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2023: Fifteen years of Terminal City Training

2/5/2023

2023: Fifteen years of Terminal City Training and the twelve year anniversary of the Terminal City Barbell Club.

Thank you to every patron and friend over the years who has contributed along the way.

We have built a legacy of physical culture and friendship in our little industrial garage in East Vancouver.

In the photo: Chris contemplates why he does this to himself while recovering between alternating sets of front and back squats. He considers the wall which Casey has re-organized, on which Laura’s classic t-shirt design, which celebrated our ten year anniversary, now takes front and centre position.

Here’s to the future of all of our students, past and present, who now live on at least three continents. May you find strength and health.

February Challenge

1/30/2023

February Challenge: 7,000 daily steps

7,000 x 28 days = 196,000 steps

Consistency: walk, ruck, run. Road, treadmill, beach.

Are you in?

Daily Minimum Standards

1/29/2023

Do you have a goal-setting process for yourself?

Turning 50, and then having a friend die, has really sharpened my awareness of time slipping by.

This year I am trying out a daily minimum standard. This is how it now stands:

10,000 steps
Read (especially classics of literature and philosophy)
Write or work on the business
Physical Training 15 minutes
Quality time with my dog, especially training his retrieving skills

The bar is currently pretty low for some of these as I work to carve out time every day from a busy schedule of obligations. Most of these standards are more vague than I would like.

On top of that I am working on my standards for jiujitsu and martial arts training, which are far from daily at this point.

I don’t list it above, but time with the kids is always my first priority.

Please share your perspectives and experiences. Do you set goals? How do you do it? Is your process working for you?

Do You Do Zone 2?

1/29/2023

Do You Do Zone 2?

As I get older I put increasing value on the importance of zone 2 cardio.

For those without a heart rate monitor, you could think of this as movement at a nose-breathing or conversational pace.

For aerobic athletes this is a profoundly important base-building pace. Smarter people than me advocate that 80% of your training time should be in this zone.

As I listen more to Dr. Peter Attia and others concerned with studying longevity, I have begun to also see this as an essential practice for health-building.

What is your relationship to slower cardiovascular training for performance and for health?

November Challenges for Terminal City Members

10/23/2022

We offer two simple challenges for the month of November.

N30: Every day, no exceptions. 30 minutes of aerobic exercise. Mellow or intense, walk, run, crawl, swim, row, hike. Anything goes. Must be a 30 minute bout.

Super30: this is the same as N30 but pared down: there is no music, podcasts, audiobooks or other distractions permitted during your daily 30 minutes. Make friends with boredom.

To participate: indicate to Al that you want to join. Your name will be written on the white board. Al will check in with you every time he sees you. If you are doing your 30 minutes everyday then your name stays on the board. If you miss a day then your name is erased. It’s that simple.

Off The Pins

4/28/2022

It’s a little known bit of history that the power rack was originally developed, not for safety, but for isometrics, heavy partial range of motion exercises, and for lifting off the pins.

In the case of squatting, one can set the pins to the desired bottom position, with the bar left on the pins. The lifter then gets down and wedges herself under the bar, being sure to focus on a high level of tension in her body and a good weight balance in her feet. Only after all this feels correct does take a final breath before pushing her legs to stand, finishing by either racking the bar or lowering it back to the pins.

There is absolutely no momentum, stretch reflex, nor, if she racks the bar at the top, is there any eccentric part to this lift. All of which makes this extremely difficult. It’s a great way to develop strength out of the hole, prevent soreness (if she eliminates the eccentric motion), and build a calloused will.

Strengthen the legs and the mind will follow.

Buying Kettlebells

12/27/2021

Ryan, an online patron, asks: I was thinking that I should buy some kettlebells. What size would you recommend?

Answer: I have been hearing stories about fitness equipment being sold out at a lot of suppliers. Hopefully this has changed over the many months of the pandemic.

I think that a 16kg and 24kg would be the two weights that I would consider for your lower body work. A 12kg might be useful for your upper body but kettlebells are expensive and I would prioritize the heavier ones for when you are stuck inside and want to train your lungs, heart, legs and lower body explosiveness.

For a less strong person, I would look at a 12kg and 16kg for lower body work and for upper body pulls plus an 8kg for upper body pressing exercises if you want a third kettlebell.

If you go to a good supplier you might want to check to see if they have any thick bands of various sizes. They can be used for a wide range of movements and can be very useful (and much cheaper).

If your apartment will accommodate a chin-up bar then that would be a benefit.

Smile when Angry!
Al

What is left?

9/3/2021

Boil training down to its most basic essence.

