18 June 2014- End of last week and into Strength Week

13 June
0530 hrs

Sled Drags 2 x 100 m x  90 lbs (no rest just turned around)

Box Jumps 6 x 1 x 24"
Depth Jumps 6 x 1 x 24"

Sumo Speed Pulls 
1 x 2 x 135
9 x 2 x 155 lbs
Reverse Hyper 3 x 10 x 70lbs (3-3 count)
GHR 3 x 17 (to failure, 2 min rest)
Leg Raise 3 x 7

*Due to work I was unable to make it to my Swim Session 6 hrs later*
The speed pulls decent. My hip is coming along nicely and i am able to get into position easier and if i drift slightly i still get discomfort but not nearly as much as it has been. I have also been doing a lot of extra glute work through out my day. Now i need to make time to roll out my adductors and abductors. When doing the reverse hypers i make sure to switch sets between feet together and feet apart which changes the emphasis slightly. i was pretty stoked that i was able to do so many GHR's at once. they have definitely come along way since i first taught myself how to do them a few yrs ago.

14 June
0800

Pull Ups 10 x 3
Speed Bench 
1 x 2 x bar
9 x 2 x 95 lbs

I alternated between these two exercises. A set of pull ups, 1 min rest and then a set of bench, then 1 min rest and then back to Pull ups. until completed. This was first day back doing pull ups so i wanted to start on a strong, full, completion session. 20 will fall by Christmas, if not much sooner.
Much Slower  pace after Bench and Pull Ups were completed
Rear Delt Rows (standing/EFS Strap) 
1 x 40 x 65lbs
1 x 33 x 65 lbs
1 x 40 x 65 lbs
I apparently had to get my head on straight after the second set.
Oly bar Curl (AMRAP)
1 x 115 reps x bar
This AMRAP set felt decent enough. I paid for it Monday night when the DOMS kicked in though and i could barely straighten my arms for 2 days. HA! The other thought i have had is that every time i break 100 reps i will add 10 lbs. So next week after Pull ups the weight is up to 55 lbs until I break 100 reps again. i don't expect a lot of jumps but it will be interesting in the next 6 mths how much i can grow and get strong(er).

Banded Glute Work (Black) 2 x 17 x Black EFS Mini band
45 Deg Back Ext 1 x 18
45 Deg Side Bends 1 x 18
One Arm KB Swings (1 Min Work /2 Min Rest) 3 x 1 min x 53 lbs
Ab Wheel 3 x 9
Wipers 3 x 9

Solid Pull Up /Silver Back Saturday. i will not be turning this into a crazy calisthenics day. Wenning's Program is Monday to Friday which i will be following and then doing my Pull Ups on Saturday when i am fresh in their own, low volume session with maybe a short duration KB session thrown in depending on Energy levels. Today's KB's were in the program but i will keep them on Pull Up day in a short duration session just to get some extra reps in doing Swings. That 15 min Goal is just around the corner.

Observation: Why do people pull the 45 deg bench and the GHR bench out from the wall? it is not like there is any movement from the equipment and the way they are situated they do not interfere with people doing movements on them.

16 June
0550 hrs

Sled Drags 4 x 40 yds x 160 lbs
KB Swings 3 x 1 min x 53 lbs (1 min rest)

Sumo DL (1 RM) Double Over Hand
1 x 1 x 135
1 x 1 x 185
1 x 1 x 225
1 x 1 x 275
1 x 1 x 295
1 x 1 x 320 lbs
This is 5 lbs heavier than at the seminar a month ago. It is a PR Sumo DL and a PR Double Over Hand as well. i hit the numbers for the day so i shut it down. Technique felt even better than the few days previous and flexibility was better. The Weight moved very well off the floor.
Straight Leg DL (2 Min Rest)
3 x 10 x 30 lbs
Noticed a pain /tightness in my Glute /Hamstring tie. When i saw the Physio later this morning she mobilized my hip and the tight feeling was going doing this movement. So i know what to do when i feel it next time.
Standing abs (Rest 1 min)
1 x 20 x 100 lbs
1 x 20 x 95 lbs
1 x 20 x 85 lbs
I really pushed the weight on these sets as instructed, i thought i was going to tear my abs off near the end of every set.
Single Leg Squats 3 x 6 x 20 lbs

6 Hrs Post Workout:
Prowler Push 10 x 40 yds x 70 lbs in 10 min.
This sucked. Happy i got it done.

17 June
0550 hrs

Rear Delt Rows 1 x 21 x 15 lbs (stiff just figuring out how stiff)
3 x 21 x 20 lbs
Bench Press 1 x 100 reps x 60 lbs (adding 10 lbs next time)
Considering i had to pull out the horse liniment and wrap my biceps i had no idea how this was going to go. This was the worst day for the bicep DOMS i spoke of.
DB Bent Over Rows 3 x 6 x 95 lbs (2min rest)
Tricep Pushdowns (fat gripz) 2 x failure x 110 lbs (1 min rest)
This was a touch easy so i will add 5 lbs next time.

