Block 4- Saturday

8 mile run

Breakdown

Nothing new.

Thought of the day:

As you grow and improve, you change who you are as a person. Physically and mentally.

What worked yesterday, may not work today.

Block 4- Friday

Bench 3×5,3,1(45%, 55%, 65%)

Breakdown

Ready for this week to get over so I can get back to training.

Thought of the day:

I find that deloads are as much mental as physical.

They always go through this cycle without fail:

1) I’m ready for a break

2) Feeling lazy

3) Boredom

4) Itching to train again.

But if I don’t do it, I always crash and burn.

Block 3- Thursday

Deadlift 3×5 (45%, 55%, 65%)

Breakdown

Continuing with the deload.

Thought of the day:

The question isn’t, “what should I add?”

The question is, “how do I increase intensity?”

Too much volume crushes any chance of real intensity.

Volume enables intensity. Intensity drives improvement. But, you can’t have both.

Understanding this relationship is what drives good training plans.

Block 4- Wednesday

Rest Day

Breakdown.

Taking today off. I’ll likely go on a walk or do something else active.

Thought of the day:

Simple training often gives the best results.

Then take that simple training and pour your soul into it.

Block 4- Tuesday

Pullup 3×5 (45%, 55%, 65%)

Press 3×5 (45%, 55%, 65%)

Breakdown

Merging Tuesday and Wednesday deload periods to one to save time going to the gym.

Thought of the day:

Take an active role in your training. The more you know the better your coach can help you. It’s not just about a coach telling you what to do, it’s also about two heads being better than one…

Block 4- Monday

Squat 3 x 5 (45%, 55%, 65%)

Breakdown

Deload week.

Thought of the day:

If you aren’t motivated, maybe it’s because you are doing too much.

Cutting things out is an essential skill.

Block 3- Sunday

Rest Day

Breakdown

Recovering from yesterday Against good advice ended up adding in intervals, moral of the story… Always listen to the coach.

Thought of the day:

It doesn’t matter if you’re a top athlete or just getting started. We all have resistance.

Lack of motivation, family, jobs, finances, fear, stress.

The advantage veterans have is routine, habit, and years of success to look at for motivation.

It’s about taking the next step.

Block 3- Saturday

8 mile run

Breakdown

Nothing new.

Thought of the day:

No plan is perfect, it’s why we make adjustments as needed and plan buffer when we can.

Block 3- Friday

Bench 3×5,3,1(75%, 85%, 95%)

Dips x 100 reps

Pulldown x 100 reps

Single Arm Pulldown x 100 reps

Breakdown

Yesterday’s Power Cleans were too much, they’ll be removed in the next cycle.

Thought of the day:

Form creep is a real thing. If you haven’t had a movement looked at in a while, do it.

Block 3- Thursday

Deadlift 3×5,3,1 (75%, 85%, 95%)

Power Clean x 30 Reps

Lunge x 30 Reps

GHD x 30 Reps

Breakdown

Nothing new.

Thought of the day:

The longer I train, the more I feel that walking is the most underrated assistance exercise.

Recover quicker?
Go for a walk

Injured?
Go for a walk

GI issues?
Go for a walk

Stressed?
Go for a walk

It’s no replacement of real training, but it should probably be a part of it.

Block 3- Wednesday

Press 3 x 5,3,1 (75%, 85%, 95%)

Single Arm Press x 30 reps

Breakdown.

I realized yesterday that the new pull-up training regime isn’t working. Some changes are seriously needed in the next cycle.

No changes to today.

Thought of the day:

Always have metrics in your training. You have to know when something is definitively not working.

Block 3- Tuesday

Pullup 3×5,3,1 (75%, 85%, 95%)

Chinups x 50 reps

Row x 30reps

BB Bicep Curl x 30 Reps

Accelerations UPL

Breakdown

Last push to see where I fall after this training cycle.

Thought of the day:

Over training and under training after things, but rarely can you really tell based off feel alone.

Hard training sessions feel hard. Easy training sessions feel good. Neither of them pinpoint anything about the overall training plan.

Block 3- Monday

Squat 3 x 5,3,1 (75%, 85%, 95%)

Leg Press x 50 reps

Anchored Torso Lifts x 50 reps

Prowler 6 x Max Dist. In 2 min (3min rest)

Breakdown

Ready to hit it and see the progress for this block.

Thought of the day:

You can’t just survive a workout, you have to thrive, you have to want it.

Just going through the motions is not enough.

I have to periodically remind myself of this and if this is you as well, here is your friendly reminder to kick it back into gear.

