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5/3/1 Beach Body (Performance Based) Challenge

"Beach Muscles" A couple of months ago I was talking with a friend of mine about what the 5/3/1 "beach muscles" would be. The list was easy to come up with: Legs Traps Neck Shoulders Forearms These obviously aren't the usual muscles associated with the beach, but I live next to a corn field, so cut me some slack. Anyway, it gave birth to the 5/3/1 "Beach Body" Challenge. The key to the challenge is that performance is the main goal, not aesthetics. I always focus on performance. I believe that when one has a concrete training goal – for example, "press 300 pounds, box jump 45", and run a 6:30 mile" – training becomes more focused and goals become...

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Three Prowler Workouts

The following three Prowler workouts can be done during the same training week. All sets are done on the vertical posts. The easy and medium workouts can be done between training days and after bench press or press workouts. The hard Prowler workout can be done after you squat and deadlift.

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Interview - Courtesy of Mark Bell and Jesse Burdick

Both Mark and Jesse are good friends of mine and I am super happy with their success and their continued dedication to helping others.  More importantly, they have treated me and my family with respect; something I find more important than just what they offer the strength world. This interview covers a variety of subjects: training, the new 5/3/1 Forever book, coaching high school athletes, marriage and music.

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Barbell Row vs DB Row

Dorian Yates' back is the centerpiece of his insane, freaky physique, and the Yates row is one of the things he credits. Ed Coan's accomplishments in the powerlifting world have been well documented and if you've ever seen Ed in person, you know he's one of the thickest people to ever set foot in a weight room. And his 900-pound deadlift, to me, is the single-most impressive deadlift feat. Now that I've satisfied all the barbell row zealots, the exercise does have its drawbacks. This is especially true for a lifter that's made significant progress in the squat and deadlift.

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Do you need to condition?

On the flipside of conditioning, you have “easy” or the standard conditioning. What this offers is a way to zone out and relax. A way to discipline yourself to adhere to a schedule. To escape the constant mind-hustle and the mental gymnastics that goes on all day and night.It's easy to say “I don’t need to condition now” because many people technically don’t. But I guarantee you will.

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