Kettlebell Workout of the Day, 32kg style!

By Nathan Donahue on Wednesday, August 31, 2011 8:17 PM , 0 Comments

My wife just bought me a 32kg kettlebell for my birthday. For me this is a pretty big deal so I was really excited to play with my new toy after work.

I tested myself with the new weight by trying one of my more common circuits, a squat, hinge/swing, push and pull circuit. This is a great circuit if you are short on time and want a full body workout.

Obviously the pressing felt a lot heavier, but what surprised me is how much quicker I gassed out on the swings. If you want to push your conditioning, moving to a heavier kettlebell might be a better idea than going higher and higher in reps. You will be surprised how quickly your body adapts to the new stimulus of the heavier load.

Here is the kettlebell workout I did today. Why not get off the couch and try it for yourself?
  • Mobility Drills
    • joint circles and other boring stuff
  • Warm-Up
    • 24kg kettlebell swing x 50
  • Kettlebell Circuit
    • 3 rounds of max reps with good form
    • I used a 32kg kettlebell for the one arm drills and added a 24kg for the rack squat, alternating sides half way through each set (example 5 reps, switch hands, 5 more reps)
      • Double Kettlebell Rack Squat (the daily squat challenge continues)
      • Swing
      • 1 Arm Press
      • Row
A nice compliment to strength training workouts is walking. Walking several hours a week will improve your body composition, relieve stress, and help you recover from hard strength training sessions. I wouldn't recommend jogging though as it puts stress on the joints, can make you less athletic, and you have to wear stupid looking shorts.

Read Get Ripped. Get Walking. Personally I try to walk one hour each day to work the kinks out from all my heavy squatting.

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The Daily Squat Challenge, How your body feels is a lie

By Nathan Donahue on Tuesday, August 30, 2011 9:11 PM , 1 Comment

I can't tell you how many times I have felt like crap going into the gym, felt weak during warm-up sets, and then broke a personal record despite being certain that the weight would staple me to the floor. Hell, I have even broken pr's hung over and just oozing booze out of my pores (I definitely don't recommend drinking if you are into getting awesome, but sometimes I get carried away).

The fact is, John Broz is right when he says that how the body feels is a lie. Your body will lie to you in an attempt to trick you into resting. If you can over come that urge to lie on the couch and watch Jersey Shore and train instead, you will probably realize better gains. I say probably because everyone is different, but generally speaking, the guy who trains the hardest and most frequently will be the strongest. Not the guy who is always afraid of overtraining.

Here are some simple training sessions I did to prepare myself for an upcoming strongman contest.

Monday, Squats and Axle Presses

    • joint circles and bar hangs
  • Dynamic Warm-up
    • empty barbell complex of rows, high pulls, presses, over head squats, curls
  • A1 Safety Bar Low Box Squats
    • worked up to a max single
    • dropped the weight for a 3 x 3
  • A2 Fat Gripz Pull-ups
    • 4 x 8
  • Fat Bar/Axle Clean and Press
    • worked up to 220lbs x 3 x 2
    • dropped the weight for 185 x 2 x 8 presses only
Tuesday
  • Mobility Work
    • joint circles and bar hangs
  • Dynamic Warm-up
    • empty barbell complex of rows, high pulls, presses, over head squats, curls
  • A1 Front Squat
    • worked up to 355lbs x 1
  • A2 Dumbbell Rows
    • 4 x 10
  • Tire Flip
    • 700lbs x 4 x 5

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Cone-ing and the Daily Squat Challenge

By Nathan Donahue on Sunday, August 28, 2011 4:46 PM , 0 Comments

Cone-ing is the new viral video rage. I don't know why, but I find it incredibly hilarious.



Could daily squats be the new training sensation? No Way.

First off most people who hit the gym don't even know how to squat. Secondly, daily hard squatting workouts are just too much work for the average gym rat.

Daily squats work. Believe me. At almost one month in, I am just scratching the surface of this experiment and so far it is going extremely well for me.

