Computer issues lately have prevented me from posting in the last couple weeks....
Wed. June 2nd
Military Press 6 x 2 75% 180 lbs.
Close Grip Bench:
135, 145, 155, 185, 205, 225, 235, 255 x 3
Plate Rows 4 x 6 160 lbs.
1 Arm Kettlebell Hi Pulls 35, 55, 80 lbs.
Bands Lying Upright Rows
Standing Log Bar Chest Press 90, 100, 115 lbs.
10, 8, 6 each
Bands Pressdowns
Hammer Curls 140 lbs.
4 x 12 each
THUR. JUNE 3RD JUIJITSU
FRI. JUNE 4TH
Squats with new Free Spotter www.shermworks.com
12 x 2 265 with chains.
Then 275, 295, 315, 335, 355, 365 x 2
(A few misses/dumps getting used to the Spotter control bar.)
1 Arm Kettlebell Clean & Press 6 x 2 75 lbs.
Keg Carry 4x 175 lbs.
Rolling Thunder 1 Arm Deadlift 4 x 6 190 lbs. left handed.
Sledgehammer Strikes 60 reps each side.
Reverse Hyperextensions 6 x 10 260 lbs.
SAT. JUNE 5TH
Speed Bench Press with chains 60% 195 lbs. 8 x 3
Incline Press 135, 145, 155, 185, 205, 225, 235, 245, 255, 275 x 3
Floor Press 4 x 6 265 lbs. (85%)
Rear Laterals 4 x 10 70's lbs.
Lock outs 135, 145, 155, 185, 205, 225, 235, 245, 255, 275, 295, 325 x 3
(I used the FREE SPOTTER again for the Benching and Floor Press and this works GREAT! Good work out.)
Armwrestling practice in the a.m.
MON. JUNE 7TH
Military Press 185, 195, 205 x 2
1 Arm Clean & Press 50, 60, 70, 80, 85, 90 x 2
Log Cleans 135, 145, 155, 185, 205 x 1
Rolling Thunder 1 Arm Deadlift 3 x 3 200 lbs. left hand/125 lbs. Right handed.
TUES. JUNE 8TH and THUR. JUNE 10TH JUIJITSU
SAT. JUNE 12TH CPF National meet www.metalmilitia.ca
Sunday, June 13, 2010
Tuesday, June 1, 2010
MON. MAY 31
Farmers Walk 4x @ 85% or 170 lbs. each hand.
(Did these first this time since they are more demanding and still an explosive movement.)
Speed Deadlifts with purple AVERAGE JUMPSTRETCH band looped over the bar 8 x 2 @ 60% or 255 lbs.
(30 - 40 seconds inbetween sets.)
Standing Ab Crunch with AVERAGE JUMPSTRETCH band 1 x 50
Log Cleans 135, 155, 185 lbs. x 3
Standing Ab Crunch with AVERAGE JUMPSTRETCH band 1 x 50
(Threw in an extra set here to be more balanced front to back.)
Good Mornings 4 x 8 255 lbs. (85%)
Reverse Hyperextensions 350, 300, 250, 200 til failure each weight.
Farmers Walk 4x @ 85% or 170 lbs. each hand.
(Did these first this time since they are more demanding and still an explosive movement.)
Speed Deadlifts with purple AVERAGE JUMPSTRETCH band looped over the bar 8 x 2 @ 60% or 255 lbs.
(30 - 40 seconds inbetween sets.)
Standing Ab Crunch with AVERAGE JUMPSTRETCH band 1 x 50
Log Cleans 135, 155, 185 lbs. x 3
Standing Ab Crunch with AVERAGE JUMPSTRETCH band 1 x 50
(Threw in an extra set here to be more balanced front to back.)
Good Mornings 4 x 8 255 lbs. (85%)
Reverse Hyperextensions 350, 300, 250, 200 til failure each weight.
Sunday, May 30, 2010
BIG BENCH DAY
THURS. MAY 29TH JUIJITSU
FRI. MAY 28TH
At PHOENIX FITNESS Stoney Creek
(Really great new gym. Trained quicker than normal because shorter on time today.)
Speed Squats with chains: 2 x 12 215 lbs. 50%
Dumbbell Farmers Walk 3x with 130's lbs.
1 Arm Kettlebell Clean & Press 2 x 6 53 lbs. each
Back Extensions with weight 6 x 10 140 lbs.
Landmine Twists 6 x 10 70 lbs. each direction.
http://www.bodybuilding.com/fun/mm6.htm
ROLLING THUNDER 2" thick handle 1 Arm Deadlifts 4 x 8
175 lbs. Left hand
100 lbs. Right hand
SAT. MAY 30TH
Armwrestling practice a.m.
p.m.
Floor Press with chains 8 x 2 195 lbs. 60%
Floor Press without chains 4 x 8 255 lbs. 80%
Bench Press Lockouts: 225, 245, 275, 295, 315 x 5
Incline Press in the power rack: 135, 225, 235, 245, 255, 265 lbs. x 5
Dumbbell Rear Laterals 3 x 10 70's lbs.
(Good day. Did this around 10 p.m. in the Gaaaaarrrrr - Raaaaaage gym. No way I could've done it in the 100 + degree heat!)
FRI. MAY 28TH
At PHOENIX FITNESS Stoney Creek
(Really great new gym. Trained quicker than normal because shorter on time today.)
Speed Squats with chains: 2 x 12 215 lbs. 50%
Dumbbell Farmers Walk 3x with 130's lbs.
1 Arm Kettlebell Clean & Press 2 x 6 53 lbs. each
Back Extensions with weight 6 x 10 140 lbs.
Landmine Twists 6 x 10 70 lbs. each direction.
http://www.bodybuilding.com/fun/mm6.htm
ROLLING THUNDER 2" thick handle 1 Arm Deadlifts 4 x 8
175 lbs. Left hand
100 lbs. Right hand
SAT. MAY 30TH
Armwrestling practice a.m.
p.m.
