Monday, July 19, 2010

Deload workout

A little lighter workouts this week, recover, lots of mobility work and enjoy. Be prepared for a kick ass cycle next week.

Keg clean and press 5x5

Kettlebell windmills 3x5-8

Sandbag get ups 5 minutes of work, switching sides as necessary

Sunday, July 18, 2010


1.) 3 Position Snatch x6
(Snatch from floor, then immediately below, then above knee)

2A.) Sumo Deadlift 6x4
2B.) Hanging Leg Raise 6x6

3.) Banded KB Swings 4x10-15

4.) Bulgarian Split Squats 3x8-10 L/R

5.) Farmers Carries 3-5 x Max Distance

Wednesday, July 14, 2010


1.) Barbell/Dumbbell Push Press 5x4-6

2A.) Barbell Incline Bench Press 6x4 (ascending)
2B.) Weighted Pull Ups 6x7-8

3A.) 1 Arm DB Bench Press 3x8-10
3B.) 1 Arm Bent Over Row 3x10-15

4A.) Weighted Back Extension 3x10-15
4B.) Weighted GHB Situps 3x10-15


1.) BB Power Clean 3x3, 2x2, 5x1

2.) Front Squat 5x4

3.) Double Kettlebell Swings 3x10-15

4A.) RDL 3x8-10
4B.) Walking Lunges 3x8-10 (L/R)

5.) Ab Rollouts 4x10-15

Sunday, July 11, 2010


1.) Hang Snatch 6x2

2A.) Sumo Deadlift 6x4
2B.) GHB Sit ups 6x10

3.) 2 KB Swings 4x10-15

4.) Step ups 3x8-10 L/R

5.) Farmers Carries 3-5 x Max Distance

Thursday, July 8, 2010

Chat with Chip

Chip Conrad
Matt Wichlinski July 8 at 7:48pm
i was just interested in what gives you ideas to write about. I've never been much into writing articles, but am finding it more compelling and even necessary to get my name and business out there. But more so, I have ideas I would like to share that i feel are helpful and useful that others really aren't touching on as I see it. Where did you start? What gives you ideas? Any info would help. Do you just write about experiences of yours or what?

Chip Conrad July 8 at 8:55pm
Here's a secret... I hate writing. But something in me needs to do it. Ya ever watch Dexter? Writing is my "dark passenger."

But you are astute in your observation of the necessity of writing to promote yourself. I started years ago with a crappy little newsletter that I published that I'd hand out to people at the crappy little gym I worked at. I typeset it by hand and photocopied it on my gym's xerox.

Then this world wide web thing started growing. Mel Siff had a wonderful online forum which I participated in, and that got my feet wet (and my ass handed to me... his forum was full of folks with more brains and experience than I had, and if you weren't prepared to fully support everything you stated, they were quick to educate you. Folks like Louie Simmons, Dr, Verkoshansky, Dr. Michael Yessis and a bunch of other folks with more titles and initials after their names than I'd ever had were regular contributors, not to mention Mel Siff himself, the reigning king of Physiology and Biomechanics at the time). Then other forums followed, and although the intellectual sparring wasn't near the level of Siff's forum, at least I could hone my skills and sharpen my ideas.

Eventually my own forum began, and my newsletters went digital. About 7 years ago I started collecting some of my writing together, improving on it and then putting it together in my first book. Since then there has been the blog world, and many websites have taken notice and asked me to write for them.

Now I blog weekly and am almost done with my second book, for the same reasons you find the need to write. It helps spread the gospel of your philosophy, and there might be some stuff that needs saying. My gym is built on a philosophy that was created, tested and shared from my writings. As my tribe grows, so does the need to keep the information flowing, but frankly, as mentioned earlier, I dislike the process. But the brain needs a vent, so I write.

My first breakthrough idea was when I asked myself and the universe why am I doing all of this? Why am I hoisting around heavy toys and straining myself to limits I didn't understand? Starting like most folks, it was to get bigger and look better, but after a couple of years of that, it seemed silly. What's the point? Any goal based on external feedback exclusively is shallow, or at least lacking in true empowerment.

That got the words flowing, figuring out what the purpose of strength and fitness truly was. I'm still figuring it out almost 13 years later.

I don't know if that helps at all, but that's the genesis of my writing. Being an avid reader helped too, and reader other iron heads who are superior writers... Dave Draper, Krista Scott Dixon, Dan John... always keeps the flame stoked.


Chip Conrad is the owner of Bodytribe Fitness in Sacramento and I've been a huge fan of his for a long time, but this is the first contact I've had with him. Awesome dude. Learn a little more from an older interview he did with Jim Wendler from

Wednesday, July 7, 2010


Yoana Snideman of Revolution Fitness exemplifies fantastic athletic mobility
1.) Barbell Power Jerk 4x3

2A.) Barbell Incline Bench Press 8x3 (ascending)
2B.) Weighted Pull Ups 8x5-6

3A.) 1 Arm DB Bench Press 3x8-10
3B.) 1 Arm Bent Over Row 3x10-15

4A.) Weighted Back Extension 3x10-15
4B.) Weighted GHB Situps 3x10-15

Tuesday, July 6, 2010

Projected 1 Rep Max Chart


Erik Power Clean
Matt and Nik sandbag front squat
1.) BB Power Clean
Work up to heavy single, then do 80-85% of that by 5 singles

2.) Front Squat 8x3

3.) Reverse Hypers 3x10

4A.) Good Morning 3x8-10
4B.) Bulgarian Split Squat 3x8-10 (L/R)

5.) Ab Rollouts 4x10-15

Sunday, July 4, 2010


Happy 4th of July! Freedom ride today, baby. Enjoy your training and everything else that brings you joy, peace and happiness. I got crazy love for all you badass, hardcore, heavy lifting, weirdo training sickos! Be safe and don't drink too much.
1.) Power Snatch Build up to a heavy single, then 80% of that x 5 singles

2A.) Sumo Deadlift 6x4
2B.) GHB Sit ups 6x10

3.) 2 KB Swings 4x10-15

4.) Walking Lunges (Heavy) 3x8-10 L/R

5.) Farmers Carries 3-5 x Max Distance

Question: what do you do to get rid of fat arms??

Start doing real strength training, lots of squats, deadlifts, lunges, presses overhead, bench presses, pull ups and variations for beginners, etc. These exercises build muscle on your whole body, and get you very lean quickly. There is no such thing as getting fat off of your arms without getting it off your whole body as well. Think of the fat on your body like the water in the tub. There is no getting water out of one part of the tub exclusively. Once you pull the plug, the water level of the entire tub goes down, not just the part of the tub nearest the drain. So the bigger your drain, the faster your tub goes down. Likewise, the bigger your exercise, the faster your bodyfat content goes down. Your biggest exercises are squats, deadlifts, cleans and snatches, presses and pulls, and all types of unilateral and bilateral variations with different implements such as sandbags, dumbbells, barbells, kettlebells, etc. Things as simple as pushing a car or running up a hill can be done by anyone, anywhere, anytime. But we find excuses why not to do them as opposed to just getting it done. Now go do it. If you do not know how to do it, come see me, I'll show you how.

Thursday, July 1, 2010


Discuss how these pictures and their respectful topics could possibly benefit you and your performance

1.) Barbell Incline Bench Press 6x4 (ascending)

2A.) DB Bench Press 3x8-10
2B.) Weighted Pull Ups 3x8-10

3A.) Weighted (if possible) Ring Dips 3x10
3B.) Bent Over/Inverted Row 3x10

4A.) Weighted Back Extension 3x10-15
4B.) Weighted GHB Situps 3x10-15