Bench Workout & The One Thing You MUST Do

I'm still planning out my next training phase, so things will change up next Monday. I'll give you the details when I have everything hammered out.

Here was today's training session:

1) Bench Press w/ Pause - 125x5, 135x3, 110x10

2a) Wide Grip Pull-up - Bodyweight x 6, w/ 10 lbs x 3, wide grip pulldown 100x12

2b) Standing DB Overhead Press - 35x6/5, 30x8 (I definitely prefer the one arm version of this exercise. It just feels better).

3a) Feet Elevated Inverted Row - 12/9/9

3b) Rolling DB Ext - 20x13/12

4) DB Curl - 25x6, 20x8

Short and sweet.

Today at The Fat Solutions I put up a post about The One Thing You MUST Do if you want your body to transform. It doesn't matter if you want to lose fat, get stronger, build muscle, run faster, or jump higher. You HAVE to do this.

Back to the Weights

I didn't post Friday's workout. I basically repeated Monday's workout but did more reps for each exercise. Instead of doing an upper body workout on Saturday, I just went for a walk at a near by park.

Today it was back to lifting weights. I felt great and was ready to go, but for some reason my body wasn't feeling the heavy deadlifts. Because of that I decided to do a few sets of rack pulls. It was an okay day, but not what I was wanting.

1) Rack Pull - 275x3, 285x1/1

2) Back Squat - 135x6/4, 115x10 (Haven't squatted in a while, so I wasn't surprised that I didn't do as well as I wanted)

3a) Pull Through - 150x2x15

3b) Hanging Leg Raises - 2x8

4) Advanced Burpees (burpee + push-up) 10/7/7 with 60 seconds rest between rounds.

Today's training session make me realize I need to do things differently. This week I'm going to come up with a new plan of action. We'll see how things turn out.

Make sure you check out my interview with Jason Ferruggia. He shares some excellent training information for men and women that you can apply to your training today.

You can find that here => Interview with the Renegade

I highly recommend you check out that interview. Jason even shares information on his new strength training program.

Upper Body Bodyweight Workout

Yesterday I planned on doing some bodyweight interval training, but since it was such a beautiful day I went for a nice long walk instead.

Today I did an upper body bodyweight workout, which was my second deload workout this week.

I must admit there was a time when I thought about doing nothing but bodyweight training. Well . . . that thought didn't last too long. While it's a great change of pace and allows me to train outside (which I love), I absolutely LOVE lifting heavy weight. Needless to say I'm looking forward to Monday so I can deadlift again.

1a) TRX Pull-ups -- 3 sets

1b) Modified Handstand Push-ups (feet on chair) -- 3 sets

2a) TRX Inverted Rows -- 4 sets

2b) Push-ups with different hand positions -- 4 sets

I can't speak highly enough about the TRX. It allows you to kick your bodyweight training up a notch and do some exercises you otherwise couldn't.

If you train at home or want to train outside in the beautiful Spring and Summer weather, I highly suggest you invest in a TRX. Check it out HERE.

Oh, and don't forget to check out yesterday's post over at The Fat Solutions. I share some "fun" gym stories. After reading it, make sure you share yours as well.

=> Training Mishaps

Deload Workout: Bodyweight Training

Today started my deload week. Since I only did bodyweight exercises for my lower body, I was able to do everything at home.

Before I share today's deload workout, I want to explain why I am using primarily bodyweight exercises for my deload work. There are a few reasons actually:

1) I want to keep the intensity low because the last three weeks have been filled with heavy singles and high intensity training. The bodyweight workouts give my joints, muscles, and central nervous system a much needed break from heavy lifting.

2) Variety. The majority of my exercises the past three weeks have been done with barbells and dumbbells. The bodyweight exercises provide a change of pace from my normal training.

3) Higher volume. While many beginners and intermediates would do better with a decrease in overall volume, my training volume has been (for me) relatively low the past few weeks, with a higher intensity. The bodyweight exercises allow me to train with a higher volume since the exercises I will use are lower in intensity (no jumping, etc).

These guidelines would not necessarily apply to everyone, but they work for me personally. If you train with primarily with dumbbells and barbells, try doing bodyweight exercises during your deload period.

