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Quest for Success vol#2 - Pumpin to the Ahhhnold

My sleep is still all messed up, but i'm moving forward anyway. yesterday did some jogging and some core stuff....nothing extensive. Today I am training with one of my football clients and I plan to have a full lifting session with him...then maybe do some drills outside.
 
February 1st 2009 - Begin the soreness

Today's session was good. I have officially begun to train a few people for Sports endeavors again and my habit that I follow is to train WITH my clients rather than just giving them pointers and standing back. I still give them pointers and watch their form, etc.....but on their rest, I do my reps. Today was a good "comeback" session....but Tuesday's will bury it. Thursday's will even bury that.

Naturally I cheated a bit on the diet tonight because of the super bowl....but i'm going to be using Sunday's from now on to cheat i've decided. The rest of the week will be 110% strict starting today.

Today I trained with one of my Afl2 clients so we worked a lot on speed off the line/strength in motion training.

Sunday - all hail speed and strength
Power Clean with Power Stomp
4 sets of 6 reps @ 75lbs
Explosive Squats
4 sets of 6 reps @ 125lbs
Russian Split Squats
4 sets of 6 reps @ 115lbs
Laying Hamstring Extension
3 sets of 6 reps @ BW
Snatch Grip Deadlift
2 sets of 6 reps @ 115lbs

Renegade Yoga
Full 45 minute session

Football Drills outdoors
about 30 minutes

And THAT....was today's work. It felt great...but that's not nearly the tip of the iceberg. Trust me when I tell you...i'm back...and i'm not going anywhere anytime soon.
 
Go Steelers!
What are explosive squats? Slow down and fast up?
 
SilentBob187 said:
Go Steelers!
What are explosive squats? Slow down and fast up?
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yeah thats pretty much exactly it. It more so focuses on pushing the floor away from your feet than it does the semi-normal hypertrophy type reasons of doing a squat. It's sad how many people have resorted to lifting as a way to make themselves look better....rather than a way to enhance the quality of their lives and be more healthy and active.

When training someone for sports...hypertrophy has NO place in the session for me. It's all about speed and strength.
 
February 3rd 2009 - You CANNOT hold me down!

Today's session was awesome! I was craving the weights when I woke up and I hit the weights hard with one of my AFL2 clients. Between keeping him focused and me being focused myself...it was just an intense session all around. It made me feel good to know that I was in there hangin in...and he was gaining A LOT of work from my sessions. He said he doesn't plan to work with anyone else for a very long time...that made me feel good.

Thursday we are hitting it again...but we are focusing more on an upper body session. Today was ANOTHER full body/leg assault.


Tuesday - Did someone say PAIN?!
Power Clean with Power Stomp
4 sets of 6 reps @ 85lbs
Power Snatch with Power Stomp
4 sets of 6 reps @ 85lbs
Explosive Squats
4 sets of 6 reps @ 125lbs
Pause/Rep Squats
4 sets of 6 reps @ 100lbs
Russian Split Squats
4 sets of 6 reps @ 100lbs
Bulgarian Split Squats
4 sets of 6 reps @ BW *for each leg*
Laying Hamstring Extension
3 sets of 6 reps @ BW
One Legged Box Jump
4 sets of 2 reps *for each leg*
Snatch Grip Deadlift
2 sets of 6 reps @ 130lbs


Renegade Yoga
Full 45 minute session


And THAT....was today's work. A much heftier session than 2 days ago...and fully brutal in it's entirety. Bulgarian's kill me no matter if I use weight or just do BW so that was fun. I was still slightly sore in certain areas from my last session a few days ago...so this one really put it on me. It felt great though...and I don't regret a thing ;). Thursday is upper's for the most part. I may mix in some other work for us as well. The same AFL2 client will be there...and possibly another as well.
 
That's so awesome you've got such a strong grasp on your diet and training, Deuce! That's great to see. I'm looking forward to your pre-Arnold updates; unfortunately, I won't be able to see them first-hand. I decided not to make the trip to Ohio. My lady-friend will be doing lots of traveling at that time, and I just couldn't put her through another trip. We both want to go, but not bad enough to do all the driving.
 
Irish Cannon said:
That's so awesome you've got such a strong grasp on your diet and training, Deuce! That's great to see. I'm looking forward to your pre-Arnold updates; unfortunately, I won't be able to see them first-hand. I decided not to make the trip to Ohio. My lady-friend will be doing lots of traveling at that time, and I just couldn't put her through another trip. We both want to go, but not bad enough to do all the driving.
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I'm battling myself whether I am attending or not right now as well sadly. Just because i'm not sure that the hotel costs and the driving costs are going to work too well with my unemployment checks until I get another solid position. I am trying to land a few more KB clients right now and some more online consultation clients so that i'll have the extra "flow"...but we'll have to see what happens.