Rear Delt Rows (Standing /EFS Strap) 4 x 20 x 90 lbs

Banded Shoulder Series (red) 2 x 9 x Red EFS band
External Rotator Work 2 x 5 lbs x 15 reps

Head Harness 
1 x 17 x 25 lbs
1 x 17 x 50 lbs
2 x 7 x 50 lbs
1 x 7 x 50 lbs drop set -----25 reps x 25 lbs
Neck Crunch 1 x 25 x 25 lbs (maintain balance)
This is simply extra energy, wanting to do Neck work and get back in the head harness.

18 June
0605 hrs

ME Floor Press (3 RM)
1 x 3 x Bar
1 x 3 x 95
1 x 3 x 135
1 x 3 x 155
1 x 0 x 185
My right rear delt was a little tight when i woke up. slept on it wrong. strained something yesterday. really it does not matter. i rolled it,stretched a little and got on with Floor pressing. Why is it important? Well on this particular set as i was lowering through my normal sticking point (on the way up) i lost tightness for a split second. In that split second the bar dropped to floor. I wasn't hurt. i laughed. got up. put the bar back and got a drink. i then put my F**KING HEAD BACK IN ORDER. Which seems to be a problem a few times in the past week for f*ck's sake! I then proceeded to do what i knew was in the tank for the rest of the day
1 x 3 x 185
1 x 3 x 195 ( i got a spotter for this one just in case)
The rear delt started to be angry so i called it there since it nearly caused me grief once already.

50% AMRAP 1 x 27 x 95 lbs
Cable Lat Pulldowns 
1 x 12 x 195
2 x 12 x 175
1 x 12 x 170

Rope Push Downs (1 min rest)
1 x 1min x 85 lbs
2 x 1 min x 70 lbs

External Rotator Work 2 x 15 x 5 lbs

Went out to the gym and did some hip traction and hand stand practice.  and then stretched. My RMT also gave me some hip isolation drills that allow me to get things to stabilize out of their normal movement pattern. Seem to be helping my over all posture and stabilization as well.

tomorrow is a fast Prowler session, 30 min of a near death experience probably and then Friday is a short but intense 20 min session. Which works out as i will not have a lot of time the next few days. Going to be helping out at a community Range event for Pistol shooters.

I also had a day last week where i swear all the X-fitters in my gym read the same "work-out". Separately they came in over the hour or so i was training. They would come in, row for less than 10 min and then leave. Must be a deload day or something. Just a rarity to see all the random X-fit enthusiasts do the same thing when they don't have trainers or any way to be on the same routine, other than the main website i guess.

Keep Moving Forward, Keep Getting Strong(er)

11 June 2014 - Back from out west

I was damn living like a Savage Barbarian while i was away. 

So i made it home safe and sound. Parts of my time away was fun. other parts frustrating but very manageable. I got sleep, food, and i was not soaking wet most of the time so i was pretty well off. I got some rehab squeezed in here and there but no actual trg. If i was away for longer i probably would have linked up and trained with a few of the dedicated animals around camp who either brought there own weights or made some while they were in the Camp.
I was content to do rehab with my bands (LOTS of Glute activation stuff) and do lots of walking. Lots of Walking. On average we walked a minimum of 6km a day, some days more like 13 or 14km in a single day. not to mention i was on my feet from before sun up to sun down initially.
When "business picked up" things changed but then i was wearing 20-30lbs of kit, hauling water jerries, fule jerries, ration boxes, etc. I was active but not gym active. I did not feel too worse for wear this week when i got back in the gym.
i came home with a raspy death rattle hack /phlegm chest so i slept as much as i could tolerate the first 3 days i was home. Then Tuesday morning i had enough lazing around. I will say this though going from rations to actual cooked food has never been easier. I started my magnesium supplementation when i got home, over dosing slightly, and i feel right as rain. i am down rough 10lbs due to the increased activity, change in daily routine, and the fact that having 6 food choices for just over 2 weeks will eventually lead you to eat much less than you normally would. Oh and very little junk or booze while away as well. So back to the focus:

Somehow i have my doubts he said this. Lol.

Tuesday
0545 hrs
Sled Drags (waist strap) 4 x 100 m x 90 lbs (using the imitation Prowler)
Warm things up, stretch things out actively, and build some General Phys. Prep (GPP)

Banded Shoulder Series 1 x 15 x Red EFS Band

SSB Box Squat (1" above paralell)
2 x 5 x Safety Squat Bar )for arguments sake the bar weighs 45lbs)
2 x 5 x 135
1 x 5 x 185
1 x 5 x 225
1 x 20 x 95
1 x 15 x 95
*ALL Sets were done with a Black EFS mini band around my knees

So going into this my hip felt normal and good. No swelling or inflammation, things seemed to be firing in my glutes and hamstrings. By the set with 225 lbs i could tell my left side was starting to fatigue, i could hold technique but it as time to shut things down. I did the two drop down sets with 95lbs to re-enforce the knees out technical change and to make everything work a little more with less weight.

