How To Tie Your Shoes

If you’ve ever wondered why your shoes have that extra hole for lacing (or why some laces are so long) then this video might be of help. Hint: it’s not just another hole to lace regularly.

Here’s a few other exercise videos I recently added to the You Tube channel…

Crouching Kickback

Twisting Cable Row

Twisting Cable Push

Bridging DB Tricep Extension

Side Plank Advanced Additions

Kneeling DB Curl

Glute Pushups

DB Curl, Front Squat, Press

2 Arm Pull, Turn & Push

Bow Hunting Training 101

Advertisements

Wed 10-30-13: Basic 5 Moderate

Same exercises as Mon (light day), but more weight for half the reps…

Basic 5: Moderate

Clean & Jerk
4: 45,65,95,115, 3 sets @ 135

Squat
7: 115,145, 3 sets @ 235

Bench
7: 95,135, 3 sets @ 175

Deadlift
7: 95,145, 3 sets @ 235

Pull-ups
7: 3 sets, wide grip, pause at the bottom

Mon 10-28-13: Basic 5 Light

Moving into a couple months of simple volume work on the basic lifts. This will be geared to four weeks of 3x/week (moderate, light, heavy) of these basic 5 exercises, followed by one week of rest:

Clean & Jerk
Squat
Bench
Deadlift
Chin-up

3 sets of 12-15 on light days
3-4 sets of 6-8 on moderate days
3-4 sets of 3 on heavy days

Bare 5 Fit Protocol

PHASE 4

Basic 5: Light

Clean & Jerk
10: 45,65, 3 @ 95

Squat
15: 95, 3 @ 135

Bench
15: 95, 3 @ 125

Deadlift
15: 95, 3 @ 135

Chin-up
15: 3 sets with band

Fri 10-25-13: B5F 9

Workout 9: Horizontal Push & Pull

Incline Bench BB Row
15 reps: 45,65
10 reps: 115,135,145,145

Incline Bench Press
10 reps: 105,155,
5 reps: 175,175,175

Dual Cable Row
12 reps: 100,100,100,100

2 supersets of:
Dual Pulley Cable Fly 12 reps @ 60 total weight
Dual Pulley Cable Reverse Fly 12 reps @ 25 total weight

3 supersets of:
Cable Preacher Curl 12 reps @ 45lbs
Close Grip EZ Bar Press 12 reps @ 120 lbs

Wed 10-23-13: B5F 8

Workout 8: Knee Focused Lower Body

Box Squat (14″)
10 reps: BW,45,95,135,155,175
5 reps: 195,205,215,215

Rear Foot Elevated Split Squat (17″)
10 reps: 95,95,95

3 supersets of:
Front Loaded Lunge 35lb plate, 12 reps (alt lunge 2nd set)
Leg Raise Hip Thrust 15 reps

Sun 10-20-13: B5F 7

Starting round 4 of phase 3, I worked out at a different gym so today was a bit different but followed the same basic theme…

Workout 7: Vertical Push & Pull

500 meter row

5 supersets of:
Front Loaded Hack Squat (Explosive) 10 reps @ 90lb
Weighted Pull-up 5 reps @ BW, BW, 25, 35, 45

3 supersets of:
Power Shrugs (Smith Machine)
185×15, 225×12, 225×15
Handstand Pushups (against wall) 12 reps

3 supersets of:
Lat Pulldown 10-12 reps
Machine Dip 8-10 reps

3 circuits of:
Cable Bicep Curl 10, 10, 6-4-4-4 (drop set)
Cable Tricep Pushdown 8, 8, 5-4-4-4 (drop set)
Lateral Raise 15, 15, 10-10-10 (drop set)

Hang Clean & Press
3 sets of 15, light weight