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
Thursday, April 29, 2010
Wednesday, April 28, 2010
Rest day
Lots of Mobility and Foam Rolling
I think I am going to take on "Fran" this weekend at Crossfit Kitchener...oh boy!
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
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!
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!
Tuesday, April 27, 2010
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
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
Monday, April 26, 2010
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!
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
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
Saturday, April 24, 2010
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.
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.
Friday, April 23, 2010
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
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!!!
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!!!
Thursday, April 22, 2010
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
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
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
Wednesday, April 21, 2010
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
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
Tuesday, April 20, 2010
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!
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
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
Monday, April 19, 2010
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
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
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
Friday, April 16, 2010
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
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
Thursday, April 15, 2010
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
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/
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/
Tuesday, April 13, 2010
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.
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
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
Monday, April 12, 2010
Tuesday, Apr. 13/10
Rest Day
Focus on improving mobility, flexibility, and maybe even some rotator cuff/low trap/hip abductor exercises.
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
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
Sunday, April 11, 2010
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?
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, April 9, 2010
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
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
Wednesday, April 7, 2010
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.
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....
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....
Tuesday, April 6, 2010
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!!
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!!
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
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
Monday, April 5, 2010
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
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
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
Sunday, April 4, 2010
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
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
Thursday, April 1, 2010
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
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
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
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