Heavy bench and band accessories

I completed all my lifts with no problem are all. I opened up the day doing light dumbbell bench for 100 reps used 40s for 4 sets of 25 just to get the blood moving. I then hit the 5x2 with 270 I moved on to some lat pull downs with a green and blue band for 3 sets of 25... I then did 3 sets of 25 on one arm tricep extensions with the green band. I ended the day with band side laterals with a red band for 3 sets of 15... really burns the shoulders up. I decided to do all these band exercises because of the heavy pressing so I am going to take that kind of a approach on heavy days... and on light days i will add in more aggressive accessory movements.

New plyometric work. And SOOOOOOORE body

I decided I was going to through some Plyometrics into my training. Courtesy of Chad Wesley Smith of Juggernaut Training Systems. I am going to see if these actually help make my squat more explosive. I did weighted box jumps onto a 12" box just to get started I used 25lb dumbbells. I then did depth jumps from the same 12 inch box (these are brutal on the CNS)

This morning I am Destroyed. My body hated those plyos but I know that its just my body responding to the stresses of all the jumping. I am excited to see exactly how these improves my performance on the platform.

Today however is Heavy bench day and I will be doing 270 for 5x2 which should be fairly easy for me. I then will do some close grip with for 3x3 with 270 also. I will do some lat pull downs with bands and finish off with a tricep movement that I have not decided what that will be.

I will post later on today describing how the work out goes.

Remember to check out my shirts @ www.untamedstrength.spreadshirt.com

Rep bench

Today is rep bench day going to be doing 240 for 3 sets of 8 which should be super easy.. going to round off the day with close grip bench for 2 sets of 5 with 255 and then some lat pulldowns with bands and then finish the whole deal off with some tricep press downs and bicep curls!

easy squats and back work

completed my squats today with serious ease... worked on descending a little faster then usual and I must say I respond well to that. I moved on to pendlay rows just to feel it out and i did 315 for 3 sets of 3 with good explosion. I am happy that everything is starting to get back on track here! Eating clean and staying strong thats the goal from here on out!

new training cycle starts today

Not sure how many of you actually follow my blog posts but I am going to be starting a new cycle of the cube. I am going to be squatting twice aweek instead of deadlift at this point. My back is not ready to take extreme loads yet and i know for a fact squats make everything stronger anyways. I will just do back accessories on one of the squat days... Anyways Today is Heavy day so ill be doing 420 for 5x2 on the squat. Moving to some pendlay rows, shrugs, lat pulldown, and some grenade curls!

More than just physical!

strength

introduction

strength is a a very loaded term. everyone thinks when your mention the word strong you think of a guy benching 3 plates a side or a guy deadlifting a ridiculous amount of weight. These acts in themselves seem taboo to 90% of the world's population. As a matter of fact if any one decided to show some type of strength in their life everyone looks in disgust because they're not going along with the status quo.

Strength is not about the body purely, it's about a multitude of character traits a human being can display from mental, spiritual, physical, and downright instinct. There is this new concept that has been growing like wild fire this concept of being alpha meaning being someone others follow, being a leader. and the opposite concept of being a beta or in other words someone who is a follower or "weaker". I am not going to argue that there are alot of "beta" people in our society, but I am a true believer that this is only because they wish to stay beta.

Let me explain, I believe that alpha males or females are always going to remain that however I'm a firm believer that even alpha's have to be beta in order to grow.  My point is everyone is a alpha at something, everyone has a passion and with that passion comes strength, strength in knowledge. Never stop learning.  and never stop growing. This is going to be a simple guide to finding whatever makes you the strongest person you can become.

Mental

A strong mind is the key to a strong body. Being mentally prepared for whatever you tackling can be a monumental task. Here are some suggestions to make your mind sharp.

·         study: become a master o your trade read books on whatever it is your passionate about. it will build a extreme confidence in your abilities.

·         positivity is king. Disregard as much negativity in your life as possible. Surround yourself with positive and all that will come will be positive

·         Allow discomfortable situations make you grow: Dont freak out when confronted with a situation that you are not used to. Keep a level head and learn from it. You never grow from staying in the comfort zone. Take on new things!

Spiritual

Having a soul and being spiritual does not mean you have to believe in a higher being. Everyone has their own beliefs and I'm not here to push one or the other. Facts are something started this world we live in wither you believe in science and evolution or you believe in your religions god. Being spiritual is being at peace with yourself and the world you're in. Here are some tips to help you on your journey:

·         Take comfort in what you believe.

·         Stand up for your core values and beliefs and never waiver from it.

·         meditate: Find whatever style of meditation that effects you and go with it. embrace it. I'm positive that you will become a more well rounded person for doing so. I suggest Binaural beat meditation.

·         practice your faith, pray, or study what your believe in

Physical

·         find a type of exercise that you love to do

·         move around, sitting is death.

·         make yourself as strong as you can be inside the weight room or even outside. Again do things that make you uncomfortable. it's how your body grows!

Instincts

·         strength coming from the heart and without thought. (when a mom lifts a car to save her baby)

·         The mind is a powerful thing however it can be a burden at the same time. it causes us to think so much about situations causing doubt and when your living life there is no room for doubt.

·         when training and doing things in your life try to do it with a empty head. The body is only as strong as the mind lets it be and what the body can do with its instincts is incredible compared to its imprisoned  state.

Conclusion

Being strong is a loaded term, everyone is strong in their own way. Mental, Spiritual, Physical, instinctual. The goal in life is to become the best you can be in all 4 of these categories. Its ok to be a "beta" in a area just know your definitely a "ALPHA" in another area. Learn from people as much as you teach to people and practise all your beliefs and values and you will succeed in whatever avenue of life you decide to take. Remember weakness is a choice... choose strength!

Return or untamed strength.... again

Hello everyone. I am back on blogger after spending time building my business up and getting things straightened away.  Here are some updates... Moved into a small personal training with my old friend from highschool, Matthew Townson of Townson Fitness (www.townsonfitness.com) We are coaching Powerlifters and creating some of the strongest athletes in Toronto as i speak.

I suffered a back injury in march and am now back to squatting 500 for reps once again so now its time to stop playing games and get back to the 600 mark and rid of all my injuries. I learned the hard way unfortunately.

I am not a certified specialist in strength and conditioning through the ISSA which is exciting and looking to continue my education. I am also now offering Online Coaching services at competitive rates from Strength building to weight loss. Contact me at justinburns6660@gmail.com Also changed my logo and updated my Shirt shop. Everyone check it out at www.untamedstrength.spreadshirt.com Grab a shirt or 10 haha

I am going to do my best to keep this blog updated everyday!

Thanks for all that read!