9/22 – GreenStrengthIV Training Log

Thursday 9/22

Session 1

TGU
53 x2/2 (alternating)
53 x3/3 (Unbroken)

KB Swing – 53 4×25

Walk outside – x45min

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Session 2 was fueled by none other that some delicious black coffee and of course my alpha brain from Onnit. Try it out for yourself HERE! 

Session 2

KB Arm Bar – 36 x1/1

Safety Squat Bar Squat (Ladder Program – Wk 1 Medium Day)
105×5, 155×5, 205×5
255 4 ladders of 3 rungs (5-3-2) = 40 total reps

Safety Squat Bar Squat
205 3×5 (30sec rest between sets)

Axle Bar Close Grip Incline Bench Press (Ladder Program – Wk 1 Medium Day)
60×5, 110×5, 160×5
210 4 ladders of 3 rungs (5-3-2) = 40 total reps

Fat V-Handle T-Bar Row
100 4×15

KB Hack Squat – 53 3×12 (Heels elevated on 100lb plate)
Incline DB Tate Press – 40 3×12
Band Face Pull – Black Band 3×12

Prowler Sprint
200 (added on prowler) 10 x20yds (Every 2min on clock)

Belted Sled Drag Forward and Backward – 95 x20min

Questions? Feel free to reach out below!

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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

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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!

Vince Anello (Deadlift King) Used Green Strength Principles

Vince

 

Above is Vince Anello deadlifting some serious weight. One thing i’ve read that is very rare today (and is discussed in this interview here) is how Vince trained his deadlift. New trainees as well as many experienced lifters seemingly never value the eccentric portion of the deadlift. I myself have made the eccentric portion of the Deadlift a principle in my Green Strength Philosophy and it has allowed me to pull 3.2 times my bodyweight. I use the 80/20 rule in this position and think that 80% of your deadlift training should have a focussed eccentric and not a drop, or fast set down. “Well I deadlift 600+ pounds and it’s impossible to lower it with a controlled tempo”… Okay, well if it’s not lowered with control its not a counted lift. But this is just my opinion. Check out the interview with Vince and you’ll see this man valued the eccentric portion of the lift so much he trained a lot with the eccentric portion first, followed by concentric. These are some great things to try if your stuck in a deadlift rut!

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