Great Day 1

After 10 hours of working I wanted to get some good training in. This is my time and its important to stick with it.

Just a heads up I have access to kesier air power squat machines now. This is great because I can add air resistance to the bar which is constantly pulling me down. Its not quite equivalent to the mass in terms of straight numbers, however it presents a greater stability challenge to resist the air pulling on the bar. So if you see something like 20M/20A it mans 20lbs of mass(weight) added plus 20 pounds of Air resistance added.

Soft tissue work

Linear movement prep and power work with the high school athletes about 25 minutes. Mini band work, marches, skips, dynamic stretches, loaded harness work, sled work and some plyos

A1. Cleans from the hang 20kgs 4 30 kgs 4 , 4 50kgs 3,3,3 - got a tip on keeping a better core and putting the rib cage down, power instantly went up a shit load

A2. Glute bridges and planks on the power plate, as well as psoas activation with a band

B1. Front Squat 135 x 5 135M/50A 5 , 5 135M/85A x 3 felt great, back doesn't hurt either because I kept my pillar

B2. Pull up 40lb vest 6 , 6 , 6, 53Air Iso Hold at the top for 30 seconds- this was a fucking smoker

B3. Stir the pot with feet up on power plate for better activation 3 sets of 30 seconds with 6 ciricles each way

ESD
4 30 second sprints on woodway curve with 140 HR recovery in between. got up to 14.8 Mph tonight. I know I have a lot more left in the tank, just seeing how the ankle responds.

9 minutes of cold pluge at 50 degrees afterwards. Feeling good and well feed.

Up to 185 right now.

Catching up

It has been a real busy week at work. I have some new goals to reach before the end of the year. Ill post them after the workout logs.

Tuesday:
Foam
Stretch: Ham, hip flxr, bretzel, calf
Joint Mob, Hips, T spine
Activation, Clams hip abd, Power plate Plank, GB
Prep Miniband In/outs, onster walks, staggered Dynamic Chunking, Knee hug to leg craddle, to SL RDL, worlds greatest, and Goblet on Power Plate

Drop Squats x 5
Drop Squats to Jump x 5
Get ups 20kg 1/1 28kg 1/1
A1. SL Rdl 55lb Db 5/5 +20lb Vest 8/8 5/5
A2. HP Doubles 28kg 8 6 24kg 8
A3. Side Plank on Power Plate hip Adb 10/10 Side Bend 12/12

Thursday
Foam
Activation
Prep SL Squats on power plate

A1. SL Squat 10lb 8/8 30lb 5/5 5/5 50lb 8/8
A2. Body Saw with valslides on Power plate 20lb vest 10 , 8 TRX Fall out 10
A3. TRX Row 20lb/10Air 10 30Mass 10, 10

ESD:

Swings
Double 24kgs 5 sets of 8 in 5 minutes
2hand 40kg 5x8 in 5 minutes
1hand swiung 24kg 3 sets of 8 each side done in 5 minutes

Friday
Foam roll
Lateral movement drills 25 minutes

A1. Trx Push up 25Air 10 41 watss 35Air 8 20m/15A 8

A2. Suitcase Carries 60lb 45 yards 3 sets each side

A3. GHRIC BW 8 , 5 , 5

B1. Pull up Iso hold at top 30Air 30 seconds hold

ESD

Versa Climber starting at 75 feet per minute increasing 15 feet pe minute up to 185 feet per minute. I was smoked from the week

Saturday;
Foam
Shoulder Mob
Linear
MB in/out, forward, backward, staggered
Marches, skips

Grannie Vertical Throw 8lb Ball x 5 reps

BB Snatch Bar x 5 20kg 5,5 30kg 5 , 5
DL 185 x 5 270 x 5 325 x 5 365 5 , 5 - first time doing conventional in a couple years

Sled Work 45lb plate 5 20yard runs with about 25 seconds in between
Bike 10 mins at 135 plus HR for cardiac out put

Goals:
Gain 10 pounds of muscle
Lower body comp - hover around 9-11%
100lb Pull up - Currently 85
100lb SL Squat for 3-5 reps - Currently at 75
Clean 1.5x Body weight - Currently around 215
Score 18+ on FMS - Hover around 17
Run 40 yard dash in the 4's - never tested it.

