Wednesday September 25th 2013
- Plyo Pushup: 4*3*BW- explode up out of the press up and clap your hands together.
- KB Single Arm Push Press: 3*5*EA
- Barbell Shrug: 3*15- worked up to 225Ib
- Renegade Row: 3*15*35Ib (using DB)
- Band Row: 3*25+ 10sec Iso hold (using black band)
- 1Arm Fatz Grip Sled Drag: x4 – started with 3x45Ib plates then added another for each following set.
When you really sit into these, it forces max tension on your quads… just blowing them up! Can really get a lot out of this if you don’t cheat and fight through that TUT (time under tension).
Forgot to post this session from last Wednesday. Cheers! Looking forward to training tonight. Back to the sheets which means back to more squats, bench and deadlifts. I’ve been sore all weekend from Saturday morning’s session.
Another mile stone day for me since my lower back injury several months ago. I haven’t back squatted since but allowed time for healing and recovery; I also worked around it with assistance lifts, including front squats which are not my favorite.
Here’s how it went down:
A Note About My Progress
September marks eight months since I started training at Dynamic Sports Development. This week I was complimented three times about my appearance. Thank you hard work! Thank you coach Jaime!
Prior to my time at DSD, I followed the StrongLifts 5×5 plan which I started in late 2007. After years of progress, eventually, I discovered and followed 5/3/1 by Jim Wendler. This past experience and foundation of strength helps.
However, my mobility and conditioning has vastly improved. I’ll be the first to admit I still have a ways to go and have no way arrived. I plan on posting before and after pictures soon. I love the DSD environment, appreciate the staff and enjoy seeing a group of men strive to become stronger, leaner, faster and healthier.
Here’s what we did on Monday:
- Dynamic Warmup- 15 mins
- Broad Jump- 4*5
- Front Squat- 4*8: Still struggling with the front squat. Keeping the elbows high while squatting is difficult for me. I think it may have to do with my lack of shoulder mobility? Along with keeping my chest high… I’m also use to back squatting so training my back to stay upright while sitting into the bottom position will take more time. Worked up to 155Ib or so this time out.
- DB Press-4*8: Did not have the strength with this movement compared to last week; I was able to increase weight by 5Ib each set compared to decreasing by 5Ib this time after each set. Playing tennis on Sunday with my wife had something to do with that. Started with 35Ib per hand this time.
- RDL-3*10: I worked up to 225Ib on this lift. The low back was fine, no issues or odd pains. I’m getting stronger now that my back is healthier.
- Pullup-5*25Ib*2, 10*BW: Given the pace we’re moving, with the super set, I felt good about getting at least 10 pullups at BW (173.7Ib).
- Death March
- 200 yards total of weighted lunges (25Ib chain)
- I’m busted after this! My quads and glutes are hurting and at the time of writing this, Thursday- three days later, I’m still walking funny!
As we near the end of this phase of summer training, I’m curious to see where my back squat is? How quickly will it climb? The same is true of my straight bar deadlift. Last time we measured body fat, I was about 13%. I’d like to see this continue to fall, down to 10% then to the single digits.
Usual dynamic warmup followed by the following:
4×12 – using grey bands
- Pressjacks x10 then Sprint down/back x1
- PJ x12, Sprint x2
- PJ x14, sprint x3
- PJ x16, sprint x4
- PJ x18, sprint x3
- PJ x20, sprint x2
- PJ x22, sprint x1
Great session, had too much coffee today, not enough food because of work but still was loaded and ready to go this evening! Lowering my reps and loading the bar with heavier weight. I’m gonna join the October SLIC competition at 165Ib weight class.
A note of weight gain
I received the following message:
“Do you have any simple advice for a pre-workout (run) nutrition/energy bar?
Anything I find is just super sweet and not too appealing. I feel like your answer is going to be kale-based…
Also, any tips on keeping fit without turning into a stick? I’ve been running since April, and have unexpectedly lost 10-15lbs. I’m hovering steady around 136-145, which is pretty light for 6’1″
Here’s my reply:
Pre-workout run… well if you’re just running a few miles or less nice and easy- meaning you can talk without issue while running, then try some fresh fruit, dates or a energy bar of your choosing at least 2 1/2 hours before. Consider some healthy fats as fuel too.
At least that’s what I would do but everyone’s different so maybe you can get away with it a hour, 45 mins before? Test it, trial and error brotha!
Running as you’re aware trims ya down. However, if you’re running three times at week, aim to get in at least two strength training sessions in per week. Weight bearing exercises is critical, it will help build you up some, at the very least, it will prevent you from losing any more size.
Make almond/peanut butter your friend, try to eat mixed nuts (walnuts, almonds, brazil nuts and so on) throughout the day! Include coconut milk, regular milk if you drink it, avocados, bananas and so forth.
Wanted to share this because maybe there’s others out there with the same questions.
My front squats are improving as I’m more confident with the movement- thanks to more practice. My quads and abdominals… yeah, thank you front squats. My lower back is without issues so I’m thrilled about that. Looking forward to measuring body fat soon, as well as updated pictures.
Learn more about DSD and contact me if you want to come train with us!
4×4 171lb- refers to my body weight
- SL Box Squats: 3*6*ea leg
- 3D Band Pull aparts
- Crazy finisher: (using sliders) back lunge, side squat, burpees and more.