30 squats at 225 lbs unbelted

Good read 1/8

http://www.crossfit77.com/7-most-overrated-exercises/

515 deadlift for 4 reps video

good reads 10/11

http://www.trainbetterfitness.com/demystifying-the-1-rep-max/


http://experiencelife.com/article/hot-on-the-trail/#.T-tI6Yzbc7E.twitter

http://billhartman.net/blog/fixing-a-stiff-big-toe/

http://www.reactivetrainingsystems.com/blogs/entry/training/2012/06/21/ipf-world-classic

http://www.ericcressey.com/strength-and-conditioning-stuff-you-should-read-62812

http://nicktumminello.com/2012/06/periodization-made-simple-no-more-micro-cycles-meso-cycles-macro-cycles/

http://jasonferruggia.com/quick-guidelines-for-plyo-speed-and-agility-work/

http://www.bodybuilding.com/fun/wake-up-call-can-poor-sleep-kill-you.html

http://www.tonygentilcore.com/blog/how-to-learn-functional-anatomy/

http://jasonferruggia.com/how-using-straps-can-improve-your-back-and-save-your-elbows/

Good Reads 9/26

http://articles.elitefts.com/training-articles/the-one-drop-method-needs-formatted/


http://winstonsalempersonaltraining.com/wp-content/uploads/2011/06/Does_Cardio_After_an_Overnight_Fast_Maximize_Fat.3.pdf

http://chadwaterbury.com/body-weight-training-for-maximal-strength/

http://well.blogs.nytimes.com/2012/06/27/what-runners-can-learn-from-cheetahs/

http://well.blogs.nytimes.com/2012/06/26/simple-advice-for-better-weight-training/

http://www.charlespoliquin.com/Blog/tabid/130/EntryId/1348/Tip-379-Perform-Better-in-the-Heat-Tips-for-Cooling-the-Body-and-Recovering-Faster.aspx

http://bretcontreras.com/2012/06/powerful-stats/?utm_source=twitterfeed&utm_medium=twitter

http://www.dieselsc.com/how-to-squat-how-to-spot-the-squat/

http://jasonferruggia.com/how-to-build-big-shoulders/

http://www.t-nation.com/free_online_article/most_recent/6_lost_lifts_for_complete_strength

Jorge Unigarro

Good reads 9/16

http://www.charlespoliquin.com/Blog/tabid/130/EntryId/1347/Tip-378-Why-Varying-Tempo-is-Critical-to-Lose-Fat-and-Get-More-Powerful.aspx

http://m.inc.com/?incid=42834

http://www.ericcressey.com/strength-and-conditioning-textbook-synergists-and-antagonists

http://robertsontrainingsystems.com/blog/my-top-10-fitness-books/

http://www.t-nation.com/free_online_article/most_recent/9_reasons_to_olympic_lift_for_a_better_physique

http://q.equinox.com/articles/2012/06/raging-hormones?soccid=SOC-twitter-raginghormones

http://www.medirected.com/2012/06/john-wooden-on-true-success/

http://www.bsmpg.com/Blog/bid/87375/Five-Hidden-Signs-of-Instability-by-Perry-Nickelston-DC-SFMA

http://www.structurepersonalfitness.com/coachkevdineen/2012/06/clean-room-fit-body/

http://articles.elitefts.com/training-articles/the-one-drop-method-needs-formatted/

Jorge Unigarro    

Good reads 8/24/2012

http://www.healthynomics.com/2012/06/6-phase-functional-warm-up-protocol-for-runners/

http://jasonferruggia.com/12-simple-muscle-building-tips/

http://jasonferruggia.com/how-to-build-a-bigger-chest/

http://www.ericcressey.com/strength-and-conditioning-textbook-fascia

http://articles.elitefts.com/nutrition/long-term-carb-back-loading/

http://deansomerset.com/2012/06/25/and-stop-stretching-altogether-while-youre-at-it-plus-other-health-and-fitness-accepted-truths-you-should-ditch/

http://www.medirected.com/2012/06/discipline-is/

http://www.dynamicchiropractic.com/mpacms/dc/article.php?id=55968#.T-jIYgbSlZc.twitter

http://greatist.com/fitness/pre-post-workout-snacks/

http://blog.metaboliceffect.com/2012/03/17/is-there-a-right-eating-frequency-for-fat-loss/

