Unbreakable Athletes

Today we had hvy bp’s started w/ rev hypers ss. w/ rope abs and glute/hams ss. w/ landmines, bp’s- rk press off pins, 2-brd, 365x1x1, 385x2x1, 405x2x1, rev bnd press off pins, 2-brd, 565x1x1, 585x2x1, 600x2x1, flr press 355x4x1, db inclines and declines, 2×6, cleans 185lbs 4×1, grapplers and db bnd press 3×8 ea., rev bnd close grips, 405x3x5, rope push dwns 3×15, finished w/ wrap-ups, training went well, tire flips and sled pulls, hvy sqt’s Mon., see you in the WR.

Today we had dl’s started w/ rev hypers ss. w/ rope abs and glute/hams ss. w/ landmines, rev bnd high bx sqt’s, suit and brfs, 1005lbs, 4×1, blk dl’s 315lbs plus 6-chains, 4×1, dl’s 440lbs, 5×2, sissy’s 755lbs 3×5, corner rows and leg curls 3×8, seated wide grip mach rows, 2×8, seated close grip pull dwns, 2×8, finished w/ wrap-up, training went well, tire flips and sled pulls, felt a little dehydrated today but finished strong at the end, hvy bp’s Sat. see you in the WR.

Today we had spd bp’s started w/ rev hypers ss. w/ rope abs and glute/hams ss. w/ landmines, bp’s-shirt- 335lbs plus 6-chains off 2-brd, 6×1, bnd press 385lbs plus double red off 2-brd, 4×1, ball press 3×5 and mach press 3×8, standing press 235lbs, 5×1, standing mach press, db c&p, seated db lat. raises, db raises, all 3×8, close grip press 65lbs plus 4-chains, 3×10, ez-curl push dwns 3×10, finished w/ wrap-up, training went well, tire flip and sled pulls, had throwing practice w/ Barry tonight, went well, dl’s tom., my brother is starting MLB for the WCU Golden Rams vs. University of Delaware on Thurs PM. GO RAMS! see you in the WR.

Today we had spd sqt’s started w/ rev hypers ss. w/ rope abs and glute/hams ss. w/ landmines, sqt’s- brfs and suit, 515lbs plus 8-chains off 12-in bx plus foam, 6×1, rev bnd dl’s 715x3x1, 750x1x1, arch bks 805lbs 3×5, leg curls and step-ups 3×8, finished w/ wrap-up, training went well, tire flip and sled pulls, throwing practice tom., spd bp’s also, see you in the WR.

Today we had hvy bp’s, started w/ rev hypers ss. w/ rope abs and glute/hams ss. w/ landmines, bp’s- shirted-rk press, off pins,level of 2-brd, 405x2x2, 435x1x2, 455x2x2, rev bnd press 585x2x2, 610x2x2, 625x1x2, flr press 405x4x2, incline db press and decline press 3×8 ea., cleans 185x5x2, grapplers and seated db bnd press 3×8 ea., rev bnd close grip press 405x3x5 off pins, 2-brd level, rope push dwns 3×15, finished w/ wrap-up, training went well, tire flips and sled pulls, throwing w/ Barry on Sun and sqt’s on Mon., see you in the WR.

Today we had dl’s started w/ rev hypers ss. w/ rope abs and glute/hams ss. w/ landmines, high bx sqt’s off 18-in bx 830lbs 3×2, 2×1, blk dl’s 385lbs plus 6-chains 5×1, pltfrm bnd dl’s, double red, 335lbs 5×2, bnt rows, leg curls, close grip mach pull dwns, seated wide grip mach rows, all 3×8, finished w/ wrap-up, tire flips and sled pulls, training went well, had throwing practice w/ Barry tonight, day off tom., hvy bp’s Sat., see you in the WR.

Today we had spd bp’s started w/ rev hypers ss. w/ rope abs and glute/hams ss. w/ landmines, spd bp’s – 170lbs plus 4-chains, 9×2, bnd press, double red plus 215lbs, 7×2, ball and flr press 3×6, standing press 225lbs 5×2, db c&p, seated db lat. raises, plate raises, standing mach press, 3×8 ea., close grip bnd press, single red plus 135lbs 3×5, lying db ext and ez-curl push dwns 3×8 ea., finished w/ wrap-up, training went well, sled pulls, day off tom., throwing practice tom., dl’s on Thurs., see you in the WR.

