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Rest/Recovery day

7/21/2015

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Today was a day off the weights.  But I still try to be active.  Sometimes I'll go for a walk; or do some light kettlebell swings.  Today I did some light jump rope.

I am not the best jumproper.. or is it rope jumper... Any who.. need to get my breath back for the desert. And I believe with jumping rope, a little goes a long way. From experience, if I start these too much too quick my calves get wicked tight. Today 20/40 intervals, 7 easy rounds. #lasvegas #getbetter #getstronger #santamonica #LosAngeles #garageworkout #conditioning #jumprope #outofbreath #ithoughtthiswasrestday

A video posted by @alwaysgetbetterstronger on Jul 21, 2015 at 2:34pm PDT

I also like to take a little time to loosen up any areas that feel a bit tight.  Some weeks everything feels fantastic, so I 'high 5' myself and go about my day.  Other days I have a couple areas that require a bit of attention.  From time to time (depending on my training) all sorts of things have the "potential" to pop up on the radar.  Recently with the new baby I have been sitting a lot more than I normally do, so the hips are a bit tight; typically my lower limb(s) seem to run tight, the shoulder blade, the forearm.

The Hips

It's recovery day. Getting in a couple stretches/loosening up some tissues. Here I am loosening up the hips using a bench. #santamonica #LosAngeles #lasvegas #getbetter #getstronger #recovery #calmbeforethestorm #yinandyang #ahh #itsadeepburn

A photo posted by @alwaysgetbetterstronger on Jul 21, 2015 at 7:46pm PDT

The lower limb

Stretching out my lower limb(s). This stretch does wonders for making me feel realigned. #santamonica #LosAngeles #lasvegas #getbetter #getstronger #recovery #calves #popliteus #anteriortibialis #peroneals #lowerlimb #recovery #fitness

A photo posted by @alwaysgetbetterstronger on Jul 21, 2015 at 8:18pm PDT

Shoulder blades

Ouch. Encouragement massage. #shoulderblades #theyaretight #santamonica #LosAngeles #lasvegas #getbetter #getstronger #recovery

A photo posted by @alwaysgetbetterstronger on Jul 21, 2015 at 8:28pm PDT

Perfer et obdura dolor hic tibi proderit olim
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Two-a-days; today

7/20/2015

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A.M. Workout:
Light Barbell Deadlifts-
365lbs @ 4 reps
405lbs @ 5reps, then 2 reps

P.M. Workout:
Medium KB presses-
24KG x 6,6
32KG x 4
36KG x 1,2,1,2,1
32KG x 4 (3 sets @ 4)

For fun finished with 1 ladder of Dead hang pull ups = 1,2,3,4,5

(excited my new gym has a 36KG bell, I don't have a 36 in the garage).

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after the move --- back on track

7/17/2015

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After all the moving hullabaloo of moving - this week got on track.  I am keeping it simple and rocking the garage gym.  I am focusing on 2 lifts, the barbell deadlift and the single arm strict kettlebell press.  I will add a few things in per week for conditioning (today I did light jump rope) and perhaps a few things for the mid-section; but those are not of major emphasis (not important to my current goals).

Practicing wavy intensities:  light days, medium days, and heavy days.  I like this format because I am able to practice the skill of the lift without muscle soreness from my previous workout limiting my potential of my next workout.

This week broke down as follows:
Sunday          Light deadlifts
Monday         Medium Presses
Tuesday         Heavy deadlifts
Wednesday    Heavy Presses
Thursday        Medium deadlifts
Friday              Light Presses 

For the deadlifts I am using the StrongFirst's PlanStrong program design
protocols.  For the presses I am using one of StrongFirst's PlanStrong pre-written pressing plans. 

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Vegas baby!

7/13/2015

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We moved to Las Vegas! It's always hard to say goodbye to friends & familiar places. California was a real cool place; and I leave it with 2 of the best souvenirs: a wife & a junior!

We are currently settling in;
I plan on starting work in 2 weeks (North Las Vegas) - so if you have any friends/family in Las Vegas that are wanting to improve their fitness levels &/or learn about strength (Send me a message) - the biggest compliment I can get is a referral!

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