My Training

Pure Mobility and Flexilibity Training

Completing a Fast, just drinking boats loads of water, taking a multi-vitamin, turmeric, and cinnamon.

Client's Training

Sasha - learns the hang power clean and takes on a mean met-con

Trevor - takes on elevated split squats and scapular activation drills

Pramod - pushes his limits in the push jerk and rowing met-con

Client's Training

Martin - continues to make HUGE improvements within his shoulder and thoracic spine, moving onto the hip region next week

Sean - introduced to the different variations of the squat (high bar, low bar, front squat)

Susan - works on sumo deadlift and body weight density training

My Training

A. Sumo Deadlift - 5/135, 5/225, 5/275, 5/315, 5/375

B. Tabata Deadlift - each set was bt 10-13 reps at 135lbs

My Training

A. Bench (chains) - 31X! - 3/225, 2/235, 1/245, 3/235, 2/255

B1. Incline DB - 30x0 - 8/70, 8/75, 8/80 - 60 secs
B2. Hammer Pulls - 3012 - 8/130, 8/150, 8/160 - 60 secs

C1. Decline Fat Gripz Skulls - 12/60, 10/60, 10/60 - 30 secs
C2. Reverse Fat Gripz Curls - 8/40, 8/40, 8/40 - 30 secs

My Training

No Mustard in this pickle today

GPP - old school style!!!

15 Facepulls
10 Flat Neutral Grip DB Press
5 Chins
10 Triceps Push-downs (I know!)
10 Lateral Flyes (I know already!)

A. Fat Gripz Bench - 31X1 - 4 x 2/225 (15 sec rest b/t doubles), 4 x 2/225, 3 x 2/225 - 4 mins between each set

B. Strict Sup Bent-Over Rows - 3011 - 8/115, 8/115, 8/115, 8/115 - 1 min rest

C. DB Isometric Hold on the Incline Bench - 6 sets at 30 sec a hold - 30 secs

D. Bench Press Tech

Client's Training

Mark - pushed through a tough workout of zercher squats and turkish get-ups

Karina - tackled basic bench press mechanics and the sumo-deadlift high pull

Melissa - focused on hamstring activation and hip/thoracic mobility

Client's Training

Martin - progressivley increasing the range of motion within the scapulothoracic joint

Sherri - worked on her high bar back squat and smashed through 21, 15, 9 for the high bar back squat and chins

Susan - made the bench press look easy and hip thrusters even easier!

Golf Conditioning Class - last night, had tons of fun, see you guys out on the links!

My Training

1st Training Session

A1. Bulgarian Split Squat - 3111 - 12/20, 12/20, 12/20 - no rest
A2. Walking Lunges with Torso Twist - 8, 8, 8 - no rest
A3. Foam Rolling Distal portion of IT band - no rest

Lots of Mobility and Flexilbilty Training for the Lower Half

B. Back Extension - 30X0 - 10, 10, 10, 10, 10 - 10 secs b/t sets

Clients Training

Mark - took on a "Double" (en francais) with the bench press

Karina - took on reverse lunges from deficit with banded chin-ups

Trevor - made it through his BOR and deadlifts

Melissa - whipped through some thrusters

Sasha - is back! Worked on her Sumo Deadlift and Strict Press

Ed - mowed down the lumberjack squats and seated row

Pramod - smoked the bench press and a tough met-con

My Training

1st Workout

Spin Class for 30 minutes

2nd Workout

A1. Chins - 3012 - 5, 5, 4 - no rest
A2. Press (with chains) - 3111 - 5/135, 5/135, 4/135 - no rest
A3. Pronated Lat-pull - 3012 - 6/100, 6/100, 6/100 - rest 2 mins

B1. DB Floor Press with Bands - 31X1 - 8/70, 8/60. 8/60
B2. Bent-Over DB Rows - 3012 - 8/50, 8/50, 8/50
B3. DB Floor Press with Bands - 31X1 - 7/70. 8/60. 8/60

Deloading - Upper Body

A1. Chin-ups - 3011 - 6, 6, 6, 5 - 90 secs
A2. Hand-Stand Push-ups (Elevated) - 3010 - 6, 5, 6, 5

B1. Push-up - 2110 - 15, 15, 15
B2. Inverted Row (Wide-Grip Pronated) - 2011 - 10, 10, 10

Client's Training

Karina - gets familiar with the zercher squat and strict press.

Trevor - introduced to the bench press and lumberjack squat

Sherri - takes on some heavy RDL, bulgarian split squats, and some partial turkish get-ups

Susan - continues to improve on her overhead reverse lunge

Pramod - is also introduced to the bench press and tabata rows

Deloading Intensity Phase (Lower Body) - Back again

40 Walking Lunges - tempo - 2110
50 Dynamic Glute Bridges - 2011
40 Walking Lunges - 2110
50 Dynamic Glute Bridges - 2011
30 Bodyweight Squats - 2110
50 Dynamic Glute Bridges - 2011
30 Bodyweight Squats - 2110
50 Dynamic Glute Bridges - 2011

No rest - felt good

Client's Training

Martin - continues to work on his thoracic mobility and scapular stability

Jay and Jeff - work on their tech in the power clean and take on a dirty met-con that included a barbell complex and farmer's walks!

Laleem - focused on basic mechanics of the bench press

Sherri - finished off her last muscle building phase for the upper body, 5 chin-ups!

Susan - took on a kettle bell complex and inverted rows!

Golf Conditioning class - focused on movements within the transverse plane

Auxiliary Work - Upper Body

A1. One Arm Row - 3011 - 15/60, 13/60, 15/55. 13/55 - 15 secs
A2. Low Trap Raise on the Floor - 12/5, 12/5, 12/5, 12/5 - 15 secs
A3. DB External Rotation - 30X0 - 10/25, 10/25, 9/25, 9/25 - 2 minutes

Notes: I am pooped!!!! Looking forward to the rest day tomorrow!

Dynamic Effort - Upper Body

GPP

5 tempo Chins
200m Row
15 Push-ups
20 Mc Gill-ups

A1. Medium Grip Bench with bands - 20X0 - 5 x 3/65 - 45 secs
A2. Close Grip Bench with bands - 20X0 - 5 x 3/65 - 45 secs

B1. Close Grip Bench with Chains (30 lbs) - 31X0 - 8/185, 7/185, 7/185, 6/185 - 90 secs
B2. Close Grip Chin-ups - 30X1 - 5, 5, 5, 4 - 90 secs

C1. JM DB Press on Bench - 5/50, 5/45, 5/45 - no rest
C2. Seated Sup DB Curls - 8/30, 8/25, 8/25 - 60 secs

Client's Training

Mark - takes on the bench with the CHAINS!

Trevor - tests his skills with partial turkish get-up paired with burpees! ouch!

Ed - works on his goblet squat and chin-ups!

Michelle - focuses on upper body training while her knee continues to improve!

Tech and Met-Con - Second Workout - May. 3/10

Tech Work for Clean Shrugs, Clean Pulls, Squat Clean

200m Row
10 KBS 2 poods
3 Turkish Get-ups each side 16kg

5 rounds - time: ????

Sub-Max Effort - Lower Body May. 3/10

GPP

5 Tempo Chin-up
10 Jump Squats
200m Row
10 Split Jump Squats
10 Back Extension

2 Rounds

A. Low Bar Wide Stance Box Squat (+ 30 lbs of chains) - 31X0 - 5/135 (+ ch), 5/225 (+ ch), 3/275 (+ ch), 3/275 (+ ch)

B.

