(901) 244-6529 24x7x365 556 Trinity Creek Cove, Cordova, TN 38018

Category

Christian’s Blog
Things I Have Learned NOT to do While Training For a Powerlifting Competition People do dumb stuff right before a competition. These things range from not following the training program to trying to lose 10+ pounds to compete in a lower weight class 10 days before the competition. I have seen some goofy stuff in...
Read More
Try doing a 2.1 mile Christmas Tree Carry!   https://www.elitefts.com/training-logs/off-season-new-york-tree-carry-and-workout-2/
Read More
After The Rebook Record Breakers meet I realized I needed to step away from the barbell focused on powerlifting. I love the sport but, it put much negative energy into it over the past year. Yes, I did acquire my best total during this time at the 181 weight class but with the recent decisions...
Read More
Change: I have Had a conversation with many in the gym of some decisions I have made which drastically changes how I will be training in the future and the impact it will have on me as a lifter in the sport of powerlifting. The Record Breakers meet was basically a reset button to figure...
Read More
Venting So we all know, and experienced, what its like to take pre workout and have to run to the bathroom. If not you will be there at some point in your training days, mark my words. Most individuals who train have a higher protein diet than most, with that being said, it is not...
Read More
This is the first day of my peak phase as I ramp up for my main competition in California. 600 was on the agenda today for a 3×2  
Read More
You Think This Is a Game? Y’all, I cannot make this stuff up, seriously, everything I find in the gym that ends up on this blog is real. This is partially why I take pictures to log the goofiness I show you it is legit. The next three winning moments in this weeks, “How to...
Read More
A little insight into the barriers I worked on during this meet, you may be surprised what they were, it was not the weight. https://www.elitefts.com/training-logs/nbs-king-of-spring-prep-meet/
Read More
How Did This Happen Since the introduction, we have had plenty of examples of ways to ruin a gym. Let me remind you that these scenarios listed are things we would kind of like to NOT see when coming into the gym, just to be clear. We are going take a look at equipment that...
Read More
Every one of us at some point in time has walked into their work place and just looked and said, “what in the actual F***?”. Whether it be in your current job, or past job, some job you have been in this has happened. Some of the scenarios you literally have to think about all...
Read More
It is less than a month away, everything you have spent your free time training for is finally here. Just reading that most people will get a slight feeling of anxiety which may also build over the next few weeks the closer the competition gets, and the heavier weight you start moving. Although I am...
Read More
I’ve heard this question often the last 2 weeks and it hurts my heart to say no (seriously it does). I enjoy making people squirm, reading the regret on their face for asking me before I even make my first casting pass on the way back up their leg. The face then turns into confusion as...
Read More
Have you ever heard the cue “wedge into the bar” when hearing someone coach? If not you have not heard a damn thing said at NBS Fitness, it is a “staple cue” that many of the heavier squatters use along with a variety of others. This cue helps set the bar on your shelf which...
Read More
I have mentioned to people a lot lately that I struggle in deadlift in a competition because I am always gassed. I usually have not trained deadlift after heavy movements in training, until now. I am stoked about how training has been going lately and 2x a week I am deadlifting and squatting on the...
Read More
welcome to my experiences of battling ego, poor mindset and fear as I attempt an 8RM and fall drastically short! https://www.elitefts.com/training-logs/wk8-day1-new-8rm-squat-and-bench-in-the-same-day/
Read More
Its that time again athletes where we dial in our training and peak our strength to show it on the platform and put up a fight against the bar!!! Are you ready to take that step, have you planned out your training to lift the most amount of weight at the meet? If not, DONT...
Read More
Where do I start, sigh, here is a quick re-cap. I came to this gym (NBS Fitness) thinking powerlifting was dumb, who wants to be good at only three things, fast forward 5 years and I’m only half way decent at three things …. David Allen took a chance on me as a front desk...
Read More
So I came across this idea while watching a discussion on social media between several EliteFTS team members. A few of them in particular I check up on because the information they share pertains to either my work or common interest’s. Since my work is in strength and conditioning,  you all are a part of...
