2 weeks out- World’s Training

Squat Day

135 x 10

225 x 8

315 x 4

385 x 1

405 x 1

425 x 1

430 x 2 x 1

First day of  lifting this week definitely set the tone for how the rest of the week was going to go for the most part. My nutrition has noticeably been off and I’ve been doing it the wrong way; not only cutting back calories, but meals as well. Thinking that I can maintain my weight being around the mid-180’s and upping my lifts in retrospect is laughable. Here is my 430 squat which will be my opener, using Oly plates to get used to the density of the plates. While I am happy that I put up 430 in the gym- albeit on shit nutrition and lower energy levels. I fucked up the 1st set at 430 by having the bar waayy to low on my back. Came back for the second one with it actually where it usually is and nailed it. I know for sure once I get more food in me after the weigh-in the day before the comp, I will absolutely smash my lifts.


Bench Day

132 x 10

176 x 8

200 x 2

242 x 1

286 x 1

299 x 1

301 x 1 (gym PR)

I’ll admit, today was my best lifting day of this cycle. Albeit with lower energy levels from shit nutrition, I was most happy with this lift. Anytime I can get 300+ up in the gym is always a win for me and a huge confidence boost. 299 felt heavier than it should, but I made sure to put on my Oly shoes, belt and wraps (as allowed in competition). It did make a huge difference. I will say too that I picked up some new BCAAs and Pre from Complete Nutrition and it certainly has made a difference. I think what helped was the meal the night before (which I can’t remember) and the amount of water I have been pushing; it really does help with the effect of the supplements you take.


Deadlift (2.2kg conversion)

70kg x 11 (overhand grip)

120kg x 8 (OHG)

160kg x 5 (OHG)

442 X 2 (regular grip)

492 x 1

522 x 1

565 x 1

586 x 1 (didn’t budge)


Ah, deadlift day….by far the worst lifting day of this cycle. And I know exactly why. For starters, my nutrition has been off. When I did eat, I had crispy chicken, 2 orders of fries for lunch and Chinese for dinner. As you can see, when I did eat, it wasn’t the best. Rice has been my staple in my diet all year and I’ve cut it out for several weeks now to get my weight down. While I’ve been trying to stay under 190 (so I can make my last days easier to lose), I’ve been doing about it all wrong. Especially for today.  Not to mention I didn’t set myself up for success by downing water like it’s the last thing on earth the day before.

I was able to get 565 up mainly before I’m a strong mother fucker. Energy wise I wasn’t there and mentally I wasn’t there. Fortunately, my back doesn’t feel like it’s about to spas on me like it has in my last training in the last meet, so I’m grateful for my training and recovery process; but what I’m doing diet-wise is not making the best of what I’ve built so far. So, next week is deload @ 60%. I will starting getting my water in better and start eating more leafy shit with protein to keep my energy levels up and recover. This day won’t defeat me. Instead, I will learn from it. Recover like I need to. And get into the habits that have made me a consistent-successful Champion.

3 Weeks Out: RAW Worlds


135x 10

225 x8

315 x3

385 x 1

405 x 1

420 x 1 x 3

420 x 2 x 1

This set of 1 was the last of the 3 singles. I did a set of 2 earlier because I felt like I could. Since I’m getting close to showtime, I knew practicing my singles would be best. Feels good to train at a weight that was once your opener a year ago.


Banded Kettlebell Press

16kgs x 5

95# + 16kgs x 5

135# + 16kgs x 3

225 x 3

255 x 2

275 x 1 x 3


Bench few up today. Was really happy with this week considering I started cutting back my carbs. I’ve also learned for the first time to push out my elbows on the way up. Big difference.


Strict Press 4 x 8 75#


Bench Supported Rev. Fly

4 x 10 25# DBs



135 x 10

225 x 8

315 x 5

405 x 3

495 x 1

515 x 1

525 x 1 (work set)

535 x 1 (work set #2)

550 x 1 (work set #3)


Worked up to 550 today. Possible opener, but days like today I’m not sure. It took a long time today to get up to it, but I got it done. I believe it came down to the training atmosphere. Also, the fact that I have reduced my carbs throughout the week might have something to do with it. Took 3 naps yesterday which I think helped, but took more will power to get this weight up, but it went. One more week of heavy training to go. I’m gettin’ pumped!!

