MAR. 31
Armwrestling practice in Oakville about an hour long.
Missed out on a lot of my sled and carrying cardio this week due to timing and the lifting getting more intense as well draining me.
So as it's one of the most important parts to the training I decided to make it up and hit both HARD!!! today.
First up, 20 min. of Tire Dragging around my backyard 200 lbs. approximate truck tire chained to a pull up/dip belt around my waist. Dragged backward and sideways on gravel.(Legs, hips, glutes, calves, cardio)
The uneven gravel sliding under my feet added some instability and balancing with sitting back and down and leaning backward with short, choppy steps to move the weight.
After a short rest.....
160 lbs. garden/yard stone carries across the backyard in laps. 30 min.(Legs, hips, glutes, calves, cardio, upper and lower back, stabilizers, arms, chest in hugging the stone close while carrying it and shoulders depending on the carrying position it was in.)
Wore a jacket to protect my arms from scraping but still managed to anyway.
Fingers cramped too after all the gripping and pinching to get a hold on the stone and controlling it while walking with its odd shape.
AS BASIC AND PRIMAL TRAINING AS YOU CAN GET!
-JEFF
Saturday, March 31, 2007
Friday, March 30, 2007
300?? WHEN THEY MAKE A MOVIE ABOUT MY TRAINING THEY'LL CALL IT 600 BECAUSE IT'S 2X AS GRUELING!!
MAR. 29
Juijitsu 60 min. class
MAR. 30
APOLLON AXLE thick bar Deadlifts
1 x 10 with 160
1 x 10 with 200
1 x 10 - 20 with 270
(Done as in SUPER SQUATS by Randall J. Strossen. Got 20 reps but had to stop a couple times so keeping that weight one more week.)(Done without a belt only TITE GRIP www.titegrip.ca)
Pullovers
20 reps with 50 lbs.
20 reps with 60 lbs. and
20 reps with 75 lbs.
(Did not superset/alternate between Deadlifts for a change. I found that the supersets work better though.)
Trap Bar Deadlifts from the floor
1 x 10 with 200
1 x 10 with 250
1 x 10 - 20 with 330
(Got 20 so will be going up next time. )
(No straps, only work gloves and belt. DO WORK!!!)
Straight Arm Cable Pulldowns
20 reps with 110 lbs.
20 reps with 120 lbs. and
20 reps with 130 lbs.
(Does the same thing as the Dumbbell Pullovers but standing. A different angle.)
Trap Bar Shrugs (lifted from the floor and shrug at the top.)
1 x 10 250 lbs.
1 x 10 300 lbs.
1 x 20 370 lbs.
(Got 20 so will be going up next time. Used the Trap Bar for Shrugs as well to change things a bit and hit more of the trapezius with the side handles from a different angle.)
(Only work gloves and belt. WAS GOIN' TO WORK HERE!!!)
Pullovers for 20 reps with 50 lbs.
20 reps with 60 lbs. and
20 reps with 75 lbs. again.
Finished the day with Run & Lift.
12 rounds of Bench Press x 5 with 35% (or 105 lbs.) of maximum then run up and walk down the gym staircase back n forth. (Pulled the bar over onto my chest and did 5 presses then reset the bar over my head on bench back over, ran up the stairs, walked back down.)
This was done VERY FAST with little rest between.
INTERVAL TRAINING!!
-JEFF
Juijitsu 60 min. class
MAR. 30
APOLLON AXLE thick bar Deadlifts
1 x 10 with 160
1 x 10 with 200
1 x 10 - 20 with 270
(Done as in SUPER SQUATS by Randall J. Strossen. Got 20 reps but had to stop a couple times so keeping that weight one more week.)(Done without a belt only TITE GRIP www.titegrip.ca)
Pullovers
20 reps with 50 lbs.
20 reps with 60 lbs. and
20 reps with 75 lbs.
(Did not superset/alternate between Deadlifts for a change. I found that the supersets work better though.)
Trap Bar Deadlifts from the floor
1 x 10 with 200
1 x 10 with 250
1 x 10 - 20 with 330
(Got 20 so will be going up next time. )
(No straps, only work gloves and belt. DO WORK!!!)
