A response to a someone that complained about criticism from a coach:

You’re going to deal with a lot of people in life that owe you nothing, that don’t care how you feel and simply want you to perform. That is life. If you crumble under negativity and pressure then you’re going to have a rough road ahead of you because there are going to be plenty of bosses, university teachers, and various other people in your life that have something you want (salary, benefits, diplomas) that simply don’t care how you feel and expect certain things of you. Bosses aren’t going to come and say great job because you did something right at your job, teachers aren’t going to give you an A because you showed up to class and did the homework. Yes this sucks, but learn to deal with or even better, learn to thrive on it. Those who can usually are able to earn the respect of those who can be/are dbags that also have leverage over you. No you don’t need to back down from every situation and there are definitively plenty of situations where you need to stand your ground - I doubt this is one of them - but most of the time you’d simply be better of shutting up and getting some quality work done, on the field in this case. Nothing irritates me more than if a kid doesn’t know when to shut up and just do some work. Nothing disappoints me more when a kid I have great faith in folds under pressure or criticism because he/she (I coach both) wasn’t mentally strong enough to keep pushing through. Nothing makes me prouder to see someone overcome strife and adversity and really succeed.

Yes.  I said it.  Save the va jay jay.  Uterine Cancer is something that has affected some amazingly wonderful and special people in my life.  My mother, my girlfriend, my aunt, and 4 close friends have all been hit hard with it.  In some, it has drastically reduced the chances of conception for when/if they choose to start a family, for others (my mom) it has resulted in a hysterectomy (removal of the uterus).  Cancer of any sort sucks, and while the movement to reduce breast cancer is great, I don’t really ever hear anything about uterine cancer.  This, and since it has affected me at such a personal level is why I am starting up a new charity:

Save the Va Jay Jay.  (Yes I realize it lacks any class and will of course take suggestions on a better name).

Now on to how any and all can help:

I will be lifting at a meet April 7th (to qualify for the APC nationals and to set a few APC world records).  I have also purchased my first squat suit and assuming I can get it broken in, and get the technique down will be competing in the suit, otherwise I’ll be competing raw.  The suit is hot pink.  In a world of heavy metal, monstrous squats, insane bench presses, and godly deadlifts, hot pink doesn’t really fit in.  Chances are I’ll be given hell for it.  I want to bring attention to the matter at hand though and I’m willing to go through the ridicule that will undoubtedly come and hopefully be able to get some money for Uterine Cancer research.

I’ll be taking donation commitments for my my heaviest composite total between the squat, bench, and deadlift at the meet.  I’m asking that people donate $.xx/pound lifted (cents/pound).  Again this will not be all my lifts of the day, only the composite of my largest squat, my largest bench, and my largest deadlift, in other words my “total” for the meet.  I’ll be setting up a donate button and account via paypal shortly on my page here where any and all can donate.  I greatly appreciate any help be it monetary or simple emotional support as I take this on.  If you would like to pledge to donate please just reply to this post and I will send out messages as well as make a large post about my meet results to notify people how much they will be donating based on the .xx cents per pound.

In terms of expected lift - if I compete raw (no supportive gear) I’m hoping to go 555/325/575 for a 1455 lb total to give you an idea of how much you might want to donate.

I have no clue what I’ll be able to do if I compete in supportive gear (squat suit/bench shirt) but it would probably be 300 lbs or so more than that.  

I will let everyone know which I’ll be competing in in about 6 weeks when I’ve gotten in the suit and see how long it’ll take to break in.

Again, thank you for all the support emotional and monetary.  I truly appreciate it. Once my suit is in, I’ll be sure to post pictures of how ridiculous I look.

Donate for your mothers, sisters, aunts, cousins, grandmas, great grandmas, and friends.  Somewhere out there, there is a woman suffering with uterine cancer.  Help her out.  

To the guys - we may not have the organs, but we all have someone close to us that could be affected by it.  Spread the word and help keep the women safe in your lives as they simply enrich it so much.

All funds will be donated to the M.D. Anderson Cancer Center.  They saved my Mom’s life with their excellence.

Lift strong, live strong.

Save the Va Jay Jay

The Viking

I know not everyone agrees with America’s wars in Iraq and Afghanistan.  I know not everyone agrees with our countries policies, our government, or various other things with our country.  But one thing we can all agree on is that we have men and women serving us in our military.  Regardless of whether or not you agree with the reasons they are over-seas, they are there and they will be alone on Thanksgiving and for the holidays.  While you are at home eating with your family and loved ones, they may be crouching in a hole in the middle of the dessert, maybe scanning for suicide bombers, maybe just on a base in Japan (remember not all of our troops abroad are in Iraq and Afghanistan).  They do not get to see their loved ones during times that we do, that many of us take for granted.

