Training 29 May 2014
1a. Bench Press 10x45, 10x95, 5x135, 5x185, 5x205, 5x230, 3x240
1b. Y Lift Offs 2x8@ 3 second hold each rep.
1c. TRX Horizontal Row 4x7@BW on a 5-0-x-3 tempo
2a. Bench Press Eccentrics 3x1@255 lowered on 10-15 second tempo.
2b. Overhead Squat 5x45, 2x5@65 and 5x75. Still working on the groove and technique. 2 second holds in the bottom position.
2c. Lateral Leg Lowers using wedge underneath lower back 2x8@BW each side
2d. Quadruped Extensions 2x8@BW each side
3a. Speed Bench Press 3x5@135 on 3-1-X-1 tempo. Try and bend the bar.
3b. Overhead shoulder dislocates with blue band 2x5.
- Wall Ball Tabata 8 rounds of 20 seconds work to 10 seconds rest with 20# MB. Drop into deep squat, explode up into push press and hit target 10’ off ground, catch ball as decent into next squat begins. 4 minutes of good, clean fun!
Training 31 May 2014
Warmup of empty barbell complex of 10 reps each on RDL, High Pull, Military Press, Good Mornings and Rows.
- Go through the following circuit 5 times. No rest between exercises and 120 seconds rest between rounds. Weights stay constant.
A. Sumo Deadlifts 5x5@225 explosively!
B. Garhammer Raise 5x8@BW
C. Reverse DB Lunges 5x6-8@45#ers on a 3-1-X-1 Tempo
D. Standing Cable Woodchops 5x10@40# each side
2a. DB Fat Grip Curls 1xmax reps@45#ers
2b. Fat Bar Tricep Pushdowns 1xmax reps@120#
Training 02 June 2014
- Warm Up for 5 minutes. Jumping jacks, high knees, rows, Russian twists, BW Squats.
2a. Yoga Push-ups 3x8@BW. Consciously focus on bringing thumbs together, even though they are not moving on the rubber floor.
2b. Inverted Ring Pike Ups + Inverted Ring Shrugs 4x6@BW + BW
3a. Barbell Back Squat 5x45, 135, 185, 225, 275, 285 and then 2x5@300.
3b. Single Leg Squat Hold 3x20 seconds each leg@BW. Legs form 90* angles at both knee and hip.
3c. Keiser Resisted Squat Jumps 4x6@75
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10 minutes running on Woodway Force at level 10 at greater than 4 mph
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5 minutes of continuous ab movements (feet elevated crunches, oblique crunches, flutter kicks, side planks, single arm planks, supermans, more crunches and single arm planks in push up position). I moved from one exercise to the next and was non-stop throughout the entire 5 minutes. All at BW, no extra loads added.
Training 03 June 2014
- Barbell Complex Warmup 10x45 of RDLs, Rows, Upright Rows, Military Presses, Front Squats, Good Mornings, and Calf Raises. There is an extra 3150# of work done!
2a. Barbell Bench Press 10x45, 5x95, 5x135, 5x185, 5x205, 5x225 and 3x250
2b. Y Lift Offs 2x8@BW
2c. TRX Horizontal Rows 4x8@BW on 5-1-X-3 Tempo
- Eccentric Only Bench Press 3x1@275 with 10-15 second eccentric.
4a. Overhead Squat 5x45 then 3x5@95
4b. Lateral Leg Lowers with hips on a wedge 2x8@BW each side.
4c. Quadruped Extensions 2x8@BW each side.
- Wall Ball Tabata. 8 rounds of 20 seconds work: 10 seconds rest of 20# MB hitting a target 10’ off ground, catch MB as you are initiating the squat, explode up, push pressing the ball back to the target and repeat AFAP during work period. Total time is 4:00.
Training 09 May 2014
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Treadmill warmup. 5 minutes at 3.2 mph on incline of 10
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Complete 6 rounds of the following with no rest between A B C or D. Max of 90 seconds rest between rounds. Keep weights and reps same throughout entire workout:
A. Sumo Deadlifts 6x6@275 with very narrow grip.
B. Hanging Knee Raises 6x15@BW.
C. DB Reverse Lunges 6x8 each leg @ 50# DBs on Tempo of 3-1-X-1.
D. Standing Cable Wood Chops 6x12@45# each side.
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After hitting the smelling salts, complete 10- 10 second Woodway Force Sprints. Rest 50 seconds between each sprint.
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Tibia Raises 3x15@ Purple Band each leg.
