I started this to give you a look inside what I do. I didn't intend for it to last long. Really didn't intend on making so many youtube videos. Now, I believe its time for me to shut it down again.
We all have goals. We all are created different making our goals different. What training has taught me the most is there is no time table on accomplishing goals. Goals should be personal, they should mean something to you. Your goals should be apart of who you are. Your goal might seem stupid to others, or people might tell you they're impossible. Just smile, say thank you, and remember those words. It seems like I hear people today talking about what they wish they had done, or what they want to do. So, whats stoping you? Is it the work? Is it the time? Is it a ligitimate reason, or an something for you to hide behind. We will never have enough time or money. We will always have an obstacle in the way, and then another one after you clear that one. What are you afraid of? Nobody ever looked back and said I regret working hard. Its supposed to be hard, thats why it means so much to you when you accomplish it.
Two years ago I started training with Cody. Before we began training together I power cleaned a little. Shortly after we started training together I did something I've wanted to do for a long time. I power cleaned 300lbs. I felt good about myself, but quickly moved past that goal for the next. I wanted to move to over 300lbs. I could not reach this goal, no matter how much I tried, or worked. I told myself I was over it and moved on, only come back again and fail. Fed up with not being able to reach my goal I said forget it. Not reaching this goal has eaten at me, and I couldn't let it go. I take pride in being able to say I've never quit anything in my life. I tell my baby boy, "We're Holder's we don't quit." With that being said I took a look at why I was failing, and worked on that issue. Yesterday, Cody and I got together to train. He told me we wanted to clean 335lbs for 3 reps. I knew if he was going to try to accomplish his goal, I owed it to him to try to reach mine. So, I loaded 305lb on the bar. Yes, its only 5lbs over my personal best, but its heading in the direction of my goal of clean over 300lbs. Finally after 2 years of trying multiple times I did it. I power cleaned 305 lbs and it felt great. Now, time to move on to 305+lbs. Cody then proceeded to show me up by cleaning 335lb for 3 reps. It takes a lot to impress me in the weight room, I've seen a lot. I've been an an SEC football summer program, I've seen people squat 1,000lbs with out any gear, but Cody repping out 335 and maxing out with 375 still impresess me.
Don't ever look back on your life and say what if.
1) Power Clean
1x5 135
1x5 185
1x3 225
1x2 275
1x1 305
2a) DL
4x5 405
1x5 455
2b) Bench
4x5 315
1x3 365
3a) Dips with 45lbs of chains
3x15
3b)Pullups
3x10
Saturday, July 6, 2013
Wednesday, July 3, 2013
Barbell TGU 115
Since last time it was such a big hit, more than I was expecting, I decided to go at the barbell TGU again today. I wanted to see if I could get 115. My right side felt great, smooth, no problems. Left side didn't feel as strong. It took me three tries before I got down with it. I was on my way down the first try when baby boy decided he needed to tell me he has to go pee. Second attempt I was just off centered in the bar. Third attempt made it down, but reached up for the bar at the bottom with my right hand. Kristy says it counts, but I'm not accepting it.
The second link is of my third attempt on my left hand.
http://www.youtube.com/watch?v=3Riqh5ECLhc
http://www.youtube.com/watch?v=55NHksJeT9M
The second link is of my third attempt on my left hand.
http://www.youtube.com/watch?v=3Riqh5ECLhc
http://www.youtube.com/watch?v=55NHksJeT9M
Tuesday, July 2, 2013
Max Effort Squat Day
Its been several weeks since I've been under heavy weight. Even then that was with a regular bar and for multiple sets of 4 reps, not max singles. So, today's plan was work up to a max single with the Safety Squat Yoke Bar. If some of you are wondering why I use this bar its because it forces you to stay up right due to the fact it wants to pull you forward. Basically its the same as performing front squats, but no stress on your wrist.
The point of doing max effort work is to start with 3 reps and work your way up to 1 single max rep. If your head doesn't feel like its goin to explode your not doing it right. Max effort work helps you figure out your sticking/weak points as well. When you reach that last rep were you begin to fail, you can look at the lift and figure out caused you to fail. At what point in the lift did your form break down. Once you know this you know what your supplemental and accessory work needs to focus on. I worked up to 475 for my single rep, the worked that followed focused on my posterior chain and low back. I made the lift with good strength in my legs, but I wasn't very stable/strong in my center.
1) SSB
1x10 bar
x8 105
x5 155
x5 205
x3 245
x3 295
x3 315
x3 335
x3 385
x3 405
x3 425 put knee wraps on here.
x1 475 should've made smaller jumps after 425 to get more single reps in, but baby boy was with me and getting restless.
