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

Month

June 2014
This week was going great until today’s training. I attempted to start a circa max prior to deadlifting today which was an interesting experience. Unfortunately my hips were worked after and by the time I got to my second attempt I felt super weak (but enough excuses). I have been told my hips are weak,...
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Incline Bench 6×6 (225) Single Arm DB Rows 4×8 (80) Single Arm Pulldowns 3×12 (60) Facepulls 3×15 (60) Seated Alternating Curls 6×8 (30)
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Struggled again today. I really just need to catch up on sleep, which I plan to do after I get my wife’s car retread in tires that hopefully won’t explode. Felt like 10 lbs of fecal matter in a 2 lb bag all session. Just couldn’t seem to shake the funk. Kept kicking my own...
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Sometimes you press the log, and then sometimes the log tries to kill you. Yesterday was one of the latter. I didn’t even get video because I was expecting two more jumps before I would top out. Ended up not working out that way. Oh well. Main thing is that I manage to make it...
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Have I mentioned how much I hate front squats? Thursday (quads, calves, abs) Single Arm DB Rear Foot Elevated Split Squat 2-3 warm ups, 1×4 drop sets 8-12 per set WU 15,20. Work 30, drop 25,20,15,10 Front Squats 2-3 warm ups, 8×8 (45 sec break) WU bar,55,60,65 Backwards Sled Walks 300 yards 70 lbs Standing...
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If you ask my grandma, “bodybuilder” and “powerlifter” are synonyms. We all lift weights and wear spandex and eat food.  Tomato, tomahto. Yeah, I know, she’s wrong.  I know she’s wrong because I have recently taken a little time out from powerlifting to pursue a little time in physique sports.  Over the past six months...
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Kind of a short one…Didnt have a ton of time today. Bench: worked up to 135 for my set of 5+, got 10.  Then did 135x4x2.  During this set, I destroyed a set of wrist wraps, which im counting into my work load. rep work: 115×8/105×8/95x5x10 Band pull aparts/Dips   I am absolutely the worlds...
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I used to have lower back pain after house cleaning or yard work or just sitting a lot. I have not had nearly the pain that I used to since I have been weight-lifting. (Yes, it could be because I don’t do as much house or yard work, but I am sticking with my story.)...
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Bench training had pros and cons today, the pros definitely outweighed the cons. I have been rehabbing my triceps for MONTHS! I was able to bench with minimal pain (more of an annoying pinch) and also hit may last bench PR as my 2nd attempt! the cons were that my butt rose during all my...
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ME NCL Bench x2 raw w/chains (95,135,185,+40,+80,+120,+160,+180×1) Close Grip Floor Press 60 reps (185) Overhead V Bar Tricep Extensions 3×10 (140) Elbow Out Incline Tricep Extensions 6×6 (40) Single Arm Cable Pressdowns 3×15 (50) Band Pull a Part Super Series 3×10 each http://youtu.be/yNhxA-Lv3H4
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Today I did cardio..and thats it.  Nothing really exciting to talk about there, so I thought I would go over some things that I think are VERY IMPORTANT when coming off a contest prep.  We have all seen the competitors that blow up post contest.  Some people will muster up some crap about it being...
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Holy. Shit. Today was brutal. We are starting to specialize a bit more since I’m 6 weeks out from Refuge at this point. Working on becoming a total hauling machine. Carrying events are my strength, so I might as well make it a point to win those events. Anyways, had a rough work day so...
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My hips are tighter than banjo strings and I haven’t gotten a chance to stretch them the last couple days. So I decide to kill them on my raw week and use the soft pad. Basically you sit down until you feel the pad underneath you and slowly sit down into it until you bottom...
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So..I have been thinking it over and uhh…Im done with figure.  I was on the fence and feasibly could have enjoyed another four weeks of prep into the Mo State, but theres a chance I would get pretty burned out.  I am ready to get back to powerlifting.  Today I jumped back in the saddle....
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This was a great training session for me. I was able to get extra time warming up due to a client cancelling their appointment, Tanner from Purdue Barbell was a huge help running the monolift and helping me with small stuff like wrap rolling ect. My last meet was November of 2013 and my best...