Straight Arm Cable Pulldowns
20 reps with 110 lbs.
20 reps with 120 lbs. and
20 reps with 130 lbs.
(Does the same thing as the Dumbbell Pullovers but standing. A different angle.)
Trap Bar Shrugs (lifted from the floor and shrug at the top.)
1 x 10 250 lbs.
1 x 10 300 lbs.
1 x 20 370 lbs.
(Got 20 so will be going up next time. Used the Trap Bar for Shrugs as well to change things a bit and hit more of the trapezius with the side handles from a different angle.)
(Only work gloves and belt. WAS GOIN' TO WORK HERE!!!)
Pullovers for 20 reps with 50 lbs.
20 reps with 60 lbs. and
20 reps with 75 lbs. again.
Finished the day with Run & Lift.
12 rounds of Bench Press x 5 with 35% (or 105 lbs.) of maximum then run up and walk down the gym staircase back n forth. (Pulled the bar over onto my chest and did 5 presses then reset the bar over my head on bench back over, ran up the stairs, walked back down.)
This was done VERY FAST with little rest between.
INTERVAL TRAINING!!
-JEFF
Wednesday, March 28, 2007
TUES. THE 27TH
Juijitsu at HAMILTON SCHOOL OF MARTIAL ARTS www.hsma1.com
Belt test techniques practice and mat grappling 60 min. class
Fealt GREAT to get back in there this week after last week's scheduling and general weirdness.
Belt test techniques practice and mat grappling 60 min. class
Fealt GREAT to get back in there this week after last week's scheduling and general weirdness.
MAR. 28
Working out at STEEL CITY CROSSFIT tonight. www.steelcitycrossfit.com
Log Bar Cleans 135 x 2
145 x 2
155 x 2
165 x 2
(Like the Power Clean barbell exercise, the log bar is a squared bar with hammer style palms facing each other handles. I find this more user friendly for my bad wrist staying in a strong nuetral position)
Incline Press 3 x 3 with 235
(As noted in an earlier post, BIG movement for chest, shoulders, triceps)
Atlas Lift Plate Rows 3 x 3 with 135
(3 45 lbs. plates stacked ontop of a 10 lbs. plate and "rowed" into the chest as talked about before to simulate the lifting of a round Atlas Stone from Strongest man shows hence the ATLAS LIFT name.)
A whole body awkward lift especially back and lower body. Awkward lifts call on more strength, balance, small support muscles to perform in different positions. You'll see A LOT of this awkward style in favour of BOSU and stability balls and the like in my work outs because we lift odd awkward things every day while standing on solid ground rather than BOSU half balls or wobble boards holding barbells, machines or dumbbells.
Feel free to message of e mail me about this to learn more. ANYONE who trains or has ever trained with me can tell you from personal experience using this exercise idea!
Dips 1 set of 24 at bodyweight only (The Finisher! for chest/triceps)
Note the alternation of CHEST - BACK - CHEST - BACK sets and exercises for the full upper body front to rear work out. A most effective way to work your upper torso because the shoulders, arms get a hard secondary hit supporting the bigger chest/back.
TRY IT!
Boxing class (heavy bag and focus mits. ) at STEEL CITY CROSSFIT for HARDCORE cardio!
-JEFF
Working out at STEEL CITY CROSSFIT tonight. www.steelcitycrossfit.com
Log Bar Cleans 135 x 2
145 x 2
155 x 2
165 x 2
(Like the Power Clean barbell exercise, the log bar is a squared bar with hammer style palms facing each other handles. I find this more user friendly for my bad wrist staying in a strong nuetral position)
Incline Press 3 x 3 with 235
(As noted in an earlier post, BIG movement for chest, shoulders, triceps)
Atlas Lift Plate Rows 3 x 3 with 135
(3 45 lbs. plates stacked ontop of a 10 lbs. plate and "rowed" into the chest as talked about before to simulate the lifting of a round Atlas Stone from Strongest man shows hence the ATLAS LIFT name.)
