PEEVE!
I think it's a waste of time to restate something that you already agree with. If you are 100% in agreement then why the fuck do you need to say so and then detail the reason that has already been stated? I dislike it when my time or effort gets wasted. ADD something or move […]
Max the Chain usage Bench/Shoulders/Tricep
Happy Birthday Uggs!!! Bench: Work up to 50% of max doing five reps. Once there, drop the reps to THREE. Add one chain cluster to each side until you can't do three reps. Got to five chain clusters on each side. Push ups: 200 reps Banded Tricep Push Down: 200 reps Shoulder Press: 5x3x Kind […]
The Body Isn't The Only Thing Needing Exercise
So does the mind! That's why I thought about jogging this morning and pushed the Prowler instead for 10 sets of 40 yard sprints Dynamic Bench: 10x3x40% vs. Bands Incline DB Chest Press: 5x10x75 Chain Fly: 5x10x40 lbs of chain in each hand Narrow Grip Push Ups: 100 reps in as few sets as possible. […]
Not PC Bench and Conditioning
The guys and I were having at it this morning training Bench and some of it's accessories when we got back onto the subject of my new rule in my gym about Political Correctness. I called for a PC stoppage last week allowing my folks to not worry about what they say or how they […]
Bench'n and Prowler
Hurricane Bench Press: 10x5x70 Dynamic Bench: 10x3x50%+mini bands Incline DB Press: 10x5 Tricep 1: 4x15 Tricep 2: 4x15 Prowler: 320 yards Sprints: 10x40 Bike Commute Pull up totals=1529 Push Up totals=1861 Dips-2858 Prowler: 3600 yards
This Was a BIG Sport Weekend
Talk about hitting it hard...I seriously don't know how parents do it with MULTIPLE kids playing MULTIPLE sports. We have ONE, and this is what the weekend looked like: Friday: 1:00 PM (yes, out of school 1300 hours) Hockey Game Friday: afternoon traffic. Now I've heard from other parts of the country about traffic snags, […]
Bench and YTDs POMB Training
Bench: -Hurricane Bar: 4x10 -Bench Press: Up to a three rep, rest...do one more rep JM Press: 4x10 Band Tricep: x 200 Cable Fly: x200 Dips: x 200 Push up: x 200 Bike Commute Pull up totals=1499 Push Up totals=1661 Dips-2558 Prowler: 2320 yards
Prodigious Ogre Mass Building
"This is the template and sample movements (note: "sample movements" the movements may change as needed) I will be working from for my next training phase. Since every program I see has some stupid name attached to it I figured I would do the same but have some fun with it. So welcome to the... […]
Resurrection of The Prodigious Ogre Mass Building Program
The POMB Program by Jim Wendler...(I think)
SS Yoke Bar Good Mornings.
SS Yoke Bar Suspended Good Mornings: Work it up to a heavy 3 reps but leave something in the tank Back Attack: 4x12 Rep Effort Squat: 6x6x250 I thought the eye issue was going to rear it's ugly head, but all was ok. This sign cracks me up. Way too often it's […]
Vaginetiquette
I'd have to say my program is 60% male and 40% female. Of that percentage, there can be a swing either way depending on the goals or "that" time of the month. (for both men and women). I'm cool with the monthly cycles the people go through, and YES, in my 58 years I understand […]
In The Name of Science and Medicine
Begin with a little background. I've been suffering since Christmas with some sort of upper respiratory issue, along with mucous that won't quit and a throat cough that I've been able to "hock" up things that need their own anthem and flag. I also have a training partner that is "that"guy. Everyone needs "that" guy. […]
Squat/DL/Bench/More Dips/More Pushups
Hustling between Hockey games on Saturday, we squatted and dead lifted for speed. I say, "between" hockey games because the morning game was held in Oakland, which on a good day is 45 minute drive (without traffic) then back to the gym for the squat/DL. Quick lunch and off to Freemont in where the Santa […]
Simple Yet Hard.
All magnificent things, are very simple Dead Lift off 3 inches of matting. Work up to about 80% of max for a single. Rep Squat: 10x10x185 using the Mastodon Bar 45 degree Back Raise. Here's a photo of me that was taken undetected by Mr. McLove'n...Garrett Fogel. (coolest elementary teacher in California.)
Finally pushing some Dumb Bell weight for my Pectorfallis
Harry Selkow has worked with athletes in a multitude of sports for over 30 years. Currently working with Combat Sports Academy in Dublin, California, Selkow has experience as the strength and conditioning coach of the Arizona Sundogs and the Bradshow Mountain High School Football.
Rest and Recover (sort of)
I've been using Monday as a rest and recover day since I train with my son on Saturday and Sunday. It also leads into a more mellow stance and less hectic schedule for me considering the afternoon/evening practices with both Hockey and Lacrosse in full swing. Today I did a bunch of Glute/Hamstring Raises and […]
Saturday Training w/ THE H.
Quick in and out training today with my boy. We have a jammed packed day. Incline DB Chest Press: 8x8x75 Flat DB Chest Press: 8x8x85 Low to High Cable Cross Over: 8x8x45 He's the red shorted kid w/ the ball. We have an hour until Lacrosse practice, then we need to "jet" to Hunter's […]
I Run My Program how I Run My Program...
"I run my unit how I run my unit. You want to investigate me, roll the dice and take your chances. I eat breakfast 300 yards from 4000 Cubans who are trained to kill me, so don't think for one second that you can come down here, flash a badge, and make me nervous." Col. […]
Steve Young and Derek Carr are "Tailgating" with April at work
I get home from the gym today to find a note saying that my wife's computer is needing exchanged (Her work does that every so often) and that, "there's a TAILGATE party" with FREE beer and first come first serve photo ops with Steve Young and Derek Carr. Understand, years ago I was communicating with […]
Recovery Day
GHR: 100 reps 45 degree Back Extensions: 100 reps Foam Roll the IT bands, quads, low back, Lax Ball Rolled the gluten and thoracic back Today starts "Super Bowl Week" in my area. Traffic has increased, celebs are in town, and friends are visiting. Tomorrow, rumor has it, Joe "Big House" Kenn and […]
Smelling Like a Pizza
I woke up at my normal time today and April asked, "what are you doing?" Mind you it's 0330 and I'm wondering why is she up asking me questions? My intention was to brush my teeth to scrape the GARLIC taste from my mouth. Huh? OK, I've been fighting a terrible cold for about […]
Got to use the Athos from the Coaching Point of View.
Thanks for allowing me the demonstration Gabe Rangel
Ambushed by the Camera of Tinker Nip
Crap, crap....CRAP!!! I had THREE good stories to share with everyone and now I can't remember any of them. Suppose they weren't that important.......CRAP! I need to write these things down as they unfold. SSB Low Box Squat: Work up to a HEAVY three reps Rep Squat: 5x12x160 GHR: 3x8 1x20 45 […]
Inflate the Pecs
Super Set again with 3 pull ups and 5 push ups between everything. DB Incline Chest Press: 5x10x60 DB Flat Chest Press: 5x10x70 Cable Fly: 5x10x70 American Bar Pause Chest Press: 5x5x135 Three second pause. Well...actually some were longer. It was just to lose the stretch reflex then press. 60 more pull ups 100 […]