My EARLY morning crew has the best attitude along with pretty much the same warped sense of humor and general well-being as I do. Well HECK, who else gets up on a daily basis the time we do to get our training done and then hang out with each other just to make fun of […]

Everyone wants to be a "Balls to the Wall" kind of gymgoer. I am sure "NO ONE" trains harder than you, or is as INTENSE as you. We all want to break our PRs every time we chalk up and tighten up. As true as that might be, it's a ridiculous thought and needs to […]

I tell my family often, "you either make a decision or one will be made for you." You get up every day and have to make a life-changing decision, "Are you getting out of bed to be mediocre?" If so, you might as well stay right where you are. On the other hand, if you […]

It's supposed to get up to 108 today and 114 tomorrow in the Bay Area of California and I decided to get it done early Sunday morning while it was still cool. Now early is a relative term as I usually am finished with my personal self-training by 5:30 or 6:00 o'clock, but I rarely […]

Mental toughness doesn't guarantee you'll win, but without it pretty much guarantees you won't. Today's Training: *Run: Sprints; 12x60 yds *Cycle: Commute; 26 mins Negative Chins: 3x3x50 lbs Negative Dips: 3x3x90 lbs The minimum time of decent is 30 seconds Chin-ups: 3x As many reps as possible Set 1: 21 reps Set 2: 16 reps […]

"Unfuckwithable: (adj) When you are truly at peace and in touch with yourself, and nothing anyone says or does bothers you, and no amount of negativity or drama can touch you." Today's Training: *Cycle: Commute; 28 mins *Prowler: 10x80 yds x + 20 extra lbs Dynamic Squat: 10x2x wt v. heavy bands At the same […]

Give your joints a break with this variation.

Small variation for big results!

How to set up and perform belt squats for time for athletes.

Banged Up? Try these!

Motivation is bullshit. It comes and goes. However, when you are DISCIPLINED and DRIVEN, whatever is in your way will get annihilated. Today's Training: *Run: Sprints; 10x100 yds *Cycle: Commute: 19 minutes I tried a new route. I seriously thought it was longer than my usual one, but apparently not so... Dynamic OHP: 10x3 Hang […]

In some cases.

Not many people really care about you. They'll ask or comment about you simply because they are curious. Don't let them affect your decision-making. You'll suck at EVERYTHING in the beginning. Time will reward you with what you deserve. No matter how good or bad your life is at the moment, time will pass. People […]

I can't powerlift like I want and I don't want to compete in bodybuilding so what's a meathead to do... Powerbuild!

Learn how to let go and move on Stand firm on your core values Embrace and stay cool with change Control your thoughts. Happy ones= Happy life Don't be an asshole Be happy for others Allow yourself to be ok with making mistakes Listen to your "inner" voice When in charge; TAKE charge. Be responsible […]

Sometimes there's physical struggles to overcome. Unfortunately, sometimes those bleed into mental struggles as well.

Your face. I'm done. 2 words for this coach log. See you next week.Seriously, your face does irritate the shit out of me but there are other things that irritate me, too. Some will say that trenbologna sandwiches make people irritable (if you don't get the reference, that's on you). After competing for as long […]

Mental toughness is when you can find fuel in an empty tank. Getsum Today's Training: *Run: 5K; 29 ish minutes *Cycle: Commute; I was tired 31 minutes All reps are negatively accentuated. DB Row: 4x10 Pull-ups: 10x3 Chin-ups: 10x3 DB Pullover: 4x10 BB Curl: 4x8 Dips: 4x10 DB Preacher Curl: 4x8 DB Supine Tricep Extension: […]

Up the Ante make sure that you persist until you succeed. Bounce Back Quickly From the Unexpected almost 100% of the time, things won’t go as planned Train For Mental Toughness by Visualizing Whatever goal you’re trying to achieve, visualize yourself persevering, getting over obstacles, shutting out your inner critic, and ignoring naysayers. Recite a […]

It sucks.