A whole body awkward lift especially back and lower body. Awkward lifts call on more strength, balance, small support muscles to perform in different positions. You'll see A LOT of this awkward style in favour of BOSU and stability balls and the like in my work outs because we lift odd awkward things every day while standing on solid ground rather than BOSU half balls or wobble boards holding barbells, machines or dumbbells.
Feel free to message of e mail me about this to learn more. ANYONE who trains or has ever trained with me can tell you from personal experience using this exercise idea!
Dips 1 set of 24 at bodyweight only (The Finisher! for chest/triceps)
Note the alternation of CHEST - BACK - CHEST - BACK sets and exercises for the full upper body front to rear work out. A most effective way to work your upper torso because the shoulders, arms get a hard secondary hit supporting the bigger chest/back.
TRY IT!
Boxing class (heavy bag and focus mits. ) at STEEL CITY CROSSFIT for HARDCORE cardio!
-JEFF
Monday, March 26, 2007
WEEK 3!!!! HEEEEAAAAAVY STUFF!!!!!
MON. MAR. 26
ROLLING THUNDER 1 Arm Deadlifts: 3 x 3 with 100 lbs. (Right handed) and 160 lbs. (Left handed)
(Great grip exercise!! with the 2" thick revolving ROLLING THUNDER handle.)
Partial (from knee height ) Trap Bar Deadlift off of aerobics steps 3 x 3 at 84% of max (430 lbs. here)
(It went up pretty well and smoothly but the 9th rep was my absolute last!)
(The Partial lifts build your tendons strength by being able to use a heavier weight on your system than you can in a full range lift helping your muscles get used to feeling heavy weights.
Lifting the trap bar at this level works your lower/upper back more than your legs due to the starting height.)
1 Arm Dumbbell Press 3 x 3 each side with 90 lbs.
(One side at a time helps concentrate on one dumbbell only compared to the normal with 2 dumbbells.
This is a good way especially if there's a strength or development imbalance there. Standing also calls on other muscles in your sides and lower body to balance yourself.)
1/4 Deadlift and Hold: Lifted from thigh height or lock out and holding as long as I could with a mixed over/under grip. 500, 410, 320 lbs.(using only a belt and tite grip and paper towels to pad my calloused hands.)
(Another great grip builder as well as the lower back fighting to stay upright holding the weight.)
1 Arm Dumbbell High Pull:1 x 4 each side with 50 lbs.1 x 4 each side with 55 lbs.1 x 2 each with 60 lbs.
(easier than I expected. My back was really feeling it by now!)
(Explosive lift for the Back, Legs, Hips, Glutes, Biceps, Shoulders/Trapezius. A full body lift even though one sided. Again, as with 1 arm presses, a good way to correct any strength or muscular imbalances.)
DONE!!
Busy day so was a bit slow today and more drained at the end. Riding the HAMILTON STREET RAILROAD city bus from to Ancaster and back to Hamilton and across to the gym outside Dundas can be a work out by itself! HA!
-JEFF
ROLLING THUNDER 1 Arm Deadlifts: 3 x 3 with 100 lbs. (Right handed) and 160 lbs. (Left handed)
(Great grip exercise!! with the 2" thick revolving ROLLING THUNDER handle.)
Partial (from knee height ) Trap Bar Deadlift off of aerobics steps 3 x 3 at 84% of max (430 lbs. here)
(It went up pretty well and smoothly but the 9th rep was my absolute last!)
(The Partial lifts build your tendons strength by being able to use a heavier weight on your system than you can in a full range lift helping your muscles get used to feeling heavy weights.
Lifting the trap bar at this level works your lower/upper back more than your legs due to the starting height.)
1 Arm Dumbbell Press 3 x 3 each side with 90 lbs.
(One side at a time helps concentrate on one dumbbell only compared to the normal with 2 dumbbells.
This is a good way especially if there's a strength or development imbalance there. Standing also calls on other muscles in your sides and lower body to balance yourself.)
1/4 Deadlift and Hold: Lifted from thigh height or lock out and holding as long as I could with a mixed over/under grip. 500, 410, 320 lbs.(using only a belt and tite grip and paper towels to pad my calloused hands.)
