Simple and Sinister 2.0 - Simplicity of Training - The Best Results I Ever Had - Who Compares, Who Cares? - Step Loading, Rule of 24 - Keeping it Pavel - My Health Routine

 

Simple and Sinister 2.0

Simplicity of Training

The Best Results I Ever Had

My Health Routine

By Adam Mundorf

“The swing, the get-up, and the goblet squat are the three most beneficial exercises anyone could do -- period.” - Pavel Tsatsouline

"There is no better entry into strength than the kettlebell. Learning to do swings and get-ups properly will lay a great movement foundation : flexible hips, strong abs, important bracing, breathing, and shoulder packing skills, etc.

Every other modality, bodyweight or barbell, will be much easier, stronger and safer with a kettlebell foundation." Pavel Tsatsouline

Simplicity of Training

You don't need to do everything, all of the time.  The program minimum by Pavel Tsatsouline covers much of the basics.  Here is the program in a nutshell.  There is much more to it in terms of programming but if you want to learn more just buy the book.

• Warm Up
• 3(5) Prying Goblet Squat
• 5 Curls on Last Rep of Each Set
• 3(5) StrongFirst Hip Bridge
• 3(10) Halo
• Swings
• 10(10) One Arm or Two Arm depending on the day
• Every other training session is done with the two arm.
• Turkish Get Up
• 5(1) Turkish Get Up or 5(2) Half Turkish Get Up depending on the day
• Every other training session is done with the half get ups.
• Cool Down Stretches(1 to 3 Circuits except Bar Hang is done only once at the end)
• 90/90 Stretch
• QL Straddle Stretch
• The key with these above stretches is to really relax into the stretch.  Take your time and just enjoy it.
• Hang on Pull Up Bar
• Off Days
• Nothing 
• Grease the Groove
• I have pairs of captains of crush grippers I keep near my chair where I sit at home.  I'll squeeze them once in awhile throughout the day.  Just wanted to make sure, I noted that here.
• Other Notes
• Between even number sets you use expand your hand bands to work your finger extensors.
• You breathe nasally slowly, use darth vader breathing and take your time between sets.
• Perform fast and loose drills to shake off the tension.
• Always use a bit of chalk.
• After 24 sessions with a weight (more on this later), I will begin to introduce two sets of a heavier weight.  Overtime, I will work up to using heavier weights almost effortlessly.
• Apply Cornhuskers Lotion before bed on workout days to keep your hands moisturized, especially because you're now using chalk.
• Jolts
• On the 15th and 25th of every month, you test yourself with an unrelated activity.  It can be anything you want.
• My favorite 'jolt' is farmer carrying my 32kg kettlebells until form failure.
• All you do is the Simple and Sinister Warm-Up and then hit your jolt.
• Same cool down stretching as before.

The prying goblet squat unlocks your hips plus the curls allow for some arm work.  The StrongFirst hip bridge activates the glutes and stretches the hip flexors.  The kettlebell halo unlocks your shoulders and works the whole shoulder girdle.  The kettlebell swing works with your hinge pattern and your whole posterior chain.  The turkish getup strengthens the shoulders and teaches your body how to move as one piece.  The 'expand your hand bands' between sets, balance out all of the gripping done during kettlebell training and hopefully life.  The cool down stretches stretch your hips, back and sides.  The hanging from a pull up bar decompresses your spine and improves shoulder health.

What's missing from the above?  Not much.  Could you do a bit better?  Probably but not without added complexity.  For the record, the book is worth getting.  There is also an excellent online course that can be found here : https://strongfirst.skilltrain.com/Pages/Public/Courses  There is so much more nuance to the program than what I wrote above.

The Best Results I Ever Had

The year was 2012 and I was a furniture mover in Philadelphia plus was an avid kettlebell lifter.  My plan was simple : Wake up before work, do the program minimum from Enter the Kettlebell and eat a hearty dinner when I get home.  My body was strong, my confidence was high and my vision for the future was bright.  I put in the work and as Dan John put it : "Little and often over the long haul."  The long haul is where I struggled.  Somewhere along the way my mind got cluttered.  I started to accumulate more training books, more ideas and quite frankly less results.  This ends today.  I will complete Simple and Sinister through to the Timed Simple standard.  My mind is no longer cluttered and my vision is clear.

Who Compares, Who Cares?

