Final training and wrap-up of off-season
I competed in NPC Junior Nationals on June 12-13. I came in with a much bigger and leaner package than years past. Since July we have slowly transitioned from a bodybuilding split to more of a powerlifting/strength focus, while still hitting lots of volume to build mass. Scott Paltos has been doing my programming since March. […]
Off-season: SSB Squats, lotta back and... conditioning??
Still love SSB. Still getting a wider back. And still suck at conditioning
Off-season: First heavy-ish (raw) squat since March
Meet prep starts next week. Took a squat single, heaviest since March and ended up being not that heavy. And donuts........
Off-season: Whole week of training, Coaching again and what's to come
SSB love, close grip work and some shoulder fun. Almost meet prep time.
Off-season: Shoulder smash, Parenting fail, and What I need to keep doing
Swoling up the shoulders... a school drop off fail... and my plan to continue to do the things I need to do
Off-season: UGSS at eliteFTS compound: Bench and Legs
Bench and squat work at the compound for a little UGSS. Interviews, bro footage, heavy weights and donuts.
The Biggest Key to Success in the Client-Coach Relationship
More than the training techniques or coaching methods, there is one thing that will make or break your success working with a coach.
Off-season: Back/Arms and Shoulders
Back day is a must and shoulders get swole, but still built around building the bench
Off-season: Deadlifts! Sumo and Conventional
Heavy deads don't come up very often right now, but ended up with a good day of 315x2 with some still in the tank.
Off-season: SSB Squats, Benching and Pullups for everyone
SSB, oh how I love thee... crappy bench but still solid... and pullups and pullups and pullups
Off-season: Mon/Tues/Wed - Legs/Back/Pressing
3 good days of training. Being consistent with some dynamic stretching and movement and hip is coming along. Let's keep it that way.
Off-season: Fri/Sat- Rack pulls + back/ Bench
Good couple days of training. Hit back hard with rack pulls and some different grip bench work.
Off-season: Tues/Wed- deload upper and lower
No barbell work... but doesn't mean work didn't get done. Lotta pump, lotta reps... and near death experience
Popular Diet Pitfalls
Whether you’re following a more flexible diet approach, carb backloading, or even taking a short run at low carb, keep in mind that these programs are valuable if not abused.
Off-season: 10x10 SSB Squats
Whoa. Squats galore. Survived and actually had some fun. Called for a nap and ice cream
Off-season: Bench work and shoulders
Lower volume bench day, but hit some numbers. Body weight dropped a few pounds so working to get that back up.
Off-season: Back and arms
Back and arm day. Have been hitting back every 4-5 days. Frequency high and it's paying off.
Off-season: Deadlifts! (conv and sumo)
Deathlifts as my teammate Marshall would say. Some conventional, some sumo.
Off-season: Monday Bench and shoulder swole
Bench is holding steady while we take some time to focus on building squat and dead. Overall, good day with ton of shoulder work to continue to bring those up.
Off-season: Back and arms (bodybuilder pullups) (video)
I competed in NPC Junior Nationals on June 12-13. I came in with a much bigger and leaner package than years past. Since July we have slowly transitioned from a bodybuilding split to more of a powerlifting/strength focus, while still hitting lots of volume to build mass. Scott Paltos has been doing my programming since March. […]
Off-season: "Deload" catch up after few days off (video)
Playing a little catch up on the log and in training. Served as a bit of a deload week so I'm ready to get back to it
A very weary (but special) Christmas
A few thoughts on Christmas this year and just what has gone on
Off-season: Bench & shoulders & Me as Barbell Central's logo!
I competed in NPC Junior Nationals on June 12-13. I came in with a much bigger and leaner package than years past. Since July we have slowly transitioned from a bodybuilding split to more of a powerlifting/strength focus, while still hitting lots of volume to build mass. Scott Paltos has been doing my programming since March. […]
Off-season: Lotta pullups and back
Good back day. Volume is still down a bit, but getting in the work still.
Off-season: Christmas Eve SSB Squats & Legs
Lower volume squat day, still taking time coming back from sickness.
Off-season: Shoulders and Legs, back from the bug
Almost feeling 100% again... but volume is down until everything is back to normal. Few good sessions of shoulders and legs.
Off-season: Leg Thrashing, Upper Smashing & Vomit
Another leg thrashing from last week... followed by traveling, full upper swole work, and some sickness running rampant.
Off-season: GREAT back day + extra hamstring work
Lots of pulling and rowing. Hamstring work tied in as it all ties together with posing. Still working on bringing hammies up.
