JUNE 26
JUIJITSU 45 MIN. (short class due to the heat. 33 degree weather )
JUNE 27
Last official work out of this 4 month training cycle.
TRAP BAR 230, 320 X `1, 420 *MISS* , Then 320, 230 max reps each drop sets.
Speed Zercher Squat 6 x 2 57% 1RM or 215 lbs. from the bottom position start. (pararellel) (20 sec. between 2's)
Rack High Pull (clean grip, shoulder width double overhand.)
245 lbs or 75% x 5
265 lbs. or 80% x 5
275 lbs. or 84% x 5
1 Arm Farmers Walk 1x each hand 100 lbs.
Chin up bar hang (for grip and back stretching)
Stability Ball Crunch 1 min. and stretching the back and abs on the ball.
(Back was really hammered! Still feeling it from Wednesday thick bar deadlift new personal record probably.)
Grippers (Squeeze as hard as I could doing a partial with a level I can't close then til failure 2 more times with 2 lighter grippers.)
Trap Bars didn't go as well as I'd've liked. But I hit new personal bests on Thick Bar Deadlifts(340 lbs. up 10 lbs.)
385 lbs. on a regular olympic bar Deadlift with no wrist straps. This was my best ever WITH wrist straps before and managing it without liftiing straps is signifigant.
, Bench Press(325 lbs. up 20 lbs.),
Bottom Position Squat (375 lbs. up 30 lbs.),
Zercher Squat(365 lbs. up 20 lbs.)
, Military Press (225 lbs. up 20 lbs.)
and Log Cleans (back up to my all time heaviest 210 lbs.), Farmers Walk (200's lbs. up 10 lbs.), Tire Flip (700 lbs. x 5 up 100 lbs. and 2 more reps!! )as a result of the last 4 month training macro cycle so that's awesome!
I'd recommend a version of this training routine to anyone wanting to get stronger and bigger. My heaviest bodyweight got to 217 from about 208 starting weight.
Fun too with using all the different training styles, exercises changing throughout but still being progressive. 2 MAIN IMPORTANT KEYS TO PRORESS as John Macallum wrote in the book of that same title.
Keeping the body off guard and not allowing it or the mind to go stale doing only one thing for too long. (A deadly mistake in any type of exercise and training.)
Also tested successfully for my green belt in Juijitsu during this cycle and one step closer to a double black belt (in 2 styles that is.) and discovered boxing training which has helped in that as well with my striking, hand work.
This strength training, unconventional to most as it may be, has paid off in spades on the mat, in the sparring ring and just in my general conditioning as well.
The results are here.
It worked for me and I'm not a genetic marvel if you know me.
Just good, hard, FOCUSED work.
There's a good story in DINOSAUR TRAINING by Brooks Kubik (I have this very special book ranked in a highest place among all my collection or those I have read. READ IT! too).
A young student takes a seasonal job in a lumber camp up north in the middle of nowhere and after the first day on the job he thought he was going to die. But as the season went on he got BIGGER and STRONGER and better due to the hard work, lifting, pushing, pulling, carrying and dragging. This is the mentality I took in my training here.
It works/worked for me,
it works PERIOD!
Wednesday, June 27, 2007
Monday, June 25, 2007
FINALLY!!!!!
JUNE 25
BACK & CHEST
APOLLON AXLE 2" thick bar Deadlifts 1x 200, 250, 320, **340 **
**NEW PR**
Hit a new PR on APOLLON Deadlifts today. Went from 250 and loaded on to 340 and just missed it at the sticking point just under my knees. AGAIN!!
Tried a couple times again, rechalked my hands with that tite grip stuff and just budged it.... But I went down to 320 lbs. and hammered that up pretty smoothly and then decided to go 1 more time at the 340. Didn't think about how or the best way to... just got down, grabbed it and ripped at it and started to go up again to the knee this time I really sat back with it and it was the slowest lift I've ever done and was starting to feel light headed but there's no way I'm losing this one. Locked out for a few seconds after like YEAAAAH!! FINALLY!
That's been a plateau for a long time.
I was still sore in my back from Saturday's work out with the sandbag. But I just did what I had to enough.
If I was 100% I had to wonder how much better it would've gone today. (??)
Bottom Position Bench Press in the power rack : 195 lbs., 215 lbs x 15
275 lbs. x 3 x 5
Cables incline Press 3 x 8 80 lbs. each.
(Did these standing in the cable crossover with the cables set on the bottom and step out, pressing them forward and upward together on an incline instead of using dumbbells.)
Seated Cable Row 3 x 20 220 lbs.
Smith machine Floor Press 2 x 6 275 lbs.
(Basically bench pressing while laying on the ground instead.)
