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Fructose Fructose is the sweetest of all-natural sugars. It is somewhat special compared to other sugars. It has its own GLUT transporter which is cool and could potentially make fructose a better option as a carb source, by lowering the total amount of insulin secreted due to specific glucose transporters. Fruit could be a better...
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Is strongman training appropriate for everyone? 1. Yes, assuming they are healthy enough to do any form of physical training. What are the benefits of strongman training compared to more traditional training styles like powerlifting or bodybuilding? 1. Strongman training involves a few fundamental human movement patterns: the overhead press, the deadlift, weighted carries, and...
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Attention: Endurance athletes. Yup, you. The runner, the cycler, the biker, the elliptigo-er, the rower…alla you. You really should lift weights. No, seriously. You need to lift weights. Trust me, I know that’s a little hard to take seriously. I have had a similar message to all my powerlifting/strongman/weightlifting friends as well. There are benefits...
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We are always trying to find new exercises that challenge and help us reach new levels of performance in the gym and on the course. The tall kneeling step-up is one of those exercises. This exercise is great for developing stability, improve motor patterns and nervous system stimulation. As a rotational athlete, it is very...
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Attorney Kathryn Demere was one of NBS first members back in 2012. Her consistent hard work has yielded awesome results, so we’re featuring Kat as our latest Member Spotlight. What are your current goals and training?  Since March, I have been on a quest to lose body fat AND build muscle!  This means four days...
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The majority of people suffer from tight hamstrings. It’s one of the leading causes in postural issues and back pain, especially in golfers. This month’s mobility exercise will help in fixing that problem. It’s very simple. Just lie on your back with one leg straight against the floor and the other leg at a 90-degree...
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This book was recommended to me months ago. It sat on my reading cue for quite a bit, until a long flight without wifi gave me nothing but time to dive right in.  As I have touched on before, I typically have a rotation in subject matter when it comes to books that I read:...
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Aside from working at the most kick-ass gym in the Mid-South, I have been focusing on squeezing the most out of my life. This month hosted some GREAT moments for me, and here are a few highlights Reunited with my training parter: Courtney and I trained together a year or so back when we were both...
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This month’s exercise of the month is a kneeling push press. It is a great exercise for working your postural muscles, while performing a pressing motion. Also, it is a good exercise to use if you’re looking for a pressing motion that is different than a bench press or shoulder press. It is a lot...
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In the short time that I have been involved in strength training and powerlifting, there are many things that I’ve noticed throughout that time, and something that sticks out more than most of the atrocities that I come across. That is the act of “program hopping”. Yep, I’m talking about your friend that in one...
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Thank you for registering for the Second Annual Memphis Classic RPS Powerlifting Meet. The discount code for the 3 month meet programming is: classic17 Once you have chosen the trainer you would like utilize for programming, choose the 3 month paid in full option and apply the coupon code at check out. For Christian Anto’s...
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While some people fear change, others welcome it. When it comes to your training, conistency is good, but variation can be great. When a person first begins training, it’s true what they say, stick to the basics. That means if you want to learn how to squat, bench, deadlift, and overhead press, then that’s what...
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The King and Queen of Sping meet has now come and gone. That’s another training cycle in the books, another competition under the belt, and another opportunity to learn from my mistakes and yes, mistakes were made. For the most part, I would say that I had a pretty descent training cycle, even earlier on...
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Since the beginning, athletic endeavors and sports supplements have gone hand in hand. We’ve come a long way from ancient Greek wrestlers chewing on rhodiola leaves to the multi-billion dollar supplement industry we see today and we will continue to make progress in the future. The purpose of this series is to educate you on...
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Well, I’m not gonna lie. I needed a last minute blog to put up, so I figured I’d share my best squat leading in to the King of Spring meet we have next weekend. Here is 565 which is 25lbs more than my best last competition.Enjoy!  
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Part 2 Last month, I started an article about the importance of warming up properly before a round of golf. So, let’s review what we talked about in the last post. How many of you walk up to the tee, grab your club and just hit the ball, as the player in the video below?...
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The exercise of the month for March are squats. Why squats you may ask? Squats are a fundamental exercise that everyone needs to be doing. They help in building a strong lower body and help golfers establish a stable base in their swing. Squats target almost everything in the lower body; glutes, hamstrings, hips, knees...
