CARRY AND DRAG

MAR. 31
Armwrestling practice in Oakville about an hour long.

Missed out on a lot of my sled and carrying cardio this week due to timing and the lifting getting more intense as well draining me.
So as it's one of the most important parts to the training I decided to make it up and hit both HARD!!! today.
First up, 20 min. of Tire Dragging around my backyard 200 lbs. approximate truck tire chained to a pull up/dip belt around my waist. Dragged backward and sideways on gravel.(Legs, hips, glutes, calves, cardio)
The uneven gravel sliding under my feet added some instability and balancing with sitting back and down and leaning backward with short, choppy steps to move the weight.

After a short rest.....

160 lbs. garden/yard stone carries across the backyard in laps. 30 min.(Legs, hips, glutes, calves, cardio, upper and lower back, stabilizers, arms, chest in hugging the stone close while carrying it and shoulders depending on the carrying position it was in.)
Wore a jacket to protect my arms from scraping but still managed to anyway.
Fingers cramped too after all the gripping and pinching to get a hold on the stone and controlling it while walking with its odd shape.

AS BASIC AND PRIMAL TRAINING AS YOU CAN GET!
-JEFF

300?? WHEN THEY MAKE A MOVIE ABOUT MY TRAINING THEY'LL CALL IT 600 BECAUSE IT'S 2X AS GRUELING!!

MAR. 29
Juijitsu 60 min. class

MAR. 30

APOLLON AXLE thick bar Deadlifts
1 x 10 with 160
1 x 10 with 200
1 x 10 - 20 with 270

(Done as in SUPER SQUATS by Randall J. Strossen. Got 20 reps but had to stop a couple times so keeping that weight one more week.)(Done without a belt only TITE GRIP www.titegrip.ca)

Pullovers
20 reps with 50 lbs.
20 reps with 60 lbs. and
20 reps with 75 lbs.

(Did not superset/alternate between Deadlifts for a change. I found that the supersets work better though.)

Trap Bar Deadlifts from the floor
1 x 10 with 200
1 x 10 with 250
1 x 10 - 20 with 330
(Got 20 so will be going up next time. )
(No straps, only work gloves and belt. DO WORK!!!)

Straight Arm Cable Pulldowns
20 reps with 110 lbs.
20 reps with 120 lbs. and
20 reps with 130 lbs.
(Does the same thing as the Dumbbell Pullovers but standing. A different angle.)

Trap Bar Shrugs (lifted from the floor and shrug at the top.)
1 x 10 250 lbs.
1 x 10 300 lbs.
1 x 20 370 lbs.
(Got 20 so will be going up next time. Used the Trap Bar for Shrugs as well to change things a bit and hit more of the trapezius with the side handles from a different angle.)
(Only work gloves and belt. WAS GOIN' TO WORK HERE!!!)

Pullovers for 20 reps with 50 lbs.
20 reps with 60 lbs. and
20 reps with 75 lbs. again.

Finished the day with Run & Lift.

12 rounds of Bench Press x 5 with 35% (or 105 lbs.) of maximum then run up and walk down the gym staircase back n forth. (Pulled the bar over onto my chest and did 5 presses then reset the bar over my head on bench back over, ran up the stairs, walked back down.)

This was done VERY FAST with little rest between.
INTERVAL TRAINING!!

-JEFF

TUES. THE 27TH

Juijitsu at HAMILTON SCHOOL OF MARTIAL ARTS www.hsma1.com

Belt test techniques practice and mat grappling 60 min. class

Fealt GREAT to get back in there this week after last week's scheduling and general weirdness.

MAR. 28

Working out at STEEL CITY CROSSFIT tonight. www.steelcitycrossfit.com

Log Bar Cleans 135 x 2
145 x 2
155 x 2
165 x 2
(Like the Power Clean barbell exercise, the log bar is a squared bar with hammer style palms facing each other handles. I find this more user friendly for my bad wrist staying in a strong nuetral position)

Incline Press 3 x 3 with 235
(As noted in an earlier post, BIG movement for chest, shoulders, triceps)

Atlas Lift Plate Rows 3 x 3 with 135
(3 45 lbs. plates stacked ontop of a 10 lbs. plate and "rowed" into the chest as talked about before to simulate the lifting of a round Atlas Stone from Strongest man shows hence the ATLAS LIFT name.)

