Swiss Ball Training & Strength

I did some Swiss Ball training this morning to work my core and to pre-exhaust my upper body before I finished with Smith Machine Incline Presses and Chin ups. Pre-exhaustion works great as long as you only do it once and a while.

My training looked like this:

Swiss Ball Training:

See Saw Presses - 16kg bells - 2 sets of 8 each arm - 16 reps each arm
Diagonal Snatch - 16kg bell - 2 sets of 8 each arm - 16 reps each arm
Pullovers - 20kg bell - 2 sets of 8 - 16 reps
Triple Crush - 20kg bell - 2 sets of 8 - 16 reps
"The Ax" - 20kg bell - 2 sets of 8 - 16 reps

Then I finished with:

Smith Machine Incline Presses -
185lbs - 8 reps
185lbs - 8 reps then drop to 135lbs immediately for more 8 reps

Chin ups - Body weight - 3 sets of 12 - 36 reps

Strength - 250 total reps

I focused on sets of ten today and tried to hit my whole body. My legs and wrists/forearms of all things were sore this morning from yesterday's training. I think it was from the 32kg windmills and 32kg Figure 8/Hold. Obviously, the additional weight was enough to cause a training overload and fatigue my muscles. Also, the rotational force of the 32kg bell on the Figure 8/Hold really stressed the muscles of my forearms and wrists. Good stuff!

My training looked like this today:

Swiss Ball Incline Presses - 24kg bells - 5 sets of 10 - 50 reps
Renegade Rows - 24kg bells - 5 sets of 5 reach arm - 25 reps each arm
Iron Cross - 16kg bells - 5 sets of 10 - 50 reps
Sumo Squat - 24kg bell - 5 sets of 10 - 50 reps
Shrugs/Hammer Strength - 360lbs - 5 sets of 10 - 50 reps



I ordered another 20kg bell, 28kg bell and 40kg bell yesterday. Now I have doubles of everything except the 48kg bell. I am looking forward to increasing the weight on my double kb training!

Core - Heavy - From All Angles

I training core today but decided to go a bit heavy. I used the 32kg bell for some of my exercises. I had never done figure 8/hold with that much weight. It is a commitment for sure. I kept my reps pretty low and tried to hit my core from every angle.

My training looked like this:

Windmills - 32kg bell - 4 sets of 3 reps each side - 12 reps each side
Hanging Pikes - 4 sets of 5 - 20 reps
Back Extensions - 16kg bell - 4 sets of 8 reps - 32 reps
Figure 8/Hold - 32kg bell - 4 sets of 5 reps each direction - 20 reps each direction

4 Sets of 10

I decided to do four sets of ten for most of my exercises today (except shoulder presses - do not want to push it). I have been doing 5 sets of 5 and 3 sets of 15 so I want to keep my body guessing. I also mixed in two new exercises: The Swiss Ball Incline Chest Fly & Alternating Hang Clean & Presses.


My training looked like this:

Swiss Ball Incline Chest Fly - 16kg bells - 4 sets of 10 - 40 reps
Chin Ups - Body Weight - 4 sets of 10 - 40 reps
Alternating Hang C & P - 4 sets of 5 each arm - 20 reps each arm
Goblet Squat - 24kg bell - 4 sets of 10 - 40 reps
Shrugs - 32kg bells - 4 sets of 10 - 40 reps

Shot Training and C & P/Snatch the 40kg bell!

I felt strong this morning so I decided to try pressing and snatching the 40kg bell. It went up pretty easy. I am still a long way off from "The Beast" but I will get it eventually.

Then I did some shot training with the 12lb shot.

I did the following:

Slingshot
High Toss
Low Toss
Hot Potato
High Step
Squat w/ Hot Potato
Lunge w/ Hot Potato
Lunge w/ High Toss
Sit Up w/ Hot Potato
Get Up Sit Up

Michelle & Toby Keith

Our (my wife and I) good friend Michelle got to meet her favorite singer Toby Keith last week at his concert in Massachusetts. Here is her picture with him for all to see!

Higher Volume...

I decided to do a higher volume workout this morning trying for 15 to 20 reps on some exercises. I still had to keep my reps low on overhead presses because of the lack of flexibility in my right shoulder.

