Friday Quickie: Explosive Strength Training

Warmed up with a little stretching and some pull-ups (a few explosive pull ups) and some plyo push-ups.

1. Thrusters: 3 x 3 x 115 (warmed up with a couple of sets on 95) -- Probably a poor choice since I was pressing only a few days ago and the past 3 days have been doin' more squattin' than livin'... my quads were some stiff muthafuckas.

2. Explosive Circuit -- 3 rounds of:

• DB Snatch x 5/side (50lb)
• DB Swing x 5/side (50lb)
• Barbell punch press (50 on bar)
• Jumping Lunges x 10

3. Light Core Training:

• Knee Hugs x 15
• Lying Hip Swings x 10
• Side Crunches x 10/side
• Chinnies x 10
• V-Ups x 10
• Side plank holds about 30sec/side
• Reg plank hold -- little more than 30sec
• Some on-ma-belly back extensions and super mans

Had to keep it quick today. That circuit was great. Wish I did another round. Was sweating for like an hour after back from gym.

HOWEVER....

Weigh-in: 181 -- sucks. But that's what I get for taking protein, drinking all night and -- I think -- getting my late-night falafel on.

Thursday Heavy Day Strength

Goddamn my sore leg meat... those Tabata squats done got me yesterday I guess -- by time I was headin' to gym, me quads were so sawr I could barely shuffle over... but stretched and worked through, like the precious little champ that I am.

1. Squats: 4 x 3 x 225 -- I wish I could be more chuffy on this, but the second two sets were not fantastic... could have gone slightly lower and form could have been slightly better (was driving up to the front of my foot some). But, all in all, pretty good.

2. Deadlift: 5 x 1 x 275 -- Wanted to do 2 x 3 but was a little sweaty and just did not have the grip to be going down and up with this weight for reps.

3. Barbell Row: 4 x 3 x 155 -- surprisingly decent.

4. Benchin'

• Bench Press: 115 x 10, 150 x 5, 135 x 7
• Incline DB Press: 40 x 10, 50 x 8, 50 x 8

5. Head-level cable rows w/ rope: 90 x 11, 100 x 12, 110 x 8, 120 x 5 --something like that... kind of stopped paying attention b/c I thought these were garbage. They look good, like really good, for your rear delts but they are easy and you can't really feel the strain anywhere good. Dude I originally saw doing 'em said they were good for forearms too but I ain't buyin' it.

6. Tricep press downs: 130 x 12, 140 x 6, 140 x 6, 150 x 5

Did some post-workout stretching and some quick random stuff with light 20 or 25lb DBs just to leave loose...

Felt excellent after workout. Which is not good necessarily -- maybe should have done tough finisher but was pressed for time. Also got into talking to another regular... he was doing awesome barbell lunges in place by the rack -- looked much better than walking lunges with DBs in terms of leaving the arms and upper body out of it and making sure it's the legs -- and CORE -- that are doing the work -- must try.

Weigh in: 177

soreness science?

i should find out about the science of soreness... don't know why I am sore today from the air squats but don't get sore at all from my weighted scrumgf squats.

Wednesday: Tabata series then core

1. Variation on Ross's Sweet 16 (replaced heavy bag combos with rope turns... will do heavy bag next time):

• Tabata Jump Rope
• Tabata Squats (20, 18, 15, 15, 15, 13, 15, 14)
  
• Tabata Jump Rope
• Tabata Push-ups (16, 10, 6, 6, 6, 6, 4, 5)

Toughy. That Nedry wun't lying. I gotta work on my rope technique so I can get the alternating foot sprint and solid double turns to really max out the effort. Those #'s on the squats are close, but I did not give myself benefit of doubt from not remembering 100% -- ie I might have done a little better -- but they were still hard as hell as always. The push-ups were insane. I could have done like 18 or maybe 20 on the first set -- I got a late start -- but it's amazing how fast you die and how hard those last 4 sets are. A classic trap....

2. Core training

Repeat 2 x:

• Knees to Elbows x 10
• Weighted Side Bends x 10/side (45lb)
• Russian Twists x 10 (25lb)
• Back Extensions x 10

Would have done more rounds but going from aparatus to aparatus was infuriating -- too many people in the room...

Finisher: Flags x 5, Weighted Sit-ups x 20 (25lb)

Weigh in: 177 ... trap

Felt good after Tabata series but after the core workout I felt feverish, weak, like I wanted to faint and needed to lay down and die. Was not good. And the core session was NOT hard so I don't know why I felt bad then instead of after the Tabatskis.

Tuesday: Strength Plus

Warmed up with some a few DB snatches and some pull ups with stretching in between... also experimented with some power cleans at 60, 80 and 95lb just for form/testing -- weight seemed light and all were easy but I guess maybe I am catching bar a little too much with hands at top? I think I can still handle 135+ and will go for it and then some next time I have an explosive session.

1. Squats: 5 x 5 x 205 -- concentrated on form and it actually looked good... used the bar pad on work sets 3-5 but not for warm up sets or first 2 work sets. Probably could get a *little* lower, but I think I'm legit. Felt pretty good on these.

2. Overhead Press: 95 x 3, 125 x 1, 125 x 3, 95 x 7 -- was winging this. 125lb is more than I've done so just wanted to pop out maybe 2 or 3 x 1 but then on second lift was able to crank out 3 (with a tiny bit of help from the knees and a little sloppy on last maybe)... then was spent on that weight but was able to crank out more reps on 95 than I was used to.

