Monthly Archives: April 2014

April 26th has come and gone, and with it, the first fundraiser I’ve ever had the opportunity to chair and see through to fruition. It’s honestly been one of the biggest hassles and one of the hardest  things I’ve ever done. Was it worth it? Oh hell yeah.

For a bit of background, I started at Le Bonheur in September 2013 after a sort of rough ending with a previous employer. Full of vigor and excitement for my new job, I immediately began looking for ways to help the kids. Many children we see at the hospital come from less than perfect backgrounds (as do we all), with little to go home to and sometimes nonexistent support structures/parents.

These kids have very little. And as one who has grown up with the blessing of attending private grade school, private high school, and the college of my choice, this concept was so foreign to me. And as one who’d been picked on in school for one reason or another (I’ve largely kept this to myself), I wanted a way to give something to these kids. To use the strength I’ve gained with strongman to give back to those who don’t have much at all.

The endurance community succeeds brilliantly at this. The strength community is starting to pick up on it, but as it’s largely fractured with different federations, natural vs not, raw vs equipped, etc, there’s a lot of difficulty to get anyone to agree on anything. I wanted to start an annual fundraiser that would involve the community in a strongman type event that they could get behind; one that would benefit the hospital and the kids we care for on a daily basis.

Thus: the ambulance pull was born.

I worked closely with a team from Le Bonheur through the Foundation (big thanks to Carol Matthews for keeping me on task!) and in coordination with Pedi Flite, Security, Facilities and many others. What resulted was a fantastic event in which we raised nearly $4000 for the kids at the hospital, everyone pulled the ambulance, and the vibe was like nothing I’ve ever seen.

There was no music, but yet the crowd was involved, cheering and excited for every competitor. We had teams of 4, 2, and individuals pull the ambulance, all quickly and all with support. I’ve never had the opportunity to be a part of something so positive, and with so much support. Honestly, it was exhilarating. And I had the slowest time of any of the teams or competitors!

People are already talking about how to make it bigger and better next year. And I’m hoping to find a date to better involve more of the members of NBS and the outside community. Who knows, maybe one day it could evolve into a competition all in itself. I’m not going to put any limitations on it and see where it ends up.

I’m incredibly thankful for all the help I received throughout the event. Most of all to my lovely wife, who allowed me to host the event on her birthday. Yeah, she’s awesome like that. Big thanks as well to Big Rich, Jay, and Mike for all their help raising money, running the show, and setting up. Thanks to David at NBS for letting me train folks at the facility, use the equipment, and borrow the megaphone (even though I found out I’m loud enough not to need it).

I’m working on a more comprehensive video, but for now, here’s a nifty one I made with Magisto:

Looking forward to all that I can do to give back in the next year. I think I’ve finally discovered why I enjoy strongman, and why it hits such a chord with me. May I have the foresight to know where I can use my strength to benefit others as much as possible.

Wednesday (shoulders and triceps)
NCL Bench Heavy 3 (Swiss bar floor press 275,285,295,305×4)
Side Raises w/pause 8×8 (30 second break) (15)
Hammer Shoulder press 1.5 reps Max 10 reps (85 each side x8)
Rope Pressdowns press/pause/pulse 5, 3-4 sets of 8 (60,70,80)
DB French Press 4×15 (45 sec break) (55×4 sets, 60×1 sets)
Max Push-ups x3 (30 sec break) (36,18,11)


Monday (Hamstrings,calves,abs)
NCL Squat Heavy 3 (cambered bar 490)
Single Leg Hamstring Curls 6xFailure (45,45,40,35,30,25)
Snatch Grip RDL’s w/ 3 second pause at bottom 4×12 (45 second break) (185)
Swiss Ball Hamstring Curls 10×10 (30 sec break)
Seated Calf Raises 10×10 (30 sec break) (110)
Cable Crunches 10×10 (30 second break) (80)

It’s so nice knowing that I’m actually doing my rep schemes right. On the flip side, its a bummer finding out that I’m so damn out of shape. Strongman is such a tricky wench, and requires oscillations back and forth with fitness and strength to make the optimal competition athlete. I know this, but yet still struggle with it on the regular. It’s hard for a former runner capable of a sub 4:40 mile to realize he’s no longer cardiovascularly fit, if even for a short while.

The plan I have in place will definitely fix this, I just need to trust in the process and let it work. I will get stronger, I will get faster, and my conditioning will improve. Just have to be patient is all. Sheesh.

All that said, cleaning every rep is nasty. Wore me out. And intra workout carbs are amazin. Haven’t been doing this for a while, but holy hell everything felt nice and explosive liftwise despite me otherwise feeling kind of crappy. Anyways, here’s what went down:

Log C&P (clean every rep)

Log x8

135×3

175×3 clean every rep

195x3x5

 

Front Squats

135×5

185×3

225×3

240x3x5 <– upper back was smoked here

 

Pendlay Row

185x3x5

 

DB Curls

20# x5x20

 

V Grip Pushdowns

90x3x25 <– someone took my station and I didn’t care to wait

 

Planks

3×1 minute. I still suck at these.

DONE.

 

Hoping to be back a bit better and tougher come Wednesday. Heavier deads are on the agenda. I will say though that switching back to 40/30/30 (c/p/f) macro breakdowns has me feeling significantly better during the day, and I have more energy to train, and my stomach isn’t all riled up at night anymore. I think I’ll keep it like this for now until other needs arise.

Today was brutal! First time on the EliteFTS Spider bar and it owned me (Bar is about 80lbs).

-Spider bar: 3×3
-RDL’s: 6×8
-45 Deg. Hyp. (Focused on glute activation): 4×15
-blast strap, hanging hamstring curls: 100
– stir the pot trunk stability on red ball: 4x 10 stirs each direction

http://youtu.be/foS3Jye2jac

So it turns out its best to ask the person doing your programming how they specify sets and reps. I’ve always written it as SETS x REPS, but Thomas does it the other way around. I figured this out about midway through this workout when my wrist started feeling weak and crappy and I decided to cut out early on the pressing to save it. Should have known I was in too deep with 10 sets of 3. Oh well. Here’s what went down:

 

Deadlifts, from the floor

135×5

225×3

315x10x3 yes ten sets of 3 reps. Ugh.

 

Axle Press, from Rack

85×8

125×5

175x5x3, 5 sets of 3 here before my wrist felt unstable and crappy.

 

Chin Ups

BW x3x10

 

BB Shrugs

225×100

Did something for abs but don’t remember. Oh well. Now I know how to actually read my program and hopefully won’t my a complete arse of myself for the upcoming workouts. Now I know better ,and can keep my head down and stay after it.

Last Monday’s session. Pretty solid overall, but cleaning every rep is a gnarly wench and is causing me quite the cardiovascular struggle. I’m honestly a bit ashamed of the whole thing but oh well. Here’s what went down:

Log Clean and Press (clean every rep)

Log x8

135×3

175×3

205×1

215x3x3

 

Front Squats

135×3

185×3

225×3

275x3x3

 

Pendlay Row

135×8

155×8

155×8

 

OH Band Extensions

AVGx5x20

 

BB Curl

BARx5x20

 

Reverse Hyper

90x2x20

 

DONE.