Today we had spd sqt’s started w/ rev hypers ss. w/ rope abs and glute/hams ss. w/ landmines, spd sqt’s- 475lbs plus 8-chains off 12.5 bx w/ foam 7×2, rk dl’s 405lbs plus 2-chains 5×2, arch bks 755lbs 3×6, leg curls and step-ups 3×8, finished w/ wrap-up. training went well, sled pulls and tire flip, had throwing practice tonight, spd bp’s tom., see you in the WR.

Today we had hvy bp’s started w/ rev hypers ss. w/ rope abs and glute/hams ss. w/ landmines, bp’s- rk lockouts 575lbs 5×3, rev bnd press 525lbs 5×3, flr press 365lbs 5×3, decline and db incline press 2×6, cleans 165lbs 5×3, grapplers and seated db bnd press 3×8, rev bnd close grip 375lbs 3×5 and rope push dwns 3×15, finished w/ wrap-up, training went well, tire flip and sled pulls, spd sqt Mon, see you in the WR.

Today we had dl’s, started w/ rev hypers ss. w/ rope abs and glute/hams ss. w/ landmines, high bx rev bnd sqt’s 1025lbs, 7×1, blk dl’s 355lbs plus 4-chaines, 4×2,3×1, pltfrm bnd dl’s double red bnd 345lbs, 4×2,3×1, corner rows, leg curls, close grip pull dwns, seated wide grip mach rows all 3×8, finished w/ wrap-up, sled pulls and tire flip, training went well, hvy bp’s Sat, see you in the WR.

Today we did spd bp’s, started w/ rev hypers ss. w/ rope abs and glute/hams ss. w/ landmines, bp’s 135lbs plus6-chains 9×2, bnd press 185lbs plus double red, 7×2, ball press and seated mach press w/ red bnd 3×8 ea., standing press 225lbs 6×2, seated db lat raises, db c&p, standing mach press and plate raises, all 3×8,close grip press w/ 95lbs plus 2-chains, 3×7, lying db ext and ez-curl push dwns 3×7 ea., finished w/ wrap-up, training went well, tire flip and sled pulls, b ack at it Thurs., dl’s, see you in the WR.

Today we had spd sqt’s started w/ rev hypers ss. w/ rope abs and glute/hams ss. w/ landmines, spd sqt’s 365lbs plus 10-chains off 12-in bx w/ foam,9×2, rev bnd dl’s 675lbs, 7×2, arch bks 655lbs 3×8, leg curls and step-ups 3×8, finished w/ wrap-ups, training went well, tire flips and sled pulls,spd bp’s tom., see you in the WR.

We had spd bp’s today, started w/ rev hypers ss. w/ rope abs and glute/hams ss. w/. landmines, bp’s 85lbs plus 6-chains, 9×3, bnd press 115lbs plus double red, 7×3, ball and flr press 3×8, standing press 195lbs 6×3, seated db lat. raises, plate raises, db c&p, mach press all 3×8, close grip bnd press 70lbs plus double red, 3×10 and rope push dwns 3×10, finished w/ wrap-up, tire flip and sled pulls, training went well, see you in the WR.

Well I’m back, great trip to NY, had fun, looking at my schedule I’ll be competing w/ the WNPF on 9/26 and 11/7, this will be a qualifier and the Worlds, I’ll also be competing w/ the WPC for the Worlds in Finland, 11/1 and 11/2, back to training, started w/ rev hypers ss. w/ rope abs and glute/hams ss. w/ landmines, spd sqt’s- 315lbs plus 8-chaines off 13 in bx. plus foam 9×3, rk dl’s 335lbs plus 2-chaines 7×3, arch bks 605lbs 3×8, leg curls and step-ups 3×8, finished w/ wrap-up, sled pulls and tire flip, training went well, spd bp’s tom., see you in the WR.

