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!

08/10/13: 9 Weeks Out

8 Weeks Out – Juggernaut Powerlifting Program

Squat Day

A- 4 x 5 @ 77% of 90% (315#)

Better sleeping, over 100 oz. of water before the end of the day, and lots of carbs and protein for dinner last night is what made this squat day the best so far. Usually my back is really tight on squats lately, but I took more time today to roll out my glutes, hip flexors; and stretch out my hamstrings. Since my core has been feeling weak without my belt, I added in good mornings and 1-arm walks in the rack position with a 53# kettlebell. It seemed to have done the trick. Getting your CNS and core ready for heavy loading with out support is something you should really consider doing before heavy lifting and/or spinal loading.

B-Front Squat 5×5 @ 135#

Up from 95#, I’m still getting used to front loading. My forearms and wrists don’t have as much flexibility so the front position really promotes that, which will allow me to have more contraction on gripping. I like to do this to help develop my quads, as I am very glute dominant.

C- Bulgarian Split Squats 4×6/leg 90# (20# chain, 70#’s in DBs)

Bench Day

A-4 x 5 @77% of 90% (215#)

Although my wide-grip isn’t the best right now, and with having weak shoulders, it’s definitely something I need to work on. By working on it I know the way I normally grip (narrow) is going to boost my numbers over time.

B- Good Mornings 4×10

Exercises to Boost Your Mojo: Yoga Complex Plus

Awwwww yeah!! This is the start of my new video series “Exercises to Boost Your Mojo.”

Why “Mojo”? It’s pretty much my family nickname because it sounds a lot like Muldrow. I stole this awesome article idea from a good friend (and Training Jedi), Tony Gentilcore, to post random exercises that people either should or probably don’t incorporate into their training program.

Introducing- The Yoga Complex Plus.

Where did I get it: I can’t quite remember where I saw this idea first- Diesel Crew’s  “Flow” warm-up, or Tony Gentilcore’s “Yoga Plex.” As it seems, I have combined the two versions of this exercise with a bit of my own “Mojo.”

What does it do: Provide mobility, stability and flexibility in the hips and T-Spine,  in the chest, hamstrings, glutes, calves, abdominals and shoulders. Pretty much the entire body! It’s a combination of a “Yoga Plex” with a reach; a down-ward dog and a cobra. Hold each position for no more than 3 seconds to get that feel good stretch.

Applications: These “moves like Jagger” is great for anytime of the day, anywhere you have space- I mostly use it in my programming for warm-ups or even as “fillers” in between worksets. Because it’s a multi-joint movement, it will certainly get your blood flowing and keep you loose through out your session. The more you do big movements like these the better you’ll move and feel!

Try this move out today for 1-2 sets for a warm up of 5-8 repetitions.

08/03/13: 9 Weeks Out

10 Weeks Out- Juggernaut Powerlifting Program

Squat Day

A-Work Sets: 6 x 5 @ 70% of 90% (285#)

Squat sets 3-5 felt great considering my lack of sleep. I could definitely tell a difference. First couple of sets were more like a warm-up, then things started to get loose. Set 4 here, felt the best. I’m not used to doing high volume still, so naturally I got fatigued towards the end. It’s getting better though.I still know, training without a belt is going to make my numbers skyrocket.

With the help of BCAAs back in my system, it provided the much needed energy and recovery over the last 24 hours.

B-Walking Kettlebell Lunges (racked position) 3×20; 2-16kgs

C-Weighted GHD Round the Worlds 3 x 8/direction

Deadlift Day

A- Worksets: 6 x 5 @ 70% of 90% (380#)

Deadlifts definitely felt heavy. Like all my lifts in training, the last ones feel the best. I also consumed copious amounts of food at a buffet 3 hours before and this was in the afternoon. Since I mostly train in the morning, changing the times up made a huge difference and I felt a lot more tired and not ready to workout, as my body by that time of day is usually recovering. All the more important to stick to a time of training that works best for you. Your body will most certainly be expecting it.


B-GHD with black mini band 3×10

A short day, but I did what I needed to do to get done. This is why the bigger movements of the dayshould always come first.

Bench Day

A- 6 x5 @ 70% of 90% (195#)

Without a doubt, the bench is my weakest lift, hence the weight by the percentages. No matter what though, the goal is to stick with the goal. This was definitely an easy one today.


B-Strip Bench Set to failure: 185# in total weight

C-Weighted Dips 4×10 +8kg KB

C2- Bodyweight Pullups 4×12