Steve’s Log- Tuesday June 24th, 2014

Today is our squat day so Don, Corey and I set up some bands to the bar and got ready to do some speed work. The rep scheme we decided on was 6 sets of 3 reps but I wanted to really emphasize speed so I decided that I would add some incentive to go fast and decided to time our triples with a stop watch. You would be surprised how fast you can bang out three reps when you are trying to beat your own and your partner’s best time on each set. We did our first set with no timer and timed the next five sets. Our times looked something like this:


We would normally squat fast but not nearly this fast. In order to do the set that fast they all have got to be done in on breath. It was funny to hear me screaming cues out at the guys, “Don’t breath! Go! Faster! Stop fucking trying to breath! I know, I’m an awesome coach aren’t I? You can see by my last set I cheated my ass off by red lighting the start a little trying to dip into the three second range.

In case anyone out there wants to hear an entire hour of me telling stories mostly about my childhood and cursing way too much I was featured on my buddy Steve Simeone’s podcast.  Simeone is a hilarious stand up comic who used to be a member here at Iron Sport. He has since big timed us by moving to Hollywood and surprisingly he’s not sucking dicks for money, he’s actually making a living out of comedy. He’s making all of us proud.

I also recorded a new Steve Selfie Strength Tip today, Enjoy. http://

7 Responses to “Steve’s Log- Tuesday June 24th, 2014”

  1. Will June 25, 2014 at 6:26 pm #

    Steve, loved the latest strength tip. Would you ever put bands on for front squats? Or is that asking for a mouth full of broken teeth? Combining Ironsport with strongman and looking to not thrash my lower back three times a week with squats, deadlifts, and implements.

    • Steve Pulcinella June 25, 2014 at 6:34 pm #

      I’ve seen guys do banded front squats. To me it seems like a death sentence because I have a hard enough time holding the bar into position. But give it a try if you want.

      • Will June 25, 2014 at 6:37 pm #

        If you had to swap a squat variant in for low bar back squats, what would you do? Or would you say “low back be damned” and do them anyway? My deadlift needs the rep work, otherwise I would do as you’ve told me to in the past and alternate deadlift with front squats.

        • Steve Pulcinella June 25, 2014 at 6:38 pm #

          It really all depends. If you are a competitive powerlifter I would never suggest removing a competition lift.

          • Will June 25, 2014 at 6:51 pm #

            Amateur strongman though?

  2. Steve Pulcinella June 25, 2014 at 7:07 pm #

    For a strongman you could go with heavy good mornings or heavy front squats. Maybe try cycling a different kind of squat variant every week. You are a strongman so you don’t have to worry about your competition squat at all. Just get strong.

    • Will June 25, 2014 at 7:35 pm #

      Roger that, thanks. 2.5 cycles in to Ironsport so far, already seen a +30lb jump on my squat and +20lb on the bench, +15 on the log too.

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