When I first heard about Density Workouts is when Coach Ethan Reeve was describing his very own workouts from when he was a college wrestler back in the 70s. He would crank intense workouts for 20 minutes, going for maximum rounds.

The workouts would give an ass whoopin’ to ALL of us.

The Rutgers Wrestling Team is learning ALL about these Density Workouts as we crank many of our workouts based on time. It forces you to push the pace, minimize rest and in turn, mental toughness improves along with strength endurance, power endurance and muscle density.

No wimps allowed.

Below, I cranked 10 minutes of speed benching combined with mixed pulling, much of which was rope pull ups to improve grip strength.

With Density work you do not have to perform an entire workout based on time.

It can be portions of the workout.

You choose. Get UNDER the bar, in the trenches, live and learn.

Lead from the FRONT

–Z–

PS: I’ll be doing Part II of The Coach Reeve Audio Interview for The Underground Inner Circle this week.

Don’t miss it!

Recommended Resources:

Underground Inner Circle

Underground Strength System / Coach Ethan Reeve Audio Interrogation

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I had a kick ass workout last night. This is Part I, stay tuned for Part II.

But check it out, movin’ some heavy weight and plenty more to come!

Got questions, thoughts or comments?

Drop a comment below and let’s hear it!

Looking forward to your comments!

Lead from the FRONT!

–Z–

Recommended Resources:

The Underground Strength System

Underground Strength Coach 30 Day Trial

The Underground Biz Journal

THE Kick Ass Seminar

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Before the internet, the world of strength and serious bodybuilding was in it’s very own little world.

A small culture of people who shocked the rest of the world for doing what they did:

- Lifting HEAVY and straining the body

- Eating like Gladiators

- Transforming their body / Growing Muscles that stretched shirts

- The ability to perform feats of strength

Well, after this weekend’s USC Cert, we had a few guys in attendance who were in their 20s and they had never seen the movie,’Pumping Iron’ with Arnold Schwarzenegger.

I spoke of Franco Columbo deadlifting a small car (in the video below) and how the bodybuilders from back in the 70s were more of a hyrbid power-bodybuilder because they lifted so heavy.

They also were BIG proponents of bodyweight exercises performed in high volume and / or with LOTS of added weight.

Arnold would perform back workouts by performing mixed grip pull ups until he could NO longer hold onto the bar!

Other times it would 5 sets each of chin ups, behind the neck chin ups and close grip chin ups.

When is the last time you saw anyone cranking out 15 sets of pull ups?

There is a man who I would consider “Strong as Hell” by the name of Marvin Eder, who was known for his astonishing strength back in the 50s and 60s and still, TODAY is known around the world in the circles of strength and bodybuilding, NOT just his astonishing strength in exercises such as dips and chins, but his strength in the powerlifts and the military press.

He weighed under 200 lbs yet would perform parallel bar dips with 2 men, each hanging from his legs.

His workouts motivate me to consider 100 dips my warm up, NOT a workout.

Marvin could also squat 500 plus pounds for 10 deep reps and had a bench press over 500 lbs as well.

This reminds me: I am NOT strong enough and have LOTS of work to do ahead of me.

What about you, are you strong enough yet?

Are you satisfied with your strength in the below movements?

- Squat

- Deadlift

- Strict Press

- Dips

- Chin Ups

I’m gonna be hitting a playground workout shortly, and at The Underground Strength Gym later tonight I’ll be squatting and deadlifting.

Today’s Morning workout will be tons of push ups, pull ups and dips.

Evening has Squats and Deads on the agenda.

I’m pretty fired up, motivated MORE than ever to be stronger than ever. I’m ALWAYS chasing the pain AND new found levels of strength.

In life, you gotta have BIG things to go after, BIG goals to attack. Starting my day at The Underground at 3 o’clock I’ll be training Rutgers Wrestling Team today as well.

I am excited to see the damage they’re going to be dishing out on their competition as they get stronger and more exposive training at The Underground Strength Gym, and, we’ll be blasting their conditioning levels
to a whole new level.

Once again….

All this talk of Marvin Eder and the men of amazing strength reminds me:

I am NOT strong enough and have LOTS of work to do ahead of me.

What about you, are you strong enough yet?

Lead from the front.

