Friday, December 30, 2011

12-29-11 4 Stage Lift Power Training

Another short workout.  Not too pleased with my habits lately, but tomorrow is a new day.  Here's the workout out:

Thursday, December 29, 2011

12-28-11 Heavy Events Training: WFD, Stone Put, and Hammer

I made my new 29# Weight For Distance Implement and finally got the opportunity to try it out.  Here is the video and results:

Monday, December 26, 2011

12-26-11 Squat Power Training

This is the first week of of the experiement.  Today's workout was a little short because my time was really limited.  Here's how it went:

Friday, December 23, 2011

12-23-11 4 Stage Lift Power Training

Fueled on Guiness and Cookies I push through another Week 0 workout.  Week 0 sucks!  That's me "Airing My Grievances" and now for the "Feats of Strength":

12-22-11 Upper Body Muscle Endurance Training

I am testing out this new program idea of zapping my muscle groups with varying types of muscular output training methods.  Tonight I implemented the endurance range of reps for my core exercises.  Here is what happened:

Wednesday, December 21, 2011

12-21-11 Squat Power Training

The next round of the experiment is under way.  This is week 0 in which I test out the exercises to make sure that the workouts are challenging enough.  Here's how this workout went:

Friday, December 16, 2011


I just finished my week long results testing phase to my Experiment: Weight vs. Strength program.  Here are the results:

Monday, December 12, 2011

Dissecting Strength: Q and A with Erik Eggers

Erik Eggers of Beast Training LLC ( ) was kind enough to sit down and answer some of my questions via email.  I really appreciated this opportunity to interview a professional of his caliber in the field of strength training.  Here's the questionairre:

Friday, December 9, 2011

Rest Phase

The Rest Phase begin prior to the Testing Week next week.  I will not be posting anything until then.  Try some of my favorite blogs on the side bar to get your fill.  Resting up to get the big gains next week.  Testing: Bench, Squat, Deads, Cleans, Military Press, 16# Stone Put, Braemar put, 17# Hammer, 35# Weight for Distance.  See you all next week!


Sponsored by:

Thursday, December 8, 2011

Making My Own Heat in the Frozen Cave of Strength

It was cold last night in the Cave of Strength.  Not completely ice, but as close as a human is willing to withstand.  It was a cold that chilled to the bone.  But I beat the cold during my cardio session.  Here's how:

Wednesday, December 7, 2011

12-07-11 Heavy Athletics Training: WFD, Stone Put, Hammer

Another day down the path to greatness.  Today I really felt a change in some of the throws I performed in the practice session.  Here's how it went:

The best BLOG you probably don't know about...

All of you who regularly follow my posts know that I share my routine with you as I experiment and that from time to time I try to drop some knowledge on you about science or lifting, but...

Tuesday, December 6, 2011

12-06-11 Upper Body Training Chains

This is day two of the switcheroo.  Doing okay with my body being a bit confused as to why my legs hurt before this upper body day, but confusion causes muscle explosions so I can dig that.  Here's the workout:

Monday, December 5, 2011

12-05-11 SQUATS!!! Training Chain Day

The Fates have spoken, by way of a flipping coin, and my routine has changed.  Now my lower body days will come first in the week.  I think this change is good.  Here's how the workout went - short and to the point:

Friday, December 2, 2011

12-02-11 Power Training Experiment - 4 Stage Lift

I tried out a power workout that I found on The Tight Tan Slacks of Dezso Ban that was a 4 stage lift that came from Olympic Lifter Mark Cameron.  Here's my attempt at performing this lift:

Thursday, December 1, 2011

12-01-11 Shoulder BLAST and Upper Body Chain Training

I decided to really hit my shoulders hard tonight, and then to finish the workout as scheduled.  This was by far the best workout of the week.  I feel sick to my stomach right now.  Here it is:

11-30-11 Events Training: Light Hammer, WFD, and Braemar

Not a very good day of events training.  I am not entirely certain why I was weak and lacking speed, but that fact remains: this practice straight up SUCKED!

