CHRISTMAS HOLIDAY

SAT. DEC. 20TH Got snowed in on Friday so I did a combo work out of the 2 days.

Deadlifts 3 x 6 @ 96% 1 RM 375 lbs.
(Went really nicely although starting to get into heavy territory. )

Speed Floor Presses 10 x 5 @ 195 lbs.
Speed Squats Safety Squats 10 x 5 @ 225 lbs.
(30 sec. inbetween)
Military Press 3 x 3 215 lbs. (Sucked!)
Shrugs 8, 5 (470, 490 lbs.)

Zercher Squats 8 x 3 225 lbs.

Snow was getting bad so got out while the getting was good at this point.

MON. DEC. 22ND
Bottom Position Squats
135, 225, 315 x 5
405 x 1
(Wanted 5 with the 405 but rack was different than normal training at the gym back home on holidays and it was heavy too anyway.)

Stiff Legged Deadlifts 4 x 8 @ 80% 340 lbs.
Leg Press 1 x 100 7 plates a side
Leg Press Calf Raises 1 x 100 7 plates a side

Back Extensions Machine 2 x 25 160 lbs.

CHRISTMAS EVE DAY
Bottom Position Bench Press in the rack 8 x 3 - 10 @ 275 lbs.
Supersets with
Close Grip Bottom Position Bench Press in the rack 8 x 3 - 10 @ 235 lbs.
(Reps anywhere between 3 - 10 and went heavier since it was the last time in the training cycle.)

Tricep Dips 3 x 15 (Bodyweight)

Bottom Position Squats 2 x 5 245 lbs. 60%
(30 sec. inbetween)

Zercher Squats 8 x 3 225 lbs.
(30 sec. inbetween)

DEC. 26TH Was supposed to Deadlift. Bombed out and went home.

DEC. 27TH Back in Hamilton.....
Deadlifts 4 x 1 385 lbs. 100 % 1RM (WHAT I WAS SUPPOSED TO ON THE 26TH!!)
(The point of the program was to do 3 - 4 reps a set with your 100% max and I did it even though just 1 set. Doesn't matter.)

Plate Rows
45, 90, 135 x 5
180 x 3 GOOD!!

Stiff Legged Deadlifts
310 x 8
330 x 5
370 x 5

Shrugs on HAMMER STRENGTH Chest Press Machine
4 45 lbs. plates a side x 8
5 45 lbs. plates a side x 5
6 45 lbs. plates a side x 5

SPEED DAY

TUES. DEC. 16TH
JUIJITSU

WED. DEC. 17TH
Log Bar Bottom Position Bench Press:
10 x 3's @ 50% with 30 sec. approximately between sets

Close Grip Log Bar Bottom Position Bench Press:
10 x 3's @ 50% with 30 sec. approximately between sets

Speed Zercher Squats 8 x 3 @ 225 lbs.
30 sec. approximately between sets

Bottom Posion Speed Squats 5 x 2 245 lbs.
30 sec. approximately between sets

Smith Machine Push ups instead of Dips 95, 135, 155 lbs. x 5

SQUATS AND DOGS

DEC. 15TH

Squat 5x5 (135, 225, 315 ,395 )
(Lost the 395 at the top on the first lift. Reset under the bar a couple times and found the centre of gravity and threw my head back and looked up almost exagerated but I GOT THAT @#!%er this time! YAAAAAAA!!!!!! First 1 was BRUTAL , slow and heavy and keeping balance from going forward again. But once I got up I set and found the groove. Still heavy but a lot smoother. Heavier than I've gone in over a year! 405 lbs. has been my 1RM with a spotter since then. )


Assistance:
Leg press 1 set of 100 reps 7 plates a side
Superset with
Leg press Calf Raises 1 set of 100 reps 7 plates a side
(Burn outs! Blew up.)

Stiff Legged Deadlifts 4 x 8 80%
Stability Ball Roll outs 2 sets of 20.

(Had to hurry to get home to take the dog outside before he bursts.)

THUR. DEC. 11
JUIJITSU 1 hr.

FRI. DEC. 12
Deadlift day 3 X 7, 1 X 5 @ 93% 1RM
(3rd set of 7 sucked so my training partner made me do another set at that weight. But the weight for the first two sets was easier than I thought it was going to be.)

Shrugs 1 x 8, 5, 5 (475, 495, 540 lbs.)
(Fealt really heavy!! WOW!)

Smith machine Stiff Legged Deadlifts 315 x 8 and 335, 365 x 5
(Back was burning after these.)

Short on time so no plate rows or stone lifts.

WED. DEC. 10

Plyometrics Penta Jumps 2 x 5 Standing Broad Jumps.
(Time saver but still effective.)

Zercher Squats 8 x 3 225 lbs.
(30 sec. approximately between sets)

Bottom Position Log Bar Bench Press. 5 x 8 - 10 reps 80% or 265 lbs.
supersetted with
Bottom Position Log Bar Close-grip Bench Press 5 x 8 - 10 reps 80% or 225 lbs.
(These were heavy and fealt a lot harder than normal olympic bar benching. I got 5 sets of each out of 3 - 10 sets and was done!)

Bodyweight Dips 3 x 15

SQUAT DAY

MON. DEC. 8
Bottom Position Squats:
135, 225, 315 x 5,
385 x 2 x 5
(Going up and up. Going really well, hoping for the carry over to my Deadlifts. 1st set came up awkward but I saved it and kept with it. Second set at 385 was right and went up a lot smoother.)

Leg Press 1 x 100 (upped it to 7 plates a side. Hard but got it!)
Toe Press Calf Raises 1 x 100 (upped it to 7 plates a side.)
Ab Wheel Roll outs 2 x 25
Stiff Legged Deadlifts (smith machine) 4 x 8 @ 80%

TUES. DEC. 9
JUIJITSU 90 min.

LOG BAR

FRI DEC. 5
Log Bar Speed Bench Press 10 x 5 @ 60% or 155 lbs.
(30 sec. between 5's)

Log Bar Incline Press in the power rack 3 x 8 215 lbs.

Olympic bar Military Press in the power rack off pins 3 x 3 @ 90% or 215 lbs.
(Barely....These sucked. My shoulders and triceps were dead from the Log Bars. Push Presses at best!)

Dumbbell 1 Arm Laterals 3 x 8 each 80 lbs.
Dumbbell 1 Arm Front Raises 3 x 8 each 55 lbs.
(Did these 1 side at a time to also work the stabilizer obliques muscles in my sides to balance while doing the 1 arm at a time with a heavy weight.)

Smith Machine Speed Squats 10 x 5 225 lbs.
(30 sec. between 5's)

Switched things up a lot today to make it interesting going into the second month of the training cycle.

Thurs. Dec. 4th

Did a quick dynamic warm up complex with the empty 45 lbs. bar.
Pull to Knees
Jump Shrugs
Cleans
Olympic Style Front Squats
x 10 each.

Deadlift 3 x 8 (89%) or 345 lbs.(Had a false start not in the right groove but found my sweet spot and got it easy! Deadlifts going awesome lately.)


Assistance:
Plate Rows to train for stone lifting 45, 90, 135, 145, 160 x 5
(Thought I was going to $#!+ out my spleen on the last 2 sets.)
170 lbs. x 1 (Good! Just got 1 rep but good.)

Stiff Legged Deadlifts 4 x 8 80% or 340 lbs.

Shrugs on HAMMER STRENGTH Chest Press Machine
4 45 lbs. plates a side x 8
5 45 lbs. plates a side x 5
6 45 lbs. plates a side x 5

( Don't like this version, I don't get the same feel from it. Too easy compared to a bar or dumbbells. But gym was busy so I couldn't get into a power rack.)

SUN. NOV. 30THI was in Brampton this weekend doing the HUMAN PERFORMANCE SYMPOSEUM for my points to update my PT certification with CPTN.
Speed training for sports and Learning the Power Clean and Olympic Lifting. (4 hours each mostly practical doing lifting and speed drills and plyometrics)At Sheridan College, nice gym there. Small but very impressive. Some different equipment specific to improving speed or jumping, sprinting that measures how much power you can put out.So a HUGE!! Dynamic Effort day of sorts.


TUES. DEC. 2
Squats went 5 x 5 getting up to 375 lbs. x 5 x 2 sets this time and was heavy but better than last week.

Leg Press and Toe Raise on the Leg Press 1 x 100 with 6 plates a side like a superset.

Stiff Legged Deadlifts 1 x 8, 5, 5 (315, 335, 365 lbs.)

Low Cable Reverse Hypers 2 x 25 (100, 150 lbs. )

WED. DEC. 3
Bottom Position Bench Press. 8 sets x 8-10 reps 80% or 265 lbs.
supersetted with
Bottom Position Close-grip Bench Press 8 sets x 8-10 reps 80% or 225 lbs.

Dips 3 x 15 (Bodyweight)(Wanted to do weighted but chain on the belt was too short!)
Wasn't happy with them. Got nothing out of it.

Penta Broad Jumps (Plyos) 2 x 5
(2 sets of 5 reactive broad jumps.)

FRI. NOV. 28
Deadlift 1 x 9, 11, 11 (86%) or 335 lbs.

Assistance:
Plate Rows to train for stone lifting 45, 90, 135, 145 x 5
170 lbs. *MISS*
Stiff Legged Deadlifts
315 x 8
335 X 5
365 X 5

Shrugs Behind the Back
475 x 8
495 x 5
540 x 5

Reverse Hyperextension with low Cable crossover cable attached to a dip/chin up belt around my feet. (Just trying these and they worked well.)
http://www.youtube.com:80/watch?v=d9Copfwwzm4

-JEFF

SPEED DAY

MON. NOV. 24TH
Squats went 4 x 5 getting up to 375 lbs. x 5 HARD! I had to get the reps done before I blew up and went out. Went for another set with the 375 lbs. but NO WAY!

Leg Press and Toe Raise on the Leg Press 1 x 100 with 6 plates a side like a superset.
Stiff Legged Deadlifts 4 x 8 on smith machine.
Low Back Machine in the circuit training area 2 x 25 with 160 lbs.

TUES. NOV. 25TH JUIJITSU 90 min.

