STRENGTH & SPEED CAMP!!!

6/2 Power Training; ME Lower

After running myself ragged I took some time off last week to spend time with my bride of 10 years and went south for 5 days. We've also scaled my training back this week and i've agreed to leave one or two in the tank. Everything felt good this morning and I did leave two sets...a quarter and another plate in the tank. I hope to build on this next week!

1A) Squat
w/u to 526 + 120 lb chains x2
616 + 120 lb chains x1
666 + 120 lb chains x1
706 + 120 lb chains x1
2A) Seated Good Morning 3x8
2B) GHR w/ SSB 3x8
3A) Shooting Stars 3x8 to 146

HIGHSCHOOL ATHLETES ONLY!!

Utah Highschool Athletes!! Come celebrate the grand opening of PSM Barbells newest location in an unsanctioned Push/Pull Powerlifting Meet!  See flyer for details..  

**Notice: This is for Highschool Aged Athletes Only**   

FLYERS HERE!
ENTRY FORMS HERE!

5/18 Power Training; ME Lower (w/ vid and writeup)†

Greetings all!  It has been awhile since i've posted as i've been keeping my training journal to myself for the past several weeks.  I am still training for the Utah APF Invitational and all in all I feel stronger and more prepared than I was 3 months ago.   

Having said that, I had a rough go with the deadlift yesterday.  My lockout strength was pathetic and form was off too...all related to CNS fatigue.  I know the reasons behind it but still hard to swallow.  I had to train a day early which meant earlier in the morning and I also have run myself down pretty severely due to the lack of sleep over the past 3 weeks.  I am headed out of town for the next four days and hope to recuperate and reassess.  Time to get back to smashing weights!  I put a vid together to motivate me to grind even harder over the next 9 weeks as I prep for my July APF meet.

NEW SHIRTS ARE IN!!

Get our newest design before they are gone!!  I have sizes L - XXL.

$22 shipped 

(PayPal-please indicate size, shipping address, and send funds to cthilton@gmail.com)

$20 local pickup

Cassidy Hilton Bench Press 051412

TrainSCG Strength Athletes Compilation 3

Conventional Deadlifts vs Chains

TrainSCG Strength Athletes Compilation 2

4/19 Power Training; DE Upper

1A DE Bench Press (1 min between clusters)

4x3 @ 185 + double minis + 2 chains -30 sec

4x3 @ 185 + double minis + 2 chains -30 sec

4x3 @ 185 + double minis + 2 chains -30 sec

4x3 @ 185 + double minis + 2 chains -30 sec

2A CG 1B Bench Press 3X10 to 315

3A Elbows Out Ext 4x10 @ 70

3B Kelso Pullup 4x6

3C DB Lateral Fly 4x10

AdreNOlyn Bulk...Exclusive Here!!

4/17 Power Training; DE Lower

1A) Cambered Box Squat 10x2 @ 421 + 200lbs chains - 60 sec
2A) Conv DL off 1 in. mats 8x1 @ 386 + 200lbs chains - 60 sec
3A) Conv DL off 1 in. mats 4x2 @ 386 - 60 sec

This was all I had time for today.  I need to get some ab work done tonight or tomorrow at least.  

4/16 Power Training; ME Upper

1A Wide Grip Bench Press

w/u to 225x5

*add 3 chains (120#)

225x4

add heavy reverse bands

315x4

*add 2 chains (80#)

405x4

495x1

*remove bands, chains, add 1B

405x4

495x4

2A Incline FG Bench Press 2x12

3A Bent Over Two DB Row 5x6 @ 150

3B Upright Row 5x8 to 225

3C JM Press 5x8 to 225

Summer Faulkner - Kroc (KB) Row

4/14 Power Training; ME Lower

1A Low Box Squat

w/u to 525x3

*add 200# chains, briefs

615x3

*add suit, straps down

705x1 (grinder)

2A Ex Wide Progressive Pulls 6x4

Rough night with the little one so we got a late start and I didn't get much done.  The squat felt heavy and the box was as low as i've ever trained with.  Trying to sure up my technical weaknesses.  Here's to a strong week next week.  Redemption is coming!

