MAX EFFORT APOLLON AXLE DEADLIFT DAY

APR. 30TH

MAX EFFORT DAY 2" THICK BAR APOLLON Axle Deadlift

APOLLON Axle Deadlift
110 lbs. x 5
200 lbs. x 3
290 lbs. x 1
310 lbs. x 1
330 lbs. x 1 (Took a couple tries here but found a good groove and sweet spot. 20 lbs. under my 1 rep maximum. OK, I think if I did 1's instead I would've had a bit more weight.)

1 Arm ROLLING THUNDER Cable Rows 150, 130, 110, 90 lbs. til failure drop sets.
(Back was fried after this so no partials. Very grip heavy too with all the thick bar and revolving ROLLING THUNDER work.)

Down the Rack Weighted Ab Crunches holding 100, 90, 80, 70, 60, 45, 35, 25 lbs. on chest til failure. Then 1 set til failure with no added weight.
Minimal rest between sets here.

Stability Ball Roll outs 1 x 40

MAX EFFORT PRESS DAY

TUES. APR. 29TH

MAX EFFORT PRESS DAY

Military Press
135 x 5
155 x 3
185 x 1
205 x 1
225 x 1
235 *MISS*
(Better than last time.)

Bottom Position Bench Press in the power rack:225 x 29(I did the NFL Combine Bench Press test for fun. I think the record is 46 or something. Not strict really but they aren't really either so.)http://youtube.com/watch?v=MucxDIhcEU4


Plate Forward Holds then Plate Raises til failure.45, 35, 25 lbs. with minimal rest between sets of raises. Triple Dropping.

Dumbbell Crucifix then Laterals from Crucifix to overhead clicking them together til failure. From the VIKING POWER video by Svend Karlsen.30's lbs. then 15 lbs.'s Drop sets
Fealt harder than I remember last time doing them.

Smith Machine French Press 6 x 12 155 lbs.
Pressdowns 2 x 15 100 lbs.

Changed my assistance work up a lot for something different.

UPPER BODY HIGH REPS DAY

THUR. APR. 24
JUIJITSU 90 min.

FRI. APR. 25
RE DAY UPPER BODY (Reps Effort)

Speed Bench Press 8 x 3 @ 50% 1RM 30 sec. between 3's
(4 sets wide grip, 4 sets close grip alternating.)

Speed Deadlifts 8 x 3 @ 50% 1RM 30 sec. between 3' s

Shoulder 4 x 4's 20's lbs each.

Barbell Curl 21's 135 lbs.
(7 reps bottom half reps, 7 reps top half reps, 7 full range reps x 3 sets)

1 Arm DB Tricep Extensions 4 x 8 with 65 lbs.
Pressdowns 4 x 15 100 lbs.

1 Arm ROLLING THUNDER Cable Rows 150, 130, 110, 90 lbs. til failure drop sets.

MAX EFFORT SQUAT DAY

APR. 22 JUIJITSU 90 min. (free sparring.)

APR. 23
MAX EFFORT TRAINING SQUAT DAY
Bottom Position Squats in the power rack:135 x 2 x 5
225 x 3
275 x 3
315 x 1
365 x 1
(A little disappointed here. Wanted to get to a heavier weight. I think the 275 x 3 extra set cost me at the end.)


ASSISTANCE LIFTS:
Knee Level Deadlifts in the power rack 4 X 8 425 LBS.
(Fealt really good even though my back has been tight. Going up next time. Redeeming from the Squat.)

Stability Ball Roll outs 1 x 40
Weighted Sit ups 1 x 40 with 100 lbs. dumbbell
Back Extensions 1 x 48 (bodyweight)Lying Leg Raise - Knee Raise combo x 5 each (as many sets as I could.)

ME INCLINE PRESS

APR. 21ST
MAX EFFORT PRESS

Incline Barbell Press in the power rack:
135 x 2 x 5
225 x 3
245 x 1
275 x 1

4 x 4's 20's lbs. each

1 Arm Pressdowns 4 x 15 100 lbs. in cable crossover.

1 Arm DB Extensions 6 x 8 65 lbs. (HEAVY!)

1 Arm Sled Rows Heavy/Light 180/90 lbs.

THURS. APR. 19TH
JUIJITSU 90 min. (Free sparring pre tournament. GOOD!)


FRI. APR. 18

RE DAY UPPER BODY (Reps Effort)

Speed Bench Press 8 x 2 @ 50% 1RM 30 sec. between 2's
Speed Deadlifts 8 x 2 @ 50% 1RM 30 sec. between 2's
Shoulder 4 x 4's 15's lbs each.Barbell Curl 165, 145, 125, 100, 90, 80, 70, 60, 50, 40, 30, 20 lbs. x 10
(Down the rack/strip sets)
(Haven't done these in a LOOOOONNG time! FUN! and fealt GREAT after!!)
1 Arm DB Tricep Extensions 4 x 8 with 65 lbs.Cable Crunch 150 stack 1 x 40 (too easy gotta find something else)
1 Arm ROLLING THUNDER Sled Alternating Rows til failure225, 180, 135, 90 lbs. Drop sets)(Really Good but really feel them in my calves and back morning after!)