Read More
The first Tuesday of every month the staff of NBS Fitness sit down in the “Upper Room” and learn something presented by a co-worker. This past continuing education session came from “Gunshow”. For me this little lesson came a little to late as she discussed, how she structures “cardio” for athletes focusing on (in order)...
Read More
*Technology has allowed us amazing opportunities. – Booking a plane ticket – Taking a plane across an ocean in less than one day! – Giving humans the skills to land said plane (nerve racking) – Communicating with people who do not speak your language (not even a little) – Giving us directions to amazing views...
Read More
Here is the video of my rant recently out back of NBS as I came in Sunday afternoon to do my GPP and all of the equipment was left exposed to the elements and soaked through with rain. Many got a good laugh out of it so enjoy:
Read More
Here is my article write up on EliteFTS. Take note of the five lesson’s I learned, some of them being beginner mistakes that came back around.   https://www.elitefts.com/education/meet-report-rps-king-and-queen-of-spring/
Read More
Me and the majority of people who put content out on this page have dedicated themselves in growing their education towards their field of expertise. That being said if you are reading this chances are you have access to some very smart minds regarding training, rehab, business, life balance and the list goes on. So...
Read More
The NBS Fitness staff all rolled to Columbus Ohio for the EliteFTS Sports Performance Summit a few weeks ago. One of our highlights on the trip was being able to train as a team together in the EliteFTS S4 Compound, here is what speed deadlifts looked!  
Read More
New style of training will always offer new experiences, this particular program has dynamic work aka “Speed work” which is suppose to be done explosively, this is known as working speed strength. The fun stuff comes when after the initial sets there are “up sets” programmed where the numbers jump up drastically and you are...
Read More
Just a quick update on how training is rolling currently. I will be participating in the NBS Fitness powerlifting meet April 8th, prior to that I will be attending the 2017 Arnold Sports Festival in Columbus Ohio to aid NBS Teammate Garret Blatnik and the rest of my EliteFTS teammates as well. My training right...
Read More
After weeks of social media post’s about resolutions and new physique / strength athletes wanting to make a name for themselves. Then hearing a bunch of goals being talked about in the gym I began to pay attention and take note, we are now four weeks past this initial observation and, well this is what...
Read More
After a three week wave of Dynamic Effort (DE) lifting this week was called “DE” but it was to set a 5RM. I was prescribed to use wraps and I do fairly well when I am allowed to incorporate them into my training. I have never taken this weight for 5 before (the most was...
Read More
We are deadlifting! here is a day in review of all the deadlifting that was going on!   My portion can be sen here on my EliteFTS blog   My client Mike using chain’s (his video portion was taken over a 2 week phase as he pulled sumo and conventional). The NBS powerlifting team is getting after...
Read More
This vlog is due to my increase in reading. As I was making my way through this business book my mind went to training and correlated the two. This is what my random thought’s and rambling lead to!  
Read More
This video came by request from my blog on EliteFTS. This is in addition to my elite article which can be found here: External Rotation Cues added: – Knees out is misinterpreted by many lifters – Glute activation must be initiated and sustained to keep external rotation throughout the lift, going down AND coming back...
Read More
How to Use Bands and Chains for Accommodative Resistance The concept of accommodative resistance can be explained as “the increase of resistance while lifting through a range of motion” (Medical Dictionary for the Health Professions and Nursing. (2012)). This can be accomplished by using bands or chains to increase tension/weight at the lockout of a...
Read More
here is the full Vlog!   https://www.elitefts.com/training-logs/trip-to-wisconsin-early-christmas/
Read More
How do you know when to Hire a Strength Coach? #1: If you doctor warn’s you of health issue’s that can be improved through exercise #2: You lack energy, motivation, and education about “working out” #3:  You feel like you are making no more progress #4:  You are not sure what the majority of the...
Read More
On being a new strength athlete and trying to lift and train like one of your role models: Pros Their training style Remote programming Cons Motivation Their style and setup may not be best for you The exercises you see them do may be too advanced   Learn how to lift Learn your leverages and...
