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Old 11-16-2012, 09:29 AM   #511
Frances Ballesteros
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

I haven't worked with Rick because I'm far away and some people aren't willing to spend much money given the economic crisis. Either way, you can tell Rick is full of positive energy just by reading his comments. I get all psyched up just from reading his articles or facebook updates, even the comments he wrote here.

Bottom line, it's a good program and Rick does a great job at teaching it
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Old 11-16-2012, 03:13 PM   #512
Craig Freel
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Is anyone following the Golden Empire training at home? When I'm back to having a garage gym available, I was thinking about trying to do it. Not sure how hard it is by yourself, with more limited equipment.
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Old 11-17-2012, 06:39 PM   #513
Paulo Santos
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Great article about Rick:

http://www.thepostgame.com/blog/trai...h-powerlifting (WFS)
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Old 11-18-2012, 08:19 AM   #514
David Meverden
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

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Originally Posted by Craig Freel View Post
Is anyone following the Golden Empire training at home? When I'm back to having a garage gym available, I was thinking about trying to do it. Not sure how hard it is by yourself, with more limited equipment.
I'm doing a similar program in my backyard. I'm managing because I build stuff I need. The stuff listed below I consider more or less critical.

-Barbell, obviously.
-Bench, squat rack (cage preferably).
-Bands & a way to hook bands from the floor to your bar. Bonus if you can connect bands from the ceiling or the top of a rack.
-A cable setup that can be used for rows, tri extensions, and rear delt work. I am not a big fan of rowing exercises using barbells or dumbbells. Bonus points if you can do chest supported row. I build one with pulley's cable and galvanized pipe I got at the hardware store. Finding some kind of lat pulldown machine or multi station machine on Craigs List is also an option. Sometimes you can get those for cheap.

Bonus stuff that is great if you can get it:
-Sled & place to push and pull it. Very tempted to put this in the "critical" category. GE goes through times when they use it a lot.
-Dumbbells. I have some adjustable DB handles (the kind you put olympic plates on), but don't end up using them as often as I thought I would.
-Reverse hyper.
-A way to do heavy hamstring curling type exercise. This could be a glute ham developer. I've been doing bodyweight hamstring curls with a partner with a band looped around a bar overhead to help us out.
-45 degree back extension (this is next on my "to build" list)

That's my thoughts for now.
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Old 11-20-2012, 08:52 PM   #515
Lauren Croce
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Another nice article...
http://www.tabatatimes.com/accessory-work/
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Old 11-23-2012, 03:29 AM   #516
Larry Bruce
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

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Nice article. Kind of ended suddenly though.
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Old 11-27-2012, 10:50 AM   #517
Frances Ballesteros
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Phuck!

Finally my bench is moving up, key was triceps! specially for those who have long arms. Heavy RS/JM presse plus things like rolling extensions and high pulley extensions helped a lot. I'm almost doing triceps everyday, same with hamstrings.

Different volumen and intensity, some would say it's too much, but it works for me
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Old 11-28-2012, 10:37 PM   #518
Tim Nakashima
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

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Originally Posted by Frances Ballesteros View Post
Phuck!

Finally my bench is moving up, key was triceps! specially for those who have long arms. Heavy RS/JM presse plus things like rolling extensions and high pulley extensions helped a lot. I'm almost doing triceps everyday, same with hamstrings.

Different volumen and intensity, some would say it's too much, but it works for me
You're finally learning how to address your weaknesses! Good job Frances, keep it up! If any of your lifts are stalled out, you should be on suicide watch!

Just wanted to bring up another great article by Rick:
Ask Coach

When he talks about the "Friday Night Squat Show" it is no joke! I've been there first hand and got to experience it. The intensity is insane. The music blaring, the chalk in the air, the specific routine each guy has before approaching a max lift is just incredible. You try to stop one of them before a lift to ask a question or chit chat and you're gonna get thrown across the room. There's an internal rage that they turn on once stepping foot in the gym for Friday Squats. Once it's all said and done, they're all back to normal, nice guys. The mental approach, however, is something everyone can benefit from. PR's will be shattered!
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Old 11-29-2012, 08:41 AM   #519
Paulo Santos
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Frances, glad to hear it. Once you understand what your weaknesses are and you work on them, it really works. That is why it is so hard to make a one-size fits all template. It is best to learn and understand how the program works and taylor it for you.

One another note. I just wanted to update my progress. Earlier on in the year, I decided that I wanted to cut some bodyfat while at least maintain my strength, so I went on a little journey. I was able to get my bodyfat down under 15%, from around 20%, and I'm just as strong now at around 155# as I was when I was over 170#. I think I would be much stronger right now, but soccer season really put a hurting on me.

Now I definitely would like to bulk back up, but I'm not willing to gain much fat. That's why I'm trying the Carb Back-Loading to see if that will work.

My programming is now back to being as close to what I've learned for Rick. I did add the extra rest day because of my work schedule, and I actually like the extra rest day. I'm only doing MetCons 2 times in an 8 day period, but I'm actually feeling better now than before when I was killing myself doing 3-5 MetCons per week. The key is working smarter, not harder. The other day I did:

3 RFT:

200 Meter Run
21 Burpees
200 Meter Run
15 Wall Balls 20#
200 Meter Run
9 Russian Swings 2 Pood

I did it in 19:32 minutes. The best part is that I did it all unbroken. Burpees alone used to destroy me, but I was able to do all three rounds under 7 minutes, so I was very consistent on all 3 rounds. I also recently did Helen in 10:06 minutes, which is about a minute PR for me. So don't think that doing less MetCons will kill your cardio. Something simple as a 1 Mile Easy Run, or 1K Row post WOD, really makes a difference.
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Old 12-01-2012, 04:51 PM   #520
Greg Sheppard
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Day 1 in the books....Freaking UNBELIEVABLE!!!! That's all I have to say!
Rick is truly in a different class of coaches.
He will quickly find your weaknesses and teach you new movements to correct them. Can't wait for tomorrow!!!
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