10/4 -GreenStrengthIV Training Log

Woke up feeling tired and sluggish so I did some light activity in the morning. Still felt a little tired in the afternoon until my second set on squats. I got a second wind so to say and the session turned out nice. 20 Rep set was easy, yet still left me in a heaping puddle of sweat and lack of oxygen.

Tuesday 10/4

Session 1

Airdyne x35min light “flush” ride (255cal)

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Ankle Strap Sled Drag
45lb x5min

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Upper Body Sled Drag
45lb x5min

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Hang 3x30sec

Deadbug w/ Yoga Block 3×8

Throwback Pic.. Sometimes you just have to get that grip an go! This is how my second session started. Turned out well in the end. 

Session 2 

Safety Squat Bar Squat (Ladder Program Wk 3 –  Day)
105×5, 155×5, 205×3, 255×3,
295 3 ladders of 3 rungs (5-3-2) = 30 total reps

Then

20 Rep Breathing Safety Squat Bar Squat
205 x20 reps w/ 3 breathes in between each rep

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Football Bar Incline Bench Press
Wide Grip 105×6
135×6
145×6
155×6
165×5

Then

Football Bar Incline Bench Rep Set
115×15 – Rack & 3 breathes – Then x5 w/ medium grip = 20 total rep

—

Safety Squat Bar Reverse Lunge
105×8/8
135 2×8/8

DB Rolling Tricep Extension
25×15
35 2×15

Chin Up
3×10

—

Safety Squat Bar Goodmorning
105 3×10

Prowler March
90 3x40yd

Band Tricep Pressdown
Orange 3×20

Plate Pinch Farmers Walk
25lb Bumper 3x40yd

*All done in a circuit fashion – little rest if any

—

Belt Squat Walk
53 x3min

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10/3 – GreenStrengthIV Training Log

What a great day! Started around the time the sun was still over an hour away from showing us how bright it is. Everyone who was in at 6am did a great job, worked hard and definitely got 1% better in something. Then Mobile Mighty Greg and I played with iron and worked on skills. I followed that session up with a smash session in the afternoon. Body is starting to really feel good despite the volume I’ve thrown at it these last few weeks. This is due no doubt to my increase in calories. I reached out to a fellow coach and buddy of mine Dan Allison for some nutrition guidelines. We all need coaching and I really needed to hear someone tell me what I already knew I should be doing, yet my mind kept me from doing it. I’ve applied his advice all while still destroying a GIANT GREENSTRENGTH MEAL every night. Weight is up, recovery is much better, sleep has improved – winning situation!

Monday 10/3

Session 1

TGU
36 x1/1
53 x3/3
62 x1/1

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KB Swing | Crawl 20min EMOM
70 Swing x10 Odd Min
Crawl (variety of variations) x20yds Even Min

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Dbl KB Bottoms Up Sea Saw Press
36 2×5/5
44 2×5/5

Close Grip Neutral Grip Pull Up (Chest to bar)
18 4×5

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DBall Shoulder + Carry | HSPU 12min EMOM
80 DBall Shoulder x3 and carry x40yd (alternated shoulder carry) Odd Min
Strict HSPU x5

Session 2

Airdyne x6min light warm up

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Belt Squat + Belt Walk
150 x10 + 30sec walk
150+20 Chain around neck 3×10 + 30sec walk
*Rest was about 60sec

—

Sumo Deadlift (Wk 3 – Hard Day)
385 8×1
*60sec rest or so

—

Conventional Deficit Deadlift (3/4 inch mat)
385 5×5

—

Underhand T-Bar Row
75 x15
100 3×15

Football Bar Wide Grip Military Press (split stance)
105 3×8

Single Leg Hip Thrust
40 Chain 3×8/leg

—

KB Swing
106 5×10
*Rest around 60-90sec

—

Reverse Sled Drag
280 8x20yd
*45-60sec rest

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10/2 – GreenStrengthIV Training Log

This begins week 3 of my ladder program mumbo jumbo. Each week I have added 20lbs on the squats, and 10lbs on the bench. After this weekI will evaluate the past weeks, and enjoy the next phase to come.

Sunday 10/2

Session 1

Safety Squat Bar Squat (Ladder Program Wk 3 – Hard Day)
105×5, 155×5, 205×3, 255×3,
295 5 ladders of 3 rungs (5-3-2) = 50 total reps
—

Axle Bar Close Grip Bench Press (Ladder Program Wk 3 – Hard Day)
60×5, 110×5, 160×5, 210×3
230 5 ladders of 3 rungs (5-3-2) = 50 total reps

—

Safety Squat Bar Speed Squats
235 5×3

Axle Bar Bench Speed Press
185 5×3

*60sec rest between each set – Exercises alternated each min

—

Chain Loaded Step Up
40lb Chain 4×6

Dips
53lb 4×8

Tactical Pull Up
14lb 4×5

—

Belt Squat Walk
150lb 3x1min (60sec rest)

