Max Bench (Chest/Shoulders)
Close Grip Floor Press: Work up to a heavy 1 rep. BEAT last week. (We did) Either we sand bagged last week OR we got stronger. I'm going with the latter so I can feel good about myself. Incline Bench Press: Work up to a Heavy 5 reps Seated DB Press: Work up […]
My "Look" sometimes goes to places far better than my words
sometimes goes to places far better than my words
Fred Duncan vs. Internet A$$whipes...Squats and PROWLER Growlers
I was reading Fred Duncan's article this morning about "In Season" training. Fred hit the nail on the head for many reasons. One reason in particular that I surmise is that Fred OWNS and OPERATES a gym in the Greater Buffalo NY area. Fred is in the trench working his butt off and training all […]
Back and Arm Accessory Stuff (no story) Matt and me
Some days you only need the MEAT. This is one of them. Too much going on right now! (All good stuff) Shrugs: 4x12x405 4 way neck: 1x25x6.0 Fat Grip Blast Strap Body weight row: 4x25 Mag Bat Wing Pull down: 4x6x200 Mag Bat V wing pull down: 4x6x200 Dips: 4x25 Skull Crush: 4x15 Rope […]
Saturday's Bench Training, Congrats Vinny Dizenzo, and why re inven...
Over the last few years, if you haven't noticed, Vincent Dizenzo and I have been nurturing a pretty cool friendship. This last weekend Vinny competed, benched press BIG TIME and did it while not being a fat crap. Vinny has been taking care of himself getting into what we often forget in Strength AND Conditioning […]
Tinker Bell breakthrough and Accessory work for me
Eunice, aka Tinker Bell is 4' nothing and weighs 90 nothing. Her goal was to squat a "big boy plate". Today after she had finished her Dynamic portion of the session, she got to put a weight on her back and NOT max it. She was darn comfortable with 165 lbs. She did the "Tinker […]
Dynamic Bench
Shrugs: 4x12x405 4 way Neck: 1x50x6.0 Dynamic Bench: 8x3x55% C/S Row: 2x10 no working sets DB Lateral Raise: 3x30x55 (first 1/3 of the movement) Cable Cross over: 2x15 just for the pump Tricep Pushdown: 2x20 again, just for the pump.
Sunday Bench and Vincent Dizenzo Worship
I was going to use Vincent Dizenzo's pic...Because he is the KING of Bench
Super Slow Motion Had Me Shaking Like I Had Parkinson
Me and Miley Cyrus. Love this kid...Dustin Creson
Squats/Deads/Asthmatic Prowler and Class Acts
Dynamic Squat: 8x2x55% or 285 lbs -Mastodon Bar and low box with my new EliteFTS top cushion Dead Lift off a one inch deficit: 8x1 Because I hate doing math, we just used the same 285 lbs GHR: 2x10 4x6x25 lbs vest Reverse Hyper with a moderate weight: 4x10 We usually make the set/rep […]
Get a little (or a Lot) of help from my friends
It's like getting to train WITH a team member at any point in time.
Heavy Squats and Traci Tate's Make a Wish Contribution page.
We give so much and ask so very little.
Caveat emptor
Getting in this morning, I realize that I have about a billion different customizations to the program. Different people with slightly different needs that warrant "fine tuning" of the template that I offer daily. No Problem! The HITCH is that I don't remember numbers as well as I use to. Solution! Write it all down. […]
Nothing thought provoking...Just some killer squat training.
even that is so simple this will take you 30 seconds to read. (Lifetime worth of strength gain)
Mediocre Session at it's blandest
For me, it is always better to have a plan BEFORE going to the gym
Wonder what their homes look like?
By the way people leave my gym I'd think they can't find anything at their own homes either.
Call this number: 888-854-8806
If you're not talking to Rhonda (Customer Service) you're missing out
Nothing but Back and Arms
Swiss Bar C/S Row: 4x8x185 Suspended Knee Ups: 4x10 Pull up Hell: 5 hand positions x 25 reps in each (Monkey Bar Attachment) 45 degree side flex: 3x10 Cable Pull over: 4x10x80 Tsunami Bar Pull Down: 4x12x80 DB Reverse Curl/Hammer Curl/Regular Curl: 3x8x25 as a GIANT set Cable Reverse Tri Ext/Rope Tri Ext/Regular cable push […]
High Flight
Suspended Good Mornings w/ Mastodon Bar: Work up to a heavy set of three reps. Rest 5 minutes Do another set of three GHR: 4x8 with the foot pad all the way up to the top Back Ext. 4x25 I remembered this poem and how much I enjoyed it. Thought I'd share […]
TWO Women for Every Guy
This ought to stir either a laugh or anger. Remember this is all tongue in cheek. Not fist in head.
