Archive for April 2010
Deadlifts, Zercher Squats, and KB Swings – Full Body Training Log: Wk 3 – Day 1
Lots of posterior chain work today. This is the 3rd week of this new mini training cycle. Next week I’ll go on a little deload where I’ll keep the volume the same or slightly lower but I’ll back the weights down just a tad to allow myself some time to recover to hit it even harder during the next mini cycle.
Tomorrow I’ll do some GPP/conditioning work to keep the metabolism burning and work out some of the soreness. I’m already feeling some battling ropes and sledge hammer work!
Week 3 – Day 1
1 – Deadlift 5×3
2a – Zercher Squat 3×5
2b – DB Snatch 3x5ea
3a – Ring Pushups 3xsubmax
3b – Pullups 3xsubmax
3c- Dbl KB Swings 3×25
The weight is going up and I’m feeling stronger every training session. I need to get my hands on some heavier KBs.
Gotta keep killin’ it and hitting it hard SON!
If you have an questions, comments, or feedback just leave me a comment below and I’ll be sure to respond.
Full Body Training Log: Wk 2 – Day 3
Ahh squat day!
Everyone knows the squat is king. It’s not my best lift but I love getting under the bar and putting in the work. Squatting takes a sort of mental toughness that other lifts do not. You have this bar on your back that you have to dominate or it will dominate you. If you technique isn’t tight you won’t be successful, so it’s a constant battle!
I used to hit squats at the beginning of the week but for this training cycle I decided to make them the last lift of the week. It’s been tough but I feel it’s keeping me mentally focused, paying more attention to my other lifting sessions, rest and recovery.
Here is week 2, day 3…
1 – Squat 5×5,5,5,3,3
2a – DB Split Squats 3x6ea
2b – Sandbag Cleans 3×8
2c – Handstand Pushups 3×4
3a – Incline DB Press 3×8,7,6
3b – Weighted Chins 3×10,8,8
3c – KB Thursters 3×15
I’m seeing great results so far. My strength levels are going up and I’m leaning out a little as well. I felt a lot better this week in terms of recovery. Last week was such a shock that I was dragging a little by the time I got to day 3.
I can’t wait to get back at it tomorrow!
Full Body Training Log: Wk 2 – Day 2
Today was a max push day. Everything felt great. My bench is still my weakest lift but I’m determined to get those numbers up.
Since I’ve switched up my training my metabolism has been raging the last 10 days. It’s a great feeling. I know I’m getting stronger as well as lean and mean!
1 – Bench 5×5
2a – Military Press 3×6
2b – 1 arm Rows 3x15ea.
3a – Weighted Dips 3×10
3b – Barbell Walking Lunge 3×20
3c – Burpee 3×10
Like I said things are progressing quite nicely.
As always I’d love to get your thoughts and feedback, the more interaction, the better this site will be.
Let’s hear it!
Nobody said getting stronger was easy
What did you do this weekend?
Usually my weekends are for rest, recovery, and spending time with my family. However, this weekend was a working weekend. I spent about 13 hours with a pitch fork, rake, and wheel barrow, spreading mulch. No, I’m not trying to brag. This work had to be done, plus yard work and landscaping is therapeutic for me.
Moving as much mulch as I needed to, took it’s toll. My whole body was on fire Saturday and Sunday night. So what’s the point you of this post you ask?
Well, today I woke up at 4:45am for my first training group. After that, I usually train and combined with all the lifting and moving I did this weekend it would’ve been easy for me to just say forget it!
My whole body was tired and I could barely keep my eyes open as I began warming up. I decided to push forward. Hell, nobody said getting stronger was easy.
I went from almost bagging my training session to having one of the best I’ve had in a while.
You see I have training goals (hopefully you do too) and I wasn’t about to let a few sore and tired muscles to stand in my way.
It’s the no excuses creed for me and I encourage you to follow it as well. Once you adopt this mindset all of your training goals will be within reach.
Below is the training session I hit this morning. As you’ll see, it was pretty much a continuation of this weekend’s activity.
Full Body Training Log: Wk 2 – Day 1
1 – Deadlift 5×5,5,5,3,3
2a – Zercher Squat 3×6
2b – DB Snatch 3x8ea.
3a – Ring Pushups 3xsubmax
3b – Nuetral Grip Pullups 3xsubmax
3c – Dbl KB Swings 3×20
It’s the same as last week but I’m aiming for consistency and adding strength with this training cycle. For the most part, all of my numbers went up which really surprised me. Once I got going, I was in a training zone, focused and determined to out do last week’s session.
Like I said, NO EXCUSES!
Full Body Training Log Wk 1 – Day 3
Just finished up the first week of the new training cycle and I feel great. My body is a little tight but not sore. However, I suspect as the weights and intensity increase that will change. Day 3 is max squat day. I’ve never been a great squatter but I think my power and drive out of the hole is getting better. I also added something back into my training today that I should’ve been including more consistently.
Handstand pushups were on the menu today and boy did they taste good! If you’re looking for a movement that will help you develop rock solid, bowling ball shoulders, then you need to do these. Give them a shot and I know since you guys are crazy for training like me, you’ll love them.
Week 1 Day 3
1 – Squat 5×5
2a – SB Clean 3×6
2b – DB Split Squat 3x5ea
2c – Handstand Pushups 3×3-4
3a -Incline Chest Press 3×6
3b – Weighted Chins 3 x 10, 8, 8
3c – KB Thrusters 3×15
I’ll be switching out the split squats for bulgarian (BB) splits squats next week. I rolled my ankle a couple weeks back and its still a little tender. I can’t wait to get back to those.
Overall, I’m thrilled with the first week of this cycle.
As always any comments or feedback would be greatly appreciated.
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