MyFitnessPal - Tracking body weight & progress pics

GTS Before After Re-comp Aug - November.JPG
GTS Before After Re-comp July - Jan.JPG

MyFitnessPal - Tracking body weight & progress pics


I highly recommend taking progress photos (in this case bathroom selfies) whenever you weigh in. MyFitnessPal makes it super easy to input both. If you aren’t using that app yet to log your progress, get on it! 

You don’t have to show your progress pics to anyone, but I highly recommend looking back at your progress (or lack of progress) as a way to get you motivated and building better habits.
 
Instead of spending so much of the day comparing ourselves to others, gauge and compare your progress to the old you!

Back story behind these pics...

From May 2017 - Oct 2017 I did a slow cut where I dropped about 14lbs of fat (212 -198). Unfortunately I wasn’t smart enough to take a picture at my starting weight. I started mid way through the cut. 

Its hard taking pics of your starting point. But get over it, you’ll thank yourself 3,6,12 months from now.

From Oct 2017 - Jan 2018 I reverse dieted (added calories slowly), implementing "Drago", our higher volume training cycle that most of you are currently on. The November picture was post Total Health Challenge.

Got a little off the eating routine over the holidays, but after checking in on my progress pics, the extra calories still seem to be going to the right places. From Oct 2017 - Jan 2018 I went from 198-209. Chest hair gains were a nice byproduct...

Keep it easy on yourself and take your progress pics in the same spot every day and don’t worry about it being perfect. Its just for you.

Let’s get signed up for the Total Health Challenge soon and build some healthy habits for the year!

April 2018 Powerlifting Competition & Testing Schedule

Below is our next planned GTS Team Powerlifting Competition.

Enroll ASAP as there's a 50 lifter cap! It's a short 1 day meet so we can all compete together! 

The Challenge Powerlifting Championship, Woodland Hills, California

When: Saturday, Apr 21, 2018
Start time: 10am
Where: Woodland Hills Athletic Club, 20971 Burbank Blvd, Woodland Hills, CA 91367, USA (map)
Entry form link

Limited to 50 lifters!

Please keep in mind the registration is only for the meet.  You will still need to be a member of the USPA.  Memberships will NOT be sold at the meet.  Purchase your annual membership at http://uspa.net/membership.html

Meet Director: Lord Elliott
Phone: 661-301-9981
Email: lord@uspa.net

Events: Full Power, bench only, deadlift only, Push-Pull
Category: Raw, Classic Raw, Single Ply, Multi Ply

Early weigh-in & Equipment Check: Friday from 10-11:30am and 5-630pm
No weigh-ins will be available on Saturday April 21, 2018
Rules briefing: 9am Saturday
Lifting starts: 10am Saturday

Lifter Classifications for Nationals/Worlds

2018 Drug Tested National Powerlifting, Benchpress, Deadlift Championship Qualifier with a Class 2 total. June 23-24, 2018 in Charleston, West Virginia 

2018 National Powerlifting, Benchpress, Deadlift Championships with a Master total. 
July 12-15, 2018 in Las Vegas. 

2018 Drug Tested IPL World Powerlifting, Benchpress, Deadlift Championship Qualifier with a Class 1 total, Nov 8-11, 2018. Las Vegas, Nevada

2018 IPL World Powerlifting, Benchpress, Deadlift Championship Qualifier with a Master total. Dec 6-9, 2018 in Moscow, Russia

USPA Men's Classification chart link  

USPA Women's Classification chart link  

Training Style Overview - Blend Movement, Powerlifting, Strength, Muscle - Game Time Strength (GTS) | Barbell Gym | El Segundo | Los Angeles |

Training Style Overview - Blend Movement, Powerlifting, Strength, Muscle
Game Time Strength (GTS) | Barbell Training & Coaching | El Segundo | Los Angeles |  

Video Transcript...
Been having a lot of discussions with people interested in our program lately. So for those of you interested in our program or currently in our program and want to understand more of the background, I figured I’d make a few videos discussing a bit more about our Training System… 

First, our program is rooted in the big powerlifting movements like squat, bench, deadlift...
We also layer in some bodybuilding style movements and programming because while its awesome to be strong, we’d also like to look strong.

