Category: Workouts
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Bruce Lee’s infiltrated my training
After a long stint with the Jowett Program (highly recommended by the way), I stumbled upon a simple/effective Bruce Lee training workout. Clean and press – 2 sets of 8 Squat – 2 sets of 12 Pullover – 2 sets of 8 Bench press – 2 sets of 8 Good morning – 2 sets of…
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5 ways to develop super strong legs
The first exercise many people think of when they think of strong legs is the squat. True, it’s a beautiful, effective exercise. But it’s not the only one. And I daresay, it’s not even the first I’d select. My preference is for exercises that “wake up” my legs, develop flexibility, balance, and coordination. Increasing the…
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Super strength (strength along the spine) and key exercises
Summer class is hard fucking work. I’ve been in school awhile now. Part of me wants my life back. I’m able to see the impact it is making. I just want to get done. So I need to look at how my completion schedule looks. Do I need to take 6 credits in the fall?…
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Spring time training changes
When the warmer weather comes in, things change. It’s lighter longer. It’s warmer. You can go outside without freezing your you know what off. So, naturally, it’s a time for change. In this case, some brief analysis of some problem areas: lower legs, ankles, feet, and neck. These are areas that are weak. My legs…
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The Benefits of Dynamic stretching
There is really no good way to write about this topic—you just need a video. But one thing that should be in text form is the benefits. The benefits of dynamic stretching. It’s one of those things that’s hard, but when you do it, you just feel better. It really makes the muscles of the…
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A routine for developing strong, flexible, and mobile legs (including your butt and hip flexor muscles)
Feeling strong, mobile, and flexible in your legs gives you a certain buoyancy. It’s emotional as well as physical. You feel strong legs all day long and with nearly any activity you do. So, the question is, how to develop strong, flexible legs–with plenty of mobility? In my mind, the way to do this is…
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Gains with twice per week weightlifting
I have two simple programs right now. One: Front squat Military press Reverse curl T-bar row Double clean Two: Pistol Floor press Reverse curl Pull up Double clean I have about 2-3 days rest between each session. Each session I do as a circuit, on average four times through. It gets pretty cardio, especially with…
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Progressing with 5×5
The clearest exercise instruction I’ve ever gotten is from Pavel Tsatsouline. 3-5 exercises for the whole body, 3-5 days between exercise sessions, 3-5 minutes between sets, 3-5 reps. 3-5 sets. What made it even more clear was a YouTube video from Elliot Hulse. Something like, Do these four exercises and be really fucking strong: squat,…
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Current training, digging the floor press and tbar row
I like to hit the home gym before work. It goes like this—get the kids all fed and dressed, grab some water, and head downstairs. I’m fully stocked down there and I have things ready to go. Here’s the current workout: Warm up: 1 set of 30-50 swings @16kg Then the circuit: Goblet squat or…
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5×5 ish training notes and video
I’ve been keeping it simple: 3-5 sets, 3-5 reps, 3-5 exercises. The main exercises are deadlifts, dips, squats, and chin ups. In that order. I was doing this two days per week, using a thickbar for the deadlift, for about 3 months. Lately, I’ve changed the second workout to incorporate some overhead pressing and soon…