Session 2

Band 4-Way Neck
Red Band 2×15/each direction
Stability Ball Stir The Pot
2×10/10

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Belted Sled Drag + 5lb Ankle weights & 2.5lb wrist weights
90lb x33min (8 trips of 4oyd forward, backward, lateral karaoke)
—

50lb Weighted Vest Walk + 5lb ankle weights & 2.5lb wrist weights
20min

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Airdyne x10min light spin – Kept ankle & Wrist weights on
—

Prone on bench ankle weight leg curl & wrist weight reverse fly
Alternated back and forth for 5×20 curls, 5×10 fly

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9/30 – GreenStrengthIV Training Log

Friday 9/30

Session 1

Belt Squat + Belt Goodmorning
150 3×10+10

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Sumo Deadlift (Wk 2 – Light Day)
345 12×1 (60sec rest)

Then deficit conventional pulls (35lb bumper plate)
345 4×5

—

Step Up
Bodyweight x5/5
20lb Chain x5/5
40lb Chain 2×5/5

Deficit Barbell Pendlay Row
225 4×5

—

Seated Single Arm Band Pulldown
Orange Band 5×20

Football Bar Wide Grip OHP (Split Stance)
65×8
100 3×8

—

Stability Ball Bridge + Curl
3×10

Dips
3×20

DB Reverse Fly
15 3×15

—

Reverse Sled Drag
235 3x20yd

Forward Sled Drag
235 3x20yd

Thumbless Barbell Reverse Curl
3×12

Captains Crush Level 1
3×10/hand

Session 2 

Weighted Vest Walk
50lb x40min

9/29 – GreenStrengthIV Training Log

Thursday 9/29

Session 1

Safety Squat Bar Squat (Ladder Program – Wk 2 Medium Day)
105×5, 155×5, 205×5, 255×3
275 4 ladders of 3 rungs (5-3-2) = 40 total reps

—

Axle Bar Close Grip Bench Press (Ladder Program – Wk 2 Medium Day)
60×5, 110×5, 160×5
220 4 ladders of 3 rungs (5-3-2) = 40 total reps

—

Safety Squat Bar Pause Squats
205 4×3 (2 sec pause)

—

Ring Supine Rows
3×15

Zercher Reverse Lunge
60×6/6
110 2×6/6

—

Safety Squat Bar Loaded Walk
205 3x40yds

Standing Calf Raise
3×20

Russian KB Farmers Walk
DBL 62 3x40yds

Band Palloff Circles
Red Band 3×10/10

—

BJJ Drilling w/ Professor Rader x45min

Session 2

TGU
53 x3/3 (Unbroken)

—

Max Power Endurance KB Swing
70 x8 EMOM x20min = 160 total swings

—

Prowler Walk
210 8×20

C2B Strict Pull Up
8×3

—

Airdyne Sprint
10cal EMOM x10min

—

Belted Sled Drag – Forward, Backwards, Lateral
100 x10min

9/28 – GreenStrengthIV Training Log

Im currently 2 weeks into a 4 week plan. This plan was to attack some volume as well as add some bodyweight. My body is/was in need of turning a blind eye towards some of the things I’ve been experimenting with over the last year or so. That said I am 10 days in and up 11.2lbs so far. I don’t expect the gain in weight to keep coming on as it did the first week. Things are stabilizing out a bit – but recovery and energy are much better. So far all is going good.

Wednesday 9/28

Session 1

TGU
53 3×1/1
70 x1/1
88 x1/1

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KB Single Arm Press (Ladder Fashion – All Unbroken)
53 x5-3-2 = 10 per arm
62 x4-3-2-1 = 10 per arm
70 x3-2-1 = 6 per arm
70 x2-1 = 3 per arm
79 x2-1 = 3 per arm
88 2×1/1 = 2 per arm
(34 per arm total presses)

Tactical C2B Pull Ups
10×3 = 30 total

—

KB Single Arm Swing
70 5×10/10 – Done in about 6min

—

BJJ Lesson with Professor Rader x45-60min

My professor – My friend – My GreenStrength Savage Athlete  

Justin Rader

Session 2

Belt Squat + Belt Squat Goodmorning
150 x10 squat x10 goodmorning
150 + 20 Chain around Neck 3×8/8

—

Sumo Deadlift (Wk 2 – Medium Day)
355 10×1 (60sec rest)

Then deficit conventional pulls (25lb bumper plate)
355 3×5

—

Split Stance Behind The Neck Axle Bar Press + Military Press
60 x8/8
90 x6/6
110 3×6/6

Seated Fat Handle V-Bar Band Row
Green band x15
Green + Orange Band 4×15

—

Dips
36 3×15, 12, 10

KB Shrug
DBL 88 3×15

Split Stance Standing DB Arnold Press
25 3×15

—

KB Handle Curl
36 2×10

Rope Tricep Extension
2×10

—

KB Swing
106 2×10, 2×15

—

Upper Body Sled Drag (Various Exercises)
45 x15min

—

Belted Sled Drag (Forward, Backward, Lateral)
100 x30min

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