TUES. JULY 29
Kickboxing 1 hr. http://www.hsma1.com/
WED. JULY 30
At Ancaster PHOENIX FITNESS:http://www.phoenixancaster.com/
APOLLON AXLE Deadlifts 25 x 1 280 lbs.
(1 - 2 min. between 1's)
(No belt, wraps or anything here. Deadlifting in socks today. Hit a plateau at 14 reps and didn't know if I could finish the 25 today. But the gym was full of powerlifter guys doing deadlifts and squat day getting ready for the London Open meet. Good energy and psych! Chalked up and finished. The last 10 were all mental as physically I thought I was done. Real, serious people training for a real and serious reason. Makes a difference and helps you too because you want to train hard then too.)
12 x 1 Bottom Position Log bar Bench Press in the power rack at 265 lbs.
(1 - 2 min. between 1's)
Wednesday, July 30, 2008
Monday, July 28, 2008
MON. JULY 28TH
Heavy Backward Sled Dragging 1 trip around my yard as far as I could go with 300 lbs. total with chin/dip chain belt around my waist no hand bar, dragging the sled in gravel.
Did 25 x 1 Bottom Position Squats in the power rack at 325 lbs.
(1 - 2 min. between 1's)
(F#@! that was Hard! Wasn't sure if I was going to finish the 25 about at 14! That was real physical effort. I recommend more people try that to improve their quality of life. That is in my own personal opinion as a professional trainer. BLAAAAAH!)
12 x 1 Bottom Position Olympic bar Bench Press in the power rack at 265 lbs.
(30 - 60 sec. between 1's)
(Did these instead of log bar to save time and quicker to set up instead of going to get the other bar in the back room.)
I can't really do these lifts in true powerlifting rules form so I do them a different way that works for me individually and able to do them with free weights.
-JEFF
Heavy Backward Sled Dragging 1 trip around my yard as far as I could go with 300 lbs. total with chin/dip chain belt around my waist no hand bar, dragging the sled in gravel.
Did 25 x 1 Bottom Position Squats in the power rack at 325 lbs.
(1 - 2 min. between 1's)
(F#@! that was Hard! Wasn't sure if I was going to finish the 25 about at 14! That was real physical effort. I recommend more people try that to improve their quality of life. That is in my own personal opinion as a professional trainer. BLAAAAAH!)
12 x 1 Bottom Position Olympic bar Bench Press in the power rack at 265 lbs.
(30 - 60 sec. between 1's)
(Did these instead of log bar to save time and quicker to set up instead of going to get the other bar in the back room.)
I can't really do these lifts in true powerlifting rules form so I do them a different way that works for me individually and able to do them with free weights.
-JEFF
Sunday, July 27, 2008
:-(( WEEK THIS WEEK
THUR. JULY 24
Did 25 x 1 Bottom Position Squats in the power rack at 305 lbs.
(1 - 2 min. between 1's)
(TOUGH! Barely got the last 5 or 6 Very ugly reps! Wasn't sure how my foot with the toes broken on it would be. Needed this type of a work out though. A BAD! week outside of the gym in "the real world". Worked out with one of the guys I used to work with and we probably caused a stir with our dialogues during training loud and a bit colourful. Probably "intimidated some of the members" or made uncomfortable with that and our tattoos and all. WAAAAAAAAAA!!!!! There's those guys! OH NO!)
12 x 1 Bottom Position Olympic bar Bench Press in the power rack at 245 lbs.
(Whatever. Boring.)
SUN. MAY 27TH
Kickboxing 2 hrs.
(Tested out the toes here and while careful at first and tentative on the footwork drills it was fine on the heavy bag and sparring. Good agility footwork drills too.
Had one really good back n forth round with one of the more hardcore guys which again is what I needed. To just go in and give and take and not have to worry after he caught me with a good couple shots that turned my head guard sideways. Setting the tone. Cool!)
Did 25 x 1 Bottom Position Squats in the power rack at 305 lbs.