Floor Press with chains 8 x 2 195 lbs. 60%
Floor Press without chains 4 x 8 255 lbs. 80%
Bench Press Lockouts: 225, 245, 275, 295, 315 x 5
Incline Press in the power rack: 135, 225, 235, 245, 255, 265 lbs. x 5
Dumbbell Rear Laterals 3 x 10 70's lbs.
(Good day. Did this around 10 p.m. in the Gaaaaarrrrr - Raaaaaage gym. No way I could've done it in the 100 + degree heat!)
Thursday, May 27, 2010
UPPER BODY
WED. MAY 26TH
UPPER BODY
Bottom Position Close Grip Bench Press in the power rack:
135, 155, 185, 205, 235 lbs. x 5
Military Press 1 x 12 (70%) 170 lbs.
Dumbbell Hammer Curls 4 x 8 - 12 120 lbs.
1 Arm Tricep Pressdowns 4 x 8 - 12 120 lbs.
Lying Cable Upright Row 1 x 10, 8, 6 (100, 120, 140 lbs.)
1 Arm Kettlebell High Pulls 1 x 10, 8, 6 (32, 53, 72 lbs.)
Standing Chest Press 1 x 10, 8, 6 (90, 100, 110 lbs.)
Plate Rows to simulate stone lifting in the garage gym at home.
160 lbs. stack 3 x 6
UPPER BODY
Bottom Position Close Grip Bench Press in the power rack:
135, 155, 185, 205, 235 lbs. x 5
Military Press 1 x 12 (70%) 170 lbs.
Dumbbell Hammer Curls 4 x 8 - 12 120 lbs.
1 Arm Tricep Pressdowns 4 x 8 - 12 120 lbs.
Lying Cable Upright Row 1 x 10, 8, 6 (100, 120, 140 lbs.)
1 Arm Kettlebell High Pulls 1 x 10, 8, 6 (32, 53, 72 lbs.)
Standing Chest Press 1 x 10, 8, 6 (90, 100, 110 lbs.)
Plate Rows to simulate stone lifting in the garage gym at home.
160 lbs. stack 3 x 6
Tuesday, May 25, 2010
SAT. MAY 22ND
Armwrestling practice a.m.
Log Bar Shoulder Press: 135, 145, 155, 185, **205 lbs.** x 1
(New Best! But I would've liked it to be more convincing a lift.)
Log Bar Incline Press: 255 x 3 x 3
Log Bar Bottom Position Bench Press 3 x 3 @ 60% 185 lbs.
Log Bar Bottom Position Close Grip Bench Press 3 x 3 @ 60% 165 lbs.
Olympic bar Bottom Position Bench Press 3 x 3 @ 60% 195 lbs.
Olympic bar Bottom Position Close Grip Bench Press 3 x 3 @ 60% 165 lbs.
(Speed work. 30 - 40 seconds inbetween sets. Just used bar weight only and no chains. Lifted it as hard and fast as I could and lowered it slow and controlled.)
Log Bar Shoulder Press: 135, 145, 155, 185, **205 lbs.** x 1
(New Best! But I would've liked it to be more convincing a lift.)
Pinch Grip Chins
Close Grip Chins
Rope Body Row Pull ups
(Each for max reps with no added weight.)
Barbell Standing Chest Press 4 x 10 105 lbs.
MON. MAY 24TH
Speed Deadlifts with purple AVERAGE JUMPSTRETCH band looped over the bar 8 x 2 @ 55% or 225 lbs.
(30 - 40 seconds inbetween sets.)
Farmers Walk 4x @ 80% or 160 lbs. each hand.
Standing Ab Crunch with AVERAGE JUMPSTRETCH band 1 x 50
Log Cleans 135, 155, 175 lbs. x 5
Good Mornings 4 x 8 245 lbs. (80%)
Reverse Hyperextensions 350, 300, 250, 225, 200 til failure each weight.
Done at 11:30 pm in the GAAAAARRRR - RAAAAAGE and still warm and humid at that hour.
TUES. MAY 25TH
JUIJITSU 90 min. class and assisted with the kids class earlier.
Armwrestling practice a.m.
Log Bar Shoulder Press: 135, 145, 155, 185, **205 lbs.** x 1
(New Best! But I would've liked it to be more convincing a lift.)
Log Bar Incline Press: 255 x 3 x 3
Log Bar Bottom Position Bench Press 3 x 3 @ 60% 185 lbs.
Log Bar Bottom Position Close Grip Bench Press 3 x 3 @ 60% 165 lbs.
Olympic bar Bottom Position Bench Press 3 x 3 @ 60% 195 lbs.
Olympic bar Bottom Position Close Grip Bench Press 3 x 3 @ 60% 165 lbs.
(Speed work. 30 - 40 seconds inbetween sets. Just used bar weight only and no chains. Lifted it as hard and fast as I could and lowered it slow and controlled.)
Log Bar Shoulder Press: 135, 145, 155, 185, **205 lbs.** x 1
(New Best! But I would've liked it to be more convincing a lift.)
Pinch Grip Chins
Close Grip Chins
Rope Body Row Pull ups
(Each for max reps with no added weight.)
Barbell Standing Chest Press 4 x 10 105 lbs.
MON. MAY 24TH
Speed Deadlifts with purple AVERAGE JUMPSTRETCH band looped over the bar 8 x 2 @ 55% or 225 lbs.
(30 - 40 seconds inbetween sets.)
Farmers Walk 4x @ 80% or 160 lbs. each hand.
Standing Ab Crunch with AVERAGE JUMPSTRETCH band 1 x 50
Log Cleans 135, 155, 175 lbs. x 5
Good Mornings 4 x 8 245 lbs. (80%)
Reverse Hyperextensions 350, 300, 250, 225, 200 til failure each weight.
Done at 11:30 pm in the GAAAAARRRR - RAAAAAGE and still warm and humid at that hour.
TUES. MAY 25TH
JUIJITSU 90 min. class and assisted with the kids class earlier.
