Training Harder for Improved Results

If you look around the gym lately you’ll see whole lot of bro’s putting in quite a lackluster effort into their workouts.  Following cookie cutter programs of 3×8 and 4×6, running down a list of 3-5 exercises for their workout.  Their progress is inherently stymied by there lack of intensity and should you return to that gym in a year you will see the same people, looking the exact same, continuing to “go hard” at the gym.  We’re going to look into a few ways we can push longer and harder at the gym and reap the benefits.

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Why You Should Keep a Training Journal

Hopefully you don’t even need this article, because you are already keeping a training journal; however if that is not the case then read on.  Writing daily in a journal provides a ton of benefits that can greatly improve your training, nutrition, and every other aspect of your life.  Plus it’ll be great to read it 10 years from now and laugh that you could only squat 100lbs.  Writing every day will give you time to think back on how everything went that day.  Was your training really shitty?  Why? How can you make it better?  These are questions that can potentially be answered once you begin to identify trends in your training.



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Your Goals Suck

It has been quite sometime since I’ve written anything for this site.  I’m sure most of you thought this site died but I simply found myself without ideas to write about.  My hope, is that I will find a more natural voice and topics to discuss.  The internet doesn’t need more “This is how to snatch” articles, if anything it needs articles reminding you to “go fucking snatch”  Consider this the first in a series of posts that will remind you that the action you take is the only part that truely matters, so without further adue….

Your Goals Sucks…

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Renaissance Periodization – Auto Template Review – Part 2

I gave out my initial thoughts on the Auto Templates in part 1 which can be found here

In part 2 I am going to discuss what I actually ate, how easy I found it to follow the template and then some personal adjustments I made to make my life a bit easier.

To start this is what my ideal food layout was supposed to look like:

1 Serving of Protein = 30g; 1 Serving of Fat = 16g

  • Meal 1: 1 Serving Protein, 4 Servings Fat, 1 Serving Veggies, 0g Carbs
  • Meal 2: 1 Protein, 4 Fat, 1 Veggie, 0g Carbs
  • Meal 3 (Pre-workout): 1 Protein, 1/2 Fat, 1 Veggie, 50g Carbs
  • Meal 4 (Intra Workout): 1 Protein, 125g Carbs
  • Meal 5 (Post Workout): 1 Protein, 1/2 Fat, 1 Veggie, 125g Carbs
  • Meal 6 (Bed Time): 1 Protein, 3 Fat, 100g Carbs

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Renaissance Periodization – Auto Template Review – Part 1

Nick Shaw over at Renaissance Periodization (RP) was kind enough to give me an Auto Template to do a review of the diet/process.  My plan is to follow their mass building guidelines for ~8-10 weeks.  I’ll have this post and then a final review post to detail my thoughts about everything involved with my nutrition.  I’ll also be running a log where I will post semi-daily updates along the way and include my workouts for the day.

My regularly update log can be found here at WLForums

First Impressions:Nick was really fast to respond to my email and subsequent emails so their response time was great.  He asked me for a few details (age, gender, weight, goals) and very soon after he sent me a handful of spreadsheets that would be outlining my diet for various types of training days (Light, Moderate, Hard, and Rest Days).  The main difference being the quantity of carbs consumed.  Each spreadsheet nicely laid out the number of meals each day and what each meal should consist of (Protein, Fat, Veggies, Carbs).

Accompanying the spreadsheets were two word documents, describing how to use the spreadsheets and a FAQ documents.  Also included are a list of foods one should aim to eat for each different macronutrient.  This list is relatively small but it makes everything simplified.  Cheese is not on the list, does this mean you can’t eat cheese!?  You just need to realize that cheese is both a protein and a fat source so it takes an inkling of brain power to figure out.

Ease of Use: It’s really well put together, I am confident even the most basic of bitches could follow these templates

RP also put out an e-book that explains their methods and reasoning a lot more in detail and it really is a great read.  It goes in depth explaining how calories and macronutrients are the most important elements in nutrition and that meal timing and food composition has an impact, albeit a smaller one.


As I am writing this I realize I will have to put up another post after the first few days or so regarding how I went about following the plan laid out before me as well as my first thoughts on how I will handle the nutrition changes so come back soon for Part 2 of the RP Diet Review!