Training in the spirit of GymJones

Ive been inspired of late to work within the philosophy of GymJones training.  This style of practice is very different to a traditional body building program.  The challenge of these programs is very deep and after about 10 minutes I find I have to withdraw to the challenge so I dont get overwelmed by the sheer volume of work.  This is my 5th week of working with this style of training and im inspired to continue.

If you have any questions about this post them on the site.  Attached below is my workouts from last week.

Damon

DAY 1

Workout:
1) Max Pull-ups (record number, not for time)
2) Row 500m + 20x Bar Dips + 30x “Atomic” Sit-ups + 30x DB Thrusters @ two 30# DBs + 30x Push-up + 30x Box Jump @ 24” box + 30x Get-up @ 25# KB or DB in each hand

50 – 75 x deep wide stance Dead Lifts between two 10” boxes with one KB or DB

2 reps x Squat (heavy)@ weight and chains, 12 sets, 60 seconds rest between sets

Rack Jerks x5 +
Tuck jumps with light weight x 20 +
Bear crawls (no weights) 25
X3 Resting 2 – 3mins between sets

Lunges with KB or DB above head 20 reps +
Lunges holding KB or DB in farmer position 20 reps +
Lunges holding KB or DB in rack position 20reps

DAY 2

Workout:
Deadlift @ Body weight + Handstand Push-up, 21-15-9 reps of each

Workout:
Ring push ups x30 +
Pull ups x failure +
X6 (alternate ring push ups with tricep ring push ups)

Workout:
Ring Body rows x15 – 20 +
Ring Dips x15 – 20 +
X5 (resting 2mins between sets)

Workout:
Rings: One hand straight out in superman position, one hand in push up position, execute push ups with that hand. 5 – 15 each arm +
Single arm “Fat end” BB Shoulder press (power Phase, legs split and press) x6 each arm.
X5 (resting 2mins between sets)



DAY 3

Workout:
Ball slams And burpie combo x 20 +
BB Bentover Row x 8
X5 (resting 2mins between sets)

Workout:
“Tabata Something Else” (Pull-up + Push-up + Atomic Sit-up + Body Squat). All movements executed per Tabata interval timing (20 seconds work, 10 seconds rest repeated 5 times), run through movements in a circuit for a total of 20 rounds, no rest between exercises. Scoring by lowest number of reps done in any work period.

Workout:
Lunges with KB or DB Shoulder press x 20 +
Box Jumps x 20 +
Incline BB bench press x 8
X2 (rest 1 – 2 minutes between sets)

Workout:
KB’s in rack position Bob and weave, side to side, 20m +
Single arm KB Snatch x10
X3 (rest 1minute between sets)

Workout:
BB Push press x 10 +
KB arm Swing x 20
X4 (resting 1 – 2min between sets)

Re: Training in the spirit of GymJones

I expressed on the Integral Strength Pod about six months ago how I have connected with a style of training from Gym Jones.  Rob Mc has asked me to elaborate a little on this style of training and what about I am learning through this very intense way of strength training.

Firstly, go to the Gym Jones site – have a look at the schedule and click on some of the training day journals, look at the videos read the knowledge section.  The guys who train have been very open with their knowledge and experiences which is generous to say the least.

http://www.gymjones.com/index.php

The influence of Gym Jones has redefined my definition of intensity and depth within my practice of Strength Training.  There is a sincere application of this subject by Gym Jones combined with deep personal commitment to transcend ordinary experiences of training.  Gym Jones is only a way and doesn’t by intent want to become an orthodoxy of training style, or become a defined system of training.  What makes the training of Gym Jones different is the philosophy, intensity and intent of the members that devote their energy to their own development – physical and beyond.  

It’s the intensity and dedication that ive learnt most from Gym Jones.  And while they continue to make their experiences available, Ill continue to integrate their influence into my own practice.

Damon

Break Yourself to Rebuild Yourself

BY MARK TWIGHT – Founder of Gym Jones

http://www.gymjones.com/knowledge.php?id=40

The psychological impact of physical effort is a common Gym Jones theme. The temporary transformation one experiences by becoming what he or she is doing carries over into other aspects of one's life. Because I presume awareness and competence I often fail to point out that, going through the motions, without presence, intensity or commitment does not produce positive psychological effects. To be transformed by effort, one must dig deep, surpass one's expectations or self-imposed limitations, risk failure, blow up, and, as cycling guru Keith Bontrager aptly described, “get the full dose.”

