You need to stop procrastinating and get what you've needed to do done already. I don't know who that is for, but someone who reads my stuff needs a boot in the rear end. Today's TrainingCycle: Commute 2x10 of the following: Dynamic Bench: 10x3 Push-ups: 100 and they better be good ones. Chest to the […]

Conditioning work and ​how I keep getting deeper into the root of my sciatica/hip issue

"With the courage to begin and the discipline to endure, victory becomes a matter of time." Today's Training: Run: Sprint: 5x100 yds after warm-up Cycle: Commute Ab Wheel: 3x12 Side Bend with a Kettle Bell: 3x15 (go pretty heavy) GHR: 5x10 5 sets of 20 reps of the following in THIS ORDER:

I have had a run on awesome training in 2024. I feel this a great 5/3/1 program for older lifters or athletes who have to mind their recovery and manage fatigue.

Gap/Assistance Day. My rules for this day are, no big barbell movements.Train push, pull, core, legs with as many or as few exercises as I want.

This may bore you. However, it shows nothing extraordinary. Just consistency and will.

Growing up in the Selkow house many rules needed to be adhered to. The standard ones that I'm sure everyone had, like listening to your mom and dad, being home at curfew, doing 100 push-ups, running a mile then praying before dinner. You know, the usual things every parent makes their kids do. However we […]

Today we beat the crap out of our nervous system by doing dynamic work. I remind people weekly that it's not about the weight as much as the SPEED. I can also coach technique better these days because the weight is lighter and the small adjustments and bad habits can be addressed. So how does […]

On everything.

Now that I'm retired I have a little more time on my hands. SWEET! On top of my weekly article/blog, I'm going to start keeping a regular training log.

I have a solid opinion when someone talks of another's "potential". To me, potential is un-used talent. Today's Training: Cycle: Commute KB Ladder: 1-20 Cable Crossover: 4x15 Dynamic Bench: 12x3 Push-ups: 100 PERFECT push-ups. Chest to the floor and then full lockout at the top. Suppose any are done incorrectly the entire workout re-starts from […]

Yes F.I.T. is an acronym for my formula when planning an exercise program. F= Frequency or training bouts per week I= Intensity or how hard or heavy each exercise or the session is going to be T= Total time of that exercise session or exercise chosen If the frequency is 4-7 exercise bouts then the […]

Back in my undergraduate youth, I had a training partner who would write up my daily program and I would do his. Whenever I would take but a minute to write his in its entirety, he would give me a look of "aww shit nah" because he knew those limited exercises were going to be […]

Mobility, a lot of a little goes a long way.

"To live by choice, not by chance. To be motivated, not, manipulated. To be useful, not used. To make changes, not excuses. To excel, not compete. I choose self-esteem, not self-pity. I choose to listen to my inner voice, not the random opinions of others. I CHOOSE TO BE ME." Today's Training: Cycle: Commute 4-way […]

It’s awesome!

I have said time and time again, that if you are going to feel guilty about something, DON'T DO IT! As for worry??? What worries you has mastery over you. Today's Training Cycle: Commute GHR: 5x10 Dynamic Squat: Dynamic Squat: Ab Wheel: 3x12 BOSU Sit-up: 100 Cycle: Commute

I have been so close to being completely pain-free that’s why I can’t give up. Here's what I'm now doing for sciatica relief.

Over the years I have broken down people into the type of learner they are based on their actions when I explain the "how to" of an exercise. The basic categories are: They can be combinations of two or even all three. I have two new people in my program who have invented yet another […]

Discipline isn’t just about being super strict and boring. It’s like a secret sauce for personal growth and success. Think about it: when you have the discipline to stick to your goals and stay on track, you can achieve amazing things. Today's Training: Cycle: Commute Single Arm Farmer Walk: 10x50 yds x HEAVY KB Ab […]