ISSUES!

Computer issues lately have prevented me from posting in the last couple weeks....

Wed. June 2nd
Military Press 6 x 2 75% 180 lbs.

Close Grip Bench:
135, 145, 155, 185, 205, 225, 235, 255 x 3

Plate Rows 4 x 6 160 lbs.

1 Arm Kettlebell Hi Pulls 35, 55, 80 lbs.
Bands Lying Upright Rows
Standing Log Bar Chest Press 90, 100, 115 lbs.
10, 8, 6 each

Bands Pressdowns
Hammer Curls 140 lbs.
4 x 12 each

THUR. JUNE 3RD JUIJITSU

FRI. JUNE 4TH
Squats with new Free Spotter www.shermworks.com
12 x 2 265 with chains.
Then 275, 295, 315, 335, 355, 365 x 2
(A few misses/dumps getting used to the Spotter control bar.)

1 Arm Kettlebell Clean & Press 6 x 2 75 lbs.

Keg Carry 4x 175 lbs.

Rolling Thunder 1 Arm Deadlift 4 x 6 190 lbs. left handed.

Sledgehammer Strikes 60 reps each side.
Reverse Hyperextensions 6 x 10 260 lbs.

SAT. JUNE 5TH
Speed Bench Press with chains 60% 195 lbs. 8 x 3
Incline Press 135, 145, 155, 185, 205, 225, 235, 245, 255, 275 x 3
Floor Press 4 x 6 265 lbs. (85%)
Rear Laterals 4 x 10 70's lbs.

Lock outs 135, 145, 155, 185, 205, 225, 235, 245, 255, 275, 295, 325 x 3

(I used the FREE SPOTTER again for the Benching and Floor Press and this works GREAT! Good work out.)

Armwrestling practice in the a.m.

MON. JUNE 7TH
Military Press 185, 195, 205 x 2
1 Arm Clean & Press 50, 60, 70, 80, 85, 90 x 2
Log Cleans 135, 145, 155, 185, 205 x 1

Rolling Thunder 1 Arm Deadlift 3 x 3 200 lbs. left hand/125 lbs. Right handed.

TUES. JUNE 8TH and THUR. JUNE 10TH JUIJITSU

SAT. JUNE 12TH CPF National meet www.metalmilitia.ca

MON. MAY 31

Farmers Walk 4x @ 85% or 170 lbs. each hand.
(Did these first this time since they are more demanding and still an explosive movement.)

Speed Deadlifts with purple AVERAGE JUMPSTRETCH band looped over the bar 8 x 2 @ 60% or 255 lbs.
(30 - 40 seconds inbetween sets.)

Standing Ab Crunch with AVERAGE JUMPSTRETCH band 1 x 50

Log Cleans 135, 155, 185 lbs. x 3

Standing Ab Crunch with AVERAGE JUMPSTRETCH band 1 x 50
(Threw in an extra set here to be more balanced front to back.)

Good Mornings 4 x 8 255 lbs. (85%)

Reverse Hyperextensions 350, 300, 250, 200 til failure each weight.

BIG BENCH DAY

THURS. MAY 29TH JUIJITSU

FRI. MAY 28TH

At PHOENIX FITNESS Stoney Creek
(Really great new gym. Trained quicker than normal because shorter on time today.)

Speed Squats with chains: 2 x 12 215 lbs. 50%
Dumbbell Farmers Walk 3x with 130's lbs.

1 Arm Kettlebell Clean & Press 2 x 6 53 lbs. each

Back Extensions with weight 6 x 10 140 lbs.

Landmine Twists 6 x 10 70 lbs. each direction.
http://www.bodybuilding.com/fun/mm6.htm
ROLLING THUNDER 2" thick handle 1 Arm Deadlifts 4 x 8
175 lbs. Left hand
100 lbs. Right hand

SAT. MAY 30TH
Armwrestling practice a.m.

p.m.
Floor Press with chains 8 x 2 195 lbs. 60%
Floor Press without chains 4 x 8 255 lbs. 80%

Bench Press Lockouts: 225, 245, 275, 295, 315 x 5
Incline Press in the power rack: 135, 225, 235, 245, 255, 265 lbs. x 5

Dumbbell Rear Laterals 3 x 10 70's lbs.

(Good day. Did this around 10 p.m. in the Gaaaaarrrrr - Raaaaaage gym. No way I could've done it in the 100 + degree heat!)

UPPER BODY

WED. MAY 26TH
UPPER BODY

Bottom Position Close Grip Bench Press in the power rack:
135, 155, 185, 205, 235 lbs. x 5

Military Press 1 x 12 (70%) 170 lbs.

Dumbbell Hammer Curls 4 x 8 - 12 120 lbs.
1 Arm Tricep Pressdowns 4 x 8 - 12 120 lbs.

Lying Cable Upright Row 1 x 10, 8, 6 (100, 120, 140 lbs.)
1 Arm Kettlebell High Pulls 1 x 10, 8, 6 (32, 53, 72 lbs.)
Standing Chest Press 1 x 10, 8, 6 (90, 100, 110 lbs.)

Plate Rows to simulate stone lifting in the garage gym at home.
160 lbs. stack 3 x 6

SAT. MAY 22ND

Armwrestling practice a.m.

Log Bar Shoulder Press: 135, 145, 155, 185, **205 lbs.** x 1
(New Best! But I would've liked it to be more convincing a lift.)
Log Bar Incline Press: 255 x 3 x 3

Log Bar Bottom Position Bench Press 3 x 3 @ 60% 185 lbs.
Log Bar Bottom Position Close Grip Bench Press 3 x 3 @ 60% 165 lbs.
Olympic bar Bottom Position Bench Press 3 x 3 @ 60% 195 lbs.
Olympic bar Bottom Position Close Grip Bench Press 3 x 3 @ 60% 165 lbs.

(Speed work. 30 - 40 seconds inbetween sets. Just used bar weight only and no chains. Lifted it as hard and fast as I could and lowered it slow and controlled.)

Log Bar Shoulder Press: 135, 145, 155, 185, **205 lbs.** x 1
(New Best! But I would've liked it to be more convincing a lift.)


Pinch Grip Chins
Close Grip Chins
Rope Body Row Pull ups
(Each for max reps with no added weight.)

Barbell Standing Chest Press 4 x 10 105 lbs.

MON. MAY 24TH
Speed Deadlifts with purple AVERAGE JUMPSTRETCH band looped over the bar 8 x 2 @ 55% or 225 lbs.
(30 - 40 seconds inbetween sets.)

Farmers Walk 4x @ 80% or 160 lbs. each hand.

Standing Ab Crunch with AVERAGE JUMPSTRETCH band 1 x 50

Log Cleans 135, 155, 175 lbs. x 5

Good Mornings 4 x 8 245 lbs. (80%)

Reverse Hyperextensions 350, 300, 250, 225, 200 til failure each weight.

Done at 11:30 pm in the GAAAAARRRR - RAAAAAGE and still warm and humid at that hour.

TUES. MAY 25TH
JUIJITSU 90 min. class and assisted with the kids class earlier.

NEW SQUAT RECORD

THUR. MAY 20TH
JUIJITSU 90 min. class
MMA style Sparring & Grappling and technique training. BIG CLASS!
Helped with the kids class too.

FRI. MAY 21ST
(Fealt like hell today. Stiff and sore and dreading the Squat and Deadlifts coming up. Did a lot of stretching and massage recovery with some MOTRIN Ibuprofin. Had a coffee and decided to just get it done.)

Deadlifts
135, 225 lbs. x 5
3 x 3 (90%) or 375 lbs.
(Went up smoothly and I might have been able to do 10 more lbs. if I'd went for that instead. Surprised at how well it went.)

Bottom Position Squat in the power rack: 12 x 2 (55%) or 255 lbs.
(30 sec. inbetween 2's. Dynamic Speed work with Green STRONG bands. http://www.flexcart.com/members/eliteft ... PD&pid=248 )
(These SUCK! I am always surprised to finish it. )

then...
315, 335, 395 lbs., **435 lbs.** x 1
(After this dynamic stuff stretch reflex I did 1's with 315, 335, 395 with was awesome I just stood up with the 395 like a robot. So I went for a new max and got 435 LBS. THIS IS A 20 LBS. PR FOR ME. HUGE!)

Dumbbell Shrugs 2 x 6 150's

Keg Carries 4x around the garage back n forth 175 lbs.
(Fealt really good. Nice finisher.)

It's funny when you feel like this and are convinced that it's going to suck but turns out to be an awesome work out!

NOT GOOD ENOUGH....

WED. MAY 19TH
http://www.youtube.com/watch?v=VEhbz_41IwU

Bench Press in the power rack:
135, 225, 245, 295 lbs. x 1
(Gym was dead and no one to give me a lift off or spot around so just did the 295 off the pins at the bottom position and then called it off. Still 10 lbs. more than last week. But Not! good enough and not happy about that as I wanted to try to hit a new best lift.)

