9/20 – GreenStrengthIV Training Log

Tuesday 9/20

Session 1

Bretzel, Croc Breathe, KB Arm Bar, Frog Rocks…

Prowler Walk – 90 x40yd
TGU – 53 x1/1
*8 Rounds

Hanging Leg Raise – 3×5

KB Swing
53 Two Hand 2×25
53 Single Arm 5×5/5
*Short rest

Second session as always was primed and enhanced with some Alpha Brain from Onnit. I stand behind this product and use it almost daily. Click the photo to check it out for yourself. 

onnit

Session 2 

Safety Squat Bar Squat (Ladder Program – Wk 1 Light Day)
105×5, 155×5, 205×5
255 3 ladders of 3 rungs (5-3-2) = 30 total reps

Safety Squat Bar Pause Squat
205 5×2

Axle Bar Close Grip Incline Bench Press (Wk 1 Light Day)
60×5, 110×5
160 x6, 170 x6, 180 x6, 190 2×6

Single Arm KB Row
106 5×6/6

Bulgarian Split Squat – DBL 44 KB 3×8/8
Ring Band Resisted Push Up – Red Band 3×12
Band Standing Lat Pullover – Orange Band 3×20

Airdyne Sprints – 10cal EMOM x1omin
*All sprints under 10sec

Belted Sled Drag Forward and Backwards – 125 x10min

My face after the airdyne today.

clown monkey

Have any questions? Contact me below!

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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!

ele