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  • June23rd

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    “Every normal man must be tempted at times to spit on his hands, hoist the black flag, and begin to slit throats.” – H.L. Menken

    Cobalt – Too extreme for the Dance Commander


    That quote has nothing to do with anything this article is about but I love it. Here are some thoughts I wrote down recently, in no particular order.

    1. Use “dumb lifts” for extra volume – rack pulls, SS Bar work, swiss bar, etc.
    2. More people need to do the classic 5/3/1 program – they need the pressure of PR’s to drive home some confidence and put themselves under some pressure. Physical challenges are one part of building a man.  Combine this with a varied education and learning how to critically think and you are setting yourself for success as a PERSON.  The challenges help build the body and strengthen your mind/character.
    3. When your diet is in doubt? Steak and eggs.
    4. Doing too many lifts?  Refer to John Broz and find 6 lifts and hammer them.
    5. Take Box Jumps seriously.
    6. Goals are there to reach – not to make sense.
    7. Challenge yourself with rope chins. Don’t have a rope? Use towels.
    8. Do straight leg hanging leg raises.  Touch the bar with your feet.
    9. There is a price to pay for hard conditioning. Don’t do it if you are not prepared to pay it.
    10. Best training book ever? You’re spiral bound training log.
    11. Experience is a hard teacher – those that eschew that in favor of “easier” will never learn.  Remember “Knowledge without mileage equals bullshit.” – Rollins
    12. Use your Bench Press numbers for the SLDL. Your sets and reps will be 5/5/10-20 – for every week.
    13. Have 2-3 “when in doubt” templates. Do one of them for 6 weeks when you lose your way.


    Beyond 5/3/1 on Amazon



  • June15th

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    Charlotte Brown

    Charlotte Brown – She does more than you.


    Every so often you hear about someone who makes you feel like a giant pussy. Charlotte Brown is one of those people.  About a year ago, my wife and I heard a report on ESPN radio about Charlotte Brown and just started laughing. Not because we thought it was funny but because it was so outrageously awesome.  Since then, Charlotte has become the barometer on which we base our expectations. Not just for others we work with but for ourselves.  So Charlotte, we salute you, she of large Lady Balls.  Not just because you have shattered every expectation that others have put on you but because you showed how the rest of us need to sack the fuck up.

    Charlotte Brown is blind. Charlotte Brown is a pole vaulter.  She jumped 11’6″ this year and runs anchor on her 4×400 team.  She finished third at the Texas state meet this year in the vault and plans to attend/compete at Purdue University.  It’s a shame that Charlotte wasn’t nominated for the Biggest Balls in Sports Award – at least she didn’t have to chop her’s off to be a “hero”.  The only award she needs is a chance to prove herself.

    Watch this video of Charlotte.

    Another video.