So while powerlifting only addresses 3 big lifts (squat, bench, deadlift)… Our program aims add a little more balance to your training. So we teach a few more exercises and program in multiple squatting, lunging, deadlifting, pressing and rowing patterns. 

To get strong, you need to create a situation where you can progressively overload… so for example add more weight, more reps, more sets, reduced rest, etc… 

To make sure we are always progressing, we track everything meticulously, and teach you to track everything!

We use tools like barbells, dumbbells and kettlebells mainly because it’s easy to objectively measure improvement… and it’s stuff you can access pretty much anywhere. We don’t want you to be dependent on a particular machine, environment, classes, or a trainer... 

If we do our jobs right you should be able to do your training program from anywhere you can access barbells and dumbbells.

While our program is rooted in powerlifting movements, our goal is NOT necessarily to make you into a powerlifter. We want to get you strong but don’t want to add weight on the bar for the sake of adding weight on the bar. 

Our goal is to build quality movement patterns and set some form standards first. Then strengthen those movement patterns over time.  

This is for 2 reasons...
1. To minimize the risk of injury and prevent any gaps of time in your training
2. Its way easier to get stronger when you aren’t wasting energy in ugly, inefficient patterns.
I loved this analogy from Gray Cook… “Adding load to a movement pattern is like clicking the save button on a document.” It’s entirely possible to get really strong in poor movement patterns.  We’ve all seen the guy whose spine looks like its going to snap in half but “Hey, he’s strong right?!?!”.

So form first, then add load. If the load creates a situation where the form gets compromised, your coaching staff is here to keep you in check and adjust the program or the technique accordingly.

From an efficiency standpoint, it’s really easy to get strong if you’re throwing down a ton of calories… Mass moves mass. Adding body weight to your frame or getting fatter can improve strength. But our goal is to be strong relative to our body weight, so we encourage you to stay relatively lean. There might be periods of time where you’re slowly putting on muscle and we can set a tolerance level on fat gain... and other times where you’re slowly trimming off the fat while maintaining your strength.

So long story short, when you’re consistently training, working in efficient movement patterns and you progressively overload those patterns… magically you’ll get strong! At which point you’ll have the option of competing or testing your strength in a powerlifting competition. 

If you made it this far, thanks for watching/reading. In future videos I plan to talk some more about some of the nuances of our programming strategies, nutrition, exercise selection, etc. 
If this was helpful, let me know in the comments. This year I’m hoping to create more useful material for you!

See you in the gym!

- Coach J
 

Goal setting - Coach's personal strength and GTS goals for 2018!

Happy new year everyone! Let’s talk 2018 goals. I’ve always found if I say my goals out loud or write them down I have a higher likelihood of seeing it through!

Personal Strength Goals

I’m looking to hit the following post heart surgery personal records...

  • Squat 500 in competition
  • Bench 319 in competition
  • Deadlift 630 in competition
  • OHP 215 in the gym
  • While keeping BF under 10% on the hydrostatic

GTS Business Goals

I have some pretty lofty goals for this year I wanted to share with you!

1. Obviously keep trying to make the biggest impact I can and continue to grow our local in gym team as well as our online community.

2. I want to ensure all of you to feel a strong sense of connection to your team and coaches. I plan to build more of a social online presence in our Private Team Training Facebook Account so you can all see and share what you’re doing and working on, and we can all keep each other motivated and accountable. I also plan to allow non-GTS Athletes to request to join in the community. 

3. I want to get over my own insecurities about posting rough cut, raw video content so I can give provide you with more background and logic behind our exercise selection, program design, as well as get out tips, form corrections and frequently asked questions fast!

4. I’ve unfortunately been super busy sitting behind a computer developing programs and new projects...  so this year I really want to make it a point to work more directly with all of you. I plan to carve out more time on the floor, and offer monthly workshops for those looking for a refresher in the big lifts.

As an added bonus, I figured it would also be a great opportunity for you to share what you’re doing with your friends or coworkers and invite them to experience the nuances of our program and see first hand how hard you work!

Our next workshop will be Sat Jan 13th from 9-12 so make sure you sign up or share with your friends soon because I’m trying to limit it to 12 people. FREE for GTS athletes | $49 for Non GTS Athletes. Sign up at www.workshops.gametimestrength.com

5. Since the holiday season has us all out of routine... to get us re-motivated and engaged I’ll be hosting more training and nutrition challenges, as well as a free GTS Swag Give away which I’ll announce later this week.

