WEEK 12/12 PART 2

TUES. DEC. 18
JUIJITSU (Light work out due to foot injury broken toes.) :(

WED. DEC. 19
Bike Intervals 5 x 20 sec. high resistance
/1 min. manual.


Olympic Bar Deadlifts 3 x 10 @ 75% 1RM (295 lbs. here)
Then 10 x 1 with 20 - 30 seconds between reps in this final 4th set with same weight. Done RAW. No belt or suit just TITE GRIP on my hands.
Floor had some uneven spots. The last 10 singles are the killer! But happy with how it went.

Water Skiers 3 x 10 130 lbs.

ROLLING THUNDER 2" handle 1 Arm Kneeling Cable Row 2 x 30 reps each hand 90 lbs.


Kind of almost an anti climatic finish to week 12. But you peak and max out on competition day not in the gym. I know that and I'd want to be scaling down now if I was actually prep'ing for a contest. The 10 day rest break for after the training cycle fits really well over the Christmas holiday.

Feeling good afterward.

Week 12/12 FINAL WEEK!

MON. DEC. 17

Diagonal Reach across on Stability Ball 2 x 8 each. 35 lbs. DB

DB Side to side steps 2 x 7 steps each way. 100 lbs. DB's

2 Handed DB Swings 4 x 6 (35, 55, 70, 90 lbs.)

Pistol Squat holding the rack with my off hand 2 x 4 - 6 (held a 45 lbs. Plate in my other hand.)

Weighted Squat Jump holding a 45 lbs. plate. 2 x 12

1 Legged Skater Squat with back leg on bench 2 x 12 each

Side to Side Squat Jump plyometrics 2 x 12
(Surprised I could do these atall. Read below...)

Medicine Ball Press and catch plyometrics laying on Stability Ball 4 x 6 (12 lbs.)

Back Extension on Stability Ball 4 x 6 (12 lbs. Medicine Ball)

(Crunched my foot really bad on Saturday mis stepping on a breakfall for a sweeping hip throw and foot blew up like a catcher's mit. But still finished the class. Was hurting pretty bad til Sunday night on the side and bottom of foot. Little toe was all greyish, purple-brown too. NICE! Today was ok though. Probably numb from all the cold and ice and snowstorming.)

Week 11/12

TUES. DEC. 11
JUIJITSU 90 min. class

WED. DEC. 12
(Back in the gym after my armwrestling on Saturday all recovered. But tired after being up late because the neighbours upstairs decided to be silly at 4 a.m.! Didn't work today so just went in and trained myself. Wasn't at my best atall. )

Diagonal Reach across on Stability Ball 2 x 8 each. 35 lbs. DB
(Rolled off during the first set DOH! Then reset and finished.)

Side to Side Shuffling Drills 2 x 7 steps
(Didn't really feel this enough so added....)
DB Side to side steps 2 x 7 steps each way. 100 lbs. DB's

2 Handed DB Swings 4 x 6 (35, 55, 70, 90 lbs.)

Pistol Squat holding the rack with my off hand 2 x 4 - 6 (held a 45 lbs. DB in my other hand.)

Weighted Squat Jump holding a 45 lbs. plate. 2 x 12

1 Legged Skater Squat with back leg on bench 2 x 12 each

Side to Side Squat Jump plyometrics 2 x 12

Medicine Ball Press and catch plyometrics laying on Stability Ball 4 x 6 (6, 10 x 6 , 12 lbs. x 2 x 6)

Glute Ham Raise on Hyperextension Bench 4 x 6 (12 lbs. Medicine Ball)
(Rediculously tough for as light a weight!)


FRI. DEC. 13TH
Eliptical Intervals 5 x 20 sec. uphill high resistance
/1 min. flat and manual.

In & Outs Speed Drill 4 x 30 sec.

APOLLON AXLE Deadlifts 3 x 10 @ 75% 1RM (250 lbs. here)
Then 10 x 1 with 20 seconds between reps in this final 4th set with same weight. Fealt really strong. Done RAW. No belt or suit just TITE GRIP on my hands.

Water Skiers 3 x 10 130 lbs.

ROLLING THUNDER 1 Arm Kneeling Cable Row 2 x 30 sec. maximum reps each hand 70 lbs.
(Can go up a lot here. This fealt really light and easy but was a good way to finish.)

SAT. DEC. 14 JUIJITSU 90 min. class

SUPER MATCH!

--------------------------------------------------------------------------------

THUR. DEC. 6
Juijitsu 90 min. class

SAT. DEC. 8
ARMWRESTLING SUPER MATCH AND TOURNAMENT

Quick update, I won my 3/5 super match $$ challenge
3 - 0 clean sweep and also won the 177 - 220 left hand class undefeated 1st out of 8 competitors and 2nd in the 221+ heavyweight left hand out of 4 competitors.
Good day!
See links below for event info and press.


http://www.intelligencer.ca/ArticleD...h=Paul+Svoboda

http://oaa.proboards32.com/index.cgi...d=1196 112910

http://oaa.proboards32.com/index.cgi... 160493&page=1

Videos of the event will be online soon.

TUES. DEC. 4TH JUIJITSU 1 hr. class



WED. DEC. 5TH

BOSU Clock Reach & Touch Plank x 12 each side.
1 Arm Clean & Press
1 Clean then 3 presses with 70, 80, 90 lbs. each.

(Went for 95 lbs. but nope. So went back to 90 lbs. I probably thought about it to much instead of just grabbing it and go. )



Cables Chest Press 70's lbs. 2 x 1 min. for reps
Cables Shoulder Press 60's lbs. 2 x 1 min. for reps
Bodyweight Dips 2 x 1 min. for reps.

(These timed exercises draw a lot of attention from the people at the gym and entertainment for my co workers. )


Medicine Ball Slams: 8, 10, 12 lbs. x 3
10, 8, 6 lbs. x 6

Side to sides 2 min. with 25 lbs. plate.

week 10/12

MON. DEC. 3
BOSU Plank
Push up Plank
Uneven Plank with a medicine ball 1x each side.
Elbows Plank

Side to Sides 2 min. holding 25 lbs. plate.

Hand Walk out 3 x 4 each with 50 lbs. DB in each hand.
(Went A LOT heavier on this 1. I had a rock climber I trained with at the gym do these too with less weight too til failure. )

Military Press in the rack 4 x 6 205 lbs.
DB Press sitting on stability Ball 4 x 6 55's lbs.
Laterals and Rear Laterals sitting on stability Ball
4 x 5 50's lbs.

Squat Hops holding 35 lbs. plate 3 x 10

Chins 4 x 5
Low Cable Rows on stability ball 120 lbs. each side.
4 x 5

Eliptical Intervals 4 x 30 sec. uphill high resistance
/1 min. flat and manual.
Bottom Position Squat 4 x 10 @ 75% 1RM (305 lbs.)
(Fealt way better. Could've done 315. The weight went right up and stayed stable throughout. )


Fealt A LOT better as a whole today! Back was a lot better and not sore or tender. Was worried that I tweeked it earlier and didn't know from what or really ripped it with pain and stiffness in low back, hips and hamstring/glutes. Fealt like a burning ring around the waist. But nothing POPPED! and all good tonight. WHEW! Will get A.R.T. done next week to be sure. This is the tough one of the 2 work outs in this part so Wednesday's gonna be easy now!)
-JEFF

WEEK 9/12

NOV. 27
JUJITSU 1 hr.

NOV. 28
Side to side with 25 lbs. plate 2 min.
BOSU Plank (feet and hands on a BOSU each flat end up)
Push up Plank
Uneven Plank with a medicine ball 1x each side.
Elbows Plank

Hand Walk out 4 x 6 with 30 lbs. DB in each hand.

Military Press in the rack 4 x 4 - 6 205 lbs.
(Really HEAVY)
DB Press sitting on stability Ball 4 x 6 55's lbs.

Laterals and Rear Laterals sitting on stability Ball
4 x 5 50's lbs.

Squat Hops holding 35 lbs. plate 3 x 10

Chins 4 x 5
Low Cable Rows on stability ball 110 lbs. each side.
4 x 5

Treadmill Intervals 4 x 30 sec. uphill/1 min. flat.
Bottom Position Squat 4 x 10 @ 75% 1RM (305 lbs.)
(Really fealt heavy and hard on my back today.)

FRI. NOV. 30
Fit Disc Clock 2 x 12 each foot
1 Arm Clean & Press
1 Clean then 3 presses with 70, 80, **90 lbs.** each. **NEW BEST**

Cables Chest Press 70's lbs. 2 x 1 min. for reps
Cables Shoulder Press 60's lbs. 2 x 1 min. for reps
Bodyweight Tricep Bench Extensions 2 x 1 min. for reps
(BRUTAL!)

Medicine Ball Slams: 8, 10, 12 lbs. x 3
12, 10, 8, 6 lbs. x 6

GPP

MON. NOV. 26
GENERAL PHYSICAL PREPAREDNESS (GPP)

Stone lifting /repetitions.
(my new 160 lbs. stone and 125 stone.)
(Back was really feeling it after these. Tore some skin off my palm on these. OUCH! )

Sled Drag with 280 lbs. (Stone and 4 10lbs. plates to keep it still and the sled weight of 70 lbs. and then 210 lbs. (70 lbs. sled plus 140 lbs. sandbag)

In the rain through the mud.:p

Not bad on the sled work. Once I got the 280 lbs, going it was ok. Can handle more next time. I need to do the sled to help my deadlifts that are stalling a bit. Will help squats too.

WHAT A DIFFERENCE FROM LAST WEEK!

THURS. NOV. 22 Juijitsu 1 hr. (Throws, Grappling)





FRI. NOV. 23
Eliptical Trainer cardio intervals 1 min. flat and light then 30 sec. uphill incline and fast as I could sprint. Repeated for 4x



Olympic bar Deadlifts 4 x 5 with 85% or 335 lbs.
(Stayed at this weight from last week after missing 355 lbs.)
1 Legged/ 1 Arm Stiff Legged Dumbbell Deadlift: 35 lbs., 55 lbs. 75 lbs., 90 lbs. x 5



Bottom Position Bench Press in the rack: 3 x 8 @ 85% or 275 lbs.
Plyometric explosive Medicine ball Press chest throws lying on the bench 3 x 8 12 lbs. ball.
Close Grip Push ups on the medicine ball 3 x maximum



Uneven Medicine ball Push ups 2 x 8 each side.



Military Press standing in the power rack 2 x 8 with 185 lbs.


Push ups on Stability Ball 2 x 8
(Hands on ball)



Medicine Ball Slams 6, 8, 10, 12 lbs. ball x 4



DB Handwalk outs 2 x 12 each hand with 25 lbs. each hand.



BOSU ball Clock with 1 foot on the BOSU stepping in and out with the other. 2 x 12



Sitting Plank 4x as long as I could.
(Sit on floor raising feet and hands off the ground contracting the abs so you only have one balance point on your butt.)



Cable 4 way walking 4 trips each way. 110 lbs.

(Looooonng day working at the gym. Cold and snow here now and getting over a cold. Everything fealt heavy as $#!+ today.)





SAT. NOV. 24 JUIJITSU 90 min.
(Fealt stiff/sore at the beginning but was better as it went along.)

WEEK 8/12

MON. NOV. 19

Reach Across on Ball 2 x 8 each side 35 lbs. DB

Medicine Ball Side to Side 2 min. with a 12 lbs. ball.



Medicine Ball Uneven Push ups 1x each side as many as I could.

(Tried a Clock first. One side was good but the other sucked really badly so did the push ups to get something out of it.)



DB Press sitting on stability ball 4 x 5 50 lbs.'s

(Can probably go up to 55's next time )



Slow Mo Military Press 4 x 5 175 lbs.

(Better today!)



Low Cable Crossover Rows 4 x 5 110's lbs.

(Rowing in both at the same time.)

Close Grip Chins 4 x 5 (bodyweight only)



Seated Chest Press machine 4 x 5 200 lbs. stack.

Alternated with...

BOSU ball Push ups 4 x til Failure



Lateral Raise on Stability Ball 4 x 5 45's lbs.



1 Arm/1 Legged High Row on Lat Pull 2 x 8 each 110 lbs.



Side to Side Walking 2 x 8 (holding 100 lbs. Dumbbell in each hand like a sideways Farmers Walk.)

