Posts Tagged ‘Lot’
Kettlebell Practice and Deload Training
This week I’m deloading so that means a lot of practice and fun training.
I always have fun training but it’s a nice mental break on a deload week when you can just walk in the door and decide what you feel like doing! During the course of a normal training cycle, I plan everything. I have specific goals in mind.
Deloading is a time to rest your joints. It’s also a time to practice those things that you tend to shy away from because you’re not quite sure how to integrate them into your training.
Over the last several months I’ve purchased my first kettlebells. I’ve been practicing the basics and like to think I’ve gotten them down pat for the most part. Unfortunately, I haven’t been exactly sure how to rotate them in to my normal training cycles.
So, to celebrate America’s Independence Day, I decided to do a little kettlebell practice. The first move I hit was a combo of the double kettlebell clean, front squat, and press. I combined that with pullups and hit five reps of each for as many rounds as possible in 15 minutes. The second movement I practiced was the double swing with a band pushups for the same 15 minute block.
Take a look. Feel free to offer an feedback on my form.
I Failed!
Friday was a rough day in the gym!
After deadlifts I walked over to my newly hung climbing ropes to hit some hand over hand climbs.
It was an epic fail. Well, at least in my opinion it was. It wasn’t like I wasn’t able to get up the rope it just wasn’t up to my standards. Going up wasn’t a problem but lowering myself was. My grip was a wreck!
The old me would have been pissed off and in a bad mood the rest of the day. But the new me uses failures like this as motivation. I need to get my grip stronger. I need to do more bodyweight work. I won’t let the ropes kick my ass again.
I’ve said it before, I am no longer afraid to fail whether it be in training or in my business. If someone says no I won’t let it get me down or take it personally. It will just be time to move on to the next group.
If I miss a lift, I’ll come back more determined to kick a** than ever before!
I have failed a lot over the last 14 months. However, I’ve learned a little bit about myself with each failure which will no doubt lead to my success in the future.
Don’t be afraid to fail. You have to “GFGI” if you want it!
Below are some of my favorite quotes about success and failure that have helped me change my mindset.
“The great barrier to success is the fear of failure.”
“There are no failures, just experiences and your reactions to them.”
“There are no secrets to success. It is the result of preparation, hard work, and learning from failure.”
Heavy Squatting and a Simple Primal Recipe
I have a love hate relationship with squat day. Maybe it’s because I absolutely love crushing my lower body unlike a lot of folks out there. Maybe I’m just too hard on myself but I think I suck at squatting. My squat strength just isn’t where I want it to be. Progress is being made but patience isn’t one of my best virtues!
Squats will blow you up like no other exercise. That’s why they call them the king and just because I’m not as good as I think, doesn’t mean I won’t stop trying to dethrone the king!
Today’s training session was short, sweet, and intense
1 – Squat 5×3
2 – RDL 3×6
3 – Sled Drag – 5×250′
I pushed the pace on this one and rested no more than 1:30 between sets. Squatting is all about mindset. Before I started I put my frustrations aside and crushed it!
If you’re looking for a huge muscle building primal meal after heavy squatting check out this one I threw together.
2lbs lean ground beef
1/4 onion, or more if you desire
1 cup salsa
1 can Trader Joe’s refried beans (optional) I know, I know, legumes aren’t exactly primal but I couldn’t resist. I need something a little extra.
Cook up the ground beef in a grill pan then drain it. Saute the onions with the ground beef then add the salsa and beans. I heated the beans before I added them to the beef, onions, and salsa. Let everything cook together until you reach your desired consistency and enjoy.
I also grilled tons of zucchini, squash, and more onions on the side. It only took me about 20 minutes to put everything together.
Give it a shot, add other seasonings if you so desire and enjoy.
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!
What I did this weekend.
I took a stroll up the Jersey Tpk to see my man Zach Even Esh at his Underground Strength Gym in Edison, NJ.
I went up there for Operation Thunder! It was a closed door business seminar. If I told you what went down I’d have to kill you!
I CAN share with you some kick ass training. Take a peak inside the underground for a taste of the type of training that goes down.
It was an awesome couple of days. I got to train at the underground, learn a lot and meet some cool new folks.
Time to take action with all I learned!
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