Read More
Shooting from the hip: Injuries and Set Backs *Emotion will be tied up in set backs, failures, and injuries which is natural, it is fine. -riding this wave and bailing on the issue is what is not cool -doctors try and decrease pain, or repair after acute injury Repair and Rehab is always the number...
Read More
Check out the new training log style I am attempting. Hoping to answer more question’s and be able to give more tip’s WHILE training this way.   https://www.elitefts.com/training-logs/coffee-and-deadlifts-with-extra-coffee-full-day-video/
Read More
Here at NBS we have many things that are out of the norm, including a bunch of weird equipment that the majority of gym goers have never seen. We have more bars, kettlebells, and weights per square inch than most training facilities within 300+ miles of Memphis, TN. Did I forget to mention a FOUR...
Read More
Along with my recent interview with BarbellShrugged I was recorded teaching them how to setup the bench press for an efficient full body lift. Enjoy a FREE video of the main points I would go over in a one on one session with a client!
Read More
I have had many learning experiences being raised in this industry by David Allen and many of those stuck. He also placed me in a position to flourish and be developed by other amazing coaches and athletes through EliteFTS who then took a chance on me and poured into me even more. All of these things...
Read More
The NBS Strong man contest was taking place down on Beale Street, this contest was closed out with a car deadlift competition. There was one weight that would be used and everyone had one minute to rep the car as many times as possible. Now, I am very competitive, so this turned from a fun good...
Read More
Why You Should Be Using Specialty Bars to Bench Press Last month’s ARTICLE we looked at specialty bars and why you should use them for your training, particularly squat training. This month we are going to look at specialty bars and implementing them for training the bench press. Before everyone gets freaked out: No, we...
Read More
https://www.elitefts.com/training-logs/nbs-memphis-classic-meet-recap/
Read More
Many of you know me from NBS as a powerlifter, some may even know me as a strength coach / personal trainer. Either way is fine by me, what I hope people know most is that I have a passion to help. I say this all the time but never get sick of saying it, “I...
Read More
Specialty Squat Bars: WTF is this? How many times have you walked into a gym and seen a piece of equipment so odd that you are left scratching your head thinking, “What the hell, why is that even in here?” We get that a lot at NBS, because we have equipment you won’t find at...
Read More
So what really happens at the Compound? This past weekend my powerlifting training partners and myself made a trip up to EliteFTS. The trip was predominantly for the team to see the company that NBS Fitness has teamed up with to aid in educating and providing best equipment possible for us to train on. Although EliteFTS does...
Read More
We are on Wk7 of our training which is masterminded by the owner of NBS David Allen. Day one went really well for me as the weights are getting heavier and this is the time I get into game mode. We are 7 weeks out!!!!  
Read More
So you just did a powerlifting meet. Now what?  There are many potential answers to this question. Here are my suggestions, compiled from conversations, methods, and opinions from fellow coaches and athletes, many of whom are far more knowledgeable than I am. #1 DELOAD Take some time off from under the bar. This is especially...
Read More
So the NBS family is made up of a bunch of people who are quick witted and love to talk trash. They have gotten very good at it over the past few years. I have come up with a “Quick Chart” trouble tree for people to refer to when they ask themselves, “have I made it...
Read More
Many people have reasons why they are in a specific career field. Many people know a days get a job by way of connections, through pre planned schooling and hard work, others sometimes fall into a career that they stick with. Some like their job, others love their job, and the most rewarding is those who have...
Read More
Training for me since the XPC finals has been interesting. Dealing with the drive to get back under a bar, getting some stuff taken care of outside of the gym that has been neglected, and just getting back into competitive mindset. Well, finally back on track and a new game plan set in place. I...
Read More
Today Joe flips the script on me and got me good with his diss while interviewing him for member mashup  
Read More
So David and I have been talking about running a youth camp for about eight months and this week it finally kicked off. This is just the start of what we have planned for the future endeavors here at the new NBS Fitness facility. A few things to take note of, these are kids ranging...
