Archive for the ‘powerlifting’ Category

general warm up (10 minutes)

rear bear crawls x 100 feet

windshield wipers x 20 reps

Adex mace barbarian squats x 15 reps

dislocates x 10 reps

specific warm up (5 minutes)

back squats set up and light practice

strength (20 minutes)

back squats x 8-8-8-8 reps

conditioning/accessory work (

resistance band good mornings x 20 reps

weighted step ups x 20 reps

weighted calf raises x 20 reps

general warm up (10 minutes)

push ups x 30 reps

Battling Ropes side winders x 50 reps

Power Wheel roll outs x 10 reps

double club flys x 15 reps

specific warm up (5 minutes)

bench press set up and light practice

strength (20 minutes)

bench press x 8-8-8-8 reps

conditioning/accessory work (2 rounds)

tri-set tricep complex x 3

thick rope grappler rows x 10 reps

Neuro-Grip push ups x 10 reps

general warm up (10 minutes)

sandbag shouldering x 10/10 reps

sandbag Zercher squats x 15 reps

2 hand Adex club swings x 40 reps

specific warm up (5 minutes)

dead stop bench press set up and light practice

strength (20 minutes)

dead stop bench press x 3-3-3-3-3-3-3 reps

conditioning/accessory work (3 rounds)

Pendlay rows x 10 reps

dumbbell French press x 10 reps

EZ bar curls x 10 reps

general warm up (20 minutes)

bear crawls x 100 feet

jumping jacks x 50 reps

seated Adex Arc 10-to-2’s x 40 reps

double club snatches x 10 reps

specific warm up (5 minutes)

neutral grip bench press set up and light practice

strength (20 minutes)

neutral grip bench press x
 4/4/4/4/4/4 reps

conditioning/accessory work (3 rounds)

pause seated resistance band rows x 10 reps

Grinder Kord chain push ups x 10 reps

General warm up (10 minutes)
resistance band pull a parts x 100 reps
Sanddune power steps x 100 reps
Adex club barbarian pull overs x 25 reps
Sanddune push ups x 15 reps
specific warm up (5 minutes)
bench press test
rest as needed
specific warm up (5 minutes)
deadlift tests
**Note: no conditioning/accessory work during tests**

 

Some say, “I only compete against myself,” and that is cool; however if they don’t keep a training journal they are lying.

How do they know if they are making progress or not?

My current training journal spans over a decade. I know from it what works best for me.

Everyone who trains at the Cave is required to keep a hard copy training journal. That means an old-fashioned notebook and a pen; no one is allowed to use their phone for this.

Each quarter we do nine tests:

  • 5 barbell tests
  • 2 bodyweight tests
  • 1 steel mace test
  • 1 steel club test

Note: We use Adex maces & clubs since they are the  best I have found

Each athlete’s test is individualized based on their training journal.

This strategy has shown continuous improvement, even for our most advanced athletes.

So get your training journal and get serious about making progress!

general warm up (10 minutes)

kettlebell figure 8’s x 50 reps

push ups x 25 reps

chimp walks x 100 feet

inch worms x 50 feet

disclocates x 10 reps

specific warm up (5 minutes)

back squats set up and light practice

strength (20 minutes)

back squats x 5/5/5/5/5 reps

conditioning/accessory work (2 rounds)

sandbag good mornings x 20 reps

weighted step ups x 30 reps