Archive for July, 2017

Kick-starting Monday’s training!

general warm up (10 minutes)

resistance band pull a parts x 100 reps

Adex club inside mills x 15/15 reps

Adex club outside mills x 15/15 reps

Adex mace 360’s x 50 reps

resistance band suitcase  rows x 15 reps

specific warm up (5 minutes)

stacked weight plate rows set up and light reps

strength (20 minutes)

stacked weight plate rows x 7/7/7/7 reps

conditioning/accessory work (2 rounds)

Grinder Kord recline rows x 15 reps

heavy Adex club front cleans x 15 reps

E-Z bar curls x 15 reps

Anyone who thinks steroids, or other performance-enhancing drugs,  are not being used by numerous top athletes in about every sport is out of touch with reality. Don’t think just one sport is guilty of this.

However, many other top athletes have achieved high levels of excellence without their use.

One thing I have seen over the years is that when a person hits levels of performance that are far above what others are currently doing, those who are jealous of their achievements often cry “Steroids!!!!!!”, though they have no way of knowing. It seems to soothe  their insecurity about their  own less than stellar abilities.

The same thing goes for genetics. People say that others could only be that good because of their genetics.

Yes, genetics do play a role to a point, however, that is just one piece of the puzzle.

Do people really think Bud Jeffries was squatting 1,000lb at 7 years old?

Or Tony Farrugia was only in diapers when he began pulling trucks and lifting cars?

Or Dru Patrick was benching 550lb raw as a kid?

Don’t be delusional.

These guys have all trained incredibly for decades; and their training would probably destroy people with less dedication and discipline.

So instead of crying about steroids or genetics and trying to rationalize why others are so much stronger than you; learn from them and do what they did, if you are not afraid to work very hard for a long time.



general warm up (10 minutes)

Americanas x 25/25 reps

Adex club halos x 15/15 reps

Adex mace grave diggers x 15/15 reps

dumbbell front squat/push press x 10 reps

specific warm up (5 minutes)

dead stop bench press set up and light reps

strength (20 minutes)

dead stop bench press x 3/3/3/3/3 reps

conditioning/accessory work (3 rounds)

JM press x 10 reps

Russian kettlebell flys x 5/5 reps (note–Do these slowly)



general warm up (10 minutes)

Adex club side cleans x 50 reps

Adex club 2 hand mills x 40 reps

resistance band pause face pulls x 20 reps

recline rope climbs x 5

rear barbarian walking lunges x 100 feet

specific warm up (5 minutes)

Meadows rows set up and light reps

strength (20 minutes)

Meadows rows x 12/12–10/10–8/8–6/6 reps

conditioning/accessory work ( 3 rounds)

straight arm push downs x 10 reps

Grinder Kord reverse flys x 10 reps


People talk about “the mental side of the game” in many sports.

Two things from my earlier years showed me how important the mental side really was.

  • Full-contact kickboxing/karate
  • Night time parachute jumps


You had to be mentally prepared for those in order to act without hesitation when the time came.

Fast forward to strength training. It is very important to be clear-headed and completely focused on each rep you do.

The common enemies people have in their heads are:

  • lack of confidence
  • fear of getting under a heavy load
  • distracting thoughts
  • an out of control ego
  • over-thinking aka paralysis of analysis
  • lack of experience
  • knowing your technique is not that good yet

All of these are bad enough individually and worse when there are more than one affecting you. They can cause you to miss the lift, get injured, or even killed.

Get them out of your head!

I am sure there are some I have missed, so feel free to post them in the comments section.

general warm up (10 minutes)

Adex club inside mills x 20/20

Adex club outside mills x 20/20 reps

tuck jumps x 10 reps

sandbag shouldering x 10/10 reps

resistance sumo high pulls x 20 reps

specific warm up (5 minutes)

tire flips and lateral keg loading set up and light practice

strength (4 rounds)

tire flips x 5

lateral keg loading x 10 reps

conditioning/accessory work (2 rounds)

sledge hammer strikes x 30 reps

elevated front plank x max hold time (Note–on your elbows)