Read More
Monday was the start of our training for NBS Fitness’ September Meet. Owner and Coach David Allen has us running a very technical Triphasic program that I am excited to see the progression from. http://www.elitefts.com/training-logs/wk1-day1-triphasic-training-heavy-lower/
Read More
While on vacation I got to take a field trip to the infamous Monster Garage Gym!!!   http://www.elitefts.com/training-logs/531-wk-1-day-4-trip-to-meet-coach-eric-and-m-g-g/
Read More
Caught up with Josh Cossar mid set for a member mash up!
Read More
Starting a journey in fitness has the potential to be very confusing and difficult. There are many things to consider, ranging from the correct facility to train at to the proper shoes to wear on training day. I’d like to look at two options that will potentially help make your fitness journey less confusing: hiring...
Read More
Michael Waltermeyer is not new to powerlifting. He has previous experience but has been out of the game for over a year prior to this meet. Michael attempts to balance a crazy schedule as he is in school to be a nurse anesthetist. He busted his tail to make training sessions and pushed himself, during the...
Read More
Hannah has been a client of mine for 2 meet cycles prior to this one (almost a year). She too is in school and has the challenge of making it all work and come together on meet day. This meet was a bit of a surprise for us both as we originally were just going...
Read More
Marc came to me very close to competition time asking for programming. Although this is not the most ideal scenario we still made it work. He has an athletic background as a competitive hockey player which aided him in self motivation and having a competitive mindset. We did not have much time to build strength...
Read More
Kenzie Stewart had a fantastic day, she accomplished something very few can, an elite total at her very first competition. An elite total is a pre determined amount of weight combined between your squat, bench, and deadlift for each weight class. It is a milestone in powerlifting to show your strength levels at your respected weight class. She...
Read More
So two weeks ago NBS Fitness hosted our first federated meet under Revolution Powerlifting Syndicate (RPS) federation in our brand new facility (right behind the old one). I had the privilege of programming four lifters in preparation for this meet. NBS Fitness members; Kenzie Stewart, Michael Waltermeyer, Marc Piantedos, and remote client Hannah Hayes. Everyone had a...
Read More
Every career has rules that one follows. The rules may be set in place by procedures you have to follow to do your job properly or by a boss, who knows that certain guidelines gets the job done the most efficient. During my development as a strength coach and a personal trainer one rule always...
Read More
Many of you may know when people arrive by their car, it is something people correlate friends with. Prior to getting balls deep in strength training and powerlifting I was a big car guy, my first degree is in Automotive Technologies. A deal was presented to my by my pops concerning a 2008 G37s that I...
Read More
When one decides to make the plunge into the competitive world of strength sports there is a process which all lifters could care less for and that is the task of making weight. There are several approaches to weight cutting depending on the federation you are competing in. We are not going to focus on...
Read More
This is how my Saturday went!   http://www.elitefts.com/training-logs/ctp-cycle-4-2-day-1-loaded-stretches/
Read More
So as mentioned in one of our earlier episodes David started scaring people and it requires a skill. Sometimes no matter how random you are there are certain people who have been made one to many times and the owners wife “Dr. J Bean” is no exception. I tried my best to get her but...
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
Have you ever gotten the pump so good you start seeing veins trying to flex and show off for you? Its a good feeling, it is like you are looking at a “road map” of gains to a particular body part. To me as a strength coach I greatly appreciate progress, it makes me love...
Read More
So my Basketball Athlete has been making a ton of progress is bench press and deadlift, his squat is lacking and we are addressing these issues right now. I currently having him follow a “Tier System” style template to allow him to learn and be more comfortable with all the compound movements we like to...
Read More
Ok so we have covered that strength coaches can sleep anywhere, this suggest’s that we are often tired, which is not necessarily a false statement but we have good reason to be. Usually we can blame being up early in the morning for clients / groups, going Hard As a Mother (HAM) during training, and...
Read More
http://www.elitefts.com/training-logs/ctp-training-cycle-2-day-4-2/
Read More
Dropping a member mashup on Matt during warmups for his training session! Please say hello to Matt Fike:
Read More
So April 30th is one of about 6 big days on the calendar for NBS fitness. If you have been keeping up to date with what the facility has going on you are aware we jus hosted our first strongman meet for the year that went off with a bang. That meet is shortly trailed by...