Smith Machine Behind Neck Press 185 , 195, 205, 225 x 2
#235# #MISS#
(A new PR sort of....with the 225 x 2 instead of 1 rep maximum.)

Seated French Press 4 x 8 165 lbs.
EZ BAR Barbell Curl 4 x 8 200 lbs.

1 Arm Cable Lateral Raises 70
1 Arm Cable Rear Delt Raises 60
1 Arm Cable Front Raises 50
All 3 x 10 each

(At this point I called it a day and went home.)

IN THE GAAAAARRRRR - RAAAAAGE!!

MON. MAY 17TH

2" Thick Bar Cleans: 90, 110, 130,
# 170# lbs. #FAIL#
(Couldn't get in the groove from the beginning! Not good. My back was still bothering me and the bar was spinning off as I was cleaning it up to my chest. Technique was garbage. )

Bottom Position Squat in the power rack:
225, 315 x 5
375 lbs. x 3 x 3

Plate Rows with weight plates loaded on a pin to mimic an Atlas Stone. 3 x 3 160 lbs.
Barbell Good Mornings 3 x 3 295 lbs.
Band Standing Ab Crunch 2 x max reps.

SAT. MAY 15TH

Armwrestling Practice in the a.m.

P.M.
Log Bar Incline Press: 135, 145, 155, 185, 205, **245** x 3
(Got more than expected here. Fealt really good.)


Log Bar Bottom Position Bench Press 3 x 3 @ 60% 185 lbs.
Log Bar Bottom Position Close Grip Bench Press 3 x 3 @ 60% 165 lbs.
Olympic bar Bottom Position Bench Press 3 x 3 @ 60% 195 lbs.
Olympic bar Bottom Position Close Grip Bench Press 3 x 3 @ 60% 165 lbs.

(Speed work. 30 - 40 seconds inbetween sets. Just used bar weight only and no chains. Lifted it as hard and fast as I could and lowered it slow and controlled.)

Log Bar Shoulder Press: 135, 145, 155, 175 lbs. x 3
(Got the weight I wanted here. Was hoping for a repeat of the good result on the Inclines. But one probably effected the other. Again, next week is when it counts!)


Wide Grip Chins
Close Grip Chins
Rope Body Row Pull ups
(Each for max reps with no added weight.)

Barbell Standing Chest Press 4 x 10 90 lbs.

THURS. MAY 13TH JUIJITSU


FRI. MAY 14TH
At www.phoenixancaster.com
:dl Deadlifts 4 x 6 (85%) or 355 lbs. :dl
:squat Bottom Position Squat in the power rack: 12 x 2 (55%) or 225 lbs.
(30 sec. inbetween 2's. Dynamic Speed work with Green STRONG bands. http://www.flexcart.com/members/elitefts/default.asp?cid=138&m=PD&pid=248 )
then...
225, 315, 335, 365, 385 lbs. x 3
(Did more than expected with the 385 although it was a pretty ugly 3 reps. Almost blacked out! Happy with that though since the Squats with the bands first were killers and I didn't know if I could get through it. But when I did the sets without bands the bar shot right up! ) :squat

Shrugs Behind the Back 2 x 6 (70%) 410 lbs.

Tried to do Farmers Walk at home with 200 lbs. a side. But after one really short walk I didn't have anything left. Did 3 pick ups which were ok but my back and hips were too tight to do anything. That's ok. I was surprised to deadlift the 200's after all the Squats and Deadlifts earlier in Ancaster.
Have to do them first next time when I'm fresh.

TUES. MAY 11 JUIJITSU
(Back at it after a week break. Feeling good again.)

WED. MAY 12
Bench Press in the power rack:
135, 225, 245, 285 lbs. x 3
(Don't think I locked out the 285. Foot slid and came up too on the 3rd rep.
Next week is when it counts though, pyramiding up 1's.)

Log Bar Bent Rows 4 x 10 185 lbs. (85%)

Smith Machine Behind Neck Press 2 x 6 185 lbs. (75%)

Seated French Press 4 x 12 155 lbs.
EZ BAR Barbell Curl 4 x 8 - 12 200 lbs.

Lateral Raises 70's
Rear Delt Raises 60's
Front Dumbbell Raises 40's
All 3 x 15

Everything feeling good again.

GETTIN' KINDA HEAVY

MON. MAY 10TH
In the GAAAARRRR - RAAAAAAGE.....

2" Thick Bar Cleans: 90, 110, 120, 130, 150 lbs. x 3
http://www.youtube.com/watch?v=8fvWdk4bzho
(I like this lift. But not as a repetitions exercise. I think it feels best doing it for single reps either adding weight each time or with a break inbetween lifts like 10 x 1 with 1 - 2 minutes between. Found I lost my explosive drive after the first 1 or 2.)


Bottom Position Squat in the power rack 4 x 8 355 lbs.
(I got this weight the other day on the weekend so this fealt good once I got set right under the bar.)

Plate Rows with weight plates loaded on a pin to mimic an Atlas Stone. 4 x 6 150 lbs.
Barbell Good Mornings 4 x 6 255 lbs.

Hanging From Chin up Bar stetching my upper and lower back (taking the stress off my spine hanging.) and working my grip strength holding on as long as you can.

WEEKEND AWAY

FRI. MAY 7TH
(Done at the local Y visiting home for the weekend.)


Deadlifts 4 x 8 (80%) or 335 lbs.
Bottom Position Squat in the power rack: 12 x 2 (50%) or 205 lbs.
(30 sec. inbetween 2's. Dynamic Speed work)
then...
225, 315, 355 lbs. x 5

Smith Machine Lunges 4 x 22 (60%) 185 lbs.
Shrugs Behind the Back 2 x 6 (70%) 410 lbs.

(O.K. just mechanical workman like. Did all the sets/reps but not too exciting.)

SAT. MAY 8TH
(Done at the local Y visiting home for the weekend.)

Bottom Position Bench Press in the power rack:
135, 225, 235, 245, 265, 275 lbs. x 5

Bent Rows 4 x 6 - 10 (10) 365lbs. (85%)

Smith Machine Behind Neck Press 2 x 6 165 lbs. (70%)
(Knees were tender so I did these instead of Front Presses in the power rack.)

Seated French Press 4 x 8 - 12 145 lbs.
EZ BAR Barbell Curl 4 x 12 190 lbs.

Lateral Raises 70's
Rear Delt Raises 60's
Front Dumbbell Raises 40's
All 3 x 10

(Baby finger was killing me on right hand thru this.)

PRESSING NEWS...

WED. MAY 5TH
Log Bar Shoulder Press: 135, 145, 155, 165 lbs. x 5

Log Bar Incline Press: 135, 145, 155, 185, 205, **225** x 5
**(Got more than I expected with the 225 lbs.)**

Log Bar Bottom Position Bench Press 3 x 3 @ 60% 185 lbs.
Log Bar Bottom Position Close Grip Bench Press 3 x 3 @ 60% 165 lbs.
Olympic bar Bottom Position Bench Press 3 x 3 @ 60% 195 lbs.
Olympic bar Bottom Position Close Grip Bench Press 3 x 3 @ 60% 165 lbs.

(Speed work. 30 - 40 seconds inbetween sets. Just used bar weight only and no chains. Lifted it as hard and fast as I could and lowered it slow and controlled.)

Log Bar Standing Chest Press 4 x 10 90 lbs.

Good work out. Fun one.

MON. MAY 3RD

2" Thick Bar Cleans: 110, 120, 130, 140 lbs. x 5
http://www.youtube.com/watch?v=8fvWdk4bzho
(Just worked on the Clean portion as that's the hardest part for me.)

Plate Rows with weight plates loaded on a pin to mimic an Atlas Stone. 4 x 8 140 lbs. (80%)

Bottom Position Squat in the power rack 4 x 8 335 lbs. (80%)
(Fealt heavy at this point after the Cleans and Plate Rows. But I thought these 2 would be more demanding to do than Squats. So I did them first.)

Barbell Good Mornings 4 x 8 245 lbs. (80%)

OUCH!

THUR. APR. 29TH JUIJITSU (grappling as well as helping out with the kids classes earlier. Was REALLY hurting with my knees and ankles. Mobility was really bad because of the knee and ankle.)

FRI. APR. 30TH
I did legs today.

Heavy Tire Flip "Medley" adding plates into the tire until I couldn't lift it upright. Like pyramiding weight.
Combined with the 450 lbs. tire and plate weight inside the whole weight was about 900 lbs.
Would be interesting to see how that works with just a heavy tire.
I know treads grip on a tire is a MAJOR factor though on how it is to flip.

Zercher Squats getting a new 1RM on that. Last time I max'ed out on these I did 365 a couple years ago. I got 410 lbs. today!
http://www.youtube.com/watch?v=g_4trHTIWEc


Worked up to a 205 lbs. Clean & Press at the gym. Was disapointed with that as a missed 225 that would've been a new PR too. :crap Shoulder was bugging me too after these.
Sitting down here a lot after this one because walking is kinda hard.