Don't compare yourself to others who don't have the same lifestyle as you.  A workout for a construction worker will be different than someone who sits at a desk all day.  This is why the program above rocks.  You do it as frequently as possible depending on your energy, time and schedule constraints.  So at the end of the day : Who compares and who cares?

Step Loading, Rule of 24

Simple and Sinister is meant to be run about 5 to 6 days a week through the Timeless Simple standard.  Now, if you read the above section, you realize that having an active occupation, demands more recovery thus more days off.  So, instead of going by a strict calendar month, we will be going by number of sessions with a given weight.  That number will be 24.  6 days a week multiplied by 4 weeks in a month equals 24 total sessions.

Keeping it Pavel

Eggs do not teach the chicken.  Experienced coaches know not to mess with programs.  I've seen it all the time and when I was younger I violated this principle myself.  Adding this and that, changing a program because you think you are smarter than the author.  I have news for you, being full of yourself for no reason whatsoever is the key to wasting your twenties and possibly thirties.  Do I really know more than the great Pavel Tsatsouline?  Do I have the right to change their formula?  I have no right and I do not know more than them.  This is why I am keeping it Pavel.

My Health Routine

• Pre-Workout Warm-Up on Workout Days
• Strength Training as Frequently as Possible
• Pre-Bed Stretching on Workout Days
• Relaxation
• Warrior Diet.
• 10,000 Steps per Day Minimum.

Follow me on my journey.  Repeat Until Strong.

Optimal Recovery - Optimal Results : Program Progression : Perfection Is the Enemy of Progress : Holidays : 10 Non-Negotiables

 

Optimal Recovery - Optimal Results

Program Progression

Perfection is the Enemy of Progress

10 Non-Negotiable's

By Adam Mundorf

Optimal Recovery - Optimal Results

We live in an under-recovered, under-rested and over stimulated society.  We live in an era where anxiety is common and restlessness is the norm.  It took me until writing this blog on why I can't stick to a program and why I am always jumping from thing to thing.  It's because I skimp on recovery and do programs that aren't compatible with my lifestyle.  I tend to look at the past too fondly without taking all factors into account.  My best results in physical training were my 18 through 20 years.  Now, looking back all I looked at was the exercise program I was performing and the results garnered from it.  There is more than meets the eye.....My stress was low.  My recovery was high.  I didn't have real world responsibilities.  I had low bills, no rent, a stable job (family provided), plenty of money and a predictable schedule.  I didn't have anything to worry about and thus my whole body recovery (mind, body and spirit) was on point.  I didn't know the reality of the adult world and thus had much higher expectations for my life.  The mind is a powerful and material thing.

This leads me to the conclusion that I need to reduce stress, relax and most importantly I need to piece together the puzzle of the relaxed adult.  Through this relaxation with the acute stress of exercise and nutrition, I will achieve optimal recovery with optimal results.

Program Progression

Match the program to the life, not your life to the program.  Most of us reading this blog workout to live, not live to workout.  Why would a metal worker, do the same program as an accountant?  They wouldn't and shouldn't.  If you read further down on this blog, there should be plans written up for the majority of these.  This leads me to my program progression :

1. Simple and Sinister 
1. Timed Simple
2. Rite of Passage
1. 1/2 Bodyweight Press
2. Secret Service Snatch Test
1. 24 kg/10 min/200 Reps
3. Return of the Kettlebell
1. Double 32 kg Long Cycle Clean and Jerk depending on Bodyweight
1. If you weigh 200 pounds, it'll be 20 reps.
2. Bodyweight Press with Double Kettlebells
4. Simple and Sinister
1. Timed Sinister 
5. Kettlebell Axe / One Arm Push-Ups
1. 40 sets of 6 H2H Swings with 48 kg
2. Grease the Groove with One Arm Push-Ups
6. Quick and the Dead rotated with Kettlebell Muscle 
1. Rotated in 12 week blocks until 32 kg is reached in Kettlebell Muscle
7. Time for Barbell Training with Quick and the Dead

Perfection is the Enemy of Progress

The issue with perfect plans and programs is that life can get in the way.  I repeat, do not restart, do not change course.  A change in direction only causes an illusion of progress.  Listen, we workout to live not live to workout.  For the record, feelings and tiredness are not excuses to skip a workout UNLESS they are the minimalist/auto-regulated but you'll be so in tune with your body by then.....I trust you.