(Another great grip builder as well as the lower back fighting to stay upright holding the weight.)
1 Arm Dumbbell High Pull:1 x 4 each side with 50 lbs.1 x 4 each side with 55 lbs.1 x 2 each with 60 lbs.
(easier than I expected. My back was really feeling it by now!)
(Explosive lift for the Back, Legs, Hips, Glutes, Biceps, Shoulders/Trapezius. A full body lift even though one sided. Again, as with 1 arm presses, a good way to correct any strength or muscular imbalances.)
DONE!!
Busy day so was a bit slow today and more drained at the end. Riding the HAMILTON STREET RAILROAD city bus from to Ancaster and back to Hamilton and across to the gym outside Dundas can be a work out by itself! HA!
-JEFF
Saturday, March 24, 2007
MORE 20 REPS MADNESS!!
MAR. 24
APOLLON AXLE thick bar Deadlifts 1 x 20 with 1601 x 20 with 2001 x 10 - 20 with 260(Got 20 so will be going up next time. The APOLLON AXLE bar is 2" thick so about 50% grip strength to add to the challenge of the lifts you do with it. )
Supersetted each with a set of Straight Arm Cable Pulldowns for 20 reps with 80 lbs.,
20 reps with 110 lbs. and
20 reps with 130 lbs.
Trap Bar Deadlifts from the floor1 x 20 with 2001 x 20 with 2301 x 10 - 20 with 320 (Got 20 so will be going up next time. )
Supersetted each with a set of Pullovers for 20 reps with 50 lbs.
20 reps with 60 lbs. and
20 reps with 75 lbs.
Shrugs for 2 sets to warm up then 1 all out set of 20 once again as above with 365 lbs.(I did the shrugs with the weight behind me. Not many people do them that way but the Trapezeus "TRAPS" muscles are part of the back and not as much infront of the body. So Shrugs behind are more anatomically correct/effective.Didn't use a belt or straps atall in this work out because I don't tend to do that until 85% max or heavier. Only the grip aid I started using from www.titegrip.ca )
Supersetted with the Straight arm Pulldowns again to finish.
Used the Straight arm Cable Pulldowns to save time today as they do the same thing with the same bodyparts as the Dumbbell Pullovers. Just a different position.
My favourite work out of the week. Was really feeling it from the carries from yesterday! But was all good.
Notice that I am using mostly multi joint exercises even in the circuit training days. Even the one side at a time lifts use many muscles together. No isolating each bodypart.
A LOT of emphasis on the Back and Legs and Chest. The BIG muscle groups in the body to gain size and strength here with the smaller arms, shoulders, etc. acting to help support and getting a lot of secondary working out.
I believe also working the big parts and as many at the same time as you can for cardio/endurance will take more energy and **Burn More Calories, Fat Faster and More Effectively! **
NOT JUST FOR HEAVY WEIGHTS AND POWER TRAINING!!
You can also do the multi joint training more often without worrying about overtraining your bodyparts.
Things like Deadlifts, carries, Clean & Press also immitate things people do every day outside a gym. Look at a person who works in a physical job like construction, farming, labourers like my brother who works in a rock quarry or those who are involved in lumberjacking like you'd see on TIMBER SPORTS on TSN. What does the job usually involve??
Lifting from the ground, carrying, pushing or pulling something.
Even something as simple as carrying groceries, lifting boxes or your dog or kids, whatever can be helped by this type of exercise.
APOLLON AXLE thick bar Deadlifts 1 x 20 with 1601 x 20 with 2001 x 10 - 20 with 260(Got 20 so will be going up next time. The APOLLON AXLE bar is 2" thick so about 50% grip strength to add to the challenge of the lifts you do with it. )
Supersetted each with a set of Straight Arm Cable Pulldowns for 20 reps with 80 lbs.,
20 reps with 110 lbs. and
20 reps with 130 lbs.
Trap Bar Deadlifts from the floor1 x 20 with 2001 x 20 with 2301 x 10 - 20 with 320 (Got 20 so will be going up next time. )
Supersetted each with a set of Pullovers for 20 reps with 50 lbs.
20 reps with 60 lbs. and
20 reps with 75 lbs.
