320, 10x5@320, 1x1@435, 12x4@330

Tempo should indicate a controlled descent, brief pause, explosive ascent, and stability at full contraction. My personal preference is 2-1-X-2, but since this program operates on big boy rules, feel free to use any timing that matches the description. Interval is 45 seconds. As the weights get substantially heavier, 60 seconds may be acceptable to ensure the preservation of mechanics. This is a program for athletes. If you can't execute with brief rest intervals, stop reading, and work on your conditioning. It's not about fat/thin/slow/fast, it's about being able to sustain a high level of output.  

Assuming a projected max of 500, the first squat session would consist of 15 sets of 3 reps at a weight of 250. The timing of each set is N-N-X-N, with a non-zero value at every [N], and the [X] portion of the lift completed X-plosively. The consecutive number of seconds the bar is permitted to sit on the rack once you start your series is 45. The interval time (45 seconds, don't get lost now) is based on tension, not on when you step out of the rack, not on when you lock out, not on any other nonsensical measure. Any time spent supporting 100% of the weight counts as time under tension, and does not count against your allotted 45 seconds of reprieve. If you don't understand the contents of this paragraph, please refer to the works of Charles Poliquin.

Contingency Plans:

Failure of a rep, defined as the inability to independently complete the movement (the bar is on your shoulders and you can't stand up without assistance), results in immediate termination of the session. The failed series is reattempted on the next training (MWFS) day, and progress continues as normal.

Correct: 12x4@270, 10x5@270[F], 10x5@270, 6x6@270, 12x4@280

A consecutive failure results in immediate termination of the session. The program reverts back to the last properly executed weight in the failed rep/set scheme.

Correct: 12x4@270, 10x5@270[F], 10x5@270[F], 10x5@260, 6x6@260, 12x4@270, 10x5@270

Very important: If the failed weight is a known "plateau" (it's usually mental inhibition, but better to get your athlete over the obstacle than to give a psychology lesson), or readily identifiable factors (lack of sleep, missed meals, dehydration) can be attributed to have affected performance, series may be restarted at 1/2 unit decrement.

Correct: 6x6@260, 12x4@270, 10x5@270[F], 10x5@270[F], 10x5@265, 6x6@265

Degradation of form, defined as the inability to independently complete the movement to the outlined standards (your "explosive" contraction takes 8 seconds and has you constantly shifting and grinding), results in immediate reduction in intensity. Progression continues either as normal or at 1/2 increment. Below is an example of responding to form breakdown during the third set of the third series.

Correct: 12x4@270, 10x5@270, 3x6@270 + 3x6@260, 12x4@280 OR 12x4@275

Ancillary work is needs-based, but all athletes should target the major muscle groups and relevant motion patterns. Below is the plan as I use it:

Monday: Chest, Shoulders, Triceps
Tuesday: Back, Biceps

Wednesday: Legs (non-squat exercises), weak point training

Thursday: Upper Back, Traps, Biceps

Friday: Chest, Shoulders, Triceps

Saturday: Back, Arms

Sunday: Legs

If you prefer powerlifting:

Monday: Vertical Press

Tuesday: Vertical Pull

Wednesday: Leg assistance work

Thursday: Horizontal Pull

Friday: Horizontal Press

Saturday: Upper Body assistance work

Sunday: Leg assistance work

4x2-A-Day Split:

Monday: AM Press, PM Squat
Wednesday: AM Leg + Upper Body assistance work, PM Squat
Friday: AM Press, PM Squat
Saturday: AM Pull, PM Squat

Regardless of the template used, the squat session should be done after the day's other training (doesn't have to be dead last). The reasons for this are twofold:

1. Knowledge of an impending fast-paced squat session is likely to prevent overexertion in other exercises.
2. Engaging other body parts while fresh will facilitate high quality training for less frequently targeted groups. If the only time you worked a body part was after a punishing squat series, it would undoubtedly suffer.

Ideally, the framework will help you create brief and efficient training sessions that complement the SSP.  

Variance:

There are cases which would be better served by a modified approach. If a bench press specialist makes good progress by pressing 3x/week or 3x/month, then there is no reason to change that aspect of his/her training. In cases such as these, trainers should carefully track rate of gain, changes in form, or visible signs of fatigue/injury. They may be able to "complete" the assigned workload, but their physical improvement is much more pertinent than their ability to check the box. Due to the demands of the squat work, it is advisable for most athletes to moderate all other exercises. I recommend one foundational compound exercise (Military Press, Barbell Row) per day, performed at <85% intensity (unless you're a strength athlete), with assistance/isolation work comprising a sizeable portion of each session.

Nutrition:

The primary concerns in planning a diet are sport-specific and individual-specific considerations. A 100 pound increase in squat max doesn't matter to a wide receiver if the corresponding increase in body weight impairs speed. My recommendations (below) are based on what I find adequate to support this level of training.

