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http://bediesel.com/project-uplift/
New conditioning article on the website. Don’t worry. I’m writing about other stuff too, I just figured this would be a good place to start. #pt #amcrew #tacticalathlete #nodaysoff #mobility #rehabthroughfitness #squateveryday #gpp #bediesel #projectuplift #iwikua #makanatrainingcenters #strengthandconditioning #iam1stphorm #ssgmat

We strive to spread awareness for this epidemic.. we need to standby our soliders/sailors/marines. We will keep you on the right path. Rehab through fitness!💪✌
🚨Wanna learn more about our mission head over to www.foundation.militarymuscleinc.com 🚨
🔥Grab your military muscle gear at www.militarymuscleinc.com 🔥
#militarymusclefoundation #veterans4veterans #veteranssuicideawareness #ptsdawareness #neverfightalone #supportmilitarymuscle #neversettle #gainsville #rehabthroughfitness #striveforgreatness #bodybuilding #fitness #armedforces #feedmefightme
#eatmancakes #proyotreats @supportmilitarymuscle

Todays warmups. Started with toes to bar for some shoulder traction and added banded overhead pull aparts and light kettlebell bottoms up presses for the Rotator cuffs. #preptpt #warmups #resistancebands #midlinestability #mobility #posteriorchain #prehab #shoulderhealth #rehabthroughfitness #kettlebells #strengthandconditioning #gpp #kauailife #waimea #iwikua #makanatrainingcenters #tacticalathlete #bediesel #projectuplift

When you are forced to wear name tags at work 🤣🤣🤣🤣#notreally #thisismynewname #iselfidentifyasgeraldine

MOST RECENT

http://bediesel.com/project-uplift/
New conditioning article on the website. Don’t worry. I’m writing about other stuff too, I just figured this would be a good place to start. #pt #amcrew #tacticalathlete #nodaysoff #mobility #rehabthroughfitness #squateveryday #gpp #bediesel #projectuplift #iwikua #makanatrainingcenters #strengthandconditioning #iam1stphorm #ssgmat

Easy day today. 50 toes to bar, 1 min quadruplexing each side then 5x10 28kg (62lb) goblet squat superset with 5x15 pushups. Then for conditioning I kicked the rest intervals to 14 and the work to 17. Basically 4x(10 min lvl 14 / 5 min lvl 17) for 60 total minutes. Cracking 400 floors and 1100 kcal makes this a post-Infantry conditioning PR. Week 8’s starting strong at 19lbs and 5-6% BF reduction with increases in either strength and/or volume on all lifts. #pt #amcrew #deloadday #gobletsquats #pushups #kettlebells #calisthenics #midlinestability #mobility #rehabthroughfitness #strengthandconditioning #gpp #kauailife #iwikua #makanatrainingcenters #bediesel #projectuplift #tacticalathlete #squateveryday #week8 #nodaysoff #iam1stphorm

After conditioning I banged out a quick 4 exercises to move some blood into my trouble areas. First a 5x10 to pump up my chest, a 5x15 of facepull for some external shoulder rotation, 5x15 seated hamstring curls to take the click out of my knees and 5x15 pushdowns to put some blood in my old elbows. #pt #amcrew #accessories #cableflyes #facepulls #hamstringcurl #posteriorchain #rotatorcuffhealth #triceppushdowns #gpp #mobility #shoulderhealth #rehabthroughfitness #strengthandconditioning #kauailife #iwikua #makanatrainingcenters #tacticalathlete #bediesel #projectuplift #nodaysoff

After playing with gymnastics, for my squat today I did 10 doubles of 185 on front squats with 60-90 between sets. Not an exact rest period, just enough to do 2 or 3 sets each song. Then I moved on to a 5x7 of bent rows followed by a 5x15 of barbell shrugs both with 185 for some light pulling volume. I've kinda been neglecting my back in favor of squats and presses which is no bueno in terms of balance and long term helath and performance. Then before conditioning I banged out a 1 min max reps pushups. Stairstepper today was same as yesterday with 6x(5min lvl13/5min lvl16). Interesting thing is that the preceding weight training makes the same conditioning protocol feel entirely different. Yesterday I was gassed afterwards. Today it just felt like I was sweating a lot so I decided to do some accessories afterwards. #pt #amcrew #squateveryday #frontsquats #bentrows #barbellshrugged #calisthenics #pushups #gpp #mobility #shoulderhealth #rehabthroughfitness #strengthandconditioning #kauailife #iwikua #makanatrainingcenters #tacticalathlete #bediesel #projectuplift #nodaysoff

Day 45. 17lbs down, its time to stop being a fat kid and work on some athletic stuff. 50 toes to bar and an abbreviated warmup, then 5 rounds of >10 sec free handstand hold. The Timer starts when I stop stumbling around. I did 5 rounds. These are the first and last of them. Wow, these really highlight some shoulder imbalances I need to work on moving ahead. #pt #amcrew #warmups #midlinestability #shoulderhealth #rehabthroughfitness #calisthenics #handstandholds #gpp #mobility #strengthandconditioning #kauailife #iwikua #makanatrainingcenters #tacticalathlete #bediesel #projectuplift #isometricstrength #squateveryday

