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

By

David Allen
I recently had a conversation with a friend of mine about my experience in the Boy Scouts of America growing up. I was a scout all the way through high school when I got my Eagle Scout. I love the idea of young boys and teens developing life skills under the guidance of adult leadership...
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Looking to improve your Olympic Lifting technique? This clinic will do exactly that. Brandon will take you through the proper techniques, progressions, and positions to ensure you improve your Olympic Lifting movements and get new PRs. There are 10 available spots. November 16, 2019Time: 11:00 AM to 12:30 PM Register Here
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This past week I saw where someone posted on a local message board on Facebook that they were looking for some help with weight loss. There were a few suggestions for trainers or local gyms, a lot of suggestions for MLM products, several medical-related suggestions (ie gastric bypass), and one guy simply said eat less...
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Human beings are emotionally-driven creatures. Our emotions have a major influence on our decision-making and can even overpower our logic, coercing us into making decisions we know are not the right ones. This happens in our fitness and health decision-making as well. We see it every day as fitness professionals. Clients will have a bad...
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Human beings are emotionally-driven creatures. Our emotions have a major influence on our decision-making and can even overpower our logic, coercing us into making decisions we know are not the right ones. This happens in our fitness and health decision-making as well. We see it every day as fitness professionals. Clients will have a bad...
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I recently had a consultation with a man in his 40’s who had a background as a wrestler. This background taught him a ton of mental toughness which he used for many years to develop himself physically. As he got older, the daily toll of high intensity training sessions started to catch up to him...
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A recent article by the NY Post showed that American’s waste around $18,000 a year on non-essential expenses. Purchases such as cable, Netflix, eating out, music streaming, subscription boxes and impulse purchases slowly add up to take a large share of the average American’s spending power. This helps to show how the average household has a credit...
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I had breakfast with a friend the other day. He started asking me very specific questions about how to implement intermittent fasting. My response was not what he expected. I asked him what was the longest period he had followed a healthy nutrition plan and been consistent with training. 5 years? No. 1 Year? No....
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Over the last decade, I’ve gotten to witness and participate in the pursuit of health, fitness, physique, and performance of a lot of people. I’ve seen success, failure, given a lot of advice, and learned a lot in the process. One thing I’ve learned is that everyone struggles. Some people struggle more or less in...
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In 1969, Neil Armstrong was the first man to ever walk on the moon. Since the beginning of space travel 536 humans have been into space and 12 have walked on the moon. A total of 18 people have died during launch, flight, or entry. Putting a man onto the moon is an incredibly complex...
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I recently joked that I wanted to give a speech at a high school graduation in which I would site a bunch of depressing statistics about their likelihood to get divorced, dislike their jobs, go on anti-depressants, get addicted to social media, and be obese. I guess it’s not really a funny joke but laughter...
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Who depends on you? Who depends on you to be healthy, fit, and strong? Who might depend on your physical abilities thirty years from now? Tomorrow? Today? Who depends on your mental and emotional health? Who depends on your example? Now is the time where everybody reevaluates their life over the previous year and vows...
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I’ve been in the fitness industry over a decade and have seen the full spectrum of people’s successes and failures. Everyone shows up motivated. Some of them take action. A few less keep up that action in the short term. A few less train smart and follow an intelligent program. And even fewer keep it...
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The holiday season kicks off with Thanksgiving, a holiday characterized by spending time and enjoying good meals with friends and family. It is meant to be a time of grateful reflection and thanksgiving for all that we have. Ironically the following day is Black Friday which is a time spent in consumer chaos, away from...
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Did you know… The drop out rate for fitness is higher than that of Navy Seals? About 80-90% of people will give up on their fitness routine within the first 5 months. Of those that do stick with it, many will eventually hit a rut, get complacent, stop making progress and quit. I’ve been there...
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When I first made the transition from powerlifting to CrossFit with the goal of becoming more well-rounded in my health and fitness, I struggled a lot with body weight movements like pushups, sit ups, and pull ups. This was partly due to my weight but also due to lacking the capacity to perform higher rep...
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Recently I have been trying to diet down and get lean again.  2 weeks ago, I got an update from my coach, that resulted in lower carbs on low and medium carb days, and 104 min HIIT cardio per week, broken up over 6 days. The HIIT sessions are done on the newly repaired air...
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For the most part, no supplement is going to beat out hardwork, and sometimes pre-workouts can severely hinder your ability to get an accurate RPE on activity, skews heart rate, and can lend to an enormous crash later. For those reasons, I have a tendency to stick to a strong cup of coffee unless I...
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I first started lifting weights in the early Fall of 2005 to get stronger for high school wrestling. Like most gym rats, I ended up having a much higher affinity for the gym and lifting weights than I did for wrestling. I started reading everything I could get my hands on: bodybuilding magazines, Arnold’s Encyclopedia...
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Donald Trump is President, Amazon is delivering groceries to your house using drones, and Drake is the top musician in the world. What does all this point to? Zombies. Yep, for sure the zombie apocalypse is on the horizon and if you’re not prepared for it, you’re not going to make it. Luckily for you,...
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Cardio timing   Insulin Let’s talk insulin for a second. Insulin is a storage hormone, and it gets released by beta cells in the pancreases in response to rising blood glucose. As the blood glucose raises, the pancreases secrete insulin. Insulin binds to an insulin receptor on a cell, which will cause GLUT4 proteins to...
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…is rarely (though sometimes) the genetic freak.  Before you start peppering me with your anecdotals and acquaintances that defy that statement, I will acknowledge that there are exceptions to that rule. However, the most successful athletes I have known or heard of are usually those who have a bit of genetic predisposition and a lot...
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Sometimes life can get a little crazy and that can make getting training in more difficult than before. This doesn’t mean that we can’t get training in, just that we have to make some adjustments to do so if it’s a priority in our lives. If training isn’t a priority then it will get dropped....
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I want to outline and explain a few things that dramatically improved my performance in training and ultimately in competition at the 2017 World’s Strongest Man u90kg competition. These changes were lifestyle and diet based, and for their relatively minor investments they could be considered force multipliers with how much of an impact they had....
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Fructose Fructose is the sweetest of all-natural sugars. It is somewhat special compared to other sugars. It has its own GLUT transporter which is cool and could potentially make fructose a better option as a carb source, by lowering the total amount of insulin secreted due to specific glucose transporters. Fruit could be a better...
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I had a writing prompt earlier this month that has turned into a conversation piece between me and nearly everyone I have run into and has led to some fairly interesting reading as well. “In your more dire situations, what life rules do you cling to in order to guide your behavior to the best...
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Is strongman training appropriate for everyone? 1. Yes, assuming they are healthy enough to do any form of physical training. What are the benefits of strongman training compared to more traditional training styles like powerlifting or bodybuilding? 1. Strongman training involves a few fundamental human movement patterns: the overhead press, the deadlift, weighted carries, and...
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In our pursuits of athletic and physical improvements, we must ensure that we have the proper foundation to continue to build upon. There are two physical capacities that we must enlarge before we can add more on top of them: strength and aerobic capacity. What is capacity? Capacity is used to reference ability in a...
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Attention: Endurance athletes. Yup, you. The runner, the cycler, the biker, the elliptigo-er, the rower…alla you. You really should lift weights. No, seriously. You need to lift weights. Trust me, I know that’s a little hard to take seriously. I have had a similar message to all my powerlifting/strongman/weightlifting friends as well. There are benefits...
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When CrossFit first gained public attention, there was a lot of criticism of the “WOD” training structure from sports scientists and strength coaches. While traditional training utilized a long term periodization model for programming, CrossFit utilized a daily form of programming. Periodization is simply the organization of training. At CrossFit NBS we utilize a long...
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I am taking a foods class at the University of Memphis, and we went over apples in one of our class periods. I thought there were a few interesting takeaways in the lecture. We went over the 3 types of apples: Cooking, eating, and combination. The main difference between the apples is the sugar/fiber content....
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At the very beginning of any life change, we tend to look at the end picture and all that it will entail before we decide if it will be worth it.  Once we have decided that it is, we often find ourselves with a wave of motivation to start moving all the big rocks in...
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When I first began studying exercise science, I was introduced to Westside Barbell and EliteFTS which led me to common strength and conditioning resources like Supertraining, Science and Practice of Strength Training, Block Periodization and so on. I started training CrossFit a year ago and since then have been taking my previous education and experience...
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I was in a group this past Sunday that was talking about the show “My 600 pound life”. The people I was with were getting very frustrated at the people in the show who despite having every possible resource available to lose weight were still unable to follow the plan and instead gained weight. They...
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Training is feeling pretty good. You are probably blowing through the build up weeks and hitting your rep ranges. Maybe your AMRAP sets are predicting you at a pretty good 1RM in the future. Sure would be a shame if something…came up…and ruined it. But hey: that would never happen to you. If you are...
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This article was inspired by a sermon by Jason Cook of Fellowship Memphis on February 4th. I’m writing this article for myself to remember, some of you may enjoy it as well.  Regardless of your religious beliefs, the Bible offers great lessons about how we should live our lives. Stories from the Old Testament provide...
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I love me some strict pressing. While typically barbell strict press, I also program is in with log, swiss bar, fat bar, dumbbell, and just about anything you can safely press overhead. I find its utility to be a bit higher than bench press, so if I am really having to consolidate training days, it’s...
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Here at Mid-South Spine and Sports Performance, we provide performance-based care for conditions of the musculoskeletal system. Our mission is to provide the members of our community access to the same results-based, quality health care that is typically reserved for collegiate and professional sports teams. Most competitive athletes form personal, long term relationships with their...
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Lately, I’ve been doing a lot of market research on health care costs and the current state of our care quality. My research was mainly focused on preventative wellness care and I was attempting to back up my claim that the most prevalent and costly diseases right now in America are widely preventable if we...
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With the new years comes the idea of new year’s resolutions and with resolutions we see a broad spectrum of approaches. I know I have seen social media posts that range from big goals and big changes to one small action done daily to people who say they don’t need the New Year to spark...
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Compensations are a familiar buzzword for most of the general population, but what does that mean? When compensation takes place, changes occur in motor control, joint stability, and movement patterns across the entire body. For example, if a person is compensating for hip extension, they may be accomplishing that movement by contracting something other than...
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A few weeks ago, I was privileged with the opportunity to sit down with the Three Amigos over at the Iron and Lead Podcast. We enjoyed some fantastic whiskey, jammed to the metal minute(ish), and attempted to unpack some of the the current problems facing America in the health care industry. I also presented on...
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After this short blog post about sitting back and doing nothing while someone killed themself with bad habits, I had a long talk with David about what we could do.  After very short deliberation, we have decided that I am going to open up my own books to take a few clients that fall in...