Off-season: Arms only! I feel like a bodybuilder again
Arm swole... and why training is actually enjoyable right now.
Off-season: Just another high volume leg day... with back
Bring on the high volume with some Safety Bar Squats. Today a little different with legs + back... which also makes me unable to catch my breath.
Off-season: Bench, shoulders and arms (videos)
Still catching up from travel. Bench was ok today, but still feeling good (videos)
Off-season: Back (Wednesday) and non-traditional weeks
I competed in NPC Junior Nationals on June 12-13. I came in with a much bigger and leaner package than years past. Since July we have slowly transitioned from a bodybuilding split to more of a powerlifting/strength focus, while still hitting lots of volume to build mass. Scott Paltos has been doing my programming since March. […]
Off-season: Super ridiculously uber high volume Leg day to rid the weeke...
Oh fun!! It's deadlift day........ oh wait, there's a shit ton of volume for legs. Marathon session.
Seminar Recaps
Hit some great seminars in the DC/northern Virginia area this past weekend with Scott Paltos. Bringing programming, strength, nutrition and coaching topics.
Off-season: Bench and shoulder swole
Decent bench day... and why RPE's have recently saved me mentally in training.
Off-season: On the road training- Legs and Back
Training on the road can be tough sometimes.... traveling catches up to you pretty fast. But got in the work and put on a great show at some seminars.
Off-season: Squats/legs, gym stories and 2 seminars!
I competed in NPC Junior Nationals on June 12-13. I came in with a much bigger and leaner package than years past. Since July we have slowly transitioned from a bodybuilding split to more of a powerlifting/strength focus, while still hitting lots of volume to build mass. Scott Paltos has been doing my programming since March. […]
Off-season: Back and Bench/shoulders (165x6)
Big back day. Then some WIDE grip bench work... it's moving along!! (video)
Off-season: Shoulders/bench accessories and Squats/legs
I've had some pretty tough leg days during show prep... but lately my squat sessions have been crushing me... in a good way. Grow and get strong.
Off-season: Squats (narrow) and Back
Much needed lazy Sunday, lacrosse ball becomes friends with my hip/hammie. Things are still moving along nicely.
Off-season: Back/Biceps and Bench/Shoulders/Arms
Bench work is moving really well. The amount of reps handled at these weights is really good for me. Also worked with long-time eliteFTS reader on her bench and we made a few adjustments and hit a PR!
Off-season: Squats, SSB Front squats and legs
I competed in NPC Junior Nationals on June 12-13. I came in with a much bigger and leaner package than years past. Moving into the off season I will be working on my raw strength and putting on size in my upper body. Competition plans are still to be determined with the possibility of some powerlifting […]
SWIS Symposium Update
SWIS Symposium was a huge success. Great speakers and lots of fun with friends and teammates!
Off-season: Shoulders (heavy push press)
Still working the strength component of training while continuing to add volume to my main lifts and bodybuilding work.... and funny gym people.
Off-season: Bench, SSB Squats and Back
When there's a smiley face written in your program, you know torture is about to ensue.
Off-season: Bench (floor press) and Back (rack pulls)
Little variation for bench work with some fat bar floor presses. Heavy-ass rack pulls for triples on back day.
Off-season: Shoulders & close grip bench
Shoulders are my favorite day... sorry back day, you got bumped. Some push presses, lots of isolation work and some close grip bench too.
Off-season: SSB Squats and legs
Safety bar squats... first time in months to give shoulders a little break. Also, pullups for hamstrings??
Off-season: Bench and Back/Arms
Last few weeks moved to training 5 days a week instead of 6. The extra day started because of schedule/family stuff but seems to be serving me well strength-wise.
Speed and Conditioning for the Youth Athlete
This sample one-week program outlines training tactics for developing basic fundamental movement skills.
Off-season: Squats/Sumo Deads
Squat volume is building. Sumo deads for some form work. Don't train after 4pm and use the back powerlifting room more often.
Off-season: Light bench, legs and back/shoulders/arms
Are you noticing a trend here with my training? If you follow along, you can see a bit of a pattern. The end goal determines the process.
Off-season: Wide bench, high bar squats and baaaack
Raw training is moving along. Volume is still up a bit and things are moving good. Let's see where the next month takes me.
Off-season: More birthday week bench, squat and back
I competed in NPC Junior Nationals on June 12-13. I came in with a much bigger and leaner package than years past. Moving into the off season I will be working on my raw strength and putting on size in my upper body. Competition plans are still to be determined with the possibility of some powerlifting […]