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Foam rolling entire body.
We just returned from 5 days in Disney World. Man, has America gotten fat! Now I know I am not a stud athlete by any means, but I was truly caught off guard by what I saw. I rarely go anywhere except to work, gym, grocery store, church, baseball park…that’s about it. So I have missed out on lots of “social” stuff. But I was really in shock at the number of people…young people… In power chairs, wheelchairs, sitting down every hundred yards, consuming crap food. Now the majority of these people hopped right up out of the adaptive equipment to get on a ride or order more food, so it didn’t appear that most were in the devices for any other means than laziness. I did see some truly brave bilateral BKAs transfer right into rides or tours with grace and ease. These few folks were very fit and didn’t allow any physical hardships to slow them down at all.
And it wasn’t that difficult to find great, healthy food there. As a matter of fact, we ate really solid breakfasts and healthy dinners with really only fruit and water during the day. I guess it just yanked my eyes open to the sad physical state we have allowed our brothers and sisters to fall into. Sorry for the rant but I just had to vent about all that.
Training 10 June 2014
1a. Bench Press 12x45, 5x95, 5x135, 3x185, 3x215, 3x235, 2x3@247.5. Then three sets of eccentrics at 275 each.
1b. Y Lift Offs 2x8@BW with 2 second holds each rep
1c. TRX Ring Rows 4x8@BW on 5-1-X-3 Tempo
2a. Overhead Squats 3x95, 5x115, 2x5@125
2b. Lateral Leg Lowers with Wedge under back 2x8@BW each side
2c. TRX Fallouts4x6@BW. Exhale FORCEFULLY in extended position and contract abs as if being punched. Hold each extended position for 3 seconds.
- Tabata Wall Balls 8 rounds of 20 seconds work:10 seconds rest with 20# MB. Hit 10 foot target.
Training 13 May 2013
- Barbell Complex Warmup 45# Bar on RDLS, Rows, Military Presses, Good Mornings and Side Bends all for 10 reps each.
2a. Barbell Back Squat 5x45, 5x95, 5x135, 5x185, 5x225, 5x275, 5x305 and 5x315
2b. Vertical Resisted Jumps in Keiser Rack 4x8@78#
3a. Single Leg Back Squat 6x45 each leg, 6x75, 6x95, 6x115
3b. Prowler Sprint 3x40 yards with 3 plates. Use low handles and go full speed. Do one rep between each set of SL Squats.
4a. Incline Close Grip Bench Press 8x75, 3x8@135
4b. Front Plate Raises with twists 3x10@25
4c. DB Skullies 4x8@33 each hand
4d. Incline DB Front Raise 3x10@15 each hand
- DB Sit-up 3x10@15
Training 17 June 2014
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Barbell Complex Warmup 10x45# for RDLs, BBL Rows, Upright Rows, Military Press, Front Squat, Shrug, Good Morning, Calf Raise and Side Bends.
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For time, complete 5 rounds of the following with no planned rest. Just rest a second when needed to prevent gut spillage:
A. Sumo Deadlift 5x8@275
B. Hanging Knees to Chest 5x25@BW
C. DB Reverse Lunges 5x12@45 each side
D. Cable Woodchops 5x15@45 each way
Time 26:10. I’m recovering from a sinus infection so this was a tough, tough workout for this day. Very difficult to breathe, but I survived and performed well!
Training 27 June 2014
Man, 10 days of no training makes one weak! We have moved after 11 years in a house and I had to work in Orlando this week. And the hotel gym was closed. Nice. I did do a variety of BW stuff, but nothing exciting. Anyway, got back this afternoon and had an awesome session!
- Warmup on treadmill then Barbell Complex of 45# bar and 10 reps each exercise of RDLs, Rows, Upright Rows, Military Presses, Front Squats, Calf Raises, Good Mornings, Back Squats.
2a. Back Squats 5x95, 5x135, 5x185, 5x225, 5x 275 and 5 x285.
2b. Keiser Resisted Vertical Jumps 8x60 then 3x8@70.
3a. Single Leg Squats 4x6@135 each leg.
3b. Prowler Sprints Low Handles 3 plates @ 40 yards. 1 sprint between each set of Single Legged Squats.
4a. Incline Close Grip Press 135x8,8,6 and 6
4b. Front Plate Raise With Twists 3x10@25
4c. DB Skullies 4x8@33
4d. Incline DB Front Raises 3x10@15
- Weighted Crunches 2x25@45#
Training 30 June 2014
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Treadmill warmup 5 minutes incline of 8 @ 3.5 mph.
