Day 1: chest, back, abs
Day 2: legs, calves
Day 3: shoulders, biceps, triceps, abs
Day 4: off

Day 1:
Neutral Grip Chins 50 total reps
Pulldowns 3 sets of 10
Snatch Grip Chest Supported Rows 3 sets of 12
Dips 50 total reps
Low Angle Incline Dumbell BP 3 sets of 8; 20+
Decline Barbell Press sets of 12,10,8,6,4,4
Superset cable fly with reverse flyes 3 sets of 60 secs each
Hanging Abs Knees to Elbows 100 total reps

Day 2:
Squats – high bar, heals up on small plates, med stance
5 sets of 8-10 reps (1-2- reps shy of failure)
Leg Extensions, walking lunges and front squats 4 rounds of 6-10 reps @8 effort meaning 2-3 reps shy of failure for each but conditioning will kick your butt potentially so lighten weight to make the reps
Calf Extensions on Leg Press or Standing Calf Raises 3 sets of heavy 8-12 reps with 3 count negatives
Seated Toe Raises 2 sets of 60 sec (light and burn)

Day 3:
21’s for shoulders – side raises, front raises, rev fly 7 reps each direction – rest 30 s and repeat
5 rounds
Dumbell hammer grip preacher curls superset with dumbell kickbacks
3 sets of 30 sec each
Standing EZ Curls superset with V Bar Pushdowns 3 sets of 30 sec each

Day 4:

Day 5:
Inverted Rows 75 total reps
Chest Supported Rows with Dumbells 4 sets of 6-8
Close Grip Seated Rows sets of 10,8,8,6
Dips Bwt+25 for 3 sets AMRAP
Hammer Strength High Angle BP 3 sets of 12 to fail
Dumbell Floor Press (pause each rep on floor) 4 sets of 8
Superset lying floor dumbell fly with band or cable face pulls 3 sets of 60 secs each
Hanging Abs Knees to Elbows 100 total reps

Day 6:
Paused front squats 5 sets of 8
One Legged Leg Press 4 sets of 60 sec
Back Extensions 3 sets of 20
Wall Squats superset with Nordic Ham Curls 2 sets of 60 sec
Calf Extensions on Leg Press or Standing Calf Raises 3 sets of heavy 8-12 reps with 3 count negatives
Seated Toe Raises 2 sets of 60 sec (light and burn)

Day 7:
Neutral Grip Seated Dumbell Press 4 sets of 6
Dumbell Upright Rows to low chest level 3 sets of 20
Incline Dumbell Hammer Curls superset with French Press 3 sets of 15
Concentration Curls 3 sets of 15-20+
Decline Skullcrushers 4 sets of 8-10
Superset assisted dip and chin for 3 rounds of 60 secs

Day 8:

Day 9:
Negative Chins **lower in 30 secs as slowly as possible** Do as many reps as you can like that up to 20 reps total
Rev Grip Pulldowns 4 sets of 8
Dumbell Rows 3 sets of 20+
Negative Dips **lower in 30 secs as slowly as possible** Do as many reps as you can like that up to 20 reps total
Giant set of dumbell bench press, dumbell flyes and plyo pushups for 5 rounds of 60 sec each
Hanging Abs Knees to Elbows 100 total reps

Day 10:
Zurcher squats – 4 sets of 20
Leg Extensions, walking lunges and front squats 4 rounds of 15 reps @8 effort meaning 2-3 reps shy of failure for each but conditioning will kick your butt potentially so lighten weight to make the reps
Hack Squat 90 sec for one set
Calf Extensions on Leg Press or Standing Calf Raises 3 sets of heavy 8-12 reps with 3 count negatives
Seated Toe Raises 2 sets of 60 sec (light and burn)

Day 11:
Seated Overhead Pin Press sets of 12,10,8,8
H-Raises 3 sets of 20+
Machine Preacher Curl superset dumbell elbows out extensions 4 sets of 15
Alternating dumbell curls run the rack start light and keep going up in weight for sets of 6 reps until you cant get 6 reps and then start back down until you do the weight you started with regardless of reps
Bench Dips 100 total reps

Day 12:

Block pulls: Feeling like a new kid on the "block" and how to hang tough

Let’s face it block pulls for some of us can be as painful as reliving a New Kid’s on the Block song/video. Both can be frustrating while you just want it all to stop!

