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By

Christian Anto
Things I Have Learned NOT to do While Training For a Powerlifting Competition People do dumb stuff right before a competition. These things range from not following the training program to trying to lose 10+ pounds to compete in a lower weight class 10 days before the competition. I have seen some goofy stuff in...
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Things Learned at a meet as a Coach In powerlifting, you should learn something every training cycle, especially from the competition. You cross-reference your failures with your training program to find the “top takeaways” that inform the areas of focus for the next training cycle. Identify the weak points, hammer them in the next program....
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  Recently I have had numerous clients compete in powerlifting meets. Some are remote clients (out of state that I do not meet with) and others that are local, whose progression I see week to week (if they follow the prescribed program). Here’s an outline of my experiences and my approach to guiding a client...
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  A year and a half ago, I took my NBS training partners up to EliteFTS. It was the start of our peak phase for an NBS fitness meet in November 2016. While we were hoping to get in some quality training, we ended up mainly getting torn apart by Dave Tate and some of...
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“No one said this was going to be easy” This phrase is something everyone has heard at some point in their lifetime. (If not, I suggest getting into a hobby that does not entail playing video games). This phrase can be aptly applied to School, Sports, Religion, or Work. Basically anything in life. I would...
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Try doing a 2.1 mile Christmas Tree Carry!   https://www.elitefts.com/training-logs/off-season-new-york-tree-carry-and-workout-2/
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After The Rebook Record Breakers meet I realized I needed to step away from the barbell focused on powerlifting. I love the sport but, it put much negative energy into it over the past year. Yes, I did acquire my best total during this time at the 181 weight class but with the recent decisions...
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How do you Recover Outside of Training?  The first installment of this series was basically me telling you all that I love to drink. Well, not entirely. I enjoy a good drink, unlike some of you all who prefer to drink fruit-flavored stuff spiked with alcohol or beer that takes like water ‘cause you are...
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Change: I have Had a conversation with many in the gym of some decisions I have made which drastically changes how I will be training in the future and the impact it will have on me as a lifter in the sport of powerlifting. The Record Breakers meet was basically a reset button to figure...
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Venting So we all know, and experienced, what its like to take pre workout and have to run to the bathroom. If not you will be there at some point in your training days, mark my words. Most individuals who train have a higher protein diet than most, with that being said, it is not...
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How do you Recover Outside of Training? Does training fall within your top five priorities in life? Do you feel like training creeps into other areas of your life and you cannot stop thinking about it? This tends to occur when someone is passionate about a sport, hobby, or career. Nothing is wrong with answering...
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This is the first day of my peak phase as I ramp up for my main competition in California. 600 was on the agenda today for a 3×2  
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You Think This Is a Game? Y’all, I cannot make this stuff up, seriously, everything I find in the gym that ends up on this blog is real. This is partially why I take pictures to log the goofiness I show you it is legit. The next three winning moments in this weeks, “How to...
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BETTER AGED As people, we adapt and learn which allows us to progress. Well, some of us. Others fail to change and thus fail to progress. Either way, when we implement what we have learned (often through failing), we identify certain variables as the cause of the failure and change those variables. Then we see...
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A little insight into the barriers I worked on during this meet, you may be surprised what they were, it was not the weight. https://www.elitefts.com/training-logs/nbs-king-of-spring-prep-meet/
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How Did This Happen Since the introduction, we have had plenty of examples of ways to ruin a gym. Let me remind you that these scenarios listed are things we would kind of like to NOT see when coming into the gym, just to be clear. We are going take a look at equipment that...
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Every one of us at some point in time has walked into their work place and just looked and said, “what in the actual F***?”. Whether it be in your current job, or past job, some job you have been in this has happened. Some of the scenarios you literally have to think about all...
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YOUR POSITIONING SUCKS My poverty bench is so comical it could have its own stand up show and make a killing. Seriously, it would sell out the FedEx Forum. My current goal is to hit a (measly) 400lbs bench on the platform. Over a year ago I completely changed my bench setup and stance, which...
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It is less than a month away, everything you have spent your free time training for is finally here. Just reading that most people will get a slight feeling of anxiety which may also build over the next few weeks the closer the competition gets, and the heavier weight you start moving. Although I am...