WED. NOV. 26
Bottom Position Speed Squat 5 sets of 2. 60% 245 lbs.
Zercher Squats 8 x 3 225 lbs.
(30 sec. approximately between sets)

Bottom Position Bench Press. 10 sets x 3 reps 50% or 160 lbs.
Bottom Position Close-grip Bench Press 10 sets x 3 reps 50% or 135 lbs.

(Still fighting a cough and sore throat and just didn't feel like going heavy today. Made it a Dynamic Speed day so I could get a good work out without going heavy and productive.)

Dips 3 sets 15 reps.

THUR. NOV. 27TH JUIJITSU 90 min.

AT GOODLIFE FITNESS BARTON ST., E.

SAT. NOV. 22ND
Speed Bottom Position Bench Press 60% or 195 lbs. 10 x 5
(30 sec. approximately between sets)

Bottom Position Inc. Bench Press in the power rack: 3 x 8 90% or 265 lbs.
(Heavy but it just kept going up and up so I'm happy with that. Try to go up next time and see.)

Speed SAFETY Squats 10 x 5 225 lbs.(30 sec. approximately between sets)

HAMMER STRENGTH ISO Lateral Shoulder Press 3 X 8 95 lbs. a side (Fealt Great! Going up next time.)

1 Arm Dumbbell Laterals Raises 3 x 8 75 lbs. holding onto the rack with the other hand.
(I liked these...got them from a Tom Platz training video on the net.)
supersetted with....
Dumbbell Front Raises 3 x 8 55's lbs.

Reverse Hyperextensons 2 x 20 (no weight) laying upsidedown on the hyperextension bench.(Just wanted to play with this exercise and find a way to do it in the gym without a real Reverse Hyper machine.)

UPDATES

WED.NOV. 19
Speed Squat 5 sets of 2. 60% 365 LBS.
(Smith machine as the squat rack was taken and gym was busy. CRAP! )

Zercher Squats 8 x 3 225 lbs.
(30 sec. approximately between sets)

Bottom Position Bench Press. 5 sets x 8-10 reps 80% or 265 lbs.
supersetted with
Bottom Position Close-grip Bench Press 5 sets x 8-10 reps 80% or 225 lbs.

(Didn't get as good a work out today very rushed and really ran out of time.)
Dips 3 x 5 (90, 135, 180 lbs.)

THURS. NOV. 20 JUIJITSU 1 hr.

NOV. 21
Deadlift 1 x 13, 11, 13 (82%) or 320 lbs.

Assistance:Plate Rows to train for stone lifting
45, 90, 125, 135, 145, 160 x 5
(Really killed these today! Went for 170 lbs. and just tipped it.)
Stiff Legged Deadlifts 315 x 8
Shrugs 475 x 8
500, 540 x 5

(Time was a factor again tonight.)

MON. NOV. 17TH
www.phoenixancaster.com

Squat 5x5 (135, 225, 315 X 5, then 365 x 2 x 5)
(First 5 were heavy and after I adjusted myself under the bar I was able to stand up with it comfortably. Nearly lost the bar backwards on the last rep of the second set of 5 on the last rep. But sat down riding with the bar setting it on the pins under control. A controlled crash really. I think I went too back on my heels.)

Leg press 1 set of 100 reps 6 plates a side
Superset with
Leg press Calf Raises 1 set of 100 reps 6 plates a side

Stiff Legged Deadlifts 4 x 8 80%

Stability Ball Roll outs 2 sets of 25.


NOV. 18 JUIJITSU 90 min. www.hsma1.com

SAT. NOV. 16
Speed Bottom Position Bench Press 60% or 195 lbs.(30 sec. approximately between sets)

Bottom Position Inc. Bench Press in the power rack:3 x 3 265 lbs.

Speed Bottom Position Squats 10 x 5 225 lbs.(30 sec. approximately between sets)

HAMMER STRENGTH ISO Lateral Shoulder Press 1 x 8, 8, 4 95 lbs. a side

Dumbbell Laterals Raises 3 x 8 70's lbs. or 80%
supersetted with....
Dumbbell Front Raises 3 x 8 50's lbs. or 80%

NOV. 14TH
Deadlift 3x 15 (78%) or 300 lbs. (RAW No belt or straps or suit, Easy.)

Assistance:Plate Rows to train for stone lifting 45, 90, 125, 135, 145 x 5
(Tried 155 but jammed my finger under the stack :( That hurt!)

Stiff Legged Deadlifts on smith machine
315 x 8
335, 365 x 5
Shrugs Behind the Back:
475 x 8
500, 530 x 5
(These fealt really tough at this point in the work out)

-JEFF

NOV. 11TH JUIJITSU 90 min. (Striking)

NOV. 12TH
SAFETY SQUAT Speed Squat 5 sets of 2. 60% 335 LBS.
(LOVE THESE so if I'm at the GOODLIFE on Barton I'll use these in my Squat work out. )

Zercher Squats 8 x 3 225 lbs.(30 sec. approximately between sets)

Bottom Position Bench Press. 8 sets x 8-10 reps 80% or 265 lbs.
supersetted with
Bottom Position Close-grip Bench Press 8 sets x 8-10 reps 80% or 225 lbs.
(The first 2 supersets sucked and fealt really awkward. Once I found the groove and woke up it was good.)

Dips 5 x 15 (Bodyweight)

Triceps were done and as I type this I'm starting to get the dalayed onset soreness in the chest and legs. Especially tomorrow morning!

BANDS

MON. NOV. 10TH
One of the guys at the gym uses the jump stretch bands for squats and deadlifts and military presses as well as just range of motion exercises with the mini ones.
Looking at them for myself and when I get a new shed and home training set up within the next year. So he said that he'd bring them in for me to try first. (Green and Purple ones) and they are cool!
Used the purple ones for Bottom Squatting and deadlifts today.
Got up to 315 lbs. plus the purple "light" bands tied around 2 100 lbs. dumbbells.
135, 225 x 5 then 315 x1 (the first attempt at 315 with bands I got totally buried! Then reset and did it.) 315 x `1
Took the bands off and did 315 lbs. again but x 5 Then 355 lbs. x 2 x 5
(Good I didn't know if I'd get a second set at 355 lbs. after all this so far.)

Got up to 275 with the purple band in Deadlifts x 8. I might've had another set in me with maybe 10 or 20 lbs. but don't know if I'd get 8 reps then.
http://asp.elitefts.com/qa/default.asp?tid=101&__N=Band%20Exercises

You have to fight the down phase from pulling you back down as well as up. Like HUGE physiotherapy bands. Very interesting and fun.
We were laughing about it like when the tension really hit it was like HOLY SHIT! ARRRRGH! all of a sudden.
"Hey that one looks kinda frayed, but it'll probably be ok."
"Yeah? I hope so and it doesn't SNAP! off on the one side when I stand up with this or in the middle pulling the bar off the floor!"

It would take A LOT to snap one though.
Light (purple):
Average (green):
Strong (blue):
300-500lb 1rm: Light band
500-750lb 1rm: Average band
750+ 1RM: Strong band

Tried Good Mornings with the purple and green one and that's a good one.
We used to use bands like that in armwrestling training but not for things like the powerlifts.
Stability Ball Roll Outs 2 x 20
Leg Press 1 x 100 with 6 plates a side.
DB Farmers Walk 100 lbs. each.

2 A DAY

SAT. NOV. 8TH JUIJITSU 90 min. A.M.

P.M.

Speed Bottom Position Bench Press 60% or 195 lbs.

(30 sec. approximately between sets)

Bottom Position Inc. Bench Press in the power rack:

1 x 8, 4, 3 80% or 265 lbs.

Speed SAFETY SQUATS 10 x 5 225 lbs.

(30 sec. approximately between sets)

HAMMER STRENGTH ISO Lateral Shoulder Press 3 x 8 90 lbs. a side

Dumbbell Laterals Raises 3 x 8 70's lbs. or 80%

supersetted with....

Dumbbell Front Raises 3 x 8 50's lbs. or 80%

Fun Day.

Deadlift

THUR. NOV. 6TH JUIJITSU 1 hr.

FRI. NOV. 7TH
Deadlift day
3 x 20 at 75% 1RM Deadlifting EASY!! (295 lbs.)
Wk. 1 of an 8 Week Deadlift Cycle (3 x 16 -20 reps)

Shrugs using that lying HAMMER STRENGTH Chest Press machine.
(I like that one instead of doing flat dumbbell press)
Anyway,
180 a side for a set of 8
190 a side for 5
205, 215, and then 225 a side for 5
Too easy on the machine and that pretty much filled it up with 5 45's a side.

Stiff Legged Deadlifts 335 x 8 and 365 x 5
(Harder than I expected! Will start lighter and get the 2nd set of 5)

Stone lifting for reps when I got home. Each for as many as I could heaviest to lightest in my yard. 3 sets/3 stones
(2 things, my back and hamstrings probably already hammered from the deadlifting stiff leggeds and/or I have done any stone lifting training conditioning for a couple monthes so I'm not as good right now.)
Good enough day though.

NOV. 4 Light Juijitsu 1 hr.

NOV. 5
Bottom Position Speed Squat 5 sets of 2. 60% 245 lbs.
Zercher Squats 8 x 3 225 lbs.
(30 sec. approximately between sets)

Bottom Position Bench Press. 8 sets x 3-10 reps 80% or 265 lbs.
supersetted with
Bottom Position Close-grip Bench Press 8 sets x 3-10 reps 80% or 225 lbs.
(This killed me!)

Dips 3 sets 5-10 reps.
(with 90, 135, then tried 180 lbs. around my waist. The 180's were really cheap short reps. I need to try the Dips first in the routine so I'm 100%)

This is probably going to be the toughest day of all!

BACK TO WORK!

I took 2 monthes and did some bodybuilding type training based on the old ICOPRO program for the early 90's with DR. SQUAT Fred Hatfield. www.drsquat.com

But using things like thick bars, log bar, kettlebells, woodcutter type moves for abs, Abs with extra weight.....Then took a total rest week. (Needed that!)

Now today back at it and fealt GREAT!Based on the Brian Schoonveld interview here. http://www.marunde-muscle.com/forum...read.php?t=8458
Looked interesting to try.

Squat 5x5 (135, 225, 315 X 5, then 345 x 2 x 5)
(Fealt good and can go up next week.)

