August 27 and 28

Yesterday I had a outstanding workout. I am using variant 2 as discussed before twice a week. Today is my day off, here is how yesterday played out in the gym. I completed two series. In between each set, and also when switching exercise I used a 2 minute rest on the first series. The second series I used 4 minute rest intervals. The rest time between each series was 8 minutes.

Standing DB Press Neutral Grip
Set One 80% of 1RM 10 reps
Set Two 90% of 1RM 5 reps
Set Three 93% of 1RM 3 reps

DB Rows
Set One 80% of 1RM 10 reps
Set Two 90% of 1RM 5 reps
Set Three 93% of 1RM 3 reps

DB Bench press Neutral Grip
Set One 80% of 1RM 10 reps
Set Two 90% of 1RM 5 reps
Set Three 93% of 1RM 3 reps

Free Motion Machine, High pulls
Set One 80% of 1RM 10 reps
Set Two 90% of 1RM 5 reps
Set Three 93% of 1RM 3 reps


That was completed twice. For my PWO shake I used 6 ounces of Non fat Yogurt, 4 Ounces of skim milk, and 35 grams of chocolate whey. One hour after that I consumed a pro bar. As well as another pro bar later that night. It was my room mates birthday so we all went out to sushi which consisted of about 40 pieces for me. As for the rest of my diet, well I can't tell or how would I make my living lol?

Tomorrow is going to include some Bouldering and Explosive conditioning work. Hope everyone is having a great week.

So now that I am into a new training cycle before the tryouts I figured I would list it here, and let some of you observe how the training is going. The definitions used are courtesy of Dr. Verkoshansky's site www.verkoshansky.com

Two days a week will be variant 2 of the "series repetitive method" which means "Maximum force development with little hypertrophy. Complete 3 sets of 80% 1RM(8-10 reps). 90% 1RM (5reps) and 93% 1RM (3 reps). With 2-4 minutes of rest. During one training session perform 2-3 series with 6-8 minutes rest in between. As the strength of an athlete increases, resistance should be increased by 5%. In this varient, the muscles must not be relaxed between the repetitions.

One day a week will be Varient 3, which some would call a DE day in the WSBB community although the rest periods and relaxtion are nowehere near the same in all actuality.

Anyways here is Dr. Verkhoshanky's definition. "Developing the speed force for cyclical and non-cyclical sports. Load is limited to 30-70% 1RM depending on the resistance that must be overcome in a particular sport. Perform 6-8 reps with maximum velocity, moderate tempo with the muscle being relaxed after each repetition. 2-3 sets in each series with 4-6 minutes rest interval. There are 2-3 series in each training session with 8-10 minutes rest between series".


So that being said I will post up, each workout as the day is done. I workout basically M-F with Saturday and Sunday off.

I have received a lot of emails about when my next seminar will be. Well good news. Nutrition seminars will start being every other month. I will also be starting up a martial arts class at the gym in the near future. If you have interest in no nonsense self defense training then get in touch with me. Hope to hear from you all soon. Please keep checking back.

Update that has been a long time coming

Sorry it has been so long since my last post. Life has kept me busy with the new job, training, and spending time with the little one on the weekends before she starts school.

My last portion of training went well. I did hit a small bump at the end, but I adjusted my diet and recovery process and it took care of it. My variation of training will be different now as I have the official dates for my camp and tryout and it sits exactly 8 weeks away. Peak strength and speed will be needed at that point. Also included to my weight and cardio training will be the io altitude training machine. It can be found here. www.io-usa.com I am new to it, so as for how well it works or how it works etc, I am as new to it as any of you. However it is a piece of equipment at the training facility that I have access to.


IF dieting is over for me as for now as my training regiment won't allow it. I am not able to consume the amount of calories needed to recover and improve while maintaining weight, not loosing or gaining is the goal and so far has worked.

PWO is still Low GI for me and most likely won't change. However at this point in training and this far out if it isn't on one day it won't hinder myself any. I have upped my carb content by almost 200 grams a day. Protein is close to the same with two "feedings" a week where I take in twice as much protein as other days. Fat content has been upped by about 45 grams per day through almonds and olive oil. Also by adding a new food to my arsenal. www.theprobar.com has been a staple of mine since I started at the gym, and I have found them to work very well for me and have a good fat and carb content. The protein isn't as high as I like but they work very well for what I want. You can actually see the fruit and nuts in each one. www.trueprotein.com is helping supply the protein as they are who I use for the gym shop. Their products have been a favorite of mine since they opened years ago. They even have a assortment of vegetarian proteins which I must say aren't all to bad.

Training will consist of sprint training two to three days a week. It will fall in with which weeks are heavily metcon or 5-3-1 or DE days as well. I will update it weekly on here as for what my workouts were. I won't be disclosing exact diets as that's how I make my living.


Check back soon for the Low GI article which should be done thursday.