Well, it seems I have survived the zombie apocalypse (survival of the fittest bishes!) and haven’t been able to squeeze out a post for the blog in what seems like an eternity.  Sometimes things like life and zombies get in the way but that doesn’t mean your goals are derailed.  It just means that you have to overcome a few obstacles before you can get back on track.

Like I mentioned a few weeks ago, between moving, getting engaged, starting a new position at MyoForce, writing for BuiltLean.com, and hitting up the Fitness Summit in Kansas City last weekend I have had little to no free time to blog it up.  One of the things that became apparently clear to me is that life is similar to training in the respect that when you keep adding things you MUST take something out.  In this case it was blogging since I am my own boss and although I find pleasure in writing for my site, I don’t get paid to do it.

This is actually the first time I have been logged in to my site in a few weeks and of course I had to check my site stats and surprisingly enough I still get hundreds of visitors per day!  I have received several emails with questions on posts and others thanking me for the information I provide. I started this blog almost 2 years ago to the day and am still amazed that I get the traffic I do.  It is very humbling.

Now that you know where I’m coming from I wanted to share some of my thoughts for the website going forward, what really goes down at a Fitness Summit, and a little of my own training (which has been sporadic at best).  For those of you who would rather watch paint dry than hear me ramble about those things avert your eyes and wait for next week’s post.  Spoiler: It.  Is.  Awesome.

Between all this time away, my new position at MyoForce and having the opportunity to speak with some very bright coaches I have been thinking about which direction I want to take my writing.  Even though I haven’t been writing doesn’t mean I haven’t been reading, in fact I have been reading a ton.  More books than blogs lately since most of the information is recycled anyways.  What I realized is that my posts were no different which lays down the big question: What am I good at that I can do different?

I am a coach, a personal trainer, I specialize in strength and corrective exercise and I am realizing that I LOVE to read research.  This is what I am passionate about.  This is my life.  This is what I will revolve my writing around for Bergeron Performance blog 2.0.  BOOM!  (<-Has Sam Leahey trademarked that yet?  I don’t care, I’m using it.)

Although I have been thinking about these things for a while, I was inspired by many of the coaches that I had the opportunity to speak with at The Fitness Summit.  For all my non-fitness professional readers who have been asking me what exactly goes down at a fitness conference, no, we don’t work out all day and have salads for dinner.  We have gallons of Muscle Milk!

Kidding, but seriously the Summit not only had some great speakers from all over the industry there were some great side conversations throughout the day and at night while we had our salads.  By salads I mean BBQ, burgers and beer.  C’mon, do you really think we would skip BBQ in Kansas City?

Lou SchulerEric Cressey, Nick Tumminello, Alan Aragon, and Bret Contreras had phenomenal presentations but the real value was meeting up with friends from the interwebz, networking with some of the best coaches in the field, hearing what’s going on in the industry, and watching Rog Law front squat everyone in the lobby.  Seriously, that really happened!

I hate to drop names but here goes, I had the opportunity to hang out with the presenters, Jon Goodman, JC Deen, Rog Law, John Romaniello, Mike T. Nelson, Jen Sinkler, Dave Dellanave, Hey Joob, and of course “The” Deep Zanzarakiya.  Not to mention tons of other great coaches in the field.

Between sharing a room with Jon Goodman and chatting about his new book and internet successes and listening to Bret Contreras talk about his research during lunch I got to thinking about my own internet endeavors.   Needless to say, I got some work to do and a good amount of research to catch up on.  Bret’s Fitness Research Review is a great place to start.

But enough about that for now and on to what those of you who have read this far are really interested in, my own training.  I hate to admit it but during these past few weeks any and all training efforts on my end have fallen to the wayside.  But in every experience there is a lesson and these lessons will only make you better.

Getting busy has allowed me to not only see some of the restrictions that my clients face but to understand how to train the necessities with minimal time.  I had originally planned to compete in June to dominate a 500lb dl at under 181lbs but the stress of life and dieting down zapped my strength.  I had a few conversations that made me realize that after competing regularly for 2 years it was high time I take a break.

I went from 4 days of strength training and 1 day of GPP down to 2-3 days of strength and 1-2 days of GPP.  I nixed the big 3 temporarily to give my body a much needed rest and added in some kettlebells and vanity exercises which I haven’t done much of in a year or so.  To keep it simple (and keep my sanity) I bumped up the intensity and decreased the length of my workouts.

Just seeing if your paying attention.  I’m sure your done hearing me ramble so here is what my training week looks like (roughly):

MONDAY – Upper Body

A1) Barbell Bench 3×6

A2) Corrective/Stretch

B1) Dumbbell Bench 4×8

B2) Weighted Pullup 4×8

C1) Chest Supported Row 3×8

C2) Landmine 3×5/side

D) Battleropes alternating max + 10 slams

E1) Pec Deck 3x 10-12

E2) Sidelying Ext Rot. 3×10

TUESDAY – Lower Body

A1) Barbell RLESS 4×8/side

A2) Corrective/Stretch

B1) Heavy Kettlebell Swings – 4×20

B2) Fatgrip DB Carries – 4x20yds

C) Goodmornings – 3×8

D) Ab-wheel Rollouts 3×12



KB Clean and Press Ladder (1L + 1R, 2L + 2R……5L + 5R) x 5 = 75reps/side

FRIDAY – Full Body + Brogramming

A1) Trapbar Deadlift 5, 5, 3, 3, 1

A2) Corrective/Stretch

B1) Barbell Hip Thrust 3×8

B2) DB Bicep Curls 3×10/side  *I call this the “buns n guns combo”

C1) Fatgrip Chinups

C2) Rope Tricep Pressdown

C3) 45lb Plate Crunches


Stair Sprints @ Harvard Stadium x 10


There you have it, my summer training split.  I’m sure I’m missing a few things but for the most part there is rhyme and reason and I cover most of my bases.  The hardest part for me was going from 4-5 days down to 2-3 days of strength training.  The GPP days are completely optional and some days I opt to go for a short 1-2mile jog instead.  I bench on Monday, do biceps curls and rock some crunches.  What of it?

Oh yeah, and happy Memorial Day everyone!

Written by Steve