info@nbsfitness.net (901) 244-6529 24x7x365 556 Trinity Creek Cove, Cordova, TN 38018

Month

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...
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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...
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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)
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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...
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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
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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...
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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...
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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...
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–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...
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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...
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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...
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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 )
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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...
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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,...
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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
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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...
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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...
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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...
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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...
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Check out the original article here: http://www.elitefts.com/education/rehab-recovery/band-pull-apart-super-series-for-healthy-shoulders/  
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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...
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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...
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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...
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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
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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...
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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%...
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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:...
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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,...
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Push Press 3×5: (165-185-195) Incline DB 15-12-10-8-6 Pec deck 3xfail: 150 F,S,R delt raises pyramid Slingshot Pulldowns 10×10 http://youtu.be/CJNxld_h6Us
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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),...
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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...
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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...
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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)...
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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....
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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)
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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)
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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...
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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...
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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)
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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...
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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)
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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)...
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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...
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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...
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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...
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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)...
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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...
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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...
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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...
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About Us

A wonderful serenity has taken possession of my entire soul, like these sweet mornings of spring which I enjoy with my whole heart. I am alone, and feel the charm of existence in this spot, which was created for the bliss of