2) RDL
3x12 225
3) SSB Good Mornings
5x10 135
The point of doing max effort work is to start with 3 reps and work your way up to 1 single max rep. If your head doesn't feel like its goin to explode your not doing it right. Max effort work helps you figure out your sticking/weak points as well. When you reach that last rep were you begin to fail, you can look at the lift and figure out caused you to fail. At what point in the lift did your form break down. Once you know this you know what your supplemental and accessory work needs to focus on. I worked up to 475 for my single rep, the worked that followed focused on my posterior chain and low back. I made the lift with good strength in my legs, but I wasn't very stable/strong in my center.
1) SSB
1x10 bar
x8 105
x5 155
x5 205
x3 245
x3 295
x3 315
x3 335
x3 385
x3 405
x3 425 put knee wraps on here.
x1 475 should've made smaller jumps after 425 to get more single reps in, but baby boy was with me and getting restless.
2) RDL
3x12 225
3) SSB Good Mornings
5x10 135
Monday, July 1, 2013
Family fun Monday
Today I got some work in before Kristy got home from work. Did some light TGU's, practiced my DBL snathces and DBL cleans, Swiss Bar Curl. Kristy's current goal is to get lean by adding some lean muscle mass. No, girls this does not mean she is getting bulky. Today we did our regular conditioning work for 20 mins. Starting at the top of each minuet. We did presses and one arm swings. She can press the 12kg bell for 3 reps, but strugles as she moves up in the sets. So, today she alternated between the 12 kg and 10 kg bell for the 20 mins. If we can get her moving heavy weight for small reps, her volume will come from more sets. Again, short rest periods to keep her HR up. Build muscle and burn fat with out the disshonor of aerobics.
1) TGU
1x5 20kg R/L
1x4 24kg R/L
2) Snatch and DBL Snatch
2x5 24kg R/L
3x4 DBL 24's
3) Clean and DBL Clean
2x5 32kg R/L
3x5 DBL 24's
4) Swiss Bar Curl
5x10 95#
20min conditioning
1a) KB Press
x3 R/L Me 32kg Kristy 12kg and 10kg
1b) 1-arm swing
x8 R/L Me 24kg Kristy 24kg (Yes, we are swinging the same size bell. Don't read to much into it.)
Kristy followed her work work up with a 1.25 mile run in 6:50.
I finished with seated Trunk Twist w/ 35#pl for 120 reps.
1) TGU
1x5 20kg R/L
1x4 24kg R/L
2) Snatch and DBL Snatch
2x5 24kg R/L
3x4 DBL 24's
3) Clean and DBL Clean
2x5 32kg R/L
3x5 DBL 24's
4) Swiss Bar Curl
5x10 95#
20min conditioning
1a) KB Press
x3 R/L Me 32kg Kristy 12kg and 10kg
1b) 1-arm swing
x8 R/L Me 24kg Kristy 24kg (Yes, we are swinging the same size bell. Don't read to much into it.)
Kristy followed her work work up with a 1.25 mile run in 6:50.
I finished with seated Trunk Twist w/ 35#pl for 120 reps.
Friday, June 28, 2013
Kristy Snatches 12kg bell 100 times
For those of you who don't know kettelbell snatches are not easy. They are not for the faint of heart. Snatching a kettelbell for this many reps takes guts, mental toughness, focus, unstoppable will, heart, determination, and all the other words you want to throw in there. I got a lot of respect for her, and its not from her ability to train the way she does. When she told me she wanted to try this I knew she would make it. She's not the type of person to back down from a challenge, nor quit when life gets hard. I'm proud of you sunshine. Not to many women (or men) want to get out in a dirty, hot, garage and try to make their lungs explode.
After I told Kristy I wanted to see if I could snatch my bell 50 times on each hand, and only switching hands one time. She decided today was her day to give this a try. So here it is.
http://www.youtube.com/watch?v=vaX-XQ5Xw3w
After I told Kristy I wanted to see if I could snatch my bell 50 times on each hand, and only switching hands one time. She decided today was her day to give this a try. So here it is.
http://www.youtube.com/watch?v=vaX-XQ5Xw3w
Wednesday, June 26, 2013
Don't know what to call this?
After spending about 6 hrs studying yesterday for my final on Thursday I needed to get out in the garage and try to kill myself. Actually, the killing my self wasn't apart of the plan, but quickly developed along the way. If anybody is truly interested in losing weight do this: lock your self in your garage late in the afternoon, and start moving. Doesn't matter what you do; lift something, jump rope, you can probably even stand there and sweat off some pounds. I really do need to make a DVD along with my own infomercial. Who ever can come up with a creative name for my DVD I will put you in the infomercial.
