So today was good minus STILL not getting all the slack out of the bar before pulling deadlifts. Only doing it on my top sets. I HAVE to figure it out if I want to move heavy weight. Also failed to lock out my top sets with my hips. All my accessories revolved around firing...Read More

Seated Box Jumps 8×3 ME NCL Deadlift x5 (sumo Deadlifts 135,225,315,405,455,+60,+120) Single Arm DB Rear Foot Elevated Split Squat 2-3 warm ups, 1×4 drop sets 8-12 per set (60,50,40,30) Front Squat harness squat 2-3 warm ups, 8×8 (60 sec break) (205) Backwards Sled Walks 300 yards (135) Standing Machine Calf Raises 3×10 (3 count pause...Read More

A1: Scap Shrugs w/pause 4×12 (50) A2: 1 arm barbell rows 4×8 (60) Stretchers 2-3 warm up, 4×12 (130) Barbell Shrugs 3×12 w/pause, rest pause (265) Straight bar scap row/row, 2-3 warm ups, 3×10,rest pause (110)Read More

Today sucked bad!!! I was in a ton of forearm pain even while warming up. it just got worse as the weight got heavier, 300 + 4 chains is all I could muster up. Checking back from last cycle, this is the same amount of weight I was able to push so I am basically...Read More

ME Bench NCL x5 (squat bar floor press 55,145,195,235,255,275,285) A1: Rope Pressdowns w/pause 3×10 (120) A2: Single Arm Chain Extensions 1.5 reps 3×10 (1.5) Tricep Hell (1,2,3,4 board) 5 reps each till failure (135,185,205,225×3 on 4 board) B1: Cross Body Hammer Curls 3×10 (40) B2: EZ Curl Bar 1.5 reps 3×10 (17.5 each side) Fat...Read More

Had a solid session again yesterday. Not feeling too terrible overall, albeit a bit sore. Cleaning every rep on the log is kicking my ass, but it’s going to make me a hell of a lot stronger on the press and clean. Weights I used to struggle with just pressing every rep are getting easier...Read More

Incline Hamstring Curls 2-3 warm ups 3×10, 1xmax w/partials (30, dropped to 20) RDLs against bands no lockout 2-3 warm ups 3×15, 2-3 rest pause sets (225) Reverse Hypers 2-3 warm ups, 3×10 (2 each side)Read More

Today we started out Transmutation phase in our “concurrent – block” hybrid training routine. We introduced wraps and chains to our competition lift, you can tell I have not used my wraps in awhile as I am all over the place trying to find my “path”. All things considered it was a good day. I...Read More

The Yoke. My eternal nemesis. I swear, every time I start getting stronger and faster at this thing and think I’m ready for a heavy PR, I get reminded that >750 lbs is still really damn heavy. 780 today felt godawful, and I kept trying to accelerate with no dice. That said, I don’t think...Read More

On that high rep grind again. I hate rep deadlifts with a fiery passion, but since many deadlift events in strongman are reps for time, I need to get my ass in gear and get my motor up to speed on this stuff. The progressive deadlift in KY is going to be brutal if I’m...Read More

ME Squat NCL x5 (135,225,275,315,365,405,455,495,525(540))Read More

Explosive Pushups onto boxes 8×3 (45+pad) A1: DB Bench flys Pronated to supinated 2-3 warm ups, 3×10 (40) A2: Incline Hammer Bench 2-3 warm ups, 3 count pause and contraction 3×8 (65 each side) Seated Side Raises 2-3 warmups, 3×10, w/max partials (30) Seated DB Cleans 2-3 warm ups, 3 drop sets (20x3x10,15×7,10×10) Laying DB...Read More

Seated Box Jumps 8×3 ME NCL Deadlift x1 (135,225,315,405,455,495,545,585,605) Single Arm DB Rear Foot Elevated Split Squat 2-3 warm ups, 1×4 drop sets 8-12 per set (25,35,45,55) Front Squats 2-3 warm ups, 8×8 (45 sec break) (205) I drank a monster rehab prior to training today and that was a big mistake. I don’t normally...Read More

