Well I finished last week out with a good training session. Thursday's upper body session was brought to you by an extremely "motivating" (choose your own explitive) ex wife. I ended up training in the LAB, which is the Underground Garage Gym and I must say probably the most bad ass garge gym around. So the end of last week looked like this.
Thursday
Standing Overhead Press 5x3
Ring suspended push up 3x15
Pull downs 4x10-20
Super set of shrugs and Shoulder YTWI complex 3x20 and 3x8
Dumbbell row 1x20
Saturday
Recover and foam rolling
Sunday
Family Day. I know some people that are "hardcore" say they train all the time no matter what. Now I would say that I am very committed to my craft but when a little girl tells you,"No Daddy no!!!" you listen. I did some more foam rolling.
Wednesday, November 14, 2012
Wednesday, November 7, 2012
Training Log Update
I haven't posted any training logs in a long time, partly because I was like does anyone really want to know how I train and because I've been lazy with posting. Well any ways I've been tinkering with a new template. I only deadlift for a four week period. The first three weeks of deads are from a nasty deficit, I mean nasty, the bar is touching the top of my foot (3-4" I don't know). The other 6-8 weeks, depending on how I feel, my deadlift day is either a strongman day or an Olympic lifting day. My strongman lifts are limited I do a log lift, a fat bar clean an jerk, ghetto stone load ( I take the end off a bar an load it w/ bumpers) a farmers walk and heavy rope row (I load up the prowler and tie a battle rope to the end and pull it to me). My oly lifts are almost always from the hang, the reason being I don't want it to interfere with my deadlift and vice versa. The deadlift and a clean or snatch pull are to totally different animals. If you don't believe me come to my Oly Workshop in Lexington KY starting Nov 17 or hit me up in Louisville. I will throw some lifts from the floor in but mainly just pulls. Also still rehabbing a pec tear so snatches are limited in weight, I know being a wuss, but I have to think about being a 100% in August if I'm going to try to post a 2375 total at 242 (1050 squat, 650 bench, and 675 deadlift).
With staging my deadlift like this I have made some big gains in my pull. I repped 605 raw for 5 which is a rep PR of 20 lbs. for me. I haven't went for a max single yet but it's coming. My squat programing just came off a wave of chain back squat where a single with 500# bar weight with about 200# of chains was easy. Now I'm concentrating on my box squat since it sucks. Plus I keep in my single leg movements since I swear that's what took me from a 860 squat to flirting with a 1000. Upper body wise I'm still rehabbing the pec everything feels great but I'm just nervous I do not want a relapse. So it has been floor pressing with and without chains fairly high volume some light dips if I'm feeling good and plenty of overhead pressing and tons of back work.
So here's what this week looks like:
Saturday:
Cleans from a high hang 315x4
Single leg cross body RDL's 4x8
Hanging leg raises 4x10
Monday: (usually Sunday)
Single Dumbbell overhead press 4x8
Pull ups wide 6x6
Dips bodyweight 4x12-15 (depending on shoulder/pec)
Hammer row 4x15-20
Band pull apart/ band resisted skull crushers 4x10
Tuesday:
Box squats 4x4 then 1x3 (working on technique my box squat sucks but my free squat rules)
SSB lunge 4x8
Log bar cleans 4x3
Ab cable rotation 4x15
GHR 4x15
I'll update the rest of the week later. Stay strong.
With staging my deadlift like this I have made some big gains in my pull. I repped 605 raw for 5 which is a rep PR of 20 lbs. for me. I haven't went for a max single yet but it's coming. My squat programing just came off a wave of chain back squat where a single with 500# bar weight with about 200# of chains was easy. Now I'm concentrating on my box squat since it sucks. Plus I keep in my single leg movements since I swear that's what took me from a 860 squat to flirting with a 1000. Upper body wise I'm still rehabbing the pec everything feels great but I'm just nervous I do not want a relapse. So it has been floor pressing with and without chains fairly high volume some light dips if I'm feeling good and plenty of overhead pressing and tons of back work.
So here's what this week looks like:
Saturday:
Cleans from a high hang 315x4
Single leg cross body RDL's 4x8
Hanging leg raises 4x10
Monday: (usually Sunday)
Single Dumbbell overhead press 4x8
Pull ups wide 6x6
Dips bodyweight 4x12-15 (depending on shoulder/pec)
Hammer row 4x15-20
Band pull apart/ band resisted skull crushers 4x10
Tuesday:
Box squats 4x4 then 1x3 (working on technique my box squat sucks but my free squat rules)
SSB lunge 4x8
Log bar cleans 4x3
Ab cable rotation 4x15
GHR 4x15
I'll update the rest of the week later. Stay strong.