Oh, and one more thing. Even though the following workout looks easy, I have to admit it was a little tougher than I thought it would be. I kept the rest periods low and moved at a brisk pace, which make things a little more challenging.

1) Bodyweight Box Squat - 3x20 Well I didn't so much squat to a box as I did to a step. The step was about 6 inches so I squatted well below parallel.

2a) High Step up - 3x16

2b) Sit-ups - I haven't done these in so long, but it was a good change of pace.

3a) Back Elevated Single Leg Hip Extension - 2x12

3b) Ab Wheel Rollout - 2x8

I was going to finish off today's bodyweight workout with some interval training. Instead I'm just going to go for a walk outside. ; )

That's it for today.

Upper Body Day

I'd by lying if I didn't say I'm glad this week is my deload week.

I finished up this training phase on Saturday with an upper body training session.

1) Speed Bench with 3 different grips - 80x10x3

2a) Incline Bench w/ Pause - 105x8, 95x11

2b) Chin-ups - w/ 15 pounds x 8, bodyweight x 11

3a) Seated BB Military - 85x7 (I could have gotten it one more time, but the bench was wobbling), 75x11

3b) Inverted Row - feet on step and 4 risers x13, 5 risers x12/10

4a) Lying DB Extension - 2 sets

4b) DB Hammer Curl - 2 sets

As I previously mentioned I am going to do primarily bodyweight exercises this week for my deload. I'll probably also include more walking and conditioning work.

I'm also going to take this time to plan the next phase of my training.

Speed Deadlifting

Today was a great reminder that I need to deload next week. Even though I did a thorough warm-up, my form and back just didn't feel quite right on the speed deadlifts.

1) Speed Sumo Deadlifts - 175x10x1

2) I was supposed to do Good Mornings next, but these just haven't felt right the past few weeks, and since my back was fatigued I skipped these entirely.

DB Bulgarian Split Squat - 25x2x10, 15x15

3a) Pull Thru - 150x2x10

3b) Face Pull - 85x2x12

4) Spread Eagle Sit-ups - 2 sets

I'm a little sore this morning but nothing too bad. Later today I'll rock out my dynamic upper body workout.

Since tomorrow is my deload week, I am going to do mostly bodyweight exercises. Also, I'll write up the next three weeks of my training with some modifications.

Conditioning Work: Burpees

I have a love/hate relationship with burpees.

They are fast and effective for improving my conditioning and keeping body fat in check or reducing it, they can be done anywhere, and they don't take much time at all to do - that part I love.

They also set my lungs on fire and make me want to collapse on the floor into a pile of goo - that part I don't love quite so much.

With that said, I did a quick burpee workout outside today because it's very sunny and warm. Getting outside and training is awesome. Highly recommended.

15 Burpees, Rest 60 seconds - 5 rounds

10 Burpees, Rest 60 seconds - 5 rounds

Fast. Effective.

My conditioning has gone down quite a bit because I haven't made it a priority like I have in the past. However, I'm going to perform two conditioning workouts per week and see if it has a negative impact on my strength gains. If so, I'll make adjustments from there.

Pin Presses and Upper Body Stuff

All in all today's training session went well. I'm struggling with my max effort upper body exercise, so I'm going to have to change things up on my next phase.

1) Pin Press (just above chest level) - did 3 singles at 145 and then 4 singles at 140.

2a) DB Bench with Pause at chest - 50x7 (all time PR), 45x11, 40x12

2b) Chest Supported Row - 4 sets

3a) Standing 1 Arm DB Overhead Press - 35x7, 30x11

3b) Wide Grip Pulldown - 100x12, 108x9, 90x13

4a) EZ Bar Skull Crusher from Floor - 2 sets

4b) EZ Bar Curl - 2 sets

I have two more training sessions this week (lower and upper dynamic work) and then I deload next week.

Yesterday I posted Part 4 of the interview with Tony Gentilcore. Definitely check this one out.

=> Tony Gentilcore Interview Part 4

20 Pound PR: Conventional Deadlift from 4 Inch Step

Yesterday's training session went exceptionally well. It was one of those days where everything felt perfect and I set a huge PR on most exericses for the day.