A whole body awkward lift especially back and lower body. Awkward lifts call on more strength, balance, small support muscles to perform in different positions. You'll see A LOT of this awkward style in favour of BOSU and stability balls and the like in my work outs because we lift odd awkward things every day while standing on solid ground rather than BOSU half balls or wobble boards holding barbells, machines or dumbbells.

Feel free to message of e mail me about this to learn more. ANYONE who trains or has ever trained with me can tell you from personal experience using this exercise idea!


Dips 1 set of 24 at bodyweight only (The Finisher! for chest/triceps)

Note the alternation of CHEST - BACK - CHEST - BACK sets and exercises for the full upper body front to rear work out. A most effective way to work your upper torso because the shoulders, arms get a hard secondary hit supporting the bigger chest/back.
TRY IT!


Boxing class (heavy bag and focus mits. ) at STEEL CITY CROSSFIT for HARDCORE cardio!

-JEFF

WEEK 3!!!! HEEEEAAAAAVY STUFF!!!!!

MON. MAR. 26

ROLLING THUNDER 1 Arm Deadlifts: 3 x 3 with 100 lbs. (Right handed) and 160 lbs. (Left handed)
(Great grip exercise!! with the 2" thick revolving ROLLING THUNDER handle.)

Partial (from knee height ) Trap Bar Deadlift off of aerobics steps 3 x 3 at 84% of max (430 lbs. here)
(It went up pretty well and smoothly but the 9th rep was my absolute last!)
(The Partial lifts build your tendons strength by being able to use a heavier weight on your system than you can in a full range lift helping your muscles get used to feeling heavy weights.
Lifting the trap bar at this level works your lower/upper back more than your legs due to the starting height.)

1 Arm Dumbbell Press 3 x 3 each side with 90 lbs.
(One side at a time helps concentrate on one dumbbell only compared to the normal with 2 dumbbells.
This is a good way especially if there's a strength or development imbalance there. Standing also calls on other muscles in your sides and lower body to balance yourself.)

1/4 Deadlift and Hold: Lifted from thigh height or lock out and holding as long as I could with a mixed over/under grip. 500, 410, 320 lbs.(using only a belt and tite grip and paper towels to pad my calloused hands.)
(Another great grip builder as well as the lower back fighting to stay upright holding the weight.)

1 Arm Dumbbell High Pull:1 x 4 each side with 50 lbs.1 x 4 each side with 55 lbs.1 x 2 each with 60 lbs.
(easier than I expected. My back was really feeling it by now!)
(Explosive lift for the Back, Legs, Hips, Glutes, Biceps, Shoulders/Trapezius. A full body lift even though one sided. Again, as with 1 arm presses, a good way to correct any strength or muscular imbalances.)

DONE!!

Busy day so was a bit slow today and more drained at the end. Riding the HAMILTON STREET RAILROAD city bus from to Ancaster and back to Hamilton and across to the gym outside Dundas can be a work out by itself! HA!
-JEFF

MORE 20 REPS MADNESS!!

MAR. 24

APOLLON AXLE thick bar Deadlifts 1 x 20 with 1601 x 20 with 2001 x 10 - 20 with 260(Got 20 so will be going up next time. The APOLLON AXLE bar is 2" thick so about 50% grip strength to add to the challenge of the lifts you do with it. )
Supersetted each with a set of Straight Arm Cable Pulldowns for 20 reps with 80 lbs.,
20 reps with 110 lbs. and
20 reps with 130 lbs.

Trap Bar Deadlifts from the floor1 x 20 with 2001 x 20 with 2301 x 10 - 20 with 320 (Got 20 so will be going up next time. )

Supersetted each with a set of Pullovers for 20 reps with 50 lbs.
20 reps with 60 lbs. and
20 reps with 75 lbs.

