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Another weekend is finishing up and if you aren't sore from some brutal training sessions then I question how you spent it.

In my humble opinion your weekend is best spent focusing on training, eating and sleeping.

With that in mind, here are the workouts we did this weekend to get bigger, stronger and leaner.

Saturday, Strongman Upper Body Focus

For the first time we decided to add bands to the log press. This makes the tension higher at the top of the lift than the bottom, forcing you to drive through the lift. Bands or chains as accomodating resistance will improve your lockout.

• Mobility Work
• joint circles, bar hang, foam roller
• Dynamic Warm-Up
• empty barbell complex
• A1 Front Squat
• 95 x 5, 135 x 5, 185 x 5, 225 x 5, 275 x 3, 315 x 1, 365 x 1, 405 x miss
• A2 Pull-Ups
• 4 x 10
• Strongman Log Press with Bands
• 215lbs + band tension x 1, 1, 1
• 185lbs + band tension x 3 x 5
• Machine Rows
• 4 x 6-8
• Face Pulls
• 2 x 10
Here is a really cool strongman training video. At about 3:08 Derek Poundstone demonstrates the band log press.

Sunday, Strongman Lower Body Focus

In this session we decided to include broad jumps as part of the warm-up between lighter sets of squats. I haven't jumped in years so I was surprised at how good it felt. Jumps will prime the nervous system, plus landing into a full squat will improve mobility.

• Mobility Work
• Dynamic Warm-Up
• A1 Back Squat
• 135 x 5, 185 x 5, 225 x 5, 275 x 5, 315 x 3, 365 x 3, 405 x 1, 455 x 1
• A2 Broad Jumps
• 4 x 5
• Tire Flip
• 850lbs tire x 10 x 1
• Atlas Stone
• 285lbs @ 48" x 3 x 1
• 285lbs @ 55" x 3 x 1

Here is an example of a young athlete doing the broad jump. Note how similar the motion is to a kettlebell swing. Also, you don't have to go all out when warming up, just explode through the hips and swing the arms, landing where your momemtum takes you.



For group, semi-private or personal training contact: Nathan Donahue Calgary, Alberta Nathan@kettlebellplanet.com http://www.kettlebellplanet.com/

Here is a fun way to improve your pulls (deadlifts, high pulls and cleans). Start with just the bar and do sets of high pulls, adding weight each set. When you hit a weight that you can do a high pull with, switch to double overhand deadlifts instead. When you can't grip the bar anymore, switch to an alterante grip.

I like using the high pull instead of the clean because you will attempt a heavier weight as you don't have to worry about catching the bar at the shoulders. Plus the negative portion of the lift will really challenge your grip.

Here is how it played out in today's training session:

• Mobility
• joint circles, bar hanging, foam rolling
• Dynamic Warm-Up
• empty barbell complex
• A1 Back Squats, ass to grass
• 135 x 5, 185 x 5, 225 x 5, 275 x 5, 315 x 3, 365 x 3, 405 x 3, 405 x 3
• A2 Fat Bar/Axle High Pull into Deadlift
• High Pull - 70 x 5, 120 x 5, 150 x 5, 180 x 3, 215 x 3, 235 x 3, 250 x 3
• Deadlift - 275 x 3, 315 x 3, 365 x 3, 405 x 3, 455 x 1, 1, 500 x 1, 1, 1, 1
• I started doing high pulls and then when the weight was to heavy transitioned to deadlifts
• Incline Dumbbell Press
• 60 x 10, 80 x 10, 100 x 8, 8, 6
• Pull-ups
• 3 x 10

Here is a great video from Diesel Crew that demonstrates the Romanian Deadlift (straight-ish legs, ass back) combined with a high pull). Note how explosive the lift is.






For group, semi-private or personal training contact: Nathan Donahue Calgary, Alberta Nathan@kettlebellplanet.com http://www.kettlebellplanet.com/

There is no greater crime in the gym than cutting your squat high. The squat is used to build power throughout the entire lower body, abs and back. By cutting your depth short you are cheating yourself of strength and hypertrophy gains, putting your lower back at risk, and making yourself look like an idiot.

The acceptable depth for a squat is lowering yourself until your hips break parallel with your knees. This depth will give you three white lights in the great sport of powerlifting and still allow you to use a tremendous amount of weight.

For the most hypertrophy gains and to develop mobility, ass to grass squats are the key. You will have to swallow your pride and use a little less weight, but the added range of motion will create more stress on your muscles.

Also, always remember to keep your chest up, look up or ahead, push the knees out and the ass back.

When I see someone squat down and intentionally cut their depth I pretty much feel they should lose their rights to use the squat rack. It is really a sign of mental weakness.

Shame on the high squatters I say!

Think about it, if you aren't sure if you can squat the weight through the full range of motion then you should recruit a spotter or put some safety racks just below your intended depth. Basically, make it safe to fail so you can squat like you mean it.
I dump the weight into the rack several times a week. It's no big deal, I just call it a negative rep and move on to the next drill.

Bottom line, swallow your pride, drop the weight, and squat to full depth.

This is a real squat!