Yeah, I’m behind again. The fundraiser I put on was sucking up a lot of my free time, so I’m hoping I’ll be much better about logging and writing articles from here on out. Here’s what went down over a week ago:

 

Stones Over Bar, 48″

230×3

265x4x3

 

Sandbag Carry

250x10s

250×15 s <– eff that

 

Prowler, 4 plates, Max distance in 10′

550 feet = death.

 

Done.

–55% straight weight speed squats:
8×2 @ 335
–NCL Deads max Reps
1.25″ def.–no belt– straps– Opp. Stance 500 for 6
–Barbell complex 4×10 @ 135
Front squats to RDL’s
— hamstring 1 +.5 reps 4×10 @ 25 a leg
— standing SSB round back GM 4×10
1×330 3×420
— big red ball glute bridges 100 reps

Progressive Medball Chest Pass 8×3 (8,10,12)
Decline Hammer Press 8×8 (30 sec break) (80 each side)
Incline Swiss Bar Bench 15,12,10,8,6 (115,135,155,175,195)
DB Bench 1.5 reps 10 reps max sets (50 x2,8 reps set 3)
Concentration Curls 8×8 (30 sec break) (30)
Cable EZ Bar Curls 1.5 reps 10 reps max sets (60 x 4 sets)
Single Arm Gripper 8×8 (30 sec break ) (60 lbs)


Today was my first day attempting speed bench in about two months. I was not in excruciating pain but it definitely irritated my triceps. I don’t think I will be doing much of this during this training cycle. I will be saving my triceps for Max effort lifts.

DE Bench 52% 10×3: 190lbs
A1- DB Incline 15-12-10-8-6
A2-Lat Pulldowns 15-12-10-8-6
A1- banded push ups max – 80% – 60%
A2- pull ups Max – 80% – 60%
DB ITY pyramid 1-10
Low rows 6-8-10-8-6

Pulldowns 1.5 reps Max 10 reps (80,100,120,130)
Neutral Pullups Max 6 (BWx4 sets)
Meadows Rows 1-2-3 max sets 8 reps (45)
Hammer High Rows 8×8 (30 second break) (65 each side)
Neutral Wide Cable Rows 15,12,10,8,6 (100,120,130,140,150


)

I can tell I haven’t lifted heavy in a whole but I was pleased with what I did on ME work. The rope Pressdowns were brutal. Lots of pain and soreness the following day.

NCL Bench Heavy 5 (fat bar 305×4)
Side Raises w/pause 8×8 (30 second break) (15)
Hammer Shoulder press 1.5 reps Max 10 reps (75 each side x9)
Rope Pressdowns press/pause/pulse 5, 3-4 sets of 8 (50,60,70)
DB French Press 4×15 (45 sec break) (45)
Max Push-ups x3 (30 sec break) (33,16,13

)

Today is the first day in a very long time that I missed a lift. I decided on this max effort variation at the last minute. That and the energy at the gym was just not behind me today.

Speed squats 52% (8×2)
Sumo-paused-100lb vest 3×3: 455-475-485 missed third rep (never got upper back tight, needs work)
BB Complex
4×10:
A1:Squat
A2: RDL’s
A3: clean pull
A4: hang clean

http://youtu.be/osuLyxHBfL4

Had a little tricep pain after these Push Presses.

Push press 3×3: 185-200-215
A1: Incline press 15-12-10-8-6
A2: blast strap rows ^same reps
A1: close grip bench 8×8 (135)
A2: blast strap scarecrows 8×8 non stop
Abs

http://youtu.be/LeMZEy25lPI

Back at it again yesterday. None the worse for wear from Monday, albeit a bit sore. As I write this now, though, I’m amazed at how brutally sore my upper back is. I think I finally figured out how to properly shrug. So elite.

Also, took an interesting gamble tonight and knocked out my deadlifts beltless. My thought being that if it’s at or under 80%, I shouldn’t have significant issue performing beltless from a stability/safety standpoint, and in the long run it should help with overall strength. However, with my tendency to crab back at heavy weights I’ll stick with my belt and keep my spleen within my body, thanks. And honestly, it felt pretty good, even if my glutes weren’t firing well from all the damn log cleans I did Monday.

Axle felt slightly sluggish tonight for whatever reason. Never felt heavy in the rack position or anything, I just had some difficulty finding the groove. Of course when I did about the 3rd rep of the 3rd set, it practically flew through the roof. Need to be more aware of my warmups I think and spend more time getting in the groove instead of just jumping into weights too fast. I know better than that.

Anyways, here’s what went down:

 

Warmup

BB Complexes, Light Plyos, Contract-Relax Hip Flexors into extension

 

Deadlift, from the floor

135×5

225×3

275×3

315×3

365x5x3

 

Axle Press, from rack

125×5

175×3

215x5x3

 

Chin ups

BWx3x12 (lots of negatives towards the end)

 

BB Shrugs

225×100 (sets of 20)

 

Leg Raise to Hip Thrust

3×10

 

DONE.

 

Will try to get footage of that ab exercise next time I train it. It’s definitely a fun one and worth keeping in, especially when my grip/shoulders can’t always tolerate toes to bar. Since I have to work this weekend, I’ll be back in the gym Friday morning to knock out my events work. Not optimal, but such is life. Training some more folks for the ambulance pull early on too. Should be a fun one!

First day back to semi heavy lifting after injuring my back at my latest competition. Used the spider bar from EliteFTS for the first time and I have to say that it was tough. It swings like a cambered bar and dumps you like a yoke bar. Very brutal on the upper back. I feel good and haven’t been having any pain in my thoracic spine since the injury. I try to do mobility work and get adjustments regularly and it seems to be helping. This was a pretty tough hamstring workout. Still keeping the accessory volume pretty high.

NCL Squat Heavy 5 (Spider Bar onto soft box 445×5)
Single Leg Hamstring Curls 6xFailure (45,45,40,35,30,25)
Snatch Grip RDL’s w/ 3 second pause at bottom 4×12 (45 second break) (135,155,175,195)
Swiss Ball Hamstring Curls 10×10 (30 sec break)
Seated Calf Raises 10×10 (30 sec break) (90)
Cable Crunches 10×10 (30 second break) (70)

I’ve been getting a ton of questions in the gym lately in regards to shoulder issues. The powerlifters are gearing back up for another meet and things are getting heavy again, the strongmen are working the press hard again, and so all the nasty issues, aches, and pains start to rear their ugly heads once more.

“My elbows kill me when I squat, and then get worse when I bench”

“How come my shoulder hurts when I deadlift?”

“Do you know anything I can do to keep my shoulder from feeling like crap when I bench?”

And the list goes on.

SO WHAT’S THIS ALL ABOUT?

