Monthly Archives for June 2014

6/30/14 – Monday – Lower Body

I had all intentions of front squatting today but once I got all warmed up and started loading the bar, my knees just weren’t cooperating. I think it’s time to take a break from it for a bit. I’m honestly not sure what to do with my squatting. I know that I need to do [...]

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6/27/14 – Friday

Ankle still badly swollen – not sure what the exact cause is, but I had to scrap squats for the second day in a row. Instead, I opted for GHR and reverse hyper and finished with some overhead work and cable row.  Weight back up this week predictably after a sloppy diet. Body Weight: 272 [...]

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6/27/14 – Friday – Conditioning

Conditioning…not my favorite thing in the world. 2mile hilly run 15min ab circuits

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6/27/14 – Friday – Bench

Close Grip Pause Bench lots x 45 20 x 135 10 x 225 5 x 5 x 290 most of the reps were pretty fast. Slowed down on the 5th rep of each set and maybe 4 & 5 on the 5th set. I’m pretty happy with how this went 3 x 10 x 225 [...]

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6/25/14 – Wednesday

Pseudo-olympic lifts today along with some overhead work and chin-ups.  Hang clean and jerk for five sets of three – stayed fairly light as it was a first for me. Technique is obviously not what it needs to be, especially my grip transitioning from catching my clean into the jerk. I will work on it [...]

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6/26/14 – Thursday – Squat

Front Squat 15 x 2 x 155+85chain Hang Clean 5 x 10 x 135 BB Hip Thrust 4 x 20 x 225

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6/26/14 – Thursday – Interval Circuits

Interval Circuits 4x 30 sec each: high knees, burpees, 4 push up burpees, ski/in & out abs 4x30sec each: Mt climbers, shuffle to single leg hold, planks

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6/26/14

Warm Up Box Squat 14″ Wide 15×3, 165lbs + 85lbs of chains, on the min Deadlift 4×1, 335lbs Hip Thrust 5×15, 185lbs DB Row 4×8, 106lbs GHR Back Ext 3×20 Ab Wheel 3×12, 25lbs on back

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6/25/14 – Wednesday – 12’ Box Squat

I have been on vacation the last week and half – I was in Nags Head, NC. I took a 35lb plate, belt, and a rope for weighted sprints in the sand. I also used the weight and rope to do rows using the sand as the resistance. Needless to say, I was ready to [...]

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Thoughts and Experiences on the Dynamic Effort Method/Speed Work – Part 2

In Part 2 I want to cover how I’ve used the Dynamic Effort method (DE) with the athletes I train. Again, if you aren’t familiar with this concept, more info can be found at Westside Barbell. Almost all of the info on that site is within the context of training for powerlifting. Since I don’t [...]

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