#forging-iron

MON -TUES-WED-THU-FRI NOV 22 2013 -SAT -SUN

NUTRITION QUALITY CLEAN—80/20—OFF

HOURS OF SLEEP 8-10+ 6-8 <5 

STRESS LOW—MED—HIGH

MOOD/ATTITUDE GOOD – OK – BAD

TRAINING: Strength and power focused lower body

Squat: bar x 10 135 x 6 185 x 4 225 x 2 275 x 2 315 x 1 325 x 1 x 4

Paused squats, 2 seconds at parallel, explosive ascent: 225 x 4 235 x 4 x 3

Dimmel deadlifts: 135 x 6 185 x 5 x 5

RDLs: 185 x 8 225 x 8 275 x 5 x 2

MON -TUES-WED-THU-FRI NOV 15 2013 -SAT -SUN

NUTRITION QUALITY CLEAN—80/20—OFF

HOURS OF SLEEP 8-10+ 6-8 <5 plus 2 hour nap

STRESS LOW—MED—HIGH

MOOD/ATTITUDE GOOD – OK – BAD

TRAINING: Strength and power focused lower body

DL 135 x 6 185 x 4 225 x 2 275 x 2 315 x 1 335 x 1 365 x 1 395 x 1 405 x 1 415 x 1 425 x 1 435 x 1 450 x 1 PR**(Still have the thicker bar but fuck am I happy with this :D )

http://www.youtube.com/watch?v=8pIVLRbL2Yc 

Block pulls- set up bar on plates so it's an extra 2-3 inches off the ground. 315 x 5 x 5

Dimmel deadlifts: 135 x 6 185 x 5 x 5 (feeling good)

Zercher farmer's walks: set up for a zercher squat, step back, turn right, walk five steps, turn around, walk five steps back, re-rack. 135 x 1 round and said fuck it and went 185 for the next 4 rounds

Thoughts: Today was fantastic. I felt super strong. Let out early from school and had a good lunch then took a 2 hr nap and hit this session and I felt unbelievable. The 450 on the DL really set the pace for the rest of the work out. Absolutely buzzing for the rest of the work out. Grip felt strong. Pulls felt strong. Zercher walks were wicked. Smash up the forearms but such a fun exercise. Finished off HAZMAT OPS training today and will have the exam Monday. 

MON -TUES-WED NOV 13 2013-THU-FRI -SAT -SUN

NUTRITION QUALITY CLEAN—80/20—OFF

HOURS OF SLEEP 8-10+ 6-8 <5

STRESS LOW—MED—HIGH

MOOD/ATTITUDE GOOD – OK – BAD

TRAINING: Conditioning and mobility focused upper.

Conditioning and mobility focused upper.

Cuban rotations: bar x 10 bar x 10

Sand bag clean and overhead toss: 50 pound sandbag- 4 rounds of 0:45, as many tosses as possible.

10,9,8,8 Reps

Floor press: bar x 10 135 x 6 155 x 4 185 x 1 190 x failure PR: 10

Drop to 115.

Floor press superset with barbell rows: Floor press: 135 x 8 Barbell rows: 135 x 8

EMOM for 8 minutes. 

Snatch grip high pulls: bar x 10 65 x 5 95 x 5 x 5, minimal rest between sets.

Short run- 2 x 0.5 miles, 3:30 target time per mile.

1st half mile @ 3.25

MON -TUES NOV 5 2013-WED-THU-FRI-SAT-SUN 

NUTRITION QUALITY                           CLEAN—80/20—OFF

 HOURS OF SLEEP                                  8-10+      6-8       <5

STRESS                       LOW—MED—HIGH

 MOOD/ATTITUDE    GOOD – OK – BAD

TRAINING: Lower body speed and conditioning

Start out with 5 minute's easy jog with weighted vest (25 pounds)

5 x 400 meter intervals:  60 seconds of pure hard run, followed by 60 seconds of relaxed, easy jog. 

Speed deadlifts, off the floor. NO BELT: 135 x 6 warmup 225 x 3 x 4 135 x 15 x 3

True speed style- dip, grip, and rip. Note ultra high reps on light set, these are for a conditioning effect.

Add a 25 pound weighted vest: Goblet squats (with 24kg kettlebell and vest) to KB swing (Squat, switch grip, swing). 10 of each, non stop. 4 rounds, 0:30 break between rounds.

