7.26.2024 Tell-Teach-Involve
"Tell me and I forget. Teach me and I remember. Involve me and I learn." ~ Benjamin Franklin. Today's Training: Cycle KB Ladder: 1-20 BOSU Sit-up: 100 Bench: Push-ups: 100 reps in as few sets as possible DB Fly: 3x15 3-way Shoulder: 3x15 Cable Tricep Pushdown w/ rope attachment: 4x15 Hammer Curl w/ Fat Gripz: […]
7/25/2024 Self-care Is Never a Selfish Act
“Self-care is never a selfish act—it is simply good stewardship of the only gift I have, the gift I was put on earth to offer to others.” – Parker Palmer Today's Training: Run: Sprints Cycle GHR: 60 reps in as few sets as possible Dynamic Squat: 10x2 Dynamic Deadlift: 10x1 Leg Curl: 4x10 Suspended Knees […]
7/24/2024 Want To Change Your Life?
If you want to change your life, you need to make changes in your life. Today's Training: Run: Sprints: 100 yd repeats Cycle Suit Case Farmer's Walk: 10 x 50 yds Lat Pulldown Wide: 4x10 C/S Row: 4x10 Chin-ups: 8x 1/2 your max reps for one set Fat Gripz DB Concentration Curl: 4x10 Reverse Fat […]
7.23.2024 Can and Can not.
The only one who can tell you ‘you can’t’ is you. By the way, you can ignore that. Today's Training: Run: 10x60 yd Sprints Cycle Push-ups: 10x10 "Lara Abs" 3x12 Blast Strap Row: 5x10 Mini Band Pull-apart: 5x20 Dynamic Bench: 10x3 DB Floor Press: 5x6 Rear Delt Raise: 3x12 Fat Grip Tricep Pushdown: 3x12 DB […]
7.22.2024 I'm Working On Something New (At least for me it is)
I haven't said anything to anyone, but two weeks ago I blew something up in my shoulder while dynamically bench-pressing with a bunch of young stud athletes. I've always trained my ass off and taken it to the limit every time I do. I am guilty of a "do as I say, not as I […]
7.19.2024. Success Is Getting What You Want...
Happiness is getting wanting what you get. Today's Training: Cycle: The new tire is AWESOME. I'm back to being fast Kettlebell Ladder: 1-20 Max Effort Bench: Close grip 3 RM Pull-ups: 8x 1/2 the amount you can do for one set Tricep Pushdown: 4x15 EZ Curl Bar Biceps: 4x12 Ab Wheel: 4x10 Cycle: Yep, still […]
7.18.2024 It Happens...Oh Well
Murphy! Murphy has a law. But, it was going to happen eventually. I commute via bicycle. I carry no spare, no air pump, no cell phone...NOTHING! (that's on me and I'm ok with it) On the way home, after chatting with another strength coach who traveled pretty far to see me, I got with, oh... […]
7.17.2024. We Are What We Repeatedly Do...
“We are what we repeatedly do. Excellence, then, is not an act but a habit.” — Aristotle Today's Training: Accessories Get blood flow from the following: 100 reps in each...