We had a huge success with our first GTS Total Health Training and Nutrition challenge, and we’ll be running our second one starting on Jan 22nd. So sign up now at www.gtsTotalHealthChallenge.com

6. I’m also super excited to announce another cool project Adam and I have been working very hard on. We’re still in development and testing right now, but we’ll be launching a GTS Web and Mobile App that looks super sexy! We will have all new videos of all of our exercises and make it super easy to log workouts and see what everyone else is up to!

Ok, big year! Those are my goals, what are your 2018 goals? Share them in the comments or on Private Team Training Facebook Account… We can all keep each other accountable!

Ps. Testing out this teleprompter app to see if i like it which is why you see that watermark thing... I like it though, felt less awkward then usual in front of the camera.

Let's get after it!

GTS - Updates November Week 5 2017 - Los Angeles El Segundo Strength Barbell Training Gym and Coaching

 GTS Headquarters - 4 Star Gym - Downtown El Segundo, Los Angeles, CA

GTS Headquarters - 4 Star Gym - Downtown El Segundo, Los Angeles, CA


GTS Total Health Challenge Results

 Renee got Nike MetCons and you didn't! Congrats!

Renee got Nike MetCons and you didn't! Congrats!

 GTS Total Health Challenge Top 10 Finishers!

GTS Total Health Challenge Top 10 Finishers!

Our winner of the challenge was Renee with 114 points!

LeeAnn K finished in a close second with 110 points. 

Jerome Z in thirds with 107 points.

And TC B and Danielle W finished with 101 and 100 points.

I didn't announce this at the beginning of the challenge, but each of our top 3 finishers will win their choice of a GTS T-Shirt or Tank Top. And our winner, Renee, will be receiving a fresh pair of Nike Metcon's!

Check out a few of the weight loss achievements in the Athlete Celebrations.

Stay tuned for our next challenge in January 2018!


November Love

Huge congrats to Carlos and Ashley on their Thanksgiving engagement! #adorablecoupleaward #iwanttothrowupinmymouththeyaresocute

 She said yes incase you were curious...

She said yes incase you were curious...


With the Holiday Season in Full Swing...

 Syncronized deadlifts

Syncronized deadlifts

Let's face it, November and December are two of the most un-motivating training and nutrition months out of the year! Everything is stacked against you... due dates, parties, vacations, etc. BUT that's no excuse to give up on training and nutrition all together!

It took too long to build the training habit, don't let it go to waste!  Make it a priority to get in and do what you can! Some training is better than no training!


 Zoya squats deeper than you...

Zoya squats deeper than you...

50+? Low energy? History of back and knee pain? Sorry, nothing we can do about the age... but we can make you feel younger! Zoya’s back and knee pain disappeared after the first month and now has more energy and focus at work and tackling multi-day hiking trips around the globe! #50shadesofzoya


 Jaimes closing his eyes to savor the moment

Jaimes closing his eyes to savor the moment

GTS Athlete Celebrations

 Jason growing his wings

Jason growing his wings

A few GTS Athlete training highlights from this week:


 Gary jacking some steel with the morning crew

Gary jacking some steel with the morning crew

  • Chelsey P hit a PR of 245 on the deadlift, along with a huge 195/7 squat and a 125/2 bench!
  • Drew S easily completed 250/3 deadlift, 185/6 squat, and a 122.5/3 max rep day. New rep pr's in all 3 lifts! Congrats!
  • Zoya lost 5 lbs on the GTS Total Health Challenge
  • Maggie completed the GTS Total Health Challenge and lost a total of 60lbs since the birth of her second child.
  • TC lost 12 lbs on the GTS Total Health Challenge
  • Renee completed the GTS Total Health Challenge and has lost a total of 55+ lbs over the course of of the year.
  • LeeAnn lost 5 lbs on the challenge and 20 lbs total for the year.
  • Rob D lost 5 lbs on the challenge.
  • Justin K lost 8 lbs on the GTS Total Health Challenge
  • Danielle W dropped 3-4 lbs and achieved a new low on her body fat percentage. 

ONLY A FEW SPOTS LEFT!

