TUES. DEC. 18
JUIJITSU (Light work out due to foot injury broken toes.) :(
WED. DEC. 19
Bike Intervals 5 x 20 sec. high resistance
/1 min. manual.
Olympic Bar Deadlifts 3 x 10 @ 75% 1RM (295 lbs. here)
Then 10 x 1 with 20 - 30 seconds between reps in this final 4th set with same weight. Done RAW. No belt or suit just TITE GRIP on my hands.
Floor had some uneven spots. The last 10 singles are the killer! But happy with how it went.
Water Skiers 3 x 10 130 lbs.
ROLLING THUNDER 2" handle 1 Arm Kneeling Cable Row 2 x 30 reps each hand 90 lbs.
Kind of almost an anti climatic finish to week 12. But you peak and max out on competition day not in the gym. I know that and I'd want to be scaling down now if I was actually prep'ing for a contest. The 10 day rest break for after the training cycle fits really well over the Christmas holiday.
Feeling good afterward.
Wednesday, December 19, 2007
Monday, December 17, 2007
Week 12/12 FINAL WEEK!
MON. DEC. 17
Diagonal Reach across on Stability Ball 2 x 8 each. 35 lbs. DB
DB Side to side steps 2 x 7 steps each way. 100 lbs. DB's
2 Handed DB Swings 4 x 6 (35, 55, 70, 90 lbs.)
Pistol Squat holding the rack with my off hand 2 x 4 - 6 (held a 45 lbs. Plate in my other hand.)
Weighted Squat Jump holding a 45 lbs. plate. 2 x 12
1 Legged Skater Squat with back leg on bench 2 x 12 each
Side to Side Squat Jump plyometrics 2 x 12
(Surprised I could do these atall. Read below...)
Medicine Ball Press and catch plyometrics laying on Stability Ball 4 x 6 (12 lbs.)
Back Extension on Stability Ball 4 x 6 (12 lbs. Medicine Ball)
(Crunched my foot really bad on Saturday mis stepping on a breakfall for a sweeping hip throw and foot blew up like a catcher's mit. But still finished the class. Was hurting pretty bad til Sunday night on the side and bottom of foot. Little toe was all greyish, purple-brown too. NICE! Today was ok though. Probably numb from all the cold and ice and snowstorming.)
Diagonal Reach across on Stability Ball 2 x 8 each. 35 lbs. DB
DB Side to side steps 2 x 7 steps each way. 100 lbs. DB's
2 Handed DB Swings 4 x 6 (35, 55, 70, 90 lbs.)
Pistol Squat holding the rack with my off hand 2 x 4 - 6 (held a 45 lbs. Plate in my other hand.)
Weighted Squat Jump holding a 45 lbs. plate. 2 x 12
1 Legged Skater Squat with back leg on bench 2 x 12 each
Side to Side Squat Jump plyometrics 2 x 12
(Surprised I could do these atall. Read below...)
Medicine Ball Press and catch plyometrics laying on Stability Ball 4 x 6 (12 lbs.)
Back Extension on Stability Ball 4 x 6 (12 lbs. Medicine Ball)
(Crunched my foot really bad on Saturday mis stepping on a breakfall for a sweeping hip throw and foot blew up like a catcher's mit. But still finished the class. Was hurting pretty bad til Sunday night on the side and bottom of foot. Little toe was all greyish, purple-brown too. NICE! Today was ok though. Probably numb from all the cold and ice and snowstorming.)
Saturday, December 15, 2007
Week 11/12
TUES. DEC. 11
JUIJITSU 90 min. class
WED. DEC. 12
(Back in the gym after my armwrestling on Saturday all recovered. But tired after being up late because the neighbours upstairs decided to be silly at 4 a.m.! Didn't work today so just went in and trained myself. Wasn't at my best atall. )
Diagonal Reach across on Stability Ball 2 x 8 each. 35 lbs. DB
(Rolled off during the first set DOH! Then reset and finished.)
Side to Side Shuffling Drills 2 x 7 steps
(Didn't really feel this enough so added....)
DB Side to side steps 2 x 7 steps each way. 100 lbs. DB's
2 Handed DB Swings 4 x 6 (35, 55, 70, 90 lbs.)
Pistol Squat holding the rack with my off hand 2 x 4 - 6 (held a 45 lbs. DB in my other hand.)
