Another attempt

I have been thinking of things important to me since I fell off my last attempt at daily blogging. So I am planning to try and get in a weekly blog that will include; a mobility video, a weekly workout song, a weekly fitness Idol and hopefully some other content, yet to be determined.

The Mobility is going to start with MWOD, and I hope to evolve it as I go along. The weekly workout song is for you, my readers that are on the lookout for workout tunes, maybe you haven't heard them before, or maybe you forgot how awesome they where. The fitness Idol, will be just that, someone who has made amazing contributions to fitness.

This weeks mobility video, starts out where Kelly Starret started the famous MWOD. On Video number one!

Weekly Workout song this week, is my 4 year old son's favorite. Juicy J, Wiz Khalifa, Ty Dolla $ign - Shell Shocked ft. Kill The Noise & Madsonik

Pavel Tsatsouline is this weeks fitness Idol. Pavel is credited by some as the person who brought Kettlebells' to North America. Pavel has a few books that can be found at Amazon.
 

Last blog I posted was for the Whole Life Challenge and that was a great kickstart. Of course, after straining my right triceps things really fell apart. First training fell of the rails, then nutrition went out the window too. I really love cheese, and 8 weeks without cheese proved to be too many. So, now I have gained back some of what I lost, but things are back on track. I will be hitting some kettlebell training after I finish this post, and working on my conditioning and mobility for the long run.

Holiday Update

The lead up to the holidays, I wasn't eating very good, I'm still not... I'm gaining weight, but with weight come strength. I recently pulled a 505lb deadlift... For a triple, My previous 1RM was 507.5lbs. I'm pretty pumped on this. So I figured I would put it out there and pat myself on the back a little. 



As per my previous post the NEW CANNON STRENGTH & CONDITIONING shirts are ready to be purchased. So, me being my biggest fan, I purchased a few shirts for my family, and myself. So here they are!

For Xmas my wife mentioned that she wanted to go to CrossFit again. Yes, I am CF-L1 certified CrossFit coach. No I cannot coach my wife, she doesn't listen to me and she thinks I am too hard on her. So I got her a gift certificate, to get her going at Bodyshop CrossFit. I highly recommend this CrossFit gym. 

I want everyone to start thinking New Yeas Resolution! Something with a clear goal that is attainable. We will be getting strict with our diet at home, especially with my wife starting CrossFit. My goals will be strength related and will finish in March maybe, I will post the goal on my next post along with my progress. I predict it will be something like Deadlift 560lbs, Squat 400lbs, Jerk 280lbs.

Today, More heavy lifting.

 After a weekend of horrible eating... I mean delicious, but horrible. I had a really rough Monday, so I pushed back my squat deadlift day to today. My stomach feels better, but felt a little drained had only 4 egg muffins for breakfast. 

My calf is still injured from practicing POSE, obviously not practicing correctly. I hope that my Calf feels better for Thursday, so I can try again. But I will only do 100m sprints this week and progress slowly.

Squat

135 x 5

225 x 5

305 x 5

225 x 5

 Deadlift

225 x 5

315 x 5

425 x 5

425 is harder than I remember it being... I went to a power lifting grip for my heavy set. My goal is slowly getting closer, I still plan to hit 500 x 5 but it might be harder than first thought.

I really need to tighten up my diet if I am going to keep hitting PR's It is always the weekend that is hard on me. During the week I can control myself.

Four Animal Stew And a Poor Training Day

 The two subjects in the title are not related.

I figured I would tell everyone about my four animal stew.(Paleo Dish Elk Stew Recipe modified with acouple extra animals....) I replace the Elk with Moose and Buffalo (simply because I didn't have any Elk left), and I used Beef and Chicken broth. Hence the name.

Training today sucked... Feeling a little discouraged, but give me a minute and I will get over myself. Got interrupted just as I got strapped into the rower. that took 20min. So by the time I rot my row started I decided to skip heavy squats. My row was alright 1.37.3 (500m) for a good warmup. Did a quick 30 air squats to grease the joints up a bit. Got into bench, failed hard on my first work set. 3/5 at 205lbs, week sauce. So I pealed my belt off and stomped out in a rage. Oh, that's my minute, I'm done!

I mentioned that the stew didn't cause my poor training. however I am pretty sure the giant chunk of apple crumble, and three huge scoops of ice cream may have had something to do with it.

Diet today is better so far today, although I haven't thought about dinner. Breakfast 4 hard boiled n3 eggs. lunch giant bowl of four animal stew as I type. 

A new direction...

My current thought is that I will try and keep my posts to my personal experiences. I keep trying to write articles that are intelligent and and coherent; while teaching you, the reader about something important. Since my writing skills are neither intelligent nor coherent; I will point you to what I have learned, from were I learned it. Now I listen to a ton of podcasts, A lot of which would probably put the not so interested to sleep, but if you can read my blog without falling asleep you should be okay. My training knowledge, started with CrossFit, but has been evolving with my coaching and my personal training. Most training links I give you will reflect this.

You will notice I posted "nutrition" related links on the right. I think I may also post training related links as well, but one step at a time. Look for those in the next week or so.

Today's ramblings are from my personal training.

 I have been following a novice strength program to get my strength to were is needs to be, but I have been running out of time. I do my workouts on my lunch hour, and as the weights get heavier and recovery time increases I am running out of time. Next week I will change my programming from a three day ABA, BAB workout to a 3 day ABC style workout.  

My current program looks like;

A: Squat, 5 reps x 3 sets; Bench 5 reps x 3 set; Deadlift 5 reps x 1 set.

B: Squat, 5 reps x 3 sets; Press 5 reps x 3 set; Power Clean 3 reps x 5 sets

Next week will look like;

Monday                           Reps                       Sets

Squat                                5                               3

Deadlift                             5                               1

Wednesday                                                    

Power Clean                    3                               5      

Bench Press                    5                               3      

Friday                                                              

Front Squat                      5                               3

Press                                5                               3

Note: These are work sets, always warm up to your work sets. 

This is still a novice training program, I will have to adapt it further once I max out on a novice level. Intermediate programing will be planned on a monthly schedule.

Currently I am listening to presentations on Paleo Summit, which is a Free online event brought to you by Underground Wellness. Check it out, let me know what you think.