“There is a difference between interest and commitment. When you’re interested in something, you do it only when it’s convenient. When you’re committed to something, you accept no excuses, only results.” --Kenneth H. Blanchard
“Knowing is not enough; You must apply. Willing is not enough: You must do.” --Bruce Lee
MONDAY, 18SEPTEMBER2017 - Work For Today
CONDITIONING
15 Pull-Ups
15 Thrusters
Run 400 Meters
12 Pull-Ups
12 Thrusters
Run 400 Meters
10 Pull-Ups
10 Thrusters
Run 400 Meters
VOLUME - 3 Sets of
SSB Squats @ 430lbs x sets of 10
Ab Stuff
ASSISTANCE - Lots of Bulgarian Split squats @ 250lbs (Sets of 5 each leg)
NOTES:
Well my Shoulder was angry at me today so I wasn’t even going to hit anything serious. But once I got into it, i figured I might as well and see if a 10lb PR is there and it was! I love those kinds of surprises.
It’s been a little while since I checked in here, glad I did. Feeling a little like I’ve bitten off more than I can chew, but reading some of your stuff just helps my resolve. Cheers. Funny, isn’t it?
And shoulder prehab. Listened to a Joe Rogan podcast with Dorian Yates, who said that he does lots of rotational shoulder exercises with little weights to help strengthen the rotator cuff. Has to be with light weights or else the bigger muscles just take over, so that might be something you want to include in the future. I also have some orthopedic tests you can do to see which part of your shoulder is the affected bit, if you’re interested?
Went to a strongman show the other week and met some WSM competitors. Really nice guys, and what they were suggesting is lots of stuff you already do, so keep going alpha, you’re on the right path!
Really like that one too, anyone else notice the last letters of RISE when seen backward in a mirror looks like 321? Wonder if that was done on purpose.
Since you briefly mentioned your work with the government in your most recent video, could you go over how you trained back then and what you would’ve done differently knowing what you know now? You could probably just make an entire video on it, your diet/lifestyle back then and what you did/would’ve done differently.
I ain’t too sure bout everyone else but it’d be interesting to see what a program you designed for military types(or just regular people who want to be well rounded) would look like.
Alan Thrall has created such a program based off his time in the Marines but it’d still be interesting to see your take on it.
Really enjoying your content, glad to have been here from the start-ish.
@Tim_Tom Thank you so much brother! And yea, I have been talking to a physical therapist who is helping me out until I get medical insurance. It will get better!
@ultimatethor The world may never know… I always do little things that only a few people will actually notice, great catch brother!
@Benanything I honestly didn’t train any differently man. I didn’t have the Strongman stuff back them, so it was all big compound movements in giant set form. You can go back to my older logs (for the past few decades) and you can see EXACTLY what i was doing and when. That is part of the reason why I kept these things going as long as I have. It is all out there in the public if you are willing to go back and read brother!
Training around this shoulder has been interesting to say the least. The biggest thing of note in the past few workouts has been a 345 Stone of Steel over a 52" Bar. That is a 15lb PR but it is still 15lbs under contest weight. And the top guys will be getting double digits. I just hope that I can get 1 so I don’t zero that event!
@strong_runner My personal Favorites are GHR Halos, Regular Halos, Windshield wipers and Banded Twisty things brother! I hope that helps!
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“The Difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack of will.” -Vince Lombardi
MONDAY, 25SEPTEMBER2017 - Work For Today
CONDITIONING - 4, 6, 8, 10 Reps of
Single Arm Kettlebell Snatches Left Arm
Single Arm Kettlebell Snatches Right Arm
Single Arm Kettlebell Swings Left Side
Single Arm Kettlebell Swings Right Side
Burpees (Holding the Kettlebell)
*Run 200 Meters Holding a 50lb Medicine Ball between each round
STRONGMAN- Yoke
All of these Runs we’re for 50 Feet
360lbs
450
540
630
Belted up
720
810
900
Then Dropped back to 630lbs, lost the belt and set a clock.
