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My Current Deadlift Training Program

Wednesday, July 22nd, 2015

Coan Phillipi Deadlift Program

After Nationals, I decided I want to work on my full-body strength more by following the Coan Phillipi Deadlift Program.

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Free on the internet, the Coan Phillipi Deadlift Program was designed by Ed Coan and Mark Phillipi.

Aside from that, I don’t know much about the program itself, except that my partner, Luke, began BLOWING UP when he started following it, and his strength went up BIG TIME.

That’s what I wanted too! So I got started.

We jumped in on Week 3, because Weeks 1 and 2 seemed too light. I just finished Week 7 this past weekend, of the 10-week program.

What I’ve got for you below is footage from Weeks 7, 6, and 5 in reverse order, as well as a little Q & A I did recently on my YouTube Channel in an episode of Cooking with Napalm.

You’re gonna see, I do a lot of my Deadlift stuff with some version of Double Overhand Grip, whether Full DO, Monkey Grip, or Thumbless, depending on the weight. This is to strengthen my fingers & hands, as I don’t get as much grip work in on the days I’m deadlifting.

Week 7 Coan Phillipi Deadlift Program

Week 6 Coan Phillipi Deadlift Program

Week 6 Coan Phillipi Deadlift Program

Q&A on Coan Phillipi Deadlift Program

Look, I’ll be honest. I’ve only ever followed a Deadlift program once, and only for a few weeks. That one did nothing for me.

This Program however, I like. I’m feeling good and the weights are going up, so that’s cool.

I really thank my friends Eli Thomas and Jerry Jones for turning me on to this.

I’ll keep you posted on my progress. In a few weeks, we re-test our maxes.

All the best in your training.

Jedd

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Build a Big Back with Pendulum Rows

Tuesday, July 7th, 2015
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Last year, in May, I performed a Strongman Show during the Bodybuilding Contest at the Empire Classic Fitness Expo in Spokane, Washington.

I also assisted with several other events that were part of the Expo, including a Strongman contest, and that’s where I met Luke Ehlis, one of the competitors in the Strongman Contest.

Luke had been a bodybuilder prior to the Strongman Comp, and I was extremely impressed with his prowess in Strongman.

Let’s face it – you don’t often see competitive bodybuilders who are able to crossover in Strongman competition and excel, but Luke did.

What’s even more impressive, to me, about Luke is that he trains primarily in his garage, not some giant warehouse gym, not some fancy fitness center, but his own garage gym at his home.

I’ve stayed in touch with Luke since the contest and have an interview with him planned, and since then, I’ve enjoyed watching Luke’s videos on Instagram and Facebook, because the dude is an innovator.

One of the things I saw him do recently was what I refer to as a Pendulum Row. In a recent video, he attached a Bar to his Reverse Hyper device, and used the hanging weight as the resistance for his Bent Over Rows.

I thought that was awesome, because I knew it would feel completely different from a regular Bent Over Row.

This past weekend, my lifting partner, Lucas Raymond, and I got the chance to try out these Pendulum Rows, and they are KILLER!

Build Your Back with Pendulum Rows

These are so stinkin’ Intense, brotherrr! The swinging action of the Reverse Hyper makes the weight pull away from you at the highest point of the Row. What I was trying to do was to get a good, solid pause at the top of the movement, but it was HARD!

To challenge our grip more, we used the FBBC Crusher, which is a free-spinning thick bar handle, much more difficult to use than the Rolling Thunder, plus, we were flexing our wrist into a partial gooseneck position, which made these even more difficult to do.

I’m telling you right now, these are a WINNER for your back training. The way you have to brace your core on these is just plain sinister. You feel them BIG TIME in your back. Try them if you dare.

Stay tuned for an interview with Luke Ehlis, as soon as I can get my act together.

All the best in your training.

Jedd

P.S. August of Arms is coming. GET READY.

P.P.S. If you want even more cool ideas to build a bigger upper back and thicker set of traps, check out YOKETOBER:

Big Back Workout – Build a Big Back

Tuesday, June 30th, 2015

Last week, I travelled to Juniata College, for the Juniata Strength and Conditioning Clinic.

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Before Day 1, I hooked up with Jerry Shreck and Cody Miller, both from Bucknell Strength and Conditioning, and we hit a nice, quick, solid back workout.

It’s always fun to hit a workout in a different gym from time to time, because you get to try stuff you wouldn’t normally get to, especially when you usually train in a garage gym.

