Each morning, I wake up to the sound of the coffee maker grinding an aromatic dark brew from some remote corner of the globe. That is good enough at least for starters to get me out of the rack and begin the process of “unfolding” myself and stretching out to my proper height. I am still feeling the effects of previous training sessions, so I shuffle off to another room where the computer is also awakened from “sleep” and I peruse through the emails that accumulated while I snored. I admit to being pampered as Val brings up a cup of coffee to speed along the process of getting the day underway. We all have our morning rituals, don’t we?

Sometimes I need an extra caffeine kick, so I get it from a “Spike Shooter”.

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After several weeks of sub-par training, I put together a good mix of workouts that were taxing, but not draining. The most important aspect of a workout regimen in my opinion, is consistency. Even if you are having off-weeks or even months, and you will, stay with it even if you have to back off. It is far easier to go into “maintenance mode” and lose a little than have to start all over again. I know this. I have done it enough times and each time it is considerably harder than the last.

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Monday, 4/13/09

No Training

Tuesday, 4/14/09

Back Squat:  Warm-up, 135×10/185×5/205×5/.

x 3: 225/245/265/275/285/275/275/.

Kettlebell Swings, 32 kg: 15/15/15/15/15/15/25/.

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One way to do the military press!

Pull it, carry it or put it over your head. Those are the basic lifting movements. Deadlifting, one of the most, if not the most useful overall exercise is a pulling movement and there are many other variations and exercises that pull, like rows.

The flip side to that coin are pushing exercises, like military presses, push presses and jerks.

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My favorite lift is the deadlift, but it sometimes gets the best of me and maybe to you too if you aren’t prepared for it. The rewards are great, so approach the bar ready to go.

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In typical fashion of late, I started my training week slowly, picked up momentum and finished strong. Always finish strong!

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What a week! While there were some good training sessions this week, this blog was down for a couple of days due to server issues. As you see, we are back up running (and lifting). We missed you here, but glad you’re back!

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The Prowler Awaits It's Next Victim

Jim Wendler of EliteFTS has been coughing up lung for 4 years with the Prowler. In his article, The Prowler Challenge, he gives up his “favorite” 4 Prowler workouts.

Amnesty International should see these Prowler workouts. Waterboarding is a cool shower compared to walking around the block with one of these beasts.

It seems whenever I link to some kind of training routine it serves as a reminder to me that it is time to do one of them. So that time has come. Which workout should I do? Tough call in all cases.

If you sit down in this weight room, you are told to do 10 sit-ups. If you complain, 10 more. The guy who runs this gym cleared out most of the machines and replaced them with free weights, including lifting platforms! He says no one has thanked him yet but he knows at some point they will.

Where is this box and who is running the show here?

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Get him some Kettlebells!

Three year old Liam Hoekstra of Roosevelt Park, Michigan is one strong little dude. He has a rare genetic condition called myostatin-related muscle hypertrophy which is characterized by large muscles and low body fat, but the best part is he is very strong and gets to eat whatever he wants-6 times a day! Doctors says there are no negative side effects. Looks like this kid has a major gift.

In the picture he is lifting a pair of 5 lb dumbbells and is also pretty good at cranking out sit-ups and chin-ups with ease.

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