Posts Tagged ‘Rds’
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!
Upper Body Training and Deadlift Madness!
I have two quick training updates for you today.
My lifts are getting stronger albeit, little by little. Hey progress is progress right?
I’ve identified two weaknesses as my strength increases. First, I need more drive off the chest on the bench. I tend to get a little stuck at the beginning and it costs me during the course of a set.
Second, as my deadlift increases, I’ve noticed my grip fails before anything else. Now this can be cause by one of two factors. Deadlifts are my last big lift of the weak and I’ve already attacked my grip with tons or pullups and other movements or my grip just sucks!
I tend to think it’s not one over the other but rather a little bit of both. I’m sure as hell not going to go easy on the pullups and such so I’ll be adding in some extra grip work.
Being able to identify your weaknesses during the course of a training cycle is paramount to continued progress. You must constantly assess yourself!
Get Stronger Wk 6 – Day 3
1 – Hang Snatch + Squat + Back Thruster 5×5
2 – Bench Press 5×8,8,6,6,5
3a – Mixed Grip Pullups w/ Towel 5xsubmax
3b – Pushups 5xsubmax
Get Stronger Wk 6 – Day 4
1 – Deadlift 7×10,8,6,6,4,3,3
2 – DB Reverse Lunges 5×20
Five Rds for Time
3a – Burpees x10
3b – SB Shoulder x3(L/R)
3c – Sledge Hammer Swings x10 (L/R)
This was a great finisher to the week!
I’ve started keeping my lower body days short, sweet, and intense since on the other training days I’m getting some kind of squat or hill sprint during a session.
That’s right I’m hitting my lower body roughly 5 days per week. A little unconventional I know but my recovery is theret and my strength continues to go up.
Sometimes you have to forget the conventional rules and take a different path.
Barbell Combos
I love barbell combos.
They are a little different from complexes in that you only use a couple of movements.
You still get a ton of volume as you do with complexes but combos are done with heavier weight, developing more strength and power.
Usually I will take 2-4 movements, perform 1 repetition of each, equaling one total rep. I keep the reps to around 3-6 total.
They are pretty simple to put together but they are brutal and will pack on muscle and add crazy strength.
I started my training session of today with a simple yet brutally effective combo.
Get Strong(er) Week 5 Day 1
1 – Power Clean + Front Squat + Press
2a – Weighted Chins 5×13,10,9, 8,6
2b – Weighted Dips 5×10,9,8,8,8
5 rds for time
3a – Barbell Thruster 10
3b – Thick Rope Slams 20
3c – Box Jump 10
3d – Sledge Swings 10 L/R
What are some your favorite combos?
Let’s hear it!
Motivation and “Cindy”
Today will be short and sweet, just two quick things for you.
The following video clip is mandatory. If you don’t watch it now you’ll likely suffer through a sluggish and unmotivated weekend.
Refer back any time you’re ready to kick some a## and need a little extra juice.
Pretty good huh?
For my last deload session of the week I ventured in to the world of crossfit and knocked out cindy. For those that aren’t familiar with this one, it’s pretty simple.
5 pullups
10 pushup
15 squats
Set your gymboss timer for 20 minutes and complete as many rounds as possible.
I completed 19 rds. I had hope to knock out at least 21 so I certainly will be aiming for more the next time I knock out “cindy!”
That’s it for the deload week. I did two strength sessions and two conditioning sessions.
It’s only Friday and I’m chomping at the bit for Sunday’s session.
As the Wild Gorillaman told me: “If you’re getting itchy to train, you know the deload is working!”
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!
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