Read More
Ok so as this video states, I have been asked a lot recently to handle lifters and wrap knees lately. Apparently a select few coaches and members have acquired a reputation for wrapping knees well, unfortunately, these people are either running the meet or already have committed to wrapping several competitors. I made this video...
Read More
So I kicked off this new installment of, member mashup, with this brave teammate who decided to stat training with me. I dropped the interview on him directly after our last set (which was brutal). I introduce to you, Aaron Fleming:  
Read More
http://www.elitefts.com/training-logs/ctp-training-cycle-2-day-2-intro-to-occlusions-f-that/        
Read More
So we currently have a member of the month that goes on, but many of you may not realize we are past 250 members. This mashup will be me randomly dropping in on members and doing an on the spot interview asking a few questions allowing others to get to know the rest of the...
Read More
There is A common theme / story among most strength coaches if you ask them about their development period getting to where they are today. In the strength and conditioning world that story is grinding with little pay (if any during an internship) and working some messed up hours. There is an amazing special ability...
Read More
Today we are going to look at my only athlete, who’s main focus outside of the weight room is basketball. His muscular strengths right now is his back which, unfortunately, is his downfall as he compensates every movement by attempting to recruit his spinal erectors (back) to finish movements. This athletes brother trains with me...
Read More
Early morning session are something I have not done in awhile with clients as I was prepping for the 2016 XPC Finals at the Arnold (you can find my write up w/ video of this on EliteFTS). Now that it is over, I am really focusing on how balance all my plates. One of the...
Read More
So a lot of blogs will strictly be about training, methods applied, and rants. I am going to attempt to bring different angles to everyone interested in checking out NBS Fitness and getting to know the trainers. Ill be brining you along for the ride of what goes through my head with goals for clients,...
Read More
As mentioned in my last log post, I traveled out of town to watch the last weekend of horse races in Hot Springs, AK. this past Saturday. Training had to be put on hold since there was to much crammed into one day. I was kind of irritated at first but, it is off season and...
Read More
http://www.elitefts.com/education/external-rotation-small-cue-for-a-big-squat/    
Read More
After coming back from Elite I am feeling really strong and good about how training has been going. This is the last week of this Block and I am being smart and going to attempt to move everything efficiently on moderate days and smash weight on heavy days. Buffalo or Cambered Bar Squats 5×1@ 535...
Read More
SS Yoke box squats +chains: 3×2@ 500 + 120 in chain (reps 1-2 decent 3 was terrible) SS Yoke (no Buffalo) Bar Good mornings out of chains: 3×2@ 315 w belt Str8 Leg Deadlifts: 3×10@ 315 (rough) Short Bar RB 45 Hyp 1×15@ 35 (skip other sets, “Spot” was closing) Landmines: 3×10@ 25 Kneeling Band...
Read More
We and David rolled up to Ohio for the EliteFTS Sports Summit Presentations. There was an overload of knowledge to say the least, presentations started a little after 8 (and other than lunch and a few 10 min breaks) through 7pm. Friday night upon arrival we trained at JL’s “The Spot” Athletics and closed it...
Read More
Todays training was much better and more explosive than last week which I am very pleased with. Next week should be fun as the sets and reps will be lower than the previous weeks. Monday (medium intensity main, high volume accessory) Buffalo Bar Squats 4×2@ 510 deficit deadlifts 4×3 520 Laying Hamstring Curls: 3×10@ 35’s...
Read More
Sling Shot Bench press 4×2@ 405 Cambered Bar OH Press 2×10@ 25’s Sing. Arm Cable Lat. Raises 2×15@ 20 Meadows Rows 2×15@ skip Db Pull Overs 2×10@ 50
Read More
SSB +chains 4×2 475+120 in chain Buffalo Bar Good mornings out of chains 4×2@ 275 Str8 Leg Deadlifts: 2×10@ 275 Short Bar RB 45 Hyp 2×15@ 35lb bar GHR Twists: 2×10@ BW Kneeling Band Crunches 2×15@ blue
Read More
My beloved tricep bicep pain has returned!!!!! yay…. (gun to head). I recently disclosed my rough weekend, but I hardly believe that is the cause. This exact time last cycle training with the triphasic program this began to occur. My only explanation is we started on a “closer to normal” squat bar (buffalo bar) and...