–Z–

PS: One of THE most impressive and influential books I have ever come across in the world of developing FREAK Strength has to be the one I picked up from Marty Gallagher, below, GET it HERE.

Of course, only if you’re NOT strong enough.

This Book blew me away.

Time to train!

PPS: Here are a few of my Critical Web Sites for SERIOUS Lifters and Coaches:

Underground Business Journal

http://GetWrestlingStrength.com

http://UndergroundStrengthCoach.com

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After 3 hours of training ALL of us Broke Personal Records in the Deadlift.

NO Science, NO Bull Shit and NO Excuses.

Watch and Learn!

What else can I say?

I LOVE to lift and LOVE to be around motivated BEASTS.

Drop a comment with your thoughts, psyched to hear about what helps YOU break records!

Lead from the FRONT!

–Z–

Recommended Resources:

Training for Warriors

BEAST Strength

Get Wrestling Strength

Underground Strength Coach Certification

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I’ve become stronger in mind AND body since becoming a Dad. Something about being a family man pushes me and other Dads to become stronger than ever before.

Not all Dads do this, some fall off the wagon and become lazy, fat pieces of sh*t and have a million and one excuses as to why they have become weak.

In fact, it has happened countless times, where some fat ass Dad says to me, “I used to look like you. Then I got married, had kids….. You’ll see, it’ll happen to you.”

The fact of the matter is, NO ONE is just like me. I’ve gotten up well before the sun was shining to lift heavy weights, or, have stayed up till midnight to get in a lift. I don’t make excuses, I make things happen.

Check out a select few Deadly Dads Deadliftin. We ain’t your ordinary crew of Dads, that’s for damn sure!

If you’re a Deadly Dad, drop a comment below and tell us why you continue to be a BEAST!

Lead from the FRONT!

–Z–

Recommended Resources:

Underground Strength Coach Certification

Training for Warriors – THE Books!

Man of Steel Challenge

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Martin Rooney and I talk about what life is like as a Strength Coach and give you a preview of what’s about to go down with “The Human Crane”.

Check the video and pay attention….

When I saw Martin box squat 405 for the easy reps it made me re-think and realize the carry over his training has towards his absolute strength.

I’ve seen Martin Bench Press 315 for a solid 6 reps and he weighs around 200 lbs, lean and mean.

The regular practice of sprints and bodyweight training have had a tremendous carry over to his strength, and these are NOT just my observations only. Martin told me that from doing all his push up variations and other challenging bodyweight movements so often they have a tremendous carry over to his powerlifting.

I have experienced the same effect so NEVER neglect the importance of attacking and mastering the challenging bodyweight exercises.

Lead from the FRONT or get the Hell out of the Way!

–Z–

Recommended Resources:

Training for Warriors Books & Workouts

Bodyweight University

Underground Strength Coach Certification

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I had a goal of Trap Bar Deadlifting 225 lbs for 50 reps.

It was easy, mainly because I didn’t allow myself the option to fail.

I did fail, however, in my ability to count.

I watched the video and realized I did 49, NOT 50!

I’m a knucklehead, enjoy the Madness Below….

Drop a comment with your thoughts!

Lead from the Front!

–Z–

PS: Just had a dude sign up for the 1 Day Underground Mentorship coming on March 20th!

Now that is Dedication, traveling to another country for a day of training & business! I will let attendees know about our meet up the night before which oughtta be off the hook, crazy as well!

No Excuses Bad Asses can Sign Up HERE

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I woke up earlier than normal today.

It was VERY tempting to stay in bed, shut off my alarm and just wait until my kids jumped on my bed to wake me up.

But, I got out of bed instead. The mind often tells you one thing and the body another.

If I slept in, it would have eaten at me all day and I would have questioned my edge, and if I’m losing “it”.

I understand the need to be comfortable being UNcomfortable.

It’s the Key to much of my success.

It’s also the key to many other people’s success.

Successful people are doing what they love because at some point in time they had to deal with a lot of doing what others would NOT dare do.

Sure, I hate flying and motion sickness, so rather than be controlled by it, I press onward and drive and find ways to get where I need to be, no obstacles in my way.

I don’t follow someone else’s rules or their creed, I follow my own way, and create my own path.