I will give you one caveat, quarter squats do have their place in the gym. I find them usefull for strength athletes trying to get used to heavier weights. Simply squat until you hit your max weight, then add about 50lbs and do a few reps of quarter squats. This will build confidence and upper back strength. Or you can just do what I do and set up the safety rack so you do a full negative squat into the rack.

Speaking of squatting into the rack, here is the training session I did today to build strength and muscle.

• Mobility Work
• joint circles, bar hanging
• Dynamic Warm-Up
• empty barbell complex
• A1 Safety Squat Cambered Bar Squats, ass to grass
• 95 x 5, 135 x 5, 185 x 5, 225 x 5, 275 x 5, 315 x 3, 365 x 1, 405 x 1, 455 x miss
• This bar is a little bigger so it might actuall weight more but whatever
• I put a belt on at 405lbs
• A2 Fat Bar/Axle Clean and Press
• 95 x 5, 135 x 5, 185 x 3, 215 x 3, 235 x 1, 1, 215 x 3, 3,
• Pull-ups
• 3 x 10

For group, semi-private or personal training contact: Nathan Donahue Calgary, Alberta Nathan@kettlebellplanet.com http://www.kettlebellplanet.com/

When in doubt, do something awesome. This is a concept I "invented" after reading enough of Jim Wendler's work to make my traps grow on their own.

This philosophy is especially important when you don't have a lot of time to train. In my case I usually only have about 45 minutes of actual lifting time available to me so I prioritize on awesomeness.

Squats and strongman events are pretty awesome in my book, so I always chose to do these and then fit in a little accessory work if time permits.

Below is today's training session, which provides a perfect example.

• Mobility Work
• joint circles, bar hanging, foam rolling
• Dynamic Warm-Up
• empty barbell complex
• A1 Back Squats, ass to grass
• 135 x 5, 185 x 5, 225 x 5, 275 x 5, 315 x 3, 365 x 1, 405 x 1, 455 x 1, 500 x miss
• A2 Farmers Walks
• 145/hand x 120', 235/hand x 60, 60, 305/hand x 60, 60

Something I am considering including to improve explosiveness and athleticism is jumping between sets of squats. The idea would be to alternate warm-up sets in the squat with jumps as Jim outlines in this article.





For semi-private or personal training contact: Nathan Donahue Calgary, Alberta Nathan@kettlebellplanet.com http://www.kettlebellplanet.com/

After being asked why I don't teach kettlebell classes any more for the 1000th time I have finally decided to start offering a kettlebell group fitness class.

It will be a regular class that runs twice a week and held at Strive Fitness in Calgary.

Within the Calgary North East Sports Centre

401 – 33 Street NE
Calgary,AB
T2A 7R3
Phone: (403)815-5998

If you are interested or have any questions please feel free to email me at the address below.

For semi-private or personal training contact: Nathan Donahue Calgary, Alberta Nathan@kettlebellplanet.com http://www.kettlebellplanet.com/

If you are trying to improve at a lift, and by improve I mean use more weight or complete more reps with the same weight, you have to practice the consistently. The more I train and research training, the more I believe that strength training is more about practice than anything.

Want to bench more weight? Bench more often.

Want to over head press more weight? Over head press more often.

As some you of may know, I have been conducting an experiment since August 5th which involves squatting every single day (7 days a week). Generally speaking I do front and back squats, but when I am in a pinch I will do goblet squats with my trusty kettlebell.

People tell me I'm crazy but the problem is this training method works. The reason I say it is a problem is because it is so demanding to squat every day that you, or at least I did, hope it won't work so you can go back to "normal" training.

Well guess what? Normal training will give you normal results. For example, while training normal my front squat was stuck at an ass to grass 315lbs and a parallel 335lbs. Now it is at 385lbs ass to grass and I am taking runs at 405lbs. These numbers are not posted to brag but to show the improvements you can make even if you have been training for years.

Here is the training session I did today, give it a try and let me know your thoughts.

• Mobility Work
• joint circles, bar hang, foam rolling
• Dynamic Warm-up
• empty barbell complex
• A1 Front Squat
• 95 x 5, 135 x 5, 185 x 5, 225 x 5, 275 x 2, 315 x 1, 365 x 1, 405 x miss out of the hole
• A2 Fat Bar/Axle Clean and Jerk
• 95 x 5, 135 x 5, 185 x 5, 235 x 2, 3
• Ran out of time at the gym
• B1 Kettlebell Row
• 4 x 12
• B2 Hindu Push-ups
• 4 x 10, I find these really hard!
• C1 Kettlebell Swings
• 4 x 25
• C2 Flex Band Curls
• 4 x 15

Here is a video of a lifter front squatting a heck of a lot more than I can. Of course there is always someone stronger than you. But then, he or she probably just trains more often than you!


For group, semi-private or personal training contact: Nathan Donahue Calgary, Alberta Nathan@kettlebellplanet.com http://www.kettlebellplanet.com/

Here is a simple but tough strongman/strength building training session I did today. After squats, which I do every day, I like to practice one strongman event. Today it hapend to be the atlas stone because it is a great full body drill that builds physical as well as mental toughness. Plus, what's cooler than lifting a big ass stone? If you don't have stones in your gym you can buy yourself a sandbag or do some heavy cleans instead.

