Be Ready!! (jeff's New Training)

[Jeff King]

This training and event will be very interesting and definitely of the HARDEST CORE OF HARDCORE!!
I cannot think about what someone else may or may not be or what they want to do. Only what I'm going to do and am doing and make sure I do as much as I can and intelligently.
I know what I need to do, it's time to go to work! .
At any rate, this is a great thing.

2 DB swings 30’s/bw zercher squats 205 on the bar 3 x 20
Took the bar right from the bottom position squatting down. Bar was about at thigh mid level
Or in the 2nd set of holes from the bottom in the power rack. Slightly below parallel start. Then took up a dumbbell in each hand with palms facing each other (parallel or hammer) Swung back outside my legs and up as I did a quick squat jump up and down as I lowered the dumbbells. (Looking like the take off for a long jump or jump shot.)
Very taxing combo more than I thought. Especially in the lower body!
Stayed very conscious of my breathing in this superset.

Chins with ropes/2 db curl & press 5 x 5 50’s
These fealt good. Brought both dumbbells up close together and did like a V press/Arnold Press. Will up to 55 lbs. each next time. Then did 5 x 5 Chins with the triceps pressdown rope handle, slung over the chin up bar with no extra weight. Done as a superset with as little rest as I could.

A big start to a new training schedule with a big set of goals for summer.

BE READY at all times. Don't say "Oh I have an event coming up so I better start to train and get ready." Always be ready!

[Jeff King]

TUES. the 31st

--------------------------------------------------------------------------------

Today's work out as follows after work was....

#1 High Pull (with farmers walk plate loader bar) Wide Grip 140 ( approx. 70% of bodyweight of 205)
Burpees
1 rep each back n forth for 10 min. time limit.

(I liked this! Took a few to get in the groove but was good after that.) :D

#2 Sandbag Cleans from floor (66 lbs. or 30 kg. bag of sandbox sand)
Burpees
1 rep each back n forth for 10 min. time limit.

(Oh boy! This was tough! Sandbag was murder on my biceps and grip!!) :eek:

160 lbs. Stone Carry (lifted from the ground)
(Only managed 2 laps here across the grass, Back was ok but cardio was hard and couldn't find a grip I wanted AAAAAACK. :mad:
Also has been a long time since I did carries so I need to get back into it.)

-JEFF

[Jeff King]

Pretty much lower body and shoulders and some core work today.....

Deadlifts (no belt, straps of suit, just put paper towels in my palms to help hold the bar)
1 x 20 with 315 (8 - 20 reps no matter what was the goal here. Only 1 brief stop to reset myself.)
1 arm DB C & P 1 x 13 with 70 (spotted myself a bit on the weaker side to get the cleans) (8 - 20 reps no matter what was the goal here per side. A couple regrips here. These are brutal!!)

1 arm DB Swings to front (between feet back and then swing up) 70 again. (1 x 20 BARELY and pretty rough looking)

Standing Cable Woodchops (high, middle, low cable 1 x 20 each side, each position) 80 on cable crossover station.

Went home and did a sandbag walk 110 approx. bag carried cradled infront 2 trips across the house. :) no rest between walk til you can't.
-JEFF

[Jeff King]

Feb. 2

HAPPY BIRTHDAY WORK OUT TO ME! :P

Warm up with 1 x 20 each side of Shouldering a heavy bag at the gym and 1 x 20 of Olymic Snatch into a front squat (snatch then rest it on chest and do a front squat in 1 combo move.) with the boxing heavy bag from the shouldering.

Floor Press in smith machine 1x 18 (goal 8 - 20 all out set) Did about 12 then reset on the floor under the bar moving down lower on chest and made it to 18. Used my Bench Press Lock outs weight here. :BP:

Stiff Legged Deadlifts starting at the top and lowering the weight and pulling back up hitting the hamstring and the negative part of the lift more. 1 x 20 (goal 8 - 20 all out set)til the bar came out of my hands.
supersetted with
Bent Rows on a step 1 x 20 (goal 8 - 20 all out set)

Hanging stretch holding on with a pinch grip from top of the rack.

Quick 1 today. Had to get ready to train with a guy at my gym. Putting some odd lifting in his training and timed max # of reps or sets like x 5 for 10 or 15 min. with 50% bodyweight. Heavy bag lifts and some plyos.
Ringside tickets to see our training on sale soon!
:lol:
Juijitsu in the evening.

-JEFF

[Patrick McGuffin]

Happy Birthday Jeff!

[Jeff King]

THANKS Patrick!

-JEFF

[Jeff King]

Sat. Feb. 4th
Juijitsu a.m. (throws and open sparring: where you start striking then into grappling and grappling and striking on the ground. ) :EP:

Sandbag Cleans: 1 x 21, 15, 9 (66 lbs., 110, 130)
Sandbag Sliding lunges (like a double leg takedown shoot in) cradled in front. 1 x 21, 15, 9each side
(22 lbs., 66 lbs. 110 lbs.)
110 ones were awful! :mad: :confused: Positioning it up was like the fight scene with Gollum in RETURN OF THE KING! :eek: But ok once I got it there.

Finished with a superset of bench dips and 22 lbs. ice salt bag snatches 3 x 10 each

[Jeff King]

MON. FEB. 6TH

Easy day today, light week this week.

Sandbag Front Squats 1 x 20 (bearhug and stand up as you lift it.) 160 lbs. sandbag/army duffle bag.
(HEAVY But low volume. 1 all out set.)

Crunches with no added weight til failure.

Part of the "fun" of sandbags is securing a good hold and controlling the weight as you do the reps. (for those who have never done this training. You get a work out wrestling with that alone.)

[Jeff King]

Feb. 7th



Tire Flip for reps (7)

(Kinda more like lift it then set it back down again with the small area of patio it's on. Supposed to weigh around 450 lbs. from the tire yard. But with all the water, ice in the rim it's easily 500+ right now. Slightly frozen to the ground too with the cold here. So the first couple were "fun"! Careful stepping too as it got uneven and started rolling away sideways a bit on the pick up. But ok I just bailed away.)

Used a belt here to save my back from the extra the conditions outside made.
(Not happy with that. Not a good day but will better it doing it all again later in the week.)



Finished inside with some rotational ab work with a 10 kg. salt bag. 1 x 100 side to sides and woodcutters.

-JEFF

[Jeff King]

Feb. 8th



Sick today but trained anyway somewhat. :(







Heavy Bag Olympic Snatches for reps 15 min. time limit.

(I'm glad I didn't really have a set number here and just went as many as I could in the time at my pace today.)



Weight Sled Backward Dragging each set around the gym til I couldn't with

225 lbs., 180 lbs., 135 lbs. loaded on. Made it more of a drag & carry/load too as I'd run back with the plates to the weight trees as I unloaded it each set. (run carrying as quick as I could to the opposite side of the gym.)



Surprised I got the 225 moving as well as I did.



Resting up now trying to fight off this sore throat and cough.

-JEFF

[Jeff King]

FEB. 9TH

Sandbag Front Squats 15 reps with 160 lbs.
(So much for light week training! BLAAAAAAW!) :N:
Did 12 when I got position on it then had to regrip and reset a couple times and got 3 more.

Crunch with no weight added 2 sets max reps.

[Jeff King]

FEB. 10TH



Barrel Chest Presses (with a water filter barrel filled with gravel weighing about 60 lbs. pressing up laying on the floor) 1 x 100

Different grip on the sides and under unlike a standard bar and controlling it as the stones shift around inside as it goes up and down. ) :BP:



Barrel Curl (2 handed) Tipped it sideways and lifted it grabbing the sides again with fingers creeping under.) 1 x 100

Performed like a barbell curl but had to use the chest to "crush" against the barrel with my hands to control it. (Like an accordian)

Biceps were burning! and a nice inner chest isometric contraction as well with the crushing grip.



Snowing out! But tried the tire and just broke the ice off the bottom and a couple tries. Put my belt on after doing the barrel work out and went back out. Wasn't going to quit it yet. After finding good grips on some dryer treads I drove in and gave it a mighty heave and boom! Up it went though slowly. Regripped and reset my stance after dropping it and did a couple more reps. Tried different sides of the tire to see if a better grip. Got about 8 or 10 in all

-JEFF

[Jeff King]

Feb. 13

SUPER SETS

(DB Curl & presses 55's )

(Rope Chin ups)

5 x 5

Did 3 sets with both DB's going up at the same time and 2 sets 1 side x 5 then the other.

Hands were very fatigued from the rope chins although those went very well. (Very tough on the fingers supporting 200+ lbs. I used the tricep pressdown rope handle slung over the chin up bar for these.)



SUPER SETS

(Back Squats smith machine with feet way forward bodyweight on the bar (205

(2 DB Swings 35's)

3 x 20



-JEFF

[Jeff King]

Feb. 14th



Heavy bag Cleans - Burpees back n forth 1 each for 10 minutes.

(A burpee is a sprawl into a push up then jump up onto your haunches and standing as you do the push up.)



Olympic High Pull 145 lbs. - Burpees back n forth 1 each for 10 minutes.

High Pull is squatting down with an overhanded grip on the bar a little more than shoulder width. Then you explode the bar straight up to chest level in 1 motion using the back, traps and hips drive. Like a super upright row using the hips and legs as well as the upper body.



1 handed Sled Drag 12 minutes back n forth alternating hands each lap or pulling side to side. 45 lbs.

Stones are pretty much buried by snow outside. So tried a nw idea here.

-JEFF

[Jeff King]

Feb. 15



Back and forearm were bugging me today so really just went through the motions minimum. Still getting back after being sick for a week too.



Deadlifts 1 x 8 (8- 20 goal)

Had to really fight with these as my back was stiff and forearm cramp like a tooth ache pain. "War injuries" from 13 years of arm and wrist wrestling.



1 Arm Clean & Press 1 x 8 (8- 20 goal) each. Forearm again so just got r done and moved on.



1 Arm DB Swings 1 x 8 (8- 20 goal) each. These are killers anyway so MEH!



Finished with Cable Woodcutters 1 set High, Middle, Low x 20 each side.

[Jeff King]

Feb. 16

Better! :D
Sandbag Snatches 22 lbs. 3 x 10 (warm up)
Sandbag Lunges 21, 15, 9 each leg (held in front) 22 lbs. 90, lbs. 110 lbs.
I did another set of 9 as well with 130 FEELING STRONG!
Sandbag Cleans 21, 15, 9 with 66 lbs. , 110 lbs. and 130 lbs.
(bag spilled a bit on the 2nd set as I was lowering it (tipped and the flap inside wasn't set right) :mad:
Tough getting a grip here with the different bag shape on this set. The 130 x 9 went up pretty easy. I got a hold of it better when I lapped it I guess (pulled it up resting it on my lap and squating down getting a hold.)
Funny because I wasn't gonna train atall today. I was stiff and my forearm and elbow hurt. Usually doom for gripping anything like you'd do here. :confused:

But fealt good after Juijitsu class so I went for it!

Finished with 30 Tricep Chair Dips.
-JEFF

[Poul Nielsen]

That is some pretty cool sandbag stuff you have been doing lately. It must be really good for your coordination.

Poul :)

[Jeff King]

Yes it is. Balance and grip strength too because of the uneven sand load in the duffle bag. (Even more than rocks or kegs.) Stabilizer muscles are getting worked to compensate with this and because I don't use a belt doing the sandbag lifts either.

If I'm in a hurry too I'll use the 55 lbs. heavy bag at the gym instead for the lifts.
-JEFF

[Jeff King]

Heavy Bag Snatch/overhead squat 1 x 20
Shoulder to shoulder lift 1 x 20 each side
These 2 were done as a warm up.


Stiff legged DL 1 x 20 345 (starting at the top and lowering the bar and pulling back up)
Bent Row 1 x 16, 325
Floor Bench Press, 1 x 18 325 (smith machine)

1 all out set of 8 - 20 was the goal with each exercise.

Barbell Shoulder Swings to the front 1 x 21, 15, 9 with 30 lbs., 50 lbs., 70 lbs.

[Jeff King]

You ever have one of those days where you know you have to train but the way you feel you just KNOW the work out is going to be almost a non event? But you just have to so you decide to go through the motions and mark it down? But then......You get into it and it turns out awesome!??

Tired from work today and commuting twice to & from across town on the city bus to accomedate my client training schedule, I started training around 10:30 pm and figured just get it done and mail it in. One more check off the list.

Sandbag Front Squats and abs ok.

But as it got going I started getting psyched and thought to try heavier on the sandbag so I dropped in the other 66 lbs/30 kg bag into the duffle bag + the 135 that it already weighed. Loading that sucker in was a work out alone so not looking great for me so far. :eek: After some jossling it around I broke the whole load off the ground.

Hmmm, walk around, think about it, look for grab holds (standing on the 1 strap during 1 attempt didn't help either duuuh!) :BB: Find a "ledge" in the bag to wrap around and run 1 arm through the strap as I bearhugged it and squatted down leaning it forward to find a centre of gravity and squeeze and push feet through the floor and pulling it up and inward all at once.....

Either gonna go or not!



Sure enough I managed to straighten up taking the bag up with me in a bearhug and touching the floor and resetting for 15 reps (bouncy as they were but...)



So kinda a new PR for me even though I didn't even feel like lifting anything today. Weird how that works it is!



Curious I pulled the scale over to see and herped the bag on half way and after wrestling with the thing for a long time very awkwardly, I managed to load it on as fully as the scale would allow. Standing it upright as possible it weighed in at 200 lbs approx. (needle was bouncing)



No wonder it fealt so damn heavy! and was such a tough set!



A major feat is clean & pressing a 200 lbs. bag overhead I'm told. Well 200 lbs. front squat is a start anyway!



Finished off with crunches for abs til failure 1 set and stretched then laid there on the floor for a few minutes.

[Jeff King]

1 hour sparring followed by 1 x 50 Good Mornings with heavy bag held in front and 1 x 50 each side of over the shoulder Squats with the weight balanced on my shoulder.



Last light week then starting a new training cycle next week for 9 weeks. Pseudo powerlifting with strongman event training as assistance lifts for the bench, deadlifts and squats.

3 day a week schedule.

[Jeff King]

FEB. 22

Olympic Snatch with heavy bag: Maximum # of reps in 15 minutes.
(Grab it at the sides and CRUSH it inward using the chest as you lift the bag)
(Rested when needed between reps but kept going for the 15 min. round. This is a neat movement. I like it. Hips, back, shoulders.)

Backward and forward Sled Drags: As far as I could go with the weight then drop off a plate and run it back to the weight tree like a relay.
270, 225, 180, 135 on the sled.
Lean back and sit into it and pull the weight into you and keep tight taking short choppy steps.

OR....

Turn around and let the arms hang down holding the handle bar, lean as far forward as you can and use that to start the weight going. Stay forward taking short choppy steps up on the toes.

Legs were DEAD after these! Was really winded after as well with the all out pulls. The 270 was a heavy pull and a PR of sorts.
The gym matting on the floor made it tough to go. The lack of drag traction like on pavement adding to the resistance of the pull.

FUN DAY!! :D :)
-JEFF

[Jeff King]

FEB. 23rd

Rotational Ab work

Side to sides 22 lbs./10 kg. ice salt bag 1 x 100 each side
Woodcutters starting at beside my foot , rotate, pick up up and lift it diagonally over the other shoulder.
22 lbs./10 kg. ice salt bag 1 x 50 each side.

Weather cancelled the tire flip so will do that later.
Juijitsu class. (grappling, belt test techniques)

Easy day.

[Jeff King]

Feb. 25th

Busy and full training day.



Armwrestling practice in the a.m. with the guys I train/coach.

Juijitsu class for an hour (striking drills/boxing mostly) and trained with my instructor running through the strength training drills for the team.

Sandbag Carries (Bearhug, Over Shoulder) 5 min., Kettlebells Duckwalk- Squat back n forth across the mats 5 min. Bench Press - Clean & Press 2 1/2 min. each. Medicine ball abs



Went home, did 20 reps of Sandbag Front Squats with 200 lbs. bag

Did crunches no weight til failure

Took a break and ate then went outside and did tire flip max reps with the bigger tire. (6 today.)

-JEFF

[Jeff King]

Starting tomorrow....



M - W - F

Psuedo powerlifting for 9 weeks working to max out on Squat, Bench Press (Mon. & Fri.)

and Trap Bar Deadlift (Wed.).



I will be using strongman event training as my assistance work for the 3 lifts. I'll be posting the % of maxs and sets/reps instead of the actual numbers. So if someone here sees it and wants to use it in their training too.

Stay tuned and check it out! :)

-JEFF

[Jeff King]

week 1 of 9

--------------------------------------------------------------------------------

Sledgehammer swings (side to side and diagonal overhead alternating hands) 5 minutes non stop.

Sandbag Bearhug Front Squat 14 reps with 200 lbs.

Sled Dragging 325 lbs. *NEW BEST*, 225, 180, then
135, 90 pulling it behind me.

Arm over arm Sled pull with 180 3 pulls. (didn't work as well as I wanted it to. )

Squats 70% x 2, 75% x 2, 80% of max x 2 x 6

Squat supports 2 x with 80%
(This is just lifting it off and standing still holding it on your back as long as you can. Yoke training idea.)

Bench Press 70% x 2, 75% x 2, 80% of max x 2 x 6

Close Grip Bench Press 3 x 10 (75%)
Lock outs 3 x 10 (75% of lock out heaviest weight)

Gym was super busy so took forever it fealt like!
New routine too so 1st week is always the "dummy week" with a new work out figuring it out. Especially for me DOOOOH! :lol:

Juijitsu training Tues. - Thur. - Sat.

[Jeff King]

Mar. 1st



Deadlift from the knees: 1 x 10 - 15 (did 15) 75%

Trap bar Deadlift from the floor 70% x 2, 75% x 2, 80% x 6 x 2

Farmers Walk with 100 lbs. dumbbells back n forth for 10 min.