Trust me, many people thought it would be impossible for me to be as strong as I am or as successful as I am in business, especially back when I first began.

I was accused of being on steroids once I began to surpass others.

** NOTE ** Prepare for the haters to come out of the wood works when you begin to achieve success.

Others laughed at me when I was talking of opening a unique gym where members could only be invited and many would be turned away.

When it comes to the training and the business and my entire life and getting things done, I forge ahead and get up every time I fall down. Gone are the days of being stopped by others or by hills, mountains and brick walls – I’ll crush em’ every single time.

I have no special skills, other than the fact that I know how to work like a Demon and believe in myself like no one else could even imagine.

I am highly motivated to WIN at everything I do. Others are a laundromat full of excuses.

It means eating differently when I go out and everyone else eats whatever they want.

It means doing what others will NOT do in business, the gym and life.

It’s a BIG key to my success.

It is THE Key to my success.

It can be the Key to YOUR Success.

I don’t fear the painful workouts, or getting under heavy loads, or wondering if I’ll throw up during a workout or not.

I don’t give 2 sh*ts when some internet guru talks smack about me or how I train, because I know in the REAL World he could never hang with me during a workout.

I believe in what I do. I believe in where I’m going. I know mountains and road blocks will come but I’ll crush them. Do you believe in yourself this intensely?

This is why I believe in training the mind and the muscle together, through HARD workouts.

Because you are reading this, I am committed to YOUR success.

I don’t want you to experience my painful past.

If you wanna dominate, then you’re in the right place.

Thought I would just remind you

Lead from the Front.

–Z–

PS: I wanna give props to the FIRST ever sponsor of the Underground Strength Show. Built by Navy SEALs, check em’ out by clicking HERE.

PPS: For those who wanna change their life and learn my keys to success, get your ass to an Underground Strength Coach Mentorship. This is NOT just for those who are in the Strength Industry, it is for those who want a life changing event based around becoming strong in mind and body, allowing you to create Massive Success in your life.

1 Day Underground Mentorship, March 20th, Click HERE for Details

2 Day Underground Mentorship, April 9-10, Click HERE for Details

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Article by Louie Simmons

There is much talk about training philosophies, methods, and methodologies. It seems everyone has their own, which they devised on the basis of their own experience. They recommend such strategies as doing reps to failure to eliminate assistance work and doing only the squat, bench press, and deadlift.

Have you ever wondered what the author has accomplished as a lifter, a trainer, or a scientist? Did they ever total Elite or field a team of Elites at a national meet? Did they ever make a top ten lift in one or more categories? Or is what they are doing a personal philosophy with no proven results?

It has been asked what philosophy Westside adheres to. The answer is none. We use training methodologies and the science of methods. Everything we do is based on a scientific principle.

We can not be so arrogant as to form a personal philosophy. At Westside, we are responsible not only for our own training but for the training of our loyal readers. Many of our “extended members” have become national, world, and European champions.

Training is not as simple as doing five sets of five reps, five sets of ten reps, or any combination of sets and reps. You must plan to obtain certain objectives. Increases in speed, explosive strength, absolute strength, and stamina are equally important. It has been known and discussed in Weightlifting for All Sports by Ajan and Baroga that a greater training result can be obtained over a greater length of time by using special exercises than by doing the classical lifts.

Doing the same exercises repeatedly will rapidly decrease your coordination. There are many reasons for this. Our observation is that very few lifters can increase their abilities without special exercises.

How do we train heavy continuously? The answer is to pick several special barbell exercises for a particular lift (e.g. the deadlift). The good morning is very similar in motion to deadlifting.

A conventional deadlifter will no doubt bend over. Therefore, bent over good mornings will increase the deadlift. But remember, when doing the good morning, you must duplicate the action of your deadlift precisely in your brain. It is not so important to raise your good morning as it is to raise your deadlift by performing the good morning. We do many types of good mornings such as one with a safety squat bar suspended from chains. Remember to use the same body mechanics as you do in the deadlift.

Conjugate Method

A question that should be addressed is, when handling max lifts, how do you recover? And how do you at the same time increase muscle mass? The conjugate method is the answer.

This is a complex method of rotating special exercises that are close in nature, in our case, to the power lifts. This method also increases special strength qualities and perfects coordination, which will help advance technical skill.

