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

By

David Allen
United States Strongman Pro Women’s World Championship Contest Director: Annie Gunshow Contact Info: annie@nbsfitness.net, 573-429-2506 Date & Time: Oct 06, 2018 10:00 AM Location: Historic Beale Street Weigh-in: NBS Fitness 556 Trinity Creek Cove Friday: 10am-6pm, Saturday 7:30am-9:00am Hotel: TBA Divisions: LW Master (132-), W MW Master (132-165), W HW Master (165+), W LW Open,...
Read More
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,...
Read More
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....
Read More
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...
Read More
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...
Read More
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...
Read More
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...
Read More
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...
Read More
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...
Read More
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...
Read More
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...
Read More
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....
Read More
“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...
Read More
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.
Read More
  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...
Read More
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,...
Read More
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...
Read More
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...
Read More
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...
Read More
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...
Read More
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...
Read More
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...
Read More
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....
Read More
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...
Read More
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.  
Read More
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...
Read More
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.  
Read More
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...
Read More
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.
Read More
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...
Read More
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...
Read More
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...
Read More
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...
Read More
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...
Read More
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...
Read More
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...
Read More
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...
Read More
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...
Read More
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...
Read More
“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...
Read More
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...
Read More
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...
Read More
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...
Read More
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”...
Read More
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...
Read More
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...
Read More
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...
Read More
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,...
Read More
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...
Read More
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...
Read More
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...
Read More
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,...
Read More
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...
Read More
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...
Read More
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...
Read More
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  
Read More
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...
Read More
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...
Read More
No explanation here needed. Just straight brutality from the one and only Pantera
Read More
Dio is badass and so is Killswitch Engage who does a killer cover of this song  
Read More
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...
Read More
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...
Read More
Machine Head brought a whole new sound with this album and the title track lead the way.  
Read More
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
Read More
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.  
Read More
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...
Read More
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...
Read More
Few guys can shred like Alexi, that’s why I chose the live version. These dudes put on a killer show  
Read More
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
Read More
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...
Read More
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.
Read More
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
Read More
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.  
Read More
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  
Read More
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...
Read More
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
Read More
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
Read More
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:  
Read More
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...
Read More
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    
Read More
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.  
Read More
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....
Read More
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.  
Read More
Check out this video about how to properly warm up to help improve your technique
Read More
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
Read More
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...
Read More
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...
Read More
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...
Read More
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.  
Read More
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.  
Read More
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.  
Read More
        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:...
Read More
If this song wasn’t bad ass enough the freaking music video is the band members skydiving. Nuff Said!
Read More
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.  
Read More
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...
Read More
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...
Read More
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...
Read More
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...
Read More
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,...
Read More
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...
Read More
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,...
Read More
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!  
Read More
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...
Read More
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...
Read More
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....
Read More
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...
Read More
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...
Read More
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...
Read More
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...
Read More
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”!  
Read More
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...
Read More
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...
Read More
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...
Read More
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...
Read More
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,...
Read More
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,...
Read More
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...
Read More
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...
Read More
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...
Read More
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...
Read More
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....
Read More
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...
Read More
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...
Read More
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...
Read More
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...
Read More
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...
Read More
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...
Read More
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...
Read More
Programming by Shelby Starnes 11-17-14 Legs Standing calf raises 5×10+5 partials, 30 sec break (230) Standing calf raises 3×10, real controlled (150) Seated Cable Leg Curls 3×15,12,9 1×6 w/30 partials (increase weight each set) (70,80,90,100) Yoke Bar Squat 3×12, just above parallel (295) Leg Press 4×40,30,20,10 (increase weight each set) (5,6.25,8,9.25) Leg Extension 3×10 w/1...
Read More
Programming by Shelby Starnes 11-12-14 Day 3 (back, biceps) Incline Leg Raise 4×20,18,16,15 Rope Crunches 4×25 (110,120,130,140) One Arm Barbell Row 2×8, 1×8 then drop set for 8 (75/65) Neutral Close Grip Pulldown 4×10, 1 count hold (130) Deadstop DB Rows 4×8 (100) DB Pullover 3×12 (50,60) Banded Round Back Hypers 3xfailure (monsterx20,15,15) Standing Cable...
Read More
Programming by Shelby Starnes 11-11-14 (chest, shoulder, triceps) Hammer Decline Bench Press 4×20,15,12,10, 2 count hold at top (increase weight each set) (75,84,95,105 each side) Hammer Incline Bench Press Work up to tough set of 8 with 3 count negative, shorten range of motion at top and bottom (45,55,65,75,85,95 tough) each side Flat Bench Rack...
Read More
Programming by Shelby Starnes My buddy Brian decided he wanted to do this workout with me yesterday. It’s been while since he trained legs. Let’s just say he is going to be feeling it for a bit. Strength is slowly coming back up. High rep legs is definitely not what I am used to but...
Read More
Programming by Shelby Starnes 11-5-14 Day 3 (back, biceps) Incline Leg Raise 4×19,18,15,15 Rope Crunches 4×25 (100,110,120,130) One Arm Barbell Row 2×8, 1×8 then drop set for 8 (70/60) Neutral Close Grip Pulldown 4×10, 1 count hold (130,120) Deadstop DB Rows 4×8 (90) DB Pullover 3×12 (80) Banded Round Back Hypers 3xfailure (monsterx20,15,12) Standing Cable...
Read More
Programming by Shelby Starnes 11-4-14 (chest, shoulder, triceps) Hammer Decline Bench Press 4×20,15,12,10, 2 count hold at top (increase weight each set) (70,80,90,100 each side) Hammer Incline Bench Press Work up to tough set of 8 with 3 count negative, shorten range of motion at top and bottom (45,55,65,75,85,90) each side Flat Bench Rack slide...
Read More
Programming by Shelby Starnes 11-3-14 Legs Standing calf raises 5×10+5 partials, 30 sec e the break (190) Standing calf raises 3×10, real controlled (110) Seated Cable Leg Curls 3×15,12,9 1×6 w/30 partials (increase weight each set) (50,60,70,80,90) Yoke Bar Squat 3×12, just above parallel (255) Leg Press 4×40,30,20,10 (increase weight each set) (3,4.25,6,7.25) Leg Extension...
Read More
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...
Read More
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...
Read More
Today was by far the hardest and worst training day I have ever experienced. We were to do 7 second eccentrics which ended up being more like 4-5 seconds on squats, I just could hold it. I also failed by not being strong enough to hold the weight in the front rack position, so I...
Read More
Today’s training was pretty strong. The only discomfort I ran into was during the reactive medball throws. This explosive movement aggravates my triceps. A1: Close Grip Bench: 4×1 @320 A2: Reactive Med Ball Pass 4×3 @12 A1: Standing Barbell Press 3×1 @195 A2: Explosive Pushup: 3×3 Circuit: 3×6 Bent Rows DB Skullies Neutral Pull-ups Seated...
Read More
The team was introduced to the concept of strength speed today weather they realized it or not. We were using about 78% of our max (which was set last week) and we needed to move it as fast as possible. Our team stats shows the majority of us are really slow, this showed today for...
Read More
Long day today. Finally for tags for my car this morning but got slapped with sales tax (bye $1300). Bummer. Then was slammed at work so that typically makes for a tougher session at night. Went in, got my mind right, and trashed myself pretty good. If you haven’t read Triphasic training by Cal Dietz,...
Read More
The Triphasic Training style was implemented tonight. This training is going to majorly benefit the slow lifters on the team, but I am very curious to see how it affects myself as I posses some explosive ability. A1: Wide Stance Cambered Bar Parallel Box Squat: 3×2 @ 495 w/ 5 Sec. Eccentric A2: Bulgarian Split...
Read More
Saturday was a bit of a shit show. Not going to lie. I spent most of the morning with NBS’s own David and Christian helping out one of our fellow trainers with an obstacle course benefitting the ANGEL program at one of the local schools here. For those not in the know, the ANGEL program...
Read More
It has been 35 years since I dealt with Exam Week – UTK 1979. I know that was long before most of you young pups were a sparkle in your daddy’s eye. Last week we tested on some variations of squats, bench, dead lift and press. This test reminded me of things I wish I...
Read More
Last testing day I only got front squats in because I miss communicated with a client so I skipped Football bar and just estimated. Bar x 2 x 5 95 x 5 135 x 5 185 x 5 225 x 5 275 x 5 225 x 3 275 x 3 315 x 3 365 x...
Read More
We lost the box today and I tried to beat my teammate Jim on the EliteFTS SS YOKE Bar, Unfortunately he won. 420 felt heavier than I anticipated. I told my spotters 3 was the goal, but after feeling the weight I decided I need to rep 420 for my mini max. The pause at...
Read More
Laying YTWI, 3×10 each direction, no weight Bamboo Bar Bench 10’s each side on doubled mini bands 3×20 Elbows out DB extensions 3×8 (40) A1: Paused chest supported rows 3×8 60 A2: lacrosse ball wall stability work 3×20 sec 7 second eccentric straight bar pullovers 110 Side laying shoulder stability
Read More
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
Read More
Not a bad one overall again. I think the cube type layout really works well for my recovery rate. I can go hard each session without compromising my ability to recover. In reality, that’s really what all this is about. Can’t ever get better if you don’t recover. That said, I’m having difficulty reaching my...
Read More
So this one was a bit of a surprise. Went in expecting this one to not be so terrible. But then it ended up kicking my ass. Dunno if it was the heat or what, but it was brutal. Hamstring were cramping as I set up from about the 9th set on. So of course...