Today we had hvy bp’s started w/ rev hypers ss. w/ rope abs and glute/hams ss. w/ landmines, bps’s- rk press lockouts 555lbs 4×3, rev bnd press 575lbs 4×3, flr press 315lbs 4×3, incline db press and decline press 3×8, cleans 135lbs 6×3, grapplers and db bnd press 3×8, ez curl push dwns and rope push dwns 3×10 ea. finished w/ wrap-ups, tire flip and sled, training went well, practice w/ Barry, shot, went well, off til next Fri going to NY w/ Amanda, see you in the WR.

Today we had dl’s started w/ rev hypers ss. w/ rope abs and glute/hams ss. w/ landmines,dl’s, raw,- rev bnd high bx sqt’s 605lbs 5×3, blk dl’s 315lbs plus 6-chains 5×3, plt frm bnd dl’s 295lbs plus double red bnd 5×3, sissy’s 605lbs 3×8, bnt rows, close grip pull dwns, seated wide grip rows and leg curls all 3×8, finished w/ wrap-up, tire flip and sled, visit to U of Penn went well, I liked it, hvy bp’s tom., see you in the WR.

Today we had bp’s, started w/ rev hypers ss. w/ rope abs and glute/hams ss. w/ landmines, bp’s- 185lbs plus 4-chains,raw, off 3-brd, 9×3, bnd press 275lbs plus double red bnd,raw, off 3-brd, 7×3 ball and flr press 3×8, standing press 205lbs 6×2, db c&p, seated db lat. raises, plate raises, mach press, all 3×8, close grips, 65lbs plus double red bnd , 3×10, rope pull dwns 3×10, finished w/ wrap-up, tire flip and sled, training went well, had throwing practice w/ Barry tonight, visiting U. of Penn tom., dl’s tom., see you in the WR.

Today we had spd sqt, started w/ rev hypers ss. w/ rope abs and glute/hams ss. w/ landmines, sqt’s-315lbs plus 8-chains off 13-in bx w/ foam 9×3, rev bnd dl’s 625lbs 7×3 arch bks 585lbs 3×8, leg curls and step-ups 3×8 finished w/ wrap-up, tire flip and sled, visit to U. of Penn on Weds for track, also heard from Lafeyette college,spd bp’s tom., see you in the WR.

Today we had hvy bp’s started w/ rev hypers ss. w/ rope abs and glute/hams ss. w/ landmines, 3-brd press 365lbs, 5×3, rk lk-outs 425lbs, 5×3, flr press 275lbs, 5×3, decline press 185lbs 3×8, cleans 155lbs 5×3, grapplers and db seated bnd press w/ 20′s 3×8, close grip lk-outs 215lbs 3×7, close grip mach press 3×7 and rope pull dwns 3×7, finished w/ wrap-up, tire flip and sled, start job Fri., see you in the WR.

We’re going 4 days in a row this week due to work this weekend, started w/ rev hypers ss. w/ rope abs and glute/hams ss. w/ landmines, high bx sqt’s 585lbs 7×3, blk dl’s 315lbs plus 4- chains 5×3, pltfrm bnd dl’s 265lbs plus double red, 5×3, sissy’s 535lbs 3×8, corner rows, leg curls, seated wide grip mach rows, seated close grip pull dwns all 3×8, finished w/ wrap-up, all training done raw, tire flip and sled for 2 sets ea., training went well, hvy bp’s tom., see you in the WR.

Today we had spd bp’s, started w/ rev hypers ss. w/ rope abs and glute/hams ss. w/ landmines, spd bp’s 95lbs plus 6-chains, 9×3, bnd press, 85lbs plus double red bnd, 7×3, ball and flr press 3×8, standing press 185lbs 6×3, db c&p, seated db lat. raises, db frt raises, and mach press, all 3×8, close grip bnd press 65lbs plus double red, 3×7, lying db ext and e-z curl push dwns both 3×7, finished w/ wrap-up, tire flip and sled 2x’s each, had throwing practice w/ Barry, see you in the WR.

Back at it again, spd sqt, started w/ rev hypers ss. w/ rope abs and glute/hams ss. w/ landmines sqt’s-275lbs plus 10-chains, off 12-in bx., w/ foam, raw, 9×3, rk dl’s 300lbs plus 4-chains, arch bks -500lbs 3×8,leg curls and step-ups 3×8,finished w/ wrap-up, did tire flip and sled for 2-sets, training for IPA Pa. ST. meet in Hanover Pa. on 9/11/10, also maybe heading to Finland for Worlds, see you in the WR.

