Training Journal – Front Squat 200 lbs x 3 reps (July 10, 2015)

Tuesday, August 4th, 2015

Journal Entry. Training for the ShowMe’s bball tourney I ended up missing due to an ankle injury, I wanted to look at a heavy front squat to see where I was. (My best front squat ever was in 1999 at BYU – 315 x 3 reps.) Here, my left low back and QL were a little crabby and I thought I was protecting it a bit much. So after several warm up sets at 135 and 185, I hit 200 lbs x 3 reps just to see my core and hip organization during the movement.

I probably felt a bit more stiff than it actually appears. I will hit this again in October when I am 8+ weeks out from my left ankle sprain. Coincidentally, this was shot on a Friday, the following Monday is when I was injured.

Training with an Injury – Take Advantage of This Time (with Video)

Monday, March 31st, 2014
Training in my boot - this is me spotting (now) NHL New York Islander Scott Mayfield with a suspended TRX Row.

Training in my boot – this is me spotting (now) NHL New York Islander Scott Mayfield with a suspended TRX Row.

“Do not let what you cannot do interfere with what you can do.” – John Wooden, Basketball Hall of Famer.

Great advice from a legendary coach for training when injured – “Do not let what you cannot do interfere with what you can do.” – John Wooden, Basketball Hall of Famer.

I find too many people hurt their shoulder and shut down their entire routine when their legs are perfectly healthy. I coached someone today with a pretty ugly rotator tear, but while she arrived with her spirits down feeling like she can’t get a great workout in, we went ahead and hit the following:

  • squatting floor touches
  • kettlebell dead lifts with light to moderate weight
  • walking agility (heels, toes, side shuffle, grapevine, high knee march)
  • reverse lunges
  • single arm cable rows standing on 2 feet and on 1 foot with her unaffected arm
  • forward lunges
  • single arm lying dumbbell presses (research shows strength training the healthy arm can have strength improving benefits on the injured arm)
  • side lunges & 12″ box step cross over step backs

Needless to say, she was sweating, her entire body (and spirit) felt better and she felt her legs for 2 days after the workout.

Personally a few years ago, my upper body strength soared through the roof after my foot surgeries because with one tire down, I was forced to focus on my upper body training. See the video below. (more…)

Yin Yang & The Bang Bang – Is Your Weight Loss Effort Oscar Worthy Or A Flopping Sequel?

Tuesday, October 2nd, 2012

“I don’t know karate, but I know kar-azy, and I will use it!” – Owen Wilson as Roy O’Bannon in Shanghai Noon

This is an exerpt from a spontaneous email I sent out to my current REDDY TO LIVE Group, an introduction that was a silly digression that turned into a message that more or less wrote itself. So I thought I would share it here … I am a fan of many a movie, but for the love of Pete nothing gets my gander more than over anticipating and being disappointed by a sequel to an originally good movie.

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Is Your Weight Loss Effort A Good Movie Or Bad Sequel?If ever there was a Chinese Cowboy movie … I’d be all over it … oops, there was, it was called Shanghai Noon with Jackie Chan and Owen Wilson. It was pretty darned funny too, and then they made a sequel (Shanghai Knights), and like most sequels, it pretty much stunk.

Like most movie sequels, they took what they thought made the first movie any good … all the “funny” parts, the action sequences, the quips back and forth between characters and/or pretty much anything that received crowd reaction during a test screening. They took these snippets and somehow jammed a whole lot of this stuff into 85 minutes of blah while totally leaving out any character development, any cohesive story line and ultimately, well, it just doesn’t seem to flow. The story isn’t there, more like a bad high light reel of past bits and pieces that may have worked in the original movie, but without the undercurrent story of characters you actually care about. There is no riveting storyline that gets your attention so much from the beginning you will stick with it as it slowly unfolds into a fun climax and finale.

You know what I am talking about? In the original, you still get the high lights, (more…)