GTS Barbell Strength Workshop - El Segundo Los Angeles Squat Bench Deadlift Press form.jpg

In this workshop we'll be reviewing all of the big compound barbell lifts (squat, bench, deadlift, press, row/pull patterns) and their variations. 

At the end of the workshop we'll have time for you to practice any lift of your choice and receive coaching feedback. 


GTS+Online+Training+Strength+Barbell+DB+KB+Coaching+System.JPG

At Game Time Strength our mission is to optimize movement, live lean, build muscle and get strong!  We provide personal training, group/team training and customized online program design for beginner, intermediate and advanced lifters and athletes. Our online training system serves athletes all over the globe!

Our local strength and barbell coaching service operates out of 4 Star Gym, the best 24 hour access strength gym in Los Angeles, serving all of the Beach Cities including Manhattan Beach, Hermosa Beach, Redondo Beach, El Segundo, Culver City, Venice, Inglewood, Hawthorne, LAX, Playa Del Rey, Marina Del Rey, Lawndale.

GTS- Updates November Week 3 2017 - Los Angeles El Segundo Strength Barbell Training Gym and Coaching

Vlad-54.jpg

GTS Total Health Challenge

 Top 10 Leaderboard after Week 3

Top 10 Leaderboard after Week 3

Just about done! 3 weeks of points logged! Great job everyone!

Wrapping up our fourth week and all of our participants seem to be doing really well.  New, healthier habits have been established, and strength/body composition has improved!

Shoutout to Renee, LeeAnn, Zoya, Danielle and Maggie for leading the charge!


Remembering Leland (Lee) Smith 

 GTS Athlete Leland (Lee) Smith

GTS Athlete Leland (Lee) Smith


Everyone's favorite training cycle... Drago...

 Hiro jacking that sweet steal

Hiro jacking that sweet steal

Many are sharing in the pain of this very challenging higher volume / hypertrophy based block of training. We're currently calling it "Drago"... because well... if they die, they die... 

Intensity is down quite a bit after our last strength phase, but volume is high and the gainz are real! Come share in the pain...

Some recent comments/feedback...

"difficult", "invigorating", "I'm beginning to look like Thor...", "why do you hate me?", "I've been feeling muscles I didn't even realize were there", "what did I do to you?", "I'm seeing pretty rapid results in body composition", "fun", "dreadful", "what did your parents do to you as a child?"... 


Athlete Celebrations - Game Time Strength Best El Segundo Los Angeles Strength Barbell Gym.JPG

GTS Athlete Celebrations

 Hiro and Chase working on hip engagement

Hiro and Chase working on hip engagement

A few GTS Athlete training highlights from this week:

 Joe having a good cry after watching the Notebook

Joe having a good cry after watching the Notebook

  • Amir had a great strength training cycle and was very excited to set a few new Personal Records. He finished with a 230 squat, 215 bench, and 315/2 deadlift!
  • Drew S set a big rep PR on the squat 170/10!
  • Rob D had huge PR's across the board with a 265/4 deadlift, 200/5 bench, and 215/7 squat!
  • Renee benched 125/1,1,1, squatted 145/1,1,1, and deadlifted 2 plates (225)!
  • Chase wrapped up his strength cycle finishing with a bunch of new rep PRs 235/4 squat, 185/5 bench, and 325/1 deadlift!
  • Kurt getting major PR's with a 225/4 Squat and 255/7 deadlift!
  • Congrats to Roland for setting new PR's with a 155/3 squat, 140/2 bench, and a 225/3 deadlift!

 

 

Welcome to new GTS Athletes Eddie, Alyssa, Jeff F and welcome back to Jorge M and Leah T! 

Make sure to give them a warm welcome if you see them around the gym or on our private Facebook Training Group!


Coming Soon... The GTS Barbell Workshop

workshop - Barbell strength squat bench deadlift press row pull - El Segundo Game Time Strength Los Angeles Seminar Training.JPG

We'll be sending out a link next week to a 3 hour Barbell Strength Workshop we'll be hosting at 4 Star Gym in El Segundo.

Date: December 9, 2017, 9-12pm

Cost: $49 (Free for GTS Athletes)

OPEN TO ALL - Limited spots available! 

In this workshop we'll be reviewing all of the big compound barbell lifts (squat, bench, deadlift, press, row/pull patterns) and their variations. 

