WED. MAY 30
Today's work out was based loosely on http://brighton.ncsa.uiuc.edu/~prajlich/manfred/6manfrd_nolink.html
Barbell Curls with the EZ curl cambered bar 2 x 8 with 205 lbs.
(A power style curl dragging it up my body keeping the stress on through the reps.)
Standing 1 Arm Dumbbell Tricep Extensions overhead 3 x 8 - 12 with 75 lbs.
(Got only 10 on my last set.)
1 Arm ROLLING THUNDER handle Cable Curl 2 x 10 each with the low cable crossover cable with 120 lbs.
1 Arm Rope Handle Cable Curl 2 x 12 each with 120 lbs.
(More gripping than the dumbbell hammer curl because of the rope handle.)
Tricep Cable Pressdown with the inverted "V" handle ^ 3 x 12 at 110 lbs.
Quick work out, about 25 minutes. Heavy and low sets and low reps.
Light stretching for the biceps and triceps afterward.
My arm work looks heavier and abnormal but it still stems from my armwrestling training in the gym. We did EVERYTHING low reps/heavy for tendons strength at the table and explosiveness.
There was no such thing as "isolation exercises".
Just as much weight as you could do and lift as hard as you could to make them as strong as you could for the next tournament.
It had nothing to do with how you looked in the mirror or about posing them.
That's the ONLY reason I can train arms heavy like I do and did here.
Wednesday, May 30, 2007
Monday, May 28, 2007
BIG CATCH UP JOB AFTER COMPUTER CRASH!
SAT. MAY 19
JUIJITSU 90 min.
Heavy - Light Atlas Stone lifts max reps each.
Tire Flip/ max reps (light)
WEEK 3
TUES. MAY 22
JUIJITSU 90 min.
Farmers Walk
10 min. with 115 lbs. Dumbbells
10 min. with 95 lbs. Dumbbells.
FRI. MAY 25TH
Snatch Grip High Pulls 5 x 2 with 30 sec. between sets with 245 lbs. or 75% (Dynamic Speed training starting with the bar at the knees.)
Speed Deadlifts 8 x 1 with 30 sec. between sets with 195lbs. or 50%
Back Extension 32 reps with bodyweight only.
Speed Trap Bar 5 x 2 with 30 sec. between sets with 50% or 205 lbs. with a shrug at the top of each rep.
THUR. MAY 24TH JUIJITSU 1 hr.
SAT. MAY 26TH STEEL CITY STRENGTH CHALLENGE #2 event I promoted and em cee'ed
MON. MAY 28TH
Speed Squats (Bottom Position starts.) 6 x 2 at 60% (195 lbs.)
75% x 1 (265 lbs.) with 30 sec. between sets.
(Wasn't really into these. Fealt harder than normal.)
Speed APOLLON AXLE 2" barbell Deadlift 4 x 1 with 30 sec. between sets with 60% or 205 lbs.
Speed Deadlift (Olympic bar) 4 x 1 30 sec. between sets with 60% or 245 lbs.
Clean & Press 3 x 3 with 82% or 165 lbs.
Stability Ball Roll outs 1 x 35
-JEFF
JUIJITSU 90 min.
Heavy - Light Atlas Stone lifts max reps each.
Tire Flip/ max reps (light)
WEEK 3
TUES. MAY 22
JUIJITSU 90 min.
Farmers Walk
10 min. with 115 lbs. Dumbbells
10 min. with 95 lbs. Dumbbells.
FRI. MAY 25TH
Snatch Grip High Pulls 5 x 2 with 30 sec. between sets with 245 lbs. or 75% (Dynamic Speed training starting with the bar at the knees.)
Speed Deadlifts 8 x 1 with 30 sec. between sets with 195lbs. or 50%
Back Extension 32 reps with bodyweight only.
Speed Trap Bar 5 x 2 with 30 sec. between sets with 50% or 205 lbs. with a shrug at the top of each rep.
THUR. MAY 24TH JUIJITSU 1 hr.
