No time?

It is the most popular excuse in the history of people making excuses to not workout. "I have no time" honestly I know this is the truth some of the time, life gets in the way a lot of times, however with some planning a quality workout can be done. For the busy but still dedicated to train, early morning is prime time for these folks. Hauling yourself out of bed at 0430 or 0500 sounds tough at first but that's all part of the process. The streets and gyms will certainly be empty and no where near as busy as the evening. Training early morning is better than coffee at waking up the body and mind and some heavy duty mental toughness will be built with the early wake up call. The metabolism will be fired up all day for fat burning and there will be no later workout to stress about fitting in or talking yourself out of. The days and evenings will be free and your health and fitness will still be increasing.

Training:
Session 1:
Press 3x5
75 push-ups
Rest 5 minutes
30 dumbbell clean and jerks
ASAP

Session 2:
Squat 3x5
Dumbbell Romanian deadlft 3x12
Rest 5 minutes
15 box jumps
10 swings
3 rounds ASAP

Session 3:
Bench press 3x5
40 weighted body rows
Rest 5 minutes
30 seconds jump rope
30 seconds climbers
30 seconds squat thrusts
30 seconds jump rope
30 seconds climbers
30 seconds squat thrusts
Rest 1 minute
5 rounds



Goodness





Iron Mike




Grin

Throw the scale away

I'm going to be updating the blog differently now in an effort to be more timely. Instead of daily I'm going to be updating once a week. The training will be listed as Session 1, Session 2, and Session 3. The training is done on nonconsecutive days i.e. Monday, Wednesday, and Friday or Tuesday, Thursday, and Saturday. As always I go through the order of modalities I feel is the most important for my client, Strength, Accessory, conditioning.

As the title says up top I encourage my clients to stay away from the scale while working to lose fat. The problem with the scale is it only shows the total amount of body weight on a person. There is no breakdown on fat, muscle, and blood numbers. So my client will be in fact losing fat weekly, they will also be gaining muscle and increasing performance. The scale simply does not reflect these facts.

Training:
Session 1
Squat 3x5
50 total tire flips

Session 2
Bench press 3x5
35 body rows with weight added
Rest 5 minutes
Tabata jump rope
Tabata squats

Session 3
Deadlift 3x5
Rest 5 minutes
5 dumbbell snatches each arm
5 dumbbell swings each arm
10 squat thrust
Rest 1 minute
5 rounds



Favres's corner:
It was a deload week so nothing exciting at all with the exception of the massive eating PR's because of Thanksgiving. With all the food that was cooked on Thursday and the leftovers still in the fridge it brings a valid point to my mind. If I were to take a day or even half a day a week and cook a huge chunk of meat, the family and I would be fully prepared to eat well for most of the week. With how busy we get with work and the girls and the holidays looming, this is a winning strategy.

Monday

Cues to remember and yell out to people as they bench: Big air! Push through your heels! Stay tight! Big air! Squeeze! Big air!

Training:
Bench press 3x5
30 body rows with weight added
Rest 5 minutes
100 squat thrusts
ASAP


I have a special place in my heart for throwers

Favre's corner:
Working up to 95% for reps is always good fun, especially when it feels smooth and fairly fast. This brings up a point that eludes most people and it's the fact that you cannot lift a heavy slowly. Now if its a heavy lift i.e 90% and higher, then it will look slow. However the amount of force being generated is huge and the human body is working to move said weight as fast as possible. This is why power is important along with strength development. Muscle is also important so I did a big number of reps to blow up my upper body. Finished of with a vomit inducing barbell complex that, thank the lord, will not be done the rest of this cycle.





All pure gold

Thursday

My favorite full body movement is the tire flip. The tire flip works every muscle from neck to the calves. Another great aspect of the tire flip is the aggressiveness it builds in clients. In order to be successful, especially with my big tires, the client must start driving and lifting hard to get the tire over. The faster, more aggressive they are, the faster the tire flips.

Training:
Squat 3x5
Tire flip x 3
Swings x 9
Rest 1 minute
6 rounds


Just keep driving

Favre's corner:
Squatting low reps now to bang out high reps later, and I'm talking HIGH reps, as in it will take 2 weeks to recover from when the plan is put into action. Power cleans to keep my vert high and then many, many reps for the quads and pork chords.



I always knew this is what happened at slumber parties.

Saturday

When performing a press the legs do not move to assist the lift. If the legs are needed then lower the weight and work back up the correct way.

Training:
Press 3x5
Body rows 55 reps
Rest 5 minutes
100 meter run
18 swings
100 meter run
16 swings
100 meter run
14 swings
100 meter run
12 swings
100 meter run
10 swings
ASAP

Favre's corner:
More pull-ups and back work to help block the wind that I'm sure will show up when the weather gets bad. Finished up with some power shrugs in the rack. People give all kinds of reasons for doing power shrugs but I have only one, to get huge traps.




BIG AIR!! You only hear that about 100 times in my gym.

Thursday

Strength is the General and muscle is the troops, the war is won when everyone works as a team. Our body is meant to work as a single unit so we build that strength and muscle with compound, multi-joint movements. Not sure what conditioning is, I suppose support staff or as they are called in the military "rear echelon fucks".

Training:
Deadlift 1x5
Lunges 2x45 seconds
Rest 5 minutes
Tabata dumbbell snatches (switch arms every round and do not put the dumbbell down)
Tabata jump rope

Yokeage

Favre's corner:
I'm getting a crazy idea for a squat challenge sometime this winter, more to follow.


More badass yoke

Tuesday

“Ask any athlete: We all hurt at times. I'm asking my body to go through seven different tasks. To ask it not to ache would be too much.”
Jackie Joyner-Kersee

Training:
Bench press 3x5
85 push-ups
Rest 5 minutes
30 seconds squat thrusts
1 minute swings (30 seconds each arm)
30 seconds squat thrusts
Rest 1 minute
5 rounds



Favre's corner:
Monday is national bench press day and I am no exception to this rule. Got under some heavy weight, got my big air, got tight,and blasted the bar through the ceiling. I like assistance work so I did about 250 reps for my back and triceps and the ever important yokeage. Although I dread a high rep barbell complex after the main training session, it's still mandatory in my gym. Feeling my lungs burst and then my forearms blow up shortly after left me in a calm afterglow.