GHR 3 x 12

My 24 Hour Weight Loss Experience

I’d like to start out by saying that I believe that there is a place for everything; certain exercises, foods, supplements, etc.

As a trainer, I’m all about trying to help people look better, feel better, as well as have more of positive outlook on themselves in general. There are certain things, however, that will constantly bring us down because of its inconsistent nature.
Of course I’m talking about the scale.

Earlier this week I decided to start reducing my carb intake in order to get my bodyweight down to be able to enter the 181# weight class. My girlfriend influenced me to document this publicly in order to show the ins n’ outs of losing weight. Not wasting anytime, I announced on my Facebook page that I will be documenting my weight for over 24 hours.


So at 3pm, I weighed myself on a Taylor Home scale that is located at work as well as my apartment.


Here’s how the experience went:


Monday-3pm: 192.2lbs

By this time, I had1-solo cup of my “Mojo Shake” (OJ, Oats, Banana, Frozen Strawberries, Ice, Peanut Butter, Almond Butter, Protein Powder) and close to 100oz. of water. I started work at 6am, showered, napped from 7ish-8, worked 830a-1230p, another nap, had a pound of lean beef and broccoli at work.

I was wearing biker shorts during the weigh-in, and then headed to work at 330p.

5:02p: 190.8lbs (-1.4lbs)

I’ve had 2 clients since the last weigh-in. Consumed nothing but water (with BCAAs)and then proceeded to weigh myself. I’m not at all surprised by the weight loss within the last 2 hours or so; mainly because it was hot a balls and I’ve been peeing like an old man.

I was wearing biker shorts.

7:30p: 191.8lbs (+1lbs)

Even though I haven’t been peeing as much, I certainly have become hungrier by this time. I weigh myself before I leave the gym and head home to end the work day. I am starving. This already is starting to suck.

I was wearing my work clothes (undies, shorts, socks, and shirt)

9:07p: 191.0lbs (-.8lbs)

So it’s night time aaand I can’t take it anymore. I have a super early day (again) and I have to squat big, one of my biggest squat days yet. I should also mention that it’s supposed to be in the high 90’s and humid. So I head to Fresh Market after work to pick up a regular rotisserie chicken from and 2-Youkon Potatoes. I wiped but satisfied my hunger. 

I weigh myself on the scale at home before heading to bed wearing socks, shorts and undies.


Tuesday-5:57a: 190.2lbs (-.8lbs)

It’s stupid early as this is the first week I will be waking up before 6am, 5-days a week. It’s a short 30-minute session after which I plan to go home and nap again (note: I like naps). I have my shake to keep the hunger pangs away. I have another half-hour appointment at 8am and plan on training afterwards.


7:59a: 186.2lbs(-5.8lbs)

Before arriving to work, I shower and start downing the water preparing for my training session in the hours ahead as it starts getting hotter and hotter outside. 

I weigh myself right before my appointment wearing work clothes (biker shorts, shorts, and shirt).


10:13a: 190.0 (+3.8lbs)

I start my workout at 9am warming up on squats (look out for my training blog at the end of the week). I knew I was going to feel like ass doing it so I was going to take my time before my next appointment at 1130am. Downing water because it’s already in the mid-90’s outside, JJ (CFBN/BNAF Owner) mentions that I’m probably going to retain water and bloat from the workout and supplements. Knowing me, not everything applies. 😉

I weigh myself wearing my workout gear (shorts, biker shorts, shirt, and socks) on the scale at work.


1:31p: 189.0lbs (-1lb)

I mention on my update that I forgot to weigh myself after working out and working. Seriously though, I was tired, it was hot and I just had an awesome squat session. I really didn’t give a shit about my weight at that point because I had more important things to focus on. With more water and a little food, I have one more weigh-in to go.

I weigh myself in my work clothes (shorts, biker shorts, socks, and shirt).


Final Weigh-in 4p: 193.0 (+4lbs)

With more work and programming to be done, I clearly forgot to weigh myself again. It’s the last one and I couldn’t care less if I didn’t see another scale for the rest of the week.

Some of you may be thinking:  wow, that fluctuation is cray, son!!

Because you know…everyone talks like that.

