"Whats It Worth" Wk3 Day3: Flat Shoes Only
so I attempted oly shoes again on speed day, yeah that's not for me. Does calling a change during a DE session really hurt?
"Whats It Worth" Wk3 Day2: Chain Benching
Accidentally did a max single instead of a double. This will be an easy "edit" for me due to how I structured my training block. Here are some tips about programming to aid you in setting up a proper progression getting ready for a meet.
"Whats it Worth" Wk 3 Day 1 at the Summit
2 things I learned about my sucky grip this past weekend. There is hope and lots to work on
"Whats it Worth" Wk 2 Day 3
Check out 2 ways to implement new technique changes, while further out from a meet, in the conjugate system.
"Whats it Worth" Wk 2 Day 2
Are you asking questions? What if it could be the difference between being injured for 2 weeks or staying on the path of progression?
"Whats it Worth" Wk 2 Day 1
How do you know what to choose for a max effort movement, something your good at or bad at?!
Activate and Contract Lower Abdominals for a Healthy Pelvis Position
Do not settle on one fix and rely on it. Instead, rely on multiple exercises and this simple formula: more muscle used = more stability = more strength. Considering your lower abdominals, here are two exercises to try.
"Whats it Worth" Wk 1 Day 4
Speed bench feeling off, but the remaining accessories had me feeling great!
"Whats it Worth" Wk 1 Day 2
Bailed on what I thought was gonna be my top set. Still a good Max Effort day, I did not fail any reps. Little insight why bailing and completing reps is better than #grinding and going fo it ending with a miss.
"Whats it Worth" Wk 1 Day 1
What's it worth program will be a 6 week conjugate program and a 4 week peak for the APF Nationals in Michigan June 12
On the Mend: Wk 2 Day 3 attempting deadlifts
Back at it, troubleshooting my deadlift positioning. Came out the other side pain-free and feeling decent
On the Mend: Wk 2 Day 2
accumulating good reps by way of slow eccentrics was the right choice. Also had a talk with training partners of the needs of the group.
On the Mend: Wk 2 Day 1
Advice to give for those currently running damage control on an injury and still lifting, you better still be lifting!
Pelvis Position: You Must have A Choice
Over the last several years, pelvis position, neutral spine, and "stacking" have all been developing concepts. Something to consider, there is more than one way to get there, we must have a choice on how to do it.
On the Mend day 3: Working on deadlift positioning
My Chiro and, DNS specialist, aided me in coming to the realization that something so minor could have initiated this crash course.
On the Mend: Back recovery and training Day 2
Squatting 2 days in a row with back issues, YEP! not the same squat pattern though and man was it more of a struggle.
On the Mend: Back recovery and training Day 1
Day one's thoughts and progress plans to deal with this "light diagnosis" of a herniated L5 S1
Auto Regulation - Managing a Team to understand
How are you suppose to go about manipulating training when life takes a bamboo stick to your body? Autoregulation.
De-load week: Coaching Myself to Recovery
After being told my back herniated a disc and the reason for it, I now get to plan out the next month or so to get me back on track to compete
Power-Building Wk 9-10 Day 4 - Shoulder Pump
by week 2 of this workout, I struggled to even get a pump, that last exercise though ....
What I do on an off day - Typical
What I waste my time doing on an off day or when I have no clients.
Power-Building Wk 9-10 Day 2 - Bench / Chest
Wk 1 got a great pump, bailed on week 2, playing the Wii with my son made my arms hurt, lmao, sad
My Chiro Appointment and DNS screening showing my brokenness
This was a humbling yet productive 1.5 hours. Here is a brief rundown of all the compensations I have been doing and what they lead to.
Power-Building Wk 9-10 Day 1 Legs - I'm done!
This occlusion set was awful. People were feeling the soreness for 3 days after!
Power-Building Wk 7-8: Day 4 Upper - massive shoulders
This is a brutal shoulder day, if you want a serious shoulder challenge, try this out.
