Woops....forgot to blog on Friday! So Friday was deadlift and military press. Normally I wouldn't do these on the same day but I could only work out 3 times last week so I had no choice. Here was my workout:
Dynamic warm-up and foam rolling
Deadlift:
1x5x45
1x5x65
5x5x75
5x5x95
1-leg squat
4x10 each
SLDL
4x10 each
Military Press
5x10x20
Bentover Row
4x10x20
Bicep Curl
4x10x8
Core (same as always)
My deadlift wasn't great-its been awhile since I've deadlifted and I definitely felt it. I was really shaky and barely could do 5 with 95 by the last set. Then my back was seized up all weekend-but thats what I get for not training for a month!
So today was squat day. I finally figured out out to use my juggernaut spreadsheet the right way (my bad) so I'm doing the weights I should be doing now. Here's my workout for today:
Dynamic warm-up and foam rolling
Squat:
1x5x45
1x5x65
1x5x70
3x10x80
Goodmorning:
4x10x55
Split Squat
4x10
Hip Thruster
4x15
Tabata Bike
:20/:10 for 4 min
Core (same as always)
My squat felt pretty good. Tabata biking nearly killed me but I survived. I'm feeling a lot better at the start of this week than I did last week-I'm feeling less shaky and like I have more energy. SO I'm feeling great! Until next time......stay strong
Monday, July 23, 2012
Saturday, July 21, 2012
"Cardio and Abs"
This post is for the average gym goer out there that thinks "cardio and abs" is a legitimate workout. These workouts generally consist of a few miles on the stationary bike followed by a million spinal flexion exercises.
I hate to break it to all of you, but crunches aren't going to give you abs. Its impossible to remove fat from a singular part of your body with exercises. It blows my mind how many people think spot reduction exists and I'm even more blown away by the amount of people who refuse to accept it when I tell them it doesn't. Sorry folks, thats just the way things are. You want a six pack? Do table push aways. Think about it.
Second on the agenda, distance cardio. I hate distance cardio (and dont think I havent tried it. I ran cross country and was a rower). Everyone thinks that in order to get in shape you need to go out and run for an hour. This couldn't be further from the truth. All that distance cardio leads too is overuse injuries, and in the case of field sport athletes, it leads to you getting slower. You can get the same amount of aerobic benefit (and some anaerobic benefit) with a good, hard interval session. Unfortunately, many people avoid intervals because of the fact that they are hard. It's much easier to hop on the elliptical, Gazelle, or whatever for 45 mins than it is to go out and run hill sprints. It may suck, but you're going to get a lot more out of 10 hill sprints than you are out of 45 mins going steady state.
So, with that said, here's a look at my conditioning and core training from today:
Cambered Bar Yoke carries: x95,135,185,225,275,275,275,275,275,225
These might be my new favorite conditioning activity. You can hear "contract your core" or "squeeze your glutes" all day but you never really feel it until you have weight on your back swinging all over on a cambered bar. You need to keep every inch of your body rigid or you're going to end up on your ass.
Next, sled pushes down, drags back: 90,180,270,260,450,450,360,270,180,90
These aren't rocket science and they're by no means anything new. Get a sled, push it. Your legs are gonna burn, your heartrate is gonna get cranked up, and you're gonna feel like a badass afterwards.
Finally, bear crawls: bodyweight, 20lb vest, 40, 60, add 45lbs with a dip belt, 90 w/ belt, 135 w/ belt.
We used to do these for punishment in lacrosse and they sucked so I figured I'd load them up and see if I could make them worse. I succeeded. I think I can sum these up with the conversation I had with Ben Bruno (who you should Google!) after I got done. He came up to me and asked "Steve what are those supposed to train?" and I responded "I don't know they're just really damn hard"
Now by all means I don't expect everyone to go out and do this stuff. This is an extreme example. I'm just saying next time you're thinking of hopping on the elliptical for 45 minutes of reading on your Kindle, try cranking up the intensity and doing 20 minutes of hard intervals instead and see which gives you better results.