Went home and did Tire Flip for reps (5 today wanted 7 But tired in the back/hips from all the deadlift and farmers walking.) and Sledgehammer Swings alternating sides swinging up, over and down on an angle (from shoulder down to opposite hip like a sword cut.)

5 min. continuous.

[Jeff King]

March 3

Did my work out after work at the gym.
Squat and bench press heavy day.
Close Grip Bench and Lock outs for assistance for bench and Squat supports (unlocking it from the smith machine with my top weight of the day on my back like a partial squat but just hold it there standing erect as long as I can.)
Sandbag Front Squats and sled work. (Did 1 arm ROLLING THUNDER 2" handle pulls/rows as long/far as I could go with 90, 80, 70, 55lbs. each hand. Fealt lighter than I thought. So was more cardio/endurance work than I really wanted. Try to start with much heavier weight on the sled on Monday.)



Squat (smith machine)
70% x 2, 75% x 2, 80% x 3 x 6



Squat Supports 80% of Squat max. 1x



1 arm ROLLING THUNDER 2" handle sled pulls/rows as long/far as I could go with 90, 80, 70, 55lbs. each hand.



Sandbag Front Squats 200 lbs. (7) (Fealt like a ton after squatting and sled work)



Bench Press (smith machine) 70% x 2, 75% x 2, 80% x 3 x 6


Lock outs 3 x 10


Close Grip Bench Press 3 x 10

-JEFF

[Jeff King]

week 2 of 9

MON.
Squat 70% x 2, 75% x 2, 80% x 2 x 6
Squat Supports (Yoke training) 80% of squat max 1x
200 stone Front Squat (7)
1 Arm ROLLING THUNDER Sled Pulls 180, 135, 90 lbs. each hand.
Sledgehammer swings 5 min.
Bench Press 70% x 2, 75% x 2, 80% x 2 x 6
Lock outs 3 x 10
CG Bench Press 3 x 10

WED.
Trap Bar Deadlifts 70% x 2, 75% x 2, 80% x 2 x 6
Partial Deadlifts (knee level start) 1 x 10 - 15 (10) 405
Farmers Walk 10 min. 100 lbs. Dumbbells (4 laps)
Sledgehammer Swings 5 min.
Tire Flip
500+ (prob 520 - 530 with all the water and ice in it) Shop said it was 450 when I picked it up dry and empty.
7 reps and then 6 reps with my 400 lbs. tractor tire.

FRI.
Squat 70% x 2, 75% x 2, 80% x 4 x 6
Sandbag Front Squats 200 lbs. (10 reps)
Squat Supports 1 x 80% of squat max (Yoke training)
Sled Pull continuous back n forth for 10 min. (Forward and Backward) 70 lbs. (for cardio/endurance)
Sledgehammer swings 5 min.
Bench Press 70% x 2, 75% x 2, 80% x 4 x 6
Lock outs 3 x 10
CG Bench Press 3 x 10

Medicine Ball side to side pass for 5 min. 8 lbs. ball.

[Jeff King]

MON. (Light Squat and Bench Press day)

Squat 2 x 70%, 2 x 75%, 2 x 6 x 80%

Bench Press 2 x 70%, 2 x 75%, 2 x 6 x 80%

Squat Supports Hold with 80% of Squat weight 1x max time hold. (REAL core builder!)

Bench Press Lock outs 3 x 10

Close Grip Bench Press 3 x 10

1 Arm ROLLING THUNDER Sled Pull 190, 145, 100 each hand

Sledgehammer side to side swings 5 min.

(Harder than normal and fealt a bit drained that day.)

Atlas Lift:

Got a new PR on the Atlas Lift (what I call it.) Where you set a stability ball under the smith machine bar on the floor and stand over it and bearhug the ball as you pretty much do a zercher deadlift as you pull the ball back and up. The bar ends up somewhere around the upper arm/crooks of the arms. Pulling the ball into you and up and stand up. It still rolls and shifts/turns side to side unless you get right on it and squeeze the ball and cup your hands.

Warmed up with 125 then did singles with 185, 200, 210 and 220 up to chest height from the floor and racked it like loading a platform. I needed a couple tries at the 210 and 220 but got it. 235 got an inch off the floor but that's it.


TUES. JUIJITSU 90 min.



WED.

Trap Bar Deadlifts 2 x 70%, 2 x 75%, 2 x 6 x 80%

Knee Level Partial Deadlift 1 x 15 (EASY TOO!)

Farmers Walk with 100s 10 min. (7 laps a lot better than last week. Almost 8)

Sledgehammer Swings 5 min.

(Skipped the tire flip as my bicep tendon wasn't feeling 100% after grappling rounds on Tues. Didn't want to risk it. Busy day at work too. )

Was a monster in the gym that day! I was like a human fork lift!



THURS. JUIJITSU 90 min. Better!



FRI. HEAVY Squat & Bench Press day

Squat 2 x 70%, 2 x 75%, 5 x 6 x 80%

Squat Supports 1 x max hold with 80%

Sled Pull (forward/backward) continuously 20 min. with 90 lbs. (light for cardio)

Bench Press 2 x 70%, 2 x 75%, 5 x 6 x 80%

Bench Press Lock outs 3 x 10

Close Grip Bench Press 3 x 10

Sandbag Front Squats (8) with 200 lbs.

(Fealt HEAVY after everything else!)



Good!

No sledgehammers because armwrestling practice Sat. a.m.



SAT. A.M. Armwrestling 1 hour

Juijitsu (easy light) 1 hour

(I have a training camp on Sunday too from 10 a.m. til 2 p.m. so just took it easy today.)

[Jeff King]

Shorter training week as I'll be away this weekend. (More on that later) But got the heavy stuff in before.



MON. DEADLIFT DAY

(done between training clients at the gym www.phoenixfitness.ca)



Trap Bar Deadlifts 70% x 2, 75% x 2, 80% x 2 x 6 (Raw)

Partial Deadlift (olympic bar) 1 x 10 - 15 (410lbs.) (got 15 )



1 handed Farmers Walk 100 lbs. 6 carries (3 each hand) (A lot tougher because of the balancing with the heavy weight on 1 side as you walk trying to keep straight upright and not tip. Great for stabilizer muscles and a different way to do this exercise. )



Tire Flip 12x (!!!) with the heavier 1 (new PR 4 me.) then 5 with the lighter. (tractor tire so lower on the ground so you need to kinda deadlift it to knees the get under it and up & over. Bigger 1 you can just push it up and inward then just lever it up/over. Different technique/muscles working.)

Sledgehammer Swings 5 min.

Sleep, eat again the off for another PT appointment in the evening.



WED. SQUAT/BENCH PRESS

After work

BENCH PRESS: 70% x 2, 75% x 2, 80% x 6 x 6 (WHEW!)

CG Bench 3 x 10

Lockouts 3 x 10



SQUAT:70% x 2, 75% x 2, 80% x 6 x 6 (last couple sets were tough!)

200 lbs. Sandbag Front Squats 15 REPS! (Did 2 then had to reset a better position and popped up a few more. Found a better grip on some loose canvas and finished the 15! )



Squat Supports Hold 1x with 80% of squat

High/Middle/Low Cable Woodcutters 80 lbs. til failure each set per side.

(instead of sledgehammer)



THURS. Going to Juijitsu tonight.



-JEFF

[Nicolette L.]

SO how is it going Jeff? How did your lifts go?

[Jeff King]

HEY,

New post coming up tomorrow. Changed things up a lot this week with assistance lifts. FUN week! :D

Read my post in the TRAINING DISCUSSION about the APOLLON AXLE. (new toy at the gym :p )

Heavy squat and bench press Friday after work!

Good a couple new clients at the gym too. :) :cool:

[Nicolette L.]

Ok awesome! Glad to hear it.

[Jeff King]

Thanks, am following your journal too.

-JEFF

[Jeff King]

WEEK 5 of 9

MON.
Did Curls and Reverse Curls x 1 with the 2" Thick Barbell as I posted in NEW APOLLON AXLE, went up to 160 on barbell curl and 210 on reverse curls x 1

Squats 70% x 2, 75% x 2, 80% of max x 2 x 6

Squat supports 2 x with 80%
(This is just lifting it off and standing still holding it on your back as long as you can. Yoke training idea.)

Bench Press 70% x 2, 75% x 2, 80% of max x 2 x 6

Close Grip Bench Press 3 x 10
Lock outs 3 x 10

Sled Pull/Drag for as far as I could go at 325, 225, 180, 90 (hands were SHOT! after the Apollon Curling )
Sandbag Front Squats 10 reps at home with 200 lbs.

TUES.
Free sparring 1 hr.

WED.
Apollon Axle Deadlift (over/under grip, no chalk)
130, 220, 270, 300 x 1 (took 2 attempt to get the 300 right with the grip and balance with the 2" bar. Tried 310 but only got 1 end about an inch off the floor.)

Apollon Axle Deadlift (over/under grip, no chalk) Partials 310, 330, 350x 1 (missed 360 and went back down and BARELY did 350 at the point with my hands.) as I posted earlier.

No Farmers Walk or sledgehammer.

Trap Bar Deadlifts 70% x 2 , 75% x 2, 80% x 2 x 6

FRI.
Squats 70% x 2, 75% x 2, 85% x 5 x 5 (WOW! Fealt Brutal!)
Bench Press 70% x 2, 75% x 2, 85% x 5 x 5(fealt strong here and good!)
Bench Lock outs 3 x 10
Close Grip Bench 3 x 10 (fealt EASY! Up it next week) :BP:

Squat Support Hold 1x with 85% of squat max. (Fealt comfortable and good here for a good hold.)

1 Arm Sled Pulls/Rows with ROLLING THUNDER til failure each hand with 180, 135, 90
Sledgehammer Swings 5 min.
Sandbag Front Squats 20 reps!! at home with 200 lbs.
(HARD set did everything I could and couldn't budge it after 20 at all. But GOOD SET!)

Busy week working but changed up training a lot and was FUN! :D
APOLLON bar work added a new challenge and set up for next training cycle after this 9 weeker is done.

-JEFF

[Jeff King]

WEEK 6 OF 9

MON.
Squats 70% x 2, 75% x 2, 80% of max x 2 x 6

Squat supports 2 x with 80%
(This is just lifting it off and standing still holding it on your back as long as you can. Yoke training idea.)

Bench Press 70% x 2, 75% x 2, 80% of max x 2 x 6

Close Grip Bench Press 3 x 10
Lock outs 3 x 10
Sledgehammer 5 min.

Sled Pull rope broke after trying a new max pull which put an early end to that! :mad:
Sandbag Front Squats 200 lbs. 1 x 13 (unlucky!)

WED.
APOLLON Partial Deadlift from the knees 1 x 310, 330, 360, 380, 400, 420 over/under grip.
Trap Bar Deadlifts 70% x 2, 75% x 2, 80% of max x 6 x 6
1 handed Farmers Walk 100 lbs. 10 min. alternating sides back n forth.

No Tire Flip that day weather was changeable and busy shift at the gym.

FRI.
Squats 70% x 2, 75% x 2, 90% X 4 X 4
Squat supports 2 x with 90%
(This is just lifting it off and standing still holding it on your back as long as you can. Yoke training idea.)

Bench Press 70% x 2, 75% x 2, 90% X 4 X 4
Everything to this point fealt heavy as hell! :eek:

Close Grip Bench Press 3 x 10
Lock outs 3 x 10
upped both of these by 10 lbs. though.

Sled Pull 20 min. back n forth with 90 lbs. on fixed sled.
Sandbag Front Squats 200 lbs. 1 x 10

SUN.
Went to Toronto and did some event training.
APOLLON Clean & Press maxed at 135 x 1
(ok because never tried those so no expectations)

APOLLON Deadlift (Got the 310 lbs. x 1 NEW PR!)
CONANS WHEEL/ZERCHER CARRY with thick bar in a wood frame carying it down the street.
was new but I thought was cool. I have the strength just have to get the rythmn/technique like farmers walk. Try it again next time we train.

TOUGH WEEK FEELING BEAT UP! :BB:

[Jeff King]

Week 7 of 9

Tues.A.M.
Bench Press 70% x 2, 75% x 2, 80% x 2 x 6
Squats 70% x 2, 75% x 2, 80% x 2 x 6
Squat Supports Hold with 80% of squat 1x max hold
CG Bench 3 x 10
Lock outs 3 x 10
1 Arm Sled Pull with ROLLING THUNDER (180, 135, 90)

P.M.
Free sparring and grappling 1 hr.

THURS. A.M.
Trap Bar Deadlift 70% x 2, 75% x 2, 85% x 5 x 5
Farmers Walk 10 min. with 100s back n forth
Partial Deadlift (knee start) 1 x 10 - 15 (got 11) with 420 lbs.
(no straps!)
Tire Flip 8x heavy and 5x lighter

P.M.
Juijitsu 90 min.

SAT.
Squats 70% x 2, 75% x 2, 3 x 3 95%
Bench Press 70% x 2, 75% x 2, 3 x 3 95%

Atlas lift (loading 1 end of a bar with 3 45 lbs. plates and bearhugging it to lift it off the ground.) 3 x 3
Testing a new idea from Whit Baskin interview to practice Atlas Stones.
A short day away home for Easter and not at my usual gym. So skipped the assistance work. Lifts getting very heavy now so will concentrate energy on them more now.

[Jeff King]

WEEK 8 of 9

Mon.
Squat 70% x 2, 75% x 2, 80% x 2 x 6
Squat Support Hold
Sled Pull 310, 270, 225, 180, 90, 45 til failure each.
Sledgehammer 5 min.
Sandbag lifting 7 reps with 200 lbs. (anyhow squat lift. Was dead from the sled dragging!!)

Bench Press 70% x 2, 75% x 2, 80% x 2 x 6

CG Bench Press 3 x 10
Lock outs 3 x 10
(were HARD!)





Tues. Juijitsu 90 min.

Wed.
Deadlift (straight bar not trap bar this time )70% x 2, 75% x 2, 90 % x 4 x 4
(Got the reps well but went for a new max and got it just over my knees and lost it!)

Partial Deadlifts (knee level) 1 x 15
Cable Wood cutters til failure with 90 lbs. on cable crossover side. High, Middle, Low settings
1 Arm Farmers Walk 100 lbs. dumbbell 10 min. back n forth.

I think I can get the new max next week fresher. Wore myself on the way up here. Well see. No straps with the deads either which was HUGE!

FRI.
Squat 70% x 2, 75% x 2, *100 % x 4* , **added 10 lbs. x 1**, ***added another 10 lbs. x 1***, added 10 lbs. but missed! New PR by 20 lbs. so I'm happy with that!
No assistance work for the Squat. I was done after that!

Bench Press 70% x 2, 75% x 2, Missed a new max attempt!

So did the assistance work ....
Lock outs 3 x 10
CG Bench Press 2 x 10

Weird thing is I was more worried about the squat and that's the one that went better.
-JEFF

[Jeff King]

Week 9 was really a rest week. Did martial arts training 3x this week. Tried a deadlift work out but fealt like crap so nothin really to talk about there. Sick a bit this week too with seasonal stuff. Back at it tomorrow!


-JEFF

[Jeff King]

Monday May 1st

(After a week off the gym. Benching fealt harder than I thought it would the first 2 sets but I got it done.) :BP:


PHASE 1 (for weeks 1, 2, 3, 4) 5 x 5 with 85% of max

Bench Press 5 x 5 with 85% of max (weight stays the same throughout the 1st month here.)

Close Grip Bench Press 3 x 10
Bench Press Lock outs 3 x 10
(same assistance work here as before.)

Cable Crunch 1 set max reps with full cable crossover stack (150 lbs.)

-JEFF

[Jeff King]

Tues. May 2nd

Military Press (smith machine here) 5 x 5 with 85% of max

(weight stays the same throughout the 1st month here.)

(Warm up with no weight on the bar x 5)



Crucifix Laterals (Got these from the Svend Karlsson VIKING POWER training dvd What you do is lift the dumbbells up and hold out to the side for as long as you can then raise to shoulder height again like a lateral BUT when you rep out you bring the dumbbells up overhead on an arch clicking them together at the top. Lower to crucifix position and repeat. DON'T let them drop below.)

1 set with 30's then drop down to 1 set with 15's



Forward Hold for max time holding a 45 lbs. plate, 35 lbs. plate, then 25 lbs. plate.



(Need to get the static holds back up. Haven't done that since last March for shoulders.)



Cable Crunch 1 set max reps with full cable crossover stack (150 lbs.)


Russian SYSTEMA training tonight as well after work.

[Jeff King]

May 3rd Wednesday

Log Cleans 1 - 3 x 10 - 15 (did 3 x 15 here. Shoulders/traps still tight from yesterday so needed it to work that out. Normally I think I'll do 1 set of 10 - 15 concentrating on more weight. Log is a weak spot for me.)

APOLLON AXLE Deadlift 5 x 5 with 85% max. (weight stays the same throughout the 1st month here.)
(fealt pretty good)

Atlas lift (loading 1 end of a bar with 45 lbs. plates and bearhugging it to lift it off the ground.) Did with the Axle bar with 1, 2, 3 plates and 3 45's and a 25 x 5 reps each. Added 10 lbs. but only got 1 rep with it.
Plates were really slippery on my arms and palms so will try sleeves and/or work gloves next time to fix that. But did better than I expected here so BONUS!!

Rope Handle Pull ups 1 x 15 with bodyweight (EASY)

Hyperextensions with holding a 100 lbs. Dumbbell.
3 x 10 - 15 (did 3 x 15 here. Tough but got them.)

Cable Crunch 1 set max reps with full cable crossover stack (150 lbs.)


