Archive for the ‘no excuses’ Category

20161228_09184820161229_17161820161229_183150img_1560 img_1579 20161230_173540  img_157520161230_09271820161230_09290020161228_15564320161227_110902

Honoring those who trained during the holidays, much respect!


What a screwy title for a blog post, right?


Those of you who have trained for years, or even decades, have already found it and embraced it.

When training is so ingrained in you it is a no-brainer whether or not you will be training on any given day. Of course you will, it is a huge part of your life.

You don’t have to decide whether or not you’ll give 100% effort on each rep.

Surely, you will! 13567145_1017411744961511_8036727736268552981_n

Does that mean that progress will come in leaps and bounds after many years of training? No, not at this point, but progress will still be made. It just takes a lot more to make it happen now than when you were new.

For new people, the results will come fast, but what happens when they no longer do?

What if it doesn’t seem like fun any more?

What if you plateau and can’t break through it?

What if the basics seem boring to you?IMG_20130106_135544


Will you quit? Or will you dig in and establish your rhythm, knowing that you are in for the long haul?

It’s a lot like a relationship, when the novelty wears off do you break and run? Or do you see the value in that person, and  persevere?

The iron is a lot like that.

You’ll train when it is not convenient.

You’ll train when whether conditions are miserable.

You’ll train when you just don’t feel like it.

You’ll train when you are tired, aching, or hungry.

You will, because you have found your rhythm.



In support of Movember (mens health awareness month) I just wrote an article on my other blog about being active and fit all your life.

Too many guys are dying way too you! It shouldn’t be that way and doesn’t have to be!

Read it here


Victor Hugo said, “People do not lack strength; they lack will.”
I couldn’t agree more.

I have seen so many people destroy their own will, or mindset, through speaking weak words that arise weak thinking.

Ed Coan talked a lot about this at his recent Powerlifting seminar. He would not allow any negative words to be spoken by anyone there, especially prior to a lift.

Like wise, at the Cave, I don’t allow any weak or negative expressions, like:

  • I have never been good at_________
  • I’ve always been uncoordinated
  • I’ll try to _______________
  • But I have never used that much weight before
  • I might be there if _________________
  • If I can, I will _____________
  • I have always had a weak ____________
  • I didn’t sleep all night
  • I didn’t eat all day

Disclaimer, I don’t give a rip about your free speech during a training session.

It doesn’t cover whining or excuse-making.

Just shut up and lift!


Mental toughness is an elusive quality, in fact, it is so elusive in our culture it is almost extinct. Giving up when something gets difficult is the norm, unfortunately.

Worse yet, not even starting a task if success is not assured and it will be easy (and of course they get a participation award)

There is small minority of people, though, who have an abundance of mental toughness.

Thank GOD, not everyone is a wuss!

So how do these people get mentally tough?

Good question, it they get it one decision at a time, one day at a time, over the years.

You see, there was a time when people worked very hard physically every day just to put food on the table for their families. I am sure they didn’t always “feel like going to work” the next day, but they still did; over and over again. They made themselves do it and it became ingrained in them.

Let’s apply it to the gym, since this blog is about strength and fitness.

This week was tough at my gym. There were five difficult tests to get done in five days.

That meant everyone was going to be sore and tired all week.

All I can say is, big deal, suck it up. I was sore and tired to, so what?

I still did what I had to do. I expect no less from those I train.

Barring any medical situations, or serious family problems, everyone was expected to finish the week well.


For instance, this guy finished everything in three grueling days.

Others did not get more than one done. Go figure!

What makes the difference? Mental toughness makes the difference.


I despise mediocrity! There is  no place for it in  my world, period.

No one gives less than 100% at the Cave.

Though are numbers are small, I wouldn’t trade the people we have for 100 others who think “good enough” really is.

No one comes here by accident. People who want to train the Cave Strong way, the way of the Underground, seek us out.


Lunch atop a Skyscraper, 1932images4c2dea89ef3ac2da6791d933866058b2

There are few today who really work hard physically. There are some exceptions of course, like our military, construction workers, farmers, lumber jacks, block masons, dry wall installers, OT’s, PT’s, First Responders, etc.

Many people only exercise their thumbs from texting or playing video games. They sit all day, that is far from actually  doing physical work.

So, next Monday, while much of the country is pretending they worked so hard they need an extra day off, we will be training extra hard at the Cave.

Hard Labor Day has become a yearly tradition, so come and celebrate with us!