3. Shoulders -- alternating (some of these):

• Low Cable Rear Raises (10 x 40, 8 x 50, 3 x 60, 8 x 50)
  
• DB lateral raises w/ circles (3 x 10 x 10 -- # of circles diminished tho)
• DB Y Press (3 x 10 x 10 -- maybe 12?)

4. Alternating:

• DB curls: 7 x 40, 5 x 40.... then did some more at lighter weights (35 and 30)
  
• Upright Rows 2 x 12 x 60
• finished with a bunch of limited/tight/whatever curls 25lb DBs and 60lb bar
  

5. Alternating/continuous super set (tris):

• Close-grip low bench press: 3 x 10 x 60
• French press: 3 x 7 x 60

6. One-arm DB Rows: 4 x 4 x 70

7. Shrugs (Akbars) to make up for weak upright rows (low weight and only 2 sets) -- 2 sets at 90 -- one at about 10 reps with some holds and the other less reps focusing on holds

8. Dips: 14, 8

Was doing a bunch of pull ups and stuff throughout work out -- towel grips mostly. Was kind of a monkey - sweat was great tho, workout was about a perfect hour and weighed in at 175 (if not slightly less)... can't say I'm unhappy.

some impressive lifts

you tube is a treasure trove...

As always, not sure those are 45lb plates, but these are some beastly lifts -- that clean and jerk guy is skinny too. I needs my power clean.

http://www.youtube.com/watch?v=udxObNDBi0Y&feature=related

http://www.youtube.com/watch?v=i8QMMSMO978&feature=related

405lb x 26 good ones -- this guy is an animal: http://www.youtube.com/watch?v=_PJf6-F4WZU&feature=related

And this is pretty freakish too at 900lb: http://www.youtube.com/watch?v=LTj-u8IE1qc&feature=related

AND, a nice little video about sit-ups:

http://www.youtube.com/watch?v=WUfCj-xODhU&feature=related

Friday: Morning sprintervals in the park

Yeah, so last night sucked balls. Frustrated with all things? Sprint it out.

Lugged over the weights (25s), stretched and warmed up with a few sprints back and forth...

Circuit:

• Man Makers (pictured) x 5
• Sprint 50m (breathe for 5 sec)
• Sprint back 50m
• Repeat 5x

Would have done 1 or 2 more circuits but was getting very annoyed with DBs -- was doing on the stone/concret and plates kept coming loose and I was spending too much time tightening 'em.

Finished up with 2 pretty quick laps around the fountain and of course the farmer's walk up the hill home (even with super light weights it's still like an additional exercise after a workout).

All in all good morning quickie... Got like 14 full-throttle 50m sprints in plus the little run, but prob should have done a few more to make an even 20 or something. Will do more work in gym or park later.

Thursday: Strength and Volume

1. Squat 5 x 5 x 200

2. DB presses: 9 x 45, 4 x 50, one arm push press 5/ea x 50, 9 x 35, 8 x 40.... something like that...

3. Arm volume workout variation I read a quick blurb on in Men's Health (lame, but worth a shot) -- roughly 8-rep weight; 1 rep, rest 5-10 sec, repeat 20 times:

• Barbell curl (85lb - outside grip) + 5 quick ones inside grip
  
• Tricep pull-down (130lb - outside grip) + 5 quick one inside grip
  

4. Simple pair, repeat 3x (borrowed this from Dan):

• One Arm DB Bench Press (45lb) - 5, 5, 5
• One Arm DB Row (45lb) - 5, 5, 5

Wanted 60lb but after other stuff, that weight was way heavy for me on the press (only tried left/weak hand)

QUICK DB swing finisher - was pressed for time: 2 x 10 x 70

GOOD Sweat -- squats got it goin'... them bitches getting heavy.

WEIGH IN: Just shy of 179lb... it's a goddamn christmas fuckin miracle

Next lift workout -- Squats plus explosive (power cleans, snatches, maybe push presses, etc)

Wednesday: Quick GPP Workout

Just trying to get back into groove after almost a week off... this way, can be warm for Thursday to kill it with a good lift (hopefully), although this tiny workout did feel terrible at only 10 minutes of work:

• Burpees x 30 sec
• Air Squats x 30 sec
• Grasshoppers x 30 sec
• Jumping Jacks x 30 sec
• 30 sec rest

REPEAT 5x

Did some pull ups and stuff at home... even that was tiring. Blech. Hopefully was enough to warm into Thurs.

Friday-Tuesday: Prolonged Rest / Ideas

Friday - forced rest day for travel.

None of this ever happened:

Saturday - sprint it out with some interval work and maybe some hard core GPP circuits over at Huntington HS track

Sunday - see about checking out the new Crossfit gym that just opened close to mom's house in Huntington. If it's available for general use, get the squats in (5 x 5 x 200). But also look into possible class/training session.

Monday - get whatever workout you can in where ever possible... might be tough, but Tuesday will be another rest day b/c of golf and/or travel.


When back in DC...

