MAR. 26TH
Treadmill Sprints 1 min. Incline/Flat 5x
Wide & Close Grip High Pulls 135, 225, 245, 275, 295 lbs. x 5 each.
(Jammed fingers from Juijitsu made gripping the bar on the heavier sets tougher.)
Bottom Position Squat in the power rack: 135, 225 315 lbs. x 5, 365 lbs. x 2 x 5
(Finally broke past the 350 lbs. even though knee was feeling like crap. Need to get my shoe inserts re done.)
Back Extension Bench 1 x 100
Good Mornings 1 x 100 135 (50%)
"Loading"
175 lbs. beer keg - 100 lbs. Sandbag Lifts back n forth 10x each.
MAR. 29TH
Treadmill Sprints 1 min. Incline/Flat 8x
Jumping Shrugs 8 x 2 125 lbs.
(30 seconds rest between 2's)
Partial Deadlift (Knee height start)
315, 405, 495 x 1
(Wanted more out of this one. Not happy here.)
1 Arm Dumbbell Tricep Extensions 6 x 8 70 lbs.
1 Arm Dumbbell Table Curls 6 x 8 90 lbs.
2 Handed Kettlebell Swing 35 lbs. 1 x 100
Reverse Hyperextensions 1 x 50 180 lbs.
Wrist Roller 40, 30, 20 lbs. til failure
MAR. 30TH JUIJITSU 90 min.
www.hsma1.com
MAR. 31ST
Clean & Press:
4 x 2 @ 50% or 105 lbs.
4 x 2 @ 60% or 125 lbs.
(30 seconds rest between 2's)
Close Grip Bench Press 6 x 8 @ 80% or 230 lbs.
Barbell Curls 6 x 8 @ 80% or 200 lbs.
Bike Intervals 1 min. high/low 8x
Back Extension Bench 1 x 50
Stability Ball Roll Outs 1 x 50
Reverse Hyperextensions 1 x 100 180 lbs.
Atlas Lifts (Plates loaded onto a loading pin to simulate an Atlas Stone bearhugged and lifted from floor to chest.)
100, 125, 150, 160 lbs. x 1
175 lbs. lifted into my lap but it slipped out of my grasp! SO CLOSE!!)
(Kind of a MEH! Whatever work out today up to this point.)
Wrist Roller 40 lbs. til failure
Wednesday, March 31, 2010
Tuesday, March 23, 2010
SICK DAY
TUES. MAR. 23RD
(Sick with some kind of stomach flu since probably Sunday! Was supposed to train Monday but was on the can all day every time I tried to eat something! Then just went to bed!
Feeling a bit better today keeping things down but still feel like crap.)
Deadlift 335 lbs.
Alternated with...
Floor Press in the power rack 255 lbs.
10 x 1 each @ 80%
(Really didn't feel like Deadlifting as heavy as planned so just did this instead of pyramiding up 5 x 5. This is a hard superset anyway and resetting the blocks for the Floor Press back n forth between became really tedious and long.)
1 Arm Dumbbell Floor Press: 50, 60, 70, 100, 110 lbs. x 5
1 Arm Dumbbell Rows: 100, 120, 150, 170 x 5
200 lbs. x 2, 3
Dumbbell Crucifix Holds 30 lbs. ea. 2x
Band Standing Abs Crunch 1 x 100
Grippers 5 x 5
(Wanted to do a Loading finisher with the keg and sandbag but was too dead.)
(Sick with some kind of stomach flu since probably Sunday! Was supposed to train Monday but was on the can all day every time I tried to eat something! Then just went to bed!
Feeling a bit better today keeping things down but still feel like crap.)
Deadlift 335 lbs.
Alternated with...
Floor Press in the power rack 255 lbs.
10 x 1 each @ 80%
(Really didn't feel like Deadlifting as heavy as planned so just did this instead of pyramiding up 5 x 5. This is a hard superset anyway and resetting the blocks for the Floor Press back n forth between became really tedious and long.)