Bent Rows 265 x 15, 305 x 3 x 10 (switching grips between sets)
Flyes 3 x 15 55's
Chins 3 x 20 (bodyweight) (switching grips between sets)
1 Arm High Rows 3 x 10 each 220 lbs. (switching grips between sets)
Back Extensions 3 x 20 (bodyweight)
I tried the alternate a back exercise with a chest exercise then back. Pulling then pushing. Classic effective way to train the whole upper body.
BACK & CHEST
APOLLON AXLE 2" thick bar Deadlifts 1x 200, 250, 320, **340 **
**NEW PR**
Hit a new PR on APOLLON Deadlifts today. Went from 250 and loaded on to 340 and just missed it at the sticking point just under my knees. AGAIN!!
Tried a couple times again, rechalked my hands with that tite grip stuff and just budged it.... But I went down to 320 lbs. and hammered that up pretty smoothly and then decided to go 1 more time at the 340. Didn't think about how or the best way to... just got down, grabbed it and ripped at it and started to go up again to the knee this time I really sat back with it and it was the slowest lift I've ever done and was starting to feel light headed but there's no way I'm losing this one. Locked out for a few seconds after like YEAAAAH!! FINALLY!
That's been a plateau for a long time.
I was still sore in my back from Saturday's work out with the sandbag. But I just did what I had to enough.
If I was 100% I had to wonder how much better it would've gone today. (??)
Bottom Position Bench Press in the power rack : 195 lbs., 215 lbs x 15
275 lbs. x 3 x 5
Cables incline Press 3 x 8 80 lbs. each.
(Did these standing in the cable crossover with the cables set on the bottom and step out, pressing them forward and upward together on an incline instead of using dumbbells.)
Seated Cable Row 3 x 20 220 lbs.
Smith machine Floor Press 2 x 6 275 lbs.
(Basically bench pressing while laying on the ground instead.)
Bent Rows 265 x 15, 305 x 3 x 10 (switching grips between sets)
Flyes 3 x 15 55's
Chins 3 x 20 (bodyweight) (switching grips between sets)
1 Arm High Rows 3 x 10 each 220 lbs. (switching grips between sets)
Back Extensions 3 x 20 (bodyweight)
I tried the alternate a back exercise with a chest exercise then back. Pulling then pushing. Classic effective way to train the whole upper body.
Saturday, June 23, 2007
JEFF'S 20 MINUTE WORK OUT X 2
Got this work out idea from a couple John Brookfield articles in MILO www.ironmind.com http://www.ironmind.com/ironmind/opencms/ironmind/GripTips/GripTip.html
www.samsonscroll.com
JUNE 23RD
Armwrestling practice in the a.m. (see CHAMPION post)
P.M.
1) 20 minutes time limit for as many repetitions as possible. Rest as needed.
Sandbag Cleans 130 lbs. Sandbag.
(Loosely packed, shifty weight. No belt to work more stabilizers and abs as well as back, legs, grip grabbing the loose bag. Cardio too. Haven't done this in a while so lifting a sandbag again was a good shock to the system as well as a mental game finding the best way to lift it as it changed shape pretty much every time I put it down for a break. WOW!)
A Sandbag is great because it's very different to lift because it's unbalanced and harder to get a hold on. So it works small muscles in ways that bars or machines don't. Also works flexability because of the positions you need to lift from at different parts of a given lift.
Also VERY GOOD for any wrestling, martials arts, boxing, rugby, hockey or football and contact sports.
2) 20 minutes time limit for as many repetitions as possible. Rest as needed.
Sledgehammer Swings:
(Side to side, across the body down, across the body up, straight up & down. Switching as I fatigue on one to the other. Grip/forearms, shoulders, back, abs/low back, cardio)
www.samsonscroll.com
JUNE 23RD
Armwrestling practice in the a.m. (see CHAMPION post)
P.M.
1) 20 minutes time limit for as many repetitions as possible. Rest as needed.
Sandbag Cleans 130 lbs. Sandbag.
(Loosely packed, shifty weight. No belt to work more stabilizers and abs as well as back, legs, grip grabbing the loose bag. Cardio too. Haven't done this in a while so lifting a sandbag again was a good shock to the system as well as a mental game finding the best way to lift it as it changed shape pretty much every time I put it down for a break. WOW!)
A Sandbag is great because it's very different to lift because it's unbalanced and harder to get a hold on. So it works small muscles in ways that bars or machines don't. Also works flexability because of the positions you need to lift from at different parts of a given lift.
Also VERY GOOD for any wrestling, martials arts, boxing, rugby, hockey or football and contact sports.
2) 20 minutes time limit for as many repetitions as possible. Rest as needed.