GHR 9, 11, 11
Reverse Hyper (feet apart) 2 x 8 x 120 lbs
AB Wheel 2 x 13
TKE's 75 reps each leg
DB Single leg toe touches 2 x 6 x 40 lbs (ea hand)
Step Ups 1 x 11 20 lbs (ea hand)

Trying to focus on weak points. Next week i will do the DB work first. I was disappointed with my balance and lack of strength and muscular endurance with both the DB exercises but now i have something to work on. I am sure as these exercises get easier my main lifts will go up. I am planning on getting together with a few different people to get them to either video my squat or at least watch and critique.

I learned a lot at the end of April from Matt Wenning and Dave Tate, now it is time to apply those lessons and gain something from it.

Spent the rest of the day shooting paper on the range.

I can tell today I really stressed my Hamstring and glutes where they tie in together. A little more sore on my weak side which is to be expected i guess. My hip is mildly sore but now knowing to do the glute work the hip discomfort is manageable. I see the RMT on Friday.

Wednesday
0620 hrs

45 Deg Back Ext 1 x 20
45 Deg Side bends 1 x 15
DB Rear Delt Rows (Chest supported) 4 x 20 x 25 lbs

Bench (Medium Grip)
2 x 5 x bar
1 x 2 x 95
1 x 2 x 115
1 x 2 x 135
1 x 2 x 155
1 x 2 x 185
1 x 2 x 205

Called it there. I wanted solid reps. I probably could have grinded out 215 lbs but there was no reason to bother today. The limiting factor seems to be my wrist strength. The Changes that were made to my Bench by Matt Wenning have cleaned up the upper back  issue. But the proper technique requires that my wrists be neutral. This is something i am sure will come along quickly and i will go wrap-less as much as possible to further facilitate the process of making the little weaknesses strong(er). I was happy because there was nothing funny with my left shoulder going on, the bar path was straight up/ down, and the weight stayed over my wrist and elbows. These were all key factors that i need to focus on. When the little weaknesses catch up the big weights will come.
I will say this, with the minor changes in my bench technique my triceps fire differently while stability in my elbows feels increased. This is something else i will need spotters and lifting buddies to keep an eye on to make sure i am not creating new grooves or trying to work around weaknesses..

DB Bench 2 x 2 min x 25 lbs (2min rest)
Db Rows (knee up & holding onto Bench)
1 x 10 x 65 lbs
1 x 10 x 75 lbs
1 x 10 x 85 lbs

The DB Bench for time was a new experience. I did count the reps to see the difference between sets for myself. This is directly from the new template i am working. I can also see how this will help shoulder health and keep things moving smoothly. I have not done DB Rows in awhile so i was reminded of two things. One they are damn near Cardio when done heavy and fast. Two i have a love /hate with how they seem to kick my ass. Out of the comfort Zone.

OR you puke and then pass out from the DB Rows!

Tricep Push Downs (Rope) 1 min Rest
1 x 21 x 110
1 x 11 x 125
1 x 9 x 110
Rear Delt Cable Rows (Standing /Wide bar /to Chin)
4 x 20 x 70 lbs
Banded Shoulder Series 2 x 15 x Red EFS Band
KB Swings 2 x 1 min x 53 lbs (2 Min rest)

Finished up with some tricep work. I messed this up a little. I find any Arm work after being out of the gym for an extended time always seems to create a weird strength curve, which i forget about everytime it seems, Lol. Strong from the "farmer conditioning" i was doing but there is no direct bicep /tricep endurance when isolated.
The Rear Delt Rows are a new exercise for me. I enjoyed them. I was able to hold the contraction for a 1 sec pause which made my rear delts contract a little harder.
KB Swings are not in the template but I have a summer goal of doing 13 min of KB swings by 1 Sept so i am working the volume in where i can.
KB Swings also fit the bill for my Glute /Hamstring weakness. They will increase my conditioning overall (if i don't get to crazy about doing them too much). My Low back will get strengthened as well. They will tax my grip which i mentioned is a slight issue with my Bench. So for now at least they are a multiple benefit exercise as long as i keep using them intelligently and don't over use them.

So where am i headed? What am i doing with my training? How do i achieve the long term goals while staying true to the underlying philosophies that have gotten me to this point?

I have adopted Matt Wenning approach laid out in his book. i will follow the template he has laid out as close as i can. The man has a Master of Science in Sport Bio-mechanics and is one of the best Powerlifters /strength coaches of his generation. So i will follow what he has laid out as best I can and make adjustments (while still seeking the intent) when it is required, not when i simply don't want to do something.
In fact that is part of the fun of a new template. not since i first bought Wendler's 5/3/1 when he first released it so many years ago do i feel like i have a new way to forge ahead.

Wendler's program has worked wonders for me. But after nearly 5 yrs it is time for a change. Let someone else's program push me out of my comfort zone. That was thing, 5/3/1 was comfortable to me. In order to progress this is required. The basic template i have seen before in a few other's programs and it has similarities to what i was doing before just more structured for what i want to do right now.

I am going to spend the next 3 mths creating some balance and stability in my strengths /weaknesses.
 I am also going to be altering and focusing my conditioning. I am not becoming a triathlete, Far from it, i am simply going to focus my conditioning with a little more specificity. Lastly there will still be a heavy focus on Squats, Deadlifts, Bench, Standing OH Press, and Pull Ups because those are the staples I swear by and will always live by. I also have some other martial skills i need to bring back into my life at least in a skill/ practice aspect initially, with time they may become a focus again.

