Ripping trees right out of the ground!

Brooks Kubik's-Top Ten Things that
Happen When You Train Heavy.

No. 10 -- Your thumbs get sore. (Big deal – that’s what tape
is for.)

No. 9 – You get really hungry, and after your workout you go
inside and more or less inhale a huge meal. Extra on the
protein. Sort of like food was going out of style.

No. 8 -- You wake up the next morning, and you roll out of
bed and feel like you could rip trees right out of the ground.

No. 7 -- You go out to the garage to check on your weights –
and they’re still sleeping! (You tired them out.)

No. 6 – Your squat stands are half an inch shorter than they
used to be.

No. 5 -- Your lifting shoes groan when you walk by.

No. 4 -- Your dog digs a large hole in the backyard – just in
case he needs to bury you after your next workout.

No. 3 -- The dumbbells load themselves – and they’re ten pounds
heavier than you remember.

No. 2 – That big sandbag you carry starts doing pushups every
morning – just to keep up with you.

No. 1 – Your power rack starts using ice-packs after each workout.

Thanks for reading, and remember – a chuckle a day is worth an
extra ten pounds on your squat bar!
__________________________________________________________
Double under practice ~6 min

Thick handle hex bar DL's
2 x 5 @ 155#
1 x 255#
4 x 315#
4 x 315#
5 x 315#
8 x 315# (belt)

Prowler push @ 65#
~75 yards
2 sprints
2 slow drives

4 x 10 RDL @ 135#

indian club swings
wrestlers bridge
lunge matrix
x-band walk
back extension
ab wheel
chest expander
grippers

Big squeeze!

Today I received my 'Bone Crusher 150, 200, and 250#' grips. I went with Bone Crusher brand from ironwoodyfitness.com because I saw a link on rosstraining.com. In addition, they were cheaper than the Captain's of Crush which now debating whether it was the better choice. Once I can close the 250# with authority 10 times with each hand I will invest in some CoC grippers. I am somewhat disappointed in the strength of the grippers. I was hoping that I couldn't even move the 250# gripper, but unfortunately I can nearly close it with my right hand. Stupid left hand is a bit weaker. The 200# seems almost easier to close than the 150#. The handles are a bit more narrow than the 250# and 150#.

Of course I could not resist working my grip immediately after getting the grips in the mail. I am already feeling the fatigue and I have not even worked out yet.

My legs feel a little beat up from the sled sprints yesterday. DL's tomorrow!

.5 mile warm-up run

175# thick handle hex bent row
40# weight vest ring push-ups
superset with 2 min rest (4, 10; 4, 10; 3, 6; 3,6; 3, 6; 3, 6; 3, 6; 3,6)

thick handle 70# DB row
thick handle 70# floor press
superset (10, 5; 10, 5; 10, 5)

Back extensions
indian club swings
chest expander
wrestlers bridge
ab wheel
x-band walk
lunge matrix
gripper

Here's to heavy!

Starting my second week of strength training has left me feeling...strong. Today I performed presses with various equipment including:
95# and 135# Barbell presses (3 x 5 @ 135# I surprised myself!)
35# and 70# TGUs
65# Thick handle DB presses
95# thick handle hex bar presses

As a finisher I ran some sprints with my new speed sled I constructed. 0 weight, 40# and 90# sprints and drags from waist harness.

My new pieces of equipment! Some semi truck tires for heavy drags and a sled for sprint work.

My squat sucks!

I am bad at squats, so I don't like doing them even though I know how important they are. I am afraid. I hate disappointment. I need to overcome the weak mind and start training my weakness.

5 x 5 box back squat 185# OMFG weak.
1 x 50 squats 95#
1 x 25 split squats each leg 95#
2 x 10 jump squats 95#

I will find out tomorrow if this day was a bit too much...

Feeding the Furnace

I feel that it is such a chore to be eating all of the time! Now that my training has changed towards developing more strength, I have found that my body is burning fuel beyond belief! Waking up at 3:30 starving sucks. I was too lazy to stuff something in my mouth at that time. I didn't get good sleep after that. I was thinking of food and about the catabolic state I was in. Are protein shakes in the middle of the night really the answer to getting the strength gains want? How would it affect my digestive system and sleep? The first few days of my strength program have been wonderfully exhausting. Being surrounded by all of my equipment and clients, I am eager to use equipment and participate in various workouts.