Saturday, May 22, 2010
NEW SQUAT RECORD
THUR. MAY 20TH
JUIJITSU 90 min. class
MMA style Sparring & Grappling and technique training. BIG CLASS!
Helped with the kids class too.
FRI. MAY 21ST
(Fealt like hell today. Stiff and sore and dreading the Squat and Deadlifts coming up. Did a lot of stretching and massage recovery with some MOTRIN Ibuprofin. Had a coffee and decided to just get it done.)
Deadlifts
135, 225 lbs. x 5
3 x 3 (90%) or 375 lbs.
(Went up smoothly and I might have been able to do 10 more lbs. if I'd went for that instead. Surprised at how well it went.)
Bottom Position Squat in the power rack: 12 x 2 (55%) or 255 lbs.
(30 sec. inbetween 2's. Dynamic Speed work with Green STRONG bands. http://www.flexcart.com/members/eliteft ... PD&pid=248 )
(These SUCK! I am always surprised to finish it. )
then...
315, 335, 395 lbs., **435 lbs.** x 1
(After this dynamic stuff stretch reflex I did 1's with 315, 335, 395 with was awesome I just stood up with the 395 like a robot. So I went for a new max and got 435 LBS. THIS IS A 20 LBS. PR FOR ME. HUGE!)
Dumbbell Shrugs 2 x 6 150's
Keg Carries 4x around the garage back n forth 175 lbs.
(Fealt really good. Nice finisher.)
It's funny when you feel like this and are convinced that it's going to suck but turns out to be an awesome work out!
JUIJITSU 90 min. class
MMA style Sparring & Grappling and technique training. BIG CLASS!
Helped with the kids class too.
FRI. MAY 21ST
(Fealt like hell today. Stiff and sore and dreading the Squat and Deadlifts coming up. Did a lot of stretching and massage recovery with some MOTRIN Ibuprofin. Had a coffee and decided to just get it done.)
Deadlifts
135, 225 lbs. x 5
3 x 3 (90%) or 375 lbs.
(Went up smoothly and I might have been able to do 10 more lbs. if I'd went for that instead. Surprised at how well it went.)
Bottom Position Squat in the power rack: 12 x 2 (55%) or 255 lbs.
(30 sec. inbetween 2's. Dynamic Speed work with Green STRONG bands. http://www.flexcart.com/members/eliteft ... PD&pid=248 )
(These SUCK! I am always surprised to finish it. )
then...
315, 335, 395 lbs., **435 lbs.** x 1
(After this dynamic stuff stretch reflex I did 1's with 315, 335, 395 with was awesome I just stood up with the 395 like a robot. So I went for a new max and got 435 LBS. THIS IS A 20 LBS. PR FOR ME. HUGE!)
Dumbbell Shrugs 2 x 6 150's
Keg Carries 4x around the garage back n forth 175 lbs.
(Fealt really good. Nice finisher.)
It's funny when you feel like this and are convinced that it's going to suck but turns out to be an awesome work out!
Thursday, May 20, 2010
NOT GOOD ENOUGH....
WED. MAY 19TH
http://www.youtube.com/watch?v=VEhbz_41IwU
Bench Press in the power rack:
135, 225, 245, 295 lbs. x 1
(Gym was dead and no one to give me a lift off or spot around so just did the 295 off the pins at the bottom position and then called it off. Still 10 lbs. more than last week. But Not! good enough and not happy about that as I wanted to try to hit a new best lift.)
Smith Machine Behind Neck Press 185 , 195, 205, 225 x 2
#235# #MISS#
(A new PR sort of....with the 225 x 2 instead of 1 rep maximum.)
Seated French Press 4 x 8 165 lbs.
EZ BAR Barbell Curl 4 x 8 200 lbs.
1 Arm Cable Lateral Raises 70
1 Arm Cable Rear Delt Raises 60
1 Arm Cable Front Raises 50
All 3 x 10 each
(At this point I called it a day and went home.)
http://www.youtube.com/watch?v=VEhbz_41IwU
Bench Press in the power rack:
135, 225, 245, 295 lbs. x 1
(Gym was dead and no one to give me a lift off or spot around so just did the 295 off the pins at the bottom position and then called it off. Still 10 lbs. more than last week. But Not! good enough and not happy about that as I wanted to try to hit a new best lift.)
Smith Machine Behind Neck Press 185 , 195, 205, 225 x 2
#235# #MISS#
(A new PR sort of....with the 225 x 2 instead of 1 rep maximum.)
Seated French Press 4 x 8 165 lbs.
EZ BAR Barbell Curl 4 x 8 200 lbs.
1 Arm Cable Lateral Raises 70
1 Arm Cable Rear Delt Raises 60
1 Arm Cable Front Raises 50
All 3 x 10 each
(At this point I called it a day and went home.)
Tuesday, May 18, 2010
IN THE GAAAAARRRRR - RAAAAAGE!!
MON. MAY 17TH
2" Thick Bar Cleans: 90, 110, 130,
# 170# lbs. #FAIL#
(Couldn't get in the groove from the beginning! Not good. My back was still bothering me and the bar was spinning off as I was cleaning it up to my chest. Technique was garbage. )
Bottom Position Squat in the power rack:
225, 315 x 5
375 lbs. x 3 x 3
Plate Rows with weight plates loaded on a pin to mimic an Atlas Stone. 3 x 3 160 lbs.
Barbell Good Mornings 3 x 3 295 lbs.
Band Standing Ab Crunch 2 x max reps.
2" Thick Bar Cleans: 90, 110, 130,
# 170# lbs. #FAIL#
(Couldn't get in the groove from the beginning! Not good. My back was still bothering me and the bar was spinning off as I was cleaning it up to my chest. Technique was garbage. )
Bottom Position Squat in the power rack:
225, 315 x 5
375 lbs. x 3 x 3
Plate Rows with weight plates loaded on a pin to mimic an Atlas Stone. 3 x 3 160 lbs.