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This month, NBS client and athlete Elyse Lovelace competed at the XPC Elite Powerlifting Championships at the Arnold Classic in Columbus, OH.  Though we had a few logistical hiccups, she was able to walk away with not only a class win, but also the coveted overall female lifter award. A bit over a year ago,...
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Do you have a personal trainer? How have things been going with him/her lately? Are you reaching your goals that you set for yourself? I’m going to lay out some tips here that I think will help you in your fitness, strength, physique endeavors, or whatever your goals may be with your personal trainer if...
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Behind all the tan, awkward cut bikinis/speedos and carb-depleted divas lies a sport I really love.  So much, that I am frequently encouraging people to get out of their comfort zone and commit to a formal show.  While I think this is a really great goal for a lot of people, I am reminded time...
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That’s efing right! I’ve got more training videos coming you way to the sweet, melodic, and heavy sound of L.O.G. These videos are from our past couple of weeks of our triphasic training including our light, medium, and heavy days. We are just about to start our peaking phase in preparation for out King and...
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How many of you walk up to the tee, grab your club, take a few swings and then just let it rip? I’d bet a fair amount of money that the majority of you reading this are guilty. I know I am. But, why is it important we warm up properly? As I have mentioned...
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The exercise of the month for February is Dead Bugs. For those of you that have been following my recent articles, hopefully you can see by now how important posture is. Dead Bugs are a great exercise to help strength your core and help you in creating a more neutral posture. It is also a...
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Who are you seeking advice from when it comes to your training? This is a pretty serious question, and one that you should be asking yourself if you are serious about training. Working in a gym you tend to notice many things from time to time, and eventually they start to get to you. There...
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We love our members at NBS. We have a ton of people, from all walks of life, that train their asses off on a regular basis. But every so often, someone takes it to the next level. John Canter is a great example. In November, John experienced an aneurysm and subarachnoid hemorrhage. He was diagnosed...
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In my last article, I discussed the two different types of posture, S-Posture and C-Posture, and how important posture is to the game of golf. Recapping, posture is crucial in every shot you are attempting to hit. However, what part of the body plays the leading role in keeping our posture on point during the...
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I have been training for 17 years, I have been in the fitness industry for 10 years, and I have owned a gym for 5 years. Along that time frame I have helped over a thousand people in training, nutrition, and life. I have watched people succeed, fail, struggle, bounce back, do awesome, do terrible,...
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Kipping Pull Up – The Final Chapter You’ve established a superman (arch) and the hollow position and we’ve taken that movement onto the bar. The next step is actually getting the pull up. Part of the goal when working the Superman/Hollow position is to generate enough force that you create horizontal momentum.  At the apex...
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       < One of the last pictures taken of Christopher Mcandless I’ve got another great flick pick for all of you this week. It’s slightly different then my previous ones as far as the genre and story line goes, but I have an eclectic palate when it comes to movies, or at least...
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That’s what most of us trainers/coaches would like to hear!  Instead, we hear about the 99 problems that have been keeping you FROM your fitness!           Warning!! This is one of those tough love blogs that no one likes to read but that everyone needs to read, especially if you’re currently making...
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While scrolling through Facebook this morning and thinking about what I wanted to blog about, I couldn’t help noticing the consistency in disdane for Trump/Clinton up and down my newsfeed. It’s nothing new, its been that way for over a year. Pictures of newborn babies and my friends out having a good time have been replaced...
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Obviously by now, everyone has heard about the hikes in insurance premiums that are going to be occurring in Tennessee or in other states for 2017. If not, you can read about Tennessee increases here. With the amounts that premiums, copays, and deductibles are increasing, its no wonder that health care is one of the most...
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              So many places to start here so let us just pick a few and jump right in!  “I am a mom; I don’t have time to exercise anymore.  I can’t fit in everything I have to do all day let alone find the time to go to the gym and train.”  Bull.  That is...
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Congrats to our latest Member of the Month, Josh McNeil! Josh is a former college football player who now works in Business Development for Energy Systems Group. “I played college football (Go Vols!) and NBS is the closest thing I have found to the competitive and encouraging weight room atmosphere we had in college. Everyone at NBS is there...
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1. Settling into the 148 Class: For the past year or so, my secondary personal priority has been to slowly recomp into a favorable body composition without loss of strength.  I have been giving myself nearly a year to accomplish this because I wanted to really establish long term habits that resemble a lifestyle I can...