5 Front Squat at 135
50 m Farmers walk with 75lbs
5 Power Clean at 135
50 m Farmers walk with 75lbs

As Many Rounds as possible in 10 minutes

3 rounds and 5 FS, 50m FW, 5 Power Cleans

Notes: Back is quite sore from an intense mobility/flexibilty training session yesterday

Max Effort Upper Body

GPP

6 tempo chin-ups
200m row
15 push-ups
20 Mc Gill Sit-ups

2 Rounds


A. Medium Grip Bench with 30lbs chains - 30X0 - 8/45(+ chains), 8/95(+ ch), 5/135 (+ ch), 5/185(+ ch), 5/225(+ ch), 2/245 (+ ch), 1/270 (+ ch)

B. Medium Grip Bench with 30 lbs chains - 3110 - 10/155 (+ ch), 9/155 (+ ch), 8/155 (+ ch) - rest 3 minutes between sets

C. High Facepull - 2012 - 12/25, 12/25, 12/20. 12/20, 12/20 - rest 30 secs bt sets

Deloading Intensity Phase (Lower Body)

GPP

7 chins - 200m row (light intensity) - 20 paused walking lunges - 20 Dr. Stuart Mc Gill Sit-ups
6 chins - 200m row (increased intensity) - 20 paused walking lunges - 20 Dr. Stuart Mc Gill Sit-ups

A. Power Squat Clean - 5 x 2/135 - 15 secs between each set - 4 minutes rest - repeated the process again

B. Low Bar Wide Stance Back Squat - 4210 - 4 x 8/135 - 90 secs of rest between sets

C1. GHD Sit-up - 3 x 12 - 3o secs
C2. GHD Extension - 3 x 12 - 3o secs

Rest day

Lots of Mobility and Foam Rolling

I think I am going to take on "Fran" this weekend at Crossfit Kitchener...oh boy!

Client's Workout

Mark - takes on the box squat for the first time

Rob - takes on some triples within the deadlift, smokes his 500m Row time

Andrea - works on clean/front squat/thruster complex, best of luck in the future Andrea!

Luiza - tested her hip mobility/strength within the bulgarian split squats and tested her grip strength in the a towel grip lat-pull

Client's Training

Martin - worked on hip mobility, scapular stabilization exercises, and PNF stretching on those hammies!

Sherri - focused on functional hypertrophy of the upper body

Golf Conditioning class - work oned on the proper mechanics in the back extension, low trap activation and a tabata mash to end the class!

Dynamic Effort Upper Body

GPP - 5 chins + 200m Row + 15 push-ups X 3 rounds (thanks Sean!)


A1. Close-Grip Flat Bench - X0X0 - 3 x 3/135 - 45 secs
A2. Medium-Grip Flat Bench -X0X0 - 3 x 3/135 - 45 secs
A3. Wide-Grip Flat Bench - X0Xo - 3 x 3/135 - 45 secs

B1. Close-Grip Bench with Chains ("3/8) - 31X0 - 8/195, 8/195, 7/195 - no rest
B2. Close-Grip Inverted Row - 20X0 - 13, 11, 10

C1. French Press Flat with Chains ("3/8) - 31x1 - 13/50, 11/50, 10/50 - rest 30
C2. High Facepulls - 3111 - 3 x 15/35

Really tired from yesterday but felt good

Client's Training

Mark - continues to make huge strives within his bench tech, 180lbs here we come!

Rob - takes on some clusters within the bench and inverted rows!

Melissa - focuses on PNF stretches, hip/thoracic mobility, and 1:2 row:active recovery ratio!

Ed - takes on controlled incline dumbbell press, walking lunges!

Susan - smashes her single leg deadlifts!

Max Effort Lower Body (New Phase)

GPP - 200m Row + air squats x 2

A. Low Bar Wide Stance Back Squat - 30X0 - 5/135, 5/125, 5/225, 5/275, 3/315, 1/365, 1/375 PR

B. Low Bar Wide Stance Back Squat - 30X0 - 20/135, 20/155, 20/155, 20/155 - rest 3 mins bt sets

Crossfit: Issues with Program Design

The other day, just like any other day while I made my one hour trek to work, I was viewing some Crossfit sites and stumbled upon a daily workout designed by a Crossfit affiliate. The daily workout looked like this:

7 mins of "Cindy" (5 push-ups, 10 pull-ups, 15 squats) completed as fast possible

5 minute break

20 mins to build up to a one repetition maximum (1RM) in the Clean and Jerk (C&J)

Now you might not see it, but I believe that there are some issues related to program design within this particular daily workout. Let discuss one issue.

"Cindy" seems relatively simplistic on paper, but in practice, this series of callisthenics performed at a high intensity can cause more nausea than riding on the Digby ferry during a windstrom, 12 beers deep! Try it yourself. Just perform five rounds as fast as possible, no break, and tell me how you feel after. Not so much a time! (for all of my Donnie Dunphy fans out there) Although I am going to discuss one downfall of a pure Crossfit program, I do agree that Crossift does a great job of forcing individuals to work outside of their comfort zone. As James Fitzgerald (optimumtraining.ca) puts it, " the individual must get comfortable with uncomfortable." Translation: in order to increase our performance or change our body composition, we must challenge our physiology during our training session which means embracing some associate pain. But back to "Cindy". After many bout of "Cindy", the individual will start to feel sore, tired, and for some of us, we may even feel like our spleen it about to explode. We feel that deep muscle soreness and most of us contribute the soreness to a huge build up of lactic acid, which is not the exact cause of muscle soreness. I will explain.

After completing numerous rounds of "Cindy", our oxygen and energy demands increase greatly. Our body attempts to take in huge amounts of oxygen to meet the our body's demands . Eventually the oxygen demands become to high to meet our bodies metabolism, and our body starts relying on energy pathway without the assistance of oxygen. When this phenomenon occurs, our body start to produce the famous by-product, lactic acid. We have all heard of lactic acid in some point in time whether it was in school or in the gym. Until I took my first exercise physiology class, I thought that lactic acid was the primary source of fatigue as well. Lucky for me, I had a great exercise physiology professor who gave me a swift kick to the sacroplasmic reticulum (Kin joke) which straighten me out. Dr. Sexsmith informed me that once lactic acid is produce from a contracted muscle fibre, it leaves the muscle cell ionizing (splitting) into lactacte and hydrogen ions. The true cause of accumulated fatigue is not lactic acid itself (we can actually use lactate as a fuel source) but by the accumulation of hydrogen ions that causes a drop in our ph levels. A low ph level has a dramatic affect on the type II muscle fibre (a&b). The type II fibres have the greatest capacity to develop large amounts of force in relation to type I muscle fibres which produce lower levels of force but can maintain muscular contractions for a longer duration of time (even in an acidic environment). But as the ph levels drops, so does the ability of the type II muscle fibres to contract, they do not function well in an acidic environment. Therefore, each round of "Cindy" becomes increasingly more challenging to complete. Between sets we might have to take a bit of a break to allow for the energy and neural systems to partially recovery. So after 7 minutes, most of us will feel quite sore (depending on our training age and recovery ability).