Tuesday, November 29, 2011

11-29-11 Squat Training with Chains

Colder than I can remember today.  8 degrees Celsius in the Cave of Strength today.  Makes for a hard workout.  I could not stay warmed up and I can't squat in all those layers of clothes.  A rough workout:

Monday, November 28, 2011

11-28-11 Upper Body Workout w/ Chains

First day back in the gym after a week off and a Thanksgiving vacation full of bad foods(they tasted great though!).  I did some hiking and I will post field reports for you science people later.  So here is my workout:

Tuesday, November 22, 2011

11-22-11 Upper Body Training Chains

Quick workout!  Also last workout for the week...oh and the first one of the week too.  I am going out of town and will be away from the Cave Of Strength until Monday.

Friday, November 18, 2011


I was off a training day again.  I also was taking my wife to see Breaking Dawn, so I decided to get an early and late workout in.  Here's what happened:

Wednesday, November 16, 2011

11-16-11 Squat Training Chains

I missed yesterday's workout because I injured my calf muscle during a dream I had in the 1.5 hours I was able to sleep.  Yeah, a pretty hardcore dream I guess.  So today was my catch up day even though I event trained earlier.  Here it is:

11-16-11 Events Training: Light Hammer, Stone Put, Heavy Hammer

Today was the first practice for the Yuba Sutter Heavy Athletics Club.  Today focused on throwing events:

Monday, November 14, 2011

11-14-11 Upper Body Training Chains

This is the week in my workout cycle that I re-do weeks 1 through 3 with the addition of chains.  My chains are small and only add 15lbs., but it's enough to feel a difference.  Here's the workout:

Monday Morning Weight Update: 11-14-11

Monday Morning Weight Update for 11-14-11


Losing it slow and steady.  That way I can hold on to the strength and muscle while losing some body fat.  14lbs. to go till I get the goal of getting under 200lbs.  Then I begin my reign of havoc on the Highland Games Lightweight Division.

Keep Moving Foreward,

Sponsored by:

Friday, November 11, 2011

11-11-11 Events Training: 17# Hammer, 25# Braemar, 36# WFD

It was a gloomy day on the field, but I managed to put some good work into my events.  I am still not back to where I need to be, but I am sure I will be at my peak by April for the "meat" of the highland games season.

Thursday, November 10, 2011

11-10-11 Upper Body Training +

I was a little tight after throwing yesterday, but I made it through a pretty grueling workout.

Wednesday, November 9, 2011

11-09-11 Events Practice: Heavy Hammer, Open Stone, Weight For Distance

Finally have the time to get back into the groove of throwing.  Results were not the greatest, but you have to start somewhere...

Tuesday, November 8, 2011

11-08-11 Squat Training +

It was 9 degrees Celsius in the Cave at workout time.  That's enough to preserve a neanderthal!  Here's how I faired:

Monday, November 7, 2011

11-07-11 Upper Body Training

I got some good advice from Super Training Gym of Sacramento's Mark Bell(creator of POWER magazine) via Facebook today.  So I decided to implement some of his strategies for healthy shoulders into my workout:

Friday, November 4, 2011

11-04-11 Squat Training +

My kids enjoyed my workout today.  Sled training equals a free sled ride for my five children.  The workout goes as follows...

Thursday, November 3, 2011

11-03-11 Upper Body Training

Back in the gym after an illness...I was worried that I might be too weak to go through with it.  As it stands now I am one week behind on my experiment of Strength vs. Body Weight.  Oh well, here's how the workout went:

Wednesday, November 2, 2011

The World's Sickest Strongest Scientist

I have been sick since Sunday evening.  Today I still feel like my intestines are angry with me, but it's not as bad as the last few days.

