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Workout – Thursday May 25th, 2018 – Today some prone barbell row and dip, with 100 reverse hyper’s to finish it off.

Weight – 194.25 lbs  

Stress6/10 – Sleep: 8/10  – Nutrition: 6/10 – Energy: 7/10 – H2O9/10

Warm Up 

– FST Great 8
– Rocking Calf Mobility 

 Side Lying Shoulder Extension 

A1 – Side Shuffle 5 Sets x 30s 
(Rest 30s then do a set of A2)

A2 – Knee Hover Birddog 5 Sets x 30s 
(Rest 30s then do a set of A1)

C1 – Prone Barbell Row
Warm Up:
1 Set x 5 @ 115lbs,
1 Set x 5 @ 115lbs
1 Set x 3 @ 135lbs
1 Set x 2 @ 185lbs (Rest as needed) 

Working Sets:
4 Sets x 5-7 @ 135lbs (90s)

C2 – Dips
Warm Up:
1 Set x 5 @ bodyweight (bw),
1 Set x 5 @ bw + 15lbs
1 Set x 3 @ bw + 25lbs

1 Set x 2 @ bw + 45lbs (Rest as needed) 

Working Sets:
4 Sets x 5-7 @ bw + 15lbs (90s)

E – Reverse Hyper’s x 100 reps 
(Rest as needed to complete)

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Workout – Thursday May 17th, 2018 – Some more handstand on and off 1.5 inch platform practice. Feels like it is coming along, it will be time to increase the step height soon. Then did some speed work with the trap bar deadlift and dumbbell shoulder press. 

Weight – 191.2 lbs  

Stress6/10 – Sleep8/10  – Nutrition9/10 – Energy: 7/10 – H2O: 8/10

Warm Up 

– FST Great 8
– Rocking Calf Mobility 

 Side Lying Shoulder Extension 

A1 – Handstand On and Off 1.5 inches x 10
(Rest 60s then do a set of A2)
A2 – Airdyne 1 Set x 60s after each set of A1
(Rest 60s then do a set of A1)

C – Trap Bar Deadlift
1 Set x 5 (Rest 2-3mins) 
1 Set x 3 (Rest 2-3mins)
1 Set x 2 (Rest 2-3mins)

D – Dumbbell Side Press
1 Set x 5 (Rest 2mins) 
1 Set x 3 (Rest 2mins)
1 Set x 2 (Rest 2mins)

E1 –  Trap Bar Deadlift 8 Sets x 8-12 @ 11X1 
(Rest 30s then do a set of D2)

E2 – Side Arm Side Dumbbell Raise 8 Sets x 8-12 @ 11X1 
(Rest 30s then do a set of D3) 

E3 – Side Plank Hip Raise 8 Sets x 4-8 per side  
(Rest 30s after 2nd side then do a set of D1)

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Workout – Thursday May 17th, 2018 – Practised some FST warm ups. Continued work on my handstand on and off 1.5 inch platform. Then did some speed work with the trap bar deadlift and dumbbell shoulder press. 

Weight – 190.0 lbs  

Stress6/10 – Sleep: 8/10  – Nutrition: 9/10 – Energy7/10 – H2O9/10

Warm Up 

– FST Great 8 
 Side Lying Shoulder Extension 1 Set x 8-12 per arm
– Low Pulley King Deadlift
2 Sets x 3-5 per leg

A1 – Handstand On and Off 1.5 inches x 10
(Rest 60s then do a set of A2)
A2 – Box Jump 1 Set x 10 @ 24 inch after each set of A1
(Rest 60s then do a set of A1)

C – Trap Bar Deadlift
1 Set x 5 (Rest 2-3mins) 

1 Set x 3 (Rest 2-3mins)
1 Set x 2 (Rest 2-3mins)

D – Dumbbell Side Press
1 Set x 5 (Rest 2mins) 

1 Set x 3 (Rest 2mins)
1 Set x 2 (Rest 2mins)

E1 –  Trap Bar Deadlift 8 Sets x 8-12 @ 11X1 
(Rest 30s then do a set of D2)

E2 – Side Arm Side Dumbbell Raise 8 Sets x 8-12 @ 11X1 
(Rest 30s then do a set of D3) 

E3 – Side Plank Hip Raise 8 Sets x 4-8 per side  
(Rest 30s after 2nd side then do a set of D1)

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Workout – Monday July 24th, 2017 – Different looks. Continued work on front squat with a focus on staying tight and tall in and out of the bottom. Some different angle pressing, shoulder, and tricep work. 