After "Cindy", the program designer assigns a 5 minute break to allow for some restoration but not full restoration of the energy and neural pathways. After a quick break, we attempt a one repetition maximum in the Clean and Jerk. The C&J is arguably one of the most technical and neurological demanding lifts. It takes weeks/months/years of practice to understand the complexity of this great lift, as does the snatch, deadlift, squat, bench, etc. When executing the C&J, our body recruits our high threshold motor units or our type II fibres to clean the barbell to the clavicle (collar bone) and then jerking the bar overhead. Completing a 1RM with a complicated lift such as the C&J requires a lot of practice, kinestic(body) awareness, and most important, we need to be fully recovered and rested. I believe that a C&J is a true test of raw strength and power.

You are probably wondering where the hell I am going with this article, but don't worry, I am getting to my point. As mention before we have caused some acute fatigue within our muscles fibres, predominately the type II fibres as we perform 7 minutes of "Cindy". A quick break and then a 1RM attempt in the C&J. Now does this seem logical from a program design standpoint to perform 7 minutes of "Cindy" before a 1RM in the C&J? No, not at all, especially if the goal is to increase our raw strength in the C&J lift. Why would we ever want to fatigue our type II fibres, the fibres that have the greatest ability to generate force, and then attempt a lift that requires optimal activation of these fibres?? We don't, plan and simple. We want to be rested before we begin the process of the 1RM in the C&J. We want our muscle fibres to be prep by using sub maximal loads and then eventually testing our body's limits by lifting one set of a maximal load. This is the better route to take when you want to attempt a 1RM in any lift.

If I was the program designer at the Crossfit affiliate, I would just make one simple adjustment: change the order of the exercises. Perform the C&J first, break for 5 minutes or so, and then proceed to 7 minutes of "Cindy". Not only will you experience an increase in the load that you can handle in the C&J, but also you will increase the number of rounds you can perform within "Cindy" depending on your recovery ability (The 1RM in the C&J will excite our muscle fibres thus making them more responsive in "Cindy"). Another important point is that if you are inexperience with any of the Olympic or Power lifts do not attempt a 1RM. Get some experience, understand the lifts and your body when performing the lifts, then push your boundaries. Without any experience or coach you might be putting your body in a comprismising position that may lead to an injury.

There are some intelligent trainers out there like my colleagues Sean Guernmont and Steve Saville who understand the benefits of the Crossfit Protocol but can blend periodization and their understanding of exercise physiology to develop their great programs. Eventually I think Crossfit will adopt periodization (another topic) within their program design, well I hope so anyways (Maybe Mr. Glassman should put down those cheeseburgers and pick up a book from Tudor Bompa). So the next time you are doing a Crossfit workout or any workout for that manner, be careful of the way you structure your training session to ensure you are maximizing your results.

Dyanmic Upper Body

A. Bench Press Mix Grips (Bands) - 8 x 3/65(plus bands) - rest 45 secs

B1. Floor DB JM Press (Bands) - 5 x 5/50 (bands) - no rest
B2. Inverted row - 13, 10, 10, 9, 8 - no rest
B3. Seated DB Cleans - 5 x 15/30 - rest 2 minutes

Client's Training

Christine - last workout :(, focused on sumo deadlifts, eccentric chins-ups

Lynne - gave glute-ham raises a-go, and worked on her 250m row sprints

Trevor - increased his box squat 5RM by 20 lbs from last week!!!

Max Effort Lower Body

A. Conventional Deadlift - 5/135, 5/135, 3/225, 3/275, 3/315, 1/365, 1/405, 1/430 PR

B. High Bar Close Stance Squat - 3111 - 20/135 x 2, 15/135 - rest 2-3 mins bt sets

C1. Glute-Ham Raises - 20X1 - 15 x 3 - no rest
C2. Glute-Ham Raise Sit-ups - 10 x 3 - 60 secs

Client's Training

Christine - continues to improve on her hang power clean, introduced to the Turkish Get-up, and a tough met con

Trevor - works on some triples in the floor press

Andrea - hang cleans 95lbs for 2 reps and a met con with the rower and thrusters, ouch

Sherri - perfects her RDL, gets accustomed to bulgarian split squats and hip thrusters

Susan - increases her 5 RM for the split squat, and takes on some kettlebell swings and Mc Gill Sit-ups

Client's Training

Mark - zercher and zercher box squat, GHR, and some nasty overhead lunges

Rob - deadlift tech, overhead lunges tech, and then a 5 rounder with the same lifts, ouch

Melissa - proper torso stabilization, hip and thoracic mobility, and some rowing intervals

Luiza - partial turkish get-ups and running tech/intervals

Workout

Foam Rolling and Mobility

2 Km at a light pace - 7:57

Clients Training

Martin - works on improving shoulder mobility, PNF for hip adductors and hamstrings, and a short met con on the rower

Sherri - takes on the incline db press and inverted row for the first time!

Golf Conditioning Class - works on thoracic rotation, paloff hold with twist and a TABATA ROW!

Max Effort Upper Body

Lots of Mobility for the Upper Body

A. Bench Press Medium Grip - 31X1 - 5/45, 5/95. 5/135, 5/185, 5/225, 3/245, 3/275 PR, 1/305 PR!!! First time I have bench pressed over 300 lbs on the flat bench!!

B1. Close Grip Bench Press (with 30lbs chains) - 31X0 - 8/185 (30), 8/185(30), 8/185(30) - no rest
B2. Inverted Row - 3012 - 12, 10, 10 - 2 mins
3 rounds

C1. French Press EZ Bar (with 30lbs chains) - 31X1 - 12/50 (30), 10/50 (30), 10/50 (30) - 30 secs
C2. High Facepulls - 2011 - 15/25, 15/30, 15/30 - 3o secs
3 rounds

Clients Training

Mark - worked on form and technique in the bench press, introduced to the inverted row and true push-ups

Rob - focused on paused triples on the bench press

Trevor - finally had the chance to try out some sumo deadlifts from the ground and a quick 1:1 running to active recovery ratio

Susan - took on split deadlifts and a met-con

Workout

Dynamic Lower Body

A. Conventional Deadlift (Bands) - 8 x 2/235 - 30 secs rest bt sets

B. Wide Stance High Bar Good Morning - 15/185 - no rest
Russian Twist - 20/25 (form was bad) - no rest
Elevated Conventional Deadlift - 10/235 - no rest
Back Extension - 13 reps

3 rounds - 4 minutes rest bt rounds

Workout

A. Banded Floor Press (medium grip) - 2 x 3/45, 3/95, 3/115, 3/135, 3/145 - 45 secs rest b/t sets

B1. Banded JM Floor Press - focus was on speed - 5/25, 5/35, 5/40, 5/45, 5/45 - no rest
B2. Neutral Grip Pull-up - 4011 - 5, 5, 4, 3, 3 - no rest
B3. Seated DB Cleans - 5 x 15/25 - rest 2 mins

5 rounds

C. Powell Raises - 3020 - 2 x 10/12.5

My Workout

Dynamic Lower Body

A. Conventional Deadlift (Bands) - 6 x 2/225 - rest 45 sec

B1. Wide Stance High Bar Good Morning - 3111 - 10 reps - no rest
B2. Box Jump - 20" - 5 reps - 60 secs
3 rounds

C1. 100m Row - rest 30 secs
C2. Russian KBS - 15/2 pood - rest 30 secs
C3. Back Extension (bands) - 2020 - 12 reps - rest 30 secs
3 rounds

Thursday, Apr. 15/10

Hello out there,

I have decided not to write any strength and conditioning programs for the time being. If you want a specific workout to enhance performance or body composition, let me know! Leave a message in the comments or e-mail me at jgdunphywhc@gmail.com.