First, and most important, is to properly select exercises that address your particular problems. It could be an exercise that will build up a lagging muscle group or a special strength such as starting, eccentric, or accelerating strength.

Many methods are combined and rotated in the conjugate system. Combining the speed and max effort days, five elements of strength are trained:

1. quickness
2. explosiveness
4. speed-strength
5. strength-speed
6. absolute strength

This is much like a five-speed transmission in a car. We all know what happens if you miss a gear or take off in the wrong gear. Your car doesn’t run very efficiently and neither will you. One must learn many methods to develop special strength and when to use them. You must also know your sports’ goals. In some sports, speed is foremost and absolute strength is secondary. Both are more closely related than you think.

When lifters repeatedly use the same simple method of training to raise their strength level, they will eventually stall. Like the scholar who must utilize many sources of information to achieve a higher level of knowledge, the lifter must incorporate new and more difficult exercises to raise their standards.

Many have the theory that to squat, bench, or deadlift more, you simply have to do the three lifts. If it were that simple, no one would need special exercises, machines, or systems of training. But we know this is not true.

Because lifters have different body types, they may excel at one lift but struggle with another. The great Lamar Gant was the only lifter I have known who held the world record deadlift and bench at the same time. There are men who hold three world records in the deadlift, yet can’t make the top ten bench list. Their muscles in the upper body are, I’m sure, as strong as anyone’s, but they are limited by body structure (e.g. short torso, long arms). Many of us are affected by this. But is there an answer?

In the early 1970s, the Dynamo Club in the former Soviet Union had 70 highly skilled Olympic lifters. They were introduced to a system of 20–45 special exercises grouped into 2–4 exercises per work out and were rotated as often as necessary to make continuous progress.

They soon found out that as the squat, good morning, back raise, glute ham raise, or special pulls got stronger, so did their Olympic lifts. When asked about the system, only one lifter was satisfied with the number of special lifts. The rest wanted more to choose from. And so the conjugate system was originated.

When you have a body type that lacks say the muscles that squat and yet you squat on a regular basis, then a coupling of special exercises for the glutes, hamstrings, hips, and lower back are needed to fortify those areas. These special exercises will enable you to raise your squat once more.

Think about it. If you read only one book, you will only learn so much no matter how many times you read it. If you only squat, you will get only so strong because no new stimulus is introduced. This may not happen in the early stages of training, but as you become more advanced, you will need a more strenuous method of training. This training will indeed help your motor potential and help you to perfect your technical skill.

Before I present some examples of conjugate training, think about this. How much could you bench press the first time you tried? 200? Maybe 300? Now, how did you achieve that level of strength without ever having benched be fore? You did it through simplified training such as pushups and pull-ups. Those of you who could bench 300 the first time will never double that amount without doing specialized work to raise your strength, right?

Here are some examples of the conjugate method:

Glen Chabot bench presses only twice a month. Both times, he uses a close-grip style. He can do 405 for reps in the low teens. His best single close grip is 635 without a shirt. In between each workout, he rotates heavy dumbbell work on a flat or incline bench or very heavy bodybuilding exercises for lats, delts, pecs, and triceps.

This linking of special exercises has given Glen a 705 bench press at 275. Glen does not arch when he benches and has fairly long arms. He realized that he needed a special program to fortify his pressing muscles. This is a simple but very effective training program.

Kenny Patterson had a more complex system. He did floor press, chain presses, board presses, incline presses, and overhead presses, just to name a few. He rotated a different exercise each max effort day. On dynamic day, Kenny used three different grips on the bench press and used 60% of his no-shirt max for eight sets of three reps. He added many triceps extensions with dumbbells or the barbell, rows (one-arm, two-arm, chest-supported), pulldowns, delt raises, and forearm work.

This is a more complex system than Glen’s, but it suited Kenny’s needs. Kenny was a legitimate 700 bencher, having done it several times across the country.

Back in 2001, me and Mike Ruggiera made 900 squats. It was a 50-lb increase for him and a 40-lb increase for me, yet we did not do a single regular squat in between meets. We did box squats on speed days with a large amount of bands and weight. We also used the reverse hyper machine and did glute ham raises, pull-throughs, and abs.