At the end of the workshop we'll have time for you to practice any lift of your choice and receive coaching feedback. 


GTS+Online+Training+Strength+Barbell+DB+KB+Coaching+System.JPG

At Game Time Strength our mission is to optimize movement, live lean, build muscle and get strong!  We provide personal training, group/team training and customized online program design for beginner, intermediate and advanced lifters and athletes. Our online training system serves athletes all over the globe!

Our local strength and barbell coaching service operates out of 4 Star Gym, the best 24 hour access strength gym in Los Angeles, serving all of the Beach Cities including Manhattan Beach, Hermosa Beach, Redondo Beach, El Segundo, Culver City, Venice, Inglewood, Hawthorne, LAX, Playa Del Rey, Marina Del Rey, Lawndale.

GTS - Updates November Week 2 2017 - Los Angeles El Segundo Strength Barbell Training Gym and Coaching

 Coach Jason Kelske in Reno, Nevada teaching the Barbell Strength Coaching Workshop with the Nevada Physical Therapy Staff!

Coach Jason Kelske in Reno, Nevada teaching the Barbell Strength Coaching Workshop with the Nevada Physical Therapy Staff!

Nevada PT - Barbell Strength Workshop

Coach Jason recently flew out to Nevada Physical Therapy in Reno, Nevada to teach a workshop on barbell strength. Amazing facility and a really bright staff working on some cutting edge stuff! If you're in the Reno area, look them up!

Be on the lookout, we'll be hosting a 3 hour barbell workshop in El Segundo, CA to review all the main lifts in December! This will be open to current GTS Athletes, those just interested in a crash course, as well as local personal trainers in search of a methodology for teaching the barbell lifts to their clients.


GTS Total Health Challenge

 Top 10 Leaderboard after Week 2

Top 10 Leaderboard after Week 2

2 Weeks Down! Great job everyone!

Wrapping up our third week and all of our participants seem to be doing really well so far.  Kudos to Renee for having a perfect 60 point score for Week 1&2! LeeAnn and Megan are keeping it close with 56 and 54 points!


The Final Leg

Coach Dennis Sailing - GTS Game Time Strength - Barbell Strength Workshop - Physical Therapy - Reno Nevada - Rehab Strength Performance Los Angeles Coach.JPG

Dennis' Epic Journey

Coach Dennis and crew have recently departed Bermuda and making their way down to the British Virgin Islands! They are making great time, we should see him back in the gym soon!

Here's the Link if you want to see the GPS Tracker and follow them on their voyage to the Caribabean!


New Training Cycle... Drago...

TC - GTS Game Time Strength - Barbell Training Strength Coach Personal Trainer Lean Muscle Los Angeles El Segundo.JPG

Welcome to hell!

Our latest training cycle is a higher volume / hypertrophy based program which we're currently calling "Drago"... because well... if they die, they die... 

Intensity is down quite a bit after our last strength phase, but volume is high and the gainz are real! Come share in the pain...


Athlete Celebrations - Game Time Strength Best El Segundo Los Angeles Strength Barbell Gym.JPG

GTS Athlete Celebrations

 Congrats to David and Raquel on the birth of their son!

Congrats to David and Raquel on the birth of their son!

A few GTS Athlete training highlights from this week:

  • Congrats to David and Raquel on the birth of their son Matthew Clark Jackson. We are excited for him to chase his dad down and achieve a 600+ lb deadlift!
  • Great job to Renee for having a perfect 60 point score for Week 1&2 of the GTS Total Health Challenge! 
  • Congrats to LeeAnn and Megan H for keeping things close in the challenge and earning 56 and 54 points over the first two weeks!
  • Matt S dropped some bombs on the squat this week with 235/10 and 185/4 on the bench!
  • The rest of our athletes have been transitioning into a new volume / hypertrophy phase of training! 

GTS+Body+Fat+Test+Hydrostatic+Mobile+Los+Angeles+El+Segundo+Strength+Barbell+Gym+Coach+Personal+Training.png

REMINDER

HYDROSTATIC BODY FAT TESTING

@ Game Time Strength / 4 Star Gym

Weds Nov 15th | 7AM - 12PM

-->RESERVE YOUR SPOT NOW!!!<--


GTS+Online+Training+Strength+Barbell+DB+KB+Coaching+System.JPG

At Game Time Strength our mission is to optimize movement, live lean, build muscle and get strong!  We provide personal training, group/team training and customized online program design for beginner, intermediate and advanced lifters and athletes. Our online training system serves athletes all over the globe!

