Training Log: 6/27/14

Friday 6/27/14

Deadlifts are hard sometimes. I honestly got scared of pulling 545 and it came back to bite me in the butt.

Deadlift:
1x5 135
1x4 225
1x3 315
1x2 405
1x1 455
1x1 495
3x1 545 (all failed)

Training Log: 6/13/14

Hitting a PR is such a good feeling, and it puts me in a state of mind where it almost doesn't matter what happens the rest of the day.

Deadlift:

2x5 135

1x4 225

1x3 315

1x2 405

1x1 455

1x1 515 (PR!)

Speed Deadlift:

3x3 380

Power Shrug:

2x5 380

SLDL:

2x5 365

Bent Over Row:

2x5 205

Good Morning:

2x5 175

Lat Pulldown:
2x5 180

Training Log: 6/11/14

Yesterday's pause squat and bench session was kinda brutal. Low bar is really taxing my mid back and I like it. We'll see how this affects deadlifts tomorrow.

3 Breath Pause Squat:
2x8 Bar
1x5 95
1x3 135
1x2 185
3x3 245

Bench:
1x15 Bar
1x10 95
1x8 135
1x6 185
1x4 225
2x2 250
(add slingshot)
3x8 225
(no slingshot)
1x14 135

Training Log: 6/10/14

Bodybuilding style assistance work for my Tuesday workout

Leg Press:
2x8 90
1x6 180
1x5 270
8x3 360

T-Bar Row:
1x15 45
1x12 90
1x10 135
3x10 180

Hammer Strength Shoulder Press:
1x20 90
1x15 140
3x10 180

Dumbbell Curl:
2x8 30
5x5 50

Training Log: 6/9/14

Training today was fun, but could have been more productive

Squat:
2x8 Bar
1x5 135
1x3 225
1x2 275
3x1 315
(add knee wraps)
1x1 315
1x1 365
1x1 405 (fail, shouldn't have gone for it)

Press:
3x5 135

Deficit SLDL:
1x5 135
1x4 225
1x3 315
3x3 365
1x3 315

Training Log: 5/22/14

Got a quick recovery/pump session in today. Didn't want to do anything too heavy though, as deadlift day is tomorrow.

Floor Press:
1x12 Bar
1x10 95
1x8   135
4x6   185

DB Curls:
4x6 40

4-way Neck Machine:
3x10 65

Training Log: 5/21/14

3 Breath Pause Squat:
1x8 Bar
1x5 95
1x3 135
1x2 185
3x3 235

Frankenstein Squat:
3x6 185

Bench:
1x12 Bar
1x10 95
1x8   135
1x6   185
3x3   235

T-Bar Row:
1x12 45
1x10 90
3x8   135

Plank:
2x90 seconds

Random Tuesday Thoughts and Bonus Training

I'm coming to the point where the minimal amount of work I have to do to progress is increasing. I have to attack my weak points harder and more often. I also have to prioritize recovery even more than I already have. Today I went in for an extra workout for weak points in my squat, namely my quads and abs.

Lunges (each leg):
3x6 135

GHD Sit Ups:
3x12 Body

Leg Extensions:
3x10 90

It's summer and I wanna relax and enjoy it, but I also don't want to lose my edge. At the same time, however, I know from experience that a temporary gung-ho attack mode only gets you so far. It's really consistency over time that produces champions, and every winner has periods of backing off.

Training Log: 5/19/14

So, it's been a while, yet again. Now that it's summer, though, I think I'll start updating this blog regularly again. Following is today's squat focused workout. It's my deload week so nothing too crazy. I even threw some movements in that I don't normally do.

Squat:
2x8 Bar
1x5 135
1x3 225
1x2 275
1x1 325
2x3 275

Iso-Lateral Leg Press:
3x8 340

One Arm DB Press:
3x6 65

Pull Ups:
3x8 Bodyweight

Back Extensions:
3x10 45

GHD Sit Up:
2x12 Bodyweight

Just a note: I did the GHD sit ups like Dan Green does, focusing on extending out, and not all the way down like CrossFitters do.

Training Log: 4/28/14

First training log on here in over a month. Figured I should keep up with this now that my life is slightly less hectic.