Weighted Squat Jump holding a 45 lbs. plate. 2 x 12
1 Legged Skater Squat with back leg on bench 2 x 12 each
Side to Side Squat Jump plyometrics 2 x 12
Medicine Ball Press and catch plyometrics laying on Stability Ball 4 x 6 (6, 10 x 6 , 12 lbs. x 2 x 6)
Glute Ham Raise on Hyperextension Bench 4 x 6 (12 lbs. Medicine Ball)
(Rediculously tough for as light a weight!)
FRI. DEC. 13TH
Eliptical Intervals 5 x 20 sec. uphill high resistance
/1 min. flat and manual.
In & Outs Speed Drill 4 x 30 sec.
APOLLON AXLE Deadlifts 3 x 10 @ 75% 1RM (250 lbs. here)
Then 10 x 1 with 20 seconds between reps in this final 4th set with same weight. Fealt really strong. Done RAW. No belt or suit just TITE GRIP on my hands.
Water Skiers 3 x 10 130 lbs.
ROLLING THUNDER 1 Arm Kneeling Cable Row 2 x 30 sec. maximum reps each hand 70 lbs.
(Can go up a lot here. This fealt really light and easy but was a good way to finish.)
SAT. DEC. 14 JUIJITSU 90 min. class
JUIJITSU 90 min. class
WED. DEC. 12
(Back in the gym after my armwrestling on Saturday all recovered. But tired after being up late because the neighbours upstairs decided to be silly at 4 a.m.! Didn't work today so just went in and trained myself. Wasn't at my best atall. )
Diagonal Reach across on Stability Ball 2 x 8 each. 35 lbs. DB
(Rolled off during the first set DOH! Then reset and finished.)
Side to Side Shuffling Drills 2 x 7 steps
(Didn't really feel this enough so added....)
DB Side to side steps 2 x 7 steps each way. 100 lbs. DB's
2 Handed DB Swings 4 x 6 (35, 55, 70, 90 lbs.)
Pistol Squat holding the rack with my off hand 2 x 4 - 6 (held a 45 lbs. DB in my other hand.)
Weighted Squat Jump holding a 45 lbs. plate. 2 x 12
1 Legged Skater Squat with back leg on bench 2 x 12 each
Side to Side Squat Jump plyometrics 2 x 12
Medicine Ball Press and catch plyometrics laying on Stability Ball 4 x 6 (6, 10 x 6 , 12 lbs. x 2 x 6)
Glute Ham Raise on Hyperextension Bench 4 x 6 (12 lbs. Medicine Ball)
(Rediculously tough for as light a weight!)
FRI. DEC. 13TH
Eliptical Intervals 5 x 20 sec. uphill high resistance
/1 min. flat and manual.
In & Outs Speed Drill 4 x 30 sec.
APOLLON AXLE Deadlifts 3 x 10 @ 75% 1RM (250 lbs. here)
Then 10 x 1 with 20 seconds between reps in this final 4th set with same weight. Fealt really strong. Done RAW. No belt or suit just TITE GRIP on my hands.
Water Skiers 3 x 10 130 lbs.
ROLLING THUNDER 1 Arm Kneeling Cable Row 2 x 30 sec. maximum reps each hand 70 lbs.
(Can go up a lot here. This fealt really light and easy but was a good way to finish.)
SAT. DEC. 14 JUIJITSU 90 min. class
Monday, December 10, 2007
SUPER MATCH!
--------------------------------------------------------------------------------
THUR. DEC. 6
Juijitsu 90 min. class
SAT. DEC. 8
ARMWRESTLING SUPER MATCH AND TOURNAMENT
Quick update, I won my 3/5 super match $$ challenge
3 - 0 clean sweep and also won the 177 - 220 left hand class undefeated 1st out of 8 competitors and 2nd in the 221+ heavyweight left hand out of 4 competitors.
Good day!
See links below for event info and press.
http://www.intelligencer.ca/ArticleD...h=Paul+Svoboda
http://oaa.proboards32.com/index.cgi...d=1196 112910
http://oaa.proboards32.com/index.cgi... 160493&page=1
Videos of the event will be online soon.