Block 2- Sunday

Rest Day

Breakdown

Just preparing for the next block.

Thought of the day:

If you’re in doubt on a lift, there are three things to keep in mind.

1) In general, the more compact your body is, the more power you have.

2) The pain free way is the right way.

3) The straighter the bar path, the more efficient the movement.

Block 2- Saturday

8 mile run

Breakdown

Nothing new.

Thought of the day:

The problem with processed food isn’t that it’s inherently “bad”. It’s just short of important nutrients.

Everytime you cook, pressurize, store, strain, or mash food, it’s further broken down.

To include the loss off vitamins, flavonoids, and phytochemicals.

Block 2- Friday

Bench 3×3 (70%, 80%, 90%)

Dips x 100 reps

Pulldown x 100 reps

Single Arm Pulldown x 100 reps

Breakdown

Overall, no big changes, though I’m feeling I’m going to need to add pullups back in.

Thought of the day:

Always be open to new ideas and methods. If you aren’t willing to try something new when you’re stuck, you deserve to suck.

Block 2- Thursday

Deadlift 3×3 (65%, 75%, 85%)

Power Clean x 30 Reps

Lunge x 30 Reps

GHD x 30 Reps

Breakdown

Nothing new.

Thought of the day:

Performance is more then just “gaining muscle”.

So is strength.

Strength is specific and so is the coordination of it’s use.

Block 2- Wednesday

Press 3 x 3 (70%, 80%, 90%)

Single Arm Press x 30 reps

Breakdown

Nothing crazy new.

Thought of the day:

Strength and performance is never a straightline. It’s easy to see the forward progress when you look back, but it often looks anything but during the day to day.

Block 2- Tuesday

Pullup 3×3 (70%, 80%, 90%)

Chinups x 50 reps

Row x 30reps

BB Bicep Curl x 30 Reps

Accelerations UPL

Breakdown

Really beat my legs up yesterday, must be over reliance, back work will be good.

Thought of the day:

Do yourself a favor and get some good salt pills, ideally with sodium, potassium, calcium, and magnesium.

Stuff saves lives.

Also races, bad cramps in training, long training, ect.

Block 2- Monday

Squat 3×3 (70%, 80%, 90%)

Leg Press x 50 reps

Anchored Torso Lifts x 50 reps

Prowler 6 x Max Dist. In 2 min (3min rest)

Breakdown

New block, excited to see where this goes.

Thought of the day:

Most things are usually won and lost by who understands the game best.

Block 1- Sunday

Rest Day

Breakdown

Just preparing for the next block.

Thought of the day:

You can always “opt” to not do the training that day, because you are responsible for your own training.

Just like how you’re responsible for you’re own results.

Block 1- Saturday

8 mile run

Breakdown

It’ll be good to get back to running, it’ll be adventurous in the snow, but no set pace this run.

Thought of the day:

Time is shorter then you think, make everyday count.

Block 1- Friday

Bench 3×5 (65%, 75%, 85%)

Dips x 100 reps

Pulldown x 100 reps

Single Arm Pulldown x 100 reps

Breakdown

Despite the daily dose yesterday, it was Power Cleans over Sumos.

I was supposed to change the plan to that, but forgot to update.

For Friday, only change this block is no ball throws. I’ve been doing those for a couple months now, and while they are getting better, I’m not noticing a huge carryover to the rest of my training.

But, it was fun throwinh stuff around.

Thought of the day:

Know your goals. This is what determines what you’re training plan.

Runners don’t want to add weight, lifters don’t care about run times, and only circus performers and ninja warriors care about balance. But, to them, it’s essential aspects of their training.

We all need to be strong, but we often need to be strong in different ways.

Block 1- Thursday

Deadlift 3×5 (65%, 75%, 85%)

Sumo Deadlift x 30 Reps

Lunge x 30 Reps

GHD x 30 Reps

Breakdown

Nothing new.

Thought of the day:

Motivation to train is not a requirement. Effort level is.

Block 1- Wednesday

Press 3 x 5 (65%, 75%, 85%)

Single Arm Press x 30 reps

Breakdown

Nothing crazy new.

Thought of the day:

A question means nothing without context.

Asking if something will work will not get you a good answer unless both history and current condition is known.

Block 1- Tuesday

Pullup 3×5 (65%, 75%, 85%)

Chinups x 50 reps

Row x 30reps

BB Bicep Curl x 30 Reps

Accelerations UPL

Breakdown

Adding back in more mid-back work. That and the added bicep work will hopefully slow me to get back the sticking point on my pull-ups.

