Training and old man find a way training
I',m gonna be 52 this year. Body fights with me daily on EVERYTHING! Nothing new so you battle on working your way to someplace acceptable for the moment. I say acceptable not as it is okay but that is the moment you get. Currently , we are getting some guys ready for a meet in […]
Just Training. That is all
1/17 1 10 min walk, 1 20 min stepmill Activations Accessory work with new prototype strap material. Several sets of each: abs facepulls standing rows tricep two hand and one arm Jumpy pullups 1/16 3 10 min walks 1/15 Activations 2 10 min walks 1 lap lunge with squat buddy Used the Plow […]
Training and the parents wreck themselves
11/27 Activations with Tim Tam Reverse hypers 4 pre , 2 post Dr Squat strap front squats on pit shark. Rep sets to warm up 3x8, pause/tempo for remainder 5x3 averaging 1 min a set Post that did 2 rounds of stomps for 15 sec, hold for 30 sec at top and 15 more sec […]
Training/MRI results with some this and that
Got the MRI results back and pretty much what the Chiro had said. Some slight bulging in the L4 and L5 region but nothing worth noting. He mentioned the arthritis in the mid thoracic again. Basically keep a eye on it and if something happens come back in. It was expected but more reassuring […]
Training and fell right off the curb.
10/21 Day started out not hot. Saturday I had some cortisone shots in my back to calm some of the inflammation down. Everything seemed fine. I laid off another couple days to let it do its work. Went to bed feeling okay but not great mentally from another bout of stress during the week. Woke […]
Training and riding that back rehab train without the cocaine
So for three months I have had a issue with my right mid erectors after a pretty good rack pull. It was working its way out prior to that but this particular lift was the one I noticed the most swelling on. It kept a high neural tone(lumpy really) It did not impede anything at […]
Training and givin' up the blood for the first time
9/13 Added in some extra stretching to go with the activations. Did some BT on the guts with 3 rollers for 2 mins, then dropped one for 2 min, dropped the scond for 2 more min. Stability ball kb press for time with multiple pause and breathe work. Followed each set with one min hold […]
Just Training
8/26 2 10 min walk. 1 10 min stepmil Spent the morning working on activations to loosen my adductor. Found some interesting ways to get to it. Got into a cossack squat and used manual and tim tam. At first I was about 5 inches from the floor. After a few activations, the adductor and […]
BeAC3
We have done alot of seminars and workshops over the years but the Be Activated with Douglas Heel is one of the best we have went too. This time it was hosted by our friend JL who created RPR(Reflexive Performance Reset) with Cal Dietz and Chris Korfist as the other two founders. The Be Activated […]
Training and Candy Cardio
7/20 1 30 min walk Did alot of specific activations to chekc firing patterns and breathing. More on this later. I was going to work on some kind of lifting to get back into the breathing while training. All week been practicing with a small amount of water held in the mouth to keep me […]
Training and got the insoles
So yesterday ,6/12, I received my Posture Pro insoles. They are expensive but given the amount of time you can wear them, the cost inconsequential versus their benefits which were immediate. The first step is fixing the foot first which after the assessment showed me with a postural lean backwards. As soon as I cut […]
Training and Posture Pro
Posture Pro this past weekend in Atlanta at Jance Footit's 5 Rings Barbell. The speaker and creator of Posture Pro is Annette Verpillot and has been working on this system for over 13 years(well her words were it took me 13 GD years to figure this out). I did not need much coaxing to go. […]
Training and most everyone should have Stan Efferding to their place
If you don't know Stan, you have not been around this industry too long. If you haven't been around the industry long, you don't yet that everything has been done and done again. Whatever you have done it has been done already. Any new exercise you hear about or see-done. Any new diet you want […]
Training and Dr Squat Strap Flu
Not that I am blaming the Dr Squat Strap for my feelings of flu and wore out ness as this past week has also brought a very unexpected tragedy with the loss of a good friend but then again maybe i will just blame it on the Dr Squat strap training. The normal aches and […]
Training and a Crossfit Light Sesh
4/11 Stepmill 20 mins 4/10 Crossfit sesh and video shooting. So we had my good ole palzy Murph down to shoot some videos for the re-release of the Dr Squat Back Strap. One of the videos was a dodgeball goof off with us doing a light crossfit class, Christine to be exact. I knew we […]
Training and grow into it
Just a few thoughts about growing and powerlifting. When we entered powerlifting in the late 90s, Westside was ruling the turf and gear was moving towards some unseen levels. We started with Marathon suits and Inzer blast shirts namely because we didn't know any better and that was not such a bad thing. I say […]
