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.
Friday, August 31, 2007
Thursday, August 30, 2007
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
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
Monday, August 27, 2007
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.
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.
Saturday, August 25, 2007
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.
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.
Friday, August 24, 2007
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.
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.
Wednesday, August 22, 2007
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
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
Wednesday, August 15, 2007
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.
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.
Tuesday, August 14, 2007
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.!!!!
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.!!!!
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