Category Archives: Strength Training

The Block Pull: My New Favorite Exercise

Block pull

Today, I set another PR. This time it was with the 3″ block pull. Many powerlifters prefer to pull off of 4″ blocks when they perform block pulls, but I like 3″ more.

Since I started following the 2 x 4 template (which I will release on Monday), the block pull and the front squat have become my favorite exercises. I feel that they’ve definitely contributed toward building my powerlifting total.

The block pull is not the same as a rack pull. It just feels different. I never liked rack pulls much. But I freakin’ love block pulls. Some lifters are much stronger off of blocks than they are off of the ground, some lifters are equally as strong, and some are weaker off of blocks. The blocks do tend to keep you in better position, and they don’t beat you up as much as deadlifts from the floor, so they help keep you fresh. Here’s a video me pulling 585 lbs.

read more

It’s My PR

Yesterday, I front squatted 295 lbs, which was a personal record (PR) for me. I was very happy about this.

I know of high school athletes who can front squat 315 lbs x 10 reps. That doesn’t concern me. I don’t care what anyone else is doing; I care what I’m doing.

Some lifts will come very easy for you. For me, these include variations of deadlifts, chins, pulldowns, rows, hip thrusts, back extensions, swings, and curls.

Other lifts will not come very easy for you. For me, these include variations of squats and presses.

In the gym, I’m a posterior chain badass and an anterior chain sissy. This doesn’t stop me from pushing myself as hard as possible on my squats and presses. Slowly but surely, they’re creeping up.

read more

Considerations in Athletic Performance Enhancement Training: Overhead Weight Room Exercises

Today’s article is a guest blog by Rob Panariello. HERE is an interview with Rob from 3 years ago in case you’d like to learn more about his background.
Robert A. Panariello MS, PT, ATC, CSCS
Professional Physical Therapy
Professional Athletic Performance Center
New York, New York

Overhead weight room exercises such as presses and jerks have gained increasing popularity in recent years. When appropriately prescribed and programed, the performances of these overhead exercises are of great benefit to athletes of various sports of participation. This dialog will provide the reader with some considerations when prescribing overhead weight room exercises.

Why perform overhead weight training exercises?

The daily activities of life as well as the requirements of athletic performance, necessitate the ability to repetitively perform overhead effectively. A painter, an electrician, a construction worker, a basketball, volleyball, tennis, track and field or throwing athlete, are examples of individuals who are required to perform overhead optimally and repeatedly over time.

read more

Second Powerlifting Meet Results


I finally did it! I got the 600 lb deadlift. It took me six years to move from 550 lbs to 600 lbs, but I got there. For the past several months, I’ve been training my butt off (or better yet, on).

First Meet Results (Last Year)

HERE is a link to my first PL┬ámeet one year ago where I attained a 375 lb squat, a 287 lb bench press, a 562 lb deadlift, and a 1,223 lb total at a bodyweight of 220 lbs. This article also details my experiences as a first time competitor. My goal at last year’s meet was to pull off a 400 lb squat, 300 lb bench press, 600 lb deadlift, and 1,300 lb total, but I wasn’t quite there yet. I needed another year to make this come to fruition.

read more