Posts Tagged ‘1a’
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!
Minimalist Training Wk 4 – Day 1
I hope you had a great 4th of July weekend. My 4th included plenty of fun, food, and fireworks with friends and family. A lot of folks had the day off from work. Some may have even taken the day off from training. Not me! I got after it. I love training on holidays especially after a couple of days with plenty of good food in my system. I have tons of energy on these days. Check out my latest training session. It’s the same as the previous 3 weeks but I often talk about destroying records and that’s just what I did yesterday.
Keep killing it guys!
Minimalist Training Wk 4 – Day 1
1a – Barbell Clean + Throw 5×5
1b – Burpee/Broad Jump Combo 5×5
2a – Zercher Squats 3×6
2b – Sandbag Cleans 3×6
3a – Pushups 3xsubmax
3b – Chins 3xsubmax
On Sunday the 4th I hit a wicked conditioning circuit. I warmed up with 10 hill sprints then killed the following circuit:
5rds for time
Burpees – 10
Battling Rope (various waves) – 30 seconds
Sledge Swings 10 L/R
Minimalist Full Body Training Wk 2 – Day 1
Talk about minimalist training, Conan pushed a log for 20 years and look what happened to him!
Happy Father’s Day to all the dads out there!
Yeah, I know it was yesterday but better late than never right? I hope your Father’s Day was as good as mine. I woke up early played a little golf with my dad then came home and relaxed the rest of the day with my wife and son. It was a much needed rest day after kicking it up notch beginning a new training phase.
As I mentioned in my last post, I’ve started training outside in my little 17′x10′ shed. It’s awesome! It’s hot, muggy, sweaty, dirty, and nasty, just the way training should be! Out there, there it’s no excuses training at it’s best.
So, check out my training session from this morning then check out this awesome rant from my man Zach Even-Esh. It’s just too priceless not to share!
Full Body Training Wk 2 – Day 1
1a – Barbell Clean + Throw 5×6
1b – Burpee + Broad Jump 5×5
2a – Zercher Squat 3×8
2b – Sandbag Clean 3×5
3a – Chins 3xsubmax
3b – Pushups 3xsubmax
3c – GHR situps 3×15
THE END
by Zach Even-Esh
My last workout which I e mailed to you got me a lot of heat, not just literally, bit via cry baby e mails.
If you recall, I spoke about my workout with no water, and the garage door shut with the warehouse being hot as hell.
Because of all the complaints regarding how unsafe this is and that others will follow this and possibly hurt themselves I decided it is best to STOP training in such a dangerous manner.
I would HATE to see people getting mentally tougher.
I mean, now that I think about it, people are tough enough.
I will remove my article from the Blog, The Pussification of America…..
I will instead be part of the problem, as my “solutions” are too difficult and are life threatening.
I apologize if I ever caused you to sweat, strain or work outside your comfort zone. I must have been on strange drugs at the time, causing me to think and act in unsafe manners.
I apologize if I ever told you that sending text messages, checking your hair or popping zits in the mirror during your “workout” and in between sets of leg extensions was wrong.
Please – STOP working so hard. You will hurt yourself!
Squats are going to hurt your back and will ruin your knees!!!
The Bench Press will KILL your shoulders. I suggest using the smith machine and if the smith machine is not available then a GREAT substitute would be the pec deck machine.
If your gym does not have air conditioning, END your membership and find a gym that has air conditioning!
Do NOT be so insane or crazy to think that you can work out in temperatures greater than 70 degrees.
It is unsafe and unhealthy.
You will dehydrate and end up in the hospital.
If you are in high school and about to prepare for Football, have your parents organize a group and
write a letter to the principal, the superintendent of schools, the head coach and to the state regarding the need for air conditioning while training.
With double sessions approaching, you should be able to nap between workouts and have a perfectly balanced meal provided so you can optimally recover for the 2nd session of the day.
Water breaks should be given every 6 minutes and 24 seconds as this is the EXACT time your heart rate is likely to exceed 175 BPM which is EXTREMELY dangerous!
If the air temperature is beyond 84.6 degrees, organize your teammates and hold a “Player’s Strike” demanding a day off as the heat can be too tough on the body AND your mind. YOU deserve BETTER!
After EVERY practice go to the trainer and get a deep tissue massage for 20 minutes, followed by a contrast shower, alternating hot / cold water every 30 seconds.