Read More
Another good one in the books. Was already beat from events Saturday, but it’s important that I keep hitting my back to make it stronger. Strong back = strongman. So I’ve got that working for me. Nothing fancy though. Here’s what went down. Neutral grip Pulldowns 80×10 120×10 140x3x10 Seated Cable Rows with a Rope...
Read More
so today I got to do a couple of my favorite movements. Box Squatting and deadlifting, unfortunately deadlifting was done in my opposite stance so it destroyed me. My teammates took time out of their days to help “run” me as I was in need of spotters. David was able to give me some “cues”...
Read More
Heavy events is either the best or the most humbling experience of the week. This last Saturday was one of those best days. Everything moved well and felt good. I even was able to make a fast run with some thicker farmers handles and have it feel relatively easy. That’s always exciting. Video won’t upload...
Read More
Its party week in my programming.  Got under some heavier weights than I am used to, and was pretty scared going into it.  Unfortunately today I backtracked to relying on a goodmorning to push through things.  I am not really sure why, and it could be that my first throught when I unracked was, “Holy...
Read More
So I’m in the big city and this place is fucking awesome. So much culture and diversity! But so damn expensive and to many damn cross fit boxes. I found South Brooklyn Barbell Club which were a USAPL affiliate. Gym was nice but the owner was the typical uptight USAPL groupie and I don’t think...
Read More
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...
Read More
Box Squats 52.5%(450)+average band 10×1 Deadlifts 52.5%(405)+light bands 8×1 Power Goodmornings 6×4 200 Reverse Hypers 4×8 2 plates each side Grippers max reps Left 250×0 200×4 150×13 Right 250×0 200×5 150×18 On August 9, 2014 / David’s Training Log / Leave a comment
Read More
Confession:  today, three weeks out from Memphis Strongest Man, I did a crossfit competition. I realize how potentially this was not a good idea.  In fact, in light of some weird numbness in my hands, I was fairly certain I wasnt going to do it.  I was going to go, spectate, explain my stance and let...
Read More
Well, I’m decidedly not as explosive as I thought I was. Luckily , that’s trainable. First time doing any kind of explosive work in some time, so hopefully it will carry over to a bit more responsiveness from the old nervous system. I’ll have video up on youtube later. Anyways, here’s what went down: Warmups...
Read More
Last two days of training… Squats went down like this 195×3 245×3 270×5 http://youtu.be/fBl8PafZl-0 Kept feeling myself pull a lot to one side and my hips felt pretty horrible.  Either way, really pleased to see my form turning around.  David and Christian have done a really good job getting through my thick skull about not...
Read More
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
Read More
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
Read More
This off season was a little different because I really wanted to compete twice this year. I did not get to work fully on cardiovascular endurance as I wanted but I got In 2 weeks of muscular endurance which killed me. This allowed me to recover much easier than what I was used to. I...
Read More
20 slams each side, ladder down 18, 16, etc down to 2. Kettlebell for same. Really nice outside today! http://youtu.be/vRFPLVKbn5k
Read More
Finally back moving somewhat serious weights again. Feelsgoodbro.jpeg. Working on turning deadlift into something I love as opposed to merely a lift I despise. That’s going to take a significant amount of work, but I’m willing to try. I’m not going to win any major contests zeroing Deadlifts. Here’s what went down yesterday: Warmup Sled...
Read More
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...
Read More
Still a bit beat down, but it felt good to be back in the gym moving heavier weights again. Axle clean is a bit sloppy, and my press groove isn’t quite where it needs to be, but the weight is moving. Once I get dialed in, it will get nasty. Here’s what went down:  ...
Read More
As of the 5th, I was still feeling pretty beat up from the Refuge Show. It was heavy, I made plenty of mistakes, and I was damn sore to prove it. This workout was more to get back in and get blood moving so I can get after it training for the Memphis contest in...
Read More
Alright! Ive been a little quiet lately, but I am not dead.  I took a little deload and then had a wisdom tooth removed (kinda late in life for those mama jamas).  So in all, i took about a two week deload and got back into the swing of things.  I had a good training...
Read More
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
Read More
Friday, August 8 – Back & Shoulders http://youtu.be/4CRiIiuNcmc A1: Pronated Laying T’s 3×10 -WU 5, work 7 DB A2: Supinated Laying T’s 3×10-WU 5, work 7 DB A3: Neutral Laying T’s 3xMax-WU 5, work 7 DB Wall Slides 100 total 50,25,25 (looks so easy but is SO hard- thanks for the assist) Side Laying DB...
Read More
Box Squats 50%(425)+average band 10×1 Deadlifts 50%(340)+double mini bands 8×1 Power Goodmornings 6×4 200 Reverse Hypers 4×8 2 plates each side Grippers max reps Left 250×0 200×4 150×13 Right 250×0 200×5 150×18 http://youtu.be/vExLjdjUsqc
Read More
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
Read More
Thursday, July 31 Glute Ham Raises 3×1 min- Big struggle! Maybe use band next time Step Ups 3×10- w/ barbell – 60 backed down to 55, unstab 45 Degree Hypers with barbell 3×12 -45 bar Seated Band Abductions 100 total -pink band Single Leg Glute Bridge w/5 sec hold 3×10 Planks 10 sec until fail...
Read More
Squats 8×2 @60%+chains (510+80 chains) Deadlifts 6×1 @60%+chains (405+60 chains) Reverse Hypers 3×15 (180) TyPlate Pinch Holds 15 sec on 15 sec of max sets (left hand failed on set 7, right hand failed on set 9) http://youtu.be/VkaF1RxGFf0
Read More
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
Read More
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...
Read More
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...
Read More
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
Read More
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...
Read More
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...
Read More
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
Read More
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)
Read More
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...
Read More
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
Read More
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...
Read More
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
Read More
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...
Read More
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
Read More
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)
Read More
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
Read More
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...
Read More
https://www.youtube.com/watch?v=FQnPzO0qL1g   end of training cycle 1 for meeee…once again, i neglected to check which bar I was using, so this is a 55lb bar in all videos.  I noticed after my first set that should have been 217, i bumped it up to what I thought was 225 because I hate messing around with...
Read More
Squat: 12×2×600, straps down single-ply I strained my traps unracking 900 about a week and a half ago. No issues today!
Read More
Since Jeff and Liz were going to be out of town I let David have the week off and I ran at the park with my pup, Teddy, for a change. Running sucks! I am glad to be back in the gym. I need to work on getting deeper in the hack squat. I really...
Read More
ME Squats x1 w/chains (box squats 60x2x5 150x2x5 240x2x2 330×1 380×1 420×1 470×1 510×1 +40 chains +80 chains RDL’s w/chains 4×8 315 +40 +80 +120 Glute Ham Raise 2 part 3×10 BW BW BW Plank 10×10 x2 http://youtu.be/UsN_Z-rlxow
Read More
Trained speed squats and deadlifts today. Speed squats were a bear since I tried my hand at a circa max again. This smoked my back, I did not tension the bands enough so there was to much slack in the hole and a boat load of tension at top. This caused me to loosen up...
Read More
Depth Drops into box jump, 2 boxes 8×1 ME NCL Deadlift x1 (135,225,315,405,suit straps down 495, straps up 585,635,655,675 miss, grip) Heels Together toes out reverse hypers 3×15 (65 each side) DB Shrugs 4×20 ( Seated Band Curls 3×1 min (1 min break) (light)
Read More
Jennifer competed in her first figure competition this past June. I sat her down for interview to check out what she thought about the whole process. Take a listen to what she had to say…  
Read More
I would like to take a moment and put some data into perspective for the 3 people that follow my logs. When I started training out of NBS fitness I was ignorant to the fitness industry. After roughly 8 months of training I decided to attempt my first competition. David dieted me down from 190lbs...
Read More
Second time in the shirt this cycle. Really happy with today’s progress. I had a bit more in me but was tired from all the sets, plus had some sinus shit going on that made me keep gagging while trying to bench. Game plan was 550 at the meet but now I’m thinking I will...
Read More
BENCH DAY!!!! worked up to an opener and figured out how to keep my butt on the bench 😉 Bench: 275 – 315 – 340 Paused Bench (2 count) 2×4: 300lbs
Read More
Closing in on the Refuge Barbell competition. Slowly but surely making progress to get there. Grip is getting better (which is scary), and my hip extension and thoracic extension with stones is getting stronger and more efficient. I fully realize I won’t likely pull reps with 645 come contest day, so I’m focusing on working...
Read More
All this week will be me attempting my openers. The way our program is set up I will have done my openers 3 times prior to the meet. Our coach always said, ” you should be able to hit your opener on your worst lifting day, or even if you feel sick”. Squats: last warm...
Read More
Usually Saturdays our team does a upper dynamic effort bench. I have been battling triceps issues this while cycle and DE Bench is one of the movements the elicited more pain. So I replaced them with just a heavy 5×5 to lock in form. Last week you may recall me complaining of my butt lifting,...
Read More
Today was a day for a lot of semi-firsts. I put my suit on for the first time since March, used a straight bar for the first time since then, and worked out of the monolift for the first time since then. I switched from an ace suit with jack briefs to ace suit with...
Read More
Well, events day wouldn’t be complete without a few mishaps and blunders. Today was no different. Multiple wtf fails with the log, and accidentally loading the stone to higher heights than necessary rounded out my day. Otherwise, I’d say it went fine. My grip will do well with some recovery and healing when the deload...
Read More
Incline Bench 6×6 (235 3 min break) Single Arm DB Rows 4×8 (90) Single Arm Pulldowns 3×12 (70) Facepulls 3×15 (70) Seated Alternating Curls 6×8 (40) Fat Grip Single Arm Overhead Tricep Extension 3×12 (25) Stair Master 10 min
Read More
http://youtu.be/McStY3q1mrg Alright…today was my first day training events. Jesus pete this stuff takes forever! Luckily most of my favorite gym friends were doing rad shit when I got there and it pumped me up for the day. Anyway..I did the following Axle Clean and Press (worked up to 125, comp weight) Yoke Walk (worked up...