So Teammate Austin is a freak when it comes to back and hypertrophy training. Let’s just say he went nuts and put together a crazy back training day.Read More

A1: Scap Shrugs w/pause 4×12 (45) A2: 1 arm barbell rows 4×8 (55) Stretchers 2-3 warm up, 4×12 (120) Barbell Shrugs 3×12 w/pause, rest pause (245) Straight bar scap row/row, 2-3 warm ups, 3×10,rest pause (100)Read More

There are a multitude of forms of massage available to choose from: Swedish, Thai, Hot Stones, etc. While most people know the most common massage style (Swedish), sometimes referred to as relaxation massage, the style I find most beneficial to my clients (both athletes and non-athletes) is therapeutic massage. During a therapeutic massage session the...Read More

Well it is bench day at NBS Fitness which is the scariest day for me since I never know how my triceps are going to hold up. Today they barely did just that, “hold up”. we decided to use the new EliteFTS Football bar and it really tested my injury. Since this bar keeps your...Read More

Finally made it back in the gym. I’ve been sick pretty much since last week, and then ended up straining my back attempting to transfer a patient when I was working over the weekend. Not my finest 7 days for sure. It also means I missed doing heavy yoke and some other rep ranges that...Read More

Wednesday (arms) ME Bench NCL x1 (3 board 95,135,185,225,275,315,335,355,365,375,385) A1: Rope Pressdowns w/pause 3×10 (110) A2: Single Arm Chain Extensions 1.5 reps 3×10 (2 chains) Tricep Hell (1,2,3,4 board) 5 reps each till failure (135,155,175,195,215×1 on 4 board) B1: Cross Body Hammer Curls 3×10 (35) B2: EZ Curl Bar 1.5 reps 3×10 (15 each side,...Read More

This is the current diet program that I follow. I am not insanely strict about it. Sometimes I will substitute different meals or if I just can’t eat I’ll skip one. I usually go out to eat 1 or two times over the week and will throw in rice krispie treats as I feel like...Read More

Today did not go quite as Well as I had hoped. The my last 2 working sets of max effort squats were close but high, and I felt as though I could not open my hips and keep my knees out defending not ascending during squats today. I made up for it by killing myself...Read More

ME Squat NCL x1 (buffalo bar 135,225,275,315,365,405,456,495,525) Incline Hamstring Curls 2-3 warm ups 3×10, 1xmax w/partials (30 each side/drop to 20) RDLs against bands no lockout 2-3 warm ups 3×15, 2-3 rest pause sets (215) Reverse Hypers 2-3 warm ups, 4 drop sets, 1xmax partials (2×2,2×1.25,1.25×1.25,1.25×1) Leg Press Calf Raises 3×1 min max (2.25 each...Read More

Sunday (chest, shoulders, triceps, grip) Explosive Pushups onto boxes 8×3 (45 plates) A1: DB Bench flys 2-3 warm ups, 3×10 (30,35,40) A2: Incline Hammer Bench 2-3 warm ups, 3 count pause and contraction 3×8 (55,60,65) Seated Side Raises 2-3 warmups, 3×10, w/max partials (25) Seated DB Cleans 2-3 warm ups, 3 drop sets (15/12/10) Laying...Read More

2nd Bench day. I am replacing my speed bench day with another “max effort day” but keeping it lighter to work on movement patterns. last week I stayed at 225 lbs this week is 236lbs – Drop down Pushups from 45lb bumper plates (pain with this in triceps. will not be doing again) 5×5 –...Read More

speed squats and speed deads went pretty well today. I have been staying out late do to festivals in the area and was not expecting to feel as good as I did during this training session. 90% of my speed squats were to depth and it was with the highest percent in the wave so...Read More

So teammate Austin loves tot rain back on a day all by itself. Now that we are planning on hitting the platform on the same time I cam able to train with him much more often. Sorry but no video today! However we did a new workout I am just going to call Austin rows,...Read More

