Took an Extra "O" to get my OOMPH Going
Not sure what it was today, but I was NOT on top of my game. Normally, my eyes pop open and I roll out of bed to my knees, thank my God for another glorious day to kick ass, head off to the head, scrape my fangs, breakfast...orderly and systematic. But TODAY...it's as if someone […]
Minimum Day of Squats/Dead Lifts
Don't sit down... Dynamic Squat: 10x2x50% of max Dynamic Dead Lift: 10x1x50% of max Big group for an hour in my tiny gym space. 14 people decided it was a good idea to take Hunter up on his offer to share HIS gym time with them. The room got HOT!
Back Again To the Minimums...
I've been waking my son, Hunter up in the morning so he can go with me to the gym before school. I like to subtly wake him instead of ROUSTING which would totally suck. I lean down and whisper in his ear..."Champions are made before the sun comes up." To which he will then hop […]
Not Pressing Dynamic Bench Press...
There's a new documentary out called "Screenager" There is serious medical evidence as to why we need to keep our kids off the Electronic devices. Seems that it is very addicting at a much higher level than previously thought. The addiction is real, and we can see it in the lack of focus for these […]
Everything Is Cyclical...
I was having a Coach to Coach conversation today with a younger fella who is in fact a Varsity Level Coach. He was lamenting to me how the area's kids are "soft". They can't take criticism, and under pressure they fold. We discussed further how parents disabled their sweethearts into one of the reasons we […]
Everyone Wants To Be a Frogman On Friday
from Andy Stumpf, a retired member of U.S. Navy SEAL Team 3. Everyone wants to be a Frogman on Friday. One of my favorite quotes from the Teams, because it applies to everyone and every goal. To use SEAL training as an example, 80-85 percent don’t see the third day of hell week, let alone […]
Barn Doors and Combat Chassis
Prowler: 8x40 yards Pull ups: 50 Rack Scraping Rows: 5x10 Pull Over: 5x10 DB Curl: 5x10 DB Hammer Curl: 5x10 Isolation Bicep Curl: 5x10 Pull up totals=2354 Push Up totals=2681 Dip Totals-3883 Prowler Totals: 10,920 yards
My Face Turned Into a Drawing.
There are so many talented people involved at EliteFTS.com, that it is mind boggling.
Speed Bench and The Combat Chassis.
Every morning I wake up and have BLISTERING ideas as what to get done in a day, based on where we are in our yearly plan. I knew we needed to do some Banded Dynamic Bench. Warming up with a 100 dips and 100 push ups we slammed through 10 sets of three using 40% […]
Axl Bar Dead Lifts
Matt Rhodes explained one time, why he uses the double overhand grip with his athletes while dead lifting. Simple...Their grip will let go far before the low back or any of those big primary muscles do. I thought..WOW! A built in safety. So on top of the double overhand today, I opted for the AXEL […]
Pecs and Ders
Dynamic Bench: 12x3x50% Overhead Press: 12x3 Push ups: 120 reps DB Lateral Raise: 12x5x HEAVY Pull up totals=1829 Push Up totals=2281 Dips-3258 Prowler: 8960 yards
PEEVE!
I think it's a waste of time to restate something that you already agree with. If you are 100% in agreement then why the fuck do you need to say so and then detail the reason that has already been stated? I dislike it when my time or effort gets wasted. ADD something or move […]
Max the Chain usage Bench/Shoulders/Tricep
Happy Birthday Uggs!!! Bench: Work up to 50% of max doing five reps. Once there, drop the reps to THREE. Add one chain cluster to each side until you can't do three reps. Got to five chain clusters on each side. Push ups: 200 reps Banded Tricep Push Down: 200 reps Shoulder Press: 5x3x Kind […]
The Body Isn't The Only Thing Needing Exercise
So does the mind! That's why I thought about jogging this morning and pushed the Prowler instead for 10 sets of 40 yard sprints Dynamic Bench: 10x3x40% vs. Bands Incline DB Chest Press: 5x10x75 Chain Fly: 5x10x40 lbs of chain in each hand Narrow Grip Push Ups: 100 reps in as few sets as possible. […]
Not PC Bench and Conditioning
The guys and I were having at it this morning training Bench and some of it's accessories when we got back onto the subject of my new rule in my gym about Political Correctness. I called for a PC stoppage last week allowing my folks to not worry about what they say or how they […]
Bench'n and Prowler
Hurricane Bench Press: 10x5x70 Dynamic Bench: 10x3x50%+mini bands Incline DB Press: 10x5 Tricep 1: 4x15 Tricep 2: 4x15 Prowler: 320 yards Sprints: 10x40 Bike Commute Pull up totals=1529 Push Up totals=1861 Dips-2858 Prowler: 3600 yards
This Was a BIG Sport Weekend
Talk about hitting it hard...I seriously don't know how parents do it with MULTIPLE kids playing MULTIPLE sports. We have ONE, and this is what the weekend looked like: Friday: 1:00 PM (yes, out of school 1300 hours) Hockey Game Friday: afternoon traffic. Now I've heard from other parts of the country about traffic snags, […]
Bench and YTDs POMB Training
Bench: -Hurricane Bar: 4x10 -Bench Press: Up to a three rep, rest...do one more rep JM Press: 4x10 Band Tricep: x 200 Cable Fly: x200 Dips: x 200 Push up: x 200 Bike Commute Pull up totals=1499 Push Up totals=1661 Dips-2558 Prowler: 2320 yards
Prodigious Ogre Mass Building
"This is the template and sample movements (note: "sample movements" the movements may change as needed) I will be working from for my next training phase. Since every program I see has some stupid name attached to it I figured I would do the same but have some fun with it. So welcome to the... […]
Resurrection of The Prodigious Ogre Mass Building Program
The POMB Program by Jim Wendler...(I think)
SS Yoke Bar Good Mornings.
SS Yoke Bar Suspended Good Mornings: Work it up to a heavy 3 reps but leave something in the tank Back Attack: 4x12 Rep Effort Squat: 6x6x250 I thought the eye issue was going to rear it's ugly head, but all was ok. This sign cracks me up. Way too often it's […]