Give it a try yourself.

• Mobility Work
• joint circles, bar hanging, foam rolling
• Dynamic Warm-Up
• empty barbell complex
• A1 Safety Bar Squat
• 95 x 5, 135 x 5, 225 x 5, 275 x 3, 315 x 1, 365 x 1, 405 x 1
• A2 Barbell Jerk
• 95 x 5, 5, 135 x 5, 5, 185 x 3, 3, 225 x 2, 2, 3
• Atlas Stone Lifting
• 285 x 3 x 3 to chin high platform

If you are new to stone lifting, here is a great instructional video from two time World's Strongman Champion Juoko Ahola.


For semi-private or personal training contact: Nathan Donahue Calgary, Alberta Nathan@kettlebellplanet.com http://www.kettlebellplanet.com/

Sunday can be a great day to train because you can sleep in, have a big breakfast and take your time warming up. Compared to work days there seems to be less of a rush so you can focus on getting a great training session in.

Here is the workout we did today. It consists of a daily squat to a max, that's right I squat every single day, followed by some strongman practice. The regular squatting will teach your body and nervous system to grind a tough weight. A few meals after practice I did a mini-workout at home to stimulate the metabolism and work on some weaknesses. Mini-workouts are the difference between chumps and champions as it allows you to sneak in extra volume without affecting recovery.

AM, Strongman Practice

• Mobility Work
• joint circles, bar hanging, foam rolling
• Dynamic Warm-up
• empty barbell complex
• A1 Back Squat, ass to grass
• 95 x 5, 135 x 5, 185 x 5, 225 x 5, 275 x 5, 315 x 3, 365 x 1, 405 x 1, 455 x 1, 500 x miss
• A2 Pull-ups
• 5 x 8-10, various grips
• Tire Flip
• 850lbs x 8 x 1
• practicing with a new tire
• Dumbbell Rows
• 2 x 10

PM, Bonus Workout!

• A1 Kettlebell Swings
• 4 x 25
• A2 Hindu Push-ups
• 4 x 10
• B1 Body Weight Depth Squats
• 4 x 25
• B2 Flex Band Curls
• 4 x 10-12

Here is another cool strongman workout that you can try out if you dare.



For semi-private or personal training contact: Nathan Donahue Calgary, Alberta Nathan@kettlebellplanet.com www.kettlebellplanet.com

If you are trying to gain more muscle, learn how to maximize protein synthesis.

Most people train the muscles they see in the mirror more than the ones they can't when in fact for maximum performance and structural balance you should focus more on effective pulling movements.

For endurance athletes, here is more evidence that you should include strength training to increase performance and fat loss.

Here is yet another reason to use kettlebells, they make a great braking system.

A great tool to help you get lean and jacked is the Prowler. Here are 3 Prowler Workouts to help you suck less wind.

If you are trying to lose weight, avoid fructose!

The front squat is probably my favourite lift. Unfortunately it is often underrated and rarely seen in the gym. Here is how to make Fronts Squats Easier, so you can include them in your training routine.

According to Charles Poliquin, the infamous Russian Squat Program is a very dumb training recommendation.

In case you think you can start slacking on your front squats, here is a video of a 96kg lifter front squatting 200kg.


For semi-private or personal training contact: Nathan Donahue Calgary, Alberta Nathan@kettlebellplanet.com www.kettlebellplanet.com

Saturday is probably my favourite training day of the week. The Bells of Steel Crew focuses on one task and one task only, getting stronger.

Heading into today's session I actually felt like crap. I didn't get quite enough sleep the night before and was experiencing some anxiety as I sometimes do before a big training session.

As usual, once the warm-up began, the music was pumping, and the powerlifters were blasting away with some big weights I started to feel fine and was excited to train. There is a lesson here. Just because you "don't feel like training", does not give you any excuse to stay home and ride the couch. Of course you don't feel like training, you are on the damn couch getting fatter and probably dumber thanks to reality TV. Once you get off your ass and start moving you will almost always feel much better and be glad you did something, anything, to improve your health and physical abilities.

Here is the training session we did. Note that since August 5th I have trained every single day except for two days that missed. Also, I squat every single time I train. It sounds crazy, but if you are trying to get stronger it works.

• Mobility Work
• joint circles, bar hanging, foam roller
• Dynamic Warm-up
• empty barbell complex
• A1 Front Squat
• 95 x 5, 135 x 5, 185 x 5, 225 x 3, 275 x 2, 315 x 1, 345 x 1, 385 x 1 (PR)
• A2 Barbell Jerk
• 95 x 5, 5, 135 x 5, 5, 185 x 2, 2, 2, 2
• Strongman Log Clean and Press
• 95 x 5, 135 x 5, 185 x 2, 215 x 2, 235 x 1, 255 x miss, 1, 270 x miss, 1 (tied my PR)
• 235 x 3 x 3

The barbell jerk is a great drill to improve explosiveness and upper body strength. Watch the way Olympian Klokov uses his entire body to throw the weight up.