I have this routine that I like to follow on days I just want to move around by doing several different things. It consist of 12 movements, mostly body weight, you can do what ever you want. When I use all body weight movements it takes me 30mins. So, I figured lets change it today and add some variations, thinking it will take me at the most 45mins. An hour later I was done, and for the first time in a long time I thought I was going to overheat, dehydrate, and kill over in a puddle of my sweat. Fortunately, Hunter was home and could notify the friendliest neighborhood EMT across the street to save my life, if needed.
This is how it goes. Pick 12 exercises number them from 1-12. Each number represents the number of reps for that movement. Each time you move to the next number and work your way back down to one. Start at (#1) 1 rep. Next, perform (#2) 2 reps, (#1) 1 rep. Then (#3) 3reps, (#2) 2reps, (#1) 1 rep. Get the picture? Continue this until you reach (#12). The last time through is #12 down to #1 and your finished. There are no predetermined rest intervals. Take the breaths you need between lifts, but try to keep it minimal. I noticed when editing the video my rest breaks were all around :20secs.
http://www.youtube.com/watch?v=covTjdHhhfQ
I have this routine that I like to follow on days I just want to move around by doing several different things. It consist of 12 movements, mostly body weight, you can do what ever you want. When I use all body weight movements it takes me 30mins. So, I figured lets change it today and add some variations, thinking it will take me at the most 45mins. An hour later I was done, and for the first time in a long time I thought I was going to overheat, dehydrate, and kill over in a puddle of my sweat. Fortunately, Hunter was home and could notify the friendliest neighborhood EMT across the street to save my life, if needed.
This is how it goes. Pick 12 exercises number them from 1-12. Each number represents the number of reps for that movement. Each time you move to the next number and work your way back down to one. Start at (#1) 1 rep. Next, perform (#2) 2 reps, (#1) 1 rep. Then (#3) 3reps, (#2) 2reps, (#1) 1 rep. Get the picture? Continue this until you reach (#12). The last time through is #12 down to #1 and your finished. There are no predetermined rest intervals. Take the breaths you need between lifts, but try to keep it minimal. I noticed when editing the video my rest breaks were all around :20secs.
- V-ups
- Dive Bomber Push ups
- Pull ups- added 12kg KB for variation yesterday
- Push ups- Changed this to Wall Walks for yesterday
- Burpee's
- Leg Raises
- Jump Squats
- BW Squats- Changed to 20kg KB Goblet Squat yesterday
- Inverted Rows- Changed to Plate Raise
- KB Swings 24kg
- Ring Dips- Changed to 1 arm row 24kg KB 11 each arm R/L
- Split Squat Jump- 12 each leg R/L
http://www.youtube.com/watch?v=covTjdHhhfQ
Monday, June 24, 2013
Do you know uncomfortable?
Kristy wasn't feel well, so I got some quick kettbell work in on my own.
1) Snatches
4x25 R/L 24kg total of 100.
My goal is 100 snatches, 50 on the right 50 on the left, only switching hands once and not setting the bell down. This was more challenging than I was expecting, but I do love a challenge. I think thats why people don't reach their potential, or stick with any type of training. They don't love a challenge. At some point everything should be difficult and reguire gut busting effort. If its easy are you really getting better? Are you improving? The only way to improve in any aspect of life you have to get out of you comfort zone. You have to find out what it feels like to be uncomfortable. This feels better than you think...after the pain has passed.
2) Fig 8
3x10 24kg
These were just because I've been wanting to do some for past few weeks, so today I did.
1) Snatches
4x25 R/L 24kg total of 100.
My goal is 100 snatches, 50 on the right 50 on the left, only switching hands once and not setting the bell down. This was more challenging than I was expecting, but I do love a challenge. I think thats why people don't reach their potential, or stick with any type of training. They don't love a challenge. At some point everything should be difficult and reguire gut busting effort. If its easy are you really getting better? Are you improving? The only way to improve in any aspect of life you have to get out of you comfort zone. You have to find out what it feels like to be uncomfortable. This feels better than you think...after the pain has passed.
2) Fig 8
3x10 24kg
These were just because I've been wanting to do some for past few weeks, so today I did.
Friday, June 21, 2013
Firday in the wt room
I have found as I get older it takes a little longer to get moving when I lift in the morning. For the past 6 years I got up at 4':00AM to train, so I wouldn't be taking away from family time. Since I've been in school I still get up that early but it's to study. This morning I decided to head to the wt room at about 8:45AM, I know its not that early, but it took me a good 30 mins to get warmed up and get moving. Now, I will admit I had lots of extra time today, so I intentionally took a longer warm up to work out some stiffness I had acquired over the weeks. It was nice to be able to take my time.
