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5/3/1 For College & Pro Baseball

5/3/1 For College & Pro Baseball

I recently got a text from a good friend of mine who is a university strength and conditioning coach. He is the head coach for all sports and works directly with the baseball team. For 2.5 months (about 3 cycles) he used the 5/3/1 BBB training plan and reported the following...

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Build Your Own Kroc Dumbbell

Build Your Own Kroc Dumbbell

Before we start with the simple process, let me define the Kroc Row. Named after everyone’s favorite Polish American Powerlifter, Matt Kroczaleski, the Kroc Row has quickly become a staple exercise in many lifting circles. In its infancy this exercise was simply a single set of high rep dumbbell rows with the heaviest weight possible. Matt did this because of necessity – the dumbbells he had access weren’t heavy enough to perform the requisite “10-12” reps that is often prescribed. To combat this, he just did a ton of reps with the heaviest dumbbell available. Initially done to build his upper back for his bench press, this exercise also gave him great deadlift lockout strength as well as grip strength.
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Fasted Cardio

Fasted Cardio

Question: Fasted cardio...worth it? If your schedule permitted and your main goal at the time was fat loss, would you do some of your prowler work/hill sprints in the morning on an empty stomach?

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Weighted Chins

Weighted Chins

I like them. I'm not voting for them in the next "Five Awesome Exercises" election but they certainly have their place. I've championed chin-ups for years, mostly because they're great for the upper back, lats, and arms. And because you can do them anywhere – chin-up bar, top of the Smith machine, scaffolding, top of the monolift, playground equipment, etc. Weighted chins are a good idea IF you can do them, and even then you still need to keep bodyweight chins as part of your training (unless you can bang out multiple sets of 20 with good form). And if that's the case, gain some weight!
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Small Changes, Big Impact

Small Changes, Big Impact

Basically, we kicked the rest of the world’s butt, stole their lunch money and slept with their girlfriends when it came to track cycling. When the performance director was asked by the outside media about the key practices they had implemented in pursuit of this success, he told them with a bone dead straight face that they had super round laser cut wheels which gave them a major speed advantage. The morons lapped it up. The foreign newspapers printed the story. Everyone laughed...
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Mentoring Wendler

Mentoring Wendler

I was intimidated. I couldn't even put 25-pound plates on the bar to incline press. My bench was equally as awful. My squat sucked. But I stuck with it.

My older sister, who was in high school, was even told that I was going to get beat up if I kept coming into the weight room. I figured a good beating was worth it; no one was going to keep me away.

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Training and Fashion

Training and Fashion

Training and Fashion Clothing-wise, wear whatever you think is comfortable to train in. I generally  wear cutoff cargo pants and whatever T-shirt/long sleeve shirt I have on that day.        As for gear, the two biggest things that...

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Uni-lateral Training: Let it mellow or flush?

Uni-lateral Training: Let it mellow or flush?

The best thing about the fitness and strength industry is that you can always rely on it for some really good laughs. The fact that unilateral exercises have sparked such heated debate is amusing, and as always, the answer lies somewhere in the middle. First, let's examine the pro-unilateral crowd:
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Stress and Lifting: Get Off Your Knees

Stress and Lifting: Get Off Your Knees

I think we've all been in situations that completely drain you emotionally, physically, and mentally. It could be from school, death, divorce, money woes, or significant other stress. What I've always done is make sure lifting remains a huge part...

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4 Common "Boring But Big" Training Questions Cleary Answered

4 Common "Boring But Big" Training Questions Cleary Answered

Question: I've being doing the 5/3/1 full body routine that has me squatting 3 times a week for a while now. Very enjoyable, makes you feel like a man! About to move onto Phase 2. I like the sound of the 3 month BBB challenge, what are your thoughts on including that BBB template with the full body routine? If thumbs up, you got any pointers/dos & don'ts?

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Huge Cow

Milk is Dead. Long Live Beef.

For years, people have championed a gallon of whole milk/day as a great way to get stronger and bigger. And it works. Very well. Growing up and learning about training, I was pretty well insulated from training knowledge. We had to use our limited experience, common sense and work ethic as well as actively seeking mentors. I never really heard of the milk theory until well into college. At that time, if I was going to drink anything it was going to be a beer or a shot. So I wasn't going to waste time with milk. However, I did need to eat, and eat I did. Like most young men into training and football, I never ate for pleasure (yes, there was a time eating wasn't an emotional or moral issue with people.) I ate for a purpose and that purpose was to get bigger, stronger and to ultimately get better at football. And with a small budget...
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Fractured Hand and Fractured Pelvic Bone: Training Post-Prom

Fractured Hand and Fractured Pelvic Bone: Training Post-Prom

I messed up my leg (Stress fractures in femur, pelvic bone, and i pulled my hip flexor) When I got back I didn't want to be a pussy though, and immediately tested my bench and did a cycle of 5/3/1 for bench only because my leg still hurt too bad for the other lifts. Now...
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Training 2 Days/Week: Lifting Through Med School or How Busy Taxpayers Find Balance

Training 2 Days/Week: Lifting Through Med School or How Busy Taxpayers Find Balance

About a year ago, I wrote in asking about training while in medical school. You advised to train twice a week doing two lifts per day. I actually started this template a few months before school because I was so busy (work, wedding planning, drinking high beams, etc.) and had great results. Anyway, I just read your update on ASSistance work, and couldn't agree more. For the last six months I have been in class/studying for 16 hours a day, sleeping very little, and probably getting 80g of protein per day. In spite of all that...
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