Tuesday
Today our lifter were off again. Really hope they are taking advantage of some rest/recovery from a long training session. We are planning a team meeting in a couple weeks to line up travel plans for the Arnold. Thinking we will have around 20 traveling with us. I went in at lunch and hit some […]
Monday oct 24
Today was a slow day as our lifters were off due to testing out last week or doing the meet sat. We will resume next mon oct 29th and push forward to our next team meet at the Arnold. I am hoping to bring a great crew to this meet this year and do even […]
Friday October 21
Today our lifters were off due to the meet Tomorow. I had classes and a 1-1 in a great part of STL. Between this I had to set up for the meet. I snuck in a quick lift. I hit some heavy box squats on the belt squat machine. Have a busy weekend but looking […]
Thursday October 20
Today our Powerlifitng Squad is off in prep for sat meet. We have a few lifters not competing hoping to test them tomorrow to see where everyone is at. I was stupid busy yesterday and extremely tired from the meds. I only managed to get in some rev grip pulldowns. I can't beat myself up […]
Tuesday
Today our lifters were off as it is meet week. I saw some of them in the gym doing some light barbell movements and stretching. One of our PD guys isn't doing the meet until the Arnold and is lifting still and making great strides while getting more healthy and mobile. He was doing his […]
Monday oct 17
Today our lifter took it easy as it is meet week. Just some light stuff and cardio if they need it. Everything for the meet is falling in place. Looking forward to our first IPA Powerlifitng meet. If you are in the STL area come by and check us out. I did some deads from […]
Friday
Today our Powerlifitng Squad hit a heavy 1RM for the bench press. After that they went up to a planned 2nd or a tad more attempt to a 2 board. After that they hit some rolling tricep ext, rows, curls, med ball push ups lower reps just to finish the week up good. Can't wait […]
Thurssdy
Today our lifter hit a comp set up and command squat. We had them work up to a single. After that they hit a planned third attempt or a tad more using light bands doing a rev band squat. After that to get some blood flow they hit leg curls, and some mid section […]
Tuesday
Today our lifters hit some rep work on the bamboo bar and focused on upper body movements. High bard presses, DB inclines, jpulls, curls, and abs finished out the day. Getting ready for thurs and fri then shut it down for the meet. We will test the lifters bit doing the meet to see where […]
Monday
Today our powerlifting squad hit their normal mobility work/warm up then headed to deadlifts. Goal today was to hit a PR single from the floor. Nothing was set in stone but didn't want anyone to fail and blow their load. Confidence is key at this point. After that heavy BB shrugs, glute ham raises, and […]
Friday October 7
Today was our last heavy bench press for our Powerlifitng squad. They went up to a ma PR. After that volume work. They hit rolling tricep extension, rows, curls, and med ball push ups. All had a great week, looking forward to having this first IPA meet at the gym out 22nd. As far as […]
Thursday
Today our Powerlifitng squad hit some squats full comp set up for triples. They did 2 sets. Afterwards they complimented their session with some rack pulls wearing the zercher harness, leg curls, and some static holds for the back/erectors. Yesterday is hit some abs heavy, KB low rows, bench press. All felt ok nothing to […]
Tuesday
Today our lifters hit our normal upper body warm up and some mobility work. After this they headed over to do speed bench against bands. Chest supported rows, DB inclines, J-pulls, curls and abs followed this training session. Overall has been a great couple days of training. All doing the meet are looking great. After […]
Monday Oct 3
Today put Powerlifitng Squad hit heavy deads from the floor for triples. They tried to set a PR for 3. After that BB shrugs, glute ham raises, abs and pull-thrus. We had some good intensity today with Kyle Ryan and Aaron. I hit some ass to grass free squats for triples. Nothing to brag about […]
Saturday Oct 1st
Today our Powerlifting Squad was off. We hit it mon/tues/Thurs/fri. This split to me is best as it is 2 days on, a day to rest recover, 2 days on then 2 days off to rest recover. We have an in house massage therapist as well as a hydrotherapy tub (ice tub) for recovery along […]
