What is the Lift For Hope eBook?

The lift for Hope Ebook is a compilation of over 120 pages of writings, programs, tips and suggestions from a diverse group of coaches, athletes, PH’d and meat heads.

You’ll find everything from humor and satire to scholarly writings from some of the best PH’d in the business. Tip and hints you can take home today and put to use in helping you reach your goals. All while helping a great cause.

 Over 20 Authors – Including Mark Rippetoe, Lon Kilgore, Nate Green, Phil Stevens, Leigh Peele, Rachel Cosgrove, some guy named Chase Karnes and many more!

And it’s yours free for a $10 Donation!

Click Here to learn more!

“There are no shortcuts, the fact that a shortcut is important to you means that you are a pussy.”

 – Mark Rippetoe

It seems these days everyone is looking for a shortcut. Whether it is fat loss, muscle gain or performance enhancement everyone wants a miracle pill. So if you aren’t in the mood for a rant then please stop reading now, if you are, please continue.

I began weight training in 1998 in a dark unfinished basement. The walls where cement and there was no outside light shining in. It had a musty basement smell and concrete floors. There was a light hanging from the unfinished ceiling, a Olympic bench with 300 pounds of weight, a pull up bar and a machine that did a bunch of silly shit.  This is where I began my own personal journey into the iron game.

Me as a freshman and almost a full year of training – a huge 145 pounds. (Also sagging my pants and wearing Mardi Gras beads… It was spring break though – so it’s ok…right?)

Summer of my Sophmore year – A full 2 years of training – 165 pounds.

Current: After a full 12 years of training and 200 pounds.

Fast forward 12 years. Yes, TWELVE years. That is how long I have been consistently training with the only time off being a week here and there that was scheduled. I started training weighing 135 pounds and I currently weigh 200. I don’t even recall what my squat, bench or deadlift numbers where but I can tell you this – they were weak! But I’ve paid my dues and built a decent numbers on all my lifts. Some personal best:

Deadlift 520

18 inch Deadlift 700

Bench Press 360

Squat 450

Front Squat 365

Incline Bench Press 300

Push Press 300 x 2

Log Press 300

I don’t post these numbers to brag in any way. Hell, they aren’t good enough for me still. These have been done – meaning they are in the past. They don’t matter. Yesterday don’t mean shit. I’m striving for what I can do next week, next month, next year and on and on. The reason I bring this up is someone who has only trained for 6 months or a year will ask what my secret is to size or strength. I’m not talking about any of my clients here either – I educate them about what’s realistic and they get results.  I’m talking about the random people we all run into on a weekly basis who want to talk training. I love talking training, but these people crack me up. They don’t realize you have to pay your dues. They think that some NO X-Plode and 3×10 leg presses will get them a big, strong and ripped. Or you have the guy who does squat, but thinks he should be squatting 4 plates in the first year of training. So he does half or even quarter squats so he can have big weights on the bar. What these people don’t realize is they have to pay their dues.

Forget about:

“8 Weeks to 18 inch biceps”

“12 Weeks to a 300 pound bench press”

 “16 Weeks to a 500 pound deadlift”

 None of this shithappens in 8, 12 or 16 weeks. None of this even happens in 52 weeks.

This stuff happens when you train hard, eat right, and stay consistent for years. You have to pay your dues and with time the reward will come. Go about training as a life long journey – be a lifer. Strive for personal improvement each day. Get Better Every day!

I’ve Paid My Dues

• As a freshman in high school the only time I could train was before school since I had practice after school. I was in the high school weight room every morning at 6:30am and trained until 8am. I would then eat, shower and head to class.

• As a sophomore, I accepted a B in “Advanced PE & Conditioning” (our schools weight training and conditioning class) because I refused to run the cross country course every day. I knew it wouldn’t make me stronger or better at football. So I stayed in the weight room and trained and hit the track to run sprints.

• As a junior, our football team lost a pre season scrimmage to Murray High. As a defensive back, I had let a guy out run me who scored a touchdown. When we made it back to the high school that evening I asked coach to unlock the weight room. I trained for at least 3 hours. I squatted till I couldn’t stand. I leg pressed until I was white as a ghost. Then I did calf raises until they cramped so bad I had to lie in the floor. Looking back this wasn’t the smartest way to train – but it was all part of paying my dues. I wasn’t going to let him beat me again.

• As a senior, I was saving money for spring break so after school I would drive an hour  to work and work 4-9pm (as a telemarketer, haha). I would then drive an hour back to my hometown to a little private powerlifting gym a friend of mine owned. The gym had no members and wasn’t open to the public. Only about 6 of us had a key. I would get there at 10pm and there wasn’t anyone around. There was no electricity, heat or air. I would roll up the large garage door, pull my car for music and turn the headlights on for light. Then I would train until 11pm or later before heading home.

• After high school, my summer job was 7-4 most days through the week. And it never failed –  as soon as my shift was up my friends would call me up to go out on the lake and drink beer. I would politely decline and drive to the local health club and train.

• Once I began training clients I would wake up at 5am and drive 30 minutes to the city Argonauts is located. I would train clients from 6-8 am then, drive an hour to the other job I worked where I would work 9am-6pm. I would drive the hour back to Paducah and train clients from 7-8pm. Then I would train before driving back home to go to bed and do it again the next day.

• Once I began college I would train clients starting at 6am – 8am. I then would drive an hour to Murray State and set in class most of the day. I would drive the hour back to the gym and work 3-8pm and sometimes even 9pm. Then I would train.

And this list is very small to be honest. These are just a few examples of how I’ve paid my dues.