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Small business owner Yoshimi Graham started training at NBS in January of this year. She’s a part of our morning group-training crew. Her goal: Get Shredded. ” My daughter brought me in to train as a guest in December and convinced me that there is no place like NBS. I was overwhelmed when I came...
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I have been working with my client Jeff for about a year now. In that time he has made some pretty good strength gains. He is moving more weight than he has ever moved in his life. In addition, he is making some pretty good changes in his physique, adding on some quality size and...
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Every brand faces identity issues at some point.  NBS Is no different.  Every week, it feels like I am running into people who are under the assumption that NBS is just crawling with meatheads.  While I do understand from a quick glance where that idea is coming from, its actually pretty far from the truth....
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In honor of real hip hop music that has since been destroyed by feuds between a 95 lb white girl and a rap mogul, I have decided to run a monthly blog about the hip hop I was raised on.   The kind of music that didn’t make any sense but also didn’t have to....
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Since joining NBS almost 2 years ago when I was just interning here, I have managed to add about 100 lbs to my bench press, well over 100 lbs on my squat, and well over 100 lbs to my deadlift. Needless to say, if you are wanting to become a stronger version of yourself, then...
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I had the honor of being able to participate at The inaugural Jenn Rotsinger Womens Empowerment Weekend in Tampa, Florida.  I could write a book here, but here are my biggest take-aways from the weekend: -Jenn Rotsinger GOES HARD.  She hosted a weekend that consisted of a four hour clinic, two full powerlifting meets, a...
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While She Sleeps does a nice job of blending punk and metal together in their song Four Walls. Great song to jam out to in the car or throw around the iron in the gym. I give it two thumbs ups Bad Ass Lyrics So when the saints go marching in They won’t be singing...
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Right now, I’m reading a book called “A New Earth” by Eckhart Tolle, I’m only about a quarter of the way in, but so far I’m really enjoying the perspective he gives. I enjoy “self-help” books and particularly ones that are a bit more religious but I go in waves of the type of books...
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I recently started coaching the morning conditioning group every week and boy do they get after it. I’ve played around with different workouts with them and experimented on what works for them and what doesn’t. There is a fine line between pushing it hard and causing good change and pushing it so much that it interferes...
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A little over a year ago I decided I wanted to commit to doing my first Figure show. I decided on the Memphis Dexter Classic in October and worked with my nutrition coach, David, almost the whole year to get ready for it. I began to train more like a bodybuilder, diet harder, take posing...
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Blogs are for motivation right? I’m supposed to enter something super motivational and something that will inspire you to change your life and be awesome. Maybe.. but you might not find that here. I’ve honestly never blogged before and I’m really excited to start this blogging chapter of my life.. So here it goes! You...
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Alright, everyone bear with me for the next couple of weeks. Blogging is something that is still new to me and I’m still trying to get a feel for everything. We’ve got a lot of stuff going on at NBS right now. We are moving into our new facility in about 2 or 3 weeks,...
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The new facility is coming along great! All the framing and dry wall is up so you can get a really good idea of what the layout will look like. The duct work is all in place as well. Everything looks to be on schedule and we should be in the facility by early to...
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What does Mr. Olympia have in common with a middle aged soccer mom? They both look at themselves in the mirror and think about the parts of their body they would like to change. In today’s body image focused society, everyone is, on some level, cognizant about their bodies and aware of how they would...
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After coming back from Elite I am feeling really strong and good about how training has been going. This is the last week of this Block and I am being smart and going to attempt to move everything efficiently on moderate days and smash weight on heavy days. Buffalo or Cambered Bar Squats 5×1@ 535...
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SS Yoke box squats +chains: 3×2@ 500 + 120 in chain (reps 1-2 decent 3 was terrible) SS Yoke (no Buffalo) Bar Good mornings out of chains: 3×2@ 315 w belt Str8 Leg Deadlifts: 3×10@ 315 (rough) Short Bar RB 45 Hyp 1×15@ 35 (skip other sets, “Spot” was closing) Landmines: 3×10@ 25 Kneeling Band...
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We and David rolled up to Ohio for the EliteFTS Sports Summit Presentations. There was an overload of knowledge to say the least, presentations started a little after 8 (and other than lunch and a few 10 min breaks) through 7pm. Friday night upon arrival we trained at JL’s “The Spot” Athletics and closed it...
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Todays training was much better and more explosive than last week which I am very pleased with. Next week should be fun as the sets and reps will be lower than the previous weeks. Monday (medium intensity main, high volume accessory) Buffalo Bar Squats 4×2@ 510 deficit deadlifts 4×3 520 Laying Hamstring Curls: 3×10@ 35’s...