My training looked like this:

Swiss Ball Incline Presses - 24kg bells - 3 sets of 15 - 45 reps
See Saw Presses - 24kg bells - 3 sets of 8 each arm - 24 reps each arm
Chin Ups - Body Weight - 3 sets of 15 - 45 reps
Swings - 32kg bell - 3 sets of 20 reps - 60 reps

Day Off...

I am taking another day off from training today. I am feeling a bit beat up and need to rest.

Double, Triples & Drop Sets

I decided to do some compound exercises for low reps with heavy weight. I focused on leg movements and whole body training (Goblet Squats and Double Cleans) to get the most muscles involved in pushing the iron around today. After 5 sets I dropped the weight and continued until 10 sets were completed.

My training looked like this:

Super set of the following -

Goblet Squats - 48kg bell - 5 sets of 2
40kg bell - 1 set of 3
32kg bell - 1 set of 4
28kg bell - 1 set of 5
24kg bell - 1 set of 6
20kg bell - 1 set of 7 -10 total sets for 35 total reps

Dead (from the floor) Double Cleans - 32kg bells - 5 sets of 3
24kg bells - 5 sets of 5 - 10 total sets for 40 total reps

I finished with a super set of the following:

Hanging Leg Raises - 5 sets of 10

Bottoms Up Clean - 20kg bell - 3 sets of 5 each arm - 15 reps each arm
24kg bell - 1 set of 5 each arm - 5 reps each arm
28kg bell - 1 set of 5 each arm - 5 reps each arm for a total of 52 reps each arm

EDT - 25 Minutes Total

After yesterday's off from training I felt great this morning and decided to do EDT again. I( did some KB pullovers on a Swiss Ball for the first time to mix up my chest training. It felt good and I got a great stretch. After I completed my EDT training I finished up with some farmers walks and sets of "The AX".

Also, my strength is back to 100% and I am at about 170lbs body weight with a body fat % of between 8 & 9%. Good Times!


My training looked like this:

First PR - 15 Minutes
KB Swiss Ball Pullover - 20kg - 6 sets of 5 - 30 reps
Chin Ups- 20kg bell - 6 sets of 5 - 30 reps

2 Minute Rest

Second PR - 10 Minutes
Iron Cross - 16kg bells - 4 sets of 10 - 40 reps
Goblet Squat - 32kg bell - 4 sets of 5 - 20 sets

I finished with:

Farmers Walks - 32kg bells - 150 feet each walk - 4 times
"The Ax" - 20kg bell - 5 sets of 5 reps - 25 reps

No Training Today!

I took another day off from training today! Back at it tomorrow.

EDT - 25 Minutes Total

I have not done Escalating Density Training (EDT) in a while so.....

PR One - 15 Minutes

Swiss Ball Incline Presses - 32kg bells - 5 sets of 5 - 25 reps
Chin Up - Body weight - 5 sets of 8 - 40 reps

2 minute rest

Pr Two - 10 Minutes

Split Snatch - 20kg bell - 4 sets of 3 each arm - 12 reps each arm
Jump Shrug - 32kg bells - 4 sets of 5 - 20 reps

Kettlebell Woodchop

I trained my core today and worked in some "Wood Choppers" which I someone posted on the art of strength forum in response to my post about "The Ax". It is a great rotational core exercise that I will work into my training.

Core...

My training looked like this today:

KB Wood Chop - 12kg bell - 3 sets of 5 each side - 15 reps each side
Saxon Side Bend - 12kg bell - 3 sets of 5 - 15 reps
Figure 8/Hold - 16kg bell - 3 sets of 10 each direction - 30 reps each direction
The Ax - 1 set of 5 w/24kg bell, 1 set of 5 w/28kg bell, 1 set of 5 w/32kg bell, 1 set of 5 w/40kg bell - 4 sets of 5 - 20 reps

Strength & "The Ax"

I went heavier with my incline chest presses (32kg bell) than I have in almost 6 months for the first time today! Finally feeling like I am back to almost 100%.

