Grip AND Triceps!

DOMS. every. freakin. time.

ANOTHER use for the yoke bar!!!!

I emphasized the deceleration of the muscle or the "negative" movement in today's workout. To do a proper negative rep I have the athlete hold and let down or lengthen the muscle without any loaded concentric contraction. For example, a negative chin is done with a box height that when standing on it, the athlete's […]

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I have always figured that if something terrifies me at the same time amazes me, then THAT is something I need to pursue relentlessly with feverish perversion. Today's Training: Bike: Commute: 30 mins Dynamic Effort Squat: 10x2x55% Dynamic Deadlift: 15x1x55% GHR: 4x10 Fwd Stepping Lunge w/ knee touch: 4x10 Hip Extension: 100 consecutive non-stop reps […]

I can't tell you how hard it is to get people to maximize their grip while doing ANY bar work of any kind. I can bark until I'm blue in the face...Grip the bar harder than necessary. Create the TENSION that is needed to move weight FAST. Look...If your hands don't put marks into the […]

Most of you know that I came home last Thursday to a family that tested positive for Covid. They looked like hell and sounded worse. FAK! How can the vaccinated get this thing? So, to be safe, I tested and came up POSITIVE as well. The difficult thing here is for me to understand, I […]

Bodybuidling is a selfish sport and even more selfish to people who don't understand anything about bodybuilding. Good luck trying to explain it.

Mon TTF Lower Warm up. Belt squat 4x4 BW lunge walk 4x4 Ab machine light 4x4 stretch Tues Walked on treadmill for 6min. Wasn't terrible out of breathe TTF upper warm up DB bench 10lbs 4x4 Lat Pull down 4x4 DB curls 4x4 stretch  Thursday TTF lower warm up Echo Bike 6min. Breathing sucked again […]

If you can't touch it, it don't matter if you can press it.

So you don’t die!

Seems my wife brought home the flu the other day and exposed us all to it. She feels horrible. So I took the home test and both my son and I tested +. The weird thing is??? I don't feel bad at all. I have the sniffles but I thought that was more from the […]

This is a progression idea that I’ve been thinking about for our summer training.  It’s based off of what I do in-season.  It’s nothing magical.  I’m just sticking to a couple basic ideas that seem to hold true regardless of your goal (athlete, lifter, suburban commando, etc…). In this case, this progression is for football […]

I have been around some of the strongest people in the world. A five-hundred-pound bench is quite common amongst many of my peers. Heck, I have seen 1000 lbs go up on a multi-ply bench press and it is quite impressive. Today we were benching and I was still getting a charge out of some […]

A day dedicated to conditioning... Today's Training: Daily Mobility Warm-up Concept II Row: 5000 meters for time AirDyne: Tabata: 10x20-10-20 Dun

Yesterday was Easter Sunday. I slept in (until 5:00 AM) and then woke my family to wish them all a "Happy Easter". Now considering that my household is Jewish, this becomes quite funny. Regardless, being the only Christian in the house, I decided that it would be fitting to Push the Prowler in recognition of […]

Power is different than strength and is a perishable skill. This is how and why I train for power.

There are a lot of variables and many facets to gaining muscle, losing body fat, or doing both at the same time (yes, you can do both at the same time). However, there is one thing that stands out above everything else and if you focus on it and look for it, you will be […]

I like to create tension. No, not that kind that you get with all the drama but the tension that is used to create more muscle innervation. To do that, one of the easiest methods I find helpful is to "over-grip." or "choke the shit out of..." every bar that you hold. We could use […]