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Incline DB Bench 6×6 (110) Neutral Chest Supported Rows 6×6 (90) Pullup series 3 of each (1 min break till can’t go anymore) (5 rounds) Laying T’s 3×15 (15) Swiss Bar Curls 6×8 (85) Grenade Ball Straight Back Extensions 3×12 (60) Blast Strap Tricep Extensions 3×15
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Well, summer time is a hard time to be a strongman. The heat and humidity in old Sunny Memphis TN is brutal. Even starting at 8am, it’s still 95 by 11. It’s tough no matter how hydrated I stay. My body just struggles with heat, and always has. Even so, I have to put in...
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Depth Drops into box jump 6×2 ME NCL Deadlift x3 raw/chains (3 pad sumo Deadlifts 135,225,315,405, suit on 495, 545, straps up 585, 635, lifting straps +40 chains, +80 chains Wall Squats onto box with band around knees 10×5 (140) Keg Holds 3×45 (150) Round Back Hypers on 45 degree Hyper 3×20 (25) X-Band Walk...
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First time doing log from blocks today. My low back definitely enjoyed it more, and I felt less terrible by the time the workout was done. I’m not sure where this puts me for refuge, but I should be able to hit a few reps on the 250 log and not lose too much ground...
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AM conditioning prowler sprint x 2 with just sled (down with high handles, low at lowest handles) prowler sprint +20lbs prowler sprint +40lbs prowler sprint + 50lbs prowler sprint + 70lbs prowler sprint + 90lbs prowler sprint +110lbs prowler sprint +140lbs x 2 prowler sprint + 110 prowler sprint + 90lbs prowler sprint + 70lbs...
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This was a major breakthrough in my rehabilitation of my triceps. This max effort bench session is the first time in near 4-6 months I have pressed with ZERO pain. I have been working with Gym Resident PT: Taylor, Gym Resident Chiropractor: Jason, and Gym Resident Massage therapist: Yvonna trying to heal this ongoing painful...
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ME NCL Bench x3 (3 board 45,95,135,185,225,275,315, shirt on 405,455 3×3) DB Bench 60 reps (90×20,35,49,60) Seated Overhead Rope Extensions 2-3 warm ups 3×10 (90) Single Arm DB skullies 6×6 (30) Reverse Single Arm Cable Pressdowns 3×15 (40) YTWI 3×10 each (5) http://youtu.be/MFPnDkbYTLI
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I havent had a deadlift day in way too long.  Everything felt great, so today I got back in the saddle. A)Deads: 135×10, 155×10, 185×10, 225×8, 245×8, 275×5, 315×5, 335×5, 365×3, 385×3, 405x3x1  (WHOOT!) Not an all time PR, but im back at 138lbs, so its a PR at this bodyweight. TRIPLE BODYWEIGHT DEADLIFT!!! B1)...
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Yes, you saw that right. An ME day. Programming switched up to hit the gas leading into my meets this fall. Have adjusted up a day to 4 days a week. Training ME Lower on Tuesday, ME Upper on Thursday, Events Saturday, with a Bodybuilding Day on Sunday to hit whatever needs to be hit....
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Tuesday -arms A1: Rope Pressdowns w/pause 3×10 -40,50,50 A2: Single Arm Chain Extensions 1.5 reps 3×10 -single ch w/ ball Tricep Hell (1,2,3,4 board) 5 reps each till failure- 65,70,75 finish B1: Cross Body Hammer Curls 3×10 – 15 DB B2: EZ Curl Bar 1.5 reps 3×10 -15 lb total Fat Grip EZ Curl Bar...
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Okay…this is delayed, but better late than never. This past week, I competed at my first national level show.  It was a pretty wild ride. We flew from St. Louis to Chicago, which is a really short flight.  However, I came to find out there is no such thing.  Let me be clear, I am...
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My body wasn’t feeling too awesome after spending a lot of the weekend in a car and sitting in a theater and on top of that I learned I had to teach bootcamp about 15 minutes before it started so I had to cut my workout short. When shit like this happens, kick ass as...