THUR. DEC. 6
Juijitsu 90 min. class
SAT. DEC. 8
ARMWRESTLING SUPER MATCH AND TOURNAMENT
Quick update, I won my 3/5 super match $$ challenge
3 - 0 clean sweep and also won the 177 - 220 left hand class undefeated 1st out of 8 competitors and 2nd in the 221+ heavyweight left hand out of 4 competitors.
Good day!
See links below for event info and press.
http://www.intelligencer.ca/ArticleD...h=Paul+Svoboda
http://oaa.proboards32.com/index.cgi...d=1196 112910
http://oaa.proboards32.com/index.cgi... 160493&page=1
Videos of the event will be online soon.
Wednesday, December 5, 2007
TUES. DEC. 4TH JUIJITSU 1 hr. class
WED. DEC. 5TH
BOSU Clock Reach & Touch Plank x 12 each side.
1 Arm Clean & Press
1 Clean then 3 presses with 70, 80, 90 lbs. each.
(Went for 95 lbs. but nope. So went back to 90 lbs. I probably thought about it to much instead of just grabbing it and go. )
Cables Chest Press 70's lbs. 2 x 1 min. for reps
Cables Shoulder Press 60's lbs. 2 x 1 min. for reps
Bodyweight Dips 2 x 1 min. for reps.
(These timed exercises draw a lot of attention from the people at the gym and entertainment for my co workers. )
Medicine Ball Slams: 8, 10, 12 lbs. x 3
10, 8, 6 lbs. x 6
Side to sides 2 min. with 25 lbs. plate.
WED. DEC. 5TH
BOSU Clock Reach & Touch Plank x 12 each side.
1 Arm Clean & Press
1 Clean then 3 presses with 70, 80, 90 lbs. each.
(Went for 95 lbs. but nope. So went back to 90 lbs. I probably thought about it to much instead of just grabbing it and go. )
Cables Chest Press 70's lbs. 2 x 1 min. for reps
Cables Shoulder Press 60's lbs. 2 x 1 min. for reps
Bodyweight Dips 2 x 1 min. for reps.
(These timed exercises draw a lot of attention from the people at the gym and entertainment for my co workers. )
Medicine Ball Slams: 8, 10, 12 lbs. x 3
10, 8, 6 lbs. x 6
Side to sides 2 min. with 25 lbs. plate.
Monday, December 3, 2007
week 10/12
MON. DEC. 3
BOSU Plank
Push up Plank
Uneven Plank with a medicine ball 1x each side.
Elbows Plank
Side to Sides 2 min. holding 25 lbs. plate.
Hand Walk out 3 x 4 each with 50 lbs. DB in each hand.
(Went A LOT heavier on this 1. I had a rock climber I trained with at the gym do these too with less weight too til failure. )
Military Press in the rack 4 x 6 205 lbs.
DB Press sitting on stability Ball 4 x 6 55's lbs.
Laterals and Rear Laterals sitting on stability Ball
4 x 5 50's lbs.
Squat Hops holding 35 lbs. plate 3 x 10
Chins 4 x 5
Low Cable Rows on stability ball 120 lbs. each side.
4 x 5
Eliptical Intervals 4 x 30 sec. uphill high resistance
/1 min. flat and manual.
Bottom Position Squat 4 x 10 @ 75% 1RM (305 lbs.)
(Fealt way better. Could've done 315. The weight went right up and stayed stable throughout. )
Fealt A LOT better as a whole today! Back was a lot better and not sore or tender. Was worried that I tweeked it earlier and didn't know from what or really ripped it with pain and stiffness in low back, hips and hamstring/glutes. Fealt like a burning ring around the waist. But nothing POPPED! and all good tonight. WHEW! Will get A.R.T. done next week to be sure. This is the tough one of the 2 work outs in this part so Wednesday's gonna be easy now!)
-JEFF
BOSU Plank
Push up Plank
Uneven Plank with a medicine ball 1x each side.
Elbows Plank
Side to Sides 2 min. holding 25 lbs. plate.
Hand Walk out 3 x 4 each with 50 lbs. DB in each hand.
(Went A LOT heavier on this 1. I had a rock climber I trained with at the gym do these too with less weight too til failure. )
Military Press in the rack 4 x 6 205 lbs.
