Old Dominion Strength

[Patrick D Hackley-Hough]

Bill,
Check this out:http://asp.elitefts.com/qa/default.asp?qid=71232&tid=

[Bill Long]

Nice article thanks I have heard that stuff over time but guess I never put it all together at once.

[Patrick D Hackley-Hough]

Got my sled in yesterday. I had to pull a T-2000 move and run after the Fed-Ex truck to get it however. If only I had aluminum alloy arms and could have made hooks out of my hands.....sigh. Anyway, I did some recovery work with it and also got my Mom started on her first training program.

Upperbody Recovery
Rear Raises x 200 feet @ 2 16kg KB
Front Raises x 200 feet @ 2 16 kg KB
Tricep Extension x 200 feet @ same as above
Finger Walking w/ sledge x 3 trips up and down @ 8lbs sledge

Mom DE Upperbody

Warm-Up
Quick 2 min shoulder warm up
Micro-mini band Pull Aparts 3 x 12

Medicine Ball Chest Pass
6 x 3 @ 12 lbs ball

Sled Dragging
Rear Raises x 200 feet @ 1 16kg KB
Front Raises x 200 feet @ 1 16 kg KB
Tricep Extension x 200 feet @ same as above

Overall Rating for the workout:

[smittydiesel]

Awesome workout!

[Patrick D Hackley-Hough]

Thanks man!

[Patrick D Hackley-Hough]

Simply put, as I increase my G.P.P. my squat numbers are going to go up

Warm-Up
DeFranco's Lowerbody Warm-Up
Hip Flexor Stretch 2 x 20s
Foam Roller
Back Extensions 2 x 12
Med Ball Sit Up 2 x 12
Sumo Stretch 2 x 20s

Squat
45 x 5 x 2
135 x 5
225 x 3
315 x 2
340 x 3
390 x 3
440 x 4
I knew I had more in the tank than this...G.P.P.

Ghetto Rigged Belt Squat
3 x 10 @ 135

Spread Eagle Abs
4 x 6 @ 60 lbs

Conditioning
Backward sled drag x 6

Nutrition
High Carb Day

Preworkout
5g L-Leucine
5g BCAA
5g Creatine
2g L-Taurine
200 mg caff.
50 g maltodextrin

During workout
5g L-Leucine
5g BCAA
5g Creatine
2g L-Taurine
50 g waxy maize

Postworkout
2 triple stackers from burger king
9 piece cheesy tots
I was craving some junk food and since it was a squat night I rewarded myself (whatever to justify it)

Capone Food
Same as usual

Saturday: Mom Lowerbody dragging

Warm Up
DeFranco Lowerbody warm up
X-Band Walks x 10

Lowerbody
backward sled drag x 4 @ 2 16kg KB's for 40yds

Supersetted with....
10 jumping jacks

Forward sled drags x 4 @ 2 16kg KB's for 40yds

Supersetted with.....
5 BW GM's

Static Stretching

Skins 5-2

[Patrick D Hackley-Hough]

Warm Up
Quick Two Min Shoulder Warm Up

Military Press
45 x 5 x 2
95 x 5
115 x 5
135 x 5
150 x 6

Dips
1 x 14 @ 25 lbs
6 x 7 @ 25 lbs

DB Rows
4 x 15 @ 70

Shock and Awe Shrugs
2 x 30 @ 225

I wasn't feeling explosive out of the hole when I did dips last week, so I dropped the weight down to 25lbs and I am going to follow the same protocol as my weighted chins.

Today was a moderate carb day and my pre/during protocol was the same. I am beat so I am going to make this short. Tomorrow I get to eat steak all day. YES!!!!!!!!!!

[Bill Long]

I like to do my dips and pullups starting with a good 10 reps BW then add 25 for 8 then 35 for 6 then 45 for 5 or more I do about 4-6 sets of that then take all the weight off and do 10 reps bw feels awesome and I think it really carries over to my next workout.

[Patrick D Hackley-Hough]

Bill,

I was tinkering with the idea of just doing BW until I could bang out like 30 reps across sets of three or so, but then I said forget it. I forget where I read this, and it rings true, but increasing strength will increase muscle endurance (duh right). I am working backwards it seems. I do know one thing, I feel a hella more stable off the chest on my bench since I started to incoorporate dips into my routine on a consistent basis. Over the next few training cycles I am going to pick the "meat and potatoes" of grip exercises and really hammer them after my workouts. I think that this in addition to sticking to the basics are going blast my strength off. Keep in touch bro.

I agree, when you strip off the weight on dips and do a set of BW dips, you feel like a total stud!

[Patrick D Hackley-Hough]

Recovery Work
Sled Chest fly
Rear Raise
Tricep Extension
KB Snatch from outside leg 2 x 12 @ 16kg

Mom RE Upperbody

Warm-Up
Quick 2 min shoulder Warm Up
Band Pull Aparts 3 x 12

Strength
Sled Chest Press x 40 yds x 2 @ 16 kg KB
Supersetted with...
Sled Rear Raise x 40 yds x 2 (sled only)

Sled Tricep Extension x 20 yds x 2 @ 16kg KB
Supersetted with.....
Sled Bicep Curl x 20 yds x 2 @ 16 kg KB

CONDITIONING
Jumping Jacks 5 min
30s on / 30 s off

Nutrition
Low Carb Day

Meal 1
60 g gemma protein
2 cups oatmeal
all blended together with 32 oz water

Meal 2, 3, 4
6 oz organic top round
4 oz organic green beans
1/4 cup pecans
green tea

Meal 5
6 oz organic top round
8 oz asparagus
1 whole avocado

Meal 6
60g gemma protein
1 cup 2% cottage cheese
2 tablespoons organic peanut butter

Capone Food
1 lbs beef, liver, heart mix
1 tsp salmon oil
1/4 tsp kelp
2 MSM/glucosamine tablets

I put Capone on a mini-fast today. You should fast adult dogs once every 7 -10 days. This will allow them to:

• Devote energy toward repair and restoration
• allow the digestive system time to rest
• Allow toxins to be excreted from the body

I will begin to train him for weight pulling here in a couple weeks and I will document the whole process.

I told you I was going to be eating a ton of steak today!!