I also tried a new exercise - I call it "The Ax". I have seen people use a medicine ball and do a chopping motion from between their legs and over their head like they are chopping wood. I decided to try that using a kettlebell. It is basically a two handed snatch with the handle of the bell facing forward. You snatch the bell overhead then forcefully bring it back down between your legs as you load your hamstrings - then repeat! Pretty cool! Maybe someone else is doing it with a kettlebell but I have not seen it before. Give it a try.

My training looked like this:

Swiss Ball Incline Presses - 32kg bells - 3 sets of 10 - 30 reps
The Ax - 24kg bell - 3 sets of 10 - 30 reps
See Saw Presses - 24kg bells - 5 sets of 5 each arm - 25 reps each arm
Two Hand Swing - 24kg bell - 3 sets of 10 - 30 reps
Iron Cross - 16kg bells - 5 sets of 5 - 25 reps
Bottoms Up Curl - 16kg bells - 5 sets of 5 each arm - 25 reps each arm

Day Off!

I am taking a much needed day off from training today.

It has been over a week since my last day off and I took my 8 year old son to the Red Sox game last night and am beat. Jared (who is a Yankees fan - do not get me going) got a ball at batting practice from a Yankee player and was pumped! Then we got a foul ball during the game that the guy next to me missed. Good night overall. Not to mention staying up to watch the Patriots put a beat down on the San Diego Chargers!

325 Reps!

My legs were pretty smokes from yesterday's double cleans so I took it easy on legs today.

I decided to do 5 sets of 5 today in increasing weight but felt strong so after I completed my 5 sets I dropped the weight and did another 5 sets with a lower weight. After I did my compound exercises (Incline Presses, Renegade Rows & Goblet Squats). I finished with Hanging Pikes, Double Shrugs and Reverse Shrugs (one bell - hands behind your back and pull towards your ears) - 325 total reps and a great workout. I am planning on taking 2 days off this week to rest starting with tomorrow.

Training looked like this:

Smith Machine Incline Presses (partial reps) - 5 sets of 5 - 185lbs, 205lbs, 225lbs, 245lbs, 265lbs - then 5 sets of 5 with 135lbs for each set - 10 sets of 5 total - 50 total reps

Renegade Rows - 32kg bells - 5 sets of 5 - then 5 sets of 5 with the 24kg bells - 10 sets of 5 total per arm - 100 total reps

Goblet Squat - 28kg bell - 5 sets of 5 - then 5 sets of 5 with the 24kg bell - 10 sets of 5 total - 50 total reps

As I finisher I did the following circuit:

Hanging Pikes - 5 sets of 5 - 25 total reps
Shrugs - 32kg bells - 5 sets of 10 - 50 total reps
Reverse Shrugs - 5 sets of 10 - 50 total reps

4 sets of 10

I decided to do just two exercises today for 4 sets of 10 - a short training session.

It looked like this:

Swiss Ball Incline Presses - 24kg bells - 4 sets of 10 - 40 reps
Long Cycle Double Cleans - 24kg bells - 4 sets of 10 - 40 reps

The double cleans were hard especially after tiring my chest, shoulders and tri's with the presses. I am planning to work this type of workout into my training (just two compound movement exercises) and eventually work up to 10 sets of 10.

KB Circuit - Core Work & Swiss Ball KB Work

I mixed it up this morning doing a short kb circuit then some core work and finishing with some snatches while sitting on the Swiss Ball. It was a good all around training session.

My training looked like this:

KB Circuit
Clean & Press - 24kg bell - 2 sets of 5 each arm - 10 reps each arm
Chin Up - 2 sets of 5 - 10 reps
Snatch - 2 sets of 5 each arm - 10 reps each arm
KB Push up - 2 sets of 5 each side - 10 reps each side

Core Work
Hanging Leg Raises - 3 sets of 5 - 15 reps
Back Extensions - 3 sets of 5 - 15 reps
Windmills - 20kg bell - 3 sets of 5 each side - 15 reps each side

Swiss Ball KB Work
Double Snatch - 12kg bells - 2 sets of 8 - 16 reps
Diagonal Snatch - 12kg bell - 2 sets of 5 each arm - 10 reps each arm

2 sets of 12..