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The plot of zombie movies is pretty basic: human kind slowly gets taken over by lifeless creatures that turn each person they bite into another zombie and the small percentage of surviving humans are struggling to survive. It’s a scary concept but clearly fiction; definitely not something we have to worry about….right? Well, I’m here...
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Last month we discussed some of the problems that are prevalent with headaches in the current model of medical care. These three problems in headache care were: 1) A lack of quality health care professionals 2) Improper diagnosis of headaches 3) Improper treatment of headaches. In the next couple of articles we will breakdown different...
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I got pretty lucky.  When I was 15, I walked past a gym needing a job.  Within those walls, I found a catalyst into a profession that I am still head-over-heels in love with 15 years later.  I am using dramatic language and I mean every letter.  My job has evolved over the years: I...
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There has been a huge rise in people who have chosen a plant based diet over the last decade, for which there are many reasons. Most people choose to go this route for one of two reasons: morality and/or health. I can understand people’s beliefs leaning towards veganism and vegetarianism being a healthier way of...
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Today, I was able to catch up with one of the first coworkers I ever had in my career as a coach.  It was good catching up , and remembering the early days of our careers.  My god, how things have changed for me.  Getting older in itself comes with some maturity, but growing up...
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“In any moment of decision, the best thing you can do is the right thing, the next best thing is the wrong thing, and the worst thing you can do is nothing” –Teddy Roosevelt   I heard this quote some time ago, and couldn’t decide how I felt about it.  Then, an event happened that...
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A couple weekends ago, my wife and I and two other couples went on a camping trip up to Mountain View, Arkansas in the Ozark National Forest. Back when I was in middle school and high school, I used to do all kinds of outdoor adventures. We used to bike, camp, hike, backpack, mountain climb....
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“David, I…HATE…RUNNING!” I’ve heard it more than once in my time as a trainer. Running is a very polarizing activity. Some people love it, most people hate it, and neither side really understands how the other one can feel the way they do towards it. I once programmed a mile run into the training plan...
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We had a little fun with our members using a technique called RPR. Check out how we prove NBS Fitness is the best gym in Memphis. Be sure to share the video, especially with anyone you know who trains somewhere other than Memphis’ Best Gym.
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Another month in the books, and it was a busy one.  Each weekend this month took me away from home, so getting my training in throughout the week was crucial to get all my training in and face the inconsistencies that come with training on the road. A few ways to de-stress your training if...
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This last month has been an incredibly busy, but fun month. Between two separate offices and providing care for University of Memphis Football, I also spent a weekend teaching RPR Level 1 in Ottawa at Hostyle Strength. It was an awesome experience working with and meeting some new people who are passionate about making their...
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  The Road Back to You: An Enneagram Journey to Self-Discovery- by Ian Morgan Cron and Suzanne Stabile The enneagram is 9 point personality model. In this book, the author goes through the motivations, wants, needs, fears, and actions of the 9 different personality types and how to best proceed to get enjoyment and fulfillment in...
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Headaches are one of the most difficult and common ailments that affect people world-wide. Although they are more common with females, headaches are a burden that almost every person is likely to experience not only in their lifetime, but every year. I understand the complexities of headaches and that many people are likely challenged by...
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I have been hosting or helping at iron sport events in some capacity for better part of the last decade.  While many have had memorable moments, the Clash For Cash on Beale is quickly becoming the only event that I think about making better intermittently year round.  I was recently asked by my buddy Josh...
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I recently got a chance to try out something I’ve been wanting to try for some time now: a deprivation tank. For those not in the know, a deprivation (or float) tank is a self contained pod that has about a foot of super concentrated salt water. The high salt concentration makes you incredibly buoyant,...
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Last month, we discussed the various types of ruck sacks as well as how to pack them successfully in part 1 of this serious.   Today, we will talk a bit about training for or around your ruck. Most clients that I work with are rucking because rucking is an important ability within their career path. ...
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This year has brought with it a lot of change for myself, particularly in the realm of the type of exercise I choose to do. Up until recently my training consisted primarily of weight training, either for strength and/or size. Earlier this year I started CrossFit at which point my training shifted to more of...
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This time last year I was weighing in right at 280 lbs. Fast forward to present day and I’m hovering around 220. That 60 lbs of weight loss has come from a number of different factors. I got off testosterone supplementation, started doing CrossFit, started running, and went through many dietary changes. In this article...
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At Mid-South Spine and Sports Performance, our goal is to support the goals of our patients and athletes and keep them at the peak of health and performance. Whether you are trying to perform at the highest levels of athletic competition or return to function so they can play with their (grand)children. Today we would like...
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Supplements can be confusing.  Many are absolutely worth the time and effort, while others are clever marketing ploys that don’t really make much, if any, difference on your performance.   Further, of the ones that are worth while, the truth is that *situationally* they aren’t appropriate.  So how do you know what to take and when? ...
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I have been working with Justin Harris for almost a year now, and having him to keep me on track this offseason has a been huge.  When we started I was 198lbs and now I am 20lbs heavier, and I’m the leanest I have ever been at this weight and easily eating the most food...
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Last Thursday I finally met up with Steven Murphy at NBS Fitness, and we decided to get in a typical bro arm session. We had a good workout, and it is always a good time catching up with Steven and getting a training session in. Hopefully this is something we can do more regularly in...
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Last week, we wrapped up our contest schedule with a sold-out RPS Powerlifting meet, The Memphis Classic.  This marks the seventh meet I have been able to help host at NBS and about the 15th I have helped promote and host over the years.  If you add in the strongman meets and push pulls, I...
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Last Saturday, September 16th, myself and a group of NBSers went up to Lebanon, TN to take on a Tough Mudder. For those not familiar with the Tough Mudder event series it is a 10 mile obstacle course with 20 obstacles spread throughout the course. Obstacles including crawling through mud under barbed wire, sliding down...
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I blame Kevin Costner. He made it seem cool to steal from people when he played Robin Hood in the Prince of Thieves movie. In that time period, if you were wealthy it was because you were born into wealth. Unfortunately that same mindset has made it’s way into modern times. While financial success does...
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We discussed rucking on episode 3 of the Iron and Lead Podcast very briefly, and since then I have had quite a few questions on rucking.  While I have had the benefit of working with hundreds of military/LEO/big dudes for the last few years, I do think rucking can be an enjoyable (*gasp*) activity for...
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Mid-South Spine and Sports Performance is happy to announce that we have successfully launched our first newsletter this month! Here at Mid-South Spine and Sports Performance, we believe that one of the most important factors in successful care of our patients is providing education. We are not interested in band-aid care or care that is...
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We were recently nominated for Memphis Best Health Club by the Commercial Appeal and we ended up making it into the top 3 nominees which got us the invitation to The Memphis Most Banquet last Wednesday night. It was a honor to be a part of the event and to know that we were able...
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This book was recommended to me months ago. It sat on my reading cue for quite a bit, until a long flight without wifi gave me nothing but time to dive right in.  As I have touched on before, I typically have a rotation in subject matter when it comes to books that I read:...
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What is failure? Failure is inevitable. Failure is life. Show me someone who doesn’t have a bag full of failures that they can pull from and I will show you someone who hasn’t done anything worth a damn. Failure is an opportunity to learn from your mistakes, to do it better the next time. Failing...
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At first I wasn’t sure if I should post about this but I figured people would find it informative and possibly a bit entertaining (I thought it was hilarious when I first found out). The funny thing about the fitness industry is that it really is the only health related field that is completely unregulated....
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I decided to pick up a new hobby. I wanted to choose one that didn’t consist of anything to do with weight training or me having to exert much physical energy into, but something that would challenge me and force me to learn something new. After pondering for a while, I got the mental stimulation...
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Last week I released a publication on EliteFTS.com, Back to Recovery Basics: Foundations of Recovery. Since the release, I have received a lot of responses from the article, a few of which I would like to address quickly. The first response was from a Division I strength coach, who affirmed with me the importance of...
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Aside from working at the most kick-ass gym in the Mid-South, I have been focusing on squeezing the most out of my life. This month hosted some GREAT moments for me, and here are a few highlights Reunited with my training parter: Courtney and I trained together a year or so back when we were both...
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Spoiler Alert: This article exposes some of your most common and favorite ab exercises Abdominal exercises are a key component of any good training program. Functionally, they are crucial in providing stability throughout the spine as well as connecting the upper and lower extremity during almost every exercise in the gym and during sport specific...
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I usually suggest people to eat whole foods as opposed to protein shakes, and to drink protein shakes as their last option. Whole food meals are going to be your best bet for improving body composition, and your diet should consist of mostly whole foods. I do think however, there is a time and a...
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Christian came to me around Christmas of last year wanting to start following a diet plan. Anyone who knows Christian knows he has a good bit of muscle on him, and he walks around pretty lean. I knew working with him was going to be a fun time. Christian came to me eating fairly low...
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I just recently went on vacation to the beach and one of my favorite things to do at the beach is read. It’s very relaxing to shut down electronics, lay back on a beach chair, and enjoy a good book with the waves of the ocean crashing in the background. If you enjoy reading, give...
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I’m going to be very honest: somedays, I rise each morning just to go to the gym in hopes of seeing David running so I might make fun of him.  And man, he doesn’t disappoint. However, through this sibling-like tough love, I found myself feeling a little bad for him as the temperatures headed into...
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Overcoming Injury is something that has always been a part of sports and always will be. General health and injury are also the most common reason that people have to hang the pads, weights, glove, or whatever other metaphorical sport specific equipment up. So when it comes to competing and training, having to overcome injury...
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In episode 2 we discuss we share some more metal, drink some more whiskey, and talk about how training for physical fitness, MMA, and shooting all go hand in hand.  
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I used to say that anyone who can physically squat a thousand pounds surely doesn’t have any mental weakness but much like many other definitive statements that I have made, I’m about to challenge this one. I first began lifting back in 7th grade. As I started puberty, I shot up in height very quickly...
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Check out the new podcast from myself and two good buddies where we talk about everything from training to shooting to combat sports, politics, and interview some really cool people. Episode 1 is below.  
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14 years ago today, my dad died. Are you all uncomfortable yet? You shouldn’t be.  The subject of death is so taboo that after the initial acknowledgement of the event, we are expected to keep it to ourselves, lest we make others squirm. But for those close to death, the events that follow can be such a catalyst...
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1) Getting Out of Bed If you were hoping this means that you should hit snooze until 10am, sorry sleepy head. This is referring to HOW you get yourself out of bed. Luckily, this is an easy fix, and one you may be doing correctly already. There are a few reason that getting bed out...
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Here at Mid-South Spine and Sports Performance, we operate at a three season a year pace. We have Spring, Summer and FALL FOOTBALL SEASON! In preparation for the upcoming Fall Sports season, we would like to outline some basic fall reminders as well as cover a few big announcements.   1) Dr. Detweiler will be...