7.16.2024 Creating Your Future Is The Best Way To Predict It
“Discipline is choosing between what you want now and what you want most.” — Abraham Lincoln Today's Training: Cycle Suspended Knees to Elbow: 3x12 Ab Wheel: 3x12 Dynamic Bench: 10x3 High Pin Press: 3x3 C/S Rear Delt Raise: 3x12 Cable Tricep Pushdown: 3x12 Bicep Curl of any kind: 3x12 Cycle
7.15.2024. Small Daily Improvements
Small daily improvements are the key to staggering long-term results. Today's Training: Cycle GHR: 60 reps in as few sets as possible High Box Squat vs. SSB Yoke Bar with a 3-count pause on the box: 3 Rep Max Good Mornings: 4x10 Weighted Sit-ups: 3x10 Cycle
7.12.2024 1500 rep Workout
We do the 1000 rep arm day on the first Friday of every month. So to accommodate my new format AND to progress those 1000 reps, I upped the ante to 1500 with the addition of five new exercises for this day. Before we got started at 0420 this morning, I was immediately getting "feedback". […]
7.11.2024. Cheesecake
I write our daily workout on a whiteboard every morning. The daily plan is based off the monthly objectives which is derived from the yearly goal. When I see someone doing something outside of the plan, I explain to them my philosophy of baking a cheesecake. If the cake calls for half of a cup […]
7.19.2024 This Is A Long One
There is no time to dick around. The average time today was roughly 70 mins and that wasn't taking many breaks. ONE person finished in under an hour, but she's a metabolic inferno. res firma mitescere nescit or...a firm resolve does not know how to weaken. Rule #67 was and still is in full effect […]
7.9.2024 I Still Get Humbled
There are days when I feel as if I can tear the ass end off a charging rhino. Those days I feel as if I am immortal and can go on forever. But, as I always say, "If you want to make God laugh, tell him your plan". Well, there I was banging the reps […]
7.8.2024 No Words of Wisdom or Instruction
Just the workout today... Today's Training: Cycle 4-Way Neck: 1x15 Suspended Knees to Elbow: 3x12 Leg Swing (Fwd/Bkwd): 2x10 Leg Swing (Abduction): 2x10 Support Position (Push-up): Same side knee to elbow: 2x10 Opposite side knee and elbow: 2x10 GHR: 50 reps in as few sets as possible Deficit Deadlift: 4 RM Beat last week 45-degree […]
7.3.2024. "Lincoln, Do the Thing!!!"
It’s the 4th of July night at Mount Rushmore and all four dead presidents are gathered around a campfire having a party. They’re drinking, eating, and generally having a grand ol’ time when President Washington puts President Lincoln on the spot. W: “Hey, heyyyy, Lincoln, do that thing you do!L: “What now? What thing?” W: […]
7.2.2024 Outside of Your Comfort Zone
is where all the progress takes place, and in one year from NOW you'll be glad you got that idea. Today's Training: Cycle BOSU Sit-up: 100 reps 4-way Neck: 1x12 Dynamic Bench: 10x3 High Pin Press: 3x3 with increasing weight DB Bench: 3x10 DB Fly: 3x15 DB Supine Tricep Extension/ DB Hammer Curl (super set): […]
7.1.2024 Quitting Guarantees a Loss
Quitting is the surest way to ensure failure. Persistence, even in the face of challenges, keeps the possibility of success alive. Today's Training: Cycle 4-Way Neck: 1x12 GHR: 50 reps in as few sets as possible Deficit Deadlift: 4 RM Beat last week's number Very High Box Step Up: 40 reps on each leg starting […]
6.28.2024 Do What You Can, With What You Have
Instead of focusing on limitations or setbacks, focus on leveraging what you have at your disposal to make progress toward your goals. Every step forward, no matter how small, contributes to your journey of growth. Today's Training: Cycle Max Effort Floor Press: 4 RM Pull-ups: 8x 1/2 as many as you can do in a […]
6.27.2024 Cellphones, Earbuds, Lack of Tolerance, and Throat Punch Thur...
I run the gym in such a way that it allows many people to consume a small area without slowing down or running into backups. If someone hiccups and throws the rhythm off it will snowball over the hours and cause chaos throughout the day. When people begin to check their cellphones or have earbuds […]
6.26.2024 The Whole World is a Test
Don’t let anyone ever trick you into thinking differently. Today's Training: Cycle 4-way Neck: 1x10 Ab Wheel: 4x10 "Lara" Abs: 4x10 Chin-ups super set with Zig Zag Bar Curl: 10x5 of each DB Supine (Elbows Out) Tricep Extension: 4x15 super set with Dips: 4x25 Single Arm DB Preacher Curl: 4x10 super set with Single Arm […]
6.25.2024 Do Not Allow Anyone to Bring You Back to a Level That You Hav...
Surround yourself with individuals who support and uplift you, rather than those who seek to undermine your progress. Today's Training: Cycle BOSU Sit-up: 100 reps Blast Strap Row: 4x25 Face Pull: 4x25 Pull-a-part: 4x25 DB Lateral Raise: 4x10 Rear Delt Destroyer: 1x60-40-20 Shrug: 3x30 Lat Pulldown: 4x10 C/S Row: 4x10 DB Pullover: 3x15 4-way Neck: […]