Day 1

First day of new program of split. Felt great especially after 10 hours of work. Lots of new stuff in my movement prep involving power plate. Also tried Cleans with my new Adidas P2s.

Foam Roll - glutes, hips, quads and back
Stretches, Hip flxrs with band flossing, Rib pull with arm reach to bretzel
Activation - Clams with green band , hip abduction , planks with arm reach on Power Plate, Single Leg glute bridges on power plate , Mini band in/outs, monster walks
Prep Knee hug to SL RDL, Goblet squat on power plate

Get ups( with windmill at top) 20kg 1/2 , 28jg 1/2

A1. Squat Cleans from Hang 30kg 4 , 4 , 40kg 3 , 3

A2. Hip Flxr Activation Green Band 8/8 , 8/8

B1. Front Squat 135 x 5 185 x 5 , 1858/15 pounds of Air resistance 4 , 185 - 4

B2. Body Saw Push Up postion hands on Power plate 30mhz 6, 6 , 4 - this smoked my cored. I haven't felt activation like that in a long time

B3. Pull ups 40lb Vest - 5,5,4 Iso hold at top

ESD

85% effort on Woodway curve for 30 seconds waiting till 65 HR Recovery Between rounds

5 rounds

Feeling good.

Pushy

Did a little ankle mobility test today.

The test was dorsiflexion wall test Left 4 inches Right 4 inches

Than I did the a calf mobility drill I got from Kstar video here



2 minutes each side

Retest Left 4.5 inches Right 4.5 Inches

Than Ankle distraction or what kstar calls "flossing" , the band drill in this video. I used a cook band attached to door frame



30 reps each leg band both front and backwards

Retest Left 4.75 Inches Right 4.75 inches

Good stuff ankles felt mobile, I would need them for upcoming pistols

Foam roll
Ankle Mob
Hip Mob

Progression to straight arm Val slide body saw 8,5,4

A1. Pistols 16kg 3/3 3/3 3/3
A2. 1 Arm Push up 2/2 2/2 2/2

Indian Club work Prep 1 10/10 Movement #1 10/10 10/10 Double Prep 1 20

16kg 15:15 v02 max snatch protocol 5 reps 30 minutes total.

Nice easy workout to finish the week. Moving tomorrow

Check out Kelly Starrette's awesome daily blog, lots of great mobility exercises to make you a better human.

http://www.mobilitywod.com/

Random workout

I've spent all week getting school work done before the semester ends. Sitting in a chair for hours fucking sucks.

I tried this upper body workout today I got from Charles Poliquin's blog. Just wanted to move some today. I also did some MovNat inspired stuff outside which was fun.

Foam Roll

Get ups 16kg 1/1 24kg 1/1

A1. Pull up 16kg 5 reps Rest 10 seconds
A2. Chin Up 16kg To failure 6 reps Rest 120 seconds
A3. Double KB row 24kgs 6 rest 120s

Done for total of 3 rounds Good pump and fun change of pace.

Here is the article from Poliquin's blog.


http://www.blogger.com/post-create.g?blogID=8144074345025074044

Also I've done something I never thought I would do and that is Make a twitter account. I still don't have anything important to say, but if you're bored enough Add me @AdeptJosh

When I get a new cell phone next month I will put up more videos of demonstrations. My current camera isn't very good and the sound quality is worse.

SL Dls and Presses

Foam Roll
Stretch
Prep - super joints and get ups

SL RDL Double 24kgs 5x5

Press Ladders (1,2,3,4,5) x 2 with singe 28kg - These felt really heavy today. Called it to stay fresh

As many rounds as possible in 20 mins
Double 24kg Swings x 5
2 Hand Swings 28kg x 10

10 rounds.

This altitude is killer. I take it for granted when adapted to it. Circuits tomorrow.

Top Hip Speed Prep

I'm posting a video from Rob Williams "kinetic Guru", from Organic Strength Development. I met Rob in providence this year and he is a a really down to earth, intelligent guy. IN this video he is going over prep for high speed and acceleration. I really love the hip flexor stretch with clam shell modification he has presented. Ill be adding that because it offers more bang for buck than normal stretch.