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I’ve heard this question often the last 2 weeks and it hurts my heart to say no (seriously it does). I enjoy making people squirm, reading the regret on their face for asking me before I even make my first casting pass on the way back up their leg. The face then turns into confusion as...
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Have you ever heard the cue “wedge into the bar” when hearing someone coach? If not you have not heard a damn thing said at NBS Fitness, it is a “staple cue” that many of the heavier squatters use along with a variety of others. This cue helps set the bar on your shelf which...
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Why your training must change over the years. When it comes to the true definition of a powerlifter I am still a novice in the sport. It has been five years since walking my scrawny ass through the front doors of NBS fitness, starting with only a map (training program) down a road leading to...
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I have mentioned to people a lot lately that I struggle in deadlift in a competition because I am always gassed. I usually have not trained deadlift after heavy movements in training, until now. I am stoked about how training has been going lately and 2x a week I am deadlifting and squatting on the...
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welcome to my experiences of battling ego, poor mindset and fear as I attempt an 8RM and fall drastically short! https://www.elitefts.com/training-logs/wk8-day1-new-8rm-squat-and-bench-in-the-same-day/
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Don’t be Camera Shy If you are like me, explaining things via text can be difficult. Important bits of information can be lost in communication if the message is misinterpreted. This is amplified when trying to give instructions to clients who need explanations or form breakdowns and technique cues. For one thing, the coach is...
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Its that time again athletes where we dial in our training and peak our strength to show it on the platform and put up a fight against the bar!!! Are you ready to take that step, have you planned out your training to lift the most amount of weight at the meet? If not, DONT...
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Where do I start, sigh, here is a quick re-cap. I came to this gym (NBS Fitness) thinking powerlifting was dumb, who wants to be good at only three things, fast forward 5 years and I’m only half way decent at three things …. David Allen took a chance on me as a front desk...
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The Best Post Meet Recovery Ever! We always talk about taking a break after the meet to let our bodies recover. For those of you who follow this advice, you understand why. Those that do not implement this will understand one day. For me personally, when I finish a meet I don’t have motivation to...
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So I came across this idea while watching a discussion on social media between several EliteFTS team members. A few of them in particular I check up on because the information they share pertains to either my work or common interest’s. Since my work is in strength and conditioning,  you all are a part of...
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The first Tuesday of every month the staff of NBS Fitness sit down in the “Upper Room” and learn something presented by a co-worker. This past continuing education session came from “Gunshow”. For me this little lesson came a little to late as she discussed, how she structures “cardio” for athletes focusing on (in order)...
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*Technology has allowed us amazing opportunities. – Booking a plane ticket – Taking a plane across an ocean in less than one day! – Giving humans the skills to land said plane (nerve racking) – Communicating with people who do not speak your language (not even a little) – Giving us directions to amazing views...
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My mind is obsessed with powerlifting and every aspect that goes into it. This haunts me. It can take focus away from other areas. But it also allows me to correlate random things to explain powerlifting in a better way. I was sitting in church and we were talking about vineyards and the growth of...
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Here is the video of my rant recently out back of NBS as I came in Sunday afternoon to do my GPP and all of the equipment was left exposed to the elements and soaked through with rain. Many got a good laugh out of it so enjoy:
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Here is my article write up on EliteFTS. Take note of the five lesson’s I learned, some of them being beginner mistakes that came back around.   https://www.elitefts.com/education/meet-report-rps-king-and-queen-of-spring/
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Pouring Into Broken Glasses This is part 3 of a 3-part series on “pouring into broken glasses,” which is a metaphor for how information is spread within the fitness industry. In Part 1, we looked at the differences between how one is educated as a fitness professional vs. the realities of being a personal trainer....
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Me and the majority of people who put content out on this page have dedicated themselves in growing their education towards their field of expertise. That being said if you are reading this chances are you have access to some very smart minds regarding training, rehab, business, life balance and the list goes on. So...
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The NBS Fitness staff all rolled to Columbus Ohio for the EliteFTS Sports Performance Summit a few weeks ago. One of our highlights on the trip was being able to train as a team together in the EliteFTS S4 Compound, here is what speed deadlifts looked!  
