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

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

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

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

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

Accepting Remote Programing Applicants. Contact me in the form bellow!

Try out the ONNIT products by clicking the image below!

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9/30 – GreenStrengthIV Training Log

Friday 9/30

Session 1

Belt Squat + Belt Goodmorning
150 3×10+10

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

9/28 – 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

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

IMG_1104

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

Send me questions in the form below. Happy to help however I can!

9/27 – GreenStrengthIV Training Log

Tuesday 9/27

Session 1

Safety Squat Bar Squat (Ladder Program – Wk 2 Light Day)
105×5, 155×5, 205×5, 255×3
275 3 ladders of 3 rungs (5-3-2) = 30 total reps

Then

Safety Squat Bar Squat (Slow tempo – slight pause)
205 5×3

Axle Bar Close Grip Incline Bench Press (Ladder Program – Wk 2 Light Day)
60×5, 110×5,
160×6
170×6
180×6
190×6
195×6

KB Incline Single Arm Row
53 7×10/10

Prowler March
190 10x20yds

Deficit Push Up
10×10

Chin Up
10×5

*All done in a circuit. Little to no rest

Airdyne Sprint
10cal at top of each min x8min

20140514-080504.jpg

So very true…

Session 2 

KB Max Power Swings
70 x8 EMOM x20min
160 total swings

Belted Sled Drag – Forward, Backward, Lateral
100 x30min

Weighted Vest Walk
50 x15min

Hanging Knee Raise
5×6

Need a change in routine or some guidance and direction? Feel free to contact me below..

 

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

9/16 – GreenStrengthIV Training Log

Friday 9/16

Session 1

TGU

70 x5/5

“Right of Passage” C&P (Day 3 of 3)

70 5 ladders of 4 rungs (4-3-2-1) = 50 total presses per arm

Variety Neutral Grip Pull Ups

5 ladders of 4 rungs (4-3-2-1) = 50 total pull ups

Single Arm KB Swing

70 x 5/5, 5/5, 5/5, 5/5, 5/5, 5/5, 5/5, 5/5, 5/5, 5/5 = 100 total

Single Arm KB Farmers Walk

53 2x1min each side – no rest/back to back

Session 2

Spider Cambered Bar Back Squat (Day 3 of 3)

260 10×3 (approx 60-90sec rest)

Spider Cambered Bar Cyclist Back Squat – Heels on bumper 25

120×8, 170×8,

200 3×8

Dimel Deadlifts

185 3×12

Pyramid Deadlift

150 3×8

*Rest about 30sec between each – a few minutes between sets

Prowler Sprint

140 5x20yd

DBL KB Farmers Walk

88’s 3x40yd

Airdyne

5x10cal

*all done in superset – rest about 2-3min between each set

Sled Drag

90 x10min