4/13 Power Training; DE Upper

1A DE Bench Press (1 min between clusters)
4x3 @ 185 + double minis + 1 chain -30 sec
4x3 @ 185 + double minis + 1 chain -30 sec
4x3 @ 185 + double minis + 1 chain -30 sec
4x3 @ 185 + double minis + 1 chain -30 sec
2A Seated DB Press 4x10
3A JM Press 5x8
3B Kelso (Barbell) Row 5x8
3C DB Incline YTI 5x7

"Rowing"

4/11 Power Training; DE Lower

1A) Cambered Box Squat 10x2 @ 406 + 200lbs chains
2A) Conv DL off 1 in. mats 12x1 @ 366 + 200lbs chains
3A) Box Jumps 5x3
4A) Evil Wheel 3x20

*Feeling better today but still not 100%. I tweaked my shoulder on a DL rep so I cut it a hair short today.  Rally time!

Jenny Broadhead

4/9 Power Training; ME Upper

1A Bench Press
*add mat, wraps
working sets to
376x4
416x2
465x1
506x1 miss
*add 3B
465x3
416x9
2A DB Bench Press 150x8
3A Bent Over Two DB Row 150x8
3B Close Grip Bench Press 225x8

I cut this one short. I didn't feel well from the time I got out of bed and I pushed it too far as it were. I am totally gassed and feel pukey.  Saturday really messed me up. Water under the bridge..will do what I can to prepare for tomorrow. 

Check out this sick new song introduced to me recently.  I had no idea what "hard core" music even was until today. 

4/7 Power Training; ME Lower

 

1A Box Squat to 506x2

2A Wide Pin Pull vs. Strong Short Bands

135x1

225x1

315x1

365x1

405x1

455-miss

3A RDL 5x5 to 506

3B Snatch Grip Shrug 5x6 to 506

4A Situps 3x20

4B Box Jumps 3x6

Young Chevrolet...Thank you!

Today I had the opportunity of meeting with Spencer Young of Young Chevrolet to discuss a potential sponsorship.  It was a pleasure to speak with him and we had a great time getting to know each other.  Young Chevrolet runs a cream-of-the-crop operation and has been around for many years.  He was very kind and offered the opportunity to represent Young Chevrolet as an athlete this year.  I am honored to have this opportunity and after learning more about Spencer and the values they keep at their dealership, I welcome the responsibility of exemplifying an honorable image on their behalf.  Thank you Spencer!

YOUNGCHEV.COM

4/15 Power Training; DE Upper

1A DE Bench Press (1 min between clusters)

4x3 @ 135 + double minis -30 sec

4x3 @ 185 + double minis -30 sec

4x3 @ 185 + double minis -30 sec

4x3 @ 205 + double minis -30 sec

2A CG Bench Press-Manpon 4x10 @ 225/315/315/275

3A DB Tri Ext 3x10 @ 40/60/70

3B Wide Grip Chinup 3x10

3C DB Frontal Raise @ 3x10

4/5 TrainSCG X Train; Upper/Lower/Conditioning

W/U) Ab Killers 3x20

1A) Pullups 5x5

2A) Deadlift 5x5

7 Rounds of:

7 Hang Cleans 95/65#

7 Shoulder Press 95/65#

4/3 Power Training; DE Lower

1A) Cambered Box Squat 12x2 @ 350 + 200lbs chains
2A) Conv DL off 1 in. mats 15x1 @ 326 + 200lbs chains
3A) Good Mornings 2x8 to 275
3B) DB Shrugs 2x12 @ 150
3C) Band Pulldowns 2x50 (double minis)

We got our new chains today and they were awesome!!  Great addition to the SG..

