Posts Tagged ‘Chins’
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!
Training Update…
Squats do a body good!
A quick training update for you today since I missed yesterday.
Get Strong(er) Week 7 – Day 1
1 – Hang Clean + Front Squat + Jerk 3xx6
2a – Weighted Chins 5×12,10,8,8,7
2b – Weight Dips 5×12,12,10, 10, 8
5rds for time…
3a – DB Thrusters x10
3b – Thick Rope Slams x20
3c – Box Jumps x5
3d – Sledge Swings x10(l/r)
Get Strong(er) Week 7 – Day 2
Super Squat day!
1 – Squat 3×10,5,5,2 1×20
2a – RDL 5×4
2b – Hanging Leg Raise 3×15
2c – GHD situps 3×15
Gladiator Training
I read this post by my boy Zach Even Esh last week.
I was inspired to take my training old school. Tuesday I crushed some high rep squats taking my last set to a brutal 20 reps.
To finish of my training for last week I went with a real old school 10×10 deadlift session. It was rough to say the least. I got about half way through and my grip, traps, and hamstrings were screaming.
It was awesome. I felt great when I finished. In the old days guys trained with high reps all the time. They needed strength and endurance to stay alive. If you don’t include some high rep training with the big lifts every once and a while, you’re missing out on a different kind of strength.
Give it a shot and your growth and strength will explode!
Get Strong(er) Week 5 – Day 4
1 – Deadlift 10×10
I finished off the session with some sledge hammer and battling rope interval training. What a great way to end the week.
Today I went back to practicing my barbell combos. I stuck with the same combo as last week and worked on speed and explosion. I also crushed some weighted chins and dips, destroying my numbers from last week.
Always strive to improve with each training session.
ATTACK! ATTACK! ATTACK!
Get Strong(er) Week 6 – Day 1
1 – Power Clean + Front Squat + Jerk 4×5
2a – Weight Chins 5xsubmax
2b – Weighted Dips 5x submax
5rds for time
3a – Barbell Thruster x10
3b – Thick Rope Slams x20
3c – Burpee x10
3d – Sledge Swings x10 L/R
Barbell Combos
I love barbell combos.
They are a little different from complexes in that you only use a couple of movements.
You still get a ton of volume as you do with complexes but combos are done with heavier weight, developing more strength and power.
Usually I will take 2-4 movements, perform 1 repetition of each, equaling one total rep. I keep the reps to around 3-6 total.
They are pretty simple to put together but they are brutal and will pack on muscle and add crazy strength.
I started my training session of today with a simple yet brutally effective combo.
Get Strong(er) Week 5 Day 1
1 – Power Clean + Front Squat + Press
2a – Weighted Chins 5×13,10,9, 8,6
2b – Weighted Dips 5×10,9,8,8,8
5 rds for time
3a – Barbell Thruster 10
3b – Thick Rope Slams 20
3c – Box Jump 10
3d – Sledge Swings 10 L/R
What are some your favorite combos?
Let’s hear it!
Attack Your Weakness
I’ve said it before and I’ll say it again. Whether it’s training for sport, strength, or competitive pie baking; you must attack your weaknesses if you hope to improve and perform at your peak.
I love bodyweight training. However, I’m not afraid to say that I can improve in that area. My pullups, dips, pushups, jumping ability, must get better.
Today I attacked bodyweight training like a madman.
To kick it up a notch I added some weight to a couple of my all time bodyweight favorites.
Get Strong(er) Wk 3 – Day 1
1 – Hang Clean + Press 5×3
2a – Weighted Chins 5xsubmax
2b – Weighted Dips 5xsubmax
Conditioning (5rds for time)
1 – Thruster 10
2 – Thick Rope Slams 20
3 – Box Jump 10
4 – Sledge Swings 10 L/R
Not bad but not perfect either. I’m determined to improve my dips and chins.
The conditioning times was good but nothing spectacular. I pride myself on my level of conditioning and there is definitely room for improvement there.
So many are afraid to discard a movement b/c “they don’t like” aka “I’m weak at it.”
That is the wrong attitude to have. Mindset is everything when it comes to training.
If you think you’re just going to suck and never improve, YOU WON’T. If you set your mind to improve and push through those TEMPORARY mental and physical road blocks, YOU WILL improve.
ATTACK YOUR TRAINING WEAKNESSES!
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