6.24.2024 July Marks a Format Change At West Coast Elite Strength and C...
We are a week away from the height of summer. For the past eight months, we have worked HARD going six days a week with a ton of volume to right our bodies for the beach and sports. It's time to pull back on those reigns because you can go hard or long, but you […]
6/21/2024 Big Sprint into a Weekend Off
If it seems like a lot of training was done today, it was! Often I will have my crew come in on a Saturday to Squat or Deadlift but feeling like I wanted a two day weekend preceding our Independence Day celebration, I thought we would plain old fashion "CRUSH OURSELVES"! So I combined the […]
6.20.2024 Gym Teaching
Sometimes it's not teaching the technique, Sometimes it's not teaching the program I asked a group once what the"product" we were selling was. They told me that they were coaches and not salespeople. I returned with, "No...when you have an idea or a concept that you want people to take on, you are definitely "Selling" […]
6.19.2024. Squats Fix Everything
As you get older pain will show up for no particular reason. One minute everything is fine and you go to bed satisfied and tired. You sleep a solid eight hours and when you wake up...BAM! Something is wrong somewhere. My latest experience was in the socket of my hip. I squatted with my crew […]
6.18.2024 Truth That No One Wants To Hear:
Today's Training: Cycle 4-way Neck: 1x8 Ab Wheel: 4x12 Max Effort Bench: 6 Rep (Beat Last Week's #) Pull-ups: 7x 1/2 the amount you can go totally bonkers getting X BW In other words, if you can do 20 reps, do seven sets of 10. If you can't do ONE pull-up, LOSE WEIGHT, and try […]
6.17.2024 If You Want to Change Your Life
you have to make changes in your life. Today's Training: Cycle Weighted Sit-ups: 4x10 DB Supine Tricep Extension: 3x60 super set w/ DB Hammer Curl: 3x30 Use "Fatgripz" on the DBs 3-way Shoulder: 3x20 Front, Side, Rear Delt as a Giant Set Shrugs: 4x15 4-way Neck: Increase the weight this week 1/2 "brick" 1x8 Cycle
6.15.2024. Sometimes You Need a Good Refresher.
As Deebo would say, "Stop being a little bitch and c'mon!" When lifting heavy, there are times when you throw caution to the wind and you just have to get after it. At 66 years of age, I can come up with a lot of reasons not to add more weight to an already heavy […]
6.14.2024. Pain
Pain builds character, laugh at it. Instead of allowing pain to defeat you, use it as a personal growth and development catalyst. Embrace challenges and use them as a personal growth and development catalyst and setbacks as opportunities to build resilience and strength. Today's Training: Cycle Suspended Knees to Elbow: 3x12 Side Flex with Woodchop […]
6.13.2024 Certain Things Shouldn't Be Compromised
I am all for spontaneity. In certain areas of life, change can be a good thing. After all, "If you always do what you've always done, you'll get what you already have". However, I have come to realize that if I don't do certain things as if they were rituals, then my day or week […]
6.12.2024 Just Today's Training...
Today's Training: GHR: 4x12 Suspended Knees to Elbow: 4x12 BOSU Sit-up: 100 reps Dynamic Squat w/ increasing straight weight: 10x2 Dynamic Deadlift w/ increasing straight weight: 10x1 Reverse Hyper: 3x12
6.11.2024. Sometimes You Need a Hug...
A real hard heavy hug... From a Barbell! Today's Training: Cycle 45-degree Side Ab Flex: 3x12 on each side Cable Woodchop: 3x15 on each side 4-way Neck: 1x15 Max Effort Bench: 6 RM Pull-ups: 6x 1/2 the amount you can do for a max rep set. In other words, if you can do 10 pull-ups […]
