Strength Cardio – Loaded Carries

With summer in full swing in Chicago, I jump at any chance to workout in the fresh air. I love having a home gym, but it’s not always where I want to be.

After yesterday’s deadlift session, I figured some light cardio would be good to stretch things out. The treadmill in the basement would have been easy, but the sun was out, so there was no sense wasting the opportunity. Even though it was only 9:30 A.M., the Wunderground app said it was 84 degrees with a heat index of 94.

Dan John is a big proponent of loaded carries. They’re easy to do and hit just about every part of your body. My favorite version is to grab a kettlebell or two and walk for a minute and then rest for 30 seconds. I turn around and go for another minute, resting 30 seconds at the end. By that point, three minutes have gone by, and I repeat nine more rounds of up and back.

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Back to Basics

After slacking off the last few months, I got back to my workouts today. After three months working with an online Starting Strength coach, I took a well-deserved break to Club Med Turkoise. I was burned out and had put on a lot of excess flab in the quest for weight on the bar.

I was also dealing with some nagging injuries, one left over from last year (left hamstring), and two new ones (left ankle and left middle finger). I’d never felt so old as I did walking the most beautiful beach in the world, Grace Bay, Turks and Caicos. I took a week off once we got back and then went with a week or so of simple walks on our treadmill every morning.

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40 Days + 10,000 Swings – The Workouts Continue – Again

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6 June 2015 Saturday
Workout #12

12:20 P.M.
Simple & Sinister Warmup
Goblet Squats – 5 x 16kg
Hip Bridges – 5
Pumps – 5
Halos – 5L & 5R x 16kg
Three rounds total

5 press – 24 kg – L&R
5 press – 24 kg – L&R

3 chins
3 chins
3 chins

5 Goblet squats x 40 kg
5 Goblet squats x 40 kg

Ab wheel – 5, 5

Loaded carries – 32 kg up/down stairs

15 swings x 88lb. t-handle
between main sets – 11 sets

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Globo Gym Workout – Kettlebells & Deadlifts – The Finale

Globo Gym Workout – Kettlebells & Deadlifts – The Finale

Home-Gym-Strong-405#-deadlift

405# deadlift on Christmas Eve at L.A. Fitness

10:00 A.M. EST – Christmas Eve

Simple & Sinister Warmup
Goblet Squats – 5 x 16kg
Hip Bridges – 5
Pumps – 5
Halos – 5L & 5R x 16kg
Three rounds total

Workout A
Deadlifts – 405 x 1
(10:00 rest after warmup of 185 x 5, 245 x 4, 275 x 3, 325 x 2, 365 x 1)

Bench Press – 225 x 2 x 5 sets (warmup of 135 x 5, 185 x 5)

Neutral Grip Chins – 5, 5

TGU – 1L & 1R x 24kg

So this was the workout I’ve been training for since I started this blog. I’d wanted to hit 405# (4 plates per side) for a long time as my all-time max of 380 had stood since 2008. Weighing in at 225 means I’m still way below a 2 x BW deadlift to even think about being down the block from the neighborhood of strong but it was still a cool accomplishment. Having to use crappy hex plates at a globo gym wasn’t ideal but at least I was only going for a single so didn’t have to worry about how it landed.

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Globo Gym Workout – Kettlebells & Deadlifts #19

Globo Gym Workout – Kettlebells & Deadlifts #19

Florida-does-a-body-good

Yes, that’s sunshine, something Chicago hasn’t seen much of the last few months.

10:30 A.M.

Simple & Sinister Warmup
Goblet Squats – 5 x 16kg
Hip Bridges – 5
Pumps – 5
Halos – 5L & 5R x 16kg
Three rounds total

Workout B
Kettlebell Swings – 10R/10L x 5 rounds x 24kg one-handed swings (:15 on / :30 rest)

Turkish Getups – 5L & 5R x 24kg

Snatches – 10R/10L x 5 rounds x 24kg – 100 total (:30 on/1:00 rest)

Neutral Grip Chinups – 3 x 3 sets (2:00 rest)

Waiter Walks – 5 rounds – alt hands – 24kg

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Home Gym Workout – Kettlebells & Deadlifts #18

Home Gym Workout – Kettlebells & Deadlifts #18

6:15 P.M.

