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.)
Saturday, May 31, 2008
Friday, May 30, 2008
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)
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)
Thursday, May 29, 2008
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.)
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.)
Friday, May 23, 2008
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.)
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.)
Monday, May 19, 2008
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.
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.
Saturday, May 17, 2008
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.)
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.)
Friday, May 16, 2008
Thursday, May 15, 2008
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.
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.
Wednesday, May 14, 2008
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
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
Monday, May 12, 2008
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. #!~@!?&%$! )
Wide Grip Chins 1 x 15 (bodyweight)
Kettlebell Sumo 1 Arm High Pull 53 lbs. for repetitions alternating hands for 5 minutes timed.
Based on www.tacticalstrengthchallenge.com
At the new gym PREMIER FITNESS York/Hess St. after work.
Deadlifts (Olympic bar): 135, 225, 315, 365 x 1
(Got 385 up but lost it right at the top just short. #!~@!?&%$! )
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
Saturday, May 10, 2008
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
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
Wednesday, May 7, 2008
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!
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!
Monday, May 5, 2008
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
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
Saturday, May 3, 2008
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
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.)
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.)
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