Archive for November, 2010

Training Recap 11/21-11/27 (Week 1)

Posted in Endurance, Life, Training on November 28, 2010 by gregbashore

Sunday 11/21/10
AM SESSION
STRENGTH
Front Squat
5-5-8
Press
5-5-5

Monday 11/22/10
Rest Day

Tuesday 11/23/10
AM SESSION
WORK CAPACITY
AMRAP 20:00
4 Pullups
8 Pushups
12 Squats
Total-23 rounds
PM SESSION
ENDURANCE
3 mile

Wednesday 11/24/10
AM SESSION
STRENGTH
Deadlift
210×5. 240×5. 270×5
PM SESSION
SPEED AND STAMINA
6 pond sprints

Thursday 11/25/10
Rest Day

Friday 11/26/10
AM SESSION
ENDURANCE
4 Rounds
5:00 Run
3:00 Walk
PM SESSION
WORK CAPACITY
10 Rounds
7 Front Squats
7 Pullups
Time-10:06

Saturday 11/27/10
PM SESSION
ENDURANCE
3×1 mile repeats

Daddy and Jack Day

Posted in Family, Life on November 22, 2010 by gregbashore

I thought it only best to have the very first Daddy, Jack  day follow in the foot steps of the days when I got to hang out with my dad when I was little. So after frying up some eggs and bacon while watching lions hunt prey on the discovery channel, we plopped down on the couch to watch a classic, “First Blood”. After the butt kicking time was over we both decided it best to finally put some pants on (at this point it was just diapers and boxer shorts). So we wiped off our milk ‘stashes and went upstairs. Getting dressed was soon delayed when we decided it only fair to take what we learned from the movie and beat up the bean. So after a good can of butt whooping and a clean diaper it was off to have lunch with mommy. On the way Jack and I had a good “man to man” talk on how the designated hitter is ruining baseball and why football players could learn a thing or to about tackling from rugby players. Lunch with mommy was good and now we’ve settled back on the couch (pantless) and are watching the MLS Cup. Good day.

Training Recap 11/14-11/20 (Week 6)

Posted in Endurance, Life, Training on November 22, 2010 by gregbashore

Sunday 11/14/10
Rest Day

Monday 11/15/10
Rest Day

Tuesday 11/16/10
Rest Day

Wednesday 11/17/10
Rest Day

Thursday 11/18/10
AM SESSION
SPEED AND STAMINA
AMRAP 20:00
.25 mile run
Walk the same time
Rounds-7
Total Distance 2.18
PM SESSION
STRENGTH
SQUAT
5-5-5
Bench Press
7×2
Pullups
7×3

Friday 11/19/10
Rest Day

Saturday 11/20/10
PM SESSION
ENDURANCE
3×1 mile repeats

Training Recap 11/7-11/13 (Week 5)

Posted in Endurance, Life, Training on November 15, 2010 by gregbashore

Sunday 11/7/10
Rest Day

Monday 11/8/10
AM SESSION
ENDURANCE
Hill climb repeats
PM SESSION
STRENGTH
Deadlift
355×1

Tuesday 11/9/10
AM SESSION
WORK CAPACITY
AMRAP 20:00
4 Pullups
8 Pushups
12 Squats
Total-23 Rounds
PM SESSION
ENDURANCE
4 Mile easy run

Wednesday 11/10/10
Rest Day

Thursday 11/11/10
AM SESSION
SPEED AND STAMINA
AMRAP 20:00
400 meter run
Rest the same amount
Total-7 rounds 2.2 total miles covered
PM SESSION
STRENGTH
Squat
5-5-5
Bench
7×2

Friday 11/12/10
AM SESSION
SPEED AND STAMINA
10 hill sprints
PM SESSION
WORK CAPACITY
AMRAP
16:00
8 Pullups
8 Deadlifts (155)
8 Burpees
Total-8 Rounds + 8 pullups + 2 DL

Saturday 11/13/10
Rest Day

*Saturday started a 3-5 day rest cycle to let the body heal up before the next 5 week cycle begins.

