10/27/2011 - Explosion Day
Trap Bar Jump Shrugs
10 x 3 x 115lbs
1 Arm KB Snatch
5 x 5 x 35lbs
* I actually liked the trap bar jump shrugs...I have been seeing quite a few articles of late discussing the value of weightlifting movements (cleans, snatches) for improving explosiveness...I don't like the wrist & shoulder stress for my kids so these will be a good substitute. The snatch felt good - need to go heavier next time.
10/29/11 - ME Lower Body
Leg Press
15 x 255
12 x 345
5 x 435
3 x 525
2 x 615
1 x 705, 795, 840, 885
3 x 1 x 795 (90%)
5 x 615
* My goal was to use a quad dominant exercise and leg press fit the bill nice...felt great to strain under a big weight while still working on deep breathing and packing the neck. It still works even in a max stability environment. If Poliquin is ok with some leg pressing once in awhile so am I...in the rotation it goes!
10/30/11 - Recovery Day
Pipe Rolling & Bands
Treadmill x 1 Mile x 3-5% grade (slightly better time this week)
TRX Bus Drivers 3 x 5 each
Hanging Leg Raise 3 x 10
* The treadmill didn't suck quite as bad today...have to man up and start doing more difficult inchworm variations - HLR are too easy....
10/31/11 ME Upper Body
Seated Military Press
10 x Bar
5 x 75
3 x 95
2 x 115
1 x 135, 150, 165, 175, 185, 190
3 x 1 x 180 (90%)
1 Arm DB Row
3 x 10 x 85
Dips & 1/2 Chins
3 x 5 each
* I have not done seated military press in a long time but it felt good...goal 225lbs...Dips felt good but chins were heavy...not sure why...
Tuesday, November 1, 2011
Fury Performance & Personal Training Newsletter: November 2011
Programming & Facility Announcements
I happy to announce that I am now part of the Prograde Nutrition team! Their mission is to provide quality products without the glitzy marketing and pushy sales tactics found at the big box stores, which is something I really identified with. I will have some sample products at the facility in the coming weeks so I encourage you to give them a try to see what you can think. If you would like to find out more about the company and their products please the link provided - PROGRADE NUTRITION.
October Featured Athlete
Age: 10
Primary Sports: Softball, Basketball
FPT Training Resume: 10 months
Notable Achievements at FPT: 30 Strict Push Ups, "Tight Rotations" w/ 6lb MB
Favorite FPT Activity: Side Planks
The "List"
Congrats to the NW Whitfield Lady Bruins on winning the regional championships in their division!
Congrats Taylor "Bug" Moran on making the all tournament team and being named tournament MVP & Player of the Year for her middle school league...BIG TIME!
Congrats to Kat Knarr on collecting her 1000th collegiate assist for Piedmont College!
Congrats to Bethany Cowart on matching the facility record on Broad Jump - 92 inches!
Congrats to Sawyer Lock for being accepted into the North Georgia College Boar's Head Brigade!
Congrats to the NW Whitfield Lady Bruins on placing 4th at the GA state softball tournament!
Congrats to Nicole Sumida on helping Baylor volleyball to their 2nd place finish at states!
Brain Food
Great Recipe - Pumpkin Protein Pancakes
Prograde Nutrition Article - Did You Know Fat Cells Get Sick?
Prograde Nutrition Article - How Fat Metabolism Works...
Mike Rousell - 3 Simple Fat Loss Strategies
Charles Poliquin - How Avoiding Alcohol Help You Stay Lean
Mark Hyman - Food as Medicine?
Congrats Taylor "Bug" Moran on making the all tournament team and being named tournament MVP & Player of the Year for her middle school league...BIG TIME!
Congrats to Kat Knarr on collecting her 1000th collegiate assist for Piedmont College!
Congrats to Bethany Cowart on matching the facility record on Broad Jump - 92 inches!
Congrats to Sawyer Lock for being accepted into the North Georgia College Boar's Head Brigade!
Congrats to the NW Whitfield Lady Bruins on placing 4th at the GA state softball tournament!
Congrats to Nicole Sumida on helping Baylor volleyball to their 2nd place finish at states!
Brain Food
Great Recipe - Pumpkin Protein Pancakes
Prograde Nutrition Article - Did You Know Fat Cells Get Sick?
Prograde Nutrition Article - How Fat Metabolism Works...
