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