I ended up making 7 eggs and half a bag of hasbrowns with salsa and cheese. It. Was. Delicious.

But it made me realize how some people, including some of my clients, feel about their weight and how they go about life in dealing with it.



It was hard. I hated having to check my watch for every 2 hours of the day. It was weird because when I weighed in past the deadline, I was kind of annoyed. I found myself thinking about it the whole time, mostly because I was interested in how it was going to turn out.


Monday I had my “Mojo Shake”, lunch (as referred to earlier in the log) and dinner. Tuesday I had more of the shake, but a bigger lunch in having tilapia and broccoli. Later that evening I made the eggs and hashbrowns I explain earlier.
To some of you folks, this may not sound too bad; Monday I had basically 2-3 meals as well as Tuesday.


But I’m a high level Powerlifter. I require 4-5,000 k/cals daily (more so on training days) and doing what I normally do with a calorie reduction seriously was messing me up. Tuesday and Wednesday I practiced my lifts for my competition upwards of 85-90% of my max. As you can imagine I was a bit cranky when I woke up, could barely get out of bed and longing for another nap soon.


I was told that going through what my clients go through is a great way to understand where they’re coming from so I can relate to them better. I agree completely. However, it doesn’t mean that they SHOULD be weighing themselves daily.

I do understand though that some have lost 10, 15, 50, 100 or more pounds and never want to go back. Based on some research at LIVESTRONG, people are going to gain some weight on average every year.

This piece reads:
Between the ages of 25 and 44, the annual increase in weight jumped to 3.4 percent in men and 5.2 percent in women. This means that if a man and a woman who each weigh 160 pounds both gained weight at this rate, the man would gain a little more than five pounds each year and the woman would gain a little more than eight pounds each year.”


What many don’t realize is that fluctuating +/- 5lbs IS NOT going to make you look any different. Sure people wear their weight differently, but the bigger picture is whether or not you feel better, are performing more efficiently, and looking better as a result. I remind you, YOU ARE WHAT YOU DO.

Everything that you do in life; how you handle stress, what you eat, how you eat, and how hard you train is all going to have an effect on your body…including your weight.

Ultimately, I went through a lot to try and lose weight in a short amount of time and I ended up gaining a whopping .8lbs. For some this would be frustrating to go through all of that, but people do this shit every day. It’s crazy and time consuming.

Again, I felt no better. I performed well but not better than I knew I could because I was tired and “under-nourished.” I also didn’t look any different. While I understand where my clients are coming from, it still makes no sense to weigh yourself every single day.


stop it

There’s too much manipulation involved at the mercy of how you perform and how you feel. A gallon of water weighs 8.34lbs. If you drink that daily or more, you’re constantly gaining 8+lbs. Sure you’ll pee a lot, but don’t weigh yourself right afterwards. You’ll probably freak out.

See how silly that sounded? All you did was drink water!! Not cookies, or pies, or junk food.

Just. Water.

Water retention can cause an increase in weight beyond what is normal and has medical, hormonal and dietary causes. Common medical causes of water retention include heart and kidney problems because there is a reduction of fluids being moved through your body. Circulation problems may also cause water retention and swelling in various extremities. Lymphedema — prevention of lymph drainage because of lymphatic system congestion — can occur after surgery or as the result of a sedentary lifestyle. Hormonal fluctuates during a woman’s menstrual cycle may lead to water retention. In addition, cortisone released during periods of extreme stress can cause your body to retain water. Finally, too much salt in your diet can cause minor water retention and weight gain because it causes your body to hold onto fluids.”-Jackie Carmichael, LIVESTRONG.COM

Fortunately, most people don’t say “well I’m on water reduction to lose weight.” In fact, when they do gain, water is one of the last places people look. Why? Because It’s just water damn it! Chill the F out!!


Everybody Chill



Now, let’s say you want to weigh yourself. I recommend doing it once/week. Want you want to lose is body fat. The less fat you have, the better you’ll look and keep THAT weight off. Since diet is a big contributor in weight gain/loss, it’s important to keep that under control.


You want to aim for .75-1lb/week. This is different for everyone of course; the more you have, the more likely it is to come off quicker. The less you have to lose (regardless of what YOU think) the harder it’s going to be. The body likes to get to a certain state at some point. So when there is a plateau, you have to do something different. What that is, is going to take some time and work on your part.

