Day 1 BB Complex - RDL, Snatch; Squat, press; Goodmorning; Row DB Bench - 4x10 Lunges - 4x5ea DB Row - 4x10ea Abs - 100reps   Day 2 KB Squat - 4x10 Clean - 5x3 Lateral Squat - 4x5ea Push-ups - x60reps CS Row - 4xs10 Curls/Triceps - 4x10ea

When all else fails, train something.

Just today's workout

Panttila Power Talk

Don’t think about practicing – Practice! Don’t buy more stuff to practice – Practice the things you have! Don’t buy more equipment – Practice on the equipment you have! Don’t put it off – Practice now!

This is another unique exercise option that can be performed on the Home GHR that I’ve seen numerous OBB members perform so I thought I’d give them a try.

FBB Bench: 205x5/230x5/260x10 FBB PR! Ab Rollouts: 3x10 Pull-aparts: 100 SSB Box Squat: 5x5@245 Hammer Row: 5x10 Dips: 5x10 Another good workout.  I did the circuit in under 17 minutes.  Gotta put the clock on myself.  It keeps me on a good pace.

Deadlift: 245x5/280x5/315x5 HLR: 3x10 Pull-aparts: 50 FBB Press FSL: 5x8@105 DB Row: 5x10 Farmer's Walk: 5 trips of 50 yards Good lift.  The day before I did: Bike: 10 minutes Push-ups: 5x10 Pull-ups: 5x5 Ab Wheel: 5x10 Bike: 10 minutes I had no desire to do RFESS for a 3rd workout in a row so […]

Three types of people in the world: 1. Those that make things happen 2. Those that watch things happen 3. Those that wonder, WHAT happened?   Dynamic Effort Squat: 10x2x55% Dynamic Effort Sumo  Dead Lift: 10x1x Same weight Reverse Hyper: 4x12x180

Great workout, video description of one of my favorite chest exercises and awesome side delt finisher

TODAY our lifters hit a lot of volume upper body based.  We doubled up every movement from BB to DB and hit is hard with reps around 10-15.  Everyone is sore as hell and but hung which means we are building some muscle. I hit some biceps, abs, rice diggs, and neck.  Basic stuff nothing […]

Today our Powerlifting Squad starts their off season programming.  This is nothing more than a fancy way of saying high reps till you die. They hit front squats, rack pulls, lunges, and a few other movements for high reps and short rest.  Everyone hates life as of now. Kyle hit heavy triples on squats as […]

Friendships have been found and maintained for many in my program.  I've spoken about them in the past.  But today a NEW element was introduced.  The "Smack Talk While Not There" element. This actually turns out to be a good thing.  While many people return from colleges to get stronger in my program during the […]

The reasons why may not be what you think.

Training Updated--feeling strong and explosive

but then those cops showed up!

Well, those that still follow my log have probablly been wondering what the hell happened. I haven't said it out loud yet or announced it yet as I felt like it was a job to get done that was a process. Here it is: In April 2016, I was diagnosed with squamous cell carcinoma related […]

Week 4 of prep work... lotta reps... but it's working

Saturday FBB Press: 105x5/125x5/3x5@145 Hanging Leg Raises: 4x8 Pull-aparts: 2x25 Deadlift FSL: 5x5@245 DB Rows/Hammer Rows: 3x10/2x20 Dips: 5x10 Saturday was another solid workout.  Sunday I went to the Rec Center and did a bodyweight circuit. Bike: 10 minutes Push-ups: 5x10 Pull-ups (various grips): 5x5 RFESS: 5x5 Ab Rollouts: 5x10 Bike: 5 minutes

SSB Box Squat;245x5/280x5/315x5 AB Rollouts: 3x10 Pull-aparts: 4x25 FBB Press FSL: 5x8@105 DB Rows/Hammer Rows: 3x10/2x20 RFESS: 5x5 Solid lift.