Cambered Bar Box Squat

Conventional Deadlift from Mats

4/2 Power Training; ME Upper

1A Floor Press
w/u to 275x4
225 + 150lb chainsx4
274 + 150lb chainsx4
315 + 150lb chainsx1
365 + 150lb chainsx1
405 + 150lb chainsx1
225 + 150lb chainsx4
225 + 150lb chainsx4
2A Incline Fat Grip DB Press 80x12 150x4 *couldn't balance FG so dropped it.
3A Bent Over Two DB Row 4x8 @ 150 *these are pukey difficult.
3B Face Pulls 4x8 to quad minis
3C Skull Crushers 4x8 to 220

*Finally back to moving some real weight today! Felt good too. I tweaked my right pec last week on some DB work so I was a little gun shy on Floor Press today but still came away with a 10 lb PR (405 + 150lb chains so almost 555 @ the top). The accessory work afterwards wasn't exactly fun but I want to gain some muscle back after getting so sloppy during my meet cycle. I'm down to 260 (almost 18 lbs lost) and hoping to put 5-10lbs of muscle on over the next 6-12 weeks. Long rant..apologies. I'm just excited to get back into real training.

Shane Prescott - TrainSCG, GFY Crew

3/31 Power Training; Lower Recovery & Ironman Classic Pic

1A) Squat

146x6

146x6

236x5

236x5

326x3

326x3

416x3

506x3

2A) RDL 4x8 @ 416

3A) Sled Drag 4x100 yds @ 300

4A) Shrugs 4x10

4B) Situps 4x25

*I felt really fresh today so it was hard to hold back but I know I needed one more day of recovery training before I start the new cycle Monday.  I feel like i've fully recovered and am more than ready to start moving heavy weight again! 

SPF Ironman Classic ProAm 2012

3/31 X Training; Conditioning, GPP

12 Minutes of..

10 Broad Jumps

5 Squats (75%)

200M Sprint

The girls did great today! I am always amazed at how much fun they have while pushing themselves to their individual limits day in a day out.  I cherish the opportunity to train and associate with these fine people every day!  Proud of you ladies!

Jill Preece

3/29 Power Training; Upper Recovery

1A	Mil Press 5-5-5-5-4 to 275
2A	DB Bench 4x8 @ 150
2B	Dips 4x10
2C	Chinups 4x10
2D	Barbell Curls 4x10
3A	Evil Wheels 3x15

I have a solid group of kids who have been putting in the work with me for a year this month.  I couldn't be more proud of each of them!  Here's a vid of RJ last night.  The hard work is starting to pay off!

CFFB Trainer Course!!

We got him! The legend himself, John Welbourn will be coming to Ogden, Utah for a certification at Crossfit The Club May 26, 2012. John was the creator of CrossFit Football in 2008. He was drafted with the 97th pick in the 1999 NFL Draft. He went on to be a starter for the Philadelphia Eagles from 1999-2003, appearing in 3 NFC Championship games, and for the Kansas City Chiefs from 2004-2007. In 2008, he played with the New England Patriots until an injury ended his season early.

This is the first Football Training Course that Utah has ever seen and we expect it to be huge! As many know, I have known John for some time now and was able to meet him face to face in Southern California earlier this month. We had a good time and had some awesome conversations relating to training. He was kind enough to contact Lindsay and I afterwards to see if we would like to host a certification. This is a very rare opportunity to meet John and to learn the methods that he utilizes to train some of the most elite athletes in the world. 

REGISTER HERE

3/27 Power Training; Lower Recovery

1A Spider Bar Low Box Squat 5x5 to 556

2A Weighted GHR 3x8

2B Barbell Step-ups 3x8

2C Shrugs 3x10

2D DB Side Bends 3x20

gorilla5.txtwrks.mobi

3/26 Power Training; Upper Recovery

1A    Bench Press 5-5-5-5-5 to 405x6
2A    Pullup 4x8
2B    BB Weighted Pushups 4x10
2C    Upright Row 4x8 to 185
2D    DB Flies 4x8
3A    Standing Ab Pulldown 4x20

Louie Simmons - SPF Ironman Classic 2012

3/24 Power Training; Lower Recovery

1A    Leg Press 6x12
2A    TKE 5x30
3A    Sled Drag (3 trips)
4A    Shrugs 4x12
5A    Weighted Situps 3x20

3/22 Power Training; Upper Recovery

1A    Mil Press 3x12 @ 135

2A    DB Bench 3x15

2B    Dips 3x12

2C    Pullups 3x12

2D    Seated Curls 3x12

3A    Evil Wheels 4x10

Powerlifting Trainer Course – Jun30 - Jul1

Powerlifting Trainer Course Coming To Ogden!!

