Workout Blog Dec 7th


TGIM another great day time to put in some work. here was my workout for today. Hope you have a great workout as well

6 mins Foam roll 
Back, Glutes, Hamstrings, Calfs, Quads, IT Band

4 mins static Stretching ( 30 secs each)
Hip Flexors, Hamstrings, Groin, Glutes

4 mins Dynamic Stretching (15yds each)
Knee hugs/Quad stretch, Lateral Lungs, Elbow to in-step,
High knees, Butt kicks, B-Skips, Side shuffle, Run.

Conditioning 
C2 Concept rower
1 min work/ 1 min active rest x 10
The goal was to stay under 1:45 pace while working and light pressure when resting but keep moving total meters cover 4590m

3 min rest then jumped into 12 noon session

4 rounds
Hang clean x 8 @ 135lbs
Box Jump x 5
Ankle mobility after 4th set

4 rounds
Sumo Deadlift High Pull x 8 @ 135lbs
Hand Stand Holds 15 secs

4 Rounds
Pendlay row x 10 @ 135lbs
Crater slams x 16

Ab series 
30 Leg raises
30 Reach ups
15 ea Side plank twist
30 Plank Jacks
1 min plank

Workout Data Dec 7th 2015

 

How to get conditioning in your workout as a lifter


As a so called “lifter” cardio is my kryptonite. Even though I know that cardio wont burn away my hard earned muscle. Soo what is a lifter suppose to do? Lift weights faster.  Now let’s get it straight if you want to be a better runner, cyclist, and swimmer. You will have to practice those discipline.  For those days you don’t feel like going out in horrible weather here are some lifting conditioning methods.

Every Minute On the Minute(E.M.O.M or E.M.O.T.M)
One of my favorite methods of getting conditioning while weight training For the next 10- 30 mins you will have a bell or buzzer or timer go off every minute.  Once the bell goes off you must perform a sequence of exercise within the minute.  What every time remaining in the minute. The faster you move the more rest you get. The slower you move the less rest you get.
Examples  
E.M.O.M x 15
1 Rep on each exercise
Deadlift
Bent row
Hang clean
Military Press
Back Squat
Good Morning

Escalating Density Training ( EDT )
Escalating Density Training created by Charles Staley
This is a great training model to help build lean body mass and at the same time burn fat and build your cardiovascular system. The goal is to pick 2 exercises resistance should be moderately high( 70-80% of you max).  For the next 12 mins you will perform 5 reps on each exercise trying to complete as many rounds as possible.   If you want to build muscular endurance use lighter weight and perform 10 reps on both exercises.

Example  
12 minute EDT
A). Barbell Back Squat
DB Bench Press

Rest 4 minutes

B.) Barbell RDL
Inverted Row

A.M.R.A.P( As Many Rounds As Possible)
Put 20-30 minutes on the clock and your goal is to get through your strength circuit as many times as you can in the time allotted. I really like to perform this circuit when I am by myself in the gym so I can hog all the equipment. Make sure to keep good form as you progress. I sometimes throw a sprint on either the treadmill, rower, or airdyne bike.

Example
20 min AMRAP
100-200m sprint
Front Squat x 10 reps
Dumbbell Incline Press x 10 reps
Chest supported row x 10
Barbell Deadlift x 10
Weight Straight Leg Sit-ups x 10

Give these workouts a try. Also if you have some other conditioning workouts please post them in the comments.

Whiteboard talk: Simplified Conditioning Model


Walking alone is not Enough


Walking alone is not Enough
Many Americans believe that 30mins of walking a week is enough exercise to keep them living long healthy lives. These are the same people that will most likely to have problems later on in life.  If you believe that 90 minutes of exercise a week will correct sitting on the couch/chair for 80 hours a week then you will have some serious problems.  The American College of Sports Medicine (ACSM) recommends 150 minutes of moderate-intensity cardiovascular exercise per week. Over the course of seven days those 30-60 minutes of moderate-intensity exercise 5 days a week.  Surely running is more than enough to help me keep healthy. If you think that is true then you’re are greatly mistaken.  What about keeping Strength, power, and bone density up? What do you do then? You have to add in Strength Training.  World Class runners don’t just run every day they perform strength training to help prevent injuries from occurring. Resistance training has two main goals. The first goal is to help the athlete get stronger. The second goal is to help prevent injuries. Injuries occur through trauma or overuse.  To keep yourself resilient against gravity and the world around us it is very important to add resistance training to your exercise routine.

