Posts Tagged ‘military press’
Barbell Complexes and Deload Training
Ahh….
Time to deload this week. As I mentioned in my last post, don’t be afraid of the deload.
I talked about being pretty busted up from the last session of last week. I still am a little bit. It must have been a good one, huh?
All that let me know was this was the right time to deload.
Today I hit some barbell complexes and mobility work to aid in recovery. Check out the complex below.
Get Strong(er) Wk 4 – Deload #1
Barbell Complex – 4rds
1 – Snatch Grip Deadlift – 5
2 – Hang Snatch – 5
3 – Hang Clean – 5
4 – Front Squat – 5
5 – Military Press – 5
6 – Back Squat – 5
7 – Back Thruster – 5
This one was a beast! I pushed the pace and hit 4 rds before my grip totally gave out on me.
Time to work on the grip strength!
Here’s a little training music to get your week started off the right way!
Barbell Complexes
This week is my deload week. It couldn’t have come at better time as my intenisty and desire were starting to wain. Deload weeks are crucial to recovery and rejuvenation. I also use these weeks to experiment and practice.
I’ve been very curious about barbell complexes in the past. I haven’t used them very often, mostly because I wasn’t quite sure how to put them to good use in my training. Barbell complexes will blow you up. Your forearms will be smoking like there is no tomorrow and your lungs will be screaming. They can be great fat blasting finishers to your training as well.
Today I decided to experiment a little bit since I couldn’t recall when was the last time I actually did a barbell complex. Just like I mentioned above, by the end my forearms felt like Popeye’s and my whole body was on fire. The only things I didn’t do today was get it on video. Below is today’s first deload training session of the week.
Barbell Complex – 5 rds
1 – Deadlift – 5 reps
2 – Bent Over Row – 5 reps
3 – Hang Clean – 5 reps
4 – Front Squat – 5 reps
5 – Military Press – 5 reps
6 – Back Squat – 5 reps
7 – Back Thruster – 5 reps
Complete all reps without putting the bar down. Start out with a modest weight and move up from there. I rested 2 minutes between each round which probably was about right because by the end I needed every second to recover.
Today was fun b/c I got a chance to practice some things I thought I sucked at but found out I wasn’t so bad! Don’t kill yourself on deload weeks. Don’t try to set records. Let your body recover and have some fun doing it.
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!
Why you must include conditioning in your training plan…
I’ll keep this one short and sweet.
To me incorporating conditioning is a no brainer. If you’ve been following this site for a while you know I’m a huge proponent! Forget traditional cardio! As the say “conditioning is where it’s at!” However, I am by no means advocating the abolishing of all steady state cardio, there is a time and place for it but if you’re training for performance you need to condition. What good is all that strength if you can’t move with it? Train like an athlete and it will pay dividends in our training, no matter your goal.
During this training cycle I’ve included some GPP/conditioning on my non lifting days. Take a look at what I did this morning as well as yesterday’s training log. I was going to film this training session but my tripod was nowhere to be found.
Conditioning:
Hill Sprints x 10 (rest period was the time it took me to walk back to the bottom, roughly 45sec.)
4 min Tabatas (20/10) alternating the battling rope with sledgehammer swings. I did this for 4 rounds.
As you can see this was short and sweet but I assure you it was highly effective!
Full Body Training Log: Wk 6 – Day 2
1 – Bench Press 5×5,4,4,3,2
2a – Military Press 3×6,6,5
2b – 1 arm DB Row 3x23ea., 23ea., 20ea.
3a – Weighted Ring Dips 3×12, 12, 9
3b – Barbell Walking Lunges 3×16,16,16
3c – Burpee 3×10
I kicked it up a notch on this one.
I can’t wait to squat tomorrow.
Am I weird for saying that?!?
Full Body Training Log Wk 1 – Day 2
Day 2 of this cycle is a max push day. I was still pretty tight from Day 1 but my overall recovery was pretty good. Yesterday I hit some GPP, with 10 hills sprints then 20/10 tabatas with the thick rope and sledge hammer, then tons of foam rolling Here is what I did today.
1a – Bench Press 5×5
1b – Weighted Squat Jumps 5×10
2a – Military Press 3×8, 7, 5
2b – 1 arm DB Row 3x15ea
3a – Weighted Ring Dips 3×8
3b – Barbell Walking Lunge 3×20
3c – Full Burpees 3×10
I felt pretty good after this one. As I got going, I became less tight and the intensity picked up big time.
As always, I’d love to get hear your comments and feedback.
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