Barbell Good Mornings 3 x 3 295 lbs.
Band Standing Ab Crunch 2 x max reps.
Sunday, May 16, 2010
SAT. MAY 15TH
Armwrestling Practice in the a.m.
P.M.
Log Bar Incline Press: 135, 145, 155, 185, 205, **245** x 3
(Got more than expected here. Fealt really good.)
Log Bar Bottom Position Bench Press 3 x 3 @ 60% 185 lbs.
Log Bar Bottom Position Close Grip Bench Press 3 x 3 @ 60% 165 lbs.
Olympic bar Bottom Position Bench Press 3 x 3 @ 60% 195 lbs.
Olympic bar Bottom Position Close Grip Bench Press 3 x 3 @ 60% 165 lbs.
(Speed work. 30 - 40 seconds inbetween sets. Just used bar weight only and no chains. Lifted it as hard and fast as I could and lowered it slow and controlled.)
Log Bar Shoulder Press: 135, 145, 155, 175 lbs. x 3
(Got the weight I wanted here. Was hoping for a repeat of the good result on the Inclines. But one probably effected the other. Again, next week is when it counts!)
Wide Grip Chins
Close Grip Chins
Rope Body Row Pull ups
(Each for max reps with no added weight.)
Barbell Standing Chest Press 4 x 10 90 lbs.
Armwrestling Practice in the a.m.
P.M.
Log Bar Incline Press: 135, 145, 155, 185, 205, **245** x 3
(Got more than expected here. Fealt really good.)
Log Bar Bottom Position Bench Press 3 x 3 @ 60% 185 lbs.
Log Bar Bottom Position Close Grip Bench Press 3 x 3 @ 60% 165 lbs.
Olympic bar Bottom Position Bench Press 3 x 3 @ 60% 195 lbs.
Olympic bar Bottom Position Close Grip Bench Press 3 x 3 @ 60% 165 lbs.
(Speed work. 30 - 40 seconds inbetween sets. Just used bar weight only and no chains. Lifted it as hard and fast as I could and lowered it slow and controlled.)
Log Bar Shoulder Press: 135, 145, 155, 175 lbs. x 3
(Got the weight I wanted here. Was hoping for a repeat of the good result on the Inclines. But one probably effected the other. Again, next week is when it counts!)
Wide Grip Chins
Close Grip Chins
Rope Body Row Pull ups
(Each for max reps with no added weight.)
Barbell Standing Chest Press 4 x 10 90 lbs.
Friday, May 14, 2010
THURS. MAY 13TH JUIJITSU
FRI. MAY 14TH
At www.phoenixancaster.com
:dl Deadlifts 4 x 6 (85%) or 355 lbs. :dl
:squat Bottom Position Squat in the power rack: 12 x 2 (55%) or 225 lbs.
(30 sec. inbetween 2's. Dynamic Speed work with Green STRONG bands. http://www.flexcart.com/members/elitefts/default.asp?cid=138&m=PD&pid=248 )
then...
225, 315, 335, 365, 385 lbs. x 3
(Did more than expected with the 385 although it was a pretty ugly 3 reps. Almost blacked out! Happy with that though since the Squats with the bands first were killers and I didn't know if I could get through it. But when I did the sets without bands the bar shot right up! ) :squat
Shrugs Behind the Back 2 x 6 (70%) 410 lbs.
Tried to do Farmers Walk at home with 200 lbs. a side. But after one really short walk I didn't have anything left. Did 3 pick ups which were ok but my back and hips were too tight to do anything. That's ok. I was surprised to deadlift the 200's after all the Squats and Deadlifts earlier in Ancaster.
Have to do them first next time when I'm fresh.
FRI. MAY 14TH
At www.phoenixancaster.com
:dl Deadlifts 4 x 6 (85%) or 355 lbs. :dl
:squat Bottom Position Squat in the power rack: 12 x 2 (55%) or 225 lbs.
(30 sec. inbetween 2's. Dynamic Speed work with Green STRONG bands. http://www.flexcart.com/members/elitefts/default.asp?cid=138&m=PD&pid=248 )
then...
225, 315, 335, 365, 385 lbs. x 3
(Did more than expected with the 385 although it was a pretty ugly 3 reps. Almost blacked out! Happy with that though since the Squats with the bands first were killers and I didn't know if I could get through it. But when I did the sets without bands the bar shot right up! ) :squat
Shrugs Behind the Back 2 x 6 (70%) 410 lbs.
Tried to do Farmers Walk at home with 200 lbs. a side. But after one really short walk I didn't have anything left. Did 3 pick ups which were ok but my back and hips were too tight to do anything. That's ok. I was surprised to deadlift the 200's after all the Squats and Deadlifts earlier in Ancaster.
Have to do them first next time when I'm fresh.
Thursday, May 13, 2010
TUES. MAY 11 JUIJITSU
(Back at it after a week break. Feeling good again.)
WED. MAY 12
Bench Press in the power rack:
135, 225, 245, 285 lbs. x 3
(Don't think I locked out the 285. Foot slid and came up too on the 3rd rep.
Next week is when it counts though, pyramiding up 1's.)
Log Bar Bent Rows 4 x 10 185 lbs. (85%)
Smith Machine Behind Neck Press 2 x 6 185 lbs. (75%)
Seated French Press 4 x 12 155 lbs.
EZ BAR Barbell Curl 4 x 8 - 12 200 lbs.
Lateral Raises 70's
Rear Delt Raises 60's
Front Dumbbell Raises 40's
All 3 x 15
Everything feeling good again.
(Back at it after a week break. Feeling good again.)
WED. MAY 12
Bench Press in the power rack:
135, 225, 245, 285 lbs. x 3
(Don't think I locked out the 285. Foot slid and came up too on the 3rd rep.
Next week is when it counts though, pyramiding up 1's.)
Log Bar Bent Rows 4 x 10 185 lbs. (85%)
Smith Machine Behind Neck Press 2 x 6 185 lbs. (75%)
Seated French Press 4 x 12 155 lbs.