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Sling Shot Bench press 4×2@ 405 Cambered Bar OH Press 2×10@ 25’s Sing. Arm Cable Lat. Raises 2×15@ 20 Meadows Rows 2×15@ skip Db Pull Overs 2×10@ 50
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SSB +chains 4×2 475+120 in chain Buffalo Bar Good mornings out of chains 4×2@ 275 Str8 Leg Deadlifts: 2×10@ 275 Short Bar RB 45 Hyp 2×15@ 35lb bar GHR Twists: 2×10@ BW Kneeling Band Crunches 2×15@ blue
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My beloved tricep bicep pain has returned!!!!! yay…. (gun to head). I recently disclosed my rough weekend, but I hardly believe that is the cause. This exact time last cycle training with the triphasic program this began to occur. My only explanation is we started on a “closer to normal” squat bar (buffalo bar) and...
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I am still not recovered from this weekends poor sleeping and food choices. It has in my opinion, trickled over to todays training. It was supposed to be moderate, but the squats were definitely just plan hard. Finished the workout but it was not the way I wanted it to go. Buffalo Bar 5×2 (use...
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I went out of town friday for a valentines day wedding for my cousin. I attempted to drive back sunday and come straight to the gym and train, this was not optimal and neither was the food I ate or the sleep I acquired over the weekend. This was a very hard training session, also...
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So prior to this I was worried where my strength was at. Today was a good day and a confirmation that I am progressing for sure! Spider Bar +chains 3×1 (use your comp stance) 530+120 in chain Opposite Stance Deadlifts w/chains off 3 matts: 2×1 585+120 in chain Pin Good mornings: 4×10@ 185 Reverse Hypers:...
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Swiss Bar Bench Press 3×2 (4 second isometric) 285 Bench Press into Pins 3×1 (5-6 second isometric) (set pins about 1 or 2 below lockout) (use 80-85% of max bench) 305 (slow) 2 Tricep Exercises Rolling tricep Extensions: 4x (18-13-13-10) @35 Standing Overhead Tricep Ext: 4x (15-12-8-7)@2×110-2×90 2 Upper Back Exercises Pendely Row: 4x (20-18-16-14)...
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this week starts the last week in the Isometric block! then on to Dynamic accumulation! Cambered Bar Squats 3×2 (3 second isometric) 465 Above Knee Iso Deadlift Pull 2×1 (5 second isometric) (comp stance) 545 -RDL’s against rails 4×15-14-15-12 @225 -GHR 4×15 @ BW +10lbs -Weighted glute bridge 4×25 @50lbs -KB Swings 4×25-25-20-20@orange http://youtu.be/XVN80YmsvSQ
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3 Board Bench Press w/chains: 3×1@ 365 + 75 chain OH Press: 4×10 @135 Rear Delt Destroyer- 80(40) 40(40) 20(10) Arms(10) one time!!! Austin V Bar pullovers:4×15 @ 70 Pull-ups: 4×10 @BW http://youtu.be/c23uovlUa_s
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So programing calls for 120lbs in chains at the top which is 6 chains total (each chain = 20lbs). Unfortunately I am short as hell so each chain goes from 20 to 12 lbs at lockout. so I added chains to 8 chains total and we did the math (after) and I still fell short...
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Last week I failed my last rep on my last set. This is a medium intensity day so I decided to stay at the same weight and we are tapering every week so I also dropped off one set (4×3 instead of 5×3). It was a good day and the weight was moving well. Swiss...
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Buffalo or Cambered Bar Squats 4×2 (3 second isometric) 445 Below Knee Iso Deadlift Pull 3×1 (5 second isometric) (use your comp stance) (use 80-85% of max deadlift) 525 RDL’s against rails 3×10@ 165 GHR 3×15@ BW Weighted glute bridge 3×15@ 80 KB Swings 3×15@ Green http://youtu.be/BjPDMtISe9o
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Had a few issues with chain length today that David straightened out for us. Benching with chains gets a little technical since we want all the chains to reload at the bottom. The day went well for me and stallion tricep pain! 3 Board Bench Press w/chains: 4×1@335+ 4 chains OH Press: 3×10@ 1×115 2×135...
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So this week I pretty much screwed up my training by letting my ego get in the way and not follow programming protocol. Days one and two are suppose to be medium intensity which for the past several weeks (even after being told) I get caught up and go too heavy. This caused me to...
