Whatever Daniel Day-Lewis touches turns gold

While running sprints the other day I came across a song on my iPod that brought back great memories. It is a slower song, but it makes my heart rate rise, my blood boil, it really feels like I'm going into battle.

A little background.

My favorite movie of all time would have to be Last of the Mohicans. If you haven't seen it, do it....now...stop reading and go.

The song Promentory, based off the famous gaelic tune "The Gael", is one of those movie themes you don't forget.
Before Lacrosse games I would watch the final 15 minutes and get ready for battle. It was a huge ritual of mine amongst drinking unhealthy amounts of coffee.
When I went down to college in North Carolina, my fellow teammates shared the same ritual with me. The best part is that we were walked out by bagpipes every game and more often then not we got them to play this:

It still jacks me up to this day.


I'll do you a favor boys, watch this 8 min clip and then go have the best workout of you lives after. you can thank me later.

I'm know I'm a geek for posting this....but everyone has to get their motivation from somewhere. 


Stay strong my friends!

Henry Rollins & Iron

Henry Rollins wrote a piece I come back to every once an a while. Give it a read. You won't be disappointed.

"Iron" by Henry Rollins

I believe that the definition of definition is reinvention. To not be like your parents. To not be like your friends. To be yourself. Completely. When I was young I had no sense of myself. All I was, was a product of all the fear and humiliation I suffered. Fear of my parents. The humiliation of teachers calling me "garbage can" and telling me I'd be mowing lawns for a living. And the very real terror of my fellow students. I was threatened and beaten up for the color of my skin and my size. I was skinny and clumsy, and when others would tease me I didn't run home crying, wondering why. I knew all too well.

I was there to be antagonized. In sports I was laughed at. A spaz. I was pretty good at boxing but only because the rage that filled my every waking moment made me wild and unpredictable. I fought with some strange fury. The other boys thought I was crazy. I hated myself all the time. As stupid at it seems now, I wanted to talk like them, dress like them, carry myself with the ease of knowing that I wasn't going to get pounded in the hallway between classes. Years passed and I learned to keep it all inside.

I only talked to a few boys in my grade. Other losers. Some of them are to this day the greatest people I have ever known. Hang out with a guy who has had his head flushed down a toilet a few times, treat him with respect, and you'll find a faithful friend forever. But even with friends, school sucked. Teachers gave me hard time. I didn't think much of them either.

Then came Mr. Pepperman, my advisor. He was a powerfully built Vietnam veteran, and he was scary. No one ever talked out of turn in his class. Once one kid did and Mr. P. lifted him off the ground and pinned him to the blackboard. Mr. P. could see that I was in bad shape, and one Friday in October he asked me if I had ever worked out with weights. I told him no. He told me that I was going to take some of the money that I had saved and buy a hundred-pound set of weights at Sears. As I left his office, I started to think of things I would say to him on Monday when he asked about the weights that I was not going to buy. Still, it made me feel special. My father never really got that close to caring.

On Saturday I bought the weights, but I couldn't even drag them to my mom's car. An attendant laughed at me as he put them on a dolly. Monday came and I was called into Mr. P.'s office after school. He said that he was going to show me how to work out. He was going to put me on a program and start hitting me in the solar plexus in the hallway when I wasn't looking. When I could take the punch we wouldknow that we were getting somewhere.

At no time was I to look at myself in the mirror or tell anyone at school what I was doing. In the gym he showed me ten basic exercises. I paid more attention than I ever did in any of my classes. I didn't want to blow it. I went home that night and started right in. Weeks passed, and every once in a while Mr. P. would give me a shot and drop me in the hallway, sending my books flying. The other students didn't know what to think. More weeks passed, and I was steadily adding new weights to the bar. I could sense the power inside my body growing. I could feel it.

Right before Christmas break I was walking to class, and from out of nowhere Mr. Pepperman appeared and gave me a shot in the chest. I laughed and kept going. He said I could look at myself now. I got home and ran to the bathroom and pulled off my shirt. I saw a body, not just the shell that housed my stomach and my heart. My biceps bulged. My chest had definition. I felt strong. It was the first time I can remember having a sense of myself. I had done something and no one could ever take it away.

You couldn't say s**t to me. It took me years to fully appreciate the value of the lessons I havelearned from the Iron. I used to think that it was my adversary, that I was trying to lift that which does not want to be lifted. I was wrong. When the Iron doesn't want to come off the mat, it's the kindest thing it can do for you. If it flew up and went through the ceiling, it wouldn't teach you anything. That's the way the Iron talks to you. It tells you that the material you work with is that which you will come to resemble.