Seated Box Jumps 8×3 ME NCL Deadlift x3 (pin pulls off 34 135,225,315,405,455,495,545,585,605,625×2) Single Arm DB Rear Foot Elevated Split Squat 2-3 warm ups, 1×4 drop sets 8-12 per set (50,40,30,20) Front Squats 2-3 warm ups, 8×8 (45 sec break) (185) Backwards Sled Walks 300 yards (115) Standing Machine Calf Raises 3×10 (3 count pause...Read More

It is Max Effort Upper again today and for me that means hoping that all my band work, massages, dry needling and warm ups keep me pain free throughout my pressing. I had teammate and massage therapist Yvonna use rock tape on my arms to relieve the some tension and it proved extremely useful to...Read More

Thursday (Back) A1: Scap Shrugs w/pause 4×8 (30,30,35,40) A2: 1 arm barbell rows 4×12 (35) Stretchers 2-3 warm up, 4×12 (110) Barbell Shrugs 3×12 w/pause (225) Straight bar scap row/row, 2-3 warm ups, 3×10 (90)Read More

  A Treatise Against Foam Rolling Taylor Weglicki, PT, DPT For some time now, mobility has been taking the fitness industry by storm. Everyone is too tight, we sit like crap, we move like crap, and only the foam roller and mobility workouts of the day can fix it. Now before everyone jumps down my...Read More

Wednesday (back) Pulldowns 1.5 reps Max 10 reps 70 lb, 70 lb (started too heavy) Neutral Pullups Max 6 Single Arm Rows 1-2-3 max sets 8 reps 20 lb DB, 25 lb DB Hammer High Rows 8×8 (30 second break) 30 total Neutral Wide Cable Rows 15,12,10,8,6 – 40,50,60,70,80Read More

ME Bench NCL x3 (95,135,185,205,225,245,255,265,270×1) A1: Rope Pressdowns w/pause 3×10 (100) A2: Single Arm Chain Extensions 1.5 reps 3×10 (1.5 chains) Tricep Hell (1,2,3,4 board) 5 reps each till failure (95,135,165,185) B1: Cross Body Hammer Curls 3×10 (30) B2: EZ Curl Bar 1.5 reps 3×10 (big bar 10 each side) Fat Grip EZ Curl Bar...Read More

Originally I wanted to do this whole block using specialty bars and no box. I felt that I needed to make an extreme change since I have yet to utilize all the chains in the gym. I decided to go for a lot of chains today and add straight weight to the chains instead of...Read More

Good session all around today, even though I felt like crap by the time I got off work. I think one of the kiddos I work with finally got me sick again. I’ve got all kinds of congestion crap kicking me in the teeth, and its just simply not fun. Since tomorrow should be storming...Read More

Finally got back up to some decent raw squat weight. Today felt good and I feel like I definitely could’ve done 600. Monday (hamstrings,calves, triceps) ME Squat NCL x3 (Spider Bar, box at 2 black pad, 135,225,275,315,365,405,455,495,545 (585) ) Incline Hamstring Curls 2-3 warm ups 3×10, 1xmax w/partials (25 each side) RDLs against bands no...Read More

Still getting used to this new-fangled electronic stuff!! Monday (shoulder, triceps, calves) Seated DB Cleans 4×12 (45 sec break) (5 lb,7 lb) Hammer Shoulder Press 1.5 reps Max 10 (15 lb each side) Seated Side Raises 3xMax 1 min (1 min break) (5) Fat Grip EZ Bar Skullies 1.5 reps Max 10 (5 lb each...Read More

-Bench 3×8: 225 (pain started) -incline DB press 3×8: 75-85-75 -A1: banded shoulder work 3×10 -A2: grenade ball Tri. Ext. 3×10 – 1.5 front/side/rear delts 2×7: 7.5lbs – seated cable rows 3×10: 65 – Tate Press 3×10: I did super light weight and did 3×20 for hurting tricepsRead More

When I first started training at the age of 14 in 1999, I would go up into my family’s “play” room and do all the exercises in a book my dad had given me from when he was a kid (from the 1960’s). I had no clue what I was doing and just looked at...Read More