I did everything raw. No belt.

Shorter, quicker work out than I thought but intense about a 7.5 out of 10.
-JEFF

[Jeff King]

THURS. MAY 4TH

ROLLING THUNDER 1 Arm Deadlifts 140 left hand, 80 right handed.
APOLLON AXLE Barbell Curl 120 lbs.
APOLLON AXLE Reverse Curl 160 lbs.
1 Arm Rope Handle Cable Curl 105 lbs. each side.

All 3 x 10

(Next week I'll do with the ROLLING THUNDER handle instead of the APOLLON AXLE.)



Juijitsu 90 min.

-JEFF

[Jeff King]

FRI. MAY 5TH

Zercher Squats 5 x 5 with 85% max. (weight stays the same throughout the 1st month here.)
(Fealt really heavy! It's been a long time since I went as heavy on these. So, I need to get back into it .) :mad: :EP:

ASSISTANCE WORK:
Standing Calf Raise 3 sets (feet in/out/straight) max reps with 400 lbs. stack (around 20 per set)

Seated Leg Curl 3 sets (Drop sets) max reps
180, 140, 90

Leg Extensions 3 sets (Drop sets) max reps
200, 150, 100

Cable Crunch 1 set max reps with full cable crossover stack (150 lbs.)

12 lbs. Medicine Balls Passes Side to Side 7 minutes

Later on at home.....
Farmers Walk 85% 3 Carries.
(Should do these 1st in the work out. The other training took a lot out of me.) :BB:

[Jeff King]

May 8th

--------------------------------------------------------------------------------

Bench Press 5 x 5 with 85% of max (weight stays the same throughout the 1st month here.) :BP:
BETTER!
Close Grip Bench Press 3 x 10
Bench Press Lock outs 3 x 10
(same assistance work here as before.)
I need to keep the close grip bench before the lock outs because if I do them last my tri's are too fried from all the benching and lock outs.

Cable Crunch 1 set max reps with full cable crossover stack (150 lbs.)
-JEFF

[ChrisRegnery]

Awesome workouts dude! This journal is excellent. Definitely subscription-worthy.

What sort of jujitsu work are you doing?

Thanks,
Chris

[Jeff King]

Hi, we do Japanese Juijitsu with mma a bit. :EP:
The web site is www.hsma1.com

Also did Aikido for about 10 years starting while in college. But I'm new in the Juijitsu style.

[Jeff King]

Military Press (smith machine here) 5 x 5 with 85% of max

(weight stays the same throughout the 1st month here.)

(Warm up with no weight on the bar x 5)
Good today! Pretty much the crux of the work out then just finish with the holds.



Crucifix Laterals
1 set with 30's then drop down to 1 set with 15's
(Didn't feel comfortable with the holding portions of these today. Just couldn't get the right groove. :confused: Laterals overhead were good though.)



Forward Hold for max time holding a 45 lbs. DB, 35 lbs. DB, then 25 lbs. DB
(Tried it with a dumbbell today. I like plates better. Shoulders were plastered by now!) :BB:

Abs Cable Crunch max reps with 150 lbs. stack.

[Jeff King]

Just finished doing tire flip as part of my training and to test out a new idea I got on the web. My bigger tire is 450 lbs. consstruction tire about 5' high with very deep rim. So the idea was to add weight to it by adding plates. The rim was deep enough to put a 50 lbs. home gym plate in there laying down on an angle. So that's what I did exactly.

The only different thing is that I'd pick it up til it was standing on its end and then lower it back instead of pushing it over (only a small space to work with it on as well)

Did 1 repition with the tire itself to warm up, then put 50 lbs. in and did it again and repeated 50 lbs. til it weighed 650 lbs. with all the weights loaded in there. (Got that up but couldn't stand it straight up......YET!)

Happy that it worked and did much better with the flip as well (last time my heaviest was around 540 lbs. in June contest in Ottawa. Struggled with that too!)

I'll be fixing it up better drilling holes in the sides and running a steel bar though it to put the plates on next week.




Log Clean: 1 warm up set then 1 all out set with 150 lbs. (15)

APOLLON AXLE Deadlift 5 x 5 with 85% max. (weight stays the same throughout the 1st month here.)
Rope Handle Pull ups 1 x 10 with bodyweight ARRRGH!

Hyperextensions with holding a 100 lbs. Dumbbell.

Cable Crunch 1 set max reps with full cable crossover stack (150 lbs.)

[Jeff King]

1 Arm ROLLING THUNDER 2" handle Deadlifts 3 x 10 each hand (90 lbs. Right/140 lbs. Left. I'm left handed.)

1 Arm ROLLING THUNDER 2" handle Cable Curl 3 x 10 105 lbs. each
1 Arm ROLLING THUNDER 2" handle Reverse Cable Curl 3 x 10 75 lbs. each
1 Arm Rope Handle Curl 4 x 15 105 lbs. each (going heavier next time :D )



Juijitsu training 1 hour (fealt like I was asleep during grappling DOH! :EP: )
-JEFF

[Jeff King]

May 12

Farmers Walk 85% 3 Carries in my backyard.
(Getting better. Still heavy so just trying to go further. Tried holding the front end of the handles to help me go forward and further. But it wasn't a comfortable way. Hard to control the weights in my hands. But fealt good.)

Zercher Squats 5 x 5 with 85% max. (weight stays the same throughout the 1st month here.)

ASSISTANCE WORK:
Standing Calf Raise 3 sets (feet in/out/straight) max reps with 400 lbs. stack (around 30 per set)

Seated Leg Curl 3 sets (Drop sets) max reps
180, 130, 90

Leg Extensions 3 sets (Drop sets) max reps
200, 150, 100

The leg curls and extensions are really just conditioning and endurance as they aren't a strength heavy exercise.
Cable Crunch 1 set max reps with full cable crossover stack (150 lbs.)

Was a total machine today!! I fealt GREAT! :D
-JEFF

[Nicolette L.]

Great Job Jeff! Keep it up.

[Jeff King]

Thanks, I set a kinda PR with the tire medley adding the 200 lbs. in the 450 lbs. tire. (650 lbs. to the waist but couldn't walk it over.)
600 lbs. was a 2006 goal for tire flipping so I think I beat that already. :)

Hope that's compareable to an actual 600 lbs. tire flip with the plates loaded in. Anybody? Feedback??
-JEFF

[Nicolette L.]

WOW! Very impressive! Looks great.

[Jeff King]

Thanks!
-jeff

[Jeff King]

:BP: Bench Press 5 x 5 with 85% of max (weight stays the same throughout the 1st month here.)
Good! Getting better each work out :BP:
Close Grip Bench Press 3 x 10
Bench Press Lock outs 3 x 10
(same assistance work here as before.)

Cable Crunch 1 set max reps with full cable crossover stack (150 lbs.)

The rest of the work out just dialed it in. BLAAAAH :N:
Did it but wasn't too exciting.


-JEFF

[ChrisRegnery]

Great going Jeff! That 5x5 looks great. I always liked the idea of symmetry. :p :confused:

-Chris

[Jeff King]

SHOULDERS

Military Press (smith machine) 5 x 5 with 85% max (This is the bear of the work out. Get through these and the rest of it is easy. Really thinking about doing a few times with progressive 1's with a free bar or Axle for something new after these 10 weeks.)



Crucifix Laterals til failure with 30's and then 15's (I really like these now! :) )



Forward Holds with a 45, 35, 25 lbs. plate for time. (Fealt good here and got locked in and comfortable. Had fun with a trainer and their clients with these because you just stand there still holding it as long as you can and don't worry if I start screaming for no apparent reason here. :eek: Static holds tend to hurt! :p )



Martial arts training 90 min. afterward. :EP:

[Jeff King]

MAY 17

Log Cleans 1 x 10 - 15 (Did 10 reps adding weight from last week. But need more drive forward with the hips here.)

Atlas lift (loading 1 end of a bar with 45 lbs. plates and bearhugging it to lift it off the ground.) Did with 2, 3 plates and 3 45's and a 25 x 5 reps each. Added 10 lbs. but only got 3 rep with it. Better than before but no quite there yet! SMASHED after these! :BB: Long sleeves helped a bit here.

APOLLON AXLE Deadlift 5 x 5 with 85% max. (weight stays the same throughout the 1st month here.)
(A little rough start after the Atlas lifts but found a good groove.)

Rope Handle Pull ups 1 x 15 with bodyweight (EASY)

Running Man Chins 1 x 15 (going side to side on the bar at the top of the rep and bicycling the legs as well. Trying something new today playing with a few different variations of chins. )

Hyperextensions with bodyweight (back was a little tight so....) 3 x 10 - 15 (did 3 x 15 here.)

Cable Crunch 1 set max reps with full cable crossover stack (150 lbs.)


I did everything raw. No belt.

[Jeff King]

Thurs. May 18

ROLLING THUNDER 1 Arm Deadlifts 140 left hand, 90 right handed.
APOLLON AXLE Barbell Curl 120 lbs.
APOLLON AXLE Reverse Curl 160 lbs.
All 3 x 10
(AARRRGH!! Hands were really cramped today! Old joint pains in the right fingers. Still affected from yesterday :( :mad: )

1 Arm Rope Handle Cable Curl 110 lbs. each side. 4 x 15 each side (Going up again next time.)

[Jeff King]

MAY 19

Zercher Squats 5 x 5 at 85% of 1 RM

Standing Calf Raises 3 sets til failure with 400 lbs. stack. 1 set each feet straight, in, out. (around 30 reps first 2 sets and 20 on the last.)

Seated Leg Curls 3 sets til failure (180, 140, 90 lbs., drop sets)

Leg Extensions 3 sets til failure (200, 160, 100)

Worked out at a quicker pace as I was training with a friend and trainer at the gym. A bit of a demo/orientation too.

No Farmers Walk because of pouring rain all day outside for the past week here! :(

[Jeff King]

MAY 22ND

Bench Press 5 x 5 with 85% of max (weight stays the same throughout the 1st month here.) :BP:
EASY! Only got tough on the last 5 reps!

Close Grip Bench Press 3 x 10
Bench Press Lock outs 3 x 10

Cable Crunch 1 set max reps with full cable crossover stack (150 lbs.)

Don't know what I was on today but everything fealt light (it's really not.) and easy! :)

I guess TACO BELL and coffee is good for a pre work out meal! :p :D

[Jeff King]

MAY 23

1 hour martial arts training then...

Military Press (smith machine) 5 x 5 at 85% 1RM Tried seated but went back to standing. Fealt really heavy after the planks and walking in th plank position on hands and stand up grappling.

Forward Holds with 45, 35, 25 lbs.

Crucifix Laterals 30's ---> 15's hold the overhead laterals til failure each.

30s got really tough to control and balance. Shoulder was bugging me going into tonight a bit. But trained through it.
-JEFF

[Jeff King]

MAY 25



Log Cleans 135 x 5, 165, 175, 195 x 1, 205 *miss x 2 attempts* :mad: :mad:

The 195 was tough to the chest and lost it on the way back down.

APOLLON AXLE Deadlifts 5 x 5 at 250 lbs. (85% 1 RM)



ATLAS LIFTS 2, 3, 3 45 Plates + a 25 lbs. plate x 5 (simulating Atlas Stones )

This is a tough exercise and needs work! :confused:

Back was pre exhausted from the log cleans earlier in the day for sure! Gripping the slippery JADE brand plates was an issue too. GRRRR!



Rope Handle Pull ups 1 x 15

Hyperextensions 3 x 15 holding a 100 lbs. dumbbell.

Turned over and did Sit ups on the Hyperextension bench holding a 100 lbs. dumbbell.



Feel like I got run over by a truck! :BB:

-JEFF

[Jeff King]

MAY 26TH

Switched up my training days this week. Also pretty busy day working at the gym and squeezing my own work out in.

Zercher Squats 5 x 5 at 85% max (ankle was a little iffy after taking a wicked ankle lock in grappling yesterday but ok just careful.)

Seated Calf on smith machine (bar across my quads old style seated calf raise!) 1 big drop set til failure each weight. 290, 225, 135

Done after running a co worker through a legs/biceps work out....

Seated Leg Curls 1 big drop set til failure each weight. 180, 130, 90
Leg Extensions 1 big drop set til failure each weight. 200, 150, 100
(Just beauty work here which is kinda pointless as far as me :p :eek: )

Medicine Ball side to side passes 5 min. with client.

Stone lift/carries with 200 lbs. then 160 lbs. stone in my yard after home from work instead of farmers walk.

Changed a few things up in the assistance work to keep it interesting.

[Jeff King]

MAY 29 PHASE 2 (3 weeks)

:BP: BENCH PRESS 3x 3 at 90% of max up from 5 x 5 with 85%
Same assistance as earlier with the Lock outs and Close Grip Bench 3 x 10
Abs Cable Crunch til Failure 1 set with 150 stack

(Not my favourite day. Done after training 2 clients at the gym this morning.)

Training camp Sunday as well. Back on track after a weird week last week training wise.

[Jeff King]

MAY 30
A.M.
Military Press 3x 3 at 90% of max up from 5 x 5 with 85%

Same assistance as earlier with the Crucifix Hold - Laterals and Front Holds BUT for something different I did plate front raises after the Front Holds with the 45 , 35 and 25 lbs. plate as many raises as I could.

Cable Crunch 150 lbs. stack til failure.

P.M. Juijitsu 1 hour.
-JEFF

[Jeff King]

MAY 31
200 lbs. - 160 lbs. Stone Carry in my yard HOT OUT!!! :mad: :eek:

Took a few tries with the 200 but once I got it it went up pretty easy.

Zercher Squats 3x 3 at 90% of max up from 5 x 5 with 85%

Fealt I didn't get enough with the stone carries so I tested out a relay for my clients. Farmers Walk then deadlift and walk back n forth across the gym.
100 Dumbbells then deadlift a 100 lbs. bar and do a light, fast lap with that. Intervals!

Seated Calf Raise on smith machine (bar across my quads old style seated calf raise!) 1 big drop set til failure each weight. 315, 225, 135

Seated Leg Curls 1 big drop set til failure each weight. 180, 130, 90
Leg Extensions 1 big drop set til failure each weight. 200, 150, 100


JUNE 1ST
A.M.
APOLLON AXLE POWER CLEANS 1 X 15 with 90 lbs. instead of using the Log.

APOLLON AXLE DEADLIFT 3x 3 at 90% of max up from 5 x 5 with 85%

ATLAS LIFTS 2, 35 and a 10 Plates + a 35 lbs. plate on 1 end of the bar with 2 plates on the other. x 5 (simulating Atlas Stones ) Fealt good today! Stronger! :D

Have to still get a regular technique on these to lift.

Rope Chins 1 x 15 (bodyweight only)

Good Mornings on smith machine instead of Hyperextensions 3 x 15 with 210 lbs. on bar.

P.M.
Juijitsu 90 min. :EP:

[Jeff King]

June 2nd

ROLLING THUNDER 1 Arm Deadlifts 3 x 10 (140 left/90 right hand) These are really tough as a reps lift but fealt strong.

ROLLING THUNDER 1 Arm Cable Curl 3 x 10 100lbs. each
ROLLING THUNDER 1 Arm Reverse Cable Curl 3 x 10 80lbs. each
1 Arm Rope Handle Curl 4 x 15 110 lbs. each
Cable Crunch with stack til failure.

-JEFF

[Nicolette L.]

WOW JEFF,
Mixing it up a little. Looking great! Keep it up.

[Jeff King]

Thanks Nicolette.

Having fun and feeling as strong as I've ever been. Although the stone carries in the heat last week probably wasn't a good idea! Oh well.

Stay tuned. More to come!
-JEFF

[Nicolette L.]

I am looking forward to it.

[Jeff King]

June 5th

Thick Bar Deadlift 3 x 3 at 90% 1 RM
Thick Bar Svend Karlssen style Cleans 2 x 10 90 lbs. (Trying a new way here from his dvd. Lifting it overhand then wrapping 1 side in the crook of the arm and finishing to the shoulders. Easier way t clean it but hard to re grip for the press. ANY POINTERS GUYS??)

Tried Zercher Deadlifts for a light set as well. I like these actually. Thought they'd be weird.

Military Presses 3 x 3 at 90% 1 RM NICE!!
Cable Crunch max reps 1 set
No assistance work.

June 7th
Bench Press 3 x 3 at 90% 1 RM EASY!
Zercher Squats 3 x 3 at 90% 1 RM Same
Cable Crunch max reps 1 set
No assistance work.


Juijitsu on the Tues. and Thurs.

June 10th CONTEST DAY

Some good, some bad but ok.
Saw a bunch of people haven't heard from in a long time. The whole Toronto group was there as well. :)

First they pretty much scrapped the original events list (oh boy!) and switched the log press to a log deadlift which is just lift it up stand up straight. OK but adding 100 lbs. to it wasn't a good idea. Very uneven, unbalanced and the plates would slide off. The spotters were just standing around not paying attention. Hamstring and or lower back pull waiting to happen here because it was so far out you had to round and bend over and reach to lift it.
Tested it and looked at it and then I just said the heck with it and walked away.

The heavy weight guys did the clean & jerk with it just empty (100 kg/220 lbs.) and a few injuries on that one from the unbalanced log once they'd get it overhead it would either go up lopsided or tip.

Instead of a Farmers Walk they used a demolition derby car with handles and you just wheelbarrowed it. Very light! I was surprised so I picked it up and started running but it tended to veer around and when the driver turned to compensate I lost it and dropped the car. One drop that's it. A lot of guys did this and fell short.
Would've been good too if it was just as far as you can get in the minute time limit. Drop, pick it up and keep going for however far in the time limit. Heavier too.
Oh well. Something for me to work on and get better.