Sledgehammer Swings:
(Side to side, across the body down, across the body up, straight up & down. Switching as I fatigue on one to the other. Grip/forearms, shoulders, back, abs/low back, cardio)
Friday, June 22, 2007
STRONGEST ARMS
JUNE 21ST
JUIJITSU
JUNE 22ND
2" APOLLON AXLE thick bar Deadlifts 95% for maximum repetitions
(310 lbs. x 5)
(More challenging lift with the 2" thick bar than the 1 5/8 inch common Olympic bar. Lots of carry over to standard barbell lifting. Especially supporting and controlling the weight in your hands. After working out with thick bars, an Olympic bar feels like NOTHING! EASY!)
Based on a work out in WORLD'S STRONGEST ARMS Magnus Sammuelsson dvd.
http://www6.mailordercentral.com/iro...sp?number=1404
http://www.youtube.com/watch?v=l4GzrW2-ovM (DVD Trailer)
2" APOLLON AXLE thick bar Curls
110 lbs. x 15
130 lbs. x 10
140 lbs. x 10
110 lbs. x 15
Wrist Roll ( with a barbell rolling and reverse rolling up my body to the chest from straight arms as if doing an upright row.)
2x each direction with 80 lbs.
1 Arm Rope Handle Cable Curl (like Hammer Curls) 2 x 12 110 lbs. each.
1 Arm Cable ROLLING THUNDER 2" revolving handle Curl 5 x 6 120 lbs.
Wrist Curl 2 x 10 275 lbs. (Standing with a curl grip on the bar holding it at mid thighs as if doing shrugs but curling the wrists. Smith Machine.)
IRONMIND CAPTAINS OF CRUSH Grippers www.ironmind.com
#1 2 x 5
#2 2 x 1
#3 partial 1x
#1 til failure.
Good day. Biceps fealt strong with weights feeling light and easy!
The 2" around thicker handle/bars work the grip, hands and forearms as well very heavily! Building more practical and useful muscle strength in the biceps.
No Triceps work as they were worked hard on Wednesday assisting in the Bench Press and Shoulder Press as secondary support muscles.
Triceps are the pushing muscles in the arms.
JUIJITSU
JUNE 22ND
2" APOLLON AXLE thick bar Deadlifts 95% for maximum repetitions
(310 lbs. x 5)
(More challenging lift with the 2" thick bar than the 1 5/8 inch common Olympic bar. Lots of carry over to standard barbell lifting. Especially supporting and controlling the weight in your hands. After working out with thick bars, an Olympic bar feels like NOTHING! EASY!)
Based on a work out in WORLD'S STRONGEST ARMS Magnus Sammuelsson dvd.
http://www6.mailordercentral.com/iro...sp?number=1404
http://www.youtube.com/watch?v=l4GzrW2-ovM (DVD Trailer)
2" APOLLON AXLE thick bar Curls
110 lbs. x 15
130 lbs. x 10
140 lbs. x 10
110 lbs. x 15
Wrist Roll ( with a barbell rolling and reverse rolling up my body to the chest from straight arms as if doing an upright row.)
2x each direction with 80 lbs.
1 Arm Rope Handle Cable Curl (like Hammer Curls) 2 x 12 110 lbs. each.
1 Arm Cable ROLLING THUNDER 2" revolving handle Curl 5 x 6 120 lbs.
Wrist Curl 2 x 10 275 lbs. (Standing with a curl grip on the bar holding it at mid thighs as if doing shrugs but curling the wrists. Smith Machine.)
IRONMIND CAPTAINS OF CRUSH Grippers www.ironmind.com
#1 2 x 5
#2 2 x 1
#3 partial 1x
#1 til failure.
Good day. Biceps fealt strong with weights feeling light and easy!
The 2" around thicker handle/bars work the grip, hands and forearms as well very heavily! Building more practical and useful muscle strength in the biceps.
No Triceps work as they were worked hard on Wednesday assisting in the Bench Press and Shoulder Press as secondary support muscles.
Triceps are the pushing muscles in the arms.
Thursday, June 21, 2007
CHAMPION!
On June 9th Rick Heidebrecht, who I've been coaching in armwrestling won the Ontario championships held in Woodstock. BOTH left AND right hand titles. This is exceptional!
This is the same guy who won the 220+ weight class at the Ancaster strength contest as well.
http://www.inthehook.com/profiles/rick_heidebrecht.html
I got a phone call yesterday from the newspaper in St. Catherines as well. They are doing a story on him and interviewed me about armwrestling, coaching and training for armwrestling and Rick's win and armwrestling career.
This is the second championship athlete I've trained.
The video from the 2007 Provincials has just been posted. You can check out all the action at:www.ArmsportVideos.com
This is the same guy who won the 220+ weight class at the Ancaster strength contest as well.
http://www.inthehook.com/profiles/rick_heidebrecht.html
I got a phone call yesterday from the newspaper in St. Catherines as well. They are doing a story on him and interviewed me about armwrestling, coaching and training for armwrestling and Rick's win and armwrestling career.