Simple & Sinister Warmup
Goblet Squats – 5 x 16kg
Hip Bridges – 5
Pumps – 5
Halos – 5L & 5R x 16kg
Three rounds total

Workout A
Deadlifts – 385 x 2 (10:00 rest after warmup of 185 x 5, 275 x 5, 345 x 3)

35:35 total time

The last night before a vacation and I really just wanted to do my deadlifts and then eat and pack and relax. After a good warmup and some rest the 385# went up easily for a double. Much better than the ugly single I did on Halloween. I’m definitely ready for a break after nearly three months of consistent deadlifts so I’m looking forward to going for 405# on Christmas Eve.

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Home Gym Workout – Kettlebells & Deadlifts #17

Home Gym Workout – Kettlebells & Deadlifts #17

5:15 P.M.

Simple & Sinister Warmup
Goblet Squats – 5 x 16kg
Hip Bridges – 5
Pumps – 5
Halos – 5L & 5R x 16kg
Three rounds total

Workout B
Kettlebell Swings – 36kg x 10 sets of 10 two-handed swings (1:00 rest)

Double Kettlebell Military Press – Ladders (1,2,3, 1,2,3, 1,2,3, 1,2,3) rounds x 24kg (:15 on/:30 rest)

Kettlebell Swings – 36kg x 10 sets of 10 two-handed swings (1:00 rest)

Chinups – 5, 5, 5 (2:00 rest)

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Home Gym Workout – Kettlebells & Deadlifts #13

Home Gym Workout – Kettlebells & Deadlifts #13

5:45 P.M.

Simple & Sinister Warmup
Goblet Squats – 5 x 16kg
Hip Bridges – 5
Pumps – 5
Halos – 5L & 5R x 16kg
Three rounds total

Workout B
Kettlebell Swings – 36kg x 10 sets of 10 two-handed swings (1:00 rest)

Military Press – Ladders (1,2,3, 1,2,3, 1,2,3, 1,2,3) rounds x 24kg (:15 on/:30 rest)

Kettlebell Swings – 36kg x 10 sets of 10 two-handed swings (1:00 rest)

Chinups – 6, 5, 5 (2:00 rest)

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Home Gym Workout – Kettlebells & Deadlifts #10

Home Gym Workout – Kettlebells & Deadlifts #10

5:45 P.M.

Simple & Sinister Warmup
Goblet Squats – 5 x 16kg
Hip Bridges – 5
Pumps – 5
Halos – 5L & 5R x 16kg
Three rounds total

Workout A
Deadlifts – 345 x 3, 3 (5:00 rest after warmup of 185 x 5, 275 x 5)

Bench – 215 x 1, 2, 2,  1, 2, 2,  1, 1 (:15 work/:30 rest) (warmup of 135 x 5, 185 x 3)

Pullups – 3 x 3 sets (2:00 rest)

39:35 total time

Moved to a mixed grip on the deadlifts as it’s starting to get heavy and becoming more of a grinding movement, especially with two sets of triples and having just done them on Saturday. I goofed when plotting out the workouts before I started and in order to finish things up the week of Christmas I had to do back-to-back workouts.

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Home Gym Workout – Kettlebells & Deadlifts #9

Home Gym Workout – Kettlebells & Deadlifts #9

4:00 P.M.

Simple & Sinister Warmup
Goblet Squats – 5 x 16kg
Hip Bridges – 5
Pumps – 5
Halos – 5L & 5R x 16kg
Three rounds total

Workout A
Deadlifts – 335 x 3, 3 (5:00 rest after warmup of 185 x 5, 275 x 5)

Bench – 205 x 1, 2, 3,  1, 2, 3,  1, 2, 3 , 1, 2, 3 (:15 work/:30 rest) (warmup of 135 x 5, 185 x 3)

Pullups – 3 x 3 sets (2:00 rest)

44:35 total time

Deadlifts still felt good after moving up to triples and adding weight.  Next session keeps the same sets/reps but adds 10# so see how that goes since it’s pretty close to my max on triples from earlier this year.

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