For semi-private or personal training contact: Nathan Donahue Calgary, Alberta Nathan@kettlebellplanet.com www.kettlebellplanet.com

In a previous life, I was the proud owner of a supplement store. I sold the usual mix of protein powders, creatine, glutamine, vitamins, fat burners, and protein bars.

Since I pretty much lived at my store, working 60-70 hours a week, I ended up "sampling" a lot of my products. Protein bars were usually my choice of "food" as I like to eat and they usually taste pretty good.

The problem with protein bars (well, the biggest one) is that they flat out lie about the protein content. The label will list all the protein as per USDA or Health Canada regulations, but a large portion of the "protein" is hydrolyzed collagen, also known as hoofs and other animal parts that are not meat, fat or bone. Unfortunately they are not protein either, they just don't fall under fat or carbohydrate so they are called protein.

So protein bars often have much less protein than listed, plus the other chemicals make them hard to digest, which I suspect limits the protein absorption.

Finally, protein bars use cheap ass protein like soy as the primary ingredient. Even if whey is listed as the first source of protein, keep in my that if the protein sources are all in brackets then the order means nothing. So (whey, soy, milk), could actually be soy, milk, whey in order of most to least.

So, what do you do if you are on the go and shakes are not practical?

It's simple, eat nature's protein bar, the hard boiled egg.

Eggs are cheap, portable and loaded with a blend of perfect protein.

Hard boiled eggs can be a pain in the ass to peel though so here is a quick tip. Pour some baking soda in the water before you bring it to a boil. It will all the shell to practically fall off the egg.



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Here are some really simple kettlebell workouts that I did this week. I use a 32kg bell, so feel free to adjust the sets and reps based on your strength, fitness, and available weights.

Wednesday

• Mobility
• A1 Kettlebell Swings
• 4 x 25
• A2 Push-Ups
• 4 x 25
• B1 Kettlebell Clean and Press
• 4 x 10
• B2 Kettlebell Goblet Squat
• 4 x 10
• 1 Arm Snatch
• 4 x 8 each hand

Thursday

• Mobility
• Kettlebell Goblet Squats
• 4 x 10
• Hindu Push-ups
• 4 x 20
• 1 Arm Kettlebell Snatch
•  x 2, 5, 8, 10, 2, 5, 8, 10, 2, 5, 8, 10 each arm

 Friday

• Mobility Work
• Dynamic Warm-up
• empty barbell complex
• A1 Back Squats
• 95 x 5, 135 x 5, 185 x 5, 225 x 5, 275 x 3, 315 x 3, 365 x 1, 405 x 1
• planned to go heavier but had to leave the gym
• A2 Fat Bar/Axle Push Press
• 135 x 3, 185 x 3, 215 x 2, 255 x miss, 215 x 3 x 2
• Kettlebell work at home now
• 1 Arm Floor Press
• 4 x 10
• Bent Over Row
• 4 x 15
• Swing
• 4 x 25

If you are training at home today and need a quick workout to burn some fat and build or maintain muscle mass, give this a try.

• Mobility Work
• A1 Swings
• 4 x 25
• A2 Push-Ups
• 4 x 25
• B1 Goblet Squat
• 4 x 10
• B2 One Arm Clean and Press
• 4 x 10/10
• One Arm Snatch
• 4 x 10/10
• Flex Band Curls
• 3 x 15

If you are not sure how to do the kettlebell snatch, check out this instructional video below.


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If you are "a fighter", it means you should practice fighting in a martials arts studio or a boxing club. It does not give you the right to shadow box between sets of dumbbell flys. This is especially true if you are 120lbs.

As for people who actually lift weights in the weight room, here is a simple strength training session that I did today and you can try out as well. Warning, only do this workout if you are not afraid of gettitng "too big".

• Mobility Work
• joint circles, foam roller, bar hanging
• Dynamic Warm-Up
• empty barbell complex
• A1 Front Squat with Bands
• 95 x 5, 135 x 5, 185 x 3, 225 x 3, 275 x 1, 315 x miss
• each set done with the above weight plus 100lbs of band weight at the top
• A2 Incline Dumbbell Press
• 50 x 10, 60 x 10, 70 x 10, 80 x 10
• Farmers Walks
• 155 x 120' with turn at 60'
• 235 x 3 x 120' with turn at 60'
• I ran out of time so feel free to do more sets or go really heavy in the farmers walk. It will put muscle on you faster than you can say tapout

Warning: The farmers walk has been known to make swoldiers out of boys. http://www.kettlebellplanet.com/

When in doubt, keep it simple and do something awesome. Few drills are more awesome then squats or clean and presses.

With that in mind, here is a really simple training session that I did today. Give it a try if you are looking for a simple but effective workout.

• Mobility Work
• joint circles, bar hangs, foam roller
• Dynamic Warm-up
• empty barbell complex
• A1 Low Box Squats with Safet Squat Bar
• 95 x 5, 135 x 5, 185 x 5, 225 x 5, 275 x 5, 315 x 3, 365 x 1, 405 x 1, 465 x 1 (PR)
• A2 Fat Bar/Axle Clean and Press
• 95 x 2, 135 x 2, 185 x 2, 215 x 2, 2, 2, 2
• B1 Clean then Press for Reps
• 185 x 10, 10, 7
• B2 Pull-Ups
• 3 x 10

If you are looking for a higher rep squat workout, why not try the infamous Death Squats?

