Kansas

Accumulation 3s- Squat

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Box Jump-
36 inch box x 3 sets x 2 jumps

Squat-
225 x 7 sets x 3

BB Reverse Lunge- (clean grip)
95 x 5/leg
105 x 5/leg
115 x 5/leg

BB Hip Thrust- (bench supported)
135 x 3 sets x 3

EZ Bar Curl-
115 x 2, 2, 2, 2, 6

I’m going to be working the hip thrusts and try to get damn strong at those. It was a great glute/hamstring exercise that put zero pressure on my lower back. Didn’t get any video but I’ll try to get some benching and deadlifting later this week. Off to the gym for some sled dragging and cardio!

Accumultaion 3s- Military Press

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Military Press-
125 x 7 sets x 3 reps

FG Deadstop DB Row-
95 x 10, 7

Defranco Shoulder Tri-Set-
25# Lateral/Clean & Press, 35# Front Raise x 2 sets x 10 reps each

Pull Ups-
BW x 3, 3, 6, 6, 6, 6 (30 total)

Felt a little run down but the training session turned out great. I’m trying to keep my military press as strict as possible since the past couple weeks it’s gotten a little sloppy.

Driven Body Boot Camp

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It’s finally here and I’m freaking ECSTATIC about it!  Driven Body Boot Camp is ready to roll on Monday, August 30th!

Now, what the hell is Driven Body Boot Camp?

Short answer is it’s Salinas Premier Weight Loss Boot Camp!  When you join up you don’t just buy your way into a boot camp where someone screams at your for 2 hours a couple days per week.  Here’s what you get with DBBC:

-Driven Training Systems Weight Loss Nutrition Manual
-Driven Training Systems Sleep & Stress Management Manifesto
-Free Fitness Evaluation and Assessment
-Monthly Weight Loss Support Group
-Continuous Nutrition Counseling
-A Fun, Challenging, and Positive Training Environment
-Monthly Tracking of Progress
-Success Barrier Evaluation and a Personalized Barrier Removal Plan
-30 Day No Questions Asked Money Back Guarantee

Here’s the problem with most other boot camps.
#1- No Periodization
Periodization is a big fancy word for having a plan. Most boot camp instructors just throw together random exercises and call it an effective workout. At DBBC we always come with a plan in order to maximize your results and decrease the amount of time you need to spend in the gym.

#2- Zero Nutritional Support
Most of the time if your instructor gives you nutrition advice it’s nothing more than eat frequently, drink water, and take fish oil. If you aren’t losing weight then the only answer is to eat less and train more. We work closely with our clients to develop a nutritional plan that they can sustain over the long term and get sustainable results! Developing healthy habits then building on those at the table, in the gym, and out of it is the first step in getting you where you want to be.

#3- Overtraining
I’ve heard of boot camps that run up to 2 hours per session! When you figure in that 99.99999% of all boot camp workouts are built around high intensity interval training you get the perfect recipe for overtraining. Overtraining in the general sense is pushing your body beyond it’s ability to recover. Here is what happens in your body when you overtrain:

-Metabolism shuts down and you burn fewer calories
-Muscle recovery declines making you sore all the time
-Your body panics and starts hoarding calories so that you can actually GAIN fat despite your best efforts
-Motivation hits an all time low because not only are you not losing weight, your performance during the training session declines, and your nervous system (which plays a HUGE role in fat loss) shuts down
-When your nervous system shuts down you stop losing weight and lose muscle tone as well!
-Sleep quality declines so you don’t feel rested and have no energy
-Because of the poor sleep quality you crave carbs making your blood sugar bounce all over causing huge energy swings, makes you cranky and irritable, and effectively shutting down fat loss!

This ties back into #1 and having a plan. By having a plan and monitoring participants closely we prevent you from burning out and keep you on track to reaching your goals!

#4- Negative Training Environment
Who wants to be screamed at for two hours at a time by someone they don’t even know? You have enough stress to deal with without some random trainer jumping down your throat to do one more freakin squat! While we will do whatever we can to help motivate you we will never treat you like you are actually in a real life boot camp. We are ALWAYS 100% invested in you reaching your goals and maintaining those results. That means that we’ll be strict and give guidance where you need it, hold you accountable for showing up and working hard, and praise you when you reach each new goal.

#5-Frequent Breaks
Most boot camps run 4-5 weeks then take 3-4 weeks off. They absolutely must do this because usually by the end of boot camp their participants are so burned out that they have to take 3-4 weeks completely off before they feel like doing anything again! It’s a vicious cycle that is an perfect example of 1 step forward, 2 steps back. In some cases it’s more like 1 step forward, 3-4 steps back! Driven Body Boot Camp runs continuously 12 months out of the year. We can do this precisely because we don’t just beat you into the ground every time you step into the gym. If you want to reach your goals and maintain those results it takes CONSISTENCY.

Intensity is great but it’s not sustainable long term. I guarantee you can’t maintain very high intensity over 30-45 minutes let alone 1-2 hours! Attempting to do this multiple times a week for several weeks in a row will leave you burned out, overtrained, unmotivated and most likely back at square 1.

To find out more call Trey at (785) 443-1589 or email me at driventraining@yahoo.com.