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Benching wit long pauses is one of the crappiest things I can think of…. Swiss Bar Bench Press 5×3 (4 second isometric)@ 265 (failed last set last rep) Bench Press into Pins 5×1 (5 second isometric) (set pins about 1 or 2 below lockout) (use 80-85% of max bench)@ 295 Rolling tricep Extensions: 3×15 @35...
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Today started the first day of our Isometric Mesocycle. This means we will be doing a lot of holds and presses/pulls into pins. Today was brutal and I was sore before I even made it back to the house. I need to step my recovery up to gain the most out of this schedule. Cambered...
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This was the last day in our eccentric mesocycle. This whole past week was the highest intensity used during this cycle, that resulted in people being helped up from the hole after their 5 SECOND decent’s and struggling more on the high 90%+ days as you will see in my training video today during Floor...
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Incline Close Grip Bench 2×2 (5 second negative): 285 (spotter help on 2nd rep 2nd set) Neutral DB Floor Press 2×2 (5 second negative): 140 (spotter help on 2nd rep 2nd set) 3 Tricep Exercises 3xMax: 1)DB JM Press 3×15@ 35 (19-15-14) 2) Seated behind head Tri. Ext. 3×15@ 90 (16-14-12) 3) 1.5 Tri. Ext....
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This week starts the last of our Eccentric Mesocycle. All the weights will hopefully be heavier than when we started 2 weeks ago. Yoke Bar Box Squat 2×2 (5 second negative) (set the box below parallel)@ 375 Cambered Bar Wide Stance Good mornings 2×2 (5 second negative)@ 335 3 Hamstring exercises 3xMax 1) Partner leg...
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Last week deadlifts beat me up pretty bad as I attempted to pull 565, it took 9 seconds to lock it out. I came back this week and was able to knock it out 4×1 so in on the right track. Front squats went well, I got psyched out on 2 attempts dropping one and...
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Awesome training day! After chilling at the front desk for 4 hrs cleaning the gym and helping clients I was ready to rock. This enthusiasm was generated by the pre planned training time that 80% of the powerlifting team committed to for my sake, because I had to work the morning. It felt like the...
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I felt great today because I actually ate a meal including all macronutrients 1.5 hours before training, amazing what nutrition does! You will all enjoy watching me struggle during deadlifts today. I get a lot of comments saying I make it look easy when I deadlift, well you will see a 9 second deadlift in...
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Incline Close Grip Bench 3×2 (5 second negative) 2×2 @ 280 Neutral DB Floor Press 3×2 (5 second negative) 2×2 @ 130 Accessories 1)DB JM Press 3x 5 @ 35 2) Seated behind head Tri. Ext. 3x 5 @ 90 3) 1.5 Tri. Ext. 3x 0 @ 90- 00- 0 1) pull ups 3×15 @...
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Still messing up my “moderate intensity” day. Ended up going to heavy… Yoke Bar Box Squat 3×2 (5 second negative) (set the box below parallel): 475-490-480 Cambered Bar Wide Stance Good mornings 3×2 (5 second negative): 315 Accessories: 1) Partner leg drops: 3×10 @ BW 2) Seated banded hamstring curls: 3x 2 @ light blue...
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My ADD got the best of me today and I recorded all my presses but nothing else. I will make a full video come the end of this week to show accessory work. -Floor Press 4×1 @ 315 – Klokov Press – single arm rear delt fly -Lat Pulldowns – single arm cable rows
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Days later in the week are more max effort oriented. -Front Squats 4×1 @ 365 (I was a puss, should have done more) -Deads off 5 mats opposite stance (conventional for me) 4×1 @ 545 too slow – Reverse Hypers – 45 Deg. Banded Hypers – partner planks – Reverse Crunches http://youtu.be/GPNEeDyH5to
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First time benching in…. Almost 2 months. No pain, no soreness, no stiffness. This is why I swear by GPP and the programming by David. He knows what works and what keeps lifters healthy and in the game. Having massage and PT on staff also helps. Incline Close Grip Bench 3×2 (5 second negative) –...
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Back under the bar again today, which means back to updating my log for those who follow along (which is roughly 3 people). It was good to finally be back under some weight and increasing the intensity quite a bit. -SS Yoke Bar Box below parallel 5 Second eccentric: 3×2 @ 475 – Cambered bar...
