Monday, May 31, 2010


Big weights and big food...
Great Mustache and lots of milk from the guys at 70's Big, which is a great site by the way, check it out
1.) Clean Grip Power Snatch + Hang Power Clean 6x2

2.) Squat - 6x3

3.) Push Press - 5x4

4A.) Weighted Pistols - 3x4-6 R/L
4B.) Handstand Press - 3 x Submax

5A.) Sled Drive - 5x100' Heavy
5B.) Double KB Swing 5x10


Ideas for a homemade prowler...
1.) Box Jumps x 15-20
holding small DB's

2.) Bench Press 8x3

3.) Bent Row 4x6-8

4A.) Close Grip Push Ups 3 x Submax (weighted)
4B.) Hanging Leg Raise 3 x 10-15
4C.) Supine Row 3 x Submax (weighted)
Preferably with thick rope or towel

5.) Reverse Hypers/Back Extensions 3x10 (Light for Recovery)

Friday, May 28, 2010


1.) Power Snatch + Snatch x 8-10

2.) Deadlift 6x3

3A.) Weighted Pull Ups 4x6
3B.) Weighted Dips 4x6

4.) Banded KB Swings 3 x 10-15

5A.) Reverse Hypers light/recovery 3x8-10
5B.) Fat BB or DB Power Curls 3x8-10

Monday, May 24, 2010


These guys know a thing or two about a powerful sled drive.

1.) Power Clean + Clean + Push Jerk - x5-6 sets
2.) Squat - 6x3

3.) Push Press - 5x4

4A.) Weighted Pistols - 3x4-6 R/L
4B.) Close Grip Push Ups + Chains - 3x12

5.) Sled Drive - 5x10 seconds (Heavy)

Sunday, May 23, 2010


Sorry, ex-callous, I'm starting over new.Hanging leg raise

1.) Box Jumps x15-20
-Trying to jump as high as possible while coming down onto the box, not snaking feet around the top of it.

2.) Bench Press 6x4

3.) Bent Row 3x8-10

4A.) Close Grip Push Ups 3 x Submax (weighted)
4.B) Hanging Leg Raise 3 x 10-15

5.) Reverse Hypers/Back Extensions 3x10 (Light for Recovery)

Friday, May 21, 2010

Mass Gain Cycle Week 1 Day 2 (MGW1D2)

1.) Snatch 2x3, 3x2, 3x1
-cater to your needs and abilities, sub DB or power snatch, etc.

2.) Deadlift 6x4

3A.) Weighted Ring Dips 4x8
3B.) Weighted Pull Ups 4x8

4A.) GHR 3x8-10
4B.) BB or DB Power Curls 3x8-10

Tuesday, May 18, 2010

Mass Gain Cycle Week 1 Day 1

Time to put on some more meat, the body responds well to mass gain after a fat loss loss phase. This is an older photo, but my current bodyfat levels are much lower, in fact, they are negative. I'm the first human to achieve this feat. My bf% is -6%. If you want to know how to accomplish this extraordinary attainment, please mail $100.00 cash to the above address. You will not actually be getting anything for your money, but you will be giving me $100.00, so everybody wins.
1.) Clean & Jerk - Heavy Single

2.) Squat - 6x4

3.) Push Press - 5x5

4A.) Weighted Pistols - 3x4-6 R/L
4B.) Triceps Extensions - 3x12

5.) Weighted Plank - 3x60-90 seconds

Mass Gain Cycle

After some much needed restoration, it is time to begin another cycle! I have discovered that the best time to put on some muscle mass may just be after a fat loss phase. If you're putting 2 and 2 together, you know where I'm going from here. I'm packin on the beef, kids! The conditioning will be scaled back for this cycle so we don't waste any calories and put all of our efforts into getting seriously-deliriously jacked. This is my favorite style of training. Lift heavy, then sit around on your ass and grow. But, if you pay attention to my blog and videos, they are all my favorite style of training, it's just what my current goal is that motivates me and maintains my focus and discipline. The key is to not do too much volume, increase the intensity, keep workouts less than an hour to elevate testosterone and keep cortisol low. Our conditioning will be short and intense, nothing too long and draining, just get the heart fired up and get out. Think of a 3-5 minute all out fight, or a few sets of 100 meter sprints. If you have different goals in mind, post questions here and we will discuss modifications to suit your needs. I chose this cycle now because wrestling season is long gone now, baseball is coming to a close, and football is a few short months away. Lift heavy, eat big, sleep well, get massive.

Wednesday, May 12, 2010

Back Off Week Day 2

Practice something that you suck at, then practice something that you rock at. But do not go too heavy and get frustrated, nor should you think you're a rock star when practicing your great skill movement, Just be like water and move fluidly.