Another change next, Medley 3 part event now. OK,
Pick up a steel bracket and run 50 feet and drop it off then roll the car from the last event end over end 360 degrees then load a steel pipe onto the truck on the other side.
Picked up the first part and ran with it and got to the car and lifted it by the roll bar and got it up on it's end and with about 3 inches away went to regrip and it came back on me catching my forehead. :BB:

Shook it off and went again then as I was gripping under again I gashed my hand on something there. (Car just didn’t like me at all!)
(thought it was my head when I went to check it quick running my hand over it but no.) This is your brain..... THIS is your brain doing a strongman contest. (like the old anti drug commercial) HA! :T:
Taken harder drops in training in Aikido so was fine.

This one pissed me off because the pipe on the other end was light after trying it earlier and I knew I could've finished it. Saw a few guys after grab the car under the bar and in a couple holes which worked better and I probably would've too if I'd done that way but ok. Injuries galore on this one! Guys would rest it and the regrip underneath and CRUNCH! Folding under the weight and wait a while for the helpers to figure out what happened. DOOOH!
Don't ever want to see that one again.

WAAAAY too casual about things that day and the fact that there was injury potential.
Final event was the truck pull (14,000 lbs. flat bed truck) with stuff loaded on the back so approximately.
I was looking forward to this one! Did this before and I like it. They forgot the tow rope though. So this caused some concern around.
Got down really low and pushed off onto my toes and after a very hard start it got going well and fast. Crab walking on the road as I pulled. Work gloves I wore really saved my hands and knuckles here.
Was easy til the last 5 feet or so. (probably messed with the brakes on me there. HA!) Was thinking I wanted to try the heavier truck. Especially if they had had a rope.

Nice weather for it all day. Was dead when I got home and crashed from 8 til midnight, got up, showered and ate something then back to bed.

[Jeff King]

From Saturday's event.
Thanks to Alex D. for taking these.
-JEFF

[Poul Nielsen]

Hey Jeff are you coming to To this Sunday for the FAME competition?

[Mike Gill]

Dude:

You had that car on its side for a freaking eternity. I think if you would have ate 2x the breakfast you usually do the added bodyweight alone would have gotten it over.

[Jeff King]

Poul,

I got Conor's e mail last night about the demo and yes I'm planning on being there anyway for work so I'm in for the strongman demo as well.

Mike,

Yeah that really irked me. I went to grab lower when it was up there and lost it and that's when it clocked me :BB:

I went to pull it up again after that and that's when/where I cut my hand in the pic. Pressed my adams apple on the door lock too leaning in so was pretty much getting choked out as I lifted it DOOH!
I didn't wanna rest it on my legs like a tire as I saw a couple guys get folded under the weight and that was bad.

I had to finish something right for the day in the truck pull! lol

[Jeff King]

June 12



BENCH PRESS 3x 3 at 90% of max

Same assistance as earlier with the Lock outs and Close Grip Bench 3 x 10


Abs: Cable Crunch til Failure 1 set with 150 stack



Got to train laying down today after Saturday!

-JEFF

[Ben Booker]

Nice workouts bro and congrats again on your competition.

[Jeff King]

JUNE 13
Military Press (smith machine) 3 x 3 (Fealt really heavy! )

Feeling run down today (seasonal weather change and probably still feeling it from Saturday too. Not so much musclewise but probably CNS still recovering. Will increase food.)

Front Holds with a 45, 35, 25 lbs. plate then plate front raises with each weight til failure in a triple drop set.

Crucifix Laterals with 30's then 15's

I do notice my shoulders are building up nicely on this work out. :D

[Jeff King]

June 14

APOLLON AXLE DEADLIFT 3 X 3 at 90% 1RM
(Left forearm was really cramped and painful from the weekend but I got it. Actually fealt good because the deadlifts stretched it out)

ATLAS LIFTS Did singles adding weight each time today. (90, 125, 135, 180, 190lbs. loaded on one end of the APOLLON AXLE X 1)
*NEW PR Here*

Wide Grip Chins 1 x 15 (bodyweight) (Being careful with the foream)

Good Mornings on smith machine 3 x 15 (instead of weighted hyperextensions.)

Cable Crunch 1 set max reps.

Didn't do the log lift because of my forearm. :mad: :(
-JEFF

[Jeff King]

JUNE 15

ROLLING THUNDER 1 Arm Deadlifts 140 left hand, 90 right handed. 3 x 10
ROLLING THUNDER 1 Arm Cable Curl 3 x 10
ROLLING THUNDER 1 Arm Reverse Curl 3 x 10
Rope Handle Hammer Curl 4 x 10 each arm

Fealt better on this than I thought I would. Did the easier work out instead of the APOLLON AXLE curls.
Took a couple MOTRIN pain relievers in the morning before going in.

[Jeff King]

JUNE 16
Farmers Walk in the yard 85% 3x (Third carry was the longest Surprisingly )
Zercher Squats 3 x 3 at 90% HEAVY!
Standing Calf Raise 3 sets til failure with 400 lbs. stack.) 1 set feet in, out, straight ahead.
Seated Leg Curls 3 sets til failure (180, 135, 90)
Leg Extensions 3 sets til failure (200, 150, 100)
Cable Crunch til failure (150 lbs. stack)

[Jeff King]

Stepped into the pro armwrestling event at FAME in Toronto yesterday http://www.fameworldevents.com/event...amedetails.asp at last minute and placed 2nd. Got to have yet another match with my friend and constant competitor who won the Canadian championships last Sept. and held 2 wins over me in our last 2 matches. He has been on a good streak the last 2 years but yesterday I beat him back after yet another loooong deadlocked match at the centre of the table back n forth.
This is probably the 20th pull we've had in competition against each other in the last 4 years. 2004 was my year except for nationals where he beat me for a top 3 finish, 2005 was his and now 2006 I got him again

There was talk last year of a $$$ SUPER MATCH 3 out of 5 rules and I asked him if he still was interested in having one yesterday.

It was good to have another match with my friend Eric yesterday which really brought the crowd alive....Again. Probably 1 of the 3 best for that.

Not the turn out expected for sure. But I think we made good with what and who we had there to demo the sport.

An added touch that was really cool was we held the matches with the table set up in a boxing ring! I guess they had boxing and kickboxing at night so inbetween with the stages set up for the fitness and bodybuilding shows we had use of the ring for 4 hours. This looked neat and made it very different.
-JEFF

[Jeff King]

June 19th

Bench Press up to 95% for 2 x 2 :BP:

Close Grip Bench Press 3 x 10
Bench Press Lock outs 3 x 10
(same assistance work here as before.)
I alternated sets of these 2 exercises for something different a la supersetting.

Cable Crunch 1 set max reps with full cable crossover stack (150 lbs.)

One of my buddies on staff at the gym got me to show him how to armwrestle to beat a guy at his other job who challenged him to a match. :D

[Jeff King]

June 20th
Barbell Front Press in the power rack (standing starting with the bar on my upper chest. ) 115 lbs., 135 lbs., 155 lbs., 185 lbs. x 1. Did 195 lbs. but it was pretty half assed (up to top of head.) so I'd guess my max would be 190.
Smith Machine Press 2 x 2 at 95% 1RM
Front Holds with a 45lbs., 35 lbs. and 25 lbs. plate for max time. Then Front Plate Raises with each weight til failure.
Crucifix Lateral 30's then 15's hold for time then reps til failure each weight.

I've been wanting to try free bar pressing for a while as I wanted to get away from doing smith machine ones and they actually feel better on my shoulder joints even though I can't use the same weights. Set the safety bars right under the pins in the rack just in case and was all good! A starting point which I'm sure I'll get stronger on.

[Melissa Mesich]

Jeff,

Thanks for the mail. I am so excited to meet you at Big Tony's Pro-Am. This is really going to be a great show!!!! Keep up on the great work-outs. :marv:

[Jeff King]

June 21st
Log Lift 1 x 15 with 165 lbs. (last 5 were pretty rough! Done without touching the tires inbetween reps off the thighs.)

APOLLON AXLE 2" barbell Deadlift 3 x 2 at 95% maximum.
(Did an extra set because the first 2 reps came up lopsided after not gripping the bar properly.
Left ring finger just touching the edge of the hockey tape marker is the proper placement. :P Demolished this lift today! :D

One of the other trainers, a buddy at work there thought the 2" bar deadlifts were awesome and bragged me up to his client he was training across from me :D

Rope Handle pull ups 1 x 15

Gym was super busy at this time so I wasn't able to do Atlas Lift. Power rack area was taken up by a guy doing sit ups in the power rack.

Hyperextensions 3 x 15 holding a 100 lbs. dumbbell.

Ab Crunch on the Hyperextension bench holding a 100 lbs. dumbbell.

After my work out I helped out with the kids gym upstairs. It looks like a McDonald's PLAY LAND but without the HAPPY MEALS :lol:

More healthy for them.
-JEFF

[Jeff King]

June 22

ROLLING THUNDER PR attempt *miss* :mad: :EP:

APOLLON AXLE 2" bar Curls 3 x 10 120lbs.

APOLLON AXLE 2" bar Reverse Curls 3 x 10 160lbs.

ROLLING THUNDER 1 Arm Deadlifts 3 x 10 145 Left Hand/ 2 x 10, 1 x 8 110 Right Hand (Fingers on right side hurting so was more difficult than normal.)

[Jeff King]

THURS. June 22 P.M. JUIJITSU :EP:

FRI. JUNE 23RD OFF ( TORONTO TV INTERVIEW FOR NEW BUILDING BETTER BODIES TV SHOW IN SEPT.) :cool:
Was tired and sore after the trip and a 13 hour day. But a good tired. :)

SAT. JUNE 24TH
ZERCHER SQUATS 2 x 2 with 95% 1RM
1 ARM FARMERS WALK 3x per side with 100 lbs. dumbbell
STANDING CALF RAISE 3X til failure with stack.
SEATED LEG CURL 3X til failure with 180, 130, 90 lbs.
LEG EXTENSIONS 3X til failure with 200, 150, 100 lbs.

Did a fast one today and kept a fast pace before doing a CPR class at the gym to re certify again.
-JEFF

[Jeff King]

http://www.brutestrength.com/forum/index.php?showtopic=64&st=80&gopid=9109&

Click here to see THE LOST WORK OUTS :p
(While the site was down)

-JEFF

[Melissa Mesich]

Oh Jeff, Big Tony's is filling up and you haven't sent in your actual application yet according to Paul. (You better soon, because I know of 2-3 other guys that are probably going to send theirs in within the next few days) Thought I would give you a heads up, if you weren't following that thread, because it's filling up fast now ;) It's going to be so fun!!! If you can't tell, I am pumped and recruiting my boy's like crazy. He! He!!


EDIT: I take that back....I guess they bumped it up to 30 each now, but still you should get your application in.

[Jeff King]

Originally Posted by Paul Neuhaus
BIG CHANGE FOR BIG TONY'S!!!!

Because the contest is filling up so quickly, and this is your last chance to earn a Pro card this year, Tony informed me today that he will allow 30 instead of 20 for EACH Open HW and Open LW class!! So, now there's plenty of room for more people to sign up!

I'll be ok now. But gonna do that as soon as I get things organized this week.

[Jeff King]

Mon. July 3rd

Final week of the 10 week training cycle. This was based on a combo of a MILO article on Karl Gillingham's prep for strongman season training and this interview http://www.bodybuilding.com/fun/criticalbench18.htm

Got most of the event training ideas andbicep/grip work from the MILO article and just put them in as assistance in the schedule in the link.

Assistance work this week will be cut right down or out in powerlifting style in the final days to concentrate on the main lifts.

Today was Bench Press 2 x 2 at 95% of maximum. Heavy but fealt ok. Kind of a strong lift right now. :BP:
No assistance stuff.

ROLLING THUNDER 1 Arm Deadlifts 3 x 10 (110 R./145 L. handed) Started rough on right side and didn't know if I was even going to do it today. Alternated sets each hand for more rest between and ended up getting a PR on both hands!! :D

195 lbs. Left handed, a 5 lbs. gain there and 125 right handed a 15 lbs. gain here!!! :KD:
This is signifigant because I'm left handed and gained more strength on my weaker side.

ROLLING THUNDER 1 Arm Reverse Cable Curl 3 x 10 85 lbs.
ROLLING THUNDER 1 Arm Cable Curl 3 x 10 105 lbs.
DB 1 arm Hammer Curl against the rack 4 x 10 105 lbs.

Side to side Rotational Abs work holding a 45, 35, 25 lbs. plate til failure each.

[Jordan Frantz]

... So I've always had trouble hitting my hamstrings, and I figured I'd ask here rather than email to get more of this type of information out there, so I hope you don't mind...

I guess I should start by saying that I'm split right down tha middle, left being my palsy side. I also have tha classic scissor style limp/gate due in part to my left leg.

I'm trying to find ways to hit my ham(s) more directly. Although I can do seated leg curls (lying is even worse), I find it difficult to get both full ROM and TUT due to tha curling angle of that inverted leg... I can usual get tha positives down, it's tha negatives that become non-existant unless I put tha rest of my body at an akward angle to compensate.

Any suggestions?

[Jeff King]

JUIJITSU TUES. the 4th

JULY 5

APOLLON AXLE Deadlifts 2 x 2 at 95% of maximum.

Atlas Lift (Plate Rows)10lbs. plate + 2, 3, 4 45 lbs. plates x 1 loaded onto 1 side of the bar.

Side to side Rotational Abs work holding a 45, 35, 25 lbs. plate til failure each.

Log Lift to Chest 1 x 15 at 175 lbs.
(Very tough after the 1st 6 reps! More like 1 x 6, 5, 5 broken up like a rest pause style. Really decided I didn't like log cleand as a reps exercise! lol)

Only did the major lifts and did away with the smaller stuff in the assistance like chins and back extensions.
-JEFF

[Jeff King]

... Any suggestions?

Not a fan of isolation movements as am not a bodybuilder and more interested in strength training for practical every day applications. But you can try standing leg curl machine if your gym has one and 1 legged seated leg curls. Weighted back extensions, Good mornings and stiff legged deadlifts lighter with higher reps/sets, Car pushing/pull. Sled pull/dragging backward has worked wonders for me and really brought up my deadlift and squats too.

[Jeff King]

ZERCHER SQUATS 2 x 2 with 95% 1RM
(These fealt heavy as hell still! But better than last week.)

STANDING CALF RAISE 3X til failure with stack.
(1 set toes in, straight forward and pointed out)

Smith Machine Military Press 2 x 2 with 95% 1RM
(Good. Had a massage the other day and it worked out a lot of the nicks and soreness and stiffness I've had.)

Cable Crunch 1 set til failure with 200 lbs.

Last week of the 10 week cycle so next week is a week off the gym to rest and recoup including some active rest outside the gym.
-JEFF

[Jeff King]

Dino training cycle based on the routines in Brooks Kubik's book.
http://brookskubik.com using a different 1 each week as the exercises and set/rep schemes are simillar so you can track them anyway. A bit of variety for fun too!

Many exercises from the original "have been changed to protect the innocent" :P

JULY 17TH MON.
CAPTAINS OF CRUSH #2 3 x 5 max squeezes each hand

TRAP BAR from the floor 4 x 1 (pyramided up) 140, 230, 320, 370
(Wanted more here! :mad: I've decided to use straps next time so I can hit more back and legs with grip being working with the APOLLON AXLE and ROLLING THUNDER HANDLE and grippers I'll be using thoughout the training program.)

{ Smith Machine Good Mornings }
{Smith Machine Step ups each side}
Supersets 5 x 5 (pyramided up)
135, 205, 225, 275, 295
THESE WERE KILLERS!!! ( for Yoke training ) :eek:

APOLLON AXLE Curl 5 x 5 (pyramided up) 40, 70, 90, 110, 130
(Adding more next time to the last set.)

Full Contact Twist 1 x 25 each side with 35 lbs. on the bar.
(Adding more next time.)
See them here....
http://www.bodybuilding.com/fun/mm6.htm

Treadmill Interval high incline/flat (Hills) 1 min. incline - 1 min. flat for 5 min. to finish off. :C:

WOW!! Was smashed after this work out. Very Back/Legs heavy work!
What I need though.
-JEFF

[Jeff King]

TUES. JULY 18
Juijitsu 1 hour

WED. JULY 19
APOLLON AXLE Deadlift
110 x 10
200 x 5
290 x 5 (Did the first 3 reps easy but got thrown off by a drip from the ceiling and lost it. DOOOH! But jumped right back down and finished off the last 2 reps.)
330 x 5 (took a bit to set up right here but once I got it going up the shins was ok. Maybe had 10 lbs more in me especially if I'd went right off from the 200 lbs. set.)

Zercher Deadlifts
110 x 5
130 x 5
160 x 5
180 x 5 (VERY TOUGH and tough 3 tries to get it) :BB:
Done with APOLLON AXLE. New lift here, so it's a starting point. Have to work on it.

Barbell Bench Press in power rack: :BP: NEVER done free weight benching before. Usually HAMMER STRENGTH or smith machine or dumbbells.
Set the bar on the hooks in the rack and the safety bars just above my chest so it could catch and could safely bail out if I couldn't get the rep.
45 lbs. x 1
135 lbs. x 1
155 lbs. x 1
185 lbs. x 1
205 lbs. x 1
225lbs. x 1
275 lbs. x 1 (unracked it but came down uneven and caught it on a rebound off the pins and finished the lift.)
295 lbs. x 0 x 2 (Tried it twice but couldn't lock it out)

ROLLING THUNDER 1 Arm Deadlift 3 set til failure
Left Hand 180 lbs., 135 lbs. 90 lbs.
Right Hand 115 lbs. 90 lbs., 45 lbs.
(I'm left handed)

Knee Raises 1 x 25
Treadmill Interval high incline/flat (Hills) 1 min. incline - 1 min. flat for 10 min.