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It sounds like a masochistic saying, but the point being made is the people wimp out of training too often and end stalling their progress due to missed training sessions.

I have broken PR's hung over, or with a pulled hamstring, and something has always hurt for the last two years.

Just because you feel like crap or are in pain, does not mean you should skip a training session. Do you think the late, great Jon Pall Sigmarsson would have stayed home to watch Jersey Shore just because his shoulder hurt or he was a little tired? Hells No!

On the flip side, sometimes you actually have to go to the hospital. Today for example, one of the Bells of Steel Crew had to take a trip to the ER. We were lifting altas stones when a metal plyo box came crashing down and smashed his index finger against the stone. At first we all thought he just pinched his finger until blood was spraying everywhere and we saw that his finger nail had been torn right off! He is at the hospital now getting his finger fixed up, I just hope he gets to keep his whole finger.

This brings me to my second point. You can't break PR's if you are seriously injured, so train safely! I know it isn't the sexiest thing to write about, but practicing safe lifting is important. If we had been thinking we wouldn't have been lifting stones next to a precariously placed solid steel platform. Injuries like this are totally preventable if common sense is used proactively.

Anyways, here is the workout I did today, complete with a play-be-play of Norm's hand injury.

• Mobility Work
• joint circles, bar hangs, foam roller
• Dynamic Warm-Up
• empty barbell complex
• A1 Back Squat, ass to grass, wearing a belt but no knee wraps or squat suit
• 95 x 5, 135 x 5, 185 x 5, 225 x 5, 275 x 3, 315 x 3, 365 x 1, 405 x 1, 475 x 1 (PR I believe), 500 x miss (eccentric rep to get used to heavier loads)
• A2 Clubbell Drills
• mills and other drills that I don't really know to be honest
• 5 x 10 reps per hand
• my shoulder was killing me so I did these to loosen it up between squats
• Atlas Stones (no tacky used)
• Norm smashed his finger before I did my first lift
• 20 minutes of first aid, then he left to go to the hospital
• mopped up the blood, then back to work
• 285 x 4 x 5
• one lap, then 5 platform loads and deloads
• 300lbs x 1 x 1
• 285 x 3 x 3
• B1 Reverse Hypers
• 3 x 15
• B2 Kettlebell Snatch
• 3 x 10 per arm
• Mobility Work
• foam roller and some deep squats using a TRX

With all that being said, if you are not in the hospital, why the hell are you reading this blog. Get off your ass and go do some good old fashioned stone lifting or some of that new-fangles barbell lifting. Either way, go train while you still can!



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Saturday is by far the best day of the week. You get to sleep in, have a massive breakfast, and then hit the gym whenever you want to. At the gym your not in a rush because...it's Saturday!

Let's face it, Saturday is the perfect day for a swole-gasm.

Today my training partner and I worked on our front squats and our log press.

Saturday AM, Strongman Practice

• Mobility Work
• joint circles, bar hangs, etc
• Dynamic Warm-Up
• empty barbell complex of Romanian deadlifts, rows, high pulls, presses and over head squats
• A1 Front Squat
• 95 x 5, 135 x 5, 185 x 5, 225 x 5, 275 x 1, 315 x 1, 365 x miss, miss (couldn't seem to hold the bar properly)
• 315 x 1, 345 x 1, 385 x miss (just wasn't my day when it came to front squats)
• A2 Pull-Ups
• 5 x 8-10 with various grips
• Strongman Log Clean and Press
• 95 x 5, 135 x 5, 185 x 3, 215 x 2, 235 x 1, 255 x 1, 270 x 1 (new personal record)
• 215 x 3 x 5

• Push-ups
• 4 x 25
• Kettlebell Swings
• 4 x 25
• Kettlebell Clean and Press
• 4 x 5

As for over head pressing, I felt pretty good about today's log press until I watched this video. 500lbs overhead like it's nothing!? Are you kidding me? When I have a son I am going to put him in Olympic lifting. I have to think it translates well to all sports.

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Thank God it's Friday. Time to relax, eat some meat and throw some iron, or stones, around. If you are looking to learn a few things about bigger, stronger and faster, then check out some of the links below.

First off, here are some Surprising Reasons Why You're Tight and Weak (stretching might not help).

Instead of complaining about where you are in life, understand first that You Get What You Tolerate.

Speaking of trying to achieve more in life, here is an interview with Istvan Javorek, the inventor of Complex Training.

Tired of the misinformation surrounding health and fitess? Too bad because Some Things Never Change.

If you are trying to get bigger and stronger why not combine Olympic Lifts and Dumbbells?

Courtesy of Charles Poliquin, here are some Simple Solutions to Correct Your Squatting Technique.

Remember gym class? Here is how one average joe would Change Gym Class .

Trying to build a strong back? Then learn more about Deadlift Training.

If you want to lose weight, here is Another Completely Overlooked Key to Fat Loss - Liver Health.
 