Well good news! New Kid’s are gone and we just have to see them on VH1 every couple of years or maybe a celebrity rehab show. More importantly I am going to share how you can not only tolerate block pulls but thrive.

Honestly what is a block pull? 

A block pull is a partial deadlift where you pull from blocks or pins in a rack from anywhere from 4-8 inches but like many things in life length varies on the person and their goals. So if we have a bar 4” off of the floor what really is it? It is certainly a segmented lift so right from there we need to visualize where in the pull this lift is at mechanically for our own technique. Reviewing video can help a lot in this department. Where are your hips at the point? How bent are your knees? Head position? I am not about to open a can of worms saying what the respective form should be at there are rule breakers that seem to lift just fine with a rounded back and looking down. So focus on you and how you ideally look at that segment of the pull.

Hanging tough at the start

I deadlift conventional and like many my start is what helps me with the lift. A block pull is taking away a portion of momentum that you rely and and in some ways your deadlift is a dead start from a weak spot of the lift. Visualize that spot of the pull in a full deadlift. Keep replaying it in your head. Visualizing will help with the awkwardness you may experience with the movement. Understand, it will be harder than a full pull even if the weight is the same or lighter. Addressing our weak points are always humbling so just suck it up and attack.

Weird squat pulls need not apply

We see this a lot where people want to get their legs under a rack pull and end up performing something not at all intended to being effective. Block pulls are no different. An extreme Romanian deadlift might be more the idea to consider if that helps you coordinate with the movement. Steve Goggins is a legend and worth taking a look at performing this movement correctly and effectively.

Hopefully these three points can help you in the deadlifting. Personally I recommend block pulls primarily for a conventional deadlifter but any style will benefit just understand your goals, strength and weaknesses.


My Journey with Anxiety and Panic Disorder

In hindsight, I can now see the signs of generalized anxiety very clearly before my first full blown panic attack. I was 21 and seizing every opportunity that came my way: college, new friends, traveling. I loved it all.

In 2010, I spent my Spring Break in Cancun with friends when halfway through our trip, I was pushed off a rocky pier by a wave. Now I’ve always been a worrier, but seeing my life flash before my eyes as I tried to swim to shore must have triggered something. I was in a foreign country. My foot swelled up. I didn’t know how to get help. I thought I’d wait until I got home to go to an American doctor but our flight got cancelled and we got stuck in a remote part of Mexico where few people spoke English. Eventually we got back to school safely but after that I became extremely anxious around traveling.

The next year during Spring Break I traveled to a little island in the Caribbean with my family. I was shaking on the little boat that took us from island to island, convinced it was going to sink and we were going to drown. With this sense of impending doom, I shook and didn’t sleep well and ate little on that trip. I was so relieved when it was finally time to fly home. About an hour into my drive back to school, as my radio died and clouds began to roll in across the horizon, my heart started beating very quickly and my throat went dry, I started gasping for air, afraid my throat was closing and sped to the nearest exit.

Over the next several months I dealt with extremely uncomfortable and terrifying sensations when traveling by car. I had no clue what was going on and I had no idea what to tell people. Even the thought of getting into the car began to cause me excessive worry and physical sensations. As they got worse, I began to think I had a serious illness—maybe throat cancer—and started visiting my doctor, who told me it was just stress. I was given some medication—which I was terrified to use—and that was about it. I thought I was going crazy, I thought I was dying and had no one I could talk to that understood. It got so bad that at one point I started a new job and had difficulty driving to work. I couldn’t get there without having a panic attack. I stopped eating and sleeping. I began to feel hopeless and depressed.

I went to doctor after doctor who began to use the words “anxiety” and “panic disorder.” We discussed anti-anxiety medications and I sought help from many psychologists as well as psychiatrists. I went through many doctors and medications before I found what works for me. I also began educating myself on these disorders, on what goes on in the brain during these times of misinterpreted fear. I determined my triggers. I began to meet other people like me. I found an amazing program that gave me a support group as well as techniques to work with my disorder, rather than against it. I still experience anxiety and panic attacks but now they are less frequent and less debilitating. I’ve gotten married, moved out, bought my first home, adopted two dogs, started a new job and traveled across the country- all with this anxiety disorder by my side. And of course, my husband, who has been supportive of me from the very start of all this. I literally met him while this disorder was manifesting and while, like me, he didn’t initially understand it, he never wavered in his support.