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Diet: I have bumped macros to 180 on 3 training days, 350+ cheat meal 2 training days per week, and 100 on off days. Training: Every other training session, I hit back.  Other than that, I’m following a basic chest/back/leg/shoulder split weight: up 7lbs
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With the rising costs of today’s healthcare, more and more people are turning to alternative medicine options for their ailments. My profession has often declared chiropractic cost effective. But is it really? Let say it is. How do you know whether or not it would actually apply to you? Back pain is in the top...
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July was another super cool month. Heres some shit I did! 1.) Bought a new car: The truth is, Jeep isn’t a great everyday driver and gets terrible gas mileage. Further, Kilo doesn’t fit really well in the Jeep. So…after months and month and months of just totally blowing it off and not getting a...
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I recognize that most people workout because they want to looker better naked. I’m the same way, of course I want to improve my physique. But I would argue that physique improvement is at the bottom of the benefits of training. Physique is so subjective. You can win the Mr Olympia and people will think...
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Sometimes, life has themes.   Over the past year or so, I have taken a step back from my previous perch as the super set-in-her-ways diva and have done a bit of introspection.  This quest to understand myself a bit more led me to a really great set of writing prompts by Jordan Peterson (...
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Check out my latest podcast I did for ACRE Podcast. ACRE stands for Arts Culture Religion and Entrepreneurship and is hosted by my good friend and pastor at my church. In it I talk about how NBS was created and what it’s like being a business owner.
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The vast majority of my clients are not physique competitors looking to do well onstage but are instead regular people who just want to lose some body fat, build some muscle, feel better, and be proud of their bodies. What this means is that packing all their food and taking it with them everywhere they...
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Sports Performance is a buzzword that holds a high amount of value in competitive athletics. When most people think about performance in sports, they think about training, lifting, agility drills, or other activities that increase the athlete’s abilities. Athletes invest a large amount of time pushing their bodies through extremely high levels of physical stress...
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The Dexter Jackson Memphis classic has come and gone. I was really fortunate to be able to win my figure class.  If you have been following me for a bit, you know that the past few years have been full of 2nds, so it was nice to finally win one. So now what? Now I gently...
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The first half of 2017 has been extremely busy at Mid-South Spine and Sports Performance. Between the addition of spring coverage of Memphis athletics, continuing education seminars, and the growing population here at Mid-South SSP, we are set up for our best year yet. We are hoping to be able to end the summer with...
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As I mentioned my recent article on online training, one of the best parts about having a coach to program for you is that sometimes you get to do cool shit that you’ve never done before. Sometimes, however, this concept can backfire on you. As I am currently training hypertrophy with the goal of putting...
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Modern day society has taken out most of the hardship of previous human existence and replaced it with comfort and ease. While I definitely appreciate having a nice warm bed, air conditioning during the summer, and not having to grow, pick, or hunt everything I want to eat, I can tell that living like this...
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Thank you for registering for the Second Annual Memphis Classic RPS Powerlifting Meet. The discount code for the 3 month meet programming is: classic17 Once you have chosen the trainer you would like utilize for programming, choose the 3 month paid in full option and apply the coupon code at check out. For Christian Anto’s...
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I have been working through a workbook lately that has me examining my actions/habits and putting a bit of consideration into why I do the things I do.  It has occurred to me that a LOT of my actions are based on advice that I have put into play. Below are a few tidbits I have...
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I can never emphasize enough the importance of eating a healthy diet.  I also cannot believe how often this is ignored.  You don’t have to go on a fish-and-broccoli only diet, but American’s have a terrible relationship with food as a whole.  Make sure that the food you are consuming each day SERVES A PURPOSE....
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Welcome to our third and final installment of the NBS Fitness Guide to Supplements. In Part 1 we discussed the importance of protein and the different types and qualities available. In Part 2 we discussed the importance of a peri workout protocol. We are going to finish this series off with talk about products that can help...
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When I was in college, my dorm mate and I had an alarm clock that would play a song off a CD as your wake up alarm. We thought this was the coolest thing ever so of course we picked a song we thought we would love to wake up to everyday. But after a...
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Chiropractic is a very unique profession. As such, there are a good amount of questions concerning the perception of chiropractic education. Unfortunately some of the reasons for these questions is the lack of a common and unified voice from my profession in educating the public. One of these lulls in public education and of the most...
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As I have alluded to in previous posts, I have decided to jump into the Dexter Jackson Memphis Classic.  Its been a couple years since I have been on stage.  In fact, the last time I was on stage was actually the Dexter Jackson Memphis Classic in 2015, so it was time to come back. ...
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Want to stay updated on the latest at Mid-South SSP? Not sure what days the office is open during the summer? Want to learn some new things about the chiropractic profession that you probably didn’t know? Then be sure to check out the office double doors for the latest information. Have you not paid attention...
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As the 2016-2017 Memphis Track and Field season starts to wind down, many personal bests were broken at the American Athletic Conference Championships. Both women and men’s teams showed up well and performed above expectations with the men’s taking 3rd and women’s taking 6th. For a full overview of the meet results, click here! It has been...
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The last time I trained weightlifting (ie olympic weightlifting) seriously was probably about 6 years ago. After leaving college I was fortunate enough to be on the strength staff at LSU where the head strength coach had a good relationship with Gayle Hatch who was the coach of the 2004 Men’s US Olympic Weightlifting Team. Over...
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When I was younger, I managed a commercial gym.  During this time, I became very close and familiar with the members of that gym. As a result, I became a sounding board for frustrations for many of them.  So it wasn’t surprising when Pam* asked if she could come talk to me about some concerns...
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Much like a preacher about to give a sermon, I feel the need to tell you all something first: I am a sinner. Yep, that’s right, I am someone who has in the past bashed CrossFit and bashed the kipping pull up. The reason why I bashed the kipping pull up was the same reason...
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Welcome back to the second edition of the NBS Fitness Guide to Supplements. In Part 1, we talked about he benefits of protein supplements and what differences between different kinds are. In Part 2, we will discuss the peri workout window, why it’s so important, and what we can do to maximize it. So without further...
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Seriously. One easy trick allowed me to have the most productive year of training I’ve ever had. I am now in the best shape of my life, the leanest I have ever been, and the least injured I have ever been. And the greatest part is you can do it too! Whats the secret? I hired a knowledgable professional...
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Life is funny, at least for me it has been. When CrossFit first came out I took the stance that most strength coaches took which was that CrossFit was an inferior training method consisting of random exercise done with poor technique at high intensity. In my defense, CrossFit was very rogue when they first came...
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Summer is upon us in the Mid-South! We at Mid-South SSP are preparing for a lot of changes coming this summer, and are excited to share a few of them with you! Summer is a typically a transitional time for us between spring and fall sports and we typically use this period to help improve and add new...
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“The Iron” by Henry Rollins is one of the most widely quoted passages about lifting weights and the impact it can have on someone’s life.  And for good reason: its a reminder that the absolute nature of training can be one of the most consistent, unwavering additions in someones life. Sure, strength gains are not linear...
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A friend and I were recently talking about the number of competitors that assign their unhealthy relationship with food and bodyfat with, at some point doing a show.  At first, I was quick to pass this off as first time competitors being unprepared for their show and the impact it can have on your caloric...
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So, I have a bit of a hobby of collecting completely ridiculous fitness memes and I think I have found the most ridiculous one yet. Fair warning, there is some foul language in the meme so be aware. Let’s take this thing line by line. With as many good role models throughout the history of...
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“Growing up, my dad would take my brother and I shooting on a regular basis. I remember getting a BB gun at around age six and taking it into the back yard to shoot Coke cans off the fence. This love for guns and shooting has continued to grow over the years. Another passion of...
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Last weekend NBS Fitness held their second annual King and Queen of Spring powerlifting meet. The meet went extremely well and we had some very impressive performances and multiple elite totals. Unfortunately not everything went according to plan as everyone’s beloved Jim Sadler tore his right pectoral muscle on the bench press. After a few...
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Its easy to get confused about nutrition.  As we have discussed in numerous articles and blogs, there are a million ways to manipulate your intake for a number of different results.  And honestly, for the most part, most ways work to a degree.  This is why its important to understand nutritional components on a base...
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Since the beginning, athletic endeavors and sports supplements have gone hand in hand. We’ve come a long way from ancient Greek wrestlers chewing on rhodiola leaves to the multi-billion dollar supplement industry we see today and we will continue to make progress in the future. The purpose of this series is to educate you on...
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At Mid-South Spine and Sports Performance, our motto is Prepare. Perform. Prevent. We truly believe that the services and content that we push for at Mid-South Spine and Sports Performance are a direct reflection of this motto. If a service does not reflect at least one aspects of this motto, then it is not one...
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HELLO FROM AUSTRALIA!  I am currently writing this from the lobby of my hotel in Australia, where I am speaking at a three day certification course about Hybrid Athletics.  This is such a cool opportunity for me, and happens to be at the tail of of my higher calorie phase that I have been doing...
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In 2007 Ronnie Coleman put out a training video in which he wraps his knees and performs a 2300 lb leg press. You can check out that video here. Ten years later and aspiring lifters are still emulating one of the best ever in their attempts to grow legs like Mr. Olympia. Thousands upon thousands...
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This month, NBS client and athlete Elyse Lovelace competed at the XPC Elite Powerlifting Championships at the Arnold Classic in Columbus, OH.  Though we had a few logistical hiccups, she was able to walk away with not only a class win, but also the coveted overall female lifter award. A bit over a year ago,...
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Join us in celebrating our Arch Madness promotion on Foot Levelers custom made orthotics at Mid-South Spine and Sports Performance! If you’ve read any of our past publications on the importance of a quality custom foot orthotic, and have been wondering if Foot Levelers are right for you, now is a great chance to find out! Now...
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Behind all the tan, awkward cut bikinis/speedos and carb-depleted divas lies a sport I really love.  So much, that I am frequently encouraging people to get out of their comfort zone and commit to a formal show.  While I think this is a really great goal for a lot of people, I am reminded time...
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As RPR continue to have more with athletes, lifters, and general population at Mid-South Spine and Sports Performance, a lot of questions seem to come up concerning whether or not an individual is a candidate to try RPR. This conversation typically starts out with, “well I’m not really hurting right now,” “I’m getting close to a competition,”...
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When it comes to the organization of training, many people fall back to basics they learned early on in their training career. Things that have been passed time from one lifter to the next and so on and so forth. Many times lifters are not even sure of the purpose or reasoning behind their training...
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The most common discussion I have to have with nutrition clients is the concept that the scale is not the ultimate judge of progress. It has been ingrained into people’s minds that losing weight is synonymous with losing fat, being healthier, and looking better. The first thing I typically do is explain everything that “weight”...