Alternating Dumbbell Row (seesaw style holding 100 lbs. Dumbbell in each hand ) 2 x 8 each side.



1 Arm Seated Row 2 x 8 each 140 lbs.



Thick Bar Body Rows 2 x til Failure.
(1 set wide and 1 set close grip)

Did everything RAW without belt or straps.

PUSH/PULL

WED. NOV. 14

Reach Across on Ball 2 x 8 each side 30 lbs. DB
Medicine Ball Side to Side 2 min. with a 12 lbs. ball.
Medicine Ball Uneven Plank 1x each side as long as I could.
(Did this because I wasn't sure about my balance for a Clock. Will try it later.)

DB Press sitting on stability ball 4 x 5 45 lbs.'s
(On the video they use a BOSU ball but I'm not ready for that!)

Slow Mo Military Press 4 x 4 - 5 175 lbs.
(Got 5 on the second set but 4 on the other 3)



Low Cable Crossover Rows 4 x 5 100's lbs.

(Rowing in both at the same time.)

Close Grip Chins 4 x 5 (bodyweight only)



Seated Chest Press machine 4 x 5 200 lbs. stack.
Alternated with...
BOSU ball Push ups 4 x til Failure


Lateral Raise on Stability Ball 4 x 5 45's lbs.


1 Arm/1 Legged High Row on Lat Pull 2 x 8 each 100 lbs. with knee on Pulldown seat.

(Was a new exercise I had to go by feel on the weight to use.)



Side to Side Walking 2 x 8 (holding 100 lbs. Dumbbell in each hand like a sideways Farmers Walk.)

Alternating Dumbbell Row (seesaw style holding 100 lbs. Dumbbell in each hand ) 2 x 8 each side.

1 Arm Seated Row 2 x 8 each 140 lbs.

Thick Bar Body Rows 2 x til Failure.

(I changed these a bit and just did as many as I could instead of just 2 x 8 to get more grip work.)

(First real day in the gym on the new work out schedule for Week 7 & 8. Fun day. Pull Dominate day. )

Armwrestling practice 1 hr.


THURS. NOV. 15
Juijitsu 1 hr.
(Fealt much better doing my belt curriculum techniques and freestyle sparring drills. Fully recovered from that crazy keg carrying stuff!)

FRI NOV. 16th

Eliptical Trainer cardio intervals 1 min. flat and light then 30 sec. uphill incline and fast as I could sprint. Repeated for 4x

Olympic bar Deadlifts 4 x 5 with 85% or 335 lbs.
(EASY!! Going up on this next week for sure! Wasn't sure how my back was going to be on this because I was feeling a bit stiff earlier and tight. But was nothing. Thought it should be easy since I was doing 340 on the thick bar deadlifts last week. Was just about how the back was going to be.)

1 Legged/ 1 Arm Stiff Legged Dumbbell Deadlift: 35 lbs., 55 lbs. 75 lbs., 85 lbs. x 5
(Extra set here and pyramided up heavier in it too.)

Bottom Position Bench Press in the rack: 3 x 5 @ 85% or 275 lbs.
Plyometric explosive Medicine ball Press chest throws lying on the bench 3 x 8 12 lbs. ball.
Close Grip Push ups on the medicine ball 3 x maximum (about 12 - 20)
(Done as a circuit/tri set. Benching fealt really heavy today. Did the free weight because the seated press chest machine was too light from Wednesday to get enough out of it.)

Uneven Medicine ball Push ups 2 x 8 each side.

Military Press standing in the power rack 2 x 8 with 185 lbs.
(Fealt good after all the slow motion stuff the last few weeks. Did these normal speed.)

Push ups on Stability Ball 2 x 8

Medicine Ball Slams 6, 8, 10, 12 lbs. ball x 4

DB Handwalk outs 2 x 12 each hand with 25 lbs. each hand.
(In push up position a bear crawl with a dumbbell in each hand. Killer on triceps, shoulders, abs.! 24 reps no matter what! )

BOSU ball Clock with 1 foot on the BOSU stepping in and out with the other. 2 x 12
(1 set with flat end up and 1 set with flat end down.)

Sitting Plank 4x as long as I could.
(Sit on floor raiseing feet and hands off the ground contracting the abs so you only have one balance point on your butt.)

Cable 4 way walking with 2 resista bands. 4 trips each way.
(Trunk muscles were fried after all this stability work before this so I just used the bands.)

Pushing Dominate day.

SAT. NOV. 17
Armwrestling 1 hr.

KEGGER!!!!!

Sat. Nov. 10
Juijitsu 90 min. class

Mon. Nov. 12
Starting next phase of the training in week 7 & 8
According to the dvd www.philpfistertrainingvideo.com this is where events training started coming in.
So today was an event day kind of.....

Keg Carries 170 lbs. full of water. As many carries as I could in 1 hour around the backyard!
(An idea from a Steve Justa article in MILO about keg loading. But Justa's idea is to do this for 2 - 3 hours, loading 100 200 lbs. kegs. Realistically as much as I like his writings and a lot of his ideas sometimes I think Steve gets a biy overzealous in his articles and some ideas are good and some are kinda out there.

Was a killer work out on my legs and sides and cardio. I'll probably feel it til next week. :P But got a bit monotonous. Especiially if someone WOULD try to do it for 3 hours!! I have to wonder how intense you'd be working in that 2 - 3 hours too. I was working pretty hard at a good pace with only a couple breaks for a few minutes and was DEAD!)

Put the keg inside now from the shed before it gets too cold and freezes. But I wanted to get that work out in and I had a stressful crappy weekend so I needed to get down and in the dirt (and rain) and get a bit primal!

Used the mixed grip pick up tipping it and/or deadlifting it by the lips of the barrel. That took extra out of my legs pushing them through against the weight to go forward.

After work at the gym....
GRIP WORK

ROLLING THUNDER
Left handed 45, 90, 135, 180, 190 lbs. x 1
then pyramided back down same way I went up as many reps as I could at each weight down to 90 lbs.
Right handed 45, 90, 115, **135 lbs.** **NEW PR**
then pyramided back down same way I went up as many reps as I could at each weight down.
New PR Right handed was a surprise I didn't expect.

Chin Bar Hanging by fingers with a 45 lbs. plate around my waist.

Flexed Arm Hang with a 45 lbs. plate around my waist.

Cable Crossover Hercules Hold with full 150 lbs. stacks as long as I can.

Gripper Squeeze and Hold as long as I can.


First real grip training I've done since Australia at DOHERTY'S GYM www.dohertysgym.com

Probably the keg took some out of my grip but was good. We'll see next week.

LOOOOONG DAY!

FRI. NOV. 9

Got to work at the gym at 8:30 am and had my last client at 6 pm arriving home at 8:30 pm. (About an hour bus trip at night.)

Unstable 1 Legged Clock 2 x 12

Dumbbell Windmills 2 x 8 each side (35 lbs.)


Cable 4 way walking: 110 lbs.
for 3 trips each.


APOLLON AXLE Deadlifts 330 lbs.X 4 ,340 lbs. x 4 350 **MISS**
(Fealt really good! Surprised myself here so I went for as heavy as I could but just rattled the 350 lbs. Maybe if I didn't do the 330 and 340 lbs. it would've went up. (???) Would be interesting to try. I got my 340 again so back to normal. Good! :) )

1 Legged/ 1 Arm Stiff Legged Dumbbell Deadlift: 35 lbs., 55 lbs. 70 lbs. x 5

Plie' Squats 3 x 12 100 lbs. DB
Alternated with....
Jump Squats 3 x 12 holding a 35 lbs. plate.



Smith Machine Lunges 3 x 5 at 90% or 275 lbs.
Alternated with ....
Smith Machine Squats 3 x 4 (same weight as above)

Water Skiers 3 x 12 120 lbs.


Seated Calf Raise 2 x 8 (275 lbs. with the smith machine sitting on the edge of a bench.)



Stiff Legged Deadlift 2 x 8 365 lbs.

Glute/ Ham Raise on Hyperextension bench 2 x 8

Seated Leg Curl 2 x 8 each at 140 lbs

Single Leg Raises 2 x 8 each holding a 6 lbs. medicine ball.

(This is the work out from hell of the week. Loooong day at work with 5 training clients. So I was DEAD after I got home. Did this work out this afternoon when I had a couple hours off before lunch. There's NO WAY I could've done it after work tonight. So I "got 'er done" then. Worked at as fast a pace as I could. Laid flat out for a while when I got home. )

NOV. 7TH

Reach across on Stability Ball 2 x 8 each side with a 35 lbs. DB
(ACK! Tipped right off the ball here DOH! )

Slow Mo Shoulder Press 135, 155, 165, 175 lbs. x 6 (6 count up and 6 count down each rep).
(Did these standing in the rack with a free weight bar. I liked it. The machine let me use more weight but I liked the ability to move more freely. The first 3 sets were good but I think I got 3 good ones on the last set and could barely finish it from my clavicles. Killer!
Didn't know what I could do free weight here so I pyramided up here.)

Bottom Position Squats 135, 225 x 6
355 lbs. x 2 x 6
(Did a couple warm ups then got 2 heavy sets at 85% 1RM since I hadn't done these in a while. I think if I go right to it next time I'll have more in the tank. I want to see how these affect my Deadlifts on Friday instead of Trap Bars which seem to affect it at this point.)

Crush Rows (or called "O" Rows in the dvd) 4 x 6

1 Arm Tricep Pressdowns 4 x 6 each. 140 lbs. in the cable crossover stack.
(More of a power style from armwrestling training. Not a bodybuilding way.)

Smith Machine Lunges 3 x 5 (295 lbs.)
each alternated with
Smith Machine Squats 3 x 10 (same weight 295 lbs.)
(I still hate these! But they fealt better today and stronger.)

LIFTING STONES

MON. NOV. 5

Odd Stone Lifting.
200, 160, 125 lbs. each as many as I could any way I could til I couldn't budge it.
(Fealt really tough and I couldn't really get focused. I hate odd stone lifting! I suck. :oops: But I gotta do it to get better.)

Reach across on Stability Ball 2 x 8 each side with a 35 lbs. plate
Plyometric Jumps 2 x 1 min with a minute rest between.

Lateral Plyometric jumps side to side. 2 x 1 min with a minute rest between.

Band Squat Pull up 2 x 1 min with a minute rest between.

Smith Machine Lunges 1 min. each leg with a minute rest between. 205 lbs.
(Fealt really light and easy.)

DB Shoulder Presses 2 x 1 min with a minute rest between. 50's lbs.
DB Chest Presses 2 x 1 min with a minute rest between. 60's lbs.
(Cable Crossover was constantly busy so I used dumbbells instead.)


Bands Tricep Extension 2 x 1 min with a minute rest between.


Trap Bar from the floor 250 lbs. or 60% 1 x 25

(Was tough to get going and get started today but made it work about half way through.)

TUES. NOV. 6 Juijitsu 1 hr.

THE KILLER DAY!

FRI. NOV. 2ND

Unstable 1 Legged Clock 2 x 12 each

Dumbbell Windmills 2 x 8 each side (35 lbs.)


Cable 4 way walking: 110 lbs.
for 3 trips each.


APOLLON AXLE Deadlifts 3 x 4 330 lbs.

1 Legged/ 1 Arm Stiff Legged Dumbbell Deadlift: 35 lbs., 55 lbs. 70 lbs. x 5
(Didn't alternate these because I wanted to go nuts on the Deadlifts and give everything I had. I wasn't sure how much I'd have in me. I got the 330 again. But the 340 didn't even budge.)

Power Stair/Duck Walk Squats 3 x 12 225 lbs.
Alternated with....
Jump Squats 3 x 12 holding a 25 lbs. plate.



Smith Machine Step ups on a REEBOK step 3 x 5 at 90% or 275 lbs.
Alternated with ....
Smith Machine Squats 3 x 4 (same weight as above)


Water Skiers 3 x 12 110 lbs.
(Standing Face Pulls on a low cable sitting back and thrusting the hips forward as you pull the rope handles up. No belt. )

Seated Calf Raise 2 x 8 (275 lbs. with the smith machine sitting on the edge of a bench.)



Stiff Legged Deadlift 2 x 8 365 lbs.

