LIVE STRONG & PROSPER

MERRY CHRISTMAS

noreply@blogger.com (Jeff King) — Sun, 27 Dec 2009 04:39:00 +0000

Christmas Week.....

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

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

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

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

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

See gym pics at:

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

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

2 A DAY

noreply@blogger.com (Jeff King) — Sun, 20 Dec 2009 17:07:00 +0000

SAT. DEC. 19

Juijitsu 1 hr. a.m.

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

APOLLON AXLE 2" Thick Bar DEADLIFTS

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

LATE NIGHT

noreply@blogger.com (Jeff King) — Sat, 19 Dec 2009 05:34:00 +0000

DEC. 18TH

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

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

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

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

Juijitsu was Tuesday/Thursday.

WED. DEC. 16TH

noreply@blogger.com (Jeff King) — Thu, 17 Dec 2009 00:50:00 +0000

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

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

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

MON. DEC. 14 WEEK 2/3

noreply@blogger.com (Jeff King) — Tue, 15 Dec 2009 02:25:00 +0000

MON. DEC. 14
WEEK 2/3

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

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

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

BACK TO IT!

noreply@blogger.com (Jeff King) — Mon, 14 Dec 2009 02:03:00 +0000

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

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

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

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

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

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

COMING NOV. 20TH

noreply@blogger.com (Jeff King) — Sun, 15 Nov 2009 01:21:00 +0000

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

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

JANUARY 2009 JOURNEY INTO OLYMIC WEIGHTLIFTING TRAINING

noreply@blogger.com (Jeff King) — Sat, 03 Jan 2009 02:42:00 +0000

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

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

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

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

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

CHRISTMAS HOLIDAY

noreply@blogger.com (Jeff King) — Thu, 01 Jan 2009 05:06:00 +0000

SAT. DEC. 20TH Got snowed in on Friday so I did a combo work out of the 2 days.

Deadlifts 3 x 6 @ 96% 1 RM 375 lbs.
(Went really nicely although starting to get into heavy territory. )

Speed Floor Presses 10 x 5 @ 195 lbs.
Speed Squats Safety Squats 10 x 5 @ 225 lbs.
(30 sec. inbetween)
Military Press 3 x 3 215 lbs. (Sucked!)
Shrugs 8, 5 (470, 490 lbs.)

Zercher Squats 8 x 3 225 lbs.

Snow was getting bad so got out while the getting was good at this point.

MON. DEC. 22ND
Bottom Position Squats
135, 225, 315 x 5
405 x 1
(Wanted 5 with the 405 but rack was different than normal training at the gym back home on holidays and it was heavy too anyway.)

Stiff Legged Deadlifts 4 x 8 @ 80% 340 lbs.
Leg Press 1 x 100 7 plates a side
Leg Press Calf Raises 1 x 100 7 plates a side

Back Extensions Machine 2 x 25 160 lbs.

CHRISTMAS EVE DAY
Bottom Position Bench Press in the rack 8 x 3 - 10 @ 275 lbs.
Supersets with
Close Grip Bottom Position Bench Press in the rack 8 x 3 - 10 @ 235 lbs.
(Reps anywhere between 3 - 10 and went heavier since it was the last time in the training cycle.)

Tricep Dips 3 x 15 (Bodyweight)

Bottom Position Squats 2 x 5 245 lbs. 60%
(30 sec. inbetween)

Zercher Squats 8 x 3 225 lbs.
(30 sec. inbetween)

DEC. 26TH Was supposed to Deadlift. Bombed out and went home.

DEC. 27TH Back in Hamilton.....
Deadlifts 4 x 1 385 lbs. 100 % 1RM (WHAT I WAS SUPPOSED TO ON THE 26TH!!)
(The point of the program was to do 3 - 4 reps a set with your 100% max and I did it even though just 1 set. Doesn't matter.)

Plate Rows
45, 90, 135 x 5
180 x 3 GOOD!!

Stiff Legged Deadlifts
310 x 8
330 x 5
370 x 5

Shrugs on HAMMER STRENGTH Chest Press Machine
4 45 lbs. plates a side x 8
5 45 lbs. plates a side x 5
6 45 lbs. plates a side x 5

SPEED DAY

noreply@blogger.com (Jeff King) — Thu, 18 Dec 2008 04:50:00 +0000

TUES. DEC. 16TH
JUIJITSU

WED. DEC. 17TH
Log Bar Bottom Position Bench Press:
10 x 3's @ 50% with 30 sec. approximately between sets

Close Grip Log Bar Bottom Position Bench Press:
10 x 3's @ 50% with 30 sec. approximately between sets