My body likes being around 188-195 naturally. If I want to get under that it is going to take a lot of work to get some off and keep it off. Otherwise, I let go for even a little bit and it’s going to shoot way up like it as shown on Tuesdays log before regulating.



Weighing yourself is totally a waste of time.

You worry? You gain weight.

You get stressed?? You gain weight.

You eat more calories than you expend? You gain weight.

You drink more water than you normally do? You gain weight.

All of these things happen on a daily basis. Life happens and you have to deal. The last thing you need to do is finish or start your day by getting on the scale and making things worse. YOU ARE NOT WHAT YOU WEIGH.

I tell my clients all the time, no one walks down the street with a number above their heads for people to see. What we see ourselves in other people.

Yet no one else feels what you feel. No one else does what you do on a regular basis. To be judged or judge yourself on how much you weigh is so insignificant to everything else that you’ve accomplished and will accomplish. Don’t get hung up.

Be happy with yourself. Choose your path wisely. Look forward to where you want to. Don’t stop until you get there.



Week 5 Training

Squat Day
135 x 15

205 x 6

255 x 3

375 x 1

415- 2 x2


I came in feeling not so sure about my workout, but that’s why you warm up. I’ve changed up my warm-up attempts as well. I figured if I didn’t feel gassed going into my workset that lowering my reps would be good. I also started taking bigger jumps on my warm-ups. This way I could have more stamina to do more worksets

B- GHR 3 x 10

Knee to Elbows 3 x 12-15


Bench Day

135 x 10

185 x 8

225 x 5

270 x 2 (pause)

270 x 2 (pause)

270 x 2 (pause)


I was happy with this weeks bench. I was schooled on how to use my elbows/shoulders by pushing them out on the way up. For years I’ve been tucking my elbows on the way up. So next week I’ll work on using them more efficiently and try to maintain the bar path.

B- Close Grip Bench

185 x 10

185 x 10

185 x 10

C- Pullups 5×5- 8k



135 x 12

225 x 10

315  x 5

405 x 2

475 x 1

500 x 2

515 x 2

520 x 1

Not much to say here. This week was doubles. I felt hella good and went for 520 for a single. Nuff said.

B-RDL 2 x 15 135


C- Rollout 1 x 10-12


D- Toes to Bar 2 x 10

Why being Mentally Tough is Crucial in Your Performance

As I sit here writing this, I am just 4 weeks out of heading to Las Vegas for my first World Championships in Powerlifting. Forget the fact that it’s Powerlifting for a second.

Let’s say you’re me 4 weeks out from a huge event that you’ve been preparing for: a speech in Executive Office at work, an Olympic qualifier, on a game show to win a million bucks, your first time saying “Hi” to a girl…

You get the idea.

What you have done is what got you to this point. But hold up…now you start thinking differently. Why is that?

Wouldn’t it make sense to go into it as confident as you have been this entire time?

For quite a few of us that isn’t the case. There’s a difference in the thinking process of those who aren’t as experienced and those who are. Let’s address those for a moment.


The “In-Experienced”

“I can’t do this. I’m going to get demolished.”

“What if I fail?”

“What if I don’t lose the weight/body fat?”

“When will I succeed?”

These are all questions and concerns that I hear from other competitors and the clients I work with on a regular basis. I know for sure that I have had these thoughts running through my mind at various points in my Powerlifting career and otherwise. We all have.

The one thing that I find consistent is how those who have never been on their biggest stage don’t know what to expect or worse, have expectations.

The latter is the one thing that could really mess with your head. In competition, your first time out should always be to have fun and remember to follow through with what got you there in the first place.

A lot of us may suffer with what I call the “Rookie of The Year” complex. That is to try to win or be beyond amazing your first time out. Don’t get me wrong, it’s a good positive attitude and great approach to your sport or event, but having these high expectations might set you up for a big let down.

I try to tell my clients that you’re going to fail. A lot. Heck, if you don’t, you’re either not trying hard enough, are really lucky, or haven’t even started yet.

I’ve only have been competitively lifting for 4 years. I have multiple records, rankings and championships. You better believe that I’ve lost too. Not just on the platform, but in the weight room. I’ve been a trainer for over 6 years and some know the story, but I failed my certification exam 3 times before passing finally passing it.