SAT. MAY 26TH STEEL CITY STRENGTH CHALLENGE #2 event I promoted and em cee'ed
MON. MAY 28TH
Speed Squats (Bottom Position starts.) 6 x 2 at 60% (195 lbs.)
75% x 1 (265 lbs.) with 30 sec. between sets.
(Wasn't really into these. Fealt harder than normal.)
Speed APOLLON AXLE 2" barbell Deadlift 4 x 1 with 30 sec. between sets with 60% or 205 lbs.
Speed Deadlift (Olympic bar) 4 x 1 30 sec. between sets with 60% or 245 lbs.
Clean & Press 3 x 3 with 82% or 165 lbs.
Stability Ball Roll outs 1 x 35
-JEFF
Thursday, May 17, 2007
CATCHING UP ON HERE.
WED. MAY 16 ARMS
Based on MAGNUS SAMMUELSSON'S WORLD'S STRONGEST ARMS dvd.
Apollon Axle thick bar Curls: 1 x 10,8, 6, 4, 2, *2* (130, 140, 150, 160, 180 lbs.) (*Worked up to a new BEST of 180 lbs.!! * )
Hammer Curls: 4 x 8 (75's, 80's 90's, 100's)
Kneeling High Cable Curls 2 x 12 100 lbs. each side of the cable crossover.
Standing Wrist Curls 2 x 10 (275) (Gripping the bar at thigh level as if doing shrugs but with a palms up curl grip.)
Barbell Wrist Roll (like a wrist roller rolling the bar up the body both directions. 80, 70, 60 lbs.)
1 Arm Preacher Machine Static Hold with a hammer grip. 120 lbs. at the top position as long as possible.
CAPTAINS OF CRUSH Gripper
#1 1 x 10
#2 1 x 5 each hand.
Bottom Position Power rack Close Grip Bench Press 135, 155, 185, 205, 225, 275 x 2(Very rough 275 but got it BARELY.)
1 Arm Pressowns 1 x 15, 12, 8, 8, 6 (90, 100, 120, 150) each.
Seated French Press (smith machine) 135, 155, 185 lbs. x 5, 135 x 10 to finish.
THURS. MAY 17
Speed Dynamic Effort Lifting.
(Lift as fast and explosively under control as possible and lowering the weight under control with low weight, low reps and high speed. No bouncing or jerking the weight up and down. To build more power for heavy weight lifting later on.)
Speed Bottom Position Power rack: 195 lbs. x 6 x 2, 245 x 2, 275 x 2 with 30 sec. between. (55%x 6 x 2, 70% x 2, 80% x 2)
Speed Deadlifts 55% x 10 x 1 with 30 sec. between 1's. (215 lbs.)
Clean & Press 3 x 3 with 88% (175 lbs.)
Stability Ball Roll outs 1 x 70
Juijitsu in the evening 1 hour class.
Crazy busy week @ the gym working training people. But good!!
Surpised arm day went so well because that was a marathon work day. Was at the gym a total of 10 hours!! TIRED but a good tired. Good day but EXHAUSTED!
New and good clients. If I can keep this going til I go to Australia in July that'd be ideal.
-JEFF
Based on MAGNUS SAMMUELSSON'S WORLD'S STRONGEST ARMS dvd.
Apollon Axle thick bar Curls: 1 x 10,8, 6, 4, 2, *2* (130, 140, 150, 160, 180 lbs.) (*Worked up to a new BEST of 180 lbs.!! * )
Hammer Curls: 4 x 8 (75's, 80's 90's, 100's)
Kneeling High Cable Curls 2 x 12 100 lbs. each side of the cable crossover.
Standing Wrist Curls 2 x 10 (275) (Gripping the bar at thigh level as if doing shrugs but with a palms up curl grip.)
Barbell Wrist Roll (like a wrist roller rolling the bar up the body both directions. 80, 70, 60 lbs.)
1 Arm Preacher Machine Static Hold with a hammer grip. 120 lbs. at the top position as long as possible.
CAPTAINS OF CRUSH Gripper
#1 1 x 10
#2 1 x 5 each hand.