Friday, October 28, 2011

10-28-11 Lower Body Workout : Self Destruct Mode

This morning I had to call my doctor's office to get the results of my blood work back.  The doc wasn't in, but the clerk said that my labs came back with my liver enzymes even more elevated than before and that I had to go get an ultrasound done on my abdomin.  Needless to say she had no other information to give me.  I hate being in the dark.  There is something wrong with me and no one can help me understand what the issue is, and that pisses me off!  So I decided to go workout:

Wednesday, October 26, 2011

10-26-11 Upper Body Training

Another workout during the day.  Another workout through fatigue.  Not bad all in all.  Here's what happened:

Tuesday, October 25, 2011

10-25-11 Squat Training

Today was a busy day so this was a p.m. workout.  Unfortunately I can not do sled work in the dark and quiet neighborhood.  I am totally wiped out from lack of sleep so here is how this workout went:

Monday, October 24, 2011

10-24-11 Upper Body Training +

Coming off a sick day yesterday I was really surprised I made it through the workout.  I finally remembered to bring a scale to weigh my sled: 62lbs.  So I need to add that to the numbers.  Here is the workout:

Monday Morning Weight Update: 10-24-11

Last monday I weighed myself in at 223.8lbs.  Last Monday is also when I made a solid decision to lose weight for my goal:

Friday, October 21, 2011

Death of a Legend

The great Gale Gillingham, father of Karl and Wade, died yesterday.  Gale, to me, was one of the Heroes of legend. reports on the death:

10-21-11 Power Training +

Holy crap!!!  My legs are toasted and roasted!  This workout was almost a complete body failure...

Wednesday, October 19, 2011

10-19-11 Upper Body Training

My decent into darkness and madness begins.  Here is the 2nd upper body workout of Week 1:

Tuesday, October 18, 2011

10-18-11 Squat Training +

DOMS(Delayed Onset Muscle Soreness) is painful, but I am introducing a new muscle thrasher: IOMF(Immediate Onset Muscle Fatigue).  This workout inspired my discovery...

Monday, October 17, 2011

10-17-11 Upper Body Training

Day time upper body training.  It was a good workout with an overall complete workout the way I wish they would all end up.  Here it is:

Nor Cal Bodybuilding Championship Show: Alpha Bodz Recap

This is a little late, but here is an UPDATE on the bodybuilders I have been following:  Alpha Bodz Athletic Club!

Friday, October 14, 2011

10-14-11 Squat Day

Squat day again.  Today I was able to get through a good workout durning the day time.

Thursday, October 13, 2011

Upper Body Training 10-13-11

I was able to get my training in during the day light hours today.  I will try to workout in the morning from now on, and then I will do cardio at night.

Wednesday, October 12, 2011

2011 Reebok Crossfit Championship: The Fittest on Earth

I watched the 2011 Reebok Crossfit Championship tonight.  I must say I was really impressed.  Crossfit is training of the future my friends and this event was evidence.

CAVE OF STRENGTH : Before and After Photos

Some photos of the NEW AND IMPROVED CAVE OF STRENGTH!  I bet you wished you trained here!

Strength vs. Weight Experiment Data : Dead Lift and Power Clean

Tonight was the last night of recording initial data.  Here are the numbers...

Tuesday, October 11, 2011

Update: Experment data to be collected and a good video

I remodeled the Cave of Strength this last Friday and physically exhausted myself to a point where getting my data for dead lift and power cleans would not have been a true test.  I added wood floors and painted...the Cave is a little more friendly now.

Friday, October 7, 2011

Strength vs. Weight Experiment Data : Incline Bench

Tonight's data recording session was for the incline bench press max test.  Again the Cave of Strength was cold at 14 degrees Celsius.  I only got two working sets in, but here are the results:

Thursday, October 6, 2011

Science: Feather River Fish Hatchery

Today my daughter's fourth grade class went on a field trip to the Feather River Fish Hatchery in Oroville, Ca.  I tagged along to learn a little bit of ecology on fish.