EZ BAR Barbell Curl 4 x 8 - 12 200 lbs.
Lateral Raises 70's
Rear Delt Raises 60's
Front Dumbbell Raises 40's
All 3 x 15
Everything feeling good again.
Monday, May 10, 2010
GETTIN' KINDA HEAVY
MON. MAY 10TH
In the GAAAARRRR - RAAAAAAGE.....
2" Thick Bar Cleans: 90, 110, 120, 130, 150 lbs. x 3
http://www.youtube.com/watch?v=8fvWdk4bzho
(I like this lift. But not as a repetitions exercise. I think it feels best doing it for single reps either adding weight each time or with a break inbetween lifts like 10 x 1 with 1 - 2 minutes between. Found I lost my explosive drive after the first 1 or 2.)
Bottom Position Squat in the power rack 4 x 8 355 lbs.
(I got this weight the other day on the weekend so this fealt good once I got set right under the bar.)
Plate Rows with weight plates loaded on a pin to mimic an Atlas Stone. 4 x 6 150 lbs.
Barbell Good Mornings 4 x 6 255 lbs.
Hanging From Chin up Bar stetching my upper and lower back (taking the stress off my spine hanging.) and working my grip strength holding on as long as you can.
In the GAAAARRRR - RAAAAAAGE.....
2" Thick Bar Cleans: 90, 110, 120, 130, 150 lbs. x 3
http://www.youtube.com/watch?v=8fvWdk4bzho
(I like this lift. But not as a repetitions exercise. I think it feels best doing it for single reps either adding weight each time or with a break inbetween lifts like 10 x 1 with 1 - 2 minutes between. Found I lost my explosive drive after the first 1 or 2.)
Bottom Position Squat in the power rack 4 x 8 355 lbs.
(I got this weight the other day on the weekend so this fealt good once I got set right under the bar.)
Plate Rows with weight plates loaded on a pin to mimic an Atlas Stone. 4 x 6 150 lbs.
Barbell Good Mornings 4 x 6 255 lbs.
Hanging From Chin up Bar stetching my upper and lower back (taking the stress off my spine hanging.) and working my grip strength holding on as long as you can.
Sunday, May 9, 2010
WEEKEND AWAY
FRI. MAY 7TH
(Done at the local Y visiting home for the weekend.)
Deadlifts 4 x 8 (80%) or 335 lbs.
Bottom Position Squat in the power rack: 12 x 2 (50%) or 205 lbs.
(30 sec. inbetween 2's. Dynamic Speed work)
then...
225, 315, 355 lbs. x 5
Smith Machine Lunges 4 x 22 (60%) 185 lbs.
Shrugs Behind the Back 2 x 6 (70%) 410 lbs.
(O.K. just mechanical workman like. Did all the sets/reps but not too exciting.)
SAT. MAY 8TH
(Done at the local Y visiting home for the weekend.)
Bottom Position Bench Press in the power rack:
135, 225, 235, 245, 265, 275 lbs. x 5
Bent Rows 4 x 6 - 10 (10) 365lbs. (85%)
Smith Machine Behind Neck Press 2 x 6 165 lbs. (70%)
(Knees were tender so I did these instead of Front Presses in the power rack.)
Seated French Press 4 x 8 - 12 145 lbs.
EZ BAR Barbell Curl 4 x 12 190 lbs.
Lateral Raises 70's
Rear Delt Raises 60's
Front Dumbbell Raises 40's
All 3 x 10
(Baby finger was killing me on right hand thru this.)
(Done at the local Y visiting home for the weekend.)
Deadlifts 4 x 8 (80%) or 335 lbs.
Bottom Position Squat in the power rack: 12 x 2 (50%) or 205 lbs.
(30 sec. inbetween 2's. Dynamic Speed work)
then...
225, 315, 355 lbs. x 5
Smith Machine Lunges 4 x 22 (60%) 185 lbs.
Shrugs Behind the Back 2 x 6 (70%) 410 lbs.
(O.K. just mechanical workman like. Did all the sets/reps but not too exciting.)
SAT. MAY 8TH
(Done at the local Y visiting home for the weekend.)
Bottom Position Bench Press in the power rack:
135, 225, 235, 245, 265, 275 lbs. x 5
Bent Rows 4 x 6 - 10 (10) 365lbs. (85%)
Smith Machine Behind Neck Press 2 x 6 165 lbs. (70%)
(Knees were tender so I did these instead of Front Presses in the power rack.)
Seated French Press 4 x 8 - 12 145 lbs.
EZ BAR Barbell Curl 4 x 12 190 lbs.
Lateral Raises 70's
Rear Delt Raises 60's
Front Dumbbell Raises 40's
All 3 x 10
(Baby finger was killing me on right hand thru this.)
Thursday, May 6, 2010
PRESSING NEWS...
WED. MAY 5TH
Log Bar Shoulder Press: 135, 145, 155, 165 lbs. x 5
Log Bar Incline Press: 135, 145, 155, 185, 205, **225** x 5
**(Got more than I expected with the 225 lbs.)**
Log Bar Bottom Position Bench Press 3 x 3 @ 60% 185 lbs.
Log Bar Bottom Position Close Grip Bench Press 3 x 3 @ 60% 165 lbs.
Olympic bar Bottom Position Bench Press 3 x 3 @ 60% 195 lbs.
Olympic bar Bottom Position Close Grip Bench Press 3 x 3 @ 60% 165 lbs.
(Speed work. 30 - 40 seconds inbetween sets. Just used bar weight only and no chains. Lifted it as hard and fast as I could and lowered it slow and controlled.)
Log Bar Standing Chest Press 4 x 10 90 lbs.
Good work out. Fun one.
Log Bar Shoulder Press: 135, 145, 155, 165 lbs. x 5
Log Bar Incline Press: 135, 145, 155, 185, 205, **225** x 5
**(Got more than I expected with the 225 lbs.)**
Log Bar Bottom Position Bench Press 3 x 3 @ 60% 185 lbs.