Squat:
2x8 Bar
1x5 135
1x3 225
1x2 275
4x3 315

Press:
1x8 Bar
1x4 95
3x4 135 (sprained my wrist a while ago so I have to take it easy on presses)

Deficit Deadlift (2 inches):
2x5 135
1x3 225
1x2 275
4x3 315

Pause Deficit Deadlift:
5x3 225


Stay Strong,
JB

Ramble

So it's been a while since I've posted anything on here. I think I'll just ramble a bit for my first post back. Recently, I competed at my first full powerlifting meet. I ended up taking 5th in the open and 1st in the 18/19 age group at the 181 weight class. This was about a week and a half ago. There's just this feeling of satisfaction contentedness that I've been experiencing. That's great and all, but I can't help but feel like I need to get that hungry feeling back. I just want to raise my total above 1300 as soon as possible and if I don't train harder than a starving wolf chasing a deer, I won't get there by my next meet.

On a somewhat unrelated note, deficit deadlifts, pause deadlifts, and breathing pause squats are the greatest exercises I have ever done. One day these exercises will help me pull 300 kg and a 250 kg squat. Honestly, I don't even really care about my bench anymore. It's just a means to a total now.

Stay Strong,
JB

Training Log: 3/22/14 (Kill the Obstacles)

Today's plan was simple. Deadlift and do it heavy. I think I did ok.

Deadlift:
2x6 135
1x3 225
1x2 315
1x1 365
1x1 405
1x1 440 (5lb PR)
1x1 465 (30lb PR)
1x1 485 (50lb PR)
1x1 500 (65lb PR)

Yeah, so the only word I can think of for today is "wow." After not training my deadlift at a weight above 405 for 5 months, I blasted through a slew of PR's like nobody's business. Sure the last rep was a little ugly, but it was meet legal and I've never been more psyched.

Keep breaking your boundaries.


Stay Strong,
JB

Training Log: 3/21/14

3/21/14 - Friday:

Squat:
1x5 Bar
1x5 135
1x3 225
1x2 275
5x2 335

Bench:
1x5 Bar
1x5 95
1x3 135
1x2 185
8x4 220

Dumbbell row:
3x6 110

Prowler Sprints:
4x25m 45 lbs added

This day was killer. My bench muscles were so fried after this session, and the prowler sprints left my core, quads, and lungs dying.

Stay Strong,
JB

Training Log: 3/19/14

Quick and easy session this morning. Then I interviewed our head football coach on what it takes to go into the coaching profession, which was a really neat experience.

Bench:
2x10 Bar
1x6 95
1x4 135
1x2 185
7x5 205

Dumbbell Row:
2x5 115

My chest and tri's were pretty sore at first, but by set 3, I was in a really really good groove like I hadn't felt in a long time (I don't enjoy benching). I should enjoy benching more because I have great leverages for it, but for some reason I just don't find it that enjoyable. I'd much rather squat any day, but you gotta do what you can to bring up your weaknesses.

Stay Strong,
JB

Training Log: 3/18/14 (Make Do)

So I had to go in today because I won't have enough time for my full session tomorrow. Originally, I had front squats, bench, good mornings, dumbbell rows, and hanging knee raises planned. I did half the volume today and will do half tomorrow morning.

Front Squat:
2x5 Bar
1x5 95
1x3 135
1x2 185
3x5 225

Good Mornings:
1x5 Bar
1x3 135
1x2 185
2x5 225

Hanging Knee Raise:
2x12 

I really enjoyed putting front squats back into my workout. I know it's getting close to meet time, but front squats give me a confidence boost that I can't explain. I used to be a weightlifter so I just like them a lot. Good mornings are the devil. That's why I do them. They allow me to hit my squatting and deadlifting muscles without having to do squats or deadlifts right after I've just done heavy singles on squat yesterday. Core work is my most needed thing right now, so the hanging knee raises were good. Pretty stoked to bench and row tomorrow. I think rows are my favorite assistance exercise.

Side note: I'm on the cheerleading squad at my school and I coach the lifting sessions too (I started them last year and they've been a big hit). I was wearing two hats tonight as I had to supervise the girls' and my buddy Brian's training while focusing on my workout as well. Like I've said before, seeing others make progress is the most rewarding thing for me, and tonight I had some athletes hit some rep PR's.