I have reviewed the notes from the seminar.I have gone over the corrections and weaknesses I need to correct in order to progress. I had a lot of time to think while i was away (no Cell, TV or Internets). It is with Nervous excitement I am once again moving forward. I am Injury free, the next 3 months will give me feedback. The first steps have been made, no reason to stop now.

Keep getting Strong(er), Keep Moving Forward

04 May- LTT8 The After Math part 2

Saturday -I woke up with excitement and a little trepidation. Last year when i went to LTT6 i was 6 mths post Op. So i guess i had a built in excuse to suck. This time there was no crutch and i was going to get torn apart. Time to be humbled, learn, and then move forward.

Ok so who were my coaches? Dave Tate & Matt Wenning

An experienced lifter would be intimidated by that duo. The excitement came because there was no way i would not improve.
Driving to the Compound i gave the young kid who traveled all the way from Scotland to be at this seminar. It was good to have someone to chat with so as to not let my own mind take over on the drive to the Compound. The added Bonus is that Tom was also in our group of trainees. Upon arriving the Nasty group was already underway, they were going through a simulated meet day. from what i was able to see throughout the day there was some very impressive Lifting. I watched one guy Squat 7 plates aside and make it look like a warm up he moved it so fast.

The Compound shortly after my arrival

It turned out when our group got together i had a few people from the LTT6. So it the familiarity helped all of our nervousness. We all wanted to be there to learn and improve but to humbled in the process is tough for anyone and i commend all the attendees that came out.

I have been fighting my left Hip for nearly 8 mths. I have been working with my RMT to correct the issue. It had gotten to the fact i could not squat due to the pain /discomfort from day to day. I had started squatting again at the direction of Harry onto a high box to avoid the pain but keep weight on my back.

Dave and Matt went through how to squat onto a box because it is the easiest way to teach and correct squat technique. When it came my turn to squat it felt like i was hyper aware of my left hip. I set up as directed (or tried to) and then Dave would correct the minor things i still had to learn to correct. Down to the box, bump!
"Feel that? that is your hamstring weakness" Dave Tate
back up, a little tighter, down and up. 

Dave and Matt Coaching the Squat

The crazy part was. NO PAIN. Simply by correct my technique my pain /discomfort was gone. Now the weakness reared it's head as the session wore on. I fought through as best i could but it was good because it allowed Dave and Matt to Assess things and give me feed back on my hip issue

All day Matt Wenning stressed one over riding factor and it sunk home from the very first time he said it:

"Train your Weaknesses, it will make you strong(er)" -Matt Wenning

Matt Wenning imparting Knowledge Bombs

After the Squats Dave and Matt Covered some Accessory movements they use and highly recommend to re-enforce proper Squat positioning by moving into a different position so as to avoid the wear and tear of the movement on the joint but with still re-enforcing the muscle strength required to hold the proper position.

Next up was Bench. Dave had Mike Mireles who was in our group, has his own gym (High Performance Fitness) and has been to a few LTT's. Mike did a great job, it was like watching a Dave Tate Bench video. Dave Commended him and then they took the pressure off Mike. Matt and Dave added a few more minor technique cues for us to focus on.

The biggest take-a-way that Matt hammered home was wrist position (neuatral), elbow position (under wrist) and Push the bar in a straight line.

When things started getting heavy my left shoulder started to show up, to the point where Matt asked if i have had shoulder issues. I told him about last summer and the past yr. This upper back weakness showed up again later and i know how to tackle it.

David Allen, Myself, Dave Tate.
I really need to learn to smile for photos

Last was the Deadlift where Matt had us Pull Sumo and Conventional and then when things started to get heavy he had us pick one or the other and then continue to lift. I managed a very fast Sumo of 315 lbs. I could tell that my hip was not liking the Sumo DL positioning, which tells me i need to train more to strengthen my hip and glutes. I shut Sumo down there and then carried on with Conventional. I got to 455 lbs before my weakness should up again. When i went to pull 455 my entire upper back collapsed. Everything before that was nice and smooth

So ultimately i walked away with what i really need to hammer home to improve my lifting. Upper back, and Lat work. Glute, and hip work. This is great and I know where to go from here.

During the day i did get to see a few of the other groups lifting and training.

Bob Youngs & Harry Selkow - Both of these guys have learned a long time ago to live in the moment and are consistently happy. Seeing Bob Youngs all weekend when ever he smiled he smiled with his eyes, he gets it, what is important to him in life. Harry is the same way. It came out in how they inspired, taught,  and entertained their various groups of trainees. Watching Harry Coach is part Sideshow and part education but all intensity.

Matt Rhodes & Vincent Dizenzo - These guys are a dynamic Duo. I should also mention Matt was 3 weeks post Op on his hip. His dedication to EFS and to passing on knowledge is intense and shows his passion. He did a great job all weekend articulating and educating what he wanted both during his lecture and during his group sessions with Vinnie. Of course having Vincent, CLHS, who is a 600 lbs bencher in THREE weight classes would be insane for any one to get instruction from.