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Barbell Complex 10 reps of 10 movements with empty barbell.
3a. Hex Bar Deadlifts 5x135, 5x225, 3x315, 2x365 then 4x2@405
3b. Heavy Prowler Pushes 3 rounds of 80 yards @ 5 plates. Done between last 4 sets of heavy pulls. This had me shaking!
4a. Standing Speed Rows 4x8@60. As fast as possible on concentric, 3 second eccentrics.
4b. Pulsing Single Leg Glute Bridges 2x25@BW each leg. Place working leg on bench and pulse from lockout position to terminal position.
5a. Banded Good Mornings 4x15@Blue Band (strongest resistance band we have)
5b. Banded Barbell Curls 8x75, 3x8@85. Place a 15# DB at each end of bbl suspended by red mini bands. Add extra plates to get working weight.
5c. KB Side Bends 3x20@53# each side.
Training 01 July 2014
1a. Bench Press 10x45, 5x95, 5x135, 5x185, 3x205, 2x215, 2x225, 2x235, 2x240
1b. Y Lift Offs 2x8@BW with 2second hold in the top position.
1c. TRX Horizontal Ring Rows 8x8@BW on 5-1-X-3 tempo.
2a. Overhead Squat 5x115, 3x135, 2x5@135
2b. Lateral Leg Lowers on Wedge 2x8@BW each side.
2c. Ring Fall Outs 4x6@BW with 3 second hold in extended position.
- Tabata Wall Ball 20# MB 8 rounds of 20 seconds work and 10 seconds rest.
Training 02 July 2014
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Treadmill warmup 5 minutes @ 3.5 mph on incline of 8
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MedBall Circuit. 3 Rounds of the following for time, using 20# MB:
A. MB Slams x 15
B. MB V Ups x 25 (hold MB over/behind head)
C. Hip Lifts x 15
D. Tuck Jumps x 25
E. MB Push Presses x 15
Rest 45 seconds and repeat for total of 3 rounds.
Total time was 11:22.
- Weighted Abs 250 Reps for time. 45# plate used. Several exercises done to total 250 reps. Time was 7:29.
Awesome workout in under 20 minutes today!
Training 04 July 2014
Happy Independence Day!!!
1a. Back Squats 5x135, 5x185, 5x225, 5x275, 5x295 and 5x305
1b. Resisted Vertical Jumps 4x8@75 in Keiser Rack
2a. BB SLingle Leg Squats 4x6 @135 each leg
2b. Low Prowler Pushes (heavy 3 wheels, low handle position) 40 yards x 4 (1 between each set of SL Squats)
3a. Close Grip Incline Bench 2x8@145, 2x6@145
3b. Plate Front Raises w/ Twist 3x10@35
3c. DB Skullies 2x8@40, 2x8@37
3d. Incline Chest Supported DB Front Raises 3x10@17#. Except for last set. Dropped 5#DBs on last three reps.
- DB Sit Ups 10x10@12.5
Training 05 July 2014
Exercise A: Calf Superset* as per Charles Poliquin’s Luke Sauder routine posted on Strength Sensei.
A1) Seated Calf Raises 3 x 10-5-5 (one set of 10 reps, followed by two drop sets of 5 reps) at a 1010 tempo to lower the weight, no pause, and 1 second to raise the weight). Weights were 140-115-90.
A2) Donkey Calf Raises 3 x 30 at a 10X0 tempo. Used BW + 100 DB.
*After finishing a set of the A1 exercise, proceed immediately to exercise A2. Then rest two minutes before repeating the super set.
Exercise B: Standing Calf Raises
B1) Standing Calf Raises 10 x 10-30 a 11X0 tempo, ten seconds**. Started at 185 on bar (7-10# plates per side) and pulled a 10# plate off one side at a time. I hit a minimum of 10 reps and max of 17 on my sets. We do not have a standing calf raise machine in our gym, so I used a bar in the rack and 4" step.
Then I proceeded to do the following strength complexes with no rest between sets:
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Sumo Deadlifts 275x8 hanging leg raises BW x 25, DB reverse Lunges 40x12, and cable woodchops x 45.
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Snatch Grip High Pulls 225x1, BBL Shrugs 225x10 and DB curls 40x15. 3 rounds.
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Banded Rows purple bands x10 as fast as possible, tibia purple banded raises x12 and chin ups BW x5. 3 rounds.
