My son is the recipient of many of my "Life Lessons".  Since I'm as old as time itself and he's a mere TEN years old, there is an abundance of things I tell him that when he recites one or two, he sounds so far advanced beyond his innocence. We were chatting about his Hockey […]

Right now we're in week 4 of football season.  We're not too beat up, yet.  That is coming, though.  I'm still pushing fairly hard (for in-season training) on the main lifts and getting in plenty of assistance work on Sunday and Tuesday.  Thursday I have back way off on.  My focus is more on being […]

Wednesday: Conditioning Bike: 20 minutes Thursday: Deadlift/Bench Deadlift: 255x5/285x5/315x5/405x5 Weighted Dips (45lbs): 5x5 Weighted Pull-ups (45lbs): 5x5 FBB Bench: 205x5/225x5/245x5/205x10 RDL: 5x10 Ab Rollouts: 5x10 Friday: Bodyweight Circuit With 30lb weighted vest Push-ups: 5x10 Pull-ups: 5x5 RFESS: 5x5 each Sunday: Conditioning Bike: 30 minutes (10 miles) Monday: Squat/Press SSB Box Squat: 265x5/295x5/325x5/265x10 T-Bar Row: 5x10 […]

Today our Powerlifting squad hit some safety bar squats for two sets of heavy doubles.  Most set Pr's or got dam close.  After that they hit a lot of lower back/leg movements to compliment the training session. I hit some rack pulls pulling more than I have had in my hands in over a year […]

Today our lifters hit upper body mobility then onto pin press with the distance off the chest about 1-1.5 boards.  After that they hit the seated row machine, DB decline bench, swimmers row against bands, then some other upper body and mid-section work. We are really coming together as a team at the gym.  Will […]

Today our Powerlifitng squad hit heavy as hell rack pulls, rev-hypers, leg curls against bands, and some ghay planks for time. I tried to perform some rev hypers but the pressure on my chest is just too much.  Really like theses hope I can do these soon. Been super busy at work, busy is good […]

Today our lifters hit our normal warm up and mobility work then headed to some 4bd press narrow grip for reps.  After that they hit BB mils, Crazy bell shrugs, BB rows, Dips, windshield wipers and called it a day. I lifted yesterday hitting some DB mil presses.  I only had one hand off/spot so […]

Training session updated

The worst thing about those people who posts non-stop gym updates and photos is that all that exercise is gonna make him live longer.  Geesh...Leave your phones with the cameras at home !   Decline Bench Press: 3x8 Bench Press: 4x8 Cable X over 4x25 super set w/ DB Laterals 4x25 C/S Retraction Shrugs: 4x15 […]

Sled 1 hour sunday, Monday 20 mins treadmill 9/17 Lower REverse hypers to start 4x12 Abs suspension strap roll outs 5x8 Straight bar GMs. Lots of sets at 3 reps working up to 365x2x2 Duffalo bar wide stance squats with Bowtie used as light support(briefy but much easier to get into) worked up to 375x3x2 […]

Just as one would expect, it sucks

We’ll still follow the same M2/Minimalist method of utilizing a gradually increasing range of motion by using a high box for heavy, parallel for high rep, then low box or no box for speed work.

Simple. Try not breathing for 5 minutes as well.

I will stay the course.

This is when you realize you are not competing against others but with the weights and your win/loss record isn't based on how many trophies you get but how many PRs you get after being knocked back.

I am jacked up with pride about Nick Cambi's performance at World's Strongest Man.

Focus on yourself and Do Your Job.

Women are the fastest growing segment in the sport of Powerlifting with a three-year growth rate of close to 400%. You ever wonder who they are and how they were introduced to the sport?

Thur 2 laps prowler and 20 mins Friday walking before training Pulldowns 12x10, mixed 6 sets of facepulls Machine press 10x8 Bench with football bar and softee pads.  10x5 Stabilty ball pushups 6x10 Pushups off 3 softee pads 5x12, mixed with assisted dipsx8 to 12reps Shrugs 3x12 Eventually I will have to have my left […]

I still suck, but my strength is gradually increasing again.