Idea for circuit session -- top to bottom, with 50lb DB:

• One-armed DB Press x 5/side
• DB Snatch x 5/side
  
• One-armed DB Swing x 5/side
• DB Row x 5/side
• 10 Push-ups
  

Repeat 5x. It might be interesting to try this doing all sets one side at a time -- whole circuit with left hand, then whole circuit with right hand... it will really beat up the side but each side will have equal time for recovery (which might be too much recovery time)

Do more with medicine ball -- lots to choose from:

• lying russian twists on swiss/exercise ball
• chest pass (hard) against wall
• side/twist throws against wall
• slams
• every sort of back extension and sit-up variation
• underhand high toss behind head (can do in open gymnasium I think)
• wall ball
• one-arm push throws (wall)
• different one-arm throws and stuff
  

Tabata Thursday

HYBRID Tabata Circuit:

• Burpees (10, 8, 8, 8, 6, 6, 6, 6)
  
• Mountain Climbers
  
• Air Squats (18, 18, 17, 16, 15, 15, 15, 15)
  
• Chinnies

20 sec work; 10 sec rest; next exercise (8 times through the circuit)

Did hybrid b/c I thought it would preserve intensity, but I'm not sure that was way to go b/c exercises impact each other (squats made burpees harder b/c the jump is the part that you get conked out on, for instance). I don't know. This was a tough but I thought it was going to be tougher -- I was expecting an epiphany. I thought it was gonna feel so effective that I would be changing my name to Tabata... not so. Surprisingly, those Mountain Climbers were hard as hell -- that's where I was having hardest time at end maybe. Go figure. Chinnies were silly I think -- straight sit-ups, lying hip swings or weightless russian twists would have been better.

Had some gas left but not a lot of time. Hit the weight room for some DB Benches and Russian Twists and had to call it a day.

Tomorrow will have to be squats, sprints/intervals and core... *maybe* a little arm jonk, some pull-ups, I dunno -- could always be down for a tough GPP or wicked high volume weight room routine to make up for this unsatisfied feeling from today's Tabata round.

Weighed in on the over side of 180. WHAT THE FUCK. I ate fried stuff twice this week and prob drank a few too many beers. But still... I been doin' work! I should be on the steady decline. I guess I really need to focus on diet.

Wednesday: Strength (blech)

1. Squats 5 x 5 x 195
Grade: A

2. Deadlift 1 x 5 x 225
Grade: A (was tough dropping bar n bringing back up on final rep but killed it with a grunt and held it a while in triumff)

3. Barbell Row 5 x 5 x 135
Grade: C (finished the assignment but put my whole body into a few pulls -- kind of like the right muscles plagiarizing off of the wrong muscles)

4. Overhead Press 5 x 5 x 95
Grade: F (FAILED on 5th rep of 3rd set. So then started taking off and did 5 x 85 - tough - and then finished 8 x 65. Whole thing with warming up was 5 x 65, 5 x 85, 5 x 95, 5 x 95, 4 x 95, 5 x 85, 8 x 65 -- would have been a decent "building" workout for shoulders if I had pushed 6-8 reps instead of 5 and then went up to 110 or so for 1-2 reps. That's a senseless tangent tho.)

5. Turkish Get Ups 2 x 3 x 20
Grade: D- (Completed 'em but my left side is a MESS with these damn things. I tried 35lb as test, on my weak side -left- and it was just not happening. So dropped down significantly b/c I was gimping with 35, but now I think it was just my left side. I can do 'em okay on my right. It's the movement or motion or something -- just feels unnatural, my body goes all over... knees were hurting on that nasty weight room floor since couldn't keep my gimp ass on a mat when doing left side. I need to practice these at home.)

Workout served one purpose only -- to keep me on schedule for Squats, and I guess Deadlifts. Otherwise I didn't like it - felt great at start, got good sweat, but once I got on the OHP was losing the vibe.

Weighed in just shy of 179.5.

Tuesday: Arms + GPP

Had a bad cheat night nutritionally Monday night -- chowed down a little too hard on fried bar food... not good. Tuesday weigh-in is 179 still (maybe just a *hair* over) ... on the increase and should be on the decrease!

__Daytime Workout___________

Stretched some and then warmed up with some "scarecrows" with the double cables -- a few sets 120-140lb. Weird exercise but actually worked as warm up b/c it gets whole body involved.

Bunch of high (head) straight rope cable rows/pulls; tricep extensions; body weight tricep extensions (hard); rope straight curls; some DB curls; etc etc etc -- all mixed in in various super sets and diff weights so won't rehash specifically but it was a pretty good lift actually.

GPP Workout (dumb Gymboss stopped working so had to adjust to count instead of timed intervals) -- 6 circuits of:

• Burpees x 10
• Jumping Jacks x 20
• Squat Jumps x 10
• Grasshoppers x 10
• Rest approx 30 sec

Burpees and squat jumps were less forgiving counting the strict 10 but the grasshoppers were more (should have done 20).

Some core stuff - several sets of back extensions, side bends/ups (both on little apparatus thing), the flag x 4 (only 1 set); bunch o' sit-ups...

3 sets of Akbars to finish out... but then did 2 more super sets of DB curls and tricep cable pull downs real quick to burn what I had left in me.

Monday: Squat and Warrior Challenge

1. Squats: 5 x 5 x 190

These bitches are starting get heavy and I can feel it more on the first set these days, but killed this no problem and got pretty decently low on most reps.

2. Fast and Furious (Ross E):

• 10 Pull-ups
• 10 Dumbbell Swings per arm (35lb DB)
  
• 10 Plyometric Pushups
• 10 Knee Tucks

AMRAP in 20 minutes: 6.5.

My goal going into this was to complete 7 and come close to 8, but clock struck '20' when I was in my swings just before I got to plyos on 7th round. So, close, but no cigar. I kept the weight light with a 35 pounder just b/c it was my first attempt at this and sets of 20 on the swings is a respectable # of reps. Swings in the later sets had me getting a little tired but I never had to take breaks on those - they were continuous in every circuit - and I could have done up to 45 or 50 with same results I think. Hard parts for me were the pull-ups (which I only made straight through - no breaks - in a continuous set of 10 on first set, then had to drop and do mini sets of 5, 4, etc. to complete 10) and the plyos which got pretty hard - I cheated and did regular push-ups on a handful.

