Training 27 January 2015
- Treadmill Warmup 5 minutes @ 4.0 mph on incline of 4. Lower body mobility.
2a. Clean Grip Deadlifts 4x135, 4x225, 4x315 then 3x4@410
2b. Speed Forward Lunges 3x12 each leg with 45# plate held over chest. Lunge as fast as possible, with trailing knee barely kissing the floor on each rep.
3a. TRX Ring Rows 3x25@BW on 2-1-2-1 Tempo
3b. One Arm Incline Push-ups 2x20@BW each arm.
4a. TRX Ring Ab Fallouts 3x6@BW with 3 seconds hold in the bottom.
4b. Hanging Knee Raises 3x8@BW.
4c. Foam Rolling back.
- Med Ball Slams 2x12@15
Training 29 January 2015
- Treadmill warmup 5 minutes at 4.0 mph on incline of 4. Lower body mobility.
2a. Barbell Speed Squats 5x45, 5x135, 5 x195 then 4x5@215. Down slowly, pause in hole below parallel, explode up and barbell comes off back at top of movement.
2b. DB Oscillating RDLs 12x85, 4x12@110
3a. DB Incline Presses 3x25 on tempo of 2-1-2-1
3b. DB Lateral Raises 2x20@15
4a. Banded Chin-ups 4x15@BW
4b. One Arm mini-Barbell Curls 2x20@30, then 10x30
Training 31 January 2015
- Treadmill warmup 5 minutes at 4.0 mph on incline of 5
2a. Sumo Barbell Deadlifts 6x135, 6x225, 6x295, 2x6@345
2b. Reverse Walking DB Lunges 3x12 each leg @40s
3a. DB Row 3x25@40 on 2-1-2-1 Tempo
3b. Split Jerk 2x135, 2x155, 2x165
4a. Yoga Push-ups 2x15@BW
4b. Side Planks with support leg at 90* and top leg held parallel to ground and internally rotated 2x30 seconds each side
5a. Kneeling Cable Crunches 3x15@160
5b. 4 Way Manual Neck. Lie on bench and Coach provided manual resistance in extension, flexion and laterally. 2 rounds each way of 15 reps each way.
Training 02 February 2015
- Treadmill Warmup 4 minutes at 4.0 mph on incline of 6. Lower body mobility circuit.
2a. Barbell Front Squat 5x45, 5x135, 3x165, 3x185, 3x205, 3x2@225
2b. Oscillating Barbell RDLs 6x45, 6x135, 6x225, 3x6@315
3a. Incline DB Bench Press 12x70, 10x70, 9x65, 8x60 all on 2-1-2-1 Tempo
3b. DB Lateral Raises 10x25, 10x28
3c. Standing Calf Raises 6x10@300
4a. Dynamic Bench Dips 4x15@BW. Hands come off of bench at top of movement, as explosiveness generated in bottom of movement lifts you off the bench.
4b. Lateral KB Lunge 2x10 each way @ 18# with 3 seconds hold in bottom of the lunge.
Training 03 February 2015
- Treadmill Warmup 5 minutes at 4.0 mph on incline of 6. Manual stretching and mobility.
2a. Slow Eccentric Deadlifts 8x135, 8x225 then 2x8@245 on tempo of 3-1-X-0
2b. Forward DB Lunges 5x6@70 each side.
3a. Explosive TRX Rows 4x12@BW as fast as possible
3b. Feet Elevated Banded Push-ups 3x10@BW + Green Band
4a. Cable Woodchops 3x10@50 each way
4b. Ab Wheel Rollouts from Knees 3x6@ BW. Hold stretch position for 3 seconds.
Training 05 February 2015
- Treadmill Warmup 5 minutes @ 4.0 mph on incline of 6. Lower body mobility circuits.
2a. High Bar Barbell Back Squats 10x45, 10x135, 2x10@155 all on 3-2-3-1 Tempo. That’s a minute and a half of squats every set. I was seeing stars at just 135.
2b. DB RDLs 4x8@130s
3a. DB Decline Press 12x75, 6x75, 9x65, 7x65 all on 2-1-2-1 Tempo
3b. Plate Front Raise 2x10@45.
4a. Banded Chin-ups 2x15xBW, 12@BW and 10xBW
4b. One Arm mini Barbell Curls 2x20@25 each arm
Training 07 February 2015
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Treadmill Warmup 5 minutes 4.0 mph at incline of 6
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Speed Sumo Deadlifts 4x135, 4x225 then 8x4@245 as fast as possible with a timed 45 second rest between each set. Start to finish on work sets was 6:22.