Here are some clips we got from this Big Back Workout. Believe me, my lats, posterior delts, and the rest of my back were PUMPED for hours from this one.

Warm-up 1 – Peg Board

It was a chore getting warmed up. We were rushed, hadn’t had any coffee, no breakfast, and got poor sleep, so the regular full-body joint mobility-style warm-up I am used to just wasn’t cutting it.

That’s when we spotted the Peg Board in the next room, and that’s when the blood finally started pumping.

What we did: +/- 3 sets each

Warm-up 2 – Freedom Climber

Right in the same room, on the same wall, even, Juniata had a “Freedom Climber.” I’ve never even heard of these before, let alone seen one, but we were both excited to try it out. With this one, the further you climb to one side, the quicker it turns. For me, the grip was no problem. The issue was the footwork – I couldn’t move my feet fast enough to stay on the holds. Really fun device – can’t imagine what it costs though.

What we did: +/- 3 sets each

Exercise 1 – Dumbbell Rows

Now, we were warm, so we headed back into the training center. We started off with Dumbbell Rows. I was interested in trying something heavy, upwards of 150, but the heaviest they had was 125, so I stuck with those and tried to keep the reps slow and controlled. This was great, my back was blown up.

What we did: 3-5 sets each of 8 to 10 reps, emphasizing control

Exercise 2 – Cable Pull-Downs

This might be one of the toughest Cable Pull-downs I ever tried. I rarely fail to get a rep on the full stack of a Cable Pull-down, but I literally could not do it on this piece. Jerry and I mixed up the tempo and range of motion of our repetitions on this one to try to mix things up and make our backs grow!

What we did: 5 sets each of 8 to 15 reps, manipulating ROM & tempo

Exercise 3 – Football Bar Curls

The Football Bar is something I don’t have in my gym, so I made sure to hit this before leaving. Naturally, we took it directly to the Squat Cage, the best place to hit Curls in the gym of them all.

What we did: 3 sets of 3 to 5 reps on each handle

Jerry and I packed this workout into about an hour or so, and I was very happy with it, especially considering the struggles we were having in getting rolling.

It was great training with Jerry, too. We always come up with some pretty intense stuff to push each other with. My only regret is that we didn’t have more time to work in some Trap work and some Triceps. Hopefully next time!

All the best in your training.

Jedd

Did you know that Jerry and I collaborated on a product a few years back? It’s called Deceleration Training and it will help you prevent ACL tears. Click the banner below to find out more:

Want to Build a Big Back, Traps, and Wide Shoulders? It’s time to get YOKED with Yoketober:

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NO REGRETS

Tuesday, May 26th, 2015

NO REGRETS

I posted this video on my Facebook wall a week or so ago, but I wanted to also add it here.

This video is by my friend, John Wojciechowski, a strength coach and grip sport friend of mine.

As you watch this video, think about this…

Every day that goes by, there are opportunities to improve, to get stronger, to get BETTER.

It may seem like we have all kinds of time to put the work in we need to, with each passing day, the opportunities to get better are sliding by.

We all need to make sure that we are taking advantage of the time we have.

That may mean sneaking in an extra workout, planning meals better, getting your water intake right, or any other number of things.

But it’s gotta come from inside YOU.

Your parents, your friends, your family, your partners can’t do it for you.

YOU know what YOU need to do.

Make your opportunities count. NO REGRETS.

Renew your commitment to your goals RIGHT NOW, if you’ve been letting distractions get in your way.

And if you need help getting back on the right path, send me a note and maybe I can help you.

All the best in your training.

Jedd

Start Building Monster Traps, Shoulders and Upper Back Muscles

Back Safety Considerations for Multi-joint Exercises

Thursday, October 23rd, 2014
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In the Yoketober program, and in any good quality muscle building program, there is going to be plenty of multi-joint exercises, movements where there is movement across more than one joint.

And while these types of movements are very beneficial for build strength and muscle, they are also much more technical than other simpler, isolation-style movements. If you don’t do these things correctly, not only will you not get the results you want, but you can also injure yourself.

Today, I have a couple of videos for you that can help you with your technique so you can maximize your training results and reduce and eliminate risk for back injury.

Check them out below:

Back Safety Considerations for Hip Hinge Movements

Back Safety Considerations for Bent Over Lifts

These videos are short, but if you apply these quick pointers to your training, you should be able to keep your back healthy and strong and that in turn will lead to more intense workouts and better results.

All the best in your training.

Jedd