Log Bar Bottom Position Close Grip Bench Press 3 x 3 @ 60% 165 lbs.
Olympic bar Bottom Position Bench Press 3 x 3 @ 60% 195 lbs.
Olympic bar Bottom Position Close Grip Bench Press 3 x 3 @ 60% 165 lbs.
(Speed work. 30 - 40 seconds inbetween sets. Just used bar weight only and no chains. Lifted it as hard and fast as I could and lowered it slow and controlled.)
Log Bar Standing Chest Press 4 x 10 90 lbs.
Good work out. Fun one.
Tuesday, May 4, 2010
MON. MAY 3RD
2" Thick Bar Cleans: 110, 120, 130, 140 lbs. x 5
http://www.youtube.com/watch?v=8fvWdk4bzho
(Just worked on the Clean portion as that's the hardest part for me.)
Plate Rows with weight plates loaded on a pin to mimic an Atlas Stone. 4 x 8 140 lbs. (80%)
Bottom Position Squat in the power rack 4 x 8 335 lbs. (80%)
(Fealt heavy at this point after the Cleans and Plate Rows. But I thought these 2 would be more demanding to do than Squats. So I did them first.)
Barbell Good Mornings 4 x 8 245 lbs. (80%)
2" Thick Bar Cleans: 110, 120, 130, 140 lbs. x 5
http://www.youtube.com/watch?v=8fvWdk4bzho
(Just worked on the Clean portion as that's the hardest part for me.)
Plate Rows with weight plates loaded on a pin to mimic an Atlas Stone. 4 x 8 140 lbs. (80%)
Bottom Position Squat in the power rack 4 x 8 335 lbs. (80%)
(Fealt heavy at this point after the Cleans and Plate Rows. But I thought these 2 would be more demanding to do than Squats. So I did them first.)
Barbell Good Mornings 4 x 8 245 lbs. (80%)
Sunday, May 2, 2010
OUCH!
THUR. APR. 29TH JUIJITSU (grappling as well as helping out with the kids classes earlier. Was REALLY hurting with my knees and ankles. Mobility was really bad because of the knee and ankle.)
FRI. APR. 30TH
I did legs today.
Heavy Tire Flip "Medley" adding plates into the tire until I couldn't lift it upright. Like pyramiding weight.
Combined with the 450 lbs. tire and plate weight inside the whole weight was about 900 lbs.
Would be interesting to see how that works with just a heavy tire.
I know treads grip on a tire is a MAJOR factor though on how it is to flip.
Zercher Squats getting a new 1RM on that. Last time I max'ed out on these I did 365 a couple years ago. I got 410 lbs. today!
http://www.youtube.com/watch?v=g_4trHTIWEc
Worked up to a 205 lbs. Clean & Press at the gym. Was disapointed with that as a missed 225 that would've been a new PR too. :crap Shoulder was bugging me too after these.
Sitting down here a lot after this one because walking is kinda hard.
SAT. MAY 1ST
Armwrestling practice about an hour.
JUIJITSU 90 min. class.
(Arm and shoulder were really smashed after armwrestling too and just generally fealt wrecked and the rain didn't help either with joint pain. :oops: Just having a rest day here as I type on Sunday. A.R.T. and chiropractor Monday to see if he can bolt me back together. Lighter week next week and will be taking a break from the mats next week and heal. Although I'm really pleased with my progress so far in this training cycle. :D )
FRI. APR. 30TH
I did legs today.
Heavy Tire Flip "Medley" adding plates into the tire until I couldn't lift it upright. Like pyramiding weight.
Combined with the 450 lbs. tire and plate weight inside the whole weight was about 900 lbs.
Would be interesting to see how that works with just a heavy tire.
I know treads grip on a tire is a MAJOR factor though on how it is to flip.
Zercher Squats getting a new 1RM on that. Last time I max'ed out on these I did 365 a couple years ago. I got 410 lbs. today!
http://www.youtube.com/watch?v=g_4trHTIWEc
Worked up to a 205 lbs. Clean & Press at the gym. Was disapointed with that as a missed 225 that would've been a new PR too. :crap Shoulder was bugging me too after these.
Sitting down here a lot after this one because walking is kinda hard.
SAT. MAY 1ST
Armwrestling practice about an hour.
JUIJITSU 90 min. class.
(Arm and shoulder were really smashed after armwrestling too and just generally fealt wrecked and the rain didn't help either with joint pain. :oops: Just having a rest day here as I type on Sunday. A.R.T. and chiropractor Monday to see if he can bolt me back together. Lighter week next week and will be taking a break from the mats next week and heal. Although I'm really pleased with my progress so far in this training cycle. :D )
Thursday, April 29, 2010
NEW RECORD!
WED. APR. 28TH
1 Arm Clean & Press: 50, 60, 70, 80, *100lbs.* x 1 *New PR* :D
Standing Military Press in the power rack: 135, 145, 155, 185 x 1
##250 lbs. MISS!## (new maximum attempt.)
(Went back down to 230 lbs. )
Close Grip Chins with weight around my waist 1 x 8, 6, 4 (140, 150, 160 lbs.)
JUMPSTRETCH BANDS Push ups 1 x 8, 6, 4 (1 purple, 1 Green, 1 purple + 1 Green band together.)
JUMPSTRETCH BANDS Tricep Pressdowns 1 x 8, 6, 4
(Grabbed up higher on the band each set to increase the resistance. Wanted to try these out.)
www.jumpstretch.com
Mini bands Shoulder Side and Front Raises 1 x 60 each arm.
(Did bands instead of dumbbells for a change and different feel. More constant tension.)
1 Arm Clean & Press: 50, 60, 70, 80, *100lbs.* x 1 *New PR* :D
Standing Military Press in the power rack: 135, 145, 155, 185 x 1
##250 lbs. MISS!## (new maximum attempt.)
