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.
Tuesday, June 18, 2013
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.
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