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Glenn PendlayGlenn Pendlay is a top US Olympic weightlifting coach who trains primarily out of the [[http://californiastrength.com/olwe.html | California Strength Club in San Ramon California]]. He's a former Olympic lifting competitor with an extensive background in powerlifting and a Masters in Exercise Physiology. He's the manufacturer of the Pendlay barbell and bumper plates, and a guy who behind-the-scenes guides much of our training philosophies, even though you may not know it. The Iron Online forum's earliest introduction to Glenn was in [[http://www.davedraper.com/fusionbb/showforum.php?fid/63/ | this meaty section covering the 5x5 training scheme]] that Bill Starr made famous and in which Glenn was instrumental in developing for the internet age. This 5-set training program is real basic, simple training—quite effective, and very popular as a way to learn something about periodization and how to change up a program as a trainee moves from the beginning stages during which everything works to the intermediate place where we have to start thinking a little. Byron Chandler's created an excel spreadsheet to help implement the program, and you'll find scads of helpful suggestions in the forum threads to sort out the details that Glenn and his friends developed from Bill Starr's work. But before you spend all day reviewing that fascinating archive, beginning with the top thread of Byron's 5x5 notes, let's offset that with Glenn's next set of thoughts: "I don't recommend specific programs really... at least not so much. What I recommend is a long-term outlook towards training, a step-by-step approach—in reality, a very simple approach." And that brings us to a most educational discussion on training as we age. You see, Glenn's an expert on stress hormones and recovery, and as a guy who coaches Mary Mc Gregor, a 62-year-old World Champion weightlifter, he's got the real-life experience to back up his book learning. I'm going to send you off to the full archive, but here are the teasers from Coach Pendlay. 1) Fit your training around your life, not the other way around.
2) Be honest about what you are trying to do.
3) Make good health and staying injury-free the top priority.
4) And finally, least important, is the actual training program.
With those thoughts in mind, you can bookmark the rest of his thoughts, and [[http://www.davedraper.com/fusionbb/showtopic.php?tid/24146/ | see his other suggestions about cardio, strength and diet, here.]] Another regular Pendlay reference you're probably familiar with: Pendlay Rows. Everybody around here knows barbell rows are at the top of Dave's must-do exercise list, and as it turns out, this is exactly how Dave does them. Quoting Glenn again: "The best way to do them is to start with the bar on the floor every single rep. Your middle back will have a slight bend to it. You pull the bar off the floor quickly with the arms, and by a powerful arch of your middle back. You finish by touching the bar to your upper stomach or middle stomach. "At no time is there any movement of the hips or knees, no hip extension at all, all that bends is the middle back and the shoulders and elbows. This is hard to do and you have to have good muscular control to do it, or you'll end up straightening up at the hips along with the arching of the back. But if you can master doing them this way, you will get a big back." Here's what that looks like via youtube: http://www.youtube.com/watch?v=UIUg8nDVEFs ->Glenn's got a forum on his site, where he's a regular at providing insight, and he spends a little time with us doing the same. Imagine that, Dan John and Glenn Pendlay, along with our other outstanding participants, showing up to offer us a hand! ->Once you're done goofing around Glenn's forum and reading the articles on his site, jump on over to this [[http://www.exrx.net/People/Podcasts/Pendley.html | Ex Rx link,]] where you'll find a 35-minute podcast interview. Last edited by ccrow. Contributors: Laree and ccrow |