OCT. 13
JUIJITSU 1 hr.
Missed this next part on Monday's work out so did it here...
"Loading" training, lifting each for as many reps as I could then moving onto the next object.
Barrel (170 lbs.), Atlas Stone (125 lbs.) then Log Cleans (empty log 135 lbs.)
(170 lbs. of uneven, bulky, sloshing weight. Shit! That kicks your butt really fast and you find out how fit you are.
I can just clean it, I'll work on the press part later.
A circuit with that, stone and log as well.
No leg drive due to still recovering from Friday's work out so that was "interesting" YEAH! )
Each at different weights but different shapes and grips to lift and control making it a different challenge to lift each one.
Sunday, October 14, 2007
Wednesday, October 10, 2007
TUES. OCT. 9
JUIJITSU 1 HR.
WED. OCT. 10
Reach over on stability ball 2 x 8 each side with 25 lbs.
(Laying on a stability ball reach over your shoulder across the body with a slight twist. Got these done quick first because they look way too femanine!
Warming up for.....)
Knee Level Deadlifts 4 x 6 455 lbs.
(I did the same way again with the plates farther out and 10 lbs. heavier. Different balance point all together with the plates farther to the ends. Very slow squeeze the bar off the pins and up to lock out. Pulling the bar into me and come up slow. Rather than rip it up explosively. YAAAAAAH! )
Military Press
4 x 6 195 lbs. or 85%
(Fealt heavy today.)
Smith Machine Lunges 3 x 5 (275 lbs. or 85%)
each alternated with
Smith Machine Squats 3 x 10 (same weight 275 lbs.)
(This is NASTY! )
Dumbbell Crush Rows 30, 55, 75, 90 lbs. x 6
(A kettlebell exercise www.russiankettlebellchallenge.com holding the dumbbell by the plates sides crushing the pectorals together to hold it while doing the rows. Like an accordian. )
1 Arm Reverse Cable Tricep Extensions 4 x 6 70 lbs.
(The one pure basic gym lifting day in the first 3 week portion of the 12.)
-JEFF
JUIJITSU 1 HR.
WED. OCT. 10
Reach over on stability ball 2 x 8 each side with 25 lbs.
(Laying on a stability ball reach over your shoulder across the body with a slight twist. Got these done quick first because they look way too femanine!
Warming up for.....)
Knee Level Deadlifts 4 x 6 455 lbs.
(I did the same way again with the plates farther out and 10 lbs. heavier. Different balance point all together with the plates farther to the ends. Very slow squeeze the bar off the pins and up to lock out. Pulling the bar into me and come up slow. Rather than rip it up explosively. YAAAAAAH! )
Military Press
4 x 6 195 lbs. or 85%
(Fealt heavy today.)
Smith Machine Lunges 3 x 5 (275 lbs. or 85%)
each alternated with
Smith Machine Squats 3 x 10 (same weight 275 lbs.)
(This is NASTY! )
Dumbbell Crush Rows 30, 55, 75, 90 lbs. x 6
(A kettlebell exercise www.russiankettlebellchallenge.com holding the dumbbell by the plates sides crushing the pectorals together to hold it while doing the rows. Like an accordian. )
1 Arm Reverse Cable Tricep Extensions 4 x 6 70 lbs.
(The one pure basic gym lifting day in the first 3 week portion of the 12.)
-JEFF
Monday, October 8, 2007
FRI. OCT. 5TH
Unstable 1 Legged Clock 2 x 12 each
(Standing with 1 foot elevated on an inflated "Fit Disc" or whatever those things are called. You step/touch your foot together around as if doing around a clock. WEIRD exercise!)
Dumbbell Windmills 2 x 8 each side (20, 30 lbs.)
(Simillar to a kettlebell exercise where I lifted the weight up like a super side raise and twisted around so the weight was overhead and my body looked like a windmill at the end.)
Cable 4 way walking:
Walking while pulling the weight cable along overhead. Backward, Forward, Left sideways, Right sideways for 3 trips each.
Fun exercise. With the core all warmed up next was.....
1 Legged/ 1 Arm Stiff Legged Dumbbell Deadlift: 35 lbs., 55 lbs. 70 lbs. x 4
Alternated with...
APOLLON AXLE 2" barbell Deadlifts 3 x 4 310 lbs. or 90%
Was surprised how strong I fealt on the deadlifts as I thought the 1 arm's would take it out of me due to the balance and extra stress on the back and hamstrings.
Duck Squats 3 x 12 225 lbs.