(1 - 2 min. between 1's)
(TOUGH! Barely got the last 5 or 6 Very ugly reps! Wasn't sure how my foot with the toes broken on it would be. Needed this type of a work out though. A BAD! week outside of the gym in "the real world". Worked out with one of the guys I used to work with and we probably caused a stir with our dialogues during training loud and a bit colourful. Probably "intimidated some of the members" or made uncomfortable with that and our tattoos and all. WAAAAAAAAAA!!!!! There's those guys! OH NO!)
12 x 1 Bottom Position Olympic bar Bench Press in the power rack at 245 lbs.
(Whatever. Boring.)
SUN. MAY 27TH
Kickboxing 2 hrs.
(Tested out the toes here and while careful at first and tentative on the footwork drills it was fine on the heavy bag and sparring. Good agility footwork drills too.
Had one really good back n forth round with one of the more hardcore guys which again is what I needed. To just go in and give and take and not have to worry after he caught me with a good couple shots that turned my head guard sideways. Setting the tone. Cool!)
Tuesday, July 22, 2008
MON. JULY 21
1 hour Kickboxing
1 hour Grappling/Judo training
www.hsma1.com
TUES. JULY 22
At Ancaster PHOENIX FITNESS:
APOLLON AXLE Deadlifts 25 x 1 260 lbs.
(1 - 2 min. between 1's) EASY!
(No belt, wraps or anything here. Deadlifting in socks today. )
(Unloading the bar I dropped a 45 lbs. plate on my baby toe. Kinda stood there for a minute before it kicked in the OH! Just had benching after so finished the work out anyway because I got to lay down then. )
12 x 1 Bottom Position Log bar Bench Press in the power rack at 245 lbs. (1 - 2 min. between 1's)
1 hour Kickboxing
1 hour Grappling/Judo training
www.hsma1.com
TUES. JULY 22
At Ancaster PHOENIX FITNESS:
APOLLON AXLE Deadlifts 25 x 1 260 lbs.
(1 - 2 min. between 1's) EASY!
(No belt, wraps or anything here. Deadlifting in socks today. )
(Unloading the bar I dropped a 45 lbs. plate on my baby toe. Kinda stood there for a minute before it kicked in the OH! Just had benching after so finished the work out anyway because I got to lay down then. )
12 x 1 Bottom Position Log bar Bench Press in the power rack at 245 lbs. (1 - 2 min. between 1's)
Saturday, July 19, 2008
SAT. JULY 19
Did 25 x 1 Bottom Position Squats in the power rack at 285 lbs. or 70%
(1 - 2 min. between 1's)
12 x 1 Bottom Position Olympic bar Bench Press in the power rack at 225 lbs. or 70%(1 - 2 min. between 1's)
(No sled because it poured rain all day starting when I got to the gym til now at 10:30 pm. Should be good with the weight increases on Squat and Bench on Monday. The first day of the 25 x 1 Squats killed me but was ok today and the 12 Bench Presses were easy anyway.)
Did 25 x 1 Bottom Position Squats in the power rack at 285 lbs. or 70%
(1 - 2 min. between 1's)
12 x 1 Bottom Position Olympic bar Bench Press in the power rack at 225 lbs. or 70%(1 - 2 min. between 1's)
(No sled because it poured rain all day starting when I got to the gym til now at 10:30 pm. Should be good with the weight increases on Squat and Bench on Monday. The first day of the 25 x 1 Squats killed me but was ok today and the 12 Bench Presses were easy anyway.)
Thursday, July 17, 2008
THURS. JULY 17
Sled Dragging with a chin/dip chain belt tied to my tire sled. 250, 200, 150, 100 lbs. plus the tire sled weight (with rim 30 lbs.??) til failure each weight.
Interesting because I was feeling really stiff/sore this morning in my hips and back but after the sled work I fealt great! Warmed up, more mobility, flexability then after the sled maybe? Seems to make the most sense. Even working it fairly heavy and hard. Not just strolling around with it.