Jack, Noah and Jase

Posted in Life on November 14, 2010 by gregbashore

All you december boys got it bad
sons of losers and dreamers can be such a drag
birthdays and celebrations through a telephone
another son of a son of a rolling stone

there’s gonna come a time when your little world comes a part
there’s a million little girls just dying to break your heart

well Jackson don’t worry you’re a good man son
damn you should’ve seen us back when we were young
the toughest set of kids the mohawk has ever seen
Jackson don’t worry you’re a good man son
but your daddy’s and me we were born to run
ain’t nothing gonna change
ain’tnothing gonna stay the same

the questions are many and the answers are few
you see them all coming right back to you
well in a box in the closet at the end of the hall
our best guess to all in all

there’s gonna come a time when your little worlds coming a part
a million little girls just dying to break your heart

well Jackson don’t worry you’re a good man son
damn you should’ve seen us back when we were young
the toughest set of kids on the highway that you’ve ever seen
Jackson don’t worry you’re a good man son
but your daddy’s and me we were born to run
ain’t nothing gonna change
ain’t nothing gonna stay the same
-Two Cow Garage

Training Recap 10/31-11/6 (week 4)

Posted in Endurance, Life, Training on November 7, 2010 by gregbashore

Sunday 10/31/10
AM SESSION
STRENGTH
Press
105×5. 120×3. 135×3
PM SESSION
WORK CAPACITY
As Many Rounds As Possible
15:00
3 deadlifts 55% 1rm
3 rounds cindy
Total-5 rounds (15 rounds total of cindy)

Monday 11/1/10
Rest Day

Tuesday 11/2/10
AM SESSION
STRENGTH
230×5. 265×3. 300×2
PM SESSION
ENDURANCE
4 miles

Wednesday 11/3/10
AM SESSION
SPEED AND STAMINA
1600 meter run/5:00 rest
1200 meter run/4:00 rest
800 meter run/3:00 rest
400 meter run/2:00 rest
PM SESSION
WORK CAPACITY
7rounds
7 Front Squat (105)
10 Buprees
Time-10:09

Thursday 11/4/10
Rest Day

Friday 11/5/10
AM SESSION
SPEED AND STAMINA
200 meter hill sprints
PM SESSION
WORK CAPACITY
6 rounds
15 situps
5 hang snatches
5 behind the head jerks
15 air squats
Time-9:43

Saturday 11/6/10
PM SESSION
ENDURANCE
3×1 mile repeats

Someday I’ll be as strong as this guy.

Believing Is Just As Important

Posted in Training on November 3, 2010 by gregbashore

If you follow this blog at all you know by the weekly recaps, that training is more than something I do to stay in shape. It’s as much a part of me as breathing. In fact next to God and my family it’s the most important thing. I think about it constantly, I’d talk about it constantly if it didn’t annoy just about everyone in my life, and I read about it constantly. It’s who I am, to steal a quote for Dan John (and tweak it a little) “Hi my names Greg Bashore, and I lift weights and run trails”.

For my first 3 years after college, I became a personal trainer at a small private studio. At first I was excited. I mean everyday I get to wake up, go to a gym and listen to weights being knocked around, people getting stronger, and reaching goals they set for themselves. But I soon realized it wasn’t going to be like that. I didn’t believe in the training I had to do. I didn’t believe in the product that I had to sell. I mean how can you sell and advertise a product that you yourself would never use and you knew wasn’t getting anyone stronger. So after three years I left the personal training world and I have never looked back.

That is until recently when a friend came to me after several fail attempts at reaching her goals. This got me excited. Everyone knows my passion for training and the weight room so the though of taking someone who gave me full control, said they would do anything I asked, had me stoked. So here is a little update on my friend.

On day one I decided it was going to be nothing but the basics. So, after a lengthy lesson (which she picked up perfectly) in the dead lift, I had her work up to an easy set of 5 at a weight of 105. Well, 2 months later we decided to see just how strong she is. And after not one a squat workout, but also a dead lift workout, we loaded up the bar to try a few singles. She, with ease, pulled 160. Only 2 months of just straight up, squatting, pressing and pulling, she dead lifting 160 pounds (I’m fairly confident she has at least another 10-15 pounds in her since this was done after her workout as I mentioned above). Mix that with some hardcore hill and stair sprints a few times a week and she is stronger, leaner, and having fun in the process. Very few people (guys included) would have the guts to do a workout with her.

Goes to show what you can do when you believe in what you’re doing.

Good Job B.S. Keep moving forward.