I have been doing sets of 5 recently and decided to mix it up a bit. This morning I did 2 sets of 12 reps with the same weight that I would use for 5 reps. At the end of my kettlebell training I did some high toss lunges with a 12lb shot put. Check out http://www.tacticalathlete.com/ for more info.

Swiss Ball Incline Presses - 24kg bells - 2 sets of 12 - 24 reps
KB Row - 32kg bell - 2 sets 0f 12 reps - 24 reps
Iron Cross - 16kg bells - 2 sets of 12 reps - 24 reps
Goblet Squat - 20kg bell - 2 sets of 12 reps - 24 reps
High Toss Lunge - 12lb shot - 2 sets of 12 reps each leg - 24 reps each leg


All of the training focused on strength except for the high toss lunges with the shot - which is more of a cardio/flexibility exercise.

Kettlebell/Swiss Ball Training

Many thanks to Bob Russo on the Art of Strength forum (http://www.artofstrength.com/) for inspiring this workout. He asked me about the presses I do with kb's on the Swiss Ball and it gave me the idea of doing a whole training session on the ball. All of the exercises done below were completed sitting on the ball.

The following was done in a circuit with 3 passes completed -

Diagonal Snatch - 16kg bell - 3 sets of 5 each side - 15 reps each side
Triple Crush - 16kg bell - 3 sets of 8 - 24 reps
See Saw Presses - 16kg bells - 3 sets of 8 each side - 24 reps each side
Double Cleans - 24kg bells - 3 sets of 5 - 15 reps
Alternating Chest Press w/ Static Hold @ Top - 24kg bells - 3 sets of 5 each side - 15 reps each side

I finished with a super set of:

Double Swiss Ball Snatches - 16kg bells - 5 sets of 5 - 25 reps
Hanging Pikes - 5 sets of 5 - 25 reps


This was a very intense workout and something I will be doing more on a regular basis going forward.

Bodyweight Ladders...

I wanted to back off on my intensity this morning and did not have much time so I decided to do two ladders of 5 rungs with two body weight exercises - chin ups and alternating kb push ups (one hand on bell).

My training looked like this:

Chin ups - 1,2,3,4,5 - 15 reps total
Alt KB Push ups - 1,2,3,4,5 - 15 reps total

I did the above twice for a total of 30 chin ups and 60 push ups.

5 Sets of....

I did another workout of 5 sets but did sets of 8 on some exercises. My training looked like this:

Swiss Ball KB Inc Press - 24kg bells - 5 sets of 8 - 40 reps
Renegade Rows - 32kg bells - 5 sets of 5 - 25 reps each side
Double KB Snatch - 16kg bells - 5 sets of 8 - 40 reps
Farmers Walks - 32kg bells - 5 sets of 150 feet

I finished with 5 sets 8 of Hanging Pikes

Stretching & Core...

I just did some stretching and core exercises this morning as an active rest. I have not taken any time off in about a week but felt like doing something.

I did the following in no particular order:

Windmill - 16 kg bell
Child's Pose
Downward Dog
Pike
Punch Matrix
Saxon Side Bend
Halo
Pump
Hand to Hand Cleans - 12 & 16kg bell

Fabiana's 40th Birthday!

Today is my wife's 40th Birthday! I want to thank her for being a great wife, mother and best friend! I love you Fab.

Today's Training...

I mixed it up today and had a good workout. Doing the following training in the order I did it wiped me out today. The squats tired my legs for the cleans ....which made the split snatches that much more difficult. I need to back off a bit for a few days. My CNS feels fried.


Smith Machine Incline Presses - 155lbs x 5, 175lbs x 5, 195lbs x 5 - 15 reps
KB Goblet Squat - 20kg bell - 3 sets of 15 - 45 reps
Long Cycle Double KB Cleans - 24kg bells - 3 sets of 5 - 15 reps
KB Split Snatch - 16kg bell - 3 sets of 5 each side - 15 reps each side

Goblet Squat...

Attached is a link describing the Goblet Squat. I like it alot and have incorporated it in my training. Check it out!

http://www.menshealth.com/cda/article.do?site=MensHealth&channel=fitness&category=muscle.building&topic=legs&conitem=5eedb43b20144110VgnVCM20000012281eac____&page=2

Core...