That which you work against will always work against you. It wasn't until my late twenties that I learned that by working out I had given myself a great gift. I learned that nothing good comes without work and a certain amount of pain. When I finish a set that leaves me shaking, I know more about myself. When something gets bad, I know it can't be as bad as that workout. I used to fight the pain, but recently this became clear to me: pain is not my enemy; it is my call to greatness. But when dealing with the Iron, one must be careful to interpret the pain correctly. Most injuries involving the Iron come from ego.



I once spent a few weeks lifting weight that my body wasn't ready for and spent a few months not picking up anything heavier than a fork. Try to lift what you're not prepared to and the Iron will teach you a little lesson in restraint and self-control. I have never met a truly strong person who didn't have self-respect. I think a lot of inwardly and outwardly directed contempt passes itself off as self- respect: the idea of raising yourself by stepping on someone's shoulders instead of doing it yourself. When I see guys working out for cosmetic reasons, I see vanity exposing them in the worst way, as cartoon characters, billboards for imbalance and insecurity. Strength reveals itself through character. It is the difference between bouncers who get off strong-arming people and Mr.Pepperman.

Muscle mass does not always equal strength. Strength is kindness and sensitivity. Strength is understanding that your power is both physical and emotional. That it comes from the body and the mind. And the heart. Yukio Mishima said that he could not entertain the idea of romance if he was not strong. Romance is such a strong and overwhelming passion, a weakened body cannot sustain it for long. I have some of my most romantic thoughts when I am with the Iron.

Once I was in love with a woman. I thought about her the most when the pain from a workout was racing through my body. Everything in me wanted her. So much so that sex was only a fraction of my total desire. It was the single most intense love I have ever felt, but she lived far away and I didn't see her very often. Working out was a healthy way of dealing with the loneliness.

To this day, when I work out I usually listen to ballads. I prefer to work out alone. It enables me to concentrate on the lessons that the Iron has for me. Learning about what you're made of is always time well spent, and I have found no better teacher. The Iron had taught me how to live. Life is capable of driving you out of your mind. The way it all comes down these days, it's some kind of miracle if you're not insane. People have become separated from their bodies. They are no longer whole. I see them move from their offices to their cars and on to their suburban homes. They stress out constantly, they lose sleep, they eat badly. And they behave badly. Their egos run wild; they become motivated by that which will eventually give them a massive stroke. They need the Iron Mind.

Through the years, I have combined meditation, action, and the Iron into a single strength. I believe that when the body is strong, the mind thinks strong thoughts. Time spent away from the Iron makes my mind degenerate. I wallow in a thick depression. My body shuts down my mind. The Iron is the best antidepressant I have ever found. There is no better way to fight weakness than with strength. Once the mind and body have been awakened to their true potential, it's impossible to turn back.

The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds. " -Henry Rollins

Hard work, dedication, & commitment

So the whirl wind week is over!

My wife, Jamey, just competed in her first ABBA Figure Competition and am happy to say she did great. She placed 3rd in Northern Alberta and has qualified for Provincials in two weeks.

I just wanted to say how proud I am of my wife's commitment, hard work, and dedication. She embarked down a road that 99% of us would of just thrown in the towel.

As of January 1, 2012, Jamey was strict with her eating and workouts. She first came to me and asked if I'd help coach her...I immediately declined! I want to thank Asha Belisle and her IFBB Pro husband, Rob. Without them we would of been in trouble.
This is important because all to often I see people with fitness or physique goals turning in the wrong direction. I understand the theories and principles around bodybuilding but by no means am I an expert. I have a good grasp on nutrition too....but I haven't been there, I don't know the little things, I don't know what the judges are looking for...
If you want to run fast, go see a sprint coach. If you want to get stronger, talk to a powerlifter. If you want to drop weight and trim down, talk to people that do it for a living, the bodybuilders.
All to often I see people looking to drop weight or add mass but they are talking to the wrong people. In my opinion education is key, but more importantly I trust more in taking advice from people that have walked the path. Without getting to deep in this I really want to stress on doing your homework when looking for your next coach or trainer. & if they try to blanket you with a 'one size fits all' program with the benefits of being bigger, faster, stronger, while looking like Brad Pitt in Fight Club, RUN!
Run faster if they've only spent at a weekend course for their certification.

But back to my wife.

I ate about 75% of my meals clean with her and try to support her the best way I could. I was inspired during holidays, my birthday, or any occasion where I cracked a couple beers. She would drink her water and never deviated from her plan.
It's those kind of sacrifices that separate the winners from the losers. I don't mean losers in a negative text but in terms of people who continues to fail at their goals.
Was the last six months fun? I can tell you for both her and I it wasn't, but it was worth it seeing her look great on stage. We spent a lot of nights in away from the temptation of the bars and lounges. She changed her lifestyle for her goals and succeeded.
I hear this all the time: You've tried every diet and workout program? Well, sweetheart, maybe its not the programs and diet....maybe it's you.
When you want to to meet goals you need to approach it as a lifestyle change.

