My single leg squat experiment

Introduction One week before my college graduation back in May, I tweaked my back trying to get a duffel bag from underneath my bed. I wish I had a better story, but that’s the truth. At first I thought it was just a minor pull, but several hours later it seized up to where I could not even stand up straight and I had sciatic pain radiating down my leg and causing my foot to burn. I spent the next three days lying in bed with my only activity being flipping over from side to side trying to get comfortable. [...]


My thoughts on genetics

I can’t stand when people talk about genetics in relation to athletic ability. It seems to seep its way into lots of conversations to explain why someone is so good at something, or why someone has improved at something.That guy is jacked. He has some awesome genetics.Wow, he has put 90 pounds on his bench press. Must have great genetics.I’m sure many of you have heard similar things, or even said them yourselves. The truth is, genetics absolutely play a role in ones success, or lack thereof. Some people are genetically predisposed to be better at certain things. It may [...]


Double bodyweight pistol squat

I got a new personal best today with pistol squats, getting double my bodyweight for 2 reps. My weight is 176 lbs and I did 177x2. I used 6 weighted vests for a total of 152 lbs (I used my 65 lb vest and 5 vests that are supposed to be 20 pounds but don't all weight the same so I put them on the scale) and 2 12.5 lb dumbells. It was funny because while it was very hard, it actually felt a little easier to balance than it did last time I did them with 60 less pounds. [...]


Tackling the Weighted Chinup

This article is for those that have become proficient with chinups and pullups and want to progress into heavier weighted pulls.Back in March of 2009 I had a knee surgery that forced me to stop hard lower body training for a little while. I still wanted to train hard, but I was limited in what I could do. This is when I decided to really focus in on pullups. I had always included pullups in my program, but up until that point they had always been more of an afterthought that I would slap on at the end of my [...]


More than one way to skin a cat

Yesterday’s workout was somewhat of a hodgepodge. Warming up, the plan was to lift as I normally do: probably some chin-ups, inverted rows, renegade rows, glute-hams, and single leg squats. Pretty standard, pretty boring. Just before I started in on the chin-ups, one of the staff members asked if I wanted to jump in with him and two others to do the “Russian Plate Circuit.” The plan was to do the circuit and then lift afterward. I was a little reluctant at first because I have never really done circuits before, and I have always heard that you should do [...]


Do your pushups: 5 advanced variations

Most of us will agree that pushups are a fantastic upper body exercise. It works many of the same muscles as the bench press—chest, shoulders, and triceps—but offers benefits the bench press simply cannot. For one, it works on core strength since you have to stabilize your bodyweight. Secondly, being a closed-chain exercise as opposed to the open-chain bench press, it activates the serratus anterior, which is neglected with most pressing exercise. Lastly, it is more shoulder friendly than the bench press. So why don’t we see more guys doing pushups?Simply put, I think most people find them boring. It [...]


My basic thoughts about nutrition

It is no wonder that people get confused when they try to learn about eating right. There is so much information out there, and much of it contradicts each other. It seems like everywhere we turn there is a new "best diet." There's the Zone diet, low carb, no carb, high carb, carb cycling, high protein, high fat, and whatever else. Some people say you must eat every 2 hours while others are now advocating eating as little as once a day. So what should we take from this? When I read about different nutritional ideas, I try to keep [...]


My review of the Titleist TPI Level 1 conference

This weekend I attended the Titleist TPI Level 1 certification seminar in Chicago. This was the first fitness seminar I have attended, so I have no point of reference to compare it to, but it far-exceed my expectations. Having never been to a seminar before, I did not know what to expect, but I had heard great things about it. I went into the weekend with two goals: to learn a lot, and to have fun. I accomplished both of these goals and then some.I flew into Chicago Friday afternoon and took a shuttle to Hyatt Regency O’Hare. We got [...]


Inverted Rows

Inverted rows are an exercise that I did not give much attention to until recently. I figured they were good for beginners that could not do pullups (they are, after all, sometimes called "fat man pullups") but there was not much use for them beyond that. This summer, however, I decided to take a break from all lower back intensive rowing. I had hurt my back in May and just decided I wanted to give it time to heal. That meant no barbell rows, t-bar rows, or dumbbell rows. I am not a big fan of using machines, so this [...]


Check out my new article at

Have problems with back pain? Check out my new article that was just published at about coping with sciatica. Just click on the title of this post and it will take you there. I hope this can help some of you out.Here it is