Glute/ Ham Raise on Hyperextension bench 2 x 8
(After seeing these on EliteFTS.com I tried them and I like this version if you don't have a real Reverse Hypers/Glute Hamstring bench or machine.)

1 Legged Seated Leg Curl 2 x 8 each at 80 lbs

Single Leg Raises 2 x 8 each holding a 6 lbs. medicine ball.

**This is the killer day of the 3 in this part of the cycle.**

(Starting to get heavy and tough. But one factor I know is my sleep hours haven't been ideal. Weather change/air pressure affects me as well in the stomach like some people get migraines.)

WED OCT. 31
Reach across on Stability Ball 2 x 8 each side with a 25 lbs. DB

Slow Mo Shoulder Press 4 x 6 (6 count up and 6 count down each rep).
(Did these on the smith machine so I can concentrate on the rep speed and count once again. )

Trap Bar (from the floor.) 4 x 6 360 lbs.
(Up 10 lbs. here.)

Crush Rows (or called "O" Rows in the dvd) 4 x 6 (2 25 lbs., 35 lbs, 45 lbs. plates pressed together.)
(Just like on the dvds Can't let the plates slide. 35 and 45 's kicked my ass. Slid like crazy! Like a sandbag lifting feel. JUST DON'T DROP ON THE FLOOR!)

1 arm Cable Tricep Extensions 4 x 6 80 lbs.

Smith Machine Lunges 3 x 5 (295 lbs.)
each alternated with
Smith Machine Squats 3 x 10 (same weight 295 lbs.)

MON. OCT. 29

Keg Cleans 170 lbs. 3x
Then Keg Deadlifts grabbing on the top lips with the keg laying sideways.


Reach across on Stability Ball 2 x 8 each side with a 25 lbs. plate


Plyometric Jumps 2 x 1 min with a minute rest between.



Lateral Plyometric jumps side to side. 2 x 1 min with a minute rest between.
(Fun exercise. :) If I mis stepped here when I lost my rythmn or was getting tired I saved it by making it look like some kinda dance step to CANDY MAN by Christina Aguliera even moonwalking a bit lol I couldn't do that back in the 80's when it was cool but now no problem without even trying. People probably thought I had skills or just weird. Aaah they already do. Oh well.
But give me a jump rope here and I'd be screwed! HA!)

Band Squat Pull up 2 x 1 min with a minute rest between.
Smith Machine Lunges 1 min. each leg with a minute rest between. 205 lbs.


Cable Shoulder Presses 2 x 1 min with a minute rest between. 50's lbs.
Cable Chest Presses 2 x 1 min with a minute rest between. 60's lbs.
(Feeling easier now but still burn.)

Bands Tricep Extension 2 x 1 min with a minute rest between.


Trap Bar from the floor 250 lbs. or 60% 1 x 25
(I like these and wanted to use them today. No belt or straps. With a shrug at the top of each rep like power shrugs or jump shrugs. )

Built a new sled from a wood pallet with a chain and bar handle in a wood block. Putting my old grade 6 woodshop skills to work again.
Chain was a bit big for the hole in the sled but a pick fixed that as I wedged it through. :D

TUES. OCT. 30TH Juijitsu 1 hr.

OUCH!

THURS. OCT. 25
Juijitsu

FRI. OCT. 26
Bombed out on Deadlifts yesterday. :(
Back was trashed and it was the same weight I did sets and reps with last week. Now I couldn't do it to save my life! WTF? So I just did the other lifts in the work out training around it. Got it to about the top of my shins and BOOM! Just dropped.
Don't remember tweaking anything in class taking breakfalls, etc. But fealt a bit stiff and honestly wasn't as focused as I should be.
Didn't help that one of these guys who sits there gawking at me training while doing one half assed set of bench press and making sarcastic comments at the real training going on. I HATE people who do that!
They have no clue.


Unstable 1 Legged Clock 2 x 12 each




Dumbbell Windmills 2 x 8 each side (35 lbs.)


Cable 4 way walking:
for 3 trips each.

1 Legged/ 1 Arm Stiff Legged Dumbbell Deadlift: 35 lbs., 55 lbs. 70 lbs. x 4

Plie' Squats 3 x 12 100 lbs. DB
Alternated with....
Jump Squats 3 x 12



Smith Machine Step ups on a REEBOK step 3 x 4 at 90% or 275 lbs.
Alternated with ....
Smith Machine Squats 3 x 5 (same weight as above)


Water Skiers 3 x 12 100 lbs.
(Standing Face Pulls on a low cable sitting back and thrusting the hips forward as you pull the rope handles up. I like these. )

Seated Calf Raise 2 x 8 (260 ls. with the smith machine sitting on the edge of a bench.)



Stiff Legged Deadlift 2 x 8 350 (Fealt really heavy! I hoped that these would compensate for my s#!++y Deadlifting attempt earlier.)
Stability Ball Roll outs 2 x 8
1 Legged Seated Leg Curl 2 x 8 each at 80% or 70 lbs
Single Leg Raises 2 x 8 each

WEEK 4/12

MON. OCT. 22

Odd Lift Circuit:
Barrel Deadlift 170 lbs. Sandbag Shouldering 140 lbs., Log Power Cleans 135 lbs. max reps each.

Reach across on Stability Ball 2 x 8 each side with a 25 lbs. DB
Plyometric Jumps 2 x 1 min with a minute rest between.

Tried the Split Jumps from the dvd but I suck at these! Tried a variation with blast straps too. :o Don't have the co ordination to make it worth it. So will do Lateral Plyometric jumps here instead.
Remember Phil is an elite athlete and we have to make adjustments if not as gifted and I'm not as.

Squat Jump & Chin up 2 x 1 min with a minute rest between.
(Did these as a bodyweight squat reaching up and doing an explosive wide grip pull up. I tried this at the other gym and liked it so will do it to change things up a bit the next 3 weeks.)

Smith Machine Lunges 2 x 1 min with a minute rest between. 205 lbs.
(Added 10 lbs. here.)

Cable Shoulder Presses 2 x 1 min with a minute rest between. 50's lbs.
Cable Chest Presses 2 x 1 min with a minute rest between. 60's lbs.
(These are brutal on the second round.)

Bodyweight Tricep Extension off the smith bar 2 x 1 min with a minute rest between.
(Changed up again using the bar instead of straps today.)

Smith Machine Hip Belt Squats using a chin/dip belt around the centre of the bar. 1 x 25 395 lbs.
(Old favourite of mine. :) )

WED OCT. 24
Reach across on Stability Ball 2 x 8 each side with a 25 lbs. DB
Slow Mo Shoulder Press 4 x 6
(Did these on the smith machine so I can concentrate on the rep speed and count. )

Trap Bar (from the floor.) 4 x 6 350 lbs. (85%)
(I switched these from Squats because I wanted to switch up because I've been doing lots of heavy squatting over the last couple monthes. I'll go back n forth here. Trap Bar fealt fairly easy even with this weight.)

Crush Rows (or called "O" Rows in the dvd) 4 x 6 100 DB
(Wanted to go heavy on these and from the floor too. I started very tentatively on these the first 3 weeks. But now I can really go hard on these.)

Cable Tricep Extensions 4 x 6 80 lbs.

Smith Machine Lunges 3 x 5 (295 lbs.)
each alternated with
Smith Machine Squats 3 x 10 (same weight 295 lbs.)
(Went heavier here too. OUCH! Still the toughest part of the work out! I have female clients who'd love these though! lol)

DEADLY DEADLIFTING!

THUR. OCT. 18
JUIJITSU www.hsma1.com



FRI. OCT. 19

Unstable 1 Legged Clock 2 x 12 each
(Getting this exercise I think. Still weird.)



Dumbbell Windmills 2 x 8 each side (35 lbs.)
(Went a little heavier here, no belt of course.)



Cable 4 way walking:
Walking while pulling the weight cable along overhead. Backward, Forward, Left sideways, Right sideways for 3 trips each.

1 Legged/ 1 Arm Stiff Legged Dumbbell Deadlift: 35 lbs., 55 lbs. 70 lbs. x 4
Alternated with...
APOLLON AXLE 2" barbell Deadlifts 3 x 4 330 lbs.
Kicked ass on these and making big jumps on them since my max was 340 last time I tried it. Gonna keep riding with it since it seems to be on a roll!

Put on a bit of a show here too with a few members asking about this exercise with the thicker than normal bar and watching my lifting. One was a former Olympic style lifter back when they had the Press as well as the Clean & Jerk and Snatch like they do now. We talked about when he used to read and collect STRENGTH & HEALTH magazine. Pre MUSCLE & FITNESS or FLEX. I know about that from my reading and web But it was neat to talk to someone who actually had it in print.

A couple other trainers were working the Olympic lifts for technique so there was some great energy there then. )



Plie' Squats 3 x 12 100 lbs. DB
(Was in a hurry to finish to get lunch and stuff before my next clients so I used this instead.)
Alternated with....
Jump Squats 3 x 12



Smith Machine Step ups on a REEBOK step 3 x 4 at 90% or 275 lbs.
Alternated with ....
Smith Machine Squats 3 x 5 (same weight as above)



Calf Raise 2 x 8 (Full weight stack 400 lbs.)



Stiff Legged Deadlift 2 x 8 at 80% or 340
Stability Ball Roll outs 2 x 8
1 Legged Seated Leg Curl 2 x 8 each at 80% or 70 lbs.

BLAAAAAAH!

WED. OCT. 10
Reach over on stability ball 2 x 8 each side with 25 lbs.
(Really fealt these today in a good way.)

Knee Level Deadlifts 4 x 6 465 lbs.
(Got them done just. Fealt really tough today and had a tough time getting into my groove. But finally got them. The partial deadlifts with the plates farther out are really different and challenging. VERY TOUGH!
Will see how they convert to normal 18" deadlift or deadlift from the floor.
)

Military Press
4 x 6 195 lbs. or 85%
(Fealt really off today. Lost it on the 2nd rep of the 2nd set forward into the rack and had to reset)

Smith Machine Lunges 3 x 5 (275 lbs. or 85%)
each alternated with
Smith Machine Squats 3 x 10 (same weight 275 lbs.)

Dumbbell Crush Rows 30, 55, 75, 100lbs. x 6
(Went up here. )

1 Arm Reverse Cable Tricep Extensions 4 x 6 80 lbs.

OCT. 15

Reach over on stability ball 2 x 8 each side with a 25 lbs. DB


Plyometric Jumps 2 x 1 min. (with 1 minute rest between)



Side Step ups holding a 45 lbs. plate in my outside hand. 2 x 1 min. each leg (with 1 minute rest between)

Band Squat & Body Row Pull ups 2 x 1 min. (with 1 minute rest between)

Smith Machine Lunges 2 x 1 min. alternating legs "walking" (with 1 minute rest between) at 60% of heaviest or 190 lbs.

Band Tricep Extensions 2 x 1 min. (with 1 minute rest between)

Power Stair Squats 1 x 25 with 190 lbs.


Cable Shoulder Press in the Cable Crossover station: 2 x 1 min. (with 1 minute rest between) with 50 lbs. a side.

Cable Chest Press in the Cable Crossover station: 2 x 1 min. (with 1 minute rest between) with 60 lbs. a side.

Heavy/Light Stone lifting max reps each.
(Quick as I had only so much time before I had to be back at work at the gym for my clients and orientations) www.phoenixfitness.ca
Legs were really tired after the gym work and I fealt it when trying to innitiate the lifts by squatting up the stones. When I'm fresh they'll go right up!

OCT. 16
JUIJITSU 1 hr. class.
(Day off work so just a CRASH day out of the rain.)


-JEFF

ODD AWKWARD OBJECTS LOADING TRAINING DAY

OCT. 13
JUIJITSU 1 hr.

Missed this next part on Monday's work out so did it here...
"Loading" training, lifting each for as many reps as I could then moving onto the next object.

Barrel (170 lbs.), Atlas Stone (125 lbs.) then Log Cleans (empty log 135 lbs.)

(170 lbs. of uneven, bulky, sloshing weight. Shit! That kicks your butt really fast and you find out how fit you are.

I can just clean it, I'll work on the press part later.
A circuit with that, stone and log as well.
No leg drive due to still recovering from Friday's work out so that was "interesting" YEAH! )

Each at different weights but different shapes and grips to lift and control making it a different challenge to lift each one.

