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)

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Ankle Strap Sled Drag
45lb x5min

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Upper Body Sled Drag
45lb x5min

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Hang 3x30sec

Deadbug w/ Yoga Block 3×8

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

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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

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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

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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

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

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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

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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

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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

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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

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KB Swing
106 5×10
*Rest around 60-90sec

—

Reverse Sled Drag
280 8x20yd
*45-60sec rest

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10/2 – GreenStrengthIV Training Log

This begins week 3 of my ladder program mumbo jumbo. Each week I have added 20lbs on the squats, and 10lbs on the bench. After this weekI will evaluate the past weeks, and enjoy the next phase to come.

Sunday 10/2

Session 1

Safety Squat Bar Squat (Ladder Program Wk 3 – Hard Day)
105×5, 155×5, 205×3, 255×3,
295 5 ladders of 3 rungs (5-3-2) = 50 total reps
—

Axle Bar Close Grip Bench Press (Ladder Program Wk 3 – Hard Day)
60×5, 110×5, 160×5, 210×3
230 5 ladders of 3 rungs (5-3-2) = 50 total reps

—

Safety Squat Bar Speed Squats
235 5×3

Axle Bar Bench Speed Press
185 5×3

*60sec rest between each set – Exercises alternated each min

—

Chain Loaded Step Up
40lb Chain 4×6

Dips
53lb 4×8

Tactical Pull Up
14lb 4×5

—

Belt Squat Walk
150lb 3x1min (60sec rest)

Session 2

Band 4-Way Neck
Red Band 2×15/each direction
Stability Ball Stir The Pot
2×10/10

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Belted Sled Drag + 5lb Ankle weights & 2.5lb wrist weights
90lb x33min (8 trips of 4oyd forward, backward, lateral karaoke)
—

50lb Weighted Vest Walk + 5lb ankle weights & 2.5lb wrist weights
20min

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Airdyne x10min light spin – Kept ankle & Wrist weights on
—

Prone on bench ankle weight leg curl & wrist weight reverse fly
Alternated back and forth for 5×20 curls, 5×10 fly

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9/29 – GreenStrengthIV Training Log

Thursday 9/29

Session 1

Safety Squat Bar Squat (Ladder Program – Wk 2 Medium Day)
105×5, 155×5, 205×5, 255×3
275 4 ladders of 3 rungs (5-3-2) = 40 total reps

—

Axle Bar Close Grip Bench Press (Ladder Program – Wk 2 Medium Day)
60×5, 110×5, 160×5
220 4 ladders of 3 rungs (5-3-2) = 40 total reps

—

Safety Squat Bar Pause Squats
205 4×3 (2 sec pause)

—

Ring Supine Rows
3×15

Zercher Reverse Lunge
60×6/6
110 2×6/6

—

Safety Squat Bar Loaded Walk
205 3x40yds

Standing Calf Raise
3×20

Russian KB Farmers Walk
DBL 62 3x40yds

Band Palloff Circles
Red Band 3×10/10

—

BJJ Drilling w/ Professor Rader x45min

Session 2

TGU
53 x3/3 (Unbroken)

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Max Power Endurance KB Swing
70 x8 EMOM x20min = 160 total swings

—

Prowler Walk
210 8×20

C2B Strict Pull Up
8×3

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Airdyne Sprint
10cal EMOM x10min

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Belted Sled Drag – Forward, Backwards, Lateral
100 x10min

9/26 – GreenStrengthIV Training Log

Monday 9/26

Session 1

KB Arm Bar w/ Bent Press
36 2×3/3 preses

—

TGU
53 3×1/1
62 2×1/1

—

KB Single Arm Swing
79 5×10/10 = 100 total (9min)

—

Single Arm KB Press Ladder
62 x5-4-3-2-1
62 x4-3-2-1
62 x3-2-1
70 x2 79×1
79 x1
*All sets unbroken
(35 total presses per arm)

CTB Tactical Pull Up
5x 3-3 = 30 total

—

Belted Sled Drag Forward & Backwards
110 x15min

GreenStrength Food was definitely consumed before this second session.

Session 2

Belted Sled Drag Forward – 2x40yd & Backward x40yd
Single Leg Deadlift – 2×5/5

—

Belt Squat + Belt Squat Goodmorning
150 x8 squat x8 goodmorning
150 + 26 3×8/8

—

Sumo Deadlift (Wk 2 – Hard Day)
365 8×1 (60sec rest)

Then conventional pulls
365 3×5

—

Axle Bar Military Press (split stance)
60×8
110×8
120×8
125×8
130×8
135×8

T-Bar Neutral Grip Bent Row
25×15
50×15
75×15
100×15
125 2×15

—

Dips
45 4×10

Prone Incline KB Scap Shrug
62 4×12

Ring Supine Row
3×12

—

Axle Bar Curl
60 2×10

DB Side Raise
15 2×15

Band Pull Apart
Black Band 2×15

—

KB Swing
106 2×10
106 2×15

DBL KB Farmers Walk
88 4x40yds
*Little rest if any between superset and very small rest between each round

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9/24 & 9/25 – GreenStrengthIV Training Log

Saturday 9/24

Session 1 

This was a recovery day and post Alice In Chains show the night before. Needless to say recovery action was needed.

Walk x 1hr 45min

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Foot reflexology work done

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Epsom Salt bath

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FOOD FOOD FOOD – CARBS CARBS CARBS

___________________________________________________________________________

Sunday 9/25

Session 1 

Safety Squat Bar Squat (Ladder Program – Wk 2 Hard Day)
105×5, 155×5, 205×5, 255×3
275 5 ladders of 3 rungs (5-3-2) = 50 total reps

—

Axle Bar Close Grip Bench Press (Ladder Program – Wk 2 Hard Day)
60×5, 110×5, 160×5
220 5 ladders of 3 rungs (5-3-2) = 50 total reps

—

Safety Squat Bar Cyclist Squat (Heels Elevated On 35lb Bumper)
205 3×6

Neutral Grip DB Incline Bench Press
60 3×10

Band Face Pull
Orange Band 3×12

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Ab Wheel
2×10

Back Ext
35 plate on chest 2×10

—

Airdyne Sprint
10cal at top of each min x5min

Session 2 

KB Max Power Swings
70 EMOM x20min
-Min 1-5 x5
-Min 6-10 x6
-Min 11-15 x7
-Min 16-20 x10
140 total swings

—

50lb Weighted Vest Walk Outside x45min

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A few minutes of light stretches to finish up

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