I will give myself credit for flowing through the exercises pretty quickly and continuously (even with dropping off the bar) -- my clip on the circuits was good, but it was the breaks in between circuits that I started to abuse and that killed me.

3. Core Training #2 (Ross E):

• Standing Wheel Rollouts x 5 No wheel at gym -- replaced with ball roll x 10 (stabilizer ball, get in push up position with feet on ball and bring knees to chest rolling ball in and out)
  
• V-ups x 15
• Russian Twists x 10 per side (medicine ball)
  
• Back Extension x 12 (1st 2 sets on ball, last on ground)
  
• Chinnies x 20-25 FAST
  

Repeated for 3 circuits.

WEIGH IN: a hair under 179. I am pleased -- this was late afternoon, with breakfast and lunch in me. Maybe woulda weighed in at 177 or less first thing in the AM - who knows. The weekend sprinting plus recovery day paid off I think. This almost makes me want to throw in another recovery day later in the week before the weekend but I have too much to get done.

----------------------------------------
Rough Plan for Week

1. Remember to bring gymboss back to office/gym -- need that interval timer for GPP and core circuits I want to do

Tuesday: Sprints; core; arms and light delts -- try high cable row w/ rope for rear delts and forearms; scarecrows; shrugs; TGUs (possibly 2 workouts - 1. sprints & core; 2. lift ... if so, do TGUs as core finisher 3 x 3 or something).

Wednesday: Strength -- stronglifts 5 x 5 routine (Squats, OHP, Barbell Row, Deadlift, Chin-ups OR Dips)

Thursday: Sprints; Core; Arms... if time for rest and more work, a GPP'er

Friday: Strength (Squats, Bench (DB or Bar), Pull-ups) + Sprints or a GPP workout

Sunday: Rest Day

Circuit/Complex Glossary (for reference)

THE INTERVAL CHALLENGE (courtesy of Ross) -- 4 rounds for time of:

• 12 Burpees
• 24 Pushups
• 36 Bodyweight Squats
• 400m Run

Interval Challenge Part II (Ross E):

• 6 burpees
• 12 pushups
• 24 squats
• 200 meter sprint
  

complete 6 times

Ben's own "B.S.S. (Burpee, Swing, Sprint) Interval Challenge:

• 10 Burpees
• 10 Med Ball Slams
• SPRINT(50-100m)
• 10 DB Swings
• 10 Jumping Jacks
  
• SPRINT (50-100m)
• 10 Knee Jumps
• 10 Grasshoppers
• SPRINT (50-100m)

Complete 5x.

Can vary this one up and simplify, especially if sprints are on the longer end:

• 15 burpees
• 15 swings
• sprint

__Warrior Challenges______________________


Fast and Furious (Ross E):

• 10 Pull-ups
• 10 Dumbbell Swings per arm
• 10 Plyometric Pushups
• 10 Knee Tucks
  

do as many circuits as possible in 20 min

The Magic 50 (Ross E):

Perform 5 circuits of the following:

• 5 Dumbbell Snatches Per Arm
• 5 Dumbbell Swings Per Arm
• 10 Burpees
• Rest 60 seconds (or less) and repeat

Work Capacity 101:

• 5 Pullups
• 10 Medicine Ball Slams
• 15 Burpees
• 20 Jumping Jacks

AMRAP in 20 minutes.

__GPP Workouts___________________________

Add side-to-side lateral jumps to some GPP workouts.

GPP Workout #1 (Ross E):

• Burpees x 30 sec
• Jumping Jacks x 30 sec
• High Knee Dumbbell Press (5lb) x 30 sec
• Shadow Box x 30 sec

Repeat 5x. NO Rest. Max reps in time allowed for each (running in place on High Knees) and for Shadow Boxing throw several combinations.

GPP Workout # 2 (Ross E):

• Burpees x 30 sec
• Jumping Jacks x 30 sec
• Split Jumps x 30 sec (aka Lunge Jumps)
• Burpees x 30 sec
• Jumping Jacks x 30 sec
• Mountain Climbers x 30 sec

Repeat 5x. 30 second break in between rounds.

GPP Workout #3 (Ross E):

4 circuits --

Rounds 1 & 3:

• Burpees x 30 sec
• Jumping Jacks x 30 sec
• Split Jumps x 30 sec
• Burpees x 30 sec
• Jumping Jacks x 30 sec
• Squats x 30 sec

Rounds 2 & 4:

• Burpees x 30 sec
• Jumping Jacks x 30 sec
• Split Jumps x 30 sec
• Burpees x 30 sec
• Jumping Jacks x 30 sec
• Push Ups x 30 sec

Rest 1 minute between rounds.

Meridian Park Fountain GPP (mine/Dan's):

• Burpees x 30 sec
  
• Jumping Jacks x 30 sec
• Box Jumps x 30 sec
• Grasshoppers x 30 sec

Repeat 6x resting 30 sec between rounds.

Push, Sit, Jump 100 GPP (mine):

• 20 push ups
• 20 box jumps (24 in)
• 20 sit ups
• Sprint 50-100 meters (walk or jog back)

Repeat 5x for 100 reps total of each exercise resting as little as possible between rounds (try to limit rest to 30 sec after the post-sprint walk/jog back.