My front, back and safety bar max squat have all increased.
I have lost some fat around the mid section.
My legs are growing, especially the hamstrings.
My form has improved dramatically in terms of staying upright and tight.

As for ill-effects that everyone keeps asking me about. I haven't experienced anything serious yet. Maybe it is because I squat ass to ankles, or maybe because I am squatting raw (no powerlifting gear other than a belt) but my nervous system has not taken the beating I expected it to.

My joints feel fine as well, for now at least. Although I need a proper warm-up before I start to squat to prevent knee discomfort.

Here is the workout I did today:
  • Mobility Work
    • joint circles, pull-up bar hang (this will help to decompress the spine)
  • Dynamic Warm-Up
    • empty barbell complex of stiff leg deadlifts, rows, high pulls, presses, over head squat
  • Back Squat, ass to ankles
    •  95 x 5, 135 x 5, 225 x 5, 275 x 3, 315 x1, 365 x 1, 405 x 1, 455 x 1
  • Atlas Stone Lifting
    • 240lbs x 3 x 1
    • 300lbs x 3 x 1
  • A1 Barbell Rows
    • 3 x 10
  • A2 Reverse Hypers
    • 3 x 15
Daily Squats are brutal, but they are effective. Remember, it is the athlete who can endure the most pain that will be the most successful. So if you are injured, go to the hospital, otherwise go to the gym. And if you trained hard, grab an ice cream on the way home!


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The Daily Squat, Back in Business

By Nathan Donahue on Friday, August 26, 2011 8:04 PM , 0 Comments

So true isn't it? If you want to get stronger you have to get your squat AND your deadlift on. When I can't choose which to do, I just do both. My back isn't too happy with me after the fact, but I have learned to ignore silly things like constant soreness and discomfort long ago. Remember, the athlete that gets the strongest is the one who can endure the most pain!

Speaking of pain, today was only day 5 into the Daily Squat Challenge after having to reset my streak due to the drunken fiasco on Saturday night. See this post if you want to laugh at me.

Now that I am finally fully recovered my workouts are going well and I feel strong again. But enough about me, are you getting stronger?

If not, a daily dose of squatting with a sprinkle of deadlifts might be just what the doctor ordered. Not your drug pushing doctor of course, but Fred Hatfield might.

Here is the workout I did today, try it out for yourself if you want to get your swole on.
  • Low Box Safety Bar Squats
    • worked up to a pr and got pinned on the box like a bitch, had to lean forward into the safety racks
    • added reverse bands and did the same weight for a triple
    • added 50lbs and hit a very hard double
  • Fat Bar Deadlifts
    • worked up to a tough double
    • using a fat bar will make your grip strong as hell, this is great for sports as well as dates with the Palmela sisters
  • Reverse Hypers
    • 2 x 15
    • this is an awesome drill for the posterior chain (muscles in the back that make your ass look sweet) and it decompresses the spine at the same time


www.kettlebellplanet.com

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Quick Kettlebell Workout

By Nathan Donahue 7:47 PM , 0 Comments

Kettlebells are not the only thing I like to play with. But they are really handy when I am short on time and need to get a quick workout in.

Here is a really quick kettlebell workout you can do at home, in a park, or in the gym to burn some fat and put on, or at least maintain, muscle.
  • Mobility Work
  • Kettlebell Circuit, 4 rounds
    • swings x 50 reps
    • double rack squat x 10 reps
    • curls x 10 reps
    • double military press x 10 reps
The sets and reps are just a recommendation. Stop when you are out of time or too tired to maintain good form. Also, you may want to substitute rows or pull-ups for curls. I just decided to do curls based on previous training sessions.



www.kettlebellplanet.com

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The Daily Squat Challenge, Don't Drink and Squat!