Strength, conditioning, or strength and conditioning. Linear periodization, non-linear periodization, bi-lateral, or unilateral. Intensity and recovery. So many things to think about. I know that there is no perfect system. My training in the past has just been a mosh of various training styles which follows the non-linear periodization or conjugate training method. This month is strength based, I am looking forward to seeing some strength gains!

Today's recovery day workout consisted of:
.5 mile run
wrestler's bridge
indian club swings
chest expander
ab wheel
back extension
x-band walk
grip work

Run-~1.25 miles (non-continuous)

Hex Bar DL

3 singles at 315# (1 3/4" dia. thick bar)

5 @ 225# (1 3/4" dia. thick bar)
8 @ 245# with belt(1 3/4" dia. thick bar)
6 @ 275# with belt(1 3/4" dia. thick bar)
10 @ 275# high handles no belt
13 @ 275# high handles no belt

Some back extension, ab wheel, lunge matrix, wrestlers bridge, indian club swinging, chest expander, x-band walks, and grip work

6 round supersets of:
6-155# Hex Bent row
10-15#weight vest ring push ups

Some back extension, ab wheel, lunge matrix, wrestlers bridge, indian club swinging, chest expander, x-band walks, and grip work

10-35# TGU’s each arm
5 70# TGU’s each arm

25:54 – 4 rounds of:

3 rounds
8-24″box jumps
6-135# push press
5-pull-ups
3-70# kb american siwng
Rest exactly 3 min after the 3 rounds

70# Snatches-9 left and 13 right
70# Snatches -12 left and 14 right

a few-70# KB Turkish getups

27:23- Michael:
3 rounds
~800m
50 back extensions
50 sit-ups

21-15-9 @ 11:17
handstand push-ups (head to floor)
ring dips
push-ups

185# Front box squats (5×5)
1. 12″ box
2. 16″ box
3. no box
4. 12″ box
5. 16 ” box

100 pull-ups 4:58 -not that good. back on 5/1/09 i did 90 in 3:50 as part of ‘tabata something else.’

100 back extensions
26-95# Overhead squats

12:36-3 rounds of 50 double unders and 50 back extensions
Jump rope-melting double under practice. (Brad, your green rope died.)

rubber band hip abduction
monkeying around on the pull-up apparatus

20 minutes of weight vest and ankle weight bodyweight exercises

5 Round Superset:
5-ring dips (35#) / 5-pull-ups (70#)

I think10 or 11 rounds in 20 min of:
10-GHD Sit-ups
10-Back extensions
10-Wallball (20#, 10 ft)

(brain stopped working and camera shut off- I had 6 complete rounds at 11 min)

Something over nothing randomness:
5 minutes of racked 16kg kb box step ups
3 minutes of 95# box step ups front rack
34 thick bar pull-ups in 1 minute
62 air squats in 1 minute
13 head to floor handstand push-ups 1 set
15 back squats 135#
5 singles of 245# deadlift @ 1 min intervals
5 ab wheel rollouts
25 single leg squats straight each leg
double under practice

2 rounds-1 minute stations of:
pull-ups
jump rope
air squats
box jumps 20″
lunge with twist
JC Band bow and arrow
lateral shuffle
flutter kicks
KB swing 16kg
wallball 20#
45# thrusters
push-up with rotation
skin the cat
Russian twist
Plank
lateral squat
handstand hold
high pull 45#
V-ups
hip extension/sandbag shouldering

1/15/10
double under practice 15 minutes
Grace-5:20
Alternating headstand/handstand 1 minute of each for 13 minutes staying inverted.

50 pull-ups
50 air squats
25 burpees
3:24

snatch progression (power snatch, hang snatch, full snatch, OH squats, 45# and 65#)

4 round couplet of:
4 muscle-ups
10, 9, 8, 7 Hang Power Cleans @135#

whirling dervish-3 min