Training Log
Back to Basics Training Update
You don't get more basic than this!
This cycle is all about getting back to basics.
I love just using simple, heavy, basic, barbell movements couple with good ole bodyweight training!
Here’s a quick training update for days 3 and 4 of this cycle as well a good training tune!
Back to Basics Wk 1 – Day 3
1 – Sandbag Clean 3×5
2a – Bent Over Row 3×6
2b – Flat DB Press 3×10,9,7
3a – Pullups 3xsubmax
3b – Dips 3xsubmax
Conditioning (4rds)
Eight 20/10 intervals alternating burpees and sledge hammer swings.
Back to Basics Wk 1 – Day 4
1 – Deadlift 6×10,8,6,4,4,4
2a – Zercher Squat 3×8
2b – Leg Raises 3×20
3 – DB Split Squat 3x5ea.
Time to head over the new spot and start tearing down a wall to it ready to build beasts in Richmond, VA!
I’ll get some good before video and post it later.
Success, how bad do you want it?
The lease is signed.
The keys have been turned over.
This is something I’ve wanted to for a long, long time. I’ve had some tough times over the last year or so. Some of them of my own doing and mindset, some just dumb luck.
I can’t think about that stuff any longer. It’s in the past. The future is now.
On Monday I got the keys to the future home of Real World Strength and Conditioning. For months, I’ve been laying the ground work. I’ve been networking with club coaches, parents, and athletes themselves. There is much clean up and set up to do but I hope to have the doors open very soon.
Here is a great watch on success and wanting it so bad you’ll do anything!
What are your thoughts on what it takes to be successful? Drop a comment and let me know.
Here’s a little training update for you as well. Like I said, I’m going back to basics!
Back to basics Wk 1 – Day 2
1 – Squat 4×5 (ascending)
2a – Walking Lunges 3×20
2b – GHD Situps 3×20
3a – Good Mornings 3×8
3b – Hanging Leg Raises.
This morning I hit some hill sprints for a little conditioning. I like getting some type of sprinting in after my squat days. It helps loosen me up and aids in recovery.
Back to Basics…Again!
Last week I read this great post from Jason Ferruggia about the keys for beginners to make consistent gains.
I got me thinking about going back to basics again. Over the last couple months I’ve incorporated a lot of olympic and combo lifts.
Although I never really stray too far from the basics, I think it’s time to really get back to the basics. It will be a steady diet of heavy pressing, pulling, squatting, and tons of bodyweight work.
Like I said, not really too different from what I’ve been doing over the last few months but in order to reach my goals it’s time to get busy! I’ve always had the best results with keeping it basic so let’s see what happens!
Back to Basics Wk 1 – Day 1
1 – Clean/Press 3×8,6,4,4 (ascending)
2 – Bench Press ( max reps w/90% of BW) x5
3a – Chins 3xsubmax
3b – Pushups 3xsubmax
Conditioning – 5rds for time
4a – Burpee x10
4b – Thick Rope Slams x20
4c – Box Jump x5
4d – Sledge Swings x20
Great session after a week of deloading!
Doin’ Work on Labor Day!…
…Well sort of!
After hitting it crazy hard the last three week, blasting away at my lower body 4-5 days per week in some form or another, it’s time for lets the joints rest.
After doing so much lower body work, I actually feel really good. However, I’ve learned over the years that you jsimply cannot pound away on your joints week after week and expect to progress. On my deload weeks, I prefer to keep the training short and sweet!
Deload and reload!
Below are last Friday’s and this week’s first recovery training session.
Get Strong(er) Wk 8 – Deload #1
I rocked a brutal DB complex. It was 6 rds, increasing the reps on each round from 5 all the to 10 on the last rounds. The last 3 sets were brutal my legs, lungs, and forearms were begging me to drop the weight but I refused.
Just because it’s a deload week doesn’t mean you can’t put a little work in!
1a – DB Deadlift
1b – Bent Over Row
1c – High Pull
1d – DB Front Squat
1e – DB Thruster
1f – RDL
Give it a shot and let me know what you think.
Get Strong(er) Wk 7 – Day 4
1 – Deadlift 8×10,8,6,3,3,3,1,1
2a – DB Walking Lunges 3×20
2b – Abs 3×20
5rds for time
3a – SB Shoulder x6
3b – Burpee x10
3c – Sledgehammer Swings 3×10(l/r)
I crushed last week’s time by almost 45 seconds!
Upper Body Crusher
Olympic lifting is not my strong suit. However, I’m determined to get better.
This training cycle I’ve been hitting a lot of oly lifts. My form isn’t the greatest but it steadily improving.
It’s all about improvement and attacking your weaknesses.
Have a plan and purpose when you train. Otherwise, your training will suck and you’ll never reach your goals.
Get Strong(er) Week 7 – Day 3
1 – Hang Snatch 5×6,6,6,3,3
2a – Flat DB Press 5×10,9,7,6,6
2b – GHD Situps 5×20
3a – Recline Row 4xsubmax
3b – Dip 4xsubmax
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