TUES. OCT. 9
JUIJITSU 1 HR.

WED. OCT. 10
Reach over on stability ball 2 x 8 each side with 25 lbs.
(Laying on a stability ball reach over your shoulder across the body with a slight twist. Got these done quick first because they look way too femanine!
Warming up for.....)


Knee Level Deadlifts 4 x 6 455 lbs.
(I did the same way again with the plates farther out and 10 lbs. heavier. Different balance point all together with the plates farther to the ends. Very slow squeeze the bar off the pins and up to lock out. Pulling the bar into me and come up slow. Rather than rip it up explosively. YAAAAAAH! )

Military Press
4 x 6 195 lbs. or 85%
(Fealt heavy today.)

Smith Machine Lunges 3 x 5 (275 lbs. or 85%)
each alternated with
Smith Machine Squats 3 x 10 (same weight 275 lbs.)
(This is NASTY! )

Dumbbell Crush Rows 30, 55, 75, 90 lbs. x 6
(A kettlebell exercise www.russiankettlebellchallenge.com holding the dumbbell by the plates sides crushing the pectorals together to hold it while doing the rows. Like an accordian. )

1 Arm Reverse Cable Tricep Extensions 4 x 6 70 lbs.

(The one pure basic gym lifting day in the first 3 week portion of the 12.)
-JEFF

FRI. OCT. 5TH

Unstable 1 Legged Clock 2 x 12 each
(Standing with 1 foot elevated on an inflated "Fit Disc" or whatever those things are called. You step/touch your foot together around as if doing around a clock. WEIRD exercise!)

Dumbbell Windmills 2 x 8 each side (20, 30 lbs.)
(Simillar to a kettlebell exercise where I lifted the weight up like a super side raise and twisted around so the weight was overhead and my body looked like a windmill at the end.)

Cable 4 way walking:
Walking while pulling the weight cable along overhead. Backward, Forward, Left sideways, Right sideways for 3 trips each.
Fun exercise. With the core all warmed up next was.....

1 Legged/ 1 Arm Stiff Legged Dumbbell Deadlift: 35 lbs., 55 lbs. 70 lbs. x 4
Alternated with...
APOLLON AXLE 2" barbell Deadlifts 3 x 4 310 lbs. or 90%
Was surprised how strong I fealt on the deadlifts as I thought the 1 arm's would take it out of me due to the balance and extra stress on the back and hamstrings.

Duck Squats 3 x 12 225 lbs.
(Done with a cable bar attached to a loading pin to simulate power stairs in a strongman contest.)
Alternated with....
Plyo metric Jumps 3 x 12

Smith Machine Step ups on a REEBOK step 3 x 4 at 90% or 275 lbs.
Alternated with ....
Smith Machine Squats 3 x 5 (same weight as above)
HEAVY!!!!! on the Step ups.

Calf Raise 2 x 8 (Full weight stack 400 lbs.)

Stiff Legged Deadlift 2 x 8 at 80% or 340
(I like doing these on the smith machine feeling the exercise working more effectively where it should.)
Ab Wheel Roll outs 2 x 8
(OLD SCHOOL! Stuff.)
1 Legged Seated Leg Curl 2 x 8 each at 80% or 70 lbs.
(Lots of posterior chain, hamstrings in this finishing triplet.)


MON. OCT. 8
Reach over on stability ball 2 x 8 each side with 10 lbs.
(Laying on a stability ball reach over your shoulder across the body with a slight twist.)

Plyometric Jumps 2 x 1 min. (with 1 minute rest between)
(Got more fancy here with back n forth and side to side and 4 corner jumps.)

Side Step ups holding a 45 lbs. plate in my outside hand. 1 min. each leg (with 1 minute rest between)

Bodyweight Squat & Pull ups 2 x 1 min. (with 1 minute rest between)

Smith Machine Lunges 2 x 1 min. alternating legs (with 1 minute rest between) at 60% of heaviest or 190 lbs.

Bar Bodyweight Tricep Extensions 2 x 1 min. (with 1 minute rest between)

Dumbbell Plie' Squats 1 x 25 with 115 lbs.
(Tipped the DB on its end and picked it up around the plates and squatted sumo style.)

Dumbbell Shoulder Press 2 x 1 min. (with 1 minute rest between) with 50 lbs. a side.

Dumbbell Chest Press 2 x 1 min. (with 1 minute rest between) with 60 lbs. a side.

(Lots of modifications here from last Monday's work out as I was home for Canadian Thanksgiving weekend and training at the gym there instead of my normal one. Will do the "Loading" circuits later in the week.)

OCT. 1ST

Started the 12 week program from the dvd set at www.philpfistertrainingvideo.com with a few modifications for my gym has or has not.

They used a really neat medicine ball loading circuit with balls up to 200 lbs.
Heaviest one we have is 20 lbs. so made a modification here.

Odd object circuit:
Barrel full of water 170 lbs.
Atlas Stone 125 lbs.
Sandbag 140 lbs.

"Loaded" each for as many reps as I could then moved to the next one.
Good because of each having a different grip, balance, shape.
A different lifting style each and hitting my stabilizers and core muscles differently each time.

Reach over on stability ball 2 x 8 each side with a 10 lbs. DB
(Laying on a stability ball reach over your shoulder across the body with a slight twist.)

Plyometric Jumps 2 x 1 min. (with 1 minute rest between)

Side Step ups holding a 45 lbs. plate in my outside hand. 2 x 1 min. each leg (with 1 minute rest between)

Band Squat & Body Row Pull ups 2 x 1 min. (with 1 minute rest between)

Smith Machine Lunges 2 x 1 min. each leg (with 1 minute rest between) at 60% of heaviest or 190 lbs.

Band Tricep Extensions 2 x 1 min. (with 1 minute rest between)

Power Stair Squats 1 x 25 with 190 lbs.
(Loaded on to a pin with a cable bar clipped on. So it looks like a power stairs implement from strongman. Grabbing the bar handle with an over/under grip and lifting like a sumo style deadlift.)

Cable Shoulder Press in the Cable Crossover station: 2 x 1 min. (with 1 minute rest between) with 50 lbs. a side.

Cable Chest Press in the Cable Crossover station: 2 x 1 min. (with 1 minute rest between) with 60 lbs. a side.

(The second minute was the killer on these and the triceps and step ups! Was almost ready to puke before the cable presses! Wicked conditioning day!)





OCT. 3RD



Reach over on stability ball 2 x 8 each side with a 10 lbs. DB
(Laying on a stability ball reach over your shoulder across the body with a slight twist.)



Military Press warm up 45 lbs. bar x 6

4 x 6 195 lbs. or 85%



Knee Level Deadlifts 4 x 6 445 lbs. or 85%

(I did something different here as I set the plates further out which is an idea to simulate the bar "whipping" balance like we did in the silver dollar deadlift with steel boxs handing off the ends of the bar with plates inside. This affected my lifting in that contest so I needed to work on that. It does make it different and tougher off the start.)



Smith Machine Lunges 3 x 5 (275 lbs. or 85%)each alternated with

Smith Machine Squats 3 x 10 (same weight 275 lbs.)



1 Arm Reverse Tricep Extensions 4 x 6 60 lbs.

(Not sure the purpose of these. Shoulder Press assistance? I'd guess.)

SEP. 27TH

Tried Power Clean with an Olympic bar even with straps for my bad right wrist and I still suck at these!! :( 115, 135, 155 lbs. x 5 (kind of)
Pullovers 5 x 20 50 lbs.

Deadlifts (Olympic bar) 135, 225, 275, 295, 315, 335 x 3
Pullovers 6 x 20 50 lbs.

Bent over Rows 135, 225 x 5
315 x 3 x 5

Close Grip and Wide Grip Chins 4 x 10 supersetted

Cable Crunch with whole 150 lbs. stack 1 x 50

Did Log bar Cleans afterward since the barbell ones sucked so badly.
45, 135, 185 lbs. x 5

Boxing class at www.steelcitycrossfit.com 1 hr. for cardio.

I'm starting the Phil Pfister TRAIN LIKE A CHAMPION dvd set 12 week program Monday! www.philpfistertrainingvideo.com

QUICK ONE

MON. SEPT. 24TH

LEGS

Bottom Position Squats in the power rack: 135, 225, 315 x 5
**375 lbs. x 2 x 5**
(Got 10 lbs. more here. Amazing what you can do when you're annoyed.)

Cable Straight arm Pulldowns 5 x 20 70 lbs.
(Standing infront of the high cable, using a long bar from the Lat Pull. With a wide grip pulling it down into my navel.
Didn't feel these that much so went back to DB Pullovers)

Zercher Squats 4 x 8 295 lbs.
Dumbbell Pullovers 4 x 20 50 lbs.

Lying Leg Curls 5 x 10 115 lbs.


Seated Calf Raise with smith machine 5 x 20 200 lbs.
(Sitting on the end of a bench doing the toe raises with the smith machine bar resting on my thighs. Instead of the seated calf machine where the handle to unlock the weight is right handed and I'm not. Soooo...)

(Quicker 1, long day and the gym was closing earlier today to do with the electrical work.)

THUR. SEPT. 20

JUIJITSU 1 hr. (belt techniques and stand up sparring. Fealt awesome but jammed my 4th toe on my left foot. Thought I broke it when one of my kicks got shin blocked and went all dark and black n blue after.

Finished the last round though.)



FRI. the 21st: Legs at the gym. Pretty status quo, nothing of note.



SAT. SEPT. 22ND

BACK



Back Extensions 1 x 40 (no added weight)



APOLLON AXLE Deadlift (Did these to change things up a bit.)

110, 200, 220, 250, 270, 290 lbs. x 3

(Back was tight and a little tender on these. Went for 320 and 310 but missed.)

supersetted each time with...

Dumbbell Pullovers x 20 50 lbs.



Barbell anchored T Bar Rows 45, 90, 135 x 5

225 x 2 x 5 (HEAVY!)



Wide Grip Chins

supersetted with....

Close Grip palms facing Chins

2 x 20 each.



Cross Bench Dumbbell Pullovers 5 x 20 50 lbs.
(Done laying across the bech this time as the name indicates. Upper back on bench. More abs and lower back involvent keeping me stable and aligned.)



Log Power Cleans (at home in my shed.)

135, 155, 165 lbs. x 5

185 x 2 x 5

(Fealt really good here just nailed the positioning on them and technique keeping the log tight against me as I cleaned it up. Elbows up and out bringing my shoulder blades together as I transitioned from the thighs in a squatting style clean. Got a good rythmn with my reps too.)



Good, fun day today. Gym was quiet too. This Back & Legs specialty training cycle lately is based on the SPECIALIZATION chapter in KEYS TO PROGRESS by John McCallum. Good read at www.ironmind.com or amazon.com

BETTER

SEPT 13

Standing Calf Raise 400 lbs. stack 5 x 20
Seated Calf Raise with smith machine 5 x 20 200 lbs.

Bottom Position Squats 135, 225, 315, 365 lbs. x 5
DB Pullovers 4 x 20 (50 lbs.)

Zercher Squats with smith machine 4 x 8 (80% or 295)
DB Pullovers (Again) 4 x 20 (50 lbs.)

Smith machine "hack" Squats with feet forward farther. 4 x 12 420 lbs.

Lying Leg Curls 5 x 10 100 lbs.

(Go for 2 x 5 with the 365 lbs. in squats next time.)

SEPT. 14

Olympic bar Deadlifts 135, 225, 245, 275, 295, 315, 335 lbs. x 3
Alternated with...
Pullovers 7 x 20 with 50lbs.

Power Cleans 135, 145 lbs. x 5
165 lbs. x 3 x 5
Pullovers 5 x 20 with 50lbs.

Barbell anchored T Bar Rows 45, 90, 135 lbs. x 5
180 lbs. x 2 x 5
I went and found a triangular bar handle like from seated cable row or Lat Pull and did them the old way hooking a bar up in the corner with a 50 lbs. dumbbell weighting down the empty end.

Wide Grip Chins 4 x 10 (bodyweight only)
Close Grip Chins 4 x 10 (bodyweight only)

(Both days were better all around. More recovered from last Sat. with no back soreness. No straps on the deadlifts. Did the Back work out at the Norfolk Fitness Centre visiting back home this weekend.)