(Done with a cable bar attached to a loading pin to simulate power stairs in a strongman contest.)
Alternated with....
Plyo metric Jumps 3 x 12
Smith Machine Step ups on a REEBOK step 3 x 4 at 90% or 275 lbs.
Alternated with ....
Smith Machine Squats 3 x 5 (same weight as above)
HEAVY!!!!! on the Step ups.
Calf Raise 2 x 8 (Full weight stack 400 lbs.)
Stiff Legged Deadlift 2 x 8 at 80% or 340
(I like doing these on the smith machine feeling the exercise working more effectively where it should.)
Ab Wheel Roll outs 2 x 8
(OLD SCHOOL! Stuff.)
1 Legged Seated Leg Curl 2 x 8 each at 80% or 70 lbs.
(Lots of posterior chain, hamstrings in this finishing triplet.)
MON. OCT. 8
Reach over on stability ball 2 x 8 each side with 10 lbs.
(Laying on a stability ball reach over your shoulder across the body with a slight twist.)
Plyometric Jumps 2 x 1 min. (with 1 minute rest between)
(Got more fancy here with back n forth and side to side and 4 corner jumps.)
Side Step ups holding a 45 lbs. plate in my outside hand. 1 min. each leg (with 1 minute rest between)
Bodyweight Squat & Pull ups 2 x 1 min. (with 1 minute rest between)
Smith Machine Lunges 2 x 1 min. alternating legs (with 1 minute rest between) at 60% of heaviest or 190 lbs.
Bar Bodyweight Tricep Extensions 2 x 1 min. (with 1 minute rest between)
Dumbbell Plie' Squats 1 x 25 with 115 lbs.
(Tipped the DB on its end and picked it up around the plates and squatted sumo style.)
Dumbbell Shoulder Press 2 x 1 min. (with 1 minute rest between) with 50 lbs. a side.
Dumbbell Chest Press 2 x 1 min. (with 1 minute rest between) with 60 lbs. a side.
(Lots of modifications here from last Monday's work out as I was home for Canadian Thanksgiving weekend and training at the gym there instead of my normal one. Will do the "Loading" circuits later in the week.)
Unstable 1 Legged Clock 2 x 12 each
(Standing with 1 foot elevated on an inflated "Fit Disc" or whatever those things are called. You step/touch your foot together around as if doing around a clock. WEIRD exercise!)
Dumbbell Windmills 2 x 8 each side (20, 30 lbs.)
(Simillar to a kettlebell exercise where I lifted the weight up like a super side raise and twisted around so the weight was overhead and my body looked like a windmill at the end.)
Cable 4 way walking:
Walking while pulling the weight cable along overhead. Backward, Forward, Left sideways, Right sideways for 3 trips each.
Fun exercise. With the core all warmed up next was.....
1 Legged/ 1 Arm Stiff Legged Dumbbell Deadlift: 35 lbs., 55 lbs. 70 lbs. x 4
Alternated with...
APOLLON AXLE 2" barbell Deadlifts 3 x 4 310 lbs. or 90%
Was surprised how strong I fealt on the deadlifts as I thought the 1 arm's would take it out of me due to the balance and extra stress on the back and hamstrings.
Duck Squats 3 x 12 225 lbs.
(Done with a cable bar attached to a loading pin to simulate power stairs in a strongman contest.)
Alternated with....
Plyo metric Jumps 3 x 12
Smith Machine Step ups on a REEBOK step 3 x 4 at 90% or 275 lbs.
Alternated with ....
Smith Machine Squats 3 x 5 (same weight as above)
HEAVY!!!!! on the Step ups.
Calf Raise 2 x 8 (Full weight stack 400 lbs.)
Stiff Legged Deadlift 2 x 8 at 80% or 340
(I like doing these on the smith machine feeling the exercise working more effectively where it should.)
Ab Wheel Roll outs 2 x 8
(OLD SCHOOL! Stuff.)
1 Legged Seated Leg Curl 2 x 8 each at 80% or 70 lbs.
(Lots of posterior chain, hamstrings in this finishing triplet.)
MON. OCT. 8
Reach over on stability ball 2 x 8 each side with 10 lbs.
(Laying on a stability ball reach over your shoulder across the body with a slight twist.)
Plyometric Jumps 2 x 1 min. (with 1 minute rest between)
(Got more fancy here with back n forth and side to side and 4 corner jumps.)
Side Step ups holding a 45 lbs. plate in my outside hand. 1 min. each leg (with 1 minute rest between)
Bodyweight Squat & Pull ups 2 x 1 min. (with 1 minute rest between)
Smith Machine Lunges 2 x 1 min. alternating legs (with 1 minute rest between) at 60% of heaviest or 190 lbs.
