“We don’t get stronger in training, we get stronger in recovery.” -Josh Thigpen, 3x WSM Competitor and author of Cube for Strongman Everyone knows rest is important. In the midst of this three day holiday weekend, founded on the idea that the workforce needs to rest sometimes, this topic seems particularly poignant. Tips for recovery...Read More
Today was by far the hardest and worst training day I have ever experienced. We were to do 7 second eccentrics which ended up being more like 4-5 seconds on squats, I just could hold it. I also failed by not being strong enough to hold the weight in the front rack position, so I...Read More
Today’s training was pretty strong. The only discomfort I ran into was during the reactive medball throws. This explosive movement aggravates my triceps. A1: Close Grip Bench: 4×1 @320 A2: Reactive Med Ball Pass 4×3 @12 A1: Standing Barbell Press 3×1 @195 A2: Explosive Pushup: 3×3 Circuit: 3×6 Bent Rows DB Skullies Neutral Pull-ups Seated...Read More
The team was introduced to the concept of strength speed today weather they realized it or not. We were using about 78% of our max (which was set last week) and we needed to move it as fast as possible. Our team stats shows the majority of us are really slow, this showed today for...Read More
Long day today. Finally for tags for my car this morning but got slapped with sales tax (bye $1300). Bummer. Then was slammed at work so that typically makes for a tougher session at night. Went in, got my mind right, and trashed myself pretty good. If you haven’t read Triphasic training by Cal Dietz,...Read More
The Triphasic Training style was implemented tonight. This training is going to majorly benefit the slow lifters on the team, but I am very curious to see how it affects myself as I posses some explosive ability. A1: Wide Stance Cambered Bar Parallel Box Squat: 3×2 @ 495 w/ 5 Sec. Eccentric A2: Bulgarian Split...Read More
Saturday was a bit of a shit show. Not going to lie. I spent most of the morning with NBS’s own David and Christian helping out one of our fellow trainers with an obstacle course benefitting the ANGEL program at one of the local schools here. For those not in the know, the ANGEL program...Read More
It has been 35 years since I dealt with Exam Week – UTK 1979. I know that was long before most of you young pups were a sparkle in your daddy’s eye. Last week we tested on some variations of squats, bench, dead lift and press. This test reminded me of things I wish I...Read More
Last testing day I only got front squats in because I miss communicated with a client so I skipped Football bar and just estimated. Bar x 2 x 5 95 x 5 135 x 5 185 x 5 225 x 5 275 x 5 225 x 3 275 x 3 315 x 3 365 x...Read More
We lost the box today and I tried to beat my teammate Jim on the EliteFTS SS YOKE Bar, Unfortunately he won. 420 felt heavier than I anticipated. I told my spotters 3 was the goal, but after feeling the weight I decided I need to rep 420 for my mini max. The pause at...Read More
Laying YTWI, 3×10 each direction, no weight Bamboo Bar Bench 10’s each side on doubled mini bands 3×20 Elbows out DB extensions 3×8 (40) A1: Paused chest supported rows 3×8 60 A2: lacrosse ball wall stability work 3×20 sec 7 second eccentric straight bar pullovers 110 Side laying shoulder stabilityRead More
Not a bad one overall again. I think the cube type layout really works well for my recovery rate. I can go hard each session without compromising my ability to recover. In reality, that’s really what all this is about. Can’t ever get better if you don’t recover. That said, I’m having difficulty reaching my...Read More
So this one was a bit of a surprise. Went in expecting this one to not be so terrible. But then it ended up kicking my ass. Dunno if it was the heat or what, but it was brutal. Hamstring were cramping as I set up from about the 9th set on. So of course...Read More
Another good one in the books. Was already beat from events Saturday, but it’s important that I keep hitting my back to make it stronger. Strong back = strongman. So I’ve got that working for me. Nothing fancy though. Here’s what went down. Neutral grip Pulldowns 80×10 120×10 140x3x10 Seated Cable Rows with a Rope...Read More
so today I got to do a couple of my favorite movements. Box Squatting and deadlifting, unfortunately deadlifting was done in my opposite stance so it destroyed me. My teammates took time out of their days to help “run” me as I was in need of spotters. David was able to give me some “cues”...Read More
