Redemption

Redemption Redemption offers total physical and mental transformation through no-frills Strength and Conditioni

06/17/2022

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Morning Mace Work
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This is my morning ritual - 6 days a week.
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Sets and reps don't matter - that's dependant on how I'm feeling.
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That being said - regardless of how many and what movement(s) - they're pushed to the max until I run out of time.
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On time - as it realates to minimal amounts of it for training and the insatiable hunger for more -
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A mantra I've adopted is "gratitude, not greed".
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A reminder to be thankful for whatever I'm able to do in the in between spaces as opposed to reaching beyond what time and ability will allow.
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20lb Mace
Back Pendulum
10/2
360
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•Simple is better.•1 Arm Clean & Push Press - working to a heavy 5 rep weightGorilla Row - working to a heavy 5-6 rep we...
06/17/2022

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Simple is better.
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1 Arm Clean & Push Press - working to a heavy 5 rep weight
Gorilla Row - working to a heavy 5-6 rep weight
Ring Pullup - working Scapular control and Rear Delt focus
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The left arm has limited external rotation which makes overhead work off the left side difficult.
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The video is of the 28kg Clean & Push Press. Left side needs an assist at that weight.
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It would have probably been a better idea to stick with the 24kg and run multiple sets.
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Eventually, though, you need to stop babying yourself, test your limits and push hard to their edge to force change.
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Today's work -
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Set 1:
1A Clean & Press - 16kg x 5/5
Gorilla Row - 16kg x 10
Ring Pullup - 6
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Set 2:
1A Clean & Press - 20kg x 5/5
Gorilla Row - 20kg x 10/10
Ring Pullup x 6
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Set 3:
1A Clean & Push Press - 24kg x 5/5
Gorilla Row - 24kg x 10/10
Ring Pullup x 6
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Set 4:
1A Clean & Push Press - 28kg x 5/5
Gorilla Row - 28kg x 5/5
Ring Pullup x 6
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Set 5:
1A Clean & Push Press - 28kg x 5/5
Gorilla Row - 28kg x 5/5
Ring Pullup x 6
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Set 6:
1A Clean & Push Press - 24kg x 5/5
Gorilla Row - 28kg x 5/5
Ring Pullup x 5
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Set 7:
1A Clean & Push Press - 20kg x 5/5
Gorilla Row - 28kg x 6/6
Ring Pullup x 5
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Set 8:
1A Clean & Push Press - 20kg x 5/5
Gorilla Row - 28kg x 6/6
Ring Pullup x 3
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Set 9:
1 Arm Clean & Push Press - 20kg x 5/5
Gorilla Row - 28kg x 5/5
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Set 10:
1 Arm Clean & Push Press - 20kg x 5/5
Gorilla Row - 28kg x 5/5
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Last picture - mosquitos when training outside in the swamps of NJ are a real thing.
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06/15/2022

Fun Finisher to a decent, but not really stellar training day
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Outside work -
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3 Sets:
Sandball Ground to Shoulder - 100lb x 6
Sandball Reverse Lunge - 100lb x 6/6
Mace 360 - 20lb x 20 (4th set of mace only)
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4 Sets:
Dbl KB Sn**ch - 20kg x 5
Dbl KB Reverse Lunge - 20kg x 6
Mace Back Pendulum/10/2 - 20lb x 8
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Inside Work -
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Set 1:
1 Arm Sn**ch - 20kg x 10/10
1 Arm Press - 16kg x 6/6
Rear Delt Row - 18kg x 12
Clubbell 1 Arm Mill - 15lb x 10/10
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Set 2:
1 Arm Sn**ch - 24kg x 6/6
1 Arm Press - 18kg x 5/5
Rear Delt Row - 20kg x 10
Clubbell 1 Arm Mill - 15lb x 10/10
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Set 3:
1 Arm Sn**ch - 28kg x 5/5
1 Arm Press - 20kg x 5/5
Rear Delt Row - 24kg x 8
Clubbell 1 Arm Mill - 15lb x 10/10
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Set 4:
1 Arm Sn**ch - 28kg x 5/5
1 Arm Press - 20kg x 5/5
Rear Delt Row - 24kg x 8
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Finisher:
Reverse Lunge - 20lb weight vest + 2 x 20lb chains + 70lb sandball x 12/12
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I think I can do 15, though.
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•This session turned into a bit of a grappling match.•Mace work paired with alternating vertical snatches followed by ma...
06/15/2022

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This session turned into a bit of a grappling match.
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Mace work paired with alternating vertical snatches followed by mace work paired with the heavy sandbag.
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My intention was to work ground to shoulder and reverse lunges with the sandbag.
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Starting with snatches was probably not the best choice for that intention.
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The sandbag work became Cleans followed immediately with Good Mornings - which turned out to be a great and sh*tty combo - if that makes sense.
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Order of Operations was -
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2 Sets:
Mace Pendulum to 10/2 - 25lbx 10
Alternating Vert Sn**ch - 24kg x3/3
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4 Sets:
Mace 10/2 - 20lb x 10/10
Alt Vert Sn**ch - 28kg x3/3
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2 Sets:
Mace 10/2 - 20lb x 10/10
Alt Vert Sn**ch - 24kg x 3/3
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3 Sets:
Mace 360 - 25lb x 10/10
SB Clean/Good Morning - 150lb x 3/5
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2 Sets:
Mace Back Pendulum - 20lb x 20
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2 Sets:
Mace Front Pendulum - 20lb x 10
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Energy stayed high until it didn't, and that's when the session was done.
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Training is where you find it.•1 Arm Sn**ches in between trips around the house to the wood pile.•16k x 10/1016k x 12/12...
11/03/2021