So, your schedule may prevent you from getting a session in.  You may need to pull a later shift at work, get called in or have to be back at work in a short amount of time.  Just take that day off and pick up the next day where you left off.  No harm, no foul.  Your body doesn't know the difference between 7 or 8 days, that is a human construct because we need definitive starts and ends.

So, stay calm, stay consistent and stay the course.

Holidays

Nobody likes that person.  A person that can never take a day off and/or ruins family events by bringing their fitness/nutrition with them.  We are not professional athletes.  We are not providing a living with our fitness.  Sure, there are a couple people who do but chances are you aren't one of them and if you were, you wouldn't be reading this blog.  Take the day off and enjoy.  Now, this isn't to say start treating every minor holiday as a day off.  These are the holidays you should take off :

• New Years Eve
• New Years
• Thanksgiving
• Christmas Eve
• Christmas
• Easter
• 4th of July
• Birthday
• Abnormal stuff like eclipses, nuclear war, major world conflicts etc.

This gives you some sporadic days off and stops us from being neurotic about our training/nutrition.  Get take out, eat with family, go out with friends and have fun...... It's okay to go one day without vegetables, fruits, protein and whatever man.  In the grand scheme of things it's small potatoes.  I will say this though, try to avoid things that make you feel bad.  Only you can answer this : drugs, alcohol, sugar etc.

Get back to it the next day, with some vigor.

10 Non-Negotiables

"If it's important, do it everyday." - Dan Gable.

There are some things in life that we should be doing daily.  Things that regardless of our gym routine are necessary for a healthy, vital and strong body.  The following will be my list of 10 non-negotiable principles :

1. Stay Relaxed
2. Minimize Worry
3. Spend time on the floor
4. Warrior Diet
5. Mouth Tape during Sleep if Without a Partner
6. Quality Sleep
7. Get your steps in.
1. If inactive occupation, track the steps.
2. If you have an active occupation, don't worry about it.
8. Nasal Breathing Only throughout the day
9. Find humor in everything
10. Be unquestionably yourself

This is my guide to optimal recovery and optimal results.  Anyone who follows this blog will know I tend to jump from thing to thing but this ends here.  I have a clear vision now and that is the vision of enjoying the journey free of worry.

I hope you enjoyed it.  Stay Strong.

The Get Strong Transformation Challenge : The True Program Minimum : My Plan : When to Skip : Keeping it Kavadlo

             

The Get Strong Transformation Challenge

By Adam Mundorf

The True Program Minimum

Why would you move an external object for exercise when you aren't even able to move yourself? I find many people who look over calisthenics as an easy modality but aren't even proficient in the basics. Some people can't even do a basic push-up or flat foot bodyweight squat. Reaching a certain level in calisthenics proficiency will lead to better performance in weight lifting but it doesn't go the other way. More body awareness has never been a bad thing.

The Get Strong Transformation Challenge provides all of the above in spades.

The Get Strong Transformation Challenge -- My Plan

The Get Strong Transformation Challenge provides you a zero to hero plan in calisthenics without delving into gymnastics or skill based training. There is some leeway with the way you approach off days, so I will be explaining that here.

All of workout days will look like this :

• Workout
• Get Strong Warm-Up
• Get Strong Workout
• Before Bed
• 5 Minute Squat Hold

All of my off days will look like this :

• Before Bed
• Get Strong Warm-Up
• 5 Minute Squat Hold

In the book you get the option between 60 and 90 seconds. I chose 60 seconds for simplicity's sake. This also makes the workouts shorter but also will induce more fatigue.

So, as you see the workout days are just simply spent doing the program plus a squat hold before bed. The Kavadlo's recommend doing some sort of activity during the off days and specifically recommend the Get Strong Warm-Up as an off day activity. I already have a fairly active job so walking specifically isn't necessary. So I choose to do the Get Strong Warm-Up followed by a squat hold before bed. In the book, the Kavadlo Bros recommend holding a squat for several minutes everyday to help with mobility, flexibility and strength.

When to Skip

In the book, if you miss a day or the prescribed reps for a workout, you repeat that week. In the past, I was overly concerned with missing days and the like. No longer, perfection is the enemy of progress. Repeating the basics is not a bad thing. I have a pretty sporadic work schedule, so instead of the day type you'll see (-) when I have to skip. That day will just be treated like an off day. I'll then just continue with the day count like normal. Your body does not know the difference between 7 or 8 days.