Pain is constant during hard effort. Bontrager wrote, “It always hurts when you go as hard as you can.” And this is precisely what keeps most people from pulling out all the stops – it fucking hurts. But with the right attitude and the will to suffer, “this sort of pain can become easier to endure with practice.” You confront it, immerse yourself in it, and become it. You survive. The next time – because you know what's coming – you are less apprehensive, which spares energy, allowing you to focus, to push harder, and perhaps to truly suffer. You don't quit. You get through it. Confidence soars. Your self-image changes, you begin to see yourself as able, capable, and newfound capacity causes ambition to evolve so you try something harder. It lasts longer. In it, you have the time to think, to look inward, which separates the “sprint” experience from the endurance effort: self-knowledge gained during effort is more honest and clear than what one learns through analysis after the fact, which is too often corrupted by selective memory.

Bontrager also states, “the perspective that you acquire on facing hardship makes you stronger and tougher in a lot of ways that are unrelated” to the specific sport or endeavor, though only “if you get the full dose.” When dose and duration are great enough you will be transformed. How much, and how long? Olympic gold-medalist Brad Lewis wrote, “A man goes through many changes in 2000 meters. Some of them not very pretty. Some make you hate yourself.” Brad's incredible intensity allowed him to plumb his soul in less than seven minutes. Others substitute duration for intensity, spending hours or days on honest self-inquiry. Some dedicate themselves to a lifelong process. For those interested in finding answers, the journey lasts as long as is needed, constantly attended by the risk that the answer may not be the one desired.

Nietzsche wrote that, “Great pain is, as the teacher of great suspicion, the ultimate liberator of the spirit.” He doubted that “such pain ‘improves' - but I do know it deepens us …” Whether you consciously take or involuntarily receive the full dose, a bright, tingly, and often harsh self-awareness results. Different people react differently to such cathartic events. While one may stick his head in the sand because he doesn't like what he sees, another may become more conscious, more often aware and mindful.

We state on the site, “effort and pain may not be avoided” but it should be included that without their mental counterparts the physical symptoms (or consequences) of hard effort are mostly irrelevant. Suffering is the gateway to true knowledge of one's self, and therefore humility. Season the physical with psychological difficulty and risk and administer at the proper dosage to achieve higher consciousness. What is this spice? It is the unknown, the new and different, an uncertain outcome, a consequence or penalty, competition, comparison, or perhaps it's as simple as changing expectations, being held to a higher standard.

Learn something new. Do something different. Test yourself. Confront your true capacities. Instil dedication by threatening yourself with a penalty for failure. Take away the safety net to compel better performance. One of Brad Lewis' mentors suggested it is, “better to work without a net, or a saw guard. The intensity [is] greater, more concentration, total commitment, better results.” This is the ideal of the solo climber, and the man with his back is against the wall, with nothing to lose.

You have to be willing to bite off more than you can chew, to overdose, and to fail. If you won't risk the answer you won't ask the question. If you lack the will to ask then consciousness will not unite with muscle and bone. I criticize such a lack of will (especially in myself) and ask, “What's the worst that can happen?” The fearful part of me replies, “I may fall short of my expectations. I may not be who I pretend to others. My perception of self may be proven wrong, very wrong.” The confident part of me says, “So what … only after breaking myself apart may rebuilding begin.” So go ahead, break stuff. Break yourself on the once-hard edges of yourself. And recycle the debris into the foundation of your future.

Re: Training in the spirit of GymJones

I absolutely LOVE Mark Twight, I've never met him; however, I love the resonance in his words. 

Re: Training in the spirit of GymJones

Wow.  I suppose I am a Gym Jones subscriber - and did not even know it.  That beautifully describes my philosophy when I am deep into my training.

Unfortunately, I am not now.  I am weak.  Spiritually and physically (although there's some at the gym that may debate the latter - but I know better, and that is what counts).  I suspect a rebirth is coming very soon.

Hard is coming back.  The Gym Jones philosophy you posted will help me regain focus.  Thanks.