Today's Training: Testing/Deload Week

  This week is a deload week as I was on the Wendler 5-3-1 program for 3 cycles/months and improved across the board on my 3 "core" exercises: incline bench, sumo deadlift and power clean from the floor.
   Over the next 3 months I will be training for two main goals which I don't necessarily view as mutually exclusive.
   First, is a ski trip to Utah where I will be knocking something off my bucket list: helicopter skiing.
     A week to 10 days after that my baseball season will commence.
      Though those two things appear to be polar opposites not so much IMO.
        They both demand power, core and lower body strength, agility, and  dynamic balance. Skiing requires more of a conditioning base as ski runs can last up to several minutes in duration depending on where and with whom your skiing.
   But I will be starting with a testing process/evaluation process which will revolve around testing those aforementioned qualities as well as the FMS to establish baseline movement quality.
  Both the testing and FMS results will largely drive the program design process.
    Back next time with at least some of the testing results.

Train hard and train smart!
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Today's Training: Strength Training

  Today was a strength training day and the final day of the of the Wendler 5-3-1 program which I have been doing now for 3 months/cycles.

Warmup: Quad rocks, lower body rolling, Indian clubs, 1/2 kneeling hip flexor, 1/2 kneeling adductor, Cross Crawl

Warmup:

• Sumo deadlift: 1 x 3 @ 135, 185, 235; 1 x 2 @ 275; 1 x 4 @ 305; 1 x 3 @ 325
• Fat Gripz chins 3 x 12 supersetted with
• RFESS: 3 x 10,12, 15
• Hammer Dumbbell: 2 x 8 @ 30, 35

Comments: Sorry for the long absence but the holidays came and went and had a lot going on. I was training the whole time just not posting about it.

   This was the 3rd and final phase of the Wendler 5-3-1 program and it went well. Hit my numbers and then some and even today exceeded what I thought I'd be able to do going in.

Train and train smart!

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Quick and Easy Ways to Feel and Move Better: Installment 27 | Eric Cressey | High Performance Training, Personal Training

Quick and Easy Ways to Feel and Move Better: Installment 27 | Eric Cressey | High Performance Training, Personal Training Good tips from Cressey and Co.

Older Sprinters' Bones Healthier Than Older Distance Runners' | Runner's World & Running Times

Older Sprinters' Bones Healthier Than Older Distance Runners' | Runner's World & Running Times Is this really that surprising?!?

Today's Training: Total Body Strength

 2nd week of the 3rd phase of the 5-3-1 program.

Warmup: Quad rocks, ankle mobs, neck mobs, Figure 4s, Indian clubs, 1/2 kneeling adductor, open hip t-spine rotation

Workout:

• Box squat: 1 x 3 @ 125, 145, 165, 1 x 5 @ 185
• KB Swing: 5 x 12 @ 32 kg. supersetted w/
• Barbell Press: 5 x 3 @ 65, 75, 85, 95(2)
• Landmine 1 leg RDL: 4 x 5 @ 70 supersetted w/
• Fat Gripz Chins: 4 x 12
• KB Farmers Walk: 3 x 45 meters @ 32 kg. 

Comments: Good session after good weekend of recovery and sleep. Still hitting the target numbers so that is a good thing.

Train hard and train smart!

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Today's Training: Strength work

  This week started back on the 3rd and likely final phase of Wendler's 5-3-1 program. Still hitting my target numbers but we will see how long that lasts!

Warmup: 

• Quad rocks
• RKC Hip flexor
• Lower body rolling
• Indian clubs
• 1/2 kneeling adductor/open hip t-spine rotation
• Ankle mobs/neck mobs
• Figure 4 stretch

Workout:

• Incline Barbell bench press: 1 x 5 @ 115, 125, 145, 165
• Power clean: 1 x 4 @ 105, 125, 135, 155
• Barbell RDLs: 1 x 5 @ 135, 185, 215 supersetted with
• Smith Machine Inverted Rows: 3 x 15
• Pinch grip Farmers walks: 2 x 25 yds. @ 25 lbs. each
• DB Hammer Curls: 3 x 8 @ 30, 35, 40

Comments: Good session; still hitting my target numbers for weight/reps with the 5-3-1 so always nice to be making progress.

Train hard and train smart!

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Baseball Strength Training Programs: Are Dips Safe and Effective? | Eric Cressey | High Performance Training, Personal Training

Baseball Strength Training Programs: Are Dips Safe and Effective? | Eric Cressey | High Performance Training, Personal Training Some insight from Cressey on Dips.

4 Reasons the Game is Always Changing in the Fitness Industry | Eric Cressey | High Performance Training, Personal Training

4 Reasons the Game is Always Changing in the Fitness Industry | Eric Cressey | High Performance Training, Personal Training Ain't this the truth!

Coffee Consumption and Health: The Final Word - Part 1 | Eric Cressey | High Performance Training, Personal Training

Coffee Consumption and Health: The Final Word - Part 1 | Eric Cressey | High Performance Training, Personal Training Some interesting info about coffee consumption.

Today's Training: Hill sprints/squash

  Today was such a nice day I got outside for some hill sprints in the beautiful weather and followed that up with some squash.

Workout:

• 10 x 100 meter hill sprints w/walk back for recovery
• 10 games singles squash

Comments: Good training session as all of this type of training is really preparation for US Masters Squash Champs in early March. Now need to find a good squash coach!

Train hard and train smart!

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13 Ways to Stick to Your Diet During the Holidays

13 Ways to Stick to Your Diet During the Holidays Good tips from Dr. Bowden on healthy eating over the holidays.

Today's Training: Total Body Strength Session

  This week is a deload week before I commence of likely my last go round on Wendler's 5-3-1 program for a while. I have made improvements and hit my target numbers for the first two cycles/months so I will keep going until I hit a plateau.

Warmup: Quad rocks, ankle mobs, neck mobs, lower body rolling, RKC hip flexor, 1/2 kneeling adductor, open hip t-spine rotation, Cross crawls

Workout:

• Box Squat: 4 x 5 @ 135 (worked on depth, form and control)
• KB swings: 4 x 12 @ 32 kg.
• Extreme Gripz chins: 3 x 10 supersetted with
• Landmine 1 leg RDLs: 3 x 5 @ 60 lbs.
• Band resisted pushups: 3 x 12 @ 1"
• Ab wheel rollouts: 3 x10
• KB Farmers carries: 2 x 45 meters @ 32 kg.

Comments: Deload week so nothing too heavy or challenging this week. It will do my body and mind good! :)

Train hard and train smart!

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Today's Training/Movement

  Today was a squash training day with my squash buddies. It is our weekly squash get together where we play in a round robin fashion on 3 courts.
   Today was no different as we had 8 players playing on 3 courts, including a couple of young additions.
   So, bottom line, is I got to play 9 games in about an hour with 5 different players...good workout and great fun!

Train hard and train smart!
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