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Fat Grip Tricep Pushdowns 140x12 (super strict), Serratus Pulldowns 245x12, DB hammer Curls 45x8 and 4 way neck isometric holds with purple band. 30 seconds in all directions. 2 rounds.
I limped to the showers and got it as cold as it would go to extinguish my calves.
Training 07 July 2014
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Barbell Complex Warmup 45# BBL, ten exercises, ten reps each done consecutively (RDL, Row, Shrug, Upright Row, Press, Front Squat, Good Morning, Back Squat, Calf Raise and Side Bends).
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Part 2 of Poliquins Luke Sauder Calf Routine. Standing Calf Raise on 1-2-x-0 tempo. Three sets of three drop sets of 10-10-10. Weights were 225, 195, 155; then 215, 185, 145; finally 195, 155, 135. And yes, I have been walking funny since Sunday morning when I awoke.
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Bench Press 12x45, 8x115, 5x145, 5x175 3x225. The eccentric of 275 lowered over 8-10 seconds, pause while 25# plates stripped off both ends of BBL and explode up with 225. Three sets of this done. Then 2x3@185 for speed.
4a. TRX ring rows 3x8@BW on 5-0-x-3 tempo
4b. Cable Woodchoppers 3x8@45 each way.
4c. Y Lift Offs 2x8@BW
4d. Strict Fat Bar Triceps Pushdowns 3x10@160
4e. Band Pull Aparts 3x10@Purple Band Doubled.
My motivation was in the tank today. Not sure why. Will try and get to bed early after downing some beef.
Training 08 July 2014
- Barbell Complex Warmup. 45# BBL x 10 reps of 10 exercises.
2a. Overhead Squats 45x8, 95x5, 135x5 then 3x5@145
2b. Lateral Leg Lowers on Wedge 2x8@BW each side
2c. Ring Fallouts 4x6@BW
- Sotts Press 5x15, 2x5@45. Assume OH squat position! drop and sit in the hole! press the BBL up 5 times while staying in hole, stand up.
4a. RDLs 6x135, 6x225, 6x275 and 6x315
4b. Chin-ups 11xBW and 9xBW
- Tabata Wall Ball. 20 # MedBall x 8 rounds of 20 seconds work : 10 seconds rest.
Training 10 July 2014
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Complete three rounds of the following with as little rest as possible :
A. Sumo Deadlift 3x8@275
B. Hanging Knees to Chest 3x25@BW
C. Reverse DB Lunge 3x12@40 each leg on 3-1-x-1 tempo
D. Cable Woodchoppers 3x15@45# each side
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Poliquins Luke Sauder Calf Routine Day 1
Seated Calf Raises 3x10-5-5@150-125-100 on 1-0-1-0 Tempo supersetted with
Donkey Calf Raise 3x30-50@100 on 1-0-X-0 Tempo. Did reps of 35, 32 and 36.
Then do a super long drop set of Standing Calf Raises 10x10-30 on 1-1-X-0 Tempo. Started at 205 and dropped 10# a set over the remaining 9 sets. 10 seconds rest between each mini set. I’m walking like the morning after a night full of atomic wings and bourbon.
Training 12 July 2014
- Warmup Treadmill Incline of 8 @ 3.2 mph x 5 minutes
2a. Back Squats to Low Box 5x45, 5x95, 5x135, 5x185, 5x225, 5x275, 5x295 and 5x315.
2b. Keiser Resisted Vertical Jumps 4x8@75
3a. Barbell Single Leg Squats 4x6@155
3b. Low Handle Prowler Push 4x40 yards@ 3 Plates. Do one 40 yard push between each set of SL Squats.
4a. Close Grip Incline Bench Press 4x7@155
4b. Plate Front Raises with Twists 3x12@35
4c. DB Skullies 3x8@37, then 5x8@33
4d. Incline Chest Supported DB Front Raises 3x15@15
5a. DB Situps 10x10@12.5
5b. Day 2 of Poliquin’s Luke Sauder Calf Routine. Triple Drop Standing Calf Raises 3x10-10-10 at 1-2-1-0 tempo. Used 220-19–160 on set 1, 210-180-150 on set 2 and 190-160-130 on set 3.
Really long workout today (almost two hours). Little dehydrated from yard work and some stomach issues. Apparently my entire family got sick on some Greek food (rice, salad, Tilapia, chicken…normally pretty safe and good food). Anyway, will spend the remainder of the day hanging with my boys, playing games and doing a little gunsmithing!