Friday

Somedays when you are feeling run down or something is just "off" that day, it's best to get into the gym and do the important work. After get home and recovering, the gym will always be there.

Training:
Squat 5x3
Bench 5x3
Chin ups 3x8


Thats what I call a dumbbell. It weighs 300 lbs.

Wednesday

Summer is coming and I train seasonally.

Training:
Squat 5x3
Press 5x3
Power clean 3x5

Monday

Last week so please finish it strong.

Training:
Squat 5x3
Bench 5x3
Pull-ups 3x10

Friday

“At the peak of tremendous and victorious effort, while the blood is pounding in your head, all suddenly becomes quiet within you. Everything seems clearer and whiter than ever before, as if great spotlights had been turned on. At that moment, you have the conviction that you contain all the power in the world, that you are capable of everything, that you have wings. There is no more precious moment in life than this, the white moment, and you will work very hard for years just to taste it again.”

- Yuri Vlasov, Soviet Weightlifter

Training:
Deadlift 3x3
Rest 5-10 minutes
Run 6x400 meters
Rest 2 minutes between intervals

Thursday

This is my 450th post of this blog, this equates to almost 450 workouts, I'm sure I had some random posts in the beginning a couple of years ago. What I have come to learn about health and fitness is that deep down it's about much more. I firmly believe that to live life fully, growth mentally, spiritually, and physically must be ongoing. What is the preferred method for this? In my humble opinion the vehicle to drive this is fitness. Goals are easily set within the context of fitness but will certainly be very challenging. When we meet and over come challenges and achieve goals, we grow, inside and out. There is no end to how far we can take ourselves. Smashing goals and overcoming set backs will certainly make life easier and more fulfilling. Thank you for following the blog, I hope you get as much out of it as I have.

Training:
Squat 5x3
Bench 5x3

Tuesday

There is some confusion regarding what high intensity interval training (HIIT) is and how it is different than high intensity circuit training. HIIT constitutes a intense period of exercise followed by a rest period to allow some recover to occur. During a high intensity circuit the goal is to bomb through the circuit as fast as possible. Due to the rest in the HIIT workout the intensity can be maintained throughout the training session or at least very close, whereas during a circuit, intensity will start to take noticeable drops until completed. Both are beneficial in a training program, just program well enough that intensity remains high in either case.

Training:
Power clean 3x5
Rest 5- 10 minutes
5 swings left arm
5 swings right arm
5 snatches left arm
5 snatches right arm
10 burpees
Rest 1 minute
5 rounds for time

Monday

A month into this strength block and everyone should still be rocking and rolling and adding weight every time they get under the bar. One principle, out of the many I have, is to start light. This tends to freak some people out as they feel they will become weaker. However most people have been spinning their wheels in the weight room and not making gains at all anyway so setting them up for success is easy when we start light. This leaves ample time to get strong, whereas if they start too heavy they will stall and regress sooner than later. Other trainers call it an "ego check", I call it training smart.

Training:
Squat 5x3
Press 5x3
Pull-ups 3 x 8