Q&A - I was given the honour and chance to ask 2 questions. The first one i totally butchered Joe Schillero last name to my nightmare (which for some reason even as i was saying it i knew i was saying it wrong but could not stop my mouth.) It did cause massive laughter with JL Holdsworth who has been giving Joe a hard time about how people mis-pronounce his name all the time. Joe was more miffed because JL will be giving a hard time for another 12 months. I talked to Joe afterwards and he was cool. I am super proud of all he has done especially in the last year. Him and I were in the same trg group at LTT6 and now he is an author with EliteFTS and was one of the coaches at the seminar.

Proof that Joe and I are still friends after the Q&A

The answer to my question: "Discovering how big Training environment is to my own training and learning." Got it Joe I will be mixing things up over the summer.

My Second Question was for Matt Wenning: "In the Army there are guys who like to run and guys who like to lift. What i always stress is that Conditioning comes and goes. But strength takes a long time to build so when things get busy keep trying to just get stronger"

Dave wrapping up the seminar.

Dave finished up the Seminar by answering a few questions, some that were asked of him earlier and some that he wanted to put his twist on.

"When i hear people ask about motivation what i hear is an execution problem. I usual ask them what there execution is like. Usually it fucking sucks." -Dave Tate

This answer has been ringing in my head for a week now. out of everything i learned this weekend if i don't continue to work on my execution none of what i learned will matter.

He also talked about why this is the last LTT Seminar. Where things are headed for Elite FTS and the Family /Team of EFS. What he has entrusted or challenged them with. Dave has started a legacy that has affected a lot of people in very positive ways. He has had a huge impact on me, my life, and my training. I thank him for that. I look forward to what is to come from EFS. But most of all I look forward to what I am going to be accomplishing in the future. Thanks to EFS, Dave Tate, Mark Watts, and the entire rest of the Elite FTS Staff for another amazing experience.

Myself and Odin aka Harry Selkow

29 April 2014 - After math of LTT8 Part 1

So i have decided i will get back to writing. Just in time for me to leave for a month. But when i am home probably 2-3 days a week.

So last weekend was the Learn to Train seminar 8 in Ohio, if you recall i went to Learn to Tran 6 this time last year. Once again it was a phenomenal experience. A lot of fun, laughs, and education. I walked away with a ton of info for my own training and another ton for anyone i train or work with who comes to me with questions from time to time.

They stayed home and enjoyed the sun.

WEDNESDAY
I got an email from Mark Watts regarding my group for the Seminar. I was excited and nervous at the same time. More or on that later. I did get to sleep though.

THURSDAY
Got off decently early enough for the drive (6 am). Decided this time because i did not have any detours to make that i would go over the border at the thousand islands, south to Syracuse and west from there. The drive took me about 10 hrs total.
2 things i learned:
-Bring music (or maybe i should get satellite radio) when driving through northern Pennsylvania as there is a 3:1 ratio of Christian talk radio stations to everything else. There is not much of anything else.
-if you don't go pee before leaving NY State you will not be able to go again until nearly Ohio.

I got into Ohio at about 4 pm, skimmed through traffic and despite the GPS telling me the Hotel entrance was on the opposite side of the building no real issue. When i checked Seminar Complimentary WiFi and Valet parking. Score!

Checked out the room, Checked into the seminar where i got an excellent schwag bag of goodies. Made a quick trip to Walmart /Krogers for snacks and then it was off to bed at a reasonable hour. I knew the day of knowledge bombs was going to be exhausting.

Matt Rhodes, Myself, Vincent Dizenzo,CLHS, The Supple Rhino

FRIDAY

Jonathon Mike - His topic was about Over training. He re-introduced me to a term i had forgotten, Over reaching. He laid out the Criteria between Over Reaching vs Over Training in an easy to understand way. As well as the concept of using Over Reaching intentionally if properly programmed. Great Presentation and you can tell the dude is a walking Encyclopedia of Training Knowledge. He does nearly have his Doctorate after all.

Scott Stevenson- Dude is tanned, Jacked and Huge! He looks like he could step on stage at any moment. Which helps a lot when he is talking about Peri-workout nutrition. He presented  a lot of interesting studies to prove different concepts and things to try. Some exciting stuff. I will be giving some of the concepts a try in regards to my own nutrition protocols for training. Some of them i was already headed in that direction I just need to tweak a few things.

Harry Selkow- Dude looks like Odin. I am very proud to call him my Coach, Mentor and Friend. If you ask anyone to describe Harry with a single word that  has ever spent 5 min with him, the only word you would hear is AWESOME. He really is a living embodiment of all things awesome. I caught him in the Hallway before he came into talk this year, so he didn't trample 4 people to come give me a massive Hug. As always we hug well into the "awkward" time frame. Now as for his lecture. He opened with the Lumber jack story which set the tone for his presentation and the general theme of the day. He has presented me with ideas to radically change my entire programming approach. I will be shifting from a smaller 1 month approach to a 12 month approach.