6.10.2024 It Requires 300 Reps to Create a Movement Pattern...
It requires 300 reps to create a movement pattern, and 5000 to correct a faulty one. That's why it is so important to perfect technique BEFORE adding a shit ton of weight. The weight will come. I teach ONE skill at a time: one queue, one phrase. In that way, there is an 87% chance […]
6.7.2024. 1000 Rep Arm Day
Once a month we put the 1000 rep arm day to the test. When people look like they have legs where their arms ought to be, I know it was a good day. Today was a good day. Today's Training: 5x20 of the following (super set an odd number with an even one)
6.6.2024 Nothing But The "Program"
Today's Training: Cycle 2 sets of as many reps as possible in the following exercises. DB Lateral Raise DB Front Raise C/S DB Rear Delt Raise OHP: Six Rep Max Shrugs: 4x10 BOSU Sit-up: 100 reps Cycle
6.5.2024
Today's Training: Since I didn't have the best night's sleep, I took a page out of my training manual and cut everything WAAAYYY back. Once we got to the dynamic weight, about 50% of the max lifts, I had the troops increase the weight every two sets on the squat and every set on the […]
6.4.2024 Wants vs. Needs (In Training Too)
There you are, fresh outta the gym having a post-workout shake, and reading the latest post from your favorite "Internet Fitness Influencer". That influencer has told you about the latest and greatest exercise, nutritional facts, or something to help you recover. Still, it sparked your interest because you would be the next Ed Coan or […]
5.3.2024. Boiling Water
"The same boiling water that softens the potato hardens the egg. It’s what you’re made of. Not the circumstances". – Unknown Today's Training: Cycle KB Ladder:1-20 BOSU Sit-up: 100 reps 4-way Neck: 1x12 Fat Gripz DB Supine Tri Extension: 3x60 super set w/ Fat GripZ Hammer Curl: 3x30 "Kroc" Row: 2x AMRAP Lat Pulldown: 4x12 […]
6.1.2024 We All Experience Hardships and Setbacks
We all experience hardships and setbacks at some point in our lives. Those are the times when we have to draw on our inner strength to carry on. When everything around you feels like shit, remember that a rebirth is just a moment away. A fresh start is possible and you have what it takes […]
5.31.2024. I Know At Least One Person Needs This Right NOW!
Remember this When thinking about life: no guilt can change the past, and no anxiety can change the future. That's why guilt and worry are two useless emotions. Today's Training: Cycle 4-way neck: 1x12 BOSU Sit-up: 100 reps Side Flexion using the 45-degree back extension: 4x10 Pull-up Hell: 4 hand positions on the overhead ladder […]
5.30.2024. It's a Slow Process,
But quitting won't speed it up. Quitting should be such a hard thing to do that you can't even say the word. Today's Training: Cycle Suspended Knees to Elbow: 4x10 4-way Neck: 1x12 "Lara" Abs: 4x12 DB Lateral Raise: 4x10 DB Front Raise: 4x10 Dynamic OHP: 10x3 Shrugs: 4x10 Cycle
5.29.2024. Stimulate Growth or Fighting Fatigue
To move a person from zero to 80% in strength and conditioning doesn't require much. Stimulate the muscle or the oxygen uptake system more than what it has been working and the body will adapt. Do it again and the body will also adapt again. Stimulating and then letting the body adapt is how we […]
5.28..2024 Control of Others Might Be Powerful...
He who controls others may be powerful, but he who has mastered himself is mightier still. – Lao Tzu Today's Training: Cycle Kettlebell Ladder: 1-20 4-way Neck: 1x12 BOSU Sit-up: 100 reps Incline Fly: 3x50 DB Floor Press: 3x50 Dynamic Bench: 10x3 DB Supine Tricep Ext: 3x50 Cable Pushdown: 3x50 Cycle
5.24.2024
Memorial Day is a day of remembrance first and foremost. It's a time to respect those who gave up their lives so we can live the life we choose, whichever you think. (I have my own opinion but reserve my right to say) Secondly, Memorial Weekend is the unofficial start to the summer, with BBQs, […]
5.23.2024. Today's "To Do" List
Today's Training: Cycle Suspended Knees to Elbow: 4x10 4-way Neck: 1x12 DB Lateral Raise: 10x10 C/S Rear Delt Raise: 10x10 OHP: 10x10 Shrug: 10x10 Cycle
5.22.2024 Celebrate a Teammate 50 years w/ a Dumbass Session
I like to make a big deal out of different mileposts. A 50-year birthday is one. To celebrate it, I thought doing 50 singles of Deadlift would be pretty cool for everyone to do. What could possibly be cooler? Doing the deadlifts with a double overhand grip on an axle bar. What could be even […]