Thursday, November 1, 2012
Just a quick rant
I apologize in advance for anyone this may offend, but I feel that this is a topic that needs to be discussed. The views and opinions expressed are solely that of Underground Athletic Development HAHAHA!!!! A disclaimer.
Ok my rant for today was brought up by a good friend of mine. He asked "why everyone is organic this, grass fed beef that, 40 minute warm ups and so on. What happened to don't eat crap and be consistent in the gym?" The only answer I could come up with everyone is an expert. People do not want to do the basics and the basics being "don't eat crap and be consistent in the gym". I feel when trying to improve your fitness far too many people lose the forest for the trees. If you don't eat right there is no way that you can improve your fitness and or lifestyle. I like to use the analogy of eating junk is like putting diesel fuel into your car that uses gasoline. Yes the car will run but it will run like crap. It will sputter and have no power much like yourself if you put crap in your body. So first put down the "100 calorie snack packs" and supplements and grab some real food. I'm not knocking organic food because recent tests have proven that there is no nutritional difference between organic vegetables and there non-organic counter parts, but they do provide 100% of your daily pretentiousness. Ok I'm being a little cynical. Sure organic foods are great but just because you eat some organic food doesn't give you the excuse to eat crap the rest of the time. It's kind of like the fatty that drinks a diet coke and then shoves 3 cupcakes down her throat.
Now being consistent in the gym, is another story. I do some work at a small commercial gym and I am required to do "Fitness Consults" (and yes the italics is supposed to be sarcastic). However crappy these "Fitness Consults" are there is one question that always gets me. "How many days a week are you planning on coming to the gym?". 90% of the time people respond, "5-6 days a week would like to go 7 but just don't think I can do that, you know trying to be realistic." If you could go that many days in a row then more power to you but we all know that for a newbie that's not going to happen. When I talk about being consistent in the gym I mean picking 2-3 days a week for a beginner and sticking to those days no matter what. If you go Monday, Wednesday, and Friday but its Wednesday and you're "too tired and will go tomorrow" well I got news for you, you are going to be too tired "tomorrow" also, so just get your butt in the gym! Find a warm up that addresses your specific needs. DO NOT I repeat DO NOT come in touch your toes a few times and do some windmills with your arms and call that a warm up. A warm up should be approximately 5-10 minutes of mobility work that is specific to your needs and the work out that you have planned. With that being said, that does not mean that once you do your mobility warm up you jump straight into your working sets.
Ok, so let's run through this again. Rule number one to success in improving your health /fitness. Don't eat crap and be consistent in the gym. Rule number two Don't eat crap and be consistent in the gym. Awesome simply awesome.
Ok my rant for today was brought up by a good friend of mine. He asked "why everyone is organic this, grass fed beef that, 40 minute warm ups and so on. What happened to don't eat crap and be consistent in the gym?" The only answer I could come up with everyone is an expert. People do not want to do the basics and the basics being "don't eat crap and be consistent in the gym". I feel when trying to improve your fitness far too many people lose the forest for the trees. If you don't eat right there is no way that you can improve your fitness and or lifestyle. I like to use the analogy of eating junk is like putting diesel fuel into your car that uses gasoline. Yes the car will run but it will run like crap. It will sputter and have no power much like yourself if you put crap in your body. So first put down the "100 calorie snack packs" and supplements and grab some real food. I'm not knocking organic food because recent tests have proven that there is no nutritional difference between organic vegetables and there non-organic counter parts, but they do provide 100% of your daily pretentiousness. Ok I'm being a little cynical. Sure organic foods are great but just because you eat some organic food doesn't give you the excuse to eat crap the rest of the time. It's kind of like the fatty that drinks a diet coke and then shoves 3 cupcakes down her throat.
