Tag Archives: pull ups

Strength Quest #55: Back to the Grind…with a New Nutrition Plan

  By Christopher Lopez | March 13, 2012 - 12:17 am | , , , , , , ,
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So as you may know, I took a couple weeks off from higher intensity training, and kept training pretty low intensity (mainly body weight), as I’m trying to nurse a bicep injury.

But Today, I felt pretty good, so I hit the weights again. Summer is coming, so it’s time to tighten u a little and put that training and nutrition plan into over drive.

Here was my Pull/Push along with the NEW NUTRITION PLAN (by top strength coach Jason Ferruggia) I’m trying out.

I’m always one to try and learn new things in the training and nutrition world, and although this way of eating goes against EVERYTHING I though I knew about eating correctly (even my own successes with fat loss nutrition), I decided to give it a go anyway! We’ll see what happens…and I will keep the blog updated.

Anyway, today was day one of eating this way and here was today’s training session!

SESSION: PULL/PUSH – Low Volume, Heavy Weight

Barbell Row:
285/1, 1, 1, 1, 1

Close Grip Bench Press:
285/1, 1, 1, 1, 1

Close Grip Pullup:
Body weight + 60# of chain/5

Barbell Deadlift:
405/1, 1, 1, 1, 1, 1

Weighted Dips:
Body weight + 90# / 6

NOTES: It was a good session considering I was under-eating most of the day (see THE RENEGADE DIET above). I felt energetic and strong (as some of my lifts increased) but I did start to get tired toward the end of my session since I’m used to carbs being present during my workout. No big deal, as I am sure my body will adjust.

We’ll see how I feel in the am!

Stay Strong,
CJL

Strength Quest #51: STRONG Chest/Bi’s/Core

  By Christopher Lopez | February 20, 2012 - 12:35 am | , , , ,
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Today was a Strength day. Concentrating mostly on heavy, compound lifts for my chest, and heavy basic lifts for bi’s. Nothing special, nothing flashy. All about digging deep and pushing through.

Here we go:

Barbell Bench – 5 x 1
355/1 (225# + 130# in chains)
315/1, 1, 1, 1 (225# + 90 in chains)

Barbell Curl – 5 x 1
115/1, 1, 1, 1, 1

Incline Barbell Bench – 1 x 3-6
225/4

Barbell Pullover – 1 x 3-6
135/3

Weighted Reverse Grip Pullup
Bodyweight + 80#/4

TRX Core Tri-Set x 3
TRX Pike x 10, TRX Knees to Chest x 10, TRX Body Saw x 10

NOTES: Good session today, lifts are consistently increasing!

Stay Strong,
CJL

Strength Quest #49: Suspension/Bodyweight Tabata – Back and Triceps

  By Christopher Lopez | February 15, 2012 - 11:42 pm | , , , , , , ,
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Today was a super-high volume Session, but a little different than that last one (German Volume Training on 2/13/12).

I did a TRX/Bodyweight Tabata for exclusively Back and Triceps (and a little Core work).

Sometimes with these Tabatas, its better if you get in a rhythm not only with the exercises, but also your breathing. Doing that is just as important.

It took me a few rounds of the session to catch my rhythm (which is not the norm, felt like a little something was off today, but after the 4th round or so, it came together.)

I felt so good after this session, that I did some conditioning work WITH my Guerrilla Strength Training group, cause that’s how I roll. TIRE SLED SPRINTS!!!!

Here was tonight’s KICK ASS Session:

8 Rounds / Rep Out for 20 Seconds, Rest for 10
1 Round = All exercises done in above fashion

Burpee into Pullup
-
TRX Suspended Row
-
TRX Power Pull
-
Bodyweight Supermans
-
TRX Tricep Extension
-
Band Tricep Pressdowns
-
Close Grip Pushups
-
TRX Jack Knife

**Added weighted Tire Sled Sprints with my Strength Training Group clients a couple hours later after they were done with their Lower Body Strength Session.

NOTES: This session kicked my ass. I felt really good afterward, and definitely felt pumped up and ready to go. Conditioning felt good too!

Until Next Time…Finish Strong!!
Coach C-Lo

Strength Quest #46: Advanced Sets for Back and Triceps

  By Christopher Lopez | February 8, 2012 - 8:42 pm | , , , , ,
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Tonight’s Session leaned towards Super Sets and other Advanced set protocols to help boost hypertrophy for Back and Triceps, with some core carving work at the end. To an extent, muscular growth and muscular strength go hand in hand. So while training for strength, be sure to include specific muscle building set/rep ranges.

Super Sets x 3:
Barbell Row – 3 x 10-12
205/8, 225/8, 225/8

Mixed Grip Pull Ups – 3 x 10-12
Close Grip – 10, High-Low*** – 12, High-Low – 12

Rest Pause Set:
Barbell Good Mornings
135/12-8-8

Running the Rack:
BB Close Grip Bench Press**
235/6 –> 45 (Bar)/30

Static Hold:
Dip
70 seconds

Tri Set x 3
10 x TRX Pike
20 x TRX Knees to Chest (Alternating)
10 x TRX Knees to Chest (Together)

NOTES: The way I worked the Running the Rack set for the Close Grip Bench Press was a 45 on each side, followed by 5 “10′s” on each side. I warmed up then repped out each set to failure…stripping a 10 off each side and then repeating. Once I got done with the 45 plates, I stripped them off and put on 4 “10′s” on each side and continuing the sets until I hit the bar. Talk about feeling jacked up and sore? Yeah…this will do it!
***Hi-Low Pullups are basically neutral grip pull ups with one bar about a foot higher than the other.

Be Stronger.

CJL

Guerrilla Strength Tactics Seminar (and Strength Quest #44)

  By Christopher Lopez | February 4, 2012 - 9:22 pm | , , , , , , , ,
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Hey…

Its been a few days…I know…

But I think I have somewhat of a valid excuse (maybe).

So Saturday, February 4th was the Guerrilla Strength Tactics Seminar here at Hamilton Fitness Center, and it kicked ass! Here’s a little snippet:


Myself and two other coaches took a couple groups of people from mixed training backgrounds and really showed them what it’s like to train hard, using unorthodox methods. Everyone was blown away. I had a guy (who looked like he was well in his 70′s) doing pullup and pushup super-sets, women dragging sleds, and young bucks hitting kettlebell swings. People were going nuts, pushing each other and really digging deep to complete the workout.

The best part is that most people didn’t realize you could totally get stronger training like this! Because the gym I run my training out of is an old bodybuilder gym, the majority of guys still train with that mentality…not that there’s anything wrong with that, since I still am (and always will be) a bodybuilder at heart. But there’s something to be said when guy’s are pushing heavy, odd objects around that require different types of movement. THAT, my friends is COMPLETE Strength.

The reason why this is Strength Quest #44 for me is because the second seminar group was an odd number, and I had them partner up. Being the nice guy that I am, I didn’t hesitate to get my hands dirty.

Here was the session:

3 Rounds of Each
(Each group is a Super Set)

Sandbag Zercher Squats
Dumbbell Lunges
3 x 10-12

Pushups (weighted)
Pullups (weighted)
3 x submax

Kettlebell Swings
Tire Sled Press/Row
3 x 20 and 3 x length of gym (for presses rows)

***

NOTES: The session wasn’t too bad personally, but it really opened up the eyes of those who weren’t expecting much. I kept it pretty bare bones because I really wasn’t sure what type of clientele would be showing up, so I really didn’t go too crazy with exercise variations…but trust me, it was definitely enough to make people feel it the next couple days!

If you’re interested in Training with me, go HERE!

Signing off,
CJL