This comes with a caveat. The ONLY reason you skip a session that isn't auto regulated (this program isn't) is when your schedule demands it! Never due to fatigue, lack of enthusiasm or laziness. We need to cultivate self discipline through consistent practice.

Keeping it Kavadlo

Eggs do not teach the chicken.  Experienced coaches know not to mess with programs.  I've seen it all the time and when I was younger I violated this principle myself.  Adding this and that, changing a program because you think you are smarter than the author.  I have news for you, being full of yourself for no reason whatsoever is the key to wasting your twenties and possibly thirties.  Do I really know more than the great Kavadlo brothers?  Do I have the right to change their formula?  I have no right and I do not know more than them.  This is why I am keeping it Kavadlo.

Only when I finish this program, I will do kettlebells once again.

The Convict Conditioning System - Mastery of Bodyweight - New Blood - CC Video Summary - Intrinsic Strength - 10 Commandments - Final Note and When to 'Skip' - Thank You to Paul Wade

 

Convict Conditioning

New Blood 2.0

Intrinsic Strength

by Adam Mundorf

Quote by Steve Maxwell

“People have lost sight of the true purpose of exercise.  It’s not about the reps or weights; it’s about producing a deep level of fatigue without damaging the structure so that the body is compelled to adapt and increase its strength.  It’s about discipline.  With discipline comes integrity and virtue.  This is the source of beauty in the well-trained human body, and why you can’t acquire it from the outside; it’s an internal, mental quality shining through.”

Quote by Martin "Farmer" Burns

"I am not favorable to heavy weights used in physical culture...I believe that abnormal development brought about by heavy weights is harmful. The muscles become large and hard, and lose their elasticity and suppleness. They do not respond like the elastic muscles built up naturally by light weights and common gymnastic exercises."

The Convict Conditioning System

Man, if there's one thing that I've looked into too much it's Convict Conditioning. There are four main mistakes I think people make when first approaching Convict Conditioning. The first mistake that many people make is ignoring that there are four books to the series plus a really good PDF that explains many of the misconceptions. It IS a complete system :

1. Convict Conditioning

1. Focuses on the big six calisthenic movements.

2. Convict Conditioning Super FAQ (PDF)

1. Explains the misconceptions and offers some additional higher frequency programming options.

3. Convict Conditioning 2

1. Incorporates finger training, grip training, calves, flag work, oblique training, neck bridging and joint mobility/active stretching.

2. Also has sections for diet, lifestyle and mindset.

4. Convict Conditioning 3 (Explosive Calisthenics)

1. Offers options to work up to superman pushups, suicide jumps, front flips, back flips, kip ups and the muscle up.

2. Animal Movements and Small Space drills.

5. C-Mass

1. Offers hypertrophy work and diet advice for building mass.

6. Paul Wade's Isometric Manual
1. I was debating including this book because it's pretty much an advertising book for the IsoChain product by Dragondoor. The issue is that there is a section at the end that is a whole run through of bodyweight isometrics and explicitly mentions it's a Convict Conditioning approach to isometrics. So here it is....

The second mistake I think many people make is taking the rep ranges far too literally. Like, 3 x 50 horizontal pull ups done at waist height and a 2-1-2 cadence, forget it. From what I've gathered from speaking with the Kavadlo's and others, is that the rep ranges were there just as a rough guide but became gospel.

The third mistake is not realizing how difficult calisthenics can be. Every change in leverage amplifies any weakness you have whether that is extra weight or tendon strength. Weights are so much simpler to progress with which is why Convict Conditioning is such an impressive attempt at quantifying calisthenic progressions without getting into gymnastic style training.

The fourth mistake is not respecting the early progressions, steps 1-3 are pretty much rehab steps. When done at a proper tempo, these exercises oil and stimulate the muscles/joints/tendons without destroying them. These movements will set a broad base for the future movements. No one ever got worse by practicing the basics. Instead of asking yourself : "When can I progress?" instead ask yourself : "How much benefit can I get out of this movement?" Keep on wringing that sponge until all of the water is out.

Mastery of Bodyweight

Why would you move an external object for exercise when you aren't even able to move yourself? I find many people who look over calisthenics as an easy modality but aren't even proficient in the basics. Some people can't even do a basic push-up or flat foot bodyweight squat. Reaching a certain level in calisthenics proficiency will lead to better performance in weight lifting but it doesn't go the other way. More body awareness has never been a bad thing. It's not that I don't value weights, I certainly do but dude, why not 100% our body first before lifting externally. I just can't wrap my head around how that could be a bad thing.....

