A few milestones from the past few week of training.

• Front squatted 225Ib*3 which is a personal best.
• Last Saturday morning I deadlifted 405Ib without a belt for the first time.
• Closing in on 20 pull-ups for a max effort set.
• Last Monday I back squatted over 300Ib (315) for a double.
• A lot of walking thanks to work and Oliver (rescue dog).
• Added in extra conditioning on ‘off days’ with 1500 meter rowing and double KB swings (about 75 swings total)

32 Years Young!

32nd B-day

• I’m in the best shape of my life since I started training at DSD over 2 1/2 years ago if I remember correctly. Actually, this next March will make three years!
• Body fat is at 13%; goal is 12, 11, 10… reevaluate and continue dropping if necessary.
• Working toward career goals I know to pursuit without question (physical therapy)

Married to the lovely, beautiful, intelligent, self-less and compassionate Robin Wickert. My wife has changed my life. I would not be the person I am today without her. The reason: when you decide to do life together with someone- the two have the potential to become something unique and beautiful. This cannot be achieved alone.

This reminds me of what I heard many years ago: “It’s not about finding the right person but becoming the right person.” This kind of change and development doesn’t come without courage, sacrifice, flexibility, commitment and love.

I appreciate all the gifts (Onnit workout gear, coffee mug, training socks, spiderman poster, work desk accessories & joke gifts) but people mean more… it’s about the experiences and memories we create and share with one another.

Those are truly gifts that outweigh others. Well, that and the amazing pie and cake Robin made to make everything that much more sweeter. Seriously, the best chocolate cake I’ve had anywhere. It so happened to be vegan (dairy free) which meant I could really go crazy on it. 

Thanks to Robin, Scott and Duncan for the birthday party! Thanks dad for the mangoes from Puerto Rico.

As we all age, let’s stay committed to becoming the best version of ourselves. I’m in my prime, now is the time.

Miguel

Monday Training 

This week Coach JC is covering the Men’s strongman group. After dynamic warmup, we started with squats.

• A1) Squat: 4*10, 1*20. I worked up to 275Ib*10 then 180Ib*20. These sets jacked me up for days. I’ve been super sore and this was with plenty of food, sleep and proper supplementation.
• B1) DB Split Squat: 3*15 ea. I was so spent after squats- I had to do these at bodyweight.
• B2) Inverted Row: 3*10. 135Ib*10
• C1) GHR: x10C2) Pulldown: x15Leg Curls: x20

• • Max Rds.
• D1) KB Farmers Walk- 6 min
  • (25 shrugs every turn)

Thoughts on this session:

This was one of the harder sessions in some time, no thanks to the heat index of 105 or so. Another factor, the shorter rest periods between sets. We don’t always do these high volume sets but when we do, it leaves me busted up for several days. The KB finisher is effective. GHR reveals how weak one’s posterior chain could be.

Wednesday Training

Again, after our thorough warmup, we moved right to fat grip bench.

• A1) Bench Press
  • 3*10 (Build up)- worked up to 155Ib
  • 3*5 (heavy)- worked up to 185Ib*5 w/ a spot for the last two reps for the last two sets
• B1) SA DB Bench
  • 3*8 ea- 60Ib
• B2) Band Face Pull
  • 3*15
• C1) DB Hammer Curl x6
• C2) Pull Apart x15
• C3) Tricep Pressdown x20
• C4) Battle Ropes x30 (double)
• D1) Band Press Jack 5 round : 30 sec each

Felt a bit more composed after this session unlike Monday’s session. This was one of my favorite workouts. I enjoy the pulling exercises as we all could benefit from them because we usually push more than we pull which leads to imbalances in posture and development. The SA DB Bench is neat because of the need to really
use your abdominals. I read somewhere that battle ropes are like sprints for the upper body, as far as conditioning.

Friday Training

We had coach Jaime back in the building! After warmup, we tackled fat grip trap bar deadlifts. Talk about grip busting. I managed two 45Ib plates and one 10 plate on each side for a few sets before I had to remove the tens. Rough.

Next, we did trap bar Romanian deadlifts and pullups. We also did KB shrugs and finished with prowler shuttles. It’s been a while since the guys have messed with prowlers and it showed. Devastating. Almost everyone was on the ground following. Haha. Another strong week of training in the books. I experienced soreness this past week at a level I haven’t endured in some time…. it was not fun but I know I’m better because of it. Stronger, physically and mentally. It builds character.

Monday’s Training

After driving to KC and back this past weekend, it was energizing to get back into the training zone. Too much sitting but I felt loose and worked up to a 275Ib*10 in the squat rack.

The rough stuff was the 260Ib*8 sets that followed. Busted.

The rest of the session didn’t help.

B1)Split squat+ jump 3*6 & 3 was rough. Especially with 50Ib*each hand for the six reps.

B2) Pull-up & Pulldowns 3*max rep & 20 pulldowns.

• C1) Ab wheel: x10
• C2) Band Rotation x15 ea
• C3) Russian Twist x20 Total
• D) Five Finger Death Punch
  • Walking with Kettlebells in each hand plus shrugs after so many yards without putting the bells down. Not sure of total distance covered but wow, it was brutal.

Wednesday’s Training 

We have been doing incline bench lately and I realize some weaknesses with this movement. It may be helpful to add some DB incline pressing during the week to address this weakness.

• A1) Incline Bench: x12/10/8/6/4
• Bonus: strip set- max reps starting with 2 tens and 2 fives on each side. Pull one from each side after max reps are completed then repeat.
• B1) BB Pushup: 3*max reps
• B2) KB renegade row 3*6 ea
• C1) SA Lateral Raise x12 ea
• C2) Towel KB Upright Row x15
• C3) DB Shrug x20
• D) Fun with Pushups
  • 100 total reps. I did 60 pushups before I had to move to my knees for the last 40. I was busted.

Friday’s Training

Today was different because I trained in the evening after work. I remember hitting up DSD after work in the past and felt off because I could feel the strain of being on my feet for most of the day.

This was not the situation after work today because my work capacity has improved. I’m sure there’s other factors as well; like nutrition, sleep and so on.

• A1) Deadlift- 5RM: I pulled 405Ib*4 and stopped myself because I knew that fifth pull wasn’t going to be pretty. Meaning, I didn’t want my body in a compromised position where I likely to cause an injury or setback.
  • Semi Sumo- 5*3: I used 255Ib*3*5
• B1) Pullup: 1*max- I hit 19 pulls.
  • 2*50% + weight: 10 pull +25Ib chain
• B2) RDL+ Row: 135Ib*10*3
• C1) Ab wheel x10
• C2) Hanging SL Raise x10 ea
• D) KB Shrugs (for time): 35Ib*150+ reps

Now equipped with six squat racks, as well as more pull up stations.

Plenty of space for everyone to quickly and safely get through their squats.

Seriously, come train with us!