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Pouring into Broken Glasses (2) Now that we have been formally educated by a recognized institute (Part 1) and continue to learn from others while building more of our own theories, next we need to weather the storm of attempting to actually teach people. Trainers and coaches are nothing more than teachers, and athletes and...
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New style of training will always offer new experiences, this particular program has dynamic work aka “Speed work” which is suppose to be done explosively, this is known as working speed strength. The fun stuff comes when after the initial sets there are “up sets” programmed where the numbers jump up drastically and you are...
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Just a quick update on how training is rolling currently. I will be participating in the NBS Fitness powerlifting meet April 8th, prior to that I will be attending the 2017 Arnold Sports Festival in Columbus Ohio to aid NBS Teammate Garret Blatnik and the rest of my EliteFTS teammates as well. My training right...
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After weeks of social media post’s about resolutions and new physique / strength athletes wanting to make a name for themselves. Then hearing a bunch of goals being talked about in the gym I began to pay attention and take note, we are now four weeks past this initial observation and, well this is what...
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Pouring into Broken Glasses (1) Back to School An education in Exercise Sports Science is largely comprised of memorizing muscles, understanding movements, and practicing tests to apply to subjects in a lab setting. You learn the scientific theories behind testing as well as the protocols themselves, which test for specific values. Most of this information...
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After a three week wave of Dynamic Effort (DE) lifting this week was called “DE” but it was to set a 5RM. I was prescribed to use wraps and I do fairly well when I am allowed to incorporate them into my training. I have never taken this weight for 5 before (the most was...
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We are deadlifting! here is a day in review of all the deadlifting that was going on!   My portion can be sen here on my EliteFTS blog   My client Mike using chain’s (his video portion was taken over a 2 week phase as he pulled sumo and conventional). The NBS powerlifting team is getting after...
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This vlog is due to my increase in reading. As I was making my way through this business book my mind went to training and correlated the two. This is what my random thought’s and rambling lead to!  
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This video came by request from my blog on EliteFTS. This is in addition to my elite article which can be found here: External Rotation Cues added: – Knees out is misinterpreted by many lifters – Glute activation must be initiated and sustained to keep external rotation throughout the lift, going down AND coming back...
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How to Use Bands and Chains for Accommodative Resistance The concept of accommodative resistance can be explained as “the increase of resistance while lifting through a range of motion” (Medical Dictionary for the Health Professions and Nursing. (2012)). This can be accomplished by using bands or chains to increase tension/weight at the lockout of a...
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here is the full Vlog!   https://www.elitefts.com/training-logs/trip-to-wisconsin-early-christmas/
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How do you know when to Hire a Strength Coach? #1: If you doctor warn’s you of health issue’s that can be improved through exercise #2: You lack energy, motivation, and education about “working out” #3:  You feel like you are making no more progress #4:  You are not sure what the majority of the...
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There are many training program systems for strength athletes and different theories are applied within these systems. With so much specialty equipment out there, people tend to get lost in what  to use and more importantly how to use it properly. In this installment in our “Specialty Equipment Series” we are going to look at...
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On being a new strength athlete and trying to lift and train like one of your role models: Pros Their training style Remote programming Cons Motivation Their style and setup may not be best for you The exercises you see them do may be too advanced   Learn how to lift Learn your leverages and...
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Shooting from the hip: Injuries and Set Backs *Emotion will be tied up in set backs, failures, and injuries which is natural, it is fine. -riding this wave and bailing on the issue is what is not cool -doctors try and decrease pain, or repair after acute injury Repair and Rehab is always the number...
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Check out the new training log style I am attempting. Hoping to answer more question’s and be able to give more tip’s WHILE training this way.   https://www.elitefts.com/training-logs/coffee-and-deadlifts-with-extra-coffee-full-day-video/
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Here at NBS we have many things that are out of the norm, including a bunch of weird equipment that the majority of gym goers have never seen. We have more bars, kettlebells, and weights per square inch than most training facilities within 300+ miles of Memphis, TN. Did I forget to mention a FOUR...
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Along with my recent interview with BarbellShrugged I was recorded teaching them how to setup the bench press for an efficient full body lift. Enjoy a FREE video of the main points I would go over in a one on one session with a client!