Power-Building Wk 7-8: Day 3 Back / Lower
Wk1 of this really took its toll on me, it made me want it really bad on week two and I definitely hit my goal
Power-Building Wk 7-8: Day 2 Upper
My back cramped so Bad I ended up needing to go to Chiro for same back issue that deadlifts gave me. Time to figure this out.
Power-Building Wk 7-8: Day 1 Legs
got to that point where I could do another set or cut my losses and not pass out. I decided to not pass out, lol.
Missing Max Effort movements even when accessories are the right ones?
So, if you are missing main lifts due to glute activation, are you really activating your glutes on your accessories?
"bodybuilding" Wk5-6 Day3: Shoulders and Light legs
Want a gnarly back pump, run this your next back day.
"bodybuilding" Wk5-6 Day1: Lower
One of the worst leg days I've ever experienced on week 2 of this workout. I went home a fell asleep my body was so taxed.
Free Program Series: Triphasic and the French Contrast Method
looking to try out a more advanced style of training. Here is how I approached applying the french contrast method to my younger athletes, "French contrast made easy"
"bodybuilding" Wk3-4 Day3: Lower
When your body does not want to do with the information your mind is trying to give it.
"bodybuilding" Wk3-4 Day2: Upper
body still feels like I am powerlifting.... going to make a slight adjustment.
"Bodybuilding" Wk1-2 Day2: All the incline and axle reps
getting a huge tricep pump and finally feeling things in my chest without struggle.
"Bodybuilding" Wk1-2 Day1: Beat what you did
Getting that lower body and posterior chain ready for the next 5 weeks of terror
"Bodybuilding" Wk1-2 Day3: this was a rough one
I threw up in my mouth 2 times during this second series alone. I thought GPP was over?!?!
Stop Ruining Strength Means
Are you REALLY doing speed work or are you just moving moderate weight fast and missing the point? Bringing up old topics that are being completely botched. This is an example of social media doing this industry a disservice, or as one of my favorite coaches says, "the matrix".
"Bodybuilding" Wk1 Day2: This got my upper body PUMPED
really got into the mindset of this phase today. This is where it kicks off and food goes into a surplus and I learn how to get away from just moving weight and try and get as large as possible.
"Bodybuilding" Wk1 Day1: Trying to make my legs not work
Let the size come! Gonna see if I can get to 200lbs and stay there!
General Physical Preparedness (GPP) Wk2 Day 2
These hurricanes were no joke. Glad I put them in and experienced them, I was skeptical at first
Free Program Series: GPP
Starting off slow in 2019 getting into fitness, is the program you got from a magazine not cutting it, does your group training class or boot camp not challenge you enough, or are you just looking to GET AWAY FROM A BARBELL AFTER A MEET? Well, here is another installment in the FREE PROGRAMMING SERIES with the base, where it all begins, the point at which everyone should start, that's right, GPP.
Drastic Gear Changes
During my time away from the barbell I like to use different training modalities aka forms of fitness. As we took a family trip to spend the weekend with my mother we stopped by our home away from home TopLine Gym for their fitness boot camp.
New Years Floor Install???
While everyone was out partying I was attempting my hand at a floor DIY, LOL!
General Physical Preparedness (GPP) Day 4
need a break from a barbell and some conditioning, try this if you dare!
General Physical Preparedness (GPP) Day 3
Lower body GPP day that will leave your hamstrings screaming for a couple of days
General Physical Preparedness (GPP) Day 2
We ran like hurricanes, no wait, we did hurricanes, and then it looked like we got hit by one after.
Did Conjuphasic Work.... *Video*
Sit down with my gorgeous Wife and I as we discuss how this last training block was leading up to our most recent meet.
General Physical Preparedness (GPP) Day 1
Back to the Basics, gotta build that bass. We "all about the bass"
What is next after the Raw Power Challenge (video)
So I just did my meet, now its time to focus on what drastic imbalances and issues I created after falling into that "overtrained state"
2018 APF/AAPF IL Raw Power Challenge
How my meet at the 2018 APF/AAPF IL Raw Power Challenge went down!
So this training Cycle was a bust!
3 months ago we were excited to mold Conjugate and Triphasic and reap the benefits of both theories. Well, it didn't work, or so we thought.