Perform a KB clean & press followed by a chin up and see how many sets you can get in 15 minutes.
Rest for 3 minutes and then perform a 1 arm snatch with a descending ladder of 10 reps each arm followed by 8 reps, 6 reps, 4 reps, and finally 2 reps.

This will give you a great workout in minimal time, which is what most people lack. Enjoy!

POST YOUR FAVORITE QUICKIE WORKOUT IN THE COMMENTS BELOW!

Click here to view the embedded video.

Meal 1:
9 whites (31.5P)
1 whole egg (6P, 4F)
1 cup Oats (10P,54C,6F)

Meal 2:
6oz. Chx Breast (39P,6C,3F)
2 slices Rye (6P,35C,0F)
Banana (26C)
2 Slices Tomato

Squat Workout
Week 1- 70%,80%,90%

1. Free Squat – 45×10, 135×5, 135×3, 185×3, 225×3, 280×3, 320×3, 360×4
(Based off 400)

2a. Barbell Step-Up
4 sets of 8-10 reps
2b. Bent Over DB Rows
4 sets of 8-10 reps

3a. Reverse Hypers
3 sets of 10-12 reps
3b. Turkish Get Up
3 sets of 6ea side

That’s it for today.  I have a bunch of things to get done and needed to put time into other things today.

Meal 3 – Post-Workout:
5oz. Chx Breast
1 cup Brown Rice (
1/2 cup Broccoli

Meal 4:
Full Strength MRP (40P,25C,5F)

Meal 5:
2 Scoops Whey (50P, 8C,6F)
2 TBSP Almond Butter (5P,7C,19F)

Meal 6:
4oz. Steak (34P,7F)
Asparagus

Daily Total: (285P, 202C, 78F) Calories = 2650

Do you want to get ready for the summer!

Have you ever looked beach ready before?

Do you want to?

Are you ready to get SHREDDED?

Well than follow me on my journey to my wedding date in June and join me in the Summer Shred Program!

I will be posting my training log as well as my food log on my blog regularly. You will leave your logs in the comment section and we will Get Shredded TOGETHER!

Tomorrow I will start posting my food intake and my training along with tons of videos on metabolic conditioning, intervals, meal prepping tips, among various motivation tools to keep us on the path of victory.

Here is your first motivational video to get you ready for the ride, you must have a sense of humor for this one. It is a great abdominal bracing exercise that will make you laugh.

Click here to view the embedded video.

Come on,  you have to laugh……life is short:)

Stayed tuned,  tomorrow it will be rocking over here at Hanley Strength.

Squats

Warm up: bar x5, 135x5x2, 185×3
Briefs : 250×1, 340×1, 390 x1, 430 x1, 480×1
Suit Straps Down: 505×1
Straps Up: 535×1, 585×1
Rev Band: 635×1

My opener will be a little bit lighter in this meet than last to reserve myself for my 2nd and 3rd attempt.  Overall I felt good yesterday and am looking forward to the meet.

Deadlifts:

135x2x2, 225×1, 315×1, 365×1, 405×1, 455×1, 495×1, 545×1
Most of these are done with my suit on which is not too ganster just to get a feel for the suit.  This is usually my strongest lift so I am happy with this.

After wards I performed some back raises for reps and some standing ab work for reps.

Here a video of my last couple squats and deadlifts:

Click here to view the embedded video.

DE Bench - 95 x 3 x 3, 115 x 3 x 6

*this was perform with a mini band doubled around the bar and band peg.  I use 3 different grips when doing speed bench.  Close grip, thumb from smooth and pinky on the ring are my grips and I do a set of each then repeat.

Accessory Work

1a. DB Bench Press – 50×6,65×3, 75×20, 75x 8,8,12 * couple extra reps this week.

2a. Fat Grip Pullups – BW x 8,8,8,8

2b. DB Power Cleans – 20×15,15,15

3a. Band Pushdowns – Monster mini x 25 x 3

3b. Iso-Hold DB Curls – 15 x 15ea. x 2

* This week I used the Tyler Grips which are fat rubber handles to put over the bar.

