combine old and new methods of training.

April 7th.


This is a lifter in days gone past is performing a perfect bent press. You won't see this a your local Golds or Planet fitness, mainly because it does not isolate muscle groups and its very difficult to do with significant weight. the old timers did this not as a stunt but a strength exercise in every gym in the day.





WO du Jour:
Warm up shoulders and back well for heavy deadlifts and kettlebell presses. Indian clubs, bands and light kettlebell halos and crucifix.


Rack deadlfits: 150lbs to 400 lbs in sets of 2 maybe 20 sets.


Kettlebell press 2 reps and 2 push jerks 12kg to 36kgs. Did a couple of jerks with 40 kg but was not that good.


"Fat bar" 2" barbell side, one arm press. sets of 2 up to 70lbs.


pull ups with kettlebell at waist 20 to 40 lbs in sets with the barbell.



At night, 2 boot camp workouts with new groups. not advance group so the exercises were basic.



The deadlift was a good change from all the low weight high reps I have been using. The kettlebell press/jerk combo was real strong. I must have done more than 20 sets and will feel that tomorrow(DOMS).





Now its been sometime I have used our 2" fat Albert barbell for side presses. I even used the old style of standing the barbell on end and bringing it up to the shoulders. This is really as easy as using a rack. We have racks, but is cool to do it the old way.