Thought of the day:

Stop looking for the perfect solution. If you can’t afford a coach, train anyway.

Almost everything in life was discovered through trial and error. Sure, it’s nice to not reinvent the wheel, but doing something is better then nothing.

And, you definitely won’t be the first.

In fact, if you don’t know where to start, hit me up. We can chat, no strings attached.

Block 1- Monday

Squat 3×5 (65%, 75%, 85%)

Leg Press x 50 reps

Anchored Torso Lifts x 50 reps

Prowler 6 x Max Dist. In 2 min (3min rest)

Breakdown

Happy new year!

Actually got my entire last block in while vacationing, so I’m starting fresh on a new cycle.

Thought of the day:

Somethings need to be attacked head on. If you really want something, you won’t have excuses, you’ll find a way.

That isn’t a resolution for this year, that’s a fact of life.

Holidays

Nothing planned.

Breakdown

While I’ve been training while traveling for the holidays, I won’t be able to regularly next week.

Thought of the day:

Same as I tell my athletes, if you can train, you should. If you really can’t, you can’t.

Most of us can get away from family for an hour, but sometimes there just isn’t a gym.

What I do is, I try to visit and explore new gyms when I can and just “play” in the gym. If I miss, I miss. Usually, I have such an itch for training, I’ll tie in some body weight explosive work anyway.

No plan, no pressure. Just hit it hard when I get back.

I never let my eating slack.

But, you do you. It’s your life, your results.

Block 2- Friday

Bench 3×3 (70%, 80%, 90%)

Dips x 100 reps

Pulldown x 100 reps

Single Arm Pulldown x 100 reps

Ab Ball throws UPL

Breakdown

Same as before.

Thought of the day:

Be proud of what you’ve done and who you are, but more important, be proud of what you are doing today.

Block 2- Thursday

Deadlift 3×3 (70%, 80%, 90%)

Sumo Deadlift x 30 Reps

Lunge x 30 Reps

GHD x 30 Reps

Breakdown

Nothing new.

Thought of the day:

Find excuses to train, not to skip.

Block 2- Wednesday

Press 3 x 3 (70%, 80%, 90%)

Single Arm Press x 30 reps

Breakdown

Nothing crazy new.

Thought of the day:

Everyone’s optimal nutrition is different, but that doesn’t mean there are not guidelines you should follow.

Block 2- Tuesday

Pullup 3×3 (70%, 80%, 90%)

Chinups x 50 reps

BB Bicep Curl x 30 Reps

Accelerations UPL

Breakdown

Nothing new.

Thought of the day:

Training isn’t an option if you want to live a healthy fulfilling life.

Holidays are a great time for friends and family, but make sure you take time for yourself.

Block 2- Monday

Squat 3×3 (70%, 80%, 90%)

Clean x 30 Singles

Anchored Torso Lifts x 100 reps

Prowler 3 x Max Dist. In 4 min (3min rest)

Breakdown

Next block. I may need to swap out prowlers due to traveling, but we’ll make it work.

Thought of the day:

If you can’t find time to train when things are good, how will you find the time when things are bad.

Block 1- Sunday

Rest Day

Breakdown

Nothing new.

Thought of the day:

There isn’t really “getting old pain”, but there is getting weak.

Block 1- Saturday

Rest Day.

Breakdown

Can’t train this day, if I can get a training session in, I will.

Thought of the day:

Life happens, if you can’t train, you can’t train. But, you have to know the consequences.

Block 4- Friday

Bench 3×5 (65%, 75%, 85%)

Dips x 100 reps

Pulldown x 100 reps

Single Arm Pulldown x 100 reps

Ab Ball throws UPL

Breakdown

Same as before.

Thought of the day:

Trust the process.

Block 1- Thursday

Deadlift 3×5 (65%, 75%, 85%)

Sumo Deadlift x 30 Reps

Lunge x 30 Reps

GHD x 30 Reps

Breakdown

Nothing new.

Thought of the day:

Keep pushing, things will not always go your way. But, that doesn’t mean you get to stop.

Block 1- Wednesday

Press 3 x 5 (65%, 75%, 85%)

Single Arm Press x 30 reps

Breakdown

Nothing crazy new.

Thought of the day:

Train smart and then train hard.

.

Block 2- Tuesday

Pullup 3×3 (70%, 80%, 90%)

Chinups x 50 reps

BB Bicep Curl x 30 Reps

Accelerations UPL

Breakdown

Nothing new.