Wednesday, October 5, 2011

Strength vs. Weight Experiment Data : Squat

Second round of tests for this experiment are for the max weight for Squats.  Temperature of the Cave of Strength was a chilly 15 degrees Celsius(59 degrees Farenheit).  Prior to performing squats I warmed my body up by jogging for 5 minutes.  Here are the results:

Strength vs. Weight Experiment Data : Bench and Military Press

Strength versus Weight Experiment:
Recorded Data from 10/04/11 for Bench Press and Military Press

Tuesday, October 4, 2011

Experiment: Strength versus Weight

Next up for the World's Strongest Scientist: Physical Strength versus Body Weight.  Being the World's Strongest Scientist also means being the world's largest Guinea Pig.

Monday, October 3, 2011

New Affiliate Program for the World's Strongest Scientist

The World's Strongest Scientist has joined with Perform Better to create an affiliation. 

Wednesday, September 28, 2011

Pineapple Power!

I love pineapple.  I didn't used to, but as my tastes matured I learned to love the flavor of fresh pineapple.  Pineapple is a staple in our diet in the Miller household.  I began to wonder if all that pineapple was really good nutritionally and here's what I found...

Tuesday, September 27, 2011

Archives Repost: Arcata Community Forest and Smith River 7-29-11 thru 8-1-11

This is revisiting my last exploration excursion this summer at the end of July and begining of August.  I had my own children and nephews and niece.  These hiking trips are excuses for my team and I to get out and discover the world around us.

Injury Report 09-27-11

My back is not that messed up.  I feel relatively good.  It is stiff if I sit for too long, but I think I can bypass a doctor's visit if I rest.  So this week will only be cardio in the gym with some GRIPPER work.

Monday, September 26, 2011

09-26-11 Injury

I tweaked my back a little yesterday.  It's painful, but at a level that I can manage.  Training through an injury is possible.  Is it always a good idea?  Of course not.  Everyone is different, and every injury is different.  Here is a run down on what my injury is and what I plan on doing until it's healed.

Friday, September 23, 2011

09-23-11 Power Clean DAY

Yes, an entire workout dedicated to power cleans...but not what you might be expecting.  Yes I did power cleans, but there was something else that made this "Power Clean Day".

Thursday, September 22, 2011

09-21-11 Incline Bench Chain Training

This workout started out with a twinge in my bicep.  I have, somehow, injured my bicep through the course of the day.  I noticed the pain when I picked up my 25lbs. daughter to put her down for a nap this afternoon.  I put a compression sleeve on for the workout and it seemed to help.  I am hoping that the pain will be gone by Friday's power training.

Wednesday, September 21, 2011

09-20-11 Squat Chain Day

I'm watching Craig Ferguson and his tag line of his opening jingle is "Tomorrow's just a future yesterday!"  Kinda like that.  Anyways...on with the muscle building!  This was the workout I had been waiting for, the workout that breaks me out of the funk I had been in(and yes "funk" is a scientific term).

Monday, September 19, 2011

09-19-11 Bench Press: Stress Day

I had an extremely stressful day today.  Life is testing me on all fronts: financially, at work, while coaching, with my family, and physically.  I had approximately 20 minutes to bench press today so that I didn't skip a day.  Here are the results...

World's Strongest Man Finalists!

Lets see how my predictions held up!

Friday, September 16, 2011

09-16-11 Pansy Chain Training

Seriously readers....this one sucked.  I ate like crap yesterday and today...I mean REALLY bad.  The food I consumed had a serious negative effect on my training.  I had no energy and no drive.  This post may be a waste of a read, but if I did not post then I would not be conducting true scientific reporting.  In science, whether the outcome agrees or disagrees with our desired result, we still must report!  So here is one of the worst workouts ever.

World's Strongest Man is ON!

Here is the offical events schedule poster provided by World's Strongest Man and METRX!

Thursday, September 15, 2011

09-14-11 Upper Body 2 Chain Training

Not much to say, except I need to get to sleep earlier than this...

ONE LAST REP: "Coming Undone" by Korn
**Makes me want to run into a room full of bad guys and start selling knuckle sandwiches**

Wednesday, September 14, 2011

Blog Boost: Chaid Aichs Training Log on EliteFTS

Chad Aichs posted a HUGE training log on and I think everyone needs to read it and take his advice.  He planned out training programs, and you don't get that for free everyday, people!