(Went back down to 230 lbs. )
Close Grip Chins with weight around my waist 1 x 8, 6, 4 (140, 150, 160 lbs.)
JUMPSTRETCH BANDS Push ups 1 x 8, 6, 4 (1 purple, 1 Green, 1 purple + 1 Green band together.)
JUMPSTRETCH BANDS Tricep Pressdowns 1 x 8, 6, 4
(Grabbed up higher on the band each set to increase the resistance. Wanted to try these out.)
www.jumpstretch.com
Mini bands Shoulder Side and Front Raises 1 x 60 each arm.
(Did bands instead of dumbbells for a change and different feel. More constant tension.)
Sunday, April 25, 2010
THURS. APR. 22ND JUIJITSU 90 min.
(Sparring and Grappling)
FRI. APR. 23RD
1 Arm Dumbbell Clean & Press:
50, 60, 70, 80, 90 lbs. x 3
Standing Barbell Chest Press:
45, 55, 65, 95, 115 x 3
Behind Neck Smith Machine Press:
135, 145, 155, 185, 195 x 3
(I find these are kinder to my shoulders and safer than a barbell behind the neck. A little variety too.)
ROLLING THUNDER Cable Curl 1 x 10, 8, 6 (110, 120, 130lbs.)
1 Arm Tricep Cable Pressdowns 1 x 10, 8, 6 (110, 120, 130lbs.)
SAT. APR. 24TH
Speed Deadlifts w/chains:
50% 1RM 4 X 2
60% 1RM 4 X 2
(30 sec. between sets)
(Wanted to change up from the squats all the time.)
Zercher Squats 225, 245, 275, 295, 325 x 3
Tire Flip 6 Flips
(450 tire + 300 lbs. in plates inside the rim.)
(Needed better shoes with some traction as I was slipping all over forward when I'd try to push into the tire and walk it up. Failed it about 4x. Heavy as well too.
Finally just crushed some chalk on the floor and walked around in that to get some grit which worked. Not very fun!)
Sledgehammer Overhead Strikes to Tire 1 x 100
(After the tire flip sucking earlier I took my frustration out and beat the !$$ out of it with the sledgehammer swings!)
DONE!
(Sparring and Grappling)
FRI. APR. 23RD
1 Arm Dumbbell Clean & Press:
50, 60, 70, 80, 90 lbs. x 3
Standing Barbell Chest Press:
45, 55, 65, 95, 115 x 3
Behind Neck Smith Machine Press:
135, 145, 155, 185, 195 x 3
(I find these are kinder to my shoulders and safer than a barbell behind the neck. A little variety too.)
ROLLING THUNDER Cable Curl 1 x 10, 8, 6 (110, 120, 130lbs.)
1 Arm Tricep Cable Pressdowns 1 x 10, 8, 6 (110, 120, 130lbs.)
SAT. APR. 24TH
Speed Deadlifts w/chains:
50% 1RM 4 X 2
60% 1RM 4 X 2
(30 sec. between sets)
(Wanted to change up from the squats all the time.)
Zercher Squats 225, 245, 275, 295, 325 x 3
Tire Flip 6 Flips
(450 tire + 300 lbs. in plates inside the rim.)
(Needed better shoes with some traction as I was slipping all over forward when I'd try to push into the tire and walk it up. Failed it about 4x. Heavy as well too.
Finally just crushed some chalk on the floor and walked around in that to get some grit which worked. Not very fun!)
Sledgehammer Overhead Strikes to Tire 1 x 100
(After the tire flip sucking earlier I took my frustration out and beat the !$$ out of it with the sledgehammer swings!)
DONE!
Wednesday, April 21, 2010
In the GAAAARRRRR - RAAAAAGE!
SAT. APR. 17TH
Log Lift: 135, 145, 155, 175, 185 x 5
Speed Squats w/chains 50% 1RM 8 X 2
(30 sec. between sets)
Zercher Squats 225, 245, 275, 295, 315 x 5
Reverse Hyperextensions:
5 x 5 350 lbs.
3 x 20 225 lbs.
Sledgehammer Strikes to Tire 1 x 100 each side.
MON. APR. 19TH
1 Arm Dumbbell Clean & Press:
50, 60, 70, 80, 90 lbs. x 3
(Personal best of sorts as 90 lbs. used to be my 1 repetition max.)
Standing Log Bar Chest Press:
45, 55, 65, 95, 115 x 3
(Cool exercise. I like it and this will help with any pushing/punching power.)
Standing Military Press:
135, 145, 155, 185, 225 x 3
EZ Curl Bar Curl 1 x 10, 8, 6 (180, 190, 200 lbs.)
Lying Barbell Tricep Extensions 1 x 10, 8, 6 (170, 180, 190 lbs.)
TUES. APR. 20TH JUIJITSU (Mostly helped teach the kids class and the white belt adults.)
WED. APR. 21ST
Speed Squats w/chains 50% 1RM 8 X 2
(30 sec. between sets)
Zercher Squats 225, 245, 275, 295, 325 x 3
(EASY!)
Barbell Good Mornings:
185, 205, 225, 245, **285 lbs.** x 3
(Another new maximum here.)
Farmers Walk bars Shrugs:
120, 130, 140, 170, 190 lbs. a side x 3
Planks 3x as long as possible.
Side to side Rotations with 45 lbs. plate. 1 x 100 each side.
(REALLY GOOD day today. Fealt really strong despite some bad joint pain lately. TIGER BALM is your friend!)
SAT. APR. 17TH
Log Lift: 135, 145, 155, 175, 185 x 5
Speed Squats w/chains 50% 1RM 8 X 2
(30 sec. between sets)
Zercher Squats 225, 245, 275, 295, 315 x 5
Reverse Hyperextensions:
5 x 5 350 lbs.
3 x 20 225 lbs.
Sledgehammer Strikes to Tire 1 x 100 each side.
