6/30 - wmup/stretch, jumps, bench, chins, pushups, back raise, hanging leg raise, situps, speed bag, stretch
6/29 - kb wmup/swings/getups, stretch, chins
6/28 - wmup/stretch, jumps, deadlifts, situps, back raise, pushdowns, db rows, stretch
6/27 - kb wmup/swings/getups, stretch
6/26 - wmup/stretch, jumps, press, weighted chins, dips, close grip chins, tricep pushups, situps, hip thrust, stretch
6/25 - stretch
6/24 - stretch
6/23 - wmup/stretch, jumps, power clean, squats, lunges, facepulls, pushdowns, speed bag, stretch
Do you need to condition? – JimWendler.com: "The short answer is yes. The “why” isn’t as simple. It is my belief that everyone needs three things in their training program regardless of who they are: strength training, flexibility/mobility and some kind of conditioning. These three things are needed regardless of your level, goal or sport. Many people will need more than these three things but these things are the minimum. Of course, the goals you have will determine which area will receive a great emphasis. But everyone from a competitive athlete to the sedentary commuter programmer needs to lift something relatively heavy, loosen their bodies and get out of breath. For most of us that aren’t high level competitive athletes and are just men trying to get as strong as we can, conditioning offers the following benefits: Improved health (these have been widely documented) – especially for those that have a history of heart disease or high blood pressure. Improved recovery from heavy lifting sessions. Improved sense of well-being. Improved recovery between sets. Ability to do better work in the weight room – aka not out of breath all the time and be able to complete your training without driving yourself into the ground every single day...
Our lives are easy – too easy physically. On the converse, our brains and emotions are constantly being challenged. The mental stress in our world is at an all-time high. What better way to relieve this stress than to break down our bodies and tap into a mindset that no longer gets challenged? ...I’m not asking everyone to run a marathon a day or push the Prowler every morning – what I’m asking people to do is to have the foresight to realize that conditioning is an essential part of training. Leaving something out, one of the three pillars, always leaves a gap. And the sooner you realize your gap, the better of your life will be. On all levels."
The Real Reason Everyone's Fat | T Nation: "Accusing other people for causing your circumstances only postpones the good stuff you could be enjoying. So personal responsibility is nonnegotiable. It's the first step. Then expect temptation and plan how you're going to beat it. Temptation is inescapable and everyone faces it. If you're still blaming your spouse for sabotaging you with tempting food, don't count on changing. We're all tempted by about the same shit; your challenges aren't special. And even if you're injured or ill, there's still a way to choose the best options within your given set of circumstances. Can't get support at home? Find it elsewhere, then be a role model for your family. It'll be a struggle, but it's supposed to be. Everyone experiences that. If you're not struggling, then you're probably not making progress. The struggle is what keeps you from getting weaker, fatter, less mobile, and more incompetent as the owner of your body. The blame-game won't make you any fitter or healthier. It's not working for the rest of the world, so don't expect it to work for you. The question is, are you going to fight your challenges or let them own you? The choice is yours. It always has been. It always will be...
You know that people who are out of shape could be making the best choices within their circumstances, no matter how unfortunate those circumstances are. And you know that "body acceptance" is a sham because their lives would be much easier if their frail frames and feeble joints weren't hauling around extra weight. You know they'd feel better about themselves, have more energy, move more freely, take fewer meds, sleep better, get out more, have fewer doctors' appointments, deal with less pain, have better sex, and (ironically) enjoy their food a lot more than they do now. There's a way to be both compassionate and honest. But by playing the sycophant you're encouraging people to be the victims rather than the masters of their circumstances. And I hope that people who are out of shape make the choices that prove you wrong. Because you see, if they can CHOOSE to get in better shape today, then they could've CHOSEN better behaviors in the first place that would have kept them from getting where they are now. There is a choice. Your patronizing pity is more insulting than the brutal honesty of someone who says, "You're fat and here's what you can do about it.""
Most people haven't been bitten by the fitness bug. They're not into lifting, nor do they go to the store thinking about macronutrients, ingredients, or overall nutritional value. That's fine. They're into what they're into. And they're often extremely smart people, which means that if they want to get stronger and leaner, they'll find ways. They can hire trainers, read books, do a bit of research, cook for themselves instead of eating out, imbibe a little less, sleep a little more, and plug into groups of people with similar challenges. Same with you. If you're overweight, don't let anyone tell you that you don't have a choice, or that you got this way and it was totally out of your control. Why? Because if you think like that, then you probably won't ever feel competent enough to take control, at least not long-term. If you don't care about strengthening your body or improving your health, that's your business. You will prioritize what's important to you. Just don't say the fitness industry failed you, or that diet books, food manufacturers, or your family is to blame for the repercussions you're facing now. It's your body and YOUR business, remember?
Everybody who's in shape fights for it in some way. It's not given to us. We all have personal disadvantages and challenges to overcome. So unless you're among the very few genetically gifted and environmentally blessed, you can't get lean without a struggle. You can't build muscle without a struggle. And you certainly won't maintain either without struggling in some way. On top of that, your struggles will change yearly, monthly, sometimes even daily. So once you overcome your initial challenges, you'll be faced with more. And they happen everywhere: under the barbell, at school, in the doctor's office, in the kitchen or the car, anywhere! Getting in shape isn't a thing that happens exclusively at the gym. It's what you do constantly with every choice you make."