I just wanted to write a blurb and tell my wife how proud I am of her choosing to do something hard and succeeding. You may of fell short of the first prize last night but always know you'll be number one in my heart. I'll support you in anything....except soccer....you're on your own there.

Stay Strong.

You know you're huge when...

Elite Powerlifter, Chad Aichs, wrote a comical article that I read this morning. For the full article click here.


This was my favorite:


"The absolute easiest way to tell if you’re truly huge is by taking a trip to your local zoo. Head to the gorilla exhibit. Watch the gorillas as you walk in. There are two reactions you can get from them that will mean that you are truly huge. The first one is that they will become very violent. They will start howling, jumping about, hitting the glass, and throwing things around. This will be because they have seen you and they are excited that a fellow primate has escaped. They think you are coming back to help get them out and then destroy the Statue of Liberty. The second reaction would be if all the gorillas come up to the glass and stare at you with a very confused look. This would be because they are wondering how you got out and why you didn’t bring them with you. Either reaction would let you know you are huge, the only difference is how aggressive those particular gorillas are."


Chad is a world class and elite powerlifter in the SHW division. He began training seriously for powerlifting in 1999 in Sparks, NV, where he still currently trains at American Iron Gym. In the ten years since he started, Chad has proven to be one of the strongest lifters in the world. Chad's best lifts are a 1173 squat, 821 bench press and a 755 pull. His best total is 2733 and which makes him one of the top lifters of all time.

Had a great time last night catching up with old friends and having a few pops.
Definitely not in the drinking shape I used to be in. I guess that's a good thing, right?


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Conditioning


Fox Dr Stairs
20 minute 'As many sets as possible'
I may have lost track but I'm sure I got 7-8 in.


Took the dogs for a long walk afterwards and brought the lacrosse stick with me. Played fetched and got some sprints in as well. 


Now, time for a good foam roll, good sunday night eats, and the season finale of Game Of Thrones!

That's a paddlin'

So most people may know how a teacher at Ross Sheppard High School suspended for giving his students zeros. What a bunch of horse shit.

Kids these days are wieners. God damn wiener kids.

Here's the article...I'd spend more time giving you my opinion on how the young generation (including some from my generation) has no work ethic, shitty attitudes, and thinks they can coast by and everything will be ok....They are in for a rude F#*@king awakening! That is all...

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1)1RM front squats worked up to 315
2)1RM press worked up to 165...didn't have any jam today.

3)3x8 Incline db press

4a) 4x8 Tri rope push done
b) 4x8 Kroc row

5) Ab wheel 3x10

6) Conditioned with a 10 min "every min on the min" of:
    3 Wide grip strict pull ups
    6 Hand release push ups
    9 air squats

Felt easy but I wasn't going to kill myself. Got a good sweat and got out of the gym and spent some much needed time with my family.

Earning your carbs

Good article on clean eating, paleo, and nourishment for energy system specific athletes -
Earn Your Carbs

The author, John Welbourn, is a 10 year vet of the NFL and creator of Crossfit Football.
Although many of you that know me personally know I have a love-hate with Crossfit, I really enjoy John's takes on training.

Check out his blog or Crossfit Football Homepage for more info.

That past couple days have been a little different with the training.

Yesterday I went back to one of Edmonton's top gym's Spark Sport Conditioning for a heavy lift-sprint combo. It looked like this.

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Heavy clean and Jerk

Started off with 5 reps at 185, worked up from there, and finished with a 1-1-1 at 235 with 30 seconds rest between each C&J. Not my PR....but we did some hard sprints stuck in between the lifts which kicked me in the knickers.

I'd explain it more but I don't want to give away the magic that makes Spark's programming special. We have enough cookie cutter gyms out there and crossfit-ra-ra gyms that are so lame with their programming they have to revert to stealing other coach's programs. This is because their weekend certification didn't teach them how to progress an athlete....I'm sorry....going to stop there.

Today's workout I just focused on a heavy singles for a close grip bench press.
Tried hitting the stairs after but legs were shot. Got 5 sets in and had to pull chute and get a big dinner in me to recharge.

120531

Close grip Bench 135x5, 155x3, 175x3, 185x2, 195x1, 205x1, 215x1, 225x1, 235x1, 245x1.
Ring rows 3x12

Conditioned with 5 sets of stairs.




Have to end off with this 'cuz it's gold! Gold, Jerry!

Boxing Coach

Support local music!

You hear people saying support local farmers, local business', etc. I am a big fan of supporting local music. Some of my fondest memories are going down to the local hall, watching some local punk bands, and hopping in the mosh pit.

This is a local Edmonton band I want you all to go see. Especially if you like some good rock-punk... even folk rifts.

Enjoy, The Old Sins!

I also love the acoustic version on Balcony TV.

Check out more from the Old Sins on their Myspace page