Read More
Originally I wanted to start today continuing my circa max. I also wanted to train with my coach and team member David Allen to help me with some form issues deadlifting. One of our Advanced lifters (Tee Cummins) had the monolift tied up squatting huge weight so I was in a power rack with bands....
Read More
Today was a crap show. Last weeks benching went so well and then I was informed my but was raising. This week was dedicated to hitting all attempts without butt raising. Let’s just say that was not as easy as I thought. All my attempts were “touch and go’s”. This also aggregated my triceps the...
Read More
Depth Drops into box jump, 2 boxes 6×1 ME NCL Deadlift x2 w/chains (sumo off 1 mat 135,225,315,405,suit on straps down 495,585,+40, +80 Heels Together toes out reverse hypers 3×15 (55 each side) DB Shrugs 3×20 (80) Seated Band Curls 3×1 min (1 min break) (light) http://youtu.be/455VBHVT4bY
Read More
We concentrated on upper body this last 4 weeks which, for me, is a lesson in baby steps. With lower body I can make bigger increases in weight as the weeks progress but it doesn’t work that way for upper body. Often a 5 lb jump is huge for me and moving from a 15...
Read More
Fun day in the gym.  Kinda played around a bit, had all my favorite training friends with me. Aside from getting my own workout in, I got to make my friend Jared hold his 425 raw bench for 5 seconds while I got distracted during bench command duties. A1)Bench warm up sets 135×3 145×3 155×1...
Read More
Work has been kicking my butt lately. The gym is growing and so have my responsibilities. I train around 30-35 hours a week and do another 30-40 hours a week of gym owner stuff. So I was worn out today from the get go. I got to take a little nap before my training session,...
Read More
Best surprise of my Tuesday? Finding out it’s deadlift day. I’ve been itching for another go at this for a while now. I feel like my deadlift is progressing and that I’ve got more in me than my numbers show. I mean hell, if I can pick 290# a hand and walk 45′ I don’t...
Read More
Nothing much to say in terms of this workout. Feeling a little worn down and exhausted, but that’s to be expected. Just have to keep driving on. About a month out from Refuge at this point, and I’m looking forward to going up and mixing it up with the best. Should provide a very nice...
Read More
Today was a day that I kinda BRO-ed out and did a lot of little things that I think help but often get left out before the big lifts take so much outa me.  No video, because this was pretty lame-sauce.  Still a fun day. A1)5×10 Wide grip Pullups:  this is something I do to...
Read More
Okkkaaaaay….so about today.  I was kind of all outta whack.  The saga with my lost car keys continues as I find out it will cost SEVEN HUNDRED DOLLARS to get a new one.  I’m willing to look a little harder before I do that.  Anyway, I got to the gym pretty late and was a...
Read More
Reverse band 3rd attempt squat day! I have never attempted these before so the outcome was quite comical. Warm ups mechanically was smooth but had a nagging pain in my medial quads. I thought I was going to have to cut my session short. Once the knee wraps were slapped I was good to go,...
Read More
ME NCL Squat x2 raw w/chains (cambered bar 135,225,275,315,365,briefs 405,455,495,545(565), +80 chains, +160 chains) 2 count Paused Front Squat 3×8 (205) Round Back Hypers on GHR 3×15 (15) Planks 10x10sec, 5 sec break http://youtu.be/WqsN5fVO6YA
Read More
This week was going great until today’s training. I attempted to start a circa max prior to deadlifting today which was an interesting experience. Unfortunately my hips were worked after and by the time I got to my second attempt I felt super weak (but enough excuses). I have been told my hips are weak,...
Read More
Incline Bench 6×6 (225) Single Arm DB Rows 4×8 (80) Single Arm Pulldowns 3×12 (60) Facepulls 3×15 (60) Seated Alternating Curls 6×8 (30)
Read More
Struggled again today. I really just need to catch up on sleep, which I plan to do after I get my wife’s car retread in tires that hopefully won’t explode. Felt like 10 lbs of fecal matter in a 2 lb bag all session. Just couldn’t seem to shake the funk. Kept kicking my own...
Read More
Sometimes you press the log, and then sometimes the log tries to kill you. Yesterday was one of the latter. I didn’t even get video because I was expecting two more jumps before I would top out. Ended up not working out that way. Oh well. Main thing is that I manage to make it...
Read More
Have I mentioned how much I hate front squats? Thursday (quads, calves, abs) Single Arm DB Rear Foot Elevated Split Squat 2-3 warm ups, 1×4 drop sets 8-12 per set WU 15,20. Work 30, drop 25,20,15,10 Front Squats 2-3 warm ups, 8×8 (45 sec break) WU bar,55,60,65 Backwards Sled Walks 300 yards 70 lbs Standing...
Read More
If you ask my grandma, “bodybuilder” and “powerlifter” are synonyms. We all lift weights and wear spandex and eat food.  Tomato, tomahto. Yeah, I know, she’s wrong.  I know she’s wrong because I have recently taken a little time out from powerlifting to pursue a little time in physique sports.  Over the past six months...
Read More
Kind of a short one…Didnt have a ton of time today. Bench: worked up to 135 for my set of 5+, got 10.  Then did 135x4x2.  During this set, I destroyed a set of wrist wraps, which im counting into my work load. rep work: 115×8/105×8/95x5x10 Band pull aparts/Dips   I am absolutely the worlds...
Read More
I used to have lower back pain after house cleaning or yard work or just sitting a lot. I have not had nearly the pain that I used to since I have been weight-lifting. (Yes, it could be because I don’t do as much house or yard work, but I am sticking with my story.)...
Read More
Bench training had pros and cons today, the pros definitely outweighed the cons. I have been rehabbing my triceps for MONTHS! I was able to bench with minimal pain (more of an annoying pinch) and also hit may last bench PR as my 2nd attempt! the cons were that my butt rose during all my...
Read More
ME NCL Bench x2 raw w/chains (95,135,185,+40,+80,+120,+160,+180×1) Close Grip Floor Press 60 reps (185) Overhead V Bar Tricep Extensions 3×10 (140) Elbow Out Incline Tricep Extensions 6×6 (40) Single Arm Cable Pressdowns 3×15 (50) Band Pull a Part Super Series 3×10 each http://youtu.be/yNhxA-Lv3H4
Read More
Today I did cardio..and thats it.  Nothing really exciting to talk about there, so I thought I would go over some things that I think are VERY IMPORTANT when coming off a contest prep.  We have all seen the competitors that blow up post contest.  Some people will muster up some crap about it being...
Read More
Holy. Shit. Today was brutal. We are starting to specialize a bit more since I’m 6 weeks out from Refuge at this point. Working on becoming a total hauling machine. Carrying events are my strength, so I might as well make it a point to win those events. Anyways, had a rough work day so...
Read More
My hips are tighter than banjo strings and I haven’t gotten a chance to stretch them the last couple days. So I decide to kill them on my raw week and use the soft pad. Basically you sit down until you feel the pad underneath you and slowly sit down into it until you bottom...
Read More
So..I have been thinking it over and uhh…Im done with figure.  I was on the fence and feasibly could have enjoyed another four weeks of prep into the Mo State, but theres a chance I would get pretty burned out.  I am ready to get back to powerlifting.  Today I jumped back in the saddle....
Read More
This was a great training session for me. I was able to get extra time warming up due to a client cancelling their appointment, Tanner from Purdue Barbell was a huge help running the monolift and helping me with small stuff like wrap rolling ect. My last meet was November of 2013 and my best...
Read More
Incline DB Bench 6×6 (110) Neutral Chest Supported Rows 6×6 (90) Pullup series 3 of each (1 min break till can’t go anymore) (5 rounds) Laying T’s 3×15 (15) Swiss Bar Curls 6×8 (85) Grenade Ball Straight Back Extensions 3×12 (60) Blast Strap Tricep Extensions 3×15
Read More
Well, summer time is a hard time to be a strongman. The heat and humidity in old Sunny Memphis TN is brutal. Even starting at 8am, it’s still 95 by 11. It’s tough no matter how hydrated I stay. My body just struggles with heat, and always has. Even so, I have to put in...
Read More
Depth Drops into box jump 6×2 ME NCL Deadlift x3 raw/chains (3 pad sumo Deadlifts 135,225,315,405, suit on 495, 545, straps up 585, 635, lifting straps +40 chains, +80 chains Wall Squats onto box with band around knees 10×5 (140) Keg Holds 3×45 (150) Round Back Hypers on 45 degree Hyper 3×20 (25) X-Band Walk...
Read More
First time doing log from blocks today. My low back definitely enjoyed it more, and I felt less terrible by the time the workout was done. I’m not sure where this puts me for refuge, but I should be able to hit a few reps on the 250 log and not lose too much ground...
Read More
AM conditioning prowler sprint x 2 with just sled (down with high handles, low at lowest handles) prowler sprint +20lbs prowler sprint +40lbs prowler sprint + 50lbs prowler sprint + 70lbs prowler sprint + 90lbs prowler sprint +110lbs prowler sprint +140lbs x 2 prowler sprint + 110 prowler sprint + 90lbs prowler sprint + 70lbs...
Read More
This was a major breakthrough in my rehabilitation of my triceps. This max effort bench session is the first time in near 4-6 months I have pressed with ZERO pain. I have been working with Gym Resident PT: Taylor, Gym Resident Chiropractor: Jason, and Gym Resident Massage therapist: Yvonna trying to heal this ongoing painful...