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This brings to a close another training cycle and another chapter in many’s journey of gaining strength. In reflecting back on the last several months I would like to state how much of a blessing it is to have a coach that brought this training facility and this quest of strength to the table. David...
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Dead lifting was up-and-down today as I was attempting to set my back better. Last week I missed 625 due to a hitch. I ran into some weird balance issues when the weight got heavier and I was setting my back, probably improperly. After my first Miss I ended up bailing on overthinking my back...
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Today was a big day for The NBS fitness powerlifting team. I believe there is a total of five personal records made during today’s training session. One thing I have noticed is that the majority of the team members do not know or understand what to attribute their success to. Some attribute it to people...
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Between dead lifting and squatting I really can’t tell you which movement I like more. It would end up being a week to week decision. This week in particular I was sick so squatting did not go so well which really had me excited for today’s deadlifting as I was programmed to hit a new...
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Of all the skills that go into Powerlifting, upper body pressing is by far the most difficult and underdeveloped compound movement for me personally. This is a combination of a physical and mental barrier which started mid last year when I got shooting pains through both triceps. I have struggled to consistently be able to...
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So this past Saturday 11-1-14 I came down with a crazy cold that resided in my respiratory system. I could not breath very well and I had a deep painful cough with a ton of crap coming up. Well after a 13hr sleep party Saturday night and a 10hr sleep party Sunday night Monday rolled...
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As we draw closer to the competition hosted at NBS, deadlifts are by far the most comfortable for me and it definitely shows. Tonight was a great training day for me as my set up was feeling great and my speed was fast. I had much more in me than when I stopped, but I...
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So today was a great training session. The last month my triceps have been causing me excruciating pain. I have not benched well or anything heavy the last few weeks because of this. This exact same issue haunted me till the last few weeks of training before nationals. Well, here we are again a few...
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My triceps are still hurting but I was able to follow today’s programming when I called for dynamic benchpress however I did not make it as fast as a typical speech session. I was not impressed overall in my performance to squat today. For some reason I could not focus on on my cues properly...
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So after months of training feeling great my tricep injury reappeared very quickly and I have been unable to bench heavy for going on two weeks. My squat and dead lift however are progressing quite nicely. This is the last week of our training prior to getting in the wraps in doing more sport specific...
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This is one of the few training days I am able to partake in due to the return of my tricep issue (we assume shoulder impingement and bicep garbage). It ended up being a great training day with teammate Porter and Jim helping me. My triceps started giving me problems Mid way through squats but...
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Bumped the weight up on the paused SSB Squats and on the awful deadlift holds. This workout is HARD. SSB Paused: 4×2@440lbs Deads : 4×1@505lbs All Accessories 3×8 -Goblet single leg box squat @ 50lbs -GHR Hypers @ Grey Band -Goblet Paused Band Abductions @ orange band and grey KB -Trunk Rotations on GHR @...
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So I have been MIA with my logs for about the past week. Interning in the collegiate setting and at NBS FITNESS is a balancing act I am working on. Our workouts are the same as the previous week. Our main movements and supplementary movements do not change. Our main work is only increase by...
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Today was by far the hardest and worst training day I have ever experienced. We were to do 7 second eccentrics which ended up being more like 4-5 seconds on squats, I just could hold it. I also failed by not being strong enough to hold the weight in the front rack position, so I...
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Today’s training was pretty strong. The only discomfort I ran into was during the reactive medball throws. This explosive movement aggravates my triceps. A1: Close Grip Bench: 4×1 @320 A2: Reactive Med Ball Pass 4×3 @12 A1: Standing Barbell Press 3×1 @195 A2: Explosive Pushup: 3×3 Circuit: 3×6 Bent Rows DB Skullies Neutral Pull-ups Seated...
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The team was introduced to the concept of strength speed today weather they realized it or not. We were using about 78% of our max (which was set last week) and we needed to move it as fast as possible. Our team stats shows the majority of us are really slow, this showed today for...
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Long day today. Finally for tags for my car this morning but got slapped with sales tax (bye $1300). Bummer. Then was slammed at work so that typically makes for a tougher session at night. Went in, got my mind right, and trashed myself pretty good. If you haven’t read Triphasic training by Cal Dietz,...
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The Triphasic Training style was implemented tonight. This training is going to majorly benefit the slow lifters on the team, but I am very curious to see how it affects myself as I posses some explosive ability. A1: Wide Stance Cambered Bar Parallel Box Squat: 3×2 @ 495 w/ 5 Sec. Eccentric A2: Bulgarian Split...