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I have had many learning experiences being raised in this industry by David Allen and many of those stuck. He also placed me in a position to flourish and be developed by other amazing coaches and athletes through EliteFTS who then took a chance on me and poured into me even more. All of these things...
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The NBS Strong man contest was taking place down on Beale Street, this contest was closed out with a car deadlift competition. There was one weight that would be used and everyone had one minute to rep the car as many times as possible. Now, I am very competitive, so this turned from a fun good...
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Why You Should Be Using Specialty Bars to Bench Press Last month’s ARTICLE we looked at specialty bars and why you should use them for your training, particularly squat training. This month we are going to look at specialty bars and implementing them for training the bench press. Before everyone gets freaked out: No, we...
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https://www.elitefts.com/training-logs/nbs-memphis-classic-meet-recap/
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Many of you know me from NBS as a powerlifter, some may even know me as a strength coach / personal trainer. Either way is fine by me, what I hope people know most is that I have a passion to help. I say this all the time but never get sick of saying it, “I...
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Specialty Squat Bars: WTF is this? How many times have you walked into a gym and seen a piece of equipment so odd that you are left scratching your head thinking, “What the hell, why is that even in here?” We get that a lot at NBS, because we have equipment you won’t find at...
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So what really happens at the Compound? This past weekend my powerlifting training partners and myself made a trip up to EliteFTS. The trip was predominantly for the team to see the company that NBS Fitness has teamed up with to aid in educating and providing best equipment possible for us to train on. Although EliteFTS does...
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We are on Wk7 of our training which is masterminded by the owner of NBS David Allen. Day one went really well for me as the weights are getting heavier and this is the time I get into game mode. We are 7 weeks out!!!!  
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So you just did a powerlifting meet. Now what?  There are many potential answers to this question. Here are my suggestions, compiled from conversations, methods, and opinions from fellow coaches and athletes, many of whom are far more knowledgeable than I am. #1 DELOAD Take some time off from under the bar. This is especially...
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So the NBS family is made up of a bunch of people who are quick witted and love to talk trash. They have gotten very good at it over the past few years. I have come up with a “Quick Chart” trouble tree for people to refer to when they ask themselves, “have I made it...
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Many people have reasons why they are in a specific career field. Many people know a days get a job by way of connections, through pre planned schooling and hard work, others sometimes fall into a career that they stick with. Some like their job, others love their job, and the most rewarding is those who have...
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Training for me since the XPC finals has been interesting. Dealing with the drive to get back under a bar, getting some stuff taken care of outside of the gym that has been neglected, and just getting back into competitive mindset. Well, finally back on track and a new game plan set in place. I...
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Today Joe flips the script on me and got me good with his diss while interviewing him for member mashup  
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Online programming is a useful tool in the strength world that everyone on a fitness journey may benefit from. This ranges from the unexperienced to elite level athletes through out all disciplines. Annie did a great job of explaining how to get the most out of online programming in her recent article . After several years of...
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So David and I have been talking about running a youth camp for about eight months and this week it finally kicked off. This is just the start of what we have planned for the future endeavors here at the new NBS Fitness facility. A few things to take note of, these are kids ranging...
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Monday was the start of our training for NBS Fitness’ September Meet. Owner and Coach David Allen has us running a very technical Triphasic program that I am excited to see the progression from. http://www.elitefts.com/training-logs/wk1-day1-triphasic-training-heavy-lower/
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While on vacation I got to take a field trip to the infamous Monster Garage Gym!!!   http://www.elitefts.com/training-logs/531-wk-1-day-4-trip-to-meet-coach-eric-and-m-g-g/
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Caught up with Josh Cossar mid set for a member mash up!
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Starting a journey in fitness has the potential to be very confusing and difficult. There are many things to consider, ranging from the correct facility to train at to the proper shoes to wear on training day. I’d like to look at two options that will potentially help make your fitness journey less confusing: hiring...
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Michael Waltermeyer is not new to powerlifting. He has previous experience but has been out of the game for over a year prior to this meet. Michael attempts to balance a crazy schedule as he is in school to be a nurse anesthetist. He busted his tail to make training sessions and pushed himself, during the...
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Hannah has been a client of mine for 2 meet cycles prior to this one (almost a year). She too is in school and has the challenge of making it all work and come together on meet day. This meet was a bit of a surprise for us both as we originally were just going...