Back at it again

I spent all day Monday traveling, to get back home to Arizona. sitting for 5 hours on a plan plus another 2 hour shuttle really sucks. Your body and posture just don't feel good. I did some nice stretching that night and trained yesterday with kettle bells.

I was in Maryland for about 9 weeks at sea level. Now back in northern AZ, I'm at about 5100 feet. I have to get use to the altitude again. Decided to get a bunch of EDT(Escalating Density Training) in just to change things up. Going for time instead of a fixed number of sets

Foam Roll
Tissue work on psoas and hip flxrs
Stretch - hip flxr , bretzel, hamstring
Prep - clams, hip abductions, miniband in/outs

As many rounds in 10 mins- not really rushing, this was still part of my prep - 3 rounds
A1.Get ups 16kg 2/2
A2. Ab Wheel x 5


As many rounds in 20 mins 9 rounds
Double 24kg Clean and Front squat x 5
Double 24kg KB Row x 5

This one was really tiring, I could definitely see myself getting tired a lot faster from the higher altitude. Took a 3 hour break after this to get some school work done

16kg v02 max snatch protocol 15/15 5 reps - 25 mins - Just wanted light load to work on snatch skills. HR hovered around 165-172. I find if I can get cardio is the body adapts faster to the altitude.

Also been doing about 40 body weight pulls ups spread out through out the days I've. I got a great mental image from Charles Staley's Website about better lat activation in the pull up.

A better cue, which helps to recruit the bigger, more powerful lats, is to think about driving your elbows down to your ribcage. Not only does this cue encourage lat contraction, it’s also less daunting to imagine driving your elbows down, than it is to imagine pulling yourself up.

It is such a minuet detail, but I swear it helps make a difference. Especially if you aren't getting as much lat activation as you should be during pull ups.

Final Testing

Friday:

Foam Roll
Stretch
Activaion
Prep

A1. Trap Bar DL 135 x5 225 x 3 315 x 1 405 x 1 455 x 1 175 x 1 505 0/3 - I got it about 3 inches above the ground but couldn't finish it

A2. Squat Jumps 2 sets of 3 after last 2 warm ups for a potentiation effect

B1. Overhead Press 24kg x 1 32kg x 1 40kg x 1/1 - They did not have a 44kg but I bet I could of pressed it that day. The 48kg I cleaned but could not press.

mobility session today

Foam Roller
Stretch - hip flexor, external hip rotators, hamstring
Prep

FMS shoulder mobility corrections - starting from mobility to static stability to dynamic stability
Croc Breath - 20
Rib Pull with reach
Armbars 16kg
SL DL contra lateral 16kg 8/8
TRX Row
Overhead reach with Band

Goblet squat 60 second holds and prys 24kg 3 sets

Called it a day saving up to finish testing tomorrow.

End of Summer testing

Yeseterday:

I had a nice 3 day break from training. Its easy to forget how important enough rest and recovery really is to making gains.

Foam Roll
Stretch
Glute activation
Prep

A1. T Spine Mobility

A2. Get UPs 24kg 1/1 1/1

B1. Hang Clean 95 x 4 135 x 5 185 x 3 205 x 1 , 1

B2. Squat Jumps 3, 3 Did them on my last sets for some potentiaion effect. I was definitely jumping higher after those heavy cleans.

C1. Front Squat 185 x 3 225 x 1 255 x 1 285 x 1 305 x 1 (PR)

D1. Chin up BW x 3 45 x 3 70 x 1 90 x 1 125 x 1 , 1 (PR0

E1. Pull up BW x 3 45 x 1 85 x 1 , 1

ESD:

6 Airdyne Mile sprints



4 Weeks ago I tested the following lifts for a 1 rep max.

Front Squat 275: Now 305
Chin up 115: Now 125
Pull up 80 : Now 85

I'm about 1-2 pounds heavier than I was when I tested a month ago. Really happy so far with the results. During this intensive phase I was also experimenting with Intermittent Fasting following the www.leangains.com template.

I think front squatting twice a week really helped me good patterning down. The movement became easier. I did not do any pull ups during this month because I wanted to see If I got stronger in chin ups would it carry over to pull ups.