Read More
ME NCL Bench x3 (3 board 45,95,135,185,225,275,315, shirt on 405,455 3×3) DB Bench 60 reps (90×20,35,49,60) Seated Overhead Rope Extensions 2-3 warm ups 3×10 (90) Single Arm DB skullies 6×6 (30) Reverse Single Arm Cable Pressdowns 3×15 (40) YTWI 3×10 each (5) http://youtu.be/MFPnDkbYTLI
Read More
I havent had a deadlift day in way too long.  Everything felt great, so today I got back in the saddle. A)Deads: 135×10, 155×10, 185×10, 225×8, 245×8, 275×5, 315×5, 335×5, 365×3, 385×3, 405x3x1  (WHOOT!) Not an all time PR, but im back at 138lbs, so its a PR at this bodyweight. TRIPLE BODYWEIGHT DEADLIFT!!! B1)...
Read More
Yes, you saw that right. An ME day. Programming switched up to hit the gas leading into my meets this fall. Have adjusted up a day to 4 days a week. Training ME Lower on Tuesday, ME Upper on Thursday, Events Saturday, with a Bodybuilding Day on Sunday to hit whatever needs to be hit....
Read More
Tuesday -arms A1: Rope Pressdowns w/pause 3×10 -40,50,50 A2: Single Arm Chain Extensions 1.5 reps 3×10 -single ch w/ ball Tricep Hell (1,2,3,4 board) 5 reps each till failure- 65,70,75 finish B1: Cross Body Hammer Curls 3×10 – 15 DB B2: EZ Curl Bar 1.5 reps 3×10 -15 lb total Fat Grip EZ Curl Bar...
Read More
Okay…this is delayed, but better late than never. This past week, I competed at my first national level show.  It was a pretty wild ride. We flew from St. Louis to Chicago, which is a really short flight.  However, I came to find out there is no such thing.  Let me be clear, I am...
Read More
My body wasn’t feeling too awesome after spending a lot of the weekend in a car and sitting in a theater and on top of that I learned I had to teach bootcamp about 15 minutes before it started so I had to cut my workout short. When shit like this happens, kick ass as...
Read More
I had a really good training session. Squatted in Metal Jack Briefs and wraps. 795×3, 825×2, 850×1 http://youtu.be/SGLebRxABFg
Read More
After sharing a photo of Jennifer Bean in her physique competition one of the comments posted was admiration for her dedication. That’s a great word to describe what it takes to compete at this level. It’s hard to explain this kind of motivation and perseverance to people who are not gym rats. Although you are...
Read More
Incline DB Bench 6×6 (105 2 min break) Neutral Chest Supported Rows 6×6 (85 1 min break) Laying T’s 3×15 (12) Football Bar Curls 6×8 (75) Grenade Ball Straight Back Extensions 3×12 (55) Blast Strap Tricep Extensions 3×15
Read More
Up in Chattanooga supporting Jennifer in her first figure comeptition. After riding in the car the last couple days, walking around town, and lack of sleep, today’s goal was just to get in and get some deadlift work done in the briefs. This was the first time I had worked back into gear since hurting...
Read More
So I’m about 7 weeks out from Refuge and about 12 weeks out from Tennessee’s Strongest Man at this point. Coming off a week off to try and get my fire back and catch up on life stuff. I didn’t really accomplish that, but I’m revamping my training to hear up for the last few...
Read More
the past 12 weeks has been lonely when it comes to training. This is due to my school and client scheduling, I have not had many opportunities to train with many of the team members. Today was an exception and it was fun to be around the team members that did show up (even though...
Read More
Dreaded bench day again for me. I was in a ton of pain today when we got up to our chain work. I grinded through it and I am on track to hit the same bench I did in the NBS meet last November which is the best outcome I can hope for. I hate...
Read More
so last week Monday I strained my back and could not walk. I took it very easy and I felt good today warming up so I went for my ME work. my last set in this video was not my planned last set, I decided to do “the wobble” while squatting and it was due...
Read More
Had to skip Monday workout because I did enough lifting heavy stuff getting ready for Jennifer & David’s BBQ party. Why do I come to the gym every weekday morning at 6 am and push myself hard every morning when none of the other women my age do this? Maybe it is because none of...
Read More
ME NCL Bench x3 raw w/chains (slingshot 3 board 350,350 + 1chains each side,+1.5 chains, +2 chains) DB Bench 60 reps (85×20,35,49,60) Seated Overhead Rope Extensions 2-3 warm ups 3×10 (80) Single Arm DB skullies 6×6 (25) Reverse Single Arm Cable Pressdowns 3×15 (40) YTWI 3×10 each (5) http://youtu.be/-vx9UNV7OBg
Read More
Nutrition is a lot like religion and politics. Uneducated people looking for answers hear something that they like and hold onto to that one particular idea without question and vehemently attack anyone or anything that so much as challenges that idea. In a society of fatties looking to a fitness and health industry that is...
Read More
1.5 days until prejudging!  Jr. Nats is a two day event, unlike most shows that run AM and PM.  So, the pros: I get a little recovery time to relax between showing.  cons: I have to try and peak twice.  Oh well.  Today was another depletion workout.  The goal here is to just move, pretty...
Read More
Well, it finally happened. I went about 3 cycles without a deload before I finally crashed out. Everything was feeling good so I wanted to ride the wave and see where it got me. I made solid gains in strength again, and have gotten significantly more proficient at cleaning every rep on the log. All...
Read More
Squat: 5x3x515 USPA Multi-ply Nationals Squat Training 6/9/14: http://youtu.be/K9JYRsvbMzM
Read More
ME NCL Squat x3 raw w/chains (135,225,315,365,405,455,495,545 (585), +4 chains,+8 chains (plus an extra on the right side, oops!) Wall Squats onto box with band around knees 10×5 (80 lb vest) Keg holds 4×30 sec (150 keg) Round Back Hypers on 45 degree Hyper 3×20 (25) X-Band Walk with squat 3×20 (monster) http://youtu.be/t8DOFyAKOuU
Read More
(that’s  me in the middle with my Ax up…I don’t know what to do in pictures) I’m jumping in on this a little late, so for the next few weeks my training log will be a little crazy. Currently I am about four days out from NPC Jr. Nationals.  I just finished a warm up...
Read More
Incline DB Bench 6×6 (100 2 min break) Neutral Chest Supported Rows 6×6 (80 1 min break) Pullup series 3 of each (1 min break till can’t go anymore) (3 of each) Laying T’s 3×15 palms down (10) Football Bar Curls 6×8 (65 30 sec break) Grenade Ball Straight Back Extensions 3×12 (50) Blast Strap...
Read More
Thursday (day 3) I felt better and was able to walk with minor pain. The reverse hyper was painful to get onto and In position but once I was warmed up it was good. Today was great and has my hopes high to be back on track for nationals. I was pain-free all day today...
Read More
Sleeping was still painful last night and again I relied on pain medication. I also needed pain medication prior to class since sitting in one spot was very uncomfortable for long periods of time. I got adjusted again today which was helpful as well. I started messing around with machines at the gym and I...
Read More
After the injury Monday I need pain pills to sleep at night and I also needed pain pills to function during the day after. I still had to fulfill my duties as a student and attend summer school classes. I canceled all of my personal training clients today and met with a well-known chiropractor in...
Read More
Sorry I’m a little late on updating my training log. This week was pretty bad from the view of any competing athlete. During my first top set of two, during squats today, I over arched my spine and believe I did some minor damage to the muscles overly straining them. There was no immediate pain...
Read More
ME NCL Deadlift x3 raw/chains (pin pulls off 34, 135,225,315,405,495,585,+1 chain, +2 chains, + 3 chains, +4 chains Wall Squats onto box with band around knees 10×5 (20 lbs vest Rack Position Sand Bag Carries 3×100 yards (punching bag, punching bag +20 lb vest) Round Back Hypers on 45 degree Hyper 3×20 (20 lb DB)...
Read More
ME NCL Bench x3 raw w/chains (football bar 95,135,185,225,275, + 1 chain, +1.5 chains, +1.5 chains, +1.5 chains) DB Bench 60 reps (80 x18,35,56,60) Seated Overhead Rope Extensions 2-3 warm ups 3×10 (70) Single Arm DB skullies 6×6 (20) Reverse Single Arm Cable Pressdowns 3×15 (30) YTWI 2×10 each (5) http://youtu.be/lPFWsqWNtZ4
Read More
No video from today because, well, the weights aren’t that impressive really. Plus it takes a while to clean every other rep on the log, and its a bit of a boring video as a result. Anyways, was feeling kinda spent coming into today’s session, but went in and tried to get it done anyways....
Read More
ME NCL Squat x3 raw w/chains (cambered bar box squats 135,185,225,275,315,365,405,455 (475), +4 chains, +8 chains, +12 chains Wall Squats onto box with band around knees 10×5 Rack Position Sand Bag Carries 3×100 yards (punching bag) Round Back Hypers on 45 degree Hyper 3×20 (BW) X-Band Walk with squat 3×20 http://youtu.be/BjfoVSwkTBE
Read More
Events day was a bit of a shambles today. I deviated from the plan because I had something to prove and didn’t feel like doing speed yokes. Which is shit excuse, but you know, sometimes you just have to have a PR day. Went HAM on some farmers, and hit a nice PR thanks to...
Read More
So, today was a bit of an eye opener. First time since I don’t know when that I’ve legitimately felt my glutes and hamstrings firing hard when deadlifting. Often I’ve felt mostly my back working, but not in a good way. I’m hoping that while my progress may stall a bit as I continue to...
