Today's Training: Deadlifts, Abs, and Bear Crawls

Last week I said I was going to organize my weekly training a little differently. That means this week I'll be training 4 times per week, performing my main lifts on separate days. My training still consists of 6 main exercises; I'm just spreading them out over 4 days instead of 3.

Here's what I just finished up.

1) Deadlift from 4 inch Deficit - singles: worked up to 255 for 3 singles

2) Rack Pull from below knee cap - 245 x 6, 255 x 2 x 6 (255 pounds, 2 sets, 6 reps each)

3) Decline Situps - 3 sets

4) Bear Crawl - 5 sets

Fast and effective.

Presses, Chinups & Burpees

Happy Monday everyone! I hope y'all had a great weekend. I spent part of mine in St. Louis at The Festival of Nations. We tried some great food from all over the globe. It was amazing.

Just got the week started off right with a great training session:

1a) Military Pin Press (nose level) - 95 x 2 x 3 (95 lbs, 2 sets, 3 reps each), 100 x 1

1b) Chinups - 40 reps total

2) Military Press - 85 x 4, 80 x 5, 65 x 10

3) Pressdowns - 2 sets

4) Finisher: Burpees - 6 x 10 x 40 seconds rest (6 sets, 10 reps each, 40 seconds rest between sets)

Tomorrow I deadlift. Speaking of deadlifts, check this out from last week => Super Deadlifts

Super Squat & Super Deadlifts

Just finished up another great training session to end the week.

1) Squat - 145 x 10 x 2 (145 pounds, 10 sets, 2 reps each)

2a) Chinups - 35 total reps

2b) Pin Squats - 115 x 3 x 4 (first time doing these; they were tough)

3) DB Swing - 45 x 5 x 15 x 60 sec (45 lb DB, 5 sets, 15 reps each, 60 seconds rest between sets)

Next week things are going to get shuffled around a little bit. I'll be doing the same exercises but I'm going to spread them out over 4 days instead of 3.

Make sure you check out today's post at The Fat Solutions. It's a great one => Super Deadlifts.

Presses & Rack Work

Another great training session this week. However, next week I'll have to change things around. My lower back and shoulders were sore from Monday's workout, so I didn't do as well as I should have on my overhead presses. I'll organize my training sessions better next week.

1a) Standing Press - 88 x 3, 83 x 4, Pin Press (forehead) - 95 x 2 x 3 (95 pounds, 2 sets, 3 reps each), Pin Press (chin) - 82 x 2 x 5, 75 x 7

1b) Chest Supported Row - 45 x 7, 50 x 5, 35 x 3 x 10

2) Fat Bar Curl - 3 sets

3) Finisher: 1 Arm DB Snatch - 30 lb DB, 30 total reps

Be sure to check out yesterday's blog post => Nutrition Tips for Weight Loss, Health, and Strength.

Today's Training - Deadlifts

I got this week off to a great start. The training session I just completed went very well.

1) Deadlifts - 245, 250 x 3 singles, 260 (I pulled singles for each of those), 215 x 8

2) Bench - 125 x 2 x 5 (125 pounds, 2 sets, 5 reps each)

3) Pin Press Chest Level - 125 x 2 x 3

4) Pin Press Mid Level - 135 x 2/3

5) Decline Situps - 3 sets

6) Finisher: Burpee - 5 x 12 x 50 seconds rest (5 sets, 12 reps each, 50 seconds rest between sets)

Next week I'll only do pin presses from one level to reduce the volume of the overall workout. I'll be experimenting with rack work (pin presses, etc) for a while and see how that helps improve my strength levels.

Super Squats

Today's training session included squats. Lots of squats. If you missed this post a while ago, check it out => Super Squats.

Here is today's training session:

1) Squat - 135 x 30 reps. I did a set of 8 followed by triples and doubles until I reached 30 total reps. These felt really good today.

2) Weighted Chin-ups - 30 x 2 x 4 (bodyweight + 30 pounds, 2 sets, 4 reps each), 15 x 6, bodyweight x 9

3) Negative Ab Wheel Rollouts - 8/8/7

4) Finisher: DB Swing - 45 x 5 x 15 x 60 seconds rest (45 lb DB, 5 sets, 15 reps each, 60 seconds rest between sets)

Awesome week of training. : ) Now it's time to enjoy the wonderful weekend.