__Core Workouts_____________________________

Core Training #1 (Ross E):

• The Flag x 5
• Side Bends x 6 Per Side
• Supermans x 12
• Medicine Ball Twist Throws (Substituted with Dumbbell Twists) x 8 Per Side
• Repeat for 3-5 Circuits
  

Finish with plank hold for time.

Core Training #2 (Ross E):

• Standing Wheel Rollouts x 5
• V-ups x 15
• Russian Twists x 10 per side
• Back Extension x 12
• High rep set of Chinnies
  

Repeat for 3-5 circuits.

Core Training #3 (Ross E):

• Turkish Get Up x5 Per Side
• Deadlift Twist x6 Per Side
• V-Ups x 15
• Repeat 3-5 times
• Finish with The Plank, holding for time

__Tabata___________________________________

4-way Tabata -- (try hybrid and straight through 8,8,8,8)

• Burpees
• Mountain Climbers (or Grasshoppers)
• Air Squats
• Chinnies (or Sit-ups or Weightless Russian Twists or Lying Hip Swings)

Or mix it up with another exercise (particularly core) like:

• Burpees
• Mountain Climbers (or Grasshoppers)
• Russian Twists
  
• Air Squats
• Sit-ups

Ross’s Sweet 16.

• Tabata Heavy Bag combinations
• Tabata Squats (count em)
  
• Tabata Heavy Bag combinations
• Tabata Pushups (count em)

___Some_Crossfit_Goodies____________________

From Crossfit Virtuosity:

http://therewillbesweat.com/post/142505179/virtuosity-workout

Count reps on each round and add em all up for score. Rest 60 seconds between circuits.

• Kettlebell Swings (16kg) x 60 sec
  
• DB Bench Press (50lb) x 60 sec
• Jumping Pullups x 60 sec
  
• Burpees x 60 sec
  

Repeat 3x.

"Barbara" -- Five rounds, each for time of:

• 20 Pull-ups
• 30 Push-ups
• 40 Sit-ups
• 50 Squats

Rest precisely three minutes between each round.

____AWESOME COMPLEXES!_________________

Found at this web site (where there are video demos too):

http://www.tmuscle.com/free_online_article/sports_body_training_performance/screw_cardio_four_complexes_for_a_shredded_physique

Cosgrove's Evil 8

"Complexes elevate metabolism beyond anything you've ever experienced before," says Alwyn Cosgrove.

Sounds good to us, but how much weight do you use? "Just remember," says Cosgrove, "it's a metabolic stimulus, not a strength or hypertrophy stimulus, so be conservative. MMA pro David Loiseau uses only 85-95 pounds when doing the complexes I prescribe for him."

That said, don't go too light, either. A good "Cosgrove rule of thumb" is that if you're not questioning why in the hell you're doing these exercises, or convincing yourself that two circuits is enough, you're not going heavy enough.

The basic rule is to use the heaviest weight you can on the weakest movement in the complex. For example, if the complex contains an overhead press and a back squat, you'd use the weight you can handle on the overhead press, not the squat. Otherwise you'd get crushed, and girls would laugh.

But honestly, loading doesn't matter much. If you're de-conditioned or you fall into that dreaded category of "big 'n strong but outta shape," then you'll be tortured with a naked Olympic bar... and maybe even a broomstick. You'll figure out loading anyway during your first complex workout, so don't think about it so damn much and just go do it.

Crazy idea, I know.

Here's one of the most effective Cosgrovian complexes:

Deadlift
Romanian Deadlift
Bentover Row
Power Clean
Front Squat
Push Press
Back Squat
Good Morning

On round one, perform 6 reps of each exercise, moving from one exercise to the next, never letting go of the bar, never resting. Remember, you'll finish all six reps of each exercise before moving to the next one.

Rest 90 seconds after the first circuit, then perform 5 reps of each in the next circuit; rest 90 seconds, 4 reps of each; rest 90 seconds, 3 reps of each; rest 90 seconds, 2 reps of each; rest 90 seconds, and then do 1 rep of each.

Cosgrove says that the entire workout should take about 12 minutes, not counting the time you spend sobbing like a little girl in a purdy pink dress.

Tumminello's Weight Plate Metabolic Circuit

I learned this one from Coach Nick Tumminello. I like it because it uses a single Olympic weight plate. Buy a rusty one at a garage sale, throw it into your back yard, and you can have a killer workout anytime you want.

Tumminello uses this complex when he trains Baltimore Ravens TE, Quinn Sypniewski. Think you can hang with big Quinn? Then perform the complex below five times through with only 90 seconds between each round.

Overhead Squat x 6-8
Swings (like kettlebell swings) x 6-8
Bentover Row x 8-10
Reverse Lunge and Twist x 8-10 total
Diagonal Chops x 6-8 each side

Note: If you missed it, check out our full review of Coach Tumminello's DVD on complexes HERE.

Waterbury's Submission Complex

Last time I went to California to visit Chad Waterbury I watched him submit an MMA champion in record time. No, it wasn't an armbar; it was a complex that make this well-conditioned athlete tap out.

Waterbury loves complexes. He notes: "If you're ever short on time, use complexes. If you ever want to burn a little extra fat by boosting your excess post-exercise oxygen consumption (EPOC), use complexes. Or if you want to enhance your anaerobic endurance, use complexes. They can also be used as general physical preparedness (GPP) boosters after your workouts or for additional training sessions each week. I'm a big advocate of complexes, and you should be too!"

Here's one of Chad's favorites. I like this one because, unlike most complexes, it uses dumbbells instead of a barbell, adding some cool variety.