MON. APR. 19TH
1 Arm Dumbbell Clean & Press:
50, 60, 70, 80, 90 lbs. x 3
(Personal best of sorts as 90 lbs. used to be my 1 repetition max.)
Standing Log Bar Chest Press:
45, 55, 65, 95, 115 x 3
(Cool exercise. I like it and this will help with any pushing/punching power.)
Standing Military Press:
135, 145, 155, 185, 225 x 3
EZ Curl Bar Curl 1 x 10, 8, 6 (180, 190, 200 lbs.)
Lying Barbell Tricep Extensions 1 x 10, 8, 6 (170, 180, 190 lbs.)
TUES. APR. 20TH JUIJITSU (Mostly helped teach the kids class and the white belt adults.)
WED. APR. 21ST
Speed Squats w/chains 50% 1RM 8 X 2
(30 sec. between sets)
Zercher Squats 225, 245, 275, 295, 325 x 3
(EASY!)
Barbell Good Mornings:
185, 205, 225, 245, **285 lbs.** x 3
(Another new maximum here.)
Farmers Walk bars Shrugs:
120, 130, 140, 170, 190 lbs. a side x 3
Planks 3x as long as possible.
Side to side Rotations with 45 lbs. plate. 1 x 100 each side.
(REALLY GOOD day today. Fealt really strong despite some bad joint pain lately. TIGER BALM is your friend!)
Friday, April 16, 2010
MON. APRIL 12
Speed Floor Press w/chains 50% 1RM 8 X 3
(30 sec. between sets)
Standing Barbell Press in the power rack
135, 145, 155, 185, 215 x 5
Smith machine Shrugs:
2, 3, 4, 5, 6 plates a side x 5
Smith machine Row (palms up)
1, 2, 3, 4 plates a side x 5
4 45 lbs. plates and 10 lbs. a side x 5
1 Arm HAMMER STRENGTH style Row:
135, 165, 180, 200, 230 lbs. x 5
Lateral Raises 3 x 10 70's lbs.
Rear Delt Raises 3 x 10 60's lbs.
Dumbbell Front Raises 3 x 10 40's lbs.
1 Arm Cable Pressdowns 1 x 12, 10, 8 (100, 110, 120 lbs.)
1 Arm Cable Curls 1 x 12, 10, 8 (100, 110, 120 lbs.)
TUES. APRIL 13TH JUIJITSU
WED. APRIL 14TH
Clean & Press 135, 145, 155, 175, 185 x 5
Stiff Legged Deadlift off smith machine:
1, 2, 3, 4 plates a side x 5
4 45 lbs. plates and 15 lbs. a side x 5
(Didn't like these.)
Speed Squats w/chains 50% 1RM 8 X 2
(30 sec. between sets)
Zercher Squats 225, 245, 275, 295, 315 x 5
Cable Pull Thru's 1 x 100 50 lbs.
THURS. APRIL 15TH JUIJITSU
FRI. APRIL 16TH
Speed Bench Press w/chains 50% 1RM 8 X 3
(30 sec. between sets)
Close Grip Bench Press:
1 x 12, 10, 8 (195, 215, 225)
Apollon Axle thick bar Curl:
1 x 12, 10, 8 (120, 130, 140)
Farmers Walk bars Shrugs:
120, 130, 140, 170, 180 lbs. a side x 5
1 Arm Dumbbell Row:
100, 120, 150, 170, 200 lbs. x 5
Seated Military Press in the power rack
135, 145, 155, 185, 215 x 5
1 Arm Side Raise
1 Arm Front Raise
1 Arm Rear Delt Raise
using Purple JUMPSTRETCH mini band
1 x 30 each and each side
(Tried something different here thanks to elitefts.com A good way to finish the shoulders.)
Speed Floor Press w/chains 50% 1RM 8 X 3
(30 sec. between sets)
Standing Barbell Press in the power rack
135, 145, 155, 185, 215 x 5
Smith machine Shrugs:
2, 3, 4, 5, 6 plates a side x 5
Smith machine Row (palms up)
1, 2, 3, 4 plates a side x 5
4 45 lbs. plates and 10 lbs. a side x 5
1 Arm HAMMER STRENGTH style Row:
135, 165, 180, 200, 230 lbs. x 5
Lateral Raises 3 x 10 70's lbs.
Rear Delt Raises 3 x 10 60's lbs.
Dumbbell Front Raises 3 x 10 40's lbs.
1 Arm Cable Pressdowns 1 x 12, 10, 8 (100, 110, 120 lbs.)
1 Arm Cable Curls 1 x 12, 10, 8 (100, 110, 120 lbs.)
TUES. APRIL 13TH JUIJITSU
WED. APRIL 14TH
Clean & Press 135, 145, 155, 175, 185 x 5
Stiff Legged Deadlift off smith machine:
1, 2, 3, 4 plates a side x 5
4 45 lbs. plates and 15 lbs. a side x 5
(Didn't like these.)
Speed Squats w/chains 50% 1RM 8 X 2
(30 sec. between sets)
Zercher Squats 225, 245, 275, 295, 315 x 5
Cable Pull Thru's 1 x 100 50 lbs.
THURS. APRIL 15TH JUIJITSU
FRI. APRIL 16TH
Speed Bench Press w/chains 50% 1RM 8 X 3
(30 sec. between sets)
Close Grip Bench Press:
1 x 12, 10, 8 (195, 215, 225)
Apollon Axle thick bar Curl:
1 x 12, 10, 8 (120, 130, 140)
Farmers Walk bars Shrugs:
120, 130, 140, 170, 180 lbs. a side x 5
1 Arm Dumbbell Row:
100, 120, 150, 170, 200 lbs. x 5
Seated Military Press in the power rack
135, 145, 155, 185, 215 x 5
1 Arm Side Raise
1 Arm Front Raise
1 Arm Rear Delt Raise
using Purple JUMPSTRETCH mini band
1 x 30 each and each side
(Tried something different here thanks to elitefts.com A good way to finish the shoulders.)
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