Enter New Blood

In the Convict Conditioning Super FAQ, Paul Wade presents us with some higher frequency programs. If you work an active occupation, practice intermittent fasting and walk at least 10,000 steps per day, I strongly recommend avoiding higher frequency programs. If I sat at a desk, for sure, I would follow something higher because my energy expenditure would be so low. Enter the basic New Blood program from the original Convict Conditioning book. It involves using the basic four movements : push-ups, squats, leg raises and chin ups. It is recommended that you hammer these four movements hard until step 6, then you can introduce dynamic handstands and bridging. Along with these four movements I am incorporating some movements from the other Convict Conditioning books. Remember this is a complete system. I am adding in : grip, fingertip work and calf work. Until I reach a basic proficiency in these movements I am omitting : explosive work, animal movements and neck bridging. I'll also be doing trifecta stretching sporadically throughout the day, before bed and when I have time or feel the need.

New Blood 2.0 with Mobility, Form and Warm-up Guidelines

• Day 1

• Push ups

• Fingertip Push ups

• Grip Work

• Leg Raises

• Calves

• Day 2

• Isometrics

• Day 3

• Off

• Day 4

• Isometrics

• Day 5

• Pull-Ups

• Fingertip Push-Ups

• Grip

• Squats

• Calves

• Day 6
• Isometrics

• Day 7

• Off

Realistic Standards

In Convict Conditioning, Paul Wade laid out some pretty absurd master rep ranges for the master steps.

Luckily he edited these in the Convict Conditioning Log Book. Some moves are omitted because I want

exercises I can do from my upstairs apartment, I'm not big on 'going out'. If I'm not at work, I'm a recluse.

They are as follows :

• One Arm Push-Up
• 2 x 10
• Pistol Squat
• 2 x 10
• One Arm Chin Up
• 2 x 3
• Hanging Leg Raise
• 2 x 10
• Stand to Stand Bridge
• 2 x 3
• One Arm Handstand Push-Up (?) (LOL)
• 2 x 2
• Finger Tip Push-Ups
• 2(5) One Arm Fingertip Push-Ups
• Grip
• 1(1 min) One Arm Towel Hang
• Calves
• 4(50) Single Leg Calf Raises Off a Step (Straight Leg)
• Power Push-Ups
• The Superman Push-Up
• Isometrics - 6(3 sec)
• Elbow Lever
• L-Sit
• Back Lever
• Front Lever
• Handstand
• Human Flag (Not Doing his One)

Where I am Beginning

The first three steps of each progression in my humble opinion should be respected but no need to set in stone with step 1.  If you feel FULLY comfortable starting at step 2 or even 3, I say go for it.  I wouldn't go past step 3 because I feel you get some major benefit both in tendon and joint strength.  These early steps lubricate the joints.  What's the rush?  If it will help you to adhere to the program better, then don't be afraid to start at step 2 or even 3.  This all comes with a caveat, you may not have the required set up to do some of the progressions from the book.  This is okay.  Start with the step you have the equipment and set up for.

Here is where I'll be beginning :

• Pushups
• Incline Pushups (Step 2)
• Leg Raises
• Flat Bent Leg Raise (Step 2)
• Chin Ups
• Half Pull-Ups (Step 4)
• Squats
• Shoulderstand Squats (Step 1)
• Fingertip Pushups
• Kneeling Fingertip Pushups (Step 3)
• Grip
• Bar Hang (Step 2)
• Calves
• Bent Leg Calf Raises (Step 1)

Off Day - Pre-Bed Mobility

• Joint Circles

• Toe Touch/Reach Overhead

• Stick Dislocates

• Trifecta Stretching (20 seconds)

• Bridge
• L-Sit
• Twist
• 5 Minute Squat Sit

• Passive Bar Hanging

Workout Day - Pre-Bed Mobility

• Trifecta Stretching (20 seconds)
• Bridge
• L-Sit
• Twist
• 5 Minute Squat Hold
• Passive Bar Hang

Convict Conditioning Warm-Up Guidelines

• Before Anything

• Joint Circles

• Toe Touch/Reach Overhead

• Stick Dislocates

• Normal Exercises

• A couple sets of regression exercises

• If you feel ready go for it

• Grip Work

• Fingertip Pushups

• Wrist, Elbow and Shoulder Circles (1 Minute)

• Eagle Claws 2 x 10

• 1 x 5 - 10 Fingertip Push Up Regression

• “Forearms”

• Some Easy Hang Regressions

• The Fingertip work pretty much gets you ready.