3a. Val Slide Reverse Lunge 4x6@18# KB with 5 second hold in bottom position.
3b. DB Row 4x8, 8, 7, 8@120 on 2-1-2 Tempo. Slow and controlled with no momentum.
3c. V-Bar Dips 10@BW then 4x10@BW+26# KB.
4a. Side Plank with Support leg bent at 90*, trailing leg raised above parallel and internally rotated. Hips pushed forward. 2x35 seconds each side @ BW.
4b. KB Lying Toe Touches 2x12@70# KB. Lie on back, legs at 90* to floor. Hold KB over chest and curl up and touch the toes.
4c. Four Way Manual Neck 22 reps each direction with coach applying manual resistance.
Training 09 February 2015
- Treadmill Warmup 5 minutes at 4.0 mph on incline of 6. Lower bid mobility circuits.
2a. Barbell Front Squats 6x45, 6x135, 6x155 then 3x6@160 all on tempo of 3-2-3-1. Time in the hole is getting more comfortable. Not easier…just more comfortable.
2b. Hex Bar RDL’s 12x225 then 3x12@285. That was a whole new twist on an already great movement by using the hex bar.
3a. DB Decline Press 2x25@40 then 25x35 all on tempo of 2-1-2-1
3b. Plate Front Raise 2x20@35
4a. Dynamic Bench Dips 4x15@BW. Explode off bench on concentric portion of the movement.
4b. DB Lateral Lunge 2x10@20 each way with 3 second hold in the bottom position.
4c. Seated Calf Raise 10x160 then 5x8@185 then 20x45 single leg.
- Crawl home to my wife and whimper and take in copious amounts of protein.
Training 10 February 2015
- Treadmill Warmup 5 minutes at 4 mph on incline of 6. Lower Body mobility circuits.
2a. Clean Grip Deadlift 4x45, 4x135, 4x225, 4x315, 4x365 then 2x4@385. I’m pretty fried from last night so I backed down my top sets as compared to last two weeks.
2b. Speed Lunges 3x12each leg@45# plate held over chest. Just go as fast, but under control, as possible.
3a. Ring Rows 3x25@BW on 2-1-2 Tempo.
3b. One arm push-ups on barbell in rack. 2x20@BW. Used a lower setting in rack this week to increase resistance.
4a. Hanging Knee Raise a la Poliquin style 3x8@BW
4b. TRX Ab Fallouts 3x8@BW with 3 second hold in bottom position.
5a. Seated Calf Press 3x15@325
5b. Medball Slams as explosively as possible 2x15@15# MB.
Training 12 February 2015
- Treadmill Warmup 4 mph x 5 minutes on incline of 6. Lower body mobility.
2a. Explosive Barbell Back Squats 5x45, 5x135, 5x185 then 4x5@225. Bar explodes off back at top of movement.
2b. DB Oscillating RDLs 4x12@130.
3a. Incline DB Press 25x40 then 2x25@37 all on 2-1-2 Tempo.
3b. DB Lateral Raise 2x12,8@17.5/15. Do 12 reps then drop the 2.5s in each hand on rep 12 and continue on to reach 20 reps.
4a. Banded Chin-ups 4x15@BW
4b. One Arm Barbell Curls 20x32.5, 20x30
4c. Standing Calf Raises 4x15@250
4d. Banded Tibia Raises 2x15@Green Band.
- Manual stretching and spine/ hip realignment.
Training 13 February 2015
- Treadmill Warmup 5 minutes at 4 mph on incline of 6.
2a. Sumo Deadlifts 6x135, 6x225, 6x315, 6x365 as quickly as possible.
2b. Reverse DB Walking Lunges 3x12@37 each side.
3a. DB Bent Over Row 3x25@45 all on 2-1-2 Tempo.
3b. Yoga Push-ups 2x20@BW.
4a. Side Plank with top leg elevated and internally rotated 2x40 seconds each side.
4b. 4 way neck using black band 25 reps each direction.
5a. Kneeling Cable Crunches 20x160
5b. 4 Way Neck leaning on Swiss Ball against wall 15 reps each way.