If you want soemthing to follow, you can follow my workout regime. Feel free to mainpulate the program with a few changes here and there.

My goals right now are to increase my strength within the bench press, squat, and deadlift. Like I have mention before I will be following a West-Side Barbell conjugate system of developing strength but the program will be more accomodating to my conditioning level and training age. I do not use anabolic steroids or other sport enhancing substances, therefore I cannot follow the prescribe West-side Barbell Conjugate System.

If you have any questions about anything related to the fitness industry let me know! I would love to answer your questions!

Also I am going to start posting the achievements of my own personal clients. This is something that Steve Saville, my friend and fellow strength and conditioning coach, does on a regular basis. Steve Saville is one of the most intelligent and informed strength coaches in the fitness industry. He has a very systematic approach to his training, understands and applied many different training methologies that work, and is just like any other Newfy or Labordorian that I have met, just an overall great person.

Check out Steve's website:

http://www.stevesaville.com/

Wednesday, Apr. 14/10

Week 1 - Day 2 - Max Rep Upper Body

Foam Rolling and Mobility

A. Medium Grip Bench Press - 30X0 - 1RM

B1. CG Floor Press - 30X0 - 3 x 8-10 reps - no rest
B2. Seated Row - 30X1 - 3 x AMRAP at 100-130 lbs (rep range should be somewhere between 10-15) - 2min rest

C1. FacePull - 4 x 15-20 reps - no rest
C2. Any isolated tricep exercise - 4 x 15-20 reps - 30 secs

Enjoy.

My Workout

A. Medium Grip Floor Press - 30X0 - 5/45, 5/45, 5/135, 5/185, 5/225, 3/245, 1/265, 1/290 PR
300 is coming soon!

B1. CG Floor Press - 30X0 - 3 x 8/185 - no rest
B2. Seated Row - 30X1 - 13/100, 12/100, 11/100 - 2 mins

C1. High FacePull - 4 x 15/20
C2. Reverse Grip Tri Push-Down (yes, tri push-down) - 4 x 15/30

Tuesday, Apr. 13/10

Rest Day

Focus on improving mobility, flexibility, and maybe even some rotator cuff/low trap/hip abductor exercises.

My Workout

A1. Conventional Deadlift - 5/135, 5/135, 5/235, 5/285, 5/325, 3/375, 1/415, 1/425 PR I'm coming for you SEAN!!
A2. Arm Adducted External Rotation - 8 x 10/7.5 each side


B1. WS Good Morning - 6 x 225
B2. Russian Twist - 30 x 8 kg
B3. Elevated Con Deadlfit - 8 x 225
B4. Back Extension - 15

3 rounds - 2 min rest b/t rounds

Monday, Apr. 12/10

New Cycle

For the next two weeks we will be focusing on improving maximal strength within the bench press and low bar back squat. Basically we will be using the conjugate training system developed by the great strength training coach Louie Simmons although other protocols will be implemented. This macrocycle will incorporate two training days each for the lower body and upper body. The upper and lower body training split will have a Maximum Repetition Day where the focus is too improve maximal strength through better intra and inter-muscular coordination (getting more muscle fibers activated) . Within the Max Rep day we will use different variations of the bench press and the squat. For example we could close-grip bench, board press, floor press, or a JM Press for the bench. For the squat we can introduce a box-squat from a number of different heights/stances, front squat, zercher squat, and more than likely I will bring a Overhead squat into the training.

Below is an example of what your box squat might look during the training session:

Ex. Day 1 - Monday - Max Rep Lower Body

A. Box Squat - 5/45, 5/135, 5/225, 3/275, 3/305, 2/335, 1/345, 1/355

Progressively you increase the load for the box squat. Do not exhaust the nervous system until the last two attempt for a one rep maximum.

We will talk about the other day within the macro-cycle, Max Velocity, at another date.



Day 1 - Max Rep Lower Body

Foam Rolling and corresponding exercises to improve Ankle Mobility / Hip Mobility / Thoracic Mobility


A. Low Bar Wide Stance Box Squat - 31X1 - work up to a 1RM - break 2-5 minutes between sets, based on fatigue

B1. Split Squat - 30X0 -5-8 reps each leg - rest 20 secs
B2. Russian Twist - 20 total reps - rest 60 secs
B3. Wide-Stance Good Morning - 3110 - 5-8 reps - rest 20 secs
B4. Back Extension - 2020 - 15-20 reps - rest 60 secs

Perform 3 total sets

Any Questions?

Friday, Apr. 9/10

Foam Rolling and Mobility pertaining to lifts

A1. Weighted Split-Squat - 3111 - 6 reps x 4 sets - do not max out - 15 secs
A2. Push-ups - 2111 - AMRAP x 4 sets - 3 minutes

B. 100 Sit-ups any form you choose - AFAP

My Workout

One hour of Foam Rolling and Mobility Training

A1. Power Clean Tech Work
A2. Seated DB External Rotation - 3010 - 5 x 10/25


External Rotations are going up and so is my bench....hmmmm??!! Haha, I guess Poliquin is right.

Thursday, Apr. 8/10

Foam Rolling and Mobility pertaining to lifts

A1. Chin-ups - 21X1 - 5, 5, 5, 5, 5 - 15 secs
A2. Fat Grips Preacher Curls - 3011 - AMRAP at 55 lbs x 5 sets - rest 90 secs

B. Back Extensions - 2020 - 20, 20, 20, 20, 20 - 60-90 secs rest

C. 250m Row - 5 sets - rest for the length of time of your first, for the 2nd rest period, rest for the length of your second row, etc....

Wednesday, Apr. 7/10

Foam Rolling and Mobility Pertaining to Lifts



Lots of Foam Rolling and Mobility

PLUS

If there is a particular lift, skill, or something that you need to improve in, well work on it but be reasonable! Do not attempt a 1RM in the bench, squat, or power clean. Rather work on technique and becoming more intune with your body, mind and the specific lift!!

Wednesday, Apr. 7/10

My Workout

A. Floor Press - 30Xo - 5/45, 5/95, 5/155, 5/195, 3/235, 3/255, 1/275, 1/285 PR

B1. Floor JM Press - 10/35, 10/35, 10/35, 10/35
B1. High Facepull - 10/45, 10/45, 10/45, 10/45

C. Russian Kettlebell Swings - 15/24kg x 3 - 30 secs rest

Tuesday, Apr. 6/10

Foam Rolling and Mobility pertaining to lifts


A. Front Squat - 30X0 - 3, 2, 1, 3, 2, 1 beat previous week

B. Cuban Press - 6, 6, 6, 6, 6 - 90 secs recovery

100m Row
10 Push-ups
beat previous time

My Workout

A. Overhead Squat - 5/95, 5/135, 3/155, 1/185, 1/205 PR

B1. Chins - 41X1 - 5, 5, 4(1), 3(2) - 15 secs
B2. Fat Gripz Preacher Sup Curls - 41X1 - 8/55, 6/55, 5/55, 5/55

C. Tabata Burpees - 8, 8, 8, 6, 7, 6, 5

Monday, Apr. 5/10

Foam Rolling and Mobility pertaining to the lifts


A1. Low Bar Back Squat - 40x0 - 3, 3, 3, 3, 3 - 30 secs - progressive overload - set 3RM
A2. Weighted Chin-ups - 40X0 - 5, 5, 5, 5, 5 - 3-4 mins - progressive overload - set 5RM


B1. Seated DB External Rotation - 30X0 - 8, 8, 8, 8 - 10% of 1RM in Close Grip Bench
B2. Back Extension - 2020 - 20, 20, 20, 20

Friday, Apr. 2/10

Foam Rolling and Mobility pertaining to the lifts


A1. Push-up - 2222 - 5 sets of 5-8 reps
A2. Seated Row - 2122 - 5 sets of 5-8 reps

A2. Light to Medium Intensity

DON'T KNOW WHAT THE HECK 2222 or 2122 INDICATES!!?? ASK in the comments!