1 Arm Dumbbell Floor Press: 50, 60, 70, 100, 110 lbs. x 5
1 Arm Dumbbell Rows: 100, 120, 150, 170 x 5
200 lbs. x 2, 3
Dumbbell Crucifix Holds 30 lbs. ea. 2x
Band Standing Abs Crunch 1 x 100
Grippers 5 x 5
(Wanted to do a Loading finisher with the keg and sandbag but was too dead.)
Sunday, March 21, 2010
WED. MAR. 17TH
A.M.
1 Arm Alternating Kettlebell Swings 30 lbs. (warm up)
Tire Flip 650 lbs. 8 reps
Stone Shouldering 160 lbs. natural stone. 9 reps
Log Lift 135 lbs. (Dunno I lost count.)
Trap Bar Deficit Deadlifts 280 lbs. 30
Farmers Walk 140's lbs. 3 trips
Sled Dragging 270 lbs.
All done with 60% for a 2 minute time limit round each.
5 Keg Carries 175 lbs. keg of water back n forth.
(Loading events you carry and then run back. I did a carry both ways back n forth.)
Kickboxing 1 hr. P.M.
THURS. MAR. 18TH
Smith Machine Behind Neck Press 6 x 8 @ 80% 180 lbs.
Lying Cable Rows 6 x 8 120 lbs.
Floor Press with Chains:
4 x 3 @ 50% 150 lbs.
4 x 3 @ 60% 180 lbs.
(30 seconds rest inbetween sets)
Seated Row 8 x 3 with 220 lbs.
(30 seconds rest inbetween sets)
Dips & Pull ups with a palms facing grip.
100 reps each.
FRI. MAR. 19TH
5x Eliptical Trainer Intervals warm up 1 min. on/1 min. off
Speed Squats with Purple AVERAGE bands 8 x 2 @ 50% 205 lbs.
(30 seconds rest inbetween sets)
Keg Carry 5x with 175 lbs. keg
Reverse Hyperextension Machine 350 lbs. 1 x 20
Ab Wheel Roll outs til failure.
Fingertip Push ups til failure.
Pinch Grip Pull ups grabbing the top frame of the power rack 1 x 50
SAT. MAR. 20TH JUIJITSU 90 min.
A.M.
1 Arm Alternating Kettlebell Swings 30 lbs. (warm up)
Tire Flip 650 lbs. 8 reps
Stone Shouldering 160 lbs. natural stone. 9 reps
Log Lift 135 lbs. (Dunno I lost count.)
Trap Bar Deficit Deadlifts 280 lbs. 30
Farmers Walk 140's lbs. 3 trips
Sled Dragging 270 lbs.
All done with 60% for a 2 minute time limit round each.
5 Keg Carries 175 lbs. keg of water back n forth.
(Loading events you carry and then run back. I did a carry both ways back n forth.)
Kickboxing 1 hr. P.M.
THURS. MAR. 18TH
Smith Machine Behind Neck Press 6 x 8 @ 80% 180 lbs.
Lying Cable Rows 6 x 8 120 lbs.
Floor Press with Chains:
4 x 3 @ 50% 150 lbs.
4 x 3 @ 60% 180 lbs.
(30 seconds rest inbetween sets)
Seated Row 8 x 3 with 220 lbs.
(30 seconds rest inbetween sets)
Dips & Pull ups with a palms facing grip.
100 reps each.
FRI. MAR. 19TH
5x Eliptical Trainer Intervals warm up 1 min. on/1 min. off
Speed Squats with Purple AVERAGE bands 8 x 2 @ 50% 205 lbs.
(30 seconds rest inbetween sets)
Keg Carry 5x with 175 lbs. keg
Reverse Hyperextension Machine 350 lbs. 1 x 20
Ab Wheel Roll outs til failure.
Fingertip Push ups til failure.
Pinch Grip Pull ups grabbing the top frame of the power rack 1 x 50
SAT. MAR. 20TH JUIJITSU 90 min.