Mike Rousell - 3 Simple Fat Loss Strategies
Charles Poliquin - How Avoiding Alcohol Help You Stay Lean
Mark Hyman - Food as Medicine?
Gunshow of the Month
Training Pic of the Month
Bonus Pic #1
Bonus Pic #2
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| Some Heritage peeps... |
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| More Heritage Peeps... |
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| JD rocking a TRX Row - Level 2... |
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| My Student Coaches AKA The Peanut Gallery |
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| Coach Bethany thought she would look good in 3XL! |
Bonus Pic #3
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| A Silly Gunshow... |
Bonus Pic #4
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| OLD SCHOOL! |
Wednesday, October 26, 2011
Training Logs - A Week's Worth of Stuff
* I have been struggling to update daily so I decided to back to a 2-3 times per week format.
10/19/11 - Max Effort Close Grip
10 x Bar
5 x 95
4 x 115
3 x 135
2 x 165
1 x 185, 205, 225, 245, 265, 275
3 x 1 x 265 (90%)
TRX Rows
Level 2 x 20 x 3
* Didn't have a great spot here...I should PR this during my next 2 week cycle...
10/20/11
Pipe Roll & Band Stretch...I think
* Didn't write it down...
10/21/11 - Explosion Day
KB Swing
2 Arms x 35, 45 x 10
1 Arms x 35, 45 x 10 each
2 Arms x 60 x 10 x 5 sets
EZ Curl Biceps
3 x 5 x 115
EZ Curl Close Grip
3 x 5 x 115
* The swings made my R Glute sore which means my SFMA work is kicking in...better = better!
10/22/11
OFF
10/23/11 ME Trap Deadlift Day
Pipe Rolls & Thoracic Extension Work
5 x 115
4 x 155
3 x 225
2 x 275
1 x 315, 345, 375, 405, 415, 435
3 x 1 x 405 (90%)
5 x 315
5 x 225
SFMA MSE, Stick, Band Stretch
* Hit a more recent training PR here with almost no sleep due to apnea...excited to see what I can do when rested. Altime PR is 455 - that's gotta go soon. Doing a good cooldown also kept me from getting stiff the next day - even better.
10/24/11 - Recovery
1 Mile x 3.0mph x 3-5% grade on Treadmill (20 Mins)
Big Ball Pot Stirs 3 x 5 each way
Cross Body Chops 3 x 5 each x Black Band
Pipe Roll + Bottom of Feet + Achilles, Band Stretch
* This mile walk about killed me...out of shape! Have to stay on the cooldown work...helping me feel so much better...
10/25/11 - ME Chin Ups
10 x 50 lbs (pulldown)
5 x 100lbs
3 x 150lbs
2 x 200lbs
Jump Chin x 50%
Jump Chin x 75%
1 x BW, +5lbs-45lbs (5lb jumps)
Final Chin Up Weight - 310lbs
3 x 1 x BW+20 (290lbs)
DB Military Press 3 x 10 x 50lbs
Tri Push Down 100 x 12, 80 x 18, 60 x 22 (Bicep Curl 100 x 10, 80 x 15, 60 x 20) - No rest
* I think that final chin up might be an all time PR but I can remember the heaviest one I ever did at UTC...it was close. Definite training PR though...BOOYAH
10/26/11 - Recovery
5 Prowler Pushes x 20 yds x Hi/Lo
Side Plank Hip Raises 3 x 10 each way
Big Ball Inchworms 3 x 10 each x Black Band
Pipe Roll + Bottom of Feet + Achilles, Band Stretch
* I always feel better when pushing sled regularly...do work son!
10/19/11 - Max Effort Close Grip
10 x Bar
5 x 95
4 x 115
3 x 135
2 x 165
1 x 185, 205, 225, 245, 265, 275
3 x 1 x 265 (90%)
TRX Rows
Level 2 x 20 x 3
* Didn't have a great spot here...I should PR this during my next 2 week cycle...
10/20/11
Pipe Roll & Band Stretch...I think
* Didn't write it down...
10/21/11 - Explosion Day
KB Swing
2 Arms x 35, 45 x 10
1 Arms x 35, 45 x 10 each
2 Arms x 60 x 10 x 5 sets
EZ Curl Biceps
3 x 5 x 115
EZ Curl Close Grip
3 x 5 x 115
* The swings made my R Glute sore which means my SFMA work is kicking in...better = better!
