Posts Tagged ‘Pace’
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!
Quick but deadly – Get Strong(er) Week 2 – Day 4
Today’s training session was quick but deadly.
I didn’t have a ton of time so I had to push the pace this morning.
I’m never one for taking my time when I train. I believe in attacking the iron and getting IT before IT gets you! Although there are times when a little more rest is needed between sets.
Don’t worry you’ll know when your body is telling you to REALLY slow down and when you’re just being a CANDY A**!
Check out today’s session and a little Friday training music.
1 – Deadlift 5×2
2 – Zercher Squat 5×5
Conditioning
3a – Sledge Swings
3b – Burpees
I set up my gymboss timer for 8rds of 20/10 intervals and rocked four sets. I rested about 1 minute between sets.
Like I said, this one was quick but deadly!
Enjoy!
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.
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!
Full Body Training: Wk 7 – Day 1
Alright, last heavy week in this 8 week cycle. It was time to get after it this morning with some heavy deadlifting. I must say I’ve enjoyed this training cycle more than I originally thought I would. I hadn’t hit full body sessions in such a long time I didn’t know what to expect. However, it’s been awesome. My strength on all my lifts have gone up, some more than others, and I’ve added some lean muscle while getting leaner at the same time. It’s hard to argue with those results but I still want more!!!
Take a look at what I rocked this a.m.
1 – Deadlift 5×3,3,1,1,1
2a – Zercher Squat 3×5
2b – DB Snatch 3x7ea.
3a – DB Incline Press 3×10,8,6
3b – Neutral Grip Pullups 3xsubmax
3c – DBL KB Swings 3×30
Quick and dirty! That’s how I like it. Pushing the pace keeps me focused and hungry!
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