5.2.2024 A fit body, and a calm mind.
They can not be bought, they must be earned. These two aspects of life are treasures from genuine efforts and choices we make along our journey. Today's Training: Cycle Stretch Blast Strap Row: 4x10 super set w/ Push-ups 4x10 4-way Neck: 1x10 Cable Fly: 4x15 Band Pull-a-part: 4x15 super set w/ Ab Wheel: 4x10 Dynamic […]
5.20.2024 Extra Pull-ups for Back Development
Over the past few weeks, I've been experimenting with various pull-up combinations. High reps at body weight. Higher reps with the pull-up being aided by a band. Even low reps with added weight. I've always loved the pull-up/chin-up because it's like the Upper Body Deadlift. You either do them, or you don't. There is no […]
5.18.2024 SSP Simple Squat Program
I felt like doing something different today. I wasn't in the mood for a max effort or dynamic effort squat. So reps it became. Keeping it as simple and basic as I could, Glutes and Hamstrings and Squat. That's it, Done!!! and boy let me tell you, they are COOKED! Today's Training: Cycle GHR: 10x12 […]
5.17.2024 When You Know You're Getting Old
Old age begins when you look backward rather than forward. Today's Training: Cycle Warm-up: Pull-ups: Aided 8x65 super set with Dips: Aided 8x65 BB Curl: 3x10 Floor Skull Crusher: 3x12 DB Hammer Curl: 3x10 Cable Tricep Extension: 3x12 Bosu Sit-up: 100 Ab Wheel: 4x10 Cycle
5.16.2024 Expectations
"Expecting things to change without putting in the effort is like waiting for a ship at an airport" Today's Training: Cycle Blast Strap Row: 4x10 super set w/ Push-ups: 4x10 Medium Band Face Pull: 4x10 super set w/ BOSU Sit-ups: 4x25 C/S Rear Delt Raise: 4x10 super set w/ Ab Wheel Rollout: 4x10 OHP: 4x10 […]
5.15.2024 You Are Not Weak...
When you think you’re weak, it's best to remember that you fought and won battles that others know nothing about nor even begun to engage. Get in the fight. You'll be a better person for doing so, and a lot stronger. Today's Training: Cycle Warm-up: Kettlebell Ladder 1-20 4-way Neck: 1x10 GHR: 5x12 Hex Bar […]
5.14.2023 Just the Training Today
Today's Training: Cycle Warm-up: Big 5 Before leaving the gym super set 500 total pushups Floor Press: 6 rep. Work up to a PRE of 7. Then do three total work sets at that weight Incline Press: 4x15 Cable Incline Fly: 4x15 Dips: 6x10 "Lara" Abs: 4x12 Cycle
5.13.2024 Challenges and Obstacles
Life is full of challenges and obstacles that test our resilience, courage, and determination. Sometimes, we feel like giving up or losing hope in the face of adversity. But that is precisely when we must remind ourselves of our strength and potential. We need to cultivate an unbreakable character that can withstand difficulties and overcome […]
5.11.2024 Training Sessions With a Good Group Fixes EVERYTHING.
Yup, if you have anything, I mean everything that bothers you or anything going well, a good training session will fix it. The "crew" you surround yourself with also has something to do with it, but the session itself is the key. I woke up tired and cranky. The moment I got on my bike […]
5.10.2024 We Build TEAMS
The acronym for TEAM is "Together Everyone Achieves More". I firmly believe that and have worked quite hard in the development of "MY TEAM" or my community. Over the many years that I've been coaching, I felt that making a community was one of the most important things I could do for my people. (YES, […]
5.9.2024. Far Better to be Strong
"It is far better to be strong than good-looking and useless." ~ Lilith Saintcrow. Today's Training: Cycle Warm-up 4 "Lara" Abs: 4x12 Spider Walk: 5x3 Kettle Bell Lateral Raise: 4x15 use the swing and momentum Blast Strap Face Pull: 4x15 OHP: 3x30 Shrug: 4x10 BOSU Sit-up: 125 Cycle
5.8.2024 Soft People
Soft people ruin my day. I mean, REALLY...How can your day be so bad and it isn't even 0500? You're in a gym among good people. The music is set on the right playlist, and we are doing feaking DEADLIFTS. If you look for problems, you will find them! If you look for happiness, you […]