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Wednesday, November 30, 2011

Deficit Deadlifts with videos!


11/29/2011

Dynamic Warmup and Hip/Core prehab(Anyone curious about what I do here? I was thinking of doing an article/video of this)

video
4” Deficit Deadlift (Standing on two 35lb plates)
135 x 5
225 x 5
275 x 3
325 x 3
375 x 3
425 x 3
450 x 3 - PR Felt great

video
Front Squat - went a bit heavier today, my upper back rounds quite a bit.
95 x 3
135 x 3
165 x 3
185 x 3
210 x 3
235 x 3
255 x 3 - PR

Overhead Squat + Ring Fallouts
95 x 10
120 x 10
145 x 10 - PR

Turkish Getup / 20 burpee box jumps
40 x 10/side + 20 burpee box jumps
50 x 10/side + 20 burpee box jumps

Monday, November 28, 2011

How to make a salad

Hey guys. Wanted to show you all how I make greens for myself for the week. I pretty much do this every week with my girlfriend steph and it makes enough salad for both of us to eat once a day for the entire week.

For the Salad:
Romaine Lettuce
Spring Mix
Arugula (when we can find it)
Carrots
Tomato
Onion
Broccoli
Celery

Sometimes I'll get fancy and add things like hummus, nuts, cheese, avocado, hardboiled eggs or some meat but this is usually the base that I begin with each week.

Chop everything up in quantities large enough to enjoy for the entire week and put them in big containers. 7 meals prepared all at once, not bad.

Next is the dressing. For the dressing I use:
Extra Virgin Olive Oil
White wine vinegar - I make sure to add more oil then vinegar, otherwise I'm not very specific.
Crushed Black Pepper
Garlic Powder
Oregano
Crushed Red Pepper
Cayenne Pepper

I'd play around with the amounts depending on how much spice you like in your dressings. Just mix this mess up and put it on the salad before you eat it.

Everyone knows how tough it is to get vegetables into their diet. Making salad once per week is pretty easy and keeps you well fed without too much work.

There you go, get your green on.

Saturday, November 26, 2011

Best Thanksgiving Ever

Kitten Press, get jacked.

Thanksgiving Day Training:

Dynamic Warmup:
video
Floor Press: Did some Curls between sets
125 x 5
175 x 5
215 x 3
245 x 3
275 x 3
300 x 3 Thinks that's a best for floor press

video
Weighted Ring Pullup Supersetted this with Dumbbell Press
15lbs x 4
25lbs x 4
35lbs x 4
45lbs x 4
20lbs x 7

video
Axle Dumbbell Press
60 x 10
80 x 10
95 x 19
80 x 23

As promised, kitten videos. Kittens increase strength significantly.
video

Met-con:
4 Rope Climbs 12' / 8 Ring Dips / 12 box jumps - 5 rounds for time - 8:20

One enormous meal:
Cauliflour
Broccoli
Mashed Radish with butter
Turkey
Meatballs
Deviled eggs with bacon, courtesy of aunt val
Brussel sprouts with bacon

Wednesday, November 23, 2011

Train in the rain


11/22/2011

Dynamic Warmup

Deficit Deadlift 5" - Still no belt
135 x 5
225 x 5
275 x 5
325 x 5
375 x 5
405 x 5 - Feeling great

Front Squat SS with turkish Situps
135 x 5
185 x 5
205 x 5
225 x 5

Turkish Situps
40lbs x 5/side
60lbs
80lbs

Overhead Squat
95 x 3
115 x 3
135 x 3
165 x 3
190 x 2 - PR

Band Rotary Punches
2 x 10/side

Dinner:

Raisins right after training

Broiled Salmon with shallots sesame seeds and soy sauce

Monday, November 21, 2011

Quick one


Double Unders 4 x 50
Take down and shadow boxing practice between

Prehab/rehab work
Band Pullaparts 2 x 20
Band Bilateral External Rotation 3 x 20
Band X-walk 2 x 20
Plank + Overhead reaches 2 x 20 - very hard

Had a handful of raisins afterward

Dinner:
Roasted Brussel Sprouts
Salad - romaine, baby spinach, hummus, onions, carrots, tomato, olive oil, spices
Lamb Shenk

Saturday, November 19, 2011

New direction in training


Another busy week. My training has been fun lately. I'm doing a bit more crossfit but still keeping the heavy lifting. I went to hassett's jiu jitsu on wednesday to give that a shot. My friend Steve gave me a month free pass to take advantage of and I plan on doing exactly that. Without further ado...

11/12/11 - trained with Big Greg saturday. My calf is still not at 100% here and my lifting reflected that.