All I wanted to do today was Power Clean, DL, Barbell Row and call it a day. I videoed my power clean cause I have never seen my self clean before and wanted to see what it looked like. I also decided at the end to get some sledge hammer work in. So I videoed that as well.
1) Power Clean
1x8 bar
1x5 135
1x5 185
1x3 225
1x3 255
1x1 275 missed the second one got to far forward
2) DL (Alternated sets b/w conventional and sumo)
2x5 315 1st set sumo 2nd set conventional
2x5 405
2x3 455
3) Barbell Row
3x10 225
4) Sledge Hammer
3x20 20lb hammer 10R/10L
60 total strikes
The video is of my last PC and one of the sets with sledge hammer.
http://www.youtube.com/watch?v=TrBu252i1Kg
http://www.youtube.com/watch?v=s5bLLLFLlDw
If anybody who reads this is good with technology, and knows how to combine video recordings into one video. Can you please teach me? I would rather download one video from the day instead of two or three.
All I wanted to do today was Power Clean, DL, Barbell Row and call it a day. I videoed my power clean cause I have never seen my self clean before and wanted to see what it looked like. I also decided at the end to get some sledge hammer work in. So I videoed that as well.
1) Power Clean
1x8 bar
1x5 135
1x5 185
1x3 225
1x3 255
1x1 275 missed the second one got to far forward
2) DL (Alternated sets b/w conventional and sumo)
2x5 315 1st set sumo 2nd set conventional
2x5 405
2x3 455
3) Barbell Row
3x10 225
4) Sledge Hammer
3x20 20lb hammer 10R/10L
60 total strikes
The video is of my last PC and one of the sets with sledge hammer.
http://www.youtube.com/watch?v=TrBu252i1Kg
http://www.youtube.com/watch?v=s5bLLLFLlDw
If anybody who reads this is good with technology, and knows how to combine video recordings into one video. Can you please teach me? I would rather download one video from the day instead of two or three.
Wednesday, June 19, 2013
Wednesday AM Lifting
Got a good one in this morning. Met up with one of my former players Matt Franey, who is a young strength athlete in the making, he just hasn't realized it yet. He strained his peck benching a few months ago, so I tried to help fix his form and remind him how to pack his shoulder in and stay tight. I introduced him to my partner Cody's Tricep Death, but didn't fully kill him. To do this you will need 4 or 5 boards (2x4) I only have 4 some do it with 5. Use a close grip start with one board do 5 reps, partner lays the 2nd board down do 5 reps, continue on till you get all your boards in with 5 reps. Board presses and floor presses have built my bench to what it is today. If your sticking point is your lock out these are good movements to help fix it. This afternoon Sunshyne & I will be making up Holder family fun day were we missed Monday. Check back for that one we will video this.
1) Bench
1x10 bar
1x10 95
1x10 135
1x10 185- Matt stayed here so we could work on finding his groove, and stayin tight on the bench.
1x10 225
3x10 275
2) Tricep Death 4 boards- Since it was his 1st time I decided to break him in slowly with 3 reps. I wouldn't be this nice to everybody, but I like him.
3 reps ends up being 12 reps w/ 4 boards
2x3 135 Matt
225
3) 1-arm barbell row (load one end of the bar, while anchoring the other end by placing something heavy or multiple plates flat on it). A video might have made this more clear.
1x12 R/L (2) 45's
2x12 R/L (2) 45's + 25
4a) Barbell curls
3x12 85
4b) Tri Kickbacks
3x12 R/L 30
1) Bench
1x10 bar
1x10 95
1x10 135
1x10 185- Matt stayed here so we could work on finding his groove, and stayin tight on the bench.
1x10 225
3x10 275
2) Tricep Death 4 boards- Since it was his 1st time I decided to break him in slowly with 3 reps. I wouldn't be this nice to everybody, but I like him.
3 reps ends up being 12 reps w/ 4 boards
2x3 135 Matt
225
3) 1-arm barbell row (load one end of the bar, while anchoring the other end by placing something heavy or multiple plates flat on it). A video might have made this more clear.
1x12 R/L (2) 45's
2x12 R/L (2) 45's + 25
4a) Barbell curls
3x12 85
4b) Tri Kickbacks
3x12 R/L 30
Tuesday, June 18, 2013
If you don't squat you ain't squat.