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Concussions are a commonly seen condition, especially in sports care. Chances are if you have played a significant amount of competitive sports, regardless of the level, you or one of your teammates has experienced a concussion. Concussion management has taken some large steps forward over the last decade in sports medicine to help provide better...
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As modern technology continues to evolve it seems that people are sitting more and more. With smart phones and tablets such a big part of everyday life many of the activities that used to be physical are now played out without having to move much at all. It’s not uncommon for someone to get out...
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  HOLY CRAP THOSE BEFORE PICTURES!! (top row is October 2016 , bottom row is February 2017) This week ends an offseason phase of dieting that has been focused on slowly achieving a better body composition year round.  This isn’t to say I was fat in the recent years, but eventually you realize you aren’t...
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In the financial world, there is a big difference between true wealth and the outward appearance of wealth. We can define true wealth as the financial cushion to handle predictable and some non predictable negative financial circumstances (loss of income, medical expenses, etc) as well as the financial position to comfortably live the lifestyle you desire...
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At Mid-South Spine and Sports Performance, we are always looking for ways to adapt and improve the experience of all our patients. Since officially opening in mid-April of last year, Mid-South SSP has grown from just a table in the middle of a gym. to a true office. We have gone from word of mouth referrals between...
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Despite all my efforts, I often find myself underestimating how weirded out the general public gets by acts of health.  This weeks case in point is courtesy of a client of mine, who mentioned casually that she was using a meal prep service.  Almost immediately, someone pointed out how obsessive tracking food was and how unreasonable...
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In the past few years, countless great strength athletes have began incorporating hypertrophy components into their programming.  While the cited reasons vary quite a bit, there’s no debating that there is clearly a case for hypertrophy work for the strength athlete.  Some of the more sophisticated reasons would be to create a frame that can...
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Anyone who has listed to me talk or has worked with me on nutrition knows that I am not a big fan of spending a ton of money on supplements. In order for me to justify taking a supplement myself or for recommending it to any of my clients, it not only has to have a...
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Don’t you just love a catchy title. Catchy, effective, and truthful. If we’re going to define “fat” as having more body fat than the ideal amount for health (ie overweight/obese) then at least 2/3 of the population falls into that category. That number is also on the rise, by the way, which means there is...
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What is the Abyss? The abyss is the dark, lonely, and isolated existence that a people find themselves in when they suddenly stop training. People stop training for many different reasons. Maybe they got injured, maybe they were a competitive athlete and they couldn’t perform as well as they used to, maybe they got burned out,...
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Are you a runner who needs help getting back up to speed? Running injuries are seen in everyone from the recreational runner to the most advanced ironman athletes. As a provider for all athletics at the University of Memphis, one of the most challenging sports to tackle is track and field. It is a well acknowledged fact that track...
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There is no better time to live in than right now in 2017, right now in America. I’m not saying this because of some political, personal, or random bias. I’m simply saying this because never before have we been able to do the vast amount of incredible things we are able to do today in...
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Don’t get me wrong: I have the most fun life there is.  Everyday I get to wake up, train, and hang out with people who are extraordinarily committed to their goals.  Along the way, I have the opportunity to make their efforts a bit easier.  That can mean a lot of things: some days I...
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Typically on my commute in the mornings to work, I listen to some sort of publication, podcast, or lecture on either business, sports, or politics. Specifically a few podcasts and publications are particularly applicable to either training, business, or both. I also like branching out a bit from the medical/chiropractic side of  healthcare a bit as well, as...
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  Its been a while since I have updated my blog. In October, I got a little sick.  This led me to take a little break from strongman/power-lifting out of necessity.  It also led to a drastic change in training schedule for the pure sake of having reasonable energy levels when I needed them most...
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Just because something is hard doesn’t mean that it is good There is something instinctual in humans that makes them transfixed by something new and different. If ever there was a place where this was true it would be in the world of fitness. People are constantly looking for the next “secret”. Secret supplement, secret...
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Are you willing to listen to the stuff you don’t want to hear but need to? My nutrition coach, Shelby Starnes, made a post a while back that I really liked. In it he said that when choosing someone to work with you need to decide whether you want a friend or whether you want...
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Mental Toughness: Make the right choice I’ve been recently watching a TV show called “The Selection” in which 30 civilians try to make it through a grueling mock special forces selection process put on by ex special forces operators. One of the instructors said something that really stuck with me: There is no such thing as...
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I have been training for 17 years, I have been in the fitness industry for 10 years, and I have owned a gym for 5 years. Along that time frame I have helped over a thousand people in training, nutrition, and life. I have watched people succeed, fail, struggle, bounce back, do awesome, do terrible,...
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With health care being one of the most important topics of the 2016, people are clearly concerned with where health care is going and how it affects them. Ironically, however, one of the most common trends I have notices in 2016 is that few individuals actually know what their health care coverage is. The most...
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The age excuse is a topic that I encounter on a regular basis in my personal and professional life. “I am to old for ‘X’ activity.” “Getting old sucks.” “Back when I was younger…” People talk about age like its an unescapable, constricting prison. It’s as if age simply deteriorates you and keeps you from being active,...
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Just in time for the Christmas and holidays, Mid-South Spine and Sports Performance is proud to announce our new T-Shirt line! We have kept the first run of apparel simple and will be offering a limited supply of this black version featuring the clinic logo on the front as well as our alternative logo and motto...
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Now that Christmas is over, I don’t feel so bad smashing a few of your previously held incorrect beliefs (don’t worry, I won’t tell you that Santa isn’t real…oops!). Well, to be honest, at one time I also believed that Santa was real and likewise I once believed that going on a hypertrophy protocol for...
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Go to college. Get an exercise science/ kinesiology degree. Go to grad school. Get an internship.  Suck at your trade for a while, then slowly get better. Make mistakes and learn from them. If someone asked me to summarize the path to becoming great in the fitness industry, that would be my initial suggestion.  As we...
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I will spare you the long intro, but in short, this is a series of word sights, sounds, and humans that keep my day at NBS Fitness alive and well. Installment one of Twilight Zone  I have started training at 5:30am.  Usually, I am in plenty of company, but last week I showed up and...
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I may be slightly biased in my opinion on this subject but 17 years of training and 10 years in the fitness industry has influenced my ideas on what constitutes a solid gym from a gym that sucks. I am sure there are more than just five ways to know if your gym sucks but...
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Let’s be honest. A large percentage of our nation is either unhealthy or out of shape due to lifestyle habits. The typical American lifestyle is not conducive to anything even remotely healthy. Crappy nutrition habits, excessive and unrelieved stress, lack of exercise and sleep, a reactive outlook on health, etc. This is why it always makes me...
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At Mid-South Spine and Sports Performance, we are humbled to have such an active and driven population of patients. These individuals understand the importance of investing in their own health and dedicate hours of their time pursing their fitness goals and ultimately their health and quality of life. It is great that active (and even some inactive)...
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In the wake of yet another report of insurance hikes set for 2017, more and more people will find themselves asking one question: Why are health care costs SO HIGH? Now I know “tis the season” to start getting all political. I know everyone wants to begin blaming the Affordable Care Act (Obama Care) or the top...
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Recently I had the opportunity to work with Zach Gallmann, founder and producer of the popular strongman series, Finding Strength, at EliteFTS. Zach had heard a lot about the new RPR method for improving performance and fixing compensations. He had a lot of interest in finding out if RPR could help him, so we got him in...
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Over the last few years, I’ve noticed a very consistent trend that I feel is plaguing our society. The trend is that everything we want or do in life is going to be accomplished via a paradox. That paradox is that we deserve to accomplish whatever you set out to do without having to hold...
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I’m lucky, I have perspective. In the fitness field I’ve worn or wear many hats and that has allowed me to participate and witness many things. It has allowed me to meet and know many people. I’ve had the chance to watch people both fail and succeed, to witness people give up and persevere, and to...
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I’ve got a new twist to the Metal Song of The Week….Training Highlights. Listen to killer tracks while watching my fat ass move some weights  
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**TRANSPARENCY ALERT: I have done each and every one of the actions I am about to list.  I have done entire training cycles of these extra little bits of action and they have stalled my progress, frustrated my coaches, and probably made me an annoying friend.*** Now, with that said, the reason I am sharing...
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I typically say this as a positive: we draw a different breed of people at NBS.  The people that are drawn to a gym that encourages emotional lifting, liberal use of chalk, and loud music are weirdos, but they are my kind of weirdos.  That said, there are still instances that leave me completely baffled....
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On October 23, 2015 I was weighing in for the Dexter Jackson Classic Bodybuilding Show. That Friday night I weighed in at 217, one year later I weigh around 275. Since I wasn’t going to have the opportunity to compete this year, I decided to try to put on as much size as possible. My off...
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I have been involved in the fitness industry all of my adult life and quite a bit of my teen years, as I started as sweeping floors at a gym when I was 15.  As I near the 15 year mark I have seen the good, the bad, and the ugly.  As I grew into...
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NBS Fitness member Will Sawyer recently competed in his first USA Weightlifting Collegiate Nationals competition. Check out what he had to say below:   This was the weekend of Sept 24-25 in New Orleans, and I actually competed on Sunday with having a week of midterm exams starting on Monday.  This was my second meet...
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History This case involves a female in her early 30s. She is active, physically fit, and exercises regularly at NBS Fitness. Her complaint is severe pain in the front of the left hip (7/10 on a 0-10 scale). This pain is most notable during active flexion of the hip during exercise or getting up from a...
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Look, I get it: NO ONE likes to lose.  The worst training days are usually remedied with the idea that the hard work you are putting in at the gym is going to turn out as a victory later.  I have never went into a contest thinking about second, third, fourth, or fifth place.  Part...
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I recently ran across a great article at EliteFTS on joint maintenance and it was spot on awesome that I decided to share it. With joint and musculoskeletal pain being one of the most prevalent conditions in today’s society, there are a lot of poor resources full of articles and experts trying to sell you on...
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Obviously by now, everyone has heard about the hikes in insurance premiums that are going to be occurring in Tennessee or in other states for 2017. If not, you can read about Tennessee increases here. With the amounts that premiums, copays, and deductibles are increasing, its no wonder that health care is one of the most...
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An Introduction to RPR: For those who are unfamiliar, over the last two or three months, I have added a new and powerful service to the line of performance and results based services at Mid-South Spine and Sports Performance. The vision of Mid-South Spine and Sports Performance from the beginning has been to provide the best...
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No explanation here needed. Just straight brutality from the one and only Pantera
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In this edition of “Ask the Chiro,” we will take a look at another common question that comes up a lot i the everyday patient, Heat vs Ice. Both are modalities used to reduce pain and increase function, yet many questions come up when discussing the two. Specifically, should I heat or should I ice an...
