I am excited to announce by popular request that my wife, Emme Moore, will now be logging her workouts on the site. I have been her coach for a few years now and she is pretty impressive (strong and sexy!). Many women have requested to see how she trains so I thought it would be cool to have her keep her training log here.
I think you will be surprised by the little amount of time that she is actually in the gym and the great results she has seen. She has fun, does not stress over her workouts, and looks great (I am a little biased, but I think you will agree 🙂 ).
I will let Emme explain a little more about her goals and training, but be on the lookout for more posts from her on her training.
So, last year I competed in a couple powerlifting meets and focused my training on back squats, deadlifts, and bench press and adding more weight to the bar all the time. This year I have decided to take the pressure of competing off my shoulders and concentrate more on training for fun and for overall health and fitness.
My training currently consists of variations of the 3 main lifts (squat, deadlift, and bench) with some conditioning thrown in. I am lifting 3 days a week and spending 2 or 3 other days pushing the Prowler and pulling the sled, doing a kettlebell circuit, or riding the Airdyne.
I am still training hard and working on getting better everyday, but the pressure to see daily improvement in the form of bigger numbers on the bar and smaller numbers on the scale is gone… whew! 🙂
Zach writes all of my programs so this training log will give you an idea of the type of weight lifting and conditioning he encourages women to do to get strong and to stay healthy and in shape. I will try to post some videos along with the write-ups as well.
If you have questions about anything or are interested in learning more about the strength and conditioning work that I do, get in touch with Zach through his blog or email.
Sunday, March 17
Dynamic Warmup and Foam Rolling
1) Standing Hurdle Jumps 3×3 – 24 in, 28 in, 32 in
These are what I am doing in the video. I attempted 36 in but hit the hurdle on the way up. That’s definitely a goal though – a 3 foot standing hurdle jump!
2) Front Squat 4×1 – 135 lb, 145 lb, 135 lb, 140 lb and 1×4 – 110 lb
3) Speed Deadlifts 5×1 – 115 lb
If you have seen my deadlift videos in the past, you probably noticed that I am currently pulling conventional rather than sumo. Zach is having me do this for a lot of reasons, but mostly, it is just to change things up and target different muscles. Feel free to ask Zach for specifics on all the technical reasons.
4A) Safety Squat Bar (SSB) Reverse Lunges 3×8
4B) ½ Kneeling Palloff Press ISO 2×8 breaths
5A) 2 Kettlebell (KB) Single Leg Romanian Deadlift (RDL) 2×8
5B) Face Pulls 2×10
Monday, March 18, 2013
Dynamic Warmup
Heavy Sled Pulls – 5 trips of roughly 150ft., rest until heart rate is less than 120
Heavy Prowler Pushes – 5 trips of roughly 150 ft., rest until heart rate is less than 120
Cooldown and Breathing
Tuesday, March 19, 2013
Dynamic Warmup
Airdyne Sprints
Turkish Get-ups
Cooldown and Breathing
This was an in between working nights day for me. So, I did a short workout at home after I got up and before I headed back to the hospital.
Wednesday, March 20, 2013
Dynamic Warmup and Foam Rolling
1) Overhead Med Ball Throws – 3×5/side
2) Floor Press 3×2 – 95 lb, 105 lb, 105 lb and 1×4 – 90 lb
3A) Parallel Grip Chins 4×3
I still have to use bands to help me out on my chin-ups, but I will get there. Zach is not a huge fan of chins for me so I do not do them often.
3B) Single Arm DB Bench Press 3×8 – 25 lb, 30 lb, 30 lb
4A) Chest Supported Row 4×8
4B) Supine Trunk Rotation 2×12
This is a corrective exercise to work on my shoulder mobility.
5A) Single-leg Squat to a Box 3×8 – 5 lb, 5 lb, 8 lb
I hold the weight straight out in front of me when I do these.
5B) KB Overheads with Leg Lowering
In other words, abzzzz. 🙂
6) KB Swings – 10 on the minute x8
Thursday, March 21, 2013
Dynamic Warmup and Foam Rolling
1) Heidens (see video) – 3×5/side
2) SSB Back Squat to a Box 6×2 – 115 lb
These are speed squats. So, I do them on the minute and explode up as hard as I can. The ones you see in the video are from last week. However, Zach and I were playing around with these today, and I think we are going to try taking the box away next week to see if that helps me maintain my core tightness. I tend to relax too much on the box.
3A) Conventional DL 2×4 – 155 lb, 165 lb
Again, the ones in the video are from last week. So, I was doing 5s with lighter weight.
3B) Squat Reset 2×8
This is another corrective exercise to help relax my low back muscles between sets.
4A) Push Ups 4×5
From the floor! Yeah, yeah!
4B) Wide-grip Low Cable Rows 4×6
5A) Swiss Ball Rollouts 2×12
5B) EZ Bar Curls 3×10
Friday, March 22, 2013
Dynamic Warmup
KB Ladder (swings, squats, single arm bent over row, and single arm floor press)
Turkish Get-ups
Cooldown and Breathing
Saturday, March 23, 2013
Off day. Hung out with some girlfriends. When I got home, Zach and I went for a short walk.
That is my training for the week. As Zach said, I will try to post my log up here weekly. If you have any requests or questions please do not hesitate to leave a comment or get in contact with me or Zach.