Trying to Pack on a Little More Bulk

Getting stronger all around never hurt anybody, and though I've been focusing on strength training for quite some time now and seeing solid improvements, I'm still reasonably light for a strength athlete.

I decided I would do another cylce of 20 rep squats to try and pack on a few pounds of lean muscle. I've had good success with this routine in the past, usually making it throough the six weeks cylce a few pounds heavier and with noticable gains in strength almost all around.

I've decided that I'll modify the routine from the original a bit to still be able to focus heavily on my other goals. I'll do the 20 rep squats twice a week and train grip and with k-bells twice a week to keep making progress toawrd the CoC #3 and achieving 200 k-bell snatches in ten minutes.

Today was the first day of the 20 rep squats and all went very well, by the end I was exhausted and had very little left in the tank - for me that's one of the signs of a good workout.

New Article Up on BMF Forum

Yesterday I put up part 3 in my series of endurance training articles for BMF Sports. Yesterdays peice gave some insight as to the potential benefits of strength training for cyclists.

The Strength to Endure Part III

Thanks for stopping in and I hope you enjoy!

New Article on TSB

This weeks discussion is about the joys of training with one of the worlds most effective tools - the keg!

From Ultimate Party Animal to Physically Fit like an Animal

Thanks for stopping by and I hope you enjoy.

No get up, get out and get moving, because no one else can do it for you!

A Much Needed Day Off

Not for training - from the day job. My wife works every other weekend (including this one) and now that my daughter is off of school I wanted to take a day where we could go out and do something as a family - get out and play.

Last night's workout focused on V-bar, Macebell and some k-bell juggling.

Started with the heavy weight

V-bar
96 X 6 Right, 6 Left
141 X 3 X 3
166 X 2 X 1
191 X 1 X bomb
201 X 1
211 X 1
216 X bomb

Macebell Swings
X 50
X 35
X 35

K-bell Juggling 16k

Freestyle (same hand flips, hand to hand flips, etc.) 3 sets X drop. The first one felt like it lasted forever, the second and third not so much.

This morning I got up early and hit some "quad squats" from the CST system and worked on some mobility movements. I feel great and am looking forward to the day ahead!

Couple Decent Workouts

It's been a few day since updates - I apologize, work's been hectic, I've had articles to write and there's been training to do!

Last night it was all snatches - a post from Josh - The World's Strongest Librarian - got me back on track with the goal of 200 snatches in 10 minutes with a 24k bell (The Secret Service Snatch Test), but since I've only currently got a 16k bell (the 24 is supposedly on its way) I put in some work with that.

I did 180 reps then noted my progress on my FB page (to which I'm apparently addicted now) then as I wrote it I realized just how big of a jump it's going to be working with a 24k bell - so I went back and hit another 80 reps.

Today was all about grippers (I still want that number 3 closed from a CCS by the end of the year). During lunch I warmed up then worked to singles with my HG300 and finished up with some negatives on the CoC #3 - then after dinner I worked the Vulcan a little before doing some strap holds with my HG250 until failure - forearms are nice and fried!

Whatever your goals are - keep at them. If you need motivation, go get it and get your butt moving, NO ONE ELSE WILL DO IT FOR YOU

Good Weekend

Hope all the Dads out there had a great Father's day - in anticipation of a busy Sunday, I moved my regular workout to Saturday night. I was looking to get in and out and get the best workout I could in a short window of available light outside before the rains were due to fall again.

I opted for Macebell Circuits

50 swings
50 Gravediggers (switch sides at 25)
50 Lateral Hops
30 Hindu Squats

Repeated the circuit three times with about a minute rest between, then I cleaned up the workout with some K-bell BUP's - 3 X 10 with each hand.

Sunday was my rest day - We took the kids, the in-laws and my Mom to the Philadelphia Zoo (my bro, sister in-law, god-daughter and brother-in-law also came along for the trip). It was a great day to be outside, the clouds kept the sun from beating down on us and it was cool enough to not be oppressive with all of the walking - everybody seemed to have a great time.

New Article Up on TSB

Hey All - there's a new article up on TSB for this week. This one gives my pick for what this summer's fitness trend/craze will be and where to get yourself the best possible programs if you want to reap the rewards.

Don't Call it a Comeback

Thanks for stopping by and I hope you enjoy!