Thought of the day:

Training isn’t an option if you want to live a healthy fulfilling life.

Holidays are a great time for friends and family, but make sure you take time for yourself.

Block 1- Monday

Squat 3×5 (65%, 75%, 85%)

Clean x 30 Singles

Anchored Torso Lifts x 100 reps

Prowler 3 x Max Dist. In 4 min (3min rest)

Breakdown

New cycle

Thought of the day:

The key to doing hard stuff is to just get started.

I know, seems obvious, yet for some reason, people still fail this.

Find the smallest thing possible towards forward progress, and do that. Everything else will follow.

Block 4- Sunday

Rest Day

Breakdown

New block tomorrow!

Thought of the day:

The most important thing in finding new knowledge is understanding what you know and don’t know.

Block 4- Saturday

8 mile run.

Breakdown

Nothing crazy.

Thought of the day:

Pain is a part of life and a part of training, but that doesn’t mean you need to be a masochist.

Enough to force change, no more and no less.

Block 4- Friday

Bench 3 x 5

Top End Pullups x 100 reps

Wide Grip Bench x 100 reps

Chinups x 100 reps

Ab Ball throws Until Power Loss

Breakdown

Same as before.

Thought of the day:

I don’t train clients. I coach athletes.

Words mean things, including the ones you tell yourself.

Block 4- Thursday

Deadlift 3 x 5

Power Clean x 50 Singles

ATG Front Squats x 100 Reps

GHD x 100 reps

Breakdown

Nothing new.

Thought of the day:

Eating animal protein and even more so, red meat, is like the Uno card of the protein world.

Protein is not as simple as, protein-in and protein-out. As Dr. Paul Cannon, the man who has formed the basis of modern knowledge on kidneys and liver, if there is more then a hour gap in-between incomplete and complete protein consumption, the incomplete is essentially thrown out by the liver.

It’s essential to have a complete protein with each meal, or all those other amino acids (protein components) are borderline useless.

Red meat can fill in all the gaps due to the huge amount of essential amino acids to fill in all the gaps in the rest of the food you eat.

Block 4- Wednesday

Press 3 x 5

Single Arm Press x 100 reps

Breakdown

Same, same.

Thought of the day:

“Individual athletes… have to be their own coach, trainer, doctor,
and advisor.” (Bill Starr)

If you think you can specialize in all four, you don’t understand what expertise is.

.

Block 4- Tuesday

Pullup 3 x 5

Wide Grip Pullups x 100 reps

Row x 50 reps

Sprints Until Power Loss

Breakdown

Nothing new.

Thought of the day:

It’s ok to have optimistic goals, but there needs to be a logical laid out plan to get there.

As we were always told in the Marines, “Hope is not a COA”. (Course of Action).

Block 4- Monday

Squat 3 x 5

Anchored Torso lifts x 100 reps

Nordic Leg Curls x 100 reps

Prowler 20 min

Breakdown

Block 4 begins.

Thought of the day:

Advice today, of you are injured, tired, cramping, or whatever, the solution is to move more.

The more range of motion, the better.

“Get your blood moving”, is more than just a phrase.

Block 3- Sunday

Rest Day

Breakdown

Accidentally ran 12 miles instead of 8 yesterday. Definitely going to take it easy, do a few walks and prep for Monday. Atleast next week is a back off week.

Thought of the day:

Training by design is a strict plan with black and white requirements, but we as people are not.

So, how do you get the two to synch?

Easy, the same way that plans are made in the Marines. Despite knowing your plan will fall apart, you create a plan so you have something to base your changes on.

It’s just a baseline.

You design plans that are flexible, with an understanding that it will change.

Block 3- Saturday

8 mile run.

Breakdown

Back to my Saturday runs.

Thought of the day:

I think it’s interesting how often people forget what works and what doesn’t. A quote from Bill Starr’s book the Strong Shall Survive,

“Another by-product of the power clean is the terrific cardiovascular work it gives to your body. A few, quick sets with a heavy weight (relatively speaking) leaves even the most conditioned athlete sucking for oxygen. When used in a circuit, this exercise can do wonders for an overall conditioning program.” Circa 1999.

Sound familiar?

Block 4- Friday

Bench 3 x 5

Top End Pullups x 100 reps

Wide Grip Bench x 100 reps

Chinups x 100 reps

Ab Ball throws Until Power Loss

Breakdown

Same as before.

Thought of the day:

I don’t train clients. I coach athletes.

Words mean things, including the ones you tell yourself.