DSD Weekly Training Highlights & TCC Most Fit Challenge


Another week of pushing myself and getting better is in the books. Day to day and year after year, my goal is to get better… to improve. I don’t get into the business of comparing myself to others. Never have, never will.

I’ve seen that game up close and personal with people I’ve worked for in the past, it’s deflating and simply a waste of time, among other things.

I prepared and competed in the Tulsa Community College “Most Fit Competition.” The results should be posted soon but I am pleased with the numbers I achieved compared to my numbers from last year’s MFF.

My 2014 numbers: bike- 1.65 miles in 5 minutes, sit and reach: 18.25 in, sit-ups (1 minute) – 30, rows (500 meter)- 2:02 and bench- 18.

My 2015 numbers: bike- 1.45, sit & reach- 18.75, sit-ups- 36, rows (500 meter)- 1:22 and bench press: 21 reps.

I beat last years numbers overall and I was no where near being fresh and rested. A testament to my recovery and training at DSD. I’m one year older but faster, stronger and a bit more flexible.

Also, I went through the circuit twice. Matched all my numbers except for rows and bench- 1:26 and 20 reps. Not much of a drop off.

Highlights of the Week

Monday started with speed squats: 255Ib or so, pause squats: 230Ib*3*4 (no belt). Followed by face pulls: 4*10.

C1) DB Split Squat x5*50/60s C2) BB RDL- 185Ib*6 C3) Pullups- x5*BW*25Ib chain but I felt strange on my right side back/lat area so I laid off after that.

We finished with prowler shuttles. Rough.



Started with Bench, worked up to 205Ib*doubles. Then we did 5*10*135Ib which was brutal. The finisher was sprints.

Thursday (conditioning)

  • KB squat to Press x10
  • KB row x8ea
  • MB Russ. Twist x10ea
  • MB situp x8
  • MB Toe touch x20
  • Leg Raise x20


On deadlifts, my working sets with 320Ib*4-8*3. Followed by B1) front squats which I pushed a bit more; 185Ib*5*4. B2) KB Swings: I used the 80Ib plus new KB DSD just got in, 4*5-10

C1) Sledgehammer x10 ea arm (various weights)

C2) Hanging leg raises x10

C3) I did battle ropes x30 slams

D) Run the rack shrugs and DB curls. Crazy finisher. Super pumped.


DSD Strongman Roundup



Squat city was in full order on Monday which is normal for training at DSD.

  • Worked up to 280Ib for a triple. Worked up to 15-16 reps belted with 235Ib on back squats.
  • Back extensions: 2*15
  • KB squats: x10
  • KB lunges: x10 yards
  • Bearcrawl: x10 yards
  • Weighted prowlers: 100 yards


Usually the upper body day of training at DSD. This week we did speed bench reps.

  • Bench: 175/185Ib*3*6
  • DB bench: 5*10*60Ib
  • Bent row: 5*10*145Ib
  • Tricep pushdown: 100 total
  • Bicep curls: 100 reps
  • Pullups: as many reps as I could do; somewhere around 45 reps.
  • Finisher: sprints


Usually our deadlifting days at DSD.

  • Deadlifts: 280Ib*2*6
  • Olympic squats (narrow stance) worked up to 185Ib*8*3

I completed 3-4 rounds on C1-C5.



DSD Weekly Roundup: Fun, Setbacks and Strongman

more squats

Oh my, I miss these… thinking and sharing about my DSD training highlights. The Monday before last, I had a bit of scare while squatting on my last rep of my LAST set.

I went into the hole and felt what can be described as a tweak or crick. Again, the last set, last rep. I was trying to rush and lost focus which is never safe.

I felt it immediately after the session and begin to work on various mobility drills, tools, movements and so on. I treated it with a hot and cold treatment over and over. Used my double lacrosse ball and just worked through the pain.

Therapy requires you to work through the pain.

This reminded me that I wasn’t doing enough to not only protect myself but also not nearly enough to improve my mobility.

From now on, 15-25 mins a day is required.

I’m striving for excellence and that means learning to consistently do all the little things right.

Speaking of little things. Like cues and technique for the movements required to squat and deadlift. It’s amazing to see what happens when we harness tension (in our bodies) to our advantage and the exact opposite.

We normally start each week squatting and finish with deadlifting.

Wednesday’s benching felt great. I’ve been adding in more pushups at home during the week. So I finished my last few sets at 185Ib, never felt easier.

We also did several sets of band pull a parts for twenty reps. The finisher was chain pushups for max reps starting with three 25Ib chains on our backs. We removed one chain after max reps were completed for each round.

Deadlifts on Friday were at 280Ib*8-12*3 so I landed in the middle with three sets of 280Ib*10. This was followed by DB split squats for 15 reps for three sets.

Then a strongman finisher of tire flips, prowler high/low shuttles, hammer slams, shrugs and grip work for max rounds. I did about three of everything.

Lastly, what we call trap city at DSD. A running the rack style approach but using Kettlebells to shrug. If you start heavy -lower reps but then move to the next station of KBs which is more reps as the weight gets lighter and so on.




DSD Weekly Roundup

squat city

Another solid week of training in the books. Here’s some highlights from the last weeks’ training.


Squats: worked up to 255Ib*12 (belted).

DB Split squats: 35Ib, 40Ib dumbbells per hand.


Bench Press: worked up to 175Ib*10

B1) Floor Press: 135Ib*6*2, 175Ib*6

B2) DB SA Row: 3*8 ea: 100Ib*8*2, 90Ib*8

C1) Band Pushup: x10

C2) KB Burpee: x10

C3) Jump Rope x100

C4) 150 yard Shuttle

Made it through about three or four rounds of C1- C4.


A) Deadlift: worked up to 300Ib*12

B1) DB PushPress- used 40Ib, 45Ib*6 reps -for several sets or more.

B2) Fatz Grip BB RDL- used 135Ib*8 reps for several sets or more

B3) Squat Jumps- x10*190Ib body weight. Attempted to do these as explosively as possible.

B4) KB Swings- used 50 plus pound  bells I think.  For 12 reps – several sets or more.

C1) Javokek Complex. I did my sets with 10Ib plus the barbell for three rounds. Rough because I had some left lower back tightness/flare up.

– upright row x6

-high pulls snatch x6

-back squat to press- x6

-Goodmorning- x6

Bent Row- x6

Finished with some mobility work and the lacrosse ball which helped relieve that lower back flare.

For the weekend, I got some riding in on the bike and hit a KB/push-up complex, some pull ups, KB Presses, towel curls using the KBs.

Also, on the nutritional front, I’ve been eating carbs to about a 2:1 ratio which my carbs coming mostly from rice, potatoes and vegetables. My weight is at 190Ib, waist is 34-35 so my body composition is different than the last time I weighed this much.

I recently started taking ZMA before bed which I think is helping with recovery. I cut my coffee intake down to a cup a day for the most part. I’m continuing to add maca to my smoothies as well. That’s all for now. Stay tuned.