APOLLON AXLE Deadlifts 25 x 1 @ 70% or 240 lbs.
(1 - 2 min. between 1's) EASY!
(No belt, wraps or anything here. Tried Deadlifting in socks today. As that lowers you to the floor of course. I didn't know how that was gonna go for me though because of my slight uneven hip gaite and wearing a slightly built up shoe to correct that. But yes it did what it was supposed to do. :D Will deadlift in socks more now when going heavy too. )
12 x 1 Bottom Position Log bar Bench Press in the power rack at 225 lbs. or 70%
(1 - 2 min. between 1's)
Sled Dragging with a chin/dip chain belt tied to my tire sled. 250, 200, 150, 100 lbs. plus the tire sled weight (with rim 30 lbs.??) til failure each weight.
Interesting because I was feeling really stiff/sore this morning in my hips and back but after the sled work I fealt great! Warmed up, more mobility, flexability then after the sled maybe? Seems to make the most sense. Even working it fairly heavy and hard. Not just strolling around with it.
APOLLON AXLE Deadlifts 25 x 1 @ 70% or 240 lbs.
(1 - 2 min. between 1's) EASY!
(No belt, wraps or anything here. Tried Deadlifting in socks today. As that lowers you to the floor of course. I didn't know how that was gonna go for me though because of my slight uneven hip gaite and wearing a slightly built up shoe to correct that. But yes it did what it was supposed to do. :D Will deadlift in socks more now when going heavy too. )
12 x 1 Bottom Position Log bar Bench Press in the power rack at 225 lbs. or 70%
(1 - 2 min. between 1's)
HOT!!
MON. JULY 14TH
1 hour Kickboxing
1 hour Grappling/Judo training www.hsma1.com
TUES. JULY 15
Lightening up a bit doing high volume singles at 70% for the next 3 weeks adding 10 lbs. to bench press and 20 lbs. to Squat and Deadlift each week.From ROCK, IRON, STEEL by Steve Justa.
Did 25 x 1 Bottom Position Squats in the power rack at 285 lbs. or 70%
(1 - 2 min. between 1's)
(No belt, wraps or anything here. These are going to SUCK! in a couple weeks with the added weight!)
12 x 1 Bottom Position Log bar Bench Press in the power rack at 225 lbs. or 70%
(1 - 2 min. between 1's)
(Not bad. Need more tricep so that's why am doing these this way.)
1 Arm ROLLING THUNDER Sled Rows 150, 100, 50 lbs. plus the tire sled weight (with rim 30 lbs.??)
(Alternating hands til failure each weight.)
WED. JULY 16
1 hour Kickboxing
1 hour Grappling/Judo training www.hsma1.com
(Tough one with the near 40 degree heat today despite fans in the dojo.)
1 hour Kickboxing
1 hour Grappling/Judo training www.hsma1.com
TUES. JULY 15
Lightening up a bit doing high volume singles at 70% for the next 3 weeks adding 10 lbs. to bench press and 20 lbs. to Squat and Deadlift each week.From ROCK, IRON, STEEL by Steve Justa.
Did 25 x 1 Bottom Position Squats in the power rack at 285 lbs. or 70%
(1 - 2 min. between 1's)
(No belt, wraps or anything here. These are going to SUCK! in a couple weeks with the added weight!)
12 x 1 Bottom Position Log bar Bench Press in the power rack at 225 lbs. or 70%
(1 - 2 min. between 1's)
(Not bad. Need more tricep so that's why am doing these this way.)
1 Arm ROLLING THUNDER Sled Rows 150, 100, 50 lbs. plus the tire sled weight (with rim 30 lbs.??)
(Alternating hands til failure each weight.)
WED. JULY 16
1 hour Kickboxing
1 hour Grappling/Judo training www.hsma1.com
(Tough one with the near 40 degree heat today despite fans in the dojo.)