B. Bulgarian Split Squats - 2110 - 50 on each leg AFAP

DON'T KNOW WHAT THE HECK AFAP MEANS! ASK in the comments!

C. YTWR - 8 reps for each position
http://www.youtube.com/watch?v=zZJwUSHo5Ak

My Workout

A. Overhead Squat - 15/95, 15/115, 15/135
WOW, first time and what an experience!!

B1. Snatch Grip Deadlift - 6/185, 6/205, 6/225 - focused on hip extension and speed of the movement
B2. Back Extension - 20, 20, 20

C. 250 m Row - :43.8, :45.0

Thursday, Apr. 1/10

A1. Chin-up - 21X1 - 5, 5, 4, 3 - 15 secs
A2. Fat Grip Supinated Preacher Curls - 21X1 - 10, 10, 8, 8 - 90 secs

A1. Work on speed of the concentric movement, don't know what concentric means? Ask! Use some extra weight if needed, do not max out.
A2. Work on speed of the concentric movement

B1. Low Bak Back Squat - 31X1 - 3, 3, 2, 1 - 15 secs
B2. Back Extension - 31X1 - 12, 12, 10, 10 - 150 secs

B1. Concentric Speed, do not max out.

My Workout

A1. Power Clean and Jerk (very light, working on technique) - 6 x 3/135
felt great, good hip drive, felt confident on the jerk
A2. Towel Wrap DB External Rotation - 30X0 - 6 x 10/20

A bunch of Mc Gill-ups and reverse crunches at the end

Workout for Today (Opps!) and Mar. 31/10

Foam Rolling and Mobility pertaining to the workout


A. Front Squat - 31X1 - 5, 3, 1, 5, 3, 1

B. Cuban Press - 8, 8, 8, 8
Keep The bar close to the body
http://www.youtube.com/watch?v=gurZb2m_kz8&NR=1&feature=fvwp

100m Row
10 Push-ups
5 rounds AFAP


Tomorrow

Foam Rolling, Mobility, Foam Rolling, Mobility, Roam Folling, Mobility, Moam Folling, Robility!!!!

My Workout

A. Floor Press Medium Grip - 31x1 - 5/135, 5/185, 3/225, 3/245, 3/255, 3/265
The one second pause was killer

B1. Low Pulley FacePull - 3111 - 10/35, 10/35, 10/35, 9/35, 9/35 - no rest
B2. Floor JM Press - 10/40, 10/40, 9/40, 9/40, 8/40 - 60 secs

100m Row
10 Push-ups

5 rounds = 4:19

Fumble around with the straps on the rower

My Workout

A. Overhead Squat - 31X1 - 3/85, 3/135, 3/155, 3/185

B1. Sup Chin-ups - 31x1 - 5, 5, 4(1), 4(1), 3(2) - 15 secs
B1. Sup Fat Grip BB Scott Curls - 4112 - 8/65, 4/65, 6/55, 5/55, 5/55

C. 1/2 Tabata Burpee - 9, 8, 8, 7
Forearms were killing me

Monday, Mar. 29/10

Foam Rolling and Mobility pertaining to the lifts

A1. Chin-ups - 61X1 - 4, 4, 6, 6, 4, 4
rest 30 secs
A2. Low Bar Back Squats - 42X1 - 3, 3, 4, 4, 3, 3 - use a 4RM-5RM load for this tempo
rest 2 mins

A1 - 6 second eccentric phase, if the rep scheme is not challenging for your fitness level add extra weight
A2. 2 seconds in the hole, goes as low as your hips will allow you (if you have excessive pelvis poseterior tilt)

B1. DB Shoulder External Rotation - 3110 - 3 x 15 reps - 10% of 1RM in the close grip bench for the LOAD
B2. Back Extension - 3111 - 3 x 15 reps

My Workout

Shoulder Mobility Work - lots of lat stretching


A1. Seated DB External Rotation - 3010 - 3 x 10/20lbs
A2. 45 degree Prone YT's - 3011 - 3 x 10/5lbs

B. 250m Row - :43.9 secs

Friday, Mar. 26/20

Associated Mobility and Foam Rolling


A. Rack Pull (1" below the knee) - 60% of estimated 1RM - 10 sets of 3 reps - focus on speed of the movement

B. 50 Hanging Knee Raises or 100 Knees to Elbows

My Workout

A. Low Bar Back Squat - 30x0 - 5/135, 5/225, 5/275, 3/315, 1/365 PR

Ass to Grass of course, probably should have gone a lot lighter today since I did a 1RM for Deadlift two days ago but I was feeling it

B1. Fat Grip Seated Row (with pause half-way in the eccentric phase) 4011 - 4 x 10/100 - no rest
B2. Chest to Deck Burpee - 4 x 10 - 60 secs

C. Gym-made GHR Sit-ups - 10, 9, 8

Had my post-workout drink but didn't eat until 2 hours after....felt like crap, lot of CNS fatigue, GOING TO EAT A HUGE CHEAT MEAL tomorrow to compensate for the restricted caloric intake this week.

Thursday, Mar. 25/10

Mobility and Foam Rolling pertaining to lifts


A. Bench - 30X0 - work up to an 1RM, beat previous score

B1. Neutral Grip Chin-up - 31x1 - 5 reps - rest 15 secs
B2. Seated Shoulder External Rotation - 20X1 - AMRAP - rest 2 mins
http://www.youtube.com/watch?v=koKi2SGd_w8 -

6 rounds

My Workout

Lots and lots of mobility/activation/foam rolling

A. YTRW - 10/10/10/10 at 5lbs, 8/8/8/10 at 5 lbs
20 push-ups
B. Seated (knee to elbow) DB External Rotations - 6/6 at 25lbs, 8/8 at 20 lbs, 10/10 at 15 lbs
20 push-ups
C. Seated (elbow on high box) External Rotation (towel wrapped around bar) - 4 x 12/10lbs
20 push-ups
D. Arm Adducted External Rotation (towel around bar) - 4 x 12/7.5lbs
20 push-ups
E. 100 air squats - 2:23
completed 57 unbroken, dead after that, really struggled to get the last 43 reps

Tempo for A, B, C, D = 3110

Post-Workout Drink
24 g Pro / 28 g CHO (dextrose)

Meal after
Chicken thighs, brocoli with macadamia butter

Wednesday, Mar. 24/10

Work strictly on Mobility/Flexibility/Activation/Soft Tissue work (foam rolling)

My Workout

Mobility Work pertaining to the Deadlift

2nd 1RM attempt at the Deadlift in 15 months!!!

