CONDITIONING DAY!
I need to separate my conditioning and lifting days. Allows me to focus on one.
1-Mile Run
10 min BW Cirucit (Push Ups, Chin-Ups, Sit-Ups, Lunges)
1-Mile Run
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Just realized didn’t log my workout today lol.
BACK SQUAT
275x10
275x10
275x10
OH PRESS
115x5
135x5
155x5 (PR!)
115x16
CHIN-UPS & ROWS
75 total reps
RDL / LUNGES
100 total reps
I was browsing through the forums for something old and I came across this program that Jim listed.
I REALLY like the look and simplicity of this one. It’s not in the cards for me right this second, but when I get into a conditioning phase later this year. I think this one fits perfectly with my goals.
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225 is in the cards for you man!
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I actually really want to see that. Plus, wouldn’t be the worst meme in the world lol
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I wanna see how far I can push it. To strict press 225 would be awesome! Not going to be this year tho lol. Adding 70lbs to my OHP in a year would be ridiculous lol.
CLEAN EMOM (Full Clean)
225x1
225x1
225x1
225x1
225x1
225x1
225x1
225x1
225x1
225x1
225x1
225x1
225x1
225x1
225x1
225x1
225x1
225x1
225x1
225x1
EMOM training is no joke. I was GASSED at the end of this. I don’t know how you do it @ActivitiesGuy
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You could in a year if you start riding that bicycyle if you know what i mean 
nah seriously tho if you keep training and eating hard you never know what will happen man!
Also There’s no better feeling then pressing heavy shit overhead imo. The only bad thing for me ( Probs everyone lol) about OHP is how agonizingly slow it takes for it to go up compared to other lifts.
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Yeah for sure man I’m gonna push it and see what happens!
I agree though, I feel like there’s something primal about pushing something heavy overhead! You know what’s funny I got to a 135 ohp before I got to a 185 Bench! I think my proportions are just right for pressing. I need more assistance to drive the ohp specifically though.
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SNATCH EMOM
185x1
185x1
185x1
185x1
185x1
185x1
185x1
185x1
185x1
185x1
185x1
185x1
185x1
185x1
185x1
185x1
185x1
185x1
185x1
185x1
GASSED! I think I found my conditioning tool EMOM is where it’s at!
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Man, let me know if/when you start this as I’d be down to run this too. I’d be up for it probably after the transformation challenge is over. By then, we may decide not to go with it, but it sounds interesting to me right now.
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Sounds good brotha will let you know!
I won’t be logging for a few days because I’ll be all over the place, but all I know is my traps are sore as fuckkk!!!
In other good news I found out at my gym they are going to do a remodel and add 3 olympic platforms. You guys have no idea how excited I am! Using a platform and bumpers will be awesome!
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AWWWW YEAH! Looking forward to some kick ass PR’s with the new equip once they’re done.
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Very few things in the gym are more satisfying than nailing a heavy jerk or snatch and letting that weight fall alllll the way down. Nobody will yell at you, but everybody will be able to hear how heavy that shit was. Lol
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So just an update, since I haven’t logged online this week.
Because of my schedule this week I did:
SUNDAY - Back Squat / OH Press / Chin Ups
MONDAY - Clean / Farmers Walk
TUESDAY - Bench Press / DB Rows / Curls
WEDNESDAY - Back Squat / Lunges / Abs
THURSDAY - Deadlift / OH Press / Chin-Ups
I won’t be logging for a bit, but this is basically what I’ll be doing. It will be a free flowing program but just sticking to the principles that I know work for me. Which is one day intensity and one day volume on any lift for it to really take off.
Work and personal life are busy as hell right now so I need to just focus. I’ll be back soon though!
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Hey question for you man since I know you own your own big business.
I recently left my company to start my own MSP (Managed Service Provider). I provide IT services for small to medium size businesses that don’t want to hire their own internal IT department. I have a staff of 6 including myself.
What are some of the key issues, mistakes, pitfalls if any did you run into during your first few years of operation? I know I’m going to make mistakes, but I’m just trying to avoid the ones that will completely fuck me somehow.
The one key question I have is dealing with employees. I’ve managed small teams, but I’ve never had to fire someone. Any tips for that process?
Any advice would be much appreciated man, thanks!
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I don’t actually have experience with starting a company, as my company existed before I was born, although I think I do know enough to comment on it, since I’ve talked to plenty of people who have, and I’ve also looked into starting new companies in various fields. I can definitely comment on firing people, lol.
As far as common mistakes go, honestly google will be your best friend. This is something that has been written about ad nauseum. That being said, somethings come to mind for me.
do things by the book. pay your taxes. record things. write things down. Don’t wing it. Be precise and controlling, particularly at the start. This is your baby, nobody else will care about it as much as you if you are the sole proprietor, and you need to act accordingly.
Set the example that you want to be followed, don’t just tell people what to do without being a proper example in work ethic for them. Be the first to arrive and the last to leave. Don’t delegate too much too early. If you need to work 100 hours a week to get things off the ground, that’s the way it’s gonna be. The hard work early on will pay off later on when culture is established.
I have a friend who started a trucking company. Got himself over 100 trucks, was bringing home over a million dollars a year for himself at one point. Not long after that he lost the company and went bankrupt. This happened because he trusted the wrong people, and delegated everything to those people. Because again, nobody will care about the business as much as you do. Even when you let the reigns up a little, you still have to watch everything to make sure small problems don’t turn into big ones.
When you fire someone, there are basically 2 things that I think people can fuck up. You need to be CERTAIN that you are firing for proper cause, and that you have documented the reasons for the firing. Otherwise you’ll be responsible for paying unemployment. You never want to do this if the person deserved to be fired under your employee policies (which you also need in writing). On the flip side, if you fire someone without proper cause, don’t be a piece of shit about it. Be willing to pay someone their due unemployment if you owe it. Don’t fight paying what you owe, ever.
Be clear and concise with language when firing. Tell your employee exactly why they cannot work for you any longer. Wish them the best of luck, no hard feelings on a personal level. But don’t go beyond that. Don’t hug them. Don’t get overly sentimental. Be firm, not necessarily cold, but firm. If they react poorly, don’t apologize, don’t offer anything else. Just end it. Pretty much just like any relationship, tbh.
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Thank you so much man! I truly appreciate the detailed response. I just had to fire an employee yesterday and it was not fun to do. I felt so bad. But I know business is business and if they are not stepping up after numerous talk and help then I knew it was just something I had to do. Felt weird at the office today though. Felt like everyone looked at me like the bad guy, but I know that’s not the case.
Since my priorities and life has changed pretty dramatically I’ve been lifting at lunch M-F. This is what I’ve been doing. I love the setup and I feel strong each time. I will probably run this as is for a good majority of 2018.
MONDAY (Full Body)
Back Squat - 5x5
OH Press - 5x5, 1xAMRAP
Chin-Ups - 50
TUESDAY (Upper Body)
Bench Press - 4x8-10, 1xAMRAP
Rows - 100 reps
Curls/Push Ups - 100 reps
WEDNESDAY (Lower Body)
Squat - 5x10
Deadlift - 3-5x5
Abs - 50-100 reps
THURSDAY (Upper Body)
OH Press - 5x10
Chin-Ups - 50-100
Dips - 100-200
*Rows if time
FRIDAY (Lower Body)
Back Squat - 5RM
RDL - 5x10
Lunges - 5x10
Abs - 50
Body is feeling good and I’ve been finishing these workouts in under 45 min.
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you know what’s worse? having to let someone go who didn’t do anything wrong because there isn’t enough work for him. Letting go of good employees really sucks.