A local radio show in Atlanta (The Bert Show) has decide to put on a campaign to make sure EVERY American troop abroad (again all over the world, not just Iraq and Afghanistan) - approximately 400,000 troops, gets a hand written letter expressing a simple thanks on Thanksgiving.  Hand written letters can bring a little bit of joy to the troops abroad, men and women, who aren’t celebrating with family or friends, who aren’t getting to hug their children, siblings, parents or grandparents.

So I’d like to encourage all of you that read my blog, regardless of political views, to take some time and hand write a letter for a person that serves us as a country and protects us, allowing us to have the feeling of safety when we go to bed.

All the details as to what you might include in the letter, where to send it to, are located here:

http://thebertshow.com/the-bert-shows-big-thank-you/

I’d really appreciate if you all would also reblog this (as well as actually write a letter), and encourage all your friends and family to do so as well.  I’ve asked the kids I coach (approximately 160) to write letters as well, and am trying to get anyone I know to do so.  I think this is just a great thing to do to spread some joy in the world.

Much appreciation for all that do this.

Regards,
The Viking

This Week’s Previous Training Sessions:

W2D1

W2D2

W2D3

W2D4

W2D5

Your daily workout is as follows:

Warmup:  5-10 minutes on an eliptical or treadmill.  Get your heart rate up some, break a light sweat. 

Mobility Warmup

A = Overhead Press =  1x5 @ 55% Working Max, 1x5 @ 62.5%, 3x10 @ 67.5% No more no less. 

B = Dips = 4x8 (up in weight this week or reduce the amount of help you’re getting from a dip machine)

C = Fat Man Pullup = 4x12 - use weight if you can!

D = Seated DB Military Press = 5x10 - use a weight that you can definitely get 8 reps the first and second set, but the last 2 sets you may not be able to achieve.  If you can’t get them started yourself, use a lower weight.

F = Front Squat Holds - 3 x 30 seconds - use as heavy a weight as you can handle.  Make sure your back isn’t going into a hyper extension position.  Focus on keeping your shoulders slightly in front of your hips.

F = One Armed Farmer Walk = 3 x 20 meters (3 for each arm) - focus on staying upright as much as possible and resisting the weight (KB or DB) pulling you down.

Cool-down = 15 minutes walking on an incline treadmill or take a walk outside.  Focus on slowing your breathing and reducing your heart rate.

Note*:  If you see me leave the reps/sets the same in a workout compared to last week, that means try to up the weight if possible.  We’re always striving to lift more, either via reps, sets, or actual weight.  Remember only do the prescribed reps/sets, no more, even if you may be capable of more.  If you’re capable of A LOT more than up the weight.

Seek yourself, find it, improve it.

Have a question about nutrition, training, fat loss, building insane amounts of strength, or just general life?  Ask away!

This Week’s Previous Training Sessions:

W2D1

W2D2

Your daily workout is as follows:

Warmup:  5-10 minutes on an eliptical or treadmill.  Get your heart rate up some, break a light sweat. 

Mobility Warmup

A = Bench Press =  1x5 @ 55% Working Max, 1x5 @ 62.5%, 3x10 @ 67.5% No more no less.

B = Incline Dumbbell Press = 4x8-10.  Moving up slightly in reps, don’t go to failure on these, you should have a few reps left in the tank.

C = Dicks Press = 5x8 Another set.  Focus on keeping the elbows in.

D = Shrugs = 3x8 - heavier weight then last week, try and go up 5-10 lbs.  Remember, no rolling your shoulders.

E = Planks 3x30 sec.  If bodyweight was easy, try having someone put a plate weight on your back.  Maybe a 10, 25, 45, 100 etc. Focus on staying tight in your core and bringing that belly button towards your spine.  Do not allow your body to sink in towards the ground.

F = Scott Curls = 4x8 (going heavier than last week here) Use a weight that you can definitely get 15 reps for on the first set, but by the last set you may only be getting 10.  Notice that you set up on a preacher curl bench in the reverse manner (you’re hands drape over towards the seat).

Cooldown - 15 mins walking on a treadmill, preferably an incline.  Focus on your breathing and bring your heart rate back down to a lower level.

Foam Roll if you have one. Hit Quads, Back, Hamstrings, IT bands, Psoas, Lats - 10 rolls per side/part.

Vikings unite.  Vikings destroy.  Vikings win.