I hate to break it to all of you, but crunches aren't going to give you abs. Its impossible to remove fat from a singular part of your body with exercises. It blows my mind how many people think spot reduction exists and I'm even more blown away by the amount of people who refuse to accept it when I tell them it doesn't. Sorry folks, thats just the way things are. You want a six pack? Do table push aways. Think about it.
Second on the agenda, distance cardio. I hate distance cardio (and dont think I havent tried it. I ran cross country and was a rower). Everyone thinks that in order to get in shape you need to go out and run for an hour. This couldn't be further from the truth. All that distance cardio leads too is overuse injuries, and in the case of field sport athletes, it leads to you getting slower. You can get the same amount of aerobic benefit (and some anaerobic benefit) with a good, hard interval session. Unfortunately, many people avoid intervals because of the fact that they are hard. It's much easier to hop on the elliptical, Gazelle, or whatever for 45 mins than it is to go out and run hill sprints. It may suck, but you're going to get a lot more out of 10 hill sprints than you are out of 45 mins going steady state.
So, with that said, here's a look at my conditioning and core training from today:
Cambered Bar Yoke carries: x95,135,185,225,275,275,275,275,275,225
These might be my new favorite conditioning activity. You can hear "contract your core" or "squeeze your glutes" all day but you never really feel it until you have weight on your back swinging all over on a cambered bar. You need to keep every inch of your body rigid or you're going to end up on your ass.
Next, sled pushes down, drags back: 90,180,270,260,450,450,360,270,180,90
These aren't rocket science and they're by no means anything new. Get a sled, push it. Your legs are gonna burn, your heartrate is gonna get cranked up, and you're gonna feel like a badass afterwards.
Finally, bear crawls: bodyweight, 20lb vest, 40, 60, add 45lbs with a dip belt, 90 w/ belt, 135 w/ belt.
We used to do these for punishment in lacrosse and they sucked so I figured I'd load them up and see if I could make them worse. I succeeded. I think I can sum these up with the conversation I had with Ben Bruno (who you should Google!) after I got done. He came up to me and asked "Steve what are those supposed to train?" and I responded "I don't know they're just really damn hard"
Now by all means I don't expect everyone to go out and do this stuff. This is an extreme example. I'm just saying next time you're thinking of hopping on the elliptical for 45 minutes of reading on your Kindle, try cranking up the intensity and doing 20 minutes of hard intervals instead and see which gives you better results.
Tuesday, July 17, 2012
Chrissy 7/17/12
Today was bench day, my worst lift. I felt pretty shaky today, not quite sure why. Maybe it was due to the fact I was the only female in the weight room surrounded by huge scary guys....? Nah, probably not that. :) So anyways, my workout went as follows:
Dynamic warm-up
Pushups
1x10xBW
Dumbbell Bench
1x10x15
Bench
5x10x45
Incline press
3x15x12
Bentover row
3x15x20
Fly
3x12x10
Tricep Ext
3x12x15
Band Pull-Apart
4x25
Core Workout:
30 crunches
20 bicycles
30 toe touches
20 reverse crunches
50 penguins
30 crunches
50 penguins
40 russian twists
30 bicycles
15 in and outs
20 reverse crunches
10 leg lifts
Stretching and foam rolling
I am DEAD from yesterday. My legs are killing me, every step I take hurts. Like I said....never taking this much time off again. That's it for today...tomorrow is deadlift day and I'm not looking forward to it....gonna be a rough one. Until next time...stay strong.
Dynamic warm-up
Pushups
1x10xBW
Dumbbell Bench
1x10x15
Bench
5x10x45
Incline press
3x15x12
Bentover row
3x15x20
Fly
3x12x10
Tricep Ext
3x12x15
Band Pull-Apart
4x25
Core Workout:
30 crunches
20 bicycles
30 toe touches
20 reverse crunches
50 penguins
30 crunches
50 penguins
40 russian twists
30 bicycles
15 in and outs
20 reverse crunches
10 leg lifts
Stretching and foam rolling
I am DEAD from yesterday. My legs are killing me, every step I take hurts. Like I said....never taking this much time off again. That's it for today...tomorrow is deadlift day and I'm not looking forward to it....gonna be a rough one. Until next time...stay strong.
