Hail to the Dinosaurs!
Three quick notes, and then we'll talk training.
1. Thank You!
Thanks for all of the birthday wishes. It made
my day to hear from so many Dinos around the
world.
2. A SuperHuman Contest -- and a Big Prize!
Carl Lanore is running a special "secret word"
contest on SuperHuman Radio. The prize is a
complete set of all five of my Legacy of Iron
books -- autographed by yours truly.
There will be one winner, and it might be you
if you listen to the show and enter the contest.
Tune into today's episode of Physical Culture
Radio at 12:00 EST for details:
http://superhumanradio.com/
If you miss the live show, download the podcast
later on. It's always agreat show, and I'm really
looking forward to today's episode.
3. Bodyweight Training DVD's
We found some of my Dinosaur Bodyweight Training
DVD's on a back shelf the other day -- there are 2
complete sets of all 7. If you're interested, email
me for details and price.
We also found some mindpower CD's, some
Seven Keys to Concentration CD's, and some
Iron Will CD's. Again, shoot me an email
if you're interested.
4. How I Set a New PR on my Birthday.
I celebrated my birthday last night by hitting a
hard workout.
It was pretty good, because I hit a PR for 2015
in the split style snatch. In fact, it was the most
I had lifted in the split style snatch for the past
two years.
So that was a birthday present to myself.
I got there by using a simple variation of the old
Light, Medium and Heavy system.
It's a three week mini-cycle.
I use singles in all of my exercises, but it works
fine for sets of multiple reps, as well. Once you
understand the system, you can apply it to many
different kinds of workouts.
Here's how it goes:
Week 1 -- Light
I work up to 5 singles with my working weight.
I use a relatively light weight -- 70 to 75% of my
max.
Week 2 -- Medium
I work up to 2 or 3 singles with my working weight.
I go heavier this week, but not too heavy -- 80 to
85% of my max.
Week 3 -- Heavy
I work up to one single with my working weight.
This is my heavy week. I go as heavy as I can. If
I feel good, I try to lift my max or to set a new
max. However, I usually work up to 90 or 95%
of my max. As an older lifter, I can train heavy
but I can't push for a new max too often.
Week 4
Start the mini-cycle all over again.
And there you have it.
As I said, it's a simple system -- but it's been
very effective. It keeps me strong, helps me
improve my speed, form and technique, and
best of all, helps me avoid overtraining.
And so far (knock on wood), it's helped me
avoid dings and dents.
Give it a try and see how you like it -- and
shoot me an email with your results.
As always, thanks for reading and have a
great day. If you train today, make it a good
one.
Yours in strength,
Brooks Kubik
P.S. I cover other simple but very effective
cycling sytems in Gray Hair and Black Iron:
http://www.brookskubik.com/grayhair_blackiron.html
P.S. 2. My other books and courses -- and
Dinosaur Training DVD's -- Legacy of Iron
books -- and links to all of my e-books on
Kindle -- are right here:
http://www.brookskubik.com/products.html
P.S. 3. Thought for the Day: "First, last and
foremost -- TRAIN!" -- Brooks Kubik
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