Posts Tagged ‘Adex mace workouts’

These will only be available for people who train at the Cave, for now.

I plan on making more for people who would like to order one.


First time doing three minutes of “10-to-2” with my Adex mace

As part of our “Steel drums, steel clubs, & maces” summer party we will hold an unofficial competition with our Adex maces & clubs.
There will be two events, one with each type of implement.
Keep practicing!

This will help everyone work up a good appetite for all the jerk chicken and other great food from Audrey’s Jamaican that will be served.

Eat heartily and enjoy the live Reggae music. After all, we are on the Gulf of Mexico and near the Carribean. Just 15 minutes from beautiful Siesta Key Beach. Enjoy a little island-style relaxation!

Simple mace warm up from Frank DiMeo on Vimeo.

There are many ways to get stronger and more fit.

One of my favorite mentors, Zach Even-Esh, said, “I won’t discriminate against anything that can make me stronger.”

I agree 100%!

Looking back over the last months I was blessed to hit a new PR on my deadlift which was 10 1/2lb over my previous one.

I had been plateaued for quite a while; then  I went to Ed Coan’s Powerlifting Seminar and with his coaching on the mental aspect of lifting, I broke through.

At 66 years young, I pulled more than twice my bodyweight. However, compared to what the really strong lifters do, it pales in comparison. That doesn’t matter to me though, because they don’t live in my skin, I do.

Needless to say, I was thrilled to hit 405lb!

Something else happened this past week during our quarterly strength/work capacity tests

  • I tested with 285lb which was  ten pounds more than my last test (note:  we use 70% of our 1RM and lift it for max reps in ten minutes)
  • I  also got three more reps this time with 33 reps total
  • the last test looked like this 275 x 30=8,250lb
  • my most recent test looked like this 285 x 33=9,404lb
  • that was an increase of 1,155lb

Here’s the funny thing, though, I hadn’t done a lot of heavy deadlifts in the last few months. I did sub-max lifts pretty often; but I did quite a bit of  sled work plus quite a bit of work with my Adex club and mace.

non-gym training from Frank DiMeo on Vimeo.

The sled work usually lasted about 30 minutes each time, with emphasis on pulling forward, backward, and laterally. I know this added to my work capacity on my tests.

Also the work I did with clubs and maces really strengthened my grip, wrists, and forearms. My grip didn’t fail during the tests.

This is what worked for me; whether other people will get similar results is up to them.

Each person is different and will progress at their own pace.

We are really psyched to be adding exercise club and mace training to our schedule!

Exercise clubs and maces work your body very differently from barbells, dumbbells, etc.

These classes will be on Tuesdays and Thursdays 6:30-7:00pm