10/22/11
OFF
10/23/11 ME Trap Deadlift Day
Pipe Rolls & Thoracic Extension Work
5 x 115
4 x 155
3 x 225
2 x 275
1 x 315, 345, 375, 405, 415, 435
3 x 1 x 405 (90%)
5 x 315
5 x 225
SFMA MSE, Stick, Band Stretch
* Hit a more recent training PR here with almost no sleep due to apnea...excited to see what I can do when rested. Altime PR is 455 - that's gotta go soon. Doing a good cooldown also kept me from getting stiff the next day - even better.
10/24/11 - Recovery
1 Mile x 3.0mph x 3-5% grade on Treadmill (20 Mins)
Big Ball Pot Stirs 3 x 5 each way
Cross Body Chops 3 x 5 each x Black Band
Pipe Roll + Bottom of Feet + Achilles, Band Stretch
* This mile walk about killed me...out of shape! Have to stay on the cooldown work...helping me feel so much better...
10/25/11 - ME Chin Ups
10 x 50 lbs (pulldown)
5 x 100lbs
3 x 150lbs
2 x 200lbs
Jump Chin x 50%
Jump Chin x 75%
1 x BW, +5lbs-45lbs (5lb jumps)
Final Chin Up Weight - 310lbs
3 x 1 x BW+20 (290lbs)
DB Military Press 3 x 10 x 50lbs
Tri Push Down 100 x 12, 80 x 18, 60 x 22 (Bicep Curl 100 x 10, 80 x 15, 60 x 20) - No rest
* I think that final chin up might be an all time PR but I can remember the heaviest one I ever did at UTC...it was close. Definite training PR though...BOOYAH
10/26/11 - Recovery
5 Prowler Pushes x 20 yds x Hi/Lo
Side Plank Hip Raises 3 x 10 each way
Big Ball Inchworms 3 x 10 each x Black Band
Pipe Roll + Bottom of Feet + Achilles, Band Stretch
* I always feel better when pushing sled regularly...do work son!
Wednesday, October 19, 2011
Training Log: 10/18/11 - Recovery Work
Pipe Roll & Band Stretch
Thoracic Mobility Drills
SFMA Hip Flexion & MSF
TRX Fallouts 3 x 10
Vertical Pallof Press 3 x 5 x Black Band
* my tweaked SI joint reminded me of how good I felt when I regularly worked on SFMA movement prep...practice what you preach!
Thoracic Mobility Drills
SFMA Hip Flexion & MSF
TRX Fallouts 3 x 10
Vertical Pallof Press 3 x 5 x Black Band
* my tweaked SI joint reminded me of how good I felt when I regularly worked on SFMA movement prep...practice what you preach!
Training Log: 10/17/11 - Goblet Squatting
Goblet Squats
5 x 35, 45, 5 x 5 x 60
* I went real conservative here to protect my newly adjusted back...I also work some thicker sole shoes to protect again pronation (flat feet-itis!) and I felt pretty good. Probably to squat and dead in new balance or brooks shoes from now on to protect my knees/hip. Although I love the Free's and Minimus', combining the half marathon, them, and getting weak has led me to be more injured than ever! Sometimes it takes awhile to figure things out I guess.
5 x 35, 45, 5 x 5 x 60
* I went real conservative here to protect my newly adjusted back...I also work some thicker sole shoes to protect again pronation (flat feet-itis!) and I felt pretty good. Probably to squat and dead in new balance or brooks shoes from now on to protect my knees/hip. Although I love the Free's and Minimus', combining the half marathon, them, and getting weak has led me to be more injured than ever! Sometimes it takes awhile to figure things out I guess.
Training Log: 10/13/11 - Olympic Lifts
Hang Snatch
5 x 95, 105
3 x 115
2 x 125
1 x 135
Hang Clean - Power Jerk
3 x 135
2 x 155
1 x 175, 185, 195, 205
3 x 1 x 165
*Decided to go heavier on both lifts....real sticky on everything except cleans...tweaked my SI joint on R side also so going to spend more time on technique and turning this day into an Explosion day...can't affored to tweak that SI again. Took two days off and had to go lighter on my plan squat day as a precaution. Bummer...
5 x 95, 105
3 x 115
2 x 125
1 x 135
Hang Clean - Power Jerk
3 x 135
2 x 155
1 x 175, 185, 195, 205
3 x 1 x 165
*Decided to go heavier on both lifts....real sticky on everything except cleans...tweaked my SI joint on R side also so going to spend more time on technique and turning this day into an Explosion day...can't affored to tweak that SI again. Took two days off and had to go lighter on my plan squat day as a precaution. Bummer...