Training and post arnold time
This year marked year 7 for Spud Inc going to the Arnold Classic as a vendor. Personally, if you count competitions and going to help or in the case of 2007, recover from a tricep year I have been to 12. Witnessed 1100 fall for the first time ever in the squat by Steve Goggins […]
Training and the Departing
My aunt is on the verge of departing this earth. I don't write this for any reason, but she is a great woman. She was one of the people who helped to raise me and supplant some life lessons I will never forget. My Aunt and Uncle are old tough people. When I got the […]
Training and writing a basic program for yourself
If you have been around lifting for any time you eventually figure out something on how to write a program or maybe you think it is overwhelming. Well it is not. Getting good at it is tough, but again it is not as hard as it sounds. As much as I get asked how to […]
Training and Sweat Lodge #2
Sweat Lodge #2 went down again a couple weekends ago. This time the wife wanted to go. At first, she was not into it but with the mounting stress from many angles she elected to roll with it. In the end , it was good for both of us. I am sure she wants to […]
Training, Big Z Seminar and WPO Overview
Wife did a great write up on the Big Z seminar at Growler's Gym in Canton Ga so not alot more to say on it. Check hers out for the training info write up-she actually writes things down and remembers exactly his numbers and percentages! If you get a chance to see him or have […]
Training and get Rocked up...
First day back after rock blades seminar for two days. Bit of stress the last week leading into this seminar. It is business and people related. My coping mechanism has normally been to fly off the handle and be reactive instead of proactive. Well that part did not really change too much but it has […]
Training and Sweat Lodgin' with the Oldies...
Sweat Lodge On Saturday, I participated in my first sweat lodge. It is a cleansing by sweating and dealing with your issues in unique ways. It is native American , in essence, but has been done for thousands and thousands of years across many cultures in their own ways. I was a bit nervous beforehand […]
Training and can you smell what the Rock is cooking....well no, I can�...
9/19 Activations with band and boomstick 6 laps sled. This is the first training I have done simce having minor sinus surgery last Wednesday. It was a elective surgery to trim excess tissue in the passages that have added to my numerous yearly sinus infections. After my last almost three week bout, my ENT took […]
Training and Mountain Moma
Wife's BDay was coming up and normally we slip out of town for a couple days for the end of the summer.Normally , Asheville or Beachy action. This is the last jaunt for the summer as it is a bit of slow time at Spud Inc. This year she chose the mountains but a totally […]
Training. Combining body tempering and activations you can ponder over a...
8/15 Lots and Lots of activations with Tim Tam and the Boomstick along some BT work. About once every 3 to 4 weeks I need alot more body work then usual. Pretty much a hour to two hours of this type of work. I have a hip and abdominal routine for BT work where I […]
Training and you just never know
I hesitate to write this but I feel a bit compelled to say something about it. Two Thursdays ago I received a text from a friend. I had not heard from him in quite some time. When I first got in contact with him , a friend had asked me to help him out with […]
Training and Parents just don't understand
If you get that title reference, ypu are old but at least alittle bit fun. I talk about life grenades going off all the time in our lives. Lately, the life funk has been thicker then usual. Nothing nobody else does not face but sometimes the waves keep slapping you right on the beak, brah! […]
Training and a concert that has nothing to do with lifting.
On Friday, I went to Daniel's Island in Charleston to the Volvo Car Stadium Tennis Courty Place for a concert. It was basically the FamilyCircle tennis Facility but names change as time marches on. The concert was Tom Bailey of the Thompson Twins, B52s and Boy Geroge/Culture Club. I got invited and was not that […]
Training and the strangest dream
7/13 Actiavtions with boom stick and tim tam Broke out the new sled rope attachment and hooke it to a 8 foot band and did hand over hand rows on the turf. Pretty suck and it was enough to bring Dale out to film it. 8 rounds Fat bell press. Worked up to 106s till […]
Training and steady as I go cardio
With all the new products we are coming up with for the sled, I found myself testing out alot of them out and getting back into it some pullin, draggin' or pushin' daily. Trying to average 20 to 25mins a sesh daily. Also pushing up the heavier lifting so the balance is always tight rope. […]
APF Nationals,the Aunt and Uncle and a side sesh of Be Acitvated in Chic...