Speed Zercher Squats 8 x 3 @ 225 lbs.
30 sec. approximately between sets

Bottom Posion Speed Squats 5 x 2 245 lbs.
30 sec. approximately between sets

Smith Machine Push ups instead of Dips 95, 135, 155 lbs. x 5

SQUATS AND DOGS

noreply@blogger.com (Jeff King) — Tue, 16 Dec 2008 04:12:00 +0000

DEC. 15TH

Squat 5x5 (135, 225, 315 ,395 )
(Lost the 395 at the top on the first lift. Reset under the bar a couple times and found the centre of gravity and threw my head back and looked up almost exagerated but I GOT THAT @#!%er this time! YAAAAAAA!!!!!! First 1 was BRUTAL , slow and heavy and keeping balance from going forward again. But once I got up I set and found the groove. Still heavy but a lot smoother. Heavier than I've gone in over a year! 405 lbs. has been my 1RM with a spotter since then. )

Assistance:
Leg press 1 set of 100 reps 7 plates a side
Superset with
Leg press Calf Raises 1 set of 100 reps 7 plates a side
(Burn outs! Blew up.)

Stiff Legged Deadlifts 4 x 8 80%
Stability Ball Roll outs 2 sets of 20.

(Had to hurry to get home to take the dog outside before he bursts.)

noreply@blogger.com (Jeff King) — Sun, 14 Dec 2008 06:31:00 +0000

THUR. DEC. 11
JUIJITSU 1 hr.

FRI. DEC. 12
Deadlift day 3 X 7, 1 X 5 @ 93% 1RM
(3rd set of 7 sucked so my training partner made me do another set at that weight. But the weight for the first two sets was easier than I thought it was going to be.)

Shrugs 1 x 8, 5, 5 (475, 495, 540 lbs.)
(Fealt really heavy!! WOW!)

Smith machine Stiff Legged Deadlifts 315 x 8 and 335, 365 x 5
(Back was burning after these.)

Short on time so no plate rows or stone lifts.

noreply@blogger.com (Jeff King) — Thu, 11 Dec 2008 03:55:00 +0000

WED. DEC. 10

Plyometrics Penta Jumps 2 x 5 Standing Broad Jumps.
(Time saver but still effective.)

Zercher Squats 8 x 3 225 lbs.
(30 sec. approximately between sets)

Bottom Position Log Bar Bench Press. 5 x 8 - 10 reps 80% or 265 lbs.
supersetted with
Bottom Position Log Bar Close-grip Bench Press 5 x 8 - 10 reps 80% or 225 lbs.
(These were heavy and fealt a lot harder than normal olympic bar benching. I got 5 sets of each out of 3 - 10 sets and was done!)

Bodyweight Dips 3 x 15

SQUAT DAY

noreply@blogger.com (Jeff King) — Wed, 10 Dec 2008 06:48:00 +0000

MON. DEC. 8
Bottom Position Squats:
135, 225, 315 x 5,
385 x 2 x 5
(Going up and up. Going really well, hoping for the carry over to my Deadlifts. 1st set came up awkward but I saved it and kept with it. Second set at 385 was right and went up a lot smoother.)

Leg Press 1 x 100 (upped it to 7 plates a side. Hard but got it!)
Toe Press Calf Raises 1 x 100 (upped it to 7 plates a side.)
Ab Wheel Roll outs 2 x 25
Stiff Legged Deadlifts (smith machine) 4 x 8 @ 80%

TUES. DEC. 9
JUIJITSU 90 min.

LOG BAR

noreply@blogger.com (Jeff King) — Sat, 06 Dec 2008 23:42:00 +0000

FRI DEC. 5
Log Bar Speed Bench Press 10 x 5 @ 60% or 155 lbs.
(30 sec. between 5's)

Log Bar Incline Press in the power rack 3 x 8 215 lbs.

Olympic bar Military Press in the power rack off pins 3 x 3 @ 90% or 215 lbs.
(Barely....These sucked. My shoulders and triceps were dead from the Log Bars. Push Presses at best!)

Dumbbell 1 Arm Laterals 3 x 8 each 80 lbs.
Dumbbell 1 Arm Front Raises 3 x 8 each 55 lbs.
(Did these 1 side at a time to also work the stabilizer obliques muscles in my sides to balance while doing the 1 arm at a time with a heavy weight.)

Smith Machine Speed Squats 10 x 5 225 lbs.
(30 sec. between 5's)

Switched things up a lot today to make it interesting going into the second month of the training cycle.

noreply@blogger.com (Jeff King) — Fri, 05 Dec 2008 03:39:00 +0000

Thurs. Dec. 4th

Did a quick dynamic warm up complex with the empty 45 lbs. bar.
Pull to Knees
Jump Shrugs
Cleans
Olympic Style Front Squats
x 10 each.

Deadlift 3 x 8 (89%) or 345 lbs.(Had a false start not in the right groove but found my sweet spot and got it easy! Deadlifts going awesome lately.)