BAD BACK DAY OUCH!

TUES. SEPT. 11

JUIJITSU 1 hr. (Strikes)



WED. SEPT. 12



BACK DAY

(Really scattered and hurried here and gym was super busy. Was going to train at CROSSFIT but things at work were running late so just stayed and trained at PHOENIX FITNESS. Tried some new things too with T Bar Rows and Deadlifts.)



WG and CG Chins alternated 4 x 10 each with bodyweight only.

(Highlight of the work out here. )



Deadlift (done off the floor inside the power rack. Not good as the plates on the 1 side found a crater in the floor mats that they always found their way to roll into. 1 set it came up lopsided turning and getting caught against the rack frame and I had to unwedge it off there to lock out! )

135, 225, 315 x 2

335 lbs. x 1 (where it got caught against the frame.)

365 lbs. *MISS* Didn't even budge it.

(Was debating whether to deadlift atall that soon after Saturday's event. The answer probably should've been no.)

I lost a lot of focus and psych for the rest of the work out after the deadlifts went.



T- Bar with straps 90, 135, 180 x 5

Went for 225 but only got half assed reps on that. I really don't like the suspended T Bar where you have to unhitch it from the side and over and then up. That's NOT a natural way to lift something or body movement!

Some guru will probably say "It's better for your core!" though. SIGH!

But your rotator cuffs and biceps will go flying across the room and splatter on a mirror instead.



So I went back and found a triangular bar handle like from seated cable row or Lat Pull (scavenged it from the busy area)and did them the old way when me and another trainer hooked a bar up in the corner with a 75 lbs. dumbbell weighting down the empty end

(so it won't teeter totter up as you lift) and setting the handle across the bar.
I saw Ronnie Coleman and Jay Cutler doing it this way in their training videos so I wanted to try it. http://webcast.bodybuilding.com/fitshow/2007olympia/oseries/2007oseries12.htm
More straightforward way especially if/when you don't have an actual T BAR machine.

I got 90, 135, 180 lbs. x 5 (no straps)



Hyperextensions (bodyweight only) 1 x 40

(These even hurt with no extra weight! )



Log Cleans 135 , 155 x 5

165 x 3 x 5

(Was really conservative on these with weight )



Gotta get it together on Friday and Saturday.



Well a good thing today was I did a great on the spot orientation with a member who wanted some real strength training! COOL!!

LEGS DAY

SET. 10


TENTATIVE is the word of the day.

Smith Machine "Hack" Squat (with feet farther forward than normal.)
4 x 12 (70% or 425 lbs.) (Really fealt the first 2 sets here in the back and knees still sore from Sat. Adductors from the kettlebell snatch fealt like knives in them!)

Standing Calf Raise 400 lbs. stack 5 x 20
Seated Calf Raise with smith machine 5 x 20 (60% or 195 lbs.)

Hip Belt Squats with chin/dip belt chained to smith bar in the middle.
5 x 4, 5 plates a side
3 x 5 with 6 plates a side.
Alternated with
DB Pullovers 5 x 20 (50 lbs.)
(These saved my low back and I haven't done them in a long time so a new thing to shock the legs too. The pullovers gave me a good stretch in the back that I liked.)

Zercher Squats with smith machine 4 x 8 (80% or 295)
(I stuck with machines mostly today. Being tentative and safe after still feeling it in the back and legs from the TACTICAL STRENGTH CHALLENGE. Still being able to train around it smart.)

DB Pullovers (Again) 4 x 20 (50 lbs.)

Seated Leg Curls 5 x 10 140 lbs.

Wasn't into it and really dragged myself through the work out.
Going for some hypertrophy work outs for the next while after my new max weights and a break from all out heavy weight for my tendons, joints and ligaments. Adding some new muscle mass as well.
-JEFF

TACTICAL STRENGTH CHALLENGE SEP. 8TH

SEP. 8TH

Did the crossfit thing this morning. www.tacticalstrengthchallenge.com Won the deadlift easily with a 385 lbs. with a belt only. Had it won at 365 lbs. earlier but came out and did my 3rd with the 385 I knew I could already get. Token for show 3rd lift. 355 lbs. got 2nd. Scary thing was that I fealt good enough to do 10 or maybe 20 more lbs. after that! Happy with that event!

Good start but screwed up on pull ups thinking a close palms down grip would be better because I could use more biceps too. Nope! Blew my lead.

The 5 min. 53 lbs./24 kg kettlebell snatches was A BEAST! I could only do with my left side so was tougher because you were allowed to switch but it was too awkward for me to switch arms so did the whole 5 min. left handed.
Didn't have an expectation on this event because it was so different and weird and you can't know really.

Funny because the pull ups were something I really trained hard before this and I haven't deadlifted in about 6 weeks before today. (1 trap bar work out in Australia with rack partials after but that's it and not the same thing.) Was surprised that I won the thing I didn't train for and didn't with the one I'd worked on for like 2 monthes leading up to.
(??????????????????????????????????)
But I think all the Bottom Position Squats I did in the power rack built my back and hips enough to carry over to the deadlift maximum weight power. Starting the squats in training at parallel dead stop/start and it either goes up or it doesn't. Same as a deadlift. Same muscle groups as well.

Chins are also a "lighter guy " event and was the heaviest there at 207 lbs. which helped in the deadlifts. But still.

I'll be back for the next one for sure! Better than now.
Interesting that there are no pressing events in this thing just back and hips pulling events. ??

2 ADAYS

TUES. SEPT. 4TH
Back to Juijitsu after a month break. Fealt GREAT! with the grappling on the mat and my throws in class. Surprised because I expected to be a step or 2 off after the time away. But not atall! Endurance was good and fealt strong like a monster of the mat!

WED. SEPT. 5TH 2 A DAY! (Any football player or other team athlete will know about 2 a days. As in 2 practice/training sessions a day.)
A.M.
All 50 reps goal each exercise.

Squat Plyometric Jumps
Alternating with...
Toe (Calf) Raises off the end of a step.

Monkey Chin ups (combining a close grip chin up and a knee raise to chest in 1 movement, lower and repeat.)

Bands Tricep Extension Press ups
(Standing on an angle suspended pushing up against the bands with hands close and at my forehead)

2" Thick Bar Body Rows (Lying partial chin up)
(More of a grip exercise with the thicker bar.)
Alternating with...
Ab Wheel Roll outs with a push up at the end.
(Roll out as far as I can and then do a push up holding the wheel handle before rolling it back up.)

Ideas from Brooks Kubik's DINOSAUR BODYWEIGHT TRAINING www.brookskubik.com

P.M.
Juijitsu 2 1/2 hrs. of Grappling and stand up striking/kickboxing sparring.
I'M BACK!!!

THURS. SEPT. 6TH Juijitsu 1 hr.

Bench Press 20 1's

SEPT. 3

Bottom Position Bench Press:
1 x 25 with empty bar to warm up. (45 lbs.)
20 singles with 275 lbs. (85%)
Resting 1 - 2 min. inbetween.

An idea from Brooks Kubik High Set Heavy Singles and an article in an old IRON MAN magazine about doing 20 - 25 single rep sets at 85% 1RM. July, 2001. www.ironmanmagazine.com www.brookskubik.com

(By the 11th one it was getting HEAVY! Got a second wind somewhere and got to 20. Chest is still feeling tight and blown up and shoulders, triceps too as I type this the next afternoon.)

Ab Wheel Roll out - Push ups as many reps as I could.
(Roll out as far as possible then did a push up at that point as I rolled it back up. I got 12 reps.) These are evil for abs, low back, shoulders, triceps and hamstrings. Did this to stretch out as well after the bench pressing.

HEAVY SHRUGS NEW BEST!

FRI. AUG. 31ST

Bottom Position Squats 135, 225 , 315 lbs. x 5
355 lbs. x 10
Squats went ok plodding along at 355 lbs. x 2 x 5 got it but nothing spectacular.


Barbell Shrugs 315, 405, 495 x 5
**585 lbs.** x 2 x 5 with straps.
** Heaviest I've ever gone on shrugs was 500 lbs. HUGE PR here! **
with the new REAL straps I got. Just straight nylon ones. No velcro pads $#!+ like my old ones.
Went for 605 lbs. after the first set of 585 lbs. but didn't move. So backed up and did a second set at 585 lbs.
Freaked everyone out in the gym www.phoenixfitness.ca Staring at it when I was done like WHOA!! at the 6 plates a side.
First was like "!@#&! It went up!!??" and really shaky. Fealt at first like a bicep, trap, or my straps were gonna tear. Second was brutally hard but got into a groove and went. Woulda made a good staff picture instead of the one they took on Tuesday of me :-P.


Military Press standing in the power/squat rack:
45, 135, 185 lbs. x 5
205 x 5
205 x 3 *missed the last 2 only getting 3/5*

Bench Sit ups holding a 100 lbs. dumbbell 1 x 25

Chin up bar prone hanging 1 x as long as I could for my grip and to stretch and release my lower back.

At home in the shed....

Log Cleans 135, 155, 175 lbs. x 5
185 lbs. x 2 x 5
(Struggled really badly with these to finish the day. Not fun. My traps and shoulders were GONE! after the heavy shrugs and presses. But I don't know if I would've gotten the shrug record if I'd done them after so....Heavy shrugs and trapezius will help my deadlifting too. Cleans are 1 of the best exercises you can do for the whole body really light weight with high repetitions or as I prefer as low as 1's doing as much weight one time as I can and trying to beat that next time. )

Good day.

AUG. 29TH

Handstand Push up (against wall using dumbbells as push up bars. ) 3 x 25

Cossack Squats 3 x 25 (From Pavel at www.russiankettlebellchallenge.com
Where you squat down, front kick out as you come back up, squat back down again, front kick with the other leg as you stand up, repeat.)

Dips with 100 lbs. around my waist. 3 x 25

Back Exension (holding 100 lbs. dumbbell.)
1 x 30

Hanging Bicycle Knee Raises 1 x 40

Calf Raise off steps 3 x 30 (Toes in, out, straight)

Rope Handle Chins 1 set each max reps with 45 lbs. around my waist.

APOLLON AXLE 2" thick bar Body Rows (Lying Pull ups working out your grip, hands especially!)
(Bodyweight only.)

Cable Crossover Neck Reistance using the dip belt as a head strap. 2 x 15 front/back with 40 lbs.
2 x 15 each sideways with 20 lbs.

DB Shoulder Press 3 x 25 with 65 lbs. each
(Up a bit from last time.)

Boxing class 1 hr. www.steelcitycrossfit.com www.regencyboxing.com

HIGH SET SINGLES 2

AUG. 27TH
A.M.
Zercher Squats supersetted with
Stiff Legged Deadlifts 45, 135, 225 lbs. both exercises x 1 then 10 x 1 at 75% 1RM
(255 lbs. on Zercher Squats and 295 lbs. on Stiff Legged Deadlifts.)

(Zercher Squats are holding the barbell in the crooks of the arms carrying it at lower chest level while squatting. Hands crossed over. )
ABS
Cable Crunch 1 x 30 150 lbs.
Side Cable Crunch (elbow to knee) 1 x 30 60 lbs. ea.
Cable Side Bends 1 x 30 each 150 lbs. ea.
Hanging Knee Raise 1 x 30
Hyperextensions 1 x 30 (b.w.)

P.M. (after work at the gym.)
Boxing class at CROSSFIT.

MOTIVATION

SAT. AUG. 25TH @ STEEL CITY CROSSFIT www.steelcitycrossfit.com

Log bar Cleans 45 lbs. (empty bar), 135, 165, 185x 5
(Rectagular 7' Olympic bar with hammer grip handles like a strongman log. Different/harder than a real log because you can't roll it up or use the log against your forearms in the clean. BUT!! One thing I preach and practice in my training is to train for something with harder conditions than the actual so when you do it the actual way, you'll be better and easier. )

Log Bar Curls (closer grip handles)
45, 95, 115, 135 x 5
155 x 2 x 5

Light Stone Carry 4 trips across the gym.
(They were fixing the fountain so I grabbed a stone from that and took it for a run! Got a few crazy looks for that! lol)

Bottom Position Bench Press 135, 225, 275, 315 x 5

Knee Raises 1 x max reps (55)

!GOOD! day. I like training at Crossfit. More serious and focused without distractions. Good atmosphere to train that way. This is something I have been thinking is very important although I never really paid much attention to Sports Psychology part of training because I've always been pretty self motivated.

