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| Abe Boshes shows amazing muscular development in this classic photo. |
Hail to the Dinosaurs!
One quick note, and then we'll talk training.
1. The Dinosaur Files
The Oct and Nov issues of the Dinosaur
Files are available right here in a quick
and easy PDF format with immediate
electronic delivery:
http://www.brookskubik.com/dinosaur_files.html
The PDF is printable, so if you prefer a
hard-copy, order the PDF and print it --
and you'll have an instant hard-copy to
save in your collection.
If you don't have a printer, send me
an email and we'll see what we can do
for you.
I hope you enjoy the October and
November issues -- shoot me an email
and let me know how you like them!
2. Try this Three Week Mini Cycle for Great
Gains!
(Here's something I shared in 2015. I'm running
it again because the program is so darn effective.)
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.
In other words, my working weight is week 1 is
a light weight.
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. So this is a medium week.
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 - either at
the same weight as before, or just a little bit
heavier.
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 over-training.
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 systems in Gray Hair and Black
Iron:
http://www.brookskubik.com/grayhair_blackiron.html
P.S. 2. My other books and courses
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
BEFORE YOU LEAVE . . .
We have more than 25 Dinosaur Training books and courses in the Kindle
bookstore - here are several of them - head on over and take a look at the others:
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