SAT. MAY 1ST
Armwrestling practice about an hour.
JUIJITSU 90 min. class.
(Arm and shoulder were really smashed after armwrestling too and just generally fealt wrecked and the rain didn't help either with joint pain. :oops: Just having a rest day here as I type on Sunday. A.R.T. and chiropractor Monday to see if he can bolt me back together. Lighter week next week and will be taking a break from the mats next week and heal. Although I'm really pleased with my progress so far in this training cycle. :D )

NEW RECORD!

WED. APR. 28TH

1 Arm Clean & Press: 50, 60, 70, 80, *100lbs.* x 1 *New PR* :D

Standing Military Press in the power rack: 135, 145, 155, 185 x 1
##250 lbs. MISS!## (new maximum attempt.)
(Went back down to 230 lbs. )

Close Grip Chins with weight around my waist 1 x 8, 6, 4 (140, 150, 160 lbs.)
JUMPSTRETCH BANDS Push ups 1 x 8, 6, 4 (1 purple, 1 Green, 1 purple + 1 Green band together.)

JUMPSTRETCH BANDS Tricep Pressdowns 1 x 8, 6, 4
(Grabbed up higher on the band each set to increase the resistance. Wanted to try these out.)
www.jumpstretch.com

Mini bands Shoulder Side and Front Raises 1 x 60 each arm.
(Did bands instead of dumbbells for a change and different feel. More constant tension.)

THURS. APR. 22ND JUIJITSU 90 min.
(Sparring and Grappling)

FRI. APR. 23RD
1 Arm Dumbbell Clean & Press:
50, 60, 70, 80, 90 lbs. x 3

Standing Barbell Chest Press:
45, 55, 65, 95, 115 x 3

Behind Neck Smith Machine Press:
135, 145, 155, 185, 195 x 3
(I find these are kinder to my shoulders and safer than a barbell behind the neck. A little variety too.)

ROLLING THUNDER Cable Curl 1 x 10, 8, 6 (110, 120, 130lbs.)
1 Arm Tricep Cable Pressdowns 1 x 10, 8, 6 (110, 120, 130lbs.)

SAT. APR. 24TH


Speed Deadlifts w/chains:
50% 1RM 4 X 2
60% 1RM 4 X 2
(30 sec. between sets)
(Wanted to change up from the squats all the time.)

Zercher Squats 225, 245, 275, 295, 325 x 3

Tire Flip 6 Flips
(450 tire + 300 lbs. in plates inside the rim.)
(Needed better shoes with some traction as I was slipping all over forward when I'd try to push into the tire and walk it up. Failed it about 4x. Heavy as well too.
Finally just crushed some chalk on the floor and walked around in that to get some grit which worked. Not very fun!)

Sledgehammer Overhead Strikes to Tire 1 x 100
(After the tire flip sucking earlier I took my frustration out and beat the !$$ out of it with the sledgehammer swings!)

DONE!

In the GAAAARRRRR - RAAAAAGE!

SAT. APR. 17TH

Log Lift: 135, 145, 155, 175, 185 x 5

Speed Squats w/chains 50% 1RM 8 X 2
(30 sec. between sets)

Zercher Squats 225, 245, 275, 295, 315 x 5
Reverse Hyperextensions:
5 x 5 350 lbs.
3 x 20 225 lbs.

Sledgehammer Strikes to Tire 1 x 100 each side.

MON. APR. 19TH

1 Arm Dumbbell Clean & Press:
50, 60, 70, 80, 90 lbs. x 3
(Personal best of sorts as 90 lbs. used to be my 1 repetition max.)

Standing Log Bar Chest Press:
45, 55, 65, 95, 115 x 3
(Cool exercise. I like it and this will help with any pushing/punching power.)

Standing Military Press:
135, 145, 155, 185, 225 x 3

EZ Curl Bar Curl 1 x 10, 8, 6 (180, 190, 200 lbs.)
Lying Barbell Tricep Extensions 1 x 10, 8, 6 (170, 180, 190 lbs.)

TUES. APR. 20TH JUIJITSU (Mostly helped teach the kids class and the white belt adults.)

WED. APR. 21ST
Speed Squats w/chains 50% 1RM 8 X 2
(30 sec. between sets)

Zercher Squats 225, 245, 275, 295, 325 x 3
(EASY!)

Barbell Good Mornings:
185, 205, 225, 245, **285 lbs.** x 3
(Another new maximum here.)

Farmers Walk bars Shrugs:
120, 130, 140, 170, 190 lbs. a side x 3

Planks 3x as long as possible.

Side to side Rotations with 45 lbs. plate. 1 x 100 each side.

(REALLY GOOD day today. Fealt really strong despite some bad joint pain lately. TIGER BALM is your friend!)

MON. APRIL 12
Speed Floor Press w/chains 50% 1RM 8 X 3
(30 sec. between sets)

Standing Barbell Press in the power rack
135, 145, 155, 185, 215 x 5

Smith machine Shrugs:
2, 3, 4, 5, 6 plates a side x 5

Smith machine Row (palms up)
1, 2, 3, 4 plates a side x 5
4 45 lbs. plates and 10 lbs. a side x 5


1 Arm HAMMER STRENGTH style Row:
135, 165, 180, 200, 230 lbs. x 5

Lateral Raises 3 x 10 70's lbs.
Rear Delt Raises 3 x 10 60's lbs.
Dumbbell Front Raises 3 x 10 40's lbs.

1 Arm Cable Pressdowns 1 x 12, 10, 8 (100, 110, 120 lbs.)
1 Arm Cable Curls 1 x 12, 10, 8 (100, 110, 120 lbs.)



TUES. APRIL 13TH JUIJITSU

WED. APRIL 14TH
Clean & Press 135, 145, 155, 175, 185 x 5

Stiff Legged Deadlift off smith machine:
1, 2, 3, 4 plates a side x 5
4 45 lbs. plates and 15 lbs. a side x 5
(Didn't like these.)


Speed Squats w/chains 50% 1RM 8 X 2
(30 sec. between sets)

Zercher Squats 225, 245, 275, 295, 315 x 5
Cable Pull Thru's 1 x 100 50 lbs.

THURS. APRIL 15TH JUIJITSU

FRI. APRIL 16TH
Speed Bench Press w/chains 50% 1RM 8 X 3
(30 sec. between sets)

Close Grip Bench Press:
1 x 12, 10, 8 (195, 215, 225)

Apollon Axle thick bar Curl:
1 x 12, 10, 8 (120, 130, 140)

Farmers Walk bars Shrugs:
120, 130, 140, 170, 180 lbs. a side x 5

1 Arm Dumbbell Row:
100, 120, 150, 170, 200 lbs. x 5

Seated Military Press in the power rack
135, 145, 155, 185, 215 x 5

1 Arm Side Raise
1 Arm Front Raise
1 Arm Rear Delt Raise
using Purple JUMPSTRETCH mini band
1 x 30 each and each side
(Tried something different here thanks to elitefts.com A good way to finish the shoulders.)

SAT. APRIL 10TH

Speed Squats 8 x 2 @ 50% 1RM 205 lbs. plus chains hanging off the bar.
(Was too lazy to set up the bands :lol: So did chains.)


APOLLON AXLE Clean & Press:
4 x 2 @ 50% 1RM 80 LBS.
4 x 2 @ 60% 1RM 100 LBS.
(Wanted to work on more technique with the Axle. I really prefer doing Clean & Press in ANY way as a maximum lift or single rep sets.)

Barbell Good Mornings 1 x 100 @ 50% 1RM 135 lbs.
(Pretty much the Dynamic warm up here so far.)

Tire Flip 750 lbs. 5 reps.
(450 tire + 300 lbs. in plates inside the rim.)
(I'm surprised I got the 5th flip because after 3 it was heavy. Dropped the tire back and reset each rep. No cheating!)

Sled Backward Drags: 8x dropping weight off each set. Start at 375 down to 150 lbs. About 25 - 50 lbs. off each time.

(The tire and sled were the main work out.)

Purple AVERAGE JUMP STRETCH band Seated Back Extensions 1 x 100
( Sitting on the bench with the band under my feet. Good way to stretch out my back and get the blood in.)

MEH!

THURS. APR. 8TH JUIJITSU 2 Hr. class. (Sparring and techniques/throws)

FRI. APR. 9TH
Bottom Position Bench Press with 20 lbs. chains hanging from the bar:
4 x 2 @ 50% 1RM
4 X 2 @ 60% 1RM
(About 30 seconds rest between 2's)
(When I got into my groove on the bench and locked in it fealt good. But the last set I didn't have much left to explode the bar up.)

Standing Military Press:
4 x 2 @ 50% 1RM
4 X 2 @ 60% 1RM
(About 30 seconds rest between 2's)
(Right knee was locking up so had to do these really strict shoulder pressing with no push press from the legs.)

HAMMER STRENGTH 1 Arm Low Row 4 x 8 @ 190 lbs.
HAMMER STRENGTH ISO Chest PRESS/FLYE 4 x 5 @ 85 lbs a side. (HEAVY!)