Finished the day with the stairstepper as usual but with more high intensity intervals since I took it easy on squats. 6x(5 minutes lvl 13 / 5 minutes lvl 16). Conditioning and lifting intensity I try to program inversely so when one is high, the other is low and they cross over about twice a week so it’s a lot of training volume but sustainable. Accessory work included high rep seated hamstring curls and cable rope facepulls. These are my 2 favorite things to do every day if at all possible. By the second set in, all my knee and shoulder pain magically disappears. I want to bulletproof my knees and shoulders before moving on to some more challenging weights on squats and presses. #pt #amcrew #fastedcardio #hamstrings #facepulls #accessorymovements #bulletproofshoulders #prehab #rehabthroughfitness #externalrotation #posteriorchain #squateveryday #gpp #strengthandconditioning #kauailife #iwikua #makanatrainingcenters #nodaysoff #tacticalathlete #bediesel #projectuplift

Working sets. Approaching week 8 I’m feeling pretty beat up so I took it easy on load and volume today. Worked Incline dumbbell presses with 70s superset with 55lb double kettlebell front squats to give my spine a little break. I did a 5x5 of both, with as much rest was needed to do all sets unbroken, over a minute but less than 2. Conditioning and some accessories are gonna be at MTC. #pt #amcrew #dumbbells #kettlebells #mobility #frontsquats #inclinepress #shoulderhealth #rehabthroughfitness #gpp #strengthandconditioning #kauailife #iwikua #makanatrainingcenters #tacticalathlete #bediesel #projectuplift #squateveryday

Todays warmups. Started with toes to bar for some shoulder traction and added banded overhead pull aparts and light kettlebell bottoms up presses for the Rotator cuffs. #preptpt #warmups #resistancebands #midlinestability #mobility #posteriorchain #prehab #shoulderhealth #rehabthroughfitness #kettlebells #strengthandconditioning #gpp #kauailife #waimea #iwikua #makanatrainingcenters #tacticalathlete #bediesel #projectuplift

Finished up at MTC with some much needed accessory work for the hamstrings and external rotators. 5x20 or seated hamstring curls followed by 5x15 cable rope facepulls. Conditioning was an easy 60 minutes of 10 min lvl13 / 5 min lvl 16. As my BW continues to decrease it’s becoming increasingly difficult to crack 1000kcal on this thing. #pt #amcrew #accessorymovements #hamstrings #rotatorcuff #prehab #rehabthroughfitness #mobility #gpp #strengthandconditioning #kauailife #iwikua #makanatrainingcenters #tacticalathlete #bediesel #projectuplift

Pre PT PT. 5x1 ascending. 185 and 225 60-90 sec rest each set then 245 and 275 90-120 sec each set. 20 singles total. Making sure last week wasn’t a fluke since I’m a few pounds lighter. Then a quickie 5 minute EMOM of a 315 deadlift and 15 push-ups. Then before heading to the MTC, I pulled it all apart with a quick 5x10 of toes to bar. #pt #5amcrew #squateveryday #posteriorchain #deadlifts #barbells #calisthenics #midlinestability #rehabthroughfitness #mobility #gpp #strengthandconditioning #kauailife #waimea #iwikua #makanatrainingcenters #tacticalathlete #nodaysoff #bediesel #projectuplift

Before even doing an air squat, my warm up ritual includes 2 minutes in my fabricated belt squat, a minute of good mornings with the medium green band, a minute of the “quadruplex” on each side and a minute of side stepping with the light red band in an “X” formation. #warmups #pt #5amcrew #prehab #rehabthroughfitness #resistancebands #birddogs #beltsquatwalks #goodmornings #posteriorchain #gpp #strengthandconditioning #mobility #kauailife #waimea #tacticalathlete #iwikua #makanatrainingcenters #nodaysoff #squateveryday #bediesel #projectuplift

Beginning of week 7. Another deload today with a bit of training for sport. After a brief warm-up, I did 15 sets of triples with 185 and 60-90 sec rest between each set. It took 18 and change to burn through all 15 so not quite an EMOM. This kind of sub-maximal repeatability lends itself to things like running multiple plays in ball sports, running sets if you're a BBoy or doing IMTs as an Infantryman. Plus, it's a great way to shoehorn in extra conditioning if you hate doing standard "cardio" stuff. I put the first and last sets on this clip. Next we're 50 toes to bar followed by 1 minute of pushups. Kind of a 1/2 APFT event to get some blood in the shoulders. Finally for conditioning, the usual hour on the stairstepper, with the 4x(10min lvl13 / 5min lvl 16)=60min and 1000+ kcal as the new standard for an "easy" day of work. To quote #pumpingiron "It's getting closer." Btw, I only didn't squat 4 days in 6 weeks 2 of which were Anya being born so I think we can call it every day from here on out 😁#pt #squateveryday #nodaysoff #week7day1 #deload #practice #repeatability #midlinestability #calisthenics #mobility #shoulderhealth #rehabthroughfitness #gpp #kauailife #strengthandconditioning #makanatrainingcenters #iwikua #tacticalathlete #youtube/bediesel #projectupliftcomingsoon

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