Friday, July 11, 2008
WED. JULY 9
Military Press in the power rack 45, 135, 185, 205 lbs. x 1255 lbs. #MISS# :(
(Was fine up to the 205 but was feeling pain in my knee patella. Got the 205 but dropped it forward lowering it. Racked the 255 but forget it.)
Bottom Position Bench Press 135, 225, 245, 275 lbs. x 1
Abs
Plank
1/4 Crunch x 50
Feet Up Crunch x 50
Jack Knife x 50
Done 2x
THUR. JULY 20THKickboxing class 1 hr.
FRI. JULY 21STAPOLLON AXLE Deadlift:200, 290, 310 x 1#360# MISS! :(
(Wanted to redo the Deadlift today after missing the 360 last week after I had a massage and Active Release Therapy Thursday feeling better. But nope. I fealt it in my knees, I think it's just I'm wearing out after training as heavy as I could for the last month. Needing to train down for a few weeks. Good thing that's coming up over the next 3 weeks.)
Stone training for reps.
1 Arm ROLLING THUNDER Sled Rows 150, 100, 50 lbs. plus the tire sled weight (with rim 30 lbs.??)
(Alternating hands til failure each weight.)
Need to add in sled work to bring up my squat and deadlift. It worked earlier so it's obviously what I need to do.
Military Press in the power rack 45, 135, 185, 205 lbs. x 1255 lbs. #MISS# :(
(Was fine up to the 205 but was feeling pain in my knee patella. Got the 205 but dropped it forward lowering it. Racked the 255 but forget it.)
Bottom Position Bench Press 135, 225, 245, 275 lbs. x 1
Abs
Plank
1/4 Crunch x 50
Feet Up Crunch x 50
Jack Knife x 50
Done 2x
THUR. JULY 20THKickboxing class 1 hr.
FRI. JULY 21STAPOLLON AXLE Deadlift:200, 290, 310 x 1#360# MISS! :(
(Wanted to redo the Deadlift today after missing the 360 last week after I had a massage and Active Release Therapy Thursday feeling better. But nope. I fealt it in my knees, I think it's just I'm wearing out after training as heavy as I could for the last month. Needing to train down for a few weeks. Good thing that's coming up over the next 3 weeks.)
Stone training for reps.
1 Arm ROLLING THUNDER Sled Rows 150, 100, 50 lbs. plus the tire sled weight (with rim 30 lbs.??)
(Alternating hands til failure each weight.)
Need to add in sled work to bring up my squat and deadlift. It worked earlier so it's obviously what I need to do.
Tuesday, July 8, 2008
SQUATS
MON. JULY 7TH
1 hour Kickboxing
1 hour Grappling/Judo training
www.hsma1.com
TUES. JULY 8
Bottom Position Squats 135, 225, 315, 365, 395 x 1
(Went up from last time again. But missed the 415 lbs. new max I wanted.)
Seated Leg Curls 180, 140, 90, 40lbs. til failure. One big drop set.
-JEFF
1 hour Kickboxing
1 hour Grappling/Judo training
www.hsma1.com
TUES. JULY 8
Bottom Position Squats 135, 225, 315, 365, 395 x 1
(Went up from last time again. But missed the 415 lbs. new max I wanted.)
Seated Leg Curls 180, 140, 90, 40lbs. til failure. One big drop set.
-JEFF
Saturday, July 5, 2008
FRI. JULY 4TH Grappling 1 hr.
SAT. JULY 5TH
Floor Press: 135 x 5,
185, 205, 225, 245, 265, 275 lbs. x 1
(Wanted to do real Floor Pressing and the rack at FAMILY FITNESS on Barton allowed me to do this properly. www.familyfitnesscentres.com)
SAT. JULY 5TH
Floor Press: 135 x 5,
185, 205, 225, 245, 265, 275 lbs. x 1
(Wanted to do real Floor Pressing and the rack at FAMILY FITNESS on Barton allowed me to do this properly. www.familyfitnesscentres.com)
Thursday, July 3, 2008
THURS. JULY 3RD
Bottom Position Squats 135, 225, 315, 365, 385 x 1
(Went up from last time by 20 lbs. Fealt it in the patella tendon in my knee when I went for 415 new max. Next time will try to again.)
