Back in the Bench Shirt / 3x3 to 475lbs to 2-Board (Video)
3x3 Bench to 2-Board / Max Effort Bench Day
Continued Squat Improvement / And No Low Back Pump? I'm Cool With That
Cambered Bar Speed Squats w/ 6 Chains Wk 2 (Up to 460+chains) & Cambered Bar Good Mornings
Setting Abs Correctly During Heavy (and light) Lifts / SSB Dead Start Go...
Max Effort Dead Start SSB Good Mornings - 9 Weeks Out from XPC Finals
Shoulder & Back Improvements / FatGripz Floor Press PR (Video)
Max Effort FatGripz Floor Press - 9 Weeks Out from XPC Finals
Squat Technique Adjustments / Solid First Day of New Speed Wave (Video)
Dynamic Effort Lower - Cambered Bar w/ Chains: 4 plates + 6 chains (wk1)
Identifying Some Structural Issues / Consulting Smart(er) People
Taking some more serious steps to address some recurring injuries.
Strong(her) Deadlift Progressions for the Novice Female Lifter
The final powerlifting movement may seem simple, but it isn't. Use this teaching progression with the proper cues to help new lifters.
Upper and Lower Deload / Reeling it in after last week's training PRs
Max Effort Upper & Lower (Swiss Bar Bench & SSB Good Mornings) - 10 weeks from XPC Finals
SSB Speed Squats: 8x2 up to 420lbs (Video) / Ready for Light Week
It was a solid week with some marked progress, time to reel it in this week a little bit.
Max Effort Squats into Chains/Setup Technique Work: Up to 780lbs (Video)
Hammering some setup changes that make a big difference with max weights.
Max Effort Bench in Catapult: Up to 450x1 (PR) (Video)
Nothing motivates you to get a lift like having no spotter!
Incline Bench Reps & Seated Pin Overhead Press (Dynamic Bench) (Video)
Switching speed bench to every other week, and incline bench is finally moving again.
5x5 Wide Stance SSB Good Mornings w/ 290lbs & Pin Pulls (Video)
Making some progress on these Good Mornings.
5x5+ Spoto Presses w/ 275lbs & Kettlebell Chaos Bench (Video)
Working on tightness & power off the chest for bench.
Max Effort SSB Pin Good Mornings up to 440lbs & SSB Raw Squat Reps (...
Takes a few seconds to break the pins, but these are a great movement to work on straining through a lift.
Speed SQ/DL Wk2: 10x2 on SSB Box Squats up to 420lbs & 10x1 Speed Pu...
Speed and Hip Strength needs improved, but we're moving in the right direction..
Strong(her) Bench Press Progressions for the Novice Female Lifter
Now that we've tackled the squat, let's break down the bench set up and introduce a cue system to use during every set.
The Anvil, The Fire, and The Hammer
The Anvil, the Fire, and the Hammer were used to shape some of the most finely crafted tools (and most effective weapons), but their process is violent and destructive...
5x5 Close Stance SSB Good Mornings & Straight Leg Deficit Deadlifts ...
Continuing to chip away at these Good Mornings.
5x5 2-Board Bench & Kettlebell Chaos Bench (Video)
Continuing to rotate through different movements on my volume weeks.
Speed SQ/DL Wk1: SSB Box Squat 10x2 w/ 380lbs & Speed Pulls vs Bands...
Speed, speed is what we need..
Speed Bench vs Light Bands Wk1: 8x3 w/ 185+bands & Close Grip Inclin...
Using a different band setup for speed bench - I like it.
Max Effort SSB Front Box Squats up to 380lbs & Straight Leg Deficit ...
First time doing front squats with the SSB, and it was humbling but a great movement.
Max Effort Floor Press w/ FatGripz: Up to 335lbs (Video)
Back from NOLA and back into training this week.
5x5 SSB Wide Stance Good Mornings & Straight Leg Deficit Deadlifts (...
Non-suspended reps on Good Mornings to work time under tension that'll carry over to squats.
Dynamic Effort SQ/DL: Cambered Bar Squats Wk1 w/ the New Weekend Crew (V...
New specialty bar speed waves kicked off this weekend at The S4 Compound.
Dynamic Effort Bench: Bench vs Light Bands, Incline Bench & Trying a...
Focusing on incline bench and shoulder work over the next few weeks
Back to Training: Training Priorities Moving Forward & Box Jumps/Ham...
I have some big strides to take forward over the next 17 weeks.
Strong(her) Squat Progressions for the Novice Female Lifter
Use these cues and coaching methods to teach an inexperienced lifter how to squat safely and build a foundation for future strength.
Meet Recap: Bombing Out of Lexen Fall Classic
Definitely worst meet I've had... Now it's time to move forward.
Shirted Bench up to 505lbs / Last Bench Session before Meet
Now it's just resting till meet time this weekend.
Reverse Band Deadlifts up to 675x1 / Last Max Effort Session before Meet...
Last heavy session before the meet!
Max Effort Paused Floor Press w/ Metal Catapult up to 405x3 (Video)
Rep PR after some volume working up.
Max Effort Squats: Up to 700x1 and a Good Case of the Shakes (Video)
Got to keep adjusting and adapting to move forward.
Training Week in Review: 4 Weeks Out from Lexen Fall Classic (Videos)
Peak week of Circa Max went well, and things seem to be coming together closing into these last few weeks of training.
Speed Squats w/ 335lbs vs Average + Light Bands & Speed Pulls up to ...
Speed is coming along 3 weeks out!
What Foundation Are You Building?
You can choose to be a wise builder or a foolish builder. You may not notice the difference at the start, but once meet day comes, there will be no way to hide a weak foundation.
Max Effort Dead-Start Good Morning: 445x1 & Straight Leg Deadlifts (...
Last few weeks of max effort!
Knee Wrapping: Take the Slack out of Your Wrap (and your Jaw) - with Video
Don't leave your training partner with a wrap as loose as a limp noodle!
Training Week in Review: 5 Weeks Out from Lexen Fall Classic (Video)
First half of meet training was up and down, but now we're on an upswing!
Circa Max Squats Wk 2: 335lbs + 3 Average Bands per side (Video)
The tension was definitely a challenge on this one!
Training Week in Review: 6 Weeks from Lexen Fall Classic (w/ Videos)
Highlights (Good and Bad) from Week 6 of Meet Training!
SSB Wide Stance Good Mornings 5x5 & Straight Leg Deadlift Reps w/ 40...
Heaviest I've ever gone with straight leg deadlifts
Slingshot Speed Bench Wk2: 245 + 3 Chains Per Side (Video)
Training with a great group at the EliteFTS Compound!
Circa Max Week 1 - 305 + 2 Average Bands + Light Band Per Side (Video)
1st Heavy Week of Circa Max - Closing in on meet time.
Bobcat BarBelles Kick Off 9-week Women's Strength Training Program
Women's strength training is becoming more and more popular. Read how Ohio University is embracing this movement.