Tuesday, March 16, 2010
MON. MAR. 15TH
Kickboxing training 1 hr.
www.hsma1.com
Log Power Cleans: 135, 145, 155
175 x 5
Bottom Position Squat in the power rack: 135, 225, 315 x 5
355 x 2 x 5
Good Mornings in the rack: 135, 225, **255 lbs.** x 5
**275** X 2 X 5
(** 2 New PR's**.)
Tire Flip 5 min. for repetitions. 650 lbs. (450 tire with 200lbs. of plates inside.)
TUES. MAR. 16TH
Log Bar Bent Over Rows:
4 X 3 @ 50% 105 lbs. plus Chains
4 x 3 @ 60% 125 lbs. plus Chains
(Weight based on Log Clean & Press.)
Log Bar Bottom Position Bench Press plus Chains:
4 x 3 @ 50% 150 lbs.
4 x 3 @ 60% 180 lbs.
(with 30 seconds between.)
Seated Log Bar Press 4 x 5 - 8 @ 80% 160
Alternating with....
1 Arm Kettlebell High Pulls 80 lbs.
Headstand Push ups
Alternating with....
Pinch Grip Chins
1 x 50 each
(Wanted to go to Ancaster to train today. But family stuff and etc. didn't make it and switched things around training in the garage. Good either way.)
Kickboxing training 1 hr.
www.hsma1.com
Log Power Cleans: 135, 145, 155
175 x 5
Bottom Position Squat in the power rack: 135, 225, 315 x 5
355 x 2 x 5
Good Mornings in the rack: 135, 225, **255 lbs.** x 5
**275** X 2 X 5
(** 2 New PR's**.)
Tire Flip 5 min. for repetitions. 650 lbs. (450 tire with 200lbs. of plates inside.)
TUES. MAR. 16TH
Log Bar Bent Over Rows:
4 X 3 @ 50% 105 lbs. plus Chains
4 x 3 @ 60% 125 lbs. plus Chains
(Weight based on Log Clean & Press.)
Log Bar Bottom Position Bench Press plus Chains:
4 x 3 @ 50% 150 lbs.
4 x 3 @ 60% 180 lbs.
(with 30 seconds between.)
Seated Log Bar Press 4 x 5 - 8 @ 80% 160
Alternating with....
1 Arm Kettlebell High Pulls 80 lbs.
Headstand Push ups
Alternating with....
Pinch Grip Chins
1 x 50 each
(Wanted to go to Ancaster to train today. But family stuff and etc. didn't make it and switched things around training in the garage. Good either way.)
Friday, March 12, 2010
THE WEEK'S TRAINING
MON. MAR. 8TH
Incline Press in the power rack with Chains:
4 x 3 @ 50% 150 lbs.
4 x 3 @ 60% 180 lbs.
Close Grip Chins 8 x 3 (with 30 seconds between.)
Log Bar Press 6 x 5 @ 80% 160
Alternated with....
Log Bar Bent Over Rows 6 x 8 @ 80% 160
(Weight based on Log Clean & Press. Presses were really tough and couldn't get drive from my legs because of my knee today. Rows were awesome and fealt light.)
Thick Bar Body Rows 1 x 100
Chains Suspended Push ups 1 x 100
Kickboxing training 1 hr. p.m.
www.hsma1.com
TUES. MAR. 9TH
Log Power Cleans: 135, 145, 155 x 5
175 x 2 x 5
(By the last set my form was gone.)
Bottom Position Squat in the power rack: 135, 225, 315 x 5
355 x 2 x 5
Good Mornings in the rack: 45, 135, 155, 185, 205, 225, 245 lbs. x 5
(First time ever doing REAL Good Mornings with the bar across my back. I usually did them in Zercher position or in the smith machine. So interested to see what I could do. Kind of a max effort for 5 reps.)
Tire Flip 5 min. for repetitions.
Juijitsu p.m.
BRUTAL DAY!!
WED. MAR.10TH
Log Bar Bent Over Rows 8 X 3 @ 50% 105 lbs. plus Chains
(Weight based on Log Clean & Press.)