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I had a really good training session. Squatted in Metal Jack Briefs and wraps. 795×3, 825×2, 850×1 http://youtu.be/SGLebRxABFg
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After sharing a photo of Jennifer Bean in her physique competition one of the comments posted was admiration for her dedication. That’s a great word to describe what it takes to compete at this level. It’s hard to explain this kind of motivation and perseverance to people who are not gym rats. Although you are...
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The Battle Of Wounded Elbow: A Case Study of Sorts Taylor Weglicki, PT, DPT I decided to take a bit of a different direction with this month’s article. I’ve had an interesting time lately working with some folks on elbow rehab, and beyond the typical “tendonitis” kind of stuff you hear about most frequently. One...
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Incline DB Bench 6×6 (105 2 min break) Neutral Chest Supported Rows 6×6 (85 1 min break) Laying T’s 3×15 (12) Football Bar Curls 6×8 (75) Grenade Ball Straight Back Extensions 3×12 (55) Blast Strap Tricep Extensions 3×15
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Up in Chattanooga supporting Jennifer in her first figure comeptition. After riding in the car the last couple days, walking around town, and lack of sleep, today’s goal was just to get in and get some deadlift work done in the briefs. This was the first time I had worked back into gear since hurting...
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So I’m about 7 weeks out from Refuge and about 12 weeks out from Tennessee’s Strongest Man at this point. Coming off a week off to try and get my fire back and catch up on life stuff. I didn’t really accomplish that, but I’m revamping my training to hear up for the last few...
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the past 12 weeks has been lonely when it comes to training. This is due to my school and client scheduling, I have not had many opportunities to train with many of the team members. Today was an exception and it was fun to be around the team members that did show up (even though...
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Dreaded bench day again for me. I was in a ton of pain today when we got up to our chain work. I grinded through it and I am on track to hit the same bench I did in the NBS meet last November which is the best outcome I can hope for. I hate...
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so last week Monday I strained my back and could not walk. I took it very easy and I felt good today warming up so I went for my ME work. my last set in this video was not my planned last set, I decided to do “the wobble” while squatting and it was due...
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Had to skip Monday workout because I did enough lifting heavy stuff getting ready for Jennifer & David’s BBQ party. Why do I come to the gym every weekday morning at 6 am and push myself hard every morning when none of the other women my age do this? Maybe it is because none of...
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ME NCL Bench x3 raw w/chains (slingshot 3 board 350,350 + 1chains each side,+1.5 chains, +2 chains) DB Bench 60 reps (85×20,35,49,60) Seated Overhead Rope Extensions 2-3 warm ups 3×10 (80) Single Arm DB skullies 6×6 (25) Reverse Single Arm Cable Pressdowns 3×15 (40) YTWI 3×10 each (5) http://youtu.be/-vx9UNV7OBg
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Nutrition is a lot like religion and politics. Uneducated people looking for answers hear something that they like and hold onto to that one particular idea without question and vehemently attack anyone or anything that so much as challenges that idea. In a society of fatties looking to a fitness and health industry that is...
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1.5 days until prejudging!  Jr. Nats is a two day event, unlike most shows that run AM and PM.  So, the pros: I get a little recovery time to relax between showing.  cons: I have to try and peak twice.  Oh well.  Today was another depletion workout.  The goal here is to just move, pretty...
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Well, it finally happened. I went about 3 cycles without a deload before I finally crashed out. Everything was feeling good so I wanted to ride the wave and see where it got me. I made solid gains in strength again, and have gotten significantly more proficient at cleaning every rep on the log. All...
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Squat: 5x3x515 USPA Multi-ply Nationals Squat Training 6/9/14: http://youtu.be/K9JYRsvbMzM
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ME NCL Squat x3 raw w/chains (135,225,315,365,405,455,495,545 (585), +4 chains,+8 chains (plus an extra on the right side, oops!) Wall Squats onto box with band around knees 10×5 (80 lb vest) Keg holds 4×30 sec (150 keg) Round Back Hypers on 45 degree Hyper 3×20 (25) X-Band Walk with squat 3×20 (monster) http://youtu.be/t8DOFyAKOuU
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(that’s  me in the middle with my Ax up…I don’t know what to do in pictures) I’m jumping in on this a little late, so for the next few weeks my training log will be a little crazy. Currently I am about four days out from NPC Jr. Nationals.  I just finished a warm up...