Read More
I am still not recovered from this weekends poor sleeping and food choices. It has in my opinion, trickled over to todays training. It was supposed to be moderate, but the squats were definitely just plan hard. Finished the workout but it was not the way I wanted it to go. Buffalo Bar 5×2 (use...
Read More
I went out of town friday for a valentines day wedding for my cousin. I attempted to drive back sunday and come straight to the gym and train, this was not optimal and neither was the food I ate or the sleep I acquired over the weekend. This was a very hard training session, also...
Read More
So prior to this I was worried where my strength was at. Today was a good day and a confirmation that I am progressing for sure! Spider Bar +chains 3×1 (use your comp stance) 530+120 in chain Opposite Stance Deadlifts w/chains off 3 matts: 2×1 585+120 in chain Pin Good mornings: 4×10@ 185 Reverse Hypers:...
Read More
Swiss Bar Bench Press 3×2 (4 second isometric) 285 Bench Press into Pins 3×1 (5-6 second isometric) (set pins about 1 or 2 below lockout) (use 80-85% of max bench) 305 (slow) 2 Tricep Exercises Rolling tricep Extensions: 4x (18-13-13-10) @35 Standing Overhead Tricep Ext: 4x (15-12-8-7)@2×110-2×90 2 Upper Back Exercises Pendely Row: 4x (20-18-16-14)...
Read More
this week starts the last week in the Isometric block! then on to Dynamic accumulation! Cambered Bar Squats 3×2 (3 second isometric) 465 Above Knee Iso Deadlift Pull 2×1 (5 second isometric) (comp stance) 545 -RDL’s against rails 4×15-14-15-12 @225 -GHR 4×15 @ BW +10lbs -Weighted glute bridge 4×25 @50lbs -KB Swings 4×25-25-20-20@orange http://youtu.be/XVN80YmsvSQ
Read More
3 Board Bench Press w/chains: 3×1@ 365 + 75 chain OH Press: 4×10 @135 Rear Delt Destroyer- 80(40) 40(40) 20(10) Arms(10) one time!!! Austin V Bar pullovers:4×15 @ 70 Pull-ups: 4×10 @BW http://youtu.be/c23uovlUa_s
Read More
So programing calls for 120lbs in chains at the top which is 6 chains total (each chain = 20lbs). Unfortunately I am short as hell so each chain goes from 20 to 12 lbs at lockout. so I added chains to 8 chains total and we did the math (after) and I still fell short...
Read More
Last week I failed my last rep on my last set. This is a medium intensity day so I decided to stay at the same weight and we are tapering every week so I also dropped off one set (4×3 instead of 5×3). It was a good day and the weight was moving well. Swiss...
Read More
Buffalo or Cambered Bar Squats 4×2 (3 second isometric) 445 Below Knee Iso Deadlift Pull 3×1 (5 second isometric) (use your comp stance) (use 80-85% of max deadlift) 525 RDL’s against rails 3×10@ 165 GHR 3×15@ BW Weighted glute bridge 3×15@ 80 KB Swings 3×15@ Green http://youtu.be/BjPDMtISe9o
Read More
Had a few issues with chain length today that David straightened out for us. Benching with chains gets a little technical since we want all the chains to reload at the bottom. The day went well for me and stallion tricep pain! 3 Board Bench Press w/chains: 4×1@335+ 4 chains OH Press: 3×10@ 1×115 2×135...
Read More
So this week I pretty much screwed up my training by letting my ego get in the way and not follow programming protocol. Days one and two are suppose to be medium intensity which for the past several weeks (even after being told) I get caught up and go too heavy. This caused me to...
Read More
Benching wit long pauses is one of the crappiest things I can think of…. Swiss Bar Bench Press 5×3 (4 second isometric)@ 265 (failed last set last rep) Bench Press into Pins 5×1 (5 second isometric) (set pins about 1 or 2 below lockout) (use 80-85% of max bench)@ 295 Rolling tricep Extensions: 3×15 @35...