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I am going to open this blog post up a bit by bragging on NBS coach Christian Anto.  In the past few years, I have been able to see him flourish not only into a great strength coach but also a genuine person who wants to help.  He spends down time between a full coaching...
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Life is about so much more than the Gym.  It’s easy, as a personal trainer, to get tunnel vision and believe that you have everything figured out when in fact you’ve become complacent in several important facets of life.  I have divided my life up into 5 areas that I refer to my sacred geometry...
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Dio is badass and so is Killswitch Engage who does a killer cover of this song  
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Over the past few years, I have become a bit better about healthier habits.  Three years ago, after my first show, I did the bare minimum: I would eat breakfast, pack a lunch and come home and eat whatever.  Because I was so active (and 24-25), I really didnt see any negative consequence and stayed...
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I love this song. Period   I reach for calm I starve for a balance unknown This burden tortures me deep in my soul I’ve found that strife won’t make the bleeding stop Nor will it take away the pain I feel like this search is all in vain And I struggle to find my...
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GPP is one of those cool catch phrases that fitness folks like to throw around to sound smart (me included) but what is it? Is it metcons? Is it pushing the prowler? Is it steady state cardio on a machine? If you don’t know the correct answer, no worries, this article is designed to get...
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As David pointed out on his facebook this week, we hosted The Clash For Cash And Cash Car Pull this past weekend and it turned out to be a great success.  NBS Fitness itself has hosted 10 or so events in its existence, and various pieces of our staff have been helping in some capacity...
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Machine Head brought a whole new sound with this album and the title track lead the way.  
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I recently did a podcast interview with pro strongman Nick Brugal on The Last Rep Podcast. Check it out below http://hwcdn.libsyn.com/p/5/d/5/5d504c0950efd315/NBS.mp3?c_id=12846989&expiration=1474990190&hwt=597594d106f8cf19d926189c89077ccc
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One week around the corner, the Clash for Cash on Beale Street is shaping up to be one of the biggest NBS Fitness events of the year. With the weather changing for the better, college football season getting more and more heated by the week, and all the other great attractions in Memphis during this...
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I was lucky to see Wayne Static perform the entire Wisconsin Death Trip album a few weeks before he died. This song is from a different album but it’s still one of my favorites.  
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In the last article, Why High School Athletes Should Build Recovery Habits Now, we explored some of the reasons why high school athletes should be building a foundation of proper recovery habits with the goal of promoting longevity and injury prevention. Now that the why has been identified, it’s time to address the how. Injury prevention...
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“I like everything but the price.” This is something I hear alllll the time about our basic gym membership.  It always amuses me, because the monthly fee is actually right at the average cost of a gym membership in America (http://www.cnbc.com/id/26663228) and considering our enrollment fee is a drop in the bucket, the annual cost of...
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A few friends and I were talking recently about the way our respect for great athletic performances can shade our opinion of the athlete in general.  While we all agreed that truly becoming great takes a lot of personality traits that are typically categorized as “good,” this really is only one dimension of the human condition....
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This fall marks my 7th year as either a competitor or provider in collegiate athletics. During these seven years, I’ve been fortunate to do my part in 4 different programs at the Division I level. These experiences have been as narrow as a football only focus to as broad as encompassing all varsity collegiate sports. Being in college athletics long enough, you...
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Whether you train at NBS or waste your time at a commercial gym (oops! Did I write that out loud?), there are 3 unwritten gym rules that you need to be aware of. 1. There is a place for everything and everything in its place I’ve had some of the strongest lifters in the world...
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The most common of all chiropractic stigmas is “Once you start, you have to keep going forever.” Just as with any stigma, there are two sides to this story. I will address some of the truths this stigma is based on, but will focus more on the misconceptions of chiropractic treatment, its goals, today’s societal outlook on health...
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Last weekend, we hosted the RPS Memphis Classic Powerlifting meet.  For the past year or so, social media would have you believe that powerlifting is a toxic pool of politics, favoritism, and rule bastardization.  For that very reason, I have not been terribly inclined to compete or really be involved with powerlifting outside of caring...
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When a meet is approaching there are three questions that you will always be asked.  The first question is are you ready for the meet?  The second question is how did your training go this cycle?  The final question is what is your goal for the meet?  I’m sure that there are more questions that...
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Mid-South Spine and Sports Performance is invested in the continual process of providing the best in sports performance care for our athletes and patients. One of these products have been our recent addition of Foot Levelers functional orthotics. These orthotics are providing a much needed support system for an often neglected are in many athletes,...
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Even when you own a gym, getting your training in can be difficult. Lately it’s been extra difficult because I have had a whole lot going on, both at the gym and at home.  To give a run down, over the last 5 weeks or so I have had something every weekend including: Taking my...
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Few guys can shred like Alexi, that’s why I chose the live version. These dudes put on a killer show  
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Looking for a quality model to work off of in the development of an athlete? Look no further. Check out this video on the athletic development pyramid
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In the past years, I have been able to really dive into the gut of fitness industry.  Between hosting powerlifting meets and strongman events at NBS, continuing to compete in physique shows, and doing media coverage of national/pro level physique shows, I have been privvy to the backstage antic of many competitors.  One thing that...
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In today’s age of trigger warnings, social pressures, and fragile self esteem, people struggling to incorporate fitness into their lives have turned to a commonly used self preservation tactic known as playing the fitness victim. It is characterized by a complete lack of responsibility with a good dosing of helplessness to taste. If you or someone...
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Dumbbell side raises can be a solid exercise for shoulder development when done correctly. When done incorrectly, they can be ineffective and potentially dangerous. Check this video on some of the common mistake people make when doing dumbbell side raises.
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This one goes out to my morning client Yoshimi. She’s a huge kiss fan and I can’t blame her. Get up and move your feet to Detroit Rock City
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Famous Beards While I have maintained the fact that beards are incredible and do so much for you, there yet remains a large contingency of people that don’t believe a beard will enable you to do more with your short time here on this earth.  In order to demonstrate just how much a beard can...
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A month ago, I attended the Reflexive Performance Reset™ (RPR™) seminar at The Spot Athletics Columbus, OH. If you didn’t read about my expectations and review on RPR’s benefits, feel free to do so. Since returning, we’ve hit the ground running with some of our more difficult cases at NBS Fitness. Over the last month we have seen nothing short of awesome results...
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1. Settling into the 148 Class: For the past year or so, my secondary personal priority has been to slowly recomp into a favorable body composition without loss of strength.  I have been giving myself nearly a year to accomplish this because I wanted to really establish long term habits that resemble a lifestyle I can...
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This month we celebrate the recent success of Garrett Blatnik.  Garrett set two new squat PR’s this month while training at the EliteFTS Compound.  The first personal best was a 560 pound squat in sleeves followed by a new wrapped PR of 600 pounds.  The awesome thing about this is that there is more left...
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When you’re a power-lifter and you spend all of your spare time at the gym and finally have to relate to people outside of your world.  When you run out of things to talk about with the squat you can always switch things up a little bit and talk about how your bench press is...
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Recently, I stumbled across a social media shout out to my strength coach from the University of Iowa, Chris Doyle. The post was meant to congratulate him on a story about a recent pay raise that he had received after an undefeated regular season last year. Basically showing respect to his success and hard work....
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Cable pressdowns and cable curls are some of the most common exercises you’ll see in the gym but how do you know you’re doing them correctly and effectively. Check out this video on some of the more common mistakes when doing cable pressdowns and cable curls.  
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My press credentials got confirmed this morning, so I am headed to NPC North Americans in Pittsburg this weekend.  As mentioned in previous blog entries, being a little more diligent to my nutritional programming in all circumstances has been a big priority for me this year, and traveling can cast some uncertainty.  Below are a...
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This month’s throwback hip-hop song of the month comes to you from Paperboy.  “Ditty” was the only song I can ever remember from paperboy.  This song was released in 1992 and I can remember listening to it about 5 years later in my brothers red Dodge Dakota.  I didn’t know this until I did a...
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Mid-South Spine and Sports Performance is happy to announce the first of a new line of services and products available for patients. Staying true to our vision of providing the best services and products for increasing performance and injury prevention, we will be adding Foot Levelers customized orthotics to our product line. This offers a higher end...
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The combo of Tommy Iomi’s riffs and Ozzy’s voice make for one of the greatest metal bands in history. Give it up for Black Sabbath performing NIB live for your ears enjoyment  
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Crossfit Write Up So many of you know I took my Crossfit Level 1 Certificate Course this weekend in preparation for beginning to offer Crossfit classes at NBS Fitness. I wanted to do a little write up on the weekend just to recap my own thoughts as well as give you all some information that...
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The foot and ankle region is one of the most common areas neglected in corrective and performance care of athletes. 26 bones make up each foot and ankle of the 206 bones in the body  This accounts for almost one quarter of the bones in the body. There are also 32 joints and over 100 soft...
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  How committed to your goals are you?  Do you whimsically hope for something good to happen, or do you go out and let nothing come between you and what you want to accomplish.  Our bodies naturally, like water, follow the path of least resistance.  If you allow your body to remain at rest then...
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Testament is pillar in the trash metal genre. 3 days in darkness is one of their later songs but still hits hard as ever. Enjoy my friends
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Hamstring training can be brutal if done correctly. They get a gnarly burn in them and when they’re sore, life is tough. If you hate your hamstrings enough to actually train them the way they deserve to be trained, give this 5 sec eccentric GHR a try
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As you may remember, my last blog talked about my expectations and excitement for the Reflexive Performance Reset™ (RPR™) seminar being held at The Spot Athletics in Columbus, OH. I was looking forward to this seminar for personal and professional reasons. First, I’m familiar with the challenge of getting a muscle to fire in a specific...
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“The Power Of Habit”  by Charles Duhigg is a book that sat in my Amazon wish list for a long time before I pulled the trigger and bought it.  While the book made a lot of great points, I wont ruin it by giving you a summary.  Instead, I got to thinking about how the...
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With all the toys laying around NBS these days, I’ve been trying to throw in different variations in my back workouts and this combo blew my back up big time. Was sore after each week of training. Check it out:  
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Beginner Background Earlier today I was joking with a member about some of the silly things I did when I was a beginner and I thought all of you would appreciate some of these stories as well. I started training the summer between 7th and 8th grade. Around this time my testosterone levels were starting to increase...
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Check out this podcast interview I did with Blood and Iron Podcast   http://www.stitcher.com/podcast/blood-and-iron/e/how-much-more-bs-none-none-more-bs-w-david-allen-of-nbs-fitness-44846934    
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Two weeks ago, my friends Anthony D’Orazio and Maria Onest came to Memphis to see the very talented Taylor Weglicki.  They allowed me to show them Memphis-style BBQ and explored Midtown.  As you can expect, I also invited to them to NBS Fitness to catch some training.  Anthony is a seasoned bodybuilding competitor and I...