Read More
The final week of a workout series is always brutal. David made me do big boy push ups. They look pretty pitiful. Thanks to Jeff Mason for creating a little distraction.  Monday (shoulders & triceps) Seated DB Cleans 4×12 (45 sec break) 8 lb DB Hammer Shoulder Press 1.5 reps Max 10 20,30,35,40 Seated Side...
Read More
So today was good minus STILL not getting all the slack out of the bar before pulling deadlifts. Only doing it on my top sets. I HAVE to figure it out if I want to move heavy weight. Also failed to lock out my top sets with my hips. All my accessories revolved around firing...
Read More
Seated Box Jumps 8×3 ME NCL Deadlift x5 (sumo Deadlifts 135,225,315,405,455,+60,+120) Single Arm DB Rear Foot Elevated Split Squat 2-3 warm ups, 1×4 drop sets 8-12 per set (60,50,40,30) Front Squat harness squat 2-3 warm ups, 8×8 (60 sec break) (205) Backwards Sled Walks 300 yards (135) Standing Machine Calf Raises 3×10 (3 count pause...
Read More
A1: Scap Shrugs w/pause 4×12 (50) A2: 1 arm barbell rows 4×8 (60) Stretchers 2-3 warm up, 4×12 (130) Barbell Shrugs 3×12 w/pause, rest pause (265) Straight bar scap row/row, 2-3 warm ups, 3×10,rest pause (110) http://youtu.be/yFbwjA56E_4
Read More
Today sucked bad!!! I was in a ton of forearm pain even while warming up. it just got worse as the weight got heavier, 300 + 4 chains is all I could muster up. Checking back from last cycle, this is the same amount of weight I was able to push so I am basically...
Read More
ME Bench NCL x5 (squat bar floor press 55,145,195,235,255,275,285) A1: Rope Pressdowns w/pause 3×10 (120) A2: Single Arm Chain Extensions 1.5 reps 3×10 (1.5) Tricep Hell (1,2,3,4 board) 5 reps each till failure (135,185,205,225×3 on 4 board) B1: Cross Body Hammer Curls 3×10 (40) B2: EZ Curl Bar 1.5 reps 3×10 (17.5 each side) Fat...
Read More
Had a solid session again yesterday. Not feeling too terrible overall, albeit a bit sore. Cleaning every rep on the log is kicking my ass, but it’s going to make me a hell of a lot stronger on the press and clean. Weights I used to struggle with just pressing every rep are getting easier...
Read More
Incline Hamstring Curls 2-3 warm ups 3×10, 1xmax w/partials (30, dropped to 20) RDLs against bands no lockout 2-3 warm ups 3×15, 2-3 rest pause sets (225) Reverse Hypers 2-3 warm ups, 3×10 (2 each side)
Read More
Today we started out Transmutation phase in our “concurrent – block” hybrid training routine. We introduced wraps and chains to our competition lift, you can tell I have not used my wraps in awhile as I am all over the place trying to find my “path”. All things considered it was a good day. I...
Read More
The Yoke. My eternal nemesis. I swear, every time I start getting stronger and faster at this thing and think I’m ready for a heavy PR, I get reminded that >750 lbs is still really damn heavy. 780 today felt godawful, and I kept trying to accelerate with no dice. That said, I don’t think...
Read More
On that high rep grind again. I hate rep deadlifts with a fiery passion, but since many deadlift events in strongman are reps for time, I need to get my ass in gear and get my motor up to speed on this stuff. The progressive deadlift in KY is going to be brutal if I’m...
Read More
ME Squat NCL x5 (135,225,275,315,365,405,455,495,525(540)) http://youtu.be/KEzR8wvXl3w
Read More
Explosive Pushups onto boxes 8×3 (45+pad) A1: DB Bench flys Pronated to supinated 2-3 warm ups, 3×10 (40) A2: Incline Hammer Bench 2-3 warm ups, 3 count pause and contraction 3×8 (65 each side) Seated Side Raises 2-3 warmups, 3×10, w/max partials (30) Seated DB Cleans 2-3 warm ups, 3 drop sets (20x3x10,15×7,10×10) Laying DB...
Read More
Seated Box Jumps 8×3 ME NCL Deadlift x1 (135,225,315,405,455,495,545,585,605) Single Arm DB Rear Foot Elevated Split Squat 2-3 warm ups, 1×4 drop sets 8-12 per set (25,35,45,55) Front Squats 2-3 warm ups, 8×8 (45 sec break) (205) I drank a monster rehab prior to training today and that was a big mistake. I don’t normally...
Read More
So Teammate Austin is a freak when it comes to back and hypertrophy training. Let’s just say he went nuts and put together a crazy back training day. http://youtu.be/oE3AcoQU8vI
Read More
A1: Scap Shrugs w/pause 4×12 (45) A2: 1 arm barbell rows 4×8 (55) Stretchers 2-3 warm up, 4×12 (120) Barbell Shrugs 3×12 w/pause, rest pause (245) Straight bar scap row/row, 2-3 warm ups, 3×10,rest pause (100)
Read More
Well it is bench day at NBS Fitness which is the scariest day for me since I never know how my triceps are going to hold up. Today they barely did just that, “hold up”. we decided to use the new EliteFTS Football bar and it really tested my injury. Since this bar keeps your...
Read More
Finally made it back in the gym. I’ve been sick pretty much since last week, and then ended up straining my back attempting to transfer a patient when I was working over the weekend. Not my finest 7 days for sure. It also means I missed doing heavy yoke and some other rep ranges that...
Read More
Wednesday (arms) ME Bench NCL x1 (3 board 95,135,185,225,275,315,335,355,365,375,385) A1: Rope Pressdowns w/pause 3×10 (110) A2: Single Arm Chain Extensions 1.5 reps 3×10 (2 chains) Tricep Hell (1,2,3,4 board) 5 reps each till failure (135,155,175,195,215×1 on 4 board) B1: Cross Body Hammer Curls 3×10 (35) B2: EZ Curl Bar 1.5 reps 3×10 (15 each side,...
Read More
This is the current diet program that I follow. I am not insanely strict about it. Sometimes I will substitute different meals or if I just can’t eat I’ll skip one. I usually go out to eat 1 or two times over the week and will throw in rice krispie treats as I feel like...
Read More
Today did not go quite as Well as I had hoped. The my last 2 working sets of max effort squats were close but high, and I felt as though I could not open my hips and keep my knees out defending not ascending during squats today. I made up for it by killing myself...
Read More
ME Squat NCL x1 (buffalo bar 135,225,275,315,365,405,456,495,525) Incline Hamstring Curls 2-3 warm ups 3×10, 1xmax w/partials (30 each side/drop to 20) RDLs against bands no lockout 2-3 warm ups 3×15, 2-3 rest pause sets (215) Reverse Hypers 2-3 warm ups, 4 drop sets, 1xmax partials (2×2,2×1.25,1.25×1.25,1.25×1) Leg Press Calf Raises 3×1 min max (2.25 each...
Read More
Sunday (chest, shoulders, triceps, grip) Explosive Pushups onto boxes 8×3 (45 plates) A1: DB Bench flys 2-3 warm ups, 3×10 (30,35,40) A2: Incline Hammer Bench 2-3 warm ups, 3 count pause and contraction 3×8 (55,60,65) Seated Side Raises 2-3 warmups, 3×10, w/max partials (25) Seated DB Cleans 2-3 warm ups, 3 drop sets (15/12/10) Laying...
Read More
2nd Bench day. I am replacing my speed bench day with another “max effort day” but keeping it lighter to work on movement patterns. last week I stayed at 225 lbs this week is 236lbs – Drop down Pushups from 45lb bumper plates (pain with this in triceps. will not be doing again) 5×5 –...
Read More
speed squats and speed deads went pretty well today. I have been staying out late do to festivals in the area and was not expecting to feel as good as I did during this training session. 90% of my speed squats were to depth and it was with the highest percent in the wave so...
Read More
So teammate Austin loves tot rain back on a day all by itself. Now that we are planning on hitting the platform on the same time I cam able to train with him much more often. Sorry but no video today! However we did a new workout I am just going to call Austin rows,...
Read More
Seated Box Jumps 8×3 ME NCL Deadlift x3 (pin pulls off 34 135,225,315,405,455,495,545,585,605,625×2) Single Arm DB Rear Foot Elevated Split Squat 2-3 warm ups, 1×4 drop sets 8-12 per set (50,40,30,20) Front Squats 2-3 warm ups, 8×8 (45 sec break) (185) Backwards Sled Walks 300 yards (115) Standing Machine Calf Raises 3×10 (3 count pause...
Read More
It is Max Effort Upper again today and for me that means hoping that all my band work, massages, dry needling and warm ups keep me pain free throughout my pressing. I had teammate and massage therapist Yvonna use rock tape on my arms to relieve the some tension and it proved extremely useful to...
Read More
Thursday (Back) A1: Scap Shrugs w/pause 4×8 (30,30,35,40) A2: 1 arm barbell rows 4×12 (35) Stretchers 2-3 warm up, 4×12 (110) Barbell Shrugs 3×12 w/pause (225) Straight bar scap row/row, 2-3 warm ups, 3×10 (90)
Read More
Wednesday (back) Pulldowns 1.5 reps Max 10 reps 70 lb, 70 lb (started too heavy) Neutral Pullups Max 6 Single Arm Rows 1-2-3 max sets 8 reps 20 lb DB, 25 lb DB Hammer High Rows 8×8 (30 second break) 30 total Neutral Wide Cable Rows 15,12,10,8,6 – 40,50,60,70,80 http://youtu.be/zs8rREncxDk
Read More
ME Bench NCL x3 (95,135,185,205,225,245,255,265,270×1) A1: Rope Pressdowns w/pause 3×10 (100) A2: Single Arm Chain Extensions 1.5 reps 3×10 (1.5 chains) Tricep Hell (1,2,3,4 board) 5 reps each till failure (95,135,165,185) B1: Cross Body Hammer Curls 3×10 (30) B2: EZ Curl Bar 1.5 reps 3×10 (big bar 10 each side) Fat Grip EZ Curl Bar...
