I am quite sure that some of you will be irritated that I'm not posting pictures, yet. I will get to that but not until I'm leaner. We all have our shit and my shit is that I don't post pictures until I'm much leaner. I have high expectations for myself, and I refuse to […]

What if you can’t do even one?

...I never know what those fuckers are planning. Today's Training: Bike: Commute: 25 mins Supermans: 20 reps Prone Scorpions: 3x5 to each side Pull-ups/Chin-ups w/ hang stretch at the beginning and end of EACH rep: 5x1 of each Squat: 8x8x +10 lbs more than last week RDL: 8x8x +10 lbs more than last week GHR: […]

We teach the setup of the bench by retracting the shoulders and depressing the scapula. Then we put any significant weight on the bar and that goes right out the window with newer people. As a verbal queue, we might say, "Put your shoulder blades into your back pockets", and then the bencher forgets "LEG […]

Today's Training: Bike: Commute: 24 mins Run: Sprints: 10x50 yard x 75% Supermans: 30 reps Prone Scorpions: 3x5 to each side Single Leg Lifts on a foam roller lengthwise: 30 reps no hands on the floor Double Leg Lifts on a foam roller lengthwise: 30 reps WITH hands on the floor Concept II Row: 15x15/45 […]

This little tidbit has helped me with my weight loss tremendously over the years.

March 14th Safety bar squats. 3x8. 75lbs. Still Tough aka Didn’t have To stop after every rep this week. Step-Ups. 3x5 each  Leg. BW DB RDL. 3x8.  25lbs all sets FRONT PLANK. 2sets @25sec Echo Bike. 6min. 1.50mile.  Was exhausted from the lift and travel this weekend. March 15th Treadmill.  6min total.  Walked on the new treadmills felt good.  3.5MPH 5min.  Then […]

After a sleepless week and the time change, my body and mind "hit the wall" on Friday. Many people were inquiring as to how I was feeling, and I appreciate everyone's concern. It's nice knowing that many really do care, but I wasn't sick, no illness, no injury, no covid, no STDs, nothing but old […]

Everyone’s Irish on Paddy’s Day

Today is Thursday and we traditionally do squats perhaps a deadlift mixed in and punch throats. It's one of the BEST days of the week. One of my female participants has a very stressful position in the healthcare profession at one of the busiest hospitals in NorCal. Sleep is always a determining factor for her […]

The details of my cut phase

Once again, I've gone missing in action here at EliteFTS. I could lie to you and say that it was not intentional but to be honest, it was. Over the last little bit I've distanced myself from as many things as possible THAT HAVE MEANING. I haven't really written or made any purposeful videos in […]

In my gym, I encourage conversations about "touchy" issues. It's been said to avoid conflict never should we talk about Politics or Religion. Hell...we get right to it most days, especially in this climate of change that is happening. A lady today began with her opinion of a political subject and then she stopped as […]

This is a great bench builder!

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SO00 much YOKE!!

If you want to get bigger and stronger this is probably one of the most important rules and it's the hardest to follow.

We just finished out Winter Team Training.  As usual, we didn’t follow the plan exactly as it was written.  The plan got us going in a direction and adjustments were made along the way.  Nothing out of the ordinary.  And nothing we did was terribly innovative or fancy.  Yet, somehow, it worked? The Winter was […]

What in tarnation trickery is going on HERE? Yea, it's my way of combatting the "Cherry Picker". You know the ones that hate to do the conditioning part of the "Strength AND Conditioning? So I randomly will pick the day and send it out. Today was that day... Today's Training: Run: Speed Play three miles […]

Hyperaemia for your lumbar!!