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Bar don’t lie

August 19, 2010

“bar don’t lie” – tofo

This quote is adapted from Rasheed Wallace’s “Ball don’t lie.” “Ball don’t lie” is said when a player misses one, two or all three of his free throws after a questionable (read as: bullshit) foul call is made by an official. The ball is, essentially, the unbiased judge who will not reward the player by going in if the apparent foul was indeed bullshit.

In the world of strength, fitness and health the bar is the unbiased judge of whether or not one is truly working as hard as they say they are.  If you are not moving weight, if you are not getting stronger, if your maxes aren’t improving or you’re not leaning out, bar don’t lie.

The bar never lies.  It’s as simple as that.  If the above is true, you are not putting in the right work, not eating enough (or little enough), you’re not sleeping, not focused enough, or you are missing days.

The bar never lies.  It never gives you a break.  It only rewards those who put in the work and are willing to bleed to get what they want.  This may sound barbaric, and it should!  This isn’t Pansy or Pussass Bodybuilding, it’s Primal Bodybuilding.  We’re trying to simulate the brief, traumatic, often ugly and combative style of fitness our caveman ancestors  called “everyday living.”  If your workouts are punishing – both physically and mentally draining – then you’re on the right track.  If you sustain that level of intensity for a few weeks or months, then you’re on to something.

If you think what I’m describing is what you’re doing, but you aren’t seeing the results, please remember: the bar don’t lie.

Get Pumped.  Today is the final heavy squat day of the cycle and it’s time to kick some ass.  Good Luck.

WORK: Squat (1)

  1. Z-Health Warmup
  2. Shoulder Work
  3. Jump Rope
  4. Depth Jumps – 1 x 3
  5. Depth Jumps with Vertical Leap – 1 x 3
  6. Squats
    • Work up to around 85-90% 1RM for as many reps as possible
    • drop down and do as many reps as possible @ 65-70% 1RM
    • Example:
      • 45 x 3 x 2
      • 95 x 3 x 2
      • 135 x 3
      • 185 x 3
      • 225 x 3
      • 245 x 3
      • 260 x 5
      • 295 x 3
      • 330 x 1-?
      • 295 x 3
      • 260 x AMRAP
  7. Squats – 5 x 10 @ 40-50% 1RM
  8. Either:
    • GHR or Med Ball Ham Curls
    • Farmers Walks

And that’s that.  Post weight and rep totals for both max effort sets!

Rock and roll

3 Comments leave one →
  1. August 20, 2010 9:20 am

    Only got my heaviest weight (330#) x 3 (not a PR), but I did get 265 x 13 which is a PR.

    Overall, happy with my workout, but bar don’t lie. I did not get enough stronger during this cycle because I partied too much and slept too little.

    Live and learn!


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