In an effort to hit my core from all angles I did a varied core workout today. My training looked like this:

Hanging Pikes - 5 sets of 5 - 25 reps
Back Extensions - 5 sets of 10 - 50 reps
Saxon Side Bends - 8kg bell - 5 sets of 5 each side - 25 reps each side
Slingshot - 16kg bell - 5 sets of 10 reps each direction - 50 reps each direction

Strength - 4 Sets of 5

I increased the weight on some of my exercises today but still am having trouble with the presses if I try the 32kg bells. I will just be patient and let it get stronger gradually.

I like the goblet squats alot because I tend to keep my back more upright then front squats. For a goblet squat you hold the bell upside down like you are holding a goblet and while keeping your elbows tucked to your sides you squat down until your elbows are inside your knees.

Swiss Ball Incline Press - 24kg bells - 4 sets of 5 - 20 reps
Renegade Rows - 32kg bells - 4 sets of 5 - 20 reps each side
Iron Cross - 24kg bells - 4 sets of 5 - 20 reps
Goblet Squats - 32kg bell - 4 sets of 5 - 20 reps
Sumo Squats - 32kg bell - 4 sets of 5 - 20 reps

Rope Training...

I did some rope training today. This was my first real training session with the rope. I did a minute per exercise with a 30 second rest in between exercises. I only did one pass through the circuit today but plan on doing multiple passes going forward as well as adding time per exercise.

I did the following today:

Double Wave
Alternating Wave
Circle Wave
Double Side Wave
In & Out Wave
Angled Wave
Uppercut

My arms felt great after the training and my wind was a bit short. I am looking forward to stretching this training out a bit.

A short video/description of each exercise can be found at

http://www.artofstrength.com/Videos/RopesGoneWild/tabid/179/Default.aspx

3 Sets of 5

I decided to back off on my intensity a bit and did 3 sets of 5. I want to mke sure I do not over do it and pace myself. My training looked like this:

Swiss Ball Incline Press - 24kg bells - 3 sets of 5 -15 reps
See Saw Press - 16kg bells - 3 sets of 5 - 15 reps
Goblet Squats - 20kg bell x 5, 24kg bell x 5, 28kg bell x 5 - 15 reps
Two Handed Swings - 40kg bell - 3 sets of 5 - 15 reps
Split Snatch - 16kg bell - 3 sets of 5 each side - 15 reps each side
Shrug - 32kg bells - 3 sets of 5 - 15 reps

Core...

Felt good this morning except for some soreness in my chest and shoulders. But it was a good soreness not pain. I did a quick core workout.

It looked like this:

Slingshot - 24kg bell - 10 times each direction - 20 reps
Windmill - 24kg bell - 3 reps each side - 6 reps
Get Up Sit Up - 16kg bell -3 reps each side - 6 reps
Hanging Pikes - 5 reps
Planks - 30 seconds

I did the above 3 times with no rest between exercises or circuits except to switch exercises.

Strength - 5 Sets of 5

Today I felt great after training light all week and taking a few days off! I am pain free as of now and am hopeful to feel that way tomorrow. My strength is increasing in my chest and am adding weight on presses. I am trying to increase my weight in my lifts and focus on gaining about 10 pounds in the next few months.

My schedule seems to be working with 3 days a week devoted to strength training - 2 days of core and 2 days off for rest.

My training looked like this:

Incline Smith Machine Press - 135lbs, 145lbs, 155lbs, 175lbs, 185lbs - 5 sets of 5 - 25 reps
Swings - 48kg bell - 5 sets of 5 - 25 reps
Renegade Rows - 32kg bells - 5 sets of 5 - 25 reps each side
Iron Cross - 16kg bells x 5, 16kg bells x5, 24kg bells x 5, 24kg bells x5, 16kg bells x5 - 5 sets of 5 - 25 reps
Farmers Walks - 32kg bells - 5 times - 150 ft each - 750 feet total
Hanging Pikes - 5 sets of 5 - 25 reps
Snatches - 20kg bell - 5 sets of 5 - 50 reps