Book Review: Lifting is Life: Everything Else Is Excuses

Posted: November 19, 2014 in Product Reviews
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Lifting Is Life: Everything Else Is Excuses

Lifting Is Life: Everything Else Is Excuses

Title: Lifting Is Life: Everything Else Is Excuses

Author: Bruce T. Ballog

– Holds certification in USA Weightlifting (2003), National Strength and Conditioning Association (2012), teaching and coaching

Main Theme: “How the pursuit of strength through weightlifting enhances the full scope of ones existence.” (back cover)

Content Summary: Some chapter topics include getting started in a weightlifting program, the basics of diet, nutrition, and supplementation, pain and injury, gender and age restrictions, and sample workout programs.

Content Analysis: Contains a lot of information that is common in the weightlifting scene. Includes some well-worded motivational quotes.

For example, pg. 4, “Weightlifting has the appearance of being purely physical. However, it involves the full scope of ones being. It becomes a self -sustaining symbiotic union of mind and muscle, achievement and goals. It thrives on enthused discipline and is absolutely impartial in granting benefits and rewards. “

Pg. 27, “Patience, practice, and persistence mark the path of progress.”

The book covers the benefits of specific exercise, however I feel it sells itself short on the exercises it recommends. The book really only advocates 4 major exercises: back squat, overhead press, dumbbell row, and dumbbell bench press. The repetition and percentage charts are very accurate to other sources. The book does a great job describing the motion groups: Grounding Group, Push Group Chest, Push Group Shoulders, and Pull Group. The biggest issue in this book is the amount of editorial misses/errors. There are multiple run-on sentences, incorrect uses of there, their, and they’re, many grammatical errors, and poor sentence structure.

Conclusion: Overall the information in the book is great. It is laid out well and discusses many valid points. The book could have been better with more thoughtful proofreading and edits. I still highly recommend this book.

Workout – 11/19/14

Posted: November 19, 2014 in Training Journal
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Maximum Effort Overhead Press

Maximum Overhead Press – 90% x 2 reps x 5 sets – 165 lbs

Close Grip Bench Press – 80% x 8 reps x 3 sets – 200 lbs

Dumbbell Incline Press – 80% x 10 reps x 3 sets – 35 lbs

Kazmaier (Kaz) Press – 80% x 12 reps x 3 sets – 90 lbs

Barbell Shrug – 80% x 20 reps  3 sets – 190 lbs

Workout – 11/18/14

Posted: November 18, 2014 in Training Journal
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Multidirectional Agility

I did some conditioning today, but not what was prescribed.

Jump Rope – 3 min.
Side Bend – 50% x15 reps x3 sets – 52 lbs
Hanging Leg Raise – Bodyweight x15 reps x3 sets
Wrist Roller – 25 lbs x10 reps x 1 set

Workout – 11/17/14 Part II

Posted: November 18, 2014 in Training Journal
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Went to Shawn Frankl’s Big Iron Gym tonight to try to redo my repetition Squat with a lower %. I got the 10 reps at 67.5% of my 1RM. It was just low enough to complete the challange while being close to what I was supposed to do. I need to work more on rep endurance so I am going to try to keep my % between 65 – 68% until I get my endurance up.

Workout – 11/17/14

Posted: November 17, 2014 in Training Journal
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Repetition Squat

Repetition Squat – 75% x10 reps x 1 set – 135×5, 225×5, 350×2, 350×2, just can’t seem to do reps with the correct amount. Should I lower the % until I can do 10+ reps?

Leg Extension/Curl – 60% x12 reps x3 sets – 105/105 lbs

Calf Raise (one leg) – 60% x25 reps x3 sets – 120 lbs

Reverse Hyperextension – Bodyweight x12 reps x 3 sets

Abdominal Crunch – Bodyweight x30 reps x3 sets

Workout – 11/14/14

Posted: November 14, 2014 in Training Journal
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Linear Conditioning

Again, didn’t do much conditioning.

Maximum Deadlift – 435 lbs x 2 reps x 3 sets (this was a carry over from yesterday’s workout)

Jump Rope – 3 min.

Abdominal Crunch – Bodyweight x 30 reps x 3 sets

Helped wife with her workout.

Workout – 11/13/14

Posted: November 13, 2014 in Training Journal
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Maximum Effort Deadlift

Barbell Shrug – 80% x 20 reps x 3 sets – 190 lbs

Barbell Row – 80% x 10 reps x 3 sets – 160 lbs

Headrest Rear Deltoid Raise – 80% x 15 reps x 3 sets (New Exercise) – 20 lbs

Hanging Leg Raise – Bodyweight x 15 reps x 3 sets

Maximum Deadlift – 90% x 2 reps x 5 sets – 0 lbs (Not Completed)

For some reason I couldn’t do a single working set on the deadlift.  I did 135 x 5, 225 x 3, 345 x 2, and nothing else.  I am going to try to add this in at the beginning of tomorrow’s workout.  I know I can do it.

My Wife

Posted: November 12, 2014 in Announcements
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I am so proud of my wife starting to workout/lift.  It is fun to workout with her in the mornings.  I am setting up a short workout program for her.  If any of my followers have any suggestions I would welcome them.  Here is what I have so far:

3 Days a week: MWF, It is a modified Cube Method program.

M – Legs/Shoulders/Abs – Back Squat, Leg Extension/Curl, Dumbbell Press, Shoulder Raise Complex, V-Leg Raise

W – Chest/Arms/Abs – Flat Bench, Tricep Kickback, Bicep Curl, Plank

F – Back/Abs – Deadlift, Bent Over Row, Straight Leg Deadlift, Reverse Hyperextension, Crunch

60% Dynamic – 70% Reps – 80 % Max

Cube Week 1:            M                   W                  F

Cube Week 2:             F                    M                 w

Cube Week 3:             W                    F                  M

Cube Week 4:             30% Deload for each exercise

Workout – 11/12/14

Posted: November 12, 2014 in Training Journal
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Repetition Overhead Press

Repetition Overhead Press – 75% x 10 reps x 1 set – 135 lbs

Incline Barbell Press – 60% x 8 reps x 3 sets – 160 lbs x 2 sets, stopped due to shoulder hurting

Skull Crusher – 60% x Fail x 3 sets – 35 lbs x 30, 35 x 20, 35 x 20

Dumbbell Lateral Raise – 60% x 12 reps x 3 sets – 25 lbs, 20 lbs, 20 lbs

Abdominal Crunch – Bodyweight x 30 reps x 3 sets

Workout – 11/11/14

Posted: November 12, 2014 in Training Journal
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Multidirectional Agility

Sorry, no drills again.

Side Bend – 50% x 15 reps x 3 sets – 52 lbs

Hanging Leg Raise – Bodyweight x 15 reps x 3 sets

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