Now being consistent in the gym, is another story. I do some work at a small commercial gym and I am required to do "Fitness Consults" (and yes the italics is supposed to be sarcastic). However crappy these "Fitness Consults" are there is one question that always gets me. "How many days a week are you planning on coming to the gym?". 90% of the time people respond, "5-6 days a week would like to go 7 but just don't think I can do that, you know trying to be realistic." If you could go that many days in a row then more power to you but we all know that for a newbie that's not going to happen. When I talk about being consistent in the gym I mean picking 2-3 days a week for a beginner and sticking to those days no matter what. If you go Monday, Wednesday, and Friday but its Wednesday and you're "too tired and will go tomorrow" well I got news for you, you are going to be too tired "tomorrow" also, so just get your butt in the gym! Find a warm up that addresses your specific needs. DO NOT I repeat DO NOT come in touch your toes a few times and do some windmills with your arms and call that a warm up. A warm up should be approximately 5-10 minutes of mobility work that is specific to your needs and the work out that you have planned. With that being said, that does not mean that once you do your mobility warm up you jump straight into your working sets.
Ok, so let's run through this again. Rule number one to success in improving your health /fitness. Don't eat crap and be consistent in the gym. Rule number two Don't eat crap and be consistent in the gym. Awesome simply awesome.
Wednesday, July 25, 2012
Working my way back
I've been absent for a while, well over a month, but I'm back. I have recently suffered a torn pec and can't press for another month and a half. It's my own fault I have neglected my own advice and don't do my recovery work. Shame on me!!! My right internal shoulder rotation is dismal to say the least and my upper back and shoulder girdle is full of adhesions. Well since injuring my pec I have been doing shoulder mobility work, foam rolling, and using my Ther-a-cane. I would recommend the Ther-a-cane to any one. I didn't realize how tight and bad off I was until I started really digging.
With this injury I have had to change my training since I can't bench, which to be perfectly honest with you I hate benching but it does suck since I hit a huge PR a week before the injury. I can overhead press with no discomfort and have been pounding the heck out of my upper back. Recently I started putting cleans in my programs, I guess I'm just reliving the glory days of my Oly lifting career. First night back to the Oly lifts and I easily cleaned 275 for a slow triple. What the hell is a slow triple? Well it's a set of 3 where you can catch a quick breath and reset. The Oly lifts are not designed to be done for reps (Sorry Crossfit).
My goals are to:
1) Heal my pec with out a major setback by increasing my shoulder mobility and health
2) Practice what I preach about doing recovery work.
3) Increase my bench press without bench pressing.
I'll let you know how that works.
With this injury I have had to change my training since I can't bench, which to be perfectly honest with you I hate benching but it does suck since I hit a huge PR a week before the injury. I can overhead press with no discomfort and have been pounding the heck out of my upper back. Recently I started putting cleans in my programs, I guess I'm just reliving the glory days of my Oly lifting career. First night back to the Oly lifts and I easily cleaned 275 for a slow triple. What the hell is a slow triple? Well it's a set of 3 where you can catch a quick breath and reset. The Oly lifts are not designed to be done for reps (Sorry Crossfit).
My goals are to:
1) Heal my pec with out a major setback by increasing my shoulder mobility and health
2) Practice what I preach about doing recovery work.
3) Increase my bench press without bench pressing.
I'll let you know how that works.
Tuesday, June 12, 2012
Lessons Learned in the Gym Part 2
I've been in the dark ages for the past week and a half, with no internet, luckily for you I'm back. I always said one of the two most frequent questions I get asked is, "what supplements should I take? Right now I'm taking protein and this and that ....".
My first question to these people is do you eat? Simple question, huh, and of course I get the answer "yeah!". However, once we start talking I quickly find out that these people usually fall into one of two categories.
The first category of "supplement seekers" are the people that eat, but what they eat is junk. They may be getting in plenty of calories (i.e. 2000+) but these calories are from horrible sources. These calories are usually from carb heavy diets, heavy on the bread and pasta and extremely low on protein. The second category of "supplement seekers" don't eat enough. They starve themselves taking in extremely low calories causing there bodies to hang on to as much of their fat reserve as possible and burn off a lesser fuel like muscle. Both groups of "supplement seekers" may workout/train very hard but see little results in the form of body composition or strength gains.
If you fall into one of these two categories my advice to you is simple eat first supplement second. There is no "supplement" for real food. Eating whole, unprocessed food is key to getting stronger, feeling better and looking better. Here is a simple rule when looking at food, "If you can't kill it, catch it or grow it DON'T EAT IT!"
If you are eating properly, then you must look at two other variables in the fitness equation. Are you training effectively? Are you doing minimal weights, low intensity, single joint movements? If so quit, do some research and find out how to train. The other variable is recovery. We must do an equal part recovery work for all the training we do. So what do I mean by recovery work? Well recovery can include everything from getting adequate sleep to foam rolling to special exercises such as sled dragging...