Seated Leg Curls 180, 140, 90, 40lbs. til failure. One big drop set to even out the Squats.
Incline Sit ups 45, 35, 25 lbs., no weight added til failure. One big drop set.
Bottom Position Squats 135, 225, 315, 365, 385 x 1
(Went up from last time by 20 lbs. Fealt it in the patella tendon in my knee when I went for 415 new max. Next time will try to again.)
Seated Leg Curls 180, 140, 90, 40lbs. til failure. One big drop set to even out the Squats.
Incline Sit ups 45, 35, 25 lbs., no weight added til failure. One big drop set.
Wednesday, July 2, 2008
At Ancaster PHOENIX FITNESS http://www.phoenixancaster.com
MON. JUNE 30TH
Bottom Position Bench Press: 45, 135, 225, 245, 275 lbs. x 1
295 lbs. #MISS# (I think I had a 285 in me but will go for that next time.)
Clean & Press (1 Clean & 10 Presses for 3 sets) 185 lbs.
Various Plank and Push ups
Double BOSU
Feet on Stability Ball
Uneven Medicine Ball each side 1 set
Close Grip on Medicine Ball
Push up on floor
TUES. July 1st
APOLLON AXLE Deadlift: 110, 200, 290, 310, 340 lbs. x 1
(Training partner was doing deadlifts as well today so we did them like "You Go, I Go" style. Went for 360 lbs. 2x but couldn't get it. Pissed about that! Especially as easy as the 340 lbs. went up. I think I think too hard about it before the lift and instead of just walking up and getting down and pulling it up. I know when I just do that I do better but....)
Smith Machine Good Mornings 4 x 20 @ 60% or 190 lbs.
Smith Machine Squats 3 x 5 5 plates a side or 85%
(Fealt really heavy and could only get 5 half assed reps.)
Went to eat at MONTANA'S and had a big meal as I hadn't eaten since early in the day.
At home....Stone Lift Training alternating reps with my light Atlas Stone and Plate loader Stone Trainer 5x back n forth.Tire Flip reps with empty 430 lbs. tire 16 reps to finish the day. Nearly puked twice.
WED. JULY 2nd
1 hour Kickboxing
1 hour Grappling/Judo training
www.hsma1.com
MON. JUNE 30TH
Bottom Position Bench Press: 45, 135, 225, 245, 275 lbs. x 1
295 lbs. #MISS# (I think I had a 285 in me but will go for that next time.)
Clean & Press (1 Clean & 10 Presses for 3 sets) 185 lbs.
Various Plank and Push ups
Double BOSU
Feet on Stability Ball
Uneven Medicine Ball each side 1 set
Close Grip on Medicine Ball
Push up on floor
TUES. July 1st
APOLLON AXLE Deadlift: 110, 200, 290, 310, 340 lbs. x 1
(Training partner was doing deadlifts as well today so we did them like "You Go, I Go" style. Went for 360 lbs. 2x but couldn't get it. Pissed about that! Especially as easy as the 340 lbs. went up. I think I think too hard about it before the lift and instead of just walking up and getting down and pulling it up. I know when I just do that I do better but....)
Smith Machine Good Mornings 4 x 20 @ 60% or 190 lbs.
Smith Machine Squats 3 x 5 5 plates a side or 85%
(Fealt really heavy and could only get 5 half assed reps.)
Went to eat at MONTANA'S and had a big meal as I hadn't eaten since early in the day.
At home....Stone Lift Training alternating reps with my light Atlas Stone and Plate loader Stone Trainer 5x back n forth.Tire Flip reps with empty 430 lbs. tire 16 reps to finish the day. Nearly puked twice.
WED. JULY 2nd
1 hour Kickboxing
1 hour Grappling/Judo training
www.hsma1.com
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