Im currently 2 weeks into a 4 week plan. This plan was to attack some volume as well as add some bodyweight. My body is/was in need of turning a blind eye towards some of the things I’ve been experimenting with over the last year or so. That said I am 10 days in and up 11.2lbs so far. I don’t expect the gain in weight to keep coming on as it did the first week. Things are stabilizing out a bit – but recovery and energy are much better. So far all is going good.
KB Single Arm Press (Ladder Fashion – All Unbroken)
53 x5-3-2 = 10 per arm
62 x4-3-2-1 = 10 per arm
70 x3-2-1 = 6 per arm
70 x2-1 = 3 per arm
79 x2-1 = 3 per arm
88 2×1/1 = 2 per arm
(34 per arm total presses)
Tactical C2B Pull Ups
10×3 = 30 total
KB Single Arm Swing
70 5×10/10 – Done in about 6min
BJJ Lesson with Professor Rader x45-60min
My professor – My friend – My GreenStrength Savage Athlete
Belt Squat + Belt Squat Goodmorning
150 x10 squat x10 goodmorning
150 + 20 Chain around Neck 3×8/8
Today was a very good day for very small – yet powerful things. I was a little tired and down upon rising this morning and definitely wasn’t looking forward to going in at 6am. But once i arrived and spent some time around a few very uplifting people my mood, energy, and drive to make the day good was boosted. Hmm.. Could have also been that french pressed coffee 🙂
Max Power Endurance KB Swing – 70 x5 EMOM x20min = 100 total swings
Belted Sled Drag – 70 x15min
Upper Body Various Exercise Sled Drag – 45 x10min
BJJ Lovato Curriculum Review w/ Coach Greg and Coach Dylan. 60+ Min
Obtaining a stronger midsection takes consistent practice, with sound technique, and a solid plan. Good news is I am giving you a solid plan for free right here! As with all exercises, I advise you to dig into each one and really learn how the movements are executed. Using the correct movement and applying the correct tension/relaxation is key – this is what then makes practice so important. The end result is a solid, chiseled, thick midsection like that of a greek god. Give it a go for 1 to 3 sessions a week for 3 to 4 weeks and report back to me with your results.
If you really want to get into this stuff, I’m available for a private where we could delve deep into this topic. I assure you that taking the time to learn how to move your body properly will change your numbers…on the scales, in your lifts, in your posture, and in your blood work.
-TGU Roll To Elbow x3/3
-Hanging Straight Leg Raise x5 (I actually suggest using the elbow straps and really compress your center)
-Janda Sit Up x5 (Slowly lower each eccentric).. FYI – It’s important to understand what your doing in the Janda Sit Up. Assume the standard bent-knee crunch position while your partner, a band, or your pavelizer (Pavel’s Product) holds your legs just below the calves. This hand position is the secret to Janda sit-ups. Your feet should remain in contact with the floor at all times during the movement, and the knees should be flexed no more than 90 degrees. Fold you hands across your chest, inhale, and slowly sit up while applying steady pressure against your partner’s hands with your legs. Stop when the tension in the abs is about to drop off (around halfway up) and exhale at the top of the movement. Inhale again and lower yourself all the way to the floor, pushing against your partner’s hands the whole time. Relax for a second, then repeat.
Simple, tough, and time-tested proven. If you add this in with your deadlifts, chin ups, presses, squats, swings, and couple that with a belly constantly full of REAL FOOD, fruits, veggies, grassfed meats, nuts/seeds, sweet potatoes you my friend will be ‘strong like bull’.
This is predominately for my grapplers but everyone can benefit from good grip training. Here is a simple #GreenStrength way of adding some active rest into a 20min kettlebell every minute on the minute workout (EMOM).
Place two heavy kettlbells by your side and wrap towels around the handle of each bell. During the rest portion of your remanding minute hold the bells in a farmers walk fashion by the towels. You can add in small movement both forward, backwards, and lateral. After this workout you will feel you grip, forearms, biceps, lats, and you’ll be exhausted from using tons more motor units in the process.