Monday
Today our lifters started their test/meet week prep. Today they pulled have for 5 reps. After that some glute/ham raises and a couple other lower body movements were included as well. I have about 5-8 lifting in he meet from our team. Also have a couple of my clients interested in lifting as well should […]
Friday
Today our Powerlifitng squad wrapped up the week with some Pin presses at a different height than last week for doubles as their main lift. After that they did an array of upper body movements to compliment their training session. I attempted to do strict box squat. Got stuck on my last set which was […]
Thursday sept 22
Today our powerlifting squad hit some rack pulls heavy as hell and a lot of lower body accessory movements to compliment the training session. We have some of our team really showing progress following the program. Am getting excited to see their meet oct 22nd here at the facility. I hit some BB mil presses […]
Tues
Today our lifters hit some upper body rep work. They hit a lot of reps. We did our normal warm up then onto some board presses, BB overhead presses, shrugs, rows, dips, then a rotational movement to finish the training session up. Love seeing everyone stick with he plan/program and succeed. I did som light […]
MONDAY SEPT 19
Today our Powerlifting squad hit some safety bar squats for two sets of heavy doubles. Most set Pr's or got dam close. After that they hit a lot of lower back/leg movements to compliment the training session. I hit some rack pulls pulling more than I have had in my hands in over a year […]
Friday
Today our lifters hit upper body mobility then onto pin press with the distance off the chest about 1-1.5 boards. After that they hit the seated row machine, DB decline bench, swimmers row against bands, then some other upper body and mid-section work. We are really coming together as a team at the gym. Will […]
Thursday
Today our Powerlifitng squad hit heavy as hell rack pulls, rev-hypers, leg curls against bands, and some ghay planks for time. I tried to perform some rev hypers but the pressure on my chest is just too much. Really like theses hope I can do these soon. Been super busy at work, busy is good […]
Sept 14 Tuesday
Today our lifters hit our normal warm up and mobility work then headed to some 4bd press narrow grip for reps. After that they hit BB mils, Crazy bell shrugs, BB rows, Dips, windshield wipers and called it a day. I lifted yesterday hitting some DB mil presses. I only had one hand off/spot so […]
Monday Sept 12
Today our powerlifting squad hit their daily mobility/prep work then safety bar squats was first on the agenda. After that they hit safety bar hypers. Pistol squats followed then heavy sled walks. Was a tough session for all from what I have heard. I am also programming for a fees strength coaches at a major […]
FRIDAY SEPT 9
Today our lifters hit pin presses with the pins set 1.5-2 off chest. After that they hit our seated row machine, DB decline presses, swimmers rows, hammer curls, and the standing ab machine. Was a great day with great groups. I will be traveling to train a couple wrestlers every fri for awhile until their […]
THURSDAY SEPT 8
Today our powerlifting squad hit speed deads against bands. The weight and tension was high. They hit 6x1. Afterwards they hit some pullthrus, safety bar walking lunge and a rotational movement. I took the last couple days off again as I am still coughing up a lot of crap and don't want to get sick […]
TUESDAY SEPT 6
Today our lifters hit speed bench against bands with 60% on the bar with bands added. After that they hit higher reps on DB mil, DB shrugs, some variations of band pulls, predawn and abs. Was a good workout. I was still little under the weather unsure if I wil train his week as I […]
Monday Labor Day
Today at the facility we held a annual class as we always do on major holidays. I always get a good turnout as most want to burn the calories they will consume later in the day..... Right after I had a 1-1 with a 13yr old wrestler. He only weighs 85lbs but safety bar squatted […]
Friday
Today our lifters hit floor press to wrap the week up. Everyone set a Pr. To me even a 1lb improvement is just that=improvement. Great to see. After that they all hit accessory work for the upper body to compliment the session. As far as for me..........today was brutal, spent the whole night up coughing. […]