The towels provided to you should be 100% Egyptian Cotton and the ladies who pat you dry should be 5′10″ with blonde hair, Scandinavian or Swedish for best results.
These rules should apply for ALL sports and ALL military.
Those of you who are Spec Ops in the Military, please have your Commanding Officer read this.
Print this out for him so he can read this daily.
During your long runs or specialty training missions through jungles there should be water stations set up and rest areas so you can replenish and rehydrate your body. This is EXACTLY what will happen during a REAL war and it is time to start preparing the RIGHT way!
Optimally, each water station should be 1.2 miles apart for best results. Every third water station should have a massage therapist on staff to massage your calves and feet to alleviate any discomfort or pain you may be experiencing.
The military will be moving away from REAL application and training in the REAL elements. Rather than jungle training the military will be renting NFL Football stadiums and creating mock Jungles.
The trees will be fake and the streams you cross will be created from high end pool manufacturers, loaded with deadly fish such as Guppies and Gold Fish. The snakes will not be poisonous, instead, they will be garter snakes, rented from local pet stores.
Wild Life will be rented from local pet shops and returned every night.
Soldiers in training will be allowed 1 break per every 45 minutes of training last no longer than 6.17 minutes
and no less than 3.12 minutes.
This will allow sufficient time to check facebook messages, check your e mail and call loved ones.
The Underground Strength Gym is closed as of June 20th, 2010. ALL equipment will be donated to the local scrap yard as our equipment has been deemed to dangerous for ALL people of the human race.
I can be reached for consultation at various gyms throughout NJ such as LA Fitness, Retro Fitness and Work Out World – I’m gonna keep Jersey Strong, brothers!
Lead from the front.
–Z–
The Strength Shed and Full Body Training
For about the last week I’ve been training exclusively at home. In preparation for opening my own warehouse gym, I’ve started stockpiling equipment. Last week I picked up a squat rack, 2 barbells, about 400lbs of free weights, dip station, and a ton of floor mats. It was a steal at only $200 for EVERYTHING! I felt like I had won the lottery when I found this stash!
I’ve set up everything in my shed which luckily provided enough room for everything. So I guess you could could say I have a “strength” shed instead of a tool shed. In addition to the above equipment, I have ton’s of sandbags, bumers, thick rope, and homemade sleds. So, I have everything at home to get to beast status! Below is what my new full body training cycle looks like.
Full Body Training Wk 1 – Day 1
1a – Power Clean + Throw 5×6
1b – Burpee + Broad Jump 5×5
2a – Zercher Squat 3×6
2b – Sandbag Clean 3×4
3a – Recline Rope Climb 3×10
3b – Pushup 3xsubmax
Full Body Training Wk 1 – Day 2
1 – Clean/Press 5×5
2a – BB Walking Lunge 3×16
2b – DB Floor Press 3×7
3a – Pullup 3xsubmax
3b – GHR Situp 3×15
3c – Dips 3xsubmax
This training phase will be simply but crazy deadly. In between I’ll throw in tons of GPP and conditioning to stay lean and mean while killing it in the “strength” shed!
Sandbag Complexes
Sandbags aren't just for dudes!
I love sandbags!
They are a great tool to mix in with your regular training. Sandbags will make your whole body strong, from you core to your grip.
Today I decided to do a full body workout with just sandags. Rather than do the traditional sets and reps workout, I decided to thrown in some complexes to mix things up a little bit.
A complex is a series of exercises done consecutively without putting down your implement. Complexes can be done with barbells, dumbbells, sandbags, med balls, etc. A complex must be at least two exercises but can include as many as you want. Your only limit is your imagination.
Check out my sandbag complex workout I put together this morning and let me know what you think.
The whole workout looked like this:
Complex #1
1a. Clean – 5 reps
1b. Squat – 5 reps
1c. Overhead Press – 5 reps
1d. Reverse Lunge – 5 reps ea. leg
I did 3 rds with 70lb bag and 2 rounds with the 95lb bag.
Complex #2
2a. Shoulder – 5 reps ea. side
2b. Squat – 10 reps
(for this one I shouldered the bag, squatted down and returned the bag to the ground for a total of 5 reps shouldered, and 10 squats)
For good measure I finished with 5 rounds of 20 sledge swings (10 ea. side) and 20 reps of band curls and triceps extension.
What’s your favorite complex? I can be sandbag, barbell, dumbbell, or whatever.
Let’s hear it!
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