Read More
Originally I wanted to do this whole block using specialty bars and no box. I felt that I needed to make an extreme change since I have yet to utilize all the chains in the gym. I decided to go for a lot of chains today and add straight weight to the chains instead of...
Read More
Good session all around today, even though I felt like crap by the time I got off work. I think one of the kiddos I work with finally got me sick again. I’ve got all kinds of congestion crap kicking me in the teeth, and its just simply not fun. Since tomorrow should be storming...
Read More
Finally got back up to some decent raw squat weight. Today felt good and I feel like I definitely could’ve done 600. Monday (hamstrings,calves, triceps) ME Squat NCL x3 (Spider Bar, box at 2 black pad, 135,225,275,315,365,405,455,495,545 (585) ) Incline Hamstring Curls 2-3 warm ups 3×10, 1xmax w/partials (25 each side) RDLs against bands no...
Read More
Still getting used to this new-fangled electronic stuff!! Monday (shoulder, triceps, calves) Seated DB Cleans 4×12 (45 sec break) (5 lb,7 lb) Hammer Shoulder Press 1.5 reps Max 10 (15 lb each side) Seated Side Raises 3xMax 1 min (1 min break) (5) Fat Grip EZ Bar Skullies 1.5 reps Max 10 (5 lb each...
Read More
-Bench 3×8: 225 (pain started) -incline DB press 3×8: 75-85-75 -A1: banded shoulder work 3×10 -A2: grenade ball Tri. Ext. 3×10 – 1.5 front/side/rear delts 2×7: 7.5lbs – seated cable rows 3×10: 65 – Tate Press 3×10: I did super light weight and did 3×20 for hurting triceps
Read More
When I first started training at the age of 14 in 1999, I would go up into my family’s “play” room and do all the exercises in a book my dad had given me from when he was a kid (from the 1960’s). I had no clue what I was doing and just looked at...
Read More
A day late catching up on my log, but I’m doing better with consistency here. Chilling on the couch on Mother’s Day fixing to do some mobility work after I write this thing up, because yesterday’s work has me all out of sorts. Nothing necessarily hurts, I’m just stiff and sore and need to get...
Read More
Had a tough day at work today and was worn out and exhausted by the time I made it in to the gym. One of those days where I’m glad I dragged myself in, but damn was it a struggle to get there. Ended up eating a bit too much before I went in I...
Read More
Thursday (legs and calves) Glute Ham Raises 8×8 (30 second break) -8lb DB 1.5 Squats heavy 6 -bar, 65,85,105,115 DB Step Ups 8×8 (30 second break) -30 lb DB Goblet Squats 3xfailure -35 lb DB,40,40 Single Leg DB Calf Raises 10×10 (no break between legs) -30 lb DB It was hot in the gym today,...
Read More
Today do not go quite as I had planned to. I had both arms rock taped to relieve some of the tension that I was having due to my still unknown injury. This tape was the only thing that kept me going in this max effort session today. My best set on bench today was...
Read More
Wednesday (back biceps abs) Incline Reverse Crunches 4×15 Pullups Pyramid (30 sec break) blk mon mini 5 Neutral Chest Supported Rows 8×8 (30 sec break) WU 20,25, 30 Bent DB Rows (palms Supinated) 15,12,10,8,6 20,25,30,35,40 EZ Bar Cable Rows 2-3 warm up sets 4×15 (45 sec break) 70
Read More
If events day is the best day, rep day suuuucks. I know it’s all part of the bigger plan, and reps will build the muscle to make me stronger, but damn it sucks doing 10 reps of ANYTHING. Without giving too much away, my programming is set up with oscillating days of 10’s, 5’s and...
Read More
So I’m having issues with YouTube. but finally got a video to load. Today I tried a suggestion that coach David Allen made a couple months ago. It was to move the hand position on the cambered bar to the cross member piece allowing the bar to swing more. It did just that making this...
Read More
so today failed yet again attempting to do speed bench. I go tto about my fourth set and gave it up due to increasing tricep pain. After training I had about a 2 hour rest period then got my triceps dry needled, my gosh that was painful. but totally worth it, I feel better now....
Read More
As I sit here watching the Ninja Turtles, I’m realizing through the brain fog how much events can take out of me. It’s that “need to nap to replenish” tired though, not that “i’m probably going to die” feeling. Just another sign that my diet adjustments and training are on point again. I haven’t had...
Read More
This was my first time deadlifting heavy after my back went pop at my last competition. Felt good and didn’t have any pain or discomfort. I can tell my body isn’t used to the heavy stuff yet bet it’s adjusting. The leg were smoked after all the crazy stuff afterwards. Box Jumps 8×3  NCL Deadlift...
Read More
Speed everything -Squats (8×2): 300 + 6 chains (no belt) -Deads (6×1): 315 + chain progression each set (2 chains each set) -Dimmel RDL’s (3×10) – seated banded hamstring pulls – rev. Hyper (3×15) – round back 45 Deg hypers (3×15) – banded good mornings 100
Read More
Wednesday (shoulders and triceps) NCL Bench Heavy 1 (Close Grip 2 board 315,325,335,345,355,365 miss) Side Raises w/pause 8×8 (30 second break) (20) Hammer Shoulder press 1.5 reps Max 10 reps (85 each side x10) Rope Pressdowns press/pause/pulse 5, 3-4 sets of 8 (60,70,80,80) DB French Press 4×15 (45 sec break) (60×4, 13 reps on 4th...
Read More
Pulldowns 1.5 reps Max 10 reps (80,100,120,130,140) Neutral Pullups Max 6 (BWx5 sets) Meadows Rows 1-2-3 max sets 8 reps (25,35,45,50,55) Hammer High Rows 8×8 (30 second break) (70 each side) Neutral Wide Cable Rows 15,12,10,8,6 (100,120140,160,170 )
Read More
Just counted. I’m 13 weeks out from the Refuge Barbell Classic. It’s going to be my first meet of the contest season and promises to be a doozy. Generally the people that show up to Derek’s contest are the strongest and fastest in the area, so that’s exactly why I want to go : to...
Read More
April 26th has come and gone, and with it, the first fundraiser I’ve ever had the opportunity to chair and see through to fruition. It’s honestly been one of the biggest hassles and one of the hardest  things I’ve ever done. Was it worth it? Oh hell yeah. For a bit of background, I started...
Read More
Wednesday (shoulders and triceps) NCL Bench Heavy 3 (Swiss bar floor press 275,285,295,305×4) Side Raises w/pause 8×8 (30 second break) (15) Hammer Shoulder press 1.5 reps Max 10 reps (85 each side x8) Rope Pressdowns press/pause/pulse 5, 3-4 sets of 8 (60,70,80) DB French Press 4×15 (45 sec break) (55×4 sets, 60×1 sets) Max Push-ups...
Read More
Monday (Hamstrings,calves,abs) NCL Squat Heavy 3 (cambered bar 490) Single Leg Hamstring Curls 6xFailure (45,45,40,35,30,25) Snatch Grip RDL’s w/ 3 second pause at bottom 4×12 (45 second break) (185) Swiss Ball Hamstring Curls 10×10 (30 sec break) Seated Calf Raises 10×10 (30 sec break) (110) Cable Crunches 10×10 (30 second break) (80)
Read More
It’s so nice knowing that I’m actually doing my rep schemes right. On the flip side, its a bummer finding out that I’m so damn out of shape. Strongman is such a tricky wench, and requires oscillations back and forth with fitness and strength to make the optimal competition athlete. I know this, but yet...
Read More
Today was brutal! First time on the EliteFTS Spider bar and it owned me (Bar is about 80lbs). -Spider bar: 3×3 -RDL’s: 6×8 -45 Deg. Hyp. (Focused on glute activation): 4×15 -blast strap, hanging hamstring curls: 100 – stir the pot trunk stability on red ball: 4x 10 stirs each direction http://youtu.be/foS3Jye2jac
Read More
So it turns out its best to ask the person doing your programming how they specify sets and reps. I’ve always written it as SETS x REPS, but Thomas does it the other way around. I figured this out about midway through this workout when my wrist started feeling weak and crappy and I decided...
Read More
Last Monday’s session. Pretty solid overall, but cleaning every rep is a gnarly wench and is causing me quite the cardiovascular struggle. I’m honestly a bit ashamed of the whole thing but oh well. Here’s what went down: Log Clean and Press (clean every rep) Log x8 135×3 175×3 205×1 215x3x3   Front Squats 135×3...
Read More
Yeah, I’m behind again. The fundraiser I put on was sucking up a lot of my free time, so I’m hoping I’ll be much better about logging and writing articles from here on out. Here’s what went down over a week ago:   Stones Over Bar, 48″ 230×3 265x4x3   Sandbag Carry 250x10s 250×15 s...
Read More
–55% straight weight speed squats: 8×2 @ 335 –NCL Deads max Reps 1.25″ def.–no belt– straps– Opp. Stance 500 for 6 –Barbell complex 4×10 @ 135 Front squats to RDL’s — hamstring 1 +.5 reps 4×10 @ 25 a leg — standing SSB round back GM 4×10 1×330 3×420 — big red ball glute bridges...