Thing is, in the large majority of cases at NBS, the answer is simply this: lack of mobility. So far I’ve talked to one lifter who had a torn labrum, which is an entirely different issue. Damaged structures may need surgical management. There are ways around surgery, sure, but those in general are for the mortals who don’t lift stupidly heavy things for fun. For those who train heavy, hard, and often, if it’s torn bad enough, you might as well get the surgery and rehab out of the way and get back to training. Hence your own “bloody mess” to deal with.

But mobility? You can fix that. You just have to be dedicated enough to do it. And no, I’m not talking about a 30 minute warm-up that requires a protein shake to make it through before you begin your actual training session. That’s just silly, and is the source of a major pet peeve of mine (for another article though). 15 minutes should be more than enough to get you ready to train. That said, you should probably be spending another 10-15 minutes throughout the day working on your weakest/tightest structures to ensure progress. I try to make it a point to address hip flexors and my shoulder ER almost every day, and I’d hazard to guess that the vast majority of lifters at NBS and elsewhere could benefit from doing the same.

ANATOMY OF A BEAST

So the shoulder is a particularly difficult structure to wrap your head around if you haven’t been in any healthcare classes before. I could post pictures and talk about individual muscle groups, but in my opinion, that’s a little much. I don’t need to prove to you that I know science-y stuff. To keep it simple, we’ll talk about basic movements: 1) Supination and pronation at wrist/elbow; 2) Internal and external rotation at the shoulder; 3) Flexion overhead at the shoulder without thoracic substitution.

Remember this: in order to have the mobility to reach every which way, you end up sacrificing stability to some degree. Or, conversely in the case of many lifters, to gain stability, your muscles and connective tissues tighten down so much you lose mobility.

I’ll put it another way: can you reach your arm behind your back and scratch just below your shoulder blades? No? Benching will probably end up being pretty nasty for you then. Can’t fully supinate your wrist or externally rotate your shoulder? Deadlifting with an alternate grip is going to be a ticking time bomb for you.

Now don’t take this the wrong way, I’m not saying you need to be Gumby to bench or deadlift well. Far from it! However, if you can’t move well through the pattern of a press, how well do you really expect it to go when you load it up heavy and try the same thing? Same with the deadlift: if you can’t get your hand all the way into position for an alternate grip without weight, then what is a max attempt doing to the tissues in your shoulder? So, my solution is this: try this mobility routine I’m going to outline for you. Do this each and every time before you press. You may even want to do the overhead band mobilization before you squat or deadlift too.

THE PROGRAM YOU’LL HATE (LOVE?) ME FOR

1) LAX Ball Pec & Under Clavicle Areas
a. 1-2 minutes to each area listed
b. Find a spot that feels awful, then hold for ~10 seconds or until it becomes painful
c. Remember “hurts so good” does not equal “pain”!
2) Overhead Band Mobilization
a. Toss a grey band over a squat rack
b. Stick your hand in, rotate thumb to ceiling and sit back like a squat.
c. Do your best to keep your rib cage down. You want a straight line between arm shoulder and torso.
d. Don’t force it, but this one will be uncomfortable. 2 minutes each arm to start.
3) Internal Rotation Walk Aways
a. Find a column, rack, or piece of sturdy equipment to grab onto.
b. Facing away from structure, reach hand behind back and grab structure.
c. Squeeze Shoulder Blades together.
i. Most should feel a significant stretch here. If so, 2 mins each arm.
d. If no major stretch, Keep shoulder blades squeeze and gently step away from structure until you feel a stretch.
i. Hold here for 2 mins each arm.

THUS, ERGO, CONCORDANTLY

Boom. Done. Finito. That’s it. 10 minutes of your time to mobilize most major shoulder structures and get things ready to move. Now if you stick to this honestly and are still having problems, let me know and we can work out a more specific mobility program suited to your needs. Or I’ll be able to tell you if the problem is beyond conservative management. Either way, at least you’ll be on your way to better shoulder health, and hopefully bigger numbers as well.

Stay Hungry, My Friends.

Taylor Weglicki, PT

Have you ever heard the phrase, “Aim for the moon and if you miss, you’ll land among the stars.”? Well, that’s a pretty stupid phrase, especially if you’re an astronaut. I don’t agree with setting goals, only reaching them.

The fitness realm is rife with bullshit goal setting. I am sure anybody can name at least a hand full of people (themselves included) who has done the whole “I need to lose 5-10 pounds” thing yet failed over and over again to reach that goal. You know what you learn about yourself when you fail to reach a goal? That you are weak and that in the event that something gets tough enough, you will crumble and make excuses. Instead, before making goal statements, you need to first consider the actions needed to reach the goal.

If your goal is to climb a twenty foot ladder, then you must address the fact that you will have to climb each rung, one at a time. If the idea of climbing rungs is too much for you, then you need not to set a goal of climbing a ladder. However, if you can accept the idea of climbing rungs then you should set forth with the idea of focusing on each rung and each rung only. The same can be said of fitness goals.

If your goal is to lose 10 pounds in a month, then you must address the requirements for achieving this. If you (or someone else) determine that in order to lose 10 pounds you must train 5 days a week, refrain from eating anything not on your diet, and get 7-8 hours of sleep every night, you will have to decide whether this is a reality you can handle. If you decide you can’t live without your wine or some cookies, don’t set that goal. If you decide that you can’t prepare your meals ahead of time, don’t set that goal. If you know when work gets tough or if your friends ask you to go out for dinner and drinks you’re going to cancel your workout, don’t set that goal. However, if you decide you are up to the task, then you must focus on each moment in and of itself. Focus on eating the right breakfast, then focus on getting your lunch ready, focus on saying no to the birthday cupcakes at work, focus on getting to the gym on time and kicking ass, then focus on eating the dinner you had planned earlier, then focus on getting to sleep at the right time. All together, the tasks can seem overwhelming but individually they are easily accomplished.

There is nothing wrong with not setting goals (I know that is hard for some people to believe I said that). For many people, just trying to eat right and work out from time to time is all they can handle. If you fall into that category, just keep doing what you are doing. It is better to set a 5 pound weight loss goal every three years and actually reach it than to set a 10 pound weight loss goal 5 times in a row and fail every time. When you are batting a thousand in terms of reaching your goals, you will have the confidence necessary to reach levels that others dream of.

Do not take this as me telling you how to live your life. I’m 26, not married, and don’t have any kids. For most people, that’s enough of an excuse to disregard anything I might say. But if you’re in the same boat as me or open minded enough to listen to what I have to say, hopefully you can absorb a little of my minor wisdom.

One beneficial aspect of being a trainer and gym owner is I get to hang out with all kinds of different people every day. And, I usually get to be around them in an environment in which they are actually themselves and not putting on their business or family “hats”. Overtime I get to see and learn different qualities in people that I like and want to mimic or dislike and want to avoid. After several years of this I have been able to classify three basic qualities I want to strive for in my life.

