Squatting - Pushing - and Pulling

Bernie Baron (pictured above - back in 1940) focused on squatting, pushing and pulling - and built a tremendous, drug-free physique and world-class strength by doing so.

Hail to the Dinosaurs!

Two quick notes, and then we'll talk
training - as in, squatting, pushing
and pulling.

1. The July-Aug Dino Files

We just released the July-Aug issue of
The Dinosaur Files - and you can
grab the little monster right here:
Double rope pull-ups are always fun - and we always have some fun and effective workouts in each issue of The Dinosaur Files!


July-Aug Dino Files

http://www.brookskubik.com/dinosaurfiles-julyaugust2018.html

If you missed the May-June issue,
go ahead and grab it, as well:

May-June Dino Files

http://www.brookskubik.com/dinosaurfiles-mayjune2018.html

They're great issues, with tons of
terrific workouts and articles.

2. John Wood's Strength Training
Shorts


John Wood is doing some great new
60-second strength training videos.

You can find them here - and while
you're there, go ahead and sign up
to get alerts whenever he posts a
new one:
World and Olympic champion John Davis is featured in one of John Wood's wonderful Strength Training Shorts - be sure to check it out!
60-Second Strength History - video
No. 1

https://www.oldtimestrongman.com/60-second-strength-history/

60-Second Strength History YouTube
Channel

https://www.youtube.com/OldtimeStrongman

3. Squatting - Pushing - and
Pulling

My workouts fall into a fairly similar
pattern from one session to the next.

I always focus on one or more of three
things:

Squatting - pushing - and pulling.

Some workouts include all three - some
include two of the three - and some
focus on one of the three.
John Grimek built the best physique of his generation (and tons of strength and power) with squats, pulls and pushes.


I rotate between them based on how
I feel and how much time I have to
train - and on things I need to focus
on - and on the weather (because I
can't train overhead lifts in the base-
ment - which means that if it rains
I'm limited to squats and/or pulls).

For example, some of my recent work-
outs have looked like this (not including
the warm-ups,stretching, gut, grip and
neckwork):

Workout 1 - Pulls

1. Split style snatches

Note: If I were doing squat snatches,
that would be a compound pulling
and squatting exercise.


Workout 2 - Pulls and Squats

1. Snatch grip high pulls from
blocks

2. Back squats - using the Dave
Draper Top Squat

Workout 3 - Pulls and Pushes

1. Split-style cleans and split jerks

Note: If I did squat style cleans then
this would be a workout that included
squats, pulls and pushes in one
exercise.

2. Clean grip high pulls

Workout 4 - Pushing

1. Split jerks

2. Jerk lockouts and jerk supports

3. Partial presses in the split position

Workout 5 - Squats and Pulls

1. Back squats - using the Dave
Draper Top Squat

2. Snatch grip pulls and isometric
holds in the rack

3. Clean grip pulls and isometric
holds in the rack
Paul Anderson became the strongest man in the world - and an Olympic gold medal winner - by focusing almost exclusively on squats, presses and heavy high pulls.


As you can see, there's plenty of
variety - a number of different (but
similar/related) exercises - and it
always involves plenty of heavy iron,
tons of chalk, and gallons of sweat.

Anyhow, that's what things look like
here at Dino Headquarters - and I
bet things look much the same where
YOU train!

Rich Abbott pulling a Master's record in the deadlift. Many of you prefer deadlifts or trap bar deadlifts to snatches, cleans and high pulls - and that's fine. Just be sure to include plenty of heavy pulls of one sort or another in your workouts.
You may use different exercises -
and that's fine - but the focus should
always be on what gives you the most
bang for the buck:

Squatting, pushing and pulling.

As always, thanks for reading and
have a great day - and be sure to
grab the May-June and July-August
issues of The Dinosaur Files:

Every issue of The Dinosaur Files includes several great workouts - and the July-Aug issue is no exception!
July-Aug Dino Files

http://www.brookskubik.com/dinosaurfiles-julyaugust2018.html

May-June Dino Files

http://www.brookskubik.com/dinosaurfiles-mayjune2018.html

Yours in strength,

Brooks Kubik

P.S. My other books and courses are right
here at Dino Headquarters:


Hard-copy and PDF

http://www.brookskubik.com/products.html

Kindle

http://www.brookskubik.com/oldschool_01-kindle.html

P.S. 2. Thought for the Day:

"Always focus on what counts."

-- 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: