Training: Started tactical barbells operator template. Squat 405x5x3, Bench 260x5x3, Clean and press 185x3x3, pull ups bw x 5×9. Felt ok. I did like that the workouts were quick. Runs: 3 runs – all just LSS for 30 minutes. Wanted to ease into the new program and restart more consistent running. When the base isContinue reading “Training Log 7.30.23”
Author Archives: DF
Training Log 7.22.23
Training: Week 3 A2S 1.0. I haven’t done a good job the past couple weeks updating. Training has been consistent, but as documented in the stress section, things come up. Squat was 430×8, 405×8, 375×18. Bench 280×8, 260×8, 240×15. Rack pull was 545×5,3×3. OHP was 185×8, 175×8, 160×16. BJJ: Trained 3x this week. Back wasContinue reading “Training Log 7.22.23”
20 Years of Strength
I started my lifting journey after I got bullied on the court playing basketball. I didn’t like getting pushed around. If I could put on muscle, then I could prevent this from happening again. The only lifts I knew were push ups, dumbbell curls and overhead press. So I did a lot of reps ofContinue reading “20 Years of Strength”
Training Log 7.2.23
Training: Finished week 4 of Average to Savage 2.0 and the app I was using shut down. It was a little bit annoying because I planned on running this program for the next 12 weeks. As this was unexpected I just transitioned to A2S 1.0 until I get a little time to think. To fillContinue reading “Training Log 7.2.23”
Training Log 6.18.23
Training: Day 1: Pause Squats 265x6x4, 265×12. Bench 280x4x3, 280×10. RDL 225x6x4, 225×15Day 2: Push Press 195x3x4, 195×5. Squat 460x3x4, 460×4. CGBP 245x5x4, 245×10Day 3: Sumo DL 485x3x5. DB OHP 70x5x6, 70×10. Front squat 230x5x4, 230×15Training overall was ok. I continue to have time limits so I just do a rep set at the end.Continue reading “Training Log 6.18.23”
Training Log 6.11.23
Training: Average to Savage 2.0 – week 2. Timing is kind of off on this because I started on a Thursday. Day 1: Push press 185x4x5,7×1. Squat 430x4x4, 7×1. CGBP 225x6x5, 10×1Day 2: Sumo DL 465x4x4, DB OHP 55x7x8, 15×1, Front squat 225x6x4, 15×1 BJJ: 3 sessions this past week. Still feel like this couldContinue reading “Training Log 6.11.23”
Training Log 6.4.23
I’ve been having a little bit of a training and education crisis which is normal. I started off thinking I was going to do the base building program from tactical barbell, then I went to the strength and 5k template, and I’ve settled for now on doing Average to Savage 2.0 mixed with the conditioningContinue reading “Training Log 6.4.23”
RR – 4 Pillars of Exercise
There is no perfect exercise or activity. If you’ve been involved in athletics for any duration of time, you’ve likely run into overuse or traumatic injuries. Cross training is imperative for health and we should look at our exercise programing to include each of the pillars. Exercise has four pillars – strength, cardiovascular fitness, mobility,Continue reading “RR – 4 Pillars of Exercise”
Orthobiologics
Orthobiologics are an evolving field in musculoskeletal care, as well as aesthetics. Leaders in the field hope it transforms orthopedic interventions to being less invasive with a shorter recovery time. The field stems around using autologous products (derived from your own body) to promote healing. I’ve found that the more a patient moves after aContinue reading “Orthobiologics”
Training Log 5.21.23
It’s been an interesting shift with training. Life is crazy right now and I’m thankful that I have a consistent training program. The thing that’s helped me more than anything is making a decision on the next program prior to completing the previous one. I still think I would ultimately like to get to theContinue reading “Training Log 5.21.23”
Seeking Progress 