By Nathan Donahue on Tuesday, August 23, 2011 7:40 PM , 0 Comments

Saturday, August 20th, 2011. A day that will live in infamy for at least two weeks in the Donahue house hold. I was returning home from another glorious day of squatting and strongman practice when my socialite of a younger cousin invited me to a friendly BBQ.

Fast forward 12 hours later. I had killed a 26'er of vodka, been to two parties, hit up three different bars, had a massive laceration on my right arm, and couldn't find anybody I knew.

Time to call it a night. If only I knew how to get home...

The rest of Saturday night and Sunday morning involved getting to know my toilet as well as I knew it in glory days of high school.

Needless to say Sunday was not very productive for me. Despite my best efforts I was not even able to muster the testicular fortitude to bang out one set of kettlebell rack squats. Going to the gym was totally out of the question, as was standing or eating.

So my consecutive daily squat total ended at day 17.

I am not impressed with that record at all but it is now the new number to beat! Oh, plus I am "never drinking again."

So with that in mind I dragged my still somehow hungover body to the gym on Monday. This is what it feels like to be in your early 30's and think you are in your early 20's. Two day hang overs and three days of fatigue and regret.

As you may have guessed, Monday's workout was absolutely pathetic:
  • Safety Squat Bar Low Box Squats
    • worked up to a "max" that is 50lbs shy of my best ever
  • Kettlebell Swings
    • 2 x 50 reps
  • That was litterally all I could do, pathetic....

Tuesday's workout was a little more promising:
  • Front Squat, ass to grass
    • worked up to 350lbs x 1 which is a personal best
      • where that came from I have no idea but all this squatting is really helping my historically weak front squat
  • Military Press
    • worked up to a strict single with 205lbs
    • 185 x 3 x 5
    • 136 x 8
  • That was it as I ran out of time. Short but actually pretty sweet.
So now that I am sober again I have 2 consecutive squat workouts in and only 16 more to go to beat the old record.

If you are considering the Daily Squat Challenge I recommend it. Your form, strength and mental toughness will improve. Just don't drink and squat, trust me.

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The Daily Squat Challenge, Day 16

By Nathan Donahue on Friday, August 19, 2011 7:50 PM , 0 Comments


Today is the 16th day of consecutive squat training sessions. No days off, no days without squatting to a max single. To avoid total break down I have been rotating the types of squats between back squats, front squats, safety bar box squats, and sometimes I mix in bands.

So far it is going pretty well. My knees are a little sore but the weight on the bar keeps creeping up steadily. Also, as I have mentioned before my form has improved dramatically.

If your squat hasn't moved since Saved by the Bell was your favourite after school show, then maybe you should give the Daily Squat Challenge a try.

Here is the training session I did today:
  • A1 Safety Bar Low Box Squat
    • worked up to a max single
  • A2 Chest Supported Machine Rows
    • 5 x 6-8
  • Tire Flip
    • 700lbs tire x 4 x 4
  • B1 Push-ups
    • 2 x max reps
  • B2 Biceps Rows
    • 2 x 10

Here is a video demonstrating the safety bar squat. I like this bar because it is easier on the shoulders. Also, the cambered bar forces your posterior chain to work harder, which is the weak point of most athletes.

The biceps row is a great drill to jack up your guns. A lot of people do curls but the front deltoid takes up a lot of the stress. The biceps row removes the delt and forces the biceps to do the work.

http://www.kettlebellplanet.com/

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Calgary Festival of Strength, Kettlebell Sport, Olympic Lifting, Powerlifting, Strongman

By Nathan Donahue on Thursday, August 18, 2011 5:56 PM , 0 Comments


Calgary Festival of Strength


On October 1st there will be a strength event the likes of which Calgary has never seen. In one day, and one venue there will be four strength competitions running simultaneously for non-stop meat head entertainment.

 
Where?

Calgary North East Sports Complex
401 33 st, NE
Calgary, AB

What?

An IPF Powerlifting show


An AWA sanctioned Olympic Weightlifting Show


A Strongman Challenge


A Kettlebell Sport Competition

When?

