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.

lt-treehike

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

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


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

Questions? Shoot them to me in the form below!

onnit-alpha-brain

 

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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!

 

9/15 – 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 Training Week For Your Viewing Pleasure

Building a solid base is key in BJJ as I am learning more and more about each day. However the base in strength and conditioning is equally the same as far as importance. Strength is a skill, a mastery of tension – movement, and should be expressed whenever – wherever with aesthetically pleasing form. Here is my last weeks training and keep this in mind…

-was I sore? Yes, but my movement was on point so it was muscular soreness in the correct area.

-did I foam roll? Rarely, I believe its a nice placebo effect but the real warm up comes from joint mobility.

-did I use #herbalife 24 series? Ummm NO. My body is something I respect so I put real food and nutrients in it.

-were my workouts exhausting and leaving me feeling like I was in the finals of the crossfit games? Never, I managed fatigue. That is a skill in itself just like strength.

-was this my only exercise? No, I trained BJJ 3 days, and most every day did at least 100 extra swings, handstands, pull ups crawling, cross crawls, etc. I “grease the groove” throughout the day.

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Day 1 – Sunday

1- Deadlift 415lb 12×1 (60sec rest)

2- Green Strength Special Deadlift 415lbs 3×1

3- Heavy Kettlebell Single Arm Rows 5×3-5/arm w/ 106lb & 150lb

4- 10 Rounds of

-5 Handstand Push Ups from deficit

-5 150lb KB Swings

-5 18lb Tactical Pull Ups

5- 10×10 Power Swing 53lbs

 

Day 2 – Monday

1- Squat Safety Squat Bar 6×2 275lbs

2- Bench Press Close Grip 6×2 225lbs

3- SSB Squat 3×8 215lbs

4- Close Grip Bench 3×8 185lbs

5- 10×10 Power Swings 70lbs

 

Day 3 – Tuesday

1- Deadlift 425 10×1 (60sec rest)

2- Green Strength Special Deadlift 3×1 425lbs

3- Barbell Rows 225lbs 5×3

4- Military Press 175 3×3

5- 8 Rounds of

-5 HSPU

-5 26lb Pull Ups

-5 150lb KB Swing

-5 80lb Ball Shoulders

 

Day 4 – Wednesday

1- Squat Safety Squat Bar 6×6 275lbs

2- Bench Press Close Grip 6×6 225lbs

3- Safety Squat Bar Pause squats 10x various reps (1-3). When did singles paused for close to 10sec, 6 for doubles, 4 for tripes

4- 4 Rounds of

-25 BW Squats

-10 Janda Sit Ups

-25 Ring Push Ups

 

Day 5 – Thursday

1- Deadlift 435 10×1 (60sec rest)

2- Single Arm Deadlift 10×1/hand 203lb Bell

3- 8 Rounds of

-5 HSPU

-5 18lb Chin Ups

-5 80lb Med Ball Shoulders

-5 Beast Swings

 

Day 6 – Friday

1- Safety Squat Bar Squat 6×2 275lbs

2- Close Grip Bench 6×2 225lbs

3- DBL Kettlebell Front Squat 4×8 70lbs

4- DBL Kettlebell Press 4×8 62lbs

5- TGU 5/side 53lbs

6- 50 Rope Pull Ups

7- 1hr Walk through downtown OKC and H&8th.

foodrenegadefist_150

Well there you have it, a week in the training life of me. As a bonus I am going to list my two go-to meals.

1- Steak and Eggs

-10oz Grassfed Steak (fattier the better)

-8 Eggs (Whole)

-Peppers and Mushrooms mixed in eggs

-Cook it all in grassed butter

YUM!

2- Green Strength Stir Fry 

-1lb REAL CHICKEN BREAST

-3-4 stalks of broccoli mixed with peppers, mushrooms, sprouts (anything veggie), cooked in grassed butter

-2 cup of white rice or cilantro and lime rice from whole foods.

-1 large avocado

-Pico de Gallo

-Stir Fry it all up with the butter an mix it all together in a LARGE bowl.

There ya go!

Got Any Questions? Let me know!