Kettlebell swing/burpee/box jump:

KB swing: 32kg x 8 Burpees x 8 Box jumps (on to back bumper of pumper truck) x 4

4 rounds, as fast as possible. PR: 3min 44s last go at this was 5min 31s

4 rounds of 15 push-ups, run 25m, 15 push-ups run 25m Abs(20 crunches)

4 rounds of 10 push-ups, run 25m, 10 push-ups run 25m Abs (20 crunches)

  Thoughts: Great session today. Felt a little tired as today was all theory at our training facility. Starting our HAZMAT training this week so we are in the lecture hall the next couple of days. Drank some black coffee prior to training today to wake me up a bit and it helped. I don't use pre workout as I feel It has no benefit so a cup of black coffee is my usual go to. Feeling really good on the deadlifts and my conditioning is slowly getting better. The amount of volume I do may not be necessary for general pop but is proportionate to the goals I have. All my programming is written by Alex Viada of Complete Human Performance. I will link his web page at the bottom of my posts. Hopefully in the next couple of days I can give you guys a break down of my diet. It may change as I go but ill do my best to give you a template of what i'm doing right now to fuel my training. Tomorrows session will be an ass kicker as well. check back tomorrow to read about it.

 "Hard work never killed anyone"

Hey guys so today I'm just going to give a little break down of how my training sessions will be posted. Below you will see how to read my posts and under stand what I did that day. 

1. Each Day will obviously start off with the day of the week in bold . Followed by month and finally year.

MON-TUES-WED-THU-FRI-SAT-SUN, November 4 2013

2. Next you will see nutrition quality followed by the choices: CLEAN or 80/20 or OFF. I will also bold one of these so that you can see how I ate that day. In posts to come I will describe how and what im eating but for now I just want you to understand that clean is all healthy choices, 80/20 is mostly healthy and OFF is poor eating for the day.

NUTRITION QUALITY                           CLEAN--80/20--OFF

 3. After nutrition you will see my hours of sleep from the previous night. Hours of sleep are coupled into 3 groups. The first group is 8 to 10 + hours of sleep, the next group is 6 to 8 hours of sleep, the final group is 5 hours or less. Once again I will bold the numbers that apply to how much I have slept the night before

HOURS OF SLEEP                                  8-10+      6-8       <5

4. Stress is the next section you will get to look at. here I will simply state if im under little, some, or a lot of stress mentally and physically for the day. A great example here would be if I have an important test for firefighting I may state that i have high stress for the day.

STRESS                       LOW—MED—HIGH

5. Mood/ Attitude will help tell you guys how I felt over the course of the day. My blog post will generally come after my training sessions and towards the end of the day so good sessions will usually yield a good mood :)

MOOD/ATTITUDE    GOOD – OK – BAD

6. Now for the good stuff. My training session will be titled Training:......... After training you will find what type of training is planned for the day and directly below it you guys will see all the training I have done for the day including weights, sets, reps, time, distances etc.

TRAINING: ACTIVE RECOVERY

 Run: 2 mile jog at 10 minute per mile pace

Light Calisthenics 10 push ups 2 pull ups, 9 push ups 2 pull ups ... ladder down to 1 push up 2 pull ups                               

7. PR will indicate weather I have hit a PR for weight or reps or time. You will see the activity I set a PR(personal record) in followed by the number. Not every day will be a PR day so if nothing has changed all you will see is a /

PR : Deadlift 440 x 1

I hope you guys enjoy this layout. Hopefully some of you enjoy it and use it to track your progress. Below you will see a complete example of how it will all look together. 

___________________________________________________

MON NOV 4 2013 -TUES-WED-THU-FRI-SAT-SUN 

NUTRITION QUALITY                           CLEAN--80/20--OFF

 HOURS OF SLEEP                                  8-10+      6-8       <5

STRESS                       LOW—MED—HIGH

 MOOD/ATTITUDE    GOOD – OK – BAD

TRAINING: ACTIVE RECOVERY

2 Mile easy jog at a 10 minute per mile pace

Light calisthenics:10 Push Up 2 Pull Up, 9 Push Up 2 Pull Up, 8 Push Up 2 Pull Up, 7 Push Up 2 Pull Up, 6 Push Up 2 Pull Up, 5 Push Up 2 Pull Up, 4 Push Up 2 Pull Up, 3 Push Up 2 Pull Up, 2 Push Up 2 Pull Up, 1 Push Up 2 Pull Up

PR: /