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Sunday, June 29, 2008


It doesn't always have to take the wind out of you to get a good strength session in.

Between yesterday and today I've done about 50 weighted pullups, over 100 high pulls with the 40kg kb, and a lot of sledgehammer levering. I took it easy from a cardiovascular standpoint but rested often for long periods of time and it let me focus on pure strength. Don't worry too much about your rest periods, wait until you're ready and make sure you give it 100% effort and attention during each lift.
Just practice.

Will do more presses throughout the day with the 32kg while I watch the EURO 2008 Final.
Go Germany!

UPDATE: Decided to give the 10 minutes of 32kg Turkish Get-Ups a try. No idea how many I did, but I'm a believer.

Friday, June 27, 2008

Press a lot.

48kg Press: 1/1 x 5 sets
felt strong

48kg pistol: 1/1 x 3 sets
easy enough.

Rope Climb: 5 sets

Then Rolled Brazilian Jiu Jitsu.

Thursday, June 26, 2008


Today I didn't lift. Not in a sense that most people would consider lifting.

I went over to Solid Rock Gym (an indoor rock climbing facility) and climbed for about 2 hours.
The first hour was dedicated to using my upper body only. Climbing a sheer face without your legs is a serious challenge to your grip and back!
Then the second hour was a greater focus on using my legs (which is how you are supposed to climb).
Then went to the beach and swam to aid recovery of my body (and my mind, going to the beach is a great stress reliever for me).

Find a way to do something new and different for your workout- you can thank me later.

Wednesday, June 25, 2008

Don't confuse strength with conditioning

Ring work(front lever practice)
Sledgehammer levering/one-arm casts.
2 TGU's/side
10 high pulls/side
rest 1:00

10 sets--used a 40kg kb for both

Then Conditioning:

:20 work
:10 rest
20 minutes.
Simple. Brutal. Effective.
--a side note, that rope is 2" diameter, 50' long. RIDICULOUS.

Tuesday, June 24, 2008

More stones

Tuesday has been Stone Day for a few weeks, and I love it. I feel like I am able to handle bigger and heavier stones now than before.

Zercher Squats/Deadlifts
Continental Clean and Press/Jerks
Make every training session a battle, use stones!

Monday, June 23, 2008

Simple but not easy

Training today was pretty basic:

Front Squat
315x3 x 3

Weighted pullup
40kg x 1 x 5
48kg failed---wasn't feeling strong, no worries.

10 rounds with double 28kg kb's
5 high pulls
5 burpees
10 plyo lunges
25 double unders

Saturday, June 21, 2008

Forgotten Exercises

Sometimes we all forget about the old favorites from past training routines. Today I revisited a few things I haven't done in a while.

2 hands anyhow+OH Squat
5 sets with 28's

One KB OH squat:
48kg x 3 x 5

Rope Climb

5 rounds with 28kg kbs:
Double KB high pull

Sledgehammer levering and one arm casts to finish the day.

Friday, June 20, 2008

Short and sweet

Fat Bar Press:

Fat Bar Complex:
6 reps of each x 2 rounds
BO row
Push Press
Back Jump Squat

then Jiu-Jitsu

Wednesday, June 18, 2008

Training Update:

I haven't been totally inactive, just trying to spend less time with electronics.
Here it is:
Back Squat 5x5, 1x20
Pullup: 3x5
Military Press: 88x3/3x5 sets 106x1/1
Push Jerk: 106x5x3

Stone lifting at the beach+ Snatch intervals

Weighted rope climbs x 3
TGU's 32kg x 5/5

:45 work/ :15 rest for 30:00 of:
16kg double snatch
Knees to elbows/ floor wipers second 15:00 (tactical change as my grip started to go)
Jump Rope

Talk about cardio.

Remember, there is always someone out there who is stronger, faster, and wants it more than you; you must work for it.

Saturday, June 14, 2008

Friday, June 13, 2008

A workout that requires real stones.

Cut up arms, tight back, lifeless legs. Spoils of war.

Thursday, June 12, 2008

Cardio-Grip Fusion

Fat Bar Complexes on a 2" bar. Lungs and grip were on FIRE!

The 2" bar made this so much harder than I thought it would be. Using the 2" bar makes everything you do much more difficult.

Wednesday, June 11, 2008

Power C+J

First time videotaping myself from the side--it revealed a few problems.
Power Cleans felt good. Jerks felt ugly for the most part. But we all have our strengths and weaknesses. Training your weaknesses is what allows us to achieve our physical potential.

Tuesday, June 10, 2008

Build Real Strength:

It's going to be awesome.

Monday, June 9, 2008

Back to the Barbell

Not a fun session, but a useful one.

Back Squat:
350x5x3 sets

Front Squat:

Back Squat:
225x20 (Ouch.)

Fat Bar Pullup:
28kg x 3 x 6
bodyweightx 10

KB Push Press
40kg x 5 x 5 (short rest between sets)

Fat Bar TGU:
90x 1/1x 2 sets

Fat Bar Complex w/ 110lbs +bar:
3 rounds:
Stiff leg deadlift
Bent over row
Hang Power Clean
Front Squat
Back Squat
Rest 1:00

I also tore a phonebook today for the first time pre-workout (about half the size of the yellow pages but still solid.)

Saturday, June 7, 2008

Practice makes Perfect.

For those who follow my training I have to come clean. There is a lot I do outside of what I put down in my log here. Through the course of a normal day, I probably perform anywhere from 50-100 pullups, a rope climb, a few presses, windmills, anyhows, etc. I don't consider this part of my training regimen. I rested today and still push pressed the beast for sets of 2, swung the beast for no idea how many, and a few muscle ups on the rings.
It's not "a workout." I'm not looking to get a "pump in my bi's." I want to be strong. I want to be fast. I want to be ready for anything at anytime.

Don't go in thinking about getting a good workout, think about how what you are about to do will make you stronger/faster/better.

Go practice.

Thursday, June 5, 2008

More "Cardio"

Burpees 30 seconds
Rest 20 seconds
Heavy Bag 30 seconds (focusing on speed and power-throwing every punch with bad intentions)
Rest 20 seconds

Repeat for 18 minutes. (used the gymboss for rounds)- video only shows first 10 minutes or so.

One word. Brutal.

I did this after a workout that was primarily pulling motions. (rest day on paper but you know how that goes...)
Try this for some serious fight conditioning.

Tuesday, June 3, 2008

Stones and a new toy...

Great weather outside today, great weather for lifting stones.
Went down to the beach around 11:00 and lifted stones with Robert for over an hour.
Clean and Press
Zercher Squat/Deadlift
Shoulder Squats
Throws for distance
Carries for distance

My arms were cut up to shreds (these are natural rocks, with jagged edges: That's manly)

Went to home depot today and made my new toy...
For under $30, I successfully manufactured a 2" fat bar with 3" "rolling thunder" PVC handles.

Too much grip work in the last 2 days. my hands are fried just typing this.
Go make your new fat bar, it's cheap.
The making of it was pretty straightforward but if you have any questions let me know.

Monday, June 2, 2008

Sunday, June 1, 2008

Alternative Conditioning

Today was a rest day on paper, but the weather outside was absolutely awesome.
Went to the beach and threw the football around with a friend for about 30 minutes.
During that 30 minutes I ran patterns (at full speed) through the sand and deep water.
Moving as fast as you can in waist deep water is a full workout that will really test your work capacity.
What I could have done today was just chill, which would have been fine, but instead I took the opportunity to just be active. Embrace the chances you get to showcase your hard work in the gym. Give 100% and be happy that you have 100% to give.

Train hard, play hard.