Bench Press: 75Ib*3, 80Ib*3, 90Ib*5, 110Ib*3, 130Ib*1, 135Ib*15 Med Ball Throws: 3*3*each arm: 20Ib*3, 15Ib*3*2 1 Arm Bench Press: 35Ib*6, 40Ib*6*2 Weighted Pull ups (+20Ib): 9, 5, 4 Finisher: Sand Bag over the shoulder sprints (one way), drop bag, sprint down and back (pickup SB) return to start with SB. Four rounds of this was [...]
Start of Wk 10! Training Update at DSD
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Squat 3x90lb 3x100lb 5x115lb 3x135lb 1x160lb 21x170lb Notes Start of Week 10- Training at DSD KB OHP: 26Ib*6, 35Ib*6, 44Ib*4*2 Face Pulls (bands) : 4*10 DB Batwing: 20Ib*10, 25Ib*10, 35Ib*10 Band pull aparts: 2*25 Sand Band Split Squat: 2*6 Finisher: high handle prowler work. Sled plus (90Ib) 45s on each side (down and back), then add [...]
DSD Training Update: End of Wk 9
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Deadlift 5x170lb 3x190lb 5x205lb 5x235lb 3×10 255lb Notes SL RDL: KB 3*6*(each leg)35Ib Hanging leg raises: 3*15 Pallof Press (bands) 2*10 1/2 Getup (KB): 2*6*35Ib Finisher (3 rds) 25 KB swings (35Ib-50Ib) Mountain climbers: 30 each leg (on sliders) Med ball slams: 15 Barbell front squat to overhead press: 15 Will check my body fat [...]
DoubleShot AA Cafe Podcast #84
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The Freshness Test! How do you know if the coffee you purchase if fresh or stale? Taste has something to do with it but we’ll never know if we do the following: Never make coffee at home- either a pourover or press pot. Normally buy blended, sugary, starbucks type coffee drinks. In this podcast, I [...]
Training Update: Wed Wk 9 at DSD
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Bench 5x80lb 3x90lb 5x100lb 5x115lb 3×10 125lb Chin-ups(+20) 6/6/5 189lb Pushups 3×5 169lb Notes Wk 9, Wednesday Looking at the layout of the program. It’s a sort of 5/3/1 approach (when it comes to barbell movements) with a few tweaks here and there. 1 – Arm Bench Press: 3*6*each arm; 1*6*30Ib, 1*6*40Ib, 1*6*45Ib Push ups: [...]
DSD Training: Week 9 Update
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Wk 9, Apr 8 2013 Squat 5x100lb 3x115lb 5x125lb 5x140lb 3×10 150lb Face Pulls: 5*15 w/bands (super set, done between working squat sets). KB OHP (standing): 25Ib*6*3 See saw style DB Batwing: 15Ib-20Ib*10*3 Band Pull aparts: 2*15-17 Sand Bag Split Squat: 2*6 Prowler Finisher! (3 rounds) Backward pushes (for about 15 yards) +50Ib total, then [...]
DSD Training Update: End of week eight, Friday Strongman Finisher!
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I’m thrilled about DSD, my results, nutrition, fitness and wellness. For me, after four plus years of training mostly comprised of traditional barbell movements, threw in body weight exercises like chin ups and dips, I’m seeing the results and benefits of that persistence. Stronglifts helped me to lay that foundation. DSD (founded by coach JC ) [...]
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Training Update: Week Nine at DSD
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Dynamic warmup with usually goes about 15 minutes give or take. We went straight onto barbell squats. Squats: 1*5*100Ib, 1*3*115Ib, 1*3*125Ib; 5*10*135Ib Face-pulls: 5*10*bands KB OHP: 25Ib*6*3 (see saw) DB Batwing: 25Ib*10*3 Band pull aparts: 2*15 Sand bag (over the shoulder) split squats: 2*6*40-50Ib This is no april fools joke either. This Wednesday is bench and [...]