Today we did spd bp, started w/ rev hypers ss. w/ rope abs and glute/hams ss. w/ landmines,spd bp w/ chaines 9×3 then bnds 7×3, ball press and flr press3x8, cleans 6×3, grapplers, seated db lat raises, db c&p, plt raises, all 3×8, close grip bnd press 3×7 , e-z curl push dwns and rope pull dwns 3×7, finished w/ wrap-up, all spd today, also had practice w/ Barry w/ shot, done til Mon., my brother competes in Hartford, Conn. this wkd., see you in the WR.

STARTED BACK TODAY, STARTED W/ REV HYPERS SS. W/ ROPE ABS AND GLUTE/HAMS SS. W/ LANDMINES, ALL TRAINING WAS DONE RAW, HIGH BX. REV BND SQT-735LBS 5X3, BLK DL’S 275LBS PLUS 6-CHAINS 5X3, DL’S 355LBS 5X3, CORNER ROWS, LEG CURLS, CLOSE GRIP PULL DWNS, SEATED WIDE GRIP ROWS, ALL 3X8, FINISHED W/ WRAP-UP, TRAINING WENT WELL, STARTED BACK W/ MY THROWING COACH, CONSIDERING GOING TO FINLAND IN NOV. FOR WORLDS, GOT MY INVITE, SEE YOU IN THE WR.

Well I’m back from West Palm Beach and the AWPC Worlds,I did well, sqt-501lbs, bp-260, dl-463, tot-1224, took first place in full and bench only, set 4 world records in full power and 1 world record in the bench only, also won best lifter in the bench only, meet ran great, met some great lifters from La. and had a lot of fun. Thanks to my friend AMANDA CHOBANY for taking all my videos, well I’ll be back on Wed to train, see you in the WR.

Well I’ve been lunch boxing w/ my log entries, Bermuda then West Palm, well here we go w/ highlights, Sun- bp’s-2-brd-245×2, 265×2, 285×1, full 265×1,did ass. and wrap-up, training went well, Mon.-dl’s-high bx. sqt’s-655x4x1, dl’s-405x4x1, training went well, AWPC Worlds on FRI. in West Palm Beach, Fla., I’ll let you know how I did, see you in the WR.

Well I’m back from Bermuda, it was great, now back to training, started w/ rev hypers ss. w/ rope abs and glute/hams ss. w/ landmines ss., sqt’s- brfs- 245×5, 445×3, suit and brfs-555×1, full gear-620×1, all done off 12.5 in. bx. w/ foam, rk dl’s- 385lbs plus 2-lge chains, 4×1, step-ups and leg curls 3×8, finished w/ wrap-up, training went well, bp’s tom., see you in the WR.

Today we had dl’s started w/ rev hypers ss. w/ rope abs and glute/hams ss. w/ landmines, rev bnd sqts-935lbs 5×2, blk dl’s w/ chains 305lbs plus 4-chains, dl’s 415lbs 5×1, corner rows, leg curls, close grip pull dwns, seated wide grip mach. rows, all 2×8, finished w/ wrap-up, training went well, off to Bermuda til Fri., see you when I get back.

Today we had bp’s, started w/ rev hypers ss.w/rope abs and glute/hams ss. w/ landmines, bp’s- 135×5, 185×3, shirt to 1.5 board-225×3, 265×1, 285×1, bnd press, double red off 3-brds, 315lbs 4×1, db incline 3×8, cleans- 155lbs 5×3, grapplers and seated bnd db press 2×8, close grips, skull crushers, e-z curl push dwns all 3×7, finished w/ wrap-up including tire flip, training went well, dl’s tom., see you in the WR.

Today we had sqt’s started w/ rev hypers ss. w/ landmines and glute/hams ss. w/ rope abs,sqt’s- suit and wraps, off 13-in bx, 335×5, 405×3,535×1, 565×1, full gear, rev bnd dl’s-605x5x2, leg curls and step-ups 3×8, finished w/ wrap-up training went well, leave on mon for Bermuda, grandmom and grandpop anniversery, hvy bp tom., see you in the WR.