Read More
Today started the first day of our Isometric Mesocycle. This means we will be doing a lot of holds and presses/pulls into pins. Today was brutal and I was sore before I even made it back to the house. I need to step my recovery up to gain the most out of this schedule. Cambered...
Read More
This was the last day in our eccentric mesocycle. This whole past week was the highest intensity used during this cycle, that resulted in people being helped up from the hole after their 5 SECOND decent’s and struggling more on the high 90%+ days as you will see in my training video today during Floor...
Read More
Incline Close Grip Bench 2×2 (5 second negative): 285 (spotter help on 2nd rep 2nd set) Neutral DB Floor Press 2×2 (5 second negative): 140 (spotter help on 2nd rep 2nd set) 3 Tricep Exercises 3xMax: 1)DB JM Press 3×15@ 35 (19-15-14) 2) Seated behind head Tri. Ext. 3×15@ 90 (16-14-12) 3) 1.5 Tri. Ext....
Read More
This week starts the last of our Eccentric Mesocycle. All the weights will hopefully be heavier than when we started 2 weeks ago. Yoke Bar Box Squat 2×2 (5 second negative) (set the box below parallel)@ 375 Cambered Bar Wide Stance Good mornings 2×2 (5 second negative)@ 335 3 Hamstring exercises 3xMax 1) Partner leg...
Read More
Last week deadlifts beat me up pretty bad as I attempted to pull 565, it took 9 seconds to lock it out. I came back this week and was able to knock it out 4×1 so in on the right track. Front squats went well, I got psyched out on 2 attempts dropping one and...
Read More
Awesome training day! After chilling at the front desk for 4 hrs cleaning the gym and helping clients I was ready to rock. This enthusiasm was generated by the pre planned training time that 80% of the powerlifting team committed to for my sake, because I had to work the morning. It felt like the...
Read More
I felt great today because I actually ate a meal including all macronutrients 1.5 hours before training, amazing what nutrition does! You will all enjoy watching me struggle during deadlifts today. I get a lot of comments saying I make it look easy when I deadlift, well you will see a 9 second deadlift in...
Read More
Incline Close Grip Bench 3×2 (5 second negative) 2×2 @ 280 Neutral DB Floor Press 3×2 (5 second negative) 2×2 @ 130 Accessories 1)DB JM Press 3x 5 @ 35 2) Seated behind head Tri. Ext. 3x 5 @ 90 3) 1.5 Tri. Ext. 3x 0 @ 90- 00- 0 1) pull ups 3×15 @...
Read More
Still messing up my “moderate intensity” day. Ended up going to heavy… Yoke Bar Box Squat 3×2 (5 second negative) (set the box below parallel): 475-490-480 Cambered Bar Wide Stance Good mornings 3×2 (5 second negative): 315 Accessories: 1) Partner leg drops: 3×10 @ BW 2) Seated banded hamstring curls: 3x 2 @ light blue...
Read More
My ADD got the best of me today and I recorded all my presses but nothing else. I will make a full video come the end of this week to show accessory work. -Floor Press 4×1 @ 315 – Klokov Press – single arm rear delt fly -Lat Pulldowns – single arm cable rows
Read More
Days later in the week are more max effort oriented. -Front Squats 4×1 @ 365 (I was a puss, should have done more) -Deads off 5 mats opposite stance (conventional for me) 4×1 @ 545 too slow – Reverse Hypers – 45 Deg. Banded Hypers – partner planks – Reverse Crunches http://youtu.be/GPNEeDyH5to
Read More
First time benching in…. Almost 2 months. No pain, no soreness, no stiffness. This is why I swear by GPP and the programming by David. He knows what works and what keeps lifters healthy and in the game. Having massage and PT on staff also helps. Incline Close Grip Bench 3×2 (5 second negative) –...
Read More
Back under the bar again today, which means back to updating my log for those who follow along (which is roughly 3 people). It was good to finally be back under some weight and increasing the intensity quite a bit. -SS Yoke Bar Box below parallel 5 Second eccentric: 3×2 @ 475 – Cambered bar...
