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