 June 30th - July 1st

Shane and Laura Phelps

http://www.youtube.com/user/sweattshopcincinnati

When: June 30th - July 1st
What: CrossFit Powerlifting Trainer Course
Who: Laura Phelps-Sweatt & Shane Sweatt
Where: CrossFit The Club - Ogden, UT.
How: Register online HERE.

Any questions email: cthilton@trainscg.com or crossfittheclub@hotmail.com

3/20 Power Training; Lower Recovery

If nothing else, this week is teaching me that I have been leaving some things out in my training...one of those things is intermittent volume.  I've already put my first phase together which includes plenty of it actually.  Doesn't mean I like it.  Good day today, but i'm excited to start moving heavy weight again.  

1A) Oly SSB Squat 12-12-10-6
2A) GHR 3x8
2B) DB Lunges 3x12
2C) BB Shrugs 3x12
2D) DB Side Bends 3x20

Dave Hoff is a true legend in our sport.

Dave Hoff - Westside Barbell

   

3/19 Power Training; Upper Recovery

Back at it today and I am as out of shape as I expected.  The first week back after a meet and so much time off isn't pleasant but i'll get through it.  I got quite a few reps in so the blood was moving.  It was good to be back in the gym nonetheless..

1A Floor Press 3x12 @ 225
2A Supine Pullup 3x12
2B Barbell Pushups 3x12
2C Band Pullapart 3x20
2D Hang Knee Raise 3x20

Joey Smith - Nebo Barbell

SPF Ironman Classic ProAm-Meet Writeup (w/ vid)

What an awesome weekend.  I had previously planned to attend the ProAm with our PSM crew out here in Utah but life got in the way and I ended up being the only one to attend.  Because I was going alone I had contacted Laura Phelps to see if her and Shane may have the time to assist me while I was there.  Let me tell you..I learned more from Shane Sweatt in one day than i've learned in quite some time.  The guy is scary smart and an incredibly nice person.  I also was fortunate enough to meet up with EFS' own Joey Smith.  He and his crew are such good dudes and offered all the help I needed (including the Nebo knee wrap...ouch).  Joey is a total monster! 

It doesn't happen very often, but I had a hard time getting comfortable in the squat.  (I picked the wrong day for that right?)  In hindsight it was a few things..I over bloated (I know Matt!) and came in at 278 on meet day.  This made it real difficult to hit depth in my suit, and I spent a ton of time sitting in the hole which totally gassed me out.  I watched a guy blow his knees out and found out how mentally weak I am.  Also, I made the mistake in my training at home of not taking note of the exact width of my stance.  When I got in the monolift I could not figure out where my feet should be, as weird as that sounds. All in all, I was just happy to get a successful attempt in so I could get in the meet!  Squat 2nd attempt of 755 was good.  I lost my air in the hole with 805 and had to dump...gassed out.

The bench press went well and I learned a ton from Shane.  I was able to get back to being an aggressive lifter like usual.  I have a lot more left in the tank that I know I can build on for my next meet.  Bench Press 3rd attempt of 685.  

When deadlifts came around I was back to my old self and turned in decent attempts.  Everything felt pretty good except I got out in front of 705 on my third attempt so I couldn't lock it out.  Second attempt good at 660. 

I'm pleased with my elite total of 2100 but feel like I left a ton of weight on the platform.  The bottom line is I have a lot of loose ends to tie up in order to get the pounds back that I left out there.  I need to work on technicalities in my lifting and am excited to do so.  I am hungrier than ever now and feel as though I have something to prove to myself and my crew. 

I cannot thank Shane and Laura Sweatt enough.  If it weren't for them who knows how my day would have gone!  Also thanks to Matt Ladewski for all the programming help and for the hundreds of back and forth email conversations.  I consider Ed Kinsey one of my close friends and I appreciate all his support and help throughout my cycle and on meet day.  Thanks to my boys at the SG, and Big John Welbourn!  We have work to do fellas, and I know you will be there with me!  Thank you to my beautiful wife for putting up with my hobby and for her everlasting support! 