Shrugs for 2 sets to warm up then 1 all out set of 20 once again as above with 365 lbs.(I did the shrugs with the weight behind me. Not many people do them that way but the Trapezeus "TRAPS" muscles are part of the back and not as much infront of the body. So Shrugs behind are more anatomically correct/effective.Didn't use a belt or straps atall in this work out because I don't tend to do that until 85% max or heavier. Only the grip aid I started using from www.titegrip.ca )
Supersetted with the Straight arm Pulldowns again to finish.

Used the Straight arm Cable Pulldowns to save time today as they do the same thing with the same bodyparts as the Dumbbell Pullovers. Just a different position.

My favourite work out of the week. Was really feeling it from the carries from yesterday! But was all good.

Notice that I am using mostly multi joint exercises even in the circuit training days. Even the one side at a time lifts use many muscles together. No isolating each bodypart.
A LOT of emphasis on the Back and Legs and Chest. The BIG muscle groups in the body to gain size and strength here with the smaller arms, shoulders, etc. acting to help support and getting a lot of secondary working out.

I believe also working the big parts and as many at the same time as you can for cardio/endurance will take more energy and **Burn More Calories, Fat Faster and More Effectively! **
NOT JUST FOR HEAVY WEIGHTS AND POWER TRAINING!!
You can also do the multi joint training more often without worrying about overtraining your bodyparts.
Things like Deadlifts, carries, Clean & Press also immitate things people do every day outside a gym. Look at a person who works in a physical job like construction, farming, labourers like my brother who works in a rock quarry or those who are involved in lumberjacking like you'd see on TIMBER SPORTS on TSN. What does the job usually involve??
Lifting from the ground, carrying, pushing or pulling something.

Even something as simple as carrying groceries, lifting boxes or your dog or kids, whatever can be helped by this type of exercise.

THE OLD SCHOOL WAY

Don't get me started on all these "Studies that show....." and the "my genetics..." excuses I hear from a lot of people!

You can study yourself into excuse after excuse not to try hard in your training til you study yourself into a hole! Theory = B.S.! What you do in the gym is PRACTICAL!
Am I genetically gifted to be big and strong? NO WAY! I was the typical 90 lbs. weakling before I started training in an old sweat , blood & guts gym when we didn't have access to all the fancy supplements or ZONEs and the net was years away. But I lifted as hard and heavy on everything as I could.
OK, you or me might not get to a MR. OLYMPIA title or be the next WORLDS STRONGEST MAN ....fine I'll humour them, BUT how do you know how close you'll get to that or how far much better you'll get from where you are now?

Just put the university studies away and TRAIN and see how far you can go! Training like we did and I still do is the REAL exam. You make it through....you pass! Everything else is just theoretical.

Now as a trainer and with access to more styles of training, as it's been said before, I wish I knew then what I do now but the mentality I had back then is here now with what I know now. It's something more people in gyms need again in my opinion. Hunger, discipline, drive, whatever you want to call it. This is something any of those who train with me learn and get really quick!

END OF RANT.

TOTALLY BAGGED!!

MAR. 23
Smith Machine Clean & Press 5 x 2 (up each set of 2)
145 x 2 x 2 ,
155x 2 x 2 ,
165 x 1 x 2
(Fealt EASY!! Even the last set.)

Incline Press in the power rack 4 x 4 with 225 lbs.
Alternated with ...
Plate Rows 125 lbs. 4 x 4 (Setting 2 45 lbs. and a 35 lbs. plates stacked ontop of a 10 lbs. plate just to clear the floor, Bend down and grip underneath the 45's edges and pull it back, up and into your chest in a Back rowing motion. "Crush" with your forearms so the plates can't slide. Simulator for lifting round Atlas Stones. )

Push ups with the smith machine bar on my back with a 45 lbs. plate each side.
As many reps as I could.

