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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9/29 – GreenStrengthIV Training Log

Thursday 9/29

Session 1

Safety Squat Bar Squat (Ladder Program – Wk 2 Medium Day)
105×5, 155×5, 205×5, 255×3
275 4 ladders of 3 rungs (5-3-2) = 40 total reps

Axle Bar Close Grip Bench Press (Ladder Program – Wk 2 Medium Day)
60×5, 110×5, 160×5
220 4 ladders of 3 rungs (5-3-2) = 40 total reps

Safety Squat Bar Pause Squats
205 4×3 (2 sec pause)

Ring Supine Rows
3×15

Zercher Reverse Lunge
60×6/6
110 2×6/6

Safety Squat Bar Loaded Walk
205 3x40yds

Standing Calf Raise
3×20

Russian KB Farmers Walk
DBL 62 3x40yds

Band Palloff Circles
Red Band 3×10/10

BJJ Drilling w/ Professor Rader x45min

marley monkey

Session 2

TGU
53 x3/3 (Unbroken)

Max Power Endurance KB Swing
70 x8 EMOM x20min = 160 total swings

Prowler Walk
210 8×20

C2B Strict Pull Up
8×3

Airdyne Sprint
10cal EMOM x10min

Belted Sled Drag – Forward, Backwards, Lateral
100 x10min

9/28 – GreenStrengthIV Training Log

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.

Wednesday 9/28

Session 1

TGU
53 3×1/1
70 x1/1
88 x1/1

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

IMG_1104

My professor – My friend – My GreenStrength Savage Athlete  

Justin Rader

Session 2

Belt Squat + Belt Squat Goodmorning
150 x10 squat x10 goodmorning
150 + 20 Chain around Neck 3×8/8

Sumo Deadlift (Wk 2 – Medium Day)
355 10×1 (60sec rest)

Then deficit conventional pulls (25lb bumper plate)
355 3×5

Split Stance Behind The Neck Axle Bar Press + Military Press
60 x8/8
90 x6/6
110 3×6/6

Seated Fat Handle V-Bar Band Row
Green band x15
Green + Orange Band 4×15

Dips
36 3×15, 12, 10

KB Shrug
DBL 88 3×15

Split Stance Standing DB Arnold Press
25 3×15

KB Handle Curl
36 2×10

Rope Tricep Extension
2×10

KB Swing
106 2×10, 2×15

Upper Body Sled Drag (Various Exercises)
45 x15min

Belted Sled Drag (Forward, Backward, Lateral)
100 x30min

Send me questions in the form below. Happy to help however I can!

9/26 – GreenStrengthIV Training Log

Monday 9/26

Session 1

KB Arm Bar w/ Bent Press
36 2×3/3 preses

TGU
53 3×1/1
62 2×1/1

KB Single Arm Swing
79 5×10/10 = 100 total (9min)

Single Arm KB Press Ladder
62 x5-4-3-2-1
62 x4-3-2-1
62 x3-2-1
70 x2 79×1
79 x1
*All sets unbroken
(35 total presses per arm)

CTB Tactical Pull Up
5x 3-3 = 30 total

Belted Sled Drag Forward & Backwards
110 x15min

Greenstrength meal

GreenStrength Food was definitely consumed before this second session.

Session 2

Belted Sled Drag Forward – 2x40yd & Backward x40yd
Single Leg Deadlift – 2×5/5

Belt Squat + Belt Squat Goodmorning
150 x8 squat x8 goodmorning
150 + 26 3×8/8

Sumo Deadlift (Wk 2 – Hard Day)
365 8×1 (60sec rest)

Then conventional pulls
365 3×5

Axle Bar Military Press (split stance)
60×8
110×8
120×8
125×8
130×8
135×8

T-Bar Neutral Grip Bent Row
25×15
50×15
75×15
100×15
125 2×15

Dips
45 4×10

Prone Incline KB Scap Shrug
62 4×12

Ring Supine Row
3×12

Axle Bar Curl
60 2×10

DB Side Raise
15 2×15

Band Pull Apart
Black Band 2×15

KB Swing
106 2×10
106 2×15

DBL KB Farmers Walk
88 4x40yds
*Little rest if any between superset and very small rest between each round

Try Alpha Brain out before your sessions. Only good things have happened from this inside the GreenStrengthHQ. Click the image below to try it out for yourself.

onnit-image

Contact me below with any questions you may have.