At Home Workout (Training Cancelled Tonight)

For Time:

Sprint Half Mile (about 2500 feet)

10 Body Squats
30 Pushups
10 Body Squats
30 Situps
10 Body Squats
30 Flying Lunges
10 Jump Squats
30 Second One Leg Plank (R)

10 Jump Squats

30 Second One Leg Plank (L)

10 Jump Squats

30 Burpees

*30 minute time limit (stop if 30 minutes comes before completion)

2/25 Power Training; ME Lower

1A) Squat
working sets to 405x3
*add briefs, belt
506x3
596x3
*add suit, wraps
746x2
785x1
2A) High Rack Pulls
315x1
405x1
495x1
596x1
686x1
746x1

I've come down with a nasty cold so I got the work in and got out.  I got in my briefs early because my body felt so achy and I didn't have any pop in my legs.  I didn't plan to go any higher on the squat anyway so I didn't spend anymore time on it than necessary.  I'm happy with where my strength is at heading into my final deload week before the meet.

2/23 Power Training; DE Upper

1A) DE Bench Press
185 + Doubled Mini Bands + Monster Mini Short Bands + Close Grip x3x3
185 + Doubled Mini Bands + Monster Mini Short Bands + Moderate Grip x3x3
185 + Doubled Mini Bands + Monster Mini Short Bands + Illegal Wide Grip x3x3
2A) Bench Press 405x5
3A) Supine Band Pullaparts 3x20
3B) Shrugs 3x20

2/21 Power Training; DE Lower

1A) DE Squat 6x2 @ 405 + Strong Bands
2A) DE Deadlift 6x2 @ 336lbs + Monster Mini, Light Short Bands

3A) DE Deadlift 6x2 @ 386lbs + Monster Mini, Light Short Bands

Old school..

2/20 Power Training; ME Upper ..and thanks to Mr. Ladewski & Mr. Jordan

1A) Bench Press

Working sets to 376x3

*add Ace Pro, wraps, 2B

506x3

*1B

606x2

*remove board

606x2x2

*add Jack, 2B

696+150lb Chains+Rev Black bands x1

*1B

606x2

2A) Pendlay Row 3x10

2B) JM Press 3x10

3A) Black Band Pulldowns 3x25

My CNS feels a bit run down after Saturday but I wanted to get real familiar with the shirt today.  I ended up only doing one heavy set and worked doubles at my opener otherwise.  I even touched a one board in the Jack for a double at my opener.  I still won't use the Jack to open, but now i'm wondering if a second attempt might be in the cards.  The Jack is so smooth.  I want to thank Jo Jordan and Matt Ladewski for all their help with programming and breaking down my videos.  Training alone (as a geared lifter) is difficult, but can be done with the likes of these gentlemen. 

2/18 Power Training; ME Lower

1A) Squat
Working sets to 596x3
*add suit
686x2
*straps up
736x2
826x1
*tighten staps down (first time ever, worked out well)
916x1
2A) Conv Deadlift
326x3
416x3
506x3
596x2

Cut it short today because I ran out of time. Good training session coming out of the circa-max phase. I was pleasantly surprised with how the suit felt with the straps up. Seemed to be cutting the squat a bit high on a few so I will have to be sure my handler is aware of that in TN.

2/16 Power Training; DE Upper

1A) DE Bench Press
3 x 176 + Doubled Mini (Red) Bands + Short Monster Mini Bands + Close Grip
3 x 176 + Doubled Mini (Red) Bands + Short Monster Mini Bands + Close Grip
3 x 176 + Doubled Mini (Red) Bands + Short Monster Mini Bands + Close Grip
3 x 176 + Doubled Mini (Red) Bands + Short Monster Mini Bands + Medium Grip
3 x 176 + Doubled Mini (Red) Bands + Short Monster Mini Bands + Medium Grip
3 x 176 + Doubled Mini (Red) Bands + Short Monster Mini Bands + Medium Grip
3 x 176 + Doubled Mini (Red) Bands + Short Monster Mini Bands + Regular Grip
3 x 176 + Doubled Mini (Red) Bands + Short Monster Mini Bands + Regular Grip
3 x 176 + Doubled Mini (Red) Bands + Short Monster Mini Bands + Regular Grip
2A) Flat DB Press 10/10 @ 150
3A) DB Pullovers 3x8 @ 150
3B) DB Tricep Ext 3x10
3C) Chinups 3x10

