This Past Week (3/20-3/26)

This past week was my deload week for SMS^2.3. This week was much-needed as I could tell I was getting fatigued on a daily basis from a combination of sickness, work, and an intense training phase. Sunday I squatted, Monday I benched, Wednesday I deadlifted, and Friday I had my circuits. I did my deload week plyos on Tuesday and took Thursday completely off from training. Saturday I started the final weekend of my MAT Jumpstart classes.

Overall it was a very good week. Things at worked have been picking up as of late, so the more relaxed training schedule was a welcomed change. I definitely felt recovered by the end of the week as well. My RHR had dropped down significantly, down to the high-40's. Even though that is still higher than normal for me, I was up as high as the mid-60's at one point during this phase.

Next week The Source is coming out and with it will be workouts of the week. If you haven't done so already, make sure to sign up to be on my mailing list so you can receive both my newsletter and new workouts every week!

That's all for this past week. Now it's time to go live this one.

Get big or die tryin'.

So You Think You Can Bench? Part 7

Cratos 3

3 Circuits of 3 exercises, 3 minutes in length. Rest one minute in between, like boxing. Repeat each circuit 3 times before moving on to the next.

A1) Plate/Sled Pushes

A2) Farmer Walks

A3) Med Ball Squat Press & Sprint

B1) Plate/Sled Drags

B2) Kettle Bell Swings

B3) Boxing

C1) Jump Rope

C2) Sledgehammer Slams

C3) Tire Flips

Get big or die tryin'.

So You Think You Can Bench? Part 6

Step Off of the Treadmill

The only treadmills that will be allowed in Self Made will be used for sprint work or recovery work. I am so sick of seeing people tell me that they are going to get their cardio in by staying on the treadmill for 30 minutes while they zone out for an entire TV program. If you are that bored with your cardio routine that you have to watch the news or re-runs to pass the time, you are in serious need of a cardio overhaul. Stimulate your mind and your metabolism with these alternative forms of conditioning:

• Plate pushes
• Battling ropes
• TRX circuits
• Body weight circuits
• Kettle bells
  
• Jump rope
  

All of these should be done in a high-intensity fashion, going for a 1:1 to 1:2 work:rest ratio. That means if you jump rope all-out for 30 seconds each set, rest 30-60 seconds between sets. As your stamina and recovery time improves you can use a 2:1 work:rest ratio. If done at the correct intensity, you could easily burn three times the calories in half the time using these methods. That's a training session that's six times more effective. Boom.

Get big or die tryin'.