LAST DAY

SAT. AUG. 30TH
Redid Deadlifts again from Wednesday. 135 x 5
225 x 3
315, 365 x 1
385 lbs. #MISS#
(Same result as Wed.)
My back is shot at this point. I should be hitting new maxs this week but am feeling really burned out other than the Log Incline Pressing on Monday!

Speed Squats (HATFIELD SAFETY SQUATS)
5 X 2 @ 50% 275 LBS.
5 X 2 @ 60% 335 LBS.OK

EZ Bar Barbell Curl
115 x 5
135 x 3
165, 185, 205, 225, 235 x 1

Crunches no weight 5 minutes as many as I could do.


Didn't have anything left for stone lifting.


(I think here a 6 month training macro cycle is too long and same as last year I peak at about the end of month 4 or start of month 5. Kind of anti climactic here. But I think after I've recovered and some lighter training the true results will show as right now I'm beat up from training so hard and heavy for so long.)

Wednesday's work out (Deadlifts) isn't even worth posting it was so pathetic and scrambled and unfocused. Had no motivation atall. :(

THURS. AUG. 28TH JUIJITSU 1 hr. class

FRI. AUG. 29TH
DYNAMIC EFFORT PRESSING
Incline Barbell Press in the power rack: 10 x 3 @ 60% 1RM or 175 lbs.
(30 sec. between 3's)

45 lbs. Plate Raises 3 x 10
alternating with.....
Wide Grip Pull ups 3 x failure with bodyweight only.

Cable Crunch 150 lbs. stack then 80 lbs. til failure.

1 Arm DB Tricep Extensions 8 x 8 each @ 75% or 55 lbs.

AUG. 25
LOG BAR INCLINE PRESS MAX EFFORT DAY

LOG BAR HIGH INCLINE PRESS:
135 x 5
185 x 3
205lbs. x 1
225 lbs. x 1
**235 lbs. x 1**
**245 lbs. x 1**
**NEW PERSONAL RECORD**
(A LOT more Triceps involvement than regular bar.)

Blast Straps Tricep Extensions
Blast Straps Face Pulls til failure.
(No direct abs work but this hits them pretty well too.)

Front Hold for time then Plate Raises 1 x 30 45 lbs.

1 Arm Kettlebell Shoulder Press 3 x 12 each with the 72 lbs. kettlebell

OH MY BACK!

THURS. AUG. 21
JUIJITSU 1 hr. Sparring, Grappling, technical throws, etc.

FRI. AUG. 22
DYNAMIC STONE TRAINING DAY

Atlas Stone lifting for reps and partials/negatives.
(Was DRENCHED after about 5 minutes out in my shed in the heat! Really fealt my back afterward too.)


Trap Bar from floor with a shrug at the top(Didn't feel like squats because my traps were really tight and sore.)5 x 2 @ 50% 1RM or 210 lbs.5 x 2 @ 60% 1RM or 260 lbs.(30 sec. between 2's)

Olympic bar Deadlifts 3 x 12 275 lbs.(Back was really bugging me now)

Log Style Barbell Curls with a tricep extension bar:
115 x 5
135 x 3
155, 165, 175, 185 , 205 lbs x 1
(assuming the bar weighs 25 lbs. empty like an EZ Curl bar)

Stability Ball Crunches 5 min. as many as possible bodyweight only.
Stability Ball Stretching for abs and low back and hanging from chin up bar stretch.

EASY DAY!!!!!

AUG. 20TH
SPEED PRESS DAY

High Incline Log Bar Press in the power rack: @ 60% 1RM or 135 lbs. X 10 x 3
(30 sec. rest between 3's )

45 lbs Forward Hold Plate Front Raises 3 x 10

Blast Straps Face Pulls til failure.

1 Arm DB Tricep Extensions 8 x 8 each @ 75% or 55 lbs.

TUES. AUG. 19

Plate Rows
1 45 lbs. plate x 5
2 45 lbs. plates x 3
3 45 lbs. plates x 1
3 45 lbs. plates + 10 lbs. x 1
3 45 lbs. plates + 2 10 lbs. plates x 1

Zercher Good Mornings 3 x 8 275 lbs.