I’m pretty sore from this weeks work. Will take two days off to recover and rejuvenate some beat up muscles. I’ve also been following Ori Hoffmeklers Warrior Diet since the last week of December. It’s been a great change and REALLY simple to do. I’m losing some fat and staying at about 210, which is all good. I basically have a whey shake in the morning, a whey shake and a piece of organic fruit mid day, periworkout nutrition (Indigo-3G and Surge Workout Fuel) and then a feast. Lots of vegetables, berries, some fruit and as much protein as I want. Beef, venison, chicken, pork, fish…it’s all fair game. Fish oil too! I occasionally have some organic nuts during stressful times, but otherwise I just fly through my days not worrying about food intake. I’ll get some blood work done in April to see how things look from a clinical standpoint. I’m down a belt size with no extra cardio or met cons. Just my weight training sessions. Good stuff for a 41 year old!
Training 16 February 2015
- Treadmill Warmup 5 minutes at 4 mph on incline of 6. Lower body mobility circuits.
2a. Barbell Front Squat 3x45, 3x95, 3x135, 3x155, 3x185, 3x205, 3x225, 3x235
2b. Barbell Oscillating RDLs 6x45, 6x135, 6x225, 6x275 then 3x6@335
3a. DB Incline Press 2x12@70, 10@70 and 9@70 all on Tempo of 2-1-2-1
3b. DB Strict Lateral Raises 2x10@25
3c. Lateral MB Lunge 2x10@20#MB each way with 3 second hold in bottom position.
4a. Dynamic Bench Dips 4x17@BW. Hands come off of bench at top of each rep.
4b. Seated Calf Raise 12x160 then 5x10@205.
I felt really, really good today after taking two days off to get some active recovery in. And a huge 4 hour nap Sunday afternoon!
Training 17 February 2015
- Barbell Colex 100x45 over various movements. Do not put the bar down until 100 reps done. Easy way to warm up and build some volume.
2a. Clean Grip Barbell Deadlift with Slow Excentric 8x135, 8x225 then 2x8@255 on 3-1-X-1 Tempo.
2b. Forward DB Lunge 5x6@85 each side. That was a grip workout following the slow deadlifts.
3a. TRX Speed Rows 4x13@BW as fast as possible.
3b. Banded Push-ups with feet elevated on a box 3x10@BW + Green Band.
3c. Standing Calf Raises 5x12@275
4a. Cable Woodchops 3x10@55 each side.
4b. Ab Wheel Rollouts 3x8@BW with chin touching the deck at the bottom of each rep.
4c. Seated Calf Press 3x25@350.
Training 19 February 2015
- Treadmill Warmup 5 minutes at 4 mph on incline of 6.
2a. Slow, Paused Barbell Back Squat 8x45, 8x95, 8x135, then 3x6@185 all on a 3-2-3-1 tempo. I’m starting to enjoy my time holding in the hole.
2b. DB RDLs 4x8@140. That’s the heaviest DBs we have. Now just got to add more reps.
3a. DB Decline Press 10x80, 7x80, 2x10@70 all on 2-1-2-1 tempo
3b. Front Plate Raises 2x10@50. Squeeze two 25# bumpers together for extra grip work.
4a. One Arm Mini-Barbell Curl 20x32.5, then 10x32.5 drop to 30# and do 10 more reps to complete the 20 rep set
4b. Banded Chin-ups 4x15@BW
4c. Seated Calf Press 5x20@405
Training 20 February 2015
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Barbell Complex Warmup 100x45. 100 reps without putting the bar down. Movements like RDLs, Front Squats, Rows, Overhead Presses, FS Reverse Lunges, Good Mornings, Shrugs. Manual stretching done by Coach.
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Speed Sumo Deadlifts 4x135, 4x225 then 8x4@275 with only 45 seconds rest between each set. Total time was 6:35 for all 8 work sets.
3a. Val Slide Reverse Lunge 4x6each side@26# KB. Hold bottom position of each rep for 5 seconds.
3b. DB Rows 4x8@120 on 2-1-2 tempo. Had to break out the straps as my grip was gone.
3c. V Bar Dips 5x10@BW + 35#
3d. Standing 1 Leg Calf Raise 5x10@BW + 35#
4a. Lying AB Crunch Toe Touches 15x45 then 2x12@90
4b. Banded Dorsiflexion 2x15@ Green Band
5a. 4 Way Manual Neck 4x15@ Manual Resistance
5b. More manual stretching by coach and spinal/ hip realignment.
This is the end of this 6 week wave training block. I’ll see what next week brings for training! I’ll spend this weekend recuperating, doing honey-dos, hopefully a massage and lots of naps!