Heavy events is either the best or the most humbling experience of the week. This last Saturday was one of those best days. Everything moved well and felt good. I even was able to make a fast run with some thicker farmers handles and have it feel relatively easy. That’s always exciting. Video won’t upload...Read More
Its party week in my programming. Got under some heavier weights than I am used to, and was pretty scared going into it. Unfortunately today I backtracked to relying on a goodmorning to push through things. I am not really sure why, and it could be that my first throught when I unracked was, “Holy...Read More
So I’m in the big city and this place is fucking awesome. So much culture and diversity! But so damn expensive and to many damn cross fit boxes. I found South Brooklyn Barbell Club which were a USAPL affiliate. Gym was nice but the owner was the typical uptight USAPL groupie and I don’t think...Read More
Box Squats 52.5%(450)+average band 10×1 Deadlifts 52.5%(405)+light bands 8×1 Power Goodmornings 6×4 200 Reverse Hypers 4×8 2 plates each side Grippers max reps Left 250×0 200×4 150×13 Right 250×0 200×5 150×18 On August 9, 2014 / David’s Training Log / Leave a commentRead More
Confession: today, three weeks out from Memphis Strongest Man, I did a crossfit competition. I realize how potentially this was not a good idea. In fact, in light of some weird numbness in my hands, I was fairly certain I wasnt going to do it. I was going to go, spectate, explain my stance and let...Read More
Well, I’m decidedly not as explosive as I thought I was. Luckily , that’s trainable. First time doing any kind of explosive work in some time, so hopefully it will carry over to a bit more responsiveness from the old nervous system. I’ll have video up on youtube later. Anyways, here’s what went down: Warmups...Read More
Last two days of training… Squats went down like this 195×3 245×3 270×5 http://youtu.be/fBl8PafZl-0 Kept feeling myself pull a lot to one side and my hips felt pretty horrible. Either way, really pleased to see my form turning around. David and Christian have done a really good job getting through my thick skull about not...Read More
This off season was a little different because I really wanted to compete twice this year. I did not get to work fully on cardiovascular endurance as I wanted but I got In 2 weeks of muscular endurance which killed me. This allowed me to recover much easier than what I was used to. I...Read More
Finally back moving somewhat serious weights again. Feelsgoodbro.jpeg. Working on turning deadlift into something I love as opposed to merely a lift I despise. That’s going to take a significant amount of work, but I’m willing to try. I’m not going to win any major contests zeroing Deadlifts. Here’s what went down yesterday: Warmup Sled...Read More
Still a bit beat down, but it felt good to be back in the gym moving heavier weights again. Axle clean is a bit sloppy, and my press groove isn’t quite where it needs to be, but the weight is moving. Once I get dialed in, it will get nasty. Here’s what went down: ...Read More
As of the 5th, I was still feeling pretty beat up from the Refuge Show. It was heavy, I made plenty of mistakes, and I was damn sore to prove it. This workout was more to get back in and get blood moving so I can get after it training for the Memphis contest in...Read More
Alright! Ive been a little quiet lately, but I am not dead. I took a little deload and then had a wisdom tooth removed (kinda late in life for those mama jamas). So in all, i took about a two week deload and got back into the swing of things. I had a good training...Read More
Friday, August 8 – Back & Shoulders http://youtu.be/4CRiIiuNcmc A1: Pronated Laying T’s 3×10 -WU 5, work 7 DB A2: Supinated Laying T’s 3×10-WU 5, work 7 DB A3: Neutral Laying T’s 3xMax-WU 5, work 7 DB Wall Slides 100 total 50,25,25 (looks so easy but is SO hard- thanks for the assist) Side Laying DB...Read More
Box Squats 50%(425)+average band 10×1 Deadlifts 50%(340)+double mini bands 8×1 Power Goodmornings 6×4 200 Reverse Hypers 4×8 2 plates each side Grippers max reps Left 250×0 200×4 150×13 Right 250×0 200×5 150×18Read More
Thursday, July 31 Glute Ham Raises 3×1 min- Big struggle! Maybe use band next time Step Ups 3×10- w/ barbell – 60 backed down to 55, unstab 45 Degree Hypers with barbell 3×12 -45 bar Seated Band Abductions 100 total -pink band Single Leg Glute Bridge w/5 sec hold 3×10 Planks 10 sec until fail...Read More
Squats 8×2 @60%+chains (510+80 chains) Deadlifts 6×1 @60%+chains (405+60 chains) Reverse Hypers 3×15 (180) TyPlate Pinch Holds 15 sec on 15 sec of max sets (left hand failed on set 7, right hand failed on set 9)Read More
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