Reverse Lunges, 6 reps on each leg
Romanian Deadlift, 12 reps
Good Morning, 12 reps
Front Squat, 6 reps
Military Press, 6 reps
Bentover Row, 6 reps
Floor Press, 12 reps

Rest 60 seconds and repeat 2-4 more times depending on your testicular fortitude.

Ferruggia's Timed Complex

"For those of you who've never done complexes, get ready for a whole new in-the-gym experience!" says Jason Ferruggia.

The goal of this complex is speed. Start a timer and perform it once through, 6 reps for every movement. The next time you perform it, try to beat that time.

Start with a 45-pound bar for this one. After a few workouts and improved times, add load.

Deadlift
Hang Clean
Front Squat
Hang Snatch
Overhead Squat
Front Press
Bentover Row
Romanian Deadlift

Once you master the empty Olympic bar, how much weight should you add? Ferruggia says, "Ninety-five fucking pounds will be absolute fucking hell for even the strongest and most-well conditioned fucking warriors!"

Note: "Fucking" added because that's the way Jason actually talks. No fucking kidding.

Saturday: 5, 10, 15, Sprint

Did LIGHT core work at home -- 2 rounds of:

• saxon side bends (5lb)
• standing twists (with the two 5lb plates - not heavy enough to be effective)
• 10 ab wheel roll-outs
• 10 v-ups
• 10 lying hip swings
  
• 10 leg lifts
• 10 chinnies

The hit the trail along Rock Creek Parkway with Reidles. Good stuff over there -- 83-85 degrees, sunny, humid, perfect (shoulda had some agua tho)...

GPP circuit -- 4 rounds of:

• 5 pull ups
• 10 plyo push ups (got tired out and did regular push ups on rounds 3 & 4 - bah!)
  
• 15 squat jumps
• Sprint approx 50-60 yards

Finished up with some short runs and Reid showed me some cool exercises he does on the various rings, bars, benches and such along the trail.

The circuits were clean and continuous but we took wayyyy to long breaks between 'em. I was willing to cut short and not push the really short breaks b/c the sprint required a walk/jog back anyway and because I was demo-ing some of the exercises up front a little too much, had a good warm-up jog to park, etc etc etc - all excuses, I know.

Notes... plans... (for wknd & future)

Here are some options for weekend...

Strength + Volume:

• Squats 5 x 5 x 190
• One arm DB swings x 50 each side as quick as poss (15, 10, 15, 10 prob is good scheme)
• ??? -- wanna get some DB presses and scarecrows in ma life but don't really fit either strength or volume... hmm

GPP Workout concoction:

• 5 pull ups
• 10 plyo push ups
• 15 squat jumps
• bear crawl to end of room and back (or to a set point and back)
• 5 rounds; shoot for only 30 sec rest between rounds.
  

Core workout:

• 10 saxon side bends
  
• 10 ab wheel rollouts
• 10 v-ups
• 10 leg lifts
• 10 chinnies
• Repeat 3-4 times.
  

Don't forget to sprint it out sprint it out sprint it out sprint it out sprint it out sprint it out......

For near future... try to figure out OUTSIDE WORKOUTS with 1. sledghammer & 2. tire swinging, throwing, etc (esp swinging against tree or post)

Friday Lift... sweat was sweet but I ain't proud of this mess.

Gave the leg joints a break -- will squat it out this weekend. Forgot to dip -- wanted to. Will have to throw it in on strength/squat session. Saxon side bends too - get em in next core session.

Warmed up with 3 rounds of the Work Capacity 101 circuit:

• Pull-ups x 5
• Medicine Ball Slams x 10
• Burpees x 15
• Jumping Jacks x 20

I was gonna do the full 20 minute challenge but I didn't have the space to carve out for myself and flow uninterrupted -- was using wall-mount pull-up bar and couldn't do the rest in the gym b/c there were 2 full-court bball games going on. My clip on the first two circuits was great -- did 'em in like a minute... 3rd round is where I broke the rhythm. Sets of 15 burpees are no joke. Med Ball Slams and Jumping Jacks ARE a joke, but that's where I be making up the time -- just do both those exercises as fast as possible.

Arms plus --

• Alternating DB presses and super sets of DB curls and DB behind the head tricep extensions. Did not go heavy -- was actually going for completion of about 12-13 reps/set so came down on weight on the exercise where I was done by 10. Ended up with like 25s on the curls.... finished over there with quick 10-rep set with the bar at 80lb. Was not pressing a lot of weight either -- after a few sets at 35, dropped to 25 just to use same weights so was varying it up with Arnolds and stuff....
• 2 circuits of
• DB flyes on ball x 15 (20lb)
  
• DB lateral raises x 10 (10lb)
  
• push ups x 10
• DB front raises x 10 (10lb)

• Whole bunch of other tweakage -- some DB rear delt joints, tossed the bar up in the air a bit, etc.
• Some plyo cable motions -- one arm twisting row at like 130lb - sets of 10/side; rope twist-pull down at 170lb x 10/side; wood choppers (upward) at lighter weight (80lb I think) x 10/side

Quick core finisher in weight room -- 2 rounds of:

• Weighted sit ups x 15 (25lb)
• Russian Twists x 10 (10lb - ARMS OUT!)\

Finished up with some sprintervals on the eliptical...

Weighed in at around 182. My goal was to be stickin it out in the 170s by the end of this week. GOAL UNMET, fats.

