Congratulations to my buddy Orlando Barbell’s Matt Wallace!
Congratulations to my buddy Orlando Barbell’s Matt Wallace!
Congratulations to my buddy Orlando Barbell’s Matt Wallace who competed in his first meet at the APF Summer Siege on July 1st! Matt squatted 265 kgs/584 lbs, benched 227.5 kgs/501.6 lbs and deadlifted 250 kgs/551.6 lbs. The only lift Matt missed was his third attempt bench due to a mis-groove.  He definitely has more left […]
7/21/2023 July's 1000 Rep Arm Routine.   Procrastination
7/21/2023 July's 1000 Rep Arm Routine. Procrastination
You can sit on an idea, or a responsibility and say, "I'll get to it later". You can put your training on until after you get whatever HAS to be more important than you, over with. You can wish and want; want and wish BUT... Remember this...It wasn't raining when Noah built the Arc. Today's […]
The Most Important Part of the Squat
The Most Important Part of the Squat
You can’t finish right if you don’t start right.
7/20/2023  Happiness vs. Success
7/20/2023 Happiness vs. Success
Success is getting what you want; Happiness is wanting what you get! See how easy that is? Today's Training: Run: 3.1 easy miles Cycle: Commute Squat: 4 Rep Max GHR: 4x12 Hack Squat: 4 Rep Max Ab Wheel: 4x12 Cycle: Commute
7/19/2023  We've Gotten Too Smart For Our Own Good
7/19/2023 We've Gotten Too Smart For Our Own Good
I was reading one of my favorite EliteFTS Coach's posts on the internet yesterday where he stated "The older I get the less I feel I know", and that triggered me into one of my unmedicated tirades. There seems to be an abundance of super mega-minded Exercise Specialists that can detail the fuck out of […]
7/18/2023  "If It's To Be..."
7/18/2023 "If It's To Be..."
You've heard it, "If it's to be, it's up to me". Never has a statement been so true. When things need to get done you can take the bull by the horns and direct it or you can wait for someone to take charge (and that could be a very long time). I adopted a […]
Congratulations to my client and buddy,12 year old Dean Harris!
Congratulations to my client and buddy,12 year old Dean Harris!
Congratulations to my now long time client and buddy (I’ve been training him since he was 8) Orlando Barbell’s now 12 year old Dean Harris who competed at the APF Summer Siege at I-4 Fit on 7/1/23.  He squatted 62.5 kgs/137.8 lbs, benched 35 kgs/77.2 lbs, and deadlifted 85 kgs/185 lbs (missing only his 2nd […]
7/17/2023  Do You Want to Lose Fat?
7/17/2023 Do You Want to Lose Fat?
What a stupid question. YES, everyone wants to lose fat, so how do we do it without losing the muscle we put on while "bulking"? I'm not going to go into all the detail but IF you want to lose fat that is stored in your body without losing the "gains", AND you don't have […]
Repeat After Me, I Will Not "F" Up My Back!
Repeat After Me, I Will Not "F" Up My Back!
Another back flare-up. What's new? Maybe, just maybe I can be smart enough not to blow it up.
7/14/2023 Your Impact On Others Is Bigger Than You Think.
7/14/2023 Your Impact On Others Is Bigger Than You Think.
Someone still laughs at the funny thing you might have said. Someone still smiles at the compliment you gave them. Someone quietly admires you and the way you get things done. That bit of advice you gave someone, changed their life. The support you offered made that person's day. Your opinion has made others think […]
Overshooting RPE
Overshooting RPE
It’s a problem.
7/13/2023 When All Else Fails
7/13/2023 When All Else Fails
When all else fails, gain fire superiority, move towards the path of the enemy guns, and DESTROY everything in your path. Lift heavy! Eat well! Sleep soundly, and Choose violence! Today's Training: Cycle: Commute Belt Squat: 4x10 Leg Press: 4x10 Leg Extension: 4x10 12" Box Step Ups: 4x10 (I used a SSB Yoke Bar to […]
7/12/2023  Today's Benching Cue...
7/12/2023 Today's Benching Cue...
SPREAD the bar! The one thing I harped on the most today was for the lifter to "Spread the BAR" or Pull the bar apart! By doing this, the emphasis is no longer strictly a pectoral move. On the contrary, we want the bar to leave the chest via the upper back muscles. So the […]
Congratulations to my client and buddy, 9 year old Brandt Harris!
Congratulations to my client and buddy, 9 year old Brandt Harris!
Although I’ve been coaching Brandt’s brother Dean for years, leading into this meet on July 1st was the first opportunity I’ve had to work with Brandt.  Brandt has already been lifting for years with his Dad, Chris, in their garage, and competed in our CECO Deadlift Fundraiser, but this was the first time he decided […]
7/11/2023  Don't Be Afraid
7/11/2023 Don't Be Afraid
I had this conversation with one of my introverted athletes this morning about being ok with who he is. Over the last few weeks, I noticed this young man didn't have the same old snap to his step. His line of sight had gone from out on the horizon to about four inches in front […]
7/10/2023. You Don't Have To Train...
7/10/2023. You Don't Have To Train...
Over the past two weeks, I have heard or read some lifters were "feeling their age". They had complaints about aching joints, low energy, bad backs, awful knees, and overall depression, all of which caused a state of "I don't want to train." I totally understand where they are coming from. It is hard to […]
7/7/2023 When You Fail
7/7/2023 When You Fail
When you fail, and man o man will you ever if you are attempting something great, remember that it is nothing more than a moment in time that you can revise your overall game plan. Today's Training: Cycle: Commute Dynamic OHP: 10x3 DB Lateral Raise: 4x15 DB Front Raise: 4x15 Rear Delt Destroyer: 1x60-40-20x 36-28-18 […]
7/6/2023   Starve Your Distractions
7/6/2023 Starve Your Distractions
"Starve your distractions and feed your focus" Today's Training: Cycle: Commute Dynamic Squat: 10x2 Leg Press: 3x15; 1x20 Leg Extension: 3x15; 1x20 GHR: 3x15; 1x20 Pull-up: 2 Push-up: 12 Chin-up: 2 Dips: 12 Dead Hang: 75 seconds Cycle: Commute Run: Sprints; 10x50 yds
7/5/2023 How Many Things Can You Learn In ONE Training Session?
7/5/2023 How Many Things Can You Learn In ONE Training Session?
I was coaching a fellow today who happens to be a Strength Coach at one of the private high schools in my area and we were on the subject of what it takes to teach someone a skill and how to go about doing it. I was telling him that first of all, you need […]

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