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Old 05-03-2013, 01:06 PM   #811
Kevin McKinley
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Does Rick still intend to release the program? I'd like to see the entire template.
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Old 05-06-2013, 01:53 PM   #812
Tim Nakashima
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Well we wrapped up 3 days with Rick, it was incredible once again!

Friday was phase 2 for the guys who went to the phase 1 seminar last year. It was just as good, if not better than the first one! After attending the first seminar, you might wonder what else he can show you, but there was still a TON of new information. We learned how to continue further advancing our progress by tweaking the program even more, adjusting volume, using new insanely difficult exercises in a ton of different ways, and a myriad of other useful information. He also pointed out some new weaknesses and why they were present, giving us some cues to really get the message home. He could also tell our mindset had changed when we approached whatever he through at us, which was true. We were crushing PR's once again by the 100's. We have all been training with a new intensity and focus since the last seminar which has brought us great success.

Saturday and Sunday was phase one for a new group of people. It's amazing seeing the transformation in each person, the way they approach the max lifts and push through the "drama zone" during warrior training and watching them set 100lb PR's and beyond. We had a 700lb+ squat and deadlift on the same day! We even had a gym owner from another box attend the phase 1 and he could see first hand what a difference it was watching us (those from my gym who went through phase 2) breeze through warrior training along with him and the phase one group, while they were grinding it out painfully. Now he's REALLY interested in having Rick go to his gym to do a seminar. The program works, and it works insanely well!

Kevin, as far as I know, he's still working out some kinks in how exactly he wants to release it and getting some minor details worked out to make it extremely user friendly (dummy proof).

If you have the opportunity, get to a seminar.
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Old 05-07-2013, 09:02 AM   #813
Tristan Lang
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

What do you guys do for lats? Rick emphasized that we're going to really want to exaggerate the extension and flexion of the lats, which results in having the elbows really far back when the lats are in flexion. I've got the following, and any additional exercises would be appreciated, thanks!

-Chest supported row (various handles and rep schemes, I can add bands to these too...these honestly feel the most effective to me)
-Band pulldowns (seemed like these were good for the 15-20 rep range)
-Pullovers (DB and BB, but these seem to target triceps more for me...)
-Band rows (I tried seated cable rows and it was kind of tough to get the deep lat flexion that I think I'm looking for)
-Yates rows

Lats are a big area that I need to focus on, so the hard part for me is coming up with enough exercises to fill my #3 and one or two of my #4/5/6, while still keeping it mixed up on a regular basis.
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Old 05-08-2013, 07:24 AM   #814
Paulo Santos
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Quote:
Originally Posted by Tristan Lang View Post
What do you guys do for lats? Rick emphasized that we're going to really want to exaggerate the extension and flexion of the lats, which results in having the elbows really far back when the lats are in flexion. I've got the following, and any additional exercises would be appreciated, thanks!

-Chest supported row (various handles and rep schemes, I can add bands to these too...these honestly feel the most effective to me)
-Band pulldowns (seemed like these were good for the 15-20 rep range)
-Pullovers (DB and BB, but these seem to target triceps more for me...)
-Band rows (I tried seated cable rows and it was kind of tough to get the deep lat flexion that I think I'm looking for)
-Yates rows

Lats are a big area that I need to focus on, so the hard part for me is coming up with enough exercises to fill my #3 and one or two of my #4/5/6, while still keeping it mixed up on a regular basis.
I like to do Chest Supported Rows, Yates Rows, Kroc Rows, and Seated Cable Rows. For the #5, I like to do Pullups or Lat Pulldowns.
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Old 05-08-2013, 08:23 AM   #815
Kevin Benson
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

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Originally Posted by Paulo Santos View Post
I like to do Chest Supported Rows, Yates Rows, Kroc Rows, and Seated Cable Rows. For the #5, I like to do Pullups or Lat Pulldowns.
I second doing Kroc rows. Did them a couple times a week when I was on 5/3/1 and their a great back and grip developer. I need to put them back into my training as I haven't been doing them much and my grip has suffered.
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Old 05-12-2013, 10:50 AM   #816
Adrienne Lee
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

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Originally Posted by Tim Nakashima View Post
If you have the opportunity, get to a seminar.
TL;DR
I understand that you might not be sure if you want to go if there's a seminar in your area (because of cost or distance), but it's worth it. You will learn tons and you won't regret it. It might even change your life (I'm serious).


Longer post:
I wholeheartedly agree with Tim. I don't post to online forums very much, but I believe strongly enough that this is worth sharing about.

I went to the seminar at Tim's training facility last weekend. This past week, I have been thinking about the seminar almost nonstop - mostly about how I can replicate last weekend in my own training, because I NEED to. After experiencing that, there's no going back. Plotting how I can continue to feel that "high" that I felt directly after the seminar, and still feel even a week after it ended. Guess it's like taking crack for the first time and now I need to have it again (not that I would know..I promise!).

I think going to a seminar has the potential to change your life. That sounds corny, but I'm so much more motivated and excited to train and to explore my athletic potential. I was training toward lofty goals before, which kept me very motivated, but now my goals have expanded, and in turn my motivation has increased. Nothing terribly specific, just, it's like my world has widened somehow.. I wonder, "How far can I go?" That's an exciting thought.