DB Press sitting on stability Ball 4 x 6 55's lbs.
Laterals and Rear Laterals sitting on stability Ball
4 x 5 50's lbs.
Squat Hops holding 35 lbs. plate 3 x 10
Chins 4 x 5
Low Cable Rows on stability ball 120 lbs. each side.
4 x 5
Eliptical Intervals 4 x 30 sec. uphill high resistance
/1 min. flat and manual.
Bottom Position Squat 4 x 10 @ 75% 1RM (305 lbs.)
(Fealt way better. Could've done 315. The weight went right up and stayed stable throughout. )
Fealt A LOT better as a whole today! Back was a lot better and not sore or tender. Was worried that I tweeked it earlier and didn't know from what or really ripped it with pain and stiffness in low back, hips and hamstring/glutes. Fealt like a burning ring around the waist. But nothing POPPED! and all good tonight. WHEW! Will get A.R.T. done next week to be sure. This is the tough one of the 2 work outs in this part so Wednesday's gonna be easy now!)
-JEFF
Saturday, December 1, 2007
WEEK 9/12
NOV. 27
JUJITSU 1 hr.
NOV. 28
Side to side with 25 lbs. plate 2 min.
BOSU Plank (feet and hands on a BOSU each flat end up)
Push up Plank
Uneven Plank with a medicine ball 1x each side.
Elbows Plank
Hand Walk out 4 x 6 with 30 lbs. DB in each hand.
Military Press in the rack 4 x 4 - 6 205 lbs.
(Really HEAVY)
DB Press sitting on stability Ball 4 x 6 55's lbs.
Laterals and Rear Laterals sitting on stability Ball
4 x 5 50's lbs.
Squat Hops holding 35 lbs. plate 3 x 10
Chins 4 x 5
Low Cable Rows on stability ball 110 lbs. each side.
4 x 5
Treadmill Intervals 4 x 30 sec. uphill/1 min. flat.
Bottom Position Squat 4 x 10 @ 75% 1RM (305 lbs.)
(Really fealt heavy and hard on my back today.)
FRI. NOV. 30
Fit Disc Clock 2 x 12 each foot
1 Arm Clean & Press
1 Clean then 3 presses with 70, 80, **90 lbs.** each. **NEW BEST**
Cables Chest Press 70's lbs. 2 x 1 min. for reps
Cables Shoulder Press 60's lbs. 2 x 1 min. for reps
Bodyweight Tricep Bench Extensions 2 x 1 min. for reps
(BRUTAL!)
Medicine Ball Slams: 8, 10, 12 lbs. x 3
12, 10, 8, 6 lbs. x 6
JUJITSU 1 hr.
NOV. 28
Side to side with 25 lbs. plate 2 min.
BOSU Plank (feet and hands on a BOSU each flat end up)
Push up Plank
Uneven Plank with a medicine ball 1x each side.
Elbows Plank
Hand Walk out 4 x 6 with 30 lbs. DB in each hand.
Military Press in the rack 4 x 4 - 6 205 lbs.
(Really HEAVY)
DB Press sitting on stability Ball 4 x 6 55's lbs.
Laterals and Rear Laterals sitting on stability Ball
4 x 5 50's lbs.
Squat Hops holding 35 lbs. plate 3 x 10
Chins 4 x 5
Low Cable Rows on stability ball 110 lbs. each side.
4 x 5
Treadmill Intervals 4 x 30 sec. uphill/1 min. flat.
Bottom Position Squat 4 x 10 @ 75% 1RM (305 lbs.)
(Really fealt heavy and hard on my back today.)
FRI. NOV. 30
Fit Disc Clock 2 x 12 each foot
1 Arm Clean & Press
1 Clean then 3 presses with 70, 80, **90 lbs.** each. **NEW BEST**
Cables Chest Press 70's lbs. 2 x 1 min. for reps
Cables Shoulder Press 60's lbs. 2 x 1 min. for reps
Bodyweight Tricep Bench Extensions 2 x 1 min. for reps
(BRUTAL!)
Medicine Ball Slams: 8, 10, 12 lbs. x 3
12, 10, 8, 6 lbs. x 6
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