Stay Strong,
JB

Training Log: 3/17/14 (Peaking)

Starting the peaking cycle for my meet today. I say that like I'm actually experienced at peaking lol. Anyways, today I worked up towards a max squat and then started my Smolov Jr. bench cycle. I ended up hitting a 10 lb PR on squat and my bench groove felt good, so I'm pretty happy with this workout.

Squat:
2x5 Bar
1x5 135
1x4 185
1x3 225
1x2 275
1x1 315
1x1 345
1x1 375 (PR) video below
1x1 315 (beltless PR)

Bench:
2x6 Bar
1x5 95
1x3 135
6x6 195

Let me tell you, that chest pump is insane.

Stay Strong,
JB

Training Log: 3/14/14 (Environment)

Yesterday I trained at a new gym. It's a pretty cool place and there was a back room with all the necessary powerlifting equipment like a squat bar, deadlift bar, lots of chains etc. The atmosphere got me pretty hyped up at first, but then I talked to some of the people there and they weren't very friendly at all. Everyone just kind of kept to themselves and it didn't really feel like the gym community that I was used to. To top it all off, I had only gotten 6 hours of sleep the night before and all that was in my belly at the time was a bowl of cereal and a chicken breast. I'm still pretty ok with how the lift went, though.

Texas Method C1W4D3:
Squat:
2x5 Bar
1x5 135
1x3 225
1x2 275
1x5 330 (Rep PR)
3x1 345

Press:
2x6 Bar
1x4 95
1x2 135
1x2 165 (Rep PR)

Deadlift:
1x5 140
1x3 230
1x2 320
1x1 410

I decided to do conventional deads today instead of sumo, because the best bar available was a 50 lb one with no knurling where my sumo grip would fall. I did the extra singles on squat just to make sure I still had the mentality to hit them. I've got a meet coming up in 4 weeks, so next week will be my last run of the Texas Method for now, then I'll start peaking.

Stay Strong,
JB

Training Log: 3/12/14 (Adapt)

I was stuck at home today because of a giant blizzard (hooray for spring break!) so I had to make do with the equipment on hand. There are no squat stands/squat rack here so I did front squats and just cleaned the bar into position. Thankfully, today was my light recovery day, so not getting to a squat rack was not too bad.

Texas Method C1W4D2:
Paused Front Squats
2x5 Bar
1x5 95
1x4 135
2x5 165

Bench
2x5 Bar
1x5 95
1x3 135
1x2 185
3x5 205

Pull Ups
3xFailure (12,10,9)

Another plus side to being stuck at home was that I could actually use my camera and tripod to film myself. I definitely didn't have the prettiest lifts today, but at least I got feedback on my form even though I was alone.

Stay Strong,
JB

Training Log: 3/10/14 (Teach and Inspire)

Today I trained with a friend from high school and his brother. I showed them proper bench press form and oh my goodness, their faces lit up like it was Christmas. I also showed them how to squat properly and my buddy couldn't walk right for a solid couple minutes. Teaching people the ways of the iron is way more satisfying to me than hitting a new PR on a lift. Knowing that someone can now lift safely and effectively is very comforting to me.

Of course, I also trained myself today, and it went great.

Texas Method C1W4D1:
Squat 5x5 295lbs
Press 5x5 135lbs
Dead 1x5 365lbs
One arm Rows 3x6 100lbs

I added the rows because it's volume day anyway, I like back work, and I was teaching the other guys how to do them. I didn't stall on any reps today. I didn't even lose speed on my squats, which is awesome. Hopefully I won't feel too trashed tomorrow. I have Chipotle and whole milk though, so I think I'll be ok.

Stay Strong,
JB

Training Log: 3/7/14

Awwww yeah buddy today was awesome!!! Rep PR on squat and matched my bench PR twice. However, I am the happiest about how my sumo deadlift form is progressing. It's coming along real smooth and I can't wait until it becomes my competition stance!

Texas Method C1W3D3:
Squat 1x5 325lbs
Bench 2x1 275lbs
Sumo Dead 2x3 305lbs

So the bench protocol for today called for a double at 275, but after my warmups, I decided it was wiser to do 2 singles, and they felt great. Instead of cleans on Fridays, I'll be working my sumo deads now because my leverages favor them and I feel I would benefit from eventually competing with that stance.

Stay Strong,
JB

Training Log: 3/5/14

Recovery/light day today. It felt really good.