1) Conventional Deadlift from 4 Inch Step - I worked up to 275 which was a 20 pound PR! Here's the video:


I recorded myself a month ago when I pulled 255 for this lift and a couple of weeks ago when I pulled 275 conventional from the floor. On both of those lifts I practically performed a Romanian Deadlift. My hips came up much faster than my shoulders on both lifts.

After seeing those videos and knowing what I was doing wrong, I am focusing more on keeping my chest up and forcing my shoulders up and back from the beginning of the lift. While it's still not perfect (as you can see in the video) it is better than the last time I performed both variations of the conventional deadlift.

After pulling 275, I did a few more singles at 265, 255, and 245. After that I did a back-off set with 195 and pulled it 10 times.

2) Front Squat - I must admit, I absolutely suck at squatting. My numbers are weak and it's by far my weakest lift out of the deadlift, bench, and squat. After I get my deadlift where I want it, I'll focus on improving my squat.

Even though the numbers aren't great, I still set a PR today: 95x12.


I performed one more set after this one: 105x8

3a) Natural Glute Ham Raise - 12/10

3b) Modified Dragon Fly - 12/10 This exercise is tougher than it looks, but it's an excellent choice for abdominal work:


If you have a camera I highly recommend recording yourself. Since I've been recording certain lifts for the past couple of months I have been able to make the necessary adjustments which has allowed me to set new PRs almost every training session.

By the way, I posted Part 3 of my interview with Tony Gentilcore over at The Fat Solutions yesterday. You can check that out here => Tony Gentilcore on Cardio and Planks.

If you want some advanced plank exercises, make sure you check it out.

Lower & Upper Body Dynamic Effort Sessions

Sorry for not posting my last two training days earlier.

Friday's Lower Body Dynamic Effort Training Session

1) Speed Sumo Deadlift on 4" Step 155x10x1

2) Good Morning - 95x12, 100x8, 85x12

3a) DB Bulgarian Split Squats - 20x2x10, 10x15

3b) Face Pull - 80x2x12, 70x15

4) Cable Abs - 50x2x15

Everything felt great, except for the good mornings. I really dislike that exercise.


Saturday's Upper Body Dynamic Effort Session

1) Speed Bench - 80x10x3

2a) Incline Bench w/ Pause - 100x10, 95x10

2b) Chin-up - with 10lb plate 8/8, bodyweight x 9

3a) Seated Military Press - 80x9, 70x12

3b) Inverted Row - feet on step w/ two risers x 13, four risers 2x11/10

4a) DB Lying Ext - 20x8, 15x13

4b) DB Hammer Curl - 25x8, 20x12

This week will be my last week in this phase, and then I'll follow it up with a deload week.

This past week I posted Parts 1 and 2 of my interview series with Tony Gentilcore. You can check those out here:

Part 1 => Tony Gentilcore Interview Part 1

Part 2 => Mobility Drills and Training with Purpose

Incline Bench and Upper Body Session

Yesterday was an off day from lifting, but I wanted to do something that required more effort than walking through a hilly neighborhood. So . . . yesterday I did some light kettlebell snatches and burpees. I performed those back-to-back and did about five sets. Quick. Simple. Effective.

As for today's training session:

1) Incline Bench Press - I was only able to get up to 125, which is what I did last time I performed this exercise. After that I could only do a few singles at 115. Just one of those days where I couldn't set a new PR . . .

2a) DB Bench Press with Pause at Chest - 45x10, 40x13/10
I managed to get more reps for each set than I did last week, so at least I set a PR with this exercise.

2b) Chest Supported Row - 4 sets. (For my back work I am performing at least one more set than I do for the assistance chest/shoulder exercises).

3a) Standing 1 Arm DB Overhead Press - 30x10/9

3b) Wide Grip Pulldown - 92x12, 100x8, 87x13

4a) EZ Bar Skull Crusher on Floor - 2 sets

4b) EZ Bar Curl - 2 sets

I'm going to perform an upper back exercise on at least one lower body day as well. Exercises such as face-pulls and other variations. Not anything too taxing, but I want to get my upper back stronger.

After the workout, I tore up some veggie fajitas. ; ) Good stuff.