Read More
Progressive Medball Chest Pass 8×3 (8,10,12) Decline Hammer Press 8×8 (30 sec break) (80 each side) Incline Swiss Bar Bench 15,12,10,8,6 (115,135,155,175,195) DB Bench 1.5 reps 10 reps max sets (50 x2,8 reps set 3) Concentration Curls 8×8 (30 sec break) (30) Cable EZ Bar Curls 1.5 reps 10 reps max sets (60 x 4...
Read More
Today was my first day attempting speed bench in about two months. I was not in excruciating pain but it definitely irritated my triceps. I don’t think I will be doing much of this during this training cycle. I will be saving my triceps for Max effort lifts. DE Bench 52% 10×3: 190lbs A1- DB...
Read More
Pulldowns 1.5 reps Max 10 reps (80,100,120,130) Neutral Pullups Max 6 (BWx4 sets) Meadows Rows 1-2-3 max sets 8 reps (45) Hammer High Rows 8×8 (30 second break) (65 each side) Neutral Wide Cable Rows 15,12,10,8,6 (100,120,130,140,150 )
Read More
I can tell I haven’t lifted heavy in a whole but I was pleased with what I did on ME work. The rope Pressdowns were brutal. Lots of pain and soreness the following day. NCL Bench Heavy 5 (fat bar 305×4) Side Raises w/pause 8×8 (30 second break) (15) Hammer Shoulder press 1.5 reps Max...
Read More
Today is the first day in a very long time that I missed a lift. I decided on this max effort variation at the last minute. That and the energy at the gym was just not behind me today. Speed squats 52% (8×2) Sumo-paused-100lb vest 3×3: 455-475-485 missed third rep (never got upper back tight,...
Read More
Had a little tricep pain after these Push Presses. Push press 3×3: 185-200-215 A1: Incline press 15-12-10-8-6 A2: blast strap rows ^same reps A1: close grip bench 8×8 (135) A2: blast strap scarecrows 8×8 non stop Abs http://youtu.be/LeMZEy25lPI
Read More
Back at it again yesterday. None the worse for wear from Monday, albeit a bit sore. As I write this now, though, I’m amazed at how brutally sore my upper back is. I think I finally figured out how to properly shrug. So elite. Also, took an interesting gamble tonight and knocked out my deadlifts...
Read More
First day back to semi heavy lifting after injuring my back at my latest competition. Used the spider bar from EliteFTS for the first time and I have to say that it was tough. It swings like a cambered bar and dumps you like a yoke bar. Very brutal on the upper back. I feel...
Read More
Have you ever heard the phrase, “Aim for the moon and if you miss, you’ll land among the stars.”? Well, that’s a pretty stupid phrase, especially if you’re an astronaut. I don’t agree with setting goals, only reaching them. The fitness realm is rife with bullshit goal setting. I am sure anybody can name at...
Read More
Check out the original article here: http://www.elitefts.com/education/rehab-recovery/band-pull-apart-super-series-for-healthy-shoulders/  
Read More
Do not take this as me telling you how to live your life. I’m 26, not married, and don’t have any kids. For most people, that’s enough of an excuse to disregard anything I might say. But if you’re in the same boat as me or open minded enough to listen to what I have...
Read More
NBS Fitness was created for the purpose of making people better. Pure and simple, I wanted to expose people to the highest level of training possible to allow them the greatest stimulus for growth. When referring to higher training, I do not mean a higher intensity necessarily (although that is the case sometimes) but more...
Read More
We’ve all heard, said, or been told the phrase “You can do it!”. But is that phrase really fair? I mean, is it fair to place that type of responsibility on somebody? You see, by inferring that somebody “can” do something you are also inferring that they can “not” do something, and that the differing...
Read More
Pushups 10×10 (30-45 second break) (60 lb chain) Incline Bench Press 15,12,10,8,6 (115,135,155,175,195) Neutral DB Incline Hex Press 2-3 warm up sets 3xfailure (45×20,12,12) Pec Flys 3×10 (3 down w/hold) (80) Single Arm Leaning Side Raise 8×8 (30 second break) (30) Plate Raise Hell (Max 45, Max 35, Max 25) (24,9,10) http://youtu.be/90XRjA2Zkhc
Read More
Revamping and adjustments. That’s what the iron game is all about. Everything works for a time, but nothing works forever. That said, started on my new path to greatness today with a different rep/intensity scheme than before. Less RPE, ,more % based, but that’s for me to know. Log felt kind of sluggish and nasty...
Read More
today I felt like I punked out. I felt that my strength movement was really good but my volume training was crap. I need to change up my accessories and focus more on my hamstrings which will be done next week   – Cambered Bar 3×3 80-85% (I was only able to get to 77%...
Read More
Great session this morning. We had a big crew show up, with some folks coming in from Nashville to train, and a great vibe going all around. Lifted some heavy stuff, and managed to go grab some sushi with Big Rich afterwards. Like I said, good day, albeit a random one. Here’s what went down:...
Read More
So me and my NBS fitness teammate Porter Wood traveled up to Cincinnati Ohio to help the rest of our teammates at the women’s Pro-Am. Laura Sweatt was kind enough to let us train at her facility prior to them setting up for the meet. Speed squats 8×2: 315 no belt Paused, deficit, no belt,...
Read More
Push Press 3×5: (165-185-195) Incline DB 15-12-10-8-6 Pec deck 3xfail: 150 F,S,R delt raises pyramid Slingshot Pulldowns 10×10 http://youtu.be/CJNxld_h6Us
Read More
Sorry I’m a bit late catching up on my posts. Been a whirlwind week and change with work and I’m doing my best to stay afloat. Better late than never though, right? Anyways, finally tied some PR’s and bested them today. It’s been a long time coming. Nearly doubled 300 on the axle (should have),...
Read More
Incline Reverse Crunches 4×12 Pullups Pyramid (30 sec break) (8) Neutral Chest Supported Rows to 8×8 (30 sec break) (80) Bent DB Rows (palms Supinated) 15,12,10,8,6 (65,70,75,80,85)9 Straight Bar Cable Rows 2-3 warm up sets 4×15 (45 sec break) (150) Face Pulls w/pause 8×8 (30 sec break) (130) EZ Bar Preacher Curls 8×8 (30 sec...
Read More
Side Raises 2-3 warm ups, 8×8 (30 sec break) (30) EZ Bar High Row 15,12,10,8,6 (35,40,45,50,55 per side, big EZ curl bar) Single Arm Bent Rear Lateral, palm pronated 8×8 (30 sec break) (25) Rope Overhead Tricep Extension 2-3 warm up sets 8×8 (30 sec break) (140) Close Grip Bench 15,12,10,8,6 (135,155,175,195,215) Standing Calf Raises...
Read More
Glutes and hamstrings Lying Leg Curls 2-3 warm ups, 6 sets of 10 (30 sec break) (45×4,40×1,35×1) Straight Leg Deadlifts 15,12,10,8,6 (155,175,195,215,235) Prowler Push 6×25 yards (1 minute break) (3 plates per side) 45 Degree Hypers 3xfailure (lighty+monster x19,12,10) Glute Bridges 100 total (BW) Incline Treadmill 20 min HR 120 bpm (3.5 speed 8 incline)...
Read More
So today I had to call an audible on my lifting and change some accessories up due to my strength lift destroying my lower back. I have not used the cambered bar In well over 4 months and it took its toll on me big time. -Camber bar box squat (3×5): 380-420-440 -Banded 45 Deg....
Read More
Chest and shoulder Pushups 10×10 (30-45 second break) (40 lb chain) Incline Bench Press 15,12,10,8,6 (115,135,155,175,185) Neutral DB Incline Hex Press 2-3 warm up sets 3xfailure (45×18,12,10) Pec Flys 3×10 (3 down w/hold) (70) Single Arm Leaning Side Raise 8×8 (30 second break) (25) Plate Raise Hell (Max 45, Max 35, Max 25) (19,7,7)
Read More
Legs and calves Glute Ham Raises 8×8 (30 second break) (15 1.5 Rep Hack Squat heavy 6 (4.5 plates each side) DB Step Ups 8×8 (30 second break) (75 each hand) Leg Press 3xfailure (6 Plates each side 45,20,17) Single Leg DB Calf Raises 10×10 (no break between legs) (50)
Read More
back biceps abs Incline Reverse Crunches 4×12 Pullups Pyramid (30 sec break) (7) Neutral Chest Supported Rows to8x8 (30 sec break) (75) Bent DB Rows (palms Supinated) 15,12,10,8,6 (60,65,70,75,80) Straight Bar Cable Rows 2-3 warm up sets 4×15 (45 sec break) (140) Face Pulls w/pause 8×8 (30 sec break) (110×3,120×3,130×2) EZ Bar Preacher Curls 8×8...
Read More
Shoulders, triceps, and calves Side Raises 2-3 warm ups, 8×8 (30 sec break) (25) EZ Bar High Row 15,12,10,bye8,6 (30,35,40,45,50,55,60 per side, big EZ curl bar)DDR Single Arm Bent Rear Lateral, palm pronated 8×8 (30 sec break) (20) Rope Overhead Tricep Extension 2-3 warm up sets 8×8 (30 sec break) (130) Close Grip Bench 15,12,10,8,6...
