DSD Weekly Roundup

Another solid finish of training at DSD to bring in the NEW YEAR.  This past week was more about the volume as we completed five sets of eight reps.  I also threw in a conditioning day this past week.

On deadlfits, I did 245Ib*8*5…. all sets done double overhand. For front squats, I worked up to 135Ib*5… could of went heavier on these but I’m still trying to get comfortable with hand placement. However, wrist flexibility is improving so there’s that.

Leg curls were done with red bands. For snatch grip shrugs, just used 135Ib*12 for four to five sets. Fatz grip DB curls, used 25Ib dumbells for each set. Seated band rows were done with grey bands.

The BEAR Finisher

I completed three sets of five reps through with 25Ib wheels on the barbell. First time I’ve actually been able to handle this weight for this devastating finisher!

DSD Weekly Roundup: Squat, Bench, Deadlifts and More

First week back on the sheets at DSD as we move into fall training which centered around the Squat, Bench and Deadlift. We follow a training progression based on PRs and RPRs.

Tues: Squats; worked up to 270Ib*3

Wed: Bench; worked up to 205Ib*3

Sat: Deadlifts; worked up to 295Ib*3

Checked my body weight today, I’m at 182Ib size 33-34 waist but most of my jeans are tighter than I’d like because my quads, glutes and hamstrings.  I need to find some jeans for men with muscular legs.

Macros are 35% protein, 45% carbs & 20% fat. I tend to drink coffee in the mornings, only eat carbs if I trained early but stick with eggs and some BCAAs on off days. I favor carbs from veggie and potato sources in the afternoon. We also love great apples from Washington this time of the year. Add some almond butter then you’re all set! Green smoothies is another aspect of our diet. Dark leafy greens, mixed berries, hemp seeds, flax and chia in some almond milk.

I started more mobility work at home with this tool called a rad roller.  I also started adding in some extra Fatz Grip work with the dumbbells a few times a week. Looking forward to this next week at DSD.

DSD Weekly Roundup; PRs, Setbacks, Coffee and Life


Last Wednesday (Sept 17) I did what’s called “the Wednesday Night Ride” here in Tulsa. I went out with Brian the owner of DoubleShot who happens to be a freak of nature.

Our ride involved hills and plenty of climbing (something I’m not use to) because I tend to ride along the river. I received a used rode bike with solid components for my birthday last month and prior to that I was riding a classic rode back that was about thirty plus pounds. So, I haven’t really been on a rode bike before this past summer.

We covered about 27.5 miles (most I’ve done to this point was 20) and my average speed was about 16.7 mph. After that ride, my left lower back area was extremely tender and hurt so bad at some point I could barely sit down.  Strained or pulled something which is not fun.


By Friday the pain was out of mind so I went to train Saturday morning at DSD without a concern. This was going to finish out week of max effort lifts for several reps or more.

Well, after warming up with 135Ib on the bar and eventually, 225Ib my left lower back area flared up again. I knew I was done. That Tuesday morning earlier in the week- I squatted 315Ib for a rep but I should of really pushed out another rep or two. On Thursday morning I hit 215Ib for 3 reps. I remember when 215Ib was just about all out effort lift. No longer the situation. So going in to Saturday, my plan was to pull 405Ib for two or three reps.

This setback is unfortunate because I know I had that in me. That’s okay, in due time… in due time. This isn’t a race. Building strength, staying healthy, increasing my endurance and bettering my overall health is a lifelong pursuit.


I realize there’s certain principles I’ve quietly lived by over the years that help keep me focused, free of stress and optimistic- among other things but for now this will do. I should say that these things come easy for me for reasons I’m not entirely sure of. I realize what’s easy for me may be difficult for others.

  • I do not care what anyone thinks of me. It doesn’t even occur to me to think about what someone else thinks about me; about how I look, what I wear, how I talk, what I say and so on.  Nor do I care to waste energy on this concern.
  • I do not get caught up in comparing myself to others. Again, like point mentioned above, this doesn’t come into my thinking. What can I say? I’m simply focused on myself. I’m a selfish person. Investing the energy into looking at others as a point of comparison is not something I care to do. I’d rather spend that energy elsewhere.  People that look to compare themselves to others tend to be unhappy to say the least.
  • I’m rarely offended. Seriously, it is hard to offend me. Many times things are just business, nothing more. I simply don’t take it personally. Becoming offended drains your energy and captures your focus. However, I’m human and it does happen. Since the time I first started this post, a few things occurred that pushed me to a point I haven’t been to in many years. There are moments when offense comes when you least expect it and from those you consider friends. What a shame. Life has a way of showing that kind of character you have and if what you say about yourself is in fact reality or not.
  • I don’t regret yesterday and worry about tomorrow. Simply because I can’t control either. So why invest the energy into something I can’t change? All I can do is live now. For me, it is as simple as that.

There’s more I’ll save for another time.

ORU Strongman Competition Pictures

I pulled together some of the pictures I was captured in thanks to the amazingly supportive families of the men I train with at DSD.

I can’t overstate how exciting and inspiring this strongman competition was for me, I’m sure others would agree.

Coffee, Training, Nutrition and Healthful Living