I'm such a good scientist that they come to me!

On my way back into the house last night from the Cave of Strength I found this little guy waiting for me on my mail box.

09-13-11 Squat Chain Training

I am feeling so much stronger on the second round of this three week micro-cycle of training.  Even with 15lbs. of chains added to my original program weights.  I feel really good about tonight's workout as one that I will be able to look back on as the turning point to returning myself to proper form.

ONE LAST REP: "One Day" by Matisyahu feat. Akon
**Funny...the things that get me going...hmmm...whatever works!**

Tuesday, September 13, 2011

09-12-11 Upper Body Chain Training

This begins the second round of my micro-cycle of training.  This round will have chains added to the major lifts.  The chains are 15lbs.

Friday, September 9, 2011

09-09-11 Power Training

I was feeling strong prior to the workout so I felt like moving up some weight for my hang cleans.  Here is how that went...

Thursday, September 8, 2011

09-07-11 Return of the Incline: Upper Body Training Strikes Back

Ok, so I am definately a nerd.  That blog post title alone says it.  But I also may be a bit OCD.  I decided to remodel my Cave of Strength tonight before working out(aka "moving crap around").  I moved my power rack, my incline, and my weight stacks around for about 30 minutes.  End Result: I can resume heavy incline bench press!

Wednesday, September 7, 2011

Dissecting Strength: Q and A with Chad Aichs

I met Chad Aichs at the Sac Valley Highland Games a few years back.  He probably doesn't remember me, but he seemed like a cool cat and was very nice to all of us B level throwers.  I looked him up on the internet and found out that this man has to be the strongest individual I have ever met in person.  So I stalked...I mean found him on Facebook and befriended him.  He agreed to answer some questions through email.  A BIG THANKS TO A BIG MAN!  I really appreciate your time and effort in this questionairre Chad.

Here it is, the very FIRST "Dissecting Strength Q and A" segment with special guest Chad Aichs.

09-06-11 Squat SHOCK Training

Same shocking scheme for my squat day as the upper body day.  A new thing I am going to do is post the "One Last Rep Song" for each training session.  This is the song that inspired me to push, got me jacked to push through pain, or just flat out sent me subliminal messages that only a weenie would quit now.

Monday, September 5, 2011

09-05-11 Upper Body SHOCK Training

I call it shock training because the pyramid, or progression, is not up or down.  I bounce from high to low rep, and then back again.

Leucine - Amino Acid of Champions

Leucine is a branch-chain amino acid.  Muscular Development Magazine has several snippets on the wonder Amino in October's issue.  The magazine states that Leucine promotes protein synthesis and prevents muscle damage.  Here are the facts from

Saturday, September 3, 2011

09-03-11 Power Training

Cleans and Deads.  One sounds good, the other sounds bad.  Trust me...neither are fun.

Friday, September 2, 2011

09-02-11 Upper Body Work

I had the opportunity to really train my incline with a barbell today.  I went to workout with the River Valley Falcons Frosh Football team.  So the first part of my workout was at 3:45p.m. and then I finished my workout at 8:15p.m.  It was a little different, but I can see the good and the bad in doing the workouts this way.

Wednesday, August 31, 2011

08-31-11 Squat Day

Second week in the micro-cycle program.  Increased intensity and decreased volume.  Killed...
But, I still made it through most of the workout.  Had one little tweak in the last set of squats that was a little too much for me at 11pm., so I cut out the last rep in hopes that the little tweak does not land me on my back for the entire week.

Tuesday, August 30, 2011

2011 World's Strongest Man - Men Who Will Show Us Their Strength

Here are the grouping and the events for said groupings.  I love WSM and strongman events and this year is looking good as far as the events go...hopefully all the contestants remain healthy.