A1. Conventional Deadlift - 5/135, 5/225, 5/275, 3/315, 3/365, 1/405
A2. Seated DB External Rotation - 10/20, 10/20, 8/20

A1. Focused more on foot and knee position, made a huge difference in my lift
A2. Could have gone heavier for ext rot


YT's

Tuesday, Mar. 23/10

Associated Foam Rolling and Mobility


A1. Decline French Press - 2111 - 10 sets of 3 reps - rest 15 secs
A2. Bench Press - 10X0 - 10 sets of 3 reps - rest 30 secs

A1 - use 65% of 1RM, focus on speed
A2 - use 55% of 1RM

B. Back Extension or GHR - 2111 - 3 sets of AMRAP -rest 60

C. Seated DB External Rotation (place elbow on knee) - 3111 - 3 sets of 8 reps
Poliquin suggests that you should be able to execute this exercise with 9% of your 1RM in the bench press. See where you stand.

My Workout

Shoulder Stabilization and Mobility

Low Pulley External Rotation
OHS
Seated Facepulls
YTW

Tabata Row

117, 112, 108, 105, 103, 101, 100, 103 meters

Monday, Mar. 22/10

Foam Rolling - Thoracic back, hamstrings, piriformis, it band, hip adductors

Associated Mobility Work - Shoulders/Thoracic back/Hip/Ankle



A1. Deadlift - 2, 2, 2, 1, 1, 1 - 30X0 - 1 min rest - set new 1RM - focus on keep the shoulders back/chest out/slight curve mid/low back/keep the bar as close to your shins and thighs
(progressive overload ex. 1RM = 405lbs - 2/275, 2/315, 2/335, 1/355, 1/375, 1/410)
A2. Seated Face-Pulls - 8, 8, 8, 8, 8, 8 - 2111 - 3 min rest - keep the elbows high


B1. Hammer Curls with Fat Gripz - 5, 5, 5, 5, 5 - 2110 - 30 secs rest
B2. 250 m Row x 5 sets - 1 min rest - AFAP

My Workout

Lots of Shoulder Stabilization work today!

McGill Sit-ups
Seated Hip Abduction
External Rotation from an abducted and adducted shoulder position (on the cable pulley)
Wall slides
Scarecrows
Low Trap Activation
Shoulder Dislocations


15 homemade (box jump and squat rack) GHR
24 total Walking Lunges
4 Rounds

Friday, Mar. 19/10

Associated Foam Rolling and Mobility work pertaining to the workout

A. Rack Pulls (1'' below the knee) at 60% of 1RM - 10X0 - 10 sets of 2 reps
45 secs between sets


100 sit-ups - anchored, unanchored, Dr. Mc Gill version, etch
AFAP

My Workout

Today was goign to be the first day that I start to post my own results and workout...unfortunately I did some damage to the soft tissue in the cervical spine location. So looks like I will be taking the pre-hab route for a bit. I think it is from over-active levator scapulae and upper traps.

A. CG Bench Press - 30X0 - 5/135, 5/55, 5/185, 5/205, 3/225, 3/245, 1/265, 1/275

Thursday, Mar. 18/10

Foam Rolling and Mobility pertaining to the exercises

A. Bench - 30X0 - take 20 mins to build up to an 1RM

B1. Straight Arm Pull Downs - 3111 - 6 reps - 15 secs
B2. Chin-ups Neutral Grip (palms facing one another) - 31X1 - 5 reps - 2 mins
5 rounds

Wednesday, Mar.17/10

Foam Rolling / Mobility work

Within your mobility do not shy away from working on technique of a particular lift or movement. Use a weight that is 30-50% of your 1RM. Once the onset of fatigue sets in, stop, foam roll/mobility for corresponding muscles, repeat for 3-5 sets

1 min Run/Row/Swim/Bear Crawl at the highest intensity possible
15 push-ups
As fast as possible

5 Rounds

Tuesday, Mar. 16/10

Bench like Dave Tate.


http://www.youtube.com/watch?v=Dh3t6T-nqP0


Foam Rolling and Mobility

A1. Decline French Press -2111 - 10 sets of 3 reps - rest 15 secs
A2. Bench Press - 10X0 - 10 sets of 3 reps - rest 30 secs

A1 - use 60% of 1RM, focus on speed, no movement in the shoulders
A2 - use 50% of 1RM, the eccentric phase should be fast be under control, catch 2-4 inch before your chest, explosively push the baaaaaaar up and in a straight keeping the elbow tight to the torso

B. Back Extension or Glute Ham Raise - 3111 - 3 sets x 20 reps - rest 60 secs

C. 500m row - 3 sets - rest 4 minutes between sets

Monday, Mar. 15/10

http://www.stevesaville.com/

Check out the pod-cast about program design and an in-depth look at eliminating sugar in the diet!

Warm-up

Foam Rolling and Mobility work - focus on shoulder stability/mobility and posterior-chain work


Training


A1. Deadlift - 3, 2, 1, 3, 2, 1 - 31X1 - rest 2 mins
A2. Seated FacePull Row - 5, 5, 5, 5, 5, 5 - 2111 - rest 2 mins

A1 - progressively increase the load each set, the last 3 sets are heavier than the first 3 sets, set 1RM on last set
A2 - use a 10 RM load, focus on activation in the upperback

rest 5 mins

B1. Hammer Rows - 5, 5, 5, 5 - 2110 - 2110 - rest 15 secs
B2. Close-Grip Seated Rows (either neutral or supinated) - 10, 10, 10, AMRAP - 2111 - rest 90 secs

B1. 10 RM load
B2. 15 RM load

Saturday, Mar. 13/10

Rest or what he says!

Friday, Mar. 12/10

Warm-up

A lot of foam rolling and a lot of mobility.


Training

A. Bent-Over Row Supinated (underhand) Grip - 80 reps at 95 lbs - 40xo

Perform as many reps as possible until concentric speed reduce
Rest 45 seconds
Repeat until you attain 80 reps
Use a fat bar, wrap a towel around the bar, or get a pair of fat gripz

Thursday, Mar.11/10

Warm-up

Foam Rolling and Mobility

Training

A1. Standing Vertical Jump - 5 reps x 3 sets - work on explosiveness

A2. Handstand Push-up - 10 reps x 3 sets - work on speed

No rest between sets

3 mins rest

B1. Jump Squat with 35% of 1RM - 3 reps x 3 sets - focus on speed

B2. Push Press with 55% of 1RM - 5 reps x 3 sets - focus on speed

30 secs b/t sets

5 mins rest

C1. High Bar Back Squat - 3, 3, 3, 3 - progressively increase the load, set new 3RM, start light

C2. Strict Press - 3, 3, 3, 3 - progressively increase the load, set new 3 RM, start light

90 secs b/t sets

Wednesday, Mar. 10/10

Warm-up

Foam rolling and Mobility

Training

Tabata Mash

A1. Air Squats - 20 sec of as many rep as possible/ 10 sec of recovery
A2. Back Extension - 20 sec of amrap / 10 sec of recovery
A3. Push-up - 20 sec of amrap/ 10 sec of recovery

12 total sets

Tuesday, Mar.9/10

Warm-up

Foam Rolling and Mobility

Training

A. One Arm Chinese Row - 8, 5, 8, 5 - 30x0 - start with 60% of your 1RM and progressively build up to a heavy 1RM

Rest 60 secs between sets of each arm

B. Chin-ups - 5 reps - 30x0 - rest 30 secs between sets - complete as many sets until mechanical fatigue sets in (ie cannot perform 5 chin-ups with proper tempo

C1. Renegade Row - 12, 9, 6, 3 reps

C2. Burpee Chin-up - 3, 6, 9, 12 reps

As fast as possible

Monday, Mar. 7/10

Thoracic mobility at its best!

