Explanation for the Jim Wendler 5/3/1 calculator

How to keep yourself motivated for anything

These principles I picked up from reading a lot of self help and business books, but also by applying them to my training. I am a step dad of two teenagers where I entered their lives in puberty, ran three marathons so far, moved from Germany to Ireland to work, changed jobs twice (the ones that pay bills, not the ones you just have to get by while your traveling), bench press 135kg and entertain a blog and YouTube channel. So this might make me someone to take advise from on how to stay motivated or not. Your decision to read on.

Start of the one year Wendler 5/3/1 experiment

This is the start of my journey to go from mid to upper intermediate strength level to elite strength level within a year using the Wendler 5/3/1 program. Start will be after my holidays in california 2015 and end will be the same time next year. The aim is to finish at a one rep maximum of 200kg for the squat, 165kg for the bench press and and 235kg for the deadlift at 80 - 88 kg body weight.

Wrist wraps for powerlifting review

Wrist warps are something you can consider when you are getting serious about lifting. The Gangsta Wraps are the most recommended on youtube and amongst heavy lifters. Here is my take on them after using them for two weeks. They are a good addition to every gym bag.

Do you need protein to get stronger ?

The answer to this question is YES, you need protein to get stronger. However the answer to the question "Does protein make me stronger ?" is NO. You have to see protein as part of your overall lifestyle, goals and diet to understand it's function and if, how much and in which form you will take protein based on the whole picture. When you look at supplements always remember that someone is selling you a product and therefore that particular industry has an interest to make you believe that you need it. I personally have two shakes a day, one in the morning, one in the evening, as part of a balanced diet while doing two intense workouts a day to give you some perspective. Always consult a doctor for your specific diet needs.

Race strategy Fingal 10K 2015 and my performance in the Dublin race series

19.07.2015 was the date for me and 4.000 other runners (12.000 If I believe the chip times on the website, the Irish independent awaited 4.000 runners which seems closer to the truth for me) to go out in swords and run the Fingal 10k 2015. The winner took the crown with 29:44 in the male section run by Mick Closisey and a 34:11 run by Maria McCambridge as the first woman to get over the line. This year I was not as close as last year to the winning bunch with a time of 44:52. I ran what I aimed for and you can check my bib number 409 at the Fingal 10K results.

Dynamic 10 minute warm up for crossfit and powerlifting

This warm up is the result of reading some books, try and error and just going for it. Hope this helps as it is around ten minutes and does not keep you from doing your actual session and you also have the opportunity do practice double unders. 

What you should consider if you travel to the Dublin marathon

I've run the Dublin marathon in 2013 in 3:58. Here are some tips for you if you consider to go Eire to run your next marathon. Expect to be beaten by an Irish dick... at least if you ran the Dublin marathon in the eighties. Current track record in the male category stands at 2:08:33 by the Kenyan Geoffrey Ndungu and at 2:26:13 for the ladies held by Russian madame Tatyana Aryasova. You will most likely face temperatures between 8 - 12 degrees and a drizzle somewhere along the course.

Garmin Forerunner 220 vs Nike+ App on phone

I got the Forerunner 220 from my girlfriend for my birthday in 2014 and ran two marathons with it. I am very happy with it and with the addition of the heart rate monitor. If you are considering to buy one and you are currently using your Nike+ iPhone app only buy it when you are trying to get seriously into running or you have training runs which go beyond 1.5 hours. 

 30 tips on how to get stronger for lifting

This is a collection of links, videos and rep schemes I used to go from novice to intermediate/advanced level in lifting. I hold the bench press record for my local gym. So this is a collection of tips from an average Joe to make you one of the strongest, if not the strongest guy in your local gym. If you want to go beyond that, you can use this article as a starting point for your research to achieve greater things.