Posts Tagged ‘Hell’
It’s not that complicated! – K.I.S.S. Training for Real Results
Keep it simple stupid! You’ve heard that saying a million times before, right?
Well, your training is no different. I’m here to tell you it’s really not that complicated.
Every time you turn around there is a new ebook, manual, fitness dvd, training system, etc,. etc, etc. Hell, any time I want to find out the latest fitness fad all I have to do is click the little blue button on my DirecTv remote and voila, there are nearly two dozen infomercial channels!
4 minutes a day using only a screw driver and this pulley and you too can have abs of steel. Insanity, kettleworx, P140X, they are everywhere. You get my drift. The fitness world has become so inundated with junk, it’s hard to see the forest for the trees!
I had a new client come the other day. He wanted to get stronger and gain some weight. He told me he had been training pretty hard for a while but just wasn’t getting the results he wanted. He handed me his workout logs from his local country club gym and I was shocked! He said he had been working with a trainer, if that’s what he called himself.
This man’s sheets were filled with cable this and ball that. I told him to promptly throw those things away because they weren’t going to help! I told him it wasn’t this complicated. What do you mean, he says? Well for the sake of time, here’s the short answer. This is all you need to do to get real results! Here is what I told him:
Squat
Deadlift
Pushups
Pullups
Pressing
Heavy Rowing
Climb Rope
Dips
Sprint
Jump
Take this list and it’s variations and get to work. It’s all you really need. These are the nuts and bolts to any successful training program. No fancy equipment, no craziness, no insanity, just good ol’ fashion blood, sweat, and tears!
Master these movements and your results will sky rocket!
Just K.I.S.S.
Upper Body Training and Deadlift Madness!
I have two quick training updates for you today.
My lifts are getting stronger albeit, little by little. Hey progress is progress right?
I’ve identified two weaknesses as my strength increases. First, I need more drive off the chest on the bench. I tend to get a little stuck at the beginning and it costs me during the course of a set.
Second, as my deadlift increases, I’ve noticed my grip fails before anything else. Now this can be cause by one of two factors. Deadlifts are my last big lift of the weak and I’ve already attacked my grip with tons or pullups and other movements or my grip just sucks!
I tend to think it’s not one over the other but rather a little bit of both. I’m sure as hell not going to go easy on the pullups and such so I’ll be adding in some extra grip work.
Being able to identify your weaknesses during the course of a training cycle is paramount to continued progress. You must constantly assess yourself!
Get Stronger Wk 6 – Day 3
1 – Hang Snatch + Squat + Back Thruster 5×5
2 – Bench Press 5×8,8,6,6,5
3a – Mixed Grip Pullups w/ Towel 5xsubmax
3b – Pushups 5xsubmax
Get Stronger Wk 6 – Day 4
1 – Deadlift 7×10,8,6,6,4,3,3
2 – DB Reverse Lunges 5×20
Five Rds for Time
3a – Burpees x10
3b – SB Shoulder x3(L/R)
3c – Sledge Hammer Swings x10 (L/R)
This was a great finisher to the week!
I’ve started keeping my lower body days short, sweet, and intense since on the other training days I’m getting some kind of squat or hill sprint during a session.
That’s right I’m hitting my lower body roughly 5 days per week. A little unconventional I know but my recovery is theret and my strength continues to go up.
Sometimes you have to forget the conventional rules and take a different path.
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.
300 Beach Workout
Wow! I can’t believe it’s been nearly two weeks since I’ve posted to this site. I just got back from our first family vacation. It was the first time my wife and I had gotten away since our honeymoon almost 5 years ago! It was a much needed respite as I needed to clear my head and get ready to tackle head on, some of the opportunities that lie in front of me!
We had an awesome time. There is nothing like spending time with your family. Take every opportunity you can to do so!
A lot of folks like to go all out on vacation and eat and drink everything in sight. While I definitely enjoyed myself I didn’t feel the need to gorge myself every day and forget about all the hard work and time I’ve put into my training.
Before you ask, no I didn’t go find a local gym and blow my whole vacation training. Although the resort where we stayed had a full gym, I chose to take it outside on the beach for my training sessions. The weather was so nice I couldn’t pass up the opportunity to get out in the sea air, in my bare feet and get an intense workout.
My beach workout looked like this:
1a Bodyweight Squats (varied stances)
1b Pushups (varied hand positions)
1c Burpees
I rocked 10 reps of each for a total of 10 rounds. So, I guess you could call it the my “300 beach workout.” I took as little rest as possible and tried to complete all 300 reps as quickly as possible.
It was a lot more intense than I thought it would be and was a hell of a conditioning session. I may add this in a couple times per week as a finisher and try to destroy my best time from the beach.
Give it a shot and let me know what you think.
Lots more to come this week.
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