This was just a quick workout I got in over my lunch break yesterday.
Single Leg Squat off Step:
2nd Stair x 5 each leg
3rd Stair x 2 each leg x 3 sets
Single Leg Parallel Box Squat:
BW x 3 each
BW x 3 each
85 lbs x 3 trips
The third stair is a little below parallel. I’m getting better at controlling it all the way to the bottom but I don’t have much pop out of the bottom of it yet. Only a couple weeks till I try my pistols so I need to get crackin!
Paused Wide Grip Bench-
135 x 5
155 x 5
185 x 5, 5
135 x 8
185 x 8, 8, 8
155 x 8
Defranco Shoulder Tri-Set-
35# plate/25# dumbells x 10 reps per set x 2 rounds
Incline Dumbbell Press-
45 x 10, 10 (5 second negative each rep)
Saturday Strongman Training
150 x 1
170 x miss
100 x 100 ft
190 x 100 ft
240 x 15 ft
180 x 1
230 x 1, 1, 1
Called it a day after that. I wasn’t really planning on doing any overhead pressing since my bicep is a little jacked up still. I didn’t even get 170 off my chest. I was pretty happy with the farmers walks but my right shoulder is completely jacked up after the 240 attempt. I’m going to go ahead and take this next week completely off from anything upper body. I’ll drag the sled a little and possibly squat with safety squat bar or the cambered bar depending on how I feel but that’s it. It’s going to be a lot of foam rolling, epsom salt baths, and recovering like crazy to gear up for my next training cycle.
Alright, since I’m well on my way to the goals I’ve posted for my squat, bench, and deads I’m going to post up some side goals for along the way. At the beginning of each month I’ll get a video of my attempt at that months goal. The month listed will be the month I train for the goal posted next to it. My attempts at this goal will be filmed and posted at the beginning of the following month.
April – 1 Pistol Squat (each leg)
May – 315 x 1 box squat w/ full pause on box
June- 235 x 5 bench press with full pause on chest with each rep
July- BW+100 lbs chin up x 1
August- Bodyweight Snatch
September- Muscle Up x 5
For right now my training will be set up as it was before (M,T,T,F) but I’ll be squatting to a below parallel box with a full pause one every rep, wide grip bench (index fingers on rings) with a full pause on the chest each rep, and more single leg training. It’s nothing crazy, just a slight change up in two of my primary exercises and a variation in the assistance work. Over this year I plan on using primarily Wendlers 5/3/1 as a base program with some slight bastardization here and there. I’m going to experiment with some variations on the primary exercises to see how well they work.
As far as my diet goes I’m going to keep it mostly Paleo (I feel a ton better when I eat this way) and I’m going to experiment with a couple of weeks on the Lean Gains style of intermittent fasting to see where my bodyfat and performance in the gym go. Still not much in the way of supplements aside from Vit D, acidophilous, and digestive enzymes. My real goal right now is to slowly put on some lean mass while leaning out just a bit. The days I lift most of my calories will after my training, the days I don’t train I’ll back my calories down a little.
If you have a little time for some knowledge bombs to be dropped your way these articles are worth reading. You need to read these in order for them to make sense. They’re a little long but well worth the read.
#1- Just Say NO!– Life in Synergy
#2- Here We Go Again– Tony Gentilcore
#3- You Just Got Served– Brett Contreras
#4- Woe Be Unto Ye Who Contradicts the Glute Master!– Tony Gentilcore
You obviously have links to Tony’s blog so if you want to read more of Brett’s ramblings check out http://bretcontreras.com.
I just stumbled across this product a couple weeks ago. Even though I’m already on the paleo bandwagon I found this book to be very insightful and incredibly useful. It was written by Diane Sanfilippo who is a Registered Dietician, Holistic Nutrition Educator, and Holistic Lifestyle Coach who has used the paleo approach to eating for several years with great success. You can read more about her own personal story and why she chose this type of lifestyle HERE. Included in the product is great information on not only how to implement this style of diet, but more importantly why! Plus for $34 and a 60 day guarantee you can’t beat it.
For more information on Diane check out http://www.balancedbites.com.
Now some of you may be asking what the heck ROI is. ROI stands for Return On Investment. Basically ROI looks at how much of something you put into a system and how much you get in return for it. This is similar to investing your money in the stock market. When you invest you want something that you can put a little bit of money into yet still get a big return. Fitness should be the same way. Is it really worth obsessing over measuring every morsel of food and timing every single minute of your exercise? Unless you are deep into the prep for a specific event such as bodybuilding, or are a professional athlete then I seriously doubt that your fitness ROI is very high.
