Coming this June marks what I call my "Strength Training Anniversary".
I began lifting weights in Mid June, 1989 while in 8th grade and I haven't looked back or stopped since.
I was 13 1/2 years old. This June I'll be 40 1/2 years young. I will NEVER stop training, it is my ritual and keeps me sane among countless other benefits.
Through my 27 years of training and coaching, I have learned MANY lessons which I explain below.
You see, even at age 13, I was coaching my friends that Summer. I had a training partner and I would write out workouts on notebook paper and bring them to my friend's house.
If I wasn't training with him I was training solo. By the time I was a sophomore in high school friends were asking me to write them workouts.
"Give me a Baseball workout...."
"Give me a Football workout..."
Give me a chest workout....."
Stuck in the middle of every text book was a bodybuilding magazine.
When I appeared to be taking notes in class I was really writing workouts for myself or my friends.
I was addicted to training.
I made a shit ton of mistakes and have learned from them all.
Aside form that, I have changed. You WILL change. Life changes you. So check out this Video as I explain some of my own training, how things have changed and some of my "advices" to you in training.
Enjoy!
Recent Squat Footage From The Underground Strength Gym
Here's 3 of my recent training sessions:
Hotel Workout
- Dumbbell Squat Cleans x 5 reps each: 20, 25, 30, 35, 40, 45, 50 lbs
2A. Bodyweight Lunges x 5, 4, 3, 2, 1 each
2B) Reverse Lunges x 5, 4, 3, 2, 1 each
2C) Push Ups x 5, 4, 3, 2, 1
3A) DB Floor Press 4 x 15 - 20 reps
3B) 1 Arm DB Row 4 x 6 reps
3C) DB Side Raises 4 x 12 - 15 reps
3D) DB Curls 4 x 12 - 15 reps
4) Finished with 1 Hill Sprint
Garage Gym Workout
- Power Cleans 5 x 5
2A) Slow Motion Ring Pull Ups / Skin the Cat / Modified Front Levers 3 x 5 reps
2B) CMB Floor Press 3 x 15 - 20 reps
- Snuck in some mace & club work for mobility
Training at Underground Strength Gym
- Rumble Roller + Mobility Smash x 8 Minutes
- Front SQ 4 x 3 reps
- Back SQ 4 x 3 reps
4A) Reverse Lunge w/ safety SQ bar x 5, 4, 3, 2, 1 ea. leg
4B) Recline Row x 10, 8, 6, 4, 2 reps
4C) Various Push Ups x 10, 8, 6, 4, 2 reps
I move fast during my training sessions and keep the rest to a minimum, and have been pushing Mobility work a LOT.
Training feels good although not very heavy, I am pursuing my goals. THAT is what counts.
QOD / Question of The Day:
How has your training change in the past year?
Drop your comment below.
Psyched to see your comments.
Live The Code 365,
--Z--
6 Responses
Zach, you have had a great recovery from your surgery!
Looking strong!
My biggest change this year has been adding club and mace work into my training.
Thanks,, Frank!!
The mace is legit!
I am feeling really good, the only way is to climb UP!
I don’t wanna go down hill, aka get weaker! ha ha
NO time to be weak. BOOM!
Not much on the physical end has changed, I still strive to do between 300-500 strength exercise reps a day to include; bodyweight, bands, odd objects, barbell/dumbbell & “kettleballz” . I go back and forth with adding cardio 2-3 days a week every other week like sprints or jumping rope to give my PC joints a break! The mental training NEVER ends! Thanks for all you do for us “fitness” misfits!
I like how you total up the reps to 300-500!
THAT is inspiring to me.
I gotta get back to that Jump Rope, BIG thnx for the reminder and inspiration!!!
I’ve been working in a higher rep range lately with dips, weighted pushups, DB rows, back squats, zercher squats, deadlifts, and RDLs. I’m usually doing three to four sets with 8-12 reps. It’s a change for me since I usually spend my time in the 3-6 rep range.
For conditioning, I’m doing hill sprints mixed in with backward hill running and side shuffling up the hill.
Pat, I love it, that is solid work, my bro!!!