Pinch Grip Chins off the power rack frame: 1 x 15

1 Arm "GRAPPLER" Press: 45, 55, 70, 80, 90 x 5
(Loading 1 end of the barbell and wedging the empty end into the corner and doing pressing grabbing the loaded end.)

Front Static Hold with 45, 35, 25 lbs. plate for as long as possible each.
(A set of front deltoid raises with each weight til failure followed.)

Cable Side Bends 1 x 100 each side 80 lbs.

(Not a very exciting day really.)

CATCHING UP

EASTER SATURDAY:

Log Bar Close Grip Bench 4 x 5 230 lbs.
(Fealt like crap!)

APOLLON AXLE Clean & Press:
70, 90, 110, 130 x 1 and 160 Cleaned it to my shoulders but couldn't re grip for the Press. Did these Glen Ross style.
http://www.youtube.com/watch?v=8fvWdk4bzho
Need more technique work. The Cleans weren't that hard just the transition grip into the press. Pressing it wasn't a problem either.
Happy with that though but not satisfied.

APOLLON AXLE Curls 4 x 5 160
(Grip, arms and just my whole system was fried at this point.)

Band Crunches 1 x 100
Reverse Hypers 1 x 50 180 lbs.

Sled Drag 8x dropping weight off each set. Start at 360 down to 150 lbs. About 50 lbs. off each time. Instead of regular cardio intervals.

EASTER MONDAY:

Log Bar Close Grip Bench 5 x 5 ( 135, 155 185, 200, 230 lbs.)
(Fealt a lot better.)

Log Bent Rows 5 x 5 (135, 155, 175, 185, 205 lbs.)

Standing Barbell Press in the power rack:
135, 145 , 155, 185, 205 x 5
(Fealt really good and strong here. Knee and ankle are cleared up.)

Kettlebell 1 Arm Press 30, 40, 55, 80 x 5
alternated with....
Wide Grip Chins 5x 5 (bodyweight only)

Kettlebell Side Bends 1 x 100 each with 80 lbs.

APOLLON AXLE Reverse Curls
110, 130, , 160, 180, 190 x 5

Sledgehammer Tire Side Strikes 1 x 50 each side
(I really like this exercise adding the tire resistance. Dunno if I have some unresolved issues it helps or what? But it's fun!)

Moved really quickly thru this one in time for Easter dinner out with family.


TUES. APR. 6TH
JUIJITSU 1 hr.

WED. APR. 7TH
Dumbbell Shrugs 100, 120, 150, 170's lbs. x 5
(Plate loaded dumbbells in the GAAARRR - RAAAAGE experiment to see how heavy I could go.)

Bottom Position Squat in the power rack with Purple AVERAGE JUMPSTRETCH bands tied to the bar.: 135, 225, 315, 335 lbs. plus bands x 5
(I usually use bands or chains for light speed work. But did max effort with bands today just to shock my squats. Been almost 2 years since I did this.)

Bottom Position Front Squat in the power rack: 185, 205, 225, 235 x 5
(Bar weight)

Reverse Hyperextensions 5 x 5 350 lbs. (Heavy.)
Ab Wheel Roll outs til failure.

Heavy bag intervals 5x
(Totally drained now.)

Wanted to go to Ancaster gym but didn't want to swim there in the rain. So did everything in the GAAARRR - RAAAAGE GYM. Able to get some stuff done around home too today.

DE LOAD

MAR. 26TH

Treadmill Sprints 1 min. Incline/Flat 5x

Wide & Close Grip High Pulls 135, 225, 245, 275, 295 lbs. x 5 each.
(Jammed fingers from Juijitsu made gripping the bar on the heavier sets tougher.)

Bottom Position Squat in the power rack: 135, 225 315 lbs. x 5, 365 lbs. x 2 x 5
(Finally broke past the 350 lbs. even though knee was feeling like crap. Need to get my shoe inserts re done.)

Back Extension Bench 1 x 100
Good Mornings 1 x 100 135 (50%)

"Loading"
175 lbs. beer keg - 100 lbs. Sandbag Lifts back n forth 10x each.

MAR. 29TH

Treadmill Sprints 1 min. Incline/Flat 8x

Jumping Shrugs 8 x 2 125 lbs.
(30 seconds rest between 2's)

Partial Deadlift (Knee height start)
315, 405, 495 x 1
(Wanted more out of this one. Not happy here.)

1 Arm Dumbbell Tricep Extensions 6 x 8 70 lbs.
1 Arm Dumbbell Table Curls 6 x 8 90 lbs.

2 Handed Kettlebell Swing 35 lbs. 1 x 100

Reverse Hyperextensions 1 x 50 180 lbs.

Wrist Roller 40, 30, 20 lbs. til failure

MAR. 30TH JUIJITSU 90 min.
www.hsma1.com

MAR. 31ST

Clean & Press:
4 x 2 @ 50% or 105 lbs.
4 x 2 @ 60% or 125 lbs.
(30 seconds rest between 2's)

Close Grip Bench Press 6 x 8 @ 80% or 230 lbs.
Barbell Curls 6 x 8 @ 80% or 200 lbs.

Bike Intervals 1 min. high/low 8x

Back Extension Bench 1 x 50
Stability Ball Roll Outs 1 x 50

Reverse Hyperextensions 1 x 100 180 lbs.

Atlas Lifts (Plates loaded onto a loading pin to simulate an Atlas Stone bearhugged and lifted from floor to chest.)
100, 125, 150, 160 lbs. x 1
175 lbs. lifted into my lap but it slipped out of my grasp! SO CLOSE!!)

(Kind of a MEH! Whatever work out today up to this point.)

Wrist Roller 40 lbs. til failure

SICK DAY

TUES. MAR. 23RD

(Sick with some kind of stomach flu since probably Sunday! Was supposed to train Monday but was on the can all day every time I tried to eat something! Then just went to bed!
Feeling a bit better today keeping things down but still feel like crap.)

Deadlift 335 lbs.
Alternated with...
Floor Press in the power rack 255 lbs.
10 x 1 each @ 80%
(Really didn't feel like Deadlifting as heavy as planned so just did this instead of pyramiding up 5 x 5. This is a hard superset anyway and resetting the blocks for the Floor Press back n forth between became really tedious and long.)

1 Arm Dumbbell Floor Press: 50, 60, 70, 100, 110 lbs. x 5
1 Arm Dumbbell Rows: 100, 120, 150, 170 x 5
200 lbs. x 2, 3

Dumbbell Crucifix Holds 30 lbs. ea. 2x

Band Standing Abs Crunch 1 x 100
Grippers 5 x 5

(Wanted to do a Loading finisher with the keg and sandbag but was too dead.)

WED. MAR. 17TH
A.M.
1 Arm Alternating Kettlebell Swings 30 lbs. (warm up)
Tire Flip 650 lbs. 8 reps
Stone Shouldering 160 lbs. natural stone. 9 reps
Log Lift 135 lbs. (Dunno I lost count.)
Trap Bar Deficit Deadlifts 280 lbs. 30
Farmers Walk 140's lbs. 3 trips
Sled Dragging 270 lbs.
All done with 60% for a 2 minute time limit round each.

5 Keg Carries 175 lbs. keg of water back n forth.
(Loading events you carry and then run back. I did a carry both ways back n forth.)

Kickboxing 1 hr. P.M.

THURS. MAR. 18TH

Smith Machine Behind Neck Press 6 x 8 @ 80% 180 lbs.
Lying Cable Rows 6 x 8 120 lbs.

Floor Press with Chains:
4 x 3 @ 50% 150 lbs.
4 x 3 @ 60% 180 lbs.
(30 seconds rest inbetween sets)

Seated Row 8 x 3 with 220 lbs.
(30 seconds rest inbetween sets)

Dips & Pull ups with a palms facing grip.
100 reps each.

FRI. MAR. 19TH
5x Eliptical Trainer Intervals warm up 1 min. on/1 min. off

Speed Squats with Purple AVERAGE bands 8 x 2 @ 50% 205 lbs.
(30 seconds rest inbetween sets)

Keg Carry 5x with 175 lbs. keg

Reverse Hyperextension Machine 350 lbs. 1 x 20
Ab Wheel Roll outs til failure.

Fingertip Push ups til failure.
Pinch Grip Pull ups grabbing the top frame of the power rack 1 x 50

SAT. MAR. 20TH JUIJITSU 90 min.

MON. MAR. 15TH
Kickboxing training 1 hr.
www.hsma1.com

Log Power Cleans: 135, 145, 155
175 x 5


Bottom Position Squat in the power rack: 135, 225, 315 x 5
355 x 2 x 5
Good Mornings in the rack: 135, 225, **255 lbs.** x 5
**275** X 2 X 5
(** 2 New PR's**.)

Tire Flip 5 min. for repetitions. 650 lbs. (450 tire with 200lbs. of plates inside.)


TUES. MAR. 16TH
Log Bar Bent Over Rows:
4 X 3 @ 50% 105 lbs. plus Chains
4 x 3 @ 60% 125 lbs. plus Chains
(Weight based on Log Clean & Press.)