1. Protein approximately 2g/lb bodyweight

2. Complex carbohydrate no less than 1.5g/lb bodyweight

3. Total calories ~BMR + 20% (3400 + 680 = 4080 for me)

4. Cardiovascular work compensated at 90% (consume 90 additional calories for every 100 expended through deliberate aerobic work)

Supplementation:

My suggestions are creatine monohydrate, beta-alanine, citrulline malate, and taurine. Peri-workout blends such as Purple Intrain (discontinued) and Surge Workout Fuel are good options. BCAA mixtures like Xtend and Chain'd Out may be better options for the weight conscious. Stimulants should be used sparingly due to increased chance of vertigo and irregularities in blood pressure.

Other Thoughts:

I prefer a slightly narrower than shoulder-width stance on most of my sets, as it allows me greater depth and better acceleration. I've noticed no impairment in the posterior-chain dominant (wide, straight) stance I use for max attempts.   

Construction Project

Cement mixing for winners

Having finished his first physique show last month, a Team Segugio Athlete undergoes a diet and training overhaul for a productive offseason. This should provide some idea of how a proper regimen is created.

Training History: ~6 Months
Training Status: Novice
Height: 5'8
Weight: 180
Target Weight: 195
Calculated BMR: ~2400
Total Daily Energy Expenditure: ~3400 (training), ~3000 (active rest)
Target Calories: ~4000 (+/- 2.5%)

Training Overview 

Because of his novice status, he still has much to gain from a basic linear progression program which focuses on compound lifts of moderate (70-85%) intensity, moderate volume, standard tempo (2-0-1-0), and loosely enforced rest intervals. I won't go into the specifics of what I assigned him; that is confidential information. Personal Training and Nutrition Counseling sessions are available for purchase.

Because he is active duty Army, he does forty minutes of moderate intensity aerobic work on weekdays. Weight training is conducted on a weekly 5/2 split. If you guessed Monday-Friday, you are correct. The predicted combined expenditure for weekday training is +800. Non-exercise physical activity accounts for the remaining +200.

Weekends consist of active rest, the definition of which varies wildly among individuals. Segugio Brand active rest is programmed to reflect fitness level and stated goals. For this client, that entails 20-25 minutes of moderate intensity cardio, 40-50 minutes of low intensity cardio, or an hour of informal sport or labor. The target expenditure is +400, though this will vary depending on the choice of activity. Intake remains consistent to facilitate recovery.

Expected Gains

Despite what the uninformed would have you believe, the +5000 calorie differential is not equivalent to its calculated mass; that is, it does not imply the gain of 1.6 pounds. We can control intake with precision, but expenditure will always remain variable.

Considerations:

1. Thermic effect of food
2. Digestive efficiency
3. Fluctuating hormone levels (from stress, lack of sleep, etc)
4. Non-exercise physical activity
5. Daily variances in quality of training
6. BMR increases with lean mass
7. Work increases with mass  

We can assume about 80% efficiency in terms of calories available for construction, but those processes require their own calories to operate, and the scope and speed of any adaptation is largely individual. Add to all of these uncertainties electrolyte balance and water retention, and you have a good case for not using a scale.

We're looking for consistent increases in strength and muscle size. The training journal and mirror have far more functionality in this matter. Weight will be taken once every 2-3 weeks to re-calibrate diet in accordance with goals. For most athletes, I would allow very wide parameters for acceptable rate of gain, but because muscularity is secondary to conditioning in physique, we are keeping a very low ceiling. It would do no good to put more work on him when he starts his next cut, especially since his favorite activity is missing Saturday morning cardio.

Diet:

Meal 1: 5 egg whites, 3 slices whole milk cheese, 1/2 cup oatmeal

Meal 2: 50g whey (Isoflex), 12oz unsweetened coconut milk, 1/4 cup steel cut oats

Meal 3: 1 lb. boneless, skinless chicken, 1 cup long grain brown rice, 1/2 Hass avocado, 2 TBSP sour cream, raw tomato

OR

1lb 95% ground beef, 1 cup long grain brown rice, leafy green vegetable of choice

Meal 4: Same as Meal 2

Meal 5: 20oz lean fish (Tilapia, Flounder, Swai, etc), 1/2 lb. pasta, 1 TBSP butter

OR

14oz lean fish, 6oz fatty fish (Tuna, Salmon, Mackerel, etc), 1/2 lb. pasta

Notes:

Approximately 3,975 calories, rough 40:40:20 macronutrient distribution.

Excellent protein diversity (3-4 sources)

Good incorporation of saturated fats, Medium Chain Triglycerides, and Omega-3s into diet.

No supplements other than Isoflex.


And that's all you need to do. Every day. For the rest of your life.






  

Appetite for Instruction

Appetite for Instruction - A Guide to Preparation of Foodstuffs for Persons Involved in Sport 

Because proper diets are utilitarian, rather than gustatory, they very seldom contain foods which people would eat by choice. Though we’re limited to painfully unappetizing foods, some kitchen skills can make most things palatable. I often see bodybuilders resign themselves to containers of chicken and rice with no trace of seasoning, or perhaps with some “Mrs. Dash” or equally repulsive garbage.