**NOTE: The Chest/Back combos alternated for a whole upper body work out. Will see this theme again regularly from here on in.**

85 lbs. Heavy Bag Carries over the shoulder. Alternating sides each lap, lifting it from the floor to my shoulder each time.
As many laps as I could do in 25 min.
A real GRINDER finish!!

Doing this 1 sided makes you have to work to balance and keep from tipping to the side and this is made even harder while moving/walking with a weight balanced on the 1 side. No real handles either so is different to lift than a barbell or dumbbell.
Back, calves, hips, thighs, transverse abdominals, obliques as well as the other stabilizers in the trunk.) AND HUGE CARDIO!!!
As well, picking it up from the floor each time is a full body lift and adds more strength to the equation.

SOME SCENES MAY BE DISTURBING TO SOME VIEWERS!!

MAR. 21

Run & Lift 10 x 5
(This is doing a set of Log Bar Clean & Press x 5 using 30% of max then putting it down and doing a sidestep shuffle left side then back to the bar right sided keeping hands at chin to practice for the boxing class afterward tonight. Repeat this combo 10 times. Treated this as a warm up because it was so light.)

Used some information from Matt Furey COMBAT CONDITIONING about bodyweight exercises at STEEL CITY CROSSFIT GYM www.steelcitycrossfit.com .

Some of my trainees at the gym will recognize some of this. :-))

Wrestling Neck Bridging

Hindu Push ups (also called dive bomber or Judo push ups with a wide stance lowering then sliding your body across forward and back up)

Bodyweight (Hindu ) Squats (deep knee bend raising the arms up to chest each rep.)

All 3 exercises done til I couldn't do another. Then moving on to the next exercise.
Done in 1/2 hour total! Although surprised by how taxing it was despite being so short and only 3 exercises! ACK!!!

FIGHT FIT BOXING Class 1 hr. (heavy bag work and sparring.)
-JEFF

WEEK 2!!!!!!!!!!!!!!!!!!!!!!!

MAR. 20

All rested, back and ready to go with WEEK 2!!
Bottom Position Squat in the power rack 275 lbs. or 80% 4 x 4
Alternated with....
Straight arm Cable Pulldowns 130 lbs. using the Lat Pull machine. 4 x 4
(Does the same job as pullovers with a Dumbbell but you stand facing infront against the machine seat, Wide Grip the bar and throwing your chest out, shoulders back pull the bar down to your stomach in a straight line down.)

Standing Barbell Press in the power rack: 3 x 5 at 75 % (155 lbs.)

Sled Work (forward and Backwards) with 60% and 40% (190 and 145 lbs.) for 15 min. each weight.
(As different an exercise as this is, I still say it's one of the best you can do for cardio, legs, back! Come to STEEL CITY STRENGTH CHALLENGE #2 on MAY 26TH and see how good a work out sled dragging is!!)

Stiff Legged Deadlift 3 x 5 325 or 80 %

Chin up bar Fingers Hangs for time: Hang in the bottom/start position of a wide grip pull up slightly flexing your elbows and wrists to keep you off the floor til the grip gives out. This is also used as a lat stretch and to release tension in the lower back. But I'm using it as a grip exercise here.)
Done with a 45, then down to a 25 lbs. plate + my 210 lbs. bodyweight, then bodyweight only. (3 holds total)

Away on a Break Back Home

MAR. 17

So, training at a gym there....

Smith Machine Clean & Press 3 x 5 (up each set of 5) 135, 145, 165
(I use this because of my bad right wrist and not being able to use a straight olympic bar because of it. Smith machine keeps the wrist stable.)

Incline Press in the power rack 5 x 5 with 215 lbs.
Alternated with ...
Plate Rows 115 lbs. 5 x 5
(Setting 2 45 lbs. and a 25 lbs. plates stacked ontop of a 10 lbs. plate just to clear the floor, Bend down and grip underneath the 45's edges and pull it back, up and into your chest in rowing motion. "Crush" with your forearms so the plates can't slide. Simulator for lifting round Atlas Stones. This exercise mimics it pretty well but is really tricky at first.)