The first quality is simplicity. I define this as focusing my life towards the people I love and that in which I love. Everything outside of these two is as low as possible on my importance list. In other words, neither the car I drive nor the house I live in will ever give me the happiness I get from being around my family, my friends, my girlfriend or from training. It is not that I will drive a crappy car or live in a crappy house just because, but that I know their role in my life. If my favorite show is on but my Mom wants to go grab dinner or it’s time to work out, that show (despite being my favorite) immediately becomes nothingness. Your money and your time will reflect what is important to you.

The second quality is strength. I am not necessarily referring to physical strength (although I believe it is extremely important as well) but rather strength of life. I know at some point down the road, life is going to get tough. I’m going to get cancer, someone I know is going to die, I’m going to go into a financial/marital/health crisis, etc. I don’t know what it will be but I know it’s inevitable. I want to be prepared for when this day comes. I believe you must be mentally strong, emotionally strong, spiritually strong, and physically strong to handle these types of situations. Hopefully, beating the crap out of myself physically for my entire life will allow me to face the tough times a little better than if I didn’t.

The final quality is passion. I believe everyone needs a passion to pursue whole heartedly. This DOES NOT have to be fitness. In fact, for most people it shouldn’t be. I’m not saying become unhealthy, but do something that develops you as a person and makes you happy. If your passion is music, you consume yourself with developing your musical talents. If your passion is writing, spill your ideas on paper as often as you can. If your passion is Harley-Davidson, you buy every piece of Harley-Davidson swag you can get your hands on and ride your bike till your ass goes numb (love you Dad). Do not waste your life trying to fulfill another person’s dreams or desires. Leave a stamp on the people you encounter and dominate life till you take your last breath.

NBS Fitness was created for the purpose of making people better. Pure and simple, I wanted to expose people to the highest level of training possible to allow them the greatest stimulus for growth. When referring to higher training, I do not mean a higher intensity necessarily (although that is the case sometimes) but more so I mean a higher cognitive approach to the development and implementation of specific training programs. These programs are intended to provide the necessary stimulus needed for the continual development of my clients, whether they are professional athletes or people looking for general fitness. When it comes to athletes, specifically high school athletes, I see a need for this type of programming and development. This article is not a critique of anyone’s program nor is it saying that there is only one way to achieve athletic development. Instead, this article’s purpose is to educate and suggest possible changes that could be implemented to ensure the athlete’s greatest chance of success. In the end, NBS Fitness wants to help athletes achieve healthy and successful careers, for as long as they choose to play the sport.

Why is a system of athletic development important?

One theme that I find myself constantly referring to is the idea of having a system of athletic development in place to ensure the athlete is matured correctly throughout his or her athletic career. This period usually begins around age 7, continuing on through high school if the athlete chooses, and on into college and professional sports if the athlete is good enough and chooses to continue. Currently, in the United States there is no unifying system in place for this type of development. Schools are required to meet certain standards in reference to children’s cognitive learning but their physical development is mainly left up to parents and coaches without any specific standards to meet. One might ask why a system of development should exist and what the benefits are. In regards to such a question, I like to refer to the Soviet Union’s system of athletic development. Political issues aside, the Soviets were the best at developing top level athletes, and their dominance in the Olympic Games is a credit to this system. T his systematic training routine was revolutionary for its time and allowed the Soviet Union to rank first in total medal count 14 out of 18 games, and come in second in total medal count in the other 4. After the collapse of the Soviet Union, 12 of the 15 former republics competed together and took first place in total medal rankings again in 1992. In weight lifting, the Soviet Union, despite only competing in nine Summer Olympic Games, still holds the record for most medals and most gold medals.

In a school, a system of athletic development is equally important. Take a look at De La Salle High School in California which holds the greatest winning streak in high school football history with 12 perfect seasons, 12 state titles, and 151 wins in a row. Their coach, Bob Ladouceur, is credited as being the mastermind behind such an incredible feat. When asked about the win streak he said, “…we had a system and it was effective…we always wondered what we could do each day to get better-how we could improve our weaknesses-and that also includes the offseason.”

South Panola is well known in the Mid-South to be one of the greatest high school football programs in the country. In fact, in 2010 they won the High School National Championship making them the best program in the country. Lance Pogue, the head coach for the team, stated that winning the national title was his goal when coming to the school in 2007. The school has won 8 state championships and in their national championship year they outscored opponents 687-117. When referring to that fact Pogue said, “Sometimes we get overlooked in high school football because we aren’t Florida, Texas or California. A lot of that has to do with population and we can’t control that.”

Football isn’t the only sport that can be affected by a quality system. In fact, the entire athletic program can gain from it. Look at school like Long Beach Ply in California, Dematha in Maryland, Saint Thomas Aquinas in Florida, Punahou in Hawaii, and Cheery Creek in Colorado. They were named the country’s top high school athletic programs by Sports Illustrated. Long Beach is known for having a great football team along with holding the state title in boy’s golf, boy’s tennis, cross country, and badminton. Dematha has lackluster facilities in which the wrestling team practices in an old auto warehouse, and the football team doesn’t have a home field. Despite this, their basketball team is nationally ranked and 39 of their 180 graduating seniors received athletic scholarships including 17 Division I scholarships when the SI article was written. St. Thomas Aquinas has been named the State of Florida’s best sports program 19 of the last 20 years. Punahou has won 318 state titles in 20 sports with dominance in volleyball, swimming, and diving. Cherry Creek has won 162 state titles with a 316 match win streak in men’s dual tennis. Girl’s swimming has also dominated with 21 state titles.

When it comes to athletics, the obvious goal is to win games. Games are won by individual players winning individual battles on the field, court, track, etc. The best athletes will win the most battles and so the goal is always to have the best athletes. In the professional ranks, these athletes are acquired through drafts and trades. In college, these athletes are recruited and given scholarships. In high school, most times, schools are given athletes based on who enrolls. Therefore, the teams who can develop these said athletes the best will be able to win the most games. Win games, win championships.

What is the importance of an athletic development coach?

The person in the NFL with the most Super Bowl rings is not a player, nor did he ever play college football. This man is Mike Woeick and he is the Strength and Conditioning Coach for the New England Patriots. In fact, only four strength and conditioning coaches have coached nearly half of the teams that have played in the super Bowl in the last 19 years.

Another example of the effectiveness of a strength and conditioning coach is Boyd Epley. Epley was the first full-time paid strength coach in college football when he was hired by Bob Devaney in 1969 to be the head strength coach for the University of Nebraska football team. Prior to the hiring of Epley, program wide strength and conditioning, in-season, and off-season workouts were almost nonexistent in college football. The first two years Epley was at Nebraska they won national titles. Currently Epley is the director of the National Strength and Conditioning Association.

Brad Roll, former Miami Hurricanes’ Strength Coach is credited as forging the identity of “The U” during the University’s dominance in the 1980’s.

Marv Marinovich studied Eastern Bloc training methods, and was hired by the Oakland Raiders as one of the NFL’s first strength and conditioning coaches. During his time there, between 1967 and 1970, the Raiders finished first in their league. Also, Marv is credited for the creation of his football prodigy son, Todd Marinovich. While Marv’s means could be argued as a bit excessive, Todd was a phenomenon of a high school athlete.