Texas Method C1W3D2:
Squat 2x5 235lbs
Press 3x5 115lbs
Back Ext 5x10 45lbs
Chin ups 3xF (8,8,8)

The lower back pump is unreal.

Stay Strong,
JB

Training Log: 3/3/14

One day late. I was so wiped from the training session last night that I just stretched, slammed some food, and went to bed.

Texas Method C1W3D1:
Squats 5x5 295lbs
Bench 5x5 225lbs
Deadlift 1x5 355lbs

My back tightness was much improved this session. I had solid lifts all around because of it. However, I'm super sore today because of the tight upper back that I maintained all session for the first time. I absolutely loathe volume, but I realize it's necessary to get stronger. I'm looking forward to crushing a new 5RM on Friday.

Oh yeah, the squats were hard this session because I was having some stomach issues. But, every time I wanted to quit, I just pictured being back at The Arnold and talking to Andrey Malanichev. I told myself if he can put up 1,014 lbs, then 295 is doable for me.

Stay Strong,
JB

Arnold Classic 2014

WOW.

What a great experience this weekend! I did my research on what to expect, but really nothing could have prepared me for the Arnold. I had to leave my dorm at 7 a.m. to get to Columbus by 9:30. I was feeling pretty tired and lethargic during the drive, but as soon as I got into the convention center, I could practically taste the energy around me! I was so alert when I stepped into the expo and almost got overwhelmed by what I saw.

There was so much to see there, but I had already developed a plan of action. I knew I definitely wanted to see The Cage and meet some Animal athletes. I also wanted to hit up Slingshot and hopefully chat with Mark Bell. I was not disappointed!

I spent a good two hours at the Cage! I got to see Richard Hawthorne, Andrey Malanichev, and Dan Green deadlift massive amounts of weight! I was in the back for Richard's deadlifts, but I managed to get (some not so great) videos of Malanichev pulling 815 and Dan Green pulling 865!!!

After watching those monsters, I made my way to Slingshot... and was met with NO LINE! Mark Bell was just standing there by himself and no one was talking to him! How crazy is that?! So, I just walked up, shook his hand, got a picture, and chatted for a bit. It was so surreal. I was nervous and felt really awkward, but he was so friendly and polite. I even got to try out the Slingshot for the first time!

I did some walking around and watched a little of the strongman competition. It was really cool to see those giants do the frame carry. I even saw Misha Koklyaev! And it was so cool to hear and see Bill Kazmaier himself announcing.

I decided to make my way back to Slingshot to see if the Lilliebridge's were there yet, and I got the surprise of the weekend.

Andrey Malanichev himself was standing there eating a giant bag of skittles and no one was even giving him a second glance!!!!!

After picking my jaw up from the floor and trying not to look stupid, I tapped him on the shoulder, shook his hand, and took a picture with him. I told him I wanted to be as strong as him one day and he just kind of laughed and said something that sounded like "one day!" He was so cool.

Honestly, getting to see so many powerlifting legends has inspired me to work harder than ever to get stronger. I think all the funk from Friday's bad workout is gone and I just want to smash some weights! I'm so glad I got to meet two of my favorite powerlifters and just experience the chaos that is the Arnold. I even saw the man himself! Sometimes, all you need is a glimpse of crazy strength to get you pumped.

Stay Strong,
JB

Training Log: 2/28/14

Failure. It happens. I hate it. But it happens. When you're sick, you're sick, and sometimes things just don't go the way you plan. More information in the video below.

Texas Method C1W2D3:
Squat 1x5 325lbs (fail - 1x3)
Press 1x1 165lbs 
Cleans 5x3 165lbs (supposed to be 205)

I'm gonna try not to let failure get me down.

Stay Strong,
JB

Training Log: 2/26/14

Texas Method C1W2D2:
Squat 2x5 235 lbs
Bench 3x5 200 lbs
Back Extension 5x10 45 lbs
Chin Ups 3xF (7,8,7)

Not feeling too hot today. Nevertheless, got the workout in. I'm still not used to the massive (and I mean MASSIVE) lower back pump from the back extensions. I always walk out of the gym funny because it just feels so weird.