For me:

1.) Snatch Balance 10-15 x 3-5

2A.) Rope Climb 4x1

2B.) Double Unders 4x50

There is a lot of talk nowadays about becoming a better athlete or to be more fit, you absolutely must spend most of your time doing the things that you hate, or suck at. While there is validity in these statements, you must be careful not to take it too far. If you are good at something, then damn it, you should enjoy it and work your butt off to be really great. Specialize in what you are great at, but do not neglect your weaknesses. Some people have the problem where they spend all of their time working hard to eliminate their weakness, and they allow the great skills to diminish. Do not let that happen, it is your great skill set that is your money maker. Maybe you could get a scholarship or something, who knows, but don't lose your flavor.

To summarize, work hard to eliminate your weakness, but work even harder on the things you enjoy and are good at, because it takes great discipline to be great at something, and we want you to be known for something phenomenal. Think about it, the worlds best pitchers make millions of dollars to throw a hard ball, but nobody gives a shit if they can do a crab walk or clean double bodyweight. My point is, I want you to cross train, but if you are on to something great, keep working hard on that skill and don't give up on it before you reach your max potential.

Sunday, May 9, 2010

Back Off Week Day 1

Don't forget your mobility!
This will be a deload week, have some fun, take care of business, stretch, roll out, practice mobility and flexibility, etc. but don't put too much weight in your hands.

5 Rounds

Muscle-Ups x3
One Arm Push Up x6/6
Squat Jumps x9

If you spend as much time as possible trying to improve yourself, you will have no time to criticize others. The world is on your side, we're all routing for you.

Saturday, May 8, 2010


Start with weights by your side with straight arms and jump.
Pull yourself down under bells and land in a split position with bells aggressively locked out overhead.
Make Buddy happy during your doubles! Remember...WWBD? (What would Buddy do?)
Last day of this cycle

5 Rounds for time

1A.) 2 Arm DB Split Snatch 6 Right/6 Left alternate every rep
(Right means split right leg forward, left means split left leg forward, you basically jump with weights by your side, and land in a deep lunge position with weights fully extended and locked out overhead, with elevated scapulae, aggressive shoulders, locked elbows, and firmly planted feet slightly toed in. your foot stomp and DB lock out should be synchronized. A good weight to work with would be a weight that equals half your body weight. i.e. a 200 lb person would use two 50 lb DB's, but do not limit yourself there, push it, like Salt and Pepa.)

1B.) 12 Explosive Push Ups
(I clap behind my back, but you can just do the best you can to just push up as aggressively as possible every rep with or without a clap, in front or behind.)

1C.) 50 Double Unders
(If your DU technique is whack, I would perform lateral hops quickly and athletically over a small object like a 2x4 or an empty barbell, use your imagination. But you are trying to accomplish quick feet. Hold small 2-5 pound weights in your hands during this exercise with fully extended arms and palms facing forward to mimic the jump rope position.)

Friday, May 7, 2010


1.) Thick Bar Push Press 6x4

2A.) Muscle Ups 4 x submax
2B.) 2 KB Clean and Jerk 4 x 8-10

3A.) Ring Dips 3 x 8-12
3B.) Chin Ups 3 x 8-12

4A.) Tire drag 5 x 100'
4B.) Sledge Hammer 5 x 10/10 Right/Left

Thursday, May 6, 2010


1.) Power Clean 5x2

2.) Trap Bar Deadlift 6x4

3.) Stiff Leg Deadlift 3x8

4A.) Bulgarian Split Squats 3x8-10 each leg

4B.) Back Extensions 3x12-15

5.) Sprint 10x50-75 meters

Tuesday, May 4, 2010


Always on a mission for strength and knowledge

1.) Bench Press 6x4 with chains
Keep rest periods as short as possible while still recovering for next set

2A.) Rope Climb 3x1 (15')
2B.) Weighted Dips 3x8-12

3A.) Pull Up Variation 3 x submax
3B.) Push Up Variation 3 x submax

4.) Hanging leg raise 3 x 15

5.) Row 10-15x100 meters 30 seconds rest
try to keep every set sub 20 seconds, if no rower, sub swings or sprints

Sunday, May 2, 2010


Last week of this cycle. We build strength by lifting heavy, we get lean by being disciplined with our nutrition. Its pretty simple, but never easy. We continue for one more week before moving onto next cycle. I'm interested what most of your goals are? What are you trying to achieve? To you have a specific goal, or is it undefined? General goals like "to get stronger", or "to get in shape" never work. Be specific. For example: I will squat 365 lbs for 20 reps by August 2nd. This is a more specific goal, so we know how to prepare. It could be as simple as adding ten pounds a session til you get your goal. It doesn't always work out so easily, but it gives you a plan to work with.

July 26, 355x20
July 19, 345x20
July 12, 335x20
July 5, 325x20
June 28, 315x20
June 21, 305x20...
May 10, 245x20

There are obviously other variables and always obstacles that need to be considered and adjusted for, but having a general plan with specific goals is the best way to go.

Todays workout:

1.) DB Snatch 5x3-5

2.) Squat 6x4

3.) 2 arm DB squat clean + thruster 3x6

4.) Ab Roll Outs 3x10-15

5A.) Overhead plate walking lunges 3x100'
5B.) GHR 3x10

6.) Sprint 5x100 meters


KB Long Cycle, clean and jerk 15 reps

200 meter run

5 sets