Dynamic Warmup and hip prehab

Push Jerk - supersetted with forward sled drag
95 x 5
135 x 5
185 x 5
205 x 5 - calf was talking to me by this point

Power Clean from floor - did these right after each set of push jerks
95 x 5
135 x 5
185 x 5
205 x 5

Overhead Squat
95 x 5
115 x 5
135 x 5
155 x 5
165 x 5
175 x 5 - PR

Romanian Deadlift - pushed the hips way back to emphasize the hips and hamstrings
185 x 10
225 x 10
275 x 10

Met-con
I forget, sorry!

11/14/2011
Dynamic Warmup
Met-con
50 squats, run 330 yards
25 burpees, run 330 yards
40 squats, run 330 yards
20 burpees, run 330 yards
30 squats, run 330 yards
15 burpees, run 330 yards
20 squats, run 330 yards
10burpees, run 330 yards
10 squats, run 330 yards
5 burpees, run 330 yards - did this one outside with steph. It was fun. We had a few people beep at us as they drove by. I forget how ridiculous the workouts can look in public sometime.


11/15/2011

Dynamic Warm up

Back Squat
95 x 4
135 x 4
185 x 4
225 x 4
255 x 4
275 x 4

Overhead Squat - Ab Saw
95 x 10
115 x 10
135 x 8

Met-con - 5 rounds. Reps decreasing each round
Ring L-sit to handstand pushup x 5
Deadlift 225 x 10
Ice Cream Maker x 5
Box Jump x 25

11/16/2011
Brazilian JuJitsu at Hassett's

11/17/2011

Dynamic Warmup

Floor Press SS w/curls
125 x 5
175 x 5
215 x 5
245 x 5
265 x 5
280 x 5 - not too heavy. Floor press is definitely harder then regular bench

Thick Bar Dumbbell Curls 5 x 8-10 reps @ 40lbs/hand

Thick Bar Dumbbell Press SS w/ring pullups
60 x 10
90 x 10
110 x 14
90 x 20


Ring pullups - chest to rings
Bodyweight x 14, 7, 8, 10

Weighted Dips 45lbs x 10, 12 Pullups, 15 Swings 60lbs - back to back. 3 sets

Foods:

8:00 am
Liverwurst
Bone Broth
Brazil Nuts and Almonds (raw, soaked)

10:00 1/2 shake
strawberries
blueberries
banana
Greek yogurt
Raw Milk
olive oil

12:00 pm - other half of shake

3:00pm
Salad with veggies
Hummus
Olive oil based dressing
Chicken drumsticks

6:00 - 10 g BCAA and water

8:00
Pan fried tuna steaks
Salsa - feta cheese, bell peppers, jalapenos, lime juice, tomato, oregano all diced up
Sweet potato with butter

Friday, November 11, 2011

Another week of fun


Well, I've been shifting my focus from all strength and strongman to crossfit. I've come up with a game plan that focuses on my weaknesses and I'm going for it. I'm working into the movements slowly, trying to focus more on technique then speed. Wish me luck.

Step 1: Buy 10 gallons of milk

In other news I bought 10 gallons of milk from Alvin over in Pennsylvania today. Nothing like raw grass-fed milk.

Step 2: Drink all gallons

Step 3: Be happy, or dead

11/5/2011
Dynamic Warmup
Glute Ham Raise 2 x 10

Push Jerk
135 x 5
185 x 3
225 x 3
255 x 1 - First time back in a while. Going to get this moving back up in a jiffy

Power Clean
135 x 5
185 x 3
225 x 3

Overhead Squat - getting better
95 x 5
115 x 5
135 x 5
155 x 3

Reverse Hyper 3 x 15 don't know the weight, I'll record it when its actually something worth writing.

"Nancy"
5 rounds of...
15 overhead squats @95lbs and 400meter run. Think I finished in 13:30? Not very good. My first time running in about 6 months.

11/6/2011
Dynamic Wamup
Burpee Broad Jumps 3 x 5
Sprint work
This did not end so well. Ended up pulling my calf. Feels lower and lateral, right on the soleus. I could not walk for the first two days. I did a bunch of gua sha and light stretching. As it started to feel better I began very light strengthening and moved onto more functional strengthening and now later in the week (friday night) I've gotten to the point where I can do 1 leg calf raise and light jogging.

11/8/2011 - Can't walk, but I can deadlift

Dynamic Warmup
Deadlift vs. chains 80-100lbs at top, 30-40 at bottom
135 x 3
225 x 3
315 x 3
365 x 1
425 x 1
465 x 0 - close miss, should have taken a set lighter before 465 but I was feeling reckless. It didn't help that I couldn't put any weight on my right foot because of my calf.

Back Squat
95 x 3
135 x 3
185 x 3
225 x 3
245 x 3
265 x 3 - Called it here. Calf is starting to give my odgida

5 handstand pushups / 15 x 45lb swings / 10 ring rows / 20 bodyweight squats
4 rounds for time 7:30

11/10/2011
Dynamic Warmup

Muscleup practice 5 x 3

Thick Bar (2.5") Dumbbell Press / ring pullup / Rope cable curls
60 x 10
80 x 10
95 x 10
110 x 10 - finding my groove.