1 Arm Farmers Walk 1 run each side for distance.
(Doing this carry 1 sided as if you were carrying a water bucket. Doing this 1 sided makes you have to work to balance and keep from tipping to the side and this is made even harder while moving/walking with a heavy dumbbell in 1 hand. Grip, back, calves, thighs, transverse abdominals, obliques as well as the other stabilizers in the trunk.)

Juijitsu before I left in a.m. 90 min.

20 REPS FUN DAY!!

MAR. 16TH
Today's work out is based on the famous 20 rep sets as in SUPER SQUATS by Randall J. Strossen and KEYS TO PROGRESS by John McCallum. (highly recommended reading!)These have become kind of staples at the gym! Kinda a way to earn your stripes once you've been through a 20 reps SUPER SQUATS type work out. :)

APOLLON AXLE thick bar Deadlifts 1 x 20 with 50% of max1 x 20 with 60% of max2 x 10 - 20 with the 75% max as prescribed in the SUPER SQUATS (Got 20 so will be going up next time. Didn't like my 1st set because the bar was a bit slippery so I used the titegrip to chalk up and went again. The APOLLON AXLE bar is 2" thick so about 50% grip strength to add to the challenge of the lifts you do with it.)

Alternated each with a set of Dumbbell Pullovers laying on the floor for 20 reps with 50 lbs.
20 reps with 60 lbs. and
20 reps with 75 lbs.

Trap Bar Deadlifts (the diamond shaped bar you stand inside and pick up like a wheel barrow. This is actually more like a Squat with the majority of the stress hitting the legs about a 70/30% legs/back ratio where deadlifts with a bar are about 70/30% back. Opposite.) from the floor.

1 x 20 with 50% of max
1 x 20 with 60% of max
2 x 10 - 20 with the 75% max as prescribed in the SUPER SQUATS

(Got 20 so will be going up next time. )
Alternated each with a set of Dumbbell Pullovers laying on the floor for 20 reps with 50 lbs.
20 reps with 60 lbs. and
20 reps with 75 lbs.
Shrugs for 2 sets to warm up then 1 all out set of 20 once again as above.(My hands were dead after this and callouses were killing me! About penny sized by now!! Didn't use a belt or straps atall in this work out because I don't tend to do that until 85% max or heavier.)
Alternated with the Pullovers again to finish.

FUN DAY!

If you have any questions about these work outs feel free to leave a comment/question or contact me.
-JEFF

THURS. MAR. 15

Juijitsu www.hsma1.com tonight here. Throws mostly for grading and group practice RANDORI practicing techniques for our next tests. You stand in the circle (kinda like a WWF lumberjack match. :-P and a partner steps in and does a grab, kick or punch and you must defend it.) My favourite! Tough abs and push up combo in the warm up work out!

CONDITIONING CIRCUIT DAY

WOW!! Today was a lighter weight circuit training day for endurance/conditioning.

I saw an episode of ULTIMATE FIGHTER ALL ACCESS and the circuit they did on there which looked interesting. So I decided to do a simillar thing based on my own and the equipment availlable at PHOENIX FITNESS Main West.

What it was from the episode was a circuit of 10 exercises at 50% intensity (or very light, no weight) for 100 reps each the 1st round, 90 each the 2nd round and all the way down to 10 reps for the 10th and last round.

Rather than use a complete circuit which would require the gym to be pretty much empty, I did exercises paired as you'll see below......

Band Body Rows with the straps hanging off the stair case alternated with
Press ups with the straps.
(These are like the assisted chin up/dip machine in other gyms but better I think because you still have to balance but while controlling the amount of resistance by how much of yourself you lift up by how far you step out. Each side has to work on its own as well to balance.)

Back Extensions alternated with Ab Crunches on the back extension bench.
(No added weight here. DIDN'T NEED IT!! VERY old school core training before core training was even a term. Got a few looks on this 1. Maybe as I looked like I was about to be ill after the 3rd or 4th super set HA! I had a ROCKY cd in my disc man so I was gonna be alright. Maybe the giant sweat pool forming under the bench from my effort too.)