Leg press 1 set of 100 reps 6 plates a side
Superset with
Leg press Calf Raises 1 set of 100 reps 6 plates a side

Stiff Legged Deadlifts 4 x 8 80% (Done raw, no belt, no straps)

I liked this leg day.

Stability Ball Roll outs 2 sets of 25.

LAST DAY

SAT. AUG. 30TH
Redid Deadlifts again from Wednesday. 135 x 5
225 x 3
315, 365 x 1
385 lbs. #MISS#
(Same result as Wed.)
My back is shot at this point. I should be hitting new maxs this week but am feeling really burned out other than the Log Incline Pressing on Monday!

Speed Squats (HATFIELD SAFETY SQUATS)
5 X 2 @ 50% 275 LBS.
5 X 2 @ 60% 335 LBS.OK

EZ Bar Barbell Curl
115 x 5
135 x 3
165, 185, 205, 225, 235 x 1

Crunches no weight 5 minutes as many as I could do.


Didn't have anything left for stone lifting.


(I think here a 6 month training macro cycle is too long and same as last year I peak at about the end of month 4 or start of month 5. Kind of anti climactic here. But I think after I've recovered and some lighter training the true results will show as right now I'm beat up from training so hard and heavy for so long.)

Wednesday's work out (Deadlifts) isn't even worth posting it was so pathetic and scrambled and unfocused. Had no motivation atall. :(

THURS. AUG. 28TH JUIJITSU 1 hr. class

FRI. AUG. 29TH
DYNAMIC EFFORT PRESSING
Incline Barbell Press in the power rack: 10 x 3 @ 60% 1RM or 175 lbs.
(30 sec. between 3's)

45 lbs. Plate Raises 3 x 10
alternating with.....
Wide Grip Pull ups 3 x failure with bodyweight only.

Cable Crunch 150 lbs. stack then 80 lbs. til failure.

1 Arm DB Tricep Extensions 8 x 8 each @ 75% or 55 lbs.

AUG. 25
LOG BAR INCLINE PRESS MAX EFFORT DAY

LOG BAR HIGH INCLINE PRESS:
135 x 5
185 x 3
205lbs. x 1
225 lbs. x 1
**235 lbs. x 1**
**245 lbs. x 1**
**NEW PERSONAL RECORD**
(A LOT more Triceps involvement than regular bar.)

Blast Straps Tricep Extensions
Blast Straps Face Pulls til failure.
(No direct abs work but this hits them pretty well too.)

Front Hold for time then Plate Raises 1 x 30 45 lbs.

1 Arm Kettlebell Shoulder Press 3 x 12 each with the 72 lbs. kettlebell

OH MY BACK!

THURS. AUG. 21
JUIJITSU 1 hr. Sparring, Grappling, technical throws, etc.

FRI. AUG. 22
DYNAMIC STONE TRAINING DAY

Atlas Stone lifting for reps and partials/negatives.
(Was DRENCHED after about 5 minutes out in my shed in the heat! Really fealt my back afterward too.)


Trap Bar from floor with a shrug at the top(Didn't feel like squats because my traps were really tight and sore.)5 x 2 @ 50% 1RM or 210 lbs.5 x 2 @ 60% 1RM or 260 lbs.(30 sec. between 2's)

Olympic bar Deadlifts 3 x 12 275 lbs.(Back was really bugging me now)

Log Style Barbell Curls with a tricep extension bar:
115 x 5
135 x 3
155, 165, 175, 185 , 205 lbs x 1
(assuming the bar weighs 25 lbs. empty like an EZ Curl bar)

Stability Ball Crunches 5 min. as many as possible bodyweight only.
Stability Ball Stretching for abs and low back and hanging from chin up bar stretch.

EASY DAY!!!!!

AUG. 20TH
SPEED PRESS DAY

High Incline Log Bar Press in the power rack: @ 60% 1RM or 135 lbs. X 10 x 3
(30 sec. rest between 3's )

45 lbs Forward Hold Plate Front Raises 3 x 10

Blast Straps Face Pulls til failure.

1 Arm DB Tricep Extensions 8 x 8 each @ 75% or 55 lbs.

TUES. AUG. 19

Plate Rows
1 45 lbs. plate x 5
2 45 lbs. plates x 3
3 45 lbs. plates x 1
3 45 lbs. plates + 10 lbs. x 1
3 45 lbs. plates + 2 10 lbs. plates x 1

Zercher Good Mornings 3 x 8 275 lbs.

Zercher Squats 3 x 8 295 lbs.

Stability Ball Crunch with 45, 35, 25 lbs. each til failure.

Log Curls (hammer grips)
135 lbs. x 5
145 lbs. x 3
155 lbs. x 1
165 lbs. x 1

Fealt really stiff and tight and sore after this one. Rushed work out today. Stressed a lot lately. Rested the remainder of the day.

MON. AUG. 18TH
LOG TRAINING MAX EFFORT DAY
(Fealt like crap today. Really half assed it still feeling from Saturday I think. Anyway....)

Log Cleans with 135 lbs. empty log 1 x 5
155 lbs.1 x 3
175 lbs. x 1
185 lbs. x 1
(Wanted to do these again after Saturday.)

Bottom Position Incline barbell Press in the power rack:
135 lbs. x 5
225 lbs. x 3
245 lbs. x 1
275 lbs. x 1 (Fealt REALLY HEAVY!)
275 lbs. x 1 #MISS#
(Used just a regular bar here as the log bar is at the other gym.)

1 Arm DB Press 3 x 12 ea. 75 lbs.

Plate Forward Hold and Front Raises 1 x 30 45 lbs.

Face Pulls with Blast Straps 1 x til failure.

Dumbbell Down the rack Sit ups with 100, 90, 80, 70, 60, 50 lbs. each til failure.

AUG. 13TH

High Incline Log Bar Press in the power rack: @ 50% 1RM or 115 lbs. X 10 x 2
(30 sec. rest between 2's )

45 lbs Forward Hold
Plate Front Raises 3 x 10

Blast Straps Face Pulls (Lying Pull up pulling the handles up to my face instead of the chest.) til failure.

1 Arm DB Tricep Extensions 8 x 8 each @ 75% or 55 lbs.

Last work out before Saturday event.

TRIAL BY STONE 2

AUG. 12
SPEED DAY A.M.

Olympic bar Deadlifts 3 x 12 @ 70% of 1RM or 275 lbs.

Bottom Position Squats (Speed Squats)
5 x 2 @ 50% 1RM or 205 lbs.
5 x 2 @ 60% 1RM or 245 lbs.
(30 sec. between 2's)

EZ Bar Curls 115 x 5
135 x 3
165, 185, 205, 225 lbs. x 1

Ab Machine Crunches200lbs. down to 100 lbs. dropping 10 lbs. each set upon failure.(Didn't like this, didn't feel it as well, not as effective. )

At home....
TRIAL BY STONE!
Stone Lifting (various weights and shapes) for maximum reps each.

JUIJITSU 90 min. P.M.

MAX EFFORT LOG BENCH PRESS DAY

AUG. 11TH
MAX EFFORT LOG BAR Bottom Position Bench Press:
45 lbs. empty bar x 5
135 lbs. x 3
225, 245, 275, 295, **315 lbs. NEW PR** X 1

Stability Ball Crunch with added weight 45, 35, 25 lbs. til failure.
Alternated with....
Blast Straps Face Pulls (Lying Pull up pulling the handles up to my face instead of the chest.) til failure.

1 Arm Kettlebell Shoulder Press 3 x 12 each with the 72 lbs. kettlebell(Heavy!)

45 lbs Forward Hold Plate Front Raises 3 x 10 45 lbs.

TRIAL BY STONE

SAT. AUG. 9
SPEED DAY

Olympic bar Deadlifts 3 x 12 @ 70% of 1RM or 275 lbs.
No belt, straps or Suit. Raw.

HATFIELD SAFETY SQUATS (Speed Squats) www.drsquat.com
5 x 2 @ 50% 1RM or 275 lbs.
5 x 2 @ 60% 1RM or 335 lbs.
(30 sec. between 2's)
Raw too. No belt or knee wraps, etc.

Log Style Barbell Curls with a tricep extension bar:
115 x 5
135 x 3
155, 165, 175, 185 lbs. x 1

Weighted Stability Ball Crunches with 45, 35, 25 lbs. plate then bodyweight only each til failure.

At home....
Stone Lifting (various weights and shapes) for maximum reps each.
Heaviest Atlas Stone unload partials off a chair for maximum reps. (Negatives)

(Next time, I'm going to do the stones first before the gym. I'm sure I'll do better if I do the stone lifting when I'm fresh.)

Good thing I got this done before it totally POURED RAIN for the rest of the day. I just beat that.

DYNAMIC EFFORT PRESS DAY

AUG. 6TH
JUIJITSU 90 min.
(Back at it after dental surgery on Tues. fealt really good. Back doing traditional Juijitsu after a change last month with kickboxing and grappling to mix things up a bit.)

AUG. 7TH

High Incline Barbell Press in the power rack: 145 lbs. X 10 x 3 (30 sec. rest between 3's )

45 lbs Forward Hold
Plate Front Raises 3 x 10

Blast Straps Face Pulls (Lying Pull up pulling the handles up to my face instead of the chest.) til failure.

Weighted Dumbbell Crunches down the rack: 100, 90, 80, 70, 60, 50, 45, 35, 25 lbs. then bodyweight only til failure each.

Smith Machine Seated Triceps French Press 8 x 8 @ 75% or 145 lbs.

MAX EFFORT STONE TRAINER

WED. AUG. 6TH Stone Training MAX EFFORT DAY

Based on http://www.ontariostrongman.ca/Resou...nelifting.html

APOLLON AXLE Deadlifts:
110 x 5
200 x 3
290 x 1
310 x 1
350 x 1 (Same weight as in my Ancaster contest 0 - 220 deadlift medley. :P )
(Stronger here after the last 3 weeks from the 25 singles training from ROCK, IRON, STEEL book)

Plate Rows (Stacking plates ontop of a 10lbs. plate to be able to get a grip under the stack and rowing them into my chest to train Atlas Stones.)
45 x 5
90 x 3
115 x 3
135 x 3
145 x 2
155 x 2
160 x 1 (3 45's and a 25 lbs. plate piled on)
#170 attempt 2x but just tipped it off the ground and couldn't row it yet.#
Maybe if I did less reps coming up???