Warm-up

Foam Rolling and Mobility Drills

Training

A1. Close Grip Floor Press (Fat bar if possible) - 5, 3, 5, 3, 5, 3

Beat previous load from the week before on the last set - start with a weight around 50-60% of your 1RM and progressively increase the load each set.

A2. Squat Power Clean - 3, 3, 3, 1, 1, 1

Use the same load for the previous week for all sets.

Rest 90 secs between sets

B1. Incline DB Neutral Press - 5, 5, 5, Max rep

Start with a weight that is 75% of your 1RM, use this weight for the first 3 sets and then on the last set perform max reps to failure - FOCUS ON SPEED push the DB as hard as possible each set

B2. Mediuam Stance Good Morning - 5, 5, 5, Max Rep

Start with a weight that is 75% of your 1RM, use this weight for the first 3 sets and then on the last set perform max reps to failure - FOCUS ON SPEED extend with the BB as hard as possible on each set

Rest 60 secs between sets

C. Face Pulls - choose a load that you can perform 15 max reps - perform 60 reps as fast as possible.

D. Tabata Anchored Sit-ups - 20 secs of as many sit-ups as possilbe/10 secs of rest = 1 set

Perform 8 total sets

Sunday, Mar. 7/10

Rest / Mobility / Light Intestive Cardio Training

Saturday, Mar. 6/10

John and Gavin.

REST

Friday, Mar. 5/10

AP benching with the fat bar!

Warm-up

Foam Rolling Mobility

Training

A1. Close Neutral Grip Seated Row - 6 reps x 10 sets - tempo 30X1 - 3 sec eccentric (negative)/fast as possible for the concentric pull/hold it for one second after the pull

Rest 60 secs

A2. Deadlift at 50% of 1RM - 2 reps x 10 sets - focus on speed

Rest 60 secs

Thursday, Mar. 4/10

Warm-up

Foam Rolling and Mobility Work

Training

A1. Standing Vertical Jump - 8 reps

Break 60 secs

A2. Jump Squat with barbell - 5 reps - use 30% of your 1RM in the back squat

Break Break 120 secs

A3. High Bar Back Squat - 3 reps

Break 180 secs

Perform 4 total rounds

B1. Handstand Push-up - 10 reps

Break 60 secs

B2. Push Press - 6 reps - at 50% of 1RM in the push press

Break 90 secs

B3. Strict Press - 3 reps

Perform 4 total rounds

Wednesday, Mar. 3/10

Mobility work

Perform mobility exercises from previous training days.

Training

For exercises A1, A2, B1, and B2 choose a lighter load.

A1. Turkish Get-up - 6 reps x 3 sets - focus on bracing the abs, arm should be perpendicular with floor at all times

Exercise is posted above!

A2. Bulgarian Split Squat - 12 x 3 sets - upright torso, tuck in the neck, the knees should be in a stable position with no latreal or medial movement, brace the abs

Take 90 seconds between sets

B1. Standing Rope Cable Abdominal Curl - 15 reps x 3 sets

B2. Wall Squats - 8 reps x 3 sets

B3. Push-ups - 20 reps x 3 sets

http://www.youtube.com/watch?v=Marb6gqCeEY

Take 90 between sets

C. Tabata Row/Run - 20 secs AT 100% effort/10 secs of rest = 1 set

Perform 8 sets

Tuesday, Mar. 2/10

A bad ass dude, lifting bad ass weights, with a pretty questionable haircut from the Chinese National Weightlifting Team.

No, those aren't 25 lbs plates either!

Warm-up

5 mins of hams/quads foam rolling

20 Front to back Leg Swings

5 mins of adductor/abductor (the medial and lateral portion of your thigh) foam rolling

10 Wide Stance Squat with hold - assume a overexaggerated squat stance, go deep as possible while locking in the pelvis and allow for the femur (thigh) to mopve

25 Push-up Plus : http://www.youtube.com/watch?v=iN3cw5PKrn8

Arms are locked out, torso and legs align together, movement is occuring in the shoulder blade, Protraction (shoulder blades moving away from one another), Retraction (closer(.

25 Wall Slides

A1. Weighted Chins - 2 reps x 6 sets

A2. Weighted Sit-ups - 5 reps x 6 sets

Ensure full extension of the arms before pulling yourself to the bar, chest to bar.

Take 2 mins between sets

B1. One arm Chinese Row - 8 reps each side

B2. Hanging Knee Raise (straight leg) - 10 reps

B3. Burpees - 10 reps

Go to 5:07 of this video to see a demonstration of the one arm chinese row:

http://www.youtube.com/watch?v=1y9w_9EsKFM

5 rounds as fast as possible

Monday, Mar. 1/10

What a game, what a olympics, what a country! Congrats to all of our athletes in Vancouver!

Warm-up

20 Shoulder Dislocations

20 Single Leg Dead lifts

20 Wall Slides (keep low back flat, wrist and elbows in contact with the wall

http://www.youtube.com/watch?v=AXcRFBFuo-c

20 Front to back Leg Swings

20 Band Pulls

5, 5, 5, YTW

20 Scorpions

http://www.youtube.com/watch?v=NSLDV4N5Gl4

A1. Floor Press - 5, 5, 5, 3, 3, 3 reps

1st/4th set - close grip, 2nd/5th - medium grp, 3rd/6th - wide grip

Progressively increase weight

http://www.youtube.com/watch?v=QDAsJr3fMpg

A2. Power Clean - 3, 3, 3, 1, 1, 1 at 80% of your 1RM (ex. 1RM = 200lbs, 80% = 160 lbs)

Work on speed

Progressively increase the weight

Take 90 secs between floor press and power clean sets

B1. Incline DB Press Neutral Grip (palms facing one and other) - 8 reps x 4 sets

B2. Wide Stance Good Morning - 6 reps x 4 sets

Use same load for each set

Tak 45 secs between press and good morning sets

C1. Facepulls - 15 reps x 4 sets - focus on bringing the shoulder blades together/downward, activating traps/posterior delt

C2. McGill Sit-ups - 25 reps x 4 sets - perform 2 sets on each leg

http://www.youtube.com/watch?v=RkHhO1QLTqE

Sunday, Feb. 28/10

Rest - Mobility

LETS GO CANADA!!!!

Saturday, Feb. 27/10

This is not a picture of a contestant for the world's most robust moustache, no it is Dr. Stuart McGill, THE BACK GUY!! This guy has done everything and anything from working with elite athletes to working with pig spines. Every now and then I will give you some tips from the world of Dr. McGill on how to imporve the health of your spine which will utlimately help your general health.

Dr. McGill suggests that anyone who is involved with any type of conditioning program not only to maintain proper postural alignment during all of your exercises(day-to-day life too) but to ensure proper posture during the rest and recovery between your sets. Through his experiences, Dr. McGill concludes that people who engage in lumbar flexion (flattening of the lower back) for a duration of time loose spine stability that will lead to decreases in strength.

You want to optimize your strength, don't you?

Warm-up



15 reps Bulgarian Split Squat

http://www.youtube.com/watch?v=RZlodHgCipk Keep lats, abs, obliques, glutes active throughout the lift. Maintain an upright torso position with shoulders back.

15 Leg Swings - Front to back swings, side to side

10 Wall Squats
http://www.youtube.com/watch?v=P9s9uOe_9NU

15 Cuban Presses

15 Side Lying External Rotation
http://www.youtube.com/watch?v=4X4QVn8pSE8



Strength / Hypertrophy


A. Back Squat / Shoulder Press behind the neck / Rack Thruster - 1 rep / 1 rep / 1 rep x 10 sets

Choose a weight (load) that is around 70% of your 1RM in the Shoulder Press (ex. if you can press 185 for a 1RM in the shoulder press, use 135 for this barbell complex)
Work on Speed in each movement
Take 30 secs of rest between sets
Rack Thruster is first a back squat with a press from behind your neck immediately once you complete your back squat.

