Carlton Workout tipz to remember…

June 2012

• Think about SQUATTING once a week, and DEADLIFTING on my other two training days. TRAP BAR DL on day 1 (after the most days off), SQUAT or LUNGE on day 2, SL DL on day 3. Vary the intensity from day to day AND week to week. Listen to the body first before “sticking” to the well-made plans. Maybe vary the Squatting with LUNGES, SPLIT SQUATS, FRONT or GOBLET SQUATS or SL SQUATS! Also consider SLED PULLS, SPRINTS and CARRIES and how i feel as far as recovery and total volume is concerned.
• Each time i do PULL-UPZ, use a different grip, different rep range and intensity. Go heavy with external resistance or a harder variation, go for “endurance” (needed for complete pullup package) using rubber bands or feet up on the deck.
• Instead of BB BENCH PRESSING “go with an overhead press, some type of heavy, one-arm horizontal dumbbell press, a standing landmine press and ring dips and pushup variations for heavy pressing work” – Jason Ferrugia
• Be weary of CNS fatigue associated with too much GRIP WORK. Use straps or fat bars to lesson the load on elbows.
• HiLL SPRiNTS on something other than concrete would be advisable. Start off slow and build faster. Read Jason Ferrugia’s article on proper running mechanics while hill sprinting. May be the ulimate fat-burner/muscle builder conditioner. Do at least ONCE A WEEK on an “off” day.
• Keep up strength in BARBELL BENCHING by doing 2-3 heavy sets once every week or two. Focus more on other pressing, ex: dips, presses, pushups (Single Arm, Single Leg).
• Don’t overwork SHOULDERS but do clean & presses, handstand pushups (or at least negatives), single arm Heavy KB Swings (55lb+). Maybe strength press Day 1, DIPS on Day 2, Handstandz on Day 3?
• Heavy SA KB SWINGS on “Strongman”/Repeated Effort days.
• Sled Pulls, Tire Flips and other heavy outdoor sh*t may be best for cooler months. I don’t think it’s safe in the hot months of Texas heat. Seriously.
• More SQUATS! Whichever. Heavy.
• Jason Ferrugia recommends staying at about 85% max most of the time vs. 90% +. Save that for “high energy” days. Dan John and Pavel seem to agree with this for the most part.
• Keep total sets per workout to 12-16. Limit exercises per workout to 1-6. Mostly 2-3.
• Focus on strength (and thus, Maximal strength days) with GETUPS, TRAP BAR DEADS, PULLUPZ, DIPZ, occational BB BENCH(or go with an overhead press, some type of heavy, one-arm horizontal dumbbell press, a standing landmine press and ring dips and pushup variations for heavy pressing work), SA/SL PUSHUP, DB ROWING, SQUATS, HANDSTAND PUSHUPS, DB CLEAN & JERK.
• FRIDAY STRENGTH WORKOUT Example: 4-6 total GETUPS/TRAP BAR DEADS>PULLUPS/BB CLEAN TO PUSH PRES  SUNDAY STRENGTH WORKOUT Example: SQUAT, SA-SL PUSHUPs,DB ROWS,FARMERS CARRIES.  TUE or WED Power WORKOUT Example: Plyo Jumps, SA DB CLEAN & JERK, SA KB SWINGS, Med Ball Work.