Fortunately, it is ingrained in me to fight for what I believe in and have a stellar work ethic. Perhaps being introverted and finding confidence within or being around really supportive people is what helped. Maybe it’s all of it.

I know that focusing on what you CAN do and have done is a great start. Only will you get better with more experience and become mentally tougher.


“The Veterans”

For the less experience, these are the people you want to hang around. If you want to get better, work with those that have been in your shoes.

These may not be those who have gotten the best results or won a ton of awards. They’re the ones that are consistent. They’re the ones that if they fail, they’ll comeback with a vengeance rather than breaking down.

I have a client that wanted to have better health. Her name is Kim. She’s literally half the woman in size and weight that she was 3 years ago. She’s had her mouth wired shut, been through dozens of diets. It was only then did she have go to go through lap-band surgery to help her lose the weight.

She reached out to me to start exercising. She’s been told to do this over and over and over again and it wasn’t until the surgery that exercising and eating better was the only way to stay that way.

2 years later she shows me a photo of her in 2010. I see her a few times a week and I can’t believe it. It’s a lot different when you see transformations like that on TV, but when you’re involved it’s a bit surreal.

We started 30-minutes/day, twice a week. Then we got to 3 times/week. Then started to do 45 minutes and then hourly. Today, she’s gearing up for her first Powerlifting competition in October (I have no idea where she got that from; P).

It sounds great and all, but we haven’t been training consistently over the years. She’s had her body break down a couple of times. There was even one point when she was out for 3-6 months. As you can imagine she was discouraged.

When she came back, she was very hesitant about what we would do. The moment that pain would come back and she’d be out for a week or so.

But she had been down this road before. Knowing that becoming more and more inactive and being afraid to move on was going to lead her to more weight gain and bring her right back where she started.

Kim has had experience. We’ve been pretty consistent training ever since then. When ever there is an injury or an ache, we train AROUND it and work on something else that wouldn’t keep her from being out of the gym. We’re 6 weeks out from competition and she’s looking strong and staying positive.


That’s what mental toughness is.


It’s never giving up and focusing on the bigger picture ahead: That if you stop the journey, you will fail 100% of the time.


Can you teach it mental toughness??

Some people don’t think so. Some people think you just have it. Some people think you have to grow up being around it. But I believe it can be taught.

I’ve had the pleasure of training a young lady who coming out of Junior High was on a State Championship winning volleyball team. She didn’t start, but has wanted to continue playing on her high school volleyball team the following year.

With 60+ athletes trying out for the squad every year, your chances of making the team isn’t a walk in the park.

She wasn’t the best jumper when we started, wasn’t the strongest or most coordinated. It was going to be a long summer.

I explained to her mom that while she’s training for this, she’s going to have to accept the fact that she may not make it. Having been there I knew this from the start.

As I mentioned earlier, to not have the expectation that you’re going to make the cut is going to help you recover from it and focus on working harder next year.

Now that the talk was out of the way, we could start focusing on her training and nutrition.

Knowing full well when one is consistent with their training and keeping up fairly well with how they’re eating and hydrating, the next thing I wanted her to work on was visualization and mental preparedness.

I wanted her to write down on a poster board where she can see it every single day of when the tryout date was. Everyday she came in, I asked her when is try outs??


“August 14th!!!”


We got into the routine of this every training day; making proper hydration and adequate nutrition a habit.

Once you do the little things and feel more confident about them, you’ll automatically start to feel more confident about your chances of achieving success.


                        “There are no secret for success, there are only patterns.”


I know for me when I prepare for competitions, I watch videos of other competitions and getting psyched up. I go to bed dreaming about what I’m going to do the morning of. I also accept that I may not win, but I will make damn sure I go down swinging.

The week of the girls tryouts came and I could tell on our last session she had it on her mind. Day came and she made the team. I couldn’t be a happier coach.

I don’t care what the circumstances were of her making the team, fact is she made it. That means everything that we have done over the summer was worth every second, every medicine ball slam, every goblet squat, and every sprint.

And guess what?? Even if she didn’t make the team…it’d still be worth it.

She’s never worked that hard before and never had so much confidence and learned how to be mentally prepared for things like this.


