Archive for November, 2010

K.I.S.S.

Posted: November 29, 2010 in Uncategorized

Keep It Simple Stupid

I just read a great post on Elitefts.com by Jim Wendler. I love how Jim keeps it simple and gets the job done. Here is the post:

http://asp.elitefts.com/qa/default.asp?qid=132919&tid=

The simple planning process that Jim outlined can be used for practically any fitness (or life) related goal. Lots of people want to make these things more complicated than they are and then use this as an excuse for why they are not making progress towards their goals.

If you want to continue to progress and have fun while doing it, take Jim’s advice, make a simple plan that makes sense and stick to it.

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Training Log + Coaching Tip

Posted: November 27, 2010 in Uncategorized

Saturday, November 27, 2010 @ SAS

SMR – pvc, stick and lax ball.

Log Press (one clean + press for reps) 2 x 5 @ 135, 3 @ 176, 3 @ 240, 3 @ 270 (belt), 3 @ 290 (belt) – this was really solid and had great speed. Just wanted to work in a few “heavier” reps to get a feeling of where I am at right now. Next week I will get back to the plan of doing true speed triples with no belt.

17.5″ DL 5 @ 315, 3 @ 495, 3 @ 585 (belt), 5 @ 675 (belt + straps) – this is a PB and it was nice and solid. Did a good job of attacking the bar off the blocks.

Farmer’s Walk – 60 foot course

4 x 120 feet @ 190lbs ish – didn’t go any heavier because my right shin/ankle is still mangled. Going to gradually reintroduce moving events into the rotation.

Went back inside and did a bunch of sets of midsection work using slide pads.

1 set of alternating Push-ups
2 x 10 Body Saw
1 set Plank Walking
1 x 10 Legs Curls + Hip Lift

These were pretty tough. just trying out a bunch of variations before I put them into programs for my athletes. I want to gauge how difficult they are and what I feel the key coaching points are. If you are a coach/trainer and you program things that you haven’t done yourself, please stop. It doesn’t have to be a regular part of your program, but you must have some in the trenches experience with each and every thing in your program.

Training Log

Posted: November 26, 2010 in Uncategorized
Friday, November 26, 2010 @ SAS

Easy accessory day.

SMR – pvc, stick and lax ball.

LYTP 2 x 8 @ bw – these really blast my mid back when I do them properly, focusing on form and feeling the correct muscles.

a1) Cossock Squat 3 x 10 @ bw – these really opened up my hips and made my legs feel great.
a2) Blast Strap Push-ups 3 x 15
a3) Body Row 3 x 12

b1) Band Curls 3 x 15 @ purple
b2) Band Pushdowns 3 x 15 @ purple
b3) Face Pulls with Rope 3 x 15

c1) Leg Raises on Ball 2 x 20
c2) TH Sidebends 2 x 12 @ stack

Treadmill – 20 minutes uphill.

Solid session today. Feel way better now that it is done and ready to hit some events tomorrow. Hopefully the weather is nice so that I can do some things outside.


Came across this article on Tony Gentilcore’s Blog (http://www.tonygentilcore.com/) and couldn’t not post about it.

http://well.blogs.nytimes.com/2010/11/17/phys-ed-the-workout-enigma/?ref=health

I really don’t want to say much about it because it is absolutely ridiculous. People getting less fit from exercise? Lets be real here, this makes about as much sense as saying a child will get worse at reading by practicing it.

This is just another excuse for people to be lazy and do NOTHING.

Please do me a favour, give your head a shake, use your common sense and get off your couch and stop making excuses.

Training Log

Posted: November 25, 2010 in Uncategorized

Wednesday, November 24, 2010 @ SAS

SMR – pvc, stick and lax ball.
Dynamic warm-up.
Scap Floor Slides x 10.
Scap Push-ups on Elbows x 10.