I found NAMI through my company who is strongly focused on the mental health of their employees and I am so thankful to have come across it! Mental illness is a serious epidemic in our country and our policy leaders need to address it as such. I had difficulty finding treatment because it was not something my parents were willing to discuss with me. Even if they were, they still have no clue what it means to have a panic disorder. My primary doctor shrugged me off and I felt ashamed and embarrassed, as if I’d done something wrong. Once I was able to accept my illness and move forward with treatment, it became very difficult to afford. I pay $65 for each one hour session with my psychologist and $65 with the psychiatrist just to check in. If I had no insurance, that cost would jump to $150 per each session. That’s a lot of money for a broke college student!

Now that I finally feel like I’m getting a handle on my own disorder, I see how far our society has to go in addressing this issue. We need funding to conduct more extensive research on neurological disorders, more affordable care, less discrimination and more awareness

I’m persevering because I recognize that I am just as entitled to receiving help as anyone with a physical illness. I have a right to live a happy and healthy life and I’ve taken it into my own hands to see that I get there. There are so many people struggling to live with mental illness that are not as self-aware or educated as me and I want to work to change that. Improving your mental health is a unique journey for each of us and treatment should be treated as such.

If we come together we can make this happen. I truly believe that.

– See more at:

WHO: Q&A on the carcinogenicity of the consumption of red meat and processed meat

1. What do you consider as red meat?

Red meat refers to all mammalian muscle meat, including, beef, veal, pork, lamb, mutton, horse, and goat.

2. What do you consider as processed meat?

Processed meat refers to meat that has been transformed through salting, curing, fermentation, smoking, or other processes to enhance flavour or improve preservation. Most processed meats contain pork or beef, but processed meats may also contain other red meats, poultry, offal, or meat by-products such as blood.

Examples of processed meat include hot dogs (frankfurters), ham, sausages, corned beef, and biltong or beef jerky as well as canned meat and meat-based preparations and sauces.

3. Why did IARC choose to evaluate red meat and processed meat?

An international advisory committee that met in 2014 recommended red meat and processed meat as high priorities for evaluation by the IARC Monographs Programme. This recommendation was based on epidemiological studies suggesting that small increases in the risk of several cancers may be associated with high consumption of red meat or processed meat. Although these risks are small, they could be important for public health because many people worldwide eat meat and meat consumption is increasing in low- and middle-income countries. Although some health agencies already recommend limiting intake of meat, these recommendations are aimed mostly at reducing the risk of other diseases. With this in mind, it was important for IARC to provide authoritative scientific evidence on the cancer risks associated with eating red meat and processed meat.

4. Do methods of cooking meat change the risk?

High-temperature cooking methods generate compounds that may contribute to carcinogenic risk, but their role is not yet fully understood.

5. What are the safest methods of cooking meat (e.g. sautéing, boiling, broiling, or barbecuing)?

Cooking at high temperatures or with the food in direct contact with a flame or a hot surface, as in barbecuing or pan-frying, produces more of certain types of carcinogenic chemicals (such as polycyclic aromatic hydrocarbons and heterocyclic aromatic amines). However, there were not enough data for the IARC Working Group to reach a conclusion about whether the way meat is cooked affects the risk of cancer.

6. Is eating raw meat safer?

There were no data to address this question in relation to cancer risk. However, the separate question of risk of infection from consumption of raw meat needs to be kept in mind.

7. Red meat was classified as Group 2A, probably carcinogenic to humans. What does this mean exactly?

In the case of red meat, the classification is based on limited evidence from epidemiological studies showing positive associations between eating red meat and developing colorectal cancer as well as strong mechanistic evidence.

Limited evidence means that a positive association has been observed between exposure to the agent and cancer but that other explanations for the observations (technically termed chance, bias, or confounding) could not be ruled out.

8. Processed meat was classified as Group 1, carcinogenic to humans. What does this mean?

This category is used when there is sufficient evidence of carcinogenicity in humans. In other words, there is convincing evidence that the agent causes cancer. The evaluation is usually based on epidemiological studies showing the development of cancer in exposed humans.

In the case of processed meat, this classification is based on sufficient evidence from epidemiological studies that eating processed meat causes colorectal cancer.