Today we had dl’s, started w/ rev hypers ss. w/ rope abs and glute/hams ss. w. landmines, dl’s high bx. sqts-645x5x3, pltfrm bnd dls, double blu, 225lbs, 5×3, blk dl’s 385lbsx5x3, sissy sqts 535x3x8, bnt rows, leg curls, close grip pull dwns, seated wide grip rows all 3×8, finished w/ wrap-up, training went well, off day tom., poss. throwing practice, see you in the WR.

Today we had bp’s, started w/ rev hypers ss. w/ rope abs and glute/hams ss. w/ landmines, spd bp’s-95lbs plus 4-lge chains 9×3,bnd press double red -plus 100lbs,7×3, ball press w/ bnd 50lb db 3×8 and mach press 3×8, standing press 185lbs 6×3, mach press, seated db lat. raises, db frt raises, db c&p all 3×8, close grip bnd press 65lbs plus double red bnd, 3×10, e-z curl push dwns 3×10, finished w/ wrap-up, training went well, had throwing practice w/ Barry today, did well, spd dl’s tom., see you in the WR.

Back from the IPA Worlds in York,Pa, went raw hitting 300 sqt, 180 bp and 405dl, tot-885 and took best lifter in the teen raw div.,back at it today getting ready for the AWPC Worlds in West Palm Beach, Fla., started w/ rev hypers ss. w/ rope abs and glute/hams ss. w/ landmines, spd sqt- 385lbs plus 8-chains off 13-in bx. w/ foam, 7×3, rk dl’s 315lbs plus 4-chains, 7×3, arch bk s 515lbs 3×8, leg curls and step-ups 3×8, finished w/ wrap-ups, training went well, hot in the WR, no air, spd bp’s tom., see you in the WR.

I’ve put of my next show to experiment with Track and Field training. It’s been a long time since I’ve been on a track for competition reasons, but it’s been a blast. You know how True Athletes are, I had to take it to the next level. I’ve been challenged to run in a 4 x 100 sprint relay. I couldn’t resits so I’ve been kicking it up a bit. I even bought some running spikes. I guess I’m taking this pretty serious. The sprinting has been great for my lower quads. I’ve seen some good results in my quads and lower abs from the explosiveness of sprinting. Bad part, I touched my hamstring a bit a couple of days ago. Pushed it too hard, but looked great doing it. I’ve been using the foam roller and stretching and applying heat and Ice for a few days now with stretching. I hope to be back by this weekend. I love the newness of being on the track sprinting. Huge change from the long duration cardio I’ve been doing in my contest prep.

Today we had dl’s, started w/ rev hypers ss. w/ rope abs and glute/hams ss. w/ landmines, high bx sqt’s- 425x4x1, dl’s-365x4x1, corner rows, leg curls, seated wide grip mach rows and seated close grip mach pull dwns, finished w/ wrap-up, training went well, Worlds on Sat, raw, see you in the WR.

Today we had bp’s, started w/ rev hypers ss. w/ rope abs and glute/hams ss. w/ landmines, bp’s-135×5, 155×3, 175×1, 225×1, bnd press, single blk bnd, 135x4x1, ball and mach press 2×8, standing press 205x4x1, grapplers and seated db lat raises-3×8,close grip bnd press, single blk,75lbs, 3×10 and e-z curl push dwns 3×10, finished w/ wrap-up, training went well,all training done raw, spd dl’s tom., see you in the WR.

Well I’m back from Greenesboro, did well placing 4th in the shot and 8th in the discus, good trip, also spoke w/ coach Langley at UNC about attending college there next year, we’ll be setting up an official visit in the fall.This wkd we’ll be in YORK,PA. for the IPA World Championships.Due to our schedule we had to switch up our training for this wkd, today we started w/ rev hypers ss. w/ rope abs and glute/hams ss. w/ landmines, sqts-raw, off 13-in bx., 245x5x2, 335×1, 385×1, 425×1, 485×1, rev bnd dl’s 655x5x1, step-ups and leg curls 3×8,finished w/ wrap-up, training went well, bp’s tom., see you in the WR.