Stay Strong,
JB

People Are Worth It

Today I was reminded of why I want to go into the strength business in the first place. I love helping people. There was a lot of stuff going on with my friends today and it was one of those days when going to the gym and coaching the girls was just a really good way to talk and help them through some stuff.

If your main goal is to make money, don't become a coach. If your main goal is to get famous, don't become a coach. If your main goal is even just to raise a person's back squat, don't become a coach.

Coaches are there to help people live better lives. If you lose sight of that, you will have failed as a strength coach. It's all about the big picture. This is more than just lifting weights.

Be there for people. Show love and compassion. The best kind of strength is strength of heart.

Stay Strong,
JB

Training Log: 2/24/14

Texas Method C1W2D1:
Squat 5x5 295 lbs
OHP 5x5 120 lbs
Deadlift 1x5 350 lbs

Volume kills, man. By set 5 of my squats, I was showing some really sloppy form, but I was able to push through and hit every rep through a full range of motion. My eyes were bloodshot by the end of it all and I probably looked like a deranged Sith Lord, but, oh well.

I was super tired today. I did not get enough sleep over the weekend due to a lot of factors like weather change and stress. Today was just weird. It was a good day for the most part, but I just felt really off for most of it. I definitely felt much better after the workout though. There's something about heavy deadlifts that just feels magical.

Tangent Warning: Also, feelings are stupid sometimes. Squats and deadlifts may try and break you, but they'll never send your emotions into a turmoil like women will. Gah. Women. That's all I have to say about that.

Keep grinding, and may your squats always feel light.

Stay Strong,
JB

Training Log 2/22/14

At some point, you become advanced enough where following a program straight from the template is not the best thing to do. At that point, you have to know where your own weaknesses are and attack them and avoid burning yourself out as well.

I've known for a while that my back is my weakest link, so I took today to do some moderate accessory work. Of course I DO NOT want to burn myself out, especially in the first week of a new program. BUT, if I neglect my upper back, I'll be leaving pounds on the bar when it's competition time.

Texas Method C1W1D4:
Barbell Row 2x5 175 lbs
Good Morning 2x5 205 lbs
Power Shrug 2x5 385 lbs
Chin Ups 2x5 45 lbs

Everything except the power shrugs were kept to a moderate weight. I admit I got a little excited and went for some decently heavy shrugs. I would say the effort those took would be an 8.5/10. Everything else, the intensity was more like a 7/10, which is what I was going for.

I have got to make sure I get enough food, stretch out well, and get a solid sleep tonight if I want to be ready for volume day again on Monday. Hopefully that will work out well and I can continue to work back accessories on Saturdays.

Attack your weaknesses.

Stay Strong,
JB

Solitude

As I write this, there is no one else in my suite. All my friends are either out of town, doing work, or hanging out somewhere else on campus. It's honestly a disconcerting feeling. Despite being a more introverted person, most times I feel weird being alone. I much prefer the quiet company of a few of my close friends. Earlier tonight I came from crushing a sweet training session in the gym and was ready to spend all night chilling with the people closest to me. I can't sleep. I'm not tired. Oh well.

I've read and heard before that solitude is a great opportunity to learn and read and improve. I agree with that, but there are those times when human companionship is just necessary. No denying it.

The journey of strength and the journey of life are not meant to be traveled alone. You will always need others to stand with you, walk with you, rejoice with you, and mourn with you.

Sometimes, though, you've just gotta go a short distance up that mountain all by your lonesome.

Stay Strong,
JB

Training Log: 2/21/14

Today was intensity day for Texas Method. I worked up to a 5RM on squats, 1RM on bench, and did some cleans.

Texas Method C1W1D3:
Squat 1x5 320 lbs(PR)
Bench 1x1 275 lbs(PR)
Clean 5x3 205 lbs

I missed the last rep on the last two sets of cleans, but other than that, this workout was insanely good! The squats went up well (apart from my 4th, which had a little bit of early hip rise). I did not expect to hit my 1RM of 275 today, to be completely honest. However, I was able to grind through and get it up. When I post the video, you'll hear the great noise I made and see just how happy I was that I hit it.
Bench was my major concern coming into this program because my horizontal pressing is probably my weakest movement pattern. Hitting this rep was a much needed boost and got me excited for the rest of this program. Hopefully I'll be able to break 300 by the end of the 12 week cycle!