Weight – 192.25lbs  HRV – 8 Sympathetic

Stress: 6/10 – Sleep: 9/10  – Nutrition7/10 – Energy7/10 – H2O: 9/10

Warm Up 

– Row x 1000m
 Wall Ankle Mobility x 20 per leg
– X-Band Walk
x 10 steps per direction twice
– Underhand Band External Rotations
x 10
– Band Pull Aparts
x 10
– Band Overhead Pull Apart Fly
x 10

A – Poliquin Step Up 2 Sets x 20 per leg
(Rest 60s after 2nd leg)

B – Front Squat 10 Sets x 2 @ 4211
(Rest 60s b/w sets)

C – Single Arm Split Stance Landmine Press 3 Sets x 8-10 per am @ 3111  
(Rest 60s b/w arms)

D1 –  Single Arm Landmine Cross Body Raise 3 Sets x 8-10 per arm @ 3111
(Rest 10s then do a set of D2)

D2 – Side Arm Side Dumbbell Raise 3 Sets x 8-10 per arm @ 2111
(Rest 10s then do a set of D3) 

D3 – Single Reverse Pulley Tricep Extension 3 Sets x 7-9 @ 3111 
(Rest 60s then do a set D1 with the opposite arm)

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Workout Monday April 10th, 2017 – Today  started with the seated good morning, big stretch, really allows you to feel differences in tension. Something that definitely needs more work. Followed by wide grip underhand chin ups, wide grip underhand seated cable row, and hammer curls.

Weight – 183.25lbs  HRV9 Sympathetic

Stress: 4/10 – Sleep: 9/10  – Nutrition: 8/10 – Energy: 8/10 – H2O: 8/10

A – Ladder x 5mins.

B – Seated Good Mornings 3 Sets x 8-12 @ 4110 + 1 AMRAP Prisoner Jump Good Morning
(
Rest 2mins b/w sets)

C – Wide Grip Underhand Chin Up 5 Sets x 3-5 @ 3111 + 1 AMRAP Close Underhand
(Rest 60s b/w sets)

D – Wide Grip Underhand Cable Row 3 Sets x  10-12 @ 4012 + 1 AMRAP @ 50%
(90s b/w sets)

E – Db Hammer Curl 5 Sets x 5 @ 3011 + 1 AMRAP @ 50%
(Rest 60s b/w sets)

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Workout Thursday April 6, 2017 – Today finally hit my handstand goal of 2 minutes of free handstand in 4 sets or less, so this week moving on to small steps up and down. The goal to get up controlled, support and get back down 10 times, moving up to the next height when I can do 10 times in 1 set. Secondly 

Weight – 181.5lbs  HRV6 Parasympathetic

Stress: 5/10 – Sleep: 8/10  – Nutrition: 9/10 – Energy: 8/10 – H2O: 9/10

A – Double Under’s 10 Sets x 15 UNBROKEN. Record Time.

B – Trap Bar Hack Squat 3 Sets x 8-12 @ 4110 + 1 AMRAP Jump Squat
(
Rest 2mins b/w sets)

C – Handstand Step Ups x 10 Up and Down on 1.5inch, in the least number of sets possible.
(Rest 90s b/w sets)

D1 – Incline Pulley Bench Press 3 Sets x  10-15 @ 2011
*pause at top is tension on, not locked out  

(Rest 10s the proceed to D2

D2 – Incline Thumb Up Rear Delt Fly 3 Sets x 10-15 @ 2011
(Rest 10s then proceed to D3)

D3 – Ab Sling Toes To Bar 3 Sets x AMRAP @ 4111
(Rest 30s then go back to D1)

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Sumo Squat

Workout Tuesday March 21st, 2017 – Today continued work on my wide stance sumo squat, definitely a weakness of mine but really starting to come along, it really allows me to feel the floor with my feet, focus on pushing the ground away and keep balance between left and right legs.  Secondly the dumbbell flat bench press with a focus on keeping tension and support on my right arm, it too is really starting to come along, the Trap-3 Raise for some lower trap work, and some tricep work to finish. .  