Very sad that we won't get to meet though...you are in my top 5 of people I was looking forward to meeting at the event.
 
Emerge said:
Tough workout there. What is a power stomp?
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Basically just something that I call it...not really a technical term, haha.

When doing a power clean or snatch, instead of the normal push off and raise of the bar, when you are pushing off the ground to raise the bar up, you literally jump off the ground as high and forceful as you can with the weight and when you have reached the desired spot (clean or snatch) you stomp back down to the ground.
 
CTDeuce said:
Basically just something that I call it...not really a technical term, haha.

When doing a power clean or snatch, instead of the normal push off and raise of the bar, when you are pushing off the ground to raise the bar up, you literally jump off the ground as high and forceful as you can with the weight and when you have reached the desired spot (clean or snatch) you stomp back down to the ground.
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sounds rough on the joints. :scared: Check out jump squats.
 
CTDeuce said:
Works just fine for the joints. Excels the rate at which you produce speed and power if done with the proper form and posture. Thanks for the input though.
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You must have some good joints man. Jumping up and down alone puts my knees thru hell
 
Check your PM's I sent a couple :type:

FYI, when I first learned to do powercleans during hockey training, the instructor had us do the same thing ("power stomps"), helps to create explosive power which most athletes need for their sports.

I'm digging reading all your kettleball routines as I haven't touched a KB in a long, long time, and even then I can't remember doing a full routine with them. Along side the KB routines, you should also look into "Crossfit" training, I know it's gaining alot of momentum right now, but it's easy to add into a training schedule and doesn't need alot of fancy equipment, in fact you could probably incorporate the KB's into the Crossfit routines as well.

If you want to get "shredded up" that would definitely help, would definitely add another dimension to what you can offer your clients, I wouldn't even bother looking into the certifications just incorporate the training styles.
 
The issue i've found with Crossfit is that most of their instructors that i've met and watched teach a class have no idea whatsoever about form and function and are teaching their clients a host of bad habits and misfortunate "skill". The idea behind the training isn't bad....but the teachers that i've met and witnessed could use another few years in the gym themselves before attempting to guide others.

The frusturation I have here is that most "fitness professionals" have gotten into that career because it has been a growing area and because they want to make money from it. Not many of them have gotten these "certifications" and pushed forward in that aspect of life because they truly love it and want to TEACH and LEAD others towards their goals. I have seen many KB certified instructors that perform the littlest movements like Swings improperly so far that they are leading their clients directly into a host of alignment and postural issues for years to come. I can't support that in any fashion.

"FYI, when I first learned to do powercleans during hockey training, the instructor had us do the same thing ("power stomps"), helps to create explosive power which most athletes need for their sports."

^^^This was the point I was trying to make above. I am training athletes right now. I'm not training them to become athletes...i'm training them to become more explosive athletes. There is no issue for hypertrophy here...it's all about sport specific training. I'm happy to see that you agree...since I consider you very knowledgable on the topic :)
 
CTDeuce said:
I'm battling myself whether I am attending or not right now as well sadly. Just because i'm not sure that the hotel costs and the driving costs are going to work too well with my unemployment checks until I get another solid position. I am trying to land a few more KB clients right now and some more online consultation clients so that i'll have the extra "flow"...but we'll have to see what happens.

Very sad that we won't get to meet though...you are in my top 5 of people I was looking forward to meeting at the event.
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Ya, it's too bad. Maybe some other time. There will be plenty more Arnolds.
 
Emerge said:
So, what brutality are you enforcing on yourself today?
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Actually I had to cancel today's session with my AFL2 client. My head is not in the right place today and I know it. I'm thinking a little too much about stuff that I shouldn't be thinking about and some other stuff as well. I don't want to hit it today if I can't give 100% of myself to the training as well as the client. We have re-scheduled for tomorrow so maybe later I might engage in some yoga or something....but for right now it looks to be a 2nd day off in between sessions.
 
Cancel or not, some training is better than none. Yesterday I was wiped out, and I mean massively lethargic. I wanted to skip it, figured I would be to weak to get it done and that I would just be frustrated. But once I got there and got started it all kicked in and I left the gym feeling better and not like laying down and sleeping for a month........get in there!
 
crader said:
Cancel or not, some training is better than none. Yesterday I was wiped out, and I mean massively lethargic. I wanted to skip it, figured I would be to weak to get it done and that I would just be frustrated. But once I got there and got started it all kicked in and I left the gym feeling better and not like laying down and sleeping for a month........get in there!
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Yeah you're probably right.
 
CTDeuce said:
The issue i've found with Crossfit is that most of their instructors that i've met and watched teach a class have no idea whatsoever about form and function and are teaching their clients a host of bad habits and misfortunate "skill". The idea behind the training isn't bad....but the teachers that i've met and witnessed could use another few years in the gym themselves before attempting to guide others.
Click to expand...

