Where did the main lift go?



Since I started training with a purpose I have heard the same few comments over and over again.

“You have to get all your accessory work in” “Don’t lack on the accessory work” and when I am not hearing those comments I get asked about it. “What accessory work are you doing in your program?” “What accessory work will get me stronger?”

Now I am not going to sit here and debate if accessory work is important or not because we all know it is. I mean fuck, no one will let me forget it.  But somewhere along the way things got messed up. People started taking the “accessory” idea too far.   What ever happened to “Mastering the main lift”?

Stop worrying about your 4 sets of 70 % of your 26 max rep range and put the fucking work in! Strict Press for over an hour, Squat until your form starts to go, Deadlift until you’re seeing double!

Do your main work, work those main lifts and get good at them work them until you can make every set/rep light/heavy look the same. As Stevie Pulcinella would say “Master the Lift”, then add the other things to help the lift.


KISS – Keep It Simple Stupid

Do not make this more complicated!

Competition Prep (mental side)

Do you want to do well in a competition you have been preparing for?

The answer is simple…

  • Already have your planned weight attempts in your head. If it is a max weight event plan for it correctly.  First attempt should always be something you know you can hit, a security blanket in case something goes wrong on your 2nd attempt.
    •  I like my 2nd attempt to be a PR (if the weight jumps allow it, that is the brief time in power lifting coming out of me). Some of the events are 50 lb jumps, so be smart on your 2nd attempt.
  • Do not try anything new or different the day of a competition. If you have not practiced Viper press or a new technique running with the farmer handles or anything else, why would it be a good idea to try it the day of a competition?
  • Be careful who you take advice from during comp day… If the event allows specific gear to be worn and you have been training with it, use it! Just because no else is does not mean you follow the pack. Some of these people are going to give you the “best” advice and all it will do is lead you to a bad day. Wear your gear, stick to your plan and have fun with it.

Changing up these 3 items above can really lead to a bad day.  Stick to your plan!!!

Be Awesome and Have Faith!



Gym bag musts at SM comp


I had a buddy contact a group of us and ask what he needed to bring for his first Strongman competition and check to see if he covered everything. I am not going to go into a big thing about what to bring and why but I will go over a few Key things to bring that will make your time easier.

Elbow and Knee sleeves – I keep my knee sleeves on for every event regardless of the event. I want to keep my joints warm and tight.


Jacob's knee1superheavyelbow

People love to fall during carry or sprint events and cutting your knee open will make for a crappy time.


Multiple t-shirts – mass amounts of chalk on you shoulder, back and chest is normal mix it with a ton of sweat and it can get annoying. To add to this, you more than likely will have a Stone event. You don’t want to ruin your good shirt and you also don’t want to drive home with tacky all over you.


Tacky leads me into the next important one.

spider-comp-smallWD-40 100 ml-l

Tacky and WD-40

Don’t be that guy/gal that didn’t know that tacky was important and now you have to walk around bumming tacky off of people.  Guess what buddy, Tacky is not cheap. $35 for a decent size tub and more than likely your not the only person who has asked me to lend some and i am probably sharing with my teammates.  Buy your own tacky and WD-40 to get the tacky off. In fact these two items should always be in your gym bag! Never leave home without them!


Belt – This, for me, is thee most important of them all. I need this, I must have this… if i forget this it is going to be a bad bad day for me. Pressing events, pulling events i use it for everything but stones… A lot of people have multiple belts so it is easy to forget one. Take your time and check your list.


The above items are my most important go to. A lot of people will have others that are more important to them and that is great, but for me I need these above items if i am going to have a good day. You spend a lot of money on competing, do not forget your equipment!

I hope this helps!