Training is where you find it.
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1 Arm Sn**ches in between trips around the house to the wood pile.
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16k x 10/10
16k x 12/12
16k x 15/15
16k x 12/12
16k x 10/10
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This was in addition to sets of 7 ring pullups and 5 pushups every half hour(ish) throughout the day.
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Training doesn't have to be complicated or time consuming to be effective.
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•Adaptability•Sometimes, you need to change how you do things to make progress.•My shoulders don't agree with the straig...
06/16/2021

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Adaptability
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Sometimes, you need to change how you do things to make progress.
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My shoulders don't agree with the straight bar bench press.
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After a few years of minimal progress - I decided that my overall goal is strength and size - not strength specific to one lift.
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I swapped the bench press out with an incline press with the log bar to better develop my shoulders.
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I'm excited to train again, and I'm making steady progress.
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I started doing chins using the rings instead of the pullup bar months ago.
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My shoulders don't hurt, I love chins again, and I'm making steady progress.
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I injured my right bicep at work a few weeks back. It set me back for a week or two.
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I rediscovered Rack Chins - which I've used for clients, but never myself.
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This allowed me to work a big pulling movement without pain or further injury to my arm.
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It also showed me a better way to target the upper back using chins - so I'm still using them.
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The point is - you need a program or a coach who can adapt the training to your current needs while still creating the proper stimulus for progress.
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Growth seldom happens in a straight line. The ability to make changes, where necessary, without straying from the course is paramount to success.

• The SPEAR System, and it’s creator - Tony Blauer - have changed my outlook on self defense, fighting, and violence, an...
06/09/2021

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The SPEAR System, and it’s creator - Tony Blauer - have changed my outlook on self defense, fighting, and violence, and have, overall, changed my life for the better.
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The SPEAR System is simple to pick up, simple to implement, and universal in real world application - no matter who you are.
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Just a few hours learning the basics will make you safer.
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I am proud to be a registered SPEAR Personal Defense Readiness trainer and an affiliate of Blauer Tactical Systems.
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If you’re in the central NJ area, join me on Tuesday, June 29 for my Personal Protection and Safety class.
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For registeation and details - go to the link below.
fb://event/?id=316352073426842

•For over 40 years, Coach Tony Blauer has been making good people safer with the SPEAR System, the first, and only, scie...
04/09/2021

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For over 40 years, Coach Tony Blauer has been making good people safer with the SPEAR System, the first, and only, scientifically researched and vetted self defense system.
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Now, his groundbreaking 2 hour online seminar, the Essentials of Personal Safety, is available to you and your family for the incredibly low price of $49.
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Visit https://blauerspear.com/eops for details of the next course and follow us at www.iwantredemption.com for details on local SPEAR System classes and courses.

•Day 2 training in the great outdoors•As I've settled back in to training out of my home setup, I've found myself slowly...
04/07/2021

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Day 2 training in the great outdoors
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As I've settled back in to training out of my home setup, I've found myself slowly reverting back to basic, low tech training.
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You don't need all the equipment or space.
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Don't get me wrong - it sure is nice to have.
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All you really need, though, is just enough of the right tools, a little imagination, and - above all else - the mindset and will to push your yourself with what you have and squeeze everything you can out of it.
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Sometimes - many times - less really is more.
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Today's training - shoulders, bis, and tris, and a lot of fresh air and sun.
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•03/01/2021 Training1a.) Hanging Leg Raise - 10,10,8,51b.) Deadlift - 135lbx5, 170lbx5, 215lbx5, 255lbx5, 300lbx5, 320lb...
03/02/2021

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03/01/2021 Training

1a.) Hanging Leg Raise - 10,10,8,5

1b.) Deadlift - 135lbx5, 170lbx5, 215lbx5, 255lbx5, 300lbx5, 320lbx3 x 10 sets

1c.) Headbanger - 45lbx25,20,15,15,15,16

2.) 1 Arm Swing - 24kgx5/5 x5 sets -
30sec rest between sets

Finished with 10min of SPEAR System combatives on the BOB bag.

•Up at 3am, training by 4am, done by 5am.There was a time when it seemed crazy and intimidating to train that early.Thes...
02/26/2021

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Up at 3am, training by 4am, done by 5am.

There was a time when it seemed crazy and intimidating to train that early.

These days, I find multiple things competing for far few available hours during the day and week.

Some days, the only way to balance everything is to take the time to put training at the beginning of the day.

It takes a few extra steps and a little commitment, but it ensures that I stay on track.

The byproduct is it sets the day up for success and gives me the opportunity to start the day strong and on my terms.

Address

1090 Rt 130
Robbinsville, NJ
08691

Opening Hours

Monday 6:30am - 7:30am
5:30pm - 7:30pm
Tuesday 6:30am - 7:30am
5:30pm - 7:30pm
Wednesday 9am - 10am
5:30pm - 7:30pm
Thursday 6:30am - 7:30am
5:30pm - 7:30pm
Friday 6:30am - 7:30am
5:30pm - 6:30pm
Saturday 9am - 11am

Telephone

+16092737765

Website

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