Monday, July 16, 2012
Steve 7/16/12
Hey guys. So I'm just under 4 weeks out from USAPL NJ states. I'm only going to be able to finish my 5's wave of Juggernaut before I have to deload and taper for the meet. Today wasn't my best lift ever but considering I took 6+ weeks off from squatting I'd say things are looking pretty good.
Today's workout went as follows:
Foam Roll
Dynamic warm up
Squat: 45x5, 135x5, ,185x3, 225x2, 255x1, 285x3, 285x3, 285x4, 285x3
Here's a video from my first squat set:
All the time I've taken off has made it hard for me to find a comfortable stance again. I'm feeling strong but uncomfortable. I should have smoked these for 5's but I was feeling off balance
Next I deadlifted
135x3, 225x2, 315x1, 315x1, 355x4, 355x3, 355x3, 355x4
I'm going to blame the missed reps here on the fact that I killed myself squatting. Normally I don't squat and deadlift in the same day but with the ban on back squatting and straight bar deadlifting at MBSC I have to make due.
I ended the day with supersets of KB swings and body saws then some conditioning. My conditioning was 11x15s bike sprint with 40 yard light prowler pushes as my rest interval. Brutal.
Today's workout went as follows:
Foam Roll
Dynamic warm up
Squat: 45x5, 135x5, ,185x3, 225x2, 255x1, 285x3, 285x3, 285x4, 285x3
Here's a video from my first squat set:
All the time I've taken off has made it hard for me to find a comfortable stance again. I'm feeling strong but uncomfortable. I should have smoked these for 5's but I was feeling off balance
Next I deadlifted
135x3, 225x2, 315x1, 315x1, 355x4, 355x3, 355x3, 355x4
I'm going to blame the missed reps here on the fact that I killed myself squatting. Normally I don't squat and deadlift in the same day but with the ban on back squatting and straight bar deadlifting at MBSC I have to make due.
I ended the day with supersets of KB swings and body saws then some conditioning. My conditioning was 11x15s bike sprint with 40 yard light prowler pushes as my rest interval. Brutal.
It's Been Awhile...
Hi everyone! So it's been a long time since I've updated this....oops. It's been really hard for me to get back into a routine since I've been home. I had to find a gym to work out at, I've been getting used to my new job and schedule, and, the worst part is, Steve and I can't really work out together anymore. And I was in Italy for 2 weeks, so I lost a lot of time there. I didn't work out at all while I was there, so I decided to restart Juggernaut from the beginning. So today was the first day getting back to the grind, and getting back in the gym. And I have to say....I will never take that much time off again! I'm already hurting! This was also my first workout without my trusted workout buddy :( so sad! I am not looking forward to the day I have to ask strangers to spot me! Here is my workout from today:
Dynamic warm-up
Squat
5x45
5x55
5x10x65
Good Morning
3x10x55
Hip Ab/Adduction
4x10x55 (each)
Core Workout:
30 crunches
20 bicycles
30 toe touches
20 reverse crunches
50 penguins
30 crunches
50 penguins
40 russian twists
30 bicycles
15 in and outs
20 reverse crunches
10 leg lifts
Hip Thruster
3x15x15lb
Band Pull-Apart
3x20 green band
Stretching
So I joined the YMCA in my town and that's where I will be doing most of my workouts. I'm going to work with Steve to develop a program to help my right knee as well. I'll have Steve explain whats going on with that in his next blog-he understands it much better than I do! I have also been carb backloading. I started last week, and it was much harder than I imagined it would be. But. I've stuck with it, so hopefully I'll start seeing results from that. Basically, I don't eat carbs until after 7pm, except for around workouts. By doing this, your body becomes so starved for carbs that it uses them up right away instead of leaving them to sit in your body. I can eat whatever I want after 7....which is nice because I tend to be a night-eater. So I will keep you all updated on how that's going and if I'm getting results. No videos today.....I was too scared to ask someone I didn't know! Until next time...stay strong.