Closing Thoughts

You can be the most physically gifted individual known to man. At some point we all know someone who has had “the potential”, but potential is wasted when never realized.

We all are so physically capable of doing so much and could be so far along than we are now. Our worst enemies aren’t the people you’re going up against for the job position or the title. It is our mind.

Those who crap out and don’t come back are not quite ready yet, and never will unless they revisit what defeated them in the first place.

Embrace the reality of defeat for you will also find success if you chose to continue on. If you do, you’ll be better off. You’ll be stronger (mentally) as a result.

Week 6 Training

Squat Day

A- Max Sets of 3

Warm-up 1: 135 x 10

Warm-up 2: 225×5

Warm-up 3: 375×1

Work set: 405-2 x 3

Needless to say, I was looking forward to this day. After weeks of high volume and belt-less training, It was time I started getting closer to my max and using a belt. The video below was actually my best set. I used the belt on the second set, but it didn’t feel as good yet I had more stability. Evidently my midsection seemed to have grown to compensate for the lack of the belt and create a better foundation of strength and stability. It felt a bit harder than I wanted to, but looking back in my books, I don’t think I’ve squatted 405 for more than a double. I’ve done 415 for a double in training for Nats, but 405 with no belt–in weightlifting shoes–for triple is a big difference.  All in all I’m happy with the result.

And if my squat seems a bit high…fuck off. I bury my squats when it matters.

B- Front Squat 5×5 135

Bench Day

A- Max Sets of 3 (paused sets)

Warm-up: 135 x 10

Warm-up: 185 x 5

Warm-up: 225 x 1 (with pause)

Warm-up: 245 x 1 (with pause)

Work Sets: 265- 3 x 3

Drop Set: 225 x 8

Since the bench is my weakest, it’s fair to say in terms of the numbers/percentages it’s not quite the heaviest in training for needing a belt. It’s strange. I suppose it’s about how taxing the weight is on the body, but unless I’m in the 300’s I’m not going to feel like I’m going to die. I could of gone for another set, but being the smart guy that I am– I knew it was going to look like shit. The video is the 2nd of the 3 sets. The 3rd one started to look bad so I stopped. The drop set was random, I wanted more volume. I will be doing this from now on.

I knew I was going to need wrist wraps though, especially ever since I went 3 fingers on my AMRAP squat a couple weeks ago. The wrists have been feeling weak since then so I used the wraps as precaution. It’s important to note they’re 26-32cm wraps too, competition legal. No sense in using what you can’t use on stage, ya dig?

B- Incline DB Press 4 x 6

65 x 6

70 x 6

75 x 6

80 x 6*

(*rep PR at this weight. Probably won’t go past this for the following weeks by lowering the weight and upping the volume for light work so I don’t kill the shoulders.)


C- Landmine Row (with horn grip attatchment)

55 x 10

60 x 10

70 x 10

C2- Banded Triceps Pushdowns

Green Monster Band- 3 x 15
Deadlift Day

A- Max Sets of 3

Warm-up: 135 x 12

Warm-up: 225 x 10

Warm-up: 315 x 5

Warm-up: 405 x 1

Warm-up: 455 x 1

Work Sets: 480- 4 x 3

I was very pleasantly surprised at my performance on this day. There’s no doubt with the help of #2scoops of pre and an awesome dinner the evening before that knocked me out, I was ready to lift. Today didn’t come without a challenge and work threw a wrench into things, but I was able to utilize my time wisely and get my shit done. I think the 2nd and 3rd sets felt best, but mainly the 3rd set (see video below). I noticed in the videos my chest keeps dipping forward which pisses me off a bit, but I hadn’t stretched like I have been recently and worked on activation drills before hand. I was just ready to go, man. Decided to go head and use a belt right from the jump and boy did I feel  a difference. Like the squat, it took a little getting used to, but the squat is my bread and butter. There isn’t much that could mess it up. I was ready to go for 500, but Coach Curtis made the call for 480. Now I know for sure I’m ready for 500’s. 

B- Snatch Grip Rack Pulls

225- 4 x 8

C- Weighted GHR w/ 8kg KB

3 x 8

Week 7 Training


A- 7 x 3 @ 75% of 90% (305)

No video this week. Totally erased all of my videos for the squat. Needless to say though it went well, especially towards the end as always. I realize it is going to take me a few sets to get warmed up regardless of my warm-up sets.