Bar Bodyweight Tricep Extensions 2 x 1 min. (with 1 minute rest between)
Dumbbell Plie' Squats 1 x 25 with 115 lbs.
(Tipped the DB on its end and picked it up around the plates and squatted sumo style.)
Dumbbell Shoulder Press 2 x 1 min. (with 1 minute rest between) with 50 lbs. a side.
Dumbbell Chest Press 2 x 1 min. (with 1 minute rest between) with 60 lbs. a side.
(Lots of modifications here from last Monday's work out as I was home for Canadian Thanksgiving weekend and training at the gym there instead of my normal one. Will do the "Loading" circuits later in the week.)
Thursday, October 4, 2007
OCT. 1ST
Started the 12 week program from the dvd set at www.philpfistertrainingvideo.com with a few modifications for my gym has or has not.
They used a really neat medicine ball loading circuit with balls up to 200 lbs.
Heaviest one we have is 20 lbs. so made a modification here.
Odd object circuit:
Barrel full of water 170 lbs.
Atlas Stone 125 lbs.
Sandbag 140 lbs.
"Loaded" each for as many reps as I could then moved to the next one.
Good because of each having a different grip, balance, shape.
A different lifting style each and hitting my stabilizers and core muscles differently each time.
Reach over on stability ball 2 x 8 each side with a 10 lbs. DB
(Laying on a stability ball reach over your shoulder across the body with a slight twist.)
Plyometric Jumps 2 x 1 min. (with 1 minute rest between)
Side Step ups holding a 45 lbs. plate in my outside hand. 2 x 1 min. each leg (with 1 minute rest between)
Band Squat & Body Row Pull ups 2 x 1 min. (with 1 minute rest between)
Smith Machine Lunges 2 x 1 min. each leg (with 1 minute rest between) at 60% of heaviest or 190 lbs.
Band Tricep Extensions 2 x 1 min. (with 1 minute rest between)
Power Stair Squats 1 x 25 with 190 lbs.
(Loaded on to a pin with a cable bar clipped on. So it looks like a power stairs implement from strongman. Grabbing the bar handle with an over/under grip and lifting like a sumo style deadlift.)
Cable Shoulder Press in the Cable Crossover station: 2 x 1 min. (with 1 minute rest between) with 50 lbs. a side.
Cable Chest Press in the Cable Crossover station: 2 x 1 min. (with 1 minute rest between) with 60 lbs. a side.
(The second minute was the killer on these and the triceps and step ups! Was almost ready to puke before the cable presses! Wicked conditioning day!)
OCT. 3RD
Reach over on stability ball 2 x 8 each side with a 10 lbs. DB
(Laying on a stability ball reach over your shoulder across the body with a slight twist.)
Military Press warm up 45 lbs. bar x 6
4 x 6 195 lbs. or 85%
Knee Level Deadlifts 4 x 6 445 lbs. or 85%
(I did something different here as I set the plates further out which is an idea to simulate the bar "whipping" balance like we did in the silver dollar deadlift with steel boxs handing off the ends of the bar with plates inside. This affected my lifting in that contest so I needed to work on that. It does make it different and tougher off the start.)
Smith Machine Lunges 3 x 5 (275 lbs. or 85%)each alternated with
Smith Machine Squats 3 x 10 (same weight 275 lbs.)
1 Arm Reverse Tricep Extensions 4 x 6 60 lbs.
(Not sure the purpose of these. Shoulder Press assistance? I'd guess.)
Started the 12 week program from the dvd set at www.philpfistertrainingvideo.com with a few modifications for my gym has or has not.
They used a really neat medicine ball loading circuit with balls up to 200 lbs.
Heaviest one we have is 20 lbs. so made a modification here.
Odd object circuit:
Barrel full of water 170 lbs.
Atlas Stone 125 lbs.
Sandbag 140 lbs.
"Loaded" each for as many reps as I could then moved to the next one.
Good because of each having a different grip, balance, shape.
A different lifting style each and hitting my stabilizers and core muscles differently each time.
Reach over on stability ball 2 x 8 each side with a 10 lbs. DB
(Laying on a stability ball reach over your shoulder across the body with a slight twist.)
Plyometric Jumps 2 x 1 min. (with 1 minute rest between)
Side Step ups holding a 45 lbs. plate in my outside hand. 2 x 1 min. each leg (with 1 minute rest between)
Band Squat & Body Row Pull ups 2 x 1 min. (with 1 minute rest between)
Smith Machine Lunges 2 x 1 min. each leg (with 1 minute rest between) at 60% of heaviest or 190 lbs.
