PillarofBalance
Strength Pimp
- Feb 27, 2011
- 17,066
- 4,640
15 doubles on bench for tonight... worked up to 315 for all sets and slightly undershot my rpe. 15th set was a damn 7.
Close grip bench 245 for a few sets of 6...
Cut it there cause I had some work to do.
Worked with the 165 female on the team... we will call her nurse ratchet. She has an issue common in females which is excessive thoracic extension in the squat and deadlift. Worked with her on bracing her abdominal wall and what the cue "tuck your shoulders into your back pockets" really means. Also changed her to a slightly higher bar position.
Started making big changes to kid Portugal's bench. He says he feels tighter. The bar moved pretty well off his chest. Still needs some minor tweaks here and there but I expect some good PR's out of him come October.
Helped beastislav decide on whether he should squat in a heel or not. He had for years but stopped due to knee pain frof an old injury. He had trouble staying tight in the hole with the heel but felt stable. He decided to go back to a flat shoe.
Worked on my 165er who developed a huge butt wink that knocked his squat down by about 100lbs it was so bad. Loosened his illiopsoas, cranked on his left leg for external rotation and right leg for internal where he was short. Then did some glute activation and patterning work. He got right up and hit 425 x 3 @8 which last week a single would have been his @9.
Then a national strong woman competitor who suffered a terrible back injury last month was there. She actually was at the meet that TA did and I went to. She was trying some belt squats to help the back. Just had her make some adjustments there. Then introduced her to the reverse hyper and she fell in love with it.
I have two guys one of which is kid Portugal on a nutrition plan for a couple months now. They are both looking significantly better. More muscularity, less fat, both stronger. Losing weight doesn't have to mean getting weaker. It means working your new leverages. Another teammate prefers to do his own nutrition just for the learning experience. He bumped his carbs very high and looked way more muscular. Really filled out.
In general very happy with the direction of team douchebag. Super proud of these people. Really all my clients. I am damn near at max capacity right now and have a wide variety of goals people are looking for. Keeps it interesting doing more than just PL programming.
Only problem with getting this busy with this and investing all my time into it is that I have a good sized group of friends that I coach for free. Not sure how much of them I can keep. Might have to just pare it down to my closest.
I'm still not actually turning a profit yet.
Also raising my prices. I have been charging for 12 weeks of work what most other coaches are getting per month. My cost has almost doubled.
Neither of these things am I that happy about. I spent a lot of time learning, trying, experimenting, retooling, and developing my ability to lead individuals thru a training cycle. I have gotten pretty God damn good at it over the last few years and have piles of success stories.
But the truth is I enjoyed when I would see someone struggling a bit and not progressing as easily as they could because I could jump right in and get them moving again. It felt good. A simple thank you was enough.
That won't help my business grow and I am ambitious. I have plans for Strength First and I am going to need real capital to get it done.
Close grip bench 245 for a few sets of 6...
Cut it there cause I had some work to do.
Worked with the 165 female on the team... we will call her nurse ratchet. She has an issue common in females which is excessive thoracic extension in the squat and deadlift. Worked with her on bracing her abdominal wall and what the cue "tuck your shoulders into your back pockets" really means. Also changed her to a slightly higher bar position.
Started making big changes to kid Portugal's bench. He says he feels tighter. The bar moved pretty well off his chest. Still needs some minor tweaks here and there but I expect some good PR's out of him come October.
Helped beastislav decide on whether he should squat in a heel or not. He had for years but stopped due to knee pain frof an old injury. He had trouble staying tight in the hole with the heel but felt stable. He decided to go back to a flat shoe.
Worked on my 165er who developed a huge butt wink that knocked his squat down by about 100lbs it was so bad. Loosened his illiopsoas, cranked on his left leg for external rotation and right leg for internal where he was short. Then did some glute activation and patterning work. He got right up and hit 425 x 3 @8 which last week a single would have been his @9.
Then a national strong woman competitor who suffered a terrible back injury last month was there. She actually was at the meet that TA did and I went to. She was trying some belt squats to help the back. Just had her make some adjustments there. Then introduced her to the reverse hyper and she fell in love with it.
I have two guys one of which is kid Portugal on a nutrition plan for a couple months now. They are both looking significantly better. More muscularity, less fat, both stronger. Losing weight doesn't have to mean getting weaker. It means working your new leverages. Another teammate prefers to do his own nutrition just for the learning experience. He bumped his carbs very high and looked way more muscular. Really filled out.
In general very happy with the direction of team douchebag. Super proud of these people. Really all my clients. I am damn near at max capacity right now and have a wide variety of goals people are looking for. Keeps it interesting doing more than just PL programming.
Only problem with getting this busy with this and investing all my time into it is that I have a good sized group of friends that I coach for free. Not sure how much of them I can keep. Might have to just pare it down to my closest.
I'm still not actually turning a profit yet.
Also raising my prices. I have been charging for 12 weeks of work what most other coaches are getting per month. My cost has almost doubled.
Neither of these things am I that happy about. I spent a lot of time learning, trying, experimenting, retooling, and developing my ability to lead individuals thru a training cycle. I have gotten pretty God damn good at it over the last few years and have piles of success stories.
But the truth is I enjoyed when I would see someone struggling a bit and not progressing as easily as they could because I could jump right in and get them moving again. It felt good. A simple thank you was enough.
That won't help my business grow and I am ambitious. I have plans for Strength First and I am going to need real capital to get it done.