Harry entertaining and educating his group of trainees

JL Holdsworth - JL was the first presenter after lunch, the only presenter to go over time, and despite being right after lunch, NO ONE fell asleep. The Dude is very passionate and it came through in spades. He talked about the business side of starting and operating your own Gym. As well he told a few personal stories. He is right when he mentioned that his Moms In Love with Fitness was a tremendous idea, just the wrong demographic. His presentation was excellent even for those in the room like myself who don't have a business or are considering opening one soon. There was a lot of take-aways about life in general. Being Truthful, having a back bone, and presenting who you are while not making apologies for it. You will get more respect in the long run for not pretending to be something or someone you are not.

Matthew Rhodes - He spoke about trg Varsity athletes. He is the head S&C Coach at RIU. His training template had a lot of similarities to Harry Selkow's (great minds think a like) but with a few minor changes to fit his athletes. He also spoke about about the differences of coaching basketball vs Soccer and Male vs Female to get the required results. I took some very personal things away from his presentation that i will also be able to apply in my own life. Also of note Matt's Presentation is also a big game changer for me, combing it with Harry's Template is just what i am looking for. The biggest take away from Matt Rhodes' presentation: "1 Cup of Sugar you have Cheesecake, 2 Cups you no longer have Cheesecake" -Harry Selkow

Vincent Dizenzo - CLHS (Certified Lifter of Heavy Shit). The Supple Rhino. 
He covered the list of things you need to do to achieve your goals. Doing all the small things, every day.
Very interesting presentation. A great reminder that forgetting to do one small thing in a training cycle can spell doom for your goals, but would also giving you the necessary feedback to make sure you include it next time. i also got a great great acronym from Vinnie as well: NARP Gym :Non Athletic Real Person Gym.

Dave Tate - The last presenter. He decided to trash his original presentation or at the very least not use his slides show. What he proceeded to go through was pure gold, could have been a full day talk, and was the decision maker for him to release a 10, 00 word article on the topic.
Dave Tate's Guide to Supplemental movements
Watch the video or read the article and think. Just think about it for 10 min. It may seem stupid simple but how many of us are doing just this build or training upwards?

"You have the right to not agree, You have the right to be wrong too" -Harry Selkow

JL showing how damn strong he really is.

After the presentations i ran upstairs for 20 min to drop my stuff off, shower and quickly change. This was just enough to let my brain relax after a full day of knowledge bombs. It was back downstairs for the meet and greet. I got to talk or listen to quite a few of the attendees and coaches. I had a great time time talking to Matt Rhodes and 2 PL's from Alabama i think they were from. Both great guys. Matt Rhodes is a fucking funny dude, and then put him in a room with Vincent Dizenzo and the laughs are off the chart, pretty much the whole weekend.
I also got to spend some quality time with Harry Selkow and a few others of the team. i will stop name dropping. It was a great time, hearing a lot of these guys speak frankly and truthfully just like they do online was great.. I stayed until we were kicked out of the room. The next day was the lifting.

Keep Moving Forward, Keep Getting Strong(er)

15 /16 /17 Jan 2014 - Sprinting, Walking, stumbling forward

15 Jan 
0545 hrs

So upon getting up i could tell my body was a little tired. Just overall i could tell my shoulders were tired and stiff as was my low back. After getting to the gym i was in the bathroom and blew my nose. Only to have my left nostril start gushing blood. But you know what?.....

Training has to get done.  So i jammed some paper towel into my nose and got on with it. This is not that big a deal i don't get nose bleeds very often and it is my left nostril which is my busted up deviated septum so it is minimally effective on a good day.

45 Deg back Ext 2 x 11
45 Deg Side bends 2 x 11
Hanging Leg Raises 3 x 7

Chest Supported Row
1 x 15 x 45
4 x 15 x 75
Horizontal Shrug
1 x 15 x 75
1 x 13 x 50
1 x 13 x 60
1 x 13 x 45

Unlike last week i separated the Rows from the Horizontal shrugs. I did the Side Bends, back Ext, and Leg Raises as time fillers between sets. The Rows and Shrugs felt TERRIBLE. My Rear delts, rear rotators were fried and i could feel it.

Hard Run /Sprints 4 x 200 m (avg time 34 sec /lap)

Rest for this was approx 1 min 30 sec
It felt good to be able to do this without any complications. I kept things short today so as not to aggravate my hip /low back. I was breathing pretty damn hard but the pace was quick. I did not realize until after i done this in my merrell "bare foot" runners. Which i found even more impressive to not have any lingering issues with my knee. I could feel my foot near the end of the last lap, the one i dropped a fire extinguisher on last week and have also broken in 2 places. Not sure how i am going to proceed with this week by week but i need to increase it up to a mile at least for the session.

Head Harness 3 x 17 x 44
TKE's 2 x 23 x EFS Grey Band
Banded Head Pressure 2 x 20 sec x EFS Grey Band

After this i did some solid stretching of my hips and low back. After training my hip loosens up nicely and everything feels fantastic. The Head Pressure is simply placing the band on my fore head and walking forward and then slowly turn side to side to get the front of my neck flexing hard. Just trying to remember a little balance. Finished stretching, pulled the paper towel plug and then hit the cold shower. I don't use the regular warm shower i use the cold only shower every day. i find it more refreshing.