I just wish more people would go about this, not as a short term commitment, but a life long journey. The lessons you learn training are invaluable for life, friendships and business. You learn a lot about yourself spending many hours with cold iron.

Remember: Anything worth having doesn’t come easy.

Drop me a comment and let me know some ways you’ve paid your dues? I’d love to hear them!

The lobby had some sweet Atlas stones

Last week I spent a great week vacation in Jamaica. While I’m on vacation I still try to keep my fitness goals somewhat in check. Maybe not the same as the bodybuilder in front of me in line at the omelet station though, who ordered an 8 egg white omelet. I mean seriously dude, you’re on vacation. And what’s up with the short shorts and shaved legs?

But back to what I was saying about keeping my fitness goals somewhat in check. What does somewhat in check even mean? Well let me explain.

Training:

The resort we stayed at was bad ass – and same goes for the gym. While most resort gyms suck, having only a few shitty machines, this one was pretty impressive. It had a whole line of some fancy looking machines (didn’t pay that much attention), but it also had a squat rack, bench press, a couple Olympic bars and 300 lbs in weight. There was a dumbbell run from 10’s-50’s. There was some cardio BS and such also.

So what did my training consist of? Since I didn’t want to spend much time in the gym and away from the pool and beach – and it was a deload week I decided to play around with some barbell/bodyweight complexes. Mainly to burn some calories and just to feel good (as training always does). I chose to train 2x’s in the gym for the week.

Day 1:

Complex 1

RDL x 10

Hang Clean x 10

Push Press x 10

Back Squat x 10

Bent Over Row x 10

Rest – The time it took for my wife to complete the same complex

Complex 2

RDL x 10

Hang Snatch x 10

Push Press x 10

Back Squat x 10

Barbell Curl x 10 (You know how it is – “Sunz Out, Gunz Out”)

Rest- Same as above

Complex 3

RDL x 10

Push Ups x 25

Chins Ups x 10

Zercher Squat x 10  

Day 2:

3 Rounds of:

Clean and Press x 15

Chin Ups x 15

Push Ups x 25

Rest as long as it took my wife to perform a similar complex

Day 3

Chose to do some fist pumping in the club. (No I don’t seriously fist pump – it was a joke, I swear)

 Besides the gym training I had a few other encounters with physical activity for the week.

1. After conversing with a 40 something year old man at the pool bar for about 3 hours he decided he wanted to race me in the pool. He was at least 50 pounds overweight. I really didn’t want to, but he insisted. So sure enough we raced.
2. A game the resort staff called “The Magic Carpet”. It consisted of a piece of about 3 inch thick foam that was rolled out across the water about 20 yards. One end was secured to the side of the pool and the other was held by people in the pool. The object is the sprint from outside of the pool all the way to the end being held, turn around and sprint back. It was fun as hell, but you had to haul ass and keep your knees up. By the end of the day and many sprints I was doing front flips down it and my wife was doing back handsprings.

 Similar to this picture above

Nutrition

I didn’t follow any plan by any means. I ate pretty much what I pleased, when I pleased. And I drank a lot of beer. It’s vacation and it’s supposed to be enjoyed. But at the same time I didn’t eat everything in site just because it was there. That’s not enjoyable for me. For example breakfast was usually a ham and cheese omelet, some bacon and fruit. Sure there where pancakes, waffles, donuts, etc. But if I ate these things I wouldn’t enjoy it – because I’d feel like crap physically after eating them.  I would enjoy desert after a nice steak and lobster dinner, or some pizza at lunch, etc. And did I mention? I drank a lot of beer.

That is my idea of keeping fitness somewhat in check while still enjoying vacation. What’s yours? What do you do while on vacation? Let me know in the comments!

Click Here to check out my latest article on WannaBeBig.com.

A few weeks ago a friend brought a copy of Martin Rooney’s new book, Ultimate Warrior Workouts by the gym. After flipping through it for a few minutes I knew 2 things.

1. I had to order this book ASAP.
2. I had to try one of the Ultimate Warrior Workouts.

Not long before checking out Martin’s book for the first time I had already seen Nate Green, Martin Rooney and a handful of other videos from those trying one challenge in particular. Since this was a deload week – and I was mixing things up a bit, I decided to give it a go myself.

The Challenge:

As many push-ups as you can do in one minute.

Rest 15 seconds.

As many chin-ups as you can do in one minute.

Rest 15 seconds.

As many modified sit-ups as you can do in one minute.

Rest 15 seconds.

As many dips as you can do in one minute.

I totaled 129 reps. This is nothing to write home about, but at the same time since my training hardly ever exceeds 8 reps on damn near anything I wasn’t too disappointed. And it’s definitely killer for conditioning.

Bonus:

The Warriorette Challenge

With all the talk of a Warrior Challenge I decided to come up with a Warriorette Challenge to let some females get in on the fun.

The Challenge:

As many push-ups from the knees as you can do in one minute.

Rest 15 seconds.

As many  TRX, Blast Strap or Ring rows (from a 30 degree beginning lean) as you can do in one minute.

Rest 15 seconds.

As many modified sit-ups as you can do in one minute.

Rest 15 seconds.

As many close grip (hands 4 inches apart) push-ups from a bench as you can do in one minute.

In the photos above is my client Laura Duff who gave the challenge a try at the end of her workout yesterday. She totaled 120 reps.

What can you ladies do? Let me know. Guys, challenge some women with The Warriorette Challenge and let me know how they do!  Or if you haven’t tried the Warrior Challenge  yourself, give it a try and let me know how you do!