I love to use this exercise as one of my assistance exercises in an upper body day. I also use it on a recovery day to increase blood flow to the chest and shoulder region. I will perform blast strap push ups after my bench workout or after a military press workout to add much needed volume to my workout. What I like to do is combine it with a pulling movement and perform each back to back for 3 to 4 sets.

This exercise puts a great amount of added stress to your stabilizers in your shoulder since the straps are not stationary and they move freely causing your shoulders to create the stability in order to perform the exercise. By doing so the body also recruits the abdominal region to help the shoulder stabilizers to hold still. This puts much needed added stress to the core muscles which in turn will create a healthier mid-section. This is a great variation to the push up and should be included in any advanced training program.

Tip of the Day: Instead of doing the normal dumbbell bench press or incline bench press after your bench press training, try throwing the blast strap push up into the routine for a few weeks. It will get you off your back and in a position that stresses your abs as well as pumps some volume into your chest region.

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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

When it comes to the type of workout you should do, most people get it all backwards.  How bout this statement, “I heard I should lose some weight first before I start to workout with weights.”  What kind of crap is that?  I have never heard something more outrageously ridiculous as this one and yet I have heard this a thousand times from prospective clients at our facility.  People have   this fitness thing all backwards when it comes to losing bodyfat.  Weight training is THE #1 soultion for losing bodyfat.  Here are a few reasons why you should choose weight train as your first priority:

1. It increases your testosterone and growth-hormone levels better than any other form of training so you can quickly gain strength and muscle, even after a hiatus from exercise.

2. Weight training improves the strength of your ligaments and tendons, if the exercises are done in full range of motion.  This will decrease the chance of any overuse injuries as your training intensifies.

3. It boosts your metabolic rate because of the high caloric expenditure of multi-joint movements, as well as from the resulting increase in lean muscle you will experience after a few weeks to months of regular exercise.

So when you go to the gym tomorrow please do not jump on the treadmill or elliptical and do an hour of cardio as your first workout back.  Here is what I suggest you do:

1. Sign up for my newsletter and grab your gift which gives you the 10 Top Muscle Building Exercises

2. Head over to the dumbbells and grab a pair and get to work!

3. After your workout jump back over to this blog and post your workout for the day.  I will critic it for you and give you some feedback regarding your workouts.

Have a Great Workout!

Mike

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!

Box Squat w/chains – 135 x 3,

add chains (3) – 185×3, 225 x3

add briefs         – 275x2x2, 315x2x2, 365x2x2, 405x1x2

*this was performed using a foam box,  we usually use this on the first week of our 4 week cycle, then switch to a hard box for a heavy single with suit bottoms on, then we deload with straight weight and then take a full competition suit squat.

Sumo Deadlift w/bands – 225x1x2, 255x1x3, 275x1x3, 295×1, 315×1

* this was performed on a sumo base jumpstrecth platform using mini bands doubled up.

Accessory Work:

1A. Back Raise – 25 lbs. x 15-20 x 4

1B. Standing Abs – 100 lbs. x 12-15 x 4

I had a heavy suit last sunday so I kept it fairly light today.  After this session I usually go home and do some sort of light activity like taking a bike ride or walking Harley with Juliet Deane.

Post comments on What Your Workout was Today!

A typical lower body workout for us may look something like this:

1. Deadlift off 4 mats – work up to a 3RM
2. Sled Drags – Down & Back x 2 trips x 3 sets
3. GHR – 3-4 sets of 8-12
4. Back Extension -  3-4 sets of 8-12 reps
5. Hanging Leg Lifts – 3-4 sets of 8-12 reps

Please feel free to comment questions below!

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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!!!

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