My wife and I take 4,000 iu's of Vitamin D every day and so should you. Get the Vitamin D Advantage: It May Boost Performance and Will Prevent Disease.

Finally I leave you with an awesome example of swoleness.





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Here is a really simple tip to improve your bench press.

Stop benching for three months and start pressing over head religiously, 2-5 times a week will do. Start heavy barbell push pressing, jerks, strict barbebll and dumbbell pressing, kettlebell pressing and any other variation you can think of.

Generally speaking your chest is the strongest muscle when benching and your triceps and shoulders are the weak link.

If you are constantly benching to improve your bench, the triceps and shoulders will only get so strong as your body will rely on the pecs to press the weight. Bottom line, you will plateau and risk a pec tear.

Pressing over head will overload the shoulders and triceps by taking the pecs out the movement (for the most part as the pecs and back muscles stabilize during overhead pressing).

The result is that when you go back to benching, your shoulders and triceps will be stronger than ever and you will break your previous in the bench press.

I found this out by accident when I switched my focus from powerlifting to strongman. I stopped benching and focused strictly on overhead pressing to prepare for an upcoming contest. After the contest I decided to try benching again as I thought it must be lagging. Instead I ended up benching 415lbs raw which at the time was a 30lbs personal record.

Here is the workout I did today, after neglecting the bench press for several months:

• Box Squats with Cambered Bar
• 95 x 5, 135 x 5, 185 x 5, 225 x 5, 275 x 5, 315 x 3, 365 x 1, 405 x 1, 455 x 1
• Bench Press
• 45 x 10, 95 x 10, 135 x 5, 185 x 5, 225 x 5, 275 x 5, 315 x 5, 3 (felt light, decided to max out)
• 365 x 1, 405 x 1 (technique was rusty but the weight felt light)

Obviously this was a really simple training session, but I was surprised once again at how effective the overhead press is for building the bench press. Even though my technique was rusty, 405lbs actually felt pretty light. All that squatting and over head pressing just makes the entire body stronger!

Here is an example of pro-strongman Kevin Nee. This guy barely ever benches but when he does the weights are huge because of all the over head pressing that he practices for strongman.




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If you suck at something and you want to improve, bitching about it won't do anything, trust me. The best way to improve a lift is to practice it as often as possible to develop your co-ordination and confidence.

For example, after Alberta's Strongest Man I realized that my squat had gone to shit and my overhead pressing needed some attention. To remedy these weaknesses I started a squatting and pressing regime with enough volume to make a Bulgarian Olympic lifter shudder, well, not exactly. But but North American strength training standards my frequency excessive.

The result? My squats (front, back, box) have improved nicely and my pressing is coming along.

Frequency and specificity work. In fact, the longer I have been in the iron game, the more I believe that strength training is really just practice. It's like throwing a football. The guy who practices throwing the most will end up a pro quarterback. The guy who just practices for fun will play in a beer league.

So figure out what you want to improve on, and then start practicing like a man, or woman, possesed!

On that note, here are the most recent practice sessions I had. Hopefully they give you some ideas on how to improve your swole-ness.

Wednesday, Front Squats and Fat Bar Fun

• Mobility Work
• Dynamic Warm-Up
• empty barbell complex
• A1 Front Squats
• 95 x 5, 135 x 5, 185 x 5, 225 x 3, 275 x 2, 315 x 1, 354 x 1, 380 x miss
• A2 Fat Bar High Pulls
• 95 x 5, 135 x 5, 185 x 2, 215 x 2, 235 x 2, 215 x 2
• B1 Barbell Jerk
• 225 x 5 x 3
• B2 Fat Bar Clean and Press
• 215 x 5 x 2, 165 x 8

Thursday, Kettlebell Home Workout

• Mobility Work
• A1 Kettlebell Swings
• 4 x 25
• A2 Flex Band Push-Ups
• 4 x 15
• using the bands wrapped around your back to increase resistance
• B1 Kettlebell Clean and Press
• 4 x 10
• B2 Goblet Squats
• 4 x 10
• C1 Kettlebell Rows
• 4 x 12
• C2 Flex Band Triceps Extensions
• 4 x 15

Here is a video of the great Pat Mendes front squatting 600lbs. A lift that he practices daily during his 2x a day training schedule.



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If you are short on time that is no excuse to miss a training session, it just means you have to get creative and be flexible. In a crunch I find the best thing to do is to skip the gym and train at home to eliminate travel time.

Here is the kettlebell home workout I did today:

• Mobility
• A1 Swings
• 4 x 25
• A2 Push-Ups
• 4 x 25
• Clean and Strict Press
• 5 x 5
• Goblet Squat
• 4 x 10
• Flex Band Triceps Extensions
• 4 x 15
• Biceps Rows
• 2 x 15

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I am just back from an afternoon of running hills sprints and eating ribs. Actually, all I have done this weekend is train, eat and sleep so it has been a pretty awesome long weekend.

Now it's time to do some of that reading stuff and try to learn a few more things about how to be jacked and tanned, or just lean, strong and healthy.

If you are trying to get bigger and stronger, then you will want to reade Date Tate's accounts of his time spent as a competitive powerlifter training at Westside Barbell.