Military Press 5 @ 75%, 3 @ 85%, 1 @ 95% using 230 as working max.
5 @ 95, 5 @ 135, 5 @ 175, 3 @ 195, 3 @ 220 – very easy. Just aimed to do 3 and stopped there. Many more in the tank, just not pushing it right now.

Deadlift – 5 @ 225, 3 @ 315, 1 @ 405
3 x 4 @ 480
4 @ 480 (belt)
2 @ 545 (belt + suit) – this was pretty good. Light weight so it probably didn’t matter what form I used.
2 @ 615 (belt + suit) – first rep was pretty good. Couldn’t get into a good position for the 2nd rep and hitched it above the knees. My suit kills me in the bottom so badly it almost blows my head off. I think I let the suit slide too far up my legs and it bound me up. I will try to keep the legs down next time and see if it helps.
10 @ 480 (touch and go) – solid set. Better than the drop set last time.

a1) GHR 3 x 10 @ black band
a2) Chin-ups using Blast Strap Handles 3 x 6
a3) Ab Pulldowns with Spud Strap 3 x 10 @ 145

Treadmill – Uphill 20 minutes

Solid workout tonight. I am getting used to the workload on DLs. Just need to work on form in the suit so that I can get a good position to finish each pull.

Training Log

Posted: November 23, 2010 in Uncategorized

Sunday, November 21, 2010 @ The Garage

Thick DB Press – 150lbs

5 sets of 1 rep right + 1 rep left

Very solid with this today.

Stones

3, 4, 3 @ 300lbs to 54″

This was just terrible. Good pop early on but then my back just gave out. No juice whatsoever. I need to work on my low back endurance in order to be more consistent because the strength is there.

Tire Flip – 800ish lbs

5 flips back and forth with Paul.
12 flips back and forth with Paul.

Had to cut the session there because I had to get home. Not a great session. I will crumble those stones next time I touch them.

Monday, November 22, 2010 @ SAS

SMR – pvc, stick and lax ball.
Dynamic warm-up.
Scap Floor Slides x 12.
Scap Push-ups x 12.
Shoulder Circuit 10 @ 5lbs

SSB Speed Box Squat (13″ + airex) 5 x 3 @ 2 plates + purple bands – great speed off the box today.
Incline Press 2 x 5 @ 135, 5 @ 225, 3 @ 275, 6 @ 315 – PB. The reps went up nice and smooth.

One Arm DB Row 3 x 8 @ 160lbs

a1) DB Bench Press with Pause on Chest 3 x 10 @ 100lbs
a2) Cable Seated Row with Pause at Chest 3 x 10 @ 200lbs

Treadmill – 20 minutes

Solid workout tonight. Felt good especially since I trained yesterday.

Training Log

Posted: November 18, 2010 in Uncategorized

Wednesday, November 17, 2010 @ SAS

SMR – pvc, stick and lax ball.
Dynamic warm-up.
Scap Floor Slides x 10.
Scap Push-ups x 10.

No belt today.

Military Press 5 @ 65%, 5 @ 75%, 5 @ 85% using 230 as working max.
5 @ 95, 5 @ 135, 5 @ 160, 5 @ 170, 5 @ 195 – very easy. Not pushing these right now just going with the flow. Also, I miscalculated the weights along the way. All that really matters is that the top number is correct.
SSB Soft Box Squat (13″ + airex pad) 5 @ 1 plate, 5 @ 2 plates, 5 @ 3 plates, 5 @ 4 plates, 5 @ 4.5 plates, 10 @ 3.5 plates – the last two sets were pretty challenging. Just very tough to get speed off the box so it becomes a constant push through the entire ROM>

Chin-ups with Blast Strap Handles 3 x 6 – these actually felt really good. Maybe I am actually getting stronger, haha.

a1) SSB GM 3 x 10 @ 2 plates – very strong tonight.
a2) Sit-ups with Plate Behind Head 3 x 12 @ 35lbs

Solid session tonight. Got some solid work in on the SSB Squats and the accessory work also went really well.