October 1st, 5pm-9pm

Why?

Because it will be awesome!

For further information and to buy tickets or compete, please visit at:


I will be competiting in the strongman contest and am looking forward to a good time of lifting heavy stuff.


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The Daily Squat Challenge, Day 15, Embracing the Grind

By Nathan Donahue 5:36 PM , 0 Comments


My heart rate was rising and stress was building up inside of me despite my best efforts to play it cool. I knew what was coming and there was no way back out of it without dissapointing myself by admitting mental and physical weakness.

I was driving to the gym, where I knew I had to try and break my front squat record. This would be the 15 consecutive day I had squatted to a max single. Sure I had been varying the types of squats from back squats to safety bar squats to front squats, the variety was the only thing keeping me going. But a straight weight front squat to a max single is something that always gets in my head long before I walk into the gym.

My last max effort front squat was on Saturday, only 6 days ago, when I had broken my personal record by 5lbs so I honestly didn't think I had a hope in hell of another PR today. Think about it, 6 more days in a row of training. 6 more days in a row of squatting! Everything I have learned about lifting weights told me that this was not going to be a fun training session with PR's being set.

Once again I was proven wrong by the bruttally effective Daily Squat Challenge. As tired as my legs, abs and back felt, my form was great and the weights felt pretty damn light. I ended up front squatting 345lbs for another 5lbs PR. The second one in 6 days and the 3rd one in 15 days. So far this program defies all logic, but the proof is in the pudding, and the pudding tastes great!

If you haven't taken the plunge yet and tried the Daily Squat Challenge, I encourage you to. It is painful, exhausting, and tedious at times, but as wrestlers say, you have to embrace the grind if you want to be a champion.

Here is the training session I did today. Nothing sexy, but it made me stronger.
  • A1 Front Squat, ass to grass of course
    • worked up to a max single of 345lbs
    • no back off sets today as I wanted to focus on keg lifting
  • A2 Military Press
    • 135 x 5 x 5
    • light pressing between squats to warm-up for keg pressing
  • Keg Carry
    • 2 x 60' with 200lbs
  • Keg Press
    • 170lbs x 4 x 2
    • 200lbs x 4 x 1
    • 170lbs x 2 x 2
Here is a video of some dude pressing a keg. It's not me, I can't press a 300lbs keg and I can't pull off the duct tape look. But pressing a keg is a fun way to spice up your training and the beer, water, sand or shot in the keg will move around on you. Forcing your core and stabilizing muscles to fire.

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The Daily Squat Challenge, 14 days in

By Nathan Donahue on Wednesday, August 17, 2011 8:59 PM , 0 Comments

The new Conan movie is out soon, and much to my relief it is rated R, so it shouldn't completely suck. If it was rated PG-13 I would refuse to see it. I just hope this movie does the original Conan the Barbarian justice.

As for training, I am travelling deeper into the heart of darkness that is daily max squatting. Warm-ups are getting tougher and tougher but once I get going I am constantly surprised at how well the squat sessions go. It seems like I am putting up a small PR every other time I attempt a certain type of squat. So, every other front squat session, my max single goes up by 5lbs. Also, my form is getting better and better.

This is still pretty early in the experiment, but so far I highly recommend daily max squatting for someone looking to improve form and increase their performance. It's another example of how practice makes perfect. So, if you squat is stuck, squat more.

The only drawback, besides fatigue, is that my strongman training is not going very well. After all that squatting I just don't have as much energy to put into event training as I do when I am fresh. I have considered doing events first and squats second, but I have a feeling that I would start skipping the squats. For now I guess it is just something I have to suck up during the experiment.

If any of you readers are trying this as well, or have thoughts on it, feel free to post below. For now, here are my workouts so far this week.