Cardio - I walked the treadmill for 30 minutes at an incline of 8 and a speed of 3.4,  I really do this to keep myself loose and get some recovery work for my hamstrings.

Post your Workout in the Comments Below!

1. Free Squat: barx10, 145×5, 195×5, 235×3, add briefs: 285×5, 325x5x2, 375×5

* this was performed to practice form more than anything else, I used the competition squat bar so the bar weighs 10lbs more therefore my numbers look a bit different. I also used my competition briefs which are metal ace briefs

2. SSB Reverse Lunge: bar x 10 each leg x 3 sets

* this was just to get some blood flow in my quads and some single leg work which I do less of during a competition cycle.

3a. GHR: BW x 10 x 3

3b. Fwd/Bwd Sled Drag: 3 Plates x 10 yds (2 laps) x 3

4a. Reverse Hypers: 200 x 12 x 3

4b. Pushups: BW x 20 x 3

4c. Seated Rev Grip Cable Row: 160 x 15 x 3

I did a little upper body to get some blood work in and break a little sweat.

Over all it was a really nice workout and I have been feeling really good. Looking forward to my meet in November.

Post your Workout in the Comments Below!

DE Bench - 95 x 3 x 6, 115 x 3 x 3

*this was perform with a mini band doubled around the bar and band peg.  I use 3 different grips when doing speed bench.  Close grip, thumb from smooth and pinky on the ring are my grips and I do a set of each then repeat.

Accessory Work

1a. DB Bench Press – 50×6,65×3, 75×17, 75x8x3

2a. Fat Grip Pullups – BW x 8,8,7,6

2b. DB Power Cleans – 20×15,15,12,12

3a. Band Pushdowns – Monster mini x 25 x 2

3b. Iso-Hold DB Curls – 15 x 12ea. x 2

Cardio - I walked the treadmill for 30 minutes at an incline of 8 and a speed of 3.3,  I really do this to keep myself loose and get some recovery work for my hamstrings.

Post your Workout in the Comments Below!

Sample Upper Body Workout

1. 1. Bench Press – work up to a 3 rep max
2. 2. Chain Suspended Rack Lockouts – 3-5 sets of 3-5 reps
3. 3A. Fat Grip Pull ups – 4 sets of 6-10 reps
4. 3B. DB Power Cleans – 4 sets of 10-15 reps
5. 4A. Incline DB Curls – 3 sets of 6-12 reps
6. 4B. KB Skull Crushers – 3 sets of 10-20 reps

This is a Quick AND effective way to train your upper body.

Feel free to post your comments below!

Joe Granick is the newest and youngest lifter of the crew at 18 years old and just to give you a summary of this kid:  HE BRINGS THE FIRE!!!  He had personal best in all 3 lifts as well as his total for the meet.  He squatted 405, benched 225, and deadlifted 430 for a total of 1070 in the 181 weight class.  Joe is very motivated and loves the sport of powerlifting.  He has lost a total of 40 pounds in the last couple years and has put on some quality muscle.  He is inspiring to watch.

Jim Lombardi is a business owner from Manalapan,NJ and has come out of retirement lifting in his 3rd meet since 1981.  Jim had a great day in the 242 weight class(by the skin of his teeth).   His lifts for the day were 440 for the squat,  350 bench and deadlifted 485.  Jim is 50 years young and is STRONG like BULL.  THis guy played some semi-pro ball back in the hayday.  It is a true pleasure having a blue collar old school lifter in the studio during the week.

Matt Nolan is a guest of The Training Studio form time to time and this kid is amazingly strong at his bodyweight.  He posted some pretty big numbers and had a excellent meet. Mat squatted 550, benched 350 and pulled 650 for an incredible total of 1550 in the 198 weight class.  Awesome job Matt.

It is a great experience to see people compete in events like powerlifting at all ages and levels.  Our crew has doen a trememndous job in staying focused and consistent in their training and we are proud to have them on the team.

WAY TO GO GUYS!!!

Click here to view the embedded video.