The strength and conditioning coach in American athletics is a relatively new idea to the development of athletes. Although strength and conditioning coaches were being hired sporadically by NFL and NCAA football programs in the 70’s and 80’s, it hasn’t been until the last 15 years or so that most sports have employed the use of strength and conditioning coaches at the professional and college level. However, still some colleges and most high school programs have yet to follow suit. If a strength coach is present, he or she is usually only involved in football. Also, most professional and college strength and conditioning coaches are required to have a degree in an exercise related field, a CSCS through the NSCA, and/or many years of professional experience. I find that this is rarely the case at the high school level which is disturbing since the period of youth and adolescence is the time frame in which athletes are the most malleable and have the potential for greatest improvement and greatest harm.

What are some major issues we face in the development of our youth and adolescents?

The biggest issue I see when it comes to the development of our athletes is fragmentation of the athletic career. This refers to the passing along of athletes from one sport to another and from one coach to another without a unifying vision for the athlete. Often times a youth athlete will play football in the fall, basketball in the winter, baseball in the spring, and soccer in the summer. This is great for the youth’s development because he will acquire varying motor skills from each sport that will help keep him balanced and raise his overall physical preparedness. However, the football coach develops the athlete without any regards to the basketball, baseball, or soccer season. The baseball coach develops the athletes without any regards to the football, basketball, or soccer season and so on and so forth. This is detrimental to athlete because there is no one looking out for his overall athletic development. Instead, each coach is only trying to develop the youth into a better sport player instead of a better athlete. This usually continues on even into high school with coaches disregarding any development that is not directed towards progress in one particular sport. This can limit the athlete’s overall development which in turn will limit the athlete’s specific development in his or her specific sports.

Another issue that I commonly see is early specialization and subsequent overuse it causes. Former coach for the championship Chicago Bulls and LA Lakers is credited with saying, “40 million kids play sports, and most of them are between 7 and 12. By the time they are 13 more than 70 percent of them have stopped playing because it’s not fun anymore. All of a sudden when kids get into junior high, we feel this need to have them become professionals, and the coaches become professionals. The message I’d like to get out to them is to honor the game. The goal, or the victory is important, but team sportsmanship, the athletic endeavor itself is just as import.”

Most team sports are actually late specialization sports and young athletes have not matured enough to handle the extreme competitiveness that we place upon them. This in essence retards the development of the athlete instead of speeding it up. In fact, there is a large amount of research showing the increased injury risk with specialization in one specific sport at a young age instead of a well rounded youth athletic program. Youth baseball pitchers that pitch more than 100 innings a year are almost guaranteed an arm injury later on if they continue playing. This may seem like a lot until you realize that middle school baseball players are playing spring, summer, and fall ball in addition to receiving specific instruction sessions with their pitching coaches. Baseball, basketball, and soccer seem to be the guiltiest of early specialization. This leads to an unbalanced, undeveloped, injury prone, burnt out adolescent.

With the addition of strength and conditioning to the professional and college ranks, many parents, coaches, and “trainers” have caught on to this and decided that they too should implement some strength and conditioning into their kids and their programs. While with good intentions, I often times see improper implementation and introduction of such drills and programs. There are many variables that go into the general physical development of athletes, especially at the youth and adolescent age. Failure to fully understand and implement these can not only lead to a less than optimum developmental process but also an increased risk of injury, both acute and long term. Factors involved include the athlete’s age, the athlete’s training, emotional, and mental age, what sport(s) they are playing or play, what part of the season they are in, genetic factors, prior injuries, injury risks inherent to their sport, facilities, equipment, number of athletes training with said athlete, specific strengths or weaknesses, etc. Without a knowledgeable coach in place that can account for all of this AND teach it, the athlete suffers in the end.

One final problem that I see that goes along with the previous issues is the lack of multi-year and multi-seasonal programming. Athletes are in need of general physical preparation (anything that isn’t sport practice) in addition to their specific skill preparation (sport practice) throughout their careers. This means that only training with weights prior to their season or for a month or two post season is not enough. An athlete needs to be doing some type of GPP work from the beginning of their athletic career till the very end of their athletic career without breaks and blocks of no training at all. Obviously, the degree of their GPP work will vary based on all the factors stated above but it must be continuous. Because of this, it must be well thought out and well managed with a wider outlook than just a specific sport, season, or year. General physical preparation allows the athlete to achieve higher levels of athleticism by raising his capacity to get the most out of his skill specific work without incurring an injury.

Although these are just a few issues that we face in the development of athletes, I feel as though they are the major ones. If we truly want the best for our children, then I see no reason not to begin to move towards a better way of doing things. Yes, it will allow our athletes to compete at a higher level and therefore win more game,s but it will also give them the chance to get the most out of their time spent in the sport, whether that be through middle school, high school, college, or even the professional ranks. NBS Fitness is committed to helping athletes, parents, and coaches realize this type of development and to improving the athletic career of our youth and adolescents.

We’ve all heard, said, or been told the phrase “You can do it!”. But is that phrase really fair? I mean, is it fair to place that type of responsibility on somebody? You see, by inferring that somebody “can” do something you are also inferring that they can “not” do something, and that the differing factor would be mere choice. That is a heavy a burden to place on somebody, so much responsibility for one’s own fitness, health, or performance.

Can you look in the mirror and feel comfortable saying “This is the body of my decisions, both good and bad.”?

If it is true that “we can do it”, then why do so many people not do it? And why is their overwhelmingly collective answer that they can’t?

Instead of “You can do it!” would it not make more sense to ask “Can you do it?”. That way, they could either answer yes or no and then motivation could be applied to further achievement or motivation could be withdrawn to save wasted time and energy.

In a society consciously aware of their struggle to improve health, fitness, and performance, how can one illicit change towards whatever desired outcome they seek? In one of my previous articles I wrote about accumulation and accommodation (you can read it here http://nbsfitness.net/uncategorized/accumulation-and-accommodation/). The gist of the article is that the body will adapt to whatever stress you place upon it, both good stress and bad stress, and accumulate these adaptations over time to reflect your current state. A good way of looking at it is like a balance scale with good stress ( good decisions) on one side and bad stress (bad decisions) on the other side. The more good decisions you make, the less of an effect the bad decisions will have and vice versa.

Looking at this way, our ability to accumulate good decisions will determine how fast we achieve (and to what degree we achieve) higher levels of health, fitness, and performance. If we have a set plan in place to achieve these goals, then our adherence to this plan will determine how much and how quickly we accumulate good decisions. If we adhere to the program 100% then we will achieve set goals at the fastest possible rate. If we adhere to the plan 90% we will achieve goals slightly slower. If we adhere to the plan 80% we will achieve goals slightly slower and so on and so forth. Adherence of 100% is very tough though, and can cause burn out fairly quickly.