Log Lift at home after a short break.
135 lbs. x 1 (empty log)
155 x 1
185 x 1
205 x 1 (BARELY to chest. Sat in the squat clean bottom position for a while trying to adjust and get set.)
215 x 0 (Back was totally shot! Barely off the car tires. )


Monsterous day today and was super psyched to train!! :D

[Jeff King]

THURS. JULY 20TH Juijitsu 90 min. (light class)

MON. JULY 24

Alternating Sandbag Shouldering with 130 lbs. army duffle bag 9 reps
(Been a while since I did sandbag lifting. My body said "You want me to lift what??" )

TRAP BAR from the floor (pyramided up) 140, 230, 320, 370, *390* x 1
(Tried using straps on the last 3 weights.)

Zercher Deadlifts 1 x 5, 4, 3, 2, 1 with Olympic bar 135, 145, 155, 185, *195lbs.*
(I like the APOLLON AXLE better here. I bend down and take the bar on my forearms, hooking my wrists in. I can't cross them over from the start like Zercher Squats. I row the bar then up & into my lap. Hoping this will help Atlas Stones.)

APOLLON AXLE 2" bar Curls 40, 70, 90, 110, *170lbs*. x 1 *NEW PR HERE*

Full Contact Twist 1 x 15 each side with 45 lbs. on the bar.
See them here....
http://www.bodybuilding.com/fun/mm6.htm

VERY DEAD after this work out! But it's fun and everything is going up each time brick by brick.

-JEFF

[Jeff King]

Wed. July 26th



APOLLON AXLE CLEAN
1 x 5, 4, 3, 2, 1 (pyramid up each set)

Didn't do well here atall. Due to my right wrist flexability issues I can't do straight bar cleans very well. I ended up doing a mixed grip cradling the 1 side in the crook of my arm to get it over. Kind of a Karlsen Clean. Cut my hand when my watch caught and scraped off the bar here GRRRRRR! :mad: :(



Smith Machine Push up 1 x 5, 4, 3, 2, 1 (pyramid up each set 65, 95, 115, 135, 155 lbs.) with the smith bar across my back, unrack it and do a pushup.

Good.

Doing these as a change from benching.



Good Mornings on Smith Machine 4 x 5 (pyramid up each set 135, 225, 275, 315 lbs. )



Ate lunch when I got home from the gym then....



TIRE FLIP Heavy/Light Relays:

Loaded up my 450 lbs. Off Road Loader Tire with plates in the rim to 600 lbs. then flipped it and jogged across to my 400 lbs. Tractor Tire and flipped that, then went back across to the heavier 1 again as many as I could alternating flipping the 2 tires.



My back was wrecked now also from Monday's heavy deadlifting. Sat on the tire and contemplated how I was going to finish the.....



Heavy/Light Stone Carries: Set up the 200 lbs. triangular stone and hugged it off the ground and started going. then did a lap with the 160 lbs. rock. Was the hardest to get because I was so exhausted by after everything. Finally wrestled it up and finished the work out with one carry with that.



Laid down on my bed flat for a good 20 min. or so. :BB:

[Jeff King]

FRI. JULY 28TH

APOLLON AXLE Deadlift 110, 200, 290, 330 x 1 (missed 340. Got it to the top of shins but couldn't pull through)
Sled Drag 10 min. 90 lbs.

Quick one today after work at the gym. Back is acting up so will get that worked on next week.

[Jeff King]

MON. JULY 31

100 degrees F. out so bus ride there was fun. :FF:

4 x 1 pyramid up each. (TRAP BAR)
Same as before. These are frustrating because I want and should be doing more weight here. GRRRRR :mad:
(TRAP BAR Hold done at the top of the last single til I pretty much collapsed. :BB: )

5 x 5 (pyramid up each set)
(Good Mornings)
(Step ups)
Supersetted these 2 exercises and pyramided each set and was able to add 10 lbs. to both on the last set.
Hoping this all helps me with the Super Yoke.

Plates Row/Atlas Lift 4 x 1 pyramided up: My grip was slipping all over the plates so not happy on that one. :(

[Jeff King]

THURS. AUG 3RD
After PT work this a.m.

Smith Machine Push ups (with the weight across my back.) 3 x 5 with 135 lbs.

Wrist Curls (standing in shrug position palms up) 365, 315, 225, 135 til failure each
Reverse Wrist Curls (standing in shrug position palms down) 290, 225, 135 til failure each.
Done like drop sets.

1 Arm ROLLING THUNDER Sled Rows: 180, 135, 90 alternating hands til failure each
Done like drop sets.

Full Contact Twists 1 x 25 each side. A 45 lbs. plate on the one end of the olympic bar.

Went home and ate lunch then ...
Log Lift 135, 155, 185, x 1 Got 225 up to my chest 2x but not convincingly enough.
Next time I'll just do a warm up with the 135 empty log then go for the 225 again when I'm fresh.

P.M. Juijitsu 90 min. :EP:

Had a massage and ART for the knees yesterday and feel GREAT and like new! :D

[Jeff King]

Sat. Aug. 5th

Armwrestling practice 90 min. a.m.

p.m. Gym

Trap Bar Partials off Aerobics Step black risers handles just under knee height.
140, 320, 390, 450, 480 x 1, 490 1 side went up but the other side plates got stuck in the riser! Stupid idea! :mad: Try it next week on flat surface and I'll get more.

APOLLON AXLE Press done off the squat half cage pins. I prefer using the power rack because the pins will catch the bar better without stepping in and out too. But it was occupied so......
110, 130, 160, 180 x 1
Went for 200 2x but missed and almost lost it backward stepping out. DOOH! :confused:
APOLLON AXLE is a different balance pressing than a bar and of course REALLY fatigues your hands after a few.

APOLLON AXLE Curls 1x 4 with 150 Gym was closing so I just did a quick set with 90% of my max and left. Hands and wrists were shot anyway by then!

At home: Heavy - light stone Front Squats max reps: Legs and back were too smashed for carries from doing the Trap Bars :BB: so just did stone lifting and....

Light Tire Flip for reps. 450 lbs. empty tire.
-JEFF



-JEFF

[Jeff King]

MON. AUG. 7TH

TRAP BAR (from floor) 1 x 140, 230, 320, 390
(Did a quick partial lift and hold from knee level with 4 plates a side but back was too sore from Sat. still to do the partials. :( So I just finished there.)

ROLLING THUNDER 1 Arm Hercules Holds 3x each hand with the low cable crossover using the 150 lbs, stack.
(new exercise here instead of the regular 2 handed in the centre with the normal "D" handles.)

ROLLING THUNDER 1 Arm Cable Curl 4 x 5 (90, 100, 110, 120 each)
(Was in a hurry to finish off so did these instead of APOLLON AXLE)

Hanging Knee Raise 1 set max reps hanging from chin up bar
(the old school way!)

-JEFF

[Jeff King]

WED. AUG. 9



Log Cleans 135 lbs. x 5, 155 x 1, 225 x 2 x 1 (just testing out techniques for this lift with the contest weight on the 19th. If I can get it it'll be a new personal record.)

then feeling like I wanted to keep going with this lift I dropped the weight to 205, 185, 155, 135 and repped out at each lighter weight.

Yep, I totally lost my mind here!!

A good enough training day on its own but went to the gym and did.....



ATLAS Lift (stacking 45's ontop of a 25 lbs. plate and gripping under and rowing the plate stack to chest while crush them together in my arms.)

90 lbs., 135 lbs., 180 lbs. x 5 190 lbs. just off the ground.

Then 180, 135, 90, 45 lbs. max reps each.

Interesting lift and needed to play with it a bit with stance and gripping. (Thanks for the idea Alex!)



Smith Machine Push ups: 65, 95, 115, 135, 165 lbs. x 1 (Knuckle Push up with the bar across my upper back)



Full Contact Twists: 1 x 25 each side with 55 lbs. on the end of the olympic bar.



Adding a little more conditioning with the rep outs instead of just the pure power single rep sets.

[Jeff King]

JUIJITSU THURS. AUG. 10

Fri. Aug. 11

After a good day at work at the gym.....

Power Rack Bench Press from the bottom position just above chest:
135, 205, 225, 295 lbs. x 1 (took a couple tries to get the 295 right. But I got the new PR) :) :BP:

2" APOLLON AXLE Deadlifts:110, 200 lbs. x 5 (warm ups)
280 lbs. x 4 x 5 (work sets)

Heavy - light stone carry walk til drop it in my yard at home. (200/160 lbs.)
Fealt good, the 200 lbs.'er went right up and took off with it! Surprised by that.

[Jeff King]

Sun. Aug. 20th After Big Tony's contest:

Did some 600 lbs. Tire Flip and played around with the smaller Atlas Stones.
(Yeah I know it's crazy the day after a contest to do but the only time I'd have access to his awesome gym there!!)


Mon. Aug. 21st After a.m. training session at the gym:

Warm up with 1 min. of Incline Sit ups and 1 min. of Back Extensions with no added weight. Then....

1) clean and press , as many reps as possible in 7 minutes
Using 70% of my bodyweight on the bar. (155 lbs.)
2) Zercher squat, as many reps as possible in 7 minutes
Using 70% of my bodyweight on the bar. (155 lbs.)
3) Max push ups, feet elevated on a stability ball, in 1 minute


1) Wide Grip Pull Ups x 10
2) Dips x 10
One 5 minute round back n forth with bodyweight only.

Took these ideas from www.undergroundstrengthcoach.com

Barbell Wrist Roll up the body 40 lbs., 30 lbs., 20 lbs.
Did as many rolls up and reverse rolls up that I could at each weight to the neck level.

(Going lighter, more endurance for the next month. At this point in my training I don't think I'm capable of lifting anything heavy for a while! :LOL: )

WELCOME TO CAMP SLAUGHTER!!!!
(80's wrestling fans will get that reference. :) )

[Jeff King]

WED. AUG. 23TH

Warm up with 1 min. of Incline Sit ups and 1 min. of Back Extensions with no added weight. Then....
1) clean and press , as many reps as possible in 7 minutes
Using 70% of my bodyweight on the bar. (155 lbs.)
2) Zercher squat, as many reps as possible in 7 minutes
Using 70% of my bodyweight on the bar. (155 lbs.)
3) Max push ups, feet elevated on a stability ball, in 1 minute

1) Close Grip Pull Ups x 10
2) Dips x 10
One 5 minute round back n forth with bodyweight only.



Barbell Wrist Roll up the body: 50 lbs., 40 lbs., 30 lbs., 20 lbs.
Did as many rolls up and reverse rolls up that I could at each weight to the neck level.



Feeling a lot more recovered today from the weekend.

Clean & Presses fealt a lot easier today too. Knee was still kind of tender and clicky from Monday.



I go heavy and nothing happens at all then lighten up and CLICK CRACK!

Seems to be the way for me. :confused: HEAVY is GOOD! :D



Will do this work out again on Friday then change around again next week.

Looser, instinctive, fun style this month.

-JEFF

[Jeff King]

MON. AUG. 28



Deadlifts Medley:

Sets of 15 alternating between Olympic bar (255 lbs.) and APOLLON AXLE (210 lbs.) for a 10 minute round.

Line the bars up, stand inbetween the 2 and do a set then turn around do a set with the other bar. Managed 4 each. Will try to beat that on Friday.

Interesting, doing the 2" thick APOLLON bar first made the heavier Olympic bar feel like nothing!
Didn't think 10 minutes was that long but was ready to throw up at the end and could barely walk. Legs and back were dead! Done RAW (no belt, straps or suit). Very deceptive.
WELCOME TO THE TECHNI COLOUR WALL!! :eek:
Can't wait to put someone else through that at work!! :p
I do test out training methods I teach beforehand. ;)

Chins for 5 min. round for upper back/biceps. (No straps)
Sets til failure alternating sets between wide, close, palms facing grips and rope handle.

Incline Sit ups and Back Extensions for a 2 min. round each to finish off.

[Jeff King]

Aug. 30th

1) dumbbell burpee + clean and press (two dumbbells, squat down, sprawl legs
back, perform a push up, jump forward, clean the dumbbells explosively and then
press overhead) - 7 minutes total time, perform a set for 30 seconds, rest 30
seconds, repeat for 7 minutes 25 lbs Kettlebells

(the gym I was at had KBs so I had to use them!! )

Zercher squats 3 x 10 255
military press 3 x 5 105, 135, 165

smith machine reverse lunges 2 x 12 (6 each leg) 270

Rope pull ups 2 x max reps
push ups with feet elevated on a stability ball 2 x max reps
(Alternated these 2)

Barbell Wrist Roll up the body:60 lbs., 50 lbs., 40 lbs., 30 lbs.
Did as many rolls up and reverse rolls up that I could at each weight to the neck level.

Standing 645 and Seated Calf Raises 320 til failure
(Alternated these 2 as many times as I could til I couldn't lift 1)

[Jeff King]

FRI. SEPT. 1ST

Deadlifts Medley:

Sets of 15 alternating between Olympic bar (255 lbs.) and APOLLON AXLE (210 lbs.) for a 10 minute round.
RAW Got 5 sets of each bar. :D

Chins for 5 min. round for upper back/biceps. (No straps)
Sets til failure alternating sets between wide, palms facing grips and rope handle.

Incline Sit ups and Back Extensions for a 1 min. round each

Did Juijitsu Tues. and Thurs. night 90 min. :EP:

[Jeff King]

Sept. 2nd

--------------------------------------------------------------------------------

1) dumbbell burpee + clean and press (two dumbbells, squat down, sprawl legs
back, perform a push up, jump forward, clean the dumbbells explosively and then
press overhead) - 7 minutes total time, 35 lbs each.

Zercher squats 3 x 10 255
military press 3 x 5 105, 135, 165

smith machine reverse lunges 3 x 12 (6 each leg) 270

Wide, Close Grip pull ups 2 x max reps
push ups with feet elevated 2 x max reps
(Alternated these 2)

Standing (stack) and Seated Calf Raises 315 til failure
(Alternated these 2 as many times as I could )

[Jeff King]

SEPT. 4TH

FARMERS WALK: Walk til you drop with 180's, 160's, 140's, 120's
(strip the weight off and pick it up again and keep going. Very little rest.)

[Jeff King]

SEPT. 6


:BP:
INCLINE PRESS: (Done free weight barbell in the power rack from bottom position start.)

135, 155, 185, 205, 225, 245 lbs. x 1.

Then 225, 205, 185 , 155, 135 lbs. pyramid down each set max reps.

Didn't really count these reps just went for it!



Really pushed it here hard as I had a buddy I trained with back at the YMCA when I worked there coming to train today at my gym. www.phoenixfitness.ca



Usually did these in smith machine but trying to go free weights for most things now and figure out a safe way for that as I train alone. Pretty much got the number I figured I would. (Between 225 - 245 based on my 295 flat bench.)



Did Sit ups til failure with a 45 , 35, 25 lbs. plate overhead then no weight. Got this from the Jouko Ahola strongman training dvd I just got.

[Alex Devenyi]

Nice job, Jeff! Kicking ass! :YR:

[Jeff King]

Alex,

I've been following your journal too mixing martial arts with strength work outs. You should come up and train and to the dojo.
-JEFF

[Jeff King]

Sept. 7th

Juijitsu 90 min. :EP:



Sept. 8th



Trap Bar Deadlifts from the floor: 1 x 140, 230, 320, 370 lbs.

(Was hoping for 390 but the 370 took EVERYTHING! :eek: :mad: Been coughing and scratchy throat. Seasonal bug going around so fealt like crap today. :( )



Then, Trap Bar Deadlifts from the floor: 320, 230, 140 lbs. pyramid down each set max reps. (12, 20, and 40 reps I think.)



Sit ups til failure with a 45 , 35, 25 lbs. plate overhead then no weight.

-JEFF

[Jeff King]

Juijitsu Tues. Sept. 12

WED., SEPT. 13

Chins 3 x max ( wide, close, palms facing)
Squats with dumbbells on shoulders 3 x 15 50’s
Supersetted these

Dead lift 3 x 15 215 (thick bar)
Close Grip Push ups 3 x max
Supersetted these.
Then....

1) Clean and Press 135
2) Push ups
3) Deadlift 235 (Trap Bar)
Do each x 5 in a circuit as many times around as able in 15 min.
Did 5 circuits BRUTAL way to finish off!
Was WRECKED! :BB: :eek:

[Jeff King]

FRI. SEPT. 15

1) Clean and Press 135
2) Push ups
3) Deadlift 235 (Trap Bar)
Do each x 5 in a circuit as many times around as able in 15 min.
Fealt better going first.



Chins 3 x max ( wide, close, Rope Handle)
Squats with dumbbells on shoulders 3 x 15 50’s


Dead lift 3 x 15 255 (regular olympic bar)
Close Grip Push ups 3 x max
Supersetted these.


Did an impromptu training session with one of my co workers when she asked me to help give her a new routine. Unexpected cool thing.

-JEFF

[Jeff King]

Sun. Sept. 17th

Juijitsu Training Camp 2 1/2 Hours Sparring And Grappling, Mma. :EP:


SEPT. 18TH


* Zercher squats 2 x 3 with 90%
· Military press 6 x 20 or 10 x 12 with 70%
· *Deadlifts 4 x 7 with 85% (olympic bar)
(Will be doing different sets/reps each day this week determined by rolling a 20 sided DUNGEONS & DRAGONS dice once for the # of sets then again for the # of reps and adjust the weights accordingly)

++++++++


* Hand walking while holding dumbbells going forward backward, sideways 50's, 40's, 30's, 20's (Got this idea from a John Brookfield article in MILO) HATING these! VERY TOUGH! :eek:

* Feet raised on a bench push ups max reps.
+++++++++++

Rope Handle Pull Ups max reps.


