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.        

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" 

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.

Go back to the site, click the "DISCUSS" tab and this time Login as a user

You can tell that you have properly logged in, when in the top right hand corner of the site greets you with a "Howdy"

Back to our review process.  At the top of the site, click the "INSTRUCTORS" tab

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.

Write your review, give your stars, and click "Post your review"!

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.

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****

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.  

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.