Posts Tagged ‘Legs’
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!
Get Strong(er) Week 5 – Day3
I can't wait to see this movie. I hear it's pretty bad ass!
My legs were still busted up from Tuesday’s session.
So, before I got going today I spent a lot of time hitting the foam roller. If you’re really going after it with your training, a good foam roller is something you simply cannot live without!
Soreness is a part of training. Some sessions leave you sore for a couple days, others don’t. It’s how you recover, which will in part determine your training success. Do not hesitate to take extra time to get on the roller, do mobility work, and go through a thorough dynamic warmup.
Today my warmup took about 2o minutes. Your warmup doesn’t always have to be that long but today I had some extra time and took advantage of it.
Once I worked the kinks out it was time to tear it up!
Get Strong(er) Wk 5 – Day 3
1 – Hang Snatch + Back Squat + Back Thruster 4×6
2 – Bench Press 5×7,6,6,5,5
3a – Recline Row 100 reps (as few sets as possible)
3b – Pushups 100 reps (as few sets as possible)
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!
It’s all about the climb
Whether in training or in business you strive to achieve your goals.
Is reaching your goal an important thing? From a sense of accomplishment and achievement, I say yes.
However, I believe the most important thing is learning from all your experiences en route to your goals. In other words is, it’s all about the climb. No matter what your goals, the climb to the top is where you learn those valuable lessons that stick with you forever.
There will be good times and bad times, no doubt. But, it’s the climb that sticks with you, where you fortify your character. On your climb to the top you have to decide whether you’re going to give up or push forward.
My climb in both training and business has been tough. I’m not anywhere close to achieving my ultimate goal. But, I’m pushing forward. I’m about to put an offer in on my own warehouse gym space. I’ve been working toward this for a long time and I’m hell bent on making it a success.
There have been bumps along the way that have really kicked my a** and there will probably continue to be. This time, however, I’m not going to let them. I’ve learned that putting your head down and pushing forward is the only way to go.
You also need a hell of a support system on your climb. My support is my beautiful wife. She’s put up with a lot and helped me with a lot and I can never thank her enough.
So, keep pushing forward and in the worlds on Jim Valvano, “don’t give up, don’t ever give up!”
In honor the “the climb” I went out and did 30 minutes of hill and stair sprints. My legs were on fire and my lungs were toast.
Get Stronger – Week 1 Day 4
Friday’s training session was short, sweet, and too the point.
After three tough days of training I don’t feel like spending tons of time with the iron.
I prefer to get after it and “git r done!”
Load up the bar and pull it!
A little inspirational training music for you, in case you need it.
Hed pe isn’t for everyone I know but it gets me hype to train. What’s your favorite training music?
Get Strong(er) Wk 1 Day 4
1 – Deadlift 4×5,3,3,3
2 – Box Squat 5×8,5,3,3,3
3 – DB Reverse Lunge 3×12
Like I said, short, sweet, and to the point! I pushed the pace here and my legs were smoked!
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