THURSDAY
Today our Powerlifting squad hit some speed deads against bands. The tension was heavy and the percentage was high. Everyone pulled great. Can't wait to see how this translates to next week for them. I pulled some yesterday out of the rack felt great. I can actually pull from patella level and not get too […]
TUESDAY
Today our lifters hit some speed bench against bands. Again the band tension and weight was more than the last couple weeks. Afterwards they hit a lot of accessory work DB mils, DB shrugs, variations of band pulls, triceps and biceps. I didn't lift today just did some light abs and called it. Really look […]
MONDAY AUGUST 29
Today our powerlifting squad hit their mobility work then headed to speed squats against bands for 6x2. This week is their heaviest on weight and band tension of the three week wave. Afterwards they hit some heavy kettle bells, step ups, and conditioning. Kyle (one of our top lifters 275lbs) took last week off after […]
THURSDAY
Today our Powerlifting Squad hit speed deads against bands. The tension was high and tough. Great to see everyone getting after it. After that they hit pull thurs, safety bar walking lateral lunges, then some plate twists for high reps. I took the day from lifting off have been feeling ok and don't want to […]
Wednesday
Today our lifters were off. We do a great split that I love. 2days on, 1 day off, 2 days on, 2 days off. It really helps with recovery and allowing you to have a life with family as well. As far as for myself I hit some back work (pull downs, face pulls, then […]
TUESDAY
Today our lifters hit some upper body movements. We did our normal mobility work prior then they hit speed bench, DB mil, shrug variations, some band variations triceps, then a boatload of ab work. I went in and coached and did some light curls, rice digs, and manual neck. Feeling ok just tired all the […]
MONDAY
Today is week 2 for our Powerlifting squad. We are hitting a lot of band movements. Speed squats against bands, heavy KB swings, heavy DB step ups, and sled pushes for time was all on the agenda. The reps and sets decreased some as the band tension/weight increased. I actually lifted today performing a whopping […]
FRIDAY
Today our lifters hit floor press as the main lift. They went up to a PR for x5. After that they hit some heavy uppe back exercises and finished up with some triceps and back work for reps. Kyle made it safe with Andrew to Cali for the Boss of bosses. Look forward to seeing […]
THURSDAY
Today our Powerlifitng squad hit some deads against bands, pull thrus, walking lunges, and plate twists. Everyone is doing great and working hard. I have a major Univercity strength coaching staff following the same program we are doing with our powerlifting team and hosting a mock meet the same day as our in house meet. […]
TUESDAY
Today our lifters hit some speed bench against bands, then some different upper body movements to get some blood flow into the muscles. Kyle heads out to the Boss of Bosses today to compete sat. Look forward to seeing and hearing how he does. I have been swamped at the gym these last few weeks. […]
MONDAY
Today our Powerlifting Squad hit some mobility work then speed squats, KB swings, DB step ups, and led pushes. We started using bands this week on some main lifts. We have three weeks of bands and diff movements then we start getting ready for some of the crew to do the oct 22nd meet. We […]
FRIDAY
Today our lifters finished up their work week with some upper body movements. Some of our lifter have some past injuries popping up and took it a little lighter. Smart move don't want to hurt or set yourself back any. We start up next week wave number 2 this Monday. After that we will set […]
THURSDAY
Today our Powerlifting Squad was still sore as hell. Our rep/set is set up to be very challenging. Today they hit squats, deficit deads, glute/ham raises, backward sled drags. Kyle hit his projected opener for squats. He is having a tough time with his lifts as he has basically done max effort lifts every […]
TUESDAY
Today our lifters hit some upper body work. They hit BB INCLINE, mil presses, shrugs, dips and a ab movement in the straps. Very tough workout today. Everyone should be getting some growth and getting better by improving some weaknesses. We have since switched federations from SPF to the IPA for some pretty crappy reasons. […]
MONDAY