I pulled a weighted sled before my squat workouts. On max effort day, we did good mornings (five varieties), belt squats, speed deadlifts (60% for 6–8 singles), and safety power squat bar squats to different box heights. Mike also pulled his fi rst 800 deadlift without having done any conventional squats or big deadlifts.

After squatting, he did deadlifts for singles with 60% for speed, and three days later he maxed out on special work. This is the conjugate method.

To push up a squat, heavy good mornings or squatting with different bars is done on max effort day. The different bars make squatting very awkward and extremely hard to do, much harder than a regular squat. (The same is true of box squats. They are harder than competition squats.)

On max effort day, we may do a type of squat in week one, a good morning in week two, and a front squat in week three. Each exercise contributes to the next week’s exercise, which in turn will build a bigger squat by strengthening the weaker muscle group and perfecting form.

The training is linked together, enabling you to raise your total. For instance, to build the glute and hamstring area, push up your reverse hyperextensions as hard as possible until your progress slows. Move on to pull-throughs for a week or two until progress in these slows as well. Then go to glute ham raises and again push as fast and hard as possible. Then pull a sled walking forward to build the glutes and hamstrings. It is possible to continuously gain strength in any body part by switching special exercises. As the effectiveness of the exercise decreases, switch to another one.

By training in this manner, it is possible to raise all types of strength throughout the year.

On max effort day, the entire volume consists of unidirectional  loading. One training workout contributes to the next. Keep in mind that if you train a lift at 90% or more for more than three weeks, your central nervous system is negatively affected and your progress will go backward. But by switching exercises each week (for the high level lifter), you can use 100% and more each week.

The sequence of exercises you use doesn’t matter just as long as the load is maximal. The time it takes to do a maximal effort (i.e. a low box squat with a Manta Ray) lift is at least the same amount of time that it takes to do a max deadlift or squat. This is called “time under tension.”

The conjugate method also improves special physical preparedness (SPP) (e.g. speed deadlifts, plyometrics) and general physical preparedness (GPP) (e.g. sled drag ging). This is the most effective method to gain strength continuously throughout the year with no ridiculous off season.

No one can afford to take time off. By maintaining the speed work for the three lifts and increasing general work (e.g. upper and lower body sled work, lats, abs, triceps), you won’t go backwards. There are many methods of training, but by incorporating the conjugate method, you can’t miss.

A popular special exercise for the deadlift is squatting off a very low box. Angelo Berardinelli does his off a six-inch box. At this depth, Angelo’s back is in a position similar to his sumo deadlift style. We use a safety squat bar very often. When raising out of a squat or deadlift, the shoulders should raise first. The five inch camber on the safety squat bar teaches you to raise the head and shoulders first. Otherwise, you will buckle over forward.

To summarize, pick a core lift with a barbell and try to duplicate the same motion of the lift that you’re trying to increase. Pick 4–5 core exercises that work for you and rotate one of them every two weeks. Do a max single for a 2-3 rep max, but no more.

For example, you could do bent over good mornings, safety squat bar squats, Zercher squats, or very low box squats and then finish with two weeks of rack pulls. This represents a ten-week cycle, rotating each of the above exercises in two-week mini-cycles. It is important that you end with the most productive exercise for you leading into the meet.

After your selection of a core barbell exercise, pick 3–5 special exercises. Your workout should last less than 60 minutes. Pick a few special exercises and do them very intensely.

If your form is good, then your lower back may be holding you back.

Again, select four exercises for the lower back such as back raises, straight leg deadlifts off a platform, pullthroughs with the legs straight, and reverse hyperextensions. Rotate them when necessary. For weak hamstrings, do heavy reverse hyperextensions, squatting pull-throughs, glute ham raises, and sled pulling with your hands behind your back or below your knees while holding onto a strap.

For weak glutes, do heavy reverse hyperextensions, low belt squats, high rep deadlifts (two sets of 20 with back arched, glutes pushed out to rear, shoulder-width stance, hands outside shoulder-width; after the first rep, drop the bar to just below the knees, and catch and raise it as fast as possible for the entire 20 reps), and glute ham raises. If your abs are weak, do side bends with a cable bar or dumbbell, leg raises, standing lat machine curl-overs, and strict sit-ups.

