Welcome to the blog of PainCaveFitness.

Workout

2011-12-12T17:53:00.001-05:00

Warm Up10 KB Swing R hand,10 KB Clean R Hand10 KB Snatch R hand10 Kb Press R hand Switched, same on left. Movement PrepStretching Power Cleans135 x 3175 x 3200 x 3205 x 3215 x 0210 x 2 Front Squats210 x 2205 x 2200 x 4175 x 6135 x 10 Toast.

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Online Training is back!

2011-12-05T20:47:00.000-05:00

PainCave Fitness is happy to announce online training is back. If you are looking for a better way to train, great workouts and periodized training, you have come to the right place. Click the banner above to check out the site. thanks and we look forward to serving you. namaste Nick@thePainCave

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Want to train barefoot but your gym won't let you?

2011-11-22T14:26:00.001-05:00

Ever notice how fads catch on in the fitness industry? I mean, let’s take a look at the baggy pant days with white high top Otomix? (only Jean Claude Van Damme made baggy pants “functional”) Or even more recently, the shake weight? How this late night commercial, that I thought was a joke at first, actually made enough sales for Dick’s Sporting Goods to pick it up? Yep, they did, and they still sell them. Remember the total gym? The one with Mrs. Ex Billy Joel and the man that...

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It's not 1 workout, it's not one meal....

2011-11-21T10:02:00.000-05:00

Thanksgiving is upon us, busy travel days are here again, and routines get routinely thrown out the window in the process. It’s not because we don’t have time to fit EVERYTHING into our schedule such as work, buying gifts, flying on a jet plane, eating Aunt Nana’s banana bread (and the icing isn’t sweet at all). I remember the days of flying up to Pittsburgh to visit relatives and running into Aunt Nana inevitably. She ALWAYS had a banana bread ready, at all time,...

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Short on Time? Try this quick workout formula

2011-11-15T12:41:00.001-05:00

Ok, so you workout everyday at least for an hour. But say, today you have meetings all the way across town and you won’t have time to go to the gym. What is one to do? What can I do that will still give me benefit even if it’s not in my “plan”? Of course, having a routine planned ahead of time even for a few weeks at a time is the best scenario. That way you can track your weights, % of lifts, reps etc. This data helps gauge your progress and will eventually...

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Battle

2011-10-31T13:54:00.001-04:00

I walked into the gym silently, and as the soft sounds of the inner office cubes gave way to the loudness of music and ESPN playing on the TV in the I noticed Linny Mac; I turned, nodded and said hello. I made my way through the various mazes of weights, bars, plates and machines that change every day. As I chalked up, I noticed that my headphones separated from my iPod, the cord left dangling just below my shirt. I grab the red plastic tubing and insert the metal plug into where it...

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The Clean: Basics

2011-10-25T18:00:00.001-04:00

The “Clean” or formally known as Power clean (or hang clean) to all you iron-heads out there, is probably my #1 go to exercise. It develops multiple parts of the entire kinetic chain, starting with the deadlift from the bottom position, high pull from the hang (where the bar is in the crease of your hips as you hold it in your hands from the top of the deadlift), heel drive (more below), the catch or rack (top part of the exercise), the heel stomp, and the front squat (unequivocal...

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New Year Right now!

2011-10-18T08:34:00.001-04:00

Think about it. Why does a new year’s resolution, usually in regards to vices such as food/diet quality, mean so much to people? Why isn't there a Thanksgiving resolution, or a Hanukah resolution? Why does the promise of a new year drive people to change themselves so drastically? I believe it’s because of the “fresh start” principle. It's a mental (illusion) chance to set things straight so that you can start changing things for the better. Think about how...

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FW: Workout of the day

2011-10-17T16:49:00.001-04:00

For those of you that want to try it: Warm Up (10 kb swings, 10 kb cleans, 10 kb snatches, 10 kb presses each side)Correctives (Rear delt bands, one legged cross toe touches, fire hydrants) Clean and Squats (on motion, clean into the front squat) 10, 8, 5, 3, 2, 1 Pull Cleans from the rack: take the bench or power rack and adjust the height (of the cross bar or hooks) so that the bar rests in as close to the hang position as possible. From here you will drive your heels up...

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Hydrolyzed Collagen Protein

2011-09-26T13:17:00.001-04:00

For a few years there have been products that claim to have 20g or more of protein in a little shot style container. Some come in test tubes, some come in plastic Jello-like containers, but all of them have collagen protein in them. I have been asked numerous times what I think about collagen as a protein source. The newest product line up is Protein Gem, Protein Twist and Weight Gain shot by Protica., Although these types of products are not new, I find it fascinating that...

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Car vs Bicycle

2011-08-26T16:41:00.000-04:00

I really wanted to name this post “Hey F%ck You if you don’t like bikes” but thought it would be too harsh. Kinda like when a driver of a motor vehicle stops to throw a grapefruit at a cyclist, or call them names such as “F#g in spandex” and other words of a colorful nature. If you cycle on any road, you know what I mean. What really pisses me off is the fact that most people on the road that do not cycle actually think that a cyclist is doing something...

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How to pick a sports drink- What is the best sports drinks?

2011-08-12T12:56:00.001-04:00

In today’s endurance athletes (we can throw MMA athletes in for good measure) the need for adequate hydration and electrolyte replacement is paramount in training and performing at your very best. With so many options out there, it is hard to decide which product is best for you, and which ones are complete hogwash. In this article I will attempt to explain what a sports drink is, what is in them, and then supply you with a few helpful hints in picking one that is best suited for you. What...

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Chase your fat away....