A day late catching up on my log, but I’m doing better with consistency here. Chilling on the couch on Mother’s Day fixing to do some mobility work after I write this thing up, because yesterday’s work has me all out of sorts. Nothing necessarily hurts, I’m just stiff and sore and need to get...Read More

Had a tough day at work today and was worn out and exhausted by the time I made it in to the gym. One of those days where I’m glad I dragged myself in, but damn was it a struggle to get there. Ended up eating a bit too much before I went in I...Read More

Thursday (legs and calves) Glute Ham Raises 8×8 (30 second break) -8lb DB 1.5 Squats heavy 6 -bar, 65,85,105,115 DB Step Ups 8×8 (30 second break) -30 lb DB Goblet Squats 3xfailure -35 lb DB,40,40 Single Leg DB Calf Raises 10×10 (no break between legs) -30 lb DB It was hot in the gym today,...Read More

Today do not go quite as I had planned to. I had both arms rock taped to relieve some of the tension that I was having due to my still unknown injury. This tape was the only thing that kept me going in this max effort session today. My best set on bench today was...Read More

Wednesday (back biceps abs) Incline Reverse Crunches 4×15 Pullups Pyramid (30 sec break) blk mon mini 5 Neutral Chest Supported Rows 8×8 (30 sec break) WU 20,25, 30 Bent DB Rows (palms Supinated) 15,12,10,8,6 20,25,30,35,40 EZ Bar Cable Rows 2-3 warm up sets 4×15 (45 sec break) 70Read More

If events day is the best day, rep day suuuucks. I know it’s all part of the bigger plan, and reps will build the muscle to make me stronger, but damn it sucks doing 10 reps of ANYTHING. Without giving too much away, my programming is set up with oscillating days of 10’s, 5’s and...Read More

So I’m having issues with YouTube. but finally got a video to load. Today I tried a suggestion that coach David Allen made a couple months ago. It was to move the hand position on the cambered bar to the cross member piece allowing the bar to swing more. It did just that making this...Read More

so today failed yet again attempting to do speed bench. I go tto about my fourth set and gave it up due to increasing tricep pain. After training I had about a 2 hour rest period then got my triceps dry needled, my gosh that was painful. but totally worth it, I feel better now....Read More

As I sit here watching the Ninja Turtles, I’m realizing through the brain fog how much events can take out of me. It’s that “need to nap to replenish” tired though, not that “i’m probably going to die” feeling. Just another sign that my diet adjustments and training are on point again. I haven’t had...Read More

This was my first time deadlifting heavy after my back went pop at my last competition. Felt good and didn’t have any pain or discomfort. I can tell my body isn’t used to the heavy stuff yet bet it’s adjusting. The leg were smoked after all the crazy stuff afterwards. Box Jumps 8×3  NCL Deadlift...Read More

Speed everything -Squats (8×2): 300 + 6 chains (no belt) -Deads (6×1): 315 + chain progression each set (2 chains each set) -Dimmel RDL’s (3×10) – seated banded hamstring pulls – rev. Hyper (3×15) – round back 45 Deg hypers (3×15) – banded good mornings 100Read More

Wednesday (shoulders and triceps) NCL Bench Heavy 1 (Close Grip 2 board 315,325,335,345,355,365 miss) Side Raises w/pause 8×8 (30 second break) (20) Hammer Shoulder press 1.5 reps Max 10 reps (85 each side x10) Rope Pressdowns press/pause/pulse 5, 3-4 sets of 8 (60,70,80,80) DB French Press 4×15 (45 sec break) (60×4, 13 reps on 4th...Read More

Pulldowns 1.5 reps Max 10 reps (80,100,120,130,140) Neutral Pullups Max 6 (BWx5 sets) Meadows Rows 1-2-3 max sets 8 reps (25,35,45,50,55) Hammer High Rows 8×8 (30 second break) (70 each side) Neutral Wide Cable Rows 15,12,10,8,6 (100,120140,160,170 )Read More

Just counted. I’m 13 weeks out from the Refuge Barbell Classic. It’s going to be my first meet of the contest season and promises to be a doozy. Generally the people that show up to Derek’s contest are the strongest and fastest in the area, so that’s exactly why I want to go : to...Read More