Oh yeah. Make sure you check out Part 1 of my interview with Tony Gentilcore. You can catch that here => Tony Gentilcore Interview Part 1

Sumo Deadlift PR - 305!

Today's training session went incredibly well because I set a new sumo deadlift PR - 305!

In about a month or so I plan on ripping 315 off the ground. Today's 305 came up easy, but my set up wasn't perfect. Once I went down to grab the bar, I grabbed my right pant leg and had to re-adjust my hand. Because of that I stayed down longer than I wanted to before I pulled.

The smart thing would have been to reset, but I was already in the zone and there was no turning back.

Here's the video:



After pulling the 305, I did a few more singles with 285 and 275.

As for the rest of my training session . . .

2) Front Squat - 90x12, 95x10

3a) Natural Glute Ham Raises - 2x10

3b) Dragon Flys - 10/8

Right now I am experimenting with keeping my training volume lower than usual. On most days I am only going to perform two all out sets for my accessory exercises. The exceptions are back exercises - rows, pull-ups, face pulls, etc where I'll perform at least three sets.

If I feel like I have a ton of energy, then I'll do an extra set or two for my accessory exercises.

I talk about "listening to your body" when you train in today's blog post over at The Fat Solutions along with some other random stuff. Check that out here => Cooking, Training, Eating, and Pull-ups.

Speed Deadlifting and Listening to Your Body

Today's training session started off strong, but it was just one of those days where my body wasn't feeling it. As a result I didn't do as well as I wanted to on the good mornings. I just couldn't get in the groove for that exercise, but everything else went well.

1) Speed Sumo Deadlift on 4" Step - 145x10x1

2) Trap Bar Deadlift on 4" Step (did this one just for fun) - 185x10

3) Good Mornings - 3 sets, but none felt quite right

4) Bulgarian Split Squats w/ DBs - 15x2x12

5) Cable Abs - 2 sets

It was obviously a lower volume day, and I probably should have left out the set of trap bar deadlifts, but I wanted to do a little more pulling today.

Today was an example of when you need to listen to your body. Some days you may not be able to get in the groove. Some days you may fatigue quickly. Your body will never perform at 100 percent every day for an extended period of time.

I used to get very frustrated on these days, but I finally accepted that it happens. I did what I could today without killing myself, and the next day that I feel incredible, I'll be sure to take advantage of it.

Bench Press PR

Great training session today, even those I started to lose steam near the end.

1) Bench Press - worked up to 150! As of today that was 30 pounds over my bodyweight and an all time PR. After that I did a few singles at 145 and 140.

2) Pin Press - 125x5, 135x3

3a) DB Bench w/ Pause - 45x9, 40x10, 35x12

3b) Chest Supported Row - 4 sets

3c) Chest Supported Lateral Raise - 4 sets

4a) EZ Bar Skull Crusher on Floor - 2 sets

4b) EZ Bar Curl - 2 sets

Tomorrow will be an easy recovery day.

As promised I posted the Quinoa Loaf recipe. You can check that out here => Try This: Quinoa Loaf.

Back to Deadlifting

It was great to lift (or I should say pull) some heavy weight yesterday.

After a much needed deload week, I was back to training hard and heavy.

1) Conventional Deadlift - worked up to 275 for two singles, and then did a few singles at 265 and 255. That was a PR for the conventional deadlift, so I was very happy with it.

2) Snatch Grip Deadlift - 205x3, 225x3

3) Front Squat - 85x11/10, 90x10

4a) Natural Glute Ham Raise - 3x8

4b) Dragon Fly - 10/7/6 - these are damn tough

For today's activity I just played with my dog a few times and then went for a 30 minute walk in a hilly neighborhood. Simple. Enjoyable.

Last night I made a Quinoa Loaf. It sounds a little weird, but it was very good. I'll post the recipe over at The Fat Solutions tomorrow.

I've been asked about what I do on off days or for conditioning work. Right now I'm going to keep it to light activity, such as playing soccer with my dog and walking. I want all of my energy and focus to go into my strength training sessions, so I don't want to do too much on off days to risk taking away from that.

If I just feel like I'm going to bounce off the walls I'll throw in some burpee and kettlebell snatch intervals.

Tomorrow is max effort upper body day. I'm ready!