Monday
  • A1 Safety Bar Low Box Squat
    • worked up to a max single
    • dropped it down by 90lbs for 3 x 3
  • A2 Pull-Ups
    • 6 x 8, various grip
  • Atlas Stones
    • 285 x 3 x 1
    • 300 x 3 x 1
    • 285 x 1 x 3 (lap to extension and back, no touching the ground)
      • this really works the abs and upper back
Tuesday
  • A1 Front Squat with bands
    • worked up to a max single
      • no drop sets for reps as this is more of an upper body day
  • A2 T-Bar Row
    • 5 x 8
  • Axle Clean and Press
    • worked up to a max single
    • 80% x 6 x 1
      • I noticed my clean form is really rusty, I need to work this lift more often
  • Cable Curls and Dumbbell Tate Press
    • 4 x 8-10 to pump up the guns
Wednesday
  • A1 Back Squat, ass to grass of course
    • worked up to a max single
    • dropped it down by 90lbs for 3 x 3
  • A2 Pull-Ups
    • 6 x 8
  • Farmers Walks
    • 4 "light" walks with 235lbs per hand for 60" with a turn at 30"



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Reader Q&Q

By Nathan Donahue on Sunday, August 14, 2011 6:08 PM , 0 Comments

Hello,
Is a 25lb to heavy for a women? what sizes shoudl I have?

Linda

Thanks for the mail Linda. Having not seen you it is hard for me to say. My wife uses a 25lb kettlebell but she started a 6kg kettlebell and then worked her way up.

I would get a light one for overhead pressing and a heavier one for swings. Then transition to pressing the 25lb kettlebell.

Hope that helps,


Nathan

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The Daily Squat Challenge, 11 days deep

By Nathan Donahue 5:58 PM , 0 Comments

I have been chronically sore for several days now. Sometimes I catch my heart rate increasing while I am just sitting around doing nothing. Nevertheless the daily squat challenge must go on.

Today was day 11 of the challenge and once again to my surprise I broke another PR. I felt like crap warming up and was getting nervous just thinking about squatting. During my warm-up sets, my leg muscles felt that deep down soreness that usually only follows a tough workout. But once we got into the heavy sets I was feeling good and pushing solid weights with better form than ever.

Squatting every day is brutal to be sure, but it works.

Here is the workout I did today, hopefully it gives you some ideas.
    • joint circles, bar hang, hip flexor stretch and other boring stuff
    • empty barbell complex
  • Back Squat with flex bands
    • ass to grass as always
    • worked up to a max single of 405lbs plus bands
    • dropped it down to 3 x 3 with 315lbs plus bands
  • Yoke Walk
    • worked up to 600lbs yoke walk for 60" with a turn at 30" and no drops
  • Truck Pushing
    •  2 x max distance
The yoke walk is a brutal strongman event that involves walking with heavy weights that you are trying not to let swing and rip your spine from your back muscles. Yoke walking sucks but it makes you damn strong. If you don't have a yoke, I recommend farmers walks instead. Use dumbbells in a pinch.


Truck or prowler pushing builds your legs muscles and improves conditioning without the risk of injury.

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The Daily Squat, It's So Crazy It Just Might Work

By Nathan Donahue on Saturday, August 13, 2011 11:36 PM , 0 Comments

When I tell people that I am squatting seven days a week and going for a max single each time they think I am crazy. Honestly, it goes against everything I have learned about strength training. The problem it is, it is working.

Today is day 10 of the Daily Squat Challenge and it is going well. I just broke my front squat record despite every indication that I was going to suck ass. Basically I feel like a bag of shit until I am fully warmed up and well into my lighter sets. Once I get going though, my squat technique feels better than ever and the weights keep feeling lighter.

