Lowcountry Strength

Charleston’s gym for strength

RSS

Back Squat			60%		5×6
Equipment:
	briefs and belt
Hip Extension Choice 1
SSB Good Mornings					30
90 second RI				RR:	8 to 10
Single Leg Choice 1
Lunges					20
120 second RI				RR:	8 to 10
Hip Extension Choice 2
Snatch grip RDL’s					30
90 second RI				RR:	10 to 15
Hip Extension Choice 3
GHR’s (weighted)					30
90 second RI				RR:	8 to 10
Isometric Back Extension					3×60-90s
60-90 second RI
Torso					200 reps

 

High Pulls				135	5×5
Equipment:
	none
Vertical Press Choice
Military Press					60
90 second RI				RR:	8 to 12
Vertical Row Choice
Pullups (weighted)					30
90 second RI				RR:	8 to 12
Incline Machine or DB Press
DB Press					30
90 second RI				RR:	8 to 12
Horizontal Row Choice
Blast strap body rows (weighted)					30
90 second RI				RR:	8 to 12
Traps choice
shrugs					40
90 second RI				RR:	8 to 10
Biceps Choice
Elbow rehab					20
90 second RI				RR:	8 to 10
YTWL (shoulder series)*					3×10
30-45 second RI
Standing 0/90 External Rotation					3×15-20
30-45 second RI

 

No Jon, I’m not coining that term.

Today I’m compiling a list of articles, quotes and resources for developing motivation, discipline and will power.  While it might be something we have, there is never enough.  We can all have, and constantly need, more of anything that gives us greater determination and purpose.

 

Read anything by this crazy nutcase Matt Kroczaleski.  This guy has more discipline and determination than just about anybody I’ve ever come across.  He’s well spoken and gets his thoughts out there well.  This was his latest training log post:

http://asp.elitefts.net/qa/training-logs.asp?qid=162258&tid=

 

A couple of these articles are from EliteFTS, but they’re great articles that should be read.  This one about perseverance and persistence is a great read about just fighting back.  We have to understand that we might not have control over everything but we have control over how we react to it.

http://articles.elitefts.com/articles/training-articles/perseverance-and-persistence/

 

Again, another article from Elite but on mental strength.  This is an interview with a Marine sniper and what he went through to become a sniper instructor and the things he looks for in students.  While we might not all be as strong minded to just keep grinding through, sometimes that’s what it takes.  Suck it up.

http://articles.elitefts.com/articles/interviews/on-mental-strength/

 

Here’s just a few, short general articles on will power and self discipline:

http://confident1.com/how-to-develop-will-power

http://www.successconsciousness.com/index_000006.htm

http://www.warriormindcoach.com/blog/2010/05/30/developing-will-power-and-self-discipline/

 

These things apply to everything not just our training.  Diet, nutrition, studying, work, etc.  All need some form of will power.  Think about what needs support and work on it.  Ask for help if it’s that important and you’re not making progress.

 

 

Here’s just a couple quotes that I dug up that I really like:

“Discipline is the bridge between goals and accomplishment.” – Jim Rohn

“It was character that got us out of bed, commitment that moved us into action, and discipline that enabled us to follow through.” – Zig Ziglar

“We are what we repeatedly do. Excellence, then, is not an act, but a habit.”
-Aristotle

“Unless you change how you are,you will always have what you’ve got. “
Jim Rohn

“Strength does not come from physical capacity.  It comes from an indomitable will.” – Mahatma Gandhi

“Great souls have wills; feeble ones only have wishes.” Chinese Proverb

” Pain is inevitable.  Suffering is optional.” – Anonymous

This is where it gets difficult for you geared guys.  Since we don’t have a max for your “brief” deadlifts, take 90% of your full gear deadlift and base the rest of your percentages off of that.

For you raw guys, base it off your normal max.

 

Deadlift			60%		5×6
Equipment:
	briefs
Hip Extension Choice
SSB low box squats					60
90 second RI				RR:	8 to 12
Single Leg Choice 1
Step ups					30
120 second RI				RR:	8 to 10
Single Leg Choice 2
Split Squats (Bulgarian squats)					30
90 second RI				RR:	10 to 15
Calf Choice					50
90 second RI				RR:	10 to 15
Isometric Back Extension					3×60-90s
60-90 second RI
Torso					200 reps

 

15 weeks out from the SPF North Myrtle Beach meet.

http://www.southernpowerlifting.com/contest.php?id=224

Bench Press (raw)			60%		5×6
Equipment:
	None
Machine or DB Press
Dips					60
90 second RI				RR:	8 to 12
Horizontal Row Choice 1
T-bar Row					30
90 second RI				RR:	8 to 10
Vertical Row Choice 1
Pullups					50
90 second RI				RR:	8 to 12
Horizontal Row Choice 2
DB Rows					30
90 second RI				RR:	8 to 12
Triceps Choice (extensions only)
DB Extensions					30
90 second RI				RR:	10 to 15
Standing 0/90 External Rotation					3×15-20
30-45 second RI
YTWL (shoulder series)*					3×10
30-45 second RI

 

Last day of transmutation for several weeks.  Make it count.

 

Squat			90%	635	5×1
Equipment:
	full gear, straps up
	Belt
Shirt Bench			RPE 8	405	3×3
Equipment:
	shirt
	2 board
	mini bands
Pause Squats (SSB)			RPE 8	405	3×3
Equipment:
	briefs and belt
Posterior chain choice				Reps:	20
				RR:	8-10
Ab Choice				Reps:	30
				RR:	10-15
Face pulls and band pull aparts					3×10
30-45 second RI

 

While I’m just copying and pasting this workout, make today easier than usual.  Tomorrow’s squat workout will be the toughest yet.  Both in terms of percentages but also from all the prior weeks of transmutation.

 

Incline Machine or DB Press
DB Press					30
90 second RI				RR:	8 – 10
Horizontal Row Choice				Reps:	20
90 second RI				RR:	8-10
Posterior chain choice				Reps:	20
				RR:	8-10
Ab Choice				Reps:	30
				RR:	10-15
YTWL (shoulder series)*					3×10
30-45 second RI
Ab Choice				Reps:	30
90 second RI				RR:	10 to 15
Standing 0/90 External Rotation					3×15-20
30-45 second RI
Biceps Choice				Reps:	20
90 second RI				RR:	8 to 10
Prowler:				180lbs	5 trips

 

Another Konstantin Konstantinovs video:

 

Micheal Jordan:

 

Leave Nothing:

 

One of the main reasons I push beta-alanine:

http://www.ergo-log.com/betaalaninefatgainmuscle.html

First off, here’s some motivation for this day:

 

Deadlift			90%	549	5×1
Equipment:
	full gear
Box Squats			RPE 8	405	3×3
Equipment:
	1″ below parallel
	briefs
	belt
	light bands
Conventional Defeceit Deadlift			RPE 8	405	2×3
Equipment:
	3″ elevated
	belt
	straps
Ab Choice				Reps:	30
				RR:	10-15
Biceps Choice				Reps:	20
90 second RI				RR:	8 to 10

 

Bench Press			90%	491	5×1
Equipment:
	shirt
	1 board
Bench Press			RPE 8	495	3×3
Equipment
	3 board
	shirt
Reverse Band Deadlifts			RPE 8	495	2×2
Equipment:
	Briefs
Horizontal Row Choice				Reps:	20
90 second RI				RR:	8-10
Ab Choice				Reps:	30
90 second RI				RR:	10 to 15
Standing 0/90 External Rotation					3×15-20
30-45 second RI