Weight – 183.5lbs  HRV7 Sympathetic

Stress: 6/10 – Sleep: 7/10  – Nutrition: 8/10 – Energy: 8/10 – H2O: 9/10

A – Row 10s Fast, 20s Medium, 30s Slow x 4mins. Record Total Calories.

B – Sumo Squat 5 Sets x 5 @ 3211 + 1 AMRAP @ 50%
(Rest 90s b/w sets)

C – Dumbbell Flat Bench Press 4 Sets x  6-8 @ 4011  + 1 AMRAP @ 50%
*pause at top is tension on, not locked out  

(Rest 90s b/w sets)

D – Incline Bench Trap- 3 Raise 3 Sets x 8-10 @ 3013 + 1 AMRAP @ 50%
(Rest 90s b/w sets)

E – Rope Overhead Tricep Extension 3 Sets x 6-8 @ 3121
(2mins)

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Nutrition, Workout Technology and Long Term Success  – New Episode Of The 2 Strong Guys Podcast

45841312

Episode 84 – Today we talk a little about where the industry may be going, how technology can take you pretty far these days, the keys to long term success , Erik’s new challenge and more.

Listen HERE

Find us: facebook.com/2strongguys

or Twitter @2strongguys

or on itunes: 2 Strong Guys

2 Strong Guys Instagram

ATP Athletics Instagram

2 Strong Guys YOUTUBE

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Workout – Feb 2nd, 2017

Workout Feb 2nd, 2017

Workout Feb 2nd, 2017

Today’s Workout: Feb 2nd, 2017 – Today some jump rope and higher repetition box jump, the priority being continued progress on handstand and some accessory work on chain pull aparts and incline fly’s.  

Weight – 187.5lbs  HRV – 9 Sympathetic

Stress: 4/10 – Sleep: 9/10  – Nutrition: 9/10 – Energy: 8/10 – H2O: 9/10

A – Jump Rope 4 Sets x 50 UNBROKEN Double Under’s
(90s b/w sets)   

B – 24” Box Jump 3 Sets x 20 UNBROKEN, directly after last set 20 alternating jump lunges
(Rest 90s b/w sets)

C – Handstand Holds  build to 2 minutes of holding in the least # of sets possible.
(Rest as needed)

D1 – Db Incline Fly 3 Sets x 10-15 @ 3010
(Rest 10s then proceed to D2)
D2 – Chain Pulley Pull Apart 3 Sets x 10-15 @ 3011
(Rest 10s then proceed to D3)
D3 – Ab Sling Hip Raise 3 Sets x 12-20
(Rest 60s then proceed to D1)
 

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Workout – January 23rd, 2017

01 - Jan 23, 2017

Today’s Workout: January 23rd, 2017 – Today working on some imbalances between my right and left legs, some decline bench press, some pulley side shoulder raise and tricep work. 

Weight – 189.5lbs  HRV – 6 Sympathetic

Stress: 5/10 – Sleep:87/10  – Nutrition: 9/10 – Energy: 7/10 – H2O: 8/10

A – Running 4 Sets x 30s (30s)   

B – Pulley Assisted Pistol Squat 3 Sets x 10-15/leg @ 4011, last set add 1 set per leg of Skater Squat
(Rest 60s b/w Legs)

C – Decline Pulley  Fat Grip Bench Press  4 Sets x 4-6 @ 4011, last set is  a triple dropset
(Rest 2mins b/w sets)

D – Single Arm Ab Sling Pulley Side Shoulder Rasie 3 Sets x 8-12 @ 3011, last set is a triple dropset  
(Rest 60s b/w arms)

E – Single Arm Incline Pulley Tricep Extension  3 Sets x 7-9 @ 3011, last set is a triple dropset 
(Rest 60s b/w arms)

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