Jorge Unigarro 

10 fun articles 8/16/2012

http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/899/What_You_MUST_Know_About_Gluten.aspx


http://www.t-nation.com/readArticle.do?id=5272046

http://www.dieselsc.com/times-greatest-illusion/

http://greatist.com/health/89-simple-swaps-that-could-change-your-life/

http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/897/Five_Simple_Steps_to_Improve_Your_Digestion.aspx

http://impact-pt.com/coaching/the-best-training-and-nutrition-program/

http://www.marcandangel.com/2009/07/13/50-questions-that-will-free-your-mind/

http://www.trainingforwarriors.com/2012/06/the-three-most-important-medicines/

http://flofitnessllc.blogspot.com/2012/06/momentational-motivation.html?spref=tw&m=1

http://robertsontrainingsystems.com/blog/supreme-stability-training/



Jorge Unigarro

10 good reads 7/25

http://billhartman.net/blog/ifast-assessment-case-study-why-cant-i-lock-out-my-deadlift/   http://articles.elitefts.com/training-articles/the-seven-components-of-getting-stronger-while-training-by-yourself/   http://jasonferruggia.com/39-ways-to-not-be-like-everyone-else/   http://bretcontreras.com/2012/06/topic-of-the-week-what-types-of-cues-should-trainers-and-coaches-provide/?utm_source=twitterfeed&utm_medium=twitter   http://www.julialadewski.com/2012/06/still-think-you-cant-train-hard-after.html?m=1   http://sethgodin.typepad.com/seths_blog/2012/06/where-does-trust-come-from.html?utm_source=twitterfeed&utm_medium=twitter   http://www.nytimes.com/2012/06/21/opinion/lets-add-a-little-dirt-to-our-diet.html?_r=1   http://www.biomechfit.com/2012/02/09/3-squatting-myths-that-refuse-to-die   http://www.toyourhealth.com/mpacms/tyh/article.php?id=1586   http://inoveryourhead.net/homework-v/

10 good reads 7/20

http://www.tonygentilcore.com/blog/get-rid-of-the-toxicity-in-your-life/   http://www.ericcressey.com/strength-and-conditioning-stuff-you-should-read-62012   http://www.mobilitywod.com/2012/06/jill-miller-diaphragm-evolution-part-3-eccentric-loading.html   http://prettystrongpowerlifting.com/2012/06/21/the-pull-up/   http://www.dieselsc.com/how-to-bench-how-to-use-leg-drive/   http://www.dieselsc.com/powerlifting-basics/   http://www.niashanks.com/2012/06/beautiful-badass-pillars-part-1/   http://www.mikereinold.com/2012/06/what-top-experts-are-doing-differently-this-year.html?utm_source=feedburner&utm_medium=email&utm_campaign=Feed%3A+Mikereinold+%28MikeReinold.com%29   http://www.charlespoliquin.com/Blog/tabid/130/EntryId/1339/Tip-376-Recover-Faster-By-Manipulating-Time-Under-Tension.aspx   http://billhartman.net/blog/ifast-assessment-case-study-why-cant-i-lock-out-my-deadlift/

