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