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)

Ankle Strap Sled Drag
45lb x5min

Upper Body Sled Drag
45lb x5min

Hang 3x30sec

Deadbug w/ Yoga Block 3×8

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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

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

Available for Remote Coaching and Programming. Contact me in the form below!

 

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

9/27 – 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

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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..

 

9/23 – GreenStrengthIV Training Log

Friday 9/23

Today was a single session day because my good friend Marc Howard and I went to Alice In Chains for the 3rd time together. Here we are pre-show floating around people watching!

aic-marc-luke

Session 1

Max Power Endurance KB Swing – 70 x5 EMOM x15min = 75 total swings

Belt Squat
150 x15
150+26 KB 3×15

Sumo Deadlift (Wk 1 – Light Day)
325 12×1 (60sec rest)

Then

Conventional Deficit Deadlift (off 35lb Bumper plate)
325 3×5


KB Single Arm Press Ladder
1x 62 x3R/3L – 70 x2R/2L – 79 x1R/1L
1x 53 x4R/4L – 62 x3R/3L – 70 x2R/2L – 79 x1R/1L
1x 44 x5R/5L – 53 x4R/4L – 62 x3R/3L – 70 x2R/2L – 79 x1R/1L
*Set bells down between each rung – Rest about 60sec between sets

BW Circuit – All Back to back – 2 total rounds
Wide Grip Pull Ups x8, x7
Medium Grip Pull Ups x4, x4
Wide Grip Neutral Grip Pull Ups x3, x4
Close Grip Neutral Grip Pull Ups x3, x4
Dips x15, x15
Feet Elevated Wide Stance Push Ups x15, x15
Feet Elevated Push Up x10, x10
Push Up x10, x7
Hanging Knee Raise x15, x15

KB Swing – 106 5×10

Russian Farmers Walk – 62 2x1min
Standing Calf Raise  – 2×20

Belted Sled Drag – 100 x20min

Any questions? Give me a shout below!

 

9/21 – GreenStrengthIV Training Log

Wednesday 9/21

Today was a very good day for very small – yet powerful things. I was a little tired and down upon rising this morning and definitely wasn’t looking forward to going in at 6am. But once i arrived and spent some time around a few very uplifting people my mood, energy, and drive to make the day good was boosted. Hmm.. Could have also been that french pressed coffee  🙂

Session 1

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

Belted Sled Drag – 70 x15min

Then

Upper Body Various Exercise Sled Drag – 45 x10min

BJJ Lovato Curriculum Review w/ Coach Greg and Coach Dylan. 60+ Min

bottoms-up-kb-pic

Session 2 

Belt Squat
150 x12
150 + 20lbs Chain x12
150 + 40lbs Chain x12
150 + 60lbs Chain x12

Sumo Deadlift (Wk 1 – Medium Day)
335 10×1 (60sec rest)

Then

Conventional Deficit Deadlift (off 25lb Bumper plate)
335 2×5

KB C&P Ladder
70 1 x5-4-3-2-1 (Rested bell between rungs)
70 1 x4-3-2-1 (rested bell between rungs)
70 3 x3-2-1 (Unbroken)

Pull Up Neutral Grip Ladder
18 1 x5-4-3-2-1
18 1 x4-3-2-1
18 3 x3-2-1

KB Swing
106 5×10

KB Hammer Curl – 14 3×12
KB Hammer Grip Lateral Front Raise – 14 3×12
KB Shrug – 79 3×12

Russian Farmers Walk – 53 2x1min
Seated KB Dorsiflexion – 18 2×10/side

BJJ Light Rolling (Practicing) x40 straight min

Airdyne x30min (250cal)
*This was done immediately after the continuous rolling

Looking for a change in your routine? Need help with a program or nutritional guidance? Feel free to give me a shout below!

Sessions enhanced by Alpha Brain. Click on the picture below and try it out for yourself.

onnit-alpha-brain

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