Today I squated more than I have in a while, for no other reason other than it was feeling good, so I kept going. I had my baby boy in the wt room with me, so I knew time was not on my side. I'm still squating with Safety Squat Yoke Bar. I love this bar (thank you Sunshyne), it takes the load off my hips, while building my weak points in my back. I pulled the box out today just because it was there, and ain't box squated in a while.
1) SSB box squats
1x10 bar
1x10 155
1x8 245
1x6 335
3x6 335 + 90lbs of chains
1x10 335
2) GHR (Glute Ham Raise)
3x15
If you do it right you don't have to do a lot.
''If you don't feel like your head is about to pop off, you're not doing it right." -Dave Tate founder of Elitefts.com
1) SSB box squats
1x10 bar
1x10 155
1x8 245
1x6 335
3x6 335 + 90lbs of chains
1x10 335
2) GHR (Glute Ham Raise)
3x15
If you do it right you don't have to do a lot.
''If you don't feel like your head is about to pop off, you're not doing it right." -Dave Tate founder of Elitefts.com
Life happens, and you make adjustments not excuses.
We couldn't get in our normal Holder family fun Monday. So, Kristy went for a run and I got in some presses and pull-ups. Nothing to challenging or physically demanding. Just some nice work. I chose to do presses in a 5 rung ladder scheme. What that means is, each rep is a rung on the ladder. Perform one rep on each side, two reps on each, three reps, all the way to five. A five rung ladder finishes with 15 reps. I know what you're thinking. Why? Instead of cranking out 15 reps and possibly fading toward the end, in a ladder you stay fresh by keeping the reps short and making every rep perfect.
1) KB press (ladders)
1st ladder x 5 rungs 20kg
2nd x 5 24kg
3rd x5 32kg
In between ladders I got in 10 pull-ups different grip each time.
2) Weighted Pull-ups
2x5 24kg bell hanging from belt
3) Double KB Cleans
3x5 24's
For those of you wondering what the kg are in lbs. Multiply 2.2 x kg= lbs. Kettbells come in kgs that why I use kg.
Ex: 24 kg = 53lbs (52.8 to be exact)
Family fun day will be on Wednesday if you want to check it out then.
1) KB press (ladders)
1st ladder x 5 rungs 20kg
2nd x 5 24kg
3rd x5 32kg
In between ladders I got in 10 pull-ups different grip each time.
2) Weighted Pull-ups
2x5 24kg bell hanging from belt
3) Double KB Cleans
3x5 24's
For those of you wondering what the kg are in lbs. Multiply 2.2 x kg= lbs. Kettbells come in kgs that why I use kg.
Ex: 24 kg = 53lbs (52.8 to be exact)
Family fun day will be on Wednesday if you want to check it out then.
Friday, June 14, 2013
Push/pull day 06/14/13
The one good thing I've come to enjoy about not competing right now is I'm able to do some things I have wanted to do for a long time. When I'm in my meet prep I'm zeroed in on what I have to do for the next 16 weeks. Today I did something I have wanted to try, but never took the time. I did some TGU with the barbell for the first time ever. I was impressed how well it went, its not perfect but pretty good. I wanted to get some prowler work in today, but realized I didn't have much time till I needed to pick my baby boy up from daycare. So, I figured I would combset my bench and DL to save time. Combosets were done with normal rest 2:00min rest b/w lifts, did'em mainly to get all the work in I wanted to do today.
1) TGU
1x3 R/L bar
1x1 R/L 65
1x1 R/L 85
1x1 R/L 100
2a) Bench
1x8 135
1x5 225
1x3 275
4x5 315
2b) DL
1x5 135
1x3 225
1x3 315
4x5 405
Video of my 100lb TGU. And yes, the left arm almost got ugly at the end. If patience isn't your thing, the right arm starts at 30sec mark, and left arm at 1:55 mark.
http://www.youtube.com/watch?v=qZA4CkdzF-g
1) TGU
1x3 R/L bar
1x1 R/L 65
1x1 R/L 85
1x1 R/L 100
2a) Bench
1x8 135
1x5 225
1x3 275
4x5 315
2b) DL
1x5 135
1x3 225
1x3 315
4x5 405
Video of my 100lb TGU. And yes, the left arm almost got ugly at the end. If patience isn't your thing, the right arm starts at 30sec mark, and left arm at 1:55 mark.
http://www.youtube.com/watch?v=qZA4CkdzF-g
Tuesday, June 11, 2013
Squat and Pin Pulls
Training while in an accelerated BSN program is basicaly about clearing my head. I do so much mental work I don't want to think when I'm in the wt room. Therefore, my training is not programed, periodized, or anything close right now. Basically I know what days I want to do what, then just go move whatever is in front of me. It works for now, but I'll be glad when I can get back to a more organized program.
