Try this Simple Mini-Cycle for Great Results!

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:

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

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

Whack those Limitations!

Hail to the Dinosaurs!

There was a big two page ad in the
New York Times a couple of days ago.

The headline was something like "When
you reach 50, you have to accept your
limitations -- or not!"

It was an ad for a Porsche or some
similar set of super-expensive
status wheels.

I'm 56, and I don't drive anything
remotely resembling super-expensive
status wheels -- but I do go out to
the garage and hit the iron hard and
heavy on a regular basis.

I guess that's another way of not
accepting age-related limitations.
Or flat-out whacking them. As in,
punching them in the mouth.

Of course, older trainees have to
train smart. Hard and heavy, but
smart.

One of the things I'm doing is to
train on a three-week cycle. Two
hard weeks followed by a recovery
week where I primarily work on form
and technique.

Week one -- hard and heavy. I do squat
snatches, squat style clean and jerks,
snatch grip high pulls, clean grip
high pulls, and front squats. I may
also do a special kind of flat-backed
deadlift for Olympic lifters, using
either a snatch grip or a clean grip.

Week two -- harder and heavier than
week one. Aim for progress in all
lifts and related exercises. Focus
on heavy weights in the snatch and
the clean and jerk.

Week three -- same lifts, same
exercises, but less weight and
less volume. Work on form and
technique in the squat snatch
and squat style clean and jerk.

Note that I use the same lifts
and the same exercises during
week three, the recovery week.
Don't change what you do in
week three -- change how you
do it.

I start things all over again
in week four.

It's a three-week mini-cycle --
and it works pretty well.

For older lifters, the three week
mini-cycle is a good way to help
stay fresh and focused -- and to
avoid the build-up of excessive
fatigue, stiffness and soreness.

I've designed the three-week cycle
for Olympic weightlifting because
that's what I'm doing now -- but it
works for any kind of training you
want to do.

And yes, you can drive the super-
expensive status wheels as much as
you want during week three -- or
ride your bike -- or walk -- or
head into town in that rusted out
pick-up truck with 450,000 miles
on it and the rear bumpers held
on with baling wire. Whatever
keeps you young, my friend.

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. For more about real-world, sane
and sensible training advice for older
Dinos, grab a copy of Gray Hair and
Black Iron:

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

P.S. 2. My other books and courses are
right here:

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

P.S. 3. Thought for the Day: "The best
wheels are more wheels on the squat bar."
-- Brooks Kubik