This one hit home a bit differently today... Don't Quit by Edgar Allen Guest When things go wrong, as they sometimes will,when the road you're trudging seems all uphill,when the funds are low and the debts are high,and you want to smile but you have to sigh,when care is pressing you down a bit - […]

Today's Training: Warm-up: GHR: 5x10. I didn't think I'd be able to do these with a rehab boot on. Guess what? NO ISSUE whatsoever. Dynamic Squat: 10x2 Deadlift: 10x1

It’s not complicated.

Ask yourself why you keep going to the circus. Today's Training: Warm-up: Low Cable Row w/ wide bar: 4x8x heavy Lat Pulldown w/ wide bar: 4x8x heavy Cable Pullover: 4x8 Duo-semmetrical/ Poly-contractile single arm cable row: 4x8 Skull Crusher: 4x15 Close Grip Bench: 4x15 Cable Pushdown: 4x15 DB Hammer Curl: 4x15 EZ Curl Bar Curls: […]

"I know that I am intelligent because I know that I know nothing." – Socrates Today's Training: Warm-up: DB External/Internal Shoulder Rotation: 3x10 Face Pulls: 4x10 DB Lateral Raise: 4x10 Cable Front Raise: 4x10 Thumbs UP Lateral Raise: 4x10 Steep Incline Cable Fly/ Chest Press: 4x10/4x10 Max Effort 3 RM Bench 4-way Neck: 1x15

If you have put the work in for a meet, or as in my case, to test your max lifts, you need to peak properly. What to do...

You were too lazy to read that number, so I won't tell you that I also squatted today and neither will you. Today's Training: Lat Pulldown: 4x15 C/S Row: 4x15 Articulating Pulldown: 4x15 Supinated Grip Low Cable Row: 4x15 Cable Tricep Pushdown: 4x12 Barbell Curl: 4x10 Skull Crusher: 4x12 DB Hammer Curl: 4x10

These are all wicked hard. + Videos

or it will rule YOU. Today's Training: Cycle Warm-up: GHR: 5x10 vs. mini band Dynamic Squat: 10x2 Dynamic Deadlift: 10x1 Cycle

Hey look, I am by no means a fast reader. I do read, albeit, slowly for 15 minutes a day from a positive mental attitude book. By doing so, I consume roughly a book per month, which has been an average 10-12 books per year. Considering the last book I read while attending undergraduate school […]

What the heck is a Dynamic Bench Cluster? That's a good question. I had been thinking about it and decided today would be a good day to experiment. It's good that I have some great training partners who will do what I do without too many questions. Here's how you perform a "Cluster" set. Once […]

It was time to test my annual maxes. Did I get them? Read to find out.

In my gym, we have daily hours that start at 4:00 AM. That's four in the morning with access to a strength and conditioning coach (ME!), Monday through Friday. I enjoy max-effort squats and deadlifts on Saturday mornings when the gym is closed. However, I will invite a small, selected group of lifters or athletes […]

Your goals should be written in cement, never changing, and the objectives of the goal should be written in sand. Tony Robbins says it best: "Stay committed to your decisions but stay flexible in your approach." Today's Training: Cycle Warm-up: Ladder Pulldown: 4 hand positions; 4 sets of 25 reps in each Tricep Pushdown: 4x25 […]

Looks healthy. Isn’t.

I've spoken about being disciplined even more so than motivated many times. Discipline will get you to the finish line whereas "Motivation" will get you to the starting line. That starting line is made up of only two ways. You are either moving toward something (something you want, need, or something) or away from something, […]

I am all about having fun and bantering with the people in the gym. We go back and forth with regularity. The "Student/Athletes" and I have a great dialogue with just the right sarcastic remarks. HOWEVER ! ! ! There comes a certain point that sarcasm and banter can and DOES turn into a level […]

I have a growing number of "mature" participants in the program. Why? Because I'm old, duh, and (AND) many of them have been with me for quite a while now. While strength is paramount in my training, I never forget the conditioning part. In the past, conditioning primarily referred to oxygen uptake, cardiac output, endurance, […]

I try, really I do...I try to stay open-minded while attempting to continue my learning in the Strength and Conditioning field. BUT...between Podcasters and their guests, Fitness "Influencers" (The fuck is that?), and Wannabe Strength and Conditioning "Coaches" (I quote that term because it's rare to find one), where do they come up with some […]

I have joked that "squats fix everything", and the more I say that the more it becomes true. Feeling good? Squat Feel like garbage? Squat Lost your job? Squat Wife is going to have a baby? Squat Whatever is going on in your life...Just shut your mouth and squat! Today was no different. I have […]