APOLLON AXLE Curls
110 x 5
130 x 3
160 x 1
(Tried 180 but no. I've done that in the past but no doubt my hands were done from the Deadlifts earlier.)

Smith Machine Good Mornings 3 x 12 275 lbs.

Zercher Squats 3 x 8 295 lbs.

Cable Crunch 150, 140, 130, 120, 110, 100 lbs. each til failure.
(Wanted to do weighted Dumbbell Crunches down the rack but that's all I had left for! )

MAX EFFORT LOG

MON. AUG. 4TH
LOG TRAINING MAX EFFORT DAY

High Incline Log Bar Press in the power rack:
135 X 5
185, 205 X 3
225 X 1
#245 MISS#

45 lbs Plate Front Raises 3 x 10 (Will add a Forward Hold to this first next work out, was light.)

1 Arm Kettlebell Press 3 x 12 72 lbs.
(Left stronger side was ok but had to spot myself on right side.)

Blast Straps Face Pulls (Lying Pull up pulling the handles up to my face instead of the chest.)
3 set til failure.
Alternated with
Weighted Stability Ball Crunches 3 set til failure holding a 45, 35, 25 lbs. plate extended infront.

Log Cleans:
135 x 5
155 x 3
175 x 1
195 x 1
(Fealt really Heavy! today. Shit! Really tight in the hips, hamstrings. Need to use the thicker belt. Last one was UGLY!)

Based on WESTSIDE APPLIED TO LOG PRESS
http://www.ontariostrongman.ca/Resources/training/westsideandthelogpress.html
-JEFF

FRI. AUG. 1ST

25 x 1 Bottom Position Squats in the power rack at 325 lbs.
(1 - 2 min. between 1's)

12 x 1 Bottom Position Olympic bar Bench Press in the power rack at 265 lbs.
(1 - 2 min. between 1's)

(Gym owner saw me doing my squats in the rack where I start at the bottom and lift it off the pins to start and he liked that way and said he'd try them himself! lol
These were very hard today but I need that kind of thing right now. The bench even got heavy after a few. Good this is the last week of this phase. Although I would like to go once to see if I could add 20 lbs. again and finish the 3 lifts.)

From Steve Justa's book ROCK, IRON, STEEL www.ironmind.com

PULL/PUSH

TUES. JULY 29
Kickboxing 1 hr. http://www.hsma1.com/

WED. JULY 30
At Ancaster PHOENIX FITNESS:http://www.phoenixancaster.com/

APOLLON AXLE Deadlifts 25 x 1 280 lbs.
(1 - 2 min. between 1's)
(No belt, wraps or anything here. Deadlifting in socks today. Hit a plateau at 14 reps and didn't know if I could finish the 25 today. But the gym was full of powerlifter guys doing deadlifts and squat day getting ready for the London Open meet. Good energy and psych! Chalked up and finished. The last 10 were all mental as physically I thought I was done. Real, serious people training for a real and serious reason. Makes a difference and helps you too because you want to train hard then too.)

12 x 1 Bottom Position Log bar Bench Press in the power rack at 265 lbs.
(1 - 2 min. between 1's)

MON. JULY 28TH
Heavy Backward Sled Dragging 1 trip around my yard as far as I could go with 300 lbs. total with chin/dip chain belt around my waist no hand bar, dragging the sled in gravel.

Did 25 x 1 Bottom Position Squats in the power rack at 325 lbs.
(1 - 2 min. between 1's)

(F#@! that was Hard! Wasn't sure if I was going to finish the 25 about at 14! That was real physical effort. I recommend more people try that to improve their quality of life. That is in my own personal opinion as a professional trainer. BLAAAAAH!)

12 x 1 Bottom Position Olympic bar Bench Press in the power rack at 265 lbs.
(30 - 60 sec. between 1's)
(Did these instead of log bar to save time and quicker to set up instead of going to get the other bar in the back room.)

I can't really do these lifts in true powerlifting rules form so I do them a different way that works for me individually and able to do them with free weights.
-JEFF

:-(( WEEK THIS WEEK

THUR. JULY 24
Did 25 x 1 Bottom Position Squats in the power rack at 305 lbs.
(1 - 2 min. between 1's)

(TOUGH! Barely got the last 5 or 6 Very ugly reps! Wasn't sure how my foot with the toes broken on it would be. Needed this type of a work out though. A BAD! week outside of the gym in "the real world". Worked out with one of the guys I used to work with and we probably caused a stir with our dialogues during training loud and a bit colourful. Probably "intimidated some of the members" or made uncomfortable with that and our tattoos and all. WAAAAAAAAAA!!!!! There's those guys! OH NO!)

12 x 1 Bottom Position Olympic bar Bench Press in the power rack at 245 lbs.
(Whatever. Boring.)

SUN. MAY 27TH
Kickboxing 2 hrs.
(Tested out the toes here and while careful at first and tentative on the footwork drills it was fine on the heavy bag and sparring. Good agility footwork drills too.
Had one really good back n forth round with one of the more hardcore guys which again is what I needed. To just go in and give and take and not have to worry after he caught me with a good couple shots that turned my head guard sideways. Setting the tone. Cool!)

MON. JULY 21
1 hour Kickboxing
1 hour Grappling/Judo training
www.hsma1.com

TUES. JULY 22

At Ancaster PHOENIX FITNESS:

APOLLON AXLE Deadlifts 25 x 1 260 lbs.
(1 - 2 min. between 1's) EASY!
(No belt, wraps or anything here. Deadlifting in socks today. )

(Unloading the bar I dropped a 45 lbs. plate on my baby toe. Kinda stood there for a minute before it kicked in the OH! Just had benching after so finished the work out anyway because I got to lay down then. )

12 x 1 Bottom Position Log bar Bench Press in the power rack at 245 lbs. (1 - 2 min. between 1's)

SAT. JULY 19

Did 25 x 1 Bottom Position Squats in the power rack at 285 lbs. or 70%
(1 - 2 min. between 1's)

12 x 1 Bottom Position Olympic bar Bench Press in the power rack at 225 lbs. or 70%(1 - 2 min. between 1's)

(No sled because it poured rain all day starting when I got to the gym til now at 10:30 pm. Should be good with the weight increases on Squat and Bench on Monday. The first day of the 25 x 1 Squats killed me but was ok today and the 12 Bench Presses were easy anyway.)

THURS. JULY 17
Sled Dragging with a chin/dip chain belt tied to my tire sled. 250, 200, 150, 100 lbs. plus the tire sled weight (with rim 30 lbs.??) til failure each weight.

Interesting because I was feeling really stiff/sore this morning in my hips and back but after the sled work I fealt great! Warmed up, more mobility, flexability then after the sled maybe? Seems to make the most sense. Even working it fairly heavy and hard. Not just strolling around with it.

APOLLON AXLE Deadlifts 25 x 1 @ 70% or 240 lbs.
(1 - 2 min. between 1's) EASY!
(No belt, wraps or anything here. Tried Deadlifting in socks today. As that lowers you to the floor of course. I didn't know how that was gonna go for me though because of my slight uneven hip gaite and wearing a slightly built up shoe to correct that. But yes it did what it was supposed to do. :D Will deadlift in socks more now when going heavy too. )

12 x 1 Bottom Position Log bar Bench Press in the power rack at 225 lbs. or 70%
(1 - 2 min. between 1's)

HOT!!

MON. JULY 14TH
1 hour Kickboxing
1 hour Grappling/Judo training www.hsma1.com

TUES. JULY 15
Lightening up a bit doing high volume singles at 70% for the next 3 weeks adding 10 lbs. to bench press and 20 lbs. to Squat and Deadlift each week.From ROCK, IRON, STEEL by Steve Justa.

Did 25 x 1 Bottom Position Squats in the power rack at 285 lbs. or 70%
(1 - 2 min. between 1's)
(No belt, wraps or anything here. These are going to SUCK! in a couple weeks with the added weight!)

12 x 1 Bottom Position Log bar Bench Press in the power rack at 225 lbs. or 70%
(1 - 2 min. between 1's)
(Not bad. Need more tricep so that's why am doing these this way.)

1 Arm ROLLING THUNDER Sled Rows 150, 100, 50 lbs. plus the tire sled weight (with rim 30 lbs.??)
(Alternating hands til failure each weight.)

WED. JULY 16
1 hour Kickboxing
1 hour Grappling/Judo training www.hsma1.com
(Tough one with the near 40 degree heat today despite fans in the dojo.)

WED. JULY 9
Military Press in the power rack 45, 135, 185, 205 lbs. x 1255 lbs. #MISS# :(
(Was fine up to the 205 but was feeling pain in my knee patella. Got the 205 but dropped it forward lowering it. Racked the 255 but forget it.)

Bottom Position Bench Press 135, 225, 245, 275 lbs. x 1

Abs
Plank
1/4 Crunch x 50
Feet Up Crunch x 50
Jack Knife x 50
Done 2x

THUR. JULY 20THKickboxing class 1 hr.

FRI. JULY 21STAPOLLON AXLE Deadlift:200, 290, 310 x 1#360# MISS! :(
(Wanted to redo the Deadlift today after missing the 360 last week after I had a massage and Active Release Therapy Thursday feeling better. But nope. I fealt it in my knees, I think it's just I'm wearing out after training as heavy as I could for the last month. Needing to train down for a few weeks. Good thing that's coming up over the next 3 weeks.)

Stone training for reps.

1 Arm ROLLING THUNDER Sled Rows 150, 100, 50 lbs. plus the tire sled weight (with rim 30 lbs.??)
(Alternating hands til failure each weight.)

Need to add in sled work to bring up my squat and deadlift. It worked earlier so it's obviously what I need to do.

SQUATS

MON. JULY 7TH
1 hour Kickboxing
1 hour Grappling/Judo training
www.hsma1.com


TUES. JULY 8
Bottom Position Squats 135, 225, 315, 365, 395 x 1
(Went up from last time again. But missed the 415 lbs. new max I wanted.)

Seated Leg Curls 180, 140, 90, 40lbs. til failure. One big drop set.
-JEFF

FRI. JULY 4TH Grappling 1 hr.