16 Jan
0545 hrs

This was exam day at work and i was back to a early timing and i did need to do some last minute refresher review. Plus i knew it was going to be a 3-4 test with an hr break followed by another 30-45 min for the second part. (I did very well on both)
but because of this i decided to scale back to the bare minimum. Save my energy for the supreme mental energy burn.

Banded Shoulder Series
Banded Hip Series
Hanging leg raises

Deadlift
2 x 5 x 135
1 x 5 x 175
1 x 3 x 205
1 x 5 x 255 (technique locked in and this felt easier than 135)
1 x 3 x 285
1 x 8 x 320 (very fast, smooth and it felt light)

So in and out in 35 min and into the showers. then off to my exam.

17 Jan 
0540 hrs
I went to bed later than i have been. Post exam day. Just like Wednesday my body felt and responded like ti was very tired. If this continues i will keep pushing the main movements and back off slightly on the accessory stuff by simply drop the weights slightly or cut the number of sets back until i recover. i will also be pushing myself to bed earlier.

JL Shoulder Integrity 1 x 11 x EFS Mini Orange band
OH Press
1 x 15 x bar
1 x 11 x bar
1 x 5 x 55
1 x 5 x 70
1 x 3 x 80
1 x 5 x 100
1 x 3 x 115
1 x 7 x 130

I handled all the weights well enough but again i could tell my rear delts were not as stable and locked in as they should be. So i cut everything else out and moved onto the Prowler hoping to focus all of energy there. Well i definitely needed it.

Prowler 10 x 40 yards x 90 lbs

This felt terrible. No zip or pop to my legs. By the second run i was running on fumes, by the 4th run i was at a fast walk and stayed there. I was due for a bad Prowler day but this was terrible. 14 min total which is 2 min longer than i have ever done this. Definitely need to get some rest and get my body stretched out. So early to bed and probably a sauna session after Silver Back Saturday i think.

Keep Moving Forward, Keep Getting Strong(er)

13 /14 Jan 2014 - Two days of awesome-osity

13 Jan 
0535 hrs
So Monday started with a few "news" to my life /schedule. First being is that i filled up my old training log. So a "new" scribbler. This means i have been keeping up with my training log regularly. The second "new" is that my work schedule has been pushed back to a 8 am report timing. So i have more time in the morning. But i am not changing my start timing now that i have scaled myself back as of last week. 0530 is here to stay. Today was simply a build up for the Prowler session.

Day after Squats is the day where you temper and prepare the body for the next blast of heat in the forge.

Single leg Press (6 count lower, 2 leg push)
1 x 8 x 90
1 x 8 x 180
1 x 8 x 270 (weight only, does not include the weight of the leg press)
45 Deg Back Ext  2 x 9
45 Deg Side bends  2 x 9
Barbell Rows 
1 x 7 x bar
1 x 7 x 135
1 x 7 x 185
1 x 7 x 155
1 x 7 x 155

Leg press is in the continuing cycle of trying to level things out. So i will be going through the Coach X cycle of eccentrics again. Planning on seeing how the weight progresses from now until may. Back was a little jacked and sore from Squats /Sumo Deadlifting the day before, not terrible bad but enough that going heavy with Barbell Rows did not seem like a great idea. Side bends and Back ext to work some blood through my hip, low back and QL.

Kirkawoski Shrugs (Wide /Medium /Close grip)
1 x 7/7/7 x 135
3 x 7/7/7 x 155
Hanging Leg Raises 3 x 5
Head Harness 3 x 15 x 44 lbs
GHR  2 x 9
Shrug weight was light for the same reason as the Barbell rows. I slowed down both exercises and focused on the peak contraction so i ended up with a great back and Trap pump. The Leg Raises continue to be a source of relief post exercise for my hip.

Prowler 10 x 40 yards x 90 lbs

I was feeling a little bit of trepidation before this Prowler session. i was jumping up to 10 trips with the damn thing. The cumulative suck that is increasing every week is great. I do feel like my body is adapting and i am getting better at it which only means i run faster and run longer. Which means more suck-itude. But you know what sometimes you just have to man up and embrace the suck. I  roughly time myself and i came in at around 13 min for all ten trips. I will not make excuses i will be pushing harder to get down to the allotted time. Friday is the next Prowler session for the program.
By the end of this my leg were actually painful. It was kind of cool. I was moving, sprinting, running pretty strong until about trip 7 and things started to drop off dramatically. I did find just enough to finish the last 40 yards at a "sprint" although i am sure it probably looked more like a slow run /walk

Finishing a great Prowler session you feel like you can dual wield pistols in a fire fight. 

Finished up with some stretching. ROM work As well as my 90 /90 and butterfly assignments from the Shaman Solid day of recovery and conditioning.

14 Jan 
0540 hrs
So the day actually started on a pretty outstanding omen. I got to the ferry and it was like the guys were there waiting for me. no one else was there and the were just standing around when i pulled up. When i got on the ferry and we started to cross "EYE OF THE TIGER" came on the radio. So i knew it was going to be an awesome training day.