*
* Hanging leg raises max reps.
(done right after no rest.)
+++++++++++
At home......
light Tire Flip 450 LBS.max reps.


* Overhead sledge hammer swings til failure

Stone Lifts 200 lbs. stone 8 reps
Stone Carry max distance with turns 160 lbs.

[Jeff King]

Sept. 27th



Perform A – C non stop, rest very short after exercise C and repeat as many circuits as possible! Stay tough!


Try to perform a different variation / angle of the 1 arm press for every set
1A) Bent over barbell row x 5 reps 330
1B) 1 arm press (any variation – on bench, on floor, standing, use a dumbbell x 5 reps each side 90

1C) Heavy Bag Shouldering x 5 each side 55 lbs. bag approx.




I got done 6 circuits here.



Another awesome work out from www.undergroundstrengthcoach.com!

[Jeff King]

OCT. 4



Played around with my 2 new Atlas Stones in my shed.

The thing about stone/rock lifting is finding a way to grab/hold, lift and control them and THAT can be a work out by itself.



Did some log lifts but my head wasn't into it as I loaded it heavier than I thought for a few last sets and was :eek: :mad: :confused: trying to lift what I thought was lighter than it actually was. DOOOOH!



So scrapped my original plan and decided on something intense but faster paced as I still have company for the week :xo: and wanna spare as much time as I can and still train.





Soooooo,



APOLLON AXLE Deadlifts x 4 with 300 lbs. (2- 4 per set)

Tricep Push ups x 6

Alternated 4x

(3 - 4 supersets)

Will go heavier on the deadlifts on Friday.



1 Arm DB Press 3 x 6 (5 - 6 reps per set) 90 lbs.

Wide Grip Chins 1 x 15 with 90 lbs. around my waist

Smith Machine Lunges 5 x 5 each side. 275 lbs.



Cable Pressdowns

Cable Bar Curls

Both with 150 lbs full stack

Do back n forth sets til failure in 6 minutes.



Sledgehammer Levers til failure in 6 min. back n forth.





V - Ups

Seated Russian Twists with a 25 lbs. plate.

Windshield Wipers side to side

Each 1 set done til failure.



-JEFF

[Jeff King]

Oct. 7th

--------------------------------------------------------------------------------

APOLLON AXLE Deadlifts x 4 with 320 lbs. (2- 4 per set)

Tricep Push ups x 6

Alternated 2x
Only got 2 supersets here but used 20 lbs. more. Been walking a lot too and my ankle has been bugging me so that might've been an issue too but whatever.

Seated 1 Arm DB Press 3 x 5 (5 - 6 reps per set) 90 lbs.

Wide Grip Chins 1 x 15 with 90 lbs. around my waist

Smith Machine Lunges 5 x 5 each side. 275 lbs.

Cable Pressdowns

Cable Bar Curls

Both with 150 lbs full stack

Do back n forth sets til failure in 6 minutes.

Sledgehammer Levers til failure

V - Ups

Seated Russian Twists with a 25 lbs. plate.

Windshield Wipers side to side

Each 1 set done til failure.



-JEFF

[Jeff King]

OCT. 9
TRAP BAR DEADLIFT 320 X 6, 350 X 4, 370 X 2
(Will add weight to the set of 2 next time.)

Incline Press 210 x 6, 220 x 4, 230 x 2
(Will add weight to the set of 2 next time.)

Clean & Press 135 x 6, 155 x 4, 185 x 2
(Will add weight to the set of 2 next time.)

Will adjust weight on DB Presses as I didn't have enough left to finish them. :mad: :(

Laterals max # of sets of 6 - 15 reps with 2 min. rest between. 75lbs. each.
(Got 4 sets)

DB Front Raises max # of sets of 6 - 15 reps with 2 min. rest between. 40 lbs. each.
(Got 7 sets)

OCT. 10
Log Cleans 135, 155, 185 lbs. x 1 *Missed 195*

Atlas Stone lifting.
(Real stone lift/carry day is Wed. with Back and Bi's but had to play with my new toys. :p )

Juijitsu tonight. :EP:

-JEFF

[Jeff King]

OCT. 11

APOLLON AXLE Deadlift 1 x 6, 4, 2 (280. 300, 310 lbs.)

APOLLON AXLE Curls max # of sets of 6 - 15 reps with 2 min. rest between. 140 lbs. (Got 4 sets)

Bent Rows max # of sets of 6 - 15 reps with 2 min. rest between. 335 lbs.
Switched my grip each set overhand and underhand grip.
(Got 5 sets)

-JEFF

[Jeff King]

Oct. 12

Backward Sled Drags: 315, 270, 225, 180, 135 lbs. as far as I could with each then strip off a plate and keep going.

Quick one today for some hard cardio.
-JEFF

[Jeff King]

OCT. 13



INC. PRESS 1 x 6, 4, 2 (215, 225, 245 lbs.)

ZERCHER SQUATS x 10 max # of sets with 2 min. rest between. (Did 5 sets with 265 lbs.)

FRONT HOLDS 45, 35, 25 lbs.

FRONT RAISES max # of sets of 6 - 15 reps with 2 min. rest between. 40's each.



LATERALS max # of sets of 6 - 15 reps with 2 min. rest between. 75 lbs. each. (Got 2 sets here. WOW!)

[Jeff King]

OCT. 14TH
Juijitsu (Grappling) 1 hr. :EP:

STONE LIFTING
Atlas Stone 125, Triangular Stone 200, Rectangular Stone 160

Done for as many reps as I could. Done according to difficulty for me to lift. Atlas Stone 1st but figured out a style to lift it now quite well. Light weight but awkward being a sphere.


Tire Flip for reps 450 x 2 (warm up), 600 lbs. x 8

[Jeff King]

TRAP BAR DEADLIFT 320 X 6, 350 X 4, 380 X 2
(Will add weight to the set of 2 next time.) (No straps so that was good!)

Seated Close Grip Overhead Press 135, 155, 185, 225 x 1
(New exercise like a close Grip Bench but done overhead. )

Incline Press 210 x 6, 220 x 4, 240 x 2
(Fealt really heavy!) :BP:

Clean & Press 135 x 6, 155 x 4, 195 x 1
(Missed the 2nd rep with 195! Going back to 185. :mad: )

Laterals max # of sets of 6 - 15 reps with 2 min. rest between. 75lbs. each.
(Got 2 sets)

DB Front Raises max # of sets of 6 - 15 reps with 2 min. rest between. 40 lbs. each.
(Got 2 sets)

Was totally bagged after this and after a big 10 hour day at the gym. :BB:

[Jeff King]

OCT. 17
Juijitsu 1 hr. (fealt tired here) :EP:

OCT. 18

APOLLON AXLE Deadlift 1 x 6, 4, 2 (280. 300, 320 lbs.)
(Last and heaviest set fealt the easiest. The 280 and 300 sets fealt like crap but the 320 went right up and fealt like I had another 10 or 20 lbs. in me. Dunno if I just woke up then or what???)

APOLLON AXLE Curls max # of sets of 6 - 15 reps with 2 min. rest between. 140 lbs. (Got 3 sets)

Bent Rows max # of sets of 6 - 15 reps with 2 min. rest between. 335 lbs.
Switched my grip overhand and underhand grip 2 sets each way.
(Got 4 sets)

Atlas Stones: Did reps with the light stone and actually broke my heavier stone off the ground 3x :) :D
I'll be repping with that 1 soon!

-JEFF

[Jeff King]

OCT. 23

TRAP BAR DEADLIFT 320 X 6, 350 X 4, 390 X 2

Incline Press 210 x 6, 220 x 4, 240 x 2

Clean & Press 135 x 6, 155 x 4, 185 x 2

Laterals max # of sets of 6 - 15 reps with 2 min. rest between. 75lbs. each.
(Got 2 sets)

DB Front Raises max # of sets of 6 - 15 reps with 2 min. rest between. 40 lbs. each.
(Got 1 set)
(BLAAAAH dead by the time I get to this isolation beauty stuff ) :p



OCT. 24TH

Tire Drag around my yard using a 200+ lbs. tire chained onto my chin/dip belt dragging it backward. Did 4 runs (no hands, just legs and hips ) about 30 min. total work out.



Juijitsu at night.

[Jeff King]

OCT. 25
Regular Deadlift 1 x 6, 4, 2 :( :mad: (Really crappy sets here fealt bad pings in my forearm and the tire drags still affected my lower body here! Was wanting to write the work out off at this point!)

ROLLING THUNDER Cable Curls max # of sets of 6 - 15 reps with 2 min. rest between. 120 lbs. (Got 5 sets)
Bent Rows max # of sets of 6 - 15 reps with 2 min. rest between. 335 lbs.
Switched my grip each set overhand and underhand grip.
(Got 5 sets)
Some days you feel like you have the strength of 10 people this wasn't 1 of those days! :confused:

[Jeff King]

OCT. 27TH

INC. PRESS 1 x 6, 4, 2 (215, 225, **255 lbs.**) **NEW **

ZERCHER SQUATS x 10 max # of sets with 2 min. rest between. (Did 5 sets with 265 lbs.)

FRONT HOLDS 45, 35, 25 lbs.

FRONT RAISES max # of sets of 6 - 15 reps with 2 min. rest between. 40's each. 3 Sets



LATERALS max # of sets of 6 - 15 reps with 2 min. rest between. 75 lbs. each. 4 sets

STRONGER today after taking Thursday off. The rest did me good.

[Jeff King]

Trap Bar Deadlift 330 x 6, 350 x 4, !400 MISSED! :o



Military Press (standing) in rack 135 x 6, 155 x 4, *205 x 2* *NEW*



Incl. Barbell Press in rack 215 x 6, 225 x 4, *265 x 2* *NEW*

(Going for 275 x 2 next time.)



Front Raise x 6 - 15 using 45 lbs. JADE plates with the hand grips in them.

Got 2 sets (2 min. rest between sets.)



Laterals x 6 - 15 using 75 lbs. each.

Got 3 sets (2 min. rest between sets.)



:mad: About the Trap Bars but my pressing is going like crazy! :D

[Jeff King]

NOV. 1

Had a wicked stomach bug yesterday practically afraid to move! :eek:



But had a green tea before bed then fealt better for work.



Work out after work wasn't worth a damn really. Only got 2 sets on Bent Rows (normally good for 5 - 6 as seen in early posts.)



AXLE Deadlifts went well the first two set (6, 4) but missed my 340!! Got it to knees height and blew it! :mad: Dropped it down to 320 but was still too drained for that.



Atlas Stone lifting after that at home.



Feeling better but my system is still off from yesterday no doubt and probably really dehydrated too from flushing it out. :disgust: :YT:

[Jeff King]

NOV. 2ND Juijitsu 1 hr. :EP:

NOV. 3RD

Quick one today between PT sessions at the gym.

Inc. Barbell Press in the power rack off the pins: 1 x 6, 4, 2 (with 205, 225, *275*) *NEW* :BP:
This was the centre of my work out I wanted to get if I didn't do anything else that was it! 275 was UGLY but GOT IT! GOOD!! DONE!!!

Forward Holds with 45, 35, 25 lbs. plate then....

Front Raises til failure with 45, 35, 25 lbs. plate

Crucifix Holds with 30's/15's then Crucifix Laterals with 30's/15's max reps each.
(Did these and the front holds/raises a few monthes ago and really liked them so brought them back today.

Finished with 1 x 10 Zercher Squats with 265 lbs. short on time. Will hit log and tire drag Sat. so will save back/legs for then.

[Jeff King]

SAT. NOV. 4

JUIJITSU A.M. :EP:


P.M.
LOG CLEANS 135, 155, 185, 205 X 1 (Got the 205 to my upper chest, took a couple tries )

Tire Drags with a 200 lbs. tire chained to my chin/dip belt. 5 drags around my backyard.

[Jeff King]

New Training Cycle:

CHEST/BICEPS
Bench Press (in the rack off the pins from bottom position as usual)
6 x 5 (pyramided up 135, 155, 185, 205, 225, 255 lbs.)
(255 fealt HEAVY! here. 85% max top set.) :BP:

Wide Grip Bench Press 1 x 30 (55% of bp max.) :BP:

Incline Press 85% of max here for sets of 5 with 2 min. rest between. (Got 2 sets)

DB Flyes 1 x 30 (55% of heaviest)
(Held the last rep at the top and squeezed hard as long as I could!)

Pec Dec 1 x 30 (55% of heaviest)
(Held the last rep at the top and squeezed hard as long as I could!)

ROLLING THUNDER Reverse Cable Curl 1 set max reps each side with 80% of heaviest.

ROLLING THUNDER Cable Curl 1 set max reps each side with 80% of heaviest.

Rope Handle 1 arm Hammer Curl 1 set max reps each side with 80% of heaviest.

-JEFF

[Jeff King]

TUES. NOV. 7
Juijitsu 1 hr.

WED. Nov. 8th
Stone lifting
Log Cleans 135, 155, 185 lbs. x 5

After work.....
APOLLON AXLE Deadlift 200, 270, 290, 310, 320 x 5
Then....
Olympic Bar Deadlifts 335 x 5
(went for 355 but missed when I tore off a callous. Should've tried my work gloves here. Will next time and try and get more. Trying a new chalk substitute my gym is selling called TITE GRIP GRIP CONTROL FORMULA
Worked well but I'd use 2 coats next time I deadlift to protect my callouses after it evaporates. Doesn't stain the bar either which makes it more commercial gym friendly.

(I pyramided up in 5's til I couldn't do any more on the log. Then moved to APOLLON AXLE pyramided up in 5's til I couldn't do any more. Then olympic bar. Dropped to the floor. )

Palms up Bent Row 1 x 30 55%
WG Chins 1 x 30
WG Lat Pull 1 x 30 55%
1 Arm High Rows each 1 x 30 55%

Abs Crunch til failure with a 45, 35, 25 lbs. plate held at arms length overhead. Then 1 set with no additional weight.

WOW! HARDEST back day in a long time! Still feeling it tonight (Thurs.) but good.

NOV. 9TH JUIJITSU 1 hr.

[Jeff King]

FRI. NOV. 10TH

Standing Barbell Press in power rack: 95, 115, 135, 155, 175, 185 lbs. x 5

Then 1 x 30 with 55% (115 lbs.)

Seated Close Grip Overhead Press 85% x 5 (As many sets as possible with a 2 min. rest inbetween.) (Got 3 sets) (195 lbs.)

Seated DB Press 85% x 5 (As many sets as possible with a 2 min. rest inbetween.) (Got 4 sets with 70's)

Rear DB Raises 1 x 30 with 55% (45's)

1 Arm DB Tricep Extensions 1 x 30 with 55% (45)

Pressdowns 1 x 30 with 55% (70)

[Jeff King]

NOV. 11TH

Farmers Walk walk til you drop with 180's, 160's, 140's, 120's

Wanted to do stone carries but the wet and muddy stones were impossible almost to grip and slid out as I started to lift and walk!

Tire Drag with chin/dip belt chained to tire rim.

Wet and cold crappy weather played havoc with my work out. :(

-JEFF

[Jeff King]

NOV. 13TH

CHEST/BICEPS

Trap Bar Floor Press (Idea from my boss to simulate a log like in the contest. OK, but REALLY W I I I D E! and different balance than a log. If I had 2 spotters to hand it to me off that'd help there.)

(pyramided up 145, 165, 195, 205, 235, 265 lbs.)

Tweaked my right trap a bit so stopped there. Log is more like a close grip bench maybe 12 - 14" apart only.

Wide Grip Inc. Bench Press 1 x 30 (55% of bp max.)

(Found these worked better and were time savers for my rack work.)


Incline Press 85% of max here for sets of 5 with 2 min. rest between. (Got 4 sets)
DB Flyes 1 x 30 (55% of heaviest)
Pec Dec 1 x 30 (55% of heaviest)
(Held the last rep at the top and squeezed hard as long as I could!)


ROLLING THUNDER Reverse Cable Curl 1 set max reps each side with 80% of heaviest.
ROLLING THUNDER Cable Curl 1 set max reps each side with 80% of heaviest.
Rope Handle 1 arm Hammer Curl 1 set max reps each side with 80% of heaviest.


Good work out despite a flu-y stomach bug going around and medicated right to the gills.



NOV. 14TH

Fighting through and feeling better but not 100% Did 1 hour Juijitsu. Was just ok not really impressive me.
-JEFF

[Jeff King]

NOV. 15TH

Stone lifting (Broke my bigger Atlas Stone off the ground 3x :D :) Need more lower back to get it. ZERCHER GOOD MORNINGS!)


Log Cleans 135, 155, 185 lbs. x 5

After work.....
APOLLON AXLE Deadlift 200, 270, 290, 310x 5


(Deads weren't as good as last week :( :confused: , stone lifting took it out of me I think and just getting over the stomach crap so....)


Palms up Bent Row 1 x 30 55%
WG Chins 1 x 30
WG Lat Pull 1 x 30 55%
1 Arm High Rows each 1 x 30 55%



Feeling it BIG TIME today in my back. I think a week off training is coming soon. and a training switch.

Been lifting hard & heavy as I can since Sept.

[Jeff King]

Nov. 17th

--------------------------------------------------------------------------------

Standing Barbell Press in power rack: 95, 115, 135, 155, 175,
**195 lbs.** x 5 :D
Then 1 x 30 with 55% (115 lbs.)



Seated Close Grip Overhead Press 85% x 5 (As many sets as possible with a 2 min. rest inbetween.) **(Got 4 sets)** (195 lbs.) :)
Almost 5, 3 reps on the 5th set. 1 more than last time.





Seated DB Press 85% x 5 (As many sets as possible with a 2 min. rest inbetween.) (Got 2 sets with 75's)



Rear DB Raises 1 x 30 with 55% (45's)

1 Arm DB Tricep Extensions 1 x 30 with 55% (45)

Pressdowns 1 x 30 with 55% (70)

Incline Crunch for reps with 45, 35, 25 lbs. plate then 1 set with no added weight.