2011-08-01T12:37:00.001-04:00

Here is a little bit of info written by the wife of our Athletic Coordinator and strength coach extraordinaire Michelle Sigmon. I have always used this analogy when talking about food and am excited there is something written about it. Most people know what Octane is in relation to gasoline. It’s a grading system that jumps across to foods pretty well.I have written about it here: http://www.paincaveblog.com/2010/04/top-fuel-dragster-or-dirt-track-monster.html First in a four-part...

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Paleo Diet

2011-07-27T14:57:00.002-04:00

More and more people are talking about this. I may give my spin on it in the future, but for now here is a list of Paleo acceptable foods: Below is a list of foods that are encouraged or discouraged in the Paleo diet. This list was obtained from the book Paleo Diet by Loren Cordain (Wiley and Sons, New York 2002 pages 104-112). Encouraged Foods Lean Meats Lean beef (trimmed of visible fat) Flank steak Top sirloin steak Extra-lean hamburger (no more than 7% fat, extra fat...

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Bang for the buck

2011-07-20T09:54:00.001-04:00

Lately training has been steady, but since I have no major competition to focus on I sometimes feel that my aim is lacking. There is no periodization right now but the main focus is in finding exercises that get the most bang for the buck in the time allotted. People tend to get in a groove without knowing they are getting into a groove. Every day it’s the same routine: Back and Bi’s, chest and tri’s and legs. Blah. The first thing you need to ask yourself is...

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Train Scared

2011-06-27T09:48:00.002-04:00

Every time I walk into our gym at work, a giant picture of a giant man greets me, smiles, and tells me to train scared. That was Lin Mcateer’s motto in life, because for him, he lived and breathed fitness. As an original gangster at Europa, Lin along with Dave Lee, became the face of sales as Eric and Jeff took management roles in the company they started together. Ask any of the sales guys here who the 2 most influential people outside of Jeff and Eric are, and you will inevitably hear the...

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Quote

2011-06-03T10:26:00.001-04:00

"Neque porro quisquam est qui dolorem ipsum quia dolor sit amet, consectetur, adipisci velit..."Except me.

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Beer post workout

2011-04-25T17:02:00.000-04:00

Ok, saw the article, heard all the arguments for and against and I decided to weight in. Here is the idea behind the science: “The scientists said their study found beer can help dehydrated people retain liquid better than water alone, The Telegraph, a British newspaper, reported Friday.” Professor Manuel Garzon, who led the study, said the bubbles in beer can help quench thirst and the carbohydrates in the beverage can help make up for burned calories. The study involved a...

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I couldn't write a better article than this....

2011-04-22T11:02:00.001-04:00

Taken from http://articles.elitefts.com/articles/training-articles/ten-things-for-a-successful-program/?utm_source=Store+Orders&utm_campaign=7819c98cf7-Newsletter_4_224_22_2011&utm_medium=email Ten Things for a Successful ProgramBy Ted PerlakPublished: April 15, 2011Posted in: Programs, TrainingTags: program, success, Ted Perlak 1. Plan with a purpose: When planning your macro and micro cycles of the training period, whether it be a winter, spring, summer, or in-season program,...

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The start of the unveiling ( a brain rant)

2011-04-09T14:45:00.000-04:00

So, the weather is turning around most of the US and people are finally realizing that they will be wearing less clothing for a few months, and most don't like what they see. Why is that? Why are we so scared at accepting who we are, where we are and why that is. If you didn't care during the holidays and winter months and decided to "bulk up" why does it matter now? The one thing that i really dislike is when people say that they are too fat, or too pale or too whatever like its an "a...

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From Chip Sigmon

2011-04-01T14:48:00.005-04:00

General Colin Powel's 13 rules of leadership: 1. It ain’t as bad as you think. It will look better in the morning.2. Get mad, then get over it.3. Avoid having your ego so close to your position that, when your position falls, your ego goes with it.4. It can be done!5. Be careful what you choose, you may get it.6. Don’t let adverse facts stand in the way of a good decision.7. You can’t make someone else’s choices. You shouldn’t let someone else make...

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AT&T has horrible customer service

2011-03-09T11:36:00.001-05:00

Ok, so im ranting right now and im gonna tell everyone about my current problem with AT&T. I have a cell phone from AT&T since the iphone came out. I loved it and had no real problems with their service….except the fact that I dropped calls all the time. I have 3 lines on my bill, my wife’s, my mother’s and mine. They don’t really give any discounts nor do they really care for you after you sign up, but that’s like a lot of cell phone companies, cause...

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I am an athlete

2011-02-08T15:56:00.001-05:00

I am an athlete. I train my body to make it bigger, stronger, and quicker.It is these traits that I use every day whether in the ring, on the field or in the boardroom.Training is physical. Working is physical. Playing is physical.I do not need to be paid millions to perform.I do it because I love it. I am an athlete. I train my brain to make it faster so that thevast amount of information it holds is able to be put to good use every day for the good of man.Training is mental. Working is...

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Confused about Muscle Confusion?

2011-01-17T10:19:00.001-05:00

Everywhere I look these days I see ads on TV, print and internet for programs and “toys” that support muscle confusion. Just as fast a catch phrase as “Git-R-Done” it seems that this “principle” is supported by science for the companies that use them. I’d like to go out, on say a limb and claim this is complete BullSh*T. There is no such thing as muscle confusion, a principle companies would love you to believe that states by doing the...

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Clean Eating

2010-12-28T15:14:00.001-05:00

When it comes to diet (noun not a verb) there are similar words the multitude of programs use. While looking through them, I seem to notice similarities among the many: Clean Food. Clean food or eating clean is a metaphor for eating as close to natural as humanly or situation allowable. If you are having meat, to clean it down would mean to cook it in healthy oils or grill it. Eating rice with no sauce on it, or cooking and consuming vegetables and fishes as close to harvesting is also...

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