After three shitty nights of sleep, I woke up tired yet again. So I decided not to ride my bike to work today and get the added rest. Possibly THE hardest thing for me to do is take time off and walk away from any normal activity. I am so trained and disciplined in my […]

Or some variation of it + Videos.

I have everyone in the program keeping a journal of their training. I do it so they can see the actual progression of our four big lifts. When we do accessory work, I do not favor maintaining the biggest numbers for those exercises. Yes, we keep them, but they don't have to improve drastically from […]

I have a nifty growth on the top side of my foot. Looks like a Ganglion Cyst, but a BIG one. Its size puts pressure on the nerve next to it, causing my big toe to tingle and sometimes feel like a sock has curled up under it. Anyway, I'm having surgery on it in […]

I'm not feeling very insightful today, so here's today's package. Get 'em. Today's Training: Cycle Daily Dynamic Bench: 10x3 Dynamic OHP: 10x3 Stability Ball Push-up: 5x10 DB Lateral Raise: 4x10 Shrug: 4x12 C/S Rear Trap Shrug: 4x12 Dead Hangs: 35 seconds using the Fat Gripz today. Not too many people made this one. Cycle

Life is going to get hard sometimes. So get the fuck up and get your shit together. You're either an ocean or a puddle. People walk through puddles like they're nothing. Oceans fucking destroy cities. Today's Training: Cycle Front Plank: 2x35 sec 3" Plank: 2x35 sec Push-up: 2x10 Jump Squat: 2x10 GHR: 5x12 Max Effort […]

This is the peaking block that goes with my 531 Mashup training program. Time to go for some maxes.

I give everyone the benefit of the doubt about "things" in general. If a person does something wrong and they have no idea about it because they were never taught, then that person is IGNORANT. Not a problem. You don't know what you don't know. However, if you continue to do it incorrectly after being […]

You probably have it if your over 40.

Many people think they want things but don’t have the strength or discipline. THEY ARE WEAK, not only of the body but of the mind and will. You get what you want if you want it badly enough. Today's Training: Cycle GHR: 5x10 vs. mini band Dynamic Squat: 10x2x wt + Chains Dynamic Deadlift: 10x1xwt […]

“If we learn nothing else from this tragedy, we learn that life is short and there is no time for hate.” —Sandy Dahl, wife of Flight 93 pilot Jason Dahl, in Shanksville, Pennsylvania, in 2002 Today's Training: Cycle Lat Pulldown: 4x10 Low Cable Row: 4x10 DB Row: 4x6 so go heavy Chin-up: 10x what you […]

You are in danger of living a life so comfortable and soft, that you will die without ever realizing your true capabilities. Beware of falling into the trap of complacency and comfort, EVERY DAY you have to do something that SUCKS! Today's Training: Cycle Push-ups / Pull-a-part: 5x10 DB Incline Fly / DB Lateral Raise: […]

I read this on my social media page, posted by a friend who is working her ass off. What she says struck a chord with me and I thought it worthy of a reprint... "Your appearance is not what people should see when they glance at you. It's your spirit and soul, but unfortunately, unless […]

Doing less recovery work during your hardest training block sounds counterintuitive doesn't it?

I often hear, "I can do a LOT more, Coach", which speaks volumes about the participant. However, I don't necessarily want you to do a LOT MORE when we max. I don't have many competitive Powerlifters in my program anymore, but I do have other sport athletes. I use a lot of Powerlifting exercises that […]

Do less

The key to this session is to maintain correct exercise posture while escalating the weight to the point that it almost fails. WHAT? Yes, keep going up in weight until the technique and body posture are compromised. This might be below the normal weight you use for "dynamic day," but that's okay. Maintain proper posture […]

If you are not willing to learn, and practice, no one can help you. However! If you understand what is being taught and put into practice, NO ONE can stop you!!! Today's Training: Cycle: Commute As a "Giant Set" the following exercises (grouped in three) 4x12 1 Supinated Grip Lat Pulldown 2. Tricep Rope Pushdown […]

Getting caught up on last week's log. It was a successful deload week.

Ronnie Coleman, the bodybuilding Bazillion time winner of the Mr. Olympia contest can be heard yelling in the weight room, "Yea, BUDDY!" "Lightweight, baby...yea up, Lightweight!!" Understanding that Ronnie Coleman lifted everything BUT lightweight! Massive weight equals massive muscle, which got me thinking, "What is considered LIGHTWEIGHT?" I could come up with nothing other than […]