Log Bar Bottom Position Bench Press plus Chains:
4 x 3 @ 50% 150 lbs.
4 x 3 @ 60% 180 lbs.
(with 30 seconds between.)

Seated Log Bar Press 4 x 5 - 8 @ 80% 160
Alternating with....
1 Arm Kettlebell High Pulls 80 lbs.

Headstand Push ups
Alternating with....
Pinch Grip Chins
1 x 50 each

(Wanted to go to Ancaster to train today. But family stuff and etc. didn't make it and switched things around training in the garage. Good either way.)

THE WEEK'S TRAINING

MON. MAR. 8TH
Incline Press in the power rack with Chains:
4 x 3 @ 50% 150 lbs.
4 x 3 @ 60% 180 lbs.
Close Grip Chins 8 x 3 (with 30 seconds between.)

Log Bar Press 6 x 5 @ 80% 160
Alternated with....
Log Bar Bent Over Rows 6 x 8 @ 80% 160
(Weight based on Log Clean & Press. Presses were really tough and couldn't get drive from my legs because of my knee today. Rows were awesome and fealt light.)

Thick Bar Body Rows 1 x 100
Chains Suspended Push ups 1 x 100

Kickboxing training 1 hr. p.m.
www.hsma1.com

TUES. MAR. 9TH
Log Power Cleans: 135, 145, 155 x 5
175 x 2 x 5
(By the last set my form was gone.)

Bottom Position Squat in the power rack: 135, 225, 315 x 5
355 x 2 x 5
Good Mornings in the rack: 45, 135, 155, 185, 205, 225, 245 lbs. x 5
(First time ever doing REAL Good Mornings with the bar across my back. I usually did them in Zercher position or in the smith machine. So interested to see what I could do. Kind of a max effort for 5 reps.)

Tire Flip 5 min. for repetitions.

Juijitsu p.m.
BRUTAL DAY!!

WED. MAR.10TH
Log Bar Bent Over Rows 8 X 3 @ 50% 105 lbs. plus Chains
(Weight based on Log Clean & Press.)
Log Bar Bottom Position Bench Press plus Chains:
4 x 3 @ 50% 150 lbs.
4 x 3 @ 60% 180 lbs.
(with 30 seconds between.)

Seated Log Bar Press 6 x 8 @ 80% 160
(Did them seated to save my knees)
Alternating with....
1 Arm Dumbbell Rows 6 x 8 @ 80% 150 lbs.
Rope Body Rows 1 x 50
Dips 1 x 50

THURS. MAR. 11 LOWER BODY SPEED DAY
Eliptical Interval 5 x 1 min. on/off warm ups
Bottom Position Squat in the power rack with purple AVERAGE JUMP STRETCH bands:
4 x 2 @ 50% 205 lbs.
4 x 2 @ 60% 255 lbs.
(with 30 seconds between.)
(Set 1 notch lower than normal with the lighter weights. Made it really suck! HAHAHA!)

Headstand Push ups 1 x 50 with feet up against wall.
Pinch Grip Pull ups grabbing the top frame of the power rack 1 x 50

Ab Wheel Roll outs

Keg Carries including up the stairs from the basement to the garage kind of like a Power Stairs event FUN STUFF! WHOOO!!

Kickboxing and Juijitsu training 2 1/2 hours total p.m.
TOUGH training with my legs and knees were totally shot! Good work out though.

FRI. MAR. 12
Bench Press with Chains 8 x 3 @ 50%
Seated Cable Rows 8 x 3 @ 50% or 220 lbs.

Lying Cable Upright Rows 6 x 8 120 lbs.
(Done laying on the seated row bench)

Seated Smith Machine Behind Neck Press 6 x 8 @ 80% 185 lbs.

Dips 1 x 100
Close Grip Chins (palms facing) 1 x 100

HEAVY!!

THURS. MAR. 4TH
JUIJITSU 1 hr. class
(Helped teach the kids class and a special demo class earlier for the kids my girlfriend works with too.)

FRI. MAR. 5TH
TRAP BAR Deadlifts 225, 315, 375 x 3
Alternated with....
Sledgehammer Strikes to the big tire 3 x 3
(This was my favourite part of the work out! Fun stuff hitting the tire YAAAH!)

Tire Flips 3 x 3 650 lbs. (450 tire with 200 lbs. of plates in the rim.)
Alternating with.....
Bottom Position Bench Press in the power rack:
260, 280, 290 x 3
(Couldn't get in my groove atall with the benching. Think I'll call them b!+*# presses instead. Cool combo though with the tire flip. The original program I'm working off of used a TACKLER machine but since who has one of those? This is what I used as a substitute.)

Log Lift: 175, 185, 195 X 3 HEAVY!!

Pretty tough one. Just HEAVY but fun!

CHAIN REACTION

Starting my Adaptation phase for the main training cycle 15 weeks total:

Mon. Mar. 1st
Clean & Press 175, 185, 205 x 3
Alternated with...
Medicine Ball Slam plyometrics 3 x 3 12 lbs. ball
(Happy with this one because I was planning on 195 lbs. but got 205. Bonus! I use the smith machine instead of olympic bar because of my bad right wrist.)

Deadlifts: 225, 315, 395 lbs. x 3
(Fealt good. The 395 was heavy but went up smoothly.)

Assistance work:
2 Handed Kettlebell Swings 88, 72, 53, 45, 35 lbs. til Failure
Standing Side to Side Kettlebell Twist 88, 72, 53, 45, 35 lbs. til Failure
Glute - Ham Raises
Stability Ball Roll outs
Standing Cable Crunch (stack 150 lbs.)
Stability Ball Crunch holding 25 lbs. dumbbells pressed out overhead.
Cable Side Bends (stack 150 lbs.)
Stability Ball Leg Raises
(Each exercise done til failure 1 set )
(Was dreading this one with sore knees and ankle and a sprained finger I think. Hurts to bend or grip with it.)

TUES. MAR. 2ND JUIJITSU and Kickboxing about 1 hr. each.

WED. MAR. 3RD
Bottom Position Squats with chains (1 pair) 345, 375, 395 lbs. + chains x 3
Alternated with...
Medicine Ball Slam plyometrics 3 x 3 12 lbs. ball
(HEAVY and awkward with the chains coming up. But really really good. Max effort with chains
http://www.youtube.com/watch?v=UaYHRx9-v2M

Push Press 215, 225, 235 x 3
(Push Press sucked. I couldn't get anything from the legs as my ankle crunched every time I did the dip down and knee was STIFF. More like push jerks. MEH!)

Kettlebell 1 Arm High Pulls: 53, 72, 88 lbs. x 3 each

HAMMER STRENGTH style Chest ISO Lateral Inclines 60's, 70's 75's lbs. x 3
1 Arm Seated Low HAMMER STRENGTH style Rows 180, 200, 225 lbs. x 3

2 Handed Kettlebell Swings 88, 72, 53, 45, 35 lbs. til Failure
Standing Side to Side Kettlebell Twist 88, 72, 53, 45, 35 lbs. til Failure
Glute - Ham Raises
Band Reverse Hyperextensions
Standing Purple JUMPSTRETCH average band Crunch
Stability Ball Crunch holding 30 lbs. dumbbells pressed out overhead.
Cable Side Bends (stack 150 lbs.)
Leg Raises
(Each exercise done til failure 1 set )

DE LOAD DAY 2

WED. FEB. 24TH

Grippers 5 x 5 each hand.

Front Squats in the power rack: (Done with the olympic Press Grip and not the cross arms bodybuilding way.)
2 x 10 210 lbs.
2 x 8 225 lbs.
2 x 6 235 lbs.

Dumbbell Floor Press: (I used a couple wood blocks here so I could get the weights to the chest to press easier without a spotter. This lifted them a few inches already.)
2 x 10 90's
2 x 8 100's.
2 x 6 110's


1 Arm Kettlebell Clean & Press:
30, 55, 80 lbs. x 5 each
(These are 5 lbs. plate loadable handles so I can use as much or as little weight as I want. Built by Andy Burwell. The Floor Pressing definately affected these in the Press. Should've reversed the order of the 2.)

1 Arm Dumbbell Rows: (No wrist straps which is pretty good considering the weight in the end and reps. Haven't done these in a long time this heavy and they felt good.)
2 x 10 100 lbs.
2 x 8 150 lbs.
2 x 6 170 lbs

Lying Knee Raises 1 x 40
DONE!

(The 2 sets at each weight instead of 1 x 10, 8, 6 was different and not sure how much more effective it was or if it would be more efficient to just do the 10, 8, 6 and move more weight with more energy and in a more efficient use of time??)

(Off til Monday, then "off season" is officially over!)

DINO ARMS

MON. FEB. 22ND

ARMS SPECIALIZED WORK OUT:

In the GAARRRR - RAAAAAGE in the snowstorm!

LOG BAR Curls: 135, 145, 155, 165, 175 lbs. x 5
(These are done with Hammer Style grips which stress the brachiialis muscle outside the elbow joint more.)