9. Processed meat was classified as carcinogenic to humans (Group 1). Tobacco smoking and asbestos are also both classified as carcinogenic to humans (Group 1). Does it mean that consumption of processed meat is as carcinogenic as tobacco smoking and asbestos?

No, processed meat has been classified in the same category as causes of cancer such as tobacco smoking and asbestos (IARC Group 1, carcinogenic to humans), but this does NOT mean that they are all equally dangerous. The IARC classifications describe the strength of the scientific evidence about an agent being a cause of cancer, rather than assessing the level of risk.

10. What types of cancers are linked or associated with eating red meat?

The strongest, but still limited, evidence for an association with eating red meat is for colorectal cancer. There is also evidence of links with pancreatic cancer and prostate cancer.

11. What types of cancers are linked or associated with eating processed meat?

The IARC Working Group concluded that eating processed meat causes colorectal cancer. An association with stomach cancer was also seen, but the evidence is not conclusive.

12. How many cancer cases every year can be attributed to consumption of processed meat and red meat?

According to the most recent estimates by the Global Burden of Disease Project, an independent academic research organization, about 34 000 cancer deaths per year worldwide are attributable to diets high in processed meat.

Eating red meat has not yet been established as a cause of cancer. However, if the reported associations were proven to be causal, the Global Burden of Disease Project has estimated that diets high in red meat could be responsible for 50 000 cancer deaths per year worldwide.

These numbers contrast with about 1 million cancer deaths per year globally due to tobacco smoking, 600 000 per year due to alcohol consumption, and more than 200 000 per year due to air pollution.

13. Could you quantify the risk of eating red meat and processed meat?

The consumption of processed meat was associated with small increases in the risk of cancer in the studies reviewed. In those studies, the risk generally increased with the amount of meat consumed. An analysis of data from 10 studies estimated that every 50 gram portion of processed meat eaten daily increases the risk of colorectal cancer by about 18%.

The cancer risk related to the consumption of red meat is more difficult to estimate because the evidence that red meat causes cancer is not as strong. However, if the association of red meat and colorectal cancer were proven to be causal, data from the same studies suggest that the risk of colorectal cancer could increase by 17% for every 100 gram portion of red meat eaten daily.

14. Is the risk higher in children, in elderly people, in women, or in men? Are some people more at risk?

The available data did not allow conclusions about whether the risks differ in different groups of people.

15. What about people who have had colon cancer? Should they stop eating red meat?

The available data did not allow conclusions about risks to people who have already had cancer.

16. Should I stop eating meat?

Eating meat has known health benefits. Many national health recommendations advise people to limit intake of processed meat and red meat, which are linked to increased risks of death from heart disease, diabetes, and other illnesses.

17. How much meat is it safe to eat?

The risk increases with the amount of meat consumed, but the data available for evaluation did not permit a conclusion about whether a safe level exists.

18. What makes red meat and processed meat increase the risk of cancer?

Meat consists of multiple components, such as haem iron. Meat can also contain chemicals that form during meat processing or cooking. For instance, carcinogenic chemicals that form during meat processing include N-nitroso compounds and polycyclic aromatic hydrocarbons. Cooking of red meat or processed meat also produces heterocyclic aromatic amines as well as other chemicals including polycyclic aromatic hydrocarbons, which are also found in other foods and in air pollution. Some of these chemicals are known or suspected carcinogens, but despite studies provided data on red meat and more than 400 epidemiological studies provided data on processed meat).

19. How many experts were involved in the evaluation?

The IARC Working Group consisted of 22 experts from 10 countries.

20. What actions do you think governments should take based on your results?

IARC is a research organization that evaluates the evidence on the causes of cancer but does not make health recommendations as such. The IARC Monographs are, however, often used as a basis for making national and international policies, guidelines and recommendations to minimize cancer risks. Governments may decide to include this new information on the cancer hazards of processed meat in the context of other health risks and benefits in updating dietary recommendations.


Practice: Walkouts for a bigger squat!

The walkout is the most underappreciated part of the squat to most lifters it seems.  I encourage you to practice walkouts as if you were in a meet on all of your sets regardless of the weight.  When we do walkouts with 100-130% of our max we will then hold the position in a 10 count and then rack the weight on command like in a meet.  Repetition makes you remember.  Give these a try.

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