Log Bar Bottom Position Bench Press plus Chains:
4 x 3 @ 50% 150 lbs.
4 x 3 @ 60% 180 lbs.
(with 30 seconds between.)
Seated Log Bar Press 6 x 8 @ 80% 160
(Did them seated to save my knees)
Alternating with....
1 Arm Dumbbell Rows 6 x 8 @ 80% 150 lbs.
Rope Body Rows 1 x 50
Dips 1 x 50
THURS. MAR. 11 LOWER BODY SPEED DAY
Eliptical Interval 5 x 1 min. on/off warm ups
Bottom Position Squat in the power rack with purple AVERAGE JUMP STRETCH bands:
4 x 2 @ 50% 205 lbs.
4 x 2 @ 60% 255 lbs.
(with 30 seconds between.)
(Set 1 notch lower than normal with the lighter weights. Made it really suck! HAHAHA!)
Headstand Push ups 1 x 50 with feet up against wall.
Pinch Grip Pull ups grabbing the top frame of the power rack 1 x 50
Ab Wheel Roll outs
Keg Carries including up the stairs from the basement to the garage kind of like a Power Stairs event FUN STUFF! WHOOO!!
Kickboxing and Juijitsu training 2 1/2 hours total p.m.
TOUGH training with my legs and knees were totally shot! Good work out though.
FRI. MAR. 12
Bench Press with Chains 8 x 3 @ 50%
Seated Cable Rows 8 x 3 @ 50% or 220 lbs.
Lying Cable Upright Rows 6 x 8 120 lbs.
(Done laying on the seated row bench)
Seated Smith Machine Behind Neck Press 6 x 8 @ 80% 185 lbs.
Dips 1 x 100
Close Grip Chins (palms facing) 1 x 100
Incline Press in the power rack with Chains:
4 x 3 @ 50% 150 lbs.
4 x 3 @ 60% 180 lbs.
Close Grip Chins 8 x 3 (with 30 seconds between.)
Log Bar Press 6 x 5 @ 80% 160
Alternated with....
Log Bar Bent Over Rows 6 x 8 @ 80% 160
(Weight based on Log Clean & Press. Presses were really tough and couldn't get drive from my legs because of my knee today. Rows were awesome and fealt light.)
Thick Bar Body Rows 1 x 100
Chains Suspended Push ups 1 x 100
Kickboxing training 1 hr. p.m.
www.hsma1.com
TUES. MAR. 9TH
Log Power Cleans: 135, 145, 155 x 5
175 x 2 x 5
(By the last set my form was gone.)
Bottom Position Squat in the power rack: 135, 225, 315 x 5
355 x 2 x 5
Good Mornings in the rack: 45, 135, 155, 185, 205, 225, 245 lbs. x 5
(First time ever doing REAL Good Mornings with the bar across my back. I usually did them in Zercher position or in the smith machine. So interested to see what I could do. Kind of a max effort for 5 reps.)
Tire Flip 5 min. for repetitions.
Juijitsu p.m.
BRUTAL DAY!!
WED. MAR.10TH
Log Bar Bent Over Rows 8 X 3 @ 50% 105 lbs. plus Chains
(Weight based on Log Clean & Press.)
Log Bar Bottom Position Bench Press plus Chains:
4 x 3 @ 50% 150 lbs.
4 x 3 @ 60% 180 lbs.
(with 30 seconds between.)
Seated Log Bar Press 6 x 8 @ 80% 160
(Did them seated to save my knees)
Alternating with....
1 Arm Dumbbell Rows 6 x 8 @ 80% 150 lbs.
Rope Body Rows 1 x 50
Dips 1 x 50
THURS. MAR. 11 LOWER BODY SPEED DAY
Eliptical Interval 5 x 1 min. on/off warm ups
Bottom Position Squat in the power rack with purple AVERAGE JUMP STRETCH bands:
4 x 2 @ 50% 205 lbs.
4 x 2 @ 60% 255 lbs.
(with 30 seconds between.)
(Set 1 notch lower than normal with the lighter weights. Made it really suck! HAHAHA!)