Smith Machine Shrugs to the front of the body alternated with shrugs with the bar behind me.
(Here front and back counted as 1 set each so 5 in each position for the 10 total sets. Working them front and back for more complete stimuli.

The trapezius muscles, although seen in the front as lumps from the neck to shoulder are actually originated in your mid back and attached/inserted in the front giving them their appearance. So it's most effective to train them with the bar behind you! Something I very rarely see people doing but should.

Shoulder Press machine with the front then rear handles. ( 5 sets each position here same as the shrugs. These were one of the HARDEST pairs of the day! )

Chest Press Machine alternating wider grip handles set with a set of close grip palms facing in handles (5 sets in each position as in earlier. Just taking long enough to reset and go again and exploding the reps out!)

By this time my whole upper body was BURNING!! from fingers to my neck! It also seemed that IF I got past the 60 rep set it was kinda like the downhill jog. I CAN DO THIS! EASY STUFF NOW! once I got to the half way point if I didn't lose it before or between. Close to it a few times!

At this point, I got to sit down.....doing Leg Press alternated with Calf Raises on the Leg Press Machine.
(You don't need to unlock the safety pins for Calf Raises so after my Leg Pressing I'd just lock, reset my toes to the end of the platform and go. Not bad. I might've been able to go a bit heavier here afterall.)

Most of the time I rested long enough to switch grips or reset my position, turn around or whatever on a lift. Keeping a fast pace to build endurance (and whose kidding? Get it over with quick as possible!)

I finished with Seated Rows changing from a wide grip to a palms facing in grip each time so one more time 5 sets in each grip working different areas in the muscle with the different grips.
I really didn't know if I was going to finish my sets here all the way til 10!!!
This was still about 50% max but fealt HEEAAAAVY!!! by now. Was counting in 10's to finish the sets.

THIS was a trainer's REAL practical exam! If you make it through you pass. All theory til you do work outs that test you mentally as hard or more than physically. The real work outs that you STILL talk about years later. The ones you earn the battle scars and respect in.

I ended my day with 8 stair runs with 5 reps of 2 handed dumbbell swings at the bottom each time with a 30 lbs. dumbbell. Cool Down.
(Runs? Fealt more like wading or walking through knee deep snow at this point!)

This is my conditioning day this week. It will change again next week and each of my 4 days in the gym will be a different emphasis. Power 1 day, endurance another, mass phases, special attention to things like core and/or grip training too as I go along the next 4 monthes and each week, month will be different keeping me fresh and interested.

My training is different. Though I certainly can, I don't train my clients (trainees I call them rather more personable.) the way I myself do unless they like that. I can do varied things with the many varied people with their own various goals, needs, quirks and do.

But if you may be reading this and finding it interesting or even to try some work out I post here Let Me Know! :-))

Had an intense 3 hour Juijitsu training camp Sunday. Sparring/grappling only rounds and rounds of freestyle sport juijitsu (combining both strikes and throws, grappling)

One thing different in this blog will be explaining the WHY about the exercises, sets, reps I do
rather than just only the WHAT and HOW I do. Hopefully this will help my readers understand the different styles of training I do. Especially because you might see me training in the gym.

TODAY'S WORK OUT

Split it in 2 parts between training a regular visually impaired client. (I call it that because he's not completely blind.)

Bottom Position Squats with 75% max 5 x 5
(You start the lift at parallel level for you in a power rack. A dead start no momentum. Squat down til your thighs are 90 degrees with the floor and reach to the nearest set of pin holes. This is where you set the safety pins to lift the bar from. Very taxing for the low back, stabilizers, hips and legs.)

Alternated with....
Dumbbell Pullovers lying on floor (Dropping right down to complete a set of 5 with 75% heaviest right after squats. This taxs the upper body. Back, Chest, Abdominals and Triceps and acts as a stretching movement as well for the back/abs after squatting.)
Tried using a BOSU but didn't like how that fealt. Not a fan of them anyway and only use/teach them in things like Planks.
Reason is, 9/10 people have bad enough posture and stability/balance on 2 feet on solid ground. Why complicate this problem? Master the standing on stable surface first!