1) SSQ Yoke bar
1x10 bar
1x10 155
1x10 245
1x8 295
3x6 335
2) Pin Pulls
4x10 315
3) 6x 30 yards 4 plates on the prowler 1:00 rest b/w reps
For single leg work today I decided to get some prowler work in for the first time in a long time. This is the first time I've done any kind of runnin in a while. I don't run much, and I don't run further than 50 yards. I prefer hill sprints but the prowler will work when there's not a hill around.
A personal challenge was laid down to me back on Friday, this is why I got two days of conditioning in this week, with a third planned on Friday.
http://www.youtube.com/watch?v=DZrm9bh-lVs&feature=youtu.be
1) SSQ Yoke bar
1x10 bar
1x10 155
1x10 245
1x8 295
3x6 335
2) Pin Pulls
4x10 315
3) 6x 30 yards 4 plates on the prowler 1:00 rest b/w reps
For single leg work today I decided to get some prowler work in for the first time in a long time. This is the first time I've done any kind of runnin in a while. I don't run much, and I don't run further than 50 yards. I prefer hill sprints but the prowler will work when there's not a hill around.
A personal challenge was laid down to me back on Friday, this is why I got two days of conditioning in this week, with a third planned on Friday.
http://www.youtube.com/watch?v=DZrm9bh-lVs&feature=youtu.be
Monday, June 10, 2013
Snatches and Burpees 6/10/13
20 mins: start at the top of each min. 10 rounds
1) Snatches 24kg x 7 R/L total 140
2) Burpees x 5
In and out
http://www.youtube.com/watch?v=4GZwY7ra0eI
1) Snatches 24kg x 7 R/L total 140
2) Burpees x 5
In and out
http://www.youtube.com/watch?v=4GZwY7ra0eI
Friday, June 7, 2013
My number one training secret
As promised I am going to tell everyone my number training secret. Most people aren't willing to share their secrets, but I am here to help.
Post training should include three staples for everybody. These are bottom line basics we all need to be the best we can be. I feel like a freakin motivational speaker typin this. I am going to list the three; number 3 is my number one secret.
1) Post training Protein drink: 25-30grams protein, 30 grams carbs (I use 3-4 spoon fulls of sugar) mixed in 8-10oz of milk.
2) Shower nough said
3) Post Training Power Nap! Yes, power nap. I don't care how busy you say you are, you have time to close your eyes in your office, car, I get mine in on the floor when I'm at school. I love my power nap after training. I wake feeling refreshed and ready to go. All you need is 15 mins I promise you will thank me later.
That's it, top secret info. Now you are ready to dominate.
Post training should include three staples for everybody. These are bottom line basics we all need to be the best we can be. I feel like a freakin motivational speaker typin this. I am going to list the three; number 3 is my number one secret.
1) Post training Protein drink: 25-30grams protein, 30 grams carbs (I use 3-4 spoon fulls of sugar) mixed in 8-10oz of milk.
2) Shower nough said
3) Post Training Power Nap! Yes, power nap. I don't care how busy you say you are, you have time to close your eyes in your office, car, I get mine in on the floor when I'm at school. I love my power nap after training. I wake feeling refreshed and ready to go. All you need is 15 mins I promise you will thank me later.
That's it, top secret info. Now you are ready to dominate.
Friday with Cody 6/7/13
Today didn't go as planned, but sometimes you go with what you got. We didn't plan on the football team being in the wt room this morning when we got there. I wanted to squat, but they had all the racks full. Of course anytime I get with Cody the first thing we're gonna do is Power Clean. So, what follows is an on the fly day of what we could work in around the players.
1) PC
1x5 135
1x5 185
1x5 205
1x4 235
4x3 255 Cody finished his last set of 3 w/315
2) Over Head Squat
4x5 115
3a) 1 arm row
4x10 70
3b) Over head shoulder fly; something cody came up with. basically hold wt out like a T bring together over your head.
4x10 10lb med balls
Sorry no videos today. I wasn't about to pull the camera out with the players there. Not the strenuous day we normally have when we get together. The days we train together usually end with someone throwing up. This week has been kinda an unintentional back off week. Its been nice, my back is thanking me for it.
1) PC
1x5 135
1x5 185
1x5 205
1x4 235
4x3 255 Cody finished his last set of 3 w/315
2) Over Head Squat
4x5 115
3a) 1 arm row
4x10 70
3b) Over head shoulder fly; something cody came up with. basically hold wt out like a T bring together over your head.
4x10 10lb med balls
Sorry no videos today. I wasn't about to pull the camera out with the players there. Not the strenuous day we normally have when we get together. The days we train together usually end with someone throwing up. This week has been kinda an unintentional back off week. Its been nice, my back is thanking me for it.
