Carlton Workout tipz to remember…

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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.
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July 2012 ideas for hypertrophy/strength plan

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  • Been reading Arthur Saxon, George Hackenschmidt, The Mighty Atom Yoselle Joseph Greenstein, Dan John/Pavel Book, Ross Enamait, Jason Ferrugia. Friday workouts in Lockhart (7:30am ish -9am), History Study Work at UT Stark Center.
  • 3 days a week. Wed/Fri/Sun. TUE or WED=Strength Endurance/Strongman Work/Repeated Effort(include Heavy 1 arm swings). FRI=Maximal Effort(Slow Grinds). SUN=Speed Strength(Quick lifts, etc). Focus on FULL DIAPHRAM Breathing(use mom’s spirometer)!
  • 10 total GETUPS each at beginning of each “major” workout day. Ramp up as needed. Focus on good strong contact with the ground and stability of body.
  • Try to limit or focus on ONE heavy lift per workout. Keep the rest in the Medium-Lighter ranges.
  • KB Swings most every day. Roll the dice. Use as Finishers on Strength days
  • 10 reps total per workout for Major lifts. 15-25 on others. 50 and above on Swings, etc.
  • Wednesdays = Calf raises. All non strength days do Light Hack Squats.
  • NEW ideas for 3 Days a week (June 29 2012). Rotate movement patterns each week. DL/Horizontal Pull/Vertical Push…Squat/Verical Pull/Horizontal Push. Getups every day. Swings once a week. Carries once a week. Power Work once a week. FRIDAY (Heavy Days)- 45,55,70 (2-4 rounds of 70…88lb if i feel strong) Getups, Trap Bar DL’s with Fat Gripz (Drop bar fast on eccentrics), DB Rows>BB Hang Clean to Press or HandStand Pushup Negatives(no grip presses to save on grip-press next time)*45-55LB KB 1-arm swings as a “roll the dice” finisher.  SUNDAY (Lighter Days…may also be “power” days for lighter weights) 35,45,55lb (one round of 55lb) Getups, SL SQUAT(w Jumps on first few)>Handstand Iso-Holds, Pullups>DIPS>Calf Raises.KB Hack Squats. TUESDAY (Medium Days) 45,55,70lb (one round of 70lb) GETUPS, DB Clean to Press, SL DL, Ring Pull to Static “Row” hold-tuck. *Calves, Swings, Carries, Isometrics, Snatch, Hill Sprints, Plyos. on Workout days. Save days off for recovery (trampoline, light swings, etc) STAY FRESH my dear boy. If any such movement occurs less than the one before, terminate set immediately.
  • Off days=Summer Fun. Canoe, Trampoline, Swim, Bike outside. ADD ONS=Calf raises, Core Work, Grip Work
  • Limit eating out to 2 times a week. Eat more veggies each day. More high quality protein. Focus on getting vitamins & minerals though food! warm water with meals, not cold. Fast a bit when i feel stuffed.
  • Exercises – Heavy Getups (88lb or heavier). Trap Bar DL, Heavy 1-arm KB Swings on “Strongman Endurance Days”, Weighted Pullups, Weighted Dips, Heavy Bench or SA/SL negative Pushups/holds (don’t focus on Chest but maintain strength with intermittent reps here and there. i don’t want man boobs like most dudes. lol) Single Leg Squats. Hack Squats. (Focus more on legs). Step ups/Squats (KB or DB). BB Clean to Press. Dan John’s 2-arm KB Clean to Squat to Press. Heavy BB overhead presses or push presses (Hypertrophy Shoulder work). Bottoms up clean to press. Saxon Side Press. Saxon SA DB Ground Clean and Jerk.  Saxon SA DB Swing or Snatch, Tire Pulls & Pushes/Drags, Heavy Farmers Carries, Med Ball Interval Work (Throws and retrieve), Plyo-Jumps. “Head Bridges with Press” (Hackenschmidt), Ross Enamait Isometricz

*Add on gymnastic double and single leg DECK SQUATS (progress to jumps, jumps to box, long jumps, long jumps to box)

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Great Resource for Old Time Strength Manuals/Books in PDF

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http://www.sandowplus.co.uk/

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June 2012 Strength-Hypertrophy. Skill=Bent Press

Sunday:4-5 reps x Near Burnout. Fat Grpz DL/BW Pullups/Dive Bomb Judo Pushups. Near end, SA/SL Isometric Pushup Holds at top & bottom positions. Farmers Carries. Pracitce Sandow’s (Ross Enamait’s Favorite for Total Body Strength) Heavy Dumbell “Ground to Sky” Press…aka DB Clean to Press (1 x “circa”80lb for each side. 6-10 Total Reps Max! Use hand on opposite knee for leverage.)
Saturday: Climb Tree Ropes/Trampoline Fun Jump Conditioning
Thursday:
Warmup = Steve Maxwell Shake&Loosen up/Steve Cotter Chest hits rotation
Light Jump Rope
Practice Light easy leg kicks on punching bag
Knees on Stability ball with various arm movements.
Focus on core. Long-arm Opp ArmLeg Planks. Power Snatch. Light. Fast. Enurance.
Long Jumps or Vertical Jumps. Explosive.
Finisher: Bag punches w Gloves

Monday(6/4/12): Work is Busy today. Rest, Recover for Regeneration. Foam Roll, Relax into Stretch, Self Massage. Lots of water. Read and don’t move anymore than is necessary. “If you don’t have to stand, sit. If you don’t have to sit, lie down.”

Sunday S&C Workout:
(Warmup=Weed Eating/Grass Blowing)
35/55/70lb getups(6-10 total).
70lb Reverse BB Curl/55lb KB Weighted Dips(3×6).
Cinderblock Weighted 10lb Calf Raises 3×20 (focus on feet/ankles tracking straight!)
/55lb KB Getup Crunch Punches(3×5 each side).
5 min – 70lb KB Swings(AMAP).

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