We will see what happens once I get deeper into this challenge but for now it sure is paying off. Here is the workout I did today:
  • Mobility Work
    • joint circles and other fun stuff
  • Dynamic Warm-Up
    • empty barbell complex
  • Front Squat, ass to ankles of course
    • 95 x 5, 135 x 5, 185 x 5, 225 x 5, 275 x 3, 315 x 1, 340 x 1 (PR), 275 x 3 x 3
  • Log Clean and Press (one clean and multiple presses)
    • 180 x 2, 200 x 2, 210 x 1, 220 x 1, 230 x 1, 240 x 3 x 1
    • 180 x 2 x 8
  • Dumbbell Rows
    • 120lbs x 10, 8, 6, 6
  • Cable Curls and Extensions
    • 3 x max reps to pump the guns
Now obviously a 340lbs front squat isn't going to set on the world on fire but at a bodyweight of 220lbs I think it is a good start. Pat Mendes, on the other hand, is. He squats twice a day six days a week and then "rests" on Sunday with only one squat session, plus a ton of Olympic lifting too.



www.kettlebellplanet.com

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The Daily Squat Challenge, 9 days Deep

By Nathan Donahue on Friday, August 12, 2011 9:58 PM , 0 Comments

I squat, because Conan would.

Today was day 9 of the Daily Squat Challenge. To re-cap, I am squatting to a one rep max every single day with no rest days as an experiment in mental toughness and physical resilience.

For the last few days I have been hungry and tired all the time. At the same time, my squat keeps going up and I have already noticed an increase in muscle mass. Specifically in my legs, surprise, surprise, and for some reason my arms.

Anyways, it is way too soon in this experiment to come to any conclusions other than squatting daily is not as fun as it sounds, and it doesn't sound fun at all.

Here is the workout I did today. Really short because the weekend is when I crank up the volume.
    • joint circles, hanging, etc
  • Dynamic Warm-Up
    • empty barbell complex which always consists of over head squats to loosen my hips and groin up
  • Safety Bar Box Squat
    • worked up to a max single
  • Keg Carries
    • for some good old GPP
The safety squat bar is a great tool. It is much more comfortable on your back, and the cambered bar will force your posterior chain to work harder.

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Make your own protein bar

By Nathan Donahue on Thursday, August 11, 2011 8:51 PM , 0 Comments

For those of you who don't know, I used to own a supplement store.

That's right, I used to sit in a store all day and listen to how scrawny 18 year olds didn't want to get "too big."

Now a lot of supplements are really good for your health and performance.

Personally I take protein powder, glutamine, apple cider vinegar and vitamin D.

One supplement I never liked is protein bars. They are generally useless and oftern quite unhealthy. Don't believe me? Just eat three of them in one sitting and tell me how you feel 20 minutes later....from the can.

Here is a pretty cool recipe to make your own protein bars at home. Keep in mind this is designed for endurance athletes, so you might want to change the protein to carb ratio.

Anybody else have a recipe they want to share?

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The Daily Squat Challenge, 8 days deep

By Nathan Donahue 8:38 PM , 0 Comments

You know life is good when Deadliest Warrior is back on TV. I mean what is better than watching weapons get tested on pig carcasses by uber-nerds?

That being said, sitting on the couch is for losers. If you want to be awesome you have to spend your time in the gym banging out squats and other man making lifts.

Speaking of squatting, the daily squat challenge continues despite my body's protests.

Let's review the rules:
  • Squat every workout
  • Work up to a max squat every workout
  • Squat every day, no rest days, none
  • If you can squat twice a day, do it
  • Squat, squat, squat
I am only 8 days into the daily squat challenge and surprisingly feel pretty good. My joints aren't hurting as much I thought they would. I am getting tired though, and all I crave is food and sleep.

But believe it or not, squatting has actually become easier! My form feels smoother and I am keeping a more upgright position. Also, I am not tightening up the way I thought I would. Hitting depth is no problem, even on warm-up sets.

The biggest challenge, and this surprised me, is that the squats feel pretty easy but the second drill is very tough to "get up" for. Maybe it is just conditioning, but I can have a great squat workout everytime and then I suck ass at the strongman drills.

Also, accessory work is a real challenge. Between fatigue and time I find it real easy to skip accessory work at the end.

