Deload Day
Walk (time) – 3 min. on Elliptical
Stretch (time) – 10 min
Hanging Leg Raise – Bodyweight x 15 reps x 3 sets
Archive for December, 2014
Book Review – Insane Training: Garage Training, Powerlifting, Bodybuilding, and all-Out Bad-Ass Workouts
Posted: December 1, 2014 in Product ReviewsTags: Book Review
Insane Training
Title: Insane Training: Garage Training, Powerlifting, Bodybuilding, and All-Out Bad-Ass Workouts
Published: October 2014, St. Martin’s Griffin books
Author: Matt Kroczaleski
-World champion/record holding powerlifting as well as a NPC bodybuilder. 220 lb class world record holder: 2552 lbs: 1003 lb squat, 738 lb bench, and 810 lb deadlift.
Main Theme: Discusses how to lift for maximum strength, use any equipment to train, push yourself to the limits, work through plateaus, and “become the ultimate INSANE TRAINING beast!” (back cover)
Content Summary: Explores the 3 main lifts, expands on more versatile equipment and training techniques, and includes many full length sample programs.
Content Analysis: This book is very organized and easy to read. Uses great wordage and not many editorial errors. It is full of great quotes such as the one on pg. 8
“…I’m referring not only to the correct use of form but also proper weight selection, intelligent programming, appropriate assistance exercises, and knowledge of how changes in technique affect both the primary muscles used and the amount of weight that can be moved.”
Many sample programs show the insane style of training. Discusses proper resistance band training in Chapter 5 more in-depth than other sources. Gives good PR for www.elitefts.com and www.mattkroc.com. Only 2 negative things. Some people could say (not this reviewer) is that the book contains too many programs and doesn’t focus enough on 1 or 2. This is Kroc’s style. Mix it up and train insane. But, the cover and title imply odd-shaped implement training and not much is said about this. I expected more on this end of things in addition to barbell and dumbbell training.
Conclusion: Overall I would highly recommend this book for intermediate to advanced athletes looking to better themselves with intense programming opportunities.
Deload Day
Leg Extension/Curl – 30% x 15 reps x 3 sets – 70 lbs
One Leg Calf Raise – 30% x 25 reps x 3 sets – 80 lbs
Due to Thanksgiving I had to rearrange some of my workouts. I did my Thursday workout on Sunday and missed my Friday and Saturday workout.
Repetition Deadlift
Repetition Deadlift – 80% x 10+ reps x 1 set – 365 lbs
Reverse Hyperextension – Bodyweight x 12 reps x 3 sets
Upright Row – 60% x 12 reps x 3 sets – 85 lbs
Barbell Pullover – 60% x 10 reps x 3 sets – 65 lbs
Dumbbell Bicep Curl – 60% x Fail x 3 sets – Alternating 30 lbs x 15 reps, Hammer 30 lbs x 15 reps, 30 lbs x 10 reps
Heavy Hammer Gym 