Assistance:
Plate Rows to train for stone lifting 45, 90, 135, 145, 160 x 5
(Thought I was going to $#!+ out my spleen on the last 2 sets.)
170 lbs. x 1 (Good! Just got 1 rep but good.)

Stiff Legged Deadlifts 4 x 8 80% or 340 lbs.

Shrugs on HAMMER STRENGTH Chest Press Machine
4 45 lbs. plates a side x 8
5 45 lbs. plates a side x 5
6 45 lbs. plates a side x 5

( Don't like this version, I don't get the same feel from it. Too easy compared to a bar or dumbbells. But gym was busy so I couldn't get into a power rack.)

noreply@blogger.com (Jeff King) — Thu, 04 Dec 2008 06:01:00 +0000

SUN. NOV. 30THI was in Brampton this weekend doing the HUMAN PERFORMANCE SYMPOSEUM for my points to update my PT certification with CPTN.
Speed training for sports and Learning the Power Clean and Olympic Lifting. (4 hours each mostly practical doing lifting and speed drills and plyometrics)At Sheridan College, nice gym there. Small but very impressive. Some different equipment specific to improving speed or jumping, sprinting that measures how much power you can put out.So a HUGE!! Dynamic Effort day of sorts.

TUES. DEC. 2
Squats went 5 x 5 getting up to 375 lbs. x 5 x 2 sets this time and was heavy but better than last week.

Leg Press and Toe Raise on the Leg Press 1 x 100 with 6 plates a side like a superset.

Stiff Legged Deadlifts 1 x 8, 5, 5 (315, 335, 365 lbs.)

Low Cable Reverse Hypers 2 x 25 (100, 150 lbs. )

WED. DEC. 3
Bottom Position Bench Press. 8 sets x 8-10 reps 80% or 265 lbs.
supersetted with
Bottom Position Close-grip Bench Press 8 sets x 8-10 reps 80% or 225 lbs.

Dips 3 x 15 (Bodyweight)(Wanted to do weighted but chain on the belt was too short!)
Wasn't happy with them. Got nothing out of it.

Penta Broad Jumps (Plyos) 2 x 5
(2 sets of 5 reactive broad jumps.)

noreply@blogger.com (Jeff King) — Sat, 29 Nov 2008 06:24:00 +0000

FRI. NOV. 28
Deadlift 1 x 9, 11, 11 (86%) or 335 lbs.

Assistance:
Plate Rows to train for stone lifting 45, 90, 135, 145 x 5
170 lbs. *MISS*
Stiff Legged Deadlifts
315 x 8
335 X 5
365 X 5

Shrugs Behind the Back
475 x 8
495 x 5
540 x 5

Reverse Hyperextension with low Cable crossover cable attached to a dip/chin up belt around my feet. (Just trying these and they worked well.)
http://www.youtube.com:80/watch?v=d9Copfwwzm4

-JEFF

SPEED DAY

noreply@blogger.com (Jeff King) — Fri, 28 Nov 2008 06:02:00 +0000

MON. NOV. 24TH
Squats went 4 x 5 getting up to 375 lbs. x 5 HARD! I had to get the reps done before I blew up and went out. Went for another set with the 375 lbs. but NO WAY!

Leg Press and Toe Raise on the Leg Press 1 x 100 with 6 plates a side like a superset.
Stiff Legged Deadlifts 4 x 8 on smith machine.
Low Back Machine in the circuit training area 2 x 25 with 160 lbs.

TUES. NOV. 25TH JUIJITSU 90 min.

WED. NOV. 26
Bottom Position Speed Squat 5 sets of 2. 60% 245 lbs.
Zercher Squats 8 x 3 225 lbs.
(30 sec. approximately between sets)

Bottom Position Bench Press. 10 sets x 3 reps 50% or 160 lbs.
Bottom Position Close-grip Bench Press 10 sets x 3 reps 50% or 135 lbs.

(Still fighting a cough and sore throat and just didn't feel like going heavy today. Made it a Dynamic Speed day so I could get a good work out without going heavy and productive.)

Dips 3 sets 15 reps.

THUR. NOV. 27TH JUIJITSU 90 min.

AT GOODLIFE FITNESS BARTON ST., E.

noreply@blogger.com (Jeff King) — Sun, 23 Nov 2008 04:11:00 +0000

SAT. NOV. 22ND
Speed Bottom Position Bench Press 60% or 195 lbs. 10 x 5
(30 sec. approximately between sets)

Bottom Position Inc. Bench Press in the power rack: 3 x 8 90% or 265 lbs.
(Heavy but it just kept going up and up so I'm happy with that. Try to go up next time and see.)

Speed SAFETY Squats 10 x 5 225 lbs.(30 sec. approximately between sets)

HAMMER STRENGTH ISO Lateral Shoulder Press 3 X 8 95 lbs. a side (Fealt Great! Going up next time.)