In my experience I’ve had a much higher ROI when I focus on high quality foods instead of micromanaging every ounce of poorer quality foods. I’ve had the same experience in the gym. When I tried to implement several different things at once I invariably forgot about one aspect or another. By sticking with one theme for each training session or training cycle you’re going to see much better results.
The trick is to figure out which inputs (strategies) give you the best ROI. You must also take into account the time frame you are working with. If you have no set end period in which to accomplish this goal you’ll probably never get it. Pick a competition or something to showcase the accomplishment of this goal. By doing this you will also be taking advantage of Parkinson’s Law which states that “Work expands so as fill the time for it’s completion.” In other words if you give yourself a goal but not time frame you just kind of limp along in limbo. If you give yourself 6 months to do something (and have a showcase of that goal lined up) you will most likely set an unconscious priority for that goal which will help you get there.
Nothing to exciting here. It’s been rainy and wet the past couple days so the alley behind my house is a muddy, sloppy mess so sled dragging was out. So I headed outside, grabbed my kettlebell, my 90# sandbag, and my jump rope and got to work. This session was very off the wall and I just rolled with whatever came to mind as I went and I didn’t count reps so I’ll just throw out the exercises I did. The session lasted just under 20 minutes with minimal breaks.
Single Leg Squat
My only goal with this was to get my heart rate up and going for 15-20 minutes. The primary two exercises I kept jumping back and forth between were the sand bag loading (over a 6′ bar) and jumping rope.
Short on time but still want to get into incredible shape?
Burst training isn’t some new or magical approach to training that I’ve come up with, I just like calling it that. Call it what you want but it’s a great way to pack a lot of training into short amounts of time.
I need to preface this by saying that if you are training for athletics or a specific competition (powerlifting, strongman, etc) then this is far from optimal. If you’re main concern is just fat loss and general fitness, it works GREAT!
To start, pick out times you have during the day where some moderate physical activity would be possible. This could be anywhere from 10-30 minutes. You can go as low as 5 if you have some sort of free weight equipment to work with. I don’t recommend you use any type of machine to for this style of training.
Once you have your times set, pick a couple different exercises that all challenge you in different ways. For example you don’t want to pick squats, lunges, and stair runs all for one day. A better pairing would be pushups, pull ups, and squats or rows, lunges, and hindu push ups. Preferably your exercise selections will cover your entire body if all you are using is body weight movements. The exception is if you are doing weighted exercises like the clean and press, snatch, weighted swing, or some other type of full body lift with kettlebells, dumbbells, or barbells.
Now for the application part. In a perfect world you will have 2-3 times per day that you can throw in a little training. Once per day will require much higher levels of intensity and will be very limiting. You’ll only be doing 1-2 exercises per “burst” to keep things simple and efficient. Don’t worry about the number of sets of each exercise you do. Pick a goal for the number of reps and go for it. Once you hit those goals, change exercises and start with a fresh rep goal, or up the rep goal of the current exercise. Here is a sample breakdown:
Burst 1 (10 minutes right after waking up): Jumping Jacks – 100 reps, Push Ups – 50 reps
Burst 2 ( 10 minutes at Lunch Break): Squats – 100 reps
Burst 3 (10 minutes as soon as you get home from work): Rows – 50 reps
If you have 2 20-30 minutes periods you could do anywhere from 1-3 basic exercises at each Burst. The best advice is to keep it simple and balanced.
For those that want to buy some inexpensive equipment for their home I really like a simple pair of gymnastic rings. These can be set up in your garage, a doorway, or your backyard and can be used for a ton of different upper and lower body exercises. They’re also portable so if you have a job where you travel regularly they are easy to take along and still get some quality work done.
If you are using full body free weight exercises you can stick with one exercise per Burst and go for rep goals at a certain weight then either bump the weight or the reps each time you hit the goal. For example, if you are doing a kettlebell swing and only have on kettlebell then you’ll need to keep bumping your rep goal each time you meet it. It will mostly depend on what you have for free weights. If it’s just one set weight, rep goals will be where you focus, if you can adjust your weights or have several weight options then you can stick with your initial rep goal and increase the weight a little every time you reach the rep goal.
This type of training can be do 4-5 days per week. Always be sure to take a couple days each week for just light activity like taking a walk or doing nothing and just resting.
Just like any program, the results will be dependent on how consistent you are and the effort you put in. I prefer to change exercises on a weekly basis so that you get several opportunities to do the same exercises and set some new rep goals before moving on. They can be changed up daily as long as you rotate back to the old exercises to beat old rep goals.
There isn’t anything special about this program in and of itself. This just gives you a way to get you heart rate jacked up for a bit several times throughout the day to help elevate your metabolism.