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Marc came to me very close to competition time asking for programming. Although this is not the most ideal scenario we still made it work. He has an athletic background as a competitive hockey player which aided him in self motivation and having a competitive mindset. We did not have much time to build strength...
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Kenzie Stewart had a fantastic day, she accomplished something very few can, an elite total at her very first competition. An elite total is a pre determined amount of weight combined between your squat, bench, and deadlift for each weight class. It is a milestone in powerlifting to show your strength levels at your respected weight class. She...
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So two weeks ago NBS Fitness hosted our first federated meet under Revolution Powerlifting Syndicate (RPS) federation in our brand new facility (right behind the old one). I had the privilege of programming four lifters in preparation for this meet. NBS Fitness members; Kenzie Stewart, Michael Waltermeyer, Marc Piantedos, and remote client Hannah Hayes. Everyone had a...
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Every career has rules that one follows. The rules may be set in place by procedures you have to follow to do your job properly or by a boss, who knows that certain guidelines gets the job done the most efficient. During my development as a strength coach and a personal trainer one rule always...
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Many of you may know when people arrive by their car, it is something people correlate friends with. Prior to getting balls deep in strength training and powerlifting I was a big car guy, my first degree is in Automotive Technologies. A deal was presented to my by my pops concerning a 2008 G37s that I...
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When one decides to make the plunge into the competitive world of strength sports there is a process which all lifters could care less for and that is the task of making weight. There are several approaches to weight cutting depending on the federation you are competing in. We are not going to focus on...
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Strength sports have many variables that can make or break an individual’s progression, reputation, and enjoyment of their sport. Some people believe that in strength sports it is only the individual who is responsible for the lift. They believe it is all about their mindset and that no one else can aid them in that. Personally,...
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This is how my Saturday went!   http://www.elitefts.com/training-logs/ctp-cycle-4-2-day-1-loaded-stretches/
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So as mentioned in one of our earlier episodes David started scaring people and it requires a skill. Sometimes no matter how random you are there are certain people who have been made one to many times and the owners wife “Dr. J Bean” is no exception. I tried my best to get her but...
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Have you ever gotten the pump so good you start seeing veins trying to flex and show off for you? Its a good feeling, it is like you are looking at a “road map” of gains to a particular body part. To me as a strength coach I greatly appreciate progress, it makes me love...
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So my Basketball Athlete has been making a ton of progress is bench press and deadlift, his squat is lacking and we are addressing these issues right now. I currently having him follow a “Tier System” style template to allow him to learn and be more comfortable with all the compound movements we like to...
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Ok so we have covered that strength coaches can sleep anywhere, this suggest’s that we are often tired, which is not necessarily a false statement but we have good reason to be. Usually we can blame being up early in the morning for clients / groups, going Hard As a Mother (HAM) during training, and...
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http://www.elitefts.com/training-logs/ctp-training-cycle-2-day-4-2/
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Dropping a member mashup on Matt during warmups for his training session! Please say hello to Matt Fike:
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So April 30th is one of about 6 big days on the calendar for NBS fitness. If you have been keeping up to date with what the facility has going on you are aware we jus hosted our first strongman meet for the year that went off with a bang. That meet is shortly trailed by...
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Ok so as this video states, I have been asked a lot recently to handle lifters and wrap knees lately. Apparently a select few coaches and members have acquired a reputation for wrapping knees well, unfortunately, these people are either running the meet or already have committed to wrapping several competitors. I made this video...
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So I kicked off this new installment of, member mashup, with this brave teammate who decided to stat training with me. I dropped the interview on him directly after our last set (which was brutal). I introduce to you, Aaron Fleming:  
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http://www.elitefts.com/training-logs/ctp-training-cycle-2-day-2-intro-to-occlusions-f-that/        
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So we currently have a member of the month that goes on, but many of you may not realize we are past 250 members. This mashup will be me randomly dropping in on members and doing an on the spot interview asking a few questions allowing others to get to know the rest of the...
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There is A common theme / story among most strength coaches if you ask them about their development period getting to where they are today. In the strength and conditioning world that story is grinding with little pay (if any during an internship) and working some messed up hours. There is an amazing special ability...