Bottom Position Close Grip Bench Press in the power rack: 185, 205, 225 x 5
235 x 2 x 5 (Easy. Had a lot more power left.)

Dumbbell Hammer Curls: 80, 90, 100, 110 x 10 each arm done 1 arm at a time.
(These are done with Hammer Style grip again but with a dumbbell.)

1 Arm Tricep Extension with Dumbbell:
50, 60, 70 x 8 each arm
80, 90 x 6 each arm
(The 90 lbs. dumbbell was a new best in this exercise. Most people don't do these very heavy as they are a single joint exercise and more isolating because it's 1 arm at a time. But I have done these heavy effectively since my armwrestling days.)

EZ Curl bar Curls:
165, 185, 195 lbs. x 5
205 lbs. x 2 x 5
(Christened the new curl bar today that I got for the garage. It held up so far. :-P)

Bench Tricep Dips 1 x 40
(Tried to add weight here but dropped it off my lap. So would be better with a spotter/training partner here.)

Chin up Bar Prone Hang for as long as possible.
(A grip exercise. But also good to decompress the vertabrae in my back.)

HIGH SET SINGLES

FEB. 20 SAT.

Armwrestling practice a.m. about an hour and a half.

p.m.

Bottom Position Squat in the power rack
Alternating with....
Log Power Cleans
10 single rep sets @ 80% of 1RM with about 2 minutes rest between.

(Squats went a lot better this time. I had the pins set too low last time. Last time I could barely get set under the bar. Much better today. Log was tough! I haven't done that in a long time with the real lifting log and need to get the technique again. Hips are feeling tight right now. )
-JEFF

BODYWEIGHT UPPER BODY

Thurs. Feb. 18th
Juijitsu 90 min.

Fri. Feb. 19th BODYWEIGHT UPPER BODY
Bench Triceps Dips 5 x 25
Alternated with....
Wide Grip 2" Thick Bar Body Rows 5 x 10

Push Ups using the "AVERAGE" Purple JUMP STRETCH Band (www.jumpstretch.com)
Alternated with....
Climbing Rope Reclining Pull ups
10 x 10 each

Ab Wheel Roll outs til failure.

MON. FEB. 15TH BODYWEIGHT LOWER BODY
3 Min. Round on the Heavy Bag
Hindu Squats 2 x 100
3 Min. Round on the Heavy Bag

Cross Step - in Body Change Walking 4 x 15 each
(This is like a Sliding lunge step keeping your feet in contact with the floor like a cross country ski movement.)
3 Min. Round on the Heavy Bag

Standing Calf Raise 4 x 50
Reverse Hyperextensions 4 x 10 260 lbs.

TUES. Juijitsu 90 min. (Assisting instructors and grappling.)

WED.
Bottom Position Squat in the power rack
Alternating with ......
Farmers Walk Deadlifts
10 x 1 rep sets with 80% of max.
Taking a page out of Brooks Kubik's STRENGTH TRAINING NOTEBOOK.

PURE INSANITY! Good thing I was doing this work out in the garage as in a regular gym they wouldn't be too happy and might freak out the members with all the "positive self talk" HA!
Expecting to be a wreck tomorrow.

NOT HAPPY :-((

WED. FEB. 10 BODYWEIGHT
Hindu Squats 3 x 100
Handstand Push ups 5 x 5
Weighted Close Grip Pull ups: Bodyweight only x 5,
+ 55, +105, + 155, +180 around waist x 5
Reverse Hyperextension Machine 5 x 10 250 lbs.

THURS. FEB. 11
JUIJITSU 90 min. class

FRI. FEB. 12
Tried Dumbbell Flat Press 5 x 5 which went totally wrong dropping one and snapping the collar in half!!! WTF??!! NOT happy about that cheap thing!

Lying Knee Raises to Chest 50 reps
Tried Trap Bar Deadlift next and was totally out of it and trying to rush. Screw it!

Went in and watched SMACKDOWN but I was so angry and annoyed with myself I couldn't really pay attention. I'm not nice to be around either.

I went back out to the garage after wrestling for a redo because I knew I wouldn't be able to sleep right unless.
I'm extremely stubborn I still feel like I didn't accomplish anything.
I'm also very hard on myself with my training and what I expect of myself there . That's something the average person doesn't get.


Went out again and did Trap Bar Deadlift again 135, 225, 315, 335, 365 x 5
(The bar I use is lower to the ground at the handles than at the old gym. So I will refer to these as DEFECIT Deadlifts since it's a slightly longer pull.)
Still not happy here since I did a 385 lbs. last time.

Incline Log Bar Press in the power rack: 135, 155, 185, 205, 225 x 5

Getting tired of this "off season" crap. I need to start training and pushing toward goals and in a systematic way once again. Thank God this will be in a couple weeks!

GAAAAARRRRR - RAAAAAAAGE

SAT. FEB. 6TH JUIJITSU 90 min.
(Was going to do a bodyweight work out but legs and back were too wrecked from the work out Friday with Swings and Squats. Then we did kicking drills in class. OUCH!!)

MON. FEB. 8TH
DEADLIFTS 135, 225, 315, 375 X 5
(Tried 395 lbs. and got it to my shins and lost it just below the knee. Getting better. Was working well in the 90% range here x 5 instead. So that was good. If I jumped right from 315 to 395 maybe would've gotten it. Will try next time. Also used the shoes with the new inserts for better arch and foot support. Back isn't as bad right now either. See how I feel tomorrow.)

SEATED DUMBBELL PRESS 50'S, 60'S, 70'S, 80'S x 5
(Plate loaded dumbbells in my garage gym so a little different than in a regular gym.)

Immediately followed by....
DUMBBELL CURL 50'S, 60'S, 70'S, 80'S x 5

(Got this idea from a chapter in the book LEGACY OF IRON by Brooks Kubik. It sounded cool to try adding the curls in at the end.)

Plank in the top push up position and Plank on the elbows to finish.

15 x 1

THURS. FEB. 4TH
JUIJITSU 1 1/2 hr. Light, helped teach the beginners.

FRI. FEB. 5TH
Another idea from Brooks Kubik's STRENGTH TRAINING NOTEBOOK.

Bottom Position Squats in the power rack:
alternated with....
2 Handed Kettlebell Swings
15 Single rep sets each with 2 minutes rest between using 80% of max.
(As in 1 Squat and 1 two handed Swing, rest 2 minutes and repeat.)

Aimed for 10 - 20 Singles and just went til I couldn't budge the Squat.

FEB. 3RD

Suspended Chains Push Ups
Incline Sit Ups
Alternated til 200 reps each exercise.

Roundhouse Kicks to Heavy Bag 200 each leg alternating left - right

Chin up Bar Scapula Shrugs 200 reps NO STRAPS.
(Hanging outstretched on a Chin up bar shrugging the shoulders and contracting the scapula crunching the shoulder blades together each time.)
New exercise I tried and I like how they feel afterward. Deep burn pump across the shoulders and neck.

BIRTHDAY PR

TUES. FEB. 2ND

Got some new foam inserts in my shoes to help my back and hips because my back and traps were not able to fire properly during deadlifts because of my archs and frozen joint in my right ankle. Thanks to Kvedaras Chiropractic. Thanks Aras!

So the inserts are forcing my foot into the proper position so the nervous system will work properly and at full potential. Maintain proper posture too without the natural rounding too.

This should help deadlift/pulling type movements a lot because it will allow the back and traps to fire up where they weren't before and I was using mostly just hips.
This is will be interesting and hopefully add some weight to my pulls.
Already feeling kinda different but good.

Anyway,

ROLLING THUNDER 1 Arm 2" thick revolving handle Deadlift:
Right handed 50, 100, 110, 120, 125 x 1
(MEGA difference from right to left handed as left is my dominant side.)
Left Handed 50, 100, 150, 175, 200, 210, **225 x 1**
**MASSIVE NEW PR HAPPY BIRTHDAY TO ME!!**

IT'S THE SHOES! IT MUST BE THE SHOES!! (like in the old NIKE commercial. Anyone remember??)
(MEGA difference from right to left handed as left is my dominant side.)

Standing Military Press in the power rack: :lift
10 x 1 with 2 minutes rest between 1's @ 80% or 185 lbs.
(I could actually notice my weight rocking back onto my heels here and feeling more stable as I was supposed to.)

This work out was taken from Brooks Kubik's STRENGTH TRAINING NOTEBOOK.

Fun day.

100's

SAT. JAN. 30TH
JUIJITSU 1 hr.

MON. FEB. 1ST
Close Grip Chins
Ab Wheel
Slow Mo Wall Squats (was dreading these!! and yes had to go into a happy place and breathe finding something else to focus on.)
Hindu or Dive bomber Push ups
Stretching upper and lower body.
Toe Raise off a block

Each exercise done for 100 reps

PRESSING NEWS

THURS. JAN. 29TH
JUIJITSU (Grappling and Sparring and fealt great again. Totally recovered from the Squats, mobile and training the way I should be again.)