Today our powerlifting squad hit some mobility work and then their lower body training session. Front squats, rack pulls, lunges and the trend sled was all part of getting better today. Everyone hated it and worked their asses off. I challenge my squad all the time and these last few weeks have been no diff. […]
FRIDAY
Today out lifters hit some upper body high volume work. Bench press, DB mil press, DB low rows, BB low rows, curls and abs finished up the week for the squad. I hit some incline BB presses with more weight than last time I hit them. I was spent after these as I barely slept […]
THURSDAY
TODAY our powerlifting squad hit our mobility work then hit squats 5x5 at a high percentage, def deads, glute hams, and backwards sled drags with a high weight. Everyone has been hitting it hard. Most will be doi our first in house IPA meet. As far as for my self I hit some cambered bar […]
TUESDAY
Today our lifters hit some rep work upper body. Incline bench press and a lot of volume followed. Great to see the groups coming together and working as a team. We now have three times the squad trains at. We had a guest JP Carroll in from up north. He was on vacation. Dude is […]
Monday
Today was tough getting back to a normal scheudle after a great trip to my old stomping grounds. Was great to watch what the big dogs do and to see it is a lot of what we do at TTF. I would love to eventually work at that level for awhile while keeping my private […]
THURSDAY
Today out Powerlifting squad hit some more high rep squats, deads and other delicious lower body movements. All are sore as hell loving life. We will continue this program for most of the lifters and switch up 8 weeks prior to the upcoming IPA meet oct 22nd at the facility. As far as for myself […]
TUESDAY
TODAY our lifters hit a lot of volume upper body based. We doubled up every movement from BB to DB and hit is hard with reps around 10-15. Everyone is sore as hell and but hung which means we are building some muscle. I hit some biceps, abs, rice diggs, and neck. Basic stuff nothing […]
MONDAY
Today our Powerlifting Squad starts their off season programming. This is nothing more than a fancy way of saying high reps till you die. They hit front squats, rack pulls, lunges, and a few other movements for high reps and short rest. Everyone hates life as of now. Kyle hit heavy triples on squats as […]
SATURDAY
Today I had a group 9-10am of 14 clients. We hit all running, cardio, agilities, etc and mid-section work . Was a great group. After that I had a 1-1 with a female soccer athlete from ladue. Her mom joined us as well. Was a great few hours at the gym despite the lack of […]
THURSDAY
Today the majority of our Powerlifting squad was still taking off to rest from the meet. I took off last couple days as well from training as I have been swamped at work. Seems weak i know. It takes me about an added on 30-45 min to lift just to rest between sets and to […]
TUESDAY
Today was a good day at the facility. Signed up the Triad Hockey Organization and start training them in a few weeks. This was something I have been interested in for awhile. Also have some interest in training a local Juco soccer women's team. Am supposed to contact the coach next week. Stuff is […]
MONDAY
This week was off for all lifters who competed in Nashville. I am a huge believer in taking a week off after a meet. Here is why. You have trained at high percentages for weeks if not months leading up to the meet. At the meet you are attempting that gray area of percentages you […]
Saturday
Today most of our Powerlifitng squad competed at the IPA Battle of the Beast Powerlifting meet in Nashville Tenn. We had 8 lifters getting after it. Let me first say in the last year or so we have shifted the attitude on our team and got rid of a few distractions. Watching the team get […]
THURSDAY
Most of our Powerlifitng squad left today for th Battle of the Beasts in Nashville Tenn. We have 8 lifters competing and about 10 coming to coach/support. Am looking forward to seei teammate Joey Smith and any others elitefts.com teammates that will be there. I hit on wed some incline bench press then some DB […]
TUESDAY
Our lifters were off today but some came in to do light cardio to lose some pounds before sat. Most are at weight or under so all should be good. My tuesday class schedule is busy. I have my first class at 6am then my last one at 515pm. I do have some downtime though. […]