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
Sunday, June 13, 2010
Tuesday, June 1, 2010
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.
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.
Sunday, May 30, 2010
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!)
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!)
Thursday, May 27, 2010
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
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
Tuesday, May 25, 2010
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.
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.
Saturday, May 22, 2010
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!
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!
Thursday, May 20, 2010
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.)
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.)
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