SAT. JULY 5TH
Floor Press: 135 x 5,
185, 205, 225, 245, 265, 275 lbs. x 1

(Wanted to do real Floor Pressing and the rack at FAMILY FITNESS on Barton allowed me to do this properly. www.familyfitnesscentres.com)

THURS. JULY 3RD

Bottom Position Squats 135, 225, 315, 365, 385 x 1
(Went up from last time by 20 lbs. Fealt it in the patella tendon in my knee when I went for 415 new max. Next time will try to again.)

Seated Leg Curls 180, 140, 90, 40lbs. til failure. One big drop set to even out the Squats.

Incline Sit ups 45, 35, 25 lbs., no weight added til failure. One big drop set.

At Ancaster PHOENIX FITNESS http://www.phoenixancaster.com

MON. JUNE 30TH
Bottom Position Bench Press: 45, 135, 225, 245, 275 lbs. x 1
295 lbs. #MISS# (I think I had a 285 in me but will go for that next time.)

Clean & Press (1 Clean & 10 Presses for 3 sets) 185 lbs.

Various Plank and Push ups
Double BOSU
Feet on Stability Ball
Uneven Medicine Ball each side 1 set
Close Grip on Medicine Ball
Push up on floor

TUES. July 1st
APOLLON AXLE Deadlift: 110, 200, 290, 310, 340 lbs. x 1
(Training partner was doing deadlifts as well today so we did them like "You Go, I Go" style. Went for 360 lbs. 2x but couldn't get it. Pissed about that! Especially as easy as the 340 lbs. went up. I think I think too hard about it before the lift and instead of just walking up and getting down and pulling it up. I know when I just do that I do better but....)

Smith Machine Good Mornings 4 x 20 @ 60% or 190 lbs.

Smith Machine Squats 3 x 5 5 plates a side or 85%
(Fealt really heavy and could only get 5 half assed reps.)

Went to eat at MONTANA'S and had a big meal as I hadn't eaten since early in the day.

At home....Stone Lift Training alternating reps with my light Atlas Stone and Plate loader Stone Trainer 5x back n forth.Tire Flip reps with empty 430 lbs. tire 16 reps to finish the day. Nearly puked twice.

WED. JULY 2nd
1 hour Kickboxing
1 hour Grappling/Judo training
www.hsma1.com

ROCKY 3

JUNE 26TH JUIJITSU 90 min.

JUNE 27TH
28 - 30's degree heat outside made today extra tough.
Building mental toughness too.

Tire Flip Hell Training:New used tire 430 lbs. loaded the rim up with 50 and 25 lbs. plates until it was loaded up to 730 lbs. (430 tire + 300 lbs. worth of plates.)Warmed up by just lifting it up as I loaded the rim each time.Did as many lifts to standing the tire upright and then took out 50 lbs. when I couldn't do it again. Did 6 sets like this with minimum rest between, just took out the plate and ran with it back to the shed and then did a set of tire flips.

Had a real tough time with the heaviest flips getting started. But finally got it. Watched ROCKY 3.... AGAIN! http://www.youtube.com/watch?v=2FJp8WkudXg&feature=related and the Joe Defranco training videos on youtube http://www.youtube.com/user/joedefranco and that made me stay with it and keep trying until and not just quit. It was hard yes but that and also the training I see them do on BIGGEST LOSER and how those people are losing 100's of pounds and how it changed them because they did it even though.
Finished with a set of flips with just the empty tire at 430 lbs.

Atlas Stone Training with a homemade "Stone trainer" with the plates loaded and clipped onto a loading pin and tipped on its side. New idea I saw that simulates the stones really well. Size wise and weight wise compared to real ones. You can actually pick this right up and lap it and load it instead of just picking up the one end of a bar on the floor loaded on the one side.
This exercise WILL REALLY help my stones which has been a problem forever!

TRAIN THE TRAINER

MON. JUNE 23
We did train the trainer work out today so I had to do whatever she came up with lol.

Partial Deadlifts (knee level start) 315, 405, 455, 475, 495, **525** lbs. x 1**New PR**Then did sets of 5 pyramiding back down the way I went up down to 225 lbs.

Had to do a set of 10 DB Presses inbetween the Deadlifts. 55 lbs. each EASY!

Smith Machine Squats 3 x 10 with 5 plates a side. (Power Rack was being used and this was an assistance lift anyway so screw it.)

Did 3 laps of Walking 2 handed Shoulder Swings with 45 lbs.(Strongman cardio!)

Side to Side Trunk Rotations with a 45, 35, 25 lbs. plate instead of a medicine ball.2 minutes each weight.

TUES. JUNE 24TH JUIJITSU 90 min.

WED. JUNE 25TH
Clean & Press: 115 lbs x 6, 135, 175, 185 lbs. x 3
Leg Raises alternated with Knee Raise x 5 maximum number of supersets

Played with Bench Pressing only up to 255 lbs. fealt like shit.The regular way of the hooks not the Bottom position pins.

TIRE FLIP FROM HELL MUAHAHAHA!

FRI. JUNE 20TH

Atlas Stone lifting from various heights from "unloading" negatives from a chair with my 175 lbs. then 165 lbs. one slightly raised on a sandbag and then 125 lbs. from the floor. Until I couldn't budge each stone training them in stages. I'm trying to strengthen each area of the lift.Went better than I thought.


Tire Flip Hell Training:
New used tire 430 lbs. loaded the rim up with 50 and 25 lbs. plates until it was loaded up to 730 lbs. (430 tire + 300 lbs. worth of plates.)
Warmed up by just lifting it up as I loaded the rim each time.Did as many lifts to standing the tire upright and then took out 50 lbs. when I couldn't do it again. Did 6 sets like this with minimum rest between, just took out the plate and ran around and did a set.
Finished with a set of flips with just the empty tire at 430 lbs. I did this like the way I do sled work. I find that really effective and prefer it. Great General Physical Preparedness training and cardio as well as strength.
It worked to help me flip a 600 lbs. tire last time I trained it like this 2 years ago.

It just fealt good too!

REPS DAY

TUES. JUNE 17

JUIJITSU 90 min.

WED. JUNE 18

HATFIELD SAFETY SQUAT 4 X 12 (80%) 445 lbs.
Machine Shoulder Press 4 x Maximum Repetitions 200 lbs. stack.
Bottom Position Bench Press in the power rack 4 x 20 (60%) 195 lbs.
Full Contact Twists back n forth
http://www.bodybuilding.com/fun/mm6.htm55, 45, 35, 25, 10 lbs. on the top end of the olympic bar til failure each time like drop sets.

Quick work out, higher reps than normal. Hypertrophy training. But stomach was bad because of the weather changing and air pressure. Once I got through the Squats I was ok to finish.

2 A DAY

JUNE 16TH
Loosely based on the training at http://www.bodybuilding.com/fun/chadcoy3.htm

A.M.
HATFIELD SAFETY SQUAT: 135, 225, 315, 365, 385, 405, 425, 455, 475, 495, 515, 535 lbs. x 3

Weighted Bench Sit ups: Down the Rack til failure each weight with 100, 90, 80, 70, 60, 45, 35, 25 lbs.

P.M.
(Training with a trainee at the gym where I used to work.)

Trap Bar Deadlift from the floor:230, 320, 370, 390 lbs. x 3
(Really feeling it after all the earlier squatting! The things I do for the people I train with! MAN!!)

Full Contact Twists back n forth http://www.bodybuilding.com/fun/mm6.htm55, 45, 35, 25, 10 lbs. on the top end of the olympic bar til failure each time like drop sets.

UNDERGROUND!

WED. JUNE 11

Ideas taken from www.combatgrappler.com www.undergroundstrengthcoach.com
Conditioning Day

Superset 1
Smith Machine Military Press 155 lbs.
immediately into
Smith Machine Front Squat ( Olympic lifting Press grip) 155 lbs.
x 5 each back n forth as mant supersets possible in 5 min.
(Conditioning day so not really caring about weight here or machine.)

Treadmill High incline climb 5 min.

Superset 2
Clean & Press 155 lbs.
immediately into
Push ups off the bar
x 5 each back n forth as mant supersets possible in 5 min.(These sucked!)

Eliptical Machine (arms & legs going) 5 min.

1 Arm Dumbbell Rows x 10 each arm alternating sets for 5 min. 115 lbs. Dumbbell

Bike 5 min.

Superset 3
Log Cleans 155 lbs.
immediately into
Push ups off the log.
x 5 each back n forth as mant supersets possible in 5 min.
(Liked these better than the C & P but was getting tired by now.)

Plank Hold to finish.

AFTER A WEEK OFF

SAT. JUNE 7

Deadlifts :
135, 225 x 1
315 x 3
335, 365 x 1
395 lbs. MISS

(First time deadlifting in a power suit. Too small and too TIGHT! This was 1 of the most uncomfortable experiences I have ever had! Could've done more without it! Might've gotten the last lift if I just went for it with a belt only. Took 3 people to help me into the damn thing and the shoulder straps. Dug in and gashed into my traps and nearly blew up squatting down to the bar. Couldn't stand up or sit down inbetween attempts. Stupid!

MON. JUNE 9
Dynamic Effort Day http://www.bodybuilding.com/fun/chadcoy2.htm

Log Bar Cleans 2 x 3 50% 2 x 3 75%
(30 sec. rest between each)

Apollon Axle Deadlifts 10 x 1 75%
(30 sec. rest between each)

Bottom Position Squats 50%, 60%, 75% x 2

Log Bar Bottom Position Bench Press in the rack: 185 lbs. or 60%
2 x 20 Close Grip
2 x 20 Wide Grip

ROLLING THUNDER 1 Arm Cable Rows 4 x 20 100 lbs. or 60%

Chins
2 x 20 Close Grip
2 x 20 Wide Grip

OFF

Rest Week

SPEED DAY

SAT. MAY 31
Speed Day based on http://www.bodybuilding.com/fun/chadcoy2.htm

Bottom Position Squats
2 x 3 205 lbs. 50%
2 x 3 245 lbs. 60%
2 x 3 305 lbs. 75%
(30 sec. rest inbetween sets.)

Olympic bar Deadlifts 10 x 1 295 lbs. (75%)
(30 - 45 sec. rest inbetween 1's.)

Military Press in the power rack:
2 x 3 120 lbs. 50%
2 x 3 180 lbs. 75%
(30 sec. rest inbetween sets.)

HEAVY ARMS DAY

MAY 29 JUIJITSU 1 hr.