Below are some personal recipes for success. I strongly suggest learning and appreciating your herbs and spices, as they will prove invaluable.

Mother Hubert’s Chicken 

In a gallon size Ziploc bag:

4 Chicken Breasts, trimmed, rinsed, and patted dry
1 TBSP Ground White Pepper
1 TBSP Ground Red (Thai) Pepper
2 TBSP Dry Basil
4 TBSP Dry Parsley
2 TBSP Minced Garlic
1 TBSP Greek Oregano
1 TBSP Thyme
½ TBSP Rosemary
2-3 Ounces Worcestershire Sauce

Remove air from bags, seal, distribute contents evenly.
Refrigerate 24 Hours.
Pre-heat Propane Grill to highest setting.
Grill 4-5 minutes on each side.
Turn off burners and tank.
Keep grill lid closed for 10-15 minutes.
Cover, let sit at room temperature for at least 90 minutes.

Segugio’s Lazy Man’s Chicken

In a giant mixing bowl:

12 Chicken Breasts, trimmed, rinsed, and patted dry
Berbere Spice, some

Cover chicken evenly.
Let sit at room temperature for about 30 minutes.
Pre-heat Propane Grill to highest setting.
Grill 4-5 minutes on each side.
Turn off burners and tank.
Keep grill lid closed for 10-15 minutes.
Cover, let sit at room temperature for at least 90 minutes.

Protein Flipcakes, Breakfast Flavored

In a giant mixing bowl:

2 Cups Egg Whites
1 Cup Unsweetened Almond Milk
1 Cup Water
1/2 tsp Aluminium Free Baking Powder
1/4 tsp Coarse Ground Kosher Salt
4 TBSP Cultured Buttermilk Powder
1 tsp Ceylon Cinnamon
4 Scoops Dymatize Elite Casein - Cinnabun
1 Scoop Unflavored Micellar Casein (or not. Using all flavored protein is too sweet for me.)
1 Scoop Unflavored Whey Isolate (Too much whey will create an unpleasant consistency)
1/2 Cup Flour of Choice*

Preheat nonstick pan to high heat (Segugio prefers Circulon)
Whisk contents of bowl.
Pour a selected quantity of mixture into pan.
Flip when appropriate.

*Out of the twelve or so different flours I've tried, Black Gram is by far the best, both in taste and texture. Buckwheat, Oat, Acorn, Rice, and Sorghum are good. Red Millet is distinct, but I find it neither pleasant nor unpleasant. Peanut (12%) and Teff are dry, but manageable. Potato requires an extra cup of water, and cooks poorly.

Protein Flipcakes, Dinner Flavored

In a giant mixing bowl:  

2 Cups Egg Whites
1 Cup Unsweetened Almond Milk
1 Cup Water
1/2 tsp Aluminium Free Baking Powder
1/2 tsp Coarse Ground Kosher Salt
5 Scoops Unflavored Micellar Casein
1 Scoop Unflacored Whey Isolate
1/4 Cup Whole Wheat Flour
1/4 Cup Brown Rice Flour
1/2 tsp Black Pepper
2 TBSP Chervil (use Parsley if you have to)



In a separate bowl:

Diced pre-browned allium of choice (Scallions, Leeks, and Chives are all good)
Diced pre-cooked shrimp/chicken/beef/any other animal

Preheat nonstick pan to high heat (Segugio prefers Circulon)
Whisk contents of bowl.
Pour a selected quantity of mixture into pan.
Add toppings as desired.
Flip when appropriate.

Protein Mess

This is a good recipe for college students and/or the woeful lot that doesn't own any cookware. My friend created this concoction while we were students at BOLC. Becuase our days sometimes ran in excess of 18 hours, cooking was not really feasible. Class ran most of the day (and night), then there was a bit of gym time, then it was back to homework until class started. You will need a Wal-Mart to find this stuff, and since I haven't gone to one in years, I don't know if it's still available. If it's not, just experiment with substitutions.

In an inappropriate and cheaply made plastic bowl:

1 Family Size Chunk Light Tuna (pouch)
1 Marketside Black Beans and Corn
1 Marketside Diced Tomato Product
Balsamic Vinegar to taste

Old London Melba Toast for use as spoon

Muscle Sandwich

They are filled with absolutely terrible ingredients, but I sometimes ate them in BOLC because I needed some faint reminder of pleasure in my life. I would make it a point to use it as a pick-up line later in the day (pending the existence of 15 minutes of free time). "What's up girl? I had a muscle sandwich today."

The moral of the story is that if you really want to succeed, you will let nothing stop you. Most people quit at the slightest inconvenience, then they pick back up again to gain and lose the same parcel of progress year in and year out. If you search for excuses, you will find them. If you search for solutions, you will find them. If you happen upon solutions, but still can't manage, you will at least have learned something about yourself.