Headstand Push ups 1 x 50 with feet up against wall.
Pinch Grip Pull ups grabbing the top frame of the power rack 1 x 50
Ab Wheel Roll outs
Keg Carries including up the stairs from the basement to the garage kind of like a Power Stairs event FUN STUFF! WHOOO!!
Kickboxing and Juijitsu training 2 1/2 hours total p.m.
TOUGH training with my legs and knees were totally shot! Good work out though.
FRI. MAR. 12
Bench Press with Chains 8 x 3 @ 50%
Seated Cable Rows 8 x 3 @ 50% or 220 lbs.
Lying Cable Upright Rows 6 x 8 120 lbs.
(Done laying on the seated row bench)
Seated Smith Machine Behind Neck Press 6 x 8 @ 80% 185 lbs.
Dips 1 x 100
Close Grip Chins (palms facing) 1 x 100
Friday, March 5, 2010
HEAVY!!
THURS. MAR. 4TH
JUIJITSU 1 hr. class
(Helped teach the kids class and a special demo class earlier for the kids my girlfriend works with too.)
FRI. MAR. 5TH
TRAP BAR Deadlifts 225, 315, 375 x 3
Alternated with....
Sledgehammer Strikes to the big tire 3 x 3
(This was my favourite part of the work out! Fun stuff hitting the tire YAAAH!)
Tire Flips 3 x 3 650 lbs. (450 tire with 200 lbs. of plates in the rim.)
Alternating with.....
Bottom Position Bench Press in the power rack:
260, 280, 290 x 3
(Couldn't get in my groove atall with the benching. Think I'll call them b!+*# presses instead. Cool combo though with the tire flip. The original program I'm working off of used a TACKLER machine but since who has one of those? This is what I used as a substitute.)
Log Lift: 175, 185, 195 X 3 HEAVY!!
Pretty tough one. Just HEAVY but fun!
JUIJITSU 1 hr. class
(Helped teach the kids class and a special demo class earlier for the kids my girlfriend works with too.)
FRI. MAR. 5TH
TRAP BAR Deadlifts 225, 315, 375 x 3
Alternated with....
Sledgehammer Strikes to the big tire 3 x 3
(This was my favourite part of the work out! Fun stuff hitting the tire YAAAH!)
Tire Flips 3 x 3 650 lbs. (450 tire with 200 lbs. of plates in the rim.)
Alternating with.....
Bottom Position Bench Press in the power rack:
260, 280, 290 x 3
(Couldn't get in my groove atall with the benching. Think I'll call them b!+*# presses instead. Cool combo though with the tire flip. The original program I'm working off of used a TACKLER machine but since who has one of those? This is what I used as a substitute.)
Log Lift: 175, 185, 195 X 3 HEAVY!!
Pretty tough one. Just HEAVY but fun!
Wednesday, March 3, 2010
CHAIN REACTION
Starting my Adaptation phase for the main training cycle 15 weeks total:
Mon. Mar. 1st
Clean & Press 175, 185, 205 x 3
Alternated with...
Medicine Ball Slam plyometrics 3 x 3 12 lbs. ball
(Happy with this one because I was planning on 195 lbs. but got 205. Bonus! I use the smith machine instead of olympic bar because of my bad right wrist.)
Deadlifts: 225, 315, 395 lbs. x 3
(Fealt good. The 395 was heavy but went up smoothly.)
Assistance work:
2 Handed Kettlebell Swings 88, 72, 53, 45, 35 lbs. til Failure
Standing Side to Side Kettlebell Twist 88, 72, 53, 45, 35 lbs. til Failure
Glute - Ham Raises
Stability Ball Roll outs
Standing Cable Crunch (stack 150 lbs.)
Stability Ball Crunch holding 25 lbs. dumbbells pressed out overhead.
Cable Side Bends (stack 150 lbs.)
Stability Ball Leg Raises
(Each exercise done til failure 1 set )
(Was dreading this one with sore knees and ankle and a sprained finger I think. Hurts to bend or grip with it.)