Again, pick one exercise for each muscle group, use it until it becomes ineffective and then switch.

For the bench press, you could do board presses, floor presses, inclines, declines, or rack lockouts for singles. Rotate one of these every two weeks. You could do ultra wide bench presses for a 6RM or three sets to failure with dumbbells with a two-minute rest between sets for singles and a 5–6-minute rest for high reps. Then pick some type of triceps extensions with a bar or dumbbells, some type of lat work, and raises for the front, side, and rear delts.

There are many types of exercises for each muscle group. Just change when one stops working, and your lifts should continue to increase all year long. By training with this system, you can max out every week of the year while working continuously on speed and building muscle mass. It works for us, and it will work for you. It is the most effective form of training we have ever tried, and in the past 36 years, Westside lifters have tried them all.

Just remember, it’s the selection that counts. You must pick a lift or exercise that builds your particular weakness. Don’t get caught up in doing an exercise that your friends like but that does little for you. George Halbert has special exercises he uses for his bench. Chuck Vogelpohl does things that no one does, but they help his squat and deadlift. Amy Weisberger did front and overhead squats to help her squat.

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Part II Coming Soon

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For more info on Louie’s Westside Barbell Methods, guaranteed to get you Strong as Hell, Click HERE. If you’re a Strength Coach, Athletic Coach or simply want to make dramatic gains in your Personal workouts, this is a MUST read book that I have learned tons from and can’t put down. Check it out HERE.

Lead from the Front,

–Z–

PS: Be smart when applying methods you read or learn from others and elsewhere. Do I personally use and apply EVERYTHING Louie speaks of? NO. I learn through trial and error what works best for me and my athletes and adapt accordingly, as should you.

On the flip side, you must always expand your knowledge and learn more, especially from those have been under the bar and in the trenches longer than you have.

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Is there truly an ART or a Science to getting strong as hell? Hmmmmm…… Ask Louie Simmons and he will say yes, Jim Wendler will also drop his genius with his 5/3/1 program, allowing him to keep getting stronger….and STRONGER.

But, when in doubt, just lift heavy shit with PROPER technique.

You can do high sets and low reps such as 12 x 2 reps OR…. try Hellish set – rep paramaters like 5 x 10 on movements such as the Barbell Clean & Jerk, Deadlifts, Kettlebell Snatch, etc.

Coach Reeve was always training against the clock when he was a competitive wrestler and a college wrestling coach, and, he still does it today with the Football players of Wake Forest.

Not only does this style of training build serious strength and dense muscle, but also develop immense conditioning and mental toughness, something too many people lack nowadays!

Try This: 2 reps on the minute, every minute for 10 minutes of (Choose Any One Exercise) the log clean & press, tire flip, sandbag shoulder, stone shouldering, deadlift, barbell clean & press….

I’ve done this with athletes using heavy weights if they need to gain weight and fighters, wrestlers and combat athlete who need strength endurance / power endurance.

And by the way, if you’re resting 3 – 5 minutes between sets because your last scientific handbook told you to do so you’re missing the boat.

In the REAL world, when the hell do you get to do 2 reps and rest? Learn to push heavy weights with minimal rest and as I mentioned before, using proper technique.

I’ve seen some dangerous form being used in local gyms and even by popular web sites on the internet. It sends the wrong message, and you can’t create a powerful message unless You Lead From the Front.

Time for me to get some rest, the alarm is set for 6:30 AM tomorrow morning. It’s training time. That means heavy weights followed by prowler conditioning.

Check out some footage below.

You may also have noticed less video footage from me. I will get back to the videos, so don;t you worry, BUT, I am zoning out when I train and hate to mess around with a video camera when I am focused on getting STRONGER, FASTER, LEANER & MEANER!

That’s me hitting some thick bar deadlifting and the Prowler Pushing with 9 plates is one of our Freshman Football Beasts, we call him “The Hit Man”.

Peace!

Lead from the Front.

–Z–

PS: For all you Strength & Muscle Building Fanatics, check the 30 Day Underground Trial HERE.

PPS: For those of you who wanna start doing what you love, check out our upcoming Underground Mentorship Courses:

1 Day Mentorship

2 Day Mentorship

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