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Today we are going to look at my only athlete, who’s main focus outside of the weight room is basketball. His muscular strengths right now is his back which, unfortunately, is his downfall as he compensates every movement by attempting to recruit his spinal erectors (back) to finish movements. This athletes brother trains with me...
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Early morning session are something I have not done in awhile with clients as I was prepping for the 2016 XPC Finals at the Arnold (you can find my write up w/ video of this on EliteFTS). Now that it is over, I am really focusing on how balance all my plates. One of the...
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So a lot of blogs will strictly be about training, methods applied, and rants. I am going to attempt to bring different angles to everyone interested in checking out NBS Fitness and getting to know the trainers. Ill be brining you along for the ride of what goes through my head with goals for clients,...
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As mentioned in my last log post, I traveled out of town to watch the last weekend of horse races in Hot Springs, AK. this past Saturday. Training had to be put on hold since there was to much crammed into one day. I was kind of irritated at first but, it is off season and...
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http://www.elitefts.com/education/external-rotation-small-cue-for-a-big-squat/    
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After coming back from Elite I am feeling really strong and good about how training has been going. This is the last week of this Block and I am being smart and going to attempt to move everything efficiently on moderate days and smash weight on heavy days. Buffalo or Cambered Bar Squats 5×1@ 535...
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SS Yoke box squats +chains: 3×2@ 500 + 120 in chain (reps 1-2 decent 3 was terrible) SS Yoke (no Buffalo) Bar Good mornings out of chains: 3×2@ 315 w belt Str8 Leg Deadlifts: 3×10@ 315 (rough) Short Bar RB 45 Hyp 1×15@ 35 (skip other sets, “Spot” was closing) Landmines: 3×10@ 25 Kneeling Band...
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We and David rolled up to Ohio for the EliteFTS Sports Summit Presentations. There was an overload of knowledge to say the least, presentations started a little after 8 (and other than lunch and a few 10 min breaks) through 7pm. Friday night upon arrival we trained at JL’s “The Spot” Athletics and closed it...
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Todays training was much better and more explosive than last week which I am very pleased with. Next week should be fun as the sets and reps will be lower than the previous weeks. Monday (medium intensity main, high volume accessory) Buffalo Bar Squats 4×2@ 510 deficit deadlifts 4×3 520 Laying Hamstring Curls: 3×10@ 35’s...
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Sling Shot Bench press 4×2@ 405 Cambered Bar OH Press 2×10@ 25’s Sing. Arm Cable Lat. Raises 2×15@ 20 Meadows Rows 2×15@ skip Db Pull Overs 2×10@ 50
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SSB +chains 4×2 475+120 in chain Buffalo Bar Good mornings out of chains 4×2@ 275 Str8 Leg Deadlifts: 2×10@ 275 Short Bar RB 45 Hyp 2×15@ 35lb bar GHR Twists: 2×10@ BW Kneeling Band Crunches 2×15@ blue
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My beloved tricep bicep pain has returned!!!!! yay…. (gun to head). I recently disclosed my rough weekend, but I hardly believe that is the cause. This exact time last cycle training with the triphasic program this began to occur. My only explanation is we started on a “closer to normal” squat bar (buffalo bar) and...
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I am still not recovered from this weekends poor sleeping and food choices. It has in my opinion, trickled over to todays training. It was supposed to be moderate, but the squats were definitely just plan hard. Finished the workout but it was not the way I wanted it to go. Buffalo Bar 5×2 (use...
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I went out of town friday for a valentines day wedding for my cousin. I attempted to drive back sunday and come straight to the gym and train, this was not optimal and neither was the food I ate or the sleep I acquired over the weekend. This was a very hard training session, also...
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So prior to this I was worried where my strength was at. Today was a good day and a confirmation that I am progressing for sure! Spider Bar +chains 3×1 (use your comp stance) 530+120 in chain Opposite Stance Deadlifts w/chains off 3 matts: 2×1 585+120 in chain Pin Good mornings: 4×10@ 185 Reverse Hypers:...