MAY 30 ARMS (Heavy)

Weird, stupid day. Quick work out when the person I was training with didn't show up.(???) Waited then I had to get to it. Trained quicker than you should trying to go as heavy as possible. Used bigger weight jumps to save time.

Bottom Position Close Grip Bench Press in the power rack:
135, 225, 245, 275, **295** x 2
**New Personal Best**

Straight bar Barbell Curl:
45, 135, 155, 185 lbs. x 4
(Wanted to use the thick bar here but at the other gym.)

Hammer Curls (Down the rack.)
100, 90, 80, 70, 60, 50, 40, 30 lbs. x 5
(Minimum rest between weights.)

Gripper Squeeze and Holds 3x (Negatives, holding til hand opens)

WORK OUT FROM HELL

MON. MAY 26
CHEST/BACK
Odd Yard Stones Lifting for max reps anyhow.
200 lbs. stone Deadlifts then 160 lbs. stone Rows

Close Grip Chins 5 x 12
supersetted with....
Dips 5 x `15
Log Bar Bottom Postion Bench Press
1 x 30 45 lbs. (empty bar)
1 x 20 195 lbs. (60%)
1 x 12 235 (70%)
1 x 10 245 (75%)

(WOW! A LOT more triceps involvement here than a normal olympic bar!)

Olympic Bar Bottom Postion Bench Press:
1 x 8 265 (80%)
1 x 6 275 (85%)

Incline Log Bar Bottom Postion Bench Press in the power rack: 5 x 10 225 lbs.
(Again HUGE Tricep involvement. Was shocked!)

Wide Grip Chins 5 x 8

T Bar 5 x 10 205 (70%)
(Using an Olympic bar wedged in the corner and a triangular cable row handle.)
Reverse Grip Bent Row 5 x 15 305 lbs. (75%)
Flyes 5 x 10 60's (75%)
Dumbbell Pullovers 5 x 20 65 lbs.

(Hot humid day and full gym. This was killing me. No Farmers Walk. Keg Carry in my nice dark, cool basement was looking really good now.)

Keg Carry 175 lbs. keg
5x From one end of basement to the other.
(Happy with that. Getting better. Good finisher.)
Work out day from hell!

TUES. MAY 27TH JUIJITSU 1 hr.

WED. MAY 28TH
#1 Grippers 1 x 5
#2 Grippers 2 x 5

Military Press in the power rack: 45,135, 155, 185, 205, 225 lbs. x 1
245 #MISS#
235 # MISS#
(Wanted more out of this one but whatever.)

Snatch Grip Barbell High Pull from knee level:
135, 225, 315 lbs x 3
Straight into.....
18" Power rack Deadlifts:
405, 455, 475 lbs. x 3

(Might've gotten a bit more in the Deadlifts if I didn't do 3's but ok, will go up when I do 1's here soon. Nice work out for Back/Trapezius.)

SPEED DAY

TUES. MAY 20TH
A.M.
Bottom Position Squats
135 x 10
225 x 6
315 x 3
365 x 1

Partial Deadlifts 1 x 10 (75% or 395 lbs.)
(EASY! No straps.)

Good Mornings on smith machine 3 x 3 (235, 245, 265 lbs.)

P.M.
Juijitsu 90 min.


WED. MAY 21ST
ARMS

5 X 8 -12 @ 80% of Heaviest weights.

Barbell Curl (EZ Curl bar)
Dumbbell Curls seated
Standing Bent over Concentration Curls
Bar Cable Curls 5 sets til failure (Drop sets minimum rest)
Wrist Curl 155lbs. then 135 lbs. til failure.

5 - 6 X 8 -12 @ 80% of Heaviest weights.

Tricep Bar Pressdowns
Lying Barbell Headcavers
Cable Kickbacks

(Fealt good to train arms directly again. :) )

THURS. MAY 22ND JUIJITSU 1 hr.


FRI. MAY 23RD SPEED DAY/ DYNAMIC EFFORT

Overhead Barbell Squats 2 x 5 45 lbs. bar.
Alternated with
Bosu Ball Push ups 2 x 5

Medicine Ball Slams 2 x 5
Plyometric Squat Jumps 2 x 5

Bottom Position Squats:
5 x 2 (50% or 205 lbs.)
5 x 2 (60% or 245 lbs.)
30 seconds inbetween sets of 2

(I set the safety pins 1 level lower but it was light so worked on depth and flexibility. Legs were still hurting from Monday and blew right up! Last set at 245 was BRUTAL!)

Seated Military Press:
5 x 2 (50% or 125 lbs.)
5 x 2 (60% or 155 lbs.)
30 seconds inbetween sets of 2

Snatch Grip High Pull:
5 x 2 (50% or 165 lbs.)
5 x 2 (60% or 195 lbs.)
30 seconds inbetween sets of 2

Log Cleans (at home.):
5 x 2 (60% or 135 lbs.)
30 seconds inbetween sets of 2

(No belt, straps or wraps today on anything atall.)

CONDITIONING DAY

MON. MAY 19TH

Light Atlas Stone Lifts for repetitions
20 minute time limit.

Sledgehammer Swinging (over the shoulder, straight cuts, side to side) Repetitions in a
20 minute time limit.

Fun conditioning day. I want to train myself on technique so I can work up with my heavier stones. Might try this with shouldering the 160 lbs. garden stone as well.

EVENTS DAY TRAINING

SAT. MAY 17

Odd stones lifting (heaviest to lightest for reps each.)
200, 160 odd shaped yard stones and 125 Atlas Stone.
(Back was tight from the log cleans and kettlebell work yesterday still but did ok. Just couldn't get the 160 lbs. Atlas stone to move though! )

Keg Carrying: 175 lbs. keg

Light Tire Flip for reps 400 lbs. tractor tire. (Need a heavier one. Went til I got bored.)

THURS. MAY 15
Juijitsu 90 min.

FRI. MAY 16
Log Cleans 150, 160, 170, 180 x 1

Bottom Position Bench Press 135, 225, 245, 265 x 5

Standing Military Press 135, 155, 185 x 2
205 x 2 x 2

1 Arm Kettlebell Press alternated with 1 Arm Kettlebell High Pull
5 x 15 each per side exercise. 53 lbs. Kettlebell

SPEED DAY

WED. MAY 14

SPEED DAY:

All exercises done as in Dynamic Effort style.
30% of maximum x 5
40% of maximum x 5
50% of maximum x 5 x 2

Speed Bench Press (actually almost throwing it up off chest each rep.)Speed Close Grip Bench (same as above.)

1 Arm DB Row (explosive positive, controlled on the way down.)

Trap Bar Deadlift & Shrug each rep like a power jumping shrug

Speed Military Press (almost throwing it up and catching each rep.)

30 - 45 sec. between last 2 sets of 50%

Idea taken from an article in the Oct., 2004 MUSCLE & FITNESS. www.muscle-fitness.com
Only shortening the rest periods down from 2 - 3 min. between to 30 - 45 sec.

GRIP TRAINING

TUES. MAY 13TH
GRIP DAY

Quick one around a rescheduled day.
Been wanting to do a day dedicated just to grip alone.

ROLLING THUNDER 1 Arm Deadlift:
45, 90, 135, 180x 1 (Left handed)
45, 90, 125 x 1 (Right handed)

Gripper Machine (seated like gripper handles crushing grip them together.)Set the grip with 2 hands as in CAPTAIN OF CRUSH gripper and squeezed with 1.

45, 90, 135, 180 (Barely) x 1

(Nice blood bruise on and below my left ring finger on the palm. ) Then did as many reps with each weight back down til failure.

Dumbbell Deadlift Holds for time:
150's
125's
100's

Wrist roller bar off a low cable crossover:
40, 50, 60 lbs.
(MEH! Didn't work as well as I'd hoped. Not the same as regular way.)

-JEFF

TACTICAL STRENGTH

MON. MAY 12

At the new gym PREMIER FITNESS York/Hess St. after work.


Deadlifts (Olympic bar): 135, 225, 315, 365 x 1
(Got 385 up but lost it right at the top just short. #!~@!?&%$! )

Wide Grip Chins 1 x 15 (bodyweight)

Kettlebell Sumo 1 Arm High Pull 53 lbs. for repetitions alternating hands for 5 minutes timed.

Based on www.tacticalstrengthchallenge.com

FRI. MAY 9TH REPETITIONS UPPER BODY DAY

Speed Bench Press 8 x 3 @ 165 lbs. 30 sec. between 3's
Speed Deadlifts 8 x 3 @ 205 lbs. 30 sec. between 3' s
Shoulder 4 x 4's 20's lbs each.
Tricep Extensions on smith machine 4 x 8 (80%) with 155 lbs.
Cable Crunches 1 x 40 with 150 lbs. stack.

SAT. MAY 10TH
JUIJITSU 1 hr. class

TRAP BAR

TUES. MAY 6TH
JUIJITSU 90 min.

WED. MAY 7TH MAX EFFORT DAY

TRAP BAR DEADLIFTS:
140 X 5
230 X 3
320 X 1
390 X 1
**420 X 1**
**430 X 1**
**NEW PERSONAL BESTS**

(Deadlifted last week, new gym today and couldn't do Bottom Position Squat today. So went with Trap Bars. A half Squat, half Deadlift anyway and hadn't gone hard with them in a long time. Hitting 2 new records wasn't bad either.)

Back and hips were fried after though so didn't do Stiff Legged Deadlifts as planned.

Assistance Work:1 Arm DB Rows 150, 120, 110, 100 lbs. drop sets til failure.
(For more upper back to even it out.)
Stability Ball Roll outs 1 x 30
Back Extensions 1 x 40 (Bodyweight)
Ab Machine Crunches 1 x 30 100 lbs.

REALLY GOOD DAY!

MAX EFFORT BENCH PRESS DAY

MON. MAY 5TH
MAX EFFORT BENCH PRESS DAY

Bottom Position Bench Press in the power rack:
135 x 5
225 x 3
245 x 1
275 x 1
315 x 1 (HEAVY!)

Assistance work:
Incline Bench Press in the power rack 4 x 15 at 75% or 225 lbs.

Shoulder 4 x 4's with 20's lbs.

Seated French Press on the smith machine 7 x 12 150 lbs. or 70%
1 Arm ROLLING THUNDER Cable Rows 150, 130, 110, 90 lbs. til failure drop sets

EVENTS TRAINING

Sat. May 3rd EVENTS DAY

Rained like crazy all day so just....

