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the start of my strength journey, on the shoulders of giants

8/20/2015

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When I was 12 years old I wanted to lift weights and get strong.  I knew I didn't know what I was doing.  I watched a few people at my school's field house, it didn't look like they knew what they were doing either.  That's when I started reading about strength training.  Before picking up dumbbells and reading Arnold's Encyclopedia of Modern bodybuilding, I started with calisthenics.  The first book on building my body/my strength that I read was Charles Atlas.  His big thing was no weights, but learn to generate and use dynamic tension.  I read his entire book and practiced the program.  After finishing his program I applied what I learned while furthering my practice of calisthenics:  push up's between milk crates, pull-ups on the basement I-beam, sit-ups on a decline bench and body weight squats.  After I started feeling good with the movements I started putting a few weights or cinder blocks in an old backpack.  

Finally I earned my weights.  But like all good lessons they come back around.  Tension is strength.  And I am glad I began my strength journey with putting an emphasis on the tension.  Practicing bodybuilding programs for many years ... I ended up chasing the pump and lost a little emphasis on the tension.  But with my studies from StrongFirst, I am back to practicing my tension techniques.        

A photo posted by @alwaysgetbetterstronger on Aug 20, 2015 at 7:42am PDT

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How to write an instructor review on StrongFirst

8/17/2015

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As an instructor/teacher/trainer it is always gratifying to know that you have helped your students/clients.  The biggest compliment we can receive is a referral or a testimonial describing their experience(s). 

I have had multiple clients ask me how to use the rating/review function on StrongFirst.  Originally I would happily tell them to go to the website, set up a user name & rate away!  Unfortunately several of those happy students/clients ratings never came to fruition.  A few told me that it wasn't as user friendly as they liked, and they got disenchanted with the process and gave up  A few said it too more that 3 clicks - and their attention was pulled somewhere else.  Others never shared their experiences.  Whatever the reason, I missed their review; not because they didn't want to say nice things - but because of the process to rate/review.  So to help prevent that from happening for other instructor(s) and myself, here is my tutorial.  As far as I can interpret the site/review process - they want to validate that a real client/student (and not just your mother bragging about you) is reviewing an instructor.  To do this the review is set up as a function of the user chat.  

First, go to:  www.strongfirst.com

Towards the top of the page click "DISCUSS" 
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Create an account.  User name needs to be unique - so you may have to slightly alter from your number 1 choice, if it is already taken.  Once you complete, click register.  An email will be sent to verify your virtual identity.
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Go back to the site, click the "DISCUSS" tab and this time Login as a user
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You can tell that you have properly logged in, when in the top right hand corner of the site greets you with a "Howdy"
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Back to our review process.  At the top of the site, click the "INSTRUCTORS" tab
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Search for your instructor.  If for some reason you call your instructor by a nickname and not their government name... you can resort to the zip code search function.  In the picture I am using the search by name, typing the name and then pressing enter on my computer.
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Write your review, give your stars, and click "Post your review"!
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Thank you for taking the time to review/share your experience(s).  Reading your review(s) often help others get started/try an instructor.

The biggest compliment we can receive is a referral (or) testimonial/review.
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Today's workout heavy kb presses (&) Medium barbell deadlifts

8/15/2015

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Begin with kettlebell single arm presses:
Warm up: 3-way neck drill (10 each direction); 24kg press 5 reps/2sets
Working sets: 
32kg x 3reps
36kg x 2 reps
40kg x 1 rep / 7sets
36kg x 2 reps, then 3 reps


****intermission**** did some impromptu pistol squats


Barbell deadlifts
Warm up: prying squat with rotations (10reps); 32kg deadstop kb swings x 5 reps
Working sets:
365lbs x 5 reps
405lbs x 3 reps
425lbs x 2 reps
455lbs x 2 reps
405lbs x 2 reps
425lbs x 5 reps
405lbs x 1 rep
365lbs x 5 reps


