11/7/2022 A Different Dynamic Day
Prowler: 10x40 yds x 90* I did this yesterday as I knew I was going to have a late night AirDyne: 5 mins Steady; 15x15/45 ** I had everyone else do this today because of the wet surface outside. Box Depth Jumps: 10x2; Depending on strength levels determine the box height to jump ON to. […]
When Less Is More
How having to rush through training one afternoon has caused me to change my training.
11/4/2022 The Toughness Required to Train With Me...
You have to be ok with getting your ass handed to you and then showing back up the next day. Today's Training: Cycle: Commute Ab Wheel: 4x12 Suspended Knees to Elbow: 4x12 Ab Crunch: 100 reps DB Row: 4x8 V bar Lat Pulldown: 4x8 DB Pullover: 3x12 DB Curl: 4x8 DB Supine Tricep Ext: 4x12 […]
11/3/2022 Every Strong Person...
Every strong person that I know has a story that gave them no choice. So they hardened the fuck up, straightened out their underwear, and proceeded to improve themselves both in mind and body. Today's Training: Today was a great day for training. The gym was jumping and people were STOKED for max efforts. High […]
11/2/2022 "It Doesn't Get Any Easier"
"YOU simply get stronger!" Today's Training: No Cycling. I actually drove a car today because I had to get it SMOG tested. (just another rip off in the state of California in my opinion) AirDyne: 10 mins Single Arm External Shoulder Rotation: 3x10 Rear Delt Destroyer: 1x60-40-20x 35-28-20 Face Pulls: 100 reps DB Lateral Raise: […]
11/1/2022 The Physical Strength of your Body
The physical strength and the condition of your body are directly a result of the strength and condition of your mind! "As a man thinketh..." Today's Training: Cycle: Commute AirDyne: 5 mins steady; 15x15/45 Max Effort Floor Press: 2 RM Incline Hammer Press: 100 continuous reps Incline DB Fly: 4x12 Push-ups: 100 reps Dips: 100 […]
10/31/20222 Where'd everyone go???
What a weird day. I got to the gym in almost record time for my bike ride. NO ONE was on the streets. Yea, I know there isn't anyone on the streets at 4:00 AM, but usually, there's a utility or some police, or early morning delivery vehicles...but today? Nothing! Nada. It was a GHOST […]
10/28/2022 Check Beyond This Headline for Some Real Meat!
YOU always have a choice! Today's Training: Cycle: Commute Concept II Row: 10 mins. Done as a "Giant Set" in order: Pull-ups: 10x2 Push-ups: 10x4 Chin-ups: 10x2 Dips: 10x4 Blast Strap Row: 100 CONTINUOUS reps. Move the feet back as you fatigue. But whatever you do, DON'T STOP! If you do, you start over at […]
10/27/2022 Keep it Simple!
Start where you are. Use what you have. Do what you can. Do your SQUATS and Drink your water. THAT'S IT! Really! Today's Training: Cycle: Commute Dynamic Squat: 10x2 Dynamic Deadlift: 10x1 GHR: 3x12 Reverse Hyper: 3x12 Cycle: Commute Short, Sweet, and to the point.
19/28/2022 Return of the Heart Popper
We had gotten away with a day dedicated to conditioning. Remember folks, it's "Strength AND Conditioning". So, back in it went. There is nothing like the site of a group of people sweating their ever-loving heads off while panting like a hot scene in a porno movie. *Not that I would know anything about that... […]
10/25/2022 Anything Worth Doing
I had a couple of questions regarding the increased amount of sets we were doing today for Dynamic work. Physiologically speaking (big words) the more significant the training age of a person (which is not to be confused with chronological age) the fewer complete sets that can be done because the amount of muscle recruitment […]
10/24/2022 Yes, I Judge People...
I judge people based on how they react when they fail or don't get what they want. Then I treat them accordingly. Today's Training: Prowler: 10x40 yds x +50 lbs (less rest interval) Dynamic Squat: 10x2x50% Dynamic Deadlift: 10x1x60% GHR: 3x12 Reverse Hyper: 3x12 Cycle: Commute
A Theoretical Question On Assistance Volume
In my never ending pursuit of refining my training I am left pondering this volume question.
10/21/2022
Occasionally I like to put into the program "As Many Reps As Possible" or "AMRAP" instead of a prescribed number of reps to obtain. Two things happen: You have to go BALLS OUT! Because the next guy knows what you did and no matter what, he or she wants to kick your ass to claim […]
10/20/2022 Technology Pisses Me Off
I had to rewrite a couple of rules on the board today after yesterday's gfaws. My gym is a Coaching facility. We don't have mirrors or a lot of glitz and amenities. We have weights! A lot of weight. We have three mono lifts, three reverse hypers, a dozen GHRs, five benches, Two power racks, […]
10/19/2022 If You Really Want to Get Strong and Fit...
If you really want to get strong, and conditioned, you have to give away only ONE thing... You're EXCUSES!!! No one cares about your excuses. No one pities you for your procrastination. No one is going to coddle you for your laziness. It's YOUR ASS MOVE IT! Today's Training: Cycle: Commute Concept II Row: 10 […]