Posts Tagged ‘Bb’
Get Strong(er) Wk 1 – Day 1
Time to get strong(er) folks!
Last week was a much needed deload week. I attacked this training session with focus and passion. Hell, is there really any other way?
With some business stuff coming into focus and looking better and better I was pumped to train.
This training cycle I’m going back to a 4-day split with 2 upper days and 2 lower days. It’s a split I’ve had some success with in the past but this time the focus will be strictly on pushing and pulling heavy sh*t! These sessions will be short and sweet but highly intense and effective!
It’s also time to ramp up the nutrition. I’ve given up the grains and I’m going paleo/primal. Nothing but leans meats, fruits, and tons of veggies and good fats. I still thrown in the occasional legume and sweet potato but that’s about it!
Below is what Day 1 looked liked:
1 – Clean/Press 5×5,5,5,3,3
2a – Flat DB Press 3×8
2b – BB Bent Over Row 3×8
3a – Chins 3xsubmax
3b – Pushups 3xsubmax
Conditioning – max rounds in 20 minutes:
1 – Sandbag Thruster – 5
2 – Burpees – 10
3 – Thick Rope Slams – 20
4 – Box Jump -10
5 – Sledge Swings 10 L/R
I was toast after this one, especially after being out in the heat.
I’m focused MAN!
Nothing can stop me.
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**!
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!
Full Body Training Log: Wk 7 – Day 2
There was lot of heavy pushing today. My bench still isn’t great but it’s improving nonetheless. The bench isn’t even one of my favorite lifts but I believe in working at the lifts you don’t perform very well. Whether it’s the bench(for me), olympic lifts, pullups, or conditioning, you must practice them. Get better at the lifts with which you struggle. It will spur new muscle growth not to mention getting your numbers up!
Full Body Training Log: Wk 7 – Day 3
1 – Bench 5×4,4,3,2,2
2a – Military Press 3×4
2b – 1 arm DB Row 3x25ea.
3a – BB Walking Lunge 3x16ea.
3b – Weighted Ring Dips 3×10,10,9
3c – Burpees 3×10
Enjoy!
If you’re following along I’d love to get your feedback and comments.
Keep getting after it!
Follow me in these Social Networks