2 FREE Ways to Increase Your Total
Hard work pays off — not snake oil sales and get-rich-quick schemes. That doesn’t mean you can’t get stronger quickly. It just means you’ll have to put in a little extra work, like bumping up a weight class.
DE Lower Week One
Week one was brutal and fun; I can't wait for next week, shits going to be stupid heavy- I like it.
DE Bench Banded Bowed Bar
Worked up to 365 straight weight and doubled over purples, for 9x3 started with 325, 3 sets and 345 3 sets and 3 sets with 365. Accessories are high rep and fast-paced picked off of weaknesses Finished with some back work and some sled drags with 5 plates- 1.5 hours total.
It's Lonely at the Top
Have you ever dove so deep into something that the light around fades into the darkest of darks, and the only visible image is the one in your mind- the one that drives you deeper-not concerned with when you'll be ever to take in your next breath?
DE Lower Buffalo Bar bands and a Box
Buffalo bar plus blue bands and 4 plate quarter, we did these for 8x3 with speed and very little rest time. I got my ass kicked my conditioning isn't where it should be, I felt like a whale in a pool of sharks, but I finished all my sets and reps like a g. Accessories […]
Fall Forward
When you tuck the ball and fall for a yard, and when you get rolling, take three steps forward and get pushed back two, remember: you still fell forward one step.
My Daughters First Meet
Deadlifts, since she's new and a dork, they're her favorite. I can't bag on her, especially after wanting to get wrapped up and take a big squat, she even says-- "dad I get what you mean by ten seconds of freedom" fucking onion ninjas.
Going on the Record with ATWR Holder Heidi Howar
I’ve had the pleasure of interviewing and training with Heidi, and I can say with absolute certainty that she is the real deal, an ATWR-holding meathead who’s willing to do what it takes to become, and in her case, stay the best.
Max Effort upper Close Grip Incline 545
Max effort is a term I'm new to, but I've got a good understanding of the principal- strain. After three plates I took quarter jumps and worked up to 545 with a close grip on the incline bench. I had the red shoulder saver pad on as well, this was a tricep bench, which is […]
Suspended Good Morning- 780 lbs
Last week I tried 780 and missed, as I did this week. I took 690 for a triple previous week and wanted this. So I got out from under the giant cambered bar, caught my breath (sort of) and got right back at it- victory. That was one of the grittiest lifts I've ever completed. […]
How I Trained for a 600-Pound Bench
I’d been using the same blueprint that goes to 500 to get me to 585, and that’s where I went wrong. I had to analyze everything in order to customize a new plan to break that 600-pound barrier. This is how I did that.
Five Flipping Pounds
Three years and two months of playing varsity for team shit show, for a fucking 5 lb pr- five fucking pounds.
JP Carroll Takes Second Place at the 2019 XPCs
Before I get into my recap of the 2019 XPC World meet, I want to say, I took second place — even with my fifth 2,200-pound total and seventh 900-pound squat — for no other reason than I wasn’t strong enough that day.
Post Arnold "Training"
Consumed by being able to burn everything around me down for the sake of "achievement" is a gift and a curse-if I had a magic wand and could change my ways, I'd probably break it in half grab my bag and go train.
Clout Chasing Clowns
I swear some of these clowns spent more time tagging companies and spend their savings on buying anything and everything they can to attach themselves to something bigger than their total
880 Squat With My, Cough*team*Cough
For 10 seconds- It's me, and only me under that bar-and trust me I love that, no not like you dweebs, like an utterly unhealthy infatuation with it. A loner, realizing it takes a village to get to that bar.
Technically, You're Weak
Enough of the excuses. I’m sick of hearing them. You have the energy to roll on the floor for 45 minutes before you train, take 34 selfies, and tag the gang before you leave the gym, but you can’t spend an extra 30 minutes on your back?
Muck Fotivation
I've learned more about myself under that bar, more than in any other experience in my life, work hard help others be rewarded.
Recovery for the Fat Boys
Everyone wants to post up the coolest and latest recovery systems, like Salt Floats, Compression Boots, Prowlers, and Sled Drags, but as a big dude (or lady) are you considering walking?
Lions Don't Leave the Serengeti
People might laugh, or call it stupid, but if this shit sets your soul on fire, you'll get it.
Increase Your Squat in 2019 With this one Trick.
All my years of training and this is what it boils down to.
Build Bigger Legs and a Bigger Squat (with 6-Week Accessory Split)
This isn’t about any unusual angles, movements, or attachments. This is just a meat and potatoes approach to building bigger legs and a bigger squat. Try this out for 6-8 weeks and see how it works for you.
Use It- Sack Up
All you can do is sack up, ladies ya'll want equality, well here ya have it sacking up is for you too, Injured? Sack up, tired, fired, just plum over everything, sack-the-fuckup.