2/14 Power Training; DE Lower

1A) DE Squat 8x2 @ 365 + Heavy Bands
2A) DE Deadlift 10x1 @ 326 + Short Monster Minis

Jill Preece - Zercher Squat

2/13 Power Training; ME Upper (& Mr. Ladewski)

1A) Bench Press
Working sets to 376x2
*add Ace Pro, wraps, 2B
506x2
506x2
*1B
596x2
*1/2B
646x1
*add Jack, wraps, 2B
646x2
*1B
686x1
706x1
2A) Pullups 3x10
2B) Dips 3x10

Randy Moss Returning To Football

Matt Ladewski

2/9 Power Training; DE Upper

1A) DE Bench Press

3 x 135 + Doubled Light (Orange) Bands + Close Grip

3 x 135 + Doubled Light (Orange) Bands + Close Grip

3 x 185 + Doubled Light (Orange) Bands + Neutral Grip

3 x 185 + Doubled Light (Orange) Bands + Neutral Grip

3 x 205 + Doubled Light (Orange) Bands + Neutral Grip

3 x 205 + Doubled Light (Orange) Bands + Neutral Grip

3 x 225 + Doubled Light (Orange) Bands + Wide Grip

3 x 225 + Doubled Light (Orange) Bands + Wide Grip

7 x 405 + Comp Grip

2A) DB Floor Press 80x20/20/20

3A) EZ Bar Skull Crusher x12

3B) DB/Kelso Row x20

2/6 Power Training; ME Upper

 1A) Bench Press
Working sets to 365x5
*add shirt, wraps, 2B
506x3
*1B
596x2
*1/2B
646x1
*add new shirt, 3B
646x1
*2B
646x2
2A) Band Pushdown 3x20
2B) Band Pullapart 3x20

2/4 Power Training; Circa Max

1A) Box Squat 2x2 @ 466 + Strong, Average Bands

2A) Pin Pulls (mid shin) 736x1

3A) GHR (Weighted) 3x10

3B) Heavy Band Pulldowns 3x25

We added a new crew member today. Goes about 5'8" 195 and squatted 596 off a box, and pulled 556 from the pins. Strong work, and welcome Trevor!

 

Brock and RJ Larsen

2/2 Power Training; DE Upper

1A) DE Bench Press 8x3 @ 185 + Doubled Light Bands 

2A) DB Press (Fat Grip) 11, 10 @ 150 

3A) JM Press 3x10 

3B) Pendlay Row 3x10

1/30 Power Training; ME Upper

1A) Bench Press
Working sets to 365x3
*add shirt, wraps, 2B
506x3
*1B
596x2
*1/2B
656x1
676x1
*remove shirt, wraps, 1/2B
315x13
2A) JM Press 3x10
2B) DB/Kelso Row 3x10/10

*I felt the best i've felt in the shirt today. Stayed tight all the way through and the weight seemed to be coming off the chest pretty quickly.

1/28 Power Training; ME Lower-Circa-Max

1A) Box Squat
2x2 @ 405 + Heavy, Average Bands
1x1 @ 506 + Heavy, Average Bands
2A) Good Morning 3x8
2B) Evil Wheel 3x12

New Addition To The SG!! (w/ pics)

 Today was a big day at the SG with the addition of our new squat cage!  

1/26 Power Training; DE Upper

1A) DE Bench Press 8x3 @ 166 + Doubled Light Bands

2A) Press 3x10

3A) Pendlay Row/Shrug 3x10

3B) Weighted Dip 3x12

Sonnen vs. Bisping

1/24 Power Training; Lower Accessory

 1A) Deadlift
Working sets to 405
*add briefs
436x3
526x3
*add suit
576x2
616x2
656x1 *ugly lockout
605x1
515x2 (reverse grip)

Rough morning.. I wanted to get a small amount of volume with some heavy weight today but things did not go quite as planned.  Here's to rest and recovery..