Read More
Glutes and hamstrings Lying Leg Curls 2-3 warm ups, 6 sets of 10 (30 sec break) (45×2,40×2,35×2) Straight Leg Deadlifts 15,12,10,8,6 (115,135,155,175,195) Prowler Push 6×25 yards (1 minute break) (2.25,2.25,2.35,2.35,3,3) 45 Degree Hypers 3xfailure (light+mini x28,17,17 Glute Bridges 100 total (BW) Incline Treadmill 20 min HR 120 bpm (3.5 speed 8 incline)
Read More
Chest and shoulder Pushups 10×10 (30-45 second break) (20 lb chain) Incline Bench Press 15,12,10,8,6 (115,130,145,160,175) Neutral DB Incline Hex Press 2-3 warm up sets 3xfailure (45×17,12,10) Pec Flys 3×10 (3 down w/hold) (80,70,70) Single Arm Leaning Side Raise 8×8 (30 second break) (20) Plate Raise Hell (Max 45, Max 35, Max 25) (18,10,10 Arms...
Read More
Legs and calves Glute Ham Raises 8×8 (30 second break) (10) 1.5 Rep Hack Squat heavy 6 (4.5 plates each side) DB Step Ups 8×8 (30 second break) (70 each hand) Leg Press 3xfailure (6 Plates each side 40,23,17) Single Leg DB Calf Raises 10×10 (no break between legs) (50)
Read More
back biceps abs Pullups Pyramid (30 sec break) (7) Neutral Chest Supported Rows to8x8 (30 sec break) (70) Bent DB Rows (palms Supinated) 15,12,10,8,6 (50,55,60,65,70) EZ Bar Cable Rows 2-3 warm up sets 4×15 (45 sec break) (130) Face Pulls w/pause 8×8 (30 sec break) (90) light EZ Bar Preacher Curls 8×8 (30 sec break)...
Read More
Tuesday (shoulders, triceps, and calves) Side Raises 2-3 warm ups, 8×8 (30 sec break) (25) EZ Bar High Row 15,12,10,8,6 (30,35,40,45,50 per side, big EZ curl bar) Single Arm Bent Rear Lateral, palm pronated 8×8 (30 sec break) (15) Rope Overhead Tricep Extension 2-3 warm up sets 8×8 (30 sec break) (120) Close Grip Bench...
Read More
This day mimics wk1 day4. Technically, outside of main lifts all my accessories will be the same for a 3 week time frame. I also had my triceps dry needled today, let’s hope the pain was worth it come Monday. I will keep everyone updated. -Explosive med ball throws -200 tricep push downs: 100 orange...
Read More
This week I video my awful attempts at the power snatch, and attempt to blow my eyeballs out of my head with lots of reps. – Power Snatches – NCL, 1.25″ Deficit: (455×10) – 10 -10 – Max – Drop – drop – GHR 3 down 1 up – seated SSB GM’s – Hamstring curls...
Read More
Went a whole day without tricep pain while doing pressing motion. Progress -NCL Bench (max reps): DB Bench 110×9 -DB Seated OH Press (15-12-10-8-6): 40-45-50-55-60 (lbs) -pec dec flys (3 x failure): (140lbs -Chest Supported Rows (10 – 10 – max – drop – drop): (55 – 65 – 80 – 70 – 60) (20lbs)...
Read More
I’m not built for warm weather. I’m just not. Takes my body forever to adjust to the heat, and I felt like crap training today (and it’s not even hot yet). Light weights felt sluggish and heavy, so I did what I could and got out. Saving my energy for Saturday and hopefully some new...
Read More
Felt good for the Monday session. Somewhat sore from the Saturday deadlifting extravaganza, but otherwise none the worse for wear. Got in at 7pm and went to work. Here’s what went down: Warmup, then Front Squat 135x2x5 185×2 225x12x2 <– whew. That was nuts.   Axle Press, from Rack 85×8 125×2 165×2 195x8x2 <– these...
Read More
After reading what was programmed for today, I felt nothing but nervous because all I interpreted it as was death! The instructions were simple “max reps”. I could practically feel the lactic acid in my legs building after reading that. It was also a noncompetition lift day so I used my favorite specialty bar and...
Read More
I was very nervous today as it was on my training schedule to do explosive movements with my body. If you have been following me as of late you are aware I’m dealing with some tricep issues. All in all the training session went very well I think. My triceps did not hurt, but they...
Read More
Today was the first day of off-season training then I got to experiment with explosive work. I am going to start trying to learn some Olympic movements. I refused to say Olympic lifts because my form is awful and I have yet to take my certification class for these movements ( certification class in July)....
Read More
Back in with the Brose Strength Crew again. Finally. Been out of town or up to something the past few weekends and haven’t gotten to train with everyone. It was good to see everyone getting after it. Also, our friend Dimitar Savitinov came by, fresh from his first appearance at World’s Strongest Man to help...
Read More
Thus marks the first day of my evening training return. Waited until around 6:30 to head to NBS, and the drive took me 20 minutes instead of the hour plus it had been taking. I think I’m sold on late nights now. Anyways, went in still dragging a bit from a tough work week and...
Read More
So for about the last two months benchpress day has been nothing but rehab for me. I felt like testing where that rehab has gotten me today. Instead if the programmed 3×3 I went ahead and did a 3×5 to get extra range of motion since I have not pressed in a long time. Since...
Read More
Today started my off season training. I have not done high volume in a long time as my last log stated due to being stranded in a strength phase cause of tricpe injury and deciding if I was going to do a meet. I nearly threw up on several occasions. I will be working on...
Read More
After being in strength phase for almost 2 full cycles due to tricep injury and backing out of mees I got the okay to set my new maxes. Everything went as planned as I hit a 605 squat and an ugly 605 deadlift (partially because I was an idiot and attempted 615 first). Here is...
Read More
Monday (glutes and hamstrings) Lying Leg Curls 2-3 warm ups, 6 sets of 10 (30 sec break) (45×4, 35×2) Straight Leg Deadlifts 15,12,10,8,6 (96,115,135,155,175) Prowler Push 6×25 yards (1 minute break) (2,2.1,2.2,2.3,2.4,2.5) 45 Degree Hypers 3xfailure (light x26,16,15) Glute Bridges 100 total (BW) Incline Treadmill 20 min HR 120 bpm (3.5 speed 8 incline)
Read More
Saturday (arms abs) A1: Alternating DB Curls w/1 count hold at top 5×10 (30) A2: Tricep Kick Back w/1 count hold at top 5×10 (15) Cross Body Hammer Roper Curls 8×8 (30 sec break) (40) Cross Body Grenade Press down 8×8 (30 sec break) (40) B1: Band Hammer Curls 3xfailure (light) B2: Band Press down...
Read More
Friday (chest and shoulder) Pushups 10×10 (30-45 second break) (BW) Incline Bench Press 15,12,10,8,6 (75,95,115,135,155) Neutral DB Incline Hex Press 2-3 warm up sets 3xfailure (40×17,12,10) Pec Flys 3×10 (3 down w/hold) (70) Single Arm Leaning Side Raise 8×8 (30 second break) (15) Plate Raise Hell (Max 45, Max 35, Max 25) (15,6,6)
Read More
Thursday (legs and calves) Glute Ham Raises 8×8 (30 second break) (bw) 1.5 Rep Hack Squat heavy 6 (4 plates each side) DB Step Ups 8×8 (30 second break) (60) Leg Press 3xfailure (5 Plates each side 40,20,22) Single Leg DB Calf Raises 10×10 (no break between legs) (50)
Read More
Wednesday (back biceps abs) Pullups Pyramid (30 sec break) (6) Neutral Chest Supported Rows 8×8 (30 sec break) (65) Bent DB Rows (palms Supinated) 15,12,10,8,6 (40,50,60,70,75) EZ Bar Cable Rows 2-3 warm up sets 4×15 (45 sec break) (100,110,120,120) Face Pulls w/pause 8×8 (30 sec break) (90) EZ Bar Preacher Curls 8×8 (30 sec break)...
Read More
Tuesday (shoulders, triceps, and calves) Side Raises 2-3 warm ups, 8×8 (30 sec break) (20) EZ Bar High Row 15,12,10,8,6 (20,25,30,35,40) Single Arm Bent Rear Lateral, palm pronated 8×8 (30 sec break) (12) Rope Overhead Tricep Extension 2-3 warm up sets 8×8 (30 sec break) (110) Close Grip Bench 15,12,10,8,6 (135,155,175,175,175) Standing Calf Raises 10×10...
Read More
Monday (glutes and hamstrings) Lying Leg Curls 2-3 warm ups, 6 sets of 10 (30 sec break) (40) High Foot Leg Press (press through heal) 15,12,10,8,6 (5,6,7,8,9/6×20) Prowler Push 6×25 yards (1 minute break) (1.25,1.35,1.45,1.55,1.65,2.25) 45 Degree Hypers 3xfailure (light x26,23,20) Glute Bridges 100 total (BW) Incline Treadmill 20 min HR 120 bpm (3.5 speed...
Read More
Monday is back with a vengeance. Not sleeping well lately, and 5 am comes real damn early when you aren’t rested. At any rate, I dragged myself out of bed and put in work. Here’s what went down: Warmup Limber 11 et al Front Squats Bar x10 135×5 185x10x3 < these all felt like a...
Read More
Woohoo! Heavy day is the best day! Always my favorite day! Until I get called into work midway through the workout. Bummer. Still managed to finish pulling and pressing by that point, but was unable to go attack the yoke despite all my best wishes to do so. I am planning on reworking my training...
Read More
Well we have ourselves a bit of an issue. I’m back in the catch- up game again. To be fair, we were updating the website a bit and things got kind of screwy, but I’m still training and here’s my proof. Hopefully this all comes through OK, because as of now, my text window seems...
Read More
Link to EliteFTS Version of the Article http://www.elitefts.com/education/motivation/training-and-dietary-considerations-for-women-needs-formatted/ Ever since I began training several years ago, I have had the chance to work with both men and women of varying levels of experience and with differing goals. Although my approach for both genders is very similar, there are a few considerations I take for both...
Read More
1 2

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