Video of my last squat set and my max bench will be up by the end of this weekend.

Stay Strong,
JB

Pass It On

There is nothing more rewarding in the iron game than passing on knowledge and passion for the sport to those less experienced than yourself.

A new PR is great, for sure. It's a testament to hard work and patience. However, nothing beats helping instill those values into someone who didn't have them before. When you really stop and think about it, as has been said so many times before, lifting weights can be representative of life. The patterns of hard work, perseverance, and respect for others that you develop when you progress in the iron sports can and should be carried over to the rest of your life.

The weights can also be a tool to find your passions. Even if your passion is not the iron, there's something about being under that bar that causes you to think about what you really are passionate about in life.

Over the past few months, I've been blessed to see how teaching a friend of mine (who's also like a student to me) has helped him develop more focus and confidence in other aspects of his life. He's the perfect example of my philosophy that strength in the weight room is secondary to strength in work ethic. Sure, he lifts like an idiot sometimes and doesn't listen to me, but his heart is in the right place. What more can I ask than that?

Look, I'm not saying that lifting weights is the only way to develop discipline and work ethic. Far from it. There's just such a rewarding feeling when you get to personally witness someone find their passions and work towards them because of their experience lifting weights. And if you're in this iron game like I am, I hope that one day you too can pass on what you've learned and help make someone else stronger in all aspects of life.

The weights are more than weights. Use them well.

Stay Strong,
JB

Focus

Focus.

Laser-like focus.

Gotta get some.

Distractions are all too common. Whenever you think you've got a course laid down pat, something is bound to come up to try and derail you. Last night, I was sick and still needed to recover from Monday's training session, but I made the poor decision to stay up late and do nothing of real importance. I paid for it this morning with a lot of grogginess, lethargy, and soreness.

I feel so hypocritical sometimes because one day I'll be talking about how I need to dial in all the little things in order to maximize my performance, but then the next I'll be off course and distracted by little stupid things.

Constant effort. It's gotta be a constant effort to perfect and master the mundane details, no matter how irrelevant they seem at the time.

I guess I've just got to keep trying to maintain my long term perspective. After all, what's one night of staying up late playing video games compared to competing on a world championship stage?

Stay Strong,
JB

Training Log: 2/19/14

A common misconception about powerlifters is that we're angry all the time. In reality, for me, the best training happens when my mind is clear and I am just focused. Honestly sometimes I feel like a Jedi master and I can just systematically pound through my workout. For the most part, that's what today was. It was a light recovery day, so nothing really killed me. However, I don't normally do back extensions, so the lower back pump I had after those were done was INSANE. 10/10 would recommend. Hopefully they'll help address my core weakness so I can finally get my squat over 4 plates. 

Texas Method C1W1D2:

Squat 2x5 230 lbs

Press 3x5 110 lbs

BB Row 2x5 165 lbs

Back Ext 5x10 45 lbs

Chin ups 3xfailure (10, 9, 9) bodyweight

I added the barbell rows before the prescribed accessory work because through my research I've seen that one of the major criticisms of the Texas Method is the lack of upper back work. I didn't go crazy either. Just a couple of sets with moderate weight to get the blood flowing. Overall, this was a great training session and it got me energized for the rest of today.

Stay Strong,

JB

Vlog #1

First vlog is up, ladies and gents! Nothing too crazy, just a quick rant. And check out that awesome lighting...

Stay Strong,
JB

Training Log: 2/17/14

Today was one of those days where I had to kick myself in the butt to train hard. I had to remind myself to "embrace the suck" and just keep grinding to perfect my craft. I got maybe 5 hours of sleep last night and I'm coming down with a cold, so I had the perfect excuses not to train. However, I knew that right then, the guy who'll challenge me on the platform was probably working his butt off to beat me. Warriors don't act like pansies, so I trained.

It's finally the off season for cheerleading, so I started the Texas Method today. It's an intermediate level program for general strength. Today was a high volume day to set up for a light day on Wednesday and heavy day on Friday. The high number of sets and reps gives a solid work capacity base so that intensity can be increased later on.

Texas Method C1W1D1:
Squat 5x5 290 lbs
Bench 5x5 205 lbs
Deadlift 1x5 345 lbs

Despite the sickness and lack of sleep, I felt extremely confident that this workout wouldn't be awful. Each of the exercises on its own was baby weight for me so I didn't foresee too much struggle. HUGE MISTAKE.