[Jeff King]

NOV. 19TH



Did Farmers Walk walk til you drop with 180's, 160's, 140's, 120's
Heavy/Light (200/160) Stone Carry

Tire Drag with chin/dip belt chained to tire rim. 3x



Fealt A LOT better than last week. But cracked the 200 lbs. stone when I dropped it. :( :mad: Hope it doesn't break off. It's a nice training stone to lift and carry. Had 1 of the best runs with that I've done in a LOOOOOOONG time too.



The tire sled drags kill at the end of the work out like I'm doing them. Fresh I can do 4 or 5 drags and at the end now I have to fight HARD for 2 or 3x



FW went good too, better than last time as well. But was feeling little tugging *PINGS* in my elbow joints near the end.



Taking a week off to rest a bit this coming week. Feeling beat up and worn out physically and mentally fighting off stomach bugs :BB: and weird sleep patterns with a busy work schedule right now. So will come back for another week of this routine refreshed and ready to go!

[Jeff King]

NOV. 27

BACK! Time to wake up from sleep and go back to fighting! :M:



Kept up with my dojo training 2 - 3x a week while off the gym. :EP: Feel good there now so was back in the gym today.



CHEST/BI'S (after work and a busy day.)



Bench Press in power rack 135, 155, 185, 205, 225, *265* x 5 (upped the bench to 265 x 5. Took 2 tries at that set.) :BP:



Incline Press in power rack 2 x 5 235 lbs.



Wide Grip Bench Press 1 x 30 165 lbs.



Flyes 1 x 30 45's



Pec Dec 1 x 30 160 lbs.



ROLLING THUNDER Cable Curls 1 set til failure with 110 lbs. (9 reps)



ROLLING THUNDER Reverse Cable Curls 1 set til failure with 65 lbs. (13 reps)



1 Arm Rope Handle Curls 1 set til failure with 110 lbs (10 reps)

-JEFF

[Jeff King]

NOV. 29

Log Cleans 135, 155, 175, 195 lbs. x 5
Stones

After work.....
APOLLON AXLE Deadlift 200, 250, 290, 310x 5
(Tried these in the power rack. But they are better just on the floor.)


Palms up Bent Row 1 x 30 55%
Chins 1 x 30
WG Lat Pull 1 x 30 55%
Seated Cable Row 1 x 30 55%

Hanging Knee Raises 1 set max reps (50)

Back was smashed after this!

[Jeff King]

DEC. 1

Standing Barbell Military Press 45, 95, 115, 135, 155, 185, 205 x 5
then... 1 x 30 with 115

Seated Close Grip Overhead Press (forehead start) 195 x 5

DB Press 2 x 5 with 75's

1 Arm DB Tricep Extensions 1 x 30 with 45

Rear Laterals 1 x 30 with 45's

Rope Pressdowns 1 x 30 with 70

[Jeff King]

DEC. 4TH

Started the WESTSIDE stone training today max effort day.

Unloaded the heavier stone 3x (negatives)
Clean & Press 1 x 3 light then pyramided 1's up to 185
Zercher Good Mornings 135 up to 245 x 3
Zercher Squats 245 x 3, 275, 295 x 1 Missed 315 too big a jump. Probably could've got the 305.

Done with no belt or wraps.


Abs with weight 45, 35, 25 plate and Glute/hams with a stability ball 3 x 12

http://www.ontariostrongman.ca/Resources/training/westsideandstonelifting.html

[Jeff King]

Interesting! Reminded me of all the plyometric stuff I did in college.
Stone lift (Grab and lift into lap and put it down)
2 x 10

Log Cleans 2 x 10 (45 sec. rest between) Empty log.

Zercher Good Mornings 3 x 6 with 50, 55, 60% (lowered slow and came up fast to upright.)

Zercher Squats 3 x 8 - 12 with 50, 55, 60% (lowered slow and came up fast almost trying to jump.)

Trap Bar with a shrug at the top each rep.
5 x 2 with 50%
5 x 2 with 55%
5 x 2 with 60%
(Rested 30 -45 seconds after each 2 reps either holding the bar or putting it down on the floor.)

Flyes 3 x 10 (Rested 30 -45 seconds after each set)

Legs were more tired than I thought would be after this. Especially finishing with the trap bars. Interesting because were really light sets but was really excellerating each rep hard and fast as I could.

[Mike Landrich]

Log Cleans 2 x 10 (45 sec. rest between) Empty log.



Sometime, try to do as many reps as possible in a set time (1 min, 90 seconds, whatever you are prepared to endure). I did around 25-30 reps once in a minute with a 135 lb 10" log. The log seemed light, at least for the first 40 seconds or so. It got heavy quickly.

[Jeff King]

Mike,

I use a lot of those timed sets/timed circuits like on www.undergroundstrengthcoach.com on my light training cycles and use a lot of that. As well with my training clients at the gym and they like it A LOT because it's so different and interesting from the normal machines stuff and bodybuilding.

-JEFF

[Jeff King]

DEC. 9

Light Juijitsu 45 min. :EP:

DEC. 11



Unloaded the heavier stone 3x (negatives) (Fealt really good today!)


Clean & Press 1 x 3 light then pyramided 1's up to 185 (Forearm was bugging me so these were crap!) :mad:


**Zercher Good Mornings 135 up to 265 x 3** Up 20 lbs. from last week!
**Zercher Squats 275, 295, 315 x 1 ** GOT THE 315! :D

All Done with no belt or wraps.

Abs with weight 45, 35, 25 plate max reps each

and Glute/hams with a stability ball 3 x 12

[Jeff King]

DEC. 15TH



Stone lift (Grab and lift into lap and put it down)
2 x 10
(Awesome! Could've done these all day!!) :KD:

Log Cleans 2 x 10 (45 sec. rest between) Empty log.

Zercher Good Mornings 3 x 6 with 50, 55, 60% (lowered slow and came up fast to upright.)

Zercher Squats 3 x 12 with 50, 55, 60% (lowered slow and came up fast almost trying to jump.)

Trap Bar with a shrug at the top each rep.
5 x 2 with 50%
5 x 2 with 55%
5 x 2 with 60%
(Rested 30 -45 seconds after each 2 reps either holding the bar or putting it down on the floor.)
These are killers!!! :eek:

Pinched a digit in my baby finger DAMN that hurt! lol


Flyes 2 x 12, 1 x 8 (Rested 30 -45 seconds after each set)



A few of the guys who I work with at the gym were training too so we were putting on a clinic for the members!
:)

[Jeff King]

Unloaded the heavier stone 3x (negatives)


Clean & Press pyramided 1's up to 185


**Zercher Good Mornings 135 up to 275 x 3**
**Zercher Squats 275, 295, 315 x 1
All Done with no belt or wraps.

Abs with weight 45, 35, 25 plate max reps each

and Glute/hams with a stability ball 3 x 12

Highlight of today's max effort day was a 275 lbs. Zercher Good Mornings x 3 Pretty much max though because they were pretty shaky.
Then went right into Zercher Squat 1's up to 315

[Jeff King]

DEC. 19TH
JUIJITSU 1 hr.

DEC. 21ST
Clean & Press 3 x 10 (50, 55, 60%)

Zercher Good Mornings 3 x 6 with 50, 55, 60% (lowered slow and came up fast to upright.)

Zercher Squats 3 x 12 with 50, 55, 60%

Trap Bar with a shrug at the top each rep.
5 x 2 with 50%
5 x 2 with 60%
(Rested 30 -45 seconds after each 2 reps either holding the bar or putting it down on the floor. Skipped the middle weight and got right down to business!)

Flyes 2 x 10, 1 x 8 (Rested 30 -45 seconds after each set) 60's

Hanging Knee Raises max reps (30) at the end.
SPEED DAY

[Jeff King]

DEC. 28TH

BLAAAAAAAAH! Week off for Christmas was good! Slept in and ate whatever was infront of me! But "now it's time to wake up from the winter sleep and go back to fighting" (One of the best Svend Karlssen quotes ever.) :D

Unloaded the heavier stone 3x (negatives)

Zercher Good Mornings 135 up to 245 x 3

**Zercher Squats 275, 295, 315, 335 x 1**

Clean & Press 1 x 3 light then pyramided 1's up to 185 (Should've done these 1st because they take more energy and co ordination full body.)

Abs with weight 45, 35, 25 plate and Glute/hams with a stability ball 3 x 12

[Jeff King]

--------------------------------------------------------------------------------

DEC. 30
Zercher Good Mornings 3 x 6 with 50, 55, 60% (lowered slow and came up fast to upright.)

Zercher Squats 3 x 8 with 50, 55, 60%

Smith Squats
5 x 2 with 50%
5 x 2 with 60%
(Rested 30 -45 seconds after each 2 reps either holding the bar or putting it down on the floor. Skipped the middle weight and got right down to business!)

Cable Flyes on a stability ball: 3 x 10 (Rested 30 -45 seconds after each set) 60's

Light Atlas Stone 2 x 10

Changed things up today a lot!
-JEFF

[Jeff King]

JAN. 6
BIG armwrestling practice at one of the bars about an hour away that hosts a yearly event.
Also got in some grip training there with a few pieces one of the guys brought.
ROLLING THUNDER 180 lbs. lift x 1 between practice matches
Hub lift 60 lbs. x 1
1 arm Clean & Press with a 77 lbs. globe dumbbell (maybe 1 1/2 inch handle.) 2 x 5

All done between matches at the table.

JAN. 8
POWER RACK
Bottom Position Squat 135, 225, 275, 315, 335 x 1 ** NEW BEST here**
(Fealt like crap through these but somehow got a PR. 315 FEALT LIKE A TON and it took 3x to get the 335 )

Military Press 135, 155, 185 x 1 215 #MISS X 2#
Bottom Position Bench Press off pins 135, 225, 245, 275, 305 x 1 ** NEW BEST here**
(Will do this before Shoulders next time so it's more of a convincincing lift.)

Snatch Grip Rack Pull with a 5 seconds Shrug and hold at the top each rep.
135, 155, 185, 205, 225, 245, 275 x 3 ** NEW BEST here** Then 295 x 1
(WOW! Huge increase here! Surprised myself on this one!)

Was exhausted when I got home and practically fell asleep on the recliner watching tv.

[Jeff King]

JAN. 9
JUIJITSU 90 min.

JAN. 10

Trained at the STEEL CITY CROSSFIT today. :D
www.steelcitycrossfit.com

Log bar Cleans (another Andy Burwell production. 8) ) 90, 115, 135, 165 x 1
(slightly different than a log but cool and pretty popular already for pressing and benching. Square bar with 2 sets wide and closer handles.
I think I'm the first 1 to do cleans with it.

1 Arm Kettlebell Press 1 x 5 each with the 72 lbs. bell
(more of a challenge lift/demo. We trainers gotta lead by example ya know!)

Kettlebell Crush Curl & Press 10, 18, 32, 53, 72 lbs. Kettlebell x 5
Kettlebell Pass through the legs max reps with each in a drop set 72 53, 32, 18, 10 lbs.

Ring Handles Chin ups and Press ups 1 set (just playing around here)

[Jeff King]

Jan. 11 Juijitsu 90 min. :EP:

Jan. 12
POWER RACK
Bottom Position Squat 135, 225, 275, 315, 345 x 1 ** NEW BEST here**

Military Press 135, 155, 185 x 1 205 x 1

Bottom Position Bench Press off pins 135, 225, 275 x 1, :BP:

Snatch Grip Rack Pull with a 5 seconds Shrug and hold at the top each rep.
135, 155, 185, 205, 225, 295 x 3 ** NEW BEST here** Then 315 x 1

[Jeff King]

SAT. JAN. 13TH JUIJITSU 90 min.

MON. JAN. 15TH
Trap Bar from floor x 1 with 3x shrugs at the top
140, 230, 320. Then... 410 (deadlifted it without the shrugging)
** NEW MAX BY 20 lbs!!**

Military Press :135, 155, 185 x 1 205, 215 x 1
(215 was more push press)

Bottom Position Bench Press off pins 135, 225, 275, 305 x 1
(Fealt weird at first getting set with these but found the groove.)

Quicker 1 as was busy today @ the gym. Left out High Pulls as the trap bars were kinda a combo of squat and the rack pulls.

[Jeff King]

JAN. 17
Military Press :135, 155, 185 x 1, 205 x 1


Rack Floor Press off pins 135, 225, 275, 295, 315, 325 x 1 :BP:

Bottom Position Squats: 135, 225, 275, 315 x 1 #355 MISS#

Snatch Grip Rack Pulls from knee level: 135, 155, 205, 225, 245, 295, 315 x 3
(Had to reset/regrip on the 315 set.) (No belt/no straps)

JAN. 18 JUIJITSU 1 hr. :EP:

[Jeff King]

JAN. 20

JUIJITSU 2 hrs. :EP:

JAN. 21

Don't usually train on Sundays as a rule. But was visiting a trainer friend/mentor in Toronto at the YMCA there. So.....

Crunches 1 min. max reps

1 Arm Farmers Walk 110 lbs. DB
Chins 1 set max reps (bodyweight only)
1 Arm Farmers Walk (switch hands this time.)110 lbs. DB
Dips 1 set max reps (bodyweight only)
1 Arm Farmers Walk (switch hands again.)110 lbs. DB

Did this circuit til I couldn't finish a farmers walk :C:

Did this work out for 30 min. straight then was done.

[Jeff King]

JAN. 22

Log Bar Bottom Position Bench Press 135, 185, 225, 275, 295, 305 x 1
(spot on the last 2 lifts) :BP:
(I had a strongman contest in the fall with this as an event and wanted to see how I'd've done as I didn't compete but M.C.'ed that day. Probably upper middle level in the placings.)

Crunches holding a kettlebell max reps with the 72, 53, 32 lbs. kettlebell.

At home....
Sandbag cleans max reps (6)
Sandbag loading max reps (25 I think???)
(both done with a 100 lbs. duffle bag.)

[Jeff King]

JAN. 24

Start of 2 week hypertrophy growth phase:
15 Squat Jumps bodyweight only

Bottom Position Squats 1 x 15 (60%)
1 x 10 (75%)
5 x 20 (dropping 10 lbs. each set here.)

Bottom Position Bench Press 1 x 15 (empty bar)
1 x 15 (135 lbs.)
2 x 10 (75%)
5 x 20 (dropping 10 lbs. each set here.) :BP:

APOLLON AXLE Curls 1 x 10 (empty bar 20 lbs.)
5 x 10 (75%)
5 x 10 (dropping 10 lbs. each set here.)

The Squats are the killer in this routine. Will add 10 lbs. to the APOLLON AXLE Curls Friday.
Wasn't totally in my psych today.
-JEFF

[Jeff King]

FEB. 5

APOLLON AXLE Deadlift: 110, 200, 270, 320 x 1
(could've had 10 more lbs. but will go for 330 next week. MEH! Was ok but I wanted more weight. It'll come though, it'll come once I get into this again.)

ROLLING THUNDER 1 Arm Cable Row 50, 100, x 5 then 150 x 3 x 5 each side.

Plate Curls til failure 45, 35, 25 lbs.
Plate Wrist Curls 1 set max reps with 10 lbs.

#2 Gripper negative and holds til it opens.

[Rob Haan]

I saw you do alot of bottom position stuff- I used and I found that when my progress started stall I would add another plate and do an isometric where I pushed as hard as I could for 5-8 seconds, after 2-3 weeks of the isometric set my bottom position stuff would go up for the next 2-3 weeks.

Rob

[Jeff King]

FEB 7

Log Bar Bench Press: 135 x 5, 225 x 5, 255 x 3 x 5
(the 255 sets were ROUGH!! Couldn't get in the right groove.) :mad: :confused:

Zercher Squat: 135 x 5, 225 x 5, 315 x 3 x 5
(No wraps or belt here. EASY!!)

Kettlebell 1 arm press: "Chains" of 32 lbs, 53 lbs., 72 lbs. each x 5 each side.
(Got 2 "Chains" and got to the 72 lbs. bell in the 3rd chain but couldn't get 5 here so I was done!)

A "Chain" is pyramiding up each x 5 then starting back at the bottom and doing it again as many times as you can. NO pyramiding down.

-JEFF

[Jeff King]

FEB. 8

Conference all day Fri so did my Fri work out this a.m.

Deadlift (olympic bar, Raw) 5 x 5 at 60% max (30 sec. rest between each set, speed day)

1 Arm ROLLING THUNDER Sled Drag Rows (alternating hands til failure with 225*was HEAVY* 180, 135, 90)
(Fealt good doing sled work again )

Barbell Wrist Rolls 70, 60, 50, 40, 30, 20 til failure

Pinch Grip Curl 45, 35, 25 til failure
Pinch Grip wrist curl 10 lbs. til failure
Gripper holds

Juijitsu (free sparring like UFC with pads :EP: ) 2 hrs. p.m.

-JEFF

[Jeff King]

FEB 12

DEADLIFT APOLLON AXLE (was tired then had a red bull fruit with protein shake to wake up but had a bad cramp and that sucked!)

Got 330 up FINALLY but lost it at the top of the rep. :( :disgust:



Pinch Grip Curls 50, 40, 30, 20 lbs. max reps.

Pinch Grip Wrist Curls 10 lbs. max reps.

#2 Gripper Squeeze and Hold negative max time til it opens.

1 Arm ROLLING THUNDER Sled Rows 225, 180, 135 for max pulls.



Feeling really stiff/sore from heavy Juijitsu training Thurs., Sat and Sun. :BB:



FEB. 14

Bench Press (with olympic bar to save my tender elbow from grappling)

45, 135, 225x 1 x 5, 255 x 3 x 5

(fealt really good! Easy 255 today! ) :BP:



Zercher Squats 135, 225 x 1 x 5, *335 x 3* , 315 x 3 x 5 (Fealt HEAVY!!)