Ok, ok, ok you say that you are eating clean and taking in plenty of calories, training heavy with multi joint movements, getting plenty of sleep and doing recovery work so what supplements would you recommend? Well I would start with a quality whey based protein that is low in carbs. Stay away from soy based proteins. Soy is an inferior protein source that can cause a host of problems. Branch chained amino acids are also a good investment there are plenty of benefits of BCAA's. Check out the link to learn more about BCAA's http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/791/The_Benefits_of_BCAAs.aspx
Now another supplement that I really think is beneficial are ZMA's (zinc magnesium aspartate). ZMA's help you sleep allowing muscle recovery. http://www.livestrong.com/article/283647-what-are-the-benefits-of-zma-supplements/
So to recap, before you spend money on expensive supplements you need to ask yourself three very important questions.
1) Are you eating enough of the right foods?
2) Are you training properly for your goals?
3) Are you doing your recovery work?
If you answered yes to all three then look into starting with a protein supplement, some BCAA's, and some ZMA.
Until next post be safe and be strong.
Ford
My first question to these people is do you eat? Simple question, huh, and of course I get the answer "yeah!". However, once we start talking I quickly find out that these people usually fall into one of two categories.
The first category of "supplement seekers" are the people that eat, but what they eat is junk. They may be getting in plenty of calories (i.e. 2000+) but these calories are from horrible sources. These calories are usually from carb heavy diets, heavy on the bread and pasta and extremely low on protein. The second category of "supplement seekers" don't eat enough. They starve themselves taking in extremely low calories causing there bodies to hang on to as much of their fat reserve as possible and burn off a lesser fuel like muscle. Both groups of "supplement seekers" may workout/train very hard but see little results in the form of body composition or strength gains.
If you fall into one of these two categories my advice to you is simple eat first supplement second. There is no "supplement" for real food. Eating whole, unprocessed food is key to getting stronger, feeling better and looking better. Here is a simple rule when looking at food, "If you can't kill it, catch it or grow it DON'T EAT IT!"
If you are eating properly, then you must look at two other variables in the fitness equation. Are you training effectively? Are you doing minimal weights, low intensity, single joint movements? If so quit, do some research and find out how to train. The other variable is recovery. We must do an equal part recovery work for all the training we do. So what do I mean by recovery work? Well recovery can include everything from getting adequate sleep to foam rolling to special exercises such as sled dragging...
Ok, ok, ok you say that you are eating clean and taking in plenty of calories, training heavy with multi joint movements, getting plenty of sleep and doing recovery work so what supplements would you recommend? Well I would start with a quality whey based protein that is low in carbs. Stay away from soy based proteins. Soy is an inferior protein source that can cause a host of problems. Branch chained amino acids are also a good investment there are plenty of benefits of BCAA's. Check out the link to learn more about BCAA's http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/791/The_Benefits_of_BCAAs.aspx
Now another supplement that I really think is beneficial are ZMA's (zinc magnesium aspartate). ZMA's help you sleep allowing muscle recovery. http://www.livestrong.com/article/283647-what-are-the-benefits-of-zma-supplements/
So to recap, before you spend money on expensive supplements you need to ask yourself three very important questions.
1) Are you eating enough of the right foods?
2) Are you training properly for your goals?
3) Are you doing your recovery work?
If you answered yes to all three then look into starting with a protein supplement, some BCAA's, and some ZMA.
Until next post be safe and be strong.
Ford
Tuesday, May 22, 2012
This Week In Training 5/13 - 5/19
Sunday
Speed press 10 x3
Low pulley row 4x10-20
Incline Dumbbell 4x10-20
Pull ups (pronated grip) 4x10
Skull crushers against mini bands 4x10
Hammer curl 1x20
Tall kneeling static Palloff press
Tuesday
Safety Bar Box Squat 170 lb. band tension + bar weight 5x5
Power cleans from the hang 5x5 (technique work)
Clean Pulls from blocks 3x5
Leg curl 8x3
Hack Squats 2x15-20
Leg Raises 3x10
Thursday
Floor Press 5x5 (new PR)
Standing Shoulder press from pins (drop set)
185x10
165x8
145x8
Pull ups wide 4x10
Land mines 4x10
Saturday
Speed pulls (still working the modified sumo stance) against medium bands 10x1
Circuit GHR--> Neutral Grip Pull down --> Leg raise 4x10
Widow Maker Back Squat 1x20 (new PR)
I'm planning on doing a three week band wave on the SSB box squat by increasing the band tension each week and trying to keep the bar weight the same, then deloading a week and trying a heavy triple PR. I feel good with the pressing. I think the addition of more over head pressing feels great, so far! Those that know me know that I love over head pressing.