10 good reads 7/17

http://www.charlespoliquin.com/Blog/tabid/130/EntryId/1275/Tip-369-Lose-Fat-and-Improve-Conditioning-With-A-Greater-Volume.aspx   http://m.mensfitness.com/training/build-muscle/gain-big-with-time-under-tension-training   http://www.lifemojo.com/lifestyle/exercise-tips-for-golfers-75096785   http://www.kevinneeld.com/2012/what-it-means-to-be-a-boyle-guy   http://greatist.com/fitness/strength-training-plan-workout/   http://www.negharfonooni.com/2012/06/everything-and-nothing-in-moderation.html?m=1   http://davethomasperformance.com/2012/06/19/9-deadlift-corrections-to-a-safer-and-stronger-lift/   http://www.ihrsa.org/home/2012/6/20/study-finds-a-correlation-between-going-to-the-gym-and-a-hig.html   http://m.mensfitness.com/training/pro-tips/the-fit-5-progressing-in-the-gym   http://ryanlee.com/10-years-61-lesons/

Good reads 7/11

  http://www.charlespoliquin.com/Blog/tabid/130/EntryId/1303/Tip-373-Get-Faster-and-Stronger-by-Strength-Training-Best-Method-for-a-Quicker-First-Step.aspx   http://joeysgymclass.com/?m=201110     Jonathan Goodman (@Jon_PTDC) 6/19/12 10:23 AM The Myth of HIIT by Anthony Mychal on thePTDC @anthony_mychal theptdc.com/2012/06/the-my…     Men's Fitness (@MensFitness) 6/19/12 10:31 AM The Fit 5: Progressing in the Gym with @TrinkFitness ow.ly/bG64h   Kevin Dineen (@CoachKev) 6/19/12 3:04 PM The Four Agreements for Personal Trainers - an interpretation and brief adaptation! fb.me/272v7F1Lf   http://www.ericcressey.com/improving-ankle-mobility-knee-pain   http://sethgodin.typepad.com/seths_blog/2012/06/a-lesson-from-a-great-architect.html?utm_source=twitterfeed&utm_medium=twitter  

Good Reads 7/5/2012

http://www.ericcressey.com/how-to-improve-quickness-understanding-shin-angles

http://www.julialadewski.com/2012/06/five-set-and-rep-variations-youve.html?m=1

http://www.mobilitywod.com/2012/06/jill-miller-fixes-your-t-spine-and-crappy-breathing-mechanics.html

http://www.niashanks.com/2012/05/minimum-training-maximum-results-sample-workout/

http://ninamatsumoto.wordpress.com/2010/12/18/athletic-body-diversity-reference-for-artists/#jp-carousel-1853

http://articles.elitefts.com/features/interviews/questions-and-answers-an-interview-with-vladimir-issurin/

http://sethgodin.typepad.com/seths_blog/2012/06/outsmart.html?utm_source=twitterfeed&utm_medium=twitter

Good Reads 7/2

http://www.dieselsc.com/is-there-an-i-in-team/   http://billhartman.net/blog/perfecting-weightlifting-technique-at-ifast-with-rufus/   http://www.niashanks.com/2012/06/8-reasons-women-should-strength-train/   http://news.menshealth.com/learn-to-love-running/2012/04/03/?cm_mmc=Twitter-_-MensHealth-_-Content-MHNews-_-LoveRunning   http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/679/Weight_Training_for_Kids_Pt1.aspx     http://gamestrengthinsider.com/advanced-weight-lifting-tips   Vladimir Issurin tinyurl.com/7varyoa fb.me/1ZhYCdATY  

Good reads 7/1

http://www.myosynthesis.com/the-limits-in-your-head   http://www.romanfitnesssystems.com/blog/all-about-fat/   http://www.ericcressey.com/5-reasons-tight-hamstrings-strain   http://wilfleming.com/index.php/2012/06/power-clean/   http://www.ericcressey.com/5-lose-fat-gain-muscle-get-strong-move-better-7   http://articles.elitefts.com/training-articles/blast-from-the-past-the-education-of-a-powerlifter/   http://www.t-nation.com/free_online_article/most_recent/2_ways_to_lose_fat_only_1_way_to_get_ripped#.T9yXrnu9lo0.twitter

good reads 6/28

http://www.theptdc.com/2012/06/personal-training-not-black-or-white/


http://www.sciencedaily.com/releases/2012/06/120604093108.htm


Strength and Conditioning Stuff You Should Read: 6/13/12
ericcressey.com/strength-and-c…