That's why I would never bother actually getting certified in Crossfit or actually train at a Crossfit center. I would rather just take the ideas, (no rest between sets, circuit-style training, combined strength & plyometric training, isometric holds, etc, etc) and create my own Crossfit program. Results do not lie, and everyone I've helped create a Crossfit-style program for has seen results. Realistically, it's just another wrench to throw in the mix, keep the muscle guessing and ramp up the intensity.
 
Well I decided to go ahead and do some work alone today. I didn't lift a single weight...but I had a good session. I'm sure you're all looking at that and thinking that i'm a joker...haha, but wait until tonight's update when i post the workout.

It was a nice change of pace ;)
 
February 5th 2009 - I have a great deal of weight..

Well as stated earlier, I cancelled my session with my AFL2 hopeful earlier because my head just was not in the right place. It's one thing to mess with my training seperately...but to mess with his as well as mine, was too much sitting on my plate to handle. Upon the recommendation of C-Rock though...I did do a small workout. I did a bodyweight workout...but not the normal bodyweight session you'd see if you were reading a typical log. I did a Renegade bodyweight session. It felt great...and I wish I had done more.


Thursday - It's on your flex!
Donkey Kicks
12 reps @ BW
Depth Jumps
12 reps @ BW
Hi-Box Stepup
10 reps @ BW *per leg*
Standing Jump over Box
10 reps @ BW
One Legged Box Squat
6 sets of 3 reps @ BW *per leg*
Lean Back's
6 sets of 6 reps @ BW *per side*
Glute/Ham (Laying Hamstring Extension)
3 sets of 3 reps @ BW



I don't know for a fact that I am done with today's session yet...I may indulge in some more. However, that is what was accomplished earlier on in the day today. Felt good to work it out and do a lot of movements for your body that people very often overlook. I am excited for tomorrow morning when I get together with my AFL2 client for another session. Also on Saturday morning it looks like it may just be warm enough (if it's dry tomorrow) to get outside and hit some tennis. We will see about that.
 
Gasp! Am I older than you?!

I will use you as motivation to kick some ass tonite. I have a headache and its back day. So I'll need you to kick me in the ass now..lol
 
crader said:
Gasp! Am I older than you?!

I will use you as motivation to kick some ass tonite. I have a headache and its back day. So I'll need you to kick me in the ass now..lol
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Yeah you're slightly older *if your profile age is correct*. I am a youngin though...haha. I turned 26 in December.
 
Christine is not older, she is more experienced. :)

Hey Deucy, where can I read some info of that renegade stuff you do? Like the yoga and the body weight stuff?
 
Emerge said:
Christine is not older, she is more experienced. :)

Hey Deucy, where can I read some info of that renegade stuff you do? Like the yoga and the body weight stuff?
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hit me with a pm and i'll send you some links and stuff for you to check out when I get back home. Headed to the gf's now for a bit.
 
February 6th 2009 - Focus on your uppers!

Today my AFL2 client and I did some upper body work and some core/trunk stuff. He has a good frame in the upper department for his position...so i'm not trying to add any size to him...just to incorporate the Renegade principles of training so that his strength will increase. He is a good pupil..I really enjoy working with him.

I think it's probably minor...but I tweaked something in my left triceps/elbow region. I tightened up and got very sore about 4 hours post w/o so I have begun the cycle of Ice, Tiger Balm, Elbow support. I'm sure I will be fine by the next session. Tomorrow is an off day to go view some apartments and visit with an old friend...so I will get some time to rest up!


Friday - Make Yourself!
Wide Grip Pushups
2 sets of 10 reps *warmup*
Flat BB Bench Press
4 sets of 6 reps @ 115,115,135,150
High Pulls w/Shrug
4 sets of 6 reps @ bar,115,115,115
BB Bent Over Row
4 sets of 6 reps @ 65,85,85,100
Unilateral Leg Work
Rx1 (left)- 2 sets of 20 seconds
Rx1 (right)- 2 sets of 20 seconds
Rx2 (left)- 2 sets of 20 seconds
Rx2 (right)- 2 sets of 20 seconds
Rx3 (left)- 2 sets of 20 seconds
Rx3 (right)- 2 sets of 20 seconds
Planks/Side Planks
2 sets of 20 seconds x each position
Superman/alternating arms and legs
2 sets of 20 seconds x each position
Paratrooper/Flying Squirrel
2 sets of 20 seconds
Resistance Band work for shoulder capsule/back/arms
14 sets of 6 reps @ medium resistance



Really good session today. I introduced yet another complete variable to my client's training that he had never done before. With the introduction of some new lifts and holds as well as the correction of the poor form he was formerly displaying....he has learned a great deal over a short time with me already. Things will only get better there. As for me, as soon as I can 110% lock up this nutrition for myself....my results will be right there with me. I am at about 90% now.
 
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