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This will be a recurring blog that celebrates the many successes of the members at NBS Fitness.  We have the strongest community of any gym in the city and we also happen to have the strongest athletes in Memphis.  If you have trouble breaking through your barriers you need to leave your current program or...
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If there was ever a group of people who wold appreciate metal, it would be the vikings. If you needed a theme song to go into battle, Amon Amarth would sing it. Here’s one of their more well known tracks, Guardians of Asgard.  
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As I noted in my last article, the pursuit of knowledge involves constant focus on improvement, bringing up weaknesses, and meshing critical thinking with an open mind to new information. It also has a lot to do with finding the right mentors, role models, or experts in the fields you wish to better yourself in,...
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Every brand faces identity issues at some point.  NBS Is no different.  Every week, it feels like I am running into people who are under the assumption that NBS is just crawling with meatheads.  While I do understand from a quick glance where that idea is coming from, its actually pretty far from the truth....
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This is literally the only detergent allowed to touch my clothes. Can’t be squatting and have weak shorts, that’doesn’t just be terrible. This is the detergent for those individuals that don’t just want to be strong in the gym but in every aspect of life!
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I recently had a friend/client who was tossing the idea of competing in a figure show around.  We got to talking about the pros and cons about it, and in an attempt to oversimplify, I simply said that every aspect of it was challenging, and I wasn’t sure if that was a direction we should...
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In honor of real hip hop music that has since been destroyed by feuds between a 95 lb white girl and a rap mogul, I have decided to run a monthly blog about the hip hop I was raised on.   The kind of music that didn’t make any sense but also didn’t have to....
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A few weeks ago, me and another member were having a conversation that I have long had with myself about knowledge and learning. This conversation was particularly about nutrition and human performance, but I would argue that it can be applicable to becoming better at your craft, regardless of what it may be. The conversation at hand...
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Growing up, my Dad was always a “toy” guy. He always had a ton of fun things to play with: guns, corvette, motorcycles, jeeps, etc. When my Dad got into something, he really got into it. When he got into hockey, he joined a team, he coached, and he bought top of the line equipment....
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Avatar has a very unique sound and this music video matches that uniqueness perfectly. Check it out and put it on the playlist for shoulders.  
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Many men out there may be wondering if they should grow a beard or not.  The purpose of this blog today is to help you understand the positives and negatives of having a beard.  Over the past few years of being a proud beard wearer I’ve learned that there are many positives about having a...
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    NBS Fitness will be putting its members on display this weekend during its media day on Saturday. We will be showcasing the many iron sports offered at the facilities including powerlifting, strongman, bodybuilding, and olympic lifting. It will be an intense and fun day with individuals who are passionate about the iron sports,...
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One of the things that I love about powerlifting is the passion that people have for the sport.  From training to competitions there is no shortage of passionate people in powerlifting.  People love this sport, they love the way they feel when shattering a personal record or reach a goal that they’ve been working on...
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Check out this video about how to properly warm up to help improve your technique
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As we continue to roll through the summer, here is yet another change at Mid-South SSP: We have a new logo and a new Facebook page for you to stay connected with future activities, announcements, and write-ups with NBS Fitness. This page will allow for further connection with patients and the public to increase availability...
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I love Louisiana based bands because they just have a certain sound that comes with growing up in that area. Down blends the deep blues with a metal groove and the insane lyrics of  Phil Anselmo in their song Stone the Crow
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Body image wasn’t something I thought I would ever write about.  Not because I don’t have thoughts about it or have no experience with it, because I certainly do.  However, I think its SUCH a hot topic for people and there’s almost no way to address it without upsetting someone.  As my reach has expanded...
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And we are back in the saddle!  Eight weeks after my ridiculous schaphoid break, I can finally press with minimal pain.  In the past couple of weeks, USS has announced the events for the first ever Pro Womens Worlds event!  Its going to shake out like this: –Max deadlift on Friday night.  for once I...
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This last weekend, I finally found some time to take trip back to Iowa over the Fourth of July. And I can definitely say that to me, the worst part about moving 9 hours away from where you grew up is not that you can’t go back as much as you want, it’s finding a...
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Dethklok is one of those bands that you either love or you just don’t get and few songs do a better job of show casing their talents like the song Dethday. Enjoy and don’t for get to RSVP.   RSVP PLEASE For the DETH of thee You have little time And you’re running out of...
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I can’t say that I’ve seen everything but after 16 years of training and 10 years in the fitness business I can say I’ve seen a lot. I’ve seen people of all shapes, sizes, and background succeed, fail, and everything in between. One thing I hear many people talk about is motivation. Whether they claim...
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If your goal is to drive from Memphis to New York city, you would get in your car, buckle up, put on some tunes and prepare for the journey. You would focus on staying in the correct lane, paying attention to your GPS and following its instructions, checking your gas periodically to make sure you...
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Who writes better songs to cure teenage angst than Korn. Coming Undone is a Korn classic that brings together a solid rhythm and catchy chorus. Put it on the play list and jam out on deadlift day.  
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I had the honor of being able to participate at The inaugural Jenn Rotsinger Womens Empowerment Weekend in Tampa, Florida.  I could write a book here, but here are my biggest take-aways from the weekend: -Jenn Rotsinger GOES HARD.  She hosted a weekend that consisted of a four hour clinic, two full powerlifting meets, a...
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Check out this awesome video highlighting the squat from our spring meet. Also, don’t wait too long to sign up for our upcoming meet in September. Spots will fill up quickly.  
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There have been a lot of changes this summer, and Mid-South Spine and Sports Performance has been no exception. Since moving to the new location in May, we have added multiple services and extended times out for members and public to provide more access to more types of care, more efficiently. Along with these changes...
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There are few bands who can pull off a cover like Devildriver does with Sail. They take a catchy, popular song and add just enough metal to make it worth listening to. Put your horns up and rock out to Sail by Devildriver.  
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In practice (private or team sports), there are a wide spectrum of injuries that can occur in many different places. Today’s world of information undoubtably arms patients with more knowledge of their body. It is not uncommon for a patient to beat me to the punch and ask whether or not their problem is a...
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        If you’ve been following me for a while you know I’ve been working with Shelby Starnes for nutrition for about 18 months now. Here is a glimpse into our current plan: Non Training Days Protein: 420 Fat: 105 Carbs: 280 Calories: 3,745 Spread over 7 Meals Training Days Protein: 480 Fat:...
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The internet is LITTERED with articles, blogs, and advertising with titles like “40 things you have been wrong about..” or “Why you are wrong about xyz.”  While they often contain valuable insight, there is really no one admitting that they have, in fact, been wrong.  I am going to take this opportunity to be transparent...
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If this song wasn’t bad ass enough the freaking music video is the band members skydiving. Nuff Said!
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For the month of June I’d like to feature Ali Vanelli as our NBS member of the month! She is a dedicated member who is super strong too! If you’ve never met Ali, you’re missing out. She’s super nice and we love having her at NBS. 🙂 Here’s a little bit more from her: “I...
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This past weekend I competed in the 2nd United States Strongman National Championships. Going into this event was a little rough.  As I have mentioned in previous blogs, I followed a deadlift down a little hard last month and broke a bone in my wrist, causing tons of swelling and bruising.  I also sadly didn’t...
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As the big highlight of my summer so far, I was able to help once again with United States Strongman’s National Championships in Louisville, KY. This year I was unable to treat at the event due to the Kentucky Chiropractic laws not allowing the purchase of temporary licenses from chiropractors licensed outside of Kentucky. Instead I...
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Slipknot has been putting out killer numetal sounds for several decades now. Even with the loss of their previous drummer, The Devil in I is one of those songs that even people who don’t like metal can get behind. Warning: Music video contains disturbing images that some people may find offensive…or freaking awesome.  
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Over the last 18 months I have been focused on bodybuilding as my sole training goal: putting on as much muscle as possible while limiting body fat accumulation. I feel as though I’ve done a pretty solid job of that as I am the heaviest I have ever been at 260 while still keeping my...
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Coach Christian Anto has started a series on the differences between remote coaching and personal training, and when to opt for one or the other.  Both have distinct advantages and disadvantages, which I will leave to his series to explain.  I would like to allow some insight in how to get the most as a...
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As you may or may not know Ms. Annie Gunshow does my programming. We’ve been working together for about 4 months and it’s going really well. We talked the other day about how everything is going and I told her how I think my shoulders are lagging and I wanted to try adding more frequency...
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First off, as a disclaimer, I’m not going to sit here on my high horse and talk about all the things I know or do that you should know and do too. I’m a pretty big on the concept that one of the best ways in invoking a change is to go ahead and own the...
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While She Sleeps does a nice job of blending punk and metal together in their song Four Walls. Great song to jam out to in the car or throw around the iron in the gym. I give it two thumbs ups Bad Ass Lyrics So when the saints go marching in They won’t be singing...
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I sometimes wonder if other industries are full of so many fads as the fitness industry. It seems someone is constantly putting out some new training style, new diet plan, new health tips that has everyone worked up until the next trend comes along. You gotta be quick if you’re gonna make it on this...
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Since the last time I wrote in here, I have an interesting training cycle for USS Nationals.  After my first attempt deadlift during the King Of Spring powerlifting meet on April 30, my wrist became swollen and pretty painful.  After two weeks of little to no improvement, I had some imaging done that revealed a...
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Right now, I’m reading a book called “A New Earth” by Eckhart Tolle, I’m only about a quarter of the way in, but so far I’m really enjoying the perspective he gives. I enjoy “self-help” books and particularly ones that are a bit more religious but I go in waves of the type of books...
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From time to time I’ll think back to when I first started training. Pretty much my entire youth, especially when I hit puberty and grew in height far faster than I did in width, people would make comments about how skinny I was. Like many teenagers awkwardly moving throughout their pubescence, I was trying to...
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I go out of town to visit family in Alabama often and over time I’ve had to learn how to adapt to training in other gyms. I am spoiled at NBS and when it comes to the equipment and training atmosphere, I have yet to train in a gym that compares. So, when I go...
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College is a time of experiences, and these experiences will shape you as an individual. For athletes, I think this is doubly true. Not only are you experiencing living on your own, meeting new people, etc., but you’re also influenced by the values, lessons, and demands of being a competitive athlete at the same time....
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  Over the past six months or so, I have heard the following cues be subject for criticism: “Break at the hips first” “Break at the knees first” “Sit back” “Knees out” “Pull the bar to your chest” “Shoulders down and back” “Activate your lats” Criticisms have ranged from “I think there is a better...
