I can't powerlift like I want and I don't want to compete in bodybuilding so what's a meathead to do... Powerbuild!

Learn how to let go and move on Stand firm on your core values Embrace and stay cool with change Control your thoughts. Happy ones= Happy life Don't be an asshole Be happy for others Allow yourself to be ok with making mistakes Listen to your "inner" voice When in charge; TAKE charge. Be responsible […]

Sometimes there's physical struggles to overcome. Unfortunately, sometimes those bleed into mental struggles as well.

Your face. I'm done. 2 words for this coach log. See you next week.Seriously, your face does irritate the shit out of me but there are other things that irritate me, too. Some will say that trenbologna sandwiches make people irritable (if you don't get the reference, that's on you). After competing for as long […]

Mental toughness is when you can find fuel in an empty tank. Getsum Today's Training: *Run: 5K; 29 ish minutes *Cycle: Commute; I was tired 31 minutes All reps are negatively accentuated. DB Row: 4x10 Pull-ups: 10x3 Chin-ups: 10x3 DB Pullover: 4x10 BB Curl: 4x8 Dips: 4x10 DB Preacher Curl: 4x8 DB Supine Tricep Extension: […]

Up the Ante make sure that you persist until you succeed. Bounce Back Quickly From the Unexpected almost 100% of the time, things won’t go as planned Train For Mental Toughness by Visualizing Whatever goal you’re trying to achieve, visualize yourself persevering, getting over obstacles, shutting out your inner critic, and ignoring naysayers. Recite a […]

It sucks.

Everyone talks about how intense they train. I've yet to come across any man that says, "nope, not today. I got up to be a pussy and not hurt" and still when it comes time to "man the fuck up" and really grind, I see a lot of people simply give up because it hurts. […]

I'm going to start letting people know what I actually think. That should do the trick. Today's Training: *Run: Sprints; 12x60 yds x 75% *Cycle: Commute; 28 mins. Bench: 5 RM; Then reduce the weight to Dynamic Weight for one set of max reps. Cable Crossover: As few sets as possible to reach 100 reps […]

Today: *Run: 5K; 26 ish minutes *Cycle: Commute; 27 minutes Prowler: 10x 80 yds Low (and I mean LOW) box squat: 5x10x45 GHR: 4x12 Deadlift: 4 RM Alternating Forward Lunge: 100 on each leg *Cycle: Commute; 25 minutes. I just hauled ass.

I read a lot. No! I mean A LOT!!! I read many of the articles here at EliteFTS to have a conversation with anyone on the team even if by chance. I read many articles on "other" sites so that I can compare and YES, judge. I read books repeatedly to bring back "ah-ha" moments […]

I don't care what anyone says, I don't motivate you. Music doesn't motivate you. PMA books and audio does NOT motivate you. It may and often does EXCITE you, but motivation comes from either moving towards something, like a goal, dream, a WANT or Away from something like being a fat bastard, heart issues, health […]

This week has been bitter-sweet for me. My college kids are going back to school, and a few of my adult participants have sold their homes and are moving out of the area as well. The gym is emptying out like the Boardwalk at the beach when summer comes to an end. I have a […]

Greatness lost. Greatness known.

"Because fit people with a physique is much more than how good they look... A well-built physique is a status symbol that reflects your hard work. Money can't buy it, nor can you inherit it. You can not steal it, nor can you borrow it. You can not hold onto it without constant work. It […]

We all have exercises we like and will do them without question. However, they are the ones we tend to be really good at and probably don't need. Then there are those exercises that we loathe, No HATE! If we are going to "cherry pick" training sessions, it is without a doubt the sessions that […]

Weight Training for the most part is about "Time under Tension". Most of the time we think about the tension part, which means we must lift MORE weight to improve. We can also at more time to that tension and we do so by adding either reps or sets. However, there is a THIRD option […]

It’s harder than it looks. How to video too.

Today I wanted to get everyone jacked and tired and to that end, I had a bunch of pre-exhaustion exercises before the main lift in training. To move the 225 or 250 should have felt like a ton and a half, and it did! Heart rates were kept high, the perspiration was flowing, and muscle […]

Try this for a warm up before your next squat or deadlift session.