But since DOHERTY'S GYM in Australia where I trained www.dohertysgym.com I've been thinking more about that because that was such a motivational powerhouse!
If we are not making better people by working out at the gym in and out of the gym in life then we really aren't in my opinion.
"When we can no longer train that will make you like a rock inside too."
(A quote I heard that I really like and is true that no one talks much about any more. But if you've trained long enough especially "Back in tha' day" it was just a known thing. )

Without the mental/emotional part getting built up too then they just LOOK better.
This is something I've wanted to talk about for a while.

BODYWEIGHT PLUS+

AUG. 23RD
All 5 x 5

Wide Grip Chins with 90 lbs. around my waist (85% max)

Dips with 145 lbs. around my waist (85% max)

(Long time since I've done these WOW!)

Back Extensions holding a 115 lbs. dumbbell

Abs on the Back Extension bench holding a 115 lbs. dumbbell

Neck Curls using my dip belt as a head strap around my neck. Seated on the end of a bench. 5 x 45, 55, 70, 80, 90 lbs.

(Pyramided up here because I wasn't sure what a good 5 reps poundage would be for this exercise.)

Rope Handle Chin ups (no added weight but I think I'll try a 45 lbs. plate next time. Fealt Easy!)

Hanging Leg Raise supersetted with Hanging Knee Raise non stop 5 x 5 each back n forth. (no added weight.)

Plyometric Squat Jump (Tuck Jumps) 5 x 5
(no added weight.)

Grippers 5 x 5 each hand.

Bodyweight training day yes. But I wanted to go "heavy" and make it harder with the lower sets and repetitions so used additional weight for several exercises.

AUG. 21ST

Just getting over a stomach flu.

Stone lifting with the 200 lbs. natural stone. Fealt HEAVY!
Farmers Walk 1x 170's (Fealt REALLY HEAVY today! Feeling really beat up today.)

At the gym,
Bottom Position Squats 135, 225, 315 x 5
345 x 2 x 5
(went ok, just ok, got them.)

Military Press in the power rack (standing)
45, 105, 135 x 5
195 x 2 x 5, 1 x 3
(3 was just a bonus set)

Cable Crunch with 150 cable crossover stack. 1 set max reps

Neck Curls sitting with the plate behind my head: 45, 35, 25 lbs. max reps.
-JEFF

TRI SET HIGH REP SINGLES

WED. AUG. 15TH

Getting myself back in order calling/e mailing training clients getting back to work.
Work out at home in the shed up early was

Log Clean 175 lbs. x 1 (85% 1 RM)
(Was the toughest of the 3)
1 Arm Clean and Press 70 lbs. each x 1 (85% 1RM)
Stone Shouldering 160 lbs. stone x 1
(No belt or wrist straps on anything.)

Completed this tri set 5x. High rep singles variation from a chapter in DINOSAUR STRENGTH TRAINING NOTEBOOK by Brooks Kubik.

Simillar to the Press - High Pull work out last week in the gym but 3 exercises this time and heavier/lower volume.

Aussie visit!

--------------------------------------------------------------------------------

OK this will be a catch all post of the work outs I did while in Australia for 2 weeks. (July 27 - Aug. 12th)

Week 1
Trained at BEACH HOUSE FITNESS www.bhfc.com.au

DAY 1
Shrug machine Deadlifts (grabbing the bottom lower handles) 4 x 5 pyramided up to 375 lbs. not counting the machine, plates only.

Smith machine Knee level 18" Deadlifts 4 x 5 pyramided up to 450 lbs.

Military Press 4 x 5 pyramided up to 185 lbs. in the power rack.

Hanging Twisting side to side knee raises 1 x 50 each side alternating.

Bridging 5x max reps

Stability Ball Push ups feet on ball 1 x 25

DAY 2 Max reps each at the house

Bodyweight only Squats
Judo (Hindu ) Push ups (Also called dive bombers)
Front and Back Bridging 1 set each way.
Toe Raises

DAY 3
Bottom Position Bench Press 135, 335, 275, 295, 325 x 1
Chins 1 x 25 (bodyweight)
Close Grip Bottom Position Bench Press 5 x 5 245 lbs.

Planks max time hold.
Feet on Stability Ball
Hands on medicine balls
Uneven Plank 1 hand on medicine ball 1x each hand.
Push up postion locked out
Elbows and Toes
Close Grip with Both hands on medicine ball

Front and Back Bridging 1 set each way.

Week 2
Day 1 (at the house)
Finger tip Push ups 1 x 15
Bodyweight only Squats 2 x 30 sec. up & 30 sec. down
Neck manual resistance isometrics 20 sec. all 4 ways.
Bodyweight only Squats 500 reps
1 Legged Bodyweight only Squats 5 x 15 each

DAY 2 (Found DOHERTY'S GYM www.dohertysgym.com and this is where I did the rest of my work outs.)

Monolift Squats 135, 225, 275, 315, 335 lbs. x 1
(Was looking forward to trying this new version as there's no walking in & out with it. Just lift it off the hinges. But kinda fiddley and you need someone to unlock it each set and if you go really heavy, a spotter too. So you and 2 others ideally.)

So continued on after that with.....
Bottom Position Squats in the power rack: 315, 335, 365,*385*,*405* x 1
*With a spotter, Tony, and NEW PR*

Barbell Curl: 135, 155, 185, 205, 215 x 1

DAY 3
Military Press in the power rack: 45,135, 155 x 1 then 175 x 10 x 1
supersetted with
Rack Snatch Grip High Pulls 135, 155, 225 x 1 then 245 x 10 x 1
(10 supersets x 1 rep of each exercise at 75 % 1RM Surprisingly tough! Not heavy but the volume.)

A couple guys across the gym were training grip for a Grip Strength contest next month. After watching a bit they asked me if I wanted to try Verticle Bar lift.
First time trying this one like deadlifting a hammer with the weight at the bottom straight up. I managed a 200 lbs. 1 rep lift so I guess that's my 1RM there.

Next was ROLLING THUNDER.
I worked up to 180 lbs., did it and went for a 200 lbs. attempt, but lost it half way up. Waited for my turn again and backed up to 195 lbs. and just got that barely! But *Another NEW PR*

Got invited to the grip contest but was 6 weeks away and was leaving back to Canada Sunday. Next time I visit hopefully!
Was a GOOD DAY!

DAY 4 (Saturday a.m.)
Bodyweight work out as my back and legs were still feeling it from the earlier week training.

1 Legged Squats x 5 each leg alternating as many times as I could

1 Arm Rope Body Rows x 5 each side alternating as many times as I could
(grabbing the climbing rope in the boxing area and leaning back and sitting down pulling myself up with feet against the wall)

Uneven Push ups x 5 each side alternating as many times as I could
(with 1 hand on the step )

Hanging Leg Raise and Hanging Knee Raise x 5 each alternating as many times as I could.

P.M.
(Shoulders/Triceps)

Seated High Incline DB Press Lock outs worked up to 95's lbs. each (I think) for reps, 2 sets.

Seated High Incline Barbell Press Lock outs in the rack. worked up to 275 x 5 (pyramided up 5 x 5)

Flew home Sun. Aug. 12, 11:15 a.m. and got home Aug. 12th (EST my time so next day gaining a day back) around 10 p.m.

MON. Aug. 13th (I think JET LAG!!!)
Couldn't sleep so went to gym and....

Handstand Push up (against wall using dumbbells as push up bars. )3 x 25
Dips 3 x 25
Back Exension (arms outstretched infront with 1 leg raised off bench)
1 x 30 each
Seated Knee Raises 1 x 40
Calf Raise off steps 3 x 30 (Toes in, out, straight)
Stability Ball Squats holding medicine ball between knees 3 x 25
Close/Wide Grip Chins 1 set each max reps
Isometric Neck Reistance 15 sec. 4 ways
DB Shoulder Press 3 x 25 with 60 lbs. each
Grippers 2 x 25

Slept for 6 1/2 hours 7 pm til 1:30 a.m.!!!!

JULY 26TH
Last training day before 2 week holiday. Leaving for Australia tomorrow!!! :D :) :lol:

Each exercise done for maximum reps.

Mixed grip (1 hand on bar, the other holding a rope) Chins
(Actually 2 real sets as I did 1 set with each hand holding the bar and rope. Switching grips on failure. )

Band Pull ups holding a stability ball between my feet.
Wall Headstand Push ups using hex dumbbells as push up bars
2 BOSU Ball Push ups (at feet and hands)
Ab Wheel Plank
Ab Wheel Roll outs
Plyo Jumping Squats
Stability Ball Wall Sit holding a 12 lbs. medicine ball between my knees.
Hyperextensions (bodyweight only)

Wrestling Back and Front Bridges
Chin up Bar Hanging

IRON ROPE

JULY 25

At www.steelcitycrossfit.com

Based on ideas from Brooks Kubik's DINOSAUR STRENGTH TRAINING NOTEBOOK. www.brookskubik.com



IRON ROPE: Standing on a plyometrics box load the 1 end of a barbell and stand it up with the weighted end at the bottom. Grab the top of the bar nearest to the collar and lift it straight up "walking" your hands up the bar hand over hand til you get to the bottom collar and nearest to the weight.
(This is where it gets tough! Especially balancing the uneven bar.)



Kind of like an arm over arm wrist roll grabbing as fast as I could to get to the end of the bar.

Started with the empty bar to try it because it's a new and odd little exercise. Then added a 10, 25, 35 lbs. to the bar bottom.

Did the 35 lbs. "set" 3/4 of the way up but lost the bar there. Tried again but was too tight then. Fun exercise! and looks neat doing it.



Next was a 1 Arm See saw Row (what I'm going to call it) with a 53 lbs. Kettlebell loading it onto a higher plyometric box. Rowing it onto the box, switch hands then lower it to the floor and lift it with the other hand.

Alternating with as little rest as possible to finish.



100 reps each arm simillar to the Sandbag Torture loading 100x from DINOSAUR STRENGTH TRAINING NOTEBOOK and BAGS, BARRELS & BEYOND video.



Short 30 minute session but INTENSE! Was soaked through at the end and had to sit there for a while almost throwing up.



Boxing class 1 hr. www.regencyboxing.com

This week looks like this.... Day 1 Bodyweight stuff, Day 2 Lifting and Day 3 Bodyweight again. Opposite rotation to last week.

Today the 23rd at www.steelcitycrossfit.com was

Gymnastic rings Pull ups
(more swing than a bar with the handles.)

Supermans across a bench
(Laying across a bench raising your chest off the bench and legs at the same time laying face down.)

Dips
Stability Ball Roll outs

Hanging knee raises (doing a semi circle in the air 1 side then the other with my feet.)
Neck Curls (front then back then right and left, all 4 ways) with a 25 lbs. plate.
(Only exercise that technically wasn't bodyweight only.)

Fingertips Plank as long as I could. (Did it but not long. These HURT! Not up to fingertip push ups yet.)
Grippers each hand
Slow Mo Bodyweight Squats (30 seconds up/ 30 seconds down)

As many reps as I could each exercise til failure.

Sprints 10x
(5x approx 50m then 5x 100m)
(Was disappointed in the feel of the slow squats but the sprints fixed that. )

Boxing Class at www.regencyboxing.com

Could add a little more volume for next time.
2 exercises each instead of 1.

DINOSAUR ARMS

JULY 19 JUIJITSU

JULY 20

EZ bar Curl 3 x 5 (pyramid up)(25, 115, 200) 2 x 5 250 curl dragging up my body)
Dips (head down for chest more) 4 x 10 (bodyweight)
2" Thick barbell Reverse Curls 3 x 5(110) (palms down) (warm up) 2 x 5 (180)
Close Grip Bench 2 x 5 (pyramid up) 3 x 5 (245)
Bench Dip 1 x 60 (bodyweight)
1 Arm DB Press 4 x 5 (85 lbs.) each
1 Arm Preacher machine Hammer Curl (with a thumb up grip) 4 x 10 (110)

Hang from a chin up bar 1x (Grip exercise as well as stretch the back)
#1 Gripper til failure each hand. CAPTAINS OF CRUSH Grippers www.ironmind.com

SUN. JULY 14
JUIJITSU TRAINING CAMP

MON. JULY 15
First day back actually weight lifting in the gym.

