Well I finished last week out with a good training session. Thursday's upper body session was brought to you by an extremely "motivating" (choose your own explitive) ex wife. I ended up training in the LAB, which is the Underground Garage Gym and I must say probably the most bad ass garge gym around. So the end of last week looked like this.
Thursday
Standing Overhead Press 5x3
Ring suspended push up 3x15
Pull downs 4x10-20
Super set of shrugs and Shoulder YTWI complex 3x20 and 3x8
Dumbbell row 1x20
Saturday
Recover and foam rolling
Sunday
Family Day. I know some people that are "hardcore" say they train all the time no matter what. Now I would say that I am very committed to my craft but when a little girl tells you,"No Daddy no!!!" you listen. I did some more foam rolling.
Wednesday, November 14, 2012
Wednesday, November 7, 2012
Training Log Update
I haven't posted any training logs in a long time, partly because I was like does anyone really want to know how I train and because I've been lazy with posting. Well any ways I've been tinkering with a new template. I only deadlift for a four week period. The first three weeks of deads are from a nasty deficit, I mean nasty, the bar is touching the top of my foot (3-4" I don't know). The other 6-8 weeks, depending on how I feel, my deadlift day is either a strongman day or an Olympic lifting day. My strongman lifts are limited I do a log lift, a fat bar clean an jerk, ghetto stone load ( I take the end off a bar an load it w/ bumpers) a farmers walk and heavy rope row (I load up the prowler and tie a battle rope to the end and pull it to me). My oly lifts are almost always from the hang, the reason being I don't want it to interfere with my deadlift and vice versa. The deadlift and a clean or snatch pull are to totally different animals. If you don't believe me come to my Oly Workshop in Lexington KY starting Nov 17 or hit me up in Louisville. I will throw some lifts from the floor in but mainly just pulls. Also still rehabbing a pec tear so snatches are limited in weight, I know being a wuss, but I have to think about being a 100% in August if I'm going to try to post a 2375 total at 242 (1050 squat, 650 bench, and 675 deadlift).
With staging my deadlift like this I have made some big gains in my pull. I repped 605 raw for 5 which is a rep PR of 20 lbs. for me. I haven't went for a max single yet but it's coming. My squat programing just came off a wave of chain back squat where a single with 500# bar weight with about 200# of chains was easy. Now I'm concentrating on my box squat since it sucks. Plus I keep in my single leg movements since I swear that's what took me from a 860 squat to flirting with a 1000. Upper body wise I'm still rehabbing the pec everything feels great but I'm just nervous I do not want a relapse. So it has been floor pressing with and without chains fairly high volume some light dips if I'm feeling good and plenty of overhead pressing and tons of back work.
So here's what this week looks like:
Saturday:
Cleans from a high hang 315x4
Single leg cross body RDL's 4x8
Hanging leg raises 4x10
Monday: (usually Sunday)
Single Dumbbell overhead press 4x8
Pull ups wide 6x6
Dips bodyweight 4x12-15 (depending on shoulder/pec)
Hammer row 4x15-20
Band pull apart/ band resisted skull crushers 4x10
Tuesday:
Box squats 4x4 then 1x3 (working on technique my box squat sucks but my free squat rules)
SSB lunge 4x8
Log bar cleans 4x3
Ab cable rotation 4x15
GHR 4x15
I'll update the rest of the week later. Stay strong.
With staging my deadlift like this I have made some big gains in my pull. I repped 605 raw for 5 which is a rep PR of 20 lbs. for me. I haven't went for a max single yet but it's coming. My squat programing just came off a wave of chain back squat where a single with 500# bar weight with about 200# of chains was easy. Now I'm concentrating on my box squat since it sucks. Plus I keep in my single leg movements since I swear that's what took me from a 860 squat to flirting with a 1000. Upper body wise I'm still rehabbing the pec everything feels great but I'm just nervous I do not want a relapse. So it has been floor pressing with and without chains fairly high volume some light dips if I'm feeling good and plenty of overhead pressing and tons of back work.
So here's what this week looks like:
Saturday:
Cleans from a high hang 315x4
Single leg cross body RDL's 4x8
Hanging leg raises 4x10
Monday: (usually Sunday)
Single Dumbbell overhead press 4x8
Pull ups wide 6x6
Dips bodyweight 4x12-15 (depending on shoulder/pec)
Hammer row 4x15-20
Band pull apart/ band resisted skull crushers 4x10
Tuesday:
Box squats 4x4 then 1x3 (working on technique my box squat sucks but my free squat rules)
SSB lunge 4x8
Log bar cleans 4x3
Ab cable rotation 4x15
GHR 4x15
I'll update the rest of the week later. Stay strong.
Thursday, November 1, 2012
Just a quick rant
I apologize in advance for anyone this may offend, but I feel that this is a topic that needs to be discussed. The views and opinions expressed are solely that of Underground Athletic Development HAHAHA!!!! A disclaimer.