Stones 160 (just about lapped it! :D 3x before I tore the skin off my right thumb CRAP! ) then 125 lbs. til failure.
Atlas Stones are 1 thing I really need help on because I suck at them.

Log Cleans: 155, 175, 195 x 1, 215 x 2 x 1
Then pyramided back down the same weights each as many as I could get just to make it more interesting. :P

REP DAY

FRI. MAY 2ND
Repetition Day (60% 1RM)

(Bent Barbell Rows)
( Push ups )
(Trap Bar Deadlifts )
3 - 6 reps each for as many tri set circuits in a 30 minute time limit.

I got 10 Tri sets

(Based on an article in MUSCLE & FITNESS www.muscle-fitness.com about conditioning for boxing. But modified for 30 min. instead of the 3 minute rounds x 10 they used.)

MAX EFFORT APOLLON AXLE DEADLIFT DAY

APR. 30TH

MAX EFFORT DAY 2" THICK BAR APOLLON Axle Deadlift

APOLLON Axle Deadlift
110 lbs. x 5
200 lbs. x 3
290 lbs. x 1
310 lbs. x 1
330 lbs. x 1 (Took a couple tries here but found a good groove and sweet spot. 20 lbs. under my 1 rep maximum. OK, I think if I did 1's instead I would've had a bit more weight.)

1 Arm ROLLING THUNDER Cable Rows 150, 130, 110, 90 lbs. til failure drop sets.
(Back was fried after this so no partials. Very grip heavy too with all the thick bar and revolving ROLLING THUNDER work.)

Down the Rack Weighted Ab Crunches holding 100, 90, 80, 70, 60, 45, 35, 25 lbs. on chest til failure. Then 1 set til failure with no added weight.
Minimal rest between sets here.

Stability Ball Roll outs 1 x 40

MAX EFFORT PRESS DAY

TUES. APR. 29TH

MAX EFFORT PRESS DAY

Military Press
135 x 5
155 x 3
185 x 1
205 x 1
225 x 1
235 *MISS*
(Better than last time.)

Bottom Position Bench Press in the power rack:225 x 29(I did the NFL Combine Bench Press test for fun. I think the record is 46 or something. Not strict really but they aren't really either so.)http://youtube.com/watch?v=MucxDIhcEU4


Plate Forward Holds then Plate Raises til failure.45, 35, 25 lbs. with minimal rest between sets of raises. Triple Dropping.

Dumbbell Crucifix then Laterals from Crucifix to overhead clicking them together til failure. From the VIKING POWER video by Svend Karlsen.30's lbs. then 15 lbs.'s Drop sets
Fealt harder than I remember last time doing them.

Smith Machine French Press 6 x 12 155 lbs.
Pressdowns 2 x 15 100 lbs.

Changed my assistance work up a lot for something different.

UPPER BODY HIGH REPS DAY

THUR. APR. 24
JUIJITSU 90 min.

FRI. APR. 25
RE DAY UPPER BODY (Reps Effort)

Speed Bench Press 8 x 3 @ 50% 1RM 30 sec. between 3's
(4 sets wide grip, 4 sets close grip alternating.)

Speed Deadlifts 8 x 3 @ 50% 1RM 30 sec. between 3' s

Shoulder 4 x 4's 20's lbs each.

Barbell Curl 21's 135 lbs.
(7 reps bottom half reps, 7 reps top half reps, 7 full range reps x 3 sets)

1 Arm DB Tricep Extensions 4 x 8 with 65 lbs.
Pressdowns 4 x 15 100 lbs.

1 Arm ROLLING THUNDER Cable Rows 150, 130, 110, 90 lbs. til failure drop sets.

MAX EFFORT SQUAT DAY

APR. 22 JUIJITSU 90 min. (free sparring.)

APR. 23
MAX EFFORT TRAINING SQUAT DAY
Bottom Position Squats in the power rack:135 x 2 x 5
225 x 3
275 x 3
315 x 1
365 x 1
(A little disappointed here. Wanted to get to a heavier weight. I think the 275 x 3 extra set cost me at the end.)


ASSISTANCE LIFTS:
Knee Level Deadlifts in the power rack 4 X 8 425 LBS.
(Fealt really good even though my back has been tight. Going up next time. Redeeming from the Squat.)

Stability Ball Roll outs 1 x 40
Weighted Sit ups 1 x 40 with 100 lbs. dumbbell
Back Extensions 1 x 48 (bodyweight)Lying Leg Raise - Knee Raise combo x 5 each (as many sets as I could.)

ME INCLINE PRESS

APR. 21ST
MAX EFFORT PRESS

Incline Barbell Press in the power rack:
135 x 2 x 5
225 x 3
245 x 1
275 x 1

4 x 4's 20's lbs. each

1 Arm Pressdowns 4 x 15 100 lbs. in cable crossover.

1 Arm DB Extensions 6 x 8 65 lbs. (HEAVY!)

1 Arm Sled Rows Heavy/Light 180/90 lbs.

THURS. APR. 19TH
JUIJITSU 90 min. (Free sparring pre tournament. GOOD!)


FRI. APR. 18

RE DAY UPPER BODY (Reps Effort)

Speed Bench Press 8 x 2 @ 50% 1RM 30 sec. between 2's
Speed Deadlifts 8 x 2 @ 50% 1RM 30 sec. between 2's
Shoulder 4 x 4's 15's lbs each.Barbell Curl 165, 145, 125, 100, 90, 80, 70, 60, 50, 40, 30, 20 lbs. x 10
(Down the rack/strip sets)
(Haven't done these in a LOOOOONNG time! FUN! and fealt GREAT after!!)
1 Arm DB Tricep Extensions 4 x 8 with 65 lbs.Cable Crunch 150 stack 1 x 40 (too easy gotta find something else)
1 Arm ROLLING THUNDER Sled Alternating Rows til failure225, 180, 135, 90 lbs. Drop sets)(Really Good but really feel them in my calves and back morning after!)

SAT. APR. 19TH EVENT TRAINING:

Sled Dragging 2 sets (270, 230 lbs.)
Tire Flipping (light 400 lbs. tractor tire EASY! 12 reps could've done it all day.)
5 min. Sledgehammer Swings (Trunk, Rotational, Shoulders, Forearms)

Fealt really stiff and sore this morning and wasn't sure what I wanted to do or if.
But like Thursday the same thing, I fealt like that and still got up and trained and had a really good one! Back was still sore so no stones or log yet. :-(

MAX EFFORT DEADLIFT DAY

APR. 16TH MAX EFFORT Deadlift Day

Deadlift
135 x 5
225 x 3
315 x 1
365 x 1 (Fealt REALLY HEAVY, barely did it. Went for 375 but didn't go anywhere. Fealt great on the way to the gym and was wanting to really do something. Low back was on fire! Craters all over the lifting matted area. Wasn't happy with that.
Will go back to the old way I used to do them in the power rack while standing on aerobic steps.)

ASSISTANCE WORK:
Partial Deadlifts 3 x 5 425 lbs.

Wide Grip Chins with 135, 90, then 45 lbs. around my waist til failure drop sets.

Weighted Sit ups 1 x 40 with 100 lbs. dumbbell
Back Extensions 1 x 24 with 100 lbs. dumbbell

Stability Ball Roll outs 1 x 40

MAX EFFORT SQUATS NEXT WEEK!!

WESTSIDE STORY

WESTSIDE STRONGMAN WK. 1
MON. APR. 14 Press Max Effort

4 X 4's 15's lbs. (warm up for shoulders)
Standing Front Press in the power rack
45 lbs. x 10
135 x 6
155 x 3
175, 185, 205 lbs. x 1
225 *MISS* (Unracked it but Not Today. 185 was pretty strict while 205 was a Push Press by then.)
1 Arm ROLLING THUNDER Sled Pulls 180, 90 lbs. til Failure each.
French Press seated in the smith machine 8 x 12 155 lbs. (75%)
Tricep Pressdowns 4 x 15 100 lbs. (70%)

www.westside-barbell.com

MONTH 2 WEEK 1

MON. APR. 7TH
1 Arm Clean & Press 45 lbs. x 5
55 lbs. x 3 Cleans/5 presses
60 lbs. 2 Cleans/3 Presses
70 lbs. 1 Clean/ 3 Presses
75 lbs. 1 Clean/ 2 Presses
80 LBS. X 1
85 lbs. 1 Clean /4 Presses

1 Arm DB Snatch
25 lbs. x 5
30 lbs. x 3
35 lbs. x 2
40 lbs. x 1
45 lbs. x 1
50 lbs. x 1
40 lbs. x failure (35 Left handed, 28?? Right handed)

Sled Drags 360, 315, 270, 225, 180, 135 til failure each
Wide Grip Chins x failure
Close Grip Chins x failure
:D Fun Day! :D

TUES the 8th JUIJITSU 90 min.

WED. the 9th CHEST/BACK from a Sergio Oliva article. (WHOA! )

Wide Grip Chins 5 x 10
Bench Press in the power rack 4 x 8 - 10 (80% or 265 lbs.) HEAVY!
Close Grip Chins 4 x 8
Close Grip Bench Press in the power rack 4 x 6
Seated Row 4 x 8 (80% or 300 lbs.)
Dumbbell Pullovers 4 x 10 with 80 lbs.
T Bar 3 x 10 with 225 lbs.
Smith Machine Stiff Legged Deadlifts 3 x 8, 1 x 7 375 lbs. or 85%
Smith Machine Good Mornings 4 x 8 285 lbs. or 85%
Wide and Close Grip alternated Lat Pull 4 x 8 with 230 or 80%

THURS. the 10th
JUIJITSU 90 min.(Getting ready 1 more class til Saturday purple belt grading. My training is really helping my Juijitsu and grappling.)

FRI. the 11th
Squats 2 x 20, 1 x 15 (225, 265, 325 lbs.)
Dumbbell Pullovers 3 x 20 (55, 65, 75 lbs.)
Deadlifts (Thick bar) 3 x 20 (200, 230, 270 lbs.)
Pullovers 3 x 20 (55, 65, 75 lbs.) (Done SUPER SQUATS style.)