Thursday, October 13, 2011
Training Log: 10/12/11 - Recovery & Core Work
Dynamic Warm Up #4
Deep Breathing Drill - L Lunge x 10
Jump Rope x 25
Side Tri Stretch x 10 breathes
Jump Rope x 25
Reverse Lunge w/ Reach x 5
Jump Rope x 25 x Left Foot
Jump Rope x 25 x Right Foot
Toe Touch - Squat - Reach x 10
Groiner Hops x 10
Cobra Stretch x 10 breathes
Jump Rope x 25
Scap Push Ups x 10
MB Around the World x 10 each side x 15lbs
1 Leg Balance Squats x 10 each
Weighted Side Plank 3 x 10 breathes x 35lb
Cross Body Chop x Red Band x 10 each side
* Doing core utilizing breathes is super hard and something I will soon be implementing with clients...totally awesome way to "count". Also, need to get some pipes made so I can have the old kids doing chops - smashes the core!
A Simple but BRUTAL LB Workout
Goblet Bulgarian Split Squats
5 x BW, 10-80lbs (10lb jumps)
*Suck...'nuff said...
A random RE Upper Body Day
Barbell Military Press
5 x 45-145 (20lb jumps)
165 x 3
185 x 2
195 x 1
5 x 135 x 5
* A single at 195 is pretty good...gotta get 225 before I feel good again though...
A Random Max Out on Trap Deadlift
10x 155
5 x 205
3 x 245
2 x 295
1 x 345, 375, 405, 415, 425, 435
* I ran out of time on this one before I could do some drop work but 500 is going down soon since I hit 425 again with little prep last week.
A Random Close Grip Max Out
10 x Bar
5 x 65
3 x 95, 115, 135
2 x 165, 195
1 x 225, 240, 260, 285
3 x 8 x 195
* I just hit 280 last week on no sleep but I was feeling way better during this one...300 on CG will fall soon.
Random Conditioning
Stepper x Level 1 x 30 Minutes
* This had to be one of my first ones after the honeymoon when I decided to get back at it...haha
Random Heavy LB Action
1 Leg RDL's
5 x 10's-35's (5lb jumps)
5 x 3x 60's
* Those 60's must have sucked - not sure where this one came in...
Deep Breathing Drill - L Lunge x 10
Jump Rope x 25
Side Tri Stretch x 10 breathes
Jump Rope x 25
Reverse Lunge w/ Reach x 5
Jump Rope x 25 x Left Foot
Jump Rope x 25 x Right Foot
Toe Touch - Squat - Reach x 10
Groiner Hops x 10
Cobra Stretch x 10 breathes
Jump Rope x 25
Scap Push Ups x 10
MB Around the World x 10 each side x 15lbs
1 Leg Balance Squats x 10 each
Weighted Side Plank 3 x 10 breathes x 35lb
Cross Body Chop x Red Band x 10 each side
* Doing core utilizing breathes is super hard and something I will soon be implementing with clients...totally awesome way to "count". Also, need to get some pipes made so I can have the old kids doing chops - smashes the core!
A Simple but BRUTAL LB Workout
Goblet Bulgarian Split Squats
5 x BW, 10-80lbs (10lb jumps)
*Suck...'nuff said...
A random RE Upper Body Day
Barbell Military Press
5 x 45-145 (20lb jumps)
165 x 3
185 x 2
195 x 1
5 x 135 x 5
* A single at 195 is pretty good...gotta get 225 before I feel good again though...
A Random Max Out on Trap Deadlift
10x 155
5 x 205
3 x 245
2 x 295
1 x 345, 375, 405, 415, 425, 435
* I ran out of time on this one before I could do some drop work but 500 is going down soon since I hit 425 again with little prep last week.
A Random Close Grip Max Out
10 x Bar
5 x 65
3 x 95, 115, 135
2 x 165, 195
1 x 225, 240, 260, 285
3 x 8 x 195
* I just hit 280 last week on no sleep but I was feeling way better during this one...300 on CG will fall soon.
Random Conditioning
Stepper x Level 1 x 30 Minutes
* This had to be one of my first ones after the honeymoon when I decided to get back at it...haha
Random Heavy LB Action
1 Leg RDL's
5 x 10's-35's (5lb jumps)
5 x 3x 60's
* Those 60's must have sucked - not sure where this one came in...
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