As most of you know I turned 50 on May 29. We had a nice party beforehand and then I got to go to NY city for the first time. Had a grand ole time. The following week we had some team member who did the Apf Nationals. We have relatives on my side in […]
Training and NY, NY big city of dreams..
After my fiddy b-day party, the surprise trip was to NY City(NY City!, yes the el paso salsa commercial) We had never been to the city in our travels so this was a very pleasant surprise. At first she told me to pack for 75 to 80 degrees so I sorta guessed South Beach again […]
Training and the countdown to fiddy year old.
Turning 50 next week so the wife is throwing the giant old grand dad party and then I am getting whisked away for a couple days after the party. Excited to get out of town for a bit that is not business related. It is a surprise getaway so I have no idea where we […]
Training and CSCCa action
The CSCCa is a yearly trek for us. It is a opportunity for strength coaches to come see our wares and just get to hang out with them. Well those that want to anyhow. The most common question is whether we have anything new. Usually yes and this year was no exception so as not […]
Training and the Godfather of Shelf Collapses..
4/30 Light activations Push ups off suspension straps 20 sets of 10 Half get ups non stop for 10 mins Kb floor press 10x10 Kb poloquinish flyes off the floor Sand dune high steps with monster mini wrapped around me 5 x as long as I could go 4/29 two full laps sled drag with […]
Fascial Dissection/A week of once you cut if off you can't put if back
The gym move consumed so much time and effort both mentally and physically. The move also was supposed to be done way before our week-long dissection course hosted by Tom Myers (Anatomy Trains) and Todd Garcia (Master Dissector at Laboratories of Anatomical Enlightenment). The time between was brief and we barely had time to pack […]
Training and Breaking Butt
4/25 Light activations Standing ab pulldowns 6x10 Pit shark obliques with stump strap 5x8 Chain straight leg abs-2chains 4x8 Reverse hypers 4x15 Working on another harness for dragging so you can run with it and get in and out much easier. Of course this means you can drag sled as well so that was test […]
Training and Return of the Activation
4/20 -New pulldown tool Dale came up with. 10 sets, hands and wrists are mad -Chest machine for standing rows 10 sets -Standing band pulls with static hold at end 5 sets with 30 seconds -Chest press maching for 8x8 with 30 seconds rest -One arm band flyes with band attached to top of pit […]
Training updates and the previewing of Westside Vs the World
Thanks to the generosity of Micheal Fahey and the Hoff, we were priviledged to be able to have a prescreening at our gym this past Saturday of Westside Versus the World. Having competed during the absolute height of gear lifting and learning from these guys and going on to battle with them for years, it […]
Trainin'
Figured I would just throw this up. Been training for a bit adding a more work in each week. Nothing to write home about but been working the dead alittle more then usual to see what happens. Desire has been waning for qite some time now since the gym move. Always watching what people are […]
The battle of ever move is completed-How to move a gym if you dare.
Luckily with my absence the kind folks at EliteFts didn't turn off my log and kick me to the curb. Dave is very familiar with my insanity fueled pyscosis when I am all in. So first thanks for not cutting me off yet. It has been a journey moving the gym and actually getting it […]
Training and listening to da Rhino
So about a week before the kidney doc, I had starting listening to more of Stan's Rhino Rants. He is just a interesting guy to listen to on many subjects. They aren't too long so I can focus on them. One of his rants, was on sodium intake and his approach to it with not […]
You gotta be Kidney me?!
Told you a bit back that I had to go to the kidney doc. My creatinine had been running high for a good while. My GP who had to recently get one of his taken out because of a tumor on it wasted no time referring me out. I am sure he flipped the freak […]
Trainin and Moody Blues
Plan was to wind it down training wise and begin to move parts with the gym matting on 11/1 and then for next two weeks move into the new gym with the biggest push being the middle of the month and be rockin and rollin' before Thanksgiving leaving me only the old gym to clean […]
Not sleepin'
With the finishing date for the new building looming in the next 4 weeks, my old meet prep focus returned. I forgot how zoned in I get and how my attitude gets tight and short. I zip in on what needs to be done and it is very hard to pull away unless things are […]
Weird ideas
With the finish of the three months of prowler and constant demands of the building construction and day to day ops of the empire(ha ha) , my desire for training has waned some so the idea of five minute sets sounded interesting. For one I have never done them and second to see if all […]
The Ten
10/1 Few activations and 5 min set of long ab straps pulldowns 9/30 Activations 5 sets of reverse hypers 10 laps of light prowler in 1 hour 30 mins 9/29 Activations Three laps prowler with two light heavy, one no weight , one walk it off. Not any easier on the recovery but breathing was […]
Trainin' and the reversal of gainz..