Bottom Position Power rack Close Grip Bench Press 135, 155, 185, 205, 225, 275 x 2(Very rough 275 but got it BARELY.)
1 Arm Pressowns 1 x 15, 12, 8, 8, 6 (90, 100, 120, 150) each.
Seated French Press (smith machine) 135, 155, 185 lbs. x 5, 135 x 10 to finish.
THURS. MAY 17
Speed Dynamic Effort Lifting.
(Lift as fast and explosively under control as possible and lowering the weight under control with low weight, low reps and high speed. No bouncing or jerking the weight up and down. To build more power for heavy weight lifting later on.)
Speed Bottom Position Power rack: 195 lbs. x 6 x 2, 245 x 2, 275 x 2 with 30 sec. between. (55%x 6 x 2, 70% x 2, 80% x 2)
Speed Deadlifts 55% x 10 x 1 with 30 sec. between 1's. (215 lbs.)
Clean & Press 3 x 3 with 88% (175 lbs.)
Stability Ball Roll outs 1 x 70
Juijitsu in the evening 1 hour class.
Crazy busy week @ the gym working training people. But good!!
Surpised arm day went so well because that was a marathon work day. Was at the gym a total of 10 hours!! TIRED but a good tired. Good day but EXHAUSTED!
New and good clients. If I can keep this going til I go to Australia in July that'd be ideal.
-JEFF
Monday, May 14, 2007
EASY!!!!!
MAY 14
Partial Trap Bar from the knees level. 1 x 10 (75%) 390
(This 1/2 movement works on the half way up sticking point most of us have with deadlifting. To strengthen that weak point so not to lose lifts you should be getting up.)
Standing Front Press in the power rack: 135, 155, 185, *225* x 1 *NEW PERSONAL BEST*
Stiff Legged Deadlift 3 x 3 (70, 75, 80%) 300, 320, 340
(Good secondary assistance movement for low back strength.)
85 lbs./55 lbs. Heavy bag Carries 10 min. each (Cardio!)
(Used carrying on shoulder alternating sides, front bearhug, and cradle style lift and carry switching with each run.)
Grip Holds max time 3x each hand with 2" ROLLING THUNDER handle on the low cable with full 150 lbs. stack.
EASY day everything fealt light. A bit surprising pleasantly after a long personal training day at the gym. 4 very different/varied and good people to work with.
Partial Trap Bar from the knees level. 1 x 10 (75%) 390
(This 1/2 movement works on the half way up sticking point most of us have with deadlifting. To strengthen that weak point so not to lose lifts you should be getting up.)
Standing Front Press in the power rack: 135, 155, 185, *225* x 1 *NEW PERSONAL BEST*
Stiff Legged Deadlift 3 x 3 (70, 75, 80%) 300, 320, 340
(Good secondary assistance movement for low back strength.)
85 lbs./55 lbs. Heavy bag Carries 10 min. each (Cardio!)
(Used carrying on shoulder alternating sides, front bearhug, and cradle style lift and carry switching with each run.)
Grip Holds max time 3x each hand with 2" ROLLING THUNDER handle on the low cable with full 150 lbs. stack.
EASY day everything fealt light. A bit surprising pleasantly after a long personal training day at the gym. 4 very different/varied and good people to work with.
Saturday, May 12, 2007
JEFF'S 15 MINUTE WORK OUT TODAY
SAT. MAY 12TH
Not the 20 min. Jane Fonda work out from the '70's!! No spandex, leg warmers, head band here!!
15 Minutes of as many rounds back n forth of....
{Log Cleans x 4 (135 lbs. empty wooden lifting log, 60% approx. of my 215 bodyweight.)}
{ Push ups off the log parallel bar handles x 4 }
As little rest as possible and NO rest between the Cleans and Push ups.
(I got 11 in the 15 min.)
Truly Canadian training!! Not a Maple tree log though. :-P
(Can also use a barbell loaded to about 60% of your own bodyweight, dumbbells or Kettlebells or Log Bar at STEEL CITY CROSSFIT weighing about 60% of your bodyweight again instead of the log I did.)