Tomorrow Ill test trap bar and Overhead Press.

Front Squat Video:

Yeseterday:

I had a nice 3 day break from training. Its easy to forget how important enough rest and recovery really is to making gains.

Foam Roll
Stretch
Glute activation
Prep

A1. T Spine Mobility

A2. Get UPs 24kg 1/1 1/1

B1. Hang Clean 95 x 4 135 x 5 185 x 3 205 x 1 , 1

B2. Squat Jumps 3, 3 Did them on my last sets for some potentiaion effect. I was definitely jumping higher after those heavy cleans.

C1. Front Squat 185 x 3 225 x 1 255 x 1 285 x 1 305 x 1 (PR)

D1. Chin up BW x 3 45 x 3 70 x 1 90 x 1 125 x 1 , 1 (PR0

E1. Pull up BW x 3 45 x 1 85 x 1 , 1

ESD:

6 Airdyne Mile sprints



4 Weeks ago I tested the following lifts for a 1 rep max.

Front Squat 275: Now 305
Chin up 115: Now 125
Pull up 80 : Now 85

I'm about 1-2 pounds heavier than I was when I tested a month ago. Really happy so far with the results. During this intensive phase I was also experimenting with Intermittent Fasting following the www.leangains.com template.

I think front squatting twice a week really helped me good patterning down. The movement became easier. I did not do any pull ups during this month because I wanted to see If I got stronger in chin ups would it carry over to pull ups.

Tomorrow Ill test trap bar and Overhead Press.

Front Squat Video:

Press Ladders

Yesterday:

Lots of shoulder work

Foam Roll
Stretch
Glute Act
Prep

Shoulder Mobility work:
Crock Breath - 20 breathes
Rib Pull with Arm reach
Arm Bars
Ring Row
Over Head Reach with band

A1. Indian Club work movement # 1 10/10 10/10
A2. Windmills 16kg 3/3 3/3

Press Ladders 28kg (1,2,3,4) x 5

32kg Snatch practice 50 reps

24kg Snatch 50 reps - hands torn from 32kg had to stop

Versa Climber 5 turns of resistance 20/40 x 8

Day 3

Foam Roll
Stretch
Glute activation
Movement Prep

A1. FMS Ankle 8/8

A2. Linear Skips 6/6 6/6

B1. Glute Ham Raise Iron Cross with Band assistance 10, 8, 8

B2. Chops 35 Tall 10/10 1/2 Kneeling 10/10

C1. Pistol 16kg 3/3 3/3 3/3 R3

C2. Lifts 30 Tall 10/10 1/2 Kneeling 10/10

D1. 1 Arm Push up 4/4 4/4 3/3

D2. Double KB Rows 24kg 10,10,11

Sled Work
6 plates 6 20yard sprints

10 plates 4 35yard Reverse Sled Drags

More glutes!

Had some graston done on the iliosacral, top of the pelvis in the back. Man it felt good and my hip mobility was awesome today.

Foam Roll
Stretch
Prep - Started adding clams, hip abductions and mini band work again. I need to do a better job of activating and waking up my glutes in my prep. I feel they haven't been contributing enough lately. Definitely paid off today I moved a lot better.

Rib Pull with Reach
Armbars 16kg 1/1

Goblet Squat prys - I wnet real deep today keeping a straight spine. Go go Graston

FMS Ankle 8/8

RRFESS Jumps 6/6 10lb vest 6/6 - form is getting a lot better with these, more power to.

A1. Hang Power Cleans 95 4 145 4 4

B1. Front Squat 95 5 185 5 195 5 5 5 5 - Felt really good. I gotta remember to almost choke myself with the bar, it needs to be that far back on the shoulders

B2. 1 Arm Chin up practice off hand using towel about 1 foot down. 3/3 3/3 3/3 3/3 3/3

B3. Barbell Roll out 95 7 6 5 5 5

Psoas activation green miniband 8/8 8/8

ESD

Agility Ladder

Linear 6 times
Lateral 6 times
Switch 6 times
in/out 6 times
Bounds 6 times

Second round each done 4 times total time 18 minutes including recovery. Hard stuff, felt good and agil though. First time doing that since ankle injury 4 months ago. Movin like a cat.

