Holiday Time Stuff

Happy holidays I hope you are using this time to enjoy yourself and let loose a little. I personally believe that if you consistently work hard you should allow yourself to indulge a little. The operative words are work hard, if you dont train hard then indulging around the holidays is just adding to the problem. Only you can really answer that too, so the moral of the story work hard and enjoy life.

Little side note, great book on just life in general. Will really put things in perspective. 

Have a Little Faith: A True Story

If you like this, get this too.

Tuesdays with Morrie: An Old Man, a Young Man, and Life's Greatest Lesson

Going to the Orange Bowl, post when I get back..... COMBINE TRAINING!

Some Simple Truths About Lifting Weight

- Heavy is relative to the person lifting the weight

- People that are fearful of getting bigger and stronger (or at least trying to) have no idea, and probably never will

- Lifting is not a hobby, and hobby lifting gets hobby results

- It is one of the few venues in the world that the more you put into, it is guaranteed the more you will get out of

- When people say they don't like lifting, they probably have never truly experienced lifting

- No one should ever utter the words "I am too strong", if they have they are not

- Major Points in my life

- I benched 315 for the first time on the Enfield High' Weightroom in 1999

- I squatted 500 for the first time in Harvard's Strength and Conditioning Weightroom in 2006

- I dead lifted 515 for the first time in Georgia Tech's Strength and Conditioning Weightroom in 2009

- These will be some of the most lasting memories in my life due to the time and effort that went into it and although they are just numbers (no matter how much or how little it is) they are my numbers and I bled for them, I sacrificed for them, I earned them

- No matter what is going on in the world, weights will never change or lie and I have come to rely on that simple truth

Sunday Training = Funday Training

Warm Up:

Foam Roll

Table Hamstring, Hip Flexor, Piriformis, Short Groin x30sec

Bench Hip Flexor x30sec

Box Psoas x30sec

Prisoner Stretch x60sec

Ankle Mobs x5e

Hip Flexor Mobs x5e

Supine Fig. Four x5e

Supine Int. Rot. x5e

Wall Slides x5e

Mini Band Psoas 2x10sec

Side Lying Bent Leg Abd. 1x10e

Band Hip Bridged 3x10sec

Split Squat w/ 360 Reaches x6e

Skip Series - Saggital/Frontal/Transverse x20yrd each

Condition:

Treadmill Sprints: 15 on 30 off x10, 30 on 30 off x10

Work Out:

DB Snatch: 3x3/70

w/ Roll Outs x10

w/ Bench Hip Flexor x30sec

Clean + Jerk: 4x3/176

w/ Plank x3x10sec

w/ Table Hip Flexor x30sec

Hammer Shrugs 3x10

w/ Bodyweight Neck x5o each direction

Today's Work Out

Warm Up: (I dont listen to my boss on that anymore)
Foam Roll

Static Circuit:
Table Hip Flexor 30s
Table Piriformis 30s
Table Short Goin 30s
Bench Hip Flexor 30s
Box Psoas 30s
Prisoner Stretch 60s

Mobility Circuit:
Ankle Mob x5e
Hip Mob x5e
Spiderman x5e
Supine Internal Rot. x5e
Supine Figure Four x5e
Wall Slides x10

Conditioning:
Jump Rope x5min
Sledge Hammer Hits: 5x10
Jump Rope x5min
MB Wall Throws: 5x10
Jump Rope x5min
Bike Sprints (30 on 30 off) x15

Lift:
Trap Bar Dead: 5, 5, 3, 5, 5, 2/420
Rear Foot Elevated Squat: 8, 8, 8/110
Good Morning: 8, 8, 8/132
Shrugs: 12, 12, 12/352
Caron Combo: x2/30
Preacher SA DB Curl: 8, 8, 8/30

Yesterday's Work out

No Warm Up: My boss says they are useless (He is older and I am assuming wiser)
Front Press: 5, 5, 3, 5, 5, 5/172
DB Bench: 12, 12, 12/90s
Pull Ups: 12, 12, 12
Hammer Incline Bench: 12, 12, 12/180
Hammer Mid Row: 12, 12, 12/270
Plate Forty (Front Raise, Horizontal Press, Steering Wheels, Vertical Press): 2x10e
Nose Breakers: 12, 12, 12, 12

Overachievement - John Elliot Ph.D.

This is an interesting book to say the least. It has a unique feel to it and it has a different opinion then what I typically see. I have become a huge fan of these "Self Help" books for a multitude of reasons. The most important being I work with people in their achievement of goals; and there is no better way to understand how to motivate people then understand the dynamic of being successful yourself.

However, this book is different then most. The author suggests a completely different look on how to achieve great feats then the normal "Self Help" point of view. For instance, he talked on being nervous prior to a major event is a good thing. In a pressure situation the parasympathetic nervous system turns on certain bodily responses: increased sweating to prevent overheating, hands and feet shaking resulting from faster motor signals, faster heart beat to increase blood flow, eyes dilate resulting in more acute vision, and the mind races for the need to process information at a greater rate. He used Bill Russell as an example in that he used to vomit before every game; his nerves are what made him ready to perform at a high level.

I didn't intend to give a book report here, but I wanted to make one major point he made in the book. He advises to become more "target" oriented to become more focused on tasks. He uses the analogy of robbery victims not being able to recount what their assailant looked like. This is due to the extreme focus placed on the weapon and lack of ability to interpret outside stimulus. Now this is an extreme example, but picture that focus on any given tasks you are doing and imagine how productive you could be. Making that gun or knife your task is the key to creating the most substantial work you possibly can.

"Exceptional thinkers allow their concentration to affect reality, not the other way around." John Elliot

Today's Work Out

Foam Roll

Partner Stretch

Hurdle Mobility (Overs)

Hang Snatch: 3x3/110

Power Clean: 4x3/190

Hammer Pulls: 3x3/270

Hammer Shrugs: 3x12/360

Machine Neck: 2x10/115

Bike:

Mountain Climb: .5m @ Level 3,4,5,6,7,7,6,5,4,3 in 19.38 Seconds

Today's Work Out

Foam Roll
Static Stretch:
Box Hamstring
Box Hip Flexor
Box Piriformis
Box Short Groin
Bench Kneeling Hip Flexor
Low Box Kneeling Psoas
Wall Piriformis
Wall Long Groin

Mobility Work:
Seated Wall T-Spine Rot.
Supine Piriformis
Supine Int. Rotator Stretch
Saggital Hip Clearing (180 Degree Hand Pos.)
Frontal Hip Clearing
Wide Stance Hip Flexor
Saggital Leg Swings
Frontal Leg Swings
Hurdle Mobility (Overs)

Lift:
Back Squat: 5, 5, 3, 5, 5, AMRAP 8/315
Front Squat: 5, 5, 5/245
Single Leg Hoist Leg Press: 8, 8, 8
RDL: 8, 5, 3/240

http://www.youtube.com/watch?v=xD5c1ND1uGo

Today's Work Out

Warm Up:
Foam Roll
Dynamic Mobilization: T-Spine, Hip/Glute, Ankle
Jump Rope: 650 Jumps

Conditioning:
Treadmill Sprints -
30 on 30 off x10
15 on 45 off x10

Lift:
Bench: 4x5 (Last AMRAP= 275 x 8)
Incline Bench: 3x12
Lat Pulldown: 3x12
DB Bench: 3x12
Bent Over Row: 3x12
Dips: 5xFailure
DB Shrugs: 4x10

December Nutrition Newsletter

November Nutrition Newsletter