Ok my rant for today was brought up by a good friend of mine. He asked "why everyone is organic this, grass fed beef that, 40 minute warm ups and so on. What happened to don't eat crap and be consistent in the gym?" The only answer I could come up with everyone is an expert. People do not want to do the basics and the basics being "don't eat crap and be consistent in the gym". I feel when trying to improve your fitness far too many people lose the forest for the trees. If you don't eat right there is no way that you can improve your fitness and or lifestyle. I like to use the analogy of eating junk is like putting diesel fuel into your car that uses gasoline. Yes the car will run but it will run like crap. It will sputter and have no power much like yourself if you put crap in your body. So first put down the "100 calorie snack packs" and supplements and grab some real food. I'm not knocking organic food because recent tests have proven that there is no nutritional difference between organic vegetables and there non-organic counter parts, but they do provide 100% of your daily pretentiousness. Ok I'm being a little cynical. Sure organic foods are great but just because you eat some organic food doesn't give you the excuse to eat crap the rest of the time. It's kind of like the fatty that drinks a diet coke and then shoves 3 cupcakes down her throat.
Now being consistent in the gym, is another story. I do some work at a small commercial gym and I am required to do "Fitness Consults" (and yes the italics is supposed to be sarcastic). However crappy these "Fitness Consults" are there is one question that always gets me. "How many days a week are you planning on coming to the gym?". 90% of the time people respond, "5-6 days a week would like to go 7 but just don't think I can do that, you know trying to be realistic." If you could go that many days in a row then more power to you but we all know that for a newbie that's not going to happen. When I talk about being consistent in the gym I mean picking 2-3 days a week for a beginner and sticking to those days no matter what. If you go Monday, Wednesday, and Friday but its Wednesday and you're "too tired and will go tomorrow" well I got news for you, you are going to be too tired "tomorrow" also, so just get your butt in the gym! Find a warm up that addresses your specific needs. DO NOT I repeat DO NOT come in touch your toes a few times and do some windmills with your arms and call that a warm up. A warm up should be approximately 5-10 minutes of mobility work that is specific to your needs and the work out that you have planned. With that being said, that does not mean that once you do your mobility warm up you jump straight into your working sets.
Ok, so let's run through this again. Rule number one to success in improving your health /fitness. Don't eat crap and be consistent in the gym. Rule number two Don't eat crap and be consistent in the gym. Awesome simply awesome.
Ok my rant for today was brought up by a good friend of mine. He asked "why everyone is organic this, grass fed beef that, 40 minute warm ups and so on. What happened to don't eat crap and be consistent in the gym?" The only answer I could come up with everyone is an expert. People do not want to do the basics and the basics being "don't eat crap and be consistent in the gym". I feel when trying to improve your fitness far too many people lose the forest for the trees. If you don't eat right there is no way that you can improve your fitness and or lifestyle. I like to use the analogy of eating junk is like putting diesel fuel into your car that uses gasoline. Yes the car will run but it will run like crap. It will sputter and have no power much like yourself if you put crap in your body. So first put down the "100 calorie snack packs" and supplements and grab some real food. I'm not knocking organic food because recent tests have proven that there is no nutritional difference between organic vegetables and there non-organic counter parts, but they do provide 100% of your daily pretentiousness. Ok I'm being a little cynical. Sure organic foods are great but just because you eat some organic food doesn't give you the excuse to eat crap the rest of the time. It's kind of like the fatty that drinks a diet coke and then shoves 3 cupcakes down her throat.
Now being consistent in the gym, is another story. I do some work at a small commercial gym and I am required to do "Fitness Consults" (and yes the italics is supposed to be sarcastic). However crappy these "Fitness Consults" are there is one question that always gets me. "How many days a week are you planning on coming to the gym?". 90% of the time people respond, "5-6 days a week would like to go 7 but just don't think I can do that, you know trying to be realistic." If you could go that many days in a row then more power to you but we all know that for a newbie that's not going to happen. When I talk about being consistent in the gym I mean picking 2-3 days a week for a beginner and sticking to those days no matter what. If you go Monday, Wednesday, and Friday but its Wednesday and you're "too tired and will go tomorrow" well I got news for you, you are going to be too tired "tomorrow" also, so just get your butt in the gym! Find a warm up that addresses your specific needs. DO NOT I repeat DO NOT come in touch your toes a few times and do some windmills with your arms and call that a warm up. A warm up should be approximately 5-10 minutes of mobility work that is specific to your needs and the work out that you have planned. With that being said, that does not mean that once you do your mobility warm up you jump straight into your working sets.
Ok, so let's run through this again. Rule number one to success in improving your health /fitness. Don't eat crap and be consistent in the gym. Rule number two Don't eat crap and be consistent in the gym. Awesome simply awesome.
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