Speed press 10 x3
Low pulley row 4x10-20
Incline Dumbbell 4x10-20
Pull ups (pronated grip) 4x10
Skull crushers against mini bands 4x10
Hammer curl 1x20
Tall kneeling static Palloff press
Tuesday
Safety Bar Box Squat 170 lb. band tension + bar weight 5x5
Power cleans from the hang 5x5 (technique work)
Clean Pulls from blocks 3x5
Leg curl 8x3
Hack Squats 2x15-20
Leg Raises 3x10
Thursday
Floor Press 5x5 (new PR)
Standing Shoulder press from pins (drop set)
185x10
165x8
145x8
Pull ups wide 4x10
Land mines 4x10
Saturday
Speed pulls (still working the modified sumo stance) against medium bands 10x1
Circuit GHR--> Neutral Grip Pull down --> Leg raise 4x10
Widow Maker Back Squat 1x20 (new PR)
I'm planning on doing a three week band wave on the SSB box squat by increasing the band tension each week and trying to keep the bar weight the same, then deloading a week and trying a heavy triple PR. I feel good with the pressing. I think the addition of more over head pressing feels great, so far! Those that know me know that I love over head pressing.
Lessons Learned in the Gym Part 1
Lessons Learned in the Gym Part 1
If you are reading this no doubt you've been in a gym, belong to one, or at least workout to some degree whether that is exercise tapes (wow I think I just dated myself) or you are a runner. I get bombarded all the time while I'm training myself or clients with all types of questions. Usually those questions start out as "what's that work...well I do this for that!" or "what supplements do you think I should take?". The list goes on and on part of me is glad that I'm considered a trusted resource. I've decided to sit down and write / rant about a few topics that I've come across.
This first post is for the women out there that want to burn fat, "tone" (not sure what exactly that means), but don't want to get big and bulky. Let me start by saying it's not easy being big and bulky, if it were every guy in the gym would look like a beast. It takes years of proper training, eating, and discipline to get there also it takes a special little hormone called testosterone that female lack.
Ladies if you want to burn fat cardio is not the answer, lifting weights is. Lifting a load causes a greater energy expenditure than mindlessly keeping up with a tredmill. Move weight to lose weight, it's that simple. I have a female client that has lost 2 dress sizes, lowered her cholesterol 40 points in a year and was able to stop taking her cholesterol lowering medicine and it has all been through proper exercise (ie moving/lifting weights) she has made no changes to her diet. Can you imagine yourself having to buy new clothes that fit because your old ones are too big? Can you imagine stopping the use of cholesterol lowering drugs and feeling better both physically and mentally?
Ladies drop the 3 lb. dumbbells and walk away from the cardio equipment. I know they feel safe and are familiar but I urge you to seek out a good trainer/teacher to show you how to properly move weights. Look for one that understands how the body moves and not just sees an exercise and thinks it would get you "toned".
Tuesday, May 15, 2012
This Week in Training 5/6-5/12
Sunday
Speed bench against light band doubled over 8x3
blast strap dips 4x15
seated row wide handle 4x10-20
Standing shoulder press 4x10
Pull ups 3x8
Ab
Tuesday
Cambered bar squats 4x10
Good mornings 4x8
calf raise 5x15
Ab rotation 5x10
Imbalance Kettlebell step ups 4x10
Ab
Thursday
Bench with 25lb kettlebell hanging from a mini band 5x5
Dips 4x25
Pull ups weighted 35lb 5x5
Seated single arm overhead press 4x10
Incline shrug 2x12
Rear delt raise 3x10
Ab
Saturday
Modified sumo stance deadlift with 160lb of chains 3x1
Reverse lunge with 2 chains around shoulders 2x20
Standing Leg curl 4x10-20
Standing calf raise 4x15
Hanging leg raises
I think I'm over with this high volume. Pulling for some heavy singles Saturday felt great but I probably need the volume for now. I'm going to start using 5x5 on my main movement and keep the volume of my accessories high. My body weight is down to 237 from 252 but I still feel strong.
