Jesus Just Left Chicago...
Just ran the numbers and over half of my clients are competing at major contests in the next 3 months. No matter if I'm talking with beginner or extreme elite athletes every single one of them will make the same mistake during meet prep. "This week I need to take contest weight/a max to see […]
9/29/2022 When there aren't a lot of exercises...
Whenever there are only a couple of exercises in the day's workout, you had better plan on a tough one. Today is no exception. Every minute on the minute for 50 minutes you have to perform TWO Pull-ups and Two Chin-ups. That's it! Seems pretty easy at first, but by the halfway mark the hands […]
9/28/2022 Difficult Roads Often Lead to Beautiful Destinations.
One day you will tell your story of how you overcame what you went through, and THIS will become someone else's survival guide. So you can NEVER give up! Today's Training: Prowler: 10x40xwt+50 lbs Dynamic Squat: 10x3x50% Dynamic Deadlift: 10x1x50% GHR: 2x10 Reverse Hyper: 2x10 Fwd. Stepping Lunge: 2x10 Side Flex Abs: 2x10 4-way Neck: […]
9/27/2022 Check Your Equipment
On my commute into the gym this morning, I was pulled over not by ONE Police officer but by TWO cruisers. For what? Apparently, my rear light had gone out making it hard to see me. Mind you, I ride at 4:00 AM and it's dark for sure, but I'm lit up like the Star […]
9/26/2022 Dynamic, Chains and Bands...Oh my.
I've witnessed a lot of people coming out against dynamic work, especially with the use of chains and bands. "The research says..." yadda yadda yadda. Here's my take. A LOT of people have gotten REALLY strong using the Conjugated method. I've used it in my program for the past 20-something years and I will say […]
Managing Fatigue With Running and Lifting
With running, lifting, and living an active lifestyle in my 50's it's all too easy to get overtrained. This is how I manage my program.
9/24/2022 Don't Talk Politics or Religion
It has been said if you don't want to "rock the boat" then don't talk about politics or religion. In my gym, especially my program, we don't filter ANYTHING and talk about EVERYTHING between sets. (If I'm not coaching a technical point) I also maintain since this site is actually Dave's business that I would […]
2/23/2022 1000 Rep Arm Day
Like clockwork, we need to blast the arms once a month with a thousand reps. No one and I means not one cotton pick'n person left without a magnificent PUMP! Today was no exception. Veins popping like road maps, muscle density that rivals the folks found on Jupiter, the group walking out looked unbelievable. Put […]
Back Pain? Maybe Try This
If you've talked with me much this year, 2022, you'll know that my back has been a crazy mess. I can't tell you how much pain I'm in because it doesn't feel like anywhere near the worst pain I've ever been. Every disc in my back (from neck to sacrum) is herniated front and back, […]
9/22/2022 Training Your Mind Can Cause Brain Damage.
I'm kidding, well maybe not. I've been on a rampage to toughen myself and those around me that will listen to get "Mentally Tough". I stopped seeing adversity as a thing that has to be awful and turned it into a "learning" experience. Change your thoughts you change your habits. Start viewing heavyweight as lightweight, […]
9/21/2022 Do You Want Things in Your Life to Get Easier?
"The more disciplined you become the easier life gets. The higher degree of discipline, the greater your success will be" ~ Vishwas Chavan Today's Training: Prowler: 15x40 yds in the rain. Anyone that has any experience at all pushing the Prowler, understands that wet surfaces don't make it easier. On the contrary...the Prowler HATES wet […]
9/20/2022 It's All in Your Mind
Whatever you hold in your mind will tend to show in your life. If you continue to believe what you've always thought, you will continue to act the way you have. "If you always do (act) what you've always done, you will continue to get what you already have" (The definition of insantity). If you […]
9/19/2022 Do you want it?
You can't expect to succeed if you only put the work in on the days you "feel" like it. Today's Training: *Run: Sprints; 16x50 yds *Cycle: Commute; 25 mins. I inflated my tires. Small bead=Greater speed Prowler: 10x40xHEAVY GHR: 2x30;1x10 Hex Bar Deadlift: 2 RM Reverse Hyper: 4x10 Suspended Knees to Elbow: 70 reps in […]
9/16/2022 Mindset
(noun) "The driving force in the quest for success and achievement. A mindset that combines discipline, strength, confidence, and ambition is a powerful mindset. This can achieve anything it sets its sights on." Today's Training: *Cycle: Commute; 27 mins Concept II Row: 15 mins. DB Row: 3x6x Heavy Lat Pulldown: 3x6x Heavier DB Pullover: 2x30x […]
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9/15/2022 Discipline...
Discipline is a noun that means doing what needs to be done even when you don't feel like doing it. If you come to me and tell me you're tired, I'm going to tell you "go get it done, tired!" Today's Training: *Run: Sprints; 5x200 yards w/100-yard interval rest *Cycle: Commute; 28 mins Prowler: 10x80 […]
9/14/2022 Significance...
In my entire coaching career, the best piece of business advice I had ever received is STILL to greet EVERYONE in the gym (regardless of who's program they might be in) and say goodbye to them. Do it by their name, if you can, and if you forget their name, give them a really cool […]
“People with great passion can..."
My friend Linda sent this to me and it resonated within. “People with great passion can make the impossible happen.” ---Linda Pinter. I get to witness on almost a daily basis people do great and beautiful things physically because of their "Passion" to succeed at a goal. I've said, Success is the progressive realization of […]