Posts Tagged ‘2b’
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!
Death Squats
I’ve decided to step my game up.
I’ve mentioned before about my love/hate relationship with squats.
Well, today I did it. I rocked the death squats.
If you haven’t tried this test of manhood, I suggest you give it a go!
It’s pretty simple! Load up the bar and knock out 20+ reps without racking the bar. They’re called death squats for a reason!
When you are finished you legs are like jello, your core, upper/lower back, shoulders, are on fire. Simply put, death squats attack your entire body!
This isn’t just for fun! I have a specific goal in mind. I want to work my way up to 1.5X my bodyweight. After that, who knows!
Check out today’s training session as well as some good death squat training tunes! Today’s session was simple and brutal.
Get Strong(er) Wk 5 – Day 2
1 – Squat 3×8,6,4 (ascending) 1×20
2a – RDL 5×5
2b – GHD Situps 3×15
2c – Hanging Legs Raises 2×15
Tomorrow I’ll be hitting up some hill and stair sprints!
And now for the tunes!
Focus, Focus, Focus!
Today was not my greatest training session in the world. In actuality it probably was a pretty good one by normal standards but hey, I’m not trying to be normal. My numbers were up from last week but I just wasn’t feeling it.
I felt like my focus wasn’t where it should’ve been. I can’t put my finger on it but it definitely wasn’t up to snuff. Why am I tell you this?
Bad training session suck. There are no two ways about it. However, you cannot dwell on it. You’re going to have your good days and your bad days. It’s all about pushing through those bad days and doing some work. Don’t kill yourself (like I usually d0, it’s one of my many faults) because of a tough session. Just tell yourself you’re going to bring the pain to the iron the next time you get a chance. Use your recovery time to refuel and refocus for the next session.
Train hard and keep killing out there!
Minimalist Training Wk 3 Day 2
1 – Clean/Press 5×5,5,3,3,3
2a – Barbell Walking Lunge 3x16ea.
2b – DB Floor Press 3×10,10,8
3a – Pullups 3xsubmax
3b – Dips 3xsubmax
Beat the heat! Don’t let it beat you!
It’s going to be at least 100 degrees here in Richmond, VA today. It will be over 100 tomorrow. I train outside and in my strength shed that’s more like a Guantanamo Bay hot box! Honestly, I wouldn’t have it any other way. The old school gym I grew up training in had no AC in the summer.
I remember coming in after working construction during the summers and loving it. There was one huge fan but that was it. It was the type of environment that made you bring 2-3 shirts to train. So, as you can see very early on I got used to the heat and welcomed it.
Now some will probably get pissed and comment how unsafe training in such an environment is for you. I say stop being such a cry baby and DO WORK! You aren’t going to get any more jacked or ripped or whatever your goal is by whining about the heat. Like NIKE says “just do it!”
The iron won’t lift itself!
Today it was brutal in the strength shed. It was at least 85 degrees when I started and it was AWESOME!
Minimalist Training Wk 2 – Day 2
1 – Clean/Press 5×5
2a – BB Walking Lunge 3×20
2b – DB Floor Press 3×8
2c – Hanging Leg Raises 3×8
3a – Pullups – 3xsubmax
3b – Dips 3xsubmax
I finished off with a little gun show for good measure.
Crank up the tunes and kick the iron and the heat’s a**!
Full Body Training: Wk 7 – Day 1
Alright, last heavy week in this 8 week cycle. It was time to get after it this morning with some heavy deadlifting. I must say I’ve enjoyed this training cycle more than I originally thought I would. I hadn’t hit full body sessions in such a long time I didn’t know what to expect. However, it’s been awesome. My strength on all my lifts have gone up, some more than others, and I’ve added some lean muscle while getting leaner at the same time. It’s hard to argue with those results but I still want more!!!
Take a look at what I rocked this a.m.
1 – Deadlift 5×3,3,1,1,1
2a – Zercher Squat 3×5
2b – DB Snatch 3x7ea.
3a – DB Incline Press 3×10,8,6
3b – Neutral Grip Pullups 3xsubmax
3c – DBL KB Swings 3×30
Quick and dirty! That’s how I like it. Pushing the pace keeps me focused and hungry!
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