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When I was getting ready for my week long vacation I pretty much decided I wasn’t going to worry about my diet or training while I was gone. I was okay with it and felt no guilt because I had been training consistently without any significant amount of time off in over a year. It...
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This past weekend was the second time that I have been privileged to attend BBQ fest.  The first time was when I was in high school and had no idea that I couldn’t just try all of the food I could find.  This time was much more enjoyable, but I did notice some interesting things about...
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The best thing about metal music is that there are million sub genres to fit all the different tastes. In today’s metal song of the week we get a little taste of Swiss Folk Metal from the band Eluveitie. The band has 8 current members that play everything from guitar and drums to bagpipes, violins,...
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I was talking with a member today who was curious about competing in powerlifting for the first time and what some solid numbers for him to put up would be. The conversation contained some good tidbits that I think many of you may find helpful and/or humorous. -There are standards that exist in all areas...
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Dealing With Disappointment On April 30th I took to the platform to put my hard work on display for everyone at the King of The Spring Meet at NBS Fitness.  This was my second powerlifting meet and I was nervous as this was the first competition that my family would be able to see me...
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Christian hired me to work with him on nutrition to cut down to the 181 class for the XPC at the Arnold. When Christian first came to me, he was weight between 195 and 200. He was eating around 5-6 meals a days with protein around 50g per meal, fats around 15-20 grams per meal,...
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Plantar fasciitis is a common condition of the bottom or plantar surface of the foot in which primarily the plantar fascia, a supportive structure in proper foot biomechanics, is irritated and stressed to the point that it becomes painful. In many cases, the pain can be severe enough to alter or even disallow walking.  ...
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At NBS we love our members, we wouldn’t be who we are without them. One thing we do each month to show our appreciation is choose a member that stands out to us and acknowledge them for their accomplishments and hard work. Stephanie Moe is a fairly new member but you’d think she has been here...
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Nothing says anger and aggression like thrash metal and Metallica are the kings of the trash genre. Nothing requires anger and aggression quite like powerlifting. Perfect Combo!!!!! The speedy guitar riffs and violent vocals pair quite nicely with a shot of nose torque to the dome. Enjoy!  
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Taking a week off from training and coming back to a new program has caused me some serious soreness this week. Some people think they should take off from exercise when they are extremely sore but that only makes it worse! The only reason I’m able to walk is because I’ve forced myself to move...
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The last couple weeks have been a wild ride to say the least. Within a 4 day period we somehow managed to host a 60 person powerlifting meet with around 150 spectators and move an entire facility worth of equipment, office materials, random artifacts, and a plethora of junk across a parking lot while setting...
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In December, we launched the inaugural training cycle for the NBS Womens Powerlifting team.  I had decided that I would run the programming along side my teammates, but was fairly certain I would have to pop off at some point and get ready for my hopeful strongman schedule. Why I thought I would actually do...
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Change is a good thing, and for those who have been following NBS Fitness, you know that there has been PLENTY of change going on. Recently, the gym hosted a big powerlifting competition along with the move into a new facility with new equipment. Things are moving at lightning speeds as we put the final details together to...
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Social media is a strange place.  Formerly, having a following in any profession required that you be excellent at what you do as well as strategic marketing.  However, the fitness industry and social media seem to be growing together, creating perhaps the easiest marriage of effort and outcome.  This article won’t jump into the morality...
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Sticking with the anti authority theme from last week, we have Do Not Obey by all That Remains making the list this week. If you’re one of the unlucky few who train in a commercial gym (because why would anyone choose to train at one) then you can use this song to fight back against...
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Taylor is Physical Therapist and strongman competitor who previously lived in Memphis and trained at NBS but moved to Oxford, MS. Taylor contacted me for online programming in October with the goal of getting stronger and preparing for the Mid South Smash strongman competition. Starting off, my main goal was to build Taylor’s base strength....
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Summer is coming up and it’s time to show off those beach bods. But what if you’re struggling to get the physique you want? These 5 reasons may be why: You don’t actually want it What a way to start an article right? But I think it’s important that we address the obvious elephant in the...
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I’m going on my belated honeymoon next week with my hubby and I couldn’t be more excited.. I’m so ready that I’ve literally been mentally checked out and in vacation mode all week. It’s all I can think about!!! Next week’s blog will hopefully be all the beach pictures but this week I wanted to...
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Whether you’re looking to break a PR or have a minor seizure, Fear Factory is the ideal band for both. Power shifter is one of my favorite songs because it combines the wide vocal musings of Burton Bell with the crisp double bass and chunky guitar riffs that makes industrial metal so freaking awesome. Favorite line...
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Earlier this month we hosted the USS Midsouth Smash Strongman Competition which brought about 25 competitors and about 75 spectators out on a beautiful Saturday morning to lift some heavy things, eat pizza, and have fun.  I always love putting on strongman competitions because they are super fun to watch and the atmosphere is always...
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The shoulder is by far the most common extremity I deal with in sports and private practice and is a very prevalent problem in today’s fitness and general population. Most shoulder cases are not tears or dislocations that warrant surgical repair. Rather they are the result of biomechanical or neurological abnormalities in shoulder activation, mechanics,...
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This week wrapped up the first 16 week training cycle for our womens powerlifting team.  While we have long had women training at our gym, and a powerlifting team, it wasn’t until the past six months or so that we saw an interest in getting together and training towards something as a team.  This week,...
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I recently started coaching the morning conditioning group every week and boy do they get after it. I’ve played around with different workouts with them and experimented on what works for them and what doesn’t. There is a fine line between pushing it hard and causing good change and pushing it so much that it interferes...
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Here’s your second dose of Lamb of God playing one of my personal favorites off the album Resolution. This isn’t one of their well known singles but it’s hard and heavy and angry which makes it the perfect song for chalking your hands up, tearing your skin into iron and giving the big thumbs up...
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So we had a name change and instead of “Member Mashup” which may be confused with member of the month it will be called the “NBS Mixer”. First interview under the new name I introduce to you “tank”!  
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Today I wanted to step away from science for a bit and address a topic that some of us at the gym were talking about a few weeks ago: Gym atmosphere. As an athlete, I would consider myself very fortunate. In high school, I trained under a legitimate trainer. He was the main reason I...
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This week I want to touch on something that is super special and you won’t find in many gyms. Something that once you are a part of it, you don’t want to give it up. That something is the women we have at NBS. We have the best group of women you could ask for and...
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Do you like helping people look good and feel good about themselves? One way you can start helping people look good and feel good is by offering to cut people’s hair and giving them manicures. Oh…wait…never mind…sorry you actually can’t start doing that because it’s illegal. That’s right, it is illegal to to participate in...
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Behavior, Attitude, or Technique (B.A.T.).  Which of these three elements of your life is letting you down and preventing you from reaching your goals?  This is a method that was introduced to me by my brother Shane.  He saw that I wasn’t reaching my goals like I wanted to and he informed me that I...
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Lamb of God is known for their aggressive guitar and drums and the vocal growls of Randy Blythe. What they are not known for is softer melodic music with some harmonic singing. Overlord shows the depth of the bands abilities while still keeping their original sound. Plus it’s got one hell of a breakdown about three...
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Louis is a former member of NBS member who moved to Texas and started working with me for online programming in December of 2014. Louis trains at a powerlifting and bodybuilding friendly gym and has access to most equipment. We have used many variations of different programs from percentage based to tier to some triphasic work...
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As I have continued to grow a beard for the better part of two years I have realized that there are really only 4 questions or comments that I ever hear and are always from the same demographic.  Oddly enough it’s the grown men that have the most to say or ask.  The following are...
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You know one of the things that makes NBS so great? The members! Each month we like to choose a Member of the Month and let them tell you about what NBS means to them and why they love it so much. For the month of April, I give you Tracy Curry! Here is what...
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As one of the blog series I want to begin, I will be opening up a Q&A for the services I provide and the thoughts and reasoning behind them. To begin we will start off with some of the most common questions I am asked. I hope to spark conversation and look forward to answering each...
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This line in the song made me think about doing 2 hours of cardio getting ready for the bodybuilding competition: Through the suffering we fight, no end in sight Until we see the light, no end in sight Killswitch puts out some killer tunes and this one is no exception. I personally like the mix between...
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     By most standards, 2015 was a losing year for me: I bombed out of a powerlifting meet for the first time in April.  I re-focused and set my sights on Strongman Nationals.  Despite months of preparation, I walked out with a disappointing third place.  I immediately switched gears and spent 15 weeks meticulously...
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I’m sure every 16-25 year old meathead on the planet just read that title and immediately rolled their eyes and called me the “P” word. I admit, my 18 year old self would probably think the same thing. Luckily I’m not 18 anymore and since that time I’ve gained some perspective through being around older lifters,...
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A little over a year ago I decided I wanted to commit to doing my first Figure show. I decided on the Memphis Dexter Classic in October and worked with my nutrition coach, David, almost the whole year to get ready for it. I began to train more like a bodybuilder, diet harder, take posing...
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In my second installment of metal song of week I bring you Reign Supreme by Walls of Jericho. Any band that has a tatted up female lead singer and makes music videos with her working out is badass in my book. What better work out motivation music than a music video with deadlifts, tire flips,...
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Are you a beginner? I bet you don’t think you are but you are. See, being a beginner has nothing to do with how long you’ve been training and I’d even argue that it doesn’t have as much to do with your abilities and performance either. Instead I believe it has everything to do with...
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This exercise is a straight up SOB. Eccentrics are brutal to begin with but when you push them to the limits by doing 10 second eccentrics for 3 sets of 6 on a movement like squats you get a serious back bump and a lot of rolling around on the ground afterwards. Give them a shot...
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I tend to be an all or nothing kind of person. I’m constantly trying to find balance in life with the things I do and it’s something I have to work at. For some people it’s never being motivated (see last week’s blog post) and for others it’s slowing down and learning how to relax. For...
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Now that I’ve got a title written its all downhill from here right? In all seriousness, I’m ecstatic to start up writing with NBS Fitness and begin sharing some of my ideas and experiences. For those of you who aren’t familiar with me or haven’t checked out my bio, I am the provider of on-site chiropractic...
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Welcome to my metal song of the week section where I will choose a metal song to metal your face and give you gains. Kicking off we have Disturbed’s new single “The Vengeful One” from their new CD immortalized. There are two things I love about this song: first, is was a their first single...
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Blogs are for motivation right? I’m supposed to enter something super motivational and something that will inspire you to change your life and be awesome. Maybe.. but you might not find that here. I’ve honestly never blogged before and I’m really excited to start this blogging chapter of my life.. So here it goes! You...
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  Alright..We all took a little break from blogging.  And by little, I mean that the last time I blogged was on the tail end of 2014, after Memphis’ Strongest Woman Since then… –I moved to Memphis to formally join my homies at NBS. –I dug my feet into strongman training and got pretty good...
