Short one today.
Foam Roll & Dynamic Warmup
Push Jerk — Pullups
200 x 3 — bwt x 13
215 x 3 — bwt x 13
230 x 3 — bwt x 13
245 x 1, 1, 1
RDLs
245 x 8
265 x 8
285 x 8
I am writing this 1 day after the workout. I figured I’d write it while my hamstrings were reminding me…
Okay, you may be wondering what the heck that means. It’s
not nerds in the high school photo lab, it’s not a new kind of car, I’m pretty certain it has nothing to do with the band, and it’s definitely not candy. It’s two concepts that I think most people lose track of overtime in their training. SMART is a term we use to create goals to keep us on track. Jason has mentioned this a few times, but most notably here. Goals are important for anything you do in life but especially for training. You always need goals to keep you motivated. As John Broz stated, if you only lift on the days you feel 100% you’d only lift about 3 days a year, if that! Those other days are when you need those goals to drive you.
Foam Roll
Push Jerk – Pullups
140 x 5 — bwt x 12
180 x 5 — x 12
210 x 5 — x 12
230 x 1, 240 x 1, x1, x1
250 x 3/4. Had it up and locked out but didn’t get the feet back set before I had to bring it back down.
Pullups x 12
Suspended Goodmornings
135 x 5
185 x 5
205 x 5
205 x 5
225 x 5
This is suppose to be my deload week but I still wanted to get hamstring work and OH pressing in for this week; those are my two weakest areas. Jason gave me the advice to change from doing push press to doing push jerk. Just from a technique change I jumped 40 pounds in 1 week! I’m definitely glad for that advice that Jason gave me!
In an ongoing effort to offer quality content on this site, I’ve decided to add an Exercise Library catagory. The Exercise Library will be updated periodically with video demonstrations, brief describtions, and tips on how to implement the exercise in your training program.
The first exercise in the library will be the poor man’s glute ham raise. Glute ham raises are an excellent exercise to develop the muscles of the glutes, hamstrings, and low back. I like them because they are a knee dominant way of hitting those muscle groups versus hip dominant exercises like RDL’s and Goodmorinings. Add these in as an assistance exercise to your deadlifts and squats. A typicall rep range for these is 5 x 10 or 4 x 12.
I use the term “poor man’s” because I do them without the use of an actual GHR. Here is what I do:
Foam Roll & Warmup
Weighted Tire Hops — Pallof Press with ALF — TKE
3 sets- 30 x 5 — band resistance x 10 — x 10
Front Squats
265 x 3
280 x 3
290 x 3
305 x 2 (missed 3)
Overhead Press
135 x 5
150 x 3
165 x 1, 1, 1 (I was starting to use my legs a little so I decided to cluster the last two sets)
165 x 3, 3
Fight Gone Bad x 3 Rounds
pushups, straight leg sit-ups, pullups, backward lunges, burpees.
This is 1 minute per exercise with a running clock; so it actually comes down to about 50-55 seconds per exercise. 5 minutes straight through then a 2:30-3 minute break and back to it.
Are you getting results with your current fitness and/or weight loss program? Most of the time, the reason why most people aren’t achieving their goals is that they either don’t know or are ignoring a few things that are sabatoging their progress. Here are a few of the things I see people do that keep them from getting where they want to be:
Eating like Fatty McFatterson
I had a discussion with one of my clients last night about his eating habits. His goal was to lose weight, and he couldn’t understand why he was working out but not losing any weight. I asked him what he had for lunch today, and he said, “Chinese Buffett.” He somehow thought he could eat however he wanted as long as he was working out. Keep in mind this guy is 47 years old and has a metabolism slower than a snail that just got salt dumped on it.
Okay, so I’ve been slacking on these. But, you haven’t missed much. I had my pre-competition week so that was light. Then I had my post-competition week and that was light as well. So, now back to lifting heavy.
8/29
Plyo-Pushups — Plyo-Pullups 4 x 8 ea.
SL Bounds 4 x 5 ea.
Bench — BB Bent Over Row
260 x 5 — 205 x 5
270 x 4 — 215 x 5
280 x 3 – 225 x 5, 245 x 1, 265 x 1
My shoulder is still bothering me so I will have to lighten up on bench for a while and take it a little easier.
OH Squat — Pallof Press — DB Curls (figured I should start the prehab now)
109 x 5 — band resistance x 10 — 15 x 15
The last few months I’ve come across some articles that have
changed how I thought about fat-loss. I’m guessing a lot of you if you were to
tell a friend how to lose weight you’d probably give the simple, “eat less and
do more cardio.” Well, that sounds easy enough, but doing too much of those can
actually be counter productive in the fat-loss game.
If you eat too little and practically starve yourself (under about
1,000 calories a day) your body will actually start to store more fat. Our
bodies are very, very good at adapting. When we eat less, it adapts and “holds
on” or stores all the extra calories (energy to our body) that it can to
“survive.” What do extra calories store as? You guessed it, fat. If you consume
too few of calories, your body may actually store fat, instead of getting rid
of it.
My friend Chad Coy has a new article up on T-Nation. Check it out: The Volume Ladder Smart Bomb.
“Jason Nunn ran our speed and agility testing for our 2011 Women’s Final Four Camp. Top NCAA women’s college basketball players played in a Pro Select game in front of scouts and overseas coaches. The women were very impressed by Nunns Performance Training. They were through, organized, knowledgeable and professional. We will use them again next Indianapolis Final Four! I would recommend that a young athlete that wants to take their game to the next level would benefit from just meeting Jason and his staff”
- Julianne Dinda, Director of Operations for Global 1 Sports