Sunday
Speed bench against light band doubled over 8x3
blast strap dips 4x15
seated row wide handle 4x10-20
Standing shoulder press 4x10
Pull ups 3x8
Ab
Tuesday
Cambered bar squats 4x10
Good mornings 4x8
calf raise 5x15
Ab rotation 5x10
Imbalance Kettlebell step ups 4x10
Ab
Thursday
Bench with 25lb kettlebell hanging from a mini band 5x5
Dips 4x25
Pull ups weighted 35lb 5x5
Seated single arm overhead press 4x10
Incline shrug 2x12
Rear delt raise 3x10
Ab
Saturday
Modified sumo stance deadlift with 160lb of chains 3x1
Reverse lunge with 2 chains around shoulders 2x20
Standing Leg curl 4x10-20
Standing calf raise 4x15
Hanging leg raises
I think I'm over with this high volume. Pulling for some heavy singles Saturday felt great but I probably need the volume for now. I'm going to start using 5x5 on my main movement and keep the volume of my accessories high. My body weight is down to 237 from 252 but I still feel strong.
Monday, May 7, 2012
This week in training 4/29 - 5/6
Well this is the first real training week since competing in the GSB Powerlifting meet on April 21st. To say that I needed a deload week was an understatement. After taking a 1000lb squat for one heck of a ride and then benching a new personal record of 600 my back was trashed. So after 14 weeks of competition prep cycle I need to change things up. I decided that I need to add some volume in and start getting my cardiovascular endurance up a bit just to throw my CNS for a loop.
So this past week looked like:
Sunday:
Back squat 4x10
Barbell lunge 3x10
Glute bridges 4x8
Calf raises 5x15
Abs
Tuesday:
Floor Press w Swiss bar 4x5 then rep max on 5th set
Incline Dumbbell 4x15-20
Chest supported row 4x10
Pull Down 3x15
Tri pushdown 3x15
Abs
Thursday:
Deadlift (trying a new stance a hybrid sumo/conventional) 3x3
Speed pulls 8x1
Low box squat (2" below parallel) 1x20
Band Pull throughs 4x15
Abs
Saturday:
Off had a play date with my daughter
For the first week back it felt good to lightly load the spine and get a pump. I'm thinking of going back to a 4 day split. I believe that I need more dynamic work on my bench days so adding a speed day and then switching gears to more shoulder work on that day may get that bench up a little more. This is all a part of a plan to hopefully by next year squat 1060, bench 650, and pull 700-750. We will see. It's also time to start dropping some weight I got up to 250+ for this meet and now by making minor changes to the diet I've dropped down to 240. In the next couple of weeks I'm going to start adding in some sprint work.
So this past week looked like:
Sunday:
Back squat 4x10
Barbell lunge 3x10
Glute bridges 4x8
Calf raises 5x15
Abs
Tuesday:
Floor Press w Swiss bar 4x5 then rep max on 5th set
Incline Dumbbell 4x15-20
Chest supported row 4x10
Pull Down 3x15
Tri pushdown 3x15
Abs
Thursday:
Deadlift (trying a new stance a hybrid sumo/conventional) 3x3
Speed pulls 8x1
Low box squat (2" below parallel) 1x20
Band Pull throughs 4x15
Abs
Saturday:
Off had a play date with my daughter
For the first week back it felt good to lightly load the spine and get a pump. I'm thinking of going back to a 4 day split. I believe that I need more dynamic work on my bench days so adding a speed day and then switching gears to more shoulder work on that day may get that bench up a little more. This is all a part of a plan to hopefully by next year squat 1060, bench 650, and pull 700-750. We will see. It's also time to start dropping some weight I got up to 250+ for this meet and now by making minor changes to the diet I've dropped down to 240. In the next couple of weeks I'm going to start adding in some sprint work.
Thursday, May 3, 2012
Check back in later for this week in training where we will take an overview of this weeks training log and spotlight a few good videos.
Monday, April 30, 2012
The Underground Athlete
Well this is the first blog post. I intend for this blog to be an arena to share ideas on health and fitness that aren't the mainstream quick fix garbage that doesn't work. I want this to be a resource that will highlight proper technique and be a sounding board for professionals to share their ideas. And to prove that the excuses used by so many to avoid getting stronger, healthier, and in better shape are just that excuses.
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