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Swiss Bar Bench Press 3×2 (4 second isometric) 285 Bench Press into Pins 3×1 (5-6 second isometric) (set pins about 1 or 2 below lockout) (use 80-85% of max bench) 305 (slow) 2 Tricep Exercises Rolling tricep Extensions: 4x (18-13-13-10) @35 Standing Overhead Tricep Ext: 4x (15-12-8-7)@2×110-2×90 2 Upper Back Exercises Pendely Row: 4x (20-18-16-14)...
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this week starts the last week in the Isometric block! then on to Dynamic accumulation! Cambered Bar Squats 3×2 (3 second isometric) 465 Above Knee Iso Deadlift Pull 2×1 (5 second isometric) (comp stance) 545 -RDL’s against rails 4×15-14-15-12 @225 -GHR 4×15 @ BW +10lbs -Weighted glute bridge 4×25 @50lbs -KB Swings 4×25-25-20-20@orange http://youtu.be/XVN80YmsvSQ
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3 Board Bench Press w/chains: 3×1@ 365 + 75 chain OH Press: 4×10 @135 Rear Delt Destroyer- 80(40) 40(40) 20(10) Arms(10) one time!!! Austin V Bar pullovers:4×15 @ 70 Pull-ups: 4×10 @BW http://youtu.be/c23uovlUa_s
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So programing calls for 120lbs in chains at the top which is 6 chains total (each chain = 20lbs). Unfortunately I am short as hell so each chain goes from 20 to 12 lbs at lockout. so I added chains to 8 chains total and we did the math (after) and I still fell short...
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Last week I failed my last rep on my last set. This is a medium intensity day so I decided to stay at the same weight and we are tapering every week so I also dropped off one set (4×3 instead of 5×3). It was a good day and the weight was moving well. Swiss...
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Buffalo or Cambered Bar Squats 4×2 (3 second isometric) 445 Below Knee Iso Deadlift Pull 3×1 (5 second isometric) (use your comp stance) (use 80-85% of max deadlift) 525 RDL’s against rails 3×10@ 165 GHR 3×15@ BW Weighted glute bridge 3×15@ 80 KB Swings 3×15@ Green http://youtu.be/BjPDMtISe9o
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Had a few issues with chain length today that David straightened out for us. Benching with chains gets a little technical since we want all the chains to reload at the bottom. The day went well for me and stallion tricep pain! 3 Board Bench Press w/chains: 4×1@335+ 4 chains OH Press: 3×10@ 1×115 2×135...
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So this week I pretty much screwed up my training by letting my ego get in the way and not follow programming protocol. Days one and two are suppose to be medium intensity which for the past several weeks (even after being told) I get caught up and go too heavy. This caused me to...
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Benching wit long pauses is one of the crappiest things I can think of…. Swiss Bar Bench Press 5×3 (4 second isometric)@ 265 (failed last set last rep) Bench Press into Pins 5×1 (5 second isometric) (set pins about 1 or 2 below lockout) (use 80-85% of max bench)@ 295 Rolling tricep Extensions: 3×15 @35...
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Today started the first day of our Isometric Mesocycle. This means we will be doing a lot of holds and presses/pulls into pins. Today was brutal and I was sore before I even made it back to the house. I need to step my recovery up to gain the most out of this schedule. Cambered...
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This was the last day in our eccentric mesocycle. This whole past week was the highest intensity used during this cycle, that resulted in people being helped up from the hole after their 5 SECOND decent’s and struggling more on the high 90%+ days as you will see in my training video today during Floor...
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Incline Close Grip Bench 2×2 (5 second negative): 285 (spotter help on 2nd rep 2nd set) Neutral DB Floor Press 2×2 (5 second negative): 140 (spotter help on 2nd rep 2nd set) 3 Tricep Exercises 3xMax: 1)DB JM Press 3×15@ 35 (19-15-14) 2) Seated behind head Tri. Ext. 3×15@ 90 (16-14-12) 3) 1.5 Tri. Ext....
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This week starts the last of our Eccentric Mesocycle. All the weights will hopefully be heavier than when we started 2 weeks ago. Yoke Bar Box Squat 2×2 (5 second negative) (set the box below parallel)@ 375 Cambered Bar Wide Stance Good mornings 2×2 (5 second negative)@ 335 3 Hamstring exercises 3xMax 1) Partner leg...
