You gotta row to grow if you want an impressive back. Here are three powerful variations you probably haven’t tried before. …read more

If your deadlift is stuck, you need more than a new exercise or technique cue to get it moving. You need a system. …read more

The difference between you and guys who are really built has a lot to do with how well you partition nutrients. …read more

Last month’s programming is over.  I spent my deload week eating and drinking copiously over the holiday and I’m very motivated to get started with training again.  I hit a few new bests this past month (265 x 5 front squat, 225 x 3 overhead squat) and feel my conditioning is still high.  I’m hoping to do a local competition some time this winter.  Interestingly, I’m at an all time low for bodyweight (165lbs).  I might make a run at the american open next year.  I also just joined a strongman gym and look forward to doing some heavier lifting as well.

Some of the feedback I got from the last month as well as my own thoughts:

• 4-5 days per week ends up being quite a bit.  I ended up skipping 1-2 workouts in the mix due to “life”
• Too much complexity with oly lifting.  I ended up having trouble improving my maxes and I think that was simply because I wasn’t consistently hitting heavy oly lifts.
• Sore shoulders from so much shoulder intensive work (hopefully remedied with less sessions throughout the week)
• The “optional” work makes it easier to push when you can and have time and not to when you don’t
• The consistent squatting, deadlifting and overhead pressing is giving people consistent PRs, exactly what we want.

Changes this month:

• Back to the 3-4 workouts per week model to give the body a rest and to be more practical.
• The work is spread over 6 weeks.  This is a bit longer then we’ve done in the past as far as how often we end up squatting / dead lifting / pressing.
• Met-con “Caps” to give you an idea of how long the workouts should last and hopefully allow you to better choose your modifications as needed
• All chest to bar pullups in the met-cons.  This is simply …read more
  
  

CrossFit is the greatest thing ever to happen to barbell training, except for all the awful parts of it. …read more

Check out this single-leg movement that provides all the benefits of unilateral work while still allowing you to go heavy. …read more

Never be satisfied with your current level of skill or development. Always try to improve, in every aspect of your life. …read more

If you can do anything other than focus on not blacking out while performing a plank, you’re doing it wrong. …read more

A lack of explosiveness has killed many a deadlift at lockout, and no one knows how to fix it like Louie Simmons. …read more

An amateur has amateur habits, while a professional has professional habits. Which category describes you? …read more