29 Apr Training Log: 4/25/2026
Paying to Play
One of the questions I still get all the time is, “Brian, do you still do the Big 3 every day?” The answer is yes. Absolutely yes. After all these years, after the world records, after the surgeries, after rebuilding my back and helping thousands of people do the same, I still come back to the fundamentals. I still do my rolling side planks. I still do my bird dogs. I still do my McGill curl-ups. The reason is simple: you have to pay to play.
Longevity is earned through consistency, not shortcuts. People want to believe there’s some magic point where you become bulletproof and never have to revisit the basics again. That’s not how this works. The athletes who last the longest are usually the ones who stay disciplined with the simple things long after everyone else stops doing them.
Owning the Basics
I opened with some lock clamshells and moved into parts of the Big 3. Nothing flashy. Nothing complicated. Just foundational work that keeps the hips, core, and spine working together the way they’re supposed to.
From there I went into glute squeezes and then into my McGill curl-up progression. One thing I always emphasize is sequencing. Watch closely and you’ll notice I lift the elbows first, then stiffen the torso, and only then bring the head, neck, and sternum off the floor. That matters. The goal isn’t mindlessly moving around. The goal is creating stiffness and control while breathing behind the shield. That’s a huge distinction.
I also worked through some modified dead bugs. These are a great option for people who need strong anterior core work without beating up the lower back. You don’t always need more load. Sometimes you need better positioning and better control.
Rebuilding Capacity
After the core work, I moved into some incline pressing. I haven’t done incline bench consistently in a long time, so this was more about rebuilding capacity than testing strength. I worked up to 225 for a top set after progressing through higher-rep work first.
That’s something people overlook all the time. They want to jump immediately to maximal loading without building the foundation underneath it. Capacity matters. Tissue tolerance matters. Work capacity matters. Sometimes smart training means checking your ego and rebuilding patiently. That’s how you stay in the game.
Using Tension the Right Way
I also spent time on wall sits using our upcoming Power Rack Strength mini bands. We were experimenting with different levels of tension through the quads and adductors while maintaining position and stiffness.
Then I moved into lateral monster walks with the heavy band. Simple movement, huge payoff. Glute medius work, hip stability, and better pelvic control are things many people desperately need, especially those with cranky backs and unstable movement patterns. From there I went over to one of my favorite machine pressing setups.
I wrapped a band around the machine to create accommodating resistance through the lockout. Most machines get significantly easier near the top of the movement. Adding the band keeps constant tension on the chest and pressing musculature throughout the entire range. Little adjustments like that can completely change the effectiveness of an exercise.
One of the Most Useful Exercises for Spine Health
One of the staples of the session was the TRX row. In my opinion, this is one of the most useful upper-body exercises you can do, especially if you’re dealing with a spine injury history. You can scale it endlessly, adjust body position, challenge stiffness, and train the upper back without excessive spinal loading.
We actually have our own row straps coming soon through Power Rack Strength. I spent months trying to beat them up and destroy them during testing and couldn’t do it. That matters to me. If my name goes on something, it has to hold up under real training.
Finishing with Asymmetrical Carries
I finished the session with asymmetrical carries using a heavier load on one side. Carries are one of the best ways to teach the body how to create stiffness while moving. The uneven load forces the torso to resist lateral collapse while maintaining alignment and position.
This is real-world strength. Not fake gym strength. Not social media strength. Actual usable strength and resilience. At the end of the day, that’s still the goal for me after all these years: build a body that performs, lasts, and stays resilient for the long haul.
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