At the Top of Every Minute for 12 Minutes
50 Foot Beltless Yoke Walk @ 630lbs
ASSISTANCE - 4 Rounds
12 Hanging Leg Raises
12 Banded Glute Ham Raises
NOTES:
First time I have touched the Yoke Since East Cast’s Most Powerful. Everything moved pretty well and my foot held up so I will take the day as a win!
You are gonna wanna watch this latest video:
A glimpse into my Personal life…In this video you will see me use NUNCHUKS, as well as 3 other things about me the you probably didn’t know. I hope some of you will find it entertaining!
Funny that you’ve been a model because you’re a natural in front of the camera. The first time I stumbled across one of your videos I thought “man this guy could be an actor”.
I was an accounting tutor for a semester in college, that subject sucks haha. My only true regret in life is that my degree is in business rather than a science.
For the shoulder check out a bunch of vids on this guys channel loads of outside the box tips and solutions. Some move very intense but really quality content.
The last move in this vid is overlooked inparticular…
Haha, so while it’s not relevant to the quality of this specific content, I just think it’s worth pointing out that this guy was disqualified from the CrossFit games in 2017 for fraud. After some of his workout scores were called into question, he was asked to submit a video of the final WOD (17.5) and even a quick look at the video revealed that he had edited to loop the same “round” 10 times instead of actually doing the entire workout. Looking back, it seems apparent that he had been lying about his scores for some time, apparently doing so in an effort to promote himself as a more knowledgeable source than he likely is.
Again: maybe his content is great, but it probably is worth knowing a little about your source, and this guy has some pretty serious strikes against him in that regard.
Ah have no idea, dont follow crossfit. His stuff works tho, and have seen several guys here vouch for the vids being a big help. Personally helped fix a pissed off knee I’d had bothering me for over a year.
Just trying to throw something positive out there
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“The individual has always had to struggle to keep from being overwhelmed by the tribe. If you try it, you will be lonely often, and sometimes frightened. But no price is too high to pay for the privilege of owning yourself.” -Friedrich Nietzsche
WEDNESDAY, 27SEPTEMBER2017 - Work For Today
TESTING the Shoulder
CONDITIONING - At the Top of Every Minute
At the Top of Every Minute for 10 Minutes
100 Foot Sandbag Carry at 250lbs
STRENGTH…Giant Sets of Course
Weighted pull-Ups: Sets of 3 @ 125lbs. Didn’t want to go too hard on the shoulder but there was a set for every weight of the Log.
Log Clean & Press:
180x3
200x3
230x3
250x3
275x3
300x1
Weighted abs also in between each set:
NOTES:
I honestly walked in hoping to hit triples at 180. 3 weeks ago I couldn’t lift an empty barbell, so this was just about the greatest news ever. If I can get 300 now, I might be able to get 320 at Nationals and if I don’t zero anything then there is still a chance of a decent finish…Time will tell but this was definitely an important step!
“Is security a Utopian goal or is it another word for rut?..Where would the world be if all men sought security and had not taken risks or gambled with their lives on the chance that, if they won, life would be different and richer?..We shall let the reader answer this question for himself: Who is the happiest man, he who has braved the storm of life and lived, or he who stayed on the shore and merely existed?” -Hunter S. Thompson
ASSISTANCE - 3 Rounds of the Following Giant Set
8 - 45 Degree Back Raise Deadlifts @ 315lbs
8 Spider Bar Seated Good Mornings @ 170lbs
10 Banded V Sit-Ups
Last time I tried pulling heavy on Deficits I hurt my back @ 655. I was just hoping to jump a little bit above that. But to get to 685 was a pleasant surprise! It took me a year to pull, but I got it. Check it out if you want to.
Everything about that pull was brutal, great work Brian. Watch that right arm, it looked like you tried to row the weight a bit and I want your bicep to stay attached. You turned a lovely shade of red too by the way LOL
@ultimatethor Hahah yea man, that pull took so long, i actually was thinking (just row it above your knee and then you will get it. …but my brain forgot that is was 685 lbs…
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So my deadlift decided to start moving up again, so in this video I lay out some of the things i have been doing that have helped the magic along. Hopefully these will help some of you out as well!
