Posts Tagged ‘Training Day’
Minimalist Training Wk 4 – Day 1
I hope you had a great 4th of July weekend. My 4th included plenty of fun, food, and fireworks with friends and family. A lot of folks had the day off from work. Some may have even taken the day off from training. Not me! I got after it. I love training on holidays especially after a couple of days with plenty of good food in my system. I have tons of energy on these days. Check out my latest training session. It’s the same as the previous 3 weeks but I often talk about destroying records and that’s just what I did yesterday.
Keep killing it guys!
Minimalist Training Wk 4 – Day 1
1a – Barbell Clean + Throw 5×5
1b – Burpee/Broad Jump Combo 5×5
2a – Zercher Squats 3×6
2b – Sandbag Cleans 3×6
3a – Pushups 3xsubmax
3b – Chins 3xsubmax
On Sunday the 4th I hit a wicked conditioning circuit. I warmed up with 10 hill sprints then killed the following circuit:
5rds for time
Burpees – 10
Battling Rope (various waves) – 30 seconds
Sledge Swings 10 L/R
Focus, Focus, Focus!
Today was not my greatest training session in the world. In actuality it probably was a pretty good one by normal standards but hey, I’m not trying to be normal. My numbers were up from last week but I just wasn’t feeling it.
I felt like my focus wasn’t where it should’ve been. I can’t put my finger on it but it definitely wasn’t up to snuff. Why am I tell you this?
Bad training session suck. There are no two ways about it. However, you cannot dwell on it. You’re going to have your good days and your bad days. It’s all about pushing through those bad days and doing some work. Don’t kill yourself (like I usually d0, it’s one of my many faults) because of a tough session. Just tell yourself you’re going to bring the pain to the iron the next time you get a chance. Use your recovery time to refuel and refocus for the next session.
Train hard and keep killing out there!
Minimalist Training Wk 3 Day 2
1 – Clean/Press 5×5,5,3,3,3
2a – Barbell Walking Lunge 3x16ea.
2b – DB Floor Press 3×10,10,8
3a – Pullups 3xsubmax
3b – Dips 3xsubmax
Three Training Rules I Live By
There is a ton of information out there on training rules. In fact, there is so much information out there it can be down right confusing. What movements should I include, how many reps per set, time under tension, rep speed, rest between sets, and the list goes on and on! I thought I’d add to the information out there but hopefully make it a little less confusing. Below are three training rules that I live by and follow to the letter.
1. The KISS Training Method – Training doesn’t have to be confusing. There are tons of toys in my war chest but I don’t bring them out all the time. For the most part I keep things simple with explosive/dynamic, big compound lifts, and tons of bodyweight movements. Start a training session with an explosive/dynamic lift, then pick a couple of compound lifts and finish it off with some bodyweight training.
2. INTENSITY – You have to bring this every session. Some days you will feel like crap but you have to find something to fire you up about that session. I’m a firm believer that the greatest training plan in the world can be rendered useless without bringing a consistent level of intensity to your training. In fact, I believe you should bring a high level of intensity to whatever you decide to do in life!
3. Destroy records – Notice that I didn’t say break records. You should strive to destroy your record each week. Just trying to break a record by one rep or 5 pounds is easy. Attack your records and destroy them. Go for 3 more reps or 10-20 more pounds. Keeping this mindset will also help with rule 2 above but it will also keep your training fresh. Strive to get better each week and your results will speak for themselves.
These are my favorite rules and what I live by when I wrestle with the iron.
Who is with me?
Below are my last two training sessions, that were simple, full of intensity, and record destruction!
Minimalist Training Wk 2 – Day 3
1 – Squat 5×6,6,5,5,3
2 – Deadlift 4×5,4,4,4
3 – Sled Sprint 6x2x75′ (30 sec rest after two back to back sprints)
4a – Recline Rows 3xsubmax
4b – Dips 3xsubmax
4c – Hanging Leg Raise 3×8
Minimalist Training Wk 3 – Day 1
1a – Power Clean + Throw 5×5
1b – Burpee + Broad Jump 5×5
2a – Zercher Squat 3×5
2b – Sandbag Clean 3×5
3a – Chins 3xsubmax
3b – Pushups 3xsubmax
3c – GHR situps 3×20
Minimalist Training – Wk 1 – Day 3
For the time being I’ve decided to use the KISS principle when it comes to my training. I have everything I need in my 17′x10′ shed plus I have my entire backyard, driveway, and street. What more do you need or could you ask for?
I know most folks will frown upon training this way but I couldn’t care what those posers out there have to say. You can keep your fancy gym, with all your shiny equipment. Now there are some folks that go to these big box gyms that kick major a** and I implore you to keep doing so. However, far too often do folks go to these gyms trolling for a date for Friday night,
slathering themselves with hair gel and make up, checking their phones, sending texts, and basically walking around like they are shopping for groceries. This is NOT REAL WOLD training.
Check out day three from this week’s training cycle below.
Minimalist Training Wk 1 – Day 3
1 – Squat 5×6,6,6,5,4
2 – Deadlift 5×5,3,3,3,3
3 – Sled Sprints 2×75′x6
4a – Recline Row 3xsubmax
4b – Hanging Leg Raise 3×8
4c – Dips 3xsubmax
My body was smoked! This type of training will make you step outside of your comfort zone and pack on slabs of rugged muscle as well as getting you crazy strong!
Don’t be fooled by those fancy places but if you dare to step in one, don’t be afraid to show the posers what REAL WORLD training is all about!
Squats and Handstand Pushups – My Kind of Friday Training
Today was the last heavy session of this 8 week training cycle. Next week I’ll take it down a notch, deload, work on some stuff I suck at, and have a little bit of fun with my training. I cannot stress how important these types of weeks are for your training. Whether it’s once every 4 weeks, 6 weeks, or whatever, recovery and restoration will go a long way in helping you reach your long term training goals.
I’m enjoying this lean and mean training cycle and I may continue it but with different lifts and sequences. I might get back to the high rep squats after watching this video below by my buddy Matt Wichlinksi. If you haven’t checked out his youtube channel or visited his blog, do it now!
Below is how today’s session turned out.
Full Body Training Wk 7 – Day 3
1 – Squat 5×5,5,5,3,3
2a – DB Reverse Lunge 3x7ea.
2b – Handstand Pushups 3×10,8,8
3a – Ring Pushups 3xsubmax
3b – Weighted Chins 3×7
3c – KB Thrusters 3×15
I’m pretty happy with my gains during the past few weeks but I am by no means satisfied. I have to get my strength levels up big time. I trained like a jackass for far too long, so I’m trying to make up for it! The squat and handstand pushups keep coming up so I must be doing a little something right.
Have a great Memorial Day Weekend.
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