Bottom Position Bench Press 2 x 10 (75%) or 245
2 x 8 (80%) or 265
2 x 6 (85%) or 275

Close Grip Bottom Position Bench Press 5 x 8 (6 - 8) (85%) or 235

Bottom Position Squats 2 x 10 (75%) or 285
2 x 8 (80%) or 305
2 x 6 (85%) or 325

1 Arm Clean & Press 4 x 5 (40, 50, 60, 85 )
(Same as the Olympics Clean & Jerk but with a dumbbell not a barbell.)

APOLLON AXLE 2" thick bar Curls 2 x 8, 1 x 7, 2 x 6 (5 x 6-8)
Ab Wheel 2 x 40

Heavy day but benching and close grips fealt good and was PHSYCHED!! listening to MAN O WAR on my cd player! CALL TO ARMS AND GODS OF WAR during squats! YEAH!!!
http://www.youtube.com/watch?v=gIFmYnP_RDQ

JULY 17
JUIJITSU


JULY 18TH

I did 5 Circuits of the following:

Stability ball Back Extensions 15x (much harder because of the balance required compared to the bench version. So activating stabilizers harder as well.)
Push up version or Dips 20 - 25x (Different each time)
Stability Ball Squat or 1 Legged Squat 50 - 75x
Bridging 1 - 2 min. (Front or Back) (Different each time)

L Pull ups (Pull ups with leg raise hold to work the abs too as well as back and biceps) (Different grips each time) 10x

Planks (Different each time)
Knee Raises 12x

Another from Brooks Kubik's DINOSAUR BODYWEIGHT TRAINING.www.brookskubik.com
-JEFF

UPDATE

JULY 10TH JUIJITSU 1 hr.

JULY 11TH



Did 3 minutes of each exercise as many sets & reps as I could in that time limit.


Lying Knee Raise to Chest



Push up with hands balancing on Medicine Balls

(These are killers! )



Climbing Rope Pull up Body Rows

(Switching the right or left hand forward each set.)



1 Legged Pistol Squats holding the straps from the gymnastic rings.

(Switching feet each set)



Bridging stepping around in a semi circle while doing Front Neck Bridging.

(Haven't done that since high school wrestling.)



Boxing class 1 hr.

(Back at it today. )

Juijitsu Thurs. JULY 12

Fri JULY 13
Stability Ball Wall Squats holding a 12 lbs. medicine ball between my knees.
Body Rows holding smith machine bar with feet on a stability ball
Alternating Bridging reaching back over alternate shoulders
Stability Ball Back Extensions

Did 3 minutes of each exercise as many sets & reps as I could in that time limit.

2 BOSU Ball Plank
Feet on a Stability Ball Plank
Plank on the elbows and toes

As long as I could in each.

BACK IN THE GYM.

From reading a copy of DINOSAUR BODYWEIGHT TRAINING by Brooks Kubik.

Back in the gym today after a week break....

Treadmill :
1 min. Flat
*3 min. High Incline climb*
1 min Flat cool down.


Did 3 minutes of each exercise as many sets & reps as I could in that time limit.

Dips with leg raised like an "L"

Hanging Leg Raises alternating sets with Hanging Knee Raises
(as many reps as I could alternating til failure)


Wrestling Neck Bridges (as many reps as I could then alternating front to back bridging)
HAVEN'T DONE THESE IN AGES! But really helped my back stretch out today.


Pull ups with 1 hand on chinning bar and other grabbing a rope handle.
(as many reps as I could then switch hands with the rope and bar grip.)


1 Legged Band Squats til failure then switch legs holding onto pull up/press up straps.

Bodyweight only. But the 3 min. rounds for reps really caught me by surprise.

CANADA DAY

I did a small strongman demo in Toronto as part of the Canada Day festival. www.amesburycanadaday.ca

I did well at the Clean & Press with the log (which is usually not a good lift but today was. Once I got it to my chest I pressed it very well. Interesting too, because I really only do the Power Clean part when training with the log lift.)
Also the 1 Arm Dumbbell Press was good. 100 lbs. dumbbell for 5.

Stone load wasn't good. I have real trouble with this. Natural stones are great training tools because they are so awkward and figuring out how to lift them is a work out by itself. But loading these for speed is not my thing.
I adopted the 200 lbs. stone after though. I was looking for one to train with anyway so BONUS!

The tire flip was interesting. A 760 lbs. tire. I had done a 700 lbs. one in training so was looking forward to this.
ALMOST!.....
I managed to lift it off the ground but it would slip and BOOM! Tried using work gloves but couldn't get the grip with them. (there was a big pincture hole in the other side facing up and I was laughing to myself because if that was on the bottom that was the grab I needed!
Am kinda disappointed with the tire because I really wanted that flip and made a stupid small mistake with the gloves that cost time. STUPID!
With a little work on it I KNOW I'll get it!

The stone too. Now that I have it, I'll train with it and it'll be easy! I lifted it in the event but dropped it when I went to regrip it fumbling around when I went to load it. Like I said, you have to play around with stones to figure out the best way to grab and lift them. Everybody has to do it differently as well.
You can't lift anything like this with a text book style.

I didn't embarrass myself and I think we put on a good little show.
I know I'm better and stronger from the training I did. Doing what I did with the log and tire and other lifts show this.
I'll be doing more abdominal STRENGTHENING core work which will help all things.

THE FINAL BATTLE

JUNE 26

JUIJITSU 45 MIN. (short class due to the heat. 33 degree weather )

JUNE 27
Last official work out of this 4 month training cycle.

TRAP BAR 230, 320 X `1, 420 *MISS* , Then 320, 230 max reps each drop sets.

Speed Zercher Squat 6 x 2 57% 1RM or 215 lbs. from the bottom position start. (pararellel) (20 sec. between 2's)
Rack High Pull (clean grip, shoulder width double overhand.)
245 lbs or 75% x 5
265 lbs. or 80% x 5
275 lbs. or 84% x 5
1 Arm Farmers Walk 1x each hand 100 lbs.
Chin up bar hang (for grip and back stretching)

Stability Ball Crunch 1 min. and stretching the back and abs on the ball.

(Back was really hammered! Still feeling it from Wednesday thick bar deadlift new personal record probably.)

Grippers (Squeeze as hard as I could doing a partial with a level I can't close then til failure 2 more times with 2 lighter grippers.)

Trap Bars didn't go as well as I'd've liked. But I hit new personal bests on Thick Bar Deadlifts(340 lbs. up 10 lbs.)
385 lbs. on a regular olympic bar Deadlift with no wrist straps. This was my best ever WITH wrist straps before and managing it without liftiing straps is signifigant.
, Bench Press(325 lbs. up 20 lbs.),
Bottom Position Squat (375 lbs. up 30 lbs.),
Zercher Squat(365 lbs. up 20 lbs.)
, Military Press (225 lbs. up 20 lbs.)
and Log Cleans (back up to my all time heaviest 210 lbs.), Farmers Walk (200's lbs. up 10 lbs.), Tire Flip (700 lbs. x 5 up 100 lbs. and 2 more reps!! )as a result of the last 4 month training macro cycle so that's awesome!

I'd recommend a version of this training routine to anyone wanting to get stronger and bigger. My heaviest bodyweight got to 217 from about 208 starting weight.
Fun too with using all the different training styles, exercises changing throughout but still being progressive. 2 MAIN IMPORTANT KEYS TO PRORESS as John Macallum wrote in the book of that same title.
Keeping the body off guard and not allowing it or the mind to go stale doing only one thing for too long. (A deadly mistake in any type of exercise and training.)

Also tested successfully for my green belt in Juijitsu during this cycle and one step closer to a double black belt (in 2 styles that is.) and discovered boxing training which has helped in that as well with my striking, hand work.

This strength training, unconventional to most as it may be, has paid off in spades on the mat, in the sparring ring and just in my general conditioning as well.

The results are here.
It worked for me and I'm not a genetic marvel if you know me.
Just good, hard, FOCUSED work.

There's a good story in DINOSAUR TRAINING by Brooks Kubik (I have this very special book ranked in a highest place among all my collection or those I have read. READ IT! too).

A young student takes a seasonal job in a lumber camp up north in the middle of nowhere and after the first day on the job he thought he was going to die. But as the season went on he got BIGGER and STRONGER and better due to the hard work, lifting, pushing, pulling, carrying and dragging. This is the mentality I took in my training here.
It works/worked for me,
it works PERIOD!

FINALLY!!!!!

JUNE 25

BACK & CHEST

APOLLON AXLE 2" thick bar Deadlifts 1x 200, 250, 320, **340 **
**NEW PR**

Hit a new PR on APOLLON Deadlifts today. Went from 250 and loaded on to 340 and just missed it at the sticking point just under my knees. AGAIN!!
Tried a couple times again, rechalked my hands with that tite grip stuff and just budged it.... But I went down to 320 lbs. and hammered that up pretty smoothly and then decided to go 1 more time at the 340. Didn't think about how or the best way to... just got down, grabbed it and ripped at it and started to go up again to the knee this time I really sat back with it and it was the slowest lift I've ever done and was starting to feel light headed but there's no way I'm losing this one. Locked out for a few seconds after like YEAAAAH!! FINALLY!
That's been a plateau for a long time.

I was still sore in my back from Saturday's work out with the sandbag. But I just did what I had to enough.
If I was 100% I had to wonder how much better it would've gone today. (??)

Bottom Position Bench Press in the power rack : 195 lbs., 215 lbs x 15
275 lbs. x 3 x 5

Cables incline Press 3 x 8 80 lbs. each.
(Did these standing in the cable crossover with the cables set on the bottom and step out, pressing them forward and upward together on an incline instead of using dumbbells.)

Seated Cable Row 3 x 20 220 lbs.
Smith machine Floor Press 2 x 6 275 lbs.
(Basically bench pressing while laying on the ground instead.)

Bent Rows 265 x 15, 305 x 3 x 10 (switching grips between sets)
Flyes 3 x 15 55's
Chins 3 x 20 (bodyweight) (switching grips between sets)
1 Arm High Rows 3 x 10 each 220 lbs. (switching grips between sets)

Back Extensions 3 x 20 (bodyweight)

I tried the alternate a back exercise with a chest exercise then back. Pulling then pushing. Classic effective way to train the whole upper body.

JEFF'S 20 MINUTE WORK OUT X 2

Got this work out idea from a couple John Brookfield articles in MILO www.ironmind.com http://www.ironmind.com/ironmind/opencms/ironmind/GripTips/GripTip.html
www.samsonscroll.com

JUNE 23RD
Armwrestling practice in the a.m. (see CHAMPION post)

P.M.
1) 20 minutes time limit for as many repetitions as possible. Rest as needed.

Sandbag Cleans 130 lbs. Sandbag.
(Loosely packed, shifty weight. No belt to work more stabilizers and abs as well as back, legs, grip grabbing the loose bag. Cardio too. Haven't done this in a while so lifting a sandbag again was a good shock to the system as well as a mental game finding the best way to lift it as it changed shape pretty much every time I put it down for a break. WOW!)

A Sandbag is great because it's very different to lift because it's unbalanced and harder to get a hold on. So it works small muscles in ways that bars or machines don't. Also works flexability because of the positions you need to lift from at different parts of a given lift.
Also VERY GOOD for any wrestling, martials arts, boxing, rugby, hockey or football and contact sports.

2) 20 minutes time limit for as many repetitions as possible. Rest as needed.

Sledgehammer Swings:
(Side to side, across the body down, across the body up, straight up & down. Switching as I fatigue on one to the other. Grip/forearms, shoulders, back, abs/low back, cardio)

STRONGEST ARMS

JUNE 21ST
JUIJITSU

JUNE 22ND
2" APOLLON AXLE thick bar Deadlifts 95% for maximum repetitions
(310 lbs. x 5)
(More challenging lift with the 2" thick bar than the 1 5/8 inch common Olympic bar. Lots of carry over to standard barbell lifting. Especially supporting and controlling the weight in your hands. After working out with thick bars, an Olympic bar feels like NOTHING! EASY!)

