#97 - A Case Study in Barbell Training: Jay Presti's 12-Week Transformation
Release Date: 06/19/2020
#122 - Don't Call It Come Back! Power Cleans for the Masters Lifter
40fit Radio
Coach D and Coach Trent are back (finally) with a new episode, broadcasting from THE Wichita Falls Athletic Club, the home of Mark Rippetoe and the birthplace of the Starting Strength model. Today they discuss the role of the power clean for the Masters lifter -- should you be doing it? Should you skip it? What's the point anyway? While the power clean is a very useful tool for the young athlete, especially in power-based sports such as football, hockey, or track and field sports, it's application to real life for the older lifter is less obvious. Basically, the clean is a fairly simple...
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#121 - We're Back!
40fit Radio
After a several month hiatus, Darin and Trent are back with 40fit Radio!
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#120 - ALL or NOTHING: Getting Away from the Extremes in Your Health and Fitness
40fit Radio
Coach Darin has said it before, humans like to "complicate to validate." The bigger, faster, more complex, more "science-y," the better! Right? Likewise, the idea that fitness is an intense, all-in pursuit pervades media and popular training programs. Frankly, it's exhausting!
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#119 - Coaches' Corner: Low Stress Programming for Intermediate Lifters
40fit Radio
Darin, Trent, and Charity convene for another coaches corner, this time offering some strategies for lowering systemic stress while programming for the intermediate lifter.
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#118 - Exploring the Micronutrients: Vitamins and Minerals
40fit Radio
Coach D and Trent discuss the most important vitamins you should be getting from your diet and supplements.
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#117 - Why You Should Stop Worrying About PR's
40fit Radio
Coach D, Trent, and Charity discuss the tendency of strength coaches and athletes to get hung up chasing PR's on the bar, and missing the forest for the trees -- that is, the greater PR's in life such as raising good families, growing mentally, emotionally, and spiritually.
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#116 - Cardio Is Not a Magic Bullet
40fit Radio
It's January, and that means there are millions of people trying to make good on their New Years' Resolutions. For many, this resolution involves losing weight, cutting body fat, and "leaning up." And predictably many resolutioners first instinct is to hit the cardio machines -- treadmills, ellipticals, exercise bikes, etc.
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#115 - Getting Back Into the Gym After COVID
40fit Radio
Coach Charity Hambrick returns to the show to discuss her experience contracting COVID-19 and her slow road to get back into training afterward. Though she contracted COVID back in October 2020, Charity had lingering fatigue and muscle cramps for weeks, and loss of smell that lasted for over three months. Despite the mental blow of losing her training momentum -- she had been setting PR's just prior to getting COVID -- Charity has consistently hit the gym and is regaining her strength levels.
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#114 - Masters Programming: Volume vs Intensity for Longevity
40fit Radio
In today's episode, Coach D and Coach Trent discuss the concept of selecting appropriate volume and intensity for a Masters athlete. These are two of the main programming variables, and all athletes need a blend of intensity (heavy-ness) and volume (how many reps) to drive adaptation in their desired physical skill: strength, conditioning, hypertrophy, etc. And in general, both intensity and volume must go up over time to increase the amount of stress and therefore drive more adaptation.
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#113 - Getting Warm When the Weather Is Cold
40fit Radio
In the strength community, the typical advice for warmups is to start with the first barbell lift you will be performing. For many people this will be the squat, so the warm-up would consist of two sets of five with the empty bar, then a few progressively heavier sets until the lifter is ready for his working sets. It's quick, efficient, and, prepares most lifters for the task at hand -- squatting. Masters athletes, however, may find that they need more than the barbell to get warm before their workout.
info_outlineProfessional hunter, videographer, and host of the show Blue Collar Adventures, Jay Presti, returns to the show to share the progress he's made barbell training during his novice linear progression. After just 12 weeks of training, Jay has increased each of his lifts by more than double, he's dropped his body fat percentage by 6.5 points, improved his focus, and is feeling stronger and healthier than ever.
Jay began the novice linear progression in early March with starting lifts of:
Squat - 95x5x3
Press - 65x5x3
Deadlift - 205x5x1
His starting weights on the press and bench were limited by a shoulder injury he incurred in competition as a professional calf roper. Jay has a severely torn labrum, meaning he lacked both strength and flexibility in the joint. He also found the low bar position in the squat rather challenging, so we kept his starting weight artificially low, to allow more time for his shoulder to adapt to loading.
With careful attention to technique and gradual loading (just 5lbs at a time), over 8 weeks Jay increased his numbers to:
Squat - 210x5x3
Press - 115x3x5 (we inverted the rep scheme to keep his progress going)
Deadlift - 280x5x1
As of the podcast recording, which is approximately 12 weeks into the program, Jay squatted 232.5x5x3, pressed 127.5x3x5, and deadlifted 320x5x1. At this point he is squatting in a heavy/light/medium (HLM) schedule, and pressing five sets of three.
His body composition has also improved notably. Jay had a DEXA scan one week prior to starting LP and measured at 26.5% body fat. At approximately the 10-week mark, he had a second DEXA scan which measured his body fat at 20.0%, a decrease of 6.5%! Here's the interesting part -- during that time period his bodyweight hardly changed, starting at 202lbs and ending at 198lbs. In the process of training, however, he managed to gain 9lbs of lean mass, which accounts for the drop in body fat percentage.
Jay is a walking example of what barbell training in the simple novice linear progression model can do for strength, joint health, and body composition. He did the work, missing only a single workout (he was on vacation, we'll forgive him), ate lots of protein and moderated his alcohol and process food intake, and got plenty of sleep. Jay is a perfect example of what happens when you let the simple process of barbell training do its work!
You can follow Jay at:
- Blue Collar Adventures
- Blue Collar Adventures on Instagram
- Best of the West -- the Long Range Hunting Authority
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