Zercher Squats 3 x 8 295 lbs.

Stability Ball Crunch with 45, 35, 25 lbs. each til failure.

Log Curls (hammer grips)
135 lbs. x 5
145 lbs. x 3
155 lbs. x 1
165 lbs. x 1

Fealt really stiff and tight and sore after this one. Rushed work out today. Stressed a lot lately. Rested the remainder of the day.

MON. AUG. 18TH
LOG TRAINING MAX EFFORT DAY
(Fealt like crap today. Really half assed it still feeling from Saturday I think. Anyway....)

Log Cleans with 135 lbs. empty log 1 x 5
155 lbs.1 x 3
175 lbs. x 1
185 lbs. x 1
(Wanted to do these again after Saturday.)

Bottom Position Incline barbell Press in the power rack:
135 lbs. x 5
225 lbs. x 3
245 lbs. x 1
275 lbs. x 1 (Fealt REALLY HEAVY!)
275 lbs. x 1 #MISS#
(Used just a regular bar here as the log bar is at the other gym.)

1 Arm DB Press 3 x 12 ea. 75 lbs.

Plate Forward Hold and Front Raises 1 x 30 45 lbs.

Face Pulls with Blast Straps 1 x til failure.

Dumbbell Down the rack Sit ups with 100, 90, 80, 70, 60, 50 lbs. each til failure.

AUG. 13TH

High Incline Log Bar Press in the power rack: @ 50% 1RM or 115 lbs. X 10 x 2
(30 sec. rest between 2's )

45 lbs Forward Hold
Plate Front Raises 3 x 10

Blast Straps Face Pulls (Lying Pull up pulling the handles up to my face instead of the chest.) til failure.

1 Arm DB Tricep Extensions 8 x 8 each @ 75% or 55 lbs.

Last work out before Saturday event.

TRIAL BY STONE 2

AUG. 12
SPEED DAY A.M.

Olympic bar Deadlifts 3 x 12 @ 70% of 1RM or 275 lbs.

Bottom Position Squats (Speed Squats)
5 x 2 @ 50% 1RM or 205 lbs.
5 x 2 @ 60% 1RM or 245 lbs.
(30 sec. between 2's)

EZ Bar Curls 115 x 5
135 x 3
165, 185, 205, 225 lbs. x 1

Ab Machine Crunches200lbs. down to 100 lbs. dropping 10 lbs. each set upon failure.(Didn't like this, didn't feel it as well, not as effective. )

At home....
TRIAL BY STONE!
Stone Lifting (various weights and shapes) for maximum reps each.

JUIJITSU 90 min. P.M.

MAX EFFORT LOG BENCH PRESS DAY

AUG. 11TH
MAX EFFORT LOG BAR Bottom Position Bench Press:
45 lbs. empty bar x 5
135 lbs. x 3
225, 245, 275, 295, **315 lbs. NEW PR** X 1

Stability Ball Crunch with added weight 45, 35, 25 lbs. til failure.
Alternated with....
Blast Straps Face Pulls (Lying Pull up pulling the handles up to my face instead of the chest.) til failure.

1 Arm Kettlebell Shoulder Press 3 x 12 each with the 72 lbs. kettlebell(Heavy!)

45 lbs Forward Hold Plate Front Raises 3 x 10 45 lbs.

TRIAL BY STONE

SAT. AUG. 9
SPEED DAY

Olympic bar Deadlifts 3 x 12 @ 70% of 1RM or 275 lbs.
No belt, straps or Suit. Raw.

HATFIELD SAFETY SQUATS (Speed Squats) www.drsquat.com
5 x 2 @ 50% 1RM or 275 lbs.
5 x 2 @ 60% 1RM or 335 lbs.
(30 sec. between 2's)
Raw too. No belt or knee wraps, etc.

Log Style Barbell Curls with a tricep extension bar:
115 x 5
135 x 3
155, 165, 175, 185 lbs. x 1

Weighted Stability Ball Crunches with 45, 35, 25 lbs. plate then bodyweight only each til failure.

At home....
Stone Lifting (various weights and shapes) for maximum reps each.
Heaviest Atlas Stone unload partials off a chair for maximum reps. (Negatives)

(Next time, I'm going to do the stones first before the gym. I'm sure I'll do better if I do the stone lifting when I'm fresh.)