Practice the essentials of base-building in endurance and strength.

Remove the entertainment factor from training.

Remove the cool internet trends.

What is left?

Endurance:

For the first two years or so of your endurance training career at least 99% of your efforts should go to slow steady training,at a conversational pace. Zone 1 and 2 for those with gadgets. Throw in some occasional strides and drills to work on range of motion and good technique. This will help develop a loose stride and appropriate range of motion. Eat to support your training, not the other way around. Pay attention and learn something about yourself.

Strength:

Do large compound movements: squat, bench, overhead press, deadlift, working up to a weight that is heavy for you but crisp and manageable. Deviate only in case of injury. Lift no more than three times each week. Do chins, pullups and rows. Do a lift or two that you enjoy. Progress slowly but steadily. For health and recovery purposes get some light cardio in several times a week or daily if you keep it reasonable. Do this at a conversational pace. Stick with one program for at least 6 months. Continue on a linear progression for as long as possible. Eat to support your training, not the other way around. Pay attention and learn something about yourself.

Q&A: Developing Grip Strength for the Deadlift

5/30/2021

Ryan, a member at my gym, sent me the following question. This is a very common inquiry.

Hi Al,
I was doing deads this weekend again and my grip strength over the double overhand grip definitely seems like a limiter. I was practicing (or at least trying to practice) hook grip, but that'll probably take a bit before it helps a lot.

Are there any grip strength exercises you recommend to help with the deadlift?
Thanks,
-Ryan

Hi Ryan,
Although there are all kinds of specialized grip implements available (there are a bunch at the gym) I think that the most useful approach to building overall grip strength would be to start using various types of thick handles.

At the gym we have a 2 inch axle barbell and a 2 inch chin-up bar plus a 2 inch vertical bar and a Rolling Thunder handle. Ask me about these next time you come in to lift and we can start working them into your training.

For when you are at other gyms you might want to think about buying a pair of Fat Gripz or wrapping a hand towel or cloth around a dumbbell handle in order to make them more challenging to hold onto. I have a pair of Fat Gripz that I can show you. They snap onto regular sized barbell or dumbbell handles.

A couple of other things:
- you can start to hold your last deadlift rep for as long as you can at the end of your final set.
-you can over-grip the bar when doing barbell and dumbbell exercises and chin-ups i.e. squeeze the bar harder than you actually need to.

Hope this helps,
Al

Q+A: Press Woes

5/14/2021

Hey Al,

I hope you're doing well, I miss seeing you and the crew.

I think back in the spring you invited me to send the odd email with training questions so here goes. I seem to be in a press plateau. Probably typical. A few months ago I got through a 5/3/1 cycle with a 100 lb training max (TM), started a new cycle with a 105 lb TM and could only get 2 reps on the last set of 5s week. So I reset back to a TM of 90. I realized after the fact I probably should have reset to 85 (go back 3 cycles from the last cycle I actually finished) but anyhow that's what I did. Now I've worked back up to a TM of 100. Just finished the 5/3/1 day and managed to get 2 reps on the last set, but damn it was heavy. I am not confident in my ability to get much farther - maybe I could get through a cycle with a TM of 105 but 110 seems impossible from here. I would have thought that with a reset I would have gotten some more reps on the AMRAP sets as I worked through these TMs a second time, but I got no more reps (sometimes fewer) and it has not felt any easier.

Switch to 2.5 lb jumps instead of 5 lb jumps? Reset again? Tread water? Something else entirely? Any suggestions welcome. I know the press takes patience but I could use a suggestion for what to do while I'm being patient.

On the cycle I am just finishing (still need to DL), my bench TM was 150, squat was 165, DL is/was 230. Other lifts seem to be OK

Hi Will,

Good to hear from you and happy to help.

First read through this and make sure your technique is dialled:

http://www.terminalcitytraining.com/blog/common-problems-in-the-overhead-press

Secondly, yes I think that 2.5 pound jumps in your TM are a good idea.

Third, have you tried the Boring But Big variation? The idea is that after your main lift you reduce the weight in the main lift a fair bit and continue with the movement by doing 5 sets of 10. This would count as your main accessory movement though you would want to get in some chins/pullups/ or rows to keep the shoulders healthy. I would keep the 5x10 very light to start. Maybe just the bar at first and then adjust upwards if it feels reasonable. Try it for the press. It can be applied to other lifts as well but just do the press this way for now. You will want to consider increasing calories and protein to compensate for the extra work.

The idea is to try and move the lift forward with volume since intensity increases aren't working so well.

Let me know how that goes. And, if you have more questions please ask.
Al