SAT. APR. 19TH EVENT TRAINING:

Sled Dragging 2 sets (270, 230 lbs.)
Tire Flipping (light 400 lbs. tractor tire EASY! 12 reps could've done it all day.)
5 min. Sledgehammer Swings (Trunk, Rotational, Shoulders, Forearms)

Fealt really stiff and sore this morning and wasn't sure what I wanted to do or if.
But like Thursday the same thing, I fealt like that and still got up and trained and had a really good one! Back was still sore so no stones or log yet. :-(

MAX EFFORT DEADLIFT DAY

APR. 16TH MAX EFFORT Deadlift Day

Deadlift
135 x 5
225 x 3
315 x 1
365 x 1 (Fealt REALLY HEAVY, barely did it. Went for 375 but didn't go anywhere. Fealt great on the way to the gym and was wanting to really do something. Low back was on fire! Craters all over the lifting matted area. Wasn't happy with that.
Will go back to the old way I used to do them in the power rack while standing on aerobic steps.)

ASSISTANCE WORK:
Partial Deadlifts 3 x 5 425 lbs.

Wide Grip Chins with 135, 90, then 45 lbs. around my waist til failure drop sets.

Weighted Sit ups 1 x 40 with 100 lbs. dumbbell
Back Extensions 1 x 24 with 100 lbs. dumbbell

Stability Ball Roll outs 1 x 40

MAX EFFORT SQUATS NEXT WEEK!!

WESTSIDE STORY

WESTSIDE STRONGMAN WK. 1
MON. APR. 14 Press Max Effort

4 X 4's 15's lbs. (warm up for shoulders)
Standing Front Press in the power rack
45 lbs. x 10
135 x 6
155 x 3
175, 185, 205 lbs. x 1
225 *MISS* (Unracked it but Not Today. 185 was pretty strict while 205 was a Push Press by then.)
1 Arm ROLLING THUNDER Sled Pulls 180, 90 lbs. til Failure each.
French Press seated in the smith machine 8 x 12 155 lbs. (75%)
Tricep Pressdowns 4 x 15 100 lbs. (70%)

www.westside-barbell.com

MONTH 2 WEEK 1

MON. APR. 7TH
1 Arm Clean & Press 45 lbs. x 5
55 lbs. x 3 Cleans/5 presses
60 lbs. 2 Cleans/3 Presses
70 lbs. 1 Clean/ 3 Presses
75 lbs. 1 Clean/ 2 Presses
80 LBS. X 1
85 lbs. 1 Clean /4 Presses

1 Arm DB Snatch
25 lbs. x 5
30 lbs. x 3
35 lbs. x 2
40 lbs. x 1
45 lbs. x 1
50 lbs. x 1
40 lbs. x failure (35 Left handed, 28?? Right handed)

Sled Drags 360, 315, 270, 225, 180, 135 til failure each
Wide Grip Chins x failure
Close Grip Chins x failure
:D Fun Day! :D

TUES the 8th JUIJITSU 90 min.

WED. the 9th CHEST/BACK from a Sergio Oliva article. (WHOA! )

Wide Grip Chins 5 x 10
Bench Press in the power rack 4 x 8 - 10 (80% or 265 lbs.) HEAVY!
Close Grip Chins 4 x 8
Close Grip Bench Press in the power rack 4 x 6
Seated Row 4 x 8 (80% or 300 lbs.)
Dumbbell Pullovers 4 x 10 with 80 lbs.
T Bar 3 x 10 with 225 lbs.
Smith Machine Stiff Legged Deadlifts 3 x 8, 1 x 7 375 lbs. or 85%
Smith Machine Good Mornings 4 x 8 285 lbs. or 85%
Wide and Close Grip alternated Lat Pull 4 x 8 with 230 or 80%

THURS. the 10th
JUIJITSU 90 min.(Getting ready 1 more class til Saturday purple belt grading. My training is really helping my Juijitsu and grappling.)

FRI. the 11th
Squats 2 x 20, 1 x 15 (225, 265, 325 lbs.)
Dumbbell Pullovers 3 x 20 (55, 65, 75 lbs.)
Deadlifts (Thick bar) 3 x 20 (200, 230, 270 lbs.)
Pullovers 3 x 20 (55, 65, 75 lbs.) (Done SUPER SQUATS style.)

Run & Lift 6 x 5 40% or 90lbs. Standing Barbell Press

Log Cleans 1 x 20 155 lbs.
(Very hard on my back/hips so took the weekend off lifting. Took a lot to get through the throws performing and taking them and the breakfalling in the test Saturday. Everything else was easier and less than I thought it would be. www.hsma1.com)