Posts Tagged ‘Rdl’
Training Update…
Squats do a body good!
A quick training update for you today since I missed yesterday.
Get Strong(er) Week 7 – Day 1
1 – Hang Clean + Front Squat + Jerk 3xx6
2a – Weighted Chins 5×12,10,8,8,7
2b – Weight Dips 5×12,12,10, 10, 8
5rds for time…
3a – DB Thrusters x10
3b – Thick Rope Slams x20
3c – Box Jumps x5
3d – Sledge Swings x10(l/r)
Get Strong(er) Week 7 – Day 2
Super Squat day!
1 – Squat 3×10,5,5,2 1×20
2a – RDL 5×4
2b – Hanging Leg Raise 3×15
2c – GHD situps 3×15
Drive and Passion
What’s your passion?
What keeps you driven?
I believe that if you are ever going to succeed, no matter what the endeavor, you must answer these two questions.
My passion is training and coaching. My drive consists of wanting to be the best father, husband, and coach I can be. I want my own facility where I can teach and coach athletes and others who share my passion for training and being the best.
Speaking of drive and passion, check out this training video from one of my clients. Jordan’s passion and drive consists of wanting to be the best wrestler at the Division 1 level. More athletes today need to have the passion, determination, and work like Jordan.
Check him doing work below. On a side note, some of this footage is from his adventures to the Strength Shop run my colleague in Virginia Beach, VA.
I’m still on my death squat quest. Yesterday was better than last week. I bumped up 10lbs. My plan is to increase 5-10lbs each week and see how high I can climb.
This morning I rocked some hill sprints. This was a huge mental test for me this morning as my quads and hamstrings were screaming at me from the first sprint on.
It would’ve been easy for the to quit and say “screw it, I’m sore, I’ll do them tomorrow” but that’s not me.
NO EXCUSES. Sometime pushing yourself mentally is just as important as pushing yourself physically.
Get Strong(er) Week 6 – Day 3
1 – Squat 3×10,6,4 – 1×20
2a – RDL 5×5
2b – Hanging Leg Raises 3×15
Short, sweet, and deadly.
The only way to get stronger…Under the Bar Experience
There is only one way to get stronger.
You MUST get under the bar.
Want to improve your squat? Squat.
Want to improve your deads? Deadlift
Need to improve your olympic lifts? Snatch, clean, and jerk.
It’s that simple. Spend the time to perfect the lifts at which you want to gain strength or improve your technique.
That’s precisely what today was for me.
Today was squat day. Again, my main goal this training cycle is to add strength and improve technique. I really focused on driving out of the hole today and it really helped a lot and I can see the improvement.
Get Strong(er) Week 3 – Day 2
1 – Squat 5×4
2a – RDL – 3×6
2b – Leg Raises 2×15
2c – GHD situps 2×20
3 – Sled drag 5×150′
GET UNDER THE BAR AND GET STRONG SON!
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.
To Grain or Not to Grain? My Intro to Primal Eating
In my last post I mentioned cutting out grains.
Am I going low carb? No.
Am I going true paleo or primal. Not exactly.
Over the last few months I’ve been reading a lot about paleo and primal eating. I do not claim to be a nutrition expert by any stretch. Nutrition is such a tough subject because there is so much information and misinformation out there for the matter on the the subject. Like I said, I’ve been reading so much about paleo and primal eating that I figured to better understand it and see if it’s for me, because let’s face nutrition is different everyone, I should give it a trial run.
So over the next 30 days, I’m gradually moving toward primal eating. So far, I must say I like where this is going. I’ve upped the fats and protein and cut almost all grains as a carbohydrate source. Now, most of my carbs come from fruits and veggies. After a particularly tough training session I’ll through in some beans or sweet potato but other than that, that’s it!
I will say in the beginning it was tough. I wasn’t adding in enough good fats. I was a little scared to be honest but overcame that pretty quickly. Training has been a tad sluggish but I suspected as much as my body begins to learn to use the good fats as the main source of fuel instead of grains. Overall, I feel great and eating this way isn’t as hard as I thought it would be. I’ll keep you posted.
Although my training has felt a little sluggish, I’m still going after it to get strong and “jacked!” Take a look at my training sessions from days two and three from this week.
Get Strong(er) Wk 1 – Day 2
1 – Squat 5×5
2a – RDL 3×8,5,5
2b – GHD Situps 3×15
3 – Sled Drag Forward/Backward 5×150′
Short sweet and explosive baby.
Wk 1 – Day 3
1 – BB Hang Snatch 5×5,5,5,5,3
2 – Bench Press 5×5
3a – Pullups 3xsubmax
3b – Dips 3xsubmax
Conditioning 5rds for time:
1 – Sandbag Thruster – 10
2 – Thick Rope Slams – 20
3 – Box Jumps – 10
4 – Sledge Swings – 10 L/R
This was a tough finisher as it was already 90+ by the time I started. Don’t let the heat stop you from reaching your goals. Gladiators didn’t have AC and I’d say the turned out just fine!
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