Our operational comfort zone is the degree to which we can adhere to a plan over a prolonged period of time without getting burnt out. While a 100% adherence rate might be the fastest, it also might be the least realistic. The goal will determine the level of adherence needed to achieve it. The optimal adherence is 90% and, if the goal is an event, the adherence rate should approach 100% the last 4-6 weeks. So, if a person is preparing for a bodybuilding show, powerlifting meet, endurance race, or even a beach trip, then we’d like to have the person work at 90% up until the last month or so and then lock it down the last 4 weeks. This would allow the person to achieve the highest level of success possible for their situation.

To calculate your adherence level, you just take all possible training, dietary, and lifestyle decisions that have an effect on your goal and determine which ones you do perfect and which ones you goof up on. So if we decide that in order to achieve your goal of having a lean stomach, you will need to complete 5 specific workouts a week, eat 5 specific meals per day (35 a week), and go to sleep on time 7 days a week then you have a total 47 possible decisions that can get you closer to your goal. Anything that is not done exactly as the plan states is considered a bad decision, there is no gray area. In order to achieve 90%, you need to not mess up more than 5 times. So let’s say Monday you’re in a hurry and can’t finish your entire workout, Tuesday you stay up late watching a TV show, Thursday you are in a hurry and have to grab something to eat on the go, Friday you go out to eat with some friends and don’t eat the correct macro nutrient ratios, and Saturday you totally miss a meal. You’d still be in the 90% range and moving closer towards your goal.

Now some people may look at that and think that adhering to 90% is asking a lot and for some people it may be. Every person has a different operational comfort zone and therefore will be able to adhere to specific plans at different levels. I think we all know that you have to make certain sacrifices in order to achieve certain levels of success in different avenues, whether that is business, family, health, etc. We are a reflection of our decisions and our decisions are a reflection of our priorities. We all know that we aren’t going to be walking around with a great beach body if we haven’t worked out in 10-20 years and have been spending most of our free time eating less than healthy food and drinking lots of alcohol. We also know that we aren’t going to overcome that multitude of bad decisions with a few good ones thrown in each week for a few months. That same principle can be applied to strength levels, mobility and flexibility, health, etc.

Now, less than 90% compliance can still get you results, it will just take a bit longer. If 80% of your decisions are good decisions and 20% of your decisions are bad, then you will still be moving closer to your goal but you will be adding to your pile of bad decisions that you are trying to overcome, which can make the task a bit tougher. At around 70% compliance, it is best to just switch goals because you will be adding to your bad decision pile at too great a rate to overcome it.

Any change to a person’s lifestyle is going to be tough, but as you adapt the lifestyle becomes easier. People stop smoking, start exercising, start eating right, and start making good decisions every day. There is no reason it can’t be you. As you get used to operating at 90%, you will find that it becomes very uncomfortable to operate at less than 90%. I can testify, and so can several of my clients, that once you operate at 90% for a while then you don’t want to make bad decisions. You become uncomfortable with skipping workouts or missing the appropriate meals. You feel very uncomfortable with sacrificing what you’ve worked so hard to achieve.

If you aren’t willing to sacrifice certain things in your life in order to achieve a higher level of health, physique, and fitness guess what? That’s totally OKAY. There is nothing in this world that says you have to work out 5 days a week and eat right. You can be overweight, you don’t have to be strong, you can have bad posture, and you can have health problems. We live in a free country and your body is yours to do what you want with. If you want short term pleasure in high amounts and are okay with sacrificing long term health, who am I to tell you otherwise. We are all educated human beings and we know exactly what we are doing to ourselves. Health benefits can be achieved with lower levels of exercise and a slightly better diet. You can still be healthy and overweight*. That is the beauty of health, fitness, and performance- we get to choose what we get!

Look in the mirror and say “This is the body of my decisions, my sacrifices, and my priorities.” Are you okay with what you see? Are you comfortable making that statement? If the answer is yes, then continue on doing what you are doing. If the answer is no, then you need to make a change.

Can you do it?

*You can be healthy and overweight but that doesn’t mean that being overweight is healthy. Every person is different and will have different health issue depending on their weight. Being overweight might have no effect on you or it may cause you severe problems that eventually lead to your death, it depends on the individual.

Pushups 10×10 (30-45 second break) (60 lb chain)
Incline Bench Press 15,12,10,8,6 (115,135,155,175,195)
Neutral DB Incline Hex Press 2-3 warm up sets 3xfailure (45×20,12,12)
Pec Flys 3×10 (3 down w/hold) (80)
Single Arm Leaning Side Raise 8×8 (30 second break) (30)
Plate Raise Hell (Max 45, Max 35, Max 25) (24,9,10)

http://youtu.be/90XRjA2Zkhc

Revamping and adjustments. That’s what the iron game is all about. Everything works for a time, but nothing works forever. That said, started on my new path to greatness today with a different rep/intensity scheme than before. Less RPE, ,more % based, but that’s for me to know.

Log felt kind of sluggish and nasty today. The press was never hard, the clean just didn’t feel great. No worries though. Front squats felt almost like resting after log though. I used a 1+2 scheme with the pressing, basically meaning for every clean, I’d press two reps. So if I have 3 reps prescribed, I clean once, press twice, then clean and press a third rep. It gets ugly real quick, but it’s good for me I think. Here’s the basics of what went down:

 

Warmup

BB Complexes and other fun stuff

 

Log Clean and Press (1+2)

Log x8

135×3

175x10x3

 

Front Squats

135×3

185×3

215x10x3

 

Pendlay Rows

135x3x10 <– first time doing these. I like.

 

Plank

3 minute accumulated. Was supposed to get 4 but forgot. Oops.

 

DONE.

 

Slept like a wintering bear and I’m still exhausted today. Ended up actually coming home from work a bit early to lay down because of a brutal splitting headache. Not sure what caused it, but it definitely doesn’t feel nice. Rest, rehydrate, and I’ll be back to fighting shape tomorrow.

today I felt like I punked out. I felt that my strength movement was really good but my volume training was crap. I need to change up my accessories and focus more on my hamstrings which will be done next week

 

– Cambered Bar 3×3 80-85% (I was only able to get to 77% of 1RM): 420 – 450 – 470lbs  (NO Belt)

– Split Squats 8×8: 135lbs

– Single Leg Box Squats (Pyramid 1-10): BW (super unstable)

– Straight Leg Good Mornings 8×8: 135lbs

– Hamstring Curls 100 reps (split up however till you get there): 15lbs Per leg

http://youtu.be/xth4KwcNNZQ

Great session this morning. We had a big crew show up, with some folks coming in from Nashville to train, and a great vibe going all around. Lifted some heavy stuff, and managed to go grab some sushi with Big Rich afterwards. Like I said, good day, albeit a random one. Here’s what went down:

Warmup and Stuff

Tire Flip

450×2

650×2

1100×1 <– Boom.

 

Yoke Walk

600×50′

690×50′

 

Yoke Squat

400×3

600×1

 

Deadlift Medley

270×2 Farmers

435×2 Axle

455×1 Barbell <– supposed to be reps here, but meh.

 

DONE.