Band Tricep Extensions 2 x 1 min. (with 1 minute rest between)
Power Stair Squats 1 x 25 with 190 lbs.
(Loaded on to a pin with a cable bar clipped on. So it looks like a power stairs implement from strongman. Grabbing the bar handle with an over/under grip and lifting like a sumo style deadlift.)
Cable Shoulder Press in the Cable Crossover station: 2 x 1 min. (with 1 minute rest between) with 50 lbs. a side.
Cable Chest Press in the Cable Crossover station: 2 x 1 min. (with 1 minute rest between) with 60 lbs. a side.
(The second minute was the killer on these and the triceps and step ups! Was almost ready to puke before the cable presses! Wicked conditioning day!)
OCT. 3RD
Reach over on stability ball 2 x 8 each side with a 10 lbs. DB
(Laying on a stability ball reach over your shoulder across the body with a slight twist.)
Military Press warm up 45 lbs. bar x 6
4 x 6 195 lbs. or 85%
Knee Level Deadlifts 4 x 6 445 lbs. or 85%
(I did something different here as I set the plates further out which is an idea to simulate the bar "whipping" balance like we did in the silver dollar deadlift with steel boxs handing off the ends of the bar with plates inside. This affected my lifting in that contest so I needed to work on that. It does make it different and tougher off the start.)
Smith Machine Lunges 3 x 5 (275 lbs. or 85%)each alternated with
Smith Machine Squats 3 x 10 (same weight 275 lbs.)
1 Arm Reverse Tricep Extensions 4 x 6 60 lbs.
(Not sure the purpose of these. Shoulder Press assistance? I'd guess.)
Thursday, September 27, 2007
SEP. 27TH
Tried Power Clean with an Olympic bar even with straps for my bad right wrist and I still suck at these!! :( 115, 135, 155 lbs. x 5 (kind of)
Pullovers 5 x 20 50 lbs.
Deadlifts (Olympic bar) 135, 225, 275, 295, 315, 335 x 3
Pullovers 6 x 20 50 lbs.
Bent over Rows 135, 225 x 5
315 x 3 x 5
Close Grip and Wide Grip Chins 4 x 10 supersetted
Cable Crunch with whole 150 lbs. stack 1 x 50
Did Log bar Cleans afterward since the barbell ones sucked so badly.
45, 135, 185 lbs. x 5
Boxing class at www.steelcitycrossfit.com 1 hr. for cardio.
I'm starting the Phil Pfister TRAIN LIKE A CHAMPION dvd set 12 week program Monday! www.philpfistertrainingvideo.com
Tried Power Clean with an Olympic bar even with straps for my bad right wrist and I still suck at these!! :( 115, 135, 155 lbs. x 5 (kind of)
Pullovers 5 x 20 50 lbs.
Deadlifts (Olympic bar) 135, 225, 275, 295, 315, 335 x 3
Pullovers 6 x 20 50 lbs.
Bent over Rows 135, 225 x 5
315 x 3 x 5
Close Grip and Wide Grip Chins 4 x 10 supersetted
Cable Crunch with whole 150 lbs. stack 1 x 50
Did Log bar Cleans afterward since the barbell ones sucked so badly.
45, 135, 185 lbs. x 5
Boxing class at www.steelcitycrossfit.com 1 hr. for cardio.
I'm starting the Phil Pfister TRAIN LIKE A CHAMPION dvd set 12 week program Monday! www.philpfistertrainingvideo.com
Tuesday, September 25, 2007
QUICK ONE
MON. SEPT. 24TH
LEGS
Bottom Position Squats in the power rack: 135, 225, 315 x 5
**375 lbs. x 2 x 5**
(Got 10 lbs. more here. Amazing what you can do when you're annoyed.)
Cable Straight arm Pulldowns 5 x 20 70 lbs.
(Standing infront of the high cable, using a long bar from the Lat Pull. With a wide grip pulling it down into my navel.
Didn't feel these that much so went back to DB Pullovers)
Zercher Squats 4 x 8 295 lbs.
Dumbbell Pullovers 4 x 20 50 lbs.
Lying Leg Curls 5 x 10 115 lbs.
Seated Calf Raise with smith machine 5 x 20 200 lbs.
(Sitting on the end of a bench doing the toe raises with the smith machine bar resting on my thighs. Instead of the seated calf machine where the handle to unlock the weight is right handed and I'm not. Soooo...)