Good thing I got this done before it totally POURED RAIN for the rest of the day. I just beat that.

DYNAMIC EFFORT PRESS DAY

AUG. 6TH
JUIJITSU 90 min.
(Back at it after dental surgery on Tues. fealt really good. Back doing traditional Juijitsu after a change last month with kickboxing and grappling to mix things up a bit.)

AUG. 7TH

High Incline Barbell Press in the power rack: 145 lbs. X 10 x 3 (30 sec. rest between 3's )

45 lbs Forward Hold
Plate Front Raises 3 x 10

Blast Straps Face Pulls (Lying Pull up pulling the handles up to my face instead of the chest.) til failure.

Weighted Dumbbell Crunches down the rack: 100, 90, 80, 70, 60, 50, 45, 35, 25 lbs. then bodyweight only til failure each.

Smith Machine Seated Triceps French Press 8 x 8 @ 75% or 145 lbs.

MAX EFFORT STONE TRAINER

WED. AUG. 6TH Stone Training MAX EFFORT DAY

Based on http://www.ontariostrongman.ca/Resou...nelifting.html

APOLLON AXLE Deadlifts:
110 x 5
200 x 3
290 x 1
310 x 1
350 x 1 (Same weight as in my Ancaster contest 0 - 220 deadlift medley. :P )
(Stronger here after the last 3 weeks from the 25 singles training from ROCK, IRON, STEEL book)

Plate Rows (Stacking plates ontop of a 10lbs. plate to be able to get a grip under the stack and rowing them into my chest to train Atlas Stones.)
45 x 5
90 x 3
115 x 3
135 x 3
145 x 2
155 x 2
160 x 1 (3 45's and a 25 lbs. plate piled on)
#170 attempt 2x but just tipped it off the ground and couldn't row it yet.#
Maybe if I did less reps coming up???

APOLLON AXLE Curls
110 x 5
130 x 3
160 x 1
(Tried 180 but no. I've done that in the past but no doubt my hands were done from the Deadlifts earlier.)

Smith Machine Good Mornings 3 x 12 275 lbs.

Zercher Squats 3 x 8 295 lbs.

Cable Crunch 150, 140, 130, 120, 110, 100 lbs. each til failure.
(Wanted to do weighted Dumbbell Crunches down the rack but that's all I had left for! )

MAX EFFORT LOG

MON. AUG. 4TH
LOG TRAINING MAX EFFORT DAY

High Incline Log Bar Press in the power rack:
135 X 5
185, 205 X 3
225 X 1
#245 MISS#

45 lbs Plate Front Raises 3 x 10 (Will add a Forward Hold to this first next work out, was light.)

1 Arm Kettlebell Press 3 x 12 72 lbs.
(Left stronger side was ok but had to spot myself on right side.)

Blast Straps Face Pulls (Lying Pull up pulling the handles up to my face instead of the chest.)
3 set til failure.
Alternated with
Weighted Stability Ball Crunches 3 set til failure holding a 45, 35, 25 lbs. plate extended infront.

Log Cleans:
135 x 5
155 x 3
175 x 1
195 x 1
(Fealt really Heavy! today. Shit! Really tight in the hips, hamstrings. Need to use the thicker belt. Last one was UGLY!)

Based on WESTSIDE APPLIED TO LOG PRESS
http://www.ontariostrongman.ca/Resources/training/westsideandthelogpress.html
-JEFF

FRI. AUG. 1ST

25 x 1 Bottom Position Squats in the power rack at 325 lbs.
(1 - 2 min. between 1's)

12 x 1 Bottom Position Olympic bar Bench Press in the power rack at 265 lbs.
(1 - 2 min. between 1's)

(Gym owner saw me doing my squats in the rack where I start at the bottom and lift it off the pins to start and he liked that way and said he'd try them himself! lol
These were very hard today but I need that kind of thing right now. The bench even got heavy after a few. Good this is the last week of this phase. Although I would like to go once to see if I could add 20 lbs. again and finish the 3 lifts.)

From Steve Justa's book ROCK, IRON, STEEL www.ironmind.com