9/24 & 9/25 – GreenStrengthIV Training Log

Saturday 9/24

Session 1 

This was a recovery day and post Alice In Chains show the night before. Needless to say recovery action was needed.

Walk x 1hr 45min

Foot reflexology work done

Epsom Salt bath

FOOD FOOD FOOD – CARBS CARBS CARBS

___________________________________________________________________________

Pavel and I

Sunday 9/25

Session 1 

Safety Squat Bar Squat (Ladder Program – Wk 2 Hard Day)
105×5, 155×5, 205×5, 255×3
275 5 ladders of 3 rungs (5-3-2) = 50 total reps

Axle Bar Close Grip Bench Press (Ladder Program – Wk 2 Hard Day)
60×5, 110×5, 160×5
220 5 ladders of 3 rungs (5-3-2) = 50 total reps

Safety Squat Bar Cyclist Squat (Heels Elevated On 35lb Bumper)
205 3×6

Neutral Grip DB Incline Bench Press
60 3×10

Band Face Pull
Orange Band 3×12

Ab Wheel
2×10

Back Ext
35 plate on chest 2×10

Airdyne Sprint
10cal at top of each min x5min

Session 2 

KB Max Power Swings
70 EMOM x20min
-Min 1-5 x5
-Min 6-10 x6
-Min 11-15 x7
-Min 16-20 x10
140 total swings

50lb Weighted Vest Walk Outside x45min

A few minutes of light stretches to finish up

Need help designing a training routine? Looking for coaching? Feel free to give me a shout below!

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!

 

9/22 – GreenStrengthIV Training Log

Thursday 9/22

Session 1

TGU
53 x2/2 (alternating)
53 x3/3 (Unbroken)

KB Swing – 53 4×25

Walk outside – x45min

img_2050
Session 2 was fueled by none other that some delicious black coffee and of course my alpha brain from Onnit. Try it out for yourself HERE! 

Session 2

KB Arm Bar – 36 x1/1

Safety Squat Bar Squat (Ladder Program – Wk 1 Medium Day)
105×5, 155×5, 205×5
255 4 ladders of 3 rungs (5-3-2) = 40 total reps

Safety Squat Bar Squat
205 3×5 (30sec rest between sets)

Axle Bar Close Grip Incline Bench Press (Ladder Program – Wk 1 Medium Day)
60×5, 110×5, 160×5
210 4 ladders of 3 rungs (5-3-2) = 40 total reps

Fat V-Handle T-Bar Row
100 4×15

KB Hack Squat – 53 3×12 (Heels elevated on 100lb plate)
Incline DB Tate Press – 40 3×12
Band Face Pull – Black Band 3×12

Prowler Sprint
200 (added on prowler) 10 x20yds (Every 2min on clock)

Belted Sled Drag Forward and Backward – 95 x20min

Questions? Feel free to reach out below!

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!

9/19 – GreenStrengthIV Training Log

Monday 9/19

Session 1 

KB Arm Bar – 36 x1/1

Upper Body Various Exercise Sled Drag – 45 x10min

Max Power Endurance KB Swing – 70 x5 EMOM x20min = 100 total swings

KB Windmill

44 x3/3

53 x3/3

62 2×3/3

Battling Ropes – 8×20 sec on / 40 sec off

Upper Body Various Exercise Sled Drag – 45 x10min

onnit

Session 2

Belt Squat

150 x8

150 + 36 goblet 3×8

Sumo Deadlift (Wk 1 – Hard Day)

345 8×1 (60sec rest)

Then Conventional Pulls

345 2×5

KB C&P Ladder

70 3x 4-3-3 = 30 total presses side

Pull Up Neutral Grip Ladder

18 3x 4-3-3 = 30 total pull ups

KB Swing – 106 5×10

Seated Sea Saw KB Press – 36 1×10/10, 44 2×10/10

Sumo DBL KB Row – 62 3×10

DB Bent OVer Reverse Fly – 10 1×15, 15 2×15

Thumbless Barbell Reverse Curl – 3×10

*All done in a superset

Russian Farmers Walk – 44 2x1min

Calf Raise f/ 2×4 – toes forward 1×20, toes turned in 1×20

Single Arm Lateral Sled Drag – 70 x5min

Questions? Contact me on the form below!

9/18 – GreenStrengthIV Training Log

Sunday 9/19

Starting a 4 week phase today. I will post the details of the training out all together in another post. The goals for this 4 weeks are to

  1. Overfeed – With mainly real “one ingredient” foods. Carbs, and calories will be increased from usual.
  2. Gain Weight – My body needs a break and some added weight and caloric splurge will do wonders for me overall. Plus its essential for what some call “Gainz”.
  3. Increase Strength – It’s time to lay a new foundation and path towards some increased raw strength.

Session 1

Safety Squat Bar Back Squat (Ladder Program – Wk 1 Hard Day)

105×5, 155×5, 205×5

255 5 ladders of 3 rungs (5-3-2) = 50 total reps (23min total)

*Rest was about 30sec between rungs and 2-3 min between ladder sets.

Axle Bar Close Grip Bench Press (Ladder Program – Wk 1 Hard Day

60×5, 110×5, 160×5

210 5 ladders of 3 rungs (5-3-2) = 50 total reps (18min total)

*Rest was about 30sec between rungs and 2min between ladder sets

T-Bar Neitral Grip Row – 100 3×12

Dips – 44 3×12

Back Ext Hold 25 plate at chest – 25 3×12

*All done in superset – 2min or so between sets

Session 2 

Airdyne – x10min light

TGU – 53 x1 (right rd 1, left rd 2…)

Single Arm KB Swing – 53 x10 (same as TGU)

Belted Sled Drag – 115 x40yd forward

Belted Sled Drag – 115 x40yd backwards

Push Up – x10

Ring Row – x10

*Went through them 1 after another for 10 rounds. (Approx 55min)

Belted KB March – 53 x5min

gs