Training 23 February 2015
Deload Day
- Treadmill Walking x 2 minutes @ 4 mph on incline of 4. Then run x 3 minutes @ 7 mph on incline of 4. Total of 5 minutes of movement.
2a. Standing Barbell Curl 8x45, 8x95 then 2x8@100
2b. Incline DB Skullies 8x22.5, then 3x8@37
- Treadmill Walking x 2 minutes @ 4 mph on incline of 4. Then run x 3 minutes @ 7 mph on incline of 4. Total of 5 minutes of movement.
4a. Seated Calf Raises 15x100, then 4x12@200
4b. 45* Back Extensions 8xBW, then 3x8@BW + 16# MB
- Treadmill Walking x 2 minutes @ 4 mph on incline of 4. Then run x 3 minutes @ 6 mph on incline of 4. Total of 5 minutes of movement.
6a. Kneeling Cable Ab Crunches 3x20@160
6b. Do 1 of each between sets of 6a: Trailing leg elevated side planks with top foot internally rotated 30 seconds each side, kneeling cable twisting bar press 10x40 each side and KB Side Bends 12x76#.
- Foam rolling T and L Spine, gluten, piriformis and outside of each thigh. Manual stretching and hip/spine realignment by coach.
Training 24 February 2015
Deload Day 2
- Treadmill Warmup 5 minutes at 4 mph on incline of 4. Lower body mobility.
2a. Barbell Front Squat 5x45, 5x135, 3x185, 1x205, 1x225, 1x245, lost 265 coming out of the hole, 1x245.
2b. Banded Leg Lowers 2x6 each leg @ Blue Band
3a. ISO Inverted Row Hold 60 seconds at BW, 44 seconds at BW, raise the barbell two notches in the rack and 60 seconds at BW. Basically use an overhand grip, pull yourself up to barbell from a parallel to floor start (except for last set) and hold. Fun times.
3b. Barbell Bench Press. 5x45, 5x135, 5x185, 5x205, 2x5@210. It’s bern a while since I’ve done these. Felt good.
- Recumbent Bike x20 minutes level 11 on a random hill program. Flushed the legs a bit.
Training 26 February 2015
Deload Day 3
- Woodway Force Run/Walk. 20 seconds running interspersed with 20 seconds of walking. Repeat for 3 minutes. Tried to keep run speed at 6 mph.
2a. DB Hammer Curls 4x8@65 each side
2b. Fat Bat Tricep Pushdowns 4x12@140
- Woodway Force Run/Walk. 20 seconds running interspersed with 20 seconds of walking. Repeat for 3 minutes. Tried to keep run speed at 6 mph.
4a. DB Shrugs 3x10@140 each side
4b. DB Strict Lateral Raises 3x10@25
- Woodway Force Run/Walk. 20 seconds running interspersed with 20 seconds of walking. Repeat for 3 minutes. Tried to keep run speed at 6 mph.
6a. Calf Press 5x20@405
6b. Kneeling Cable Woodchops 2x10@45 each side
6c. Ab Wheel Rollouts 2x8@BW
- Woodway Force Run/Walk. 20 seconds running interspersed with 20 seconds of walking. Repeat for 3 minutes. Tried to keep run speed at 6 mph.
Training 27 February 2015
Deload Day 4
- Treadmill Warmup 5 minutes at 4 mph on incline of 4. Lower body mobility.
2a. Clean Grip Deadlift. 5x135, 3x225, 1x315, 1x365, 1x405 then 2x455
2b. Pretzel stretches after sets 1, 3 and 4.
- Recumbent Bike 20 minutes on random hills level 12.
Training 02 March 2015
- Treadmill Warmup 5 minutes at 4 mph on incline of 6. Lower body mobility.
2a. Barbell Front Squat 4x45, 4x95, 4x135, 4x185, then 3x4@215. All warmup sets with 2 count pause in the hole, 1 second pause on the 3 work sets.
2b. Seated Barbell Goodmorning 6x45, 6x95, 6x135, 6x155 then 2x6@185 all on tempo of 3-2-3-1.
3a. Incline Barbell Bench Press 5x135, 8x155, 8x165 then 2x8@170.
3b. One Arm Mini-Barbell Upright Row 10x15, 10x35 and 10x45.
- Seated Calf Press 100x300. I took a 10 second rest only when absolutely needed (reps 40, 70, 85, 95). After each 10 second pause, I would reposition my feet for a slightly different emphasis.