My current diet at 12 weeks out. Super exotic

Because it's cramping already...

Band Pull-aparts - 3x15 Push-ups - 40reps Row - 3x12 Tricep - 3x12 Curls - 3x12 Static Mobility work  

The soreness hadn't set in so it was a good one. FBB Press Warm-ups: 3x5 Pull-aparts: 50 GHR: 2x10 Split Squat: 2x10 FBB Press 95x5/115x5/135x5/5x10@95 Pull-ups: 5x5 w/pause Hammer Rows: 2x20 w/pause DB Shrugs: 2x20 Curls: 50 reps As I mentioned, the 5x10 work is a lot for me in my advanced years.  For the […]

Felt great taking three days off. SSB Box Squat Warm-ups: 3x5 Ab Fallouts w/TRX: 3x10 SSB Box Squat: 215x5/255x5/295x5/5x10@205 Push-ups 4x10 w/pause Pull-ups 4x5 w/pause

Cardio 20 mins stepmill Back pulldowns Neutral grip and wide grip MAG bar  8x8 Bench 5x8 , drop set 3x35 Push ups high on neck 6x10 Hammers 4x10 Back tricep kick backs 5x12 Band trunk twists 5x10 per side Spud  

My viewpoints on cutting weight

Last week of some moderate training. 2nd attempt bench taken for easy single.

Cardio Wed and Thur 20 mins stepmill, Sunday 30 mins stepmill 4/27 Reverse hypers 3x12 Box squats light 3platesx5 eachx5 sets(used a larger version of the buffalo bar Front squats with same bar 5x5 reps 4/28 Ab roll outs 5x8 Back work 8x8 Leg extension 4x25 4/30 Ab pulldowns  5x12 Reverse hypers 4x12 Rack pull […]

Speed Training can be a challenge to implement for coaches working with large groups with limited time. Check out these linear and lateral speed and agility drills to improve technique, acceleration, and the ability to change direction.

The purpose of this Coaching Log is to show you some of the behind the scenes at one of the premier powerlifting gyms in the US, MONSTER GARAGE GYM in Waukegan, IL, as well as provide a guide to the essential equipment you should consider if you are starting or have a garage/warehouse gym. A MUST SEE/READ COACHING LOG!!!!

I narrowed my stance slightly to reduce the hamstring recruitment, but still felt a twinge and called it there.

Yes! THOSE are the thumbs of Jo Jordan

I struggled a little with the lockout, but didn’t realize until later that I was actually using one of my back up shirts that doesn’t fit quite as well. My shoulder also held up well so I’m happy with it.

Today is one of our longest running classes our sat morn 9-10am conditioning class.  This class is strictly running, agilities, cardio, conditioning, ab work, sprints etc.  There is no lifting on the weekends as all my clients, teams, groups hit the weight hard throughout the week. Today we warmed up through our dynamic warm up. […]

I was having a Coach to Coach conversation today with a younger fella who is in fact a Varsity Level Coach. He was lamenting to me how the area's kids are "soft".  They can't take criticism, and under pressure they fold. We discussed further how parents disabled their sweethearts into one of the reasons we […]

Today we had our powerlifitng squad hit safety bar box squats against bands.  10x3 was on the agenda.  After that they performed shrugs heavy, leg curls then heavy abs.  Sleds at the end was optional if time allowed. I hit my wimpy ass workout of bb shoulder presses then inclement DB bench press.  Making sure […]

FBB Bench Warm-ups: 3x5 Pull-aparts: 50 GHR: 2x10 FBB Bench: 175x5/205x5/235x5/5x10@185 Hammer Rows: 2x20 w/pause Pull-ups: 4x5 with pause Split Squats: 2x10 Firstly, rows before pull-ups is stupid. Secondly, all this volume is killing my lower body.  The upper body stuff feels fine.  The added volume on my bottom half is taking its toll.  Nothing […]

Day 1 - Clean - 2x3, 4x2 Snatch - 2x3, 3x2 BB Lunge - 4x5ea SH Press - 4x12 Curls - 3x10   Day 2 - Clean 4x4 Squats - 4x5 Push-ups - 50reps Lunge - 4x5 Row - 4x12 Tricep - 3x12   Did a little more this time...again, dry content but I have […]

So i leave off with dad still alive after the big one, a meeting just being completed, and life turned upside down for the past 2 years. In looking back this is where my hobby of powerlifting stopped, it wasn't fun for me anymore. So much turmoil surrounded it from a couple different things that […]