Some topics discussed:

- how easily your current program can fit into the AMD template
- the essential components of a good strength program
- rehab considerations for the elbow
- progressive overload and intensity

If you missed the teleseminar then you can catch the reply by clicking here

Although I won’t be lifting this weekend several of my training partners will be. Louie is heading to University of South Alabama to hold a seminar so I figured they could use some extra help.

Before I take off though I wanted to share a recent video tour of Westside Barbell. I trained at some pretty hardcore places but nothing comes close to this.

Check it out…

Part 1

Part 2

In strength,

AJ Roberts

Although difficult to narrow it down to just 3 here is what I came up with…

1. Technique - You can have the best freaking program out there but if you have no clue how to perform a lift correctly then you might as well not bother showing up. I have seen people instantly add a ridiculous amount of weight to their lift just by correcting the movement pattern.

2. Someone with enough balls to call bullshit on those who are slacking - Look I couldn’t care less if you had a hot date with some MILF that kept you out all night, when you you step in the gym you better bring your A game. Sitting there thinking about getting strong is not going to get you anywhere.

3. Mind Control - This is one of the most neglected areas of any program be it strength or anything else. If you learn to control you mind, visualize your success, control your emotions and rid yourself of negative thoughts then there really isn’t anything else standing in your way.

Be sure to visit the Diesel Crew site to check out all the other fitness professional’s contributions!

Also I’d love to hear what your thoughts are on missing components of a strength program.

While there my good friend Rocco Castellano pulled me aside and grilled me about being a professional powerlifter.

You can check out the interview I did with him by clicking the links below

Part 1- http://askroccoblog.com/professional-power-liftingan-interview-with-aj-roberts/

Part 2 - http://askroccoblog.com/professional-power-liftingan-interview-with-aj-roberts-part-2/

The atmosphere at the Arnold is always insane and although we were not on the main stage lots of people turned out to show some support and cheer us on.

Here are the videos

Arrived at about 4:15pm and headed straight to the Underground Gym with Zach. On our way there we saw a guy driving backwards on the freeway, i thought it was pretty crazy but Zach assured me shit like that goes on everyday in NJ.

Get to the gym and his athletes are already going through their warm-up, they were not sitting around waiting for him or talking about mindless crap they did the night before. Nope they were bustin ass.

We had planned a strength gathering Friday night for anyone who was attending the sat seminar and invited the Diesel Crew and any undergroungstrengthcoach.com members. As soon as the athletes were done shit got crazy.

Some highlights include a dip contest with chains, I think I was the only one to hit 12 chains with Zach, Smitty and a few others maxing out at 10. Lots of grip contests going on as well which Jedd Johnson destroyed everyone on.

Pretty much a bunch of testosterone filled dudes competing on anything and everything we could come up with.

Here’s some highlight video that Joe Hashey from Synergy Athletics took of the event.

[youtube]http://uk.youtube.com/watch?v=e28gjRi63vs[/youtube]

What’s great about these things is although I was there to give a seminar I actually learned a ton of stuff myself just from the various conversations I had. This is the sort of stuff that can’t be taught from books

[youtube]http://www.youtube.com/watch?v=HdqeBE3iIXA[/youtube]

Lifters seen in the video are Greg Panora, Luke Edwards, Tony Ramos, Chickenhawk, Laura Phelps-Sweat, Bianca Stone, Travis Bell, myself, Andy Hauss, and Louie Simmons.

Want to find out how I train? Well Zach Even-esh and I are gonna be holding a killer seminar + gathering the night before with the Diesel Crew next month, but spaces are filling up fast so head over to http://tinyurl.com/5bj26c to secure your spot today.

I started out with the floor press working my way from 135 up to 495 before dropping down to 315 for reps.

For accessories I did JM press, pushdowns, face pulls and finished off with plate curls.

[youtube]http://www.youtube.com/watch?v=HJ1VtHhA0tc[/youtube]

Don’t forget Jan 10. Zach Even-Esh and I will be holding the Powerlifting meets Underground strength and performance seminar.  The night before Smitty and some other freaks from the Diesel Crew will be coming down  for a mini Strength & Health picnic, FREE, for all who attend the seminar.

The circa max phase lasts a total of 2 weeks and is the last heavy work we do going into the competition.

The band tension is freaking insane at the top and really teaches you to stay tight and finish a lift.

[youtube]http://www.youtube.com/watch?v=_eVheiyzkgo[/youtube]

As you can see from the video I was struggling getting down to the box without collapsing. This was a combination of my gear being too tight and my technique being off.

This made me realise that I was not ready to compete in the squat at the meet and so instead I just did the push/pull which resulted in a personal best in both lifts.

Sometimes you have to take a step back before you can take two steps forward.

If you want to learn more about the methods we use to get brutally strong then check out the Jan 10th Powerlifting meets Underground strength and performance seminar Zach Even-esh and I are putting on by clicking here

Of course I jumped on the opportunity to be apart of something that could potentially help hundreds of kids

Dave posted a this letter in his log today and I wanted to share it with you…

How to make wishes come true?

EliteFTS athletes know that with the right mindset, even the toughest challenges can eventually be overcome. This takes both dedication and an iron will. Only you can make yourself give up. It’s about resisting the urge to surrender, showing how strong you are, sticking together with your team, and getting everything you can out of life.

Here’s an opportunity to show yourself – and the world – what you’re really made of. I’m asking you to support a cause that’s as tough and as meaningful as Team Elite. The Make-A-Wish Foundation® is a mighty force for good in this world, and it can benefit from an extra hand or two right now.

The Make-A-Wish Foundation® grants the one true wish of children diagnosed with life-threatening medical conditions (progressive, degenerative or malignant conditions that have placed their lives in jeopardy). They might wish to be a fireman for a day, or to visit a theme park or meet an athlete or a movie star. These are things that will enrich not only the lives of these children and their families, but often the entire community.

Elite Fitness Systems was founded and operates according to some core values that make us a particularly good match to help this wonderful organization. Many of these kids already share these same values we do, but most of them, medically speaking, are fighting impossible odds.

Some children, however, still need to develop the qualities that Team EliteFTS members have spent their lives striving to perfect – values like:

*Courage – the strength to take chances, to innovate and experiment, and to become a leader

*Empowerment – the development and achievement of a high level of self-esteem and self-actualization.

*Teamwork – the desire to work together as a group, creating an atmosphere in which everyone has a chance to contribute and achieve success

*Integrity – to live and work with trust, honesty, caring, fairness, and loyalty. These values are essential for individual growth.

*Attitude – to approach life and work with passion, a smile and a positive state of mind.

So, in the spirit of the season, I’m asking each of you to download the Team Elitefts Holiday Tips and see your donation of at least $10 or more go to the Make-A-Wish Foundation® of Greater Ohio, Kentucky and Indiana, Central Ohio Region. This gift can be made at EliteFTS.com through December 31.

Team Elitefts Holiday Tips

Don’t do this for me. Do it for the children. The Holiday Tips will give you 136 tips and 10 workout plans (and a circa-max raw bench program) from some of the world’s best-known athletes – all of whom are top personal trainers, coaches and strength experts. And I will personally see to it that all the net proceeds will go to the Make-A-Wish Foundation®.

So make your pledge and enjoy our latest e-book: it’s insightful, instructive and actually pretty entertaining.

Dave Tate

Team Elitefts Holiday Tips

[youtube]http://www.youtube.com/watch?v=aaZnLWTqWYM[/youtube]