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.)