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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Listen to your body dummies….

Yesterday was supposed to be my viking warrior conditioning day as well as some simple and sinister play. However my body just felt different and I seemed to have less motivation. Instead of forcing myself to complete the high intensity work I literally just played for 90min. Tons of crawling, mobility, rolling, and breathing exercises had me so energized I decided to actually train. Here is the kicker. I refused to hit the weights and instead did 5 rounds of the following in order to fully allow my body/mind to recover..

-One Arm Push Up x3/arm

-Pistol x3/leg

-TRX Single Arm Row x5/arm

-Forward Leopard Crawl x10yards

-Backwards Shoulder Crawl with hips elevated x10yards

Moral of the story is you must listen to your body and rest or reduce intensity/load based on how you feel in the current moment. No online program or magazine can bust you through a plateau as fast as managing your own training stress. Be mindful, listen to your body, and train for a specific skill or goal!

Train Smart – Train Mindful

Buddhist Zen KB Logo

I’m Hurt, Banged Up, Overused…On to the next phase.

Last weekend I competed in the TSC and the Texas Five Grappling Tournament. Over the last couple of months I have discovered many things in my body; mainly fascial problems that have lead to asymmetries, that lead to overuse, injuries, etc.. This is common in pretty much everyone we see as we always want to push ourselves rather than build ourselves. I am just as guilty of this and sometimes it takes a moment like this to readjust and proceed forward correctly. With that being said, I went into the TSC with a few goals, and met them with flying colors.

I started Saturday morning at the TSC, weighing in at 186 lbs.

Deadlift – Ultimately this was going to be the moment for my 600lb pull, however I had to be smart and stay within my current limits due to my recent physical condition. I pulled 535lbs very easily. Missed 560 on my 3rd attempt due to a few things but who cares? I stayed smart and didn’t fight, just sat it down – veteran move!

Pull Ups – This was much tougher than I had anticipated, based on the nature of the pull up training I was used to (usually KB weighted pull ups/not for max reps). The metabolic effects of a true dead hang max pull up set are tough. Remember this was no kips and crap like that. I pulled out 20 reps hitting my goal.

Snatch – Again, I had to be smart here with my injuries, especially due to the fact that directly after the competition it would be time to grapple. I allowed myself one set down of the bell towards the end and still snatched 109 reps in 5min.

While this wasn’t my original Elite Class – 600lb Pull and TSC World Champ, I was able to accomplish goals while keeping my ego in check!

FIVE Grappling Texas 2 | www.mikecalimbas.com/BJJ/FIVETEXAS2

Next we jumped in the car and drove 30+ minutes to the grappling tournament where I competed in 3 total matches. The first was a GI match where I lost by points: 5-3. I made the first move and then made the first mistake, and he was able to capitalize.

The second match was against some punk in No-Gi who had no business being out there. His hand fighting tactics were punches, literally. The match was stopped as he was warned to STOP HITTING ME. Once we restarted, I face planted him, took his back, gave him some Rader face choke moves and waited for the ref to see the tap :).

My third match was against a Lovato BJJ teammate of mine for 1st in our division. This match was my favorite part of the day because A- he is tough, B- I have a lot of respect for him, C- I was able to win with a kimura.

This physical challenge was a blast and I highly advise others to set an event, challenge, or goal, and make it a priority. I had goals, accomplished many, spent great time with friends, and deff uplifted my spirits during this weekend. Going after something creates character, strength, and brings fulfillment in life.

So now onto my next phase…. I am going to take the next 3 weeks to do only these things….

-Rocking, Crawling, Neck Nods, Soft Rolls, Myofascial Release Techniques

-Yoga 2 X Week (Wed night, and Sunday with Green Strength’s Budokon teacher)

-Viking Warrior Conditioning 2 X Week

-Simple and Sinister 3 X Week (just practice TGU and keep swings moderate in volume)

-Strength Session 3 X Week – only these movements

*Day 1 – 5 total rounds with 4-5 being top end sets

DBL KB Clean x (2, 3, 5)

DBL KB Press x (2, 3, 5)

DBL KB Front Squat x (2, 3, 5)

Weighted Chin Up x (2, 3, 5)

Pistol x (2, 3, 5)

*Day 2 – 5 Rounds with 4-5 being top sets

DBL KB Swing x5

DBL KB Clean x5

DBL KB Reverse Lunge x5/leg

Single Arm Snatch + Negative of Press on way down x5/side

Weighted Tactical Pull Up x5

*Day 3 – 5 Rounds with 4-5 being top sets

DBL KB Snatch + Negative of press on way down x3

Single KB Press x3/side

KB Renegade Row x3/rows arm

Rack Pulls (below knee) x3

Over Under Grip Pull Up x3/each side

Schedule 

Sun – Viking Conditioning, Yoga

Mon – Day 1 Strength

Tues – Simple and Sinister, Rocking, Crawling, Walking (These can be done everyday – however they are done for sure this day)

Wed – Day 2 Strength, Yoga

Thurs – Viking Conditioning, Simple and Sinister

Fri – Day 3 Strength

Sat – Simple and Sinister

Russian Squat Cycle

Hartle's Gym

Your bigger squat is here!

Week Monday Wednesday Friday
Week 1 80% (6×2) 80% (6×3) 80% (6×2)
Week 2 80% (6×4) 80% (6×2) 80% (6×5)
Week 3 80% (6×2) 80% (6×6) 80% (6×2)
Week 4 85% (5×5) 80% (6×2) 90% (4×4)
Week 5 80% (6×2) 95% (3×3) 80% (6×2)
Week 6 100% (2×2) 80% (6×2) 102-105% (new max)

Simple, Brutal, Effective!

I have always had a lot of success with this program as long as your honest with your max and honest with the integrity of each lift.

Bellow is two variations of assistance exercises I like to pair with this program for best results. Each day is usually started with several goblet squats, and turkish get ups each side as warm up.

Alternate between day A & B each workout.

A- After the main squat is done begin the following 

2a- DBL Kettlebell Reverse Lunge 3×6/leg

2b- DBL Kettlebell Swing 3×10

2c- Hanging Leg Raise 3×10

B- After the main squat is done begin the following 

2a- Barbell Farmers Walk (single arm) 3x1min/side

2b- Barbell RDL 3×6

2c- Ab Wheel 3×10

Simple and effective

 

Have a question about this? Let me know

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