 

This is coming off a deload week so I had plenty of recovery this past week. Actually didn’t feel like training until Thursday or Friday, but that’s more attributed to work related stress and such.

That being said, I think that’s typically a vastly overlooked aspect of training. People discuss recovery in terms of foam rolling, nutrition, etc, but neglect stress management and sleep more than the rest. That’s no bueno.

Also doing some programming readjusting. Thomas and I talked this week, and came to the conclusion that I’m not strong enough to make the most out of RPE. Some might take that as an ego blow, but hell, I’m not strong enough to where I honestly experience daily fluctuations in readiness. Sure, a peak can really make a difference for me, but I can pretty much hit any of my top numbers any day I walk in to the gym. I need to get strong enough to where that isn’t so easy.

We’ve comprised a neat little plan with some different volume and intensity waves that will require less in the way of deloads and allow for more consistent progress. Plan is to jump right in with the new stuff this week and see what happens. Closer to the Refuge Barbell contest in August we may shift gears for competition prep, but not for now. Time for gains and strength.

PS: weighed in at 229. BW has reset around 230. Ballin’.

So me and my NBS fitness teammate Porter Wood traveled up to Cincinnati Ohio to help the rest of our teammates at the women’s Pro-Am. Laura Sweatt was kind enough to let us train at her facility prior to them setting up for the meet.

Speed squats 8×2: 315 no belt
Paused, deficit, no belt, Deads 3×5: (405-455-495)
Straight leg deadlifts 12-10-8-6: (135-185-225-275)
Hamstring curls (0.5+1) 5×10: 80lbs
Hip thruster machine 5×10 : 315
KB Swings 10×10

http://youtu.be/wNN8oTk-RuU

Sorry I’m a bit late catching up on my posts. Been a whirlwind week and change with work and I’m doing my best to stay afloat. Better late than never though, right? Anyways, finally tied some PR’s and bested them today. It’s been a long time coming. Nearly doubled 300 on the axle (should have), but I just let it get away from me. I’ll have it again soon. Here’s what went down:

 

 

Warmup

BB complexes, etc

Deadlift, new stance

135×2

225×2

275×2

315×2

365×2

405×2

455×2

475×2 <– Previous 1RM

495×0

405x2x2

 

Axle Press, from Rack

Axle x10

85×8

125×3

175×2

215×2

245×2

275×1

275×2

300×0

245×2 <– just felt blown out.

 

Axle Carry

220×100′ in 48 seconds

220×100′ in 41 seconds.

220×10′. Yes 10′. My body just gave out.

 

DONE.

 

Felt good for the most part after all this. Shaky and blown out, but no back pain.

Incline Reverse Crunches 4×12
Pullups Pyramid (30 sec break) (8)
Neutral Chest Supported Rows to 8×8 (30 sec break) (80)
Bent DB Rows (palms Supinated) 15,12,10,8,6 (65,70,75,80,85)9
Straight Bar Cable Rows 2-3 warm up sets 4×15 (45 sec break) (150)
Face Pulls w/pause 8×8 (30 sec break) (130)
EZ Bar Preacher Curls 8×8 (30 sec break) (25 each side)

http://youtu.be/a7yVjLZYtM8

Side Raises 2-3 warm ups, 8×8 (30 sec break) (30)
EZ Bar High Row 15,12,10,8,6 (35,40,45,50,55 per side, big EZ curl bar)
Single Arm Bent Rear Lateral, palm pronated 8×8 (30 sec break) (25)
Rope Overhead Tricep Extension 2-3 warm up sets 8×8 (30 sec break) (140)
Close Grip Bench 15,12,10,8,6 (135,155,175,195,215)
Standing Calf Raises 10×10 (130 total)

http://youtu.be/apfElvYXKCs

Glutes and hamstrings
Lying Leg Curls 2-3 warm ups, 6 sets of 10 (30 sec break) (45×4,40×1,35×1)
Straight Leg Deadlifts 15,12,10,8,6 (155,175,195,215,235)
Prowler Push 6×25 yards (1 minute break) (3 plates per side)
45 Degree Hypers 3xfailure (lighty+monster x19,12,10)
Glute Bridges 100 total (BW)

Incline Treadmill 20 min HR 120 bpm (3.5 speed 8 incline)

http://youtu.be/w_8geM5NMcA

So today I had to call an audible on my lifting and change some accessories up due to my strength lift destroying my lower back. I have not used the cambered bar In well over 4 months and it took its toll on me big time.

-Camber bar box squat (3×5): 380-420-440
-Banded 45 Deg. Hyp. (10×10) orange band
-Goblet step ups (4×10): 20-30-40-50
-Rev. Hyp. Swings (4×25): 50lbs
-Leg Ext. (3xfail): 45lbs

I basically dropped my Hack Squat Max- drop – drop accessory. That shot was not going to happen an I would have performed way worse than last week.

20140408-154931.jpg

Chest and shoulder
Pushups 10×10 (30-45 second break) (40 lb chain)
Incline Bench Press 15,12,10,8,6 (115,135,155,175,185)
Neutral DB Incline Hex Press 2-3 warm up sets 3xfailure (45×18,12,10)
Pec Flys 3×10 (3 down w/hold) (70)
Single Arm Leaning Side Raise 8×8 (30 second break) (25)
Plate Raise Hell (Max 45, Max 35, Max 25) (19,7,7)

Legs and calves
Glute Ham Raises 8×8 (30 second break) (15
1.5 Rep Hack Squat heavy 6 (4.5 plates each side)
DB Step Ups 8×8 (30 second break) (75 each hand)
Leg Press 3xfailure
(6 Plates each side 45,20,17)
Single Leg DB Calf Raises 10×10 (no break between legs) (50)

back biceps abs
Incline Reverse Crunches 4×12
Pullups Pyramid (30 sec break) (7)
Neutral Chest Supported Rows to8x8 (30 sec break) (75)
Bent DB Rows (palms Supinated) 15,12,10,8,6 (60,65,70,75,80)
Straight Bar Cable Rows 2-3 warm up sets 4×15 (45 sec break) (140)
Face Pulls w/pause 8×8 (30 sec break) (110×3,120×3,130×2)
EZ Bar Preacher Curls 8×8 (30 sec break) (20 each side)

Shoulders, triceps, and calves
Side Raises 2-3 warm ups, 8×8 (30 sec break) (25)
EZ Bar High Row 15,12,10,bye8,6 (30,35,40,45,50,55,60 per side, big EZ curl bar)DDR
Single Arm Bent Rear Lateral, palm pronated 8×8 (30 sec break) (20)
Rope Overhead Tricep Extension 2-3 warm up sets 8×8 (30 sec break) (130)
Close Grip Bench 15,12,10,8,6 (135,155,175,195,215)
Standing Calf Raises 10×10 (110 total)