Based on a work out in WORLD'S STRONGEST ARMS Magnus Sammuelsson dvd.
http://www6.mailordercentral.com/iro...sp?number=1404

http://www.youtube.com/watch?v=l4GzrW2-ovM (DVD Trailer)

2" APOLLON AXLE thick bar Curls
110 lbs. x 15
130 lbs. x 10
140 lbs. x 10
110 lbs. x 15

Wrist Roll ( with a barbell rolling and reverse rolling up my body to the chest from straight arms as if doing an upright row.)
2x each direction with 80 lbs.

1 Arm Rope Handle Cable Curl (like Hammer Curls) 2 x 12 110 lbs. each.

1 Arm Cable ROLLING THUNDER 2" revolving handle Curl 5 x 6 120 lbs.

Wrist Curl 2 x 10 275 lbs. (Standing with a curl grip on the bar holding it at mid thighs as if doing shrugs but curling the wrists. Smith Machine.)

IRONMIND CAPTAINS OF CRUSH Grippers www.ironmind.com
#1 2 x 5
#2 2 x 1
#3 partial 1x
#1 til failure.

Good day. Biceps fealt strong with weights feeling light and easy!
The 2" around thicker handle/bars work the grip, hands and forearms as well very heavily! Building more practical and useful muscle strength in the biceps.

No Triceps work as they were worked hard on Wednesday assisting in the Bench Press and Shoulder Press as secondary support muscles.
Triceps are the pushing muscles in the arms.

CHAMPION!

On June 9th Rick Heidebrecht, who I've been coaching in armwrestling won the Ontario championships held in Woodstock. BOTH left AND right hand titles. This is exceptional!
This is the same guy who won the 220+ weight class at the Ancaster strength contest as well.
http://www.inthehook.com/profiles/rick_heidebrecht.html

I got a phone call yesterday from the newspaper in St. Catherines as well. They are doing a story on him and interviewed me about armwrestling, coaching and training for armwrestling and Rick's win and armwrestling career.

This is the second championship athlete I've trained.
The video from the 2007 Provincials has just been posted. You can check out all the action at:www.ArmsportVideos.com

HOT!!

JUNE 19
Juijitsu 90 min.


JUNE 20
Log Bar Clean: 5 x 135 ,
3 x 155,
1 x 175
(Expected more here. Went for 185 and didn't quite get it. Forgot my belt DOH!! So had to do these raw. Some people think no belt is good. But when you are working up to a near maximum lift that's not a good idea and won't allow you to go as heavy safely. )

Bottom Position Bench Press: 225 x 5 245, 275 x 3 295, **325** x 1
(Don't need a belt for bench pressing.)

Push Press: 5 x 135 ,
3 x 155, 185,
1 x 205, 225
(Went for 235 but no. Back was fine stabilizing the weight but my shoulders didn't have enough left. Push Press is a shoulder press with a bit of hip and legs drive as you press the weight explosively.)

Fealt tired today after not sleeping well and a long day and had a stomach cramp from the heat outside. Not my best day. Just lifted at CROSSFIT so I could just go at my own pace.

JUNE 18

OVerhead Barbell Squat 2 x 7 with 115 lbs.
(Fealt good in the power rack. Behind the neck press the bar and squat down holding the bar at the top.)

1 Arm BARBELL Curl 2 x 7 60 lbs.
2 DB's OVerhead Squat 2 x 7 reps with 1 - 3 Presses at the bottom with 55 lbs. DB's
1 Arm Barbell Side Deadlifts 2 x 7 each with 135 lbs.
(Going to try more next time)
Saxon Side Bends 2x 7 each side with 30 lbs. dumbbells overhead.
Stability Ball Roll outs as many as I could in 1 set. http://www.t-nation.com/findArticle.do;jsessionid=3AA7F3FADA31ADD98A1067CAAA513304.ba08?article=218exer

Boxing class afterward. http://www.steelcitycrossfit.com/ http://www.regencyboxing.com/
(Lots of running and sprints, wheelbarrow hand walking in 100 degree sun! Was killing me but no complaining.)
(Technical work on heavy bag and partner drills.)
I found that running fast wasn't my thing. But I was ok on the conditioning end with the sprints, etc.
May not be the fastest runner and no future 5, 10K marathons planned. But I could've kept going afterward for a while.
Steady wins the race??

Deadlift

JUNE 16
At CROSSFIT www.steelcitycrossfit.com
(I like going there for a change of pace and the different atmosphere a couple times a week.)

Deadlift (olympic bar, belt only, NO Straps): 135, 225, 315, 385 lbs. x 1 **385 was my best ever with straps even. But did it today without straps. Only TITE GRIP on my hands.

So my grip has gone up a lot!
Missed 405 and 395 but if I would've tried it right after the 315 it might've gone better. Good one though. Deadlifting is one of the best full body lifts low or high reps, heavy or light weight you can do. Back, legs, glutes, abs, traps, hips all involved and it is a movement you'd do in one way or another every day, 100x a day in real life outside the gym.

Good confidence builder for TACTICAL STRENGTH CHALLENGE because that 385 lbs. would've given me a 2nd place in the Deadlift event there.

At Home:
Stone Lifting max reps with the 175 lbs. and 125 lbs. stone.
(Another full body work out as well as balancing and stabilizing the stone which doesn't have nice, pre set grips and handles like a bar or machine. So it brings out more of the smaller "Core" muscles and stabilizers in the body that don't get worked in normal training or don't get it in the same way.

JUNE 15
ARMS
Cable bar curl 80% of heaviest 30 sec. up, 30 sec. down each rep, til failure. Then....Cable bar curls with same weight, normal speed reps til failure.

Dips (Bodyweight) 30 sec. up, 30 sec. down each rep, til failure. Then....Dips (Bodyweight) normal speed reps til failure.

Seated French Press on smith machine: 80% of heaviest 30 sec. up, 30 sec. down each rep, til failure. (These killed!!)
Then....Seated French Press with same weight, normal speed reps til failure.

Reverse Curls 80% of heaviest 30 sec. up, 30 sec. down each rep, til failure.
(I barely got 2 reps here! Shocked!)
Then....Reverse Curls with same weight, normal speed reps til failure.

(The slow motion style kicks your @$$. Can't do nearly as many reps as normal. Not surprising to get 2 or 3 reps only with a weight that normally is for 8 - 10 this way. Blows you right up! )

Only took 20 min. for the whole work out, arms cramped. In, out and done!

Old school work out from the vault from my armwrestling days. The slow motion reps built a lot of my stopping power and holding strength during matches. If/when a match went past the READY - GO! 2 second slam pin you had to be able to outlast the other guy for sometimes over 2 minutes! pulling back n forth. A huge lactic acid build up and burn there. This is what the 30 seconds up and down trained for.
Cables also gave more constant resistance through the range of motion each rep.

3 Plates a Side!

Passed the Juijitsu grading for green belt on Tues. One more step toward the second black belt. Aikido then Juijitsu next.

JUNE 13
Bottom Position Bench Press in the power rack: 135 x 15
225 x 7
245 x 5
275 x 3
*315 x 1* *NEW PERSONAL BEST* !3 plates a side!

My strength levels have started and continue to peak with 1 more month to go!

1 Arm High Row
45 x 15
90 x 7
135 x 5
180 x 3
250, 300 x 1

Pull ups (Rope Handle, Close Grip, Wide Grip and Palms Facing Triangle handle)
supersetted each with Stability Ball Push ups (feet on ball)
4 supersets max reps each (bodyweight only).

A superset I really like. A good finisher today. Abs and low back kicking in too with the
(in)stability ball.
Actually a lot more core/stabilizer training right now as you see.

I liked this work out. Quick, heavy and different again. Keeping things still fresh and I can see the training working with the more weight on the bar.

GET A SHOVEL

JUNE 12

Shovel Lift with a 45 lbs. plate on the 1 side of an olympic bar. 6 x 40 each side.
(An exercise from Steve Justa's ROCK, IRON, STEEL book. Lift the uneven bar as if you were shovelling or a pitch fork. A core exercise to build the side obliques, low back, hands/forearms, hamstrings, calves, hips and balance as if you don't control the weight, you'll topple over with the unbalanced bar. Stand with your feet in a wide stance "L" with the foot foot pointed out.)

Juijitsu 1 hr.

HARD - CORE TRAINING PART 2

June 11

OVerhead Barbell Squat 2 x 6 with 115 lbs.

1 Arm BARBELL Curl 2 x 7 55 lbs.

2 DB's OVerhead Squat 6 - 7 reps with 1 - 3 Presses at the bottom with 60 lbs. each.

DB's Dumbbell Pass from hand to hand maximum reps with 75 lbs., 55 lbs., 35 lbs. dumbbell

1 Arm Barbell Side Deadlifts 2 x 6 each with 135 lbs.

Did Stability Ball Roll outs as many as I could in 1 set. Boxing class afterward.

Boxing FIGHTFIT class afterward 1 hour at www.steelcitycrossfit.com
Got to do some focus pad work with head coach Dave Finch at www.regencyboxing.com
which was a special addition to tonight's class and a pretty neat thing.

JUNE 8 CHEST/BACK

Bench Press (bottom Position in power rack) 245 lbs. alternated with Wide Grip Chins 4 x 8 - 10 80% of max
Close Grip Bench Press (bottom Position in power rack) 225 lbs. alternated with Close Grip Chins 5 x 8 - 10 80% of max

(Chest and Back day yes but this was a better arm work out than Wednesday too!)

T - Bar 1 x 8, 3 x 10 180 lbs. 80% of max
Wide and Close Grip Lat Pull 3 x 8, 1 x 6 (2 sets each grip) 230 lbs. or 85%
Dumbbell Pullovers 1 x 8, 3 x 10 80 lbs. or 80% of max
Stiff Legged smith machine Deadlifts 1 all out set of 30 at 85%
1 Arm Seated Rows 4 x 8 each with 200 lbs. (6 - 8 at 85%)

JUNE 9 JUIJITSU grading for green belt 2 hours. INTENSE! (Back, shoulder, ribs really feeling it after that tonight. Fealt really good during the test and in good cardio shape. Haven't worked it that hard in a LONG TIME. Went for it! www.hsma1.com We'll see the result on Tuesday but I fealt confident.)

www.phoenixfitness.ca

http://www.phoenixfitness.ca/team.php?id=11

New updated gym web site with video interviews!
Click on JEFF KING to see mine. :-))
Feedback welcome.
-JEFF

MORE NEW BESTS!!

JUNE 5 JUIJITSU 90 min.

JUNE 6 Arms
All 4 x 10 - 12 from a training article by Lou Ferrigno. One of my favourite bodybuilders.

EZ Bar Curl 175 lbs.
1 Arm DB Tricep Extensions 60 lbs.
ROLLING THUNDER Cable Curl 100 lbs.
Tricep Pushdowns 130 (Triceps were fried after these)
1 Arm Preacher Curl machine 90 lbs.
1 Arm Reverse Pressdown 40 lbs.
1 Arm Cable Kickbacks 40 lbs.

Waaaaay too much isolation work in my opinion. I tweaked a couple exercises for my style but I'm not a fan of the pump and squeeze.
Isolation is good if you are working out around or rehabing injury. But that's about all.Not a primp and poser in front of the mirror here!
I want and need my arms to be as strong as possible. That's all.

JUNE 7
Farmers Walks Deadlift and Hold for time with **200 lbs. a side.**
**NEW PERSONAL BEST**
(works your core, legs and especially the grip very hard here keeping the weights up.)

Tire Flip 450 , 600, **650 lbs. x 1****700 lbs. x 5** (I did this by loading weight plates in the far rim of the tire and lifting it upright and lowering it back down.) **NEW PERSONAL BEST**
(Lots of back, hips, legs, glutes, biceps, lower body and posterior chain as well as the pushing muscles at the end finishing the lift. Chest, shoulders, triceps)
Finished with a high reps set with just the empty 450 lbs. tire.
Great cardio as well doing the tire flips

Atlas Stones 175 lbs. unloads , 125lbs. stone lifts reps.
(Didn't have it today on stones but the tire and Deadlift Hold made up for it. Lots of back, biceps, legs here and chest to "crush" grip the stone.)
AWESOME DAY!

Juijitsu 90 min. class at 7:30 pm.