Teleos Training

Physical : 1. Back Squat 5/45% 5/60% 5/70% 5+/80% (10min) 2. Sumo Pick (Shin to Knee) 5/45% 5/60% 5/70% 5+/80% (10min) 3. Walking Lunge w/ Barbell on Back 20-20-20+ (8min) 4. Seated Band Curls 10-10-10+ (6min) 5. Slide Bord Adduction 10-10-10+ each leg (5min) 6. Plate Bridges w/ Feet on 12″ Box 10-10-10+ (5min) 7. Hyper Extension 12-12-12+ (5min) Mental : none Spiritual : none

Physical : Jobes  2-3×15-20ea (8min) 1. Bench Press 5/45% 5/60% 5/70% 5+/80% (10min) 2. Bench Row 5/45% 5/60% 5/70% 5+/80% (10min) 3. Dips 4xAMAP (8min) 4. Chin Ups 4xAMAP (8min) 5. Barbell Floor Skull Crusher 10-10-10+ each arm (5min) 6. Barbell Reverse Curls 10-10-10+ (5min) Total Time = 66min / 1.1hrs Mental : 20 min. lying breathing meditation Spiritual : Read Prov Ch 23

Physical: Rest Mental: none Spiritual: none

Physical: Rest Mental: none Spiritual: none

Physical: 1. Box Squats w/ Chain (60 to 120lbs of chain) 5/45% 4/65% 3/80% 3-4×1-2/92.5% (30min) 2. Band Sumo DeadLift 5/45% 4/65% 3/80% 3-4×1-2/92.5% (30min) - 5 Sets (#3 & 4 / AHAP) (10min) 3. Lateral Barbell Squat 5ea 4. 1x 2 Box Jumps Up (Don’t open hip) + 3 Box Jumps Over + 5 Quick Bounds 5. RDL+Zercher Squat 1+3-1+3-1+3-1+3-1+3 (15min) 6. Weighted Full GHD (Use plate) 5-5-5-5-5 (10min) 7. Stretch (12min) Total Time = 107min / 1.8hrs Mental: none Spiritual: none

Physical: Jobes 4×10-12ea 1. 2″ Bord Press 5/45% 4/65% 3/80% 3-4×1-2/92.5% 2. Band (Resisted) Wide Grip Pull Up 5/45% 4/65% 3/80% 3-4×1-2/92.5% 3. Narrow Grip Bench Press 3-3-3-3-3 4. Reverse Grip Bent Over Row 3-3-3-3-3 5. Pull Over 3-3-3-3-3 Mental: 20 min. breathing meditation Spiritual: Read Prov. Ch 19 To me, the heart of it all; Prov 19:20 20 Hear counsel, receive instruction, and accept correction, that you may be wise in the time to come. AMP

Rest

Physical: 1. Back Squat 8/55% 8/65% 8+/75% 2. Clean Pull from Blocks (Mid-Thigh) 8/55% 8/65% 8+/75% 3. Walking Lunge w/ Barbell on Back 20-20-20+ 4. GH Rise 10-10-10+ 5. Standing Band Adduction 10-10-10+ each leg 6. Barbell Bridges 10-10-10+ 7. Reverse Hyper Extension 12-12-12+ Mental: none Spiritual: none

Physical: Jobes  3×10-15ea 1. Press 8/55% 8/65% 8+/75% 2. Bent Over Row 8/55% 8/65% 8+/75% 3. Dips 3xAMAP 4. Chin Ups 3xAMAP 5. 1 Arm Band Kick Back 10-10-10+ each arm 6. Dumbbell Rotational Curls 10-10-10+ Mental: none Spritual: none

Physical: Rest Mental: none Spiritual: Read Prov. Ch 15

Rest day

Physical : 1. Box Squats w/ Chain (60 to 120lbs of chain) 5/45% 4/65% 3/80% 2-3×1-3/90% 2. Band Sumo DeadLift 5/45% 4/65% 3/80% 2-3×1-3/90% 3. High Box Barbell Step Up 5-5-5-5-5ea 4. Dumbbell Single Leg RDL’s 5-5-5-5-5ea 5. 2 Box Jumps Up (Don’t open hip) + 3 Box Jumps Over + 5 Quick Bounds 1-1-1-1-1 6. Weighted Full GHD (Use plate) 5-5-5-5-5 Mental : 15 min. wisdom (guided from USCD) Spiritual : Read Prov. Ch 13 

