The Contrast

The Contrast
Lift Big, Sing Big, Look Great Doing It.

Sunday, November 9, 2014

Small Steps to Strength

Yesterday I successfully squatted 315lbs. Three plates each side, three slabs of beef. This is something that I wasn't sure if I'd ever be able to do when first starting out. Then I did a solid 2x2 with 385 on the Deadlift. Mutha Fuckin gainz.

When I first started lifting I had unrealistic expectations. I have a natural ability to succeed at pulling movements. Deadlift, weighted chin ups, rows. These movements shot up immensely just from me attacking them aggressively, even with shitty lifting technique and the ridiculous absence of programming they grew.

My pressing movements, on the other hand, were shit to start off with, and by most standards are still kind of shitty. I thought for sure I'd be benching over 300lbs by now, but I left that fantasy land months ago. Now I'm content with doing my body weight for reps (climbing to the 230lb mark was nice though.)

However, there is light at the end of the tunnel. They are growing. I've finally figured out a good combination of technique and programming that is doing wonders for these lifts. Squat being the one that has grown the most over the past couple of months. 275 for 2x2 to 315 2x2 with no clear signs of stopping is some damn good progress for Ol' Yeargain.

The key to my progress has been small jumps, 5lbs every week, but with an undulating style template, working different rep ranges with a high frequency. I'm squatting, benching, deadlifting 4 times a week. Doing chins 3 times a week, and doing a rowing movement 4 times as well. If you want to understand my program, just look through my workouts and dissect it yourself. Or, you can hire me and I'll write you a damn program, get you some gainz (email:

My goals have always been to have it all. Be lean, strong, and keep the voice in tip top condition. Hence the tag of Lift Big, Sing Big, and Look Great Doing It. Under my assessment, I've done very well in this pursuit, I've even helped others do the same. And I live my ideals, and I'll continue to do so until I kick that celestial bucket.

Until next time Lift Big, Si...well, you know the drill...

The Opera Bro

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