This brings to a close another training cycle and another chapter in many’s journey of gaining strength. In reflecting back on the last several months I would like to state how much of a blessing it is to have a coach that brought this training facility and this quest of strength to the table. David...Read More

Programming by Shelby Starnes 11-17-14 Legs Standing calf raises 5×10+5 partials, 30 sec break (230) Standing calf raises 3×10, real controlled (150) Seated Cable Leg Curls 3×15,12,9 1×6 w/30 partials (increase weight each set) (70,80,90,100) Yoke Bar Squat 3×12, just above parallel (295) Leg Press 4×40,30,20,10 (increase weight each set) (5,6.25,8,9.25) Leg Extension 3×10 w/1...Read More

Dead lifting was up-and-down today as I was attempting to set my back better. Last week I missed 625 due to a hitch. I ran into some weird balance issues when the weight got heavier and I was setting my back, probably improperly. After my first Miss I ended up bailing on overthinking my back...Read More

Programming by Shelby Starnes 11-12-14 Day 3 (back, biceps) Incline Leg Raise 4×20,18,16,15 Rope Crunches 4×25 (110,120,130,140) One Arm Barbell Row 2×8, 1×8 then drop set for 8 (75/65) Neutral Close Grip Pulldown 4×10, 1 count hold (130) Deadstop DB Rows 4×8 (100) DB Pullover 3×12 (50,60) Banded Round Back Hypers 3xfailure (monsterx20,15,15) Standing Cable...Read More

Programming by Shelby Starnes 11-11-14 (chest, shoulder, triceps) Hammer Decline Bench Press 4×20,15,12,10, 2 count hold at top (increase weight each set) (75,84,95,105 each side) Hammer Incline Bench Press Work up to tough set of 8 with 3 count negative, shorten range of motion at top and bottom (45,55,65,75,85,95 tough) each side Flat Bench Rack...Read More

Today was a big day for The NBS fitness powerlifting team. I believe there is a total of five personal records made during today’s training session. One thing I have noticed is that the majority of the team members do not know or understand what to attribute their success to. Some attribute it to people...Read More

Between dead lifting and squatting I really can’t tell you which movement I like more. It would end up being a week to week decision. This week in particular I was sick so squatting did not go so well which really had me excited for today’s deadlifting as I was programmed to hit a new...Read More

Of all the skills that go into Powerlifting, upper body pressing is by far the most difficult and underdeveloped compound movement for me personally. This is a combination of a physical and mental barrier which started mid last year when I got shooting pains through both triceps. I have struggled to consistently be able to...Read More

Programming by Shelby Starnes My buddy Brian decided he wanted to do this workout with me yesterday. It’s been while since he trained legs. Let’s just say he is going to be feeling it for a bit. Strength is slowly coming back up. High rep legs is definitely not what I am used to but...Read More

Programming by Shelby Starnes 11-5-14 Day 3 (back, biceps) Incline Leg Raise 4×19,18,15,15 Rope Crunches 4×25 (100,110,120,130) One Arm Barbell Row 2×8, 1×8 then drop set for 8 (70/60) Neutral Close Grip Pulldown 4×10, 1 count hold (130,120) Deadstop DB Rows 4×8 (90) DB Pullover 3×12 (80) Banded Round Back Hypers 3xfailure (monsterx20,15,12) Standing Cable...Read More

Programming by Shelby Starnes 11-4-14 (chest, shoulder, triceps) Hammer Decline Bench Press 4×20,15,12,10, 2 count hold at top (increase weight each set) (70,80,90,100 each side) Hammer Incline Bench Press Work up to tough set of 8 with 3 count negative, shorten range of motion at top and bottom (45,55,65,75,85,90) each side Flat Bench Rack slide...Read More

So this past Saturday 11-1-14 I came down with a crazy cold that resided in my respiratory system. I could not breath very well and I had a deep painful cough with a ton of crap coming up. Well after a 13hr sleep party Saturday night and a 10hr sleep party Sunday night Monday rolled...Read More

Programming by Shelby Starnes 11-3-14 Legs Standing calf raises 5×10+5 partials, 30 sec e the break (190) Standing calf raises 3×10, real controlled (110) Seated Cable Leg Curls 3×15,12,9 1×6 w/30 partials (increase weight each set) (50,60,70,80,90) Yoke Bar Squat 3×12, just above parallel (255) Leg Press 4×40,30,20,10 (increase weight each set) (3,4.25,6,7.25) Leg Extension...Read More

As we draw closer to the competition hosted at NBS, deadlifts are by far the most comfortable for me and it definitely shows. Tonight was a great training day for me as my set up was feeling great and my speed was fast. I had much more in me than when I stopped, but I...Read More