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!

9/16 – 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

9/15 – GreenStrengthIV Training Log

 

Thursday 9/15
Greenstrength meal

 

 

 

 

 

 

 

Session 1 (9:30am)

Sumo Deadlift (Day 2 of 2) – Following Rule of 10

135×3, 225×2, 315×1

335 10×1 (approx40-60sec rest)

Axle Bar Close Grip Bench Press

100×5, 150×5

200 10×5

Superset with T-Bar Neutral Grip Rows

75 12×10

(Rest was around 2min between each Press set)

Axle Bar Skull Crusher/Tate Press Variation

100 3×10

Belt Squat (Added bumper 45lb plates for extra depth)

150 3×12

Russian KB Farmers Walk

DBL 36 2x1min

Incline Trap 3 Raise

2.5 2×8

Session 2 (4pm)

TGU

53 x3/3 unbroken/1 side all through,

53 2×1/1

Single Arm Swing

53 x10/10, 10/10, 10/10, 10/10, 10/10 = 100 total in 4min 20sec

GTG KB Press (Day 2 of 2)

All presses done bottoms up

36 x 2 ladders of 4 rungs (4-3-2-1)

36 x4/4, 44×3/3, 44×2/2, 53×1/1 (done in ladder style – sit down to switch)

36 x6/6, 44×3/3, 53×1/1 (same as above)

36×7/7, 44×2/2, 53×1/1 (same as above)

All ladder set = 50 total presses per arm

Neutral Grip Pull Ups Ladder

18 on foot 5×4-3-3 = 50 total

Row Sprint

200m x5

  1. 34.8 1:27.0/500m 38/sm
  2. 34.1 1:25.2/500m 38/sm
  3. 34.3 1:25.7/500m 36/sm
  4. 34.0 1:25/500 38/sm
  5. 34.3 1:25.7/500m 38/sm

Belted Sled Drag Forwards and Backwards

90 x10min

Back ext

2×10

Ab Wheel

2×10

Green Strength Play Sessions 12-9-15 | Thought & Tip For The Day

Tuesday I made it back to Sandridge for my Kettlebell Class after just returning from Oregon just 12 hours earlier. Sucked down a nice coffee and muscled up the energy to practice some skills.

5 rounds

A- Kettlebell Swing – 70# x10

B- Handstand Push Up + Handstand Hold – x5 + Hold as long as possible

(I was pumped because my shoulder stability felt better on my right side, I really focussed on the position of my palm in the floor, as well as keeping my “screw” strong)

3 rounds

A- One Arm Chin Up – Rd 1 x3/3, Rd 2 2/2, Rd 3 1/1

(I use the opposite arm out long acting as a tiny bit of help or a ton depending on your effort as my progression)

B- Push Up Rd 1 x20, Rd 2 x15, Rd 3 x10

(Be strict, tense your body, fire your quads, gluteus, compress trunk)

1 Round

A- Finger Only Chin Ups x5

(slow, pause, own it!)

I usually open up all my play sessions with the Green Strength Mobility Hack warm up. This is currently top secret info only for the Green Strength Savages. Patience, and I will share sooner or later!

Oregon Cliff Hike

A few hours later after some amazing chicken thighs, over easy eggs, and loads of green veggies, I made it to the Green Strength HQ in time to get some play in. My session is a Master Dan John “Easy Strength” Hybrid that I formulated.

1a- Safety Squat Bar Squat (always deep, always a pause, always a slow eccentric)

105×5, 155×5, 205×5, 225×5, 255×5, 285×5

1b- Close Grip Bench Press (butt on bench, shoulders into bench at all times, pause on chest, slow eccentrics always)

95×5, 115×5, 135×5, 165×5, 185×5, 205×5

1c- Standing Band/Stick Straight Arm Pulldown

6×12

2a- Kettlebell Two Hand Swing 106# 3×10

2b- Double Kettlebell Rack Walk 62# 3x150ft

2c- Sled Drag Forward 145# 3x150ft

2d- Sled Drag Backwards 145# 3x150ft

2e- Landmine Standing Twists 35# 3×10/10

The stimulation after this session was perfect and just about enough for the day. However the prowler is back in effect at HQ, so I rested 15min, drank some water, then manned up and did 5x150ft sprint with a 45# on each side of the prowler. I did all 5 in under 5 minute so it was kinda like an OMEM type of deal.

Last but not least 25min of additional BJJ drilling (mainly going through the things professor Nate went over in class at Adamson Brothers Jiu-Jitsu Academy in Seaside Oregon) and the Green Strength Savage Day was complete!

Nate Face Bjj

One thing I did learn today was that everything is built around emotion, feeling, belief etc. Keeping your mind clear and happy of negativity propels one through life (training, work, driving, grieving) HEALTHILY. The answer I hear all to often is “I want to get healthy,” yet they suffer doing it? Health comes with happiness – NOT – the other way around!

***Please don’t forget about our Yoga Class at the Green Strength HQ every WED 7pm, and SUN 3pm. It’s only $10 to drop in and I promise your body will love it. This is an all levels class that focuses on the individual in the now.

***Tip of the day: Increase your healthy fats by adding MCT Oil into your life. If you haven’t heard MCT Oil is very healthy and our bodies thrive when we consume it. MCT Oil gives you fast energy, helps maintain healthy cholesterol levels, increases your ability to absorb nutrients, protects the immune system, and can even have a thermogenic effect if the previous mentioned isn’t good enough. I use Onnit’s Brand, I enjoy the quality and the companies products. You can start by adding a tablespoon daily on a salad, over your veggies, in a shake, tea, or coffee. The point is you just have to be consistent daily with it like everything else. Click on the link below and check it out!

Onnit MCT Oil
Oss, Namaste, In Strength, Peace Out!

Lucius C. Tirey IV

Weak Patterns | Perfect Practice Is Needed…

Here is a great post on www.strengthsenei.com – Click to read entire article

I wanted to post a few lines from this article as I feel it answers a ton of questions. I know for fact many of my guys are going to really understand why I always talk about being mindful during training, and the major differences between what I/We/#Greenstrength and others. Again, we do the same exercises, same correctives, same food choices as everyone else blah blah – the difference is we mindfully encourage our you to search for the ‘perfect practice’ as mentioned below. So enjoy and let these lines sink in and you’ll understand one of the many #Greenstrength differences from the rest of the modern fitness world.

“Just for a second, let’s say your athlete presents with postural imbalances. His right shoulder is low, his pelvis is rotated and his left knee buckles in.

Considering that an individual’s postural response is involuntary, in that context, performing corrective exercises means compensation will be a component of every repetition.

Performing a corrective exercise incorrectly does not make much sense. As they say, practice does not make perfect, perfect practice makes perfect.

Proprioception is derived from the muscle’s capacity to inform the nervous system where a limb is at all times. When muscles are shortened and some are lengthened as a result of these postural imbalances, the sensitivity of the muscle receptors decreases. This results in a loss of feedback for where the limbs are positioned. This is what a reduction in proprioception comes down to.

Less proprioception = less sensation = less performance! It’s very difficult to control and move what you don’t feel.”

Be Mindful in your practice and movement! 

Lucius C. Tirey IV