Our local strength and barbell coaching service operates out of 4 Star Gym, the best 24 hour access strength gym in Los Angeles, serving all of the Beach Cities including Manhattan Beach, Hermosa Beach, Redondo Beach, El Segundo, Culver City, Venice, Inglewood, Hawthorne, LAX, Playa Del Rey, Marina Del Rey, Lawndale.

GTS - Updates November Week 1 2017 - Los Angeles El Segundo Strength Barbell Training Gym and Coaching

Game Time Strength GTS Athlete Weekly Updates - Los Angeles El Segundo Barbell Strength Training Gym Coaching Personal Group Training.JPG

GTS Total Health Challenge

GTS TOTAL HEALTH Challenge - Submit score.JPG

Great first week! Congrats to all who participated!

Surviving Halloween has certainly been a challenge! Wrapping up our second week and all of our participants seem to be doing really well so far.  Kudos to Renee for having a perfect 30 point score for Week 1 and LeeAnn finishing in a close second with 28 points!


Coach Dennis Sets Sail

Dennis Game Time Stregth.jpg

THE PLAN-Dennis' Epic Journey

Coach Dennis recently departed from Megansett Harbor, MA near Martha's Vineyard heading toward Bermuda. After a quick pit stop they'll be on their way to the British Virgin Islands!

Here's the Link if you want to see the GPS Tracker and follow them on their voyage to the Caribabean!


Athlete Celebrations - Game Time Strength Best El Segundo Los Angeles Strength Barbell Gym.JPG

GTS Athlete Celebrations

 What will you do with your new found strength? Chelsey stayed strong through her Rock'n Roll Half Marathon!

What will you do with your new found strength? Chelsey stayed strong through her Rock'n Roll Half Marathon!

A few GTS Athlete training highlights from this week:

  • Chelsey P completed a half marathon while setting new personal records in her strength training!
  • Renee has officially lost 50 lbs and finished and leads after the first week on the GTS Total Health Challenge with a perfect 30 point score!
  • LeeAnn officially lost 20 lbs and has finished the first week of the challenge in second place with a score of 28 points!
  • Leah C has dropped 14 lbs since August while building her strength back up after her knee surger y. 
  • Kurt N had a huge testing day setting Personal Records in all 3 lifts... 220/4 squat, 250/5 deadlift, and a 205/3 bench!
  • Megan H hit a solid 235/5 on the deadlift and set Personal Records on both the squat and bench this training cycle.
  • Joe T completed a 325 deadlift, and a 305 squat! Both Personal Records!
  • MOB had a 210/2 bench, and a 375/2 deadlift!
  • Matt Furman killed this training cycle setting new records in all 3 lifts... 280/3 bench, 445/2 deadlift, and a 345/7 and 365/1 squat!! 
  • Drew Swalley squatted 155 for 12 reps!
  • Carlos deadlifted 260/3!
  • David Z demolished his bench testing day with 140/4!
  • Bert R finished his recent testing day with 275/4 squat, 250/3 Bench, and a 330/7 Deadlift!

GTS+Body+Fat+Test+Hydrostatic+Mobile+Los+Angeles+El+Segundo+Strength+Barbell+Gym+Coach+Personal+Training.png

REMINDER

HYDROSTATIC BODY FAT TESTING

@ Game Time Strength / 4 Star Gym

Weds Nov 15th | 7AM - 12PM

-->RESERVE YOUR SPOT NOW!!!<--


GTS+Online+Training+Strength+Barbell+DB+KB+Coaching+System.JPG

At Game Time Strength our mission is to optimize movement, live lean, build muscle and get strong!  We provide personal training, group/team training and customized online program design for beginner, intermediate and advanced lifters and athletes. Our online training system serves athletes all over the globe!

Our local strength and barbell coaching service operates out of 4 Star Gym, the best 24 hour access strength gym in Los Angeles, serving all of the Beach Cities including Manhattan Beach, Hermosa Beach, Redondo Beach, El Segundo, Culver City, Venice, Inglewood, Hawthorne, LAX, Playa Del Rey, Marina Del Rey, Lawndale.