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Saturday was a bit of a shit show. Not going to lie. I spent most of the morning with NBS’s own David and Christian helping out one of our fellow trainers with an obstacle course benefitting the ANGEL program at one of the local schools here. For those not in the know, the ANGEL program...
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It has been 35 years since I dealt with Exam Week – UTK 1979. I know that was long before most of you young pups were a sparkle in your daddy’s eye. Last week we tested on some variations of squats, bench, dead lift and press. This test reminded me of things I wish I...
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Last testing day I only got front squats in because I miss communicated with a client so I skipped Football bar and just estimated. Bar x 2 x 5 95 x 5 135 x 5 185 x 5 225 x 5 275 x 5 225 x 3 275 x 3 315 x 3 365 x...
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We lost the box today and I tried to beat my teammate Jim on the EliteFTS SS YOKE Bar, Unfortunately he won. 420 felt heavier than I anticipated. I told my spotters 3 was the goal, but after feeling the weight I decided I need to rep 420 for my mini max. The pause at...
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Not a bad one overall again. I think the cube type layout really works well for my recovery rate. I can go hard each session without compromising my ability to recover. In reality, that’s really what all this is about. Can’t ever get better if you don’t recover. That said, I’m having difficulty reaching my...
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So this one was a bit of a surprise. Went in expecting this one to not be so terrible. But then it ended up kicking my ass. Dunno if it was the heat or what, but it was brutal. Hamstring were cramping as I set up from about the 9th set on. So of course...
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Another good one in the books. Was already beat from events Saturday, but it’s important that I keep hitting my back to make it stronger. Strong back = strongman. So I’ve got that working for me. Nothing fancy though. Here’s what went down. Neutral grip Pulldowns 80×10 120×10 140x3x10 Seated Cable Rows with a Rope...
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so today I got to do a couple of my favorite movements. Box Squatting and deadlifting, unfortunately deadlifting was done in my opposite stance so it destroyed me. My teammates took time out of their days to help “run” me as I was in need of spotters. David was able to give me some “cues”...
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Heavy events is either the best or the most humbling experience of the week. This last Saturday was one of those best days. Everything moved well and felt good. I even was able to make a fast run with some thicker farmers handles and have it feel relatively easy. That’s always exciting. Video won’t upload...
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So I’m in the big city and this place is fucking awesome. So much culture and diversity! But so damn expensive and to many damn cross fit boxes. I found South Brooklyn Barbell Club which were a USAPL affiliate. Gym was nice but the owner was the typical uptight USAPL groupie and I don’t think...
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Well, I’m decidedly not as explosive as I thought I was. Luckily , that’s trainable. First time doing any kind of explosive work in some time, so hopefully it will carry over to a bit more responsiveness from the old nervous system. I’ll have video up on youtube later. Anyways, here’s what went down: Warmups...
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This off season was a little different because I really wanted to compete twice this year. I did not get to work fully on cardiovascular endurance as I wanted but I got In 2 weeks of muscular endurance which killed me. This allowed me to recover much easier than what I was used to. I...
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20 slams each side, ladder down 18, 16, etc down to 2. Kettlebell for same. Really nice outside today! http://youtu.be/vRFPLVKbn5k
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Finally back moving somewhat serious weights again. Feelsgoodbro.jpeg. Working on turning deadlift into something I love as opposed to merely a lift I despise. That’s going to take a significant amount of work, but I’m willing to try. I’m not going to win any major contests zeroing Deadlifts. Here’s what went down yesterday: Warmup Sled...
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Still a bit beat down, but it felt good to be back in the gym moving heavier weights again. Axle clean is a bit sloppy, and my press groove isn’t quite where it needs to be, but the weight is moving. Once I get dialed in, it will get nasty. Here’s what went down:  ...
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As of the 5th, I was still feeling pretty beat up from the Refuge Show. It was heavy, I made plenty of mistakes, and I was damn sore to prove it. This workout was more to get back in and get blood moving so I can get after it training for the Memphis contest in...
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Friday, August 8 – Back & Shoulders http://youtu.be/4CRiIiuNcmc A1: Pronated Laying T’s 3×10 -WU 5, work 7 DB A2: Supinated Laying T’s 3×10-WU 5, work 7 DB A3: Neutral Laying T’s 3xMax-WU 5, work 7 DB Wall Slides 100 total 50,25,25 (looks so easy but is SO hard- thanks for the assist) Side Laying DB...
