MERRY CHRISTMAS

Christmas Week.....

Added 25 lbs. to each lift from the initial percents of 1RM this week.
Mon. 7 x 5 70% + 25 lbs. FLOOR PRESS & THICK BAR DEADLIFTS

Tues. 6 x 6 (Screwed that up so just flipped the 2 days around) 75% + 25 lbs. FLOOR PRESS & THICK BAR DEADLIFTS
Juijitsu 90 min. (Last class of the year.)

Thur. 8 x 4 80% + 25 lbs. (Did Bottom Position Bench Press instead of Floor Press)

Sat. 10 x 3 85% + 25 lbs. (Did Bottom Position Bench Press instead of Floor Press)

De loading/tapering next week til Friday. Ate too much over the 23rd and Christmas! :P

See gym pics at:

http://www.marunde-muscle.com/forum/showpost.php?p=299626&postcount=70

http://www.marunde-muscle.com/forum/showpost.php?p=299628&postcount=71

2 A DAY

SAT. DEC. 19

Juijitsu 1 hr. a.m.

P.M.
10 X 3 @ 85% + 10 lbs.
Floor Press in the power rack.

APOLLON AXLE 2" Thick Bar DEADLIFTS

(This is the hardest day of the week in this routine. Was dreading it all day. I realize it says 10 sets of 3, but I take it as to get 30 reps in each exercise no matter what. Just get through it and over with!)

LATE NIGHT

DEC. 18TH

Did my work out late. Not until 10:30 pm due to family stuff and getting the garage fixed up a bit more.

Warm up was 45 lbs. bar Snatch, Overhead Squats, Behind Neck Press x 5 each.

APOLLON AXLE 2" Thick Bar DEADLIFTS 8 x 4 adding 10 lbs.
(Fealt really strong.)

Bottom Position Bench Press 8 x 4 adding 10 lbs. (approx. 84%)
(Wanted to try these with the new set up with the power rack. Rack is good. Benching fealt HEAVY! I think I prefer the Floor Press right now. )

Juijitsu was Tuesday/Thursday.

WED. DEC. 16TH

FLOOR PRESS in the power rack 7 x 5 @ 80% of 1 Rep Maximum
(Really feeling these in the brachial radialus around the crook of the arms like the old armwrestling "Beginner Pain".
A lot more stress on Triceps and Anterior Shoulders. But if this helps my lock out strength as it should, I can go through it.

APOLLON AXLE 2" Thick Bar DEADLIFTS 5 x 7 @ 80% of 1 Rep Maximum
(Switched the sets/reps around here to experiment.)

Fealt strong today. As well as building up to a maximum and training the nervous system to perform these 2 lifts more effectively the high sets of low reps and progressive loads will add density to the muscles worked.

MON. DEC. 14 WEEK 2/3

MON. DEC. 14
WEEK 2/3

6 X 6 @70% +10 lbs. (or approximately 73%)
Thick Bar Axle Deadlifts
Floor Press in the power rack.

Got the Boxing Heavy bag set up on a sliding frame today and moved a few things around again.
Looks GOOD!

See gym pics from the GAARRRAAAGE GYM
http://www.facebook.com/home.php#/album.php?aid=348349&id=748985157

BACK TO IT!

I decided to resurrect my training journal as I've started a new garage training gym as a way to get the word out for personal training I'm offering in there.

I'll be doing my own training in there as well til further notice and over the winter. I have to admit I'm really enjoying it as well!

Following is WEEK 1 of my SMOLOV JR. 3 week training cycle traing Floor Press bench press variation to strengthen my triceps and lock out in the bench press and the 2" thick bar APOLLON AXLE Deadlift from the floor.

The sets/reps/percentages of max are as follows:
Wed. Dec. 9th was 75% x 7 x 5
Fri. Dec. 11th was 80% x 8 x 4
Sat. Dec. 12th was 85% x 10 x 3

(I was coming off of the CPO Ontario meet www.metalmilitia.ca the last weekend so I modified it a bit without training Monday 6 x 6 @ 70%. Wednesday's work out nearly killed me after the meet on the 6th. But things got better as the week went on.

Saturday's 10 x 3 work out was the worst! I decided to set the goal of getting the total 30 repetitions no matter what in the 2 exercises! I did it but shortly after sitting in my chair watching tv I could barely move! Christmas party that night was fun as you can imagine.

COMING NOV. 20TH

http://www.definingedge.blogspot.com/

See NOV. 12TH post!
Somehow the direct link didn't want to work. Gremlins!
Please scroll down til Nov. 12th and support my friend Krista's site.
THANKS!

JANUARY 2009 JOURNEY INTO OLYMIC WEIGHTLIFTING TRAINING

Based on an article in MILO on the Bulgarian, formerly Eastern Bloc team training methods.
http://www6.mailordercentral.com/ironmind/prodinfo.asp?number=1282%2D12%2E4


Power/Speed JAN. 2009
DAY 1
Log Cleans or Clean & Press 2’s, 1’s (65 % til 90 %)
Jump Shrugs 2’s, 1’s (45, 65, 95, 115, 135 lbs.)
Thick Bar Deadlifts 2’s, 1’s (65 % til 90 %)
then down 10 kg x 2 – 3, then down 10 kg x 2 – 3 again.)



DAY 2
Front Squats 3’s, 2’s, 1’s (65 % til 90 – 95% then down 10 kg x 2 – 3, then down 10 kg x 2 – 3 again.)
Snatch High Pulls 2’s, 1’s (65 % til 90 – 95%)
Push Press 2’s, 1’s (65 % til 90 – 95%)
Squats 3’s, 2’s, 1’s (65 % til 90 – 95% then down 10 kg x 2 – 3, then down 10 kg x 2 – 3 again.)

DAY 3
REPEAT DAY 1 (Work up to 80 - 85% only)

DAY 4
REPEAT DAY 2 (Work up to 80 - 85% only)