Ring pullup - man these are hard. Chest to rings
Bodyweight x 12
15lbs x 7
BW x 7
BW x 7
BW x 7

Partner Ring Pushups and kipping pullups x 4 sets till technical failure

Turkish Situp 3 x 5/side @40lbs
Band Chops 2 x 10/side

8:00am - Breakfast of champions baby. Satisfies the fat tooth
Almonds and brazil nuts (raw and soaked overnight)
Liverwurst (beef, liver, heart, kidney)
Beef Bone and Marrow broth

11:00 1/2 shake
1 banana
strawberries
blueberries
2 oranges
greek yogurt

1:00 Other half of shake

3:00
Salad and veggies
Sweet Potatoes
Turkey Chili

6:00pm 10g BCAA and water

8:00
Greek yogurt and raspberries
Bean soup
Chicken wings my dad and I made.

Friday, November 4, 2011

Well, today I picked up 1/5th of a cow


Time to play, guess what's in these plastic bags?

If you guessed kidneys, heart, tongue, liver and bones you would be correct!

Steph and I purchased 1/5th of a cow from Neptune Farms in Salem County NJ. The cow was organicly raised and 100% pasture fed. I'm pretty excited to get my grub on. We got about 70-75lbs of meat, organs and bones for $364. That comes out to about $5 per pound of good old grub. We get all cuts including about 1/3 ground beef, 1/3 organs and bones and 1/3 steaks and other cuts. Now how do I cook all of this? I'm excited to make some sausage from the organs and some stock from the bones. Seriously guys check out eatwild.com to find some high quality, reasonably priced, locally farmed, environmentally friendly and healthy food!


10/29/2011 - Dynamic Warmup + Overhead Squat and Snatch practice

Glute Ham raises 3 x 10

Hero WOD
3 Handstand Pushups/225lb deadlift x 6/12 pullups/24 double unders x 10 rounds for time.

Finished somewhere between 17 and 18 minutes, I think I remember Khalipa doing this in about 11:30

11/2/11 - Dynamic Warmup and Band X-walks

Deadlifts + 90lbs of chains at the top and 40lbs at the bottom. No belt
135 x 5
225 x 5
325 x 3
375 x 3
405 x 3
425 x 3 - Back rounded a bit at the top and I repositioned and finished it. I need to clean up my technique.

Back Squats
95 x 6
135 x 6
185 x 6
225 x 6
246 x 6 - My focus is on depth and technique. My knees are feeling great so far.

Overhead Squat/Pistols/Bodyweight Squats
95lbs x 10 / 5 per leg / 25 reps
115lbs x 6 / 5 per leg / 25 reps
135lbs x 6 / 5 per leg / 25 reps

11/4/2011 - Dynamic Warmup - forgot to do prehab today

Bench Press - 80-100lbs of chain at the top, 40-50lbs at the bottom.
125 x 5
175 x 5
215 x 3
245 x 1
255 x 1
265 x 1 - Chains are tricky, but fun

2 and 1/2" thick bar Dumbbell Press - A birthday gift from Steph, these things are massive and awesome! I'm very happy to be Dumbbell Pressing again. These were very awkward. I know I'll be pushing big weight again soon. Maybe 140-150lbs per hand?!? I supersetted these with ring pullups and Bicep curls
60lbs x 5
110lbs x 5, 7 - awkward still. Could not get in the correct groove.
90lbs x 17 - better, but not perfect yet.

Ring pullups (focusing on getting my shoulders to touch the rings at the top)
Bodyweight x 10, 10, 10, 8

Rope Low Cable Bicep Curl 3 x 8-12

Intervals of 30 seconds on, 15 seconds off. 4 exercises, 3 rounds
Toes to bar / 30lb DB thruster / Ring Dips / Burpee

The toes to bar bothered my back a bit here even when hammering technique, I think I'll leave these out of my training for now

Good Eats:
8:00 am
Bone Broth
Brazil Nuts
Liverwurst

10:00 - half of my trusty shake
2 bananas
strawberries
blueberries
1/2 can coconut milk
Greek Yogurt
Olive Oil

12:00pm
other half of my shake

3:30pm
2 sweet potatoes
Salad (romaine, arugula, spinach, broccoli, carrots, tomato, olives)
2 hard boiled eggs
Dressing (olive oil, white vinegar, garlic, pepper, oregano, red pepper flakes, cayenne)

6:00 - 10g BCAA

8:00pm
Sweet potato Fries
Roasted broccoli and cauliflour with garlic and olive oil
Steak
Caramelized onions and mushrooms
Lots of manchego and feta cheese

Steph's mom cooked that dinner. I ate like a king.