Monday, April 14, 2014
20140414 Training Session
Warm Up:
Pull-ups: 10 +45, 6 +90, 5 +90
Dips: 20, 15 +45, 10 +90
Knee Jumps to Squat: 5x3
Strength:
Reverse Grip Bench: 10, 5, 3, 5x1
Deficit Snatch-grip Deadlifts: 5x3, 5x1
Reverse-grip Rows: 3x6, 2x3
Hang Power Clean: 5x3, 3x1
Dumbbell Clean and Press: 10x1
Weighted Sit-ups: 3x10
Conditioning:
Farmer's Walk: 3x 100'
Rowing: 1000m
Sunday, April 13, 2014
20140413 Training Session
Warm Up:
Pull-ups: 20, 10 +45, 6 +90, 1 +135
Dips: 3x20
Jump Squats: 3x6
Strength:
Reverse-grip Bench: 5x4
Regular Bench: Work up to max
Low Bar Squats: 5x5
Dumbbell Bench: 3x8
Reverse-grip Row: 3x8
Weighted Incline Sit-up: 4x15
Weighted Leg Raises: 3x8
Conditioning:
Power Snatch Complex: 3 Snatch-grip High Pulls, 1 Power Snatch every minute on the minute, 10 minutes
Friday, April 11, 2014
20120411 Training Session
Warm Up:
Pull-ups: 20, 15, 10
Dips: 3x20
High Bar Squats: 10, 2x5
Strength:
Front Squats: 5x5
Low Bar Squats: 5x5
Rack Squats: 10x1, 10 second hold
Glute Ham Raises: 3x10
Conditioning:
Weighted Box Jumps w/ Dumbbells: 5x5, 45 seconds in between sets
Wednesday, April 9, 2014
20140410 Training Session
Warmup:
Pullups: 10 +45lb, 6 +90lb, 1x +135lb
Dips: 3x20
High Bar Squats: 3x10
Strength:
Deficit Trap Bar Deadlifts: 10x2
Full Zerchers: 10x1
Reverse Grip Barbell Rows: 4x6
Dumbbell Shrugs: 3x20
Conditioning:
Kettlebell Swings: 50
Fueling the Machine
WE AS A SOCIETY KNOW LITTLE TO NOTHING ABOUT NUTRITION.
Indeed, even our scientific and medical communities, even the ones that specialize in such things, argue over what the best diet for optimal human performance is. In fact, most of them can only seem to agree on one thing: the food pyramid is garbage. In fact, it is one of the only sources of nutritional advice that propagates the low-fat/high-carbohydrate diet that has been disproved by every other legitimate nutritional organization.
The USDA approved food pyramid
The question is: are you eating for performance or health? There are plenty of cases of people thriving on a ketogenic diet, a low-carbohydrate/high-fat diet. However, there are even more cases of the diet leading to low energy levels and even catabolism in those that find it difficult to eat enough protein and fat to make up for the loss of calories from carbohydrates. I have personally experienced good results from this diet, most of which were aesthetic rather than performance-based.
The ketogenic pyramid
The best diet I have found for personal performance was the paleolithic diet, which I find strange. There are few third party organizations that consider the paleo diet a legitimate and viable nutritional source. In fact, it would seem the only people that extoll the virtues of such a diet are the ones who created it in the first place. Many organizations agree that a healthy diet should be high in vegetables, high in meats, and relatively low in most grains and other carbohydrates but few believe in cutting out grains altogether; even fewer believe in the exclusion of dairy and legumes, both of which are excellent sources of amino-rich proteins and healthy fats.
The paleo food pyramid
My nutritional philosophy is the same as my training philosophy: experiment and find what individual factors work best towards your personal goals. Use common sense, stay away from what is universally considered junk food, and remain open minded in your methods, but single-minded in your goals.
Sources:
- http://www.csicop.org/si/show/science_and_pseudoscience_in_adult_nutrition_research_and_practice/
- http://www.cnpp.usda.gov/publications/mypyramid/originalfoodguidepyramids/fgp/fgppamphlet.pdf
- http://www.ketogenic-diet-resource.com/
- http://thepaleodiet.com/
Tuesday, April 8, 2014
20140409 Training Session
Warm Up:
Dips: 20, 15 +45lb, 10 +90lb
Strength:
Narrow-Grip Bench: 3x8
Wide-Grip Bench: 3x8
Regular Bench: 5x5
Standing Overhead Press: 3x8
Dumbbell Bench: 3x8
Conditioning:
Rowing: 2000m
20140408 Training Session
Squat Focus
Warm Up:
Jump Squats: 5x5
Strength:
High Bar Squats: 3x8
Low Bar Squats: 10x2
Glute-Ham Raises: 3x8
Hip Thrusters: 3x8
Conditioning:
Weighted Box Jumps w/ Dumbbells: 5x5
Rowing: 3x 1000m, 2 minute break in between
Monday, April 7, 2014
20140407 Training Session
Pull Focus
Warm Up
Pullups: 20, 10 +45lb, 6 +90lb
Strength
Dumbbell Rows: 3x8
Deadlifts: 5x3
Rack Pulls: 6x2
Weighted Leg Raises: 3x8
Weighted Situps: 3x10
Conditioning
Power Snatch: 5x every minute on the minute, 10 minutes
Sunday, April 6, 2014
20140406 Training Session
Press Focus
Warm Up:
Dips: 3x15
Strength:
Reverse Grip Bench: 5x5
Floor Press: 6x3
Bench Press: 10x1
Push Press: 6x2
Dumbbell Bench: 3x8
Conditioning:
Hang Clean->Push Press: 3x every minute on the minute, 10 minutes
Thursday, April 3, 2014
20140403 Training Session
Warm Up
Pull-ups- 3x10
Strength
Snatch Complex- 10x 1 Pendlay row, 1 snatch-grip high pull, 1 power snatch
Hang clean- 6x3
Trap Bar deadlift: 6x2
Weighted pull-ups- 3x10
Rack pulls- 10x1
Conditioning
Rowing- 1000m
Hanging Ab Complex- 3x 5 toes-to-bar, 5 windshield wipers, 5 toes to bar
Tuesday, April 1, 2014
20140401 Training Session
Press Focus
Warm Up:
Dips: 3x20
Strength:
Reverse-grip Bench Press: 5x2
Bench Press: 8x1
Push Press: 5x3
Behind the Neck Thruster: 5x1
Dumbbell Bench Press: 3x6
Conditioning:
Burpee->Toe-to-bar: 5 reps every minute on the minute, 10 minutes
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