I've never done the Big 3 all in one day so I got fried. My squats felt good for the most part, but from the 3rd set on, the last few reps of each set utilized more lower back than I would normally like. The last set of squats was one of the most painful things I've every experienced. My bench is sloppy. I never bench. The weight was super easy, but my technique felt like garbage. I really need to start training that more if I ever want to break 300 legitimately. The deadlifts... I'd rather not talk about.

Honestly, throughout this workout, there were probably at least a half dozen times today when I just wanted to quit and go home.

That's when the warrior mentality kicked in.

Every time I felt like giving up because I was tired and scared of the weight, I looked at myself in the gym mirrors and just said "NO." Giving up is not an option. It is never an option. If I want to be a champion again, if I want to be the strongest dude in the country at my weight class, if I want to be remembered as one of the greatest there has ever been, there is no option. I had to keep going. Today was one of those days where I just had to tell myself "I will DIE under this bar before I quit. If they have to drag my body out of here then so be it." Sometimes that's just what you've gotta do.

And to all of you who say I'll never make it to the elite level, come talk to me in five years. Then we'll see what's up.

Stay Strong,
JB

Crafting Your Sword

In feudal Japan, the sword was more than a weapon. The sword was status. It was honor. It was pride. As such, sword makers were revered in that culture. A master blacksmith would spend weeks carefully forging and shaping a blade, for they understood that excellence requires patience and respect for the process.

I want you to think now: what kind of sword are you crafting?

Your life is analogous to a sword. Are you taking the time to sharpen your strengths and buff out your weaknesses? Do you embrace the times when you have to grind so that your best work can show forth? Are you resilient and able to weather the many battles life will throw your way? Are you actively harnessing your passions to be an effective weapon wherever you are placed in life?

Or, are you simply a factory stamped sword? Do you look like the real deal, but are really a fragile ornamental piece? Are you a passive product of the stamps society places on you? A bland, dispassionate, mass produced part of "the system"? Do you neglect your craft and fail to constantly seek improvement?

Think about it.

I seek to be one who hones his craft every day. My mission to make myself and others stronger requires that I show up every training day and give my blood, sweat, tears, and soul in the gym. I have to prioritize my nutrition, sleep, recovery, and education so that I can be as good as I can be in order to teach others. The pursuit of excellence requires daily sacrifice.

Getting better at anything is a long term prospect, but it always starts with DAILY effort. Ingrain a pattern of hard work and a thirst for knowledge within yourself and giving up will become nearly impossible. Whether you're a mathematician, engineer, or medical anthropologist, never stop seeking to get better and perfect your craft. Embrace the grind. Sharpen your sword.

Stay Strong,
JB

Passion and Beginnings

Have you ever had a deep passion for something? A vision so strong that it just BURNS in your heart and mind on a daily basis?

I believe God has given me a passion for helping people and growing stronger. I'm not the biggest, strongest, or most knowledgeable person in the strength training business. I was most certainly NOT blessed with great genetics. I have never been the kid that people picked out to be an athlete, but I do have a heart for pursuing excellence and learning as much as I possibly can. 

A little background on me:
I have a fairly varied but not that deep of an athletic background. I have done twelve years of Taekwondo, three years of wrestling, a year of swimming, two years of cheerleading, and a year of powerlifting. Right now I'm still a cheerleader and powerlifter and I'm getting started in Muay Thai. My athletic priorities right now are as follows: powerlifting, Muay Thai, and cheerleading. I will not hesitate to say I am passionate about all those sports, but there is just something about the allure of heavy weights that gives me goosebumps. I really feel God has put me on this earth to help people through the pursuit of strength. 

I'm not here to tell you what the perfect training plan looks like or to somehow insist that what I do is the best way. Rather, I want this blog to be a way for me to share my journey to become stronger with anyone who wants to hear it. My passion is to help those who are not blessed with great athletic genetics reach goals that they thought were impossible and to help them grow stronger in ALL areas of life. 

Part of me wonders whether anyone will even care if I share this journey, but I know that if I can help or inspire even just one kid or one person to be better then I know it'll be worth it. 

(Training program details to come starting tomorrow. Stay tuned folks.)

Stay Strong,
JB