Thursday, June 6, 2013
Thursday Push Day 6/6/13
I was back at gold's today. Even though I prefer to train at home or in the high school. I feel like it saves time to get it in while I'm in Hendersonville. By the time I drive back home I would be finishing up at gold's.
1) Push press
1 x 8 bar
1 x 5 135
1 x 5 155
1 x 5 175
1 x 5 185
3 x 3 205
2) Bench
I did the same thing as last week w/ ten singles in ten minuets. Normally I would bump the wt up 5-10lbs from previous week, but I left it at 315 cause I hate the bench's at gold's.
10 x 1 315 :45sec rest b/w
3) DB Bench
3 x 15 80's
4) Pull ups
3 different grips while doing these. Did 3 reps w/ each grip making 9 reps for each set.
3 x 9 overhand/neutral/under
5a) Barbell curls
3 x 10 95
5b) Tri Ext w/ rope
3 x 10 85
6) Hanging Leg Raise
3 x 15
No videos again while at gold's. Tune in tomorrow it is going to be a great day. Meeting up with my old training partner Cody Capps. Its always a great day when we get together.
1) Push press
1 x 8 bar
1 x 5 135
1 x 5 155
1 x 5 175
1 x 5 185
3 x 3 205
2) Bench
I did the same thing as last week w/ ten singles in ten minuets. Normally I would bump the wt up 5-10lbs from previous week, but I left it at 315 cause I hate the bench's at gold's.
10 x 1 315 :45sec rest b/w
3) DB Bench
3 x 15 80's
4) Pull ups
3 different grips while doing these. Did 3 reps w/ each grip making 9 reps for each set.
3 x 9 overhand/neutral/under
5a) Barbell curls
3 x 10 95
5b) Tri Ext w/ rope
3 x 10 85
6) Hanging Leg Raise
3 x 15
No videos again while at gold's. Tune in tomorrow it is going to be a great day. Meeting up with my old training partner Cody Capps. Its always a great day when we get together.
Wednesday, June 5, 2013
Wednesday 6/5/13
Decided to take the day off today. Plan for the day is soak in hot Epsom salt bath 15 min. These have become a weekly staple for me. I make the water as hot as I can stand it and put the whole bag of Epsom salt in.
Post bath routine:
1) Roll on rumble roller focusing on hips, hamstrings, and back
2) Mobility work: roll to v-sit reach x10
hip circles x 10 each way R/L
Mt. Climber hip stretch x10 R/L
Grasshopper Stretch x 10 hold # 10 for 10 secs.
Hip Flexor stretch 3 x 10 secs. R/L
3) Static Hamstring stretch
Post bath routine:
1) Roll on rumble roller focusing on hips, hamstrings, and back
2) Mobility work: roll to v-sit reach x10
hip circles x 10 each way R/L
Mt. Climber hip stretch x10 R/L
Grasshopper Stretch x 10 hold # 10 for 10 secs.
Hip Flexor stretch 3 x 10 secs. R/L
3) Static Hamstring stretch
Tuesday, June 4, 2013
Tuesday 6/4/13
I trained at Gold's today. It's not my favorite, but when I have a half day at school I usually just get one in while I'm down there.
1) Power Clean
1x5 135
1x5 185
1x4 205
2x3 225
2) Speed Pulls
12x1 295 + EFS Pro Short Light Resistance Band
3) Kroc Rows
1x8 70 R/L
1x8 80 R/L
1x20 90 R/L
1x18 100 R/L
No videos. Not trying to be the dude in the gym with his camera, and bring attention to myself. Back has been stiff lately, so it was nice to get a brief light day in.
1) Power Clean
1x5 135
1x5 185
1x4 205
2x3 225
2) Speed Pulls
12x1 295 + EFS Pro Short Light Resistance Band
3) Kroc Rows
1x8 70 R/L
1x8 80 R/L
1x20 90 R/L
1x18 100 R/L
No videos. Not trying to be the dude in the gym with his camera, and bring attention to myself. Back has been stiff lately, so it was nice to get a brief light day in.
Actuall Friday 5/31/13
I got my days mixed up. Yes, I am trying to get this blog caught up to date. My DL weak point is off the floor, so today was about explosive from the start. Decided to do the same with my bench, but instead of going with traditional 50-60% for speed I decided to do 85% and get 10 singles in 10 minuets. Not really sure why, just did it. Felt pretty good.