B- Reverse Hypers 3 x 10 50#



A 7 x 3 75% of 90% (210)

Even though I didn’t have a spotter, the weight wasn’t nearly as heavy today as it was last week when I did 85% for AMRAP. Thus this week was easy of course, but still high volume sets. Using a spotter for sure helps a ton, but given I was the only one in the gym this day I did what I needed to do.

Incline Dumbbell

60# x 8

65# x 8

70# x 8

75# x 8

B2- Bodyweight pullups 4 x 10


A- 7 x 3 75% of 90% (410)

On this day lifting over 400 and feeling the way it did towards the end was gratifying. It seems every week I train without a belt I feel like I’m getting stronger. Some people don’t like to use a belt period, but I know now more than ever that it is more of a tool than something to rely on. I will work on not “bouncing” the weight off the ground and more resetting after each lift when I’m about 4 weeks out to work on technique. 



A- Shoulder Press 6 x 4

105 x 3

115 x 2

125 x 1

B- Curls 4 x 10 20#

B2- Lateral Raises 4 x 10 20#

C- Alligator Walks to Pikes 1 x however many

Week 8 Training

Squat Day

A- 55% x 5 (225)
65% x 3 (265)
75% x 1 (305)
85% xAMRAP (345)

Squats felt really good today. If you notice, I’m wearing OLY shoes again after deciding I’m not going to squat without them anymore. I’m pretty much learning where I am most comfortable in my squat– I’ve been messing with how forward I should lean and my hand placement. On the last set, my wrists started to give out, otherwise I’d get more than 8 reps. Overall, I’m very happy with the weight that I’m able to rep-out still without a belt.

B- Reverse Lunges 4 x 8 95#

C- GHR 4 x 6

Bench Day

A-55% x 5 (150)
65% x 3 (180)
75% x 1 (208)
85% x AMRAP (235)

Bench felt really really great. Ended up getting 12 reps on the last AMRAP (as many reps as possible) set. Keep in mind, I have been training my wide grip to get better chest development. I’d say it’s working pretty damn good. I am considering staying wide after this competition and build my strength that way.

B- Incline Barbell Press 4×8

135 x 8 

145 x 8

150 x 8

155 x 8

Incline press or doing shoulders at all is my worst enemy when it comes to upper body development. Since I’m a “streaky” lifter once my bench went well, I also went wide grip on incline and felt way better, too. Taking advice from Matt Houser using a lift off while going wide I think was key.

C-Landmine 1 Arm Press 3 x 8 @ 95#

C2- Weighted Pullup 3 x 5

Deadlift Day

A- 55% x 5 (300)
65% x 3 (355)
75% x 1 (410)
85% x AMRAP (460)

FUCK YEA!!!! What else can I say. This was an awesome deadlift day. Hitting my final AMRAP set for 12 at 460, WITH NO BELT, is huge for me. I really just took my time with it but everything was feeling smooth. My back tends to be really tight, but on movements like squats and deadlifts, it takes me a while to warm up. I can’t wait for next week. Stay Tuned….

B- RDL 5 x 8 @ 205

C- GHD 4 x 6 w/12kg kettlebell

Friday Reads and News Feeds- Take 1

T.G.I.F People!!!!! I know most of us still have to work (and I still have to work through tomorrow), but who cares! It’s Friday!!

Well for starters, I have been working with a very diligent and hard working young lady that goes by the name of (Kit) Oloffson. Coming out of 8th grade as a non-starter, she wanted to make her high school freshman volleyball team. NCHS has a good 60 girls or so, if not more,  that try out to make the team. Not being a starter at her previous school doesn’t give her the greatest of chances, but it gives her a chance none-the-less.

A great way to spend mother-daughter time (I know...they need to bring their butts down...it was mid-take I promise)
A great way to spend mother-daughter time (I know…they need to bring their butts down…it was mid-take I promise)

Even though we have only trained a couple times a month on average, the “homework” workouts and her conditioning from camps helped quite a bit.