Physical : Jobes  3×10-15ea  1. Bench Press w/ Chain (60 to 120lbs of chain) 5/45% 4/65% 3/80% 2-3×1-3/90% 2. Band (Resisted) Pull Up 5/45% 4/65% 3/80% 2-3×1-3/90% 3. Barbell Skull Crusher 5-5-5-5-5 4. 1 Arm Row 5-5-5-5-5ea 5. Pull Over 5-5-5-5-5 Mental : 20 min. seated meditation Spiritual : Read Prov. CH 12 This first verse summed it up for me. Prov 12:1 WHOEVER LOVES instruction and correction loves knowledge, but he who hates reproof is like a brute beast, stupid and indiscriminating. AMP In the most basic terms, wisdom is the ability to humble yourself and fear the LORD God. The key concept in humility is to accept correction. The key concept in fearing the LORD is don't do something to upset Him, He's active, He will punish sin.  Simple is not easy though. 

No post today. Rest day across the board.

Physical: 1. Pin DeadLift (Mid-Thigh to Lock Out) 10-8-6-4-2-2-2-2-2/AHAP 2. Back Squats w/ Chains @ (M=160lbs, W=120lbs) 10×3/60% of 1RM Back Squat, rest 20 sec between sets. -3 Sets 3. Lateral Squat 12ea 4. Swiss Ball Leg Curls 12 5. Reverse Leg Swings w/ Band 12 -3 Sets 6. Single Leg Box Squat 10ea 7. Single Leg RDL’s 10ea 8. Swings 10 Mental: 20 min. Seated meditation -I've been doing these "unguided," but if there is anyone that might be reading this that wants to start a little slower, here is a link to the UC San Diego center for Mindfulness. These are free downloads.  Spiritual: Today being the 9th, I read through Proverbs Ch.9, the micro section that stuck out to me was 7-10. Here is a copy from the Amplified version of the bible in Biblesoft. Prov 9:7-10 7 He who rebukes a scorner heaps upon himself abuse, and he who reproves a wicked man gets for himself bruises. 8 Reprove not a scorner, lest he hate you; reprove a wise man, and he will love...

Physical : Warm-up: Foam roll, dynamic, mobility wall corner stretch (pec minor release/mid trap activation) Jobes  10-15ea 2x (I switch circuits each week and I cut out internal rotation exercises) "prayer stretches" - Pec minor mobility on foam roller - I also include these between sets when I bench press, it seems to help keep my bar path smooth and in it's groove. Workout: 1. Press 5xAMAP/50% of BW (15min) 2. Ring Rows w/feet on box 5×AMAP (15min) 3 Sets 3. Push Ups w/feet on box 10x 4. Chin Ups 10x 5. Dumbbell Pull Over 10x 3 Sets 6. Straight Arm Lat Pull Down 12x 7. Dumbbell Incline Fly’s (Do it on flat bench.) 12x 3 Sets 8. Dumbbell Rotation Curls 12x 9. Standing Dumbbell Skull Crusher 12x Mental : 20 min. seated-breathing-meditation Spiritual : Proverbs Ch8. This section caught my attention. Prov 8:17-21 17 I love those who love me, and those who seek me early and diligently shall find me. [1 Sam 2:30; Ps 91:14; John 14:21; ...

Physical:  Warm Up: SMR, mobility, dynamic IT Band release with baseball quad set 2x10 wall squat 3x 50m Sled drag with 45# Then: 1. Front Squat 10-8-6-5-4-3-2-1-*1-*1/As Heavy As Possible (ASHAP) *Do not miss! 2. Clean Pull 10×2/60% of 1RM Deadlift one rep every 3 sec & rest 20 sec between sets. Drop it at the top. 3 Sets of: 3. Barbell Split Squat 12ea 4. Air Box Squat (2″ bellow parallel) + Box Jump Over (12-32″) 3×1+1 3 Sets of: 5. Single Leg Squat 6ea 6. Seated Good Mornings 10 7. Leg Swings 10 8. Stretch (6-12min) Mental/Spiritual: 20 min. breathing meditation Notes: I decided to change the blog to be a blog of what I actually do on a daily basis. In the past it was more idealistic and I was not really that motivated to keep it up. The physical programming is from Maxfitusa.com Max consults me on my programming for powerlifting. The mental/ spiritual  is still from Mindful Meditation and  primarily  from the Bible ...