It's time to put one of my yearly goals to bed, a double bodyweight bench press. Here's how I plan to do it.

“Of every one-hundred men, ten shouldn't even be there, eighty are nothing but targets, nine are real fighters, and we are lucky to have them, for they make the battle. Ah, but the one, one of them is a warrior, and he will bring the others back.” ~Heraclitus (circa 500 BC) Today's Training: Shoulder Reliever* […]

Train often. Train long and hard. But never outtrain your joy of working out. Today's Training: Shoulder Reliever* Cycle*: Commute Blast Strap Row: 50 reps Pushups: 50 reps 45-degree Back Extension: 3x8 DB Incline Fly: 3x10; 1x AMRAP DB Incline Press: 3x10;1xAMRAP Flat DB Fly: 3x10; 1xAMRAP Flat DB Press: 3x10; 1xAMRAP NFL Bench Test: […]

It is an awe inspiring responsibility.

Stepping outside my comfort zone is the price I pay to find out how good I can be. If I planned on backing off every time the training got difficult I would hang up my training gear and take up competitive pool floating. Today's TrainingShoulder Reliever* Cycle*: Commute Prowler: 12x80 yds Blast Strap Row: 50 […]

If you train you are an athlete. It doesn’t matter how much you lift, how many hours you invest, the distance you run, or how fast you cover that distance. It doesn’t matter if today is your first day or if you’ve been training all your life. There is no test and no membership card […]

I would consistently place this total metabolic workout on a Wed. Unfortunately, since it's all Cardiovascular in nature, EVERYONE hated it! People would hate it to the extent that they would "cherry-pick" the workout and I noticed a decline in attendance on Wednesdays. How do you outsmart the really smart? Simple! Randomly make any day […]

I was a 17-year-old high school kid when the owner of the Nautilus gym I was going to asked me if I wanted to become a trainer. Because I trained HARD and was intense, I suppose I made a good impression on this fella. I told him that I'd relish the opportunity, but I had […]

Training allows me to set my mind free. Nothing seems impossible, nothing unattainable when I'm getting after it (until I get "pinned" hahaha). Today's Training: Shoulder Reliever: Cycle AirDyne: 10/10/10 Blast Strap Row: 50 reps Pushups: 50 reps 45-degree back extension: 3x8 Suspended Knees to Elbow: 3x12 Prowler: 10x80 yds Bench: 2 Rep Max DB […]

"Dominate and obliterate the other guys, and approach this game with backbone and not a wishbone." ~ Me Today's Training: Shoulder Reliever: Day 10; Ball 4 My shoulder should be all better. It's not, but it feels a lot better than it did. Cycle: Amazing what a little air in the tires will do. Blast […]

I'm diving into a book called "Breath" by James Nestor. Although I am only in the first chapter I can see how this will be another one of those, "ah-ha" reads. This is from the introduction (not even into the meat of this thing yet)... “No matter what we eat, how much we exercise, how […]

"Should I focus on the eccentric or concentric?" "Go to failure or RPE9?" When in doubt OWN Each Rep!

Nothing is more important to me than what I'm doing now. I've met with people and the telephone on my desk would ring. I would carry on our conversation with no regard for the continued interference, and inevitably, the person in front of me would ask, "Are you going to get that?" My response would […]

People lose sight of the fact that we’re animals. Our bodies only adapt if they’re placed in a situation where they’re forced to adapt. Most coaches program RPE, or at best percentages of the main 3 lifts. I feel like this is the easy way out. RPE is subjective. If their athletes don’t improve, they […]

Strength is a lifestyle.

There was no cycling commute this morning because of the poor air quality. There are a couple of wild wildfires in Northern California and Oregon which are wafting my way causing throat irritation and eye burn. Yes, I know it's bad because yesterday I suffered from it and toyed with the idea of riding again […]

The APF/AAPF Maidens of Iron Meet was a great opportunity for Judy to compete alongside her fellow female lifters and to show that they can keep lifting at any age!

Challenge yourself and take a risk. You are stronger than you imagine. Today's Training: Shoulder Reliever: Day 6 Ball 4 Cycle AirDyne: 10/10/10 Incline DB Fly: 4x12 DB Supine Tricep Extension: 4x12 Cable Tricep Pushdown: 4x12 Bench: 6x8 Suspended Knees to Elbow: 3x12 4way Neck: 1x15 Blast Strap Row: 50 reps Pushups: 50 reps 45 […]

There are days it just flows and it feels like you were born to do this, other days it feels like you're marching through the tattered streets of Bagdad. Every day you must choose to show up and see what you've got, and get better or suffer in the pursuit of it. Today's Training: Shoulder […]

Your progress training is a frustratingly slow process of small gains. It’s a matter of inching up your weights, your reps, your speed, and your time. It’s a matter of learning to celebrate the small gains as if they were Olympic victories. It means paying your dues in the gym. It means searching for the […]