Thursday: GPP Workout #3 (Ross E)

4 circuits --

Rounds 1 & 3:

• Burpees x 30 sec
• Jumping Jacks x 30 sec
• Split Jumps x 30 sec
• Burpees x 30 sec
• Jumping Jacks x 30 sec
• Squats x 30 sec

Rounds 2 & 4:

• Burpees x 30 sec
• Jumping Jacks x 30 sec
• Split Jumps x 30 sec
• Burpees x 30 sec
• Jumping Jacks x 30 sec
• Push Ups x 30 sec

Rest 1 minute between rounds.

Did it okay -- hardest part was jump lunges and the burpee jumps after the jump lunges. I stretched pretty good but forgot to stretch the quads (most important!!!) so was stretchin' those on the breaks between rounds.

I'm sore all over from the week in general. If I squat it out tomorrow as planned will be rough. Got groin, ligament and shin soreness in left leg pretty good and shoulder and neck stiffness too. Maybe I should make Friday core + intervals or sprinting - would like to do squats, dips and some good shoulder and arm liftin' but might have to hold off til weekend for that.

Weigh in: 181. DAMMIT! Do I need to starve myself to lose weight?

Must get sledgehammer....

the full sledgehammer swing range of motion is something that I cannot fathom how to replicate with weights or gym equipment. POSSIBLY a medicine ball slam would be closest thing, but would need heavy ball and still wouldn't be dead on. Just thinking about swinging a sledgehammer, it's obvious that it would just be SICK for posterior chain all the way up the back and probably gives the core some work too.

When you have a few bucks, buy one. Finding a place to swing it is a little tougher, but it can be done.

Wednesday AFTERNOON: Strength bare essentials and nothing else

Was crunched for time - had to keep workout at about 30 min. So no frills, just the strength basics I had planned -- rushed kind of and, with the exception of the deadlift, did no incremental warm up (unless you count OHP and reg squat warm up).

1. Overhead Squat: 3 x 5 x 95 -- Failed on 5th rep on 2nd set, bar came out and I let fall forward. I was not happy with these in general -- felt sloppy. Form got better for 3rd set, but on both 2nd and 3rd set, felt it in my lower back in a funny way.

2. Squat: 2 x 5 x 195 -- Heavy. Was successful and form was ok, but between the OHP and these I think I exacerbated the groin strain.

3. Deadlift @ 225: 3, 2, 1 -- Wanted 1 x 5 but after bringing down after #3, let it go...

4. Bench Press: 5 x 5 x 145 -- Cheated on these, as in was NOT breaking parallel and bringing bar very low on more than a few reps. Stay at this weight for 5 x 5's until they are CLEAN.

This workout sucked b/c of the general failure on what I tried. OHPs: I love 'em, but they don't love me... yet. Bench press, you will always be my nemesis.

Weighed in at 181 (fuck!)... general later-in-the-day density plus food I guess....

FOR THURSDAY: All cardio and core. Do not touch any weights unless it is for core work. *MAYBE* a GPP workout or something, but I'm even skeptical about body weight 'lifting.'

Wednesday MORNING (it's a 2-fer)

1. Completed 4 circuits of:

• Barbell punches x 5/side (35 on bar)
• one-arm push presses x 5/side (50lb)
• mountain climbers x 10
• jump squats x 10

[Finished in the weight room with some upright rows, *light* hang cleans (60lb bar), 1 set of saxon side bends with the big 5ers and 5 flags.]

2. Sprints on mini-track: 1 lap sprint; 1 lap walk x 10

[Finished up on side of track with some bird dogs, supermen and dive bomber push ups.]

NOTES:
Circuit: First thing in the AM, 50lb was HEAVY for me on the push presses. They were not smooth -- had to muscle 'em up but completed 'em all. Took a water break in between rounds 2 and 3. Because of the upright row finish and the heaviness of the DBs for me, my shoulders and Akbars are pretty cooked.

Sprint: Was sore as hell -- same jigaments behind left knee but also groin (left side)... ran through the pain and got a little better/looser after 3rd sprint or so but still felt it for sure. Guess if I wasn't getting stiff/sore at all it would mean I wasn't really training.

Weighed in at 178.5 (not bad after big dinner last night w/ pasta and dessert)

Afternoon is for strength -- see the Wednesday flan from previous post (squats, deadlift, bench and finish with whatever you want - DB flyes on the ball, more core - hanging windshield wipers? lying hip swings?, some isometric work or maybe some woodchoppers and plyo cable pulls to get all the little muschles on the same team - see how ya feel)

Wednesday FLAN

Squats:

• OHS 3 x 5 x 95 (or something like that -- try more)
• reg back sqs: 2 x 5 x 195

Deadlift 1 x 5 x (205-225)

Bench 5 x 5 x 145(?)

Some sort of Explosive circuit (barbell punches, one-arm DB push presses, plus ?)

Maybe work capacity 101 to finish (more for intense workout than for test since i won't be doing it fresh, but of course time it)... if pull ups giving trouble, switch to chin ups

Tuesday Turtle Shell... n sprints

Warmed up with

• some attempts at explosive plyo pull ups (got like 3 but I was not very high over bar -- pretty sure by feel of it I am still not there for muscle ups, but I need a free-standing bar that I can swing on to really know)
• and some light thrusters -- 3 x 5 x 95
  

1. Barbell Row 5 x 5 x 135 -- same result as last time, failure on very last rep. (it's going from the underhand grip on the 4th set to the overhand on the 5th -- overhand is harder)

2. Super sets -- 3 rounds of:

• pull ups wide grip
• one-arm DB rows x 5/each side (1st set was 70lb but that was HEAVY so moved down to 60 for rds. 2 & 3)
  
• pull ups close grip
• DB lat raises x 10 (40lb)

(pull ups were a joke after the row sets - also b/c of going one exercise to the next. struggled for 5 and 4 the first round, then was 3, 4 and like a sloppy 3, 2 at the end)

3. Sprints and core -- upstairs

• 2 laps
• chinnies x 30 sec
  
• 1 lap
  
• V-ups (30 sec)
  
• 2 laps
• chinnies (30 sec)
• 1 lap
  
• v-ups (30 sec)
• 2 laps
• Finish with plank hold (1:20)

(Gym boss is handy device)

Weigh in: a hair under 179.