Break 2 minutes


B1. Barbell Bulgarain Split Squat - 8 reps x 4 sets
Keep the shoulder blades back/down, torso upright, activate lats, abs, obliques, glutes.
http://www.youtube.com/watch?v=Y6188EwmluI

B2. One Arm Shoulder Press (strict) - 8 reps x 4 sets

Make sure your palms are facing one another for your GRIP
Take 60 secs between each set (split squats / 60 secs / shoulder press
Progressively increase the load

C. Stability ball plank with elbow circles - 50 circles counter clockwise and 50 counter-clockwise

Perform a plan on a stability ball with your forearms intact with the ball. With your back inline with your leg, perform circles with the stability ball while always keeping in contact with the ball. Feel the exercise within the anterior/posterior core

Rest and/or Mobility Training

Friday, Feb 25/10

Let's go boys, don't be slack with the Slovak's!

Rest / Mobility / Soft Tissue Work aka Foam Rolling follow by mobility / 2 km run or at 70 - 80 % effort

Whatever you choose, its up to you! I will be prescribing a workout for Saturday.

Day 3 - Feb. 25/10


Warm-up:

20 reps Ankle Mobility drill (refer to feb. 23)

20 reps Walking Single Leg Deadlift (refer to feb. 24)

20 rep Thoracic Rotation (Side Lying Rotations)

Side Lying Rotations. Lie on your right side. Left hip & knee flexed at 90°. Right leg straight. Rest your left leg on a cushion or foam roller so you can’t rotate at your lower back. Hold your right arm straight above you.
Push your right hand up while bracing your abs. Left hand on the floor with your hand palm up. Bring your left hand to your right hand while rotating your hand out. Hold the position for 2 seconds, then come back down. 10 reps both sides.
This exercise improves thoracic extension & rotation while improving your chest flexibility. Make sure you move from the thoracic spine, not from your lower back. Push your abs out from start to finish (http://stronglifts.com/how-to-improve-your-thoracic-mobility/, 2009)

Video for Thoracic Rotations : http://www.youtube.com/watch?v=1Vqt_UZQSAA&feature=player_embedded

20 reps of YTW - feel this exercise in the shoulders
http://www.youtube.com/watch?v=12i9VmaIpx0


Workout:

Muscle Strength

A. 20' Box Jump - 5 x 5 reps - take 90 seconds between each set - focus on jumping afap

B. Power Clean - 3, 2, 1, 3, 2, 1 reps - take 3-4 mins break - focus on speed/movement not load
Traditionally this set scheme is called wave loading where the 4th, 5th, and 6th set should be correspondingly heavier than the 1st, 2nd, and 3rd. Try to strive for this. If you are new to the lift, just work on technique.

If you need some help, take a look at this: http://stronglifts.com/the-ultimate-beginners-guide-to-power-cleans/


FATLOSS

A1. 20' Box Jump - 5 reps
A2. Power Clean - 3 reps
Take no break after the box jumps, take 30 secs after power clean
Perform 8 Sets

B. Row - 3 x 500m - rest 45 secs between each set

A New Start

Day 1 - Feb. 23/20 - Here we go again

There will be a workout design for people who want to focus on improving strength, power, and muscle growth. Another program will be design for individuals who want to focus more on fat-loss.

Warm-up

Enusre you complete this warm-up as listed. This warm-up will better prep the joints and muscles for the workout rather than just steady state cardio training.

20 Ankle Mobility - should feel the stretch in the back of the calve
http://www.youtube.com/watch?v=JpJBSte4X9w&feature=PlayList&p=7E9B2280044B2014&playnext=1&playnext_from=PL&index=9

20 Split Squats on each leg - try to focus on quad and ham activation
http://www.youtube.com/watch?v=AMfbdugbcL8

20 Cat Camels - the movement should be felt in the mid-back
http://www.youtube.com/watch?v=T4ioJZHSBig

20 Shoulder Dislocations - not so fast, feel this exercise within the shoulder blades
http://www.youtube.com/watch?v=33P5AI27eiU

20 Band Pulls - feel this exercise within the shoulder blades
http://www.youtube.com/watch?v=kpy2RSXA8dU

20 Body weight Squat with wider stance


Strength/Muscle


A. Low Bar Back Squat (bar is placed lower on the upper back, no pad) - 5, 5, 3, 3, 1, 1 reps - break 4 minutes btw sets
Try to lift a heavier load for the second set of the prescribe rep-range

GREAT video about hip drive in the squat:
http://www.youtube.com/watch?v=yha2XAc2qu8


B. Strict Press from behind the neck (do not use your hips and/or legs) - 5 sets x 5 reps - break 3 mins btw sets
Again, feel this movement within the shoulder blades and upper back

C1. Barbell Split Squat - 4 sets x 12 reps each leg
C2. Steep Incline Dumbbell Press - 4 x 8 reps
Perform 12 reps of bb split squat, then 8 reps of steep incline dumbbell press, repeat
Take 60 seconds between each set

D. Any Bicep Exercise - 60 reps - use a weight that you can lift for a max 10 reps
Focus on contracting the bicep

FAT LOSS

A1. Low Bar Back Squat - 6 sets x 5 reps
A2. Barbell Shoulder Press - 6 sets x 5 reps

5 reps squat, 5 bb shoulder press, 5 reps squat, 5 bb shoulder press....for 6 sets
Try to finish 6 sets of each exercise as fast as possible

Do C1 and C2

THAT'S IT FOR YOU PEOPLE WHO NEED TO SHED SOME!



Day 2 - Feb. 24/20


20 Walking Single Leg Deadlift - walk while you are executing them, NO WEIGHT, feel it in the hams
http://www.youtube.com/watch?v=y8UxJXIG2SU

20 Ankle Mobility

20 Torso Rotation
http://www.youtube.com/watch?v=DGDQK4XA6x8&feature=PlayList&p=34A2277F104E689E&playnext=1&playnext_from=PL&index=6

20 Cable rows - FIRST brign the shoulder blades downward and together and then pull


STRENGTH/MUSCLE


A. Deadlift - use 50% of your 1 repetition maximum (1RM) in the dead - 10 sets x 2 reps - break 45 seconds btw sets
The focus should be on moving the bar as FAST as you can manage

B1. Chin-ups - Below 175 lbs - 60 reps as fast as possible
- 175-200lbs - 50 reps AFAP
- over 200lbs - 40 reps AFAP
B2. Dips - 50 reps as fast as possible
Ex. Perform 50 reps(if you are btw 175-200lbs) of the chins FIRST and then finish 50 reps of dips.

C1. Sit-ups - 3 sets x 15 reps
C2. Back Extensions - 3 sets x 15 reps

D. Bent-over Laterals or Seated Dumbbell Cleans - 60 reps - as fast as possible - use a weight that you can lift for 15 RM.

FAT LOSS

A. Tabata Deadlift - use 60% of your 1 RM - tabata is an exercise protocol of sorts, you deadlift for 20 seconds, break 10 seconds, this is one set, perform 8 sets

Perform B1, B2 as above

Perform C1, C2 but add C3. Burpees - 3 sets x 10 reps