9/28 Prowler three laps , two with a 45lb and one no weight. Still going the opposite way but it is getting easier now. Well, I got a groove sometimes Gonna work on some activations later today. Probably should have done it early but the day just went that way 9/27 Activations with side plank/bird […]
17 year revange lullaby spontaneous nap
9/22 Activations and suspension strap planks and fall outs. Plank 15 sec, 5 fall outs, 15 second plank Neutral grip pulldowns 10x10 One arm green band rows 5 reps per arm for 5 minutes Was not feeling any pressing inside today so went out and did some upper body press and static work. Two laps […]
Trainin
9/13 Activations and some gut BT Long ab strap pulldowns 6x10 Wide stance leg press with pause on pins. 6x8 154lb walks around gym 3 rounds One leg hack squat, down with both then up with one leg set of 3,4,5,6, 8 per leg. Sorta pistol squat on a hack squat. Reverse hyper 6x12 Prowler. […]
Old guy work
9/10 Prowler 3 laps light 9/9 Activations with ab work Reverse Hypers 4x12 pre, 1x30 something post RDLs warmed up to 315 and did 10x2 on the minute. Staying on the breath was not as easy here. Farmers walk around the building. Several sit downs but okay. They are the 100lb per ones by themselves. […]
Today's
9/6 Light activations Reverse Hypers 4 x10 prior and 3x12 post with new single leg hyper straps. I generally use the reverse hyper as a warm up and loosing exercise. The single leg straps change the dynamic of the movement. Think I posted on this a couples weeks back. Anyhow, nice added hamstring and glute […]
Some random things and some training
9/5 Activations Three laps prowler light. Broke my land speed record by 1 min and some change. 20 mins 9/4 Light activations Rope pullovers 10x10 Jumpy neutral grip pullups 4x5 Buffalo bar press with softee pads 5x3,2x2 Suspension strap planks Dumbbell obliques 6x8 per side Prowler 3laps with slightly more weight. No PRs today. Just […]
Beach time and some trainin'
Spent a couple days in Wrightsville Beach before the rest of the building fun begins so nothing but waves, buds and grubs for three days. Oh and celebrating the wife's B day. Managed a 8lb BW up tick so that was pretty good. Aggravated her continuously. I am really a master of this. Trainin' 8/29 […]
Only trainin
8/23 Activations and BT 12 mins gut roll/static work Side planks 4x20 to 30 sec a side Arm bars 3x3 per side with extended stretch and hold Half get ups 3x5 per side Reverse Hypers 3x12 prior, 3x12 post Deadlifts with new continuous straps. close and med sumo for 8x3 working up each set. 425x1. […]
Trainin'
8/22 Activations with planks and croc breathing in between Lot of MAG grip pulldowns wide with MAG grip close grip seated rows. Prowler 3 laps, 1 heavy, 1 med ,1 no weight and 1 lap recovery. Listening to Monster Hunter Int Siege so breathing focus was not as good, nor was the time. i enjoy […]
100 degree prowlin and trainin'-a bit
8/20 Three laps prowler 8/19 Activations with some ab work Two laps prowler 1 med heavy, 1 no weight, 1walk Reverse Hypers with prototype single leg straps. Very different feel with the separation of straps. For the first couple of sets it changed the focus to hamstrings. Then the last couple of sets I spreaded […]
Trainin/nothing sad or depressing
8/16 Activations with 10 mins BT gut roll 6 sets Reverse hyper Box squat 5x3 med wide Box squat close stance low 3x5 2 more set reverse hypers Two laps prowler 1 med heavy, 1 no weight non stop, 1 lap cool down with some high stepping and breathing work 8/15 Ab work with activation/ […]