Day 2 Back to MART format

Yesterday

3D breath
Foam Roller
Flexibility
Movement Prep

A1. Glute Bridges

A2. Turn Jumps on 24inch box 4/4 4/4 , Single Leg 90 turn jumps clockwise 2 x 4/4 each side Counter clockwise 2 x 4/4 each side

Shoulder correctives/prep for pressing
Crock Breath 20 breath
Rib Pull with arm reach
Arm Bar
Overhead reach with Band

B1. Get ups 24kg 1/1 1/1

C1. Hamstring Stretch 8/8 8/8

C2. SL DL Double 32kg 8/8 +20lb Vest 8/8 + 10lb vest 8/8

C3. OHP 24kg 8 28kg 8 24kg 8

C4. Side plank 10lbs Adductors 12/12 20lb vest 2 sets of 10/10

D1. Hip Flxr Stretch on box with reach 5/5 5/5 5/5

D2. Leg Curl 45 8 70 8 , 8

D3. Incline DB 45 Degree Bench 65 Single Arm 8 60 Alternating 8/8 Doubles 8

D4. Suitcase Carry 32kg 40 yards 3 sets each arm

ESD

Double swings all 8 reps sets done in 8:30 total time 24kg 28kg 32kg 32kg 28kg 28kg

9 minute circuit. Start exercise at the top of every minute
Double 24s
Snatches 7
Front Squats 7
Cleans 7

Repeat 2 more times for a total of 3 sets each. This was one had my HR soaring.

Finisher:

Tabatta Airdyne 20/10 x 8 - Brutal

Good day for shoulder mobility

3D breath
Foam Roll
Stretch - hamstrings and neck

FMS shoulder sequence mobility progressing to stability
Crocodile Breath - Mobility -20 breathes
Rib Pulls - mobility
Rib Pulls with Arm reaching - Mobility - making sure to take deep diaphragmatic breaths at end range
Arm Bars with side lying press 16kg 1/1 - Static Stability
SL DL 16kg Contra Lateral and Ipsy Lateral 8/8 - Static Stability
TRX Row 10 - Dynamic Stability
Overhead Band with reach 2 sets of 8 - Dynamic Stability

Shoulders definitely sat farther back after this. Hopefully it sticks.

Glute Ham Raise Iron Cross 3 , 3 ,3 Didn't use a assist band this time, getting better

ESD

30 Minute Airdyne AVg HR 154 Distance 9.56 MI

Overall nice easy day.

Yesterday:

Was feeling flat today. Took it easy with the intensity and volume. I want to keep the intensity low this week so I can be fresh to test some movement next week.

3d Breath
Foam Roll
Stretch
Prep

A1. FMS Ankle 8/8 8/8

A2. Squat Jumps 6 6

B1. T spine rotations

B2. Get ups 24kg 1/1 1/1

C1. Hang Power Cleans 95 3 115 3 185 3 1 - Was not feeling very explosive.

D1. Front Squat 185 3 235 1 205 5 5

D2. Chin ups BW x 3 45 3 80 5, 4 60 5

D3. Plank first 2 sets static holds last to sets with arm reach 5/5 , Last set diagonal arm and leg lift 5/5

E1. FMS Ankle 8/8 8/8

E2. SL Squat 30lb 8/8 60lb 5/5

E3. TRX Row BW x 8 30lbx 8 , 8

E4. Body Saw 30lb 10 10 10

Might be time for some Weight lifting shoes for my Olympic lifts. I can't do the full version without getting into massive posterior tilt in the bottom of the squat. Its that or stick to the hang power version.

No ESD today

Dynamic Movement Chunking

Dyanmic Movement Chunking is where you add several movements into a continious chain that becomes one long movement. I've been playing around with this in my warm ups. A lot of the movements I have been doing for at least two years and its fun to find ways to progress them. It also saves on time and becomes presents more of a challenge. I first got this Idea form JJ Bonyai and Ill be adding different combinations.

One critique is to do a better job keeping the neck packed. Something to be conscious off and hopefully it becomes reflexive.



Knee Hug to SL DL to Reverse Lunge with Reach to Power Push off