1 Arm Dumbbell Laterals Raises 3 x 8 75 lbs. holding onto the rack with the other hand.
(I liked these...got them from a Tom Platz training video on the net.)
supersetted with....
Dumbbell Front Raises 3 x 8 55's lbs.

Reverse Hyperextensons 2 x 20 (no weight) laying upsidedown on the hyperextension bench.(Just wanted to play with this exercise and find a way to do it in the gym without a real Reverse Hyper machine.)

UPDATES

noreply@blogger.com (Jeff King) — Sat, 22 Nov 2008 07:10:00 +0000

WED.NOV. 19
Speed Squat 5 sets of 2. 60% 365 LBS.
(Smith machine as the squat rack was taken and gym was busy. CRAP! )

Zercher Squats 8 x 3 225 lbs.
(30 sec. approximately between sets)

Bottom Position Bench Press. 5 sets x 8-10 reps 80% or 265 lbs.
supersetted with
Bottom Position Close-grip Bench Press 5 sets x 8-10 reps 80% or 225 lbs.

(Didn't get as good a work out today very rushed and really ran out of time.)
Dips 3 x 5 (90, 135, 180 lbs.)

THURS. NOV. 20 JUIJITSU 1 hr.

NOV. 21
Deadlift 1 x 13, 11, 13 (82%) or 320 lbs.

Assistance:Plate Rows to train for stone lifting
45, 90, 125, 135, 145, 160 x 5
(Really killed these today! Went for 170 lbs. and just tipped it.)
Stiff Legged Deadlifts 315 x 8
Shrugs 475 x 8
500, 540 x 5

(Time was a factor again tonight.)

noreply@blogger.com (Jeff King) — Wed, 19 Nov 2008 05:52:00 +0000

MON. NOV. 17TH
www.phoenixancaster.com

Squat 5x5 (135, 225, 315 X 5, then 365 x 2 x 5)
(First 5 were heavy and after I adjusted myself under the bar I was able to stand up with it comfortably. Nearly lost the bar backwards on the last rep of the second set of 5 on the last rep. But sat down riding with the bar setting it on the pins under control. A controlled crash really. I think I went too back on my heels.)

Leg press 1 set of 100 reps 6 plates a side
Superset with
Leg press Calf Raises 1 set of 100 reps 6 plates a side

Stiff Legged Deadlifts 4 x 8 80%

Stability Ball Roll outs 2 sets of 25.

NOV. 18 JUIJITSU 90 min. www.hsma1.com

noreply@blogger.com (Jeff King) — Mon, 17 Nov 2008 07:54:00 +0000

SAT. NOV. 16
Speed Bottom Position Bench Press 60% or 195 lbs.(30 sec. approximately between sets)

Bottom Position Inc. Bench Press in the power rack:3 x 3 265 lbs.

Speed Bottom Position Squats 10 x 5 225 lbs.(30 sec. approximately between sets)

HAMMER STRENGTH ISO Lateral Shoulder Press 1 x 8, 8, 4 95 lbs. a side

Dumbbell Laterals Raises 3 x 8 70's lbs. or 80%
supersetted with....
Dumbbell Front Raises 3 x 8 50's lbs. or 80%

noreply@blogger.com (Jeff King) — Sat, 15 Nov 2008 01:53:00 +0000

NOV. 14TH
Deadlift 3x 15 (78%) or 300 lbs. (RAW No belt or straps or suit, Easy.)

Assistance:Plate Rows to train for stone lifting 45, 90, 125, 135, 145 x 5
(Tried 155 but jammed my finger under the stack :( That hurt!)

Stiff Legged Deadlifts on smith machine
315 x 8
335, 365 x 5
Shrugs Behind the Back:
475 x 8
500, 530 x 5
(These fealt really tough at this point in the work out)

-JEFF

noreply@blogger.com (Jeff King) — Thu, 13 Nov 2008 01:45:00 +0000

NOV. 11TH JUIJITSU 90 min. (Striking)

NOV. 12TH
SAFETY SQUAT Speed Squat 5 sets of 2. 60% 335 LBS.
(LOVE THESE so if I'm at the GOODLIFE on Barton I'll use these in my Squat work out. )

Zercher Squats 8 x 3 225 lbs.(30 sec. approximately between sets)

Bottom Position Bench Press. 8 sets x 8-10 reps 80% or 265 lbs.
supersetted with
Bottom Position Close-grip Bench Press 8 sets x 8-10 reps 80% or 225 lbs.
(The first 2 supersets sucked and fealt really awkward. Once I found the groove and woke up it was good.)

Dips 5 x 15 (Bodyweight)

Triceps were done and as I type this I'm starting to get the dalayed onset soreness in the chest and legs. Especially tomorrow morning!