THE FINAL BATTLE

JUNE 26

JUIJITSU 45 MIN. (short class due to the heat. 33 degree weather )

JUNE 27
Last official work out of this 4 month training cycle.

TRAP BAR 230, 320 X `1, 420 *MISS* , Then 320, 230 max reps each drop sets.

Speed Zercher Squat 6 x 2 57% 1RM or 215 lbs. from the bottom position start. (pararellel) (20 sec. between 2's)
Rack High Pull (clean grip, shoulder width double overhand.)
245 lbs or 75% x 5
265 lbs. or 80% x 5
275 lbs. or 84% x 5
1 Arm Farmers Walk 1x each hand 100 lbs.
Chin up bar hang (for grip and back stretching)

Stability Ball Crunch 1 min. and stretching the back and abs on the ball.

(Back was really hammered! Still feeling it from Wednesday thick bar deadlift new personal record probably.)

Grippers (Squeeze as hard as I could doing a partial with a level I can't close then til failure 2 more times with 2 lighter grippers.)

Trap Bars didn't go as well as I'd've liked. But I hit new personal bests on Thick Bar Deadlifts(340 lbs. up 10 lbs.)
385 lbs. on a regular olympic bar Deadlift with no wrist straps. This was my best ever WITH wrist straps before and managing it without liftiing straps is signifigant.
, Bench Press(325 lbs. up 20 lbs.),
Bottom Position Squat (375 lbs. up 30 lbs.),
Zercher Squat(365 lbs. up 20 lbs.)
, Military Press (225 lbs. up 20 lbs.)
and Log Cleans (back up to my all time heaviest 210 lbs.), Farmers Walk (200's lbs. up 10 lbs.), Tire Flip (700 lbs. x 5 up 100 lbs. and 2 more reps!! )as a result of the last 4 month training macro cycle so that's awesome!

I'd recommend a version of this training routine to anyone wanting to get stronger and bigger. My heaviest bodyweight got to 217 from about 208 starting weight.
Fun too with using all the different training styles, exercises changing throughout but still being progressive. 2 MAIN IMPORTANT KEYS TO PRORESS as John Macallum wrote in the book of that same title.
Keeping the body off guard and not allowing it or the mind to go stale doing only one thing for too long. (A deadly mistake in any type of exercise and training.)

Also tested successfully for my green belt in Juijitsu during this cycle and one step closer to a double black belt (in 2 styles that is.) and discovered boxing training which has helped in that as well with my striking, hand work.

This strength training, unconventional to most as it may be, has paid off in spades on the mat, in the sparring ring and just in my general conditioning as well.

The results are here.
It worked for me and I'm not a genetic marvel if you know me.
Just good, hard, FOCUSED work.

There's a good story in DINOSAUR TRAINING by Brooks Kubik (I have this very special book ranked in a highest place among all my collection or those I have read. READ IT! too).

A young student takes a seasonal job in a lumber camp up north in the middle of nowhere and after the first day on the job he thought he was going to die. But as the season went on he got BIGGER and STRONGER and better due to the hard work, lifting, pushing, pulling, carrying and dragging. This is the mentality I took in my training here.
It works/worked for me,
it works PERIOD!