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The new facility is coming along great! All the framing and dry wall is up so you can get a really good idea of what the layout will look like. The duct work is all in place as well. Everything looks to be on schedule and we should be in the facility by early to...
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I recently read the book “Spark: The Revolutionary New Science of Exercise and the Brain” by John Ratey. The book talks about the positive chemical, hormonal, physical, and psychological effects that exercise can have on the brain. As well as how exercise can have specific positive effects on learning, depression, anxiety, aging, menapause, and pregnancy....
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If you have several years of quality training and nutrition under your belt, these three concepts can help further your training success. If you’re still new to this whole health and fitness thing or have been struggling with consistency, I suggest reading this article on goal setting and this article as well before implementing these...
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I recently had a client respond to the question “Why do you want to lose weight?” with the confusing answer of “I don’t want to do a bikini contest”. I realized that with her being in a gym that has a high amount of high level fitness athletes along with today’s constant social media fitness model...
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What does Mr. Olympia have in common with a middle aged soccer mom? They both look at themselves in the mirror and think about the parts of their body they would like to change. In today’s body image focused society, everyone is, on some level, cognizant about their bodies and aware of how they would...
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Almost exactly a year ago I decided to change sports from powerlifting over to bodybuilding. This decision was primarily influenced by a crappy year of powerlifting competition and a slew of injuries. In March, one of my vertebrae moved while squatting 825 for my second attempt at a competition. This caused my back muscles to...
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As I write this, I am currently less than three weeks out from a bodybuilding show. I guess you could blame my writing on a lack of carbs but to honest I feel this way all the time. Maybe the lack of carbs have just finally convinced me to put those feeling down into words. There...
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Last night I was sitting around with a group of friends from the gym and they were commenting about people who had left the gym, quit training, etc. Unfortunately, that’s just the way it goes sometimes. Training, losing weight, building strength, being healthy are conceptually very easy. It is the mental and social aspect that...
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Everyone who trains is looking for something to give them an advantage, something to help them gain more return on their investment into training hard and eating correctly. People will put their money into supplements, clothing, training gear, and even those goofy “magnetic bracelets”. Unfortunately, many of those have a relatively crappy return for the...
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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...
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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...
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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...
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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...
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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...
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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...
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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...
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It seems as though everyone in America these days is just so busy. Always running from one place to another, constantly attached to some electronic device, at the beck and call of work, family, and friends. If little Johnny needs something, they jump right on it. If work sends them an email they answer it...
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Alright alright!  WHAT A WEEKEND!  As you know, this weekend was Memphis’s Strongest (wo)Man at NBS.  We had a huge, competitive womens class which was really fun to battle with.  In retrospect, there is a lot of things I wish I could go back and change, but that’s the point of competition time and time...
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For those who may not know, this time in my life is incredibly hectic (and productive). I am in the process of rolling out some new business initiatives, I just purchased a commercial property for NBS Fitness to move in to in 2016, we have our Memphis’ Strongest Man competition in a week and on...
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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...
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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...
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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...
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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,...
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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...
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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...
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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...
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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...
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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...
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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 stability
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Speed Squats 55%+strong bands, 3% drop (.74 m/s) 11×1 Speed Deadlifts 55%+single minis, 3% drop (.70 m/s) 7×1 http://youtu.be/kLiSuJ2z9Bs
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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...
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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...
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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...
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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”...
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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...
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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...
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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...
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A1: 2 sec Pause Bench, 6×4 (315) A2: Speed Bench 52.5% w/bands x2 (205+doubled minis) B1: Elbows Out Extensions oscillatory disadvantage 4×4×2 (30) B1: Standing elbows out explosive elbow band extensions 4×8 (monster) C1: Paused Chest supported rows 3×8 C2: External band isometric hold 7 sec x3 (mini) D1: 7 sec concentric straight bar pullovers...
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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 comment
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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...
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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...
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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...
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Bench x1 45 95 135 185 225 275 315 Shirt 405 4 board 455 3 board 495 3 board 525 2 board 550 1 board miss 3 board bench with chains 6×2 225+80 275+80 315+80 335+80 6×2 (2 min break) JM Press 6×4 145 (1 min break) http://youtu.be/OMa0zVIrNq0
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ME Squats x1 w/chains 60 150 240 290 330 380 Briefs 420 470 510 560 Suit straps down 600 650 Straps up 690 740 770 Pin Pulls x1 135 225 315 405 Suit on straps down 495 585 Straps up 635 655 675 http://youtu.be/aKKUhMIUrSI
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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...
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20 slams each side, ladder down 18, 16, etc down to 2. Kettlebell for same. Really nice outside today! http://youtu.be/vRFPLVKbn5k
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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...
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A1: 2 sec Pause Bench, 6×4 (310) A2: Speed Bench 50% w/bands x2 (195+doubled minis) B1: Elbows Out Extensions oscillatory disadvantage 4×8 (30) B1: Standing elbows out explosive elbow band extensions 4×8 (mini) C1: Pauses Chest supported rows 3×8 (55) C2: External band isometric hold 7 sec x3 (mini) D1: 7 sec concentric straight bar...
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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:  ...
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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...
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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...
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Bench x1 45 95 135 185 225 275 315 Shirt 405 4 board 455 3 board 495 3 board 545 2 board 565 2 board miss 3 board bench with chains 6×2 225+80 275+80 315+80 6×2, 2 min break JM Press 6×4 135 http://youtu.be/saPkr_fd_mw
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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...
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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 250×0 200×5 150×18 http://youtu.be/vExLjdjUsqc
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ME Squats x1 w/chains 60 150 240 290 330 380 Briefs 420 470 510 560 Suit straps down 600 650 690 720+80 chains miss 720+80 chains x1 Pin pulls mid shin x1 135 225 315 405 Suit straps down 495 585 635 http://youtu.be/39FPkUxyhrI
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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...
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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) http://youtu.be/VkaF1RxGFf0
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These little 10 lb weights look pitiful but we ran 10 sets and this was my last lap. Yes that is the sun coming up behind me. Next we did stretches. David said I looked like Elaine from Seinfeld dancing at a rave. He is a hater. http://youtu.be/dxuhcInZavA
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Been having issues with acid reflux during training which completely sucks. Just about every set up until the last one I was fighting gagging during the lockout. On top of that I couldn’t tighten the back of the shirt up or wear a belt. So being able to hit 565 dealing with all that, I...
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Monday, July 28 Laying Single leg curls 3xMax -WU 12.5, work 15 Hack Squat 6×6 -no weight, 25,45,work 55 Reverse Hypers Heals Together Long Strap 3×15- 45+35 X-Band Walks 20 yards x2 -Pink band Glute Bridges 100 total Planks 10×10 sec x3 sets Us kids were left alone in the sandbox again today….. Tuesday, July...
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ME Squats x1 w/chains 60 150 240 290 330 380 Briefs 420 470 510 560 Suit straps down 600 650 690 690 +80 690+160 RDL’s w/chains 4×8 135 225 315 355 +40 +80 +120 Glute Ham Raise 2 part 3×10 BW Plank 10×10 x3 http://youtu.be/H7bRLGmNens
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Normally after a meet we take a week off, then drop all the way back down to GPP training to make our base bigger. For the next 6 weeks (roughly) I will not touch a barbell, the volume will be ridiculously high, and I will probably vomit a few times. The next 2 weeks will...
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It is done. I’ve been working towards this show since I got done with the Wounded Warrior Strongman Contest in November of last year. Yesterday was my final “tune up” per se, to run through events one last time before I deload for a week and play the mental game. I don’t know how many...
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Floor Press 6×6 (245) Meadows Rows 3×8 (45) Wide Grip Neutral Pulldowns 3×8 (150) Seated Facepulls 3×15 (30) EZ Bar Reverse Curls 3×10 (20 each side) Band Pull Aparts Series
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8×2 @55%+chains (470+80) ME Deadlift x1 +chains (135,225,315,405,495,585,615+40) Reverse Hypers 3×15 (140) Plate Pinch Holds 15 sec on 15 sec of max sets (left hand failed on set 6, right hand failed on set 7)
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I recently saw where someone made a Facebook post asking what the point of having a strong deadlift was if you can’t run a mile and what was the purpose of being able to run, bike, and swim fast if you weren’t strong. Well, let me answer that question…Winning! The point is to win! I...
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ME Bench x1 w/chains 45 95 135 185 225 275 315 Sling shot 365 +40 +80 +100 +120 miss Close Grip Bench 60 Reps (185×24,44,60) Single Arm Overhead Grenade Ball Extensions 3×12 (60) JM Press 6×6 (105) EZ Bar Reverse Pressdowns 3×15 (90) Laying Side DB External Rotations 3×10 (10) http://youtu.be/LLPoNtIgUOY
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About a week and a half out from meet time now. They’ve combined the. 200 and 231 classes so now I’ll have the opportunity to go up against some heavy hitters. I’m going to have to be on point in all moving events to make a difference here. If I can avoid losing ground on...
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http://youtu.be/kWBhP0EQ1lA We were happy to get back to some conditioning & really glad the temperature was pleasant this morning. 40 tire flips – started with baby tire. Will go for one of the big boy tires next time 50 each rope – up/down, side/side, jumping jacks http://youtu.be/h8ycj8BEeKU
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So this past Saturday 7-22-14 is when it was time to put the last 17 week training cycle to the test. Many parts of my training I doubted towards the end but it ended up being a silly doubt because the meet went extremely well for me. During training I could not bench for nearly...
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Floor Press 6×6 (2 minute break) (225) Meadows Rows 3×8 (35) Wide Grip Neutral Pulldowns 3×8 (140) Seated Facepulls 3×15 (20) EZ Bar Reverse Curls 3×10 (15 each side) Band Pull Aparts Series
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8×2 @50%+chains (425+80 8×2) DE Deadlift 50% w/chains (335+80 6×1) Hack Squat 6×6 (2.75 each side) Reverse Hypers 3×15 (90)
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ME Bench x1 w/chains 45x2x10 95x2x5 135x2x3 185×3 225×1 275×1 315×1 +40 +60 +80 +100 +120 Close Grip Bench 60 Reps 185×20,35,46,60) Single Arm Overhead Grenade Ball Extensions 3×12 50 50 50 JM Press 6×6 85 EZ Bar Reverse Pressdowns 3×15 70 70 70 80 Laying Side DB External Rotations 3×10 10 10 10 http://youtu.be/E5kO25VPPs4
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I rarely say that I can’t finish something David throws at us but the side planks about killed us today. There were supposed to be 3 sets but he took pity on us and only made us do 2. Pure Hell. July 15, Day 2 Wide Grip Neutral Pulldowns 3×10 -WU 40,50, work 60 Rope...
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About Us

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