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.