Think jogging is a good method to test an athlete's conditioning? Think again.

I am a big believer in following a paleo/primal diet of meat and plants instead of grains and processed foods. Here is an interested article about an mma heavyweight fighter who turned to primal eating.

If you are really focusing on getting bigger, then try Jim Wendler's Boring But Big protocol.

Take Vitamin D to prevent injury.

The truth about single leg training.

Avoid static stretching, especially during a warm-up.

Trying lose weight? Here are three simple fat loss fixes. If that is too complicated for you, then here is an even simpler eating plan.

Want to build a bigger and stronger back and chest? Try this workout.

If you are trying to pump up your guns, read biceps made simple.

People often ask me how to warm-up for heavy lifts. Here is a great article by Charles Poliquin that explains warm-up sets clearly.




Now it's time to go lift some kettlebells.
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I was listening to an interview with Donnie Thompson, the powerlifter with the biggest total of all time, and he said something that really struck me. "I don't worry about whether the weight feels heavy or light, all I think about is execution."
This really struck me as a powerful statement for lifters as we often get excited if the warm-ups feel light, but just as easily get phsyched out if they feel heavy. From my experience how the warm-ups feel means pretty much nothing. Even how you feel in terms of energy levels during the day leading up to training means nothing. How your body feels is a lie.

Like Donnie Thompson says, instead of worrying about how the weight feels, or how you feel, just focus on execution.

Thursday, Box Squats and Fat Bar Pressing

• Mobility Work
• joint circles, bar hanging, foam roller
• Dynamic Warm-up
• empty barbell complex of Romanian deadlifts, rows, high pulls, press, over head squat
• A1 Low Box Squat
• 95 x 5, 135 x 5, 185 x 5, 225 x 5, 275 x 3, 315 x 2, 365 x 1, 405 x 1, 455 x 1, 505 x miss
• A2 Fat Bar/Axle Clean and Press
• 135 x 3, 185 x 3, 200 x 3, 225 x 1, 235 x 1, 250 x miss, miss
• 235 x 1, 1, 200 x 3 x 3

Friday, Kettlebell Home Workout, using a 32kg kettlebell

• Mobility
• Dynamic Warm-Up
• Swings 5 x 25
• Goblet Squats 5 x 10
• Clean and Press 4 x 10
• Flex Band Curls 4 x 10

Saturday, Front Squats and Log Pressing

• Mobility
• Dynamic Warm-Up
• A1 Front Squat
• 95 x 5, 135 x 5, 185 x 5, 225 x 5, 275 x 2, 315 x 1, 345 x 1, 385 x miss, miss
• A2 Log Clean and Press
• 100 x 5, 150 x 5, 200 x 3, 220 x 1, 250 x 1, 275 x miss, miss
• 250 x 1, 200 x 3 x 3

Sunday, Squats and Stones

• Mobility
• Dynamic Warm-up
• A1 Back Squat with Bands
• 95 x 5, 135 x 5, 185 x 5, 225 x 5, 275 x 3, 315 x 1, 365 x 1, 415 x 1
• each set done with an additional 100lbs of band tension at the top (415 bar weight plus bands)
• A2 Push Jerk
• 95 x 2 x 5, 135 x 2 x 5, 185 x 5 x 5
• just light to practice technique
• Atlas Stone Lifting
• 275 x 10 x 1, 300 x 2 x 1
• B1 Dumbbell Rows
• 120lbs x 6, 8
• B2 Reverse Hyper
• 2 x 15

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Meat is good. There, I said it. If you are trying to gain muscle then more meat is probably better. Not the processed crap you buy in the cold cuts section. You want the good stuff you get at a butcher. These days my favourite meat is bison because it is lean and full of nutrition.

But you can't just eat a bunch of meat everyday and expect to get more awesome. You have to give your body a reason to turn that protein into muscle. At first going to the gym a few times a week will do, but eventually you will hit a plateau and it will be time to up your game.

By up your game I mean train more often and with more weight. For example, elite Olympic lifters train up to 13 times a week. That means squatting and practicing the Olympic lifts 7 days a week, twice a day except on Sundays! Professional powerlifters will often only have 4 "real" training sessions a week, but will add in another 10 mini-training sessions a week of sled pulling and pumping work.

Generally speaking, the athlete who trains the most is the strongest.

With that in mind I adopted 7 day a week training back in early August and haven't looked back. My lifts are up and I have gained muscle. Will I burn out and have to scale my training back at some point? Maybe. But if high volume training helps you make gains for a while, then why not try it?

I can guarantee you that the extra practice with compound lifts will improve your co-ordination and therefore improve your 1 rep max.

To give you some ideas, here are the workouts I did early this week.