---------------
I am significantly bothered by the lack of good sprintability on that gd indoor track at the Y but looks like that's all I have today and this week (weather is pure shit). Opening it up on the treadmill is risky and after my calf balled up last time I was on tm and I had to leap off for life, I am not eager for a repeat.

Monday -- Magic 50 + sKwartZ

1. Squat 5 x 5 x 180

2. towel grip pull ups: 7, 4, 4

3. The Magic 50 -- Complete 5 circuits for 50 total of each exercise

• 5 Dumbbell Snatches Per Arm (45lb DB for all)
  
• 5 Dumbbell Swings Per Arm
• 10 Burpees
• Rest 60 seconds and repeat
  

Ass-kicker. Hardest part: the jumps in the burpees b/c of the squats I had already done. Surprising... Anyway, I limped across the finish line. Rested probably 2 min or a little more even before the 5th and final round.

4. Finisher(s) -- Core

• stretched, felt it out with some light-weight saxon side bends (picked up 20's to start and realized it's not an exercise for anything but LIGHT DBs ... could hurt a cracker)
• 2-exercise "mini-circuit" alternating regular weighted side bends (45lb plate) and back extensions: 3 rounds of 10 each side (bends) and then on second 2 sets of back extensions, did weighted (25lb)
  
• some back extension 'twists' with medicine ball (10 each side)
• Russian Twists: 3 x 10, and made glorious discovery
• Did first 2 sets regular like I have been with 25lb plate held kind of close to chest, elbows out
• Did last set holding plate all the way out -- extended arms... THIS is the way to do this. 25lb is immensely heavy for me performing the exercise this way so I switched to 10lb after realizing. But 10lb like this feels more effective than 25 of probably even 35 or 45 the other way.

Weigh in: 180.5

SPECIAL NOTE: There really must be something magic about the Magic 50 because after workout I shot around for a little while and I just could not miss. Was draining trizzies without lookin'. Usually it's tough to shoot a bball after any kind of lift. Not so on this day.

Monday notes....

MAY is the month where results must start to really come home. Will be beachin' it up in June for one thing, but in general, I've been rockin' the gym hard now for long enough that results really should start to manifest.

• No strict prolonged diet, but be aware of what you are putting in your face and practice discipline. Only allow one or two "cheat days" a week and do NOT overdo it on those days. For example, yesterday, ate healthy all day -- chicken + string beans for lunch and smallish steak + string beans for din -- then had urge for something sweet later in night and killed a pint of ice cream. Not good (first time in months I've had ice cream at all probably, and the sweet cravings are extremely rare for me, but that's a good example of what not to do -- cheat days should be special occasions like BBQs, ball games, etc.).
  
  
• MORE INTERVAL TRAINING and HIGH INTENSITY GPP Workouts and Explosive Circuit Training -- Need to make sure the furnace stays burning, morning, noon and night (even during sleep). Get the heart PUMPING. High Intensity training at least 3x a week. The GymBoss I'm still waiting for UPS to deliver will help with this. And don't let this preclude other cardio workouts simply for on-the-spot calorie burn or lifting sessions. Not mutually exclusive, but so both workouts can be effective, may want to space them out into two separate sessions.
  
  
• Work Capacity 101, The Magic 50, Burpee challenge (50 or 100 timed), and find 2-3 GPP workouts that you like and find your times, set some goals for improvement and meet 'em.
  
  
• Really focus on the core. I am surprisingly good at some of the more difficult core exercises and have relatively decent core strength but have an incredibly hard time with some of the timed/held position exercises and I am not sure how developed my stablilizers and obliques are really. My balance lacks, that is clear. So by working on some of the stuff that requires more balance, hopefully that will help core too. Do some yoga.

Saturday: GPP Circuit

Borrowed Ross's Infinite Intensity book from my brother -- looks awesome.

Quick Meridian Hill Park mini workout with Bephf:

• Burpees x 30 sec
  
• Jumping Jacks x 30 sec
• Box Jumps x 30 sec
• Grasshoppers x 30 sec

Repeat 6x, resting 30 sec between rounds. I was dehydrated and sat out the 5th round.

Friday: The Good, the Bad and the Ugly

The Good

Weight room workout was good, got good sweat...

1. Squats 5 x 5 x 175

2. Deadlift 1 x 5 x 185 (meant to do more - didn't count weight by accident and wanted 205 - wrong plates... warmed up too on these)

3. Dips: 15, 7, 8

4. Building: Mostly DB presses, raises, shrugs and cable pulldowns (tris)

The Bad

Went to try 50 burpees for time but after I had beat up my shoulders and triceps I couldn't do any. Dropped for first push up and was like, "nope."

The Ugly

B/c burpees weren't gonna happen, decided to hit the treadmill... quarter of a mile in, my calf spasms out in the middle of the run -- had to jump off machine. sucked.

Incredibly disappointed I couldn't get any good cardio work in. Weighed in at 183 (on the rise)