Anyways, here are the workouts I did. Hopefully this gives you some ideas:

Aug 7
  • Mobility Work
    • joint circles and other boring stuff
  • Dynamic Warm-Up
    • empty barbell complex of pulls, rows, over head squats, etc
  • Back Squat with green flex bands
    • bands force you to explode the weight up
    • starting with just the bar and worked up to a max single by adding 50lbs each set
    • dropped the weight down by 65lbs and did 1 x 5
  • Pull-Ups
    • did a set of pull-ups between each set of squats
    • 265 x 3 x 1, 285 x 1, 1, 300 x 1
    • 265 x 1 x 4 (picked it up once and then extended it up four times without dropping it)
      • this really works the back, hamstrings and abs
Aug 8
  • Mobility Work
  • Dynamic Warm-Up
  • Box Squat
    • worked up to a max single
    • then dropped the weight and did 3 x 3
    • did a set of pull-ups between each set of squats
  • Tire Flip
    • 4 x 4 with a 700lbs tire
Aug 9
  • Mobility Work
  • Dynamic Warm-Up
  • Front Squat
    • Worked up to a max squat, failed, dropped the weight and smoked it, put the weight back up and got it after a massive fight
      • Sometimes you just have to get pissed off at yourself
    • 3 x 3 with 50lbs lesss
    • did a set of pull-ups between each set of squats
  •  Barbell Clean and Press
    • worked up to 225 x 2 then moved straight to heavy keg work
  • Keg Clean and Press
    • 5 x 1
Aug 10, by this workout fatigue has started setting into my entire body.
  • Mobility Work
  • Dynamic Warm-Up
  • Back Squat with green bands
    • worked up to a max single
    • dropped the weight by 50lbs and did 1 x 3
      • the plan was to do 3 x 3 but my legs were just fried
  • Pull-Ups
    • did a set of pull-ups between each set of squats
  • Fat Bar Deadlift
    • 3 x 3
  • Glute Ham Raise
    • 2 x 15
  • Reverse Hyper
    • 1 x 10
Aug 11, everthing kind of hurts, but surprisingly I feel pretty good once warmed-up
  • Mobility Work
  • Dynamic Warm-Up
  • Front Squat with green flex bands
    • worked up to a max single, which I missed!
      • I don't want to miss squats on a regular basis but it's hard to break records unless you risk failure
  • Pull-Ups
    • did a set of pull-ups between each set of squats
    • worked up to 235lbs per hand
      • I wanted to go heavier but ran out of time

Adding bands to your squats will help improve explosiveness by making the weight heavier at the top than the bottom. Add them sparringly, as they can burn you out faster than you think.

Is anybody else out there trying this crazy challenge out? 

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The Daily Squat, Front Squat, Log Press and a hint of Kettlebells

By Nathan Donahue on Saturday, August 6, 2011 1:03 PM , 0 Comments

I am only on day three of the Daily Squat Program. So far, so good. Although the real test hasn't even begun yet. My squat of choice today was the front squat, followed by some strongman practice.

One thing I have already noticed is that it is hard to "get up" for the next drill after banging out a tough squat session. I am hoping this passes as I get into better shape. The other option is to squat after a strongman event, but then I think I will miss more squat sessions.

Here is the training session for today. Feel free to substitute clean and press for the log pressing. And remember, front squats are ass to the grass!

AM
  • Mobility Work
  • Dynamic Warm-Up
    • empty bar complex
  • A1 Front Squat
    • worked up to a max single then dropped it down for a bit of volume
    • 6 x 8, various grips
    • worked up to a max single
    • then 5 x 1 at 80% 1RM
PM
  • A1 Push-ups
    • 4 x max reps
  • A2 Flex Band Rows
    • 4 x max reps
  • B1 2 Kettlebell Military Press
    • 4 x max reps
  • B2 2 Kettlebell Swing
    • 4 x max reps
  • 2 Kettlebell Rack Squat
    • 1 x max reps as finisher
Here is the best front squat video I have been able to find to demonstrate technique and hard core lifting.