Read More
This brings to a close another training cycle and another chapter in many’s journey of gaining strength. In reflecting back on the last several months I would like to state how much of a blessing it is to have a coach that brought this training facility and this quest of strength to the table. David...
Read More
Dead lifting was up-and-down today as I was attempting to set my back better. Last week I missed 625 due to a hitch. I ran into some weird balance issues when the weight got heavier and I was setting my back, probably improperly. After my first Miss I ended up bailing on overthinking my back...
Read More
Today was a big day for The NBS fitness powerlifting team. I believe there is a total of five personal records made during today’s training session. One thing I have noticed is that the majority of the team members do not know or understand what to attribute their success to. Some attribute it to people...
Read More
Between dead lifting and squatting I really can’t tell you which movement I like more. It would end up being a week to week decision. This week in particular I was sick so squatting did not go so well which really had me excited for today’s deadlifting as I was programmed to hit a new...
Read More
Of all the skills that go into Powerlifting, upper body pressing is by far the most difficult and underdeveloped compound movement for me personally. This is a combination of a physical and mental barrier which started mid last year when I got shooting pains through both triceps. I have struggled to consistently be able to...
Read More
So this past Saturday 11-1-14 I came down with a crazy cold that resided in my respiratory system. I could not breath very well and I had a deep painful cough with a ton of crap coming up. Well after a 13hr sleep party Saturday night and a 10hr sleep party Sunday night Monday rolled...
Read More
As we draw closer to the competition hosted at NBS, deadlifts are by far the most comfortable for me and it definitely shows. Tonight was a great training day for me as my set up was feeling great and my speed was fast. I had much more in me than when I stopped, but I...
Read More
So today was a great training session. The last month my triceps have been causing me excruciating pain. I have not benched well or anything heavy the last few weeks because of this. This exact same issue haunted me till the last few weeks of training before nationals. Well, here we are again a few...
Read More
My triceps are still hurting but I was able to follow today’s programming when I called for dynamic benchpress however I did not make it as fast as a typical speech session. I was not impressed overall in my performance to squat today. For some reason I could not focus on on my cues properly...
Read More
So after months of training feeling great my tricep injury reappeared very quickly and I have been unable to bench heavy for going on two weeks. My squat and dead lift however are progressing quite nicely. This is the last week of our training prior to getting in the wraps in doing more sport specific...
Read More
This is one of the few training days I am able to partake in due to the return of my tricep issue (we assume shoulder impingement and bicep garbage). It ended up being a great training day with teammate Porter and Jim helping me. My triceps started giving me problems Mid way through squats but...
Read More
Bumped the weight up on the paused SSB Squats and on the awful deadlift holds. This workout is HARD. SSB Paused: 4×2@440lbs Deads : 4×1@505lbs All Accessories 3×8 -Goblet single leg box squat @ 50lbs -GHR Hypers @ Grey Band -Goblet Paused Band Abductions @ orange band and grey KB -Trunk Rotations on GHR @...
Read More
So I have been MIA with my logs for about the past week. Interning in the collegiate setting and at NBS FITNESS is a balancing act I am working on. Our workouts are the same as the previous week. Our main movements and supplementary movements do not change. Our main work is only increase by...
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
-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
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
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
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
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
–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
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
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
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
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
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
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
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
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
I was very cautious going into speed bench training today as I am still trying to shake this tricep pain, possibly tendentious. I went 50% of my raw 1RM today with a little extra chain and was able to keep my speed reasonably fast. My triceps reminded me they were injured if I became loose...
Read More
Both Speed movements felt good, I have changed hand setup for squats to relieve some of the pain in my triceps in the form of a three finger hold. I will stick with this as long as I have any amount of decreased pain. My lower back is now giving me issues when setting up...
Read More
*Incline Bench w/ chain: top 3×3 (185 + 4,6,8,10 chains) *OH Press: 3×5 (135 – 2x 185) *Bent Over Rows: 3×8 (185) – Next two exercises I tried from watching David’s log’s. Sour far I like them. *Overhand Grip Pulldowns: 3×12 (45 – 2x 70) *Seated DB Cleans: 3×8 (20 – 2x 25) Shoulders, triceps,...
Read More

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