Never let your physical strength surpass your mental strength.

1/25/12

Box Jumps – 3×5

Squats – Worked up to 390×8 – PR

Romainian Deadlifts – 235×5, 275×5, 315×5

Glute Ham Raises – BWx15x3

Straight Leg Sit Ups – Bwx20x3

Get Better Every Day

Post any questions or comments in the comments section.

Lunch on Lil’ Stevie’s Tailgate at EFS Seminar

I had actually planned to follow up what a typical “off day” of eating looks like after yesterday’s post. I also had some request for and questions about what I eat on off days. Below is actually what I’ve eaten and will eat the rest of the day. Every day isn’t the exact same, but I plan things out ahead of time for the most part. A quick note on “off day” eating for myself – Fridays are an off day for me, but I train strongman events on Saturday morning. So I actually eat more like a training day on Friday evenings and really load up on the carbohydrates and calories to fuel the next day’s training session.

Nutrition Journal

5:30am- 1 serving Greens+, Multi Vitamin, Vitamin D, 20 oz. Water w/Lemon

6:00am – Coffee with 1 tbsp. Heavy Whipping Cream

7:00am – Coffee with 1 tbsp. Heavy Whipping Cream

11:30am – 2 scoops Prograde Nutrition Protein Powder, 16 oz. Unsweetened Coconut Milk

2:00pm – 4 oz. Mingua Beef Jerky, 1 oz. Cashews

6:00pm – 16 oz. Sirloin Steak, 2 Cups Rice, Spinach Salad w/Olive Oil & Vinegar Dressing

8:00pm – 2 Scoops Syntha-6 Protein Powder in 16 oz. 2% Milk 

9:00pm – Banana, 2 tbsp. Peanut Butter

9:30pm – 5 Grams Creatine, 500mg Magnesium, 30mg Zinc, 6 grams Omega-3 Fish Oil 

Any Questions? Comments? Let me know in the comments section.

I’ve had a few people ask me if I’d also include a nutrition journal occasionally with my training journal. Today I’ve included just that. I won’t be doing this every time, but I will throw these in occasionally. My nutrition is greatly influenced by The Renegade Diet, Carb Backloading and The Modified Warrior Diet.

1/23/12

Incline Bench – Worked up to 255×8 – PR

Bench – 210×5, 245×5, 275×5

Pull ups/Neutral grip chins/Chin ups (Alternated with all pressing) – 3×6, 3×6, 3×7 (57 total reps)

Face Pulls – 70x20x3

Close Grip Push Ups – 45 Total reps

Alternating Dumbbell Curls – 30×12, 30×12, 30×8

Nutrition Journal

6:30am – 1 Serving Greens+, Multi Vitamin, Vitamin D, 20 oz. Water w/Lemon

7:00am – Coffee w/1 tbsp. Heavy Whipping Cream

8:30am- 2 Scoops of Alphagen (From Morphogen Nutrition)

9:00am – (Train) – 10 grams BCAAs (Xtend)

10:00am – 2 Scoops Ultimate Muscle Protein in 16 oz. Unsweetend Coconut Milk

1:30pm – 4 eggs, 4 slices bacon

7:00pm – 8 oz. 93% Ground Turkey Breast, 1 Cup Red Potatoes, 1 Cup Broccoli, 1 Digestive Enzyme

8:00pm – 20 oz. 2% Milk, 2 Pop Tarts, 1 Digestive Enzyme

9:00pm – 16 oz. 2% Milk, 2 Scoops Syntha-6 Protein, 1 cup Frosted Mini Wheats w/4 oz. Milk, 1 Digestive Enzyme

9:30pm – 5 Grams Creatine, 500mg Magnesium, 30mg Zinc, 6 grams Omega-3 Fish Oil 

Get Better Every Day

Be sure to leave any questions of comments in the comment section.

I hope everyone’s weekend is off to a great start. I know mine is. I just got in from training a little bit ago. It was cold and windy this morning – around 25 degrees, but that doesn’t stop our crew from getting better every day. I’m always amped to train, but for some reason I was a bit more amped than usual today. So amped that I ran out the door and drove to the gym before I realized I’d left my training journal at home. So I had to haul ass home to get it and back. I think I set a PR on how fast I can get to and from the gym though.  Now to the training: 

1/21/12

Log Clean & Press – Worked up to 270×5 – PR, followed with 285×1

Yoke Walk – 50 ft. – Worked up to 620 – 10.1 seconds – PR

Tire Flip/Farmers Walk Medley – 550 Tire/220 Farmers – 7 flips (50 ft.), 50 ft. farmers – 38.52 secs

Get Better Every Day

Thanks to Preston for the Demo

A few weeks ago I was working with a young dancer I train. I was having her do some band resisted Palloff presses, you know nothing too exciting. While during her rest break she started moving around while holding the band in her hand and pulling it out different ways, walking with it, etc. It got me thinking and the result – The McKenna Step was born. Plus I told her I would give her some credit for the idea hence the name.

What is it?

The McKenna Step is just a variant of the Palloff press. It trains core stability from an anti rotation standpoint. Another great benefit is the resistance is easily variable from client to client, not only by band tension, but also by how far they can stretch the band while maintaining ideal body positioning.

Key Points

1. Start with a band lighter than you think here. We aren’t trying to be the band resistance badass here…

2. Hold one end of the band with the hand closest to the anchor point grasping the band first, with the other hand overlapping.

3. Extend the arms straight out in front of the body with the elbows locked. Take an athletic stance with the feet straight ahead and knees out and in line with the feet.

4. Step 8-12 inches with the foot farthest from the anchor point, then step the same distance with your other foot.

5. Focus on maintaining a tight core, moving in a controlled manner and keeping the feet and knees in a straight line.

6. Step out far enough that the resistance is challenging, but stop before it alters your body positioning. Repeat 3-4 times before switching to the other side. Three to four sets and you’ll be good to go.

A Couple of Notes

A lot of my clients complain that the Palloff press is boring. Adding some movement – even as simple as a few steps, makes this a much more “enjoyable” exercise without losing any of the benefit.

I find it’s easier to get people to understand this movement over the traditional Palloff press. I can’t really explain this, but they seem to “get it” a lot quicker.

Any Questions? Comments? Give this a try and let me know what you think.