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Last week deadlifts beat me up pretty bad as I attempted to pull 565, it took 9 seconds to lock it out. I came back this week and was able to knock it out 4×1 so in on the right track. Front squats went well, I got psyched out on 2 attempts dropping one and...
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Awesome training day! After chilling at the front desk for 4 hrs cleaning the gym and helping clients I was ready to rock. This enthusiasm was generated by the pre planned training time that 80% of the powerlifting team committed to for my sake, because I had to work the morning. It felt like the...
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I felt great today because I actually ate a meal including all macronutrients 1.5 hours before training, amazing what nutrition does! You will all enjoy watching me struggle during deadlifts today. I get a lot of comments saying I make it look easy when I deadlift, well you will see a 9 second deadlift in...
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Incline Close Grip Bench 3×2 (5 second negative) 2×2 @ 280 Neutral DB Floor Press 3×2 (5 second negative) 2×2 @ 130 Accessories 1)DB JM Press 3x 5 @ 35 2) Seated behind head Tri. Ext. 3x 5 @ 90 3) 1.5 Tri. Ext. 3x 0 @ 90- 00- 0 1) pull ups 3×15 @...
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Still messing up my “moderate intensity” day. Ended up going to heavy… Yoke Bar Box Squat 3×2 (5 second negative) (set the box below parallel): 475-490-480 Cambered Bar Wide Stance Good mornings 3×2 (5 second negative): 315 Accessories: 1) Partner leg drops: 3×10 @ BW 2) Seated banded hamstring curls: 3x 2 @ light blue...
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My ADD got the best of me today and I recorded all my presses but nothing else. I will make a full video come the end of this week to show accessory work. -Floor Press 4×1 @ 315 – Klokov Press – single arm rear delt fly -Lat Pulldowns – single arm cable rows
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Days later in the week are more max effort oriented. -Front Squats 4×1 @ 365 (I was a puss, should have done more) -Deads off 5 mats opposite stance (conventional for me) 4×1 @ 545 too slow – Reverse Hypers – 45 Deg. Banded Hypers – partner planks – Reverse Crunches http://youtu.be/GPNEeDyH5to
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First time benching in…. Almost 2 months. No pain, no soreness, no stiffness. This is why I swear by GPP and the programming by David. He knows what works and what keeps lifters healthy and in the game. Having massage and PT on staff also helps. Incline Close Grip Bench 3×2 (5 second negative) –...
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Back under the bar again today, which means back to updating my log for those who follow along (which is roughly 3 people). It was good to finally be back under some weight and increasing the intensity quite a bit. -SS Yoke Bar Box below parallel 5 Second eccentric: 3×2 @ 475 – Cambered bar...
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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...
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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...
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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...
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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...
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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...
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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...
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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...
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So today was a great training session. The last month my triceps have been causing me excruciating pain. I have not benched well or anything heavy the last few weeks because of this. This exact same issue haunted me till the last few weeks of training before nationals. Well, here we are again a few...
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My triceps are still hurting but I was able to follow today’s programming when I called for dynamic benchpress however I did not make it as fast as a typical speech session. I was not impressed overall in my performance to squat today. For some reason I could not focus on on my cues properly...
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So after months of training feeling great my tricep injury reappeared very quickly and I have been unable to bench heavy for going on two weeks. My squat and dead lift however are progressing quite nicely. This is the last week of our training prior to getting in the wraps in doing more sport specific...
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This is one of the few training days I am able to partake in due to the return of my tricep issue (we assume shoulder impingement and bicep garbage). It ended up being a great training day with teammate Porter and Jim helping me. My triceps started giving me problems Mid way through squats but...
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Bumped the weight up on the paused SSB Squats and on the awful deadlift holds. This workout is HARD. SSB Paused: 4×2@440lbs Deads : 4×1@505lbs All Accessories 3×8 -Goblet single leg box squat @ 50lbs -GHR Hypers @ Grey Band -Goblet Paused Band Abductions @ orange band and grey KB -Trunk Rotations on GHR @...
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So I have been MIA with my logs for about the past week. Interning in the collegiate setting and at NBS FITNESS is a balancing act I am working on. Our workouts are the same as the previous week. Our main movements and supplementary movements do not change. Our main work is only increase by...
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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