my first day of spring

Last post I talked about my new 8 week training cycle. Today was day one.


Came into the day on target in terms of sleep and diet. A little bit heavy (198) after two days of higher carb refeeding, and a return to alcohol on Saturday.


Warm-Up: Airdyne for 5 min, then 2 burpees on the minute for 5 minutes, shoulder mobility in between, some karaokes.

Shoulder Rehab (sets interspersed with following squat deadlift supersets): “D” swing (bent over diagonal shoulder raise) 3 x 10 x 10 lbs DBs; Kettlebell Shoulder Press 3 x 12 x 15 lbs KBs.

Squat / Deadlift Superset (gymboss timer set at 5:00 rounds)

DL: 5 x 95 / 5 x 155 / 3 x 180 / 5 x 5 x 185

S: 5 x 70 / 5 x 120 / 3 x 140 / 5 x 5 x 150

On all of these I tried to maintain back extension with a rigid and flat lumbar spine. As the video demonstrates, I had only mixed success with this. My back is flat but compared to the natural lumbar curve of some I have seen, has a very slight curve to its flatness. I will not go lower but I will be taking it slow and working on this. The squats, too I did every rep without collapsing, etc.

Barbell Bent Over Row w/ FatGripz: 4 x 10 x 75/80/85/87.5.

The focus here was on extension of the back and full contraction of each pull, hamstring tension, and little to no push-off.

Clean and Press: 10 x 1 x 37 kg @ 30 sec.

Conditioning: Farmer’s Runs: 10 x 50 meter x 45 lbs DBs ( = +90 lbs ) @ 60 sec.

Great workout. Everything felt good.


  1. good overall work…we’ve been using the new Grip4orce for grip work. Found that the added resistance have added tremendous thumb strength which has had great carry over to our deads. We also use one handed farmers, focusing on staying good form. Toe over toe forward 10yrds backwards 10yrds.

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