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Incline DB Bench 6×6 (100 2 min break) Neutral Chest Supported Rows 6×6 (80 1 min break) Pullup series 3 of each (1 min break till can’t go anymore) (3 of each) Laying T’s 3×15 palms down (10) Football Bar Curls 6×8 (65 30 sec break) Grenade Ball Straight Back Extensions 3×12 (50) Blast Strap...
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Thursday (day 3) I felt better and was able to walk with minor pain. The reverse hyper was painful to get onto and In position but once I was warmed up it was good. Today was great and has my hopes high to be back on track for nationals. I was pain-free all day today...
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Sleeping was still painful last night and again I relied on pain medication. I also needed pain medication prior to class since sitting in one spot was very uncomfortable for long periods of time. I got adjusted again today which was helpful as well. I started messing around with machines at the gym and I...
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After the injury Monday I need pain pills to sleep at night and I also needed pain pills to function during the day after. I still had to fulfill my duties as a student and attend summer school classes. I canceled all of my personal training clients today and met with a well-known chiropractor in...
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Sorry I’m a little late on updating my training log. This week was pretty bad from the view of any competing athlete. During my first top set of two, during squats today, I over arched my spine and believe I did some minor damage to the muscles overly straining them. There was no immediate pain...
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ME NCL Deadlift x3 raw/chains (pin pulls off 34, 135,225,315,405,495,585,+1 chain, +2 chains, + 3 chains, +4 chains Wall Squats onto box with band around knees 10×5 (20 lbs vest Rack Position Sand Bag Carries 3×100 yards (punching bag, punching bag +20 lb vest) Round Back Hypers on 45 degree Hyper 3×20 (20 lb DB)...
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ME NCL Bench x3 raw w/chains (football bar 95,135,185,225,275, + 1 chain, +1.5 chains, +1.5 chains, +1.5 chains) DB Bench 60 reps (80 x18,35,56,60) Seated Overhead Rope Extensions 2-3 warm ups 3×10 (70) Single Arm DB skullies 6×6 (20) Reverse Single Arm Cable Pressdowns 3×15 (30) YTWI 2×10 each (5) http://youtu.be/lPFWsqWNtZ4
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No video from today because, well, the weights aren’t that impressive really. Plus it takes a while to clean every other rep on the log, and its a bit of a boring video as a result. Anyways, was feeling kinda spent coming into today’s session, but went in and tried to get it done anyways....
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ME NCL Squat x3 raw w/chains (cambered bar box squats 135,185,225,275,315,365,405,455 (475), +4 chains, +8 chains, +12 chains Wall Squats onto box with band around knees 10×5 Rack Position Sand Bag Carries 3×100 yards (punching bag) Round Back Hypers on 45 degree Hyper 3×20 (BW) X-Band Walk with squat 3×20 http://youtu.be/BjfoVSwkTBE
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Events day was a bit of a shambles today. I deviated from the plan because I had something to prove and didn’t feel like doing speed yokes. Which is shit excuse, but you know, sometimes you just have to have a PR day. Went HAM on some farmers, and hit a nice PR thanks to...
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So, today was a bit of an eye opener. First time since I don’t know when that I’ve legitimately felt my glutes and hamstrings firing hard when deadlifting. Often I’ve felt mostly my back working, but not in a good way. I’m hoping that while my progress may stall a bit as I continue to...
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The final week of a workout series is always brutal. David made me do big boy push ups. They look pretty pitiful. Thanks to Jeff Mason for creating a little distraction.  Monday (shoulders & triceps) Seated DB Cleans 4×12 (45 sec break) 8 lb DB Hammer Shoulder Press 1.5 reps Max 10 20,30,35,40 Seated Side...
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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