#2 Hand Gripper Close and Hold til hand opens (negatives). 3x each hand.
-JEFF
Not the 20 min. Jane Fonda work out from the '70's!! No spandex, leg warmers, head band here!!
15 Minutes of as many rounds back n forth of....
{Log Cleans x 4 (135 lbs. empty wooden lifting log, 60% approx. of my 215 bodyweight.)}
{ Push ups off the log parallel bar handles x 4 }
As little rest as possible and NO rest between the Cleans and Push ups.
(I got 11 in the 15 min.)
Truly Canadian training!! Not a Maple tree log though. :-P
(Can also use a barbell loaded to about 60% of your own bodyweight, dumbbells or Kettlebells or Log Bar at STEEL CITY CROSSFIT weighing about 60% of your bodyweight again instead of the log I did.)
#2 Hand Gripper Close and Hold til hand opens (negatives). 3x each hand.
-JEFF
Friday, May 11, 2007
ANCASTER DAY
MAY 11
Clean & Press 95, 115, 135, 155, 185 x 1
(pyramided up to 93%)
Atlas Lift Plate Rows 90, 135, *160* x 1 *NEW BEST * :D
(Took 3 attempts to lap it but got it!)
Military Press standing in the power rack 95, 115, 135, 155, 185 x 2
(pyramided up to 84%)
Incline Press in the power rack 135, 165, 195, 225 x 5
(pyramided up to 80%)
(Trained at PHOENIX FITNESS in Ancaster after dropping off the pulling sled for the strength event we are running there May 26th. They heard the rumble and fealt the ground shaking as I made my way to the gym to train.
A slight preview of what's coming May 26th! YEEEEEAAAAAAHH!! )
-JEFF
Clean & Press 95, 115, 135, 155, 185 x 1
(pyramided up to 93%)
Atlas Lift Plate Rows 90, 135, *160* x 1 *NEW BEST * :D
(Took 3 attempts to lap it but got it!)
Military Press standing in the power rack 95, 115, 135, 155, 185 x 2
(pyramided up to 84%)
Incline Press in the power rack 135, 165, 195, 225 x 5
(pyramided up to 80%)
(Trained at PHOENIX FITNESS in Ancaster after dropping off the pulling sled for the strength event we are running there May 26th. They heard the rumble and fealt the ground shaking as I made my way to the gym to train.
A slight preview of what's coming May 26th! YEEEEEAAAAAAHH!! )
-JEFF
Thursday, May 10, 2007
BLEEEEEEEEEETTTTCCHHH!!!!!
Wed. MAY 9
Sore throat and bad stomach upset on Tues. so layed low after work. Still had some of that Wednesday so played it by ear. Was a lightweight day and short one so went ahead anyway heavily medicated.
Using WESTSIDE BARBELL Dynamic Effort lifting. Low reps, rest and light weight. But lifting as hard, fast and explosively as possible.
http://www.bodybuilding.com/fun/chadcoy2.htm
http://www.westside-barbell.com/
APOLLON AXLE Deadlifts 50% 1RM x 6 X 2 with 30 sec. rest between 2's
TRAP BAR from the floor 35% 1RM x 6 X 2 with 30 sec. rest between 2's with a shrug at the top of each rep.
RUN & LIFT:Run up and walk down the 24 gym stairs then...TRAP BAR from the floor 25% 1RM x 5 with a shrug at the top of each rep.
Done 8x back to back with minimum rest.
2 Handed Kettlebell Swings 3 x 5 (35, 53, 72 lbs.)
1 hr. Boxing class at http://www.steelcitycrossfit.com/ THUR.
MAY 10
Juijitsu 1 hr. www.hsma1.com
Sore throat and bad stomach upset on Tues. so layed low after work. Still had some of that Wednesday so played it by ear. Was a lightweight day and short one so went ahead anyway heavily medicated.