****delicious shake****

Post-workout shake. I am thinking of working out twice, so I can have another! :) #proteintrophy #feedtheyeti #recovery #saintlouis #tallahassee #houston #fortworth #dallas #washingtondc #dupontcircle #arlington #santamonica #LosAngeles #LA #alwaysgetbetterSTRonger #getbetter #getstronger #lasvegas #northlasvegas #nutrition @truenutrition

A photo posted by @alwaysgetbetterstronger on Aug 12, 2015 at 3:34pm PDT

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DeadStop Swings and deadlifts = Strength pangaea

8/8/2015

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#StrongFirst #barbell #kettlebell #pangaea #deadlifts #deadstopSwings #stlouis #tallahassee #houston #fortworth #dallas #washingtondc #dupontcircle #arlington #santamonica #LosAngeles #LA #alwaysgetbetterSTRonger #lasvegas #northlasvegas #getbetter #getstronger #garageworkout #powerbuilder #whatarestraps #youmeanfingers #hiphinge

A photo posted by @alwaysgetbetterstronger on Aug 12, 2015 at 2:06pm PDT

To me it makes a lot of sense to pair these two together.  I have recently added more deadstop swings into my practice.  I use to take 30+ minutes to loosen up pre-deadlift.  Not anymore.  I drastically reduced my warm-ups for my deadlift practice.  I do a light mobility drill for 10 or 20 reps depending on if I am tight; and then I do a few deadstop swings.  On my medium and light intensity deadlift days I will do them before a set to set the tone for my hip snap.  When I have a little extra time at the end of my workouts I will do a few reps/sets of deadstop swings with one of the big bells. 
Here are some example reps of the deadstop swings.  I don't go this heavy in the warm-up; this is fun at the finish of the workout.  For the warm-up I'll use the 32KG or the 48KG.  
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Flipping a 452KG tyre (it's an Australian tire) 

8/4/2015

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Pic from this Past Sunday. I wrestled 3 ugly singles with this beast. Emailed the mfger for the weight. They said brand new this tire is 452kg! That made me feel a little better about the struggle..my forearms still have a deep sore (need some handles on this thing:) #santamonica#LosAngeles #lasvegas #saintlouis #getbetter #getstronger #tireflipping #fitness #powerbuilder #theycalledthetiretyre #452kg #fitfun #thestruggle @theamazinglucas, maybe I could borrow your #liftingstraps

A photo posted by @alwaysgetbetterstronger on Aug 4, 2015 at 9:56am PDT

When I toured my new gym; I was intrigued to see two tires.  I have never had access to big tires.  As soon as I saw them I started sizing them up.  I haven't tried this before so I did what we all do... I watched a Youtube video.  But instead of just watching any yahoo that uploads a video, I made sure my source was reliable.  I watched a tire flipping tutorial by Pro Strongman Andy Deck. 
I warmed up with the small tire, then went after the monster.  I got 3 singles.  The first one I wasn't sure I'd get - so I didn't bother setting up a video.  But I got the 2nd and 3rd.  Obviously, the form has room for improvement - it was the opposite of explosive and I see a little flexion in my spine.  I was a bit frustrated at how difficult it was.  But I was glad I was able to get it off the ground.  As seen on the video I had a tough time figuring out the grip.  Not sure I ever got it.  I think I just kind of cupped the tread and squeezed - which destroyed my grip (or) maybe combining the tire flips with deadlifts killed my forearms.  Either way - ouch! 

This felt tough and I failed on the 4th & 5th attempt.  The tire is a Toyo tire.  I was extremely curious of the weight of the tire.  I wrote down the details stamped on the side and scoured the internet and I could find similar but not the exact type of tire.  So I emailed the manufacturer.  And they responded, "A new 26.5-25 28 ply G18 weighs 452kg."  For our kilo intolerant friends that's roughly 996 lbs.  That made me feel a little better about it's toughness.    
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