TUES. MAR. 2ND JUIJITSU and Kickboxing about 1 hr. each.
WED. MAR. 3RD
Bottom Position Squats with chains (1 pair) 345, 375, 395 lbs. + chains x 3
Alternated with...
Medicine Ball Slam plyometrics 3 x 3 12 lbs. ball
(HEAVY and awkward with the chains coming up. But really really good. Max effort with chains
http://www.youtube.com/watch?v=UaYHRx9-v2M
Push Press 215, 225, 235 x 3
(Push Press sucked. I couldn't get anything from the legs as my ankle crunched every time I did the dip down and knee was STIFF. More like push jerks. MEH!)
Kettlebell 1 Arm High Pulls: 53, 72, 88 lbs. x 3 each
HAMMER STRENGTH style Chest ISO Lateral Inclines 60's, 70's 75's lbs. x 3
1 Arm Seated Low HAMMER STRENGTH style Rows 180, 200, 225 lbs. x 3
2 Handed Kettlebell Swings 88, 72, 53, 45, 35 lbs. til Failure
Standing Side to Side Kettlebell Twist 88, 72, 53, 45, 35 lbs. til Failure
Glute - Ham Raises
Band Reverse Hyperextensions
Standing Purple JUMPSTRETCH average band Crunch
Stability Ball Crunch holding 30 lbs. dumbbells pressed out overhead.
Cable Side Bends (stack 150 lbs.)
Leg Raises
(Each exercise done til failure 1 set )
Mon. Mar. 1st
Clean & Press 175, 185, 205 x 3
Alternated with...
Medicine Ball Slam plyometrics 3 x 3 12 lbs. ball
(Happy with this one because I was planning on 195 lbs. but got 205. Bonus! I use the smith machine instead of olympic bar because of my bad right wrist.)
Deadlifts: 225, 315, 395 lbs. x 3
(Fealt good. The 395 was heavy but went up smoothly.)
Assistance work:
2 Handed Kettlebell Swings 88, 72, 53, 45, 35 lbs. til Failure
Standing Side to Side Kettlebell Twist 88, 72, 53, 45, 35 lbs. til Failure
Glute - Ham Raises
Stability Ball Roll outs
Standing Cable Crunch (stack 150 lbs.)
Stability Ball Crunch holding 25 lbs. dumbbells pressed out overhead.
Cable Side Bends (stack 150 lbs.)
Stability Ball Leg Raises
(Each exercise done til failure 1 set )
(Was dreading this one with sore knees and ankle and a sprained finger I think. Hurts to bend or grip with it.)
TUES. MAR. 2ND JUIJITSU and Kickboxing about 1 hr. each.
WED. MAR. 3RD
Bottom Position Squats with chains (1 pair) 345, 375, 395 lbs. + chains x 3
Alternated with...
Medicine Ball Slam plyometrics 3 x 3 12 lbs. ball
(HEAVY and awkward with the chains coming up. But really really good. Max effort with chains
http://www.youtube.com/watch?v=UaYHRx9-v2M
Push Press 215, 225, 235 x 3
(Push Press sucked. I couldn't get anything from the legs as my ankle crunched every time I did the dip down and knee was STIFF. More like push jerks. MEH!)
Kettlebell 1 Arm High Pulls: 53, 72, 88 lbs. x 3 each
HAMMER STRENGTH style Chest ISO Lateral Inclines 60's, 70's 75's lbs. x 3
1 Arm Seated Low HAMMER STRENGTH style Rows 180, 200, 225 lbs. x 3
2 Handed Kettlebell Swings 88, 72, 53, 45, 35 lbs. til Failure
Standing Side to Side Kettlebell Twist 88, 72, 53, 45, 35 lbs. til Failure
Glute - Ham Raises
Band Reverse Hyperextensions
Standing Purple JUMPSTRETCH average band Crunch
Stability Ball Crunch holding 30 lbs. dumbbells pressed out overhead.
Cable Side Bends (stack 150 lbs.)
Leg Raises
(Each exercise done til failure 1 set )
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