Training Update

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Don’t have the details in front of me but I hit all my reps on bench and deads last week.  My back, however, wasn’t really agreeing with the deads.  I was sore then I helped move my grandmother in-law move on Saturday and I was crazy stiff all weekend. Got into the chiropractor Monday and got it put back in but I’m not going to be squatting or deadlifting this week.  The military pressing went great Monday night (hit 140 for 8 reps) then did some machine work for back then some random stuff for shoulders.  I attempted to squat yesterday but I was still feeling my back a bit so I called it am just taking it easy.  I’ll be sled dragging today and Friday and possibly Saturday in order to make up for it.  I will be benching tomorrow and hopefully get some video. I’ll also have some updated pictures and measurements to post Saturday morning.

Military Press & Squat

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Monday:
Axle Military Press-
95 x 2
115 x 2
130 x 4 sets x 5

FG Deadstop DB Row-
95 x 8, 6

FG CG Incline Bench-
135 x 5
155 x 5
165 x 5

Rolling Tricep Ext-
35 x 12, 12

Shoulder Stretch

Tuesday:
Squat-
195 x 2
215 x 2
230 x 4 sets x 5

Yesterday I felt great. I trained with the Dino crew again Monday night which was great. Since they were heading out to Al’s tonight to train I decided to squat earlier in the day. I felt great while I was squatting but I have to get into the chiro tomorrow. Last week squats felt heavy as crap the entire time, today felt way better. I didn’t understand why at first but then I remember that out at work the squat bar is a virtually smooth barbell while the one I squatted with today had knurling all the way across and actually stayed where it was supposed to on my back.

Chow Time- Recipes I Like

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This is site I’ve been digging the past couple of weeks.  It’s run by Megan and Brandon Keatley who have some amazing recipes.  Here are 3 that my wife and I have tried this week and liked.

Marinated Roasted Chicken Fajitas

Tex-Mex Meatza

Paleo Double Chunk Chocolate Cookies

To the Point: Ab Training

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Oh hey there back pain....

Why you need to train your abs:
1. Injury Prevention
2. Improved Posture
3. Improved Gym Performance

Strong abs are important no matter what you lifting goals are. When most people talk about their abs or “core” they usually are only referring to their abdominal muscles. In reality your “core” includes the abdominal muscles as well as the muscles of the back and spine. Contrary to what most think, the abdominal and other core muscles are not meant to create movement, they are meant to prevent it. Their primary function is anti-rotation, anti-flexion, and anti-extension. In order for the abs to do their job properly then the joints surrounding them must be doing their as well. Fairly often if you look at someone with back pain you’ll see that the hips are locked up tight and their upper back (thoracic spine) is locked up tight as well. This forces the lower back to compensate for the lack of mobility in those two areas by loosening what is supposed to be a very stable area. This coupled up with a steady diet of crunches, sit ups, russian twists, and improperly performed back extensions is a recipe for back pain and dysfunction.

If you didn’t follow along with all that here are the cliff notes:

1. Loosen Up Your Hips- Defranco’s Agile 8 among other things works great and is easy to perform.  FWIW, if you have back pain and are blaming it on tight hamstrings you need to think again.  Most likely your hip flexors are far to tight which rocks your pelvis and low back out of alignment forcing your hamstrings to get tight and stay that way.  Stretch your hip flexors and see if that doesn’t help.

2. Pick Abdominal STABILITY Movements over Mobility Movements- Start with the basics like planks then move into something where you move around a stable base such as Stir the Pots, Pallof Presses, or Body Saws.

3. Loosen Your Upper Back- Check out Nick Tumminello and Tony Gentilcore on Youtube for some great movements here.

By focusing on those 3 areas you will then actually be able to move your hips, shoulders, and upper back through proper ranges of motion and allow your core to remain nice and stable like it needs to be.  Once you have those three taken care of then you can move into some more advanced movements but until you can create stability then don’t try to create movement!

Accumulation 5- Bench

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One STRONG mofo

Bench Press- Paused last rep on first 5 sets
170 x 5
170 x 5
170 x 5
170 x 5
170 x 5
170 x 5 (paused all reps)

Incline CG Pin Press-
135 x 8
155 x 8, 8

FG DB Row-
85 x 10
100 x 8 (deadstop each rep)

Felt slow today. I took my time and warmed up but the drive to bench just wasn’t there. I am looking forward to some deadlifting tomorrow though. My grip is definitely improving too. Last time I did fat grip dumbbell rows 85 pounds felt like 1000. Today I breezed right through that one so I went for the big jump.

Accumulation 5- Squat

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Squat-
210 x 5 x 6 sets

RDL-
185 x 5 (no belt)
185 x 5 (no belt)
225 x 6 (added belt)

Slider Leg Curls-
BW x 10 x 2 sets

Hanging Leg Raise-
BW x 7 reps total

Foam Roll/Stretch

I tried some bicep exercises but my wrists have been bugging me a bit so I skipped it. I’m going to start training my grip a couple times per week so my wrists should feel much better in a week or two.

Accumulation 5- Military Press

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MP-
115 x 5 x 6 sets

ST External Rotation (skip to 3:33 to see it)  ss. FG Pullups-
BW x 10 ss. BW x 6
BW x 10 ss. BW x 6
BW x 10 ss. BW x 6

Seated Lateral/Seated DB C&P/Spider Walks
10# x 10/ 10# x 10/ Yellow mini band x 3
10# x 10/ 10# x 10/ Yellow mini band x 3
15# x 10/ 15# x 10/ Yellow mini band x 3

Hanging Leg Raises-
BW x 3, 2

DB Head Holds (10 sec)-
15 x 1
20 x 2

KB Radial Deviation-
10 x 10
15 x 10, 10

FG Chins-
BW x 32

I’m freaking horrible at the hanging leg raises. I could do more reps but I’m trying to keep my form really tight so that I’m not swinging around. Other than that it was a great workout.