This is the second championship athlete I've trained.
The video from the 2007 Provincials has just been posted. You can check out all the action at:www.ArmsportVideos.com
HOT!!
JUNE 19
Juijitsu 90 min.
JUNE 20
Log Bar Clean: 5 x 135 ,
3 x 155,
1 x 175
(Expected more here. Went for 185 and didn't quite get it. Forgot my belt DOH!! So had to do these raw. Some people think no belt is good. But when you are working up to a near maximum lift that's not a good idea and won't allow you to go as heavy safely. )
Bottom Position Bench Press: 225 x 5 245, 275 x 3 295, **325** x 1
(Don't need a belt for bench pressing.)
Push Press: 5 x 135 ,
3 x 155, 185,
1 x 205, 225
(Went for 235 but no. Back was fine stabilizing the weight but my shoulders didn't have enough left. Push Press is a shoulder press with a bit of hip and legs drive as you press the weight explosively.)
Fealt tired today after not sleeping well and a long day and had a stomach cramp from the heat outside. Not my best day. Just lifted at CROSSFIT so I could just go at my own pace.
Juijitsu 90 min.
JUNE 20
Log Bar Clean: 5 x 135 ,
3 x 155,
1 x 175
(Expected more here. Went for 185 and didn't quite get it. Forgot my belt DOH!! So had to do these raw. Some people think no belt is good. But when you are working up to a near maximum lift that's not a good idea and won't allow you to go as heavy safely. )
Bottom Position Bench Press: 225 x 5 245, 275 x 3 295, **325** x 1
(Don't need a belt for bench pressing.)
Push Press: 5 x 135 ,
3 x 155, 185,
1 x 205, 225
(Went for 235 but no. Back was fine stabilizing the weight but my shoulders didn't have enough left. Push Press is a shoulder press with a bit of hip and legs drive as you press the weight explosively.)
Fealt tired today after not sleeping well and a long day and had a stomach cramp from the heat outside. Not my best day. Just lifted at CROSSFIT so I could just go at my own pace.
Monday, June 18, 2007
JUNE 18
OVerhead Barbell Squat 2 x 7 with 115 lbs.
(Fealt good in the power rack. Behind the neck press the bar and squat down holding the bar at the top.)
1 Arm BARBELL Curl 2 x 7 60 lbs.
2 DB's OVerhead Squat 2 x 7 reps with 1 - 3 Presses at the bottom with 55 lbs. DB's
1 Arm Barbell Side Deadlifts 2 x 7 each with 135 lbs.
(Going to try more next time)
Saxon Side Bends 2x 7 each side with 30 lbs. dumbbells overhead.
Stability Ball Roll outs as many as I could in 1 set. http://www.t-nation.com/findArticle.do;jsessionid=3AA7F3FADA31ADD98A1067CAAA513304.ba08?article=218exer
Boxing class afterward. http://www.steelcitycrossfit.com/ http://www.regencyboxing.com/
(Lots of running and sprints, wheelbarrow hand walking in 100 degree sun! Was killing me but no complaining.)
(Technical work on heavy bag and partner drills.)
I found that running fast wasn't my thing. But I was ok on the conditioning end with the sprints, etc.
May not be the fastest runner and no future 5, 10K marathons planned. But I could've kept going afterward for a while.
Steady wins the race??
OVerhead Barbell Squat 2 x 7 with 115 lbs.
(Fealt good in the power rack. Behind the neck press the bar and squat down holding the bar at the top.)
1 Arm BARBELL Curl 2 x 7 60 lbs.
2 DB's OVerhead Squat 2 x 7 reps with 1 - 3 Presses at the bottom with 55 lbs. DB's
1 Arm Barbell Side Deadlifts 2 x 7 each with 135 lbs.
(Going to try more next time)
Saxon Side Bends 2x 7 each side with 30 lbs. dumbbells overhead.
Stability Ball Roll outs as many as I could in 1 set. http://www.t-nation.com/findArticle.do;jsessionid=3AA7F3FADA31ADD98A1067CAAA513304.ba08?article=218exer
Boxing class afterward. http://www.steelcitycrossfit.com/ http://www.regencyboxing.com/
(Lots of running and sprints, wheelbarrow hand walking in 100 degree sun! Was killing me but no complaining.)
(Technical work on heavy bag and partner drills.)
I found that running fast wasn't my thing. But I was ok on the conditioning end with the sprints, etc.
May not be the fastest runner and no future 5, 10K marathons planned. But I could've kept going afterward for a while.
Steady wins the race??
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