ACSM guidelines are 2-3 days a week of resistance exercise that is a minimum of 8 different exercises between 2-4 sets of 8-15 repetitions on each exercise.  So you will have to add another 30-40mins to your workout.  In total your workouts should last at minimum and 1hour (that and 1 hour of work time not leisure time).  Muscles have three functions in terms of movement. To cause movement (concentric contraction) such as bending your elbow, and to slowly resist movement (Eccentric Contraction) To slowly let your elbow bend while resisting the weight and To resist movement at all( Isometric) Holding a box and not allowing the move cause of weight.  Most people do not get hurt moving the body. Where most injuries occur is when people try to resist movement.  Resisting movement causes a greater force to be placed on our muscles and tendons due our mechanical disadvantage of our levels in our body.  Lifting weights and keeping Lean body mass will better your chance to resist those eccentric forces that occur on a daily basis.
To be honest in my opinion I believe that people should do more weight training than running. This is my reason for claim. Most people don’t run or bike to work. The typical day is get out bed walk to kitchen table sit and eat walk to car sit and drive.  Walk to your desk and sit and work. Then leave work go home and sit and watch tv, eat and go to bed. Now if you were to add running 30 minutes to your day you would make significant improvements to your cardiovascular system.  You may also build some lean mass in your legs from the running that you’re doing. Besides the recreation running you don’t do much running elsewhere unless it’s your occupation. On the other hand you perform yard work, lifting and moving furniture, and other various physical activities that may require bending, carrying, and climbing. Does running alone help you perform those activities? Not really because when you’re running you performing the same motion over and over. Which doesn’t correlate with bending or climbing weight training on the other hand forces people to move in positions that they may not be in on a regular basis? Not to mention will help improve muscular strength and endurance.  Parker et al study took a group of 60-77 year old women tested them on a submaximal walking test(2mph at 3.5% elevation) and weight carrying walking( carry a weight at 40% maximum elbow flexion strength) test. They recorded VO2, heart rate (HR) Systolic Blood Pressure (SBP), and Rate Pressure Product (RPP). Placed the group on a 16 week whole body strength training program.(3 days a week 1 hour per session) Then tested again. They say 57% increase in isotonic strength and 29% increase in isometric strength.  No change in VO2 max but significant decreases in HR, SBP and RPP while perform the walking test and Weight carry test.  Not only did the women improve their strength to prevent injury. Their ability to use oxygen became more efficient as well.  Not to mention as well when performing strength training people will work on full range of motion which is important for keep good flexibility and mobility of the joints.  So with older people especially it is very important that they perform strength training to keep muscle strong and bones dense.  As you age strength training becomes more and more important as you age.  Remember the goal of strength training is to help prevent injuries.  Younger people especially women have a fear of lifting weight s because they don’t want to get bulky.  Honestly that is like saying you don’t want to read because you are afraid of becoming a genius. It takes a lot of work to put on lean body mass most athletes work an entire year to put on 5- 10lbs of mass. So if your 3 workouts a week will not make your bulky unless it is in your genes. The fear of getting to big has long been debunk also most people are not willing to put in the amount of time to put on more muscle.

All in all Strength training is very vital for a healthy life I believe that everyone needs to incorporate some form of Strength training. It will help improve your quality of life and help prevent injuries from occurring as you age.  Walking or jogging is not enough keeping strength and lean body mass is very important for keeping you independent  and out of the retirement home

 

My impressions of Wendler’s 5/3/1 program


In the last couple of weeks I have been very busy with my job and research that I am doing to help improve myself.  I also have switched gears from a long distance endurance athlete to power and strength. I have currently been doing Wendler’s 5/3/1 lifting program. I have been on the program for about three weeks. and It’s just like Wendler says it is the simplest and most effective program for strength gain. This is my thought on the program so far. I think it is a great program but you must have some experience in the weight room first before you begin the program. The reason why I say that is that there is little to know program for assistance work. For example I am doing the 5/3/1 for the Big lifts(Bench Press, Squat, Dead lift, Military Press). Each day is a lift in which the program followed by assistance work depending on what your goals. I chose to stay as athletic as possible. So the assistance work for the program would say on Bench day 75 x BW( Body weight) chin ups & 75 x BW push ups.  There is no specific set rep scheme for the chin ups or  push-ups. People who don’t have any idea on how to program will be able to develop a plan to to make sure they are achieving the assistance work. Other than that the main lifts will take a lot of effort and give you plenty of room to push yourself on open sets. Once you get done with the main lift you feel very accomplish. Now the program runs in 4 week cycles and you will have to max out at the end of each cycle( 1 week is a deload week which will allow you to recover.) If you are an advance lifter and you are looking for strength gains I completely recommend the Wendler’s 5/3/1 for strength gains. If your not sure in how to program assistance exercises in the program then you can find someone to help youImage

Friday workout


Aerobic work
8 rounds
10 clapping push ups
10 Kettlebell clean and jerk
10 Single arm bent over row
10 Goblet squats
3 Down and Back Sprints on Basketball court

1 min rest then repeat exercises

30 min Treadmill sprints
1 min Work @ 11 mph
1 min Rest @ 3.5 mph

Weights
Power Cleans 5 x 5
Front Squats 5 x 5
Bench Press 5 x5
Pull-up (overhand ) 4 x 8
Anti T bar core stability

Jacuzzi 15 mins
and done for the day

Wednesday “Go Hard” Workout


Got off from work early and you know what time it is. Time to put in some work at the gym. I had a pretty rough day at work so I had some pent up energy to burn off.  So I was going pretty hard in the gym with no remorse for my body. So I decided to do both the Kettle bell workout with the running and the Treadmill condition one after the other. I had a lot of angry to get out.