Using WESTSIDE BARBELL Dynamic Effort lifting. Low reps, rest and light weight. But lifting as hard, fast and explosively as possible.
http://www.bodybuilding.com/fun/chadcoy2.htm
http://www.westside-barbell.com/
APOLLON AXLE Deadlifts 50% 1RM x 6 X 2 with 30 sec. rest between 2's
TRAP BAR from the floor 35% 1RM x 6 X 2 with 30 sec. rest between 2's with a shrug at the top of each rep.
RUN & LIFT:Run up and walk down the 24 gym stairs then...TRAP BAR from the floor 25% 1RM x 5 with a shrug at the top of each rep.
Done 8x back to back with minimum rest.
2 Handed Kettlebell Swings 3 x 5 (35, 53, 72 lbs.)
1 hr. Boxing class at http://www.steelcitycrossfit.com/ THUR.
MAY 10
Juijitsu 1 hr. www.hsma1.com
Monday, May 7, 2007
MONTH 3!!!!
Sat. May 5th Juijitsu 1 hr.
WEEK 3
Mon. May 7th
2" thick bar APOLLON AXLE Deadlift 200, 270, 290, 320 x 1
340 !!MISS!!
Gym was busy. I wasn't as focused as I should've been after a busy day either. Having a heck of a time breaking past that 340 magic number! Got it to just below knees and ran out of drive! (mental block kinda thing for some reason. See even trainers get plateaus to work through! )
Anyway next.....
Trap Bar from floor 4 x 5 at 80% (or 330 here)
(A very good sub for Squats. Simillar to Deadlift lifting off the ground and standing up. But with the body position standing INSIDE the hexagon bar the emphasis goes to legs instead of the back as much. About 70/30% legs to back here. Where barbell deadlifts are the opposite.)
An "assistance exercise" here to the AXLE Deadlifting.
Plyometric Squat Jumps
1 x 10 holding a 12 lbs. medicine ball
1 x 10 holding a 10 lbs. medicine ball
1 x 10 holding an 8 lbs. medicine ball
(Great bodyweight exercise for explosive legs! Used the medicine balls for added resistance today.)
1 set of reps with light Tire Flip (450 lbs.) in my yard at home.
(Earth mover tire lifting in and up til stood upright each rep. Start is a drive with the legs, hips, back and chest, at the knees you squat the tire up with legs, back, glutes and hip. Some biceps here too transitioning. Push it up and over with chest, shoulders. A full body move! Great cardio when done for reps!!)
Lower body is totally FRIED!!
WEEK 3
Mon. May 7th
2" thick bar APOLLON AXLE Deadlift 200, 270, 290, 320 x 1
340 !!MISS!!
Gym was busy. I wasn't as focused as I should've been after a busy day either. Having a heck of a time breaking past that 340 magic number! Got it to just below knees and ran out of drive! (mental block kinda thing for some reason. See even trainers get plateaus to work through! )
Anyway next.....
Trap Bar from floor 4 x 5 at 80% (or 330 here)
(A very good sub for Squats. Simillar to Deadlift lifting off the ground and standing up. But with the body position standing INSIDE the hexagon bar the emphasis goes to legs instead of the back as much. About 70/30% legs to back here. Where barbell deadlifts are the opposite.)
An "assistance exercise" here to the AXLE Deadlifting.
Plyometric Squat Jumps
1 x 10 holding a 12 lbs. medicine ball
1 x 10 holding a 10 lbs. medicine ball
1 x 10 holding an 8 lbs. medicine ball
(Great bodyweight exercise for explosive legs! Used the medicine balls for added resistance today.)
1 set of reps with light Tire Flip (450 lbs.) in my yard at home.
(Earth mover tire lifting in and up til stood upright each rep. Start is a drive with the legs, hips, back and chest, at the knees you squat the tire up with legs, back, glutes and hip. Some biceps here too transitioning. Push it up and over with chest, shoulders. A full body move! Great cardio when done for reps!!)
Lower body is totally FRIED!!
Friday, May 4, 2007
UPPER/LOWER
MAY 3RD JUIJITSU 90 min. Throws and mat grappling mostly. www.hsma1.com
MAY 4TH
Military Press (barbell) in power rack 3 x 40 with 60% (or 135 lbs. ) of 1 rep maximum
(or 215 lbs.)