• Calves

• Perform after lower body work

• A couple easy sets of the regression exercises

• Explosive Work

• Joint Circles

• Crawling

• Trifecta Stretches

• A 2-3 easy sets of the exercises you will be performing.  Low reps.

Convict Conditioning Video Summary

• Push ups

• Moving Plank

• Feet Together

• Grip with Hands

• Soft Arms at Top

• Smooth Descent and Complete Control

• Keep Elbows Tight and Fire Lats

• Keep Hands Close

• Breath In/Down Breathe Out/Up

• 2 Seconds Down - Pause - 2 Seconds Up

• During 1 Arm Work keep Reps identical for both sides.  Begin with a weaker

• arm.

• Leg Raises

• No Isolation Movements for the Abs.

• Always use the Full Body

• Hard Work, Not lots of Work

• Biomechanical Breathing

• Keep breathing smooth.

• Keep Gut Tight

• No Momentum

• 2 Seconds Down - 2 Seconds Up

• 1 Second Pause at Top

• Never let feet touch the floor

• Train your spine through bridging

• Chin Ups

• Natural Grip

• Begin from the Top

• Keep Shoulders Packed

• Soft Elbows

• Hollow Body

• Get Chin over the Bar

• No Kipping

• Keep Elbows Free

• Pause for 2 seconds at the top / 1 second at the bottom

• Lose Weight

• Squat

• 30 to 40 degrees turned out for feet.  Comfortable and Natural.

• Push knees out to track feet.

• Keep a natural spine.  Don’t round the spine forward.  Keep your head up

• and straight.  Keep shoulders square and down.

• Lead with the hips.  Sit down and back.

• Always use full range of motion.

• Never bounce at the bottom.  Pause for 1 second.

• Press through the heels.

• Biomechanical Match Breathing

• Brace the core.

• For one legged movements, keep reps the same on both sides.

• Bridging

• Move for Reps

• Seize the Arch

• Pause at the top for 2 seconds.

• Breathe smoothly and naturally.

• Keep feet at shoulder width.

• Push through all the limbs.  Use arms and legs.

• Use your entire hands.  Grip the floor.

• Press your chin up.  Look at the wall behind you.

• Raise your hips.

• Keep heels flat.

• Bang out some Trifecta stretches post bridge work.

Intrinsic Strength

Intrinsic strength to me means doing exercise because it makes you a more capable and virtuous human being. Not lifting a certain weight to impress or building big gee-whiz muscles to impress on the beach. It's about treating your body as a temple of gratitude. It's about building a body that doesn't need joint replacements and that allows you to be available for society deep into old age. Keeping your form paramount and keeping quality at the forefront. Willingly harming your body is a selfish act and should be frowned upon. Imagine someone asking you for help and you can't because you blew out your knees with a ponderous poundage squat. Imagine not being able to pick up your grand-kids because you left your health in Gold's Gym. Imagine not being able to defend your animals and family because you messed up your shoulders showing off in the gym. Imagine needing others to care for you simply because you couldn't check your ego at the door. Keeping goals intrinsic and exercising simply because it is the virtuous thing to do.

Now of course a man can't live his life without challenging himself but you should always assess the risk to reward of an exercise. You also need to assess why you are doing it.

Final Note and When to 'Skip'

Don't let perfection be the enemy of progress.  I understand that the above is a lot and there WILL be scheduling troubles or life will get in the way.  That's okay.  Just extend your training week to 8 days and keep the ball rolling.  For example, if I get home late from work and need to be back at work in 11 hours, I am not training that day.  If I had a completely ridiculous and exhausting day, I will take that day off.  You know the day I mean : the kind where you drive home with the radio off in the car.  The pull-up bar will still be there tomorrow when I'm well rested and have more time to really give that session my all.

Thank you to Paul Wade

We will never forget you. While most of us have never met you or seen your face, your guidance and knowledge will echo through eternity. Every rep we do and strength we use, it is because of you.

Thank you.