Deadlift

Ah, the end of the week. I always like fridays!! I have successfully accomplished all of my lifts and look forward to 2 days off; Eating some good food and looking forward to increasing my lifts the next week. I was at a wedding last weekend and was sent home with 10lbs. of pulled pork. I did my best to eat over a pound of it a day on top of everything else I take in. This week has been amazing. I have about 4lbs. left which should be polished off by Sunday.

Training:
Deadlift 5x1
then
100 rope turns
15 push ups
6 rounds for time

Natural ability + outstanding coaching = This guy


I love seeing a lifter hit a wall were you know it is taking every ounce of concentration to keep good form and press right through it. In this situation, a lot of people I have seen will start hitching to lock out the lift. This is a good example of how to stay focused and keep good form when you hit the crossroads of dropping the weight or hitching to lock it out.

Food!!

"It is important that the total caloric content of the diet be at least equal to, but preferably greater than, the total caloric expenditure of the training day. Matching intake to expenditure will maintain fitness and strength but will not support maximal fitness gain. A caloric surplus is needed to drive progress. If we simply pay back the energy used during exercise and daily activities, we are not providing the extra energy required to homeostatic recovery and adaptation through muscle mass increase. To get stronger and more fit we need to consume somewhere around 200 to 400 calories more energy than we expend. This is a relatively small caloric excess, and much more than this should be avoided, since a huge caloric surplus can and will be stored as fat." (Rippetoe, Kilgore, Pendlay 2008)

I make sure all of my meals consist primarily of protein, and I try to get in as many vegetables as I can. What calories I miss out on at the end of the day are made up for by a big bowl of ice cream before I go to bed, along with a tall glass of whole milk.

Training:
3x3 Power Clean and Jerk
then
4x400 meter sprints
1 minute rest between each sprint

Progress

I have been taught a lot the last 5 years through really good mentoring and personal experience. Out of all that I have learned the hardest and most challenging ability that I am very slowing picking up is teaching others what I have learned. This is a very fine art. This quote posted by Tim Favreau of Hybrid Fitness says a lot.

Mmmmm, Deadlifts

Everyone that has lifted for any amount of time knows that they are better at some lifts then others. Deadlifts are what I'm naturally better at; so today is something that I look forward to every week. It's also the end of the training week. The weekend offers good rest, food, and other activities that I can't fit into my week of training.

Training:
Deadlift 5x1
then
Conditioning of your choice.

I love this crazy Latvian! Notice his deadlifts are not bounced off the ground. He resets, completely decompressed and then DEADlifts the weight back off the ground. At 837.8lbs. that is incredible!!