9/19 – GreenStrengthIV Training Log

Monday 9/19

Session 1 

KB Arm Bar – 36 x1/1

Upper Body Various Exercise Sled Drag – 45 x10min

Max Power Endurance KB Swing – 70 x5 EMOM x20min = 100 total swings

KB Windmill

44 x3/3

53 x3/3

62 2×3/3

Battling Ropes – 8×20 sec on / 40 sec off

Upper Body Various Exercise Sled Drag – 45 x10min

onnit

Session 2

Belt Squat

150 x8

150 + 36 goblet 3×8

Sumo Deadlift (Wk 1 – Hard Day)

345 8×1 (60sec rest)

Then Conventional Pulls

345 2×5

KB C&P Ladder

70 3x 4-3-3 = 30 total presses side

Pull Up Neutral Grip Ladder

18 3x 4-3-3 = 30 total pull ups

KB Swing – 106 5×10

Seated Sea Saw KB Press – 36 1×10/10, 44 2×10/10

Sumo DBL KB Row – 62 3×10

DB Bent OVer Reverse Fly – 10 1×15, 15 2×15

Thumbless Barbell Reverse Curl – 3×10

*All done in a superset

Russian Farmers Walk – 44 2x1min

Calf Raise f/ 2×4 – toes forward 1×20, toes turned in 1×20

Single Arm Lateral Sled Drag – 70 x5min

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9/18 – GreenStrengthIV Training Log

Sunday 9/19

Starting a 4 week phase today. I will post the details of the training out all together in another post. The goals for this 4 weeks are to

  1. Overfeed – With mainly real “one ingredient” foods. Carbs, and calories will be increased from usual.
  2. Gain Weight – My body needs a break and some added weight and caloric splurge will do wonders for me overall. Plus its essential for what some call “Gainz”.
  3. Increase Strength – It’s time to lay a new foundation and path towards some increased raw strength.

Session 1

Safety Squat Bar Back Squat (Ladder Program – Wk 1 Hard Day)

105×5, 155×5, 205×5

255 5 ladders of 3 rungs (5-3-2) = 50 total reps (23min total)

*Rest was about 30sec between rungs and 2-3 min between ladder sets.

Axle Bar Close Grip Bench Press (Ladder Program – Wk 1 Hard Day

60×5, 110×5, 160×5

210 5 ladders of 3 rungs (5-3-2) = 50 total reps (18min total)

*Rest was about 30sec between rungs and 2min between ladder sets

T-Bar Neitral Grip Row – 100 3×12

Dips – 44 3×12

Back Ext Hold 25 plate at chest – 25 3×12

*All done in superset – 2min or so between sets

Session 2 

Airdyne – x10min light

TGU – 53 x1 (right rd 1, left rd 2…)

Single Arm KB Swing – 53 x10 (same as TGU)

Belted Sled Drag – 115 x40yd forward

Belted Sled Drag – 115 x40yd backwards

Push Up – x10

Ring Row – x10

*Went through them 1 after another for 10 rounds. (Approx 55min)

Belted KB March – 53 x5min

gs