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

9/28 – 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

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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..

 

9/19 – 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

Questions? Contact me on the form below!

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