*Note: Goes to show you don’t NEED to be in the gym ALL the time, you just need a plan of action and DO IT!*

The amount of improvement over the summer has proved to pay off. She new she belonged on the team, the coaches just had to see it or themselves. I’m a National Champion Powerlifting Coach, but I have to say that THIS coaching win has to be tops. To help a child achieve their dreams is priceless. ROCK ON, KAYLA!!!! 🙂

To add to the awesomeness, my training is going quite well. If you haven’t yet, you can follow my training progress here for the next 6-8 weeks or so before reaching the ultimate destination, the World Championships in Las Vegas!!!!

I’ve never been west of Mizzou so it’s an exciting time for me.


I love making random posts like these. I’ve always wanted to anyways to add a little more volume to my blogging as I need to write more (clearly).

So, I’d like to leave you now with some good reads for the week. Enjoy and have an awesome weekend. Peace and chicken grease!!!!

Perfection: Enemy of the Good When it Comes to Nutrition-by Jen Comas Keck

Yes, You Can!!! Chin Up Plan- Tony Gentilcore

Are Your Goals Setting You Up For Failure???-by D-Money 😉

One Mom’s Journey to Real Food- by Kelly Jordan

Conditioning: Just Make it a Habit Already-  by Jason Ferruggia

Are your goals setting you up for failure??

For a lot of us, training is a means to an end. Weight loss, fat loss, getting stronger, getting bigger, and getting faster are all good goals to have.

But how are you going to get there??

This is the mind set of a lot of clients that come through gyms like BNAF and all over the country. Understandably, we all want results and results fast because that’s how we live; by getting what we want at a faster rate than ever before.

I ordered clothes and shoes from Zappos a couple times and never had to wait more than 2 days to get it. One time I ordered socks and a hoodie and got it in 23 hours! How can you not be spoiled with those kinds of results!!

Today, we can receive information with the swipe of a finger. Make a large food order and have people bring it to our cars without getting out. Watch full seasons on how I met your mother for less than $10/month on Netflix (HOLLA!!!!).

Needless to say, we’ve gotten lazy and so has our goal making.

That is why it’s important for us to understand the process in how we get results, set a realistic time to achieve them and to go about it passionately.

So, here are 4 things you should do on how to set your goals.

Find a Trainer

Figures, I know, but that’s what we’re here for. I have tons of stories talking my clients out of having a “flat bottom” or “working out 7-days a week.” What sounds good in their head may not be all that great when you’re explained as to what that really means.

It’s also important to find a good professional that understands and connects with you about the goals that you’re trying to set for yourself. I know it took me a while to understand that shooting down my female clients wishes to “not get too bulky” wasn’t very smart. A trainer that listens and is able to work with you on your level will make all the difference—and you haven’t even started training yet.

Don’t focus on the end result

After you find a trainer or fitness pro, it’s important to not focus on the “end result.” This being the X-amount of weight loss or X-dress/pants size. Setting little goals along the way is affirmation that what it is you are doing is working.

I like to remind my clients to focus on how they’re feeling on a day to day basis, how they feel in their clothes, or to note any increase in work performance. Talking about these results to your trainer or friends help with program-retention and continue on the path to success.

Have a plan

As I eluded to before, how can you expect to get achieve your goals when you don’t have a plan? This step is just as important when goal setting. Your behaviors should be in line with your goals.  Plan on partying hard this weekend? That’s cool. Those sculpted thighs will just have to wait a little longer to show. Hey, you’ll get there when you get there, right?

It’s vital that you plan for “drawbacks” rather than letting them happen unexpectedly. You’ll be more conscious about your choices and what you do.

Be kind to yourself—have a little fun
The Color Run

Being stuck in a program without any variation or a “deload” (low intensity or volume) day can be the root cause of your plateaus or boredom. Basically your training will begin to just straight up suck.

I remember scheduling deload weeks or vacations for myself—with no training at all— only to come back to feeling amazing. I wrote an article earlier talking about how excessive alcohol intake can send your progress down the drain, but having a LITTLE fun might be just what the body needs.  Sometimes going too strict on a program with out little breaks here and there can negatively stress the body out.

Every 4-6 weeks try reducing the workload by doing less weight and fewer repetitions, or even take time off from the gym. Sometimes despite what you plan, your body will decide when you need to take a break. Listen to it. It’s most likely to be correct every time.

Hope this helps! Consider the 4 steps I’ve given you to set yourself up for success. Happy Training!