Another example of how this seminar was life-changing / my reaction: "Whoa, this weekend was awesome! Man, my training environment is not going to cut it. I need to make a change in my life." (commence furious planning to change life) BTW, thanks to Tim and his crew for hosting - Bakersfield wasn't exactly at the top of my list of places to move to, but now I would just to train with those people.

The seminar exposed my weaknesses, and it helped me discover some strengths I wasn't sure I had. Now I know I do, which is a good feeling (to know that I can rely on them being there). I also know what I need to work on, and I'm sure I'll discover even more weaknesses as I go on. Basically, I learned a lot about myself. I'm always trying to increase my self-awareness, so I'm really thankful for this.

Honestly, I wasn't sure if it was going to be worth it to go, mostly because it ain't cheap. But now I think that I can't really put a price on all I got out of it.

If you go, make sure you go there excited, with an open/positive mind and attitude. Not because what you'll learn is crazy/off the wall or anything - it is all very sensible - but just because this is a good mindset for life in general, and sometimes we need a reminder.

Rick also says that he won't give an athlete a weight s/he can't handle (and we handled some heavy weight, relative to our abilities of course). It helped me to know this, so that I went for each lift or movement with confidence that I could do it. So, have no fear!

On a personal level, one of my favorite parts was when I lifted 30# over my previous DL max. I did get the tiniest bit of help off the ground, but after that it was all me. I surprised myself with the big increase over my max when I train alone. I also did it with a bum lower back, so I know I could lift even more, without any assistance to boot. (pretty cool feeling) But this just attests to how much of an impact your training environment makes - people, facility, music..overall level of intensity.

Rick is the real deal, very genuine. He really means it when he gives out his contact info and tells everyone to use it. That's the kind of person you want to have more of in your life.
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Old 05-19-2013, 02:31 PM   #817
Courtney Green
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Hey Adrienne! Nice seeing you on the boards!

@ Tim Nakashima: I lol'd at the "drama zone" statement. When I started at UA, I was pretty notorious for "drama" as Rick calls it when things got tough (all the yelling out, etc.). This is usually encouraged at Crossfit gyms! Lol. So I've had to retrain myself to keep it to myself (unless I'm going for a max squat, of course).

Things are really starting to take off in my training. This past week I believe was the best week I've had. It was the most volume I've handled so far yet my body feels great (yay for recovery!). I'm more and more fired up when I train, with maybe the exception of Friday evening as I was pretty carb depleted by then (yay for weekly carb refeeds!). But even Friday evening was a solid night.

If any of you get the chance to come up and train at UA, definitely try to make it out on a Friday night. It's our Max Effort Lower day and the energy is amazing. Everyone gets pumped up, it's crazy intense, and you'll find yourself busting through old maxes. It's a great environment and a whole heck of a lot better than being at the globo gym waiting for that couple to stop making out on your squat rack . I don't miss the old gym at all!
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Old 05-20-2013, 10:16 AM   #818
Mike Kelley
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Having a good few days

Board press...265 (up 10)

Back squat 335...then 345 (up 20)

Might have mentioned the next few already...

255 behind the neck jerk, up 10

Snatch 190, up 5 (this is more of a technique thing...when I fix it, I'll be at 200+)

Push jerk, 225 (up 20)

Things were down a bit...now they're going back up (most things come and go in waves)
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Old 05-23-2013, 08:01 PM   #819
William Miller
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Not a bad couple of weeks. I hit a 5# PR on my OH press, a 10# PR on my squat, a 15# PR on my DL, and a 15# PR on my 3RM bench.
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Old 05-24-2013, 07:56 PM   #820
Lauren Croce
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Another typical Friday night at Ultimate Advantage. The PR's just don't stop. Friday night is always ME lower. Tonight, there was probably 15 guys, all with various experience. Most of us were deadlifting, and a handful of guys were squatting. Rick was running around like crazy, making sure we were all hitting our lifts. He was bouncing back and forth between four different racks and cages, lighting everyone up. Rick simply will not let you fail. And if you do, he instantly identifies the problem, forces you to correct it, and everyone gets it on their second attempt. I pulled 335# from the floor - a 20# PR. I'll take it... for now. That's the thing with Rick and his Ultimate Advantage program - you can PR, and still never be satisfied. He always demands the best out of you.

It's always an interesting time when we get new blood joining our "Friday Night Squat Show." Rick always pushes these new kids way past their previous PR's - and anyone who has attended one of his seminars can attest to this as well! Tonight was one of these nights. A high school football player showed up, thinking he knew how to squat. And I'm sure he can out-squat all the kids on his team. But he was easily outlifted by kids much smaller than him, simply because his form was terrible! Rick demands perfect form every time and will get ALL OVER YOU if you try and cheat yourself. It's frustrating at the time, but it will only make you better, faster, stronger.

If you are ANYWHERE near Middletown, NY, you NEED to get to Rick's on a Friday night. It will change the way you think about lifting, and especially about getting yourself fired up to lift. You will be shocked at how much weight you can handle, simply by changing your mindset. If you're interested in pushing yourself, send me a message and I'll put you in touch with Rick.
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