Run & Lift 6 x 5 40% or 90lbs. Standing Barbell Press

Log Cleans 1 x 20 155 lbs.
(Very hard on my back/hips so took the weekend off lifting. Took a lot to get through the throws performing and taking them and the breakfalling in the test Saturday. Everything else was easier and less than I thought it would be. www.hsma1.com)

20 REP SQUATS/DEADLIFTS

MAR. 27TH JUIJITSU 90 min. (light)

MAR. 28TH
APOLLON AXLE thick bar Deadlift 3 x 20 (55%, 65%, 75% or 190, 230, 260 lbs.)
(no belt or anything.)
Straight Arm Cable Pulldowns 3 x 20 (110, 130, 150 lbs.)

Bottom Position Squats in the power rack 3 x 20 (55%, 65%, 75% or 225, 265, 315 lbs.)
(I set the pins 1 hole lower than normal by mistake. But still got it! Wow! :D) (Belt on)

Straight Arm Cable Pulldowns 3 x 20 (110, 130, 150 lbs.)

Log Cleans 1 x 20 145 lbs. (no belt or anything.) (At home in my shed.)

MON. MAR. 24TH
1 Arm Clean & Press
45 lbs. x 5
55 lbs. x 3 Cleans/5 presses
60 lbs. 2 Cleans/3 Presses
70 lbs. 1 Clean/ 3 Presses
75 lbs. 1 Clean/ 2 Presses

1 Arm DB Snatch
25 lbs. x 5
30 lbs. x 3
35 lbs. x 2
40 lbs. x 1
45 lbs. x 1
50 lbs. x 1
45 lbs. x failure (22 Left handed, 18 Right handed)

Wide Grip Chins x failure (18)
Close Grip Chins x failure (12)

Keg Carries in 40 min. (as many as I could.) 175 lbs. keg

TUES. MAR. 25TH
JUIJITSU (light)


WED. MAR. 26TH CHEST/BACK
Bottom Position Bench Press in the rack
alternated with....
Olympic bar Deadlifts (no belt, Raw.)
70% 1RM 10 x 1's
(Deadlifts fealt GREAT and went up EASY! Benching didn't feel good until about halfway through. )

SAT. MAR. 22

Juijitsu 90 min.


Zercher Squats 3 x 20 (205, 255, 285 lbs.)
(with the bar held in the crooks of my arms at waist level.)

Dumbbell Pullovers 3 x 20 (55, 65, 75 lbs.)

Deadlifts (olympic bar) 3 x 20 (215, 275, 315 lbs.)
Pullovers 3 x 20 (55, 65, 75 lbs.) (Done SUPER SQUATS style.)

Shrugs with the weight behind me. 3 x 20 (325 lbs., 385 lbs., 440 lbs.)


Run & Lift 10 x 5 40% (75 lbs. Power Cleans x 5 and sprint.)

FRI. MAR. 21ST
160 lbs. Stone Carries 25 min. (Walk til drop as many runs as I could in the time limit.)

CHEST & BACK DAY

MAR. 19TH
CHEST/BACK
Incline Press in the rack 6 x 4 - 12
210 225 245 255 265 295 x 4 (Keep going up til I can't get 4 presses.)

Close Grip Lat Pull 5 x 6 - 10
190, 210, 230, 250, 270 x 6 (Keep going up til I can't get 6 reps)
Seated Chest Press 5 x 12 (stack 200 lbs.)
1 Arm High Row 5 x 10 250 lbs.
Incline Flyes 5 x 8 65 lbs. each
1 Arm ROLLING THUNDER 2" Revolving handle Cable Rows 5 x 10 each. 120 lbs.

MAR. 20TH JUIJITSU 90 min.

WEEK 2
MAR. 17

Sled Drag around my yard with a 200 and 160 lbs rock on a 70 lbs. sled.(WOW! :shock: Fealt heavy as $#&*!! in the gravel and mud. Then took off the 160 lbs. and did another pull with the 200 lbs. , then the empty sled a bit.)

At the gym....
Military Press in the power rack 3 x 5 (75, 80, 84% 1RM x 5)
Bench Press in the power rack 3 x 5 (75%)
18" Deadlifts 4 x 4 (80% 1RM)
Bottom Position Squats 4 x 4 (80% 1RM)
(Fealt HEAVY after the sled and deadlift partials.)

Am writing the percentages so anyone can follow the work outs adjusting them to their level.

Chins 3 sets as many as I could do.

Juijitsu on Saturday.

CATCHING UP THIS WEEK

TUES. MAR. 11
Light circuit, joint mobility, stretch

Crunch alternating with Glute Ham Raise 3x each maximum reps.

(All 3 x 10 with a 45 lbs. bar)
Squats (explosive)
Stiff Legged Deadlift (concentrating on the stretch.)
Military Press (explosive)
Upright Row (explosive)
Good Mornings
Snatch (explosive)
Bent Rows (explosive)

Overhead Squats 3 x 20 with 65 lbs.

(I took this from an article on Jesse Marunde in MILO March, '06)

WED. MAR. 12 CHEST & BACK

Dumbbell Bench Press 2 x 10 with 50's then tried the 115's but bombed them. Sucked! Couldn't get my right hand set with them on my chest.
So went down to 100's for 2 sets.

Seated Row 1 x 12, 10, 8, 2 x 6 (250, 270, 290 300 lbs.) EASY!
Incline Barbell Press in the power rack
2 x 10 with 135 lbs. then 2 x 10, 1 x 8 with 245 lbs.

Lat Pull (wide grip) 1 x 12, 8, 6, 6 (190, 220, 230)
Flyes 3 x 10 (70's lbs.)

Stiff Legged Deadlifts in smith machine 1 x 12, 8, 6, 6 (300, 340, 360)
Starting at the top and lowering then pulling the weight back up. I feel these better using the smith machine.) Heavy but manageable.

Wide Grip Chin 1 x 22 (bodyweight)
Dips 1 x 60 (bodyweight)
Back extensions 1 x 25 (bodyweight)
(Just pumped out here.)

Light Atlas Stone lifting for repetitions til failure with 125 lbs. stone to finish.

THURS. MAR. 13 JUIJITSU (Sparring, striking and basic throws)
Not at my best feeling sluggish and just trying to go through the motions. Gotta do better! Wake up!

FRI. MAR. 14
Deadlifts (olympic bar) 3 x 20 (55%, 65%, 75%)
Pullovers 3 x 20 (55, 65, 75 lbs.)
(Done SUPER SQUATS style. The 295 lbs. Deadlift final set fealt great! Could've done it with the belt. Will add weight next time. Done without straps too. Only liquid chalk.)

Zercher Squats 3 x 20 (55%, 65%, 75%)
Pullovers 3 x 20 (55, 65, 75 lbs.)
(Done SUPER SQUATS style.)

Run & Lift 8 x 5 35 lbs. 2 handed Kettlebell Swings x 5 and sprint.

Log Lift 1 x 20 135 lbs. empty log.
(Done SUPER SQUATS style. This is just WRONG AND SICK! )
Pullovers 1 x 20 50 lbs. plate

GOOD DAY! I got interviewed for a college broadcasting project at work then one of my clients got an interview with the local paper after our training session after the reporter, who is a gym member and written a couple articles on me saw the Deadlifting we were doing. Client is a powerlifter and women's 56 kg provincial champ.

REAL THING

First REAL training day MAR. 10 MONDAY

All 5 x 5 at 75% of maximums

Bottom Position Squat in power rack (no belt, wraps or suit)
Standing Military Press (no belt)
18" Partial Deadlift with the plates further toward the bar ends to simulate silver $$ deadlifts in power rack.
Bottom Position Bench Press off the pins in power rack. (Raw)

Exercises here based from the POWER RACK TRAINING video by Brooks Kubik.

1 Arm ROLLING THUNDER Sled Pulls
225, 180, 135 lbs. til fatigued. (Good finishing exercise! )

Really strong work out once I got going.
Despite my work day feeling like a 6 hour continuous kick in the #$$! Hmmmmm.
Coffee I had on my break between clients kicked in I guess.

HERE WE GO AGAIN....!

Starting another strongman training macro cycle like last year. Since it went so well I'm doing it again! :D

The last 2 weeks (Pre Phase) looked like this.....

DAY 1 & 3
Apollon Axle Deadlifts 3 x 5 or 3 x 15 - 25
Trap Bar from the floor 3 x 5 or 3 x 15 - 25
DB Swings (2 handed) 35, 55, 70, 90 x 5
DB or Cable Chest Press supersetted with DB or Cable Rows 3 x failure as in a triple drop with 100's, 80's, 60's for both exercises.

1 Legged Pistol Squats supersetted with Wide and Close Grip Chins max reps each with bodyweight.

(Based on http://elitefts.com/documents/movements.htm)

DAY 2
Cleans supersetted with Bench Press with 50 - 70% of my bodyweight x 5 each as many times back n forth in 7 minutes as I can.
Carries 85 lb heavy bag , Farmers Walk with 100's as many times back n forth in 7 minutes as I can.
Neck Curls front and back of the head 2 x 30 with 25 lbs. plate
Cable Woodcutters 50 lbs. as many times back n forth in 7 minutes as I can.
Medicine Ball side to side with a 12 lbs. ball for reps in 7 min.

(Based on a conditioning routine I developed for wrestling and sport Juijitsu/MMA. )

-JEFF

RESULTS

On Thursday I went into the gym in town while I was away for Christmas but I forgot my belt at my gym I work at.
So I went ahead anyway and tried Standing Shoulder Press in the power rack off the pins from the bottom of the lift. About collar bone level. Got 225 big time push pressing it.

Next I thought of trying benching anyway. Although that wasn't a big part of the program. Bottom Position in the rack again off the pins, just enough to slide under the bar. Self spotting as it is.
Not feeling great after sleeping and eating continually over Christmas week and was mentally affected by forgetting the belt and more cautious without it.
Got 315 lbs. BARELY! But whatever, wasn't a big part of the program. I can get it back later.

Back home at the normal gym today with belt I did Shoulder Press again and JUST got 245. NEW PR
(NOT strict atall though pushing again.)

Did APOLLON AXLE Deadlift 110 x 5, 200 x 1, 290 x 1 and after a few tries finally getting it right just diving down and pulling it without thinking, 350 lbs. x 1 NEW PR X 2
Got 205 lbs. Log Clean to my chest