Presses, Rows & Snatches

Today's training session went incredibly well. I felt amazing and dominated every rep of every set.

1a) Standing Press - 87 x 2 x4 (87 pounds, 2 sets, 4 reps each) FYI: I used fractional plates like I talked about in this post => Progress: One Pound at a Time.

1b) Chest Supported row - 50 x 2 x 6, 40 x 2 x 10

2a) Standing Press from Pins - Chin level: 82 x 2 x 4; Forehead level: 90 x 2 x 3

2b) Fat Bar Curls - 3 sets

3) Finisher: 1 Arm DB Snatch - 30 lb DB, 29 total reps

Make sure you check out yesterday's blog post at The Fat Solutions => Random Strength Training Tips.

Time to rest up and get ready for squats on Friday.

Deadlifts, Dips, and Burpees

I hope everyone had an amazing weekend. I thoroughly enjoyed mine.

Today's training session went well, but my deadlift is still not where it should be.

1) Deadlift - 245 x 5 singles, 205 x 10

2) Weighted Parallel Bar Dips - 25 x 7, 35 x 3, 10 x 10

3) Decline Situps - 3 sets

4) Burpees - 5 x 12 x 50 (5 sets, 12 reps each, rest 50 seconds between sets) These set my lungs on fire.

That training session may look easy, but it definitely wasn't. That's the way I like it.

; )

Squats, Chins, and Swings

I finished this week's training with another excellent workout.

1) Squat - 135 for 24 reps. Now, unfortunately, I didn't do all 24 reps in a single set. I did 8 reps on the first set, then did 4 sets of 3 reps, and then finished with 4 singles. I wanted 30 total reps but felt a slight strain in my left quad, so I cut it short. Better to be smart and live to squat another day.

2) Weighted Chins - 25x6, 35x2, 10x8

3) Negative Ab Wheel Rollout - 8/8/6

4) DB Swings - 45x4x15 (45 lb DB, 4 sets, 15 reps each)

This weekend will be filled with rest, fun, and of course, food. : )

Have an excellent weekend, everyone!

Presses, Snatches, and Beautiful Badasses

I'm back to training 3 days per week. I'm using the same exercises as I was training twice a week. I just split them up into 3 different days so I have fewer exercises per session. This keeps my motivation high since I essentially only have 2 major exercises each day. Plus, I like being in the gym 3 days per week.

Here's what I just did:

1a) Standing Press - 85x5, 87x3 (I used fractional plates that I talk about in Progress: One Pound at a Time), 75x8

1b) Chest Supported Rows - 50x5, 45x8, 40x9 I switched from bent over BB rows to these because I don't want to overwork my lower back. It's still sore from Monday's deadlift session.

2) Standing Press from Pins - 80x2x4 (80 pounds, 2 sets, 4 reps each) This is my first time performing this exercise. I really want to bring up my overhead press, and I'm hoping this exercise will help out.

3) Finisher: 1 Arm DB Snatch - 30 pound DB, 28 total reps. I started out performing 4 reps with each side and then dropped down to 3 reps for each side.

Great training session. Tomorrow is definitely a rest day so I can prepare for Friday's squat session.

Check out yesterday's blog post at The Fat Solutions. It's all about Beautiful Badasses. Videos included. : )

Train hard. Eat smart. Get results.

Deadlifts, Burpees, and Boobs

You'll understand the "boobs" part of title of this post in a second . . .

Last week I was sort of M.I.A.. It was a wonderful week full of traveling, car shopping, having lots of fun, and eating great food.

Now things are back to normal and I kicked off the week with an excellent workout.

1) Sumo Deadlift - 285 - 5 singles
2) RDL - 185x12
3) Weighted Parallel Bar Dips - 25x6, 35x3, 10x9
4a) Decline Situps - 20x14, steep decline bodyweight x 20
4b) Fat Bar Curl - 2 sets
5) Finisher: Burpees - 4 x 12, rest 45 seconds between sets

Now for the "boobs" part of this post => My Breasts and Your Health. Check it out.