FRI. JAN. 30TH
Upper Body Lifting:

BOTTOM POSITION BENCH PRESS in the power rack: 1 x 45, 135, 225, 245, 275 (It took a couple resets on the 275 but finally got it.)
225 x 5 x 5

2" THICK BAR AXLE CURLS: 110, 130, 150, 160, 190 X1 *NEW PERSONAL BEST*
130 X 5 X 5

LOG BAR MILITARY PRESS in the power rack: 1 x 45, 135, 155, 175, 195 (2 tries at the 195 lbs.) then 135 x 5 x 5

This was based on a Doug Hepburn maximum strength/power routine. The 5 x 5's at the end were supposed to be lighter hypertrophy sets around 70 - 75% or a 10 - 12 reps weight. After the heavy 1's dropping to a lighter weight as a finisher.
http://www.youtube.com/watch?v=KvRAp4YxSsg&feature=related

Wondering if this work out will have the same effect on my upper body as Monday's did on my lower body?

BODYWEIGHT PLUS+

TUES. JAN. 27TH
JUIJITSU 1 hr.
(Still feeling the heavy lower body work out in low back and hips. Made it really tough to be mobile in grappling especially working with someone 70 lbs. heavier. But as long as I could do preventative stuff to shut people down ok. Was really feeling tight doing the throws. Was in defense/ counter mode in grappling but got caught in a Guillotine choke in the last round. Shit! Dunno when the last time that happened was! Nice choke though. Wrist bone + adams apple.
Next time.

Funny thing is it's either a really easy and quick tap out to get or really easy to get out of. Just depends on how you get it. He got it! Good one.

WED. JAN. 28TH
REALLY glad today is a bodyweight work out! Sore and stiff in the morning. But the bodyweight work outs help you get things stretched out and joint mobility.

In the GAARRRR - RRAAAAAGE

JUMP STRETCH Purple (Average) Band Seated Back Extensions/Good Mornings 1 x 50
(Sitting down, lean forward and dip the band over your head while using your feet to apply pressure on the other end of the band. Sitting up straight against the resistance of the band.)

Lying Knee Raises to Chest 1 x 50

Finger Tip Push ups 1 set max
( YES! )
Climbing Rope Recline Pull ups 1 x 50 each with Right and Left hand forward
(Basically doing a Pull up starting at laying on the floor. Otherwise called a Body Row. Still very challenging on the fingers and hands.)

Suspended Push ups with Chains hanging from the rack 5 x 25
(I'm really liking these!)
alternating with.....
Back Neck Bridges with weight on Chest 5 sets with as many reps as possible with 105, 80, 55, 30 lbs. kettlebell and then Bodyweight only.

Hindu Squats 5 x 50 EASY!
alternating with.....
Bench Tricep Dips 5 x 25

Reverse Hyperextension Machine 1 x 50 with 250 lbs.
Prone Hanging from the Chin up bar
(Some extra stuff here to stretch out my hips and back after.)

All sets alternated with mandetory play time and wrestling with Max the Pug!

LOWER BODY

SAT. JAN. 23RD JUIJITSU 1 hr.

MON. JAN. 25TH

APOLLON AXLE 2" thick bar Deadlifts:
110, 290 x 1....Went for 380 new personal record but missed it. Tried to drop down to 360 and 340 got caught pulling up my pant leg so screw it!
270 x 5 x 5
Pretty much scrapped them. I couldn't get a grip to hold onto the bar today! Weird! I don't usually have an issue with grip. Especially pissed since I did 360 lbs. last time nice and smooth. I think I'm burned out on Thick bar Deadlifts. Need a break from them.

BOTTOM POSITION SQUATS:
45, 135, 225, 315, 335 (NAILED IT! and had a something colourful to say about that.), 365, 385 lbs. x 1
295 lbs. x 5 x 5
(Unlike last time I was lifting like a machine in the Squat.)

Barbell High Pulls with a shoulder width grip:
45, 135, 225, 315, 335, 355 lbs. x 1
235 x 5 x 5
(Wore lifting wrist straps here as my grip was gone at this point.)

My back and legs were SMASHED at the end of this and after/next morning.

BLOOD & GUTS IN THE GAAAARRRR - RRAAAAGE

Turkish Sit ups (a 1/2 Turkish Get up. Same movement without standing up.)
20 lbs. x 20 each.
30 lbs. x 20 each side.

Log Bar Standing Press in the power rack: :lift
45, 95, 115, 135, 155, 175, 185 x 1
(Harder than an Olympic barbell press with the bar weight farther infront and balancing the hammer style handles. Did what I was aiming for. Between 185 and 200.)

1 Legged Squats (Bodyweight only.)
alternated with....
2 Handed Kettlebell Swings 55 lbs.
2 x 20 each

Back Bridge with weight on Chest:
(Each set was 1x over the left and right shoulder.)
Bodyweight only x 2
+ 10
+ 25
+ 35
+ 45
+ 55 lbs. Kettlebell
+ 80 lbs. Kettlebell
+ 105 lbs. Kettlebell on Chest x 2
(Scraped my back of my head bald spot a bit with a little blood stain in my skull cap after. MEH! Shut up and trained. It's not about being pretty here. Irritated a mat burn from earlier in the week.)

HANGIN' & BANGIN' IN THE GAAAARRRR - RRRRAAAAAAGE GYM BOTHER! http://www.youtube.com/watch?v=DkA5aBhX_Es&feature=related

TUES. JAN. 19th Juijitsu 90 min. class
(Feeling really good lately. Did some teaching and grappling on the mats. I'm actually training like a real brown belt lately! )

WED. JAN. 20TH
Log Bar Power Cleans :
2 x 3 @ 105 lbs.
5 x 3 @ 135 lbs.
(30 - 45 sec. between 3's Dynamic Effort style low weight/reps, high sets for explosiveness a la Louie Simmons at www.westside-barbell.com . Cracked my front teeth on 1 rep!)

Enough of that $#!+.....

Weighted Close Grip (underhand) Chin ups:
Bodyweight (210 lbs.) x 5
+ 50 lbs. x 5
+100 lbs. x 5
+150 lbs. x5
(Went for another set heavier but not today! Walking around with a 150 lbs. bulky plate loaded dumbbell hanging from my belt and getting set on the chin up bar alone was a work out! Haven't done these in a long time heavy. Used to be a staple in my armwrestling training.)

Alternated in Superset fashion with.....

Suspended Push Ups x 25 (Bodyweight only. Done like Gymnastic Rings with my lifting chains hung from the hooks in the power rack. Grasping the cuffs clipped on the chains. I like these! )

Ab Wheel 1 x 3 minute round.
(Yes one of those old school wheels with the handles on the sides you roll forward and back from kneeling.)

7 different types of Planks held for longest time 1 set each.
(Push up top Position)
( Push up top Position with feet elevated)
(On Elbows and Toes Plank)
(On Elbows and Toes Plank with feet elevated)
(Suspended Chains Plank same position as the push ups earlier)
(Uneven Planks with 1 side higher than the other)
(Abs Seat: where you sit on the floor with your feet and back raised so your butt is the only part in contact with the floor. Picture the guy in the Guiness Book of World Records sitting on the flag pole and you'll get an idea. I call it THE IMPALER!)

#%$@! 'ING SQUATS

MON. JAN. 18TH

1 Arm Dumbbell Snatch:
2 x 3 50 lbs. each
3 x 3 60 lbs. each
(From the floor to overhead in one fast move, keeping the elbow locked.
Not liking these which was just the beginning of today's work out.)

Olympic Snatch Grip High Pulls: 3 x 3 (225, 315, **335 lbs.** )
**NEW PERSONAL RECORD**

Bottom Position Squats: 45, 135, 225, 315, 335 x 5
($#!& #@@&! VERY DISAPPOINTING!! I have been sick the last couple days but what the $#@! ??? Don't know if the high pulls took that much out of me or what?
NOT happy!)

Hindu Squats (no weight) 1 x 100
1 Legged Squats 1 x 75 each leg.
(Did extra here to make up for the crappy Squats.)

Dumbbell Side Bends 5 x 10 150 lbs.
(Used a wrist strap here to help hold the weight to concentrate on the reps.)

Reverse Hyperextension Machine 1 x 50 with 250 lbs.
(Strap came loose so had to reset and restart. The "fun" continues. Even these fealt hard today.)

Front and Back Wrestlers' Bridges: 5 sets as long as I could til failure alternating Front and Back bridging.
(The neck is the connection between the brain and body for the nervous system impulses. The stronger it is, the stronger impulses possible. Also of course, Bridging is a mandetory exercise for Juijitsu grappling.)

GARRRR - RRRAAAAGE

SAT. JAN. 16TH in my GARRRR - RRRAAAAGE

Log Bar Cleans & Presses:
2 x 3 at 50% 1RM (105 lbs.)
(30 seconds between 3's )
5 x 3 at 60% 1RM (125 LBS.)
(30 seconds between 3 's )
(Did the 3 Presses after the second Cleans here each set instead of with each and every repetitition.)