(Quicker 1, long day and the gym was closing earlier today to do with the electrical work.)
LEGS
Bottom Position Squats in the power rack: 135, 225, 315 x 5
**375 lbs. x 2 x 5**
(Got 10 lbs. more here. Amazing what you can do when you're annoyed.)
Cable Straight arm Pulldowns 5 x 20 70 lbs.
(Standing infront of the high cable, using a long bar from the Lat Pull. With a wide grip pulling it down into my navel.
Didn't feel these that much so went back to DB Pullovers)
Zercher Squats 4 x 8 295 lbs.
Dumbbell Pullovers 4 x 20 50 lbs.
Lying Leg Curls 5 x 10 115 lbs.
Seated Calf Raise with smith machine 5 x 20 200 lbs.
(Sitting on the end of a bench doing the toe raises with the smith machine bar resting on my thighs. Instead of the seated calf machine where the handle to unlock the weight is right handed and I'm not. Soooo...)
(Quicker 1, long day and the gym was closing earlier today to do with the electrical work.)
Saturday, September 22, 2007
THUR. SEPT. 20
JUIJITSU 1 hr. (belt techniques and stand up sparring. Fealt awesome but jammed my 4th toe on my left foot. Thought I broke it when one of my kicks got shin blocked and went all dark and black n blue after.
Finished the last round though.)
FRI. the 21st: Legs at the gym. Pretty status quo, nothing of note.
SAT. SEPT. 22ND
BACK
Back Extensions 1 x 40 (no added weight)
APOLLON AXLE Deadlift (Did these to change things up a bit.)
110, 200, 220, 250, 270, 290 lbs. x 3
(Back was tight and a little tender on these. Went for 320 and 310 but missed.)
supersetted each time with...
Dumbbell Pullovers x 20 50 lbs.
Barbell anchored T Bar Rows 45, 90, 135 x 5
225 x 2 x 5 (HEAVY!)
Wide Grip Chins
supersetted with....
Close Grip palms facing Chins
2 x 20 each.
Cross Bench Dumbbell Pullovers 5 x 20 50 lbs.
(Done laying across the bech this time as the name indicates. Upper back on bench. More abs and lower back involvent keeping me stable and aligned.)
Log Power Cleans (at home in my shed.)
135, 155, 165 lbs. x 5
185 x 2 x 5
(Fealt really good here just nailed the positioning on them and technique keeping the log tight against me as I cleaned it up. Elbows up and out bringing my shoulder blades together as I transitioned from the thighs in a squatting style clean. Got a good rythmn with my reps too.)
Good, fun day today. Gym was quiet too. This Back & Legs specialty training cycle lately is based on the SPECIALIZATION chapter in KEYS TO PROGRESS by John McCallum. Good read at www.ironmind.com or amazon.com
JUIJITSU 1 hr. (belt techniques and stand up sparring. Fealt awesome but jammed my 4th toe on my left foot. Thought I broke it when one of my kicks got shin blocked and went all dark and black n blue after.
Finished the last round though.)
FRI. the 21st: Legs at the gym. Pretty status quo, nothing of note.
SAT. SEPT. 22ND
BACK
Back Extensions 1 x 40 (no added weight)
APOLLON AXLE Deadlift (Did these to change things up a bit.)
110, 200, 220, 250, 270, 290 lbs. x 3
(Back was tight and a little tender on these. Went for 320 and 310 but missed.)
supersetted each time with...
Dumbbell Pullovers x 20 50 lbs.
Barbell anchored T Bar Rows 45, 90, 135 x 5
225 x 2 x 5 (HEAVY!)
Wide Grip Chins
supersetted with....
Close Grip palms facing Chins
2 x 20 each.
Cross Bench Dumbbell Pullovers 5 x 20 50 lbs.
(Done laying across the bech this time as the name indicates. Upper back on bench. More abs and lower back involvent keeping me stable and aligned.)
Log Power Cleans (at home in my shed.)
135, 155, 165 lbs. x 5
185 x 2 x 5
(Fealt really good here just nailed the positioning on them and technique keeping the log tight against me as I cleaned it up. Elbows up and out bringing my shoulder blades together as I transitioned from the thighs in a squatting style clean. Got a good rythmn with my reps too.)
Good, fun day today. Gym was quiet too. This Back & Legs specialty training cycle lately is based on the SPECIALIZATION chapter in KEYS TO PROGRESS by John McCallum. Good read at www.ironmind.com or amazon.com
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