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 )