Did NOT use a belt here! So to work the stabilizer muscles more effectively as mentioned above. Was not a weight that warranted a belt either.

Standing Shoulder Press in the rack: Again the 5 x 5 with 75% and no belt.
(Fealt a little shaky here but I think it was because the back and legs were fatigued already from the squatting.)

Stiff Legged Deadlift (smith machine) 3 x 5 adding weight each set. (I did use a belt here but no straps)

I finished the work out after my training session with 20 min. of alternated forward and backward sled dragging laps around the gym.
10 min. at 60% or 190 lbs. and another 10 min. dropping to 40% or 140 lbs.

GREAT CARDIO AND INTERVAL WORK! A full body move as well especially back, hamstrings, calves feeling it after. Light weight now and more for conditioning as I will usually backward pull up to 320 lbs.
Sit back down into it and PUUUULLLLL!!! taking short choppy steps once it gets going and lean far forward and low short stepping up on toes when pulling it forward behind you.
Watch the initial jolt! :-P

Took the boxing FIGHT FIT class at STEEL CITY CROSSFIT after a break at work.
Heavy bag rounds and pads work combinations for rounds mostly.

SUPPLEMENTATION

During the next 4 monthes I will be using the following nutritional supplements to assist my training......

Meal replacer bars/shakes (the cookie dough bars are a fav!) (The bars and shakes help give me the nutrients and calories needed when eating a "real" meal isn't practical or possible while working longer hours or traveling. This way I can have the 4 - 5 smaller meals a day to keep up metabolism and not store excess or let my body hold onto fat/calories to save itself from a long period without eating. NEVER STARVE YOURSELF!! This is a HUUUUGE DIETERY ERROR!!)

Chondriton/Glucosamine Sulfates (for tendons, joints support)

Creatine(post training to rebuild/volumize tissue and ATP energy stores.)

Feel free to COMMENT regarding any questions on training nutrition/supplementation and/or arrange a appointment at PHOENIX FITNESS (www.phoenixfitness.ca or www.steelcitycrossfit . ) My base gyms.

-JEFF

Prep Training cycle (2 weeks)

Now you get to see how a trainer trains himself! :-))

Week 1 MON , TUES., WED., THUR.

70% Intensity
Log Cleans 1 x 5
Light stone lift 1 x 5
Heavier Stone Partials 1 x 5
Farmers Walk Hold 1x for max time.

Week 2 took out the FW due to ice and snow.
MON., TUES., WED., THUR., FRI.
I upped the FW Deadlift & Hold and log to 80% x 1 x 5

4 - 5 days a week using Pavel Tsatsouline's Grease the Groove tactic where you do a lift or series of lifts for 1 low rep set, medium weight high frequency to basically "teach" your body to do them better.
Training more of your nervous system.

Time to get back and get serious! Have been kinda going through the motions the last while. Needing to get motivated which I know sounds odd coming from a trainer since my job is to motivate people at the gym. BUT...Stay tuned for the next 4 monthes for "my science project" based on a Strongman training macro cycle article in MILO.

Just started my 4 1/2 month macro cycle based on an article in MILO with my own personal touches and alterations based on equipment availlable and my own weaknesses and needs to improve. Using powerlifting, strongman, bodyweight, circuits, plyometrics, bodybuilding, max and dynamic effort, kettlebells/Pavel Tsatsouline www.russiankettlebells.com ideas ....just about a bit of everything possible at one time or another in the cycle. Along with my martial arts training in Juijitsu www.hsma1.com and Boxing www.steelcitycrossfit.com Gonna be fun! to see what happens by the end.

http://www6.mailordercentral.com/iro...=1282%2D13%2E4 Link to actual issue that has the article my cycle is based on if you want to get it.
-JEFF