About 2 min. rest between sets.
Then reset for.....
Bottom Position Squats with 60% again (195 lbs.) of 1 rep maximum (345 lbs.) same scheme as the Presses.
Abdominals
All 3 x 15
Back Extensions (bodyweight only)
Cable Crunch with the cable crossover stack of 150 lbs.
Side Cable Crunch with 50 lbs. each side.
Cable Side Bends using the low cable in the cable crossover with the whole 150 lbs. stack each side.
Hanging Knee Raises off the chin up bar. (bodyweight only)
(I use added weight in my abs training unlike most. This is to strengthen my stomach muscle and reinforce the low back. Very practical and functional.
NOT ABOUT ONLY JUST BUILDING A SIX PACK TO LOOK GOOD! )
A different look too if you train the abs this way. Thicker, more dense like a big tree trunk of your body's trunk!
Quicker training today with a busy personal training day ahead of my 10:30 a.m. work out.
MAY 4TH
Military Press (barbell) in power rack 3 x 40 with 60% (or 135 lbs. ) of 1 rep maximum
(or 215 lbs.)
About 2 min. rest between sets.
Then reset for.....
Bottom Position Squats with 60% again (195 lbs.) of 1 rep maximum (345 lbs.) same scheme as the Presses.
Abdominals
All 3 x 15
Back Extensions (bodyweight only)
Cable Crunch with the cable crossover stack of 150 lbs.
Side Cable Crunch with 50 lbs. each side.
Cable Side Bends using the low cable in the cable crossover with the whole 150 lbs. stack each side.
Hanging Knee Raises off the chin up bar. (bodyweight only)
(I use added weight in my abs training unlike most. This is to strengthen my stomach muscle and reinforce the low back. Very practical and functional.
NOT ABOUT ONLY JUST BUILDING A SIX PACK TO LOOK GOOD! )
A different look too if you train the abs this way. Thicker, more dense like a big tree trunk of your body's trunk!
Quicker training today with a busy personal training day ahead of my 10:30 a.m. work out.
Wednesday, May 2, 2007
LOG LIFT FOR REPS
MAY 2
Trained at CROSSFIT after work today www.steelcitycrossfit.com
(I really like the different energy there. Met up with an Olympic weightlifting buddy training there now who I introduced to our gym a while ago.)
Log bar (7' bar with log style hammer handles, palms facing each other.) made by ONTARIO CUSTOM METAL http://www.custommetal.50megs.com/index.html
40 reps sets with 50% 1RM *GOAL was 6* As the Power Clean lift is a full body exercise, so instead of 3 sets of 40 for upper then 3 x 40 lower body combined now into 6 x 40 working the full body together.
1st set or 2 were pretty rough. Worked on technique light and fast. Got better as it went on.
Relaxed intensity as it was a light day. Once I got into a rythmn popping it up and down I probably could've done a bit heavier. But technique was the thing today.
Boxing class 1 hr. (heavy bag rounds combos you go, I go style.)
Was dreading this day but had a good one. Funny!
Good day! Good day working too in personal training.
Trained at CROSSFIT after work today www.steelcitycrossfit.com
(I really like the different energy there. Met up with an Olympic weightlifting buddy training there now who I introduced to our gym a while ago.)
Log bar (7' bar with log style hammer handles, palms facing each other.) made by ONTARIO CUSTOM METAL http://www.custommetal.50megs.com/index.html
40 reps sets with 50% 1RM *GOAL was 6* As the Power Clean lift is a full body exercise, so instead of 3 sets of 40 for upper then 3 x 40 lower body combined now into 6 x 40 working the full body together.
1st set or 2 were pretty rough. Worked on technique light and fast. Got better as it went on.
Relaxed intensity as it was a light day. Once I got into a rythmn popping it up and down I probably could've done a bit heavier. But technique was the thing today.
Boxing class 1 hr. (heavy bag rounds combos you go, I go style.)
Was dreading this day but had a good one. Funny!
Good day! Good day working too in personal training.
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