1) SSQ Yoke Bar
1x10 bar
1x10 155
3x10 245
2) Speed Pulls 60%
12x1 315
3) Bench 85%
10x1 315
4a) Barbell Curls
3x10 95
4b) Leg Raises
3x20
http://www.youtube.com/watch?v=MoffxNoFYjM
http://www.youtube.com/watch?v=q_tu7YMgYuE
http://www.youtube.com/watch?v=mMomSDfAh9s
1) SSQ Yoke Bar
1x10 bar
1x10 155
3x10 245
2) Speed Pulls 60%
12x1 315
3) Bench 85%
10x1 315
4a) Barbell Curls
3x10 95
4b) Leg Raises
3x20
http://www.youtube.com/watch?v=MoffxNoFYjM
http://www.youtube.com/watch?v=q_tu7YMgYuE
http://www.youtube.com/watch?v=mMomSDfAh9s
Monday 6/3/13
I have class from 7:30am-5:00pm every Monday, this makes for a long day. Therefore, mondays are usually my conditioning days, get in and out in 30mins or less. Yes, conditioning. I hate the word cardio. Kristy trains with me on these days and I enjoy that the most. There was a point in time when we couldn't lift together, two bulls buttin heads. Now we can, which is great cause she is the type of person who will die before she quits, or show any sign of not being able to make it. Her conditioning level is far better than mine.
Start at the top of the minuet perform prescribed reps and rest till the next minuet. Next minuet do next lift and rest. We will do either 2 or 3 lifts always mixing it up.
1) KB Press heavy x5 R/L 32kg
2) Swings x 15 32kg
3) Pull ups x 8
10 x through 30mins total.
Again, I need to work on my camera placement. The video is of our 3rd round/set whatever you wanna call it.
http://www.youtube.com/watch?v=qmh3uNI1Mcg
Start at the top of the minuet perform prescribed reps and rest till the next minuet. Next minuet do next lift and rest. We will do either 2 or 3 lifts always mixing it up.
1) KB Press heavy x5 R/L 32kg
2) Swings x 15 32kg
3) Pull ups x 8
10 x through 30mins total.
Again, I need to work on my camera placement. The video is of our 3rd round/set whatever you wanna call it.
http://www.youtube.com/watch?v=qmh3uNI1Mcg
Friday 5/31/13
Yes I am behind on my days, nut it has taken me some time to set my blog the way I want it before I start asking people to go to it.
This was a play day in the garage. It was actually a study break, so I just wanted to get some blood flowing and clear my head.
I started with TGU and finished with 2 hands any how. I did 8 pull ups b/w every set.
1a)TGU 1x5 R/L 20kg
1x5 R/L 24kg
1x5 R/L 32kg
1b) 3x8
2a) 2x2 (2) 24kg
2x2 24kg & 32kg
2b) 4x8
The video is just my 2 hands any how. I didn't get the idea to set it up till after my TGU. Also, obviously I am not very good at camera placement cause you can't see me lock the wt out over head. The first video is my set the two 24's, and the other is with the 24kg and the 32kg.
http://www.youtube.com/watch?v=_gfu-IMbsh8
http://www.youtube.com/watch?v=eV4zeTzraX4
This was a play day in the garage. It was actually a study break, so I just wanted to get some blood flowing and clear my head.
I started with TGU and finished with 2 hands any how. I did 8 pull ups b/w every set.
1a)TGU 1x5 R/L 20kg
1x5 R/L 24kg
1x5 R/L 32kg
1b) 3x8
2a) 2x2 (2) 24kg
2x2 24kg & 32kg
2b) 4x8
http://www.youtube.com/watch?v=_gfu-IMbsh8
http://www.youtube.com/watch?v=eV4zeTzraX4
Sunday, June 2, 2013
Back at it again.
This is a new adventure for me. Not only am I not one to talk about myself, but I am a private person when it comes to my training. I prefer to train in my garage or in the weight room at the high school. I have only had a couple training partners over the years because it’s hard to find any trustworthy ones, and my training time is my “me time” to clear my head.
So, I'm not sure now if my profile is the place to type all this, or if it should been my first post. Might be both?
I'm starting this blog mainly to document my training and include some videos along the way. The main question I get from people I meet is where do you work out? They get a perplexed look on their face when I respond with my garage. The next question to follow is, well what do you do? This is the hardest to answer because I can't say I do one thing or the other. I like to sweat, pick up heavy things, and be uncomfortable. Sometimes the “Why” question is the 3rd. For life is my usual answer. I also like “To achieve superior swollenness!” Yesterday I got the bright idea I would start a blog. Not to display my impeccable English and grammar skills, but to document my training and use videos for some flavor.
Not sure where this will go or long it will last. Maybe it can help somebody, or muddy the water a bit more.
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