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
Thursday, July 26, 2007
Wednesday, July 25, 2007
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
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
Monday, July 23, 2007
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.
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.
Sunday, July 22, 2007
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
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
Thursday, July 19, 2007
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
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
Saturday, July 14, 2007
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.
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.
Monday, July 9, 2007
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.
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.
Sunday, July 1, 2007
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.
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.
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