Monday, Kettlebell Home Workout, using a 32kg bell

• Mobility Drills
• joint circles and bar hanging to loosen up
• A1 Kettlebell Swings
• 5 x 30
• A2 Push-Ups
• 5 x max reps
• B1 Clean and Press
• 5 x 5
• B2 Goblet Squat
• 5 x 10
• Rows
• 2 x 15

Tuesday, Front Squat

• Mobility Work
• joint circles and bar hanging to loosen up
• Dynamic Warm-up
• empty barbell complex of explosive lifts and overhead squats
• A1 Front Squat, ass to grass
• 95 x 5, 135 x 5, 185 x 5, 225 x 3, 275 x 2, 315 x 1, 345 x 1, 375 x 1 (PR)
• A2 Clean and Push Press
• 95 x 2 x 5
• 135 x 2 x 5
• 185 x 5 x 5 (just going light to practice the movement)

Wednesday, Back Squats and Tire Flipping

• Mobility Work
• Dynamic Warm-up
• A1 Flex Band Back Squats
• worked up to 365lbs + band tension
• A2 Incline Bench Press
• 225 x 5 x 5
• Tire Flip
• 700lbs tire x 4 x 5
• B1 Pull-ups
• 3 x 10
• B2 Dips
• 3 x 15

Here is a great video of tire flipping by elite strongman Ervin Katona. Tire flipping is a great drill because you get that triple extension (ankle, knee, hip) along with an upper body pushing movement. Think of it as a clean and press that requires very little technique.


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Well, it's Sunday night and if you are anything like me you have trained a few times this weekend and now you just want to eat meat and surf the net (do people still say that?) for some more strength training awesomeness.

Other than ref'ing at the Calgary Festival of Strength (see the post below) I managed to get a few training sessions in to get bigger and stronger.

Friday, Squat till you drop

• Mobility stuff
• Dynamic Warm-Up
• empty barbell complex
• A1 Low Box Squats
• 95 x 5, 135 x 5, 185 x 5, 225 x 5, 315 x 3, 365 x 1, 405 x 1, 455 x 1
• 315 x 3, 3, 6
• A2 Clean and Push Press
• 95 x 5, 135 x 5, 185 x 3, 225 x 1, 275 x X,
• 225 x 3, 3, 3
• I need to work on my cleans as missing 275 was pretty pathetic.

Satuday, no time as I had to help with the meet

• Mobility
• Dynamic Warm-Up
• A1 Front Squat
• 95 x 5, 135 x 5, 185 x 5, 275 x 2, 315 x 1, 375 x X
• probably should have done 355 x 1, then tried 375
• A2 Bench Press
• 275 x 5 x 5
• haven't benched in forever, just deciding if I am going to take this lift seriously again

Sunday, nose bleed squats

• Mobility
• Dynamic Warm-Up
• A1 Back Squat, ass to grass
• 95 x 5, 135 x 5, 185 x 5, 225 x 5, 275 x 3, 315 x 1, 365 x 1, 405 x 1, 465 x 1 Nose Bleed
• Busting out a nose bleed as you are struggling to get up in a squat is a badge of honour among lifters.
• Either you think that is awesome, and you are a Swoldier, or you think it is bad, and you aren't.
• A2 Clean and Push Press
• 185 x 5 x 5
• Just working on technique as I rested between squats
• B1 Yoke Walk
• 240lbs x 120', 350lbs x 120', 450lbs x 120', 540lbs x 60', 640lbs x 60'
• I sucked at the last set and realized that this lift has been neglected too long.
• B2 Pull-Ups
• 4 x 10

As you can see from these training sessions, I am focusing on improving my squats and my over head pressing. So, most likely, should you as we all need to get better in these lifts. Who better to learn from than Olympic lifters?




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This weekend was about as testosterone driven as it gets. Of course there was the usually training and eating of meat, but more importantly was the Calgary Festival of Strength.

In one area Bells of Steel hosted a strongman contest, a powerlifting meet, an Olympic lifting meet, and a kettlebell lifting contest. That's right, one arena with four strength contests going on a the same time. It was crazy.

I refereed the strongman contest as I decided not to compete due to that pesky hamstring pull/partial tear I experienced 4 weeks ago. Ref'ing is tougher than I thought. You really have to stay focused for hours at a time. I will say though, if you want to compete but are not quite ready yet, try volunteering at a contest. You will get to know the competitors and learn a ton just by watching up close.

The strongman contest itself ran very smoothly. We started at 5pm and were done by 8pm. As an athlete I hate waiting around so I did my best to keep things moving briskly.

The events were:

• 270lbs stone over a 4 foot bar for max reps
• 90 secondsPressing Medley
• 180lbs log, 180lbs keg, 240lbs axle, 275lbs log
• Last Man Standing Fat Bar Deadlift
• 2" bar
• Front Hammer Hold for Time
• 600lbs Yoke Walk for 80 feet

Some of the highlights included a 620lbs fat bar deadlift by Travis Krush who ended up wining the contest. And the total destruction of a wooden log by "Sexy Man" Martin which turned our 4 lift pressing medley into a 3 lift medley. Kind of ghetto I know, but hey, that's strongman.

All in all the strongman event was fun and pretty low key as it wasn't a pro-qualifier, but we had enough talen to make it interesting.

Since I was running the strongman contest I didn't get to watch much of the other contests, but I did catch some Olympic lifting. I have never seen this live before and must admit it is pretty damn impressive to watch. Seeing someone lift over 200lbs into a deep snatch position (over head squat) and then squat it up is truly awesome.

Ultimately it was a really cool event and I am glad to have been a part of it.





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