Dynamic warm-up
Squat
5x45
5x55
5x10x65
Good Morning
3x10x55
Hip Ab/Adduction
4x10x55 (each)
Core Workout:
30 crunches
20 bicycles
30 toe touches
20 reverse crunches
50 penguins
30 crunches
50 penguins
40 russian twists
30 bicycles
15 in and outs
20 reverse crunches
10 leg lifts
Hip Thruster
3x15x15lb
Band Pull-Apart
3x20 green band
Stretching
So I joined the YMCA in my town and that's where I will be doing most of my workouts. I'm going to work with Steve to develop a program to help my right knee as well. I'll have Steve explain whats going on with that in his next blog-he understands it much better than I do! I have also been carb backloading. I started last week, and it was much harder than I imagined it would be. But. I've stuck with it, so hopefully I'll start seeing results from that. Basically, I don't eat carbs until after 7pm, except for around workouts. By doing this, your body becomes so starved for carbs that it uses them up right away instead of leaving them to sit in your body. I can eat whatever I want after 7....which is nice because I tend to be a night-eater. So I will keep you all updated on how that's going and if I'm getting results. No videos today.....I was too scared to ask someone I didn't know! Until next time...stay strong.
Sunday, July 8, 2012
Training/Life update
Hey guys,
I just realized its been almost a month since my last post. Sorry! Things have been crazy in my life. Between my internship and job I've been doing 65-70 hour weeks with no days off. The 4th was a very welcome couple days off.
In other news, MBSC is still the coolest place I've ever been in my life. 12 hour days there go by significantly faster than 8 hour days at my other job. I could easily see myself working there or at a similar facility for the rest of my life.
Training has also been going well. I've been doing the MBSC summer program but with my Juggernaut work sets, and deadlifting on the weekends. I also finally decided to do my next meet. I'll be doing USAPL NJ States in a little more than a month. I'm currently moving into my 5's wave of juggernaut and that should carry me into this meet.
My 8's wave ended pretty well. I hit 170x6 on bench on a very bad day and I pulled 350x11 which was a huge PR. I still haven't squatted since its forbidden at MBSC and I'm still resting my hip. I still feel very confident though, based on how my deadlift and single leg work is coming along. Unfortunately I dont have any recent videos but I plan to get some up this week. Promise!
I'm looking to do big things in this upcoming meet. My BW is sitting around 153ish and I feel stronger than I've ever felt. I'm looking to destroy some PRs in the 148 class.
Well, thats all I've got for now. I'll leave you all with this gem.
693 raw bench. Holy shit. At age 23. Watch out Scott Mendelson. Theres a bunch of guys comin for the raw bench record. It's just a matter of time.
I just realized its been almost a month since my last post. Sorry! Things have been crazy in my life. Between my internship and job I've been doing 65-70 hour weeks with no days off. The 4th was a very welcome couple days off.
In other news, MBSC is still the coolest place I've ever been in my life. 12 hour days there go by significantly faster than 8 hour days at my other job. I could easily see myself working there or at a similar facility for the rest of my life.
Training has also been going well. I've been doing the MBSC summer program but with my Juggernaut work sets, and deadlifting on the weekends. I also finally decided to do my next meet. I'll be doing USAPL NJ States in a little more than a month. I'm currently moving into my 5's wave of juggernaut and that should carry me into this meet.
My 8's wave ended pretty well. I hit 170x6 on bench on a very bad day and I pulled 350x11 which was a huge PR. I still haven't squatted since its forbidden at MBSC and I'm still resting my hip. I still feel very confident though, based on how my deadlift and single leg work is coming along. Unfortunately I dont have any recent videos but I plan to get some up this week. Promise!
I'm looking to do big things in this upcoming meet. My BW is sitting around 153ish and I feel stronger than I've ever felt. I'm looking to destroy some PRs in the 148 class.
Well, thats all I've got for now. I'll leave you all with this gem.
693 raw bench. Holy shit. At age 23. Watch out Scott Mendelson. Theres a bunch of guys comin for the raw bench record. It's just a matter of time.
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