Bottom Position Squat in the power rack with 5/8 inch Chains:
2 x 3 at 50% 1RM (205 lbs.) + Chains
(30 seconds between 3's )
5 x 3 at 60% 1RM (255 LBS.) + Chains
(30 seconds between 3 's )
(Fealt hard tonight and could really feel when the weight of the chains would kick in! DRIVE!!)

Dumbbell Bench Press:
2 x 3 at 50% 1RM (50 lbs. each)
(30 seconds between 3's )
3 x 3 at 60% 1RM (60' lbs. each)
(30 seconds between 3 's )
Alternated with...

Incline Dumbbell Bench Press:
2 x 3 at 50% 1RM (50 lbs. each)
(30 seconds between 3's )
5 x 3 at 60% 1RM (60' lbs. each)
(30 seconds between 3 's )

1 Arm Dumbbell Snatch Lift (Weight pulled up and lifted from the floor to over the head in one move keeping arm straight.)
2 x 3 at 50% 1RM (50 lbs. )
(30 seconds between 3's )
EASY!
3 x 3 at 60% 1RM (60' lbs. )
(30 seconds between 3 's )
Not so easy. Looked really ragged.
Was running out of explosiveness in the legs. Was all upper body.

Dumbbell Side Bends for Abs 24 reps each side with a 150 lbs. Dumbbell.
(Next time will need to use straps so I don't have to think about the grip.)

Dumbbell Table Curls:
(An old armwrestling exercise for biceps and wrists to train to pull out of the inferior losing position during a match.Like a 1 arm Preacher bench Curl variation. Shorter range of motion than normal about 1/2. Done this way to build tendons strength in the wrist and bicep.)
50, 70, 100, 110, 120 lbs. x 1
(Took a few tries to get the 120 lbs. from the table losing position to my shoulder. But a nice finish to the day.)

THURS. JAN. 14TH
JUIJITSU 1 hr. at HAMILTON SCHOOL OF MARTIAL ARTS.

FRI. JAN. 15
Fat Bar Pull ups

JUMP STRETCH Band Push Ups (Purple Average band)

1, 2, 3, 4, 5, 6, 7, 8, 9, 10 reps each grip back & forth like 1 rep Wide, 1 rep Close Grip then 2reps Wide, 2reps Close Grip and so on in both exercises.

Sick today with a HACKING COUGH! and sore throat so did a quick one tonight.

Chiropractor today as well

JAN. 13TH

DYNAMIC POWER/SPEED WORK OUT

Standing Shoulder Barbell Press
2 x 2 at 50% 1RM (115 lbs.) with 2 5/8" Chains attached to the bar
(30 seconds between 2's)
5 x 2 at 60% 1RM (145 LBS.) with 2 5/8" Chains attached to the bar
(30 seconds between 2's )

Sit Ups with weight on the Chest 150 lbs. 3 x 10

Log Bar Clean & Press
2 x 2 at 50% 1RM (105 lbs.)
(30 seconds between 2's )
5 x 2 at 60% 1RM (125 LBS.)
(30 seconds between 2's )
(Did the 2 Presses after the second Cleans here each set instead of with each and every repetitition.)

Trap Bar Deadlift & Shoulder Shrug
2 x 3 at 50% 1RM (230 lbs.)
(30 seconds between 2's )
5 x 2 at 60% 1RM (280 LBS.)
(30 seconds between 2's )
(Broke in the new Trap Bar tonight! Different handles than the one at the other gym. Wider to stand in as well but good. Had to find the new balance point in the handles and then all good.)

(Everything was really really light here so tried to lift as fast and explosively as possible will still lowering it slowly and controlled.)

2 Handed Pinch Grip Block Deadlift 100, 125, 150, 175, 210 x 1
(210 was HEAVY!! That's all I had.)

BODYWEIGHT ONLY

TUES. JAN. 12

BODYWEIGHT ONLY

Wide Grip and Close Grip Chins
1, 2, 3, 4, 5, 6, 7, 8, 9, 10 reps each grip back & forth like 1 chin up Wide, 1 chin up Close Grip then 2 chin ups Wide, 2 chin ups Close Grip and so on....

BLAST STRAPS Push Ups and Tricep Extensions
1, 2, 3, 4, 5, 6, 7, 8, 9, 10 reps each grip back & forth like above.

Done at PHOENIX FITNESS Ancaster. www.phoenixancaster.com

Helped my training partner break in the new bench press shirt today and act as a spotter.

DYNAMIC POWER TRAINING

Mon. Jan. 11th

Front Barbell Squats 2 x 3 at 50% 1RM (135 LBS.) with 2 5/8" Chains attached to the bar
(30 seconds between 3's)
5 x 3 at 60% 1RM (165 LBS.) with 2 5/8" Chains attached to the bar.
(30 seconds between 3's)

Standing Shoulder Barbell Press 2 x 3 at 50% 1RM (115 lbs.) with 2 5/8" Chains attached to the bar
(30 seconds between 3's)
5 x 3 at 60% 1RM (145 LBS.) with 2 5/8" Chains attached to the bar
(30 seconds between 3's)

Wide Olympic Snatch Grip High Pull (hands just outside the rings on the barbell)
2 x 3 at 50% 1RM (165 lbs.)
(30 seconds between 3's)
5 x 3 at 60% 1RM (195 LBS.)
(30 seconds between 3's)


(Using the chains adds variable resistance to the bar making it more difficult as the chains unravel off the floor. This causes you to lift explosively to overcome this.)

Sit Ups with weight on the Chest 150 lbs. 2 x 20

Hand Grippers
1 x 5 with the CAPTAINS OF CRUSH #1 (Easy closes)
1 x 5 with the CAPTAINS OF CRUSH #2
5 Partials the CAPTAINS OF CRUSH #3
2 x 5 with the CAPTAINS OF CRUSH #2 again.

Kettlebell Circuit

SAT. JAN. 9TH

Armwrestling Practice (First time armwrestling in over 2 years! I've still got it though. :-P Just like riding a bike as they say I guess.)

LATER ON TONIGHT.....
2 Kettlebell Swing - Power Cleans - Squat & Press
1 2 3 4 5 6 7 8 9 10 reps each in a circuit.
45 lbs. in each hand.

(Amazing how much more 10 lbs. can be! WOW!! My right wrist was having all kinds of problems on the cleans. Lots of resets between the Clean & Presses. B-UKE'd my pre work out coffee a couple times in my mouth here during the later rounds.)

BODYWEIGHT ONLY 5's

JAN. 8TH FRI.



Wide Grip and Close Grip Chins
5 reps each grip back & forth as many times as possible til I couldn't do 5

1 Legged Pistol Squat
5 reps each leg back & forth as many times as possible til I couldn't do 5
(Right knee was really clicking on these and tricky)


Lying Leg Raise and Lying Knees to Chest
5 reps each back & forth same as.


1 Arm Rope Body Rows
5 reps each back & forth same as.

KETTLEBELLS

JUIJITSU TUES. JAN. 5TH (Techniques and then mat grappling and Randori freestyle.)

WED. JAN. 6TH
Underground style Kettlebell Circuit!
2 Kettlebell Swing - Power Cleans - Squat & Press
1 2 3 4 5 6 7 8 9 10 reps each in a circuit.
35 lbs. in each hand.

NICE!

LADDERS

I will be alternating bodyweight exercise work outs with weight work outs every other day for the next 2 monthes.
I did this a few years ago and it worked really well and was fun too switching up the work outs.

Really tired today after helping cleaning out my girlfriend's old apartment and a weekend visit back home. But at 11 pm after watching wrestling out to the garage I went to at least do something.

BODYWEIGHT LADDERS:

Wide Grip and Close Grip Chins
1, 2, 3, 4, 5 reps each grip back & forth like 1 chin up Wide, 1 chin up Close Grip then 2 chin ups Wide, 2 chin ups Close Grip and so on....

1 Legged Pistol Squat
1, 2, 3, 4, 5 reps each leg back & forth
2x

Lying Leg Raise and Lying Knees to Chest
1, 2, 3, 4, 5 reps each back & forth same as.
2x

1 Arm Rope Body Rows
1, 2, 3, 4, 5 reps each arm back & forth same as.

Easy one. Should go from 1 to 10 each back & forth in this fashion.
Next time I will instead of the 2x 1, 2, 3, 4, 5


1, 2, 3, 4, 5 reps each

AFTER SMOLOV JR.

FRI. JAN. 1ST

THICK BAR DEADLIFTS 200, 290, 360 X 1
380 *MISS*
(I could've gotten 370 or maybe even the 380 lbs. if I jumped right to it from 290. The 360 lbs. went up really smoothly and strong.)

SAT. JAN. 2nd
Bottom Position Bench Press 45, 135, 225, 245, 275 lbs. x 1
295 *MISS*
( BLAAAAH! Not even close! Disappointed with today. This was a training weight last week. )

I think just like the full SMOLOV SQUAT routine I think I need a couple weeks off of Deadlifts and Bench Pressing. Feeling really burnt out on Bench Press after this and the Russian routine getting ready for the CPO meet in Dec.