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Thursday, July 31 Glute Ham Raises 3×1 min- Big struggle! Maybe use band next time Step Ups 3×10- w/ barbell – 60 backed down to 55, unstab 45 Degree Hypers with barbell 3×12 -45 bar Seated Band Abductions 100 total -pink band Single Leg Glute Bridge w/5 sec hold 3×10 Planks 10 sec until fail...
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These little 10 lb weights look pitiful but we ran 10 sets and this was my last lap. Yes that is the sun coming up behind me. Next we did stretches. David said I looked like Elaine from Seinfeld dancing at a rave. He is a hater. http://youtu.be/dxuhcInZavA
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Monday, July 28 Laying Single leg curls 3xMax -WU 12.5, work 15 Hack Squat 6×6 -no weight, 25,45,work 55 Reverse Hypers Heals Together Long Strap 3×15- 45+35 X-Band Walks 20 yards x2 -Pink band Glute Bridges 100 total Planks 10×10 sec x3 sets Us kids were left alone in the sandbox again today….. Tuesday, July...
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Normally after a meet we take a week off, then drop all the way back down to GPP training to make our base bigger. For the next 6 weeks (roughly) I will not touch a barbell, the volume will be ridiculously high, and I will probably vomit a few times. The next 2 weeks will...
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It is done. I’ve been working towards this show since I got done with the Wounded Warrior Strongman Contest in November of last year. Yesterday was my final “tune up” per se, to run through events one last time before I deload for a week and play the mental game. I don’t know how many...
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About a week and a half out from meet time now. They’ve combined the. 200 and 231 classes so now I’ll have the opportunity to go up against some heavy hitters. I’m going to have to be on point in all moving events to make a difference here. If I can avoid losing ground on...
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http://youtu.be/kWBhP0EQ1lA We were happy to get back to some conditioning & really glad the temperature was pleasant this morning. 40 tire flips – started with baby tire. Will go for one of the big boy tires next time 50 each rope – up/down, side/side, jumping jacks http://youtu.be/h8ycj8BEeKU
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So this past Saturday 7-22-14 is when it was time to put the last 17 week training cycle to the test. Many parts of my training I doubted towards the end but it ended up being a silly doubt because the meet went extremely well for me. During training I could not bench for nearly...
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I rarely say that I can’t finish something David throws at us but the side planks about killed us today. There were supposed to be 3 sets but he took pity on us and only made us do 2. Pure Hell. July 15, Day 2 Wide Grip Neutral Pulldowns 3×10 -WU 40,50, work 60 Rope...
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Squat: 12×2×600, straps down single-ply I strained my traps unracking 900 about a week and a half ago. No issues today!
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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...
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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...
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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...
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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
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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...
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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...
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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,...
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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...
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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....
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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...
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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...
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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...
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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...
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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,...
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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,...
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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...
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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...
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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...
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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.)...
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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...
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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...
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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...
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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...
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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...
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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...
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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....
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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...
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I had a really good training session. Squatted in Metal Jack Briefs and wraps. 795×3, 825×2, 850×1 http://youtu.be/SGLebRxABFg
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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...
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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...
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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...
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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...
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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...
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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...
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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...
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Squat: 5x3x515 USPA Multi-ply Nationals Squat Training 6/9/14: http://youtu.be/K9JYRsvbMzM
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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...
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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...
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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...
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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...
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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....
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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...
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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...
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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...
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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...
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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...
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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...
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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...
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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...
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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...
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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
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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...
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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...
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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...
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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 –...
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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...
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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,...
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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...
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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
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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...
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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...
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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...
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-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
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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...
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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...
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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,...
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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...
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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
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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...
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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...
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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....
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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...
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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
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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...
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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...
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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...
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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
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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...
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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...
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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...
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–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...
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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...
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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,...
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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
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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...
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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...
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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%...
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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:...
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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,...
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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
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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),...
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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....
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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...
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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...
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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)...
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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...
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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...
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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...
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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...
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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)....
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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...
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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...
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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...
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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...
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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...
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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...
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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...
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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...
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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...
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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...
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*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,...
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A wonderful serenity has taken possession of my entire soul, like these sweet mornings of spring which I enjoy with my whole heart. I am alone, and feel the charm of existence in this spot, which was created for the bliss of