Week of September 6th – September 13th


Beta Alanine

Via Examine.com – The unbiased authority on supplement and nutrition analysis

“Beta-alanine has been shown to enhance muscular endurance. Many people report being able to perform one or two additional reps in the gym when training in sets of 8-15 repetitions. Beta-alanine supplementation can also improve moderate- to high-intensity cardiovascular exercise performance, like rowing or sprinting.”

I am beginning a 20 rep squat program, made famous by the book “Super Squats

Any extra edge will be utilized in my quest to complete the 4 week block dedicated to 20 rep squats. Having just completed a 8 week block of 2x week 5×10 squats (used same weight each week and went up 5kg each week), I set my body up for this 4 week block better than I ever have. Last year I completed 169.5kg (372lbs) for 19 reps – I missed the last rep!

If the plan goes accordingly, I will be at 180kg (396lbs) in the final training session. Here’s to a little help from Beta Alanine!

Max Shank’s Push-up Ritual

For the past 6-7 weeks I have done the morning ritual of push-ups. I made a few adjustments to Shank’s protocol based on what I wanted to work on. This simple ritual right away in the morning before leaving to coach at 540 AM dramatically improved my push ups.

I started out being able to knock out 40-50 push before starting to really struggle. We took a diagnostic PT test for the National Guard and I got 70 push-ups – but it was a struggle. 75 is a 100% in my age group.

After doing the 6-7 weeks of the push-up ritual, I did 60 consecutive push-ups (with plenty in the tank). I got to 75 with 30 seconds to spare. If simply going just for the highest number possible in the push-up event I would have been able to get to 100. That is for a 240lb person. This push-up ritual/routine works if you do!

My protocol was the following: 3 minutes total

10 explosive

10 1-arm  (right side)

10 1-arm (left side)

1-2 short of failure regular – Usually got to 40, got 50 a few times in fatigued state

As many until 3 minutes was up HINDU push-ups

One day I decided to max my push-ups (max to me is 1 short of failure without taking a break) after this and I got 60, which was a PR! If you want to improve push-ups for a PT test or for any other reason – DO THIS!


59 Seconds: Change Your Life in Under a Minute by Richard Wiseman

This book has a lot of gems. It deconstructs commonly held beliefs and statements in the self-help world with scientific studies to discredit what doesn’t work and reinforce what does.


Complete Program Design 

I haven’t dipped in yet but will be starting this week. More to come as I dive into it.


I’m willing to bet, that in this country, the worst that can happen as a result of your performance in a sporting competition is that you lose.  And usually you lose in a competition that billions of people across the world will never even know about.  I’ve realized that no matter what level I play at my competition is really only a drop in the bucket of eternity. It doesn’t mean it’s not significant; it just doesn’t carry the significance I like to think it does.

Jamie Gilbert


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