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.