http://articles.elitefts.com/training-articles/efs-classic-the-eight-keys-a-complete-guide-to-maximal-strength-development/

http://deansomerset.com/2012/06/14/stuff-you-should-check-out/

http://www.ericcressey.com/5-lose-fat-gain-muscle-get-strong-move-better-7

http://zacheven-esh.com/lift-strong-2012/

Good stuff June 26th 2012

http://www.ericcressey.com/5-lose-fat-gain-muscle-get-strong-move-better-6








http://www.defrancostraining.com/ask-joe-test/41-strength-training/261-ask-joe-6812.html











http://www.inspiredfitstrong.com/2012/interviews/interview-with-the-beautiful-badass-nia-shanks/















http://deansomerset.com/2012/06/08/the-most-important-low-back-muscle/











http://jasonferruggia.com/your-lack-of-progress/







http://www.theptdc.com/2012/06/personal-training-not-black-or-white/

Sexy Challenge

Earlier in the month, or maybe late last month? either way, Brett Contreras put up a fun little challenge for us to test ourselves with. Hundreds of people have attempted this challenge and here is my attempt at it.

The rules are fairly straight forward. There are five lifts- front squat, romanian deadlift, hip thrust, pull-up, incline bench press. The weight on the bar is equal to your bodies weight. Front squats have to have your hip crease breaking the top of the patella. For the Romanian Deadlift the the bar must go lower than your knees and you must stand up straight to finish the rep. For the hip thrust you must use a regular sized bench or higher, weights cannot touch the floor. For pull-ups, you must start from a dead hang and no kipping. For the bench no bouncing of the chest, ALL THE WAY UP AND ALL THE WAY DOWN. sorry for yellling but partial rep syndrome is a pet peeve of mine. For scoring, each good rep counts as 1 point, add up all your points and that is your total score.

Brett had some reward system in place. I do not recall what he put down, but you can check it for yourselves at brettcontreras.com you can also read a bunch of articles he's written and get smarter, dude is smart!

on to the videos

strength! lightning fast

this past weekend i went up to south windsor connecticut to lift at lightning fitness under strength coach and strongman competitor matt mills.

here's what went down!

as usual, coming from a commercial fancy gym i catch an instant semi when i walk in and see all the equipment. the toys were there and i wanted to play!

first on the list was the yolk walk! last time i did this was at defranco's gym back in august, i walked for roughly 50 feet 530 lbs belted. this time 545, 50 feet there and back no belt. i'd call that improvement, just saying.

next up was a 50 feet there and back medley of farmers carry, prowler push. 225 on each farmers handle and the prolwer had 4 plates on it.

upon finishing this i took notice of the leaders board (good idea and i will steal it) and wanted my name up there.

took over the under 200 lb deadlift and under 200lb 3 minute 24 k snatch.

what did i learn? the usual and as dr. davidson, professor at springfield college said earlier that day, you could have the best program and best form, but the right atmosphere is the missing ingredient. being the strongest guy in your gym just means you may need to find a new gym. i learned that strength is essential! if i wasnt as strong as i am, that unbelted yok would have crushed me! instead it improved my posture. i learned, from dr. davidson, that you always need a rabbit to chase. always be happy with your accomplishments, but never stisfied with them. grow and grow always.

if you live in the east coast or find yourself around here i strongly suggest you go to matt mills place. he's a smart guy (ma in kinesiology from uconn i think) strong as hell (holds log clean press records), and most importantly a good person.

lightning-fitness.com hit that site up and get your lift on.

update 2/15

front squatted 325, ugly as sin but its a pr. thought, is an ugly lift acceptable if its a pr?

decline bench: closest thing to powerlifting bench i think. 345 for a single. crazy hard grind. last week i missed 355 happy with this. using 75 lb's for chin ups (supine grip) for sets of 3.

side note, show and go is the bomb! if you dont program for yourself get on this!