Shrugs for 2 sets to warm up then 1 all out set of 20 once again as above with 365 lbs.(I did the shrugs with the weight behind me. Not many people do them that way but the Trapezeus "TRAPS" muscles are part of the back and not as much infront of the body. So Shrugs behind are more anatomically correct/effective.Didn't use a belt or straps atall in this work out because I don't tend to do that until 85% max or heavier. Only the grip aid I started using from www.titegrip.ca )
Supersetted with the Straight arm Pulldowns again to finish.
Used the Straight arm Cable Pulldowns to save time today as they do the same thing with the same bodyparts as the Dumbbell Pullovers. Just a different position.
My favourite work out of the week. Was really feeling it from the carries from yesterday! But was all good.
Notice that I am using mostly multi joint exercises even in the circuit training days. Even the one side at a time lifts use many muscles together. No isolating each bodypart.
A LOT of emphasis on the Back and Legs and Chest. The BIG muscle groups in the body to gain size and strength here with the smaller arms, shoulders, etc. acting to help support and getting a lot of secondary working out.
I believe also working the big parts and as many at the same time as you can for cardio/endurance will take more energy and **Burn More Calories, Fat Faster and More Effectively! **
NOT JUST FOR HEAVY WEIGHTS AND POWER TRAINING!!
You can also do the multi joint training more often without worrying about overtraining your bodyparts.
Things like Deadlifts, carries, Clean & Press also immitate things people do every day outside a gym. Look at a person who works in a physical job like construction, farming, labourers like my brother who works in a rock quarry or those who are involved in lumberjacking like you'd see on TIMBER SPORTS on TSN. What does the job usually involve??
Lifting from the ground, carrying, pushing or pulling something.
Even something as simple as carrying groceries, lifting boxes or your dog or kids, whatever can be helped by this type of exercise.
THE OLD SCHOOL WAY
Don't get me started on all these "Studies that show....." and the "my genetics..." excuses I hear from a lot of people!
You can study yourself into excuse after excuse not to try hard in your training til you study yourself into a hole! Theory = B.S.! What you do in the gym is PRACTICAL!
Am I genetically gifted to be big and strong? NO WAY! I was the typical 90 lbs. weakling before I started training in an old sweat , blood & guts gym when we didn't have access to all the fancy supplements or ZONEs and the net was years away. But I lifted as hard and heavy on everything as I could.
OK, you or me might not get to a MR. OLYMPIA title or be the next WORLDS STRONGEST MAN ....fine I'll humour them, BUT how do you know how close you'll get to that or how far much better you'll get from where you are now?
Just put the university studies away and TRAIN and see how far you can go! Training like we did and I still do is the REAL exam. You make it through....you pass! Everything else is just theoretical.
Now as a trainer and with access to more styles of training, as it's been said before, I wish I knew then what I do now but the mentality I had back then is here now with what I know now. It's something more people in gyms need again in my opinion. Hunger, discipline, drive, whatever you want to call it. This is something any of those who train with me learn and get really quick!
END OF RANT.
You can study yourself into excuse after excuse not to try hard in your training til you study yourself into a hole! Theory = B.S.! What you do in the gym is PRACTICAL!
Am I genetically gifted to be big and strong? NO WAY! I was the typical 90 lbs. weakling before I started training in an old sweat , blood & guts gym when we didn't have access to all the fancy supplements or ZONEs and the net was years away. But I lifted as hard and heavy on everything as I could.
OK, you or me might not get to a MR. OLYMPIA title or be the next WORLDS STRONGEST MAN ....fine I'll humour them, BUT how do you know how close you'll get to that or how far much better you'll get from where you are now?
Just put the university studies away and TRAIN and see how far you can go! Training like we did and I still do is the REAL exam. You make it through....you pass! Everything else is just theoretical.
Now as a trainer and with access to more styles of training, as it's been said before, I wish I knew then what I do now but the mentality I had back then is here now with what I know now. It's something more people in gyms need again in my opinion. Hunger, discipline, drive, whatever you want to call it. This is something any of those who train with me learn and get really quick!
END OF RANT.
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