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
Friday, February 28, 2014
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
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
Wednesday, February 26, 2014
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
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
Tuesday, February 25, 2014
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
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
Monday, February 24, 2014
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
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
Saturday, February 22, 2014
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
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
Friday, February 21, 2014
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
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
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
Thursday, February 20, 2014
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
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
Wednesday, February 19, 2014
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
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
Tuesday, February 18, 2014
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
Monday, February 17, 2014
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
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
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
Sunday, February 16, 2014
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
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
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