 

8 rounds                                                                                       40 mins
1/4 mile run
Kettle bell clean and Jerk x 5 each arm
Alternating Kettle bell swings x 10
Single arm Bent over row x 8 each arm
Spiderman Push ups x 10

Treadmill                                                                                     30 mins
Work 1 min @ 11mph
Rest  1 min @ 3.5 mph

Stationary Bike                                                                       20 mins
2 mins rest
2 min Tabata protocol

Lifting 
Power Cleans     2 x warm         3 x 3 heavy
Single leg Pistol squats             4 x 6 each leg
Pull ups( over hand grip)        4 x 8
Anti Rotation T bar                   4 x 12

and that is all

 

Monday “I am sore” Workout


On Friday I had stated that I was going to change the way I have been working out. Well I did make some changes and I feel that the change is for the better. The conditioning part of my program has changed from running on a treadmill to running on the track with kettle bell workout thrown into the mix. I feel that this style of workout will help simulate what I will be doing with the ToughMudder. I only have a month left to prepare for this event.  I decided that I was going to train in rounds. I figure if I was able to do at least 13 rounds with the running and kettle bell workout continuously I would feel that I would be best prepared  for the event. This week I have to complete 8 rounds next week 10 rounds third week 12 rounds. By the end of the month I should be able to complete 12 – 14 rounds without any problem.  Coming in to workout on Monday I was unsure on how I would feel after New Years ( always have a designated driver ) but I actually had a great workout and now I am sore cause of it.

Aerobic Conditioning: 8 rounds                                  50 mins
1/2 mile run
10 Spider man push ups
10 alternating Kettle bell swings
10 Single arm Kettle bell bent over rows
10 Kettle bell Goblet Squats

wash rinse and repeat

Treadmill                                                                                        20 mins 
45 seconds  @ 10mph
75 seconds @ 3.5 mph

Stretching and Mobility                                                       25 mins

Lifting
*Tabata Front Squats @ 95lbs
Single Leg Dead lifts 4 x8
** Single leg Hip thrusters 4×10
Pull ups   4×8
Planks 1 mins
30 secons on side.

*http://www.tabataprotocol.com/
** 
http://www.youtube.com/watch?v=A3NT6c9Es0E

Friday Post my workout late online workout


Friday came and it was time again to try to kill myself if possible I did the same thing that I always do in terms of cardiovascular conditioning but starting Monday I will be doing a complete overhaul of the workout I am doing I only have a month left to prepare for the 11 mile mud run so right now it is crunch time.

Aerobic
Treadmill                                                 45 mins
Work  1 min @ 10.5mph
Rest    1 min @ 3.6 mph

Stretching and Mobility work

Lifting
Hang Snatches 5 x 5
Single leg squats  4 x 6 each leg
Single leg Stability ball hamstring curls 3×10

Dumbbell bench 5×5
Inverted Rows 3 x 10
Anti T-bar rotation

Wednesday go hard or go home Workout


Hump day I was feeling a little sluggish but I knew that I had to get a good workout in to set a tone for the rest of the week. I told myself to go as hard as I can today. It started with Aerobic work like a boss. Hoped on the treadmill and ran for 45 min interval run. 10.5 mph for work pace and 3.6 for resting pace. Felt pretty good afterwards so I decided to do some low level plyometrics to mix up my work out a little bit. I am slowly changing my workout to include more power work. I think it will help me with the obstacles that I have to do in the toughmudder coming up in February. Afterward I moved to my Stretching and mobility work to allow my body some rest before I hit the weights pretty hard. I wanted to see if I can make myself sore from lifting. It was something I haven’t felt in a while I am starting to switch up the exercises that I do to keep my body on its toes. So we will see how it goes.

Aerobic
Treadmill                                                                           45 mins
Work 10.5 mph 1 minute
Rest  3.6 mph  1 minute

Plyometrics                                                                  15 mins
Low box drills
Hop Matrix
Stretching and Mobility                                      20 mins

Lifting                                                                               45 mins
Hang cleans              5×5
Lumber Jack reverse Lunge to Press   3x 8
Alternating 1 leg eccentric Stability ball curls  3 x 10(5 each leg)
Dumbbell Bench press  4 x 6
Feet elevated Inverted Row 3 x 10
Anti rotation T-bar  3 x 10
Hand walk out anti extension 3 x 5

Total time                                                                        2 hours 5 mins( +/- 20 mins)