OCT. 1ST

Started the 12 week program from the dvd set at www.philpfistertrainingvideo.com with a few modifications for my gym has or has not.

They used a really neat medicine ball loading circuit with balls up to 200 lbs.
Heaviest one we have is 20 lbs. so made a modification here.

Odd object circuit:
Barrel full of water 170 lbs.
Atlas Stone 125 lbs.
Sandbag 140 lbs.

"Loaded" each for as many reps as I could then moved to the next one.
Good because of each having a different grip, balance, shape.
A different lifting style each and hitting my stabilizers and core muscles differently each time.

Reach over on stability ball 2 x 8 each side with a 10 lbs. DB
(Laying on a stability ball reach over your shoulder across the body with a slight twist.)

Plyometric Jumps 2 x 1 min. (with 1 minute rest between)

Side Step ups holding a 45 lbs. plate in my outside hand. 2 x 1 min. each leg (with 1 minute rest between)

Band Squat & Body Row Pull ups 2 x 1 min. (with 1 minute rest between)

Smith Machine Lunges 2 x 1 min. each leg (with 1 minute rest between) at 60% of heaviest or 190 lbs.

Band Tricep Extensions 2 x 1 min. (with 1 minute rest between)

Power Stair Squats 1 x 25 with 190 lbs.
(Loaded on to a pin with a cable bar clipped on. So it looks like a power stairs implement from strongman. Grabbing the bar handle with an over/under grip and lifting like a sumo style deadlift.)

Cable Shoulder Press in the Cable Crossover station: 2 x 1 min. (with 1 minute rest between) with 50 lbs. a side.

Cable Chest Press in the Cable Crossover station: 2 x 1 min. (with 1 minute rest between) with 60 lbs. a side.

(The second minute was the killer on these and the triceps and step ups! Was almost ready to puke before the cable presses! Wicked conditioning day!)





OCT. 3RD



Reach over on stability ball 2 x 8 each side with a 10 lbs. DB
(Laying on a stability ball reach over your shoulder across the body with a slight twist.)



Military Press warm up 45 lbs. bar x 6

4 x 6 195 lbs. or 85%



Knee Level Deadlifts 4 x 6 445 lbs. or 85%

(I did something different here as I set the plates further out which is an idea to simulate the bar "whipping" balance like we did in the silver dollar deadlift with steel boxs handing off the ends of the bar with plates inside. This affected my lifting in that contest so I needed to work on that. It does make it different and tougher off the start.)



Smith Machine Lunges 3 x 5 (275 lbs. or 85%)each alternated with

Smith Machine Squats 3 x 10 (same weight 275 lbs.)



1 Arm Reverse Tricep Extensions 4 x 6 60 lbs.

(Not sure the purpose of these. Shoulder Press assistance? I'd guess.)