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The Daily Squat

By Nathan Donahue on Friday, August 5, 2011 9:23 PM , 2 Comments


As some of you may know, I am a big fan of John Broz's work as a strength coach. One of his more controversial recommendations is that his lifters squat to a max single, or maybe triple, every time they train, which just happens to be everyday. Once they are proficient enough, they even regularly squat twice a day.

Now this concept of daily squatting flies in the face of everything you read in strength and conditioning, but Olympic lifters have been doing this for decades with great success. The frequency of grinding through squats builds tremendous power and work capacity.

It's just so crazy it just might work, right?

Well I am going to find out for myself. Yesterday I started my "daily squat" program for strongman training. Here is the template:

1. Squat Variation (back squat, front squat, box squat, etc)
2. Strongman Event (farmers walk, log press, etc)
3. Accessory Drill (anything goes)
4. Accessory Drill (anything goes)

On days I can't make it to the gym, I will do a kettlebell rack squats. I don't have a squat rack because I live in a condo.

Also, in the daily squat program there are no programmed "off" days. The closes I will come to a rest day is a kettlebell workout. The idea is to give myself as many opportunities to get strong as possible and force my body to adapt to the work load.

If you want to try this at home, here are the rules:
  1. Squat every day
  2. Squat every workout
  3. Never take a day off on purpose, and don't bitch out either
  4. Squat up to a max weight everytime
  5. Feel free to vary the types of squats, but squat
  6. Squat, squat and squat
  7. Try to walk for an hour a day to work the kinks out
You will either become He-Man or break down and become She-Ra. Either way, it is so crazy it just might work!

Here are my last two training sessions, to give some more insight.

Thursday
  • Back Squats with mini bands added to the bar
    • worked up to a max single
    • did a set between sets of squats
  • Barbell Clean and Press
    • 4 x 3 plus warm-up sets
  • Weighted Pull-ups
    • 4 x 3
  • Reverse Hypers
    • 1 x 20 to loosen up the back
Friday, usually an off day, but not anymore!
  • Safety Bar Box Squat
    • worked up to max single
  • Farmers Walk
    • worked up to 4 sets with a challenging but not crazy weight
  • Biceps Rows
    • 4 x 10
  • Dumbbell JM Press
    • 4 x 6
So there you have it. The Daily Squat has begun! If you want are crazy enough to join me on this journey into the depths of hell feel free to comment below. Now it's off to bed to start recovering for the next beating.

For some inspiration, here is a great article by Charles Poliquin on how to beef up your squat.

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Iron Links

By Nathan Donahue 9:04 PM , 0 Comments

It's not the weekend but I don't know when I will be planted in front of a laptop again so I thought I may as well share some iron-awesomeness with you guys.

First off is a video that literally blew my mind. Watch as Pat Mendes snatches 390lbs and clean and jerks 467lbs! I don't care if you are not an Olympic lifting fan, taking that kind of weight from the ground to over head is unreal!


If you are into powerlifting, or just trying to improve your squat, bench or deadlift, then read Dave Tate's Iron Evolution article on Westside Barbell and the importance of technique.

Trying to lose weight? Then check out Shelby Starnes Cardio Manifesto.

http://www.kettlebellplanet.com/

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Simple Kettlebell Workout

By Nathan Donahue 8:56 PM , 0 Comments

Work has been hectic since returning from vacation so I was relegated to staying home and playing with my bells instead of hitting the gym for the last few days.

Here is a simple kettlebell workout I did to get a quick workout in:

  • Mobility Work
    • joint circles and loosening up stuff
  • 2KB Complex, 4 rounds, max reps with good form per drill, quick rests between drills
    • Swing
    • Military Press
    • Rack Squat
    • Flex Band Curl (gotta pump up the guns!)
It's real simple but it will work pretty much the whole body and get your heart rate up. Feel free to swap or add some rows or chins to properly hit the back.




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