Posts Tagged ‘#motivation’

general warm up (10 minutes)

rotation push ups x 20 reps

Adex club 2 hand mills x 15/15 reps

Zercher sandbag cleans x 10 reps

dumbbell push press x 10/10 reps

specific warm up (5 minutes)

weighted dips set up and light reps

strength (20 minutes)

weighted dips x 4/4/4/4/4/4 reps

conditioning/accessory work (2 rounds)

weighted push ups x 10 reps

barbell floor press x 10 reps

Nothing less than 100% effort is allowed in my gym, and I mean nothing less!

It doesn’t matter if the weight is light or heavy or just bodyweight, you are required to give it all you have.

That is the way of the Cave!

Here’s what tests your commitment and self-discipline:

You give 100% once again and everything feels heavy, slow, or awkward.

This is not your best day, but you still trained.

Because you trained, you still improved, even if it looks like you haven’t.

Sometimes it’s a mental victory.

My good friend, Boxing Coach Tony Spain, once said, “Some days you’re on and some days you’re off.” Those words have stayed with me for years.

Some days are really going to suck, that’s just the way it goes. You have to be able to take it all in stride and continue on. It’s all part of the process.

Expect your next training session to be excellent, no matter what!

general warm up (10 minutes)

resistance band pull a parts x 100 reps

Adex club inside mills x 20/20 reps

rear bear crawls x 100 feet

Adex mace 360’s x 40 reps

specific warm up (5 minutes)

weighted pull ups set up and light reps

strength (20 minutes)

weighted pull ups x 3/3/3/3/3/3/3 reps

conditioning/accessory work (2 rounds)

recline bar rows x 10 reps

seated close grip rows x 10 reps

general warm up (10 minutes)

Adex club halos x 15/15 reps

resistance band archer pulls x 25/25 reps

Adex club side clean & lateral pull over x 10/10 reps

kettlebell goblet squats x 20 reps

heavy double palm strikes x 10 reps

specific warm up (5 minutes)

bench press set up and light reps

strength (20 minutes)

bench press x 7/7/7/7 reps

conditioning/accessory work (2 rounds)

close grip bench press x 15 reps

tri set tricep complex x 3 reps

Note:  after the two rounds, finish with one front plank x maximum hold time

general warm up (10 minutes)

kettlebell suitcase swings x 30 reps

Adex club front clean & squat x 20 reps

recline rope climbs x 3

isometric close grip pull x max effort x 1/1/1

specific warm up (5 minutes)

sled push/farmers walk set up and light practice

strength (20 minutes)

sled push x 50 feet followed immediately by farmers walk x 50 feet

x 1/1/1/1

conditioning/accessory work (3 rounds)

Adex club crucifix  squats x 10 reps

dumbbell pull overs x 10 reps


This is the motto for our men’s weightlifting club called Iron Brotherhood

One of the reasons this club was formed was to bring guys together through various types of strength training.

Many guys are totally isolated these days, except the “fake world” of social media.

Men left to themselves often times self-destruct.

They go home very day and put up their walls and forget everyone else.

One thing I see many guys relate to is brotherhood, and they rarely find it outside of the military. Military friendships often are lifetime friendships; but it takes more than texting or messages on Facebook.

Guys need to fighting for something side by side. Once they are in the civilian world, that type of experience is rare. First Responders, Fire Fighters and Law Enforcement guys share a level of friendship and trust that others will never know about.

Our club gives guys a chance to battle the iron together. No, it is not combat or running into a burning building or chasing down the bad guys; but it is what we can offer here in our community, and it works.


You hear the phrase, “Do what you love!” pretty often. It’s popular and safe and cushy.

However, that is  not the path to progress.

Doing what must be done is what gets results, whether you love it at the moment or not.

Force of will is needed to do what you just don’t feel like doing, but know that you should.

It doesn’t let you wuss out or leave you any wiggle room to get around it.

The work has to be done.

The results follow the work, it’s just that simple.

If you do the hard work, even when it is inconvenient, you’ll probably get to do what you love after a while.

The process has to be completed. There are no shortcuts.

(below–Strongman Bud Jeffries doing heavy plate rows)