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!
Friday, June 27, 2008
Wednesday, June 25, 2008
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.
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.
Friday, June 20, 2008
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!
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!
Wednesday, June 18, 2008
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.
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.
Monday, June 16, 2008
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.
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.
Wednesday, June 11, 2008
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.
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.
Monday, June 9, 2008
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
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
Thursday, June 5, 2008
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