Glutes and hamstrings
Lying Leg Curls 2-3 warm ups, 6 sets of 10 (30 sec break) (45×2,40×2,35×2)
Straight Leg Deadlifts 15,12,10,8,6 (115,135,155,175,195)
Prowler Push 6×25 yards (1 minute break) (2.25,2.25,2.35,2.35,3,3)
45 Degree Hypers 3xfailure (light+mini x28,17,17
Glute Bridges 100 total (BW)

Incline Treadmill 20 min HR 120 bpm (3.5 speed 8 incline)

Chest and shoulder
Pushups 10×10 (30-45 second break) (20 lb chain)
Incline Bench Press 15,12,10,8,6 (115,130,145,160,175)
Neutral DB Incline Hex Press 2-3 warm up sets 3xfailure (45×17,12,10)
Pec Flys 3×10 (3 down w/hold) (80,70,70)
Single Arm Leaning Side Raise 8×8 (30 second break) (20)
Plate Raise Hell (Max 45, Max 35, Max 25) (18,10,10
Arms abs
A1: Alternating DB Curls w/1 count hold at top 5×10 (30)
A2: Tricep Kick Back w/1 count hold at top 5×10 (15)
Cross Body Hammer Roper Curls 8×8 (30 sec break) (50)
Cross Body Grenade Press down 8×8 (30 sec break) (50)
B1: Band Hammer Curls 3xfailure (light)
B2: Band Press down 3xfailure (light)
4 Way Sledgehammer 3×10 each direction
Sit-ups off glue ham raise 3×25
Toe Touches 3×25
2-minute plank

)

Legs and calves
Glute Ham Raises 8×8 (30 second break) (10)
1.5 Rep Hack Squat heavy 6 (4.5 plates each side)
DB Step Ups 8×8 (30 second break) (70 each hand)
Leg Press 3xfailure
(6 Plates each side 40,23,17)
Single Leg DB Calf Raises 10×10 (no break between legs) (50)

back biceps abs
Pullups Pyramid (30 sec break) (7)
Neutral Chest Supported Rows to8x8 (30 sec break) (70)
Bent DB Rows (palms Supinated) 15,12,10,8,6 (50,55,60,65,70)
EZ Bar Cable Rows 2-3 warm up sets 4×15 (45 sec break) (130)
Face Pulls w/pause 8×8 (30 sec break) (90) light
EZ Bar Preacher Curls 8×8 (30 sec break) (25,22.5,20,20,17.5,15,15) each side
Incline Reverse Crunches 4×10

Tuesday (shoulders, triceps, and calves)
Side Raises 2-3 warm ups, 8×8 (30 sec break) (25)
EZ Bar High Row 15,12,10,8,6 (30,35,40,45,50 per side, big EZ curl bar)
Single Arm Bent Rear Lateral, palm pronated 8×8 (30 sec break) (15)
Rope Overhead Tricep Extension 2-3 warm up sets 8×8 (30 sec break) (120)
Close Grip Bench 15,12,10,8,6 (115,135,155,175,185)
Standing Calf Raises 10×10 (110 total)

This day mimics wk1 day4. Technically, outside of main lifts all my accessories will be the same for a 3 week time frame.
I also had my triceps dry needled today, let’s hope the pain was worth it come Monday. I will keep everyone updated.

-Explosive med ball throws
-200 tricep push downs: 100 orange 100 thin black
-hammer curls: pyramid from 1-10
-pull apart series: 50 per position
-McGill Pull-ups: 30×1
-A1: cable crunches
A2: Planks

This week I video my awful attempts at the power snatch, and attempt to blow my eyeballs out of my head with lots of reps.

– Power Snatches
– NCL, 1.25″ Deficit: (455×10)
– 10 -10 – Max – Drop – drop
– GHR 3 down 1 up
– seated SSB GM’s
– Hamstring curls

http://youtu.be/YTTs2Jch00E

Went a whole day without tricep pain while doing pressing motion. Progress

-NCL Bench (max reps): DB Bench 110×9
-DB Seated OH Press (15-12-10-8-6): 40-45-50-55-60 (lbs)
-pec dec flys (3 x failure): (140lbs
-Chest Supported Rows (10 – 10 – max – drop – drop): (55 – 65 – 80 – 70 – 60) (20lbs)
-Delt Raises (Front-side-rear: pyramid 1 – 10 (20lbs)
-slingshot lat Pulldowns (10×10): (4×100 lbs 6×80 lbs)

I’m not built for warm weather. I’m just not. Takes my body forever to adjust to the heat, and I felt like crap training today (and it’s not even hot yet). Light weights felt sluggish and heavy, so I did what I could and got out. Saving my energy for Saturday and hopefully some new PR’s. Anyways, here’s what went down for the Wednesday session:

Warmup

Tried some new stuff here: 1) 8 minutes of 5 rep BB complexes with empty bar; 2) Unmess soft tissue (Lumbar, IT bands, Adductors; 3) Contract-Relax hip flexors and some overhead stuff; 4) Light plyos.

 

Paused Olympic Squat (2 sec pauses)

135×5

185×5

225x3x5 <– felt terrible. Monday caught up I guess

 

CG Bench

Bar x10

95×3

135×3

165x5x3 <– not as snappy for the prescribed RPE. Oh well.

 

DB Incline Press

45×8

60x3x8

 

Reverse Pec Deck Flys

80x4x15

 

Toes To Bar (Roman chair again)

BWx10

BWx10

BWx15

 

DONE.

 

I really liked the style of this warmup. Felt good and loose going into everything. Well, everywhere except my low back. It just stayed tight today. May continue to start sessions with some low back mobility work just to get everything moving before doing the complexes, but we shall see. I plan to keep using it for some time just to give it an honest shot.

 

Back Saturday for some 2RM and heavy work. I am excite.

 

 

Felt good for the Monday session. Somewhat sore from the Saturday deadlifting extravaganza, but otherwise none the worse for wear. Got in at 7pm and went to work. Here’s what went down:

Warmup, then

Front Squat

135x2x5

185×2

225x12x2 <– whew. That was nuts.

 

Axle Press, from Rack

85×8

125×2

165×2

195x8x2 <– these were snappy

 

Deadlifts (swapped for deficits to work on new form)

135×5

225×3

275x8x2 <– new form feels phenomenally better

 

Seated Neutral Grip Row

140x2x10

160x2x10

 

Rope Face Pull

60x2x15

 

Plank

3 minutes. Was supposed to accumulate 5, but my body just couldn’t today.

 

DONE.

After reading what was programmed for today, I felt nothing but nervous because all I interpreted it as was death! The instructions were simple “max reps”. I could practically feel the lactic acid in my legs building after reading that.
It was also a noncompetition lift day so I used my favorite specialty bar and threw a box underneath me as well. I put 10 more pounds on from last weeks 3×3 (which was low weight cause I maxed squatted 3 days prior). This weight was probably a poor choice in weight to rep (I should have done more), Last 3 reps were rough.

– NCL rep out: (430×10)
– Narrow stance Hack Squat 10-10-max-drop-drop
-banded 45 Deg. Hypers 8×8 (30 sec break)
– reverse hypers (4×15) roughly minute break
-leg ext (3 x failure)


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