Monday, August 29, 2011

08-29-11 Big Bench Day

This is my version of Big Bench day.  May not be as hardcore as others, but it works for me!  This is a new day in a new week of my micro-cycle.  My workout was short because I had to make time to watch wrestling with my children.

Sunday, August 28, 2011

Why we lift...

I tweeted this in a series of tweets a long time ago.  I was reading books that were supposed to help one sort out their life.  "The Alchemist" is NOT a book on alchemy per se, but a book about one's destiny for sure.

08-27-11 Upper Body

I'm not a fan of this training day.  It's too weak right now.  I wish I had a way to make room for inclines with the barbell, because this dumbell stuff is not cutting it(specially since I only have 50lbs. dumbells).  Well, here goes nothing...

Friday, August 26, 2011

08-26-11 Squat Day

I don't just call this "Leg Day", because that does not do it justice.  Almost everyone I know hates squats.  I respect and fear them.  Like an ancient aztec warrior sacrificing to the gods, I pay homage to the squats once a week.  So I named my leg training day "Squat Day" to remember who is the king of lifts...the squat!  I had a pretty good workout.  My numbers are fairly unimpressive as of this moment, but I will improve.

Wednesday, August 24, 2011

The Alchemy of Strength Training

Alchemy is a form of science that has been practiced for hundreds of years.  Alchemy is the root of chemistry and several other sciences.  The point of alchemy was to convert lead to gold or to find the elixir that would prolong one's life.  The alchemist dedicated his life to find the philosopher's stone, that which would change the lead or create the elixir.  The search for the philosopher's stone in alchemy is called the Opus Magnum, or the "Great Work".  In the life of an athlete the philosopher's stone is training.  Am I saying that training should consume one's life?

Yahoo!Sports' take on my favorite Bodybuilding food: The Sweet Potato


This is a repost from Yahoo!Sports.  I take no credit for this post, but I thought everyone should hear about my favorite slow carb.  It is a great article on the sweet potato, it directly applies to my audience, and I do give my regards to Lisa White the author as she has made my mouth water...

Monday, August 22, 2011

08-22-11 Upper Body Training

I had a good session in the Cave of Strength(my garage gym). I feel good, and I think I did well as far as endurance in the lifts went. First benching session on my new workout experiment.

Sunday, August 21, 2011

Off Days

Taking a day off from training and cardio is great. I am feeling recovered and that little bit of soreness that reminds me of the work I've done. But it makes me wonder...

Some of the strongest dudes in history...Neanderthals...did they take days off? I hardly think that they could living in such a harsh environment.

Genetics, genetics, genetics...

Genes. Inherited characteristics that are either physically displayed or involved in the innner workings of the body. Your DNA defines you. What is contained in your genetic material may in fact decide for you if you will be a marathon runner or a power lifter.

Sara C.P. Williams wrote an article for Science NOW online magazine that shows that a MISSING gene in lab rats led to those rats running six times longer than the control group on a nightly basis.

Saturday, August 20, 2011


I am the ultimate okie rigging strength trainer. I like my home made contraptions. Some of you may have heard of the TRX system, well this is the TR-LEX system.

08-20-11 Power Training

First time back with the power movements. Wasn't fun, but I pulled through.  I have a lot of work to do to get back to form.  Maybe I'll make another run at that B class at the Sac Valley Games.

Friday, August 19, 2011

08 - 19 - 11 Upper Body Training

First session back since my daughter's week in the hospital and my sickness that followed from sleeping on the hospital floor. Not my best out put, but still a strong effort.

Undiscovered Talent

A friend of mine has a really cool thing going on in Marysville, Ca. He is part of Alpha Bodz Athletic Club. Now you may be saying that a training club for a bunch of guys that are typical gym rat body builders is not anything new. But this one is different.

Sunday, August 14, 2011

A New Blog: A Fusion of Two Halves of One Man

Many people that know me do not know that I regularly post two two blogs I write: The Amateur Biologist and The Struggle for Strength. Not because I was hiding my two passions or that I was embarrassed to be smart and strong, but I never publically posted these two blogs because I was sure no one would care.