In case you missed it, I’ve decided to log all of my training sessions leading up to my next meet in January where I plan to hit my first ever 4x Bodyweight Deadlift.
Below are my first 3 training sessions from the past week including 2 lower body days and 1 upper body day.
Orders for brand new SF t-shirts have been coming in like crazy and I’m shipping ’em all across the globe! I’ve also been getting a bunch of pictures from people sporting their new T’s and figured I’d share the glory with you.
Here’s Ido and Osnat in Haifa, Israel.
Here’s Sindre all the way in Norway.
And here’s Jason in Michigan. Not the most exotic of cities but damn check out those triceps!
Monday’s Strength Lesson: Weak out of the hole in your squat? Start training pause squats.
If you’re weak out of the hole in your squat (most lifters are), adding a 2-4sec pause at the bottom of the lift can be tremendously beneficial.
Perform and program the the squat exactly as you normally would, just add a brief pause in the hole prior to coming back up.
Important to keep in mind, this is not an excuse to “get loose” and lazy in the hole. Instead, stay *as tight as freakin’ possible* and force yourself to stay in the best position the entire time.
Spend 4-8 weeks working on your pause squat and I guarantee your standard squat will see drastic improvements.
Tuesday’s Strength Lesson: Want to build a beastly set of erectors? Try some Constant Tension Goodmornings
Goodmornings are one of the best exercises to improve erector strength, hypertrophy, and endurance.
They’re also brutally awful.
So…want to make ’em even more awful?
Keep constant tension on the erectors throughout the entire set.
In other words, barely complete a full ROM. As soon as you reach the top of the lift, immediately start the next repetition to ensure that you keep tension on the erectors throughout the entire set.
RIP erectors
Wednesday’s Strength Lesson: RISE & SHINE, CAMPERS! It’s time to wake up, grab a shot (or 10) of espresso, and get your short-shorts and head bands on because today is sample workout Wednesday.
In this full body workout…well…you know what?
Suffice to say it’s going to suck.
But it’ll make you better, stronger, and infinitely more good looking.
Enjoy
1a) [Weighted] Chin-Up: 3 x 2-2-2*** 1b) Front Squat: 3 x 6
2a) DB Bench Press: 3 x 8 2b) Barbell RDL: 3 x 10
3a) Farmers Carry: 2-3 x 50ft 3b) Long Lever Plank: 2-3 x 15sec 3c) Single-Leg Glute Bridge off Bench: 2-3 x 10/leg
***For the [weighted] chin-ups, perform 2 reps at a time followed by a 10-sec rest for a total of 6-reps per set. You should NOT fail on a single repetition so only use extra weight if you can while using *perfect* form.
Thursday’s Strength Lesson: Quit hating on cardio.
All over the fitness interwebz I keep seeing fear mongering posts about the perils of cardio.
What the fuck?
Stop it.
Cardio isn’t dangerous.
Cardio won’t make you fat.
And, call me crazy, but cardio will actually probably HELP you live a longer, healthier life.
Granted, cardio doesn’t need to make up the sum and substance of your training programs.
That’s obvious.
But to say that it’s useless – or even dangerous – is a display of pure ignorance beyond comprehensibility.
Friday’s Strength Lesson: “I love those who can smile in trouble, who can gather strength from distress, and grow brave by reflection. ‘Tis the business of little minds to shrink, but they whose heart is firm, and whose conscience approves their conduct, will pursue their principles unto death.“
We use cookies to ensure that we give you the best experience on our website. If you continue to use this site we will assume that you are happy with it.Ok