Banded Shoulder Series 1 x 9 x EFS Red Band

Bench
2 x 5 x bar
2 x 5 x 95
1 x 3 x 105
1 x 3 x 125
1 x 3 x 140
1 x 13 x 160
First /Last
3 x 11 x 125
Still not ready for Joker sets quite yet. The 13 reps with the 160 lbs felt great. I love how things are clicking together again. My leg drive, my arch, bending the bar just right, and able to stabilize the bar properly. Every week things are building. I would even venture to say 15 reps may have been in the tank but without a spotter i called it at 13 reps, there is no stopping on even numbers..
Db Bench
1 x 11 x 30
1 x 11 x 40
1 x 11 x 50
1 x 11 x 60
1 x 11 x 70
These felt decent enough again this week. Although near the last few reps with the 70 lbs i could feel things wavering on my left. But i am able to hold things together and not break form like i did a few months back. more progress.

Work may feel like this a lot lately but training definitely has not. 

Super set
EFS Strap Face Pulls 4 x 15 x 70 lbs
EFS PullDowns 4 x 13 x 70 lbs

I had the strap. it just felt natural to move from face pulls and then do Pulldowns. All 8 sets done in less than 8 min. I was not fucking around and i was actually getting pretty fired up. The usual varsity athletes were in the gym and for some reason it was pissing me off to watch them meander around the gym . They are supposed to be training for their chosen sport. But instead they all sort of piss away there time and do things with little to no intensity.

Rear Delt Db Row on Bench
1 x 13 x 30
2 x 13 x 40
1 x 15 x 40
When you push you have to pull.

45 deg Side bends 2 x 9
45 Deg Back Ext 2 x 9
KB Swings 
1 x 15 /15 x (a pair)35 lbs /44 lbs
1 x 25 /11 x 70 /44 lbs
Banded Hip series 1 x 15 x EFS Black Band
A little bit of Rehab /Pre-hab to loosen up the QL, Spinal erectors, etc. As well between the KB swings and the Band work keeping my lazy ass firing. The confusing pair of 35 lbs KB was because the 70's were being used when i started. Awkward as all get up trying to swing to 35lbs'ers at once.

Finished up with some stretching, 90 /90 and hip mobility. Oh and as i got off the ferry (which i arrived at to get on instantly AGAIN) "HERE I GO AGAIN" by White Snake came on. So the day started great as i left the island and finished on a high note as i arrived back on. In between i did what i could and made it pretty damn good.

Keep Moving Forward, Keep Getting Strong(er)

11 /12 Jan 2014 Silverback and SSB Box Squats

11 Jan 
1010 hrs

Warmed up by smashing and stretching on the dip machine to get my back loosened up. I think the ribs the Shaman reset last week have slipped again slightly. Another Silver Back Saturday in the books, which means one week closer to the Pull Up Goal.

Pull Ups 10 x 6
Push Ups 5 x 17
Bosu Sit Ups 5 x 33

AMRAP Oly Bar Curl 1 x 125 reps x Bar
I will admit this was completely miserable today. Gut checked a few times to keep going. The bar literally fell out of my hands so i knew i was done today.

Fat man Row /Pull ups 4 x 11
TKE's 2 x 23 x Orange EFS Band
Lunges 3 sets down and back, didn't count

That was it for the day. It does not seem like much but it did take a while to complete. The Pull Ups i completed in just under 30 min.

12 Jan
0930 hrs
Today's session was an even pace performance. A friend of mine came in for some coaching on her Deadlift so it was a little more relaxed session. I still put some solid work in but definitely was pushing super hard today. I need to figure out how to get the ROM back through my hips for my Squat Technique. I will discuss it with the Shaman when i see him later this month. I say this only because as things are going my technique box squatting is altering. I need to relax and just work through it. I will have a proper back in my hands and on my traps in a few short weeks. I think i did figure out my arch a little better near the end of the session so that is a positive to build on for next week.
Hip Mobility series X 1 x 11
Banded Hip series 1 x 13 x EFS Black Band
Banded Shoulder Series 1 x 13 x EFS Red band

SSB Box Squats
2 x 9 x Bar
1 x 5 x 115
1 x 5 x 145
1 x 3 x 170
1 x 3 x 205
1 x 3 x 230 (wraps w/Belt)
1 x 11 x 255 (wraps w/Belt)
Joker sets
1 x 3 x 285
First last
2 x 3 x 225
1 x 11 x 205

Sumo Deadlift
1 x 9 x 135
3 x 7 x 185
1 x 15 x 185
Upright Rows (Wide -Medium-Close grip)
1 x 7-7-7 x bar
3 x 7-7-7 x 95

Sumo Deadlifts felt very good today. I contemplated going heavier but stayed with the weight to keep things moving quickly and work on some conditioning. despite the near year's being here things at least when i have been trg have been quiet with for the most part and no crazy antics for me to watch or speak of. Well time for me to write out the next week's worth of training.

Keep Moving Forward, Keep Getting Strong(er)