1 Arm Kettlebell Press 35, 53, 72 x 5

(4 Rounds and failed on the 72 lbs. KB on the 5th round. 2 more than last week!)

[Jeff King]

FEB. 15
Juijitsu 1 hr. :EP:

FEB. 16
APOLLON AXLE DEADLIFT 110, 200, 270 X 1
*MISSED 330* :disgust: :mad:
(tried to do better than Mon. but WHATEVER made it a light day.)

Pinch Grip Curls 50, 40, 30, 20 lbs. max reps.

Pinch Grip Wrist Curls 10 lbs. max reps.

#2 Gripper Squeeze and Hold negative max time til it opens.

Backward Sled Drag 315, 275, 225, 180, 135 til failure.
(Bringing this 1 back to fix deadlifting)

Barbell Wrist Roll 70, 60, 50, 40 lbs. til failure.
-JEFF

[Jeff King]

FEB 19

DEADLIFT APOLLON AXLE (Fealt A LOT better after a massage treatment! Man, was I messed up and tight and inflamed! :eek: )

Got 330 up smooth with little trouble this time just shy of locking out 340. I think some partials will help here because was good off the floor but got stuck just at the knees.)



Pinch Grip Curls 50, 40, 30, 20 lbs. max reps.

Pinch Grip Wrist Curls 10 lbs. max reps.

#2 Gripper Squeeze and Hold negative max time til it opens.

1 Arm ROLLING THUNDER Sled Rows 5 min. with 110

[Jeff King]

Was really tired today at work so just "phoned in" a quick work out today.

All 3 x 5
Log Bar Bench Press 135, 225, 255 :BP:
Zercher Squats 135, 225, 325
Kettlebell 1 Arm Press 32, 53, 72 lbs. x 5 (1 round through only.)

Boxing class (heavy bag rounds and sparring) :EP:

[Jeff King]

FEB 23RD



Pinch Grip Curls 50, 40, 30, 20 lbs. max reps.

Pinch Grip Wrist Curls 10 lbs. max reps.

#2 Gripper Squeeze and Hold negative max time til it opens.

Barbell Wrist Roll 70, 60, 50, 40, 30, 20 lbs.



1 Arm High Rows 45, 90 x 5 each, 3 x 5 with 230 lbs. each



Deadlifts (olympic bar) (speed day 30 - 45 sec. between sets with 60 % max)

5 x 5 230 lbs. No belt, straps or suit. Raw.

[Jeff King]

MON. FEB. 26TH
For the next 2 weeks 4 - 5 days a week using Pavel Tsatsouline's Grease the Groove tactic where you do a lift or series of lifts for 1 low rep set, medium weight high frequency to basically "teach" your body to do them better. Training more of your nervous system.

Log Cleans 1 x 5 70%
1 Arm Farmers Walk 70% 1 carry a side.
Light stone lift 1 x 5
Heavier Stone Partials 1 x 5
Farmers Walk Hold 1x for max time 70%

Done at home in my shed outside in the snow! - 3 below zero.
Visions from ROCKY 4 dancing in my head!

Time to get back and get serious!
Have been kinda going through the motions the last while. Needing to get motivated which I know sounds odd coming from a trainer since my job is to motivate people at the gym. BUT...

Stay tuned for the next 4 monthes for "my science project" based on a Strongman training macro cycle article in MILO


--------------------------------------------------------------------------------

[Jeff King]

Mar. 5

Log Cleans 1 x 5


Light stone lift 1 x 5

Heavier Stone Partials 1 x 5

Farmers Walk Hold 1x for max time

Week 2 took out the FW due to ice and snow. I upped the FW Deadlift & Hold and log to 80% x 1 x 5

[Jeff King]

TODAY'S WORK OUT MAR. 12

Split it in 2 parts between training a regular visually impaired client. (I call it that because he's not completely blind.)

Bottom Position Squats with 75% max 5 x 5
(You start the lift at parallel level for you in a power rack. A dead start no momentum. Squat down til your thighs are 90 degrees with the floor and reach to the nearest set of pin holes. This is where you set the safety pins to lift the bar from. Very taxing for the low back, stabilizers, hips and legs.)

Alternated with....
Dumbbell Pullovers lying on floor (Dropping right down to complete a set of 5 with 75% heaviest right after squats. This taxs the upper body. Back, Chest, Abdominals and Triceps and acts as a stretching movement as well for the back/abs after squatting.)
Tried using a BOSU but didn't like how that fealt. Not a fan of them anyway and only use/teach them in things like Planks.
Reason is, 9/10 people have bad enough posture and stability/balance on 2 feet on solid ground. Why complicate this problem? Master the standing on stable surface first!

Did NOT use a belt here! So to work the stabilizer muscles more effectively as mentioned above. Was not a weight that warranted a belt either.

Standing Shoulder Press in the rack: Again the 5 x 5 with 75% and no belt.
(Fealt a little shaky here but I think it was because the back and legs were fatigued already from the squatting.)

Stiff Legged Deadlift (smith machine) 3 x 5 adding weight each set. (I did use a belt here but no straps)

I finished the work out after my training session with 20 min. of alternated forward and backward sled dragging laps around the gym.
10 min. at 60% or 190 lbs. and another 10 min. dropping to 40% or 140 lbs.

GREAT CARDIO AND INTERVAL WORK! A full body move as well especially back, hamstrings, calves feeling it after. Light weight now and more for conditioning as I will usually backward pull up to 320 lbs.
Sit back down into it and PUUUULLLLL!!! taking short choppy steps once it gets going and lean far forward and low short stepping up on toes when pulling it forward behind you.
Watch the initial jolt! :-P

Took the boxing FIGHT FIT class at STEEL CITY CROSSFIT after a break at work.
Heavy bag rounds and pads work combinations for rounds mostly.

[Jeff King]

MAR. 14

WOW!! :eek: Today was a lighter weight circuit training day for endurance/conditioning.

I saw an episode of ULTIMATE FIGHTER ALL ACCESS and the circuit they did on there which looked interesting. So I decided to do a simillar thing based on my own and the equipment availlable at PHOENIX FITNESS Main West.

What it was from the episode was a circuit of 10 exercises at 50% intensity (or very light, no weight) for 100 reps each the 1st round, 90 each the 2nd round and all the way down to 10 reps for the 10th and last round.

Rather than use a complete circuit which would require the gym to be pretty much empty, I did exercises paired as you'll see below......

Band Body Rows with the straps hanging off the stair case alternated with
Press ups with the straps.
(These are like the assisted chin up/dip machine in other gyms but better I think because you still have to balance but while controlling the amount of resistance by how much of yourself you lift up by how far you step out. Each side has to work on its own as well to balance.)

Back Extensions alternated with Ab Crunches on the back extension bench.
(No added weight here. DIDN'T NEED IT!! VERY old school core training before core training was even a term. Got a few looks on this 1. Maybe as I looked like I was about to be ill after the 3rd or 4th super set HA! I had a ROCKY cd in my disc man so I was gonna be alright. Maybe the giant sweat pool forming under the bench from my effort too.) :F:

Smith Machine Shrugs to the front of the body alternated with shrugs with the bar behind me.
(Here front and back counted as 1 set each so 5 in each position for the 10 total sets. Working them front and back for more complete stimuli.

The trapezius muscles, although seen in the front as lumps from the neck to shoulder are actually originated in your mid back and attached/inserted in the front giving them their appearance. So it's most effective to train them with the bar behind you! Something I very rarely see people doing but should.

Shoulder Press machine with the front then rear handles. ( 5 sets each position here same as the shrugs. These were one of the HARDEST pairs of the day! )

Chest Press Machine alternating wider grip handles set with a set of close grip palms facing in handles (5 sets in each position as in earlier. Just taking long enough to reset and go again and exploding the reps out!)

By this time my whole upper body was BURNING!! :mad: from fingers to my neck! It also seemed that IF I got past the 60 rep set it was kinda like the downhill jog. I CAN DO THIS! EASY STUFF NOW! once I got to the half way point if I didn't lose it before or between. Close to it a few times!

At this point, I got to sit down.....doing Leg Press alternated with Calf Raises on the Leg Press Machine.
(You don't need to unlock the safety pins for Calf Raises so after my Leg Pressing I'd just lock, reset my toes to the end of the platform and go. Not bad. I might've been able to go a bit heavier here afterall.)

Most of the time I rested long enough to switch grips or reset my position, turn around or whatever on a lift. Keeping a fast pace to build endurance (and whose kidding? Get it over with quick as possible!)

I finished with Seated Rows changing from a wide grip to a palms facing in grip each time so one more time 5 sets in each grip working different areas in the muscle with the different grips.
I really didn't know if I was going to finish my sets here all the way til 10!!!
This was still about 50% max but fealt HEEAAAAVY!!! by now. Was counting in 10's to finish the sets.

THIS was a trainer's REAL practical exam! If you make it through you pass. All theory til you do work outs that test you mentally as hard or more than physically. The real work outs that you STILL talk about years later. The ones you earn the battle scars and respect in.

I ended my day with 8 stair runs with 5 reps of 2 handed dumbbell swings at the bottom each time with a 30 lbs. dumbbell. Cool Down.
(Runs? Fealt more like wading or walking through knee deep snow at this point!) :C:

This is my conditioning day this week. It will change again next week and each of my 4 days in the gym will be a different emphasis. Power 1 day, endurance another, mass phases, special attention to things like core and/or grip training too as I go along the next 4 monthes and each week, month will be different keeping me fresh and interested.

My training is different than average gym goers. Though I certainly can, I don't train my clients (trainees I call them rather more personable.) the way I myself do unless they like that. I can do varied things with the many varied people with their own various goals, needs, quirks and do.

[Jeff King]

MAR. 16TH

Today's work out is based on the famous 20 rep sets as in SUPER SQUATS by Randall J. Strossen and KEYS TO PROGRESS by John McCallum. (highly recommended reading!)
These have become kind of staples at the gym! Kinda a way to earn your stripes once you've been through a 20 reps SUPER SQUATS type work out.:)

APOLLON AXLE thick bar Deadlifts
1 x 20 with 50% of max
1 x 20 with 60% of max
2 x 10 - 20 with the 75% max as prescribed in the SUPER SQUATS
(Got 20 so will be going up next time. Didn't like my 1st set because the bar was a bit slippery so I used the titegrip to chalk up and went again. 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 Dumbbell Pullovers laying on the floor for
20 reps with 50 lbs.
20 reps with 60 lbs. and
20 reps with 75 lbs.

Trap Bar Deadlifts from the floor
1 x 20 with 50% of max
1 x 20 with 60% of max
2 x 10 - 20 with the 75% max as prescribed in the SUPER SQUATS
(Got 20 so will be going up next time. )

Supersetted each with a set of Dumbbell Pullovers laying on the floor 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.
(My hands were dead after this and callouses were killing me! About penny sized by now.:eek:
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.)

Supersetted with the Pullovers again to finish.

[Alex Devenyi]

Those last workouts sound intense! Awesome job, Jeff! :YR:

[Jeff King]

Yeah they were! Still feeling that UFC circuit 1 from the ALL ACCESS episode on Rich Franklin's training. :EP:

[Jeff King]

MAR. 17



Away on a break back home training at a gym there....



Smith Machine Clean & Press 3 x 5 (up each set of 5) 135, 145, 165

(I use this because of my bad right wrist and not being able to use a straight olympic bar because of it. Smith machine keeps the wrist stable.)



Incline Press in the power rack 5 x 5 with 215 lbs.

Alternated with ...

Plate Rows 115 lbs. 5 x 5

(Setting 2 45 lbs. and a 25 lbs. plates stacked ontop of a 10 lbs. plate just to clear the floor, Bend down and grip underneath the 45's edges and pull it back, up and into your chest in rowing motion. "Crush" with your forearms so the plates can't slide. Simulator for lifting round Atlas Stones. This exercise mimics it pretty well but is really tricky at first.)



1 Arm Farmers Walk 1 run each side for distance.

(Doing this carry 1 sided as if you were carrying a water bucket. Doing this 1 sided makes you have to work to balance and keep from tipping to the side and this is made even harder while moving/walking with a heavy dumbbell in 1 hand. Grip, back, calves, thighs, transverse abdominals, obliques as well as the other stabilizers in the trunk.)



Juijitsu before I left in a.m. 90 min.





MAR. 20



All rested, back and ready to go with WEEK 2!!

Bottom Position Squat in the power rack 275 lbs. or 80% 4 x 4

Alternated with....

Straight arm Cable Pulldowns 130 lbs. using the Lat Pull machine. 4 x 4

(Does the same job as pullovers with a Dumbbell but you stand facing infront against the machine seat, Wide Grip the bar and throwing your chest out, shoulders back pull the bar down to your stomach in a straight line down.)



Standing Barbell Press in the power rack: 3 x 5 at 75 % (155 lbs.)



Sled Work (forward and Backwards) with 60% and 40% (190 and 145 lbs.) for 15 min. each weight.

(As different an exercise as this is, I still say it's one of the best you can do for cardio, legs, back! )



Stiff Legged Deadlift 3 x 5 325 or 80 %



Chin up bar Fingers Hangs for time: Hang in the bottom/start position of a wide grip pull up slightly flexing your elbows and wrists to keep you off the floor til the grip gives out. This is also used as a lat stretch and to release tension in the lower back. But I'm using it as a grip exercise here.)

Done with a 45, then down to a 25 lbs. plate + my 210 lbs. bodyweight, then bodyweight only. (3 holds total)

[Jeff King]

Thanks Alex Devenyi for the plate rows idea! :KD:

[Alex Devenyi]

Thanks Alex Devenyi for the plate rows idea! :KD:

I definitely need to do those again, it helped my crushing strength a lot before. Glad you like em :D

[Jeff King]

I definitely need to do those again, it helped my crushing strength a lot before. Glad you like em :D

Actually I hate doing them lol But they do simulate it really well. If they work and help with stones which is a bad event for me I REALLY need to work at then it's worth it.

[Jeff King]

MAR. 21



Run & Lift 10 x 5

(This is doing a set of Log Bar Clean & Press x 5 using 30% of max then putting it down and doing a sidestep shuffle left side then back to the bar right sided keeping hands at chin to practice for the boxing class afterward tonight. Repeat this combo 10 times. Treated this as a warm up because it was so light.)



Used some information from Matt Furey COMBAT CONDITIONING about bodyweight exercises at STEEL CITY CROSSFIT GYM www.steelcitycrossfit.com .



Some of my trainees at the gym will recognize some of this.



Wrestling Neck Bridging



Hindu Push ups (also called dive bomber or Judo push ups with a wide stance lowering then sliding your body across forward and back up)



Bodyweight (Hindu ) Squats (deep knee bend raising the arms up to chest each rep.)



All 3 exercises done til I couldn't do another. Then moving on to the next exercise.

Done in 1/2 hour total! Although surprised by how taxing it was despite being so short and only 3 exercises! :eek:


BOXING Class 1 hr. (heavy bag work and sparring.) :EP:

[Jeff King]

MAR. 23

Smith Machine Clean & Press 5 x 2 (up each set of 2)

145 x 2 x 2 ,

155x 2 x 2 ,

165 x 1 x 2


Incline Press in the power rack 4 x 4 with 225 lbs. :BP:
Alternated with ...
Plate Rows 125 lbs. 4 x 4
(Setting 2 45 lbs. and a 35 lbs. plates stacked ontop of a 10 lbs. plate just to clear the floor, Bend down and grip underneath the 45's edges and pull it back, up and into your chest in a Back rowing motion. "Crush" with your forearms so the plates can't slide. Simulator for lifting round Atlas Stones. )



85 lbs. Heavy Bag Carries over the shoulder. Alternating sides each lap, lifting it from the floor to my shoulder each time.

As many laps as I could do in 25 min.



Doing this 1 sided makes you have to work to balance and keep from tipping to the side and this is made even harder while moving/walking with a weight balanced on the 1 side. No real handles either so is different to lift than a barbell or dumbbell.

Back, calves, hips, thighs, transverse abdominals, obliques as well as the other stabilizers in the trunk.) AND HUGE CARDIO!!! :eek:

[Jeff King]

MAR. 24

APOLLON AXLE thick bar Deadlifts
1 x 20 with 160
1 x 20 with 200
1 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 floor
1 x 20 with 200
1 x 20 with 230
1 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. :D
Was really feeling it from the carries from yesterday! But was all good.

[Jeff King]

MON. MAR. 26

WEEK 3 HEEEAAAAAAVY STUFF!!!!!!!

ROLLING THUNDER 1 Arm Deadlifts: 3 x 3 with 100 lbs. (Right handed) and 160 lbs. (Left handed)

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!)

1 Arm Dumbbell Press 3 x 3 each side with 90 lbs.

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.)

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!)

-JEFF

[Jeff King]

MAR. 28

Log Bar Cleans
135 x 2
145 x 2
155 x 2
165 x 2

Incline Press 3 x 3 with 235 :BP:

Atlas Lift Plate Rows 3 x 3 with 135

Dips 1 set of 24 at bodyweight only

Boxing class (heavy bag and focus mits. :EP: )

[Jeff King]

MAR. 29

Juijitsu 60 min. class :EP:

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)

Pullovers for
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 230
1 x 10 - 20 with 330
(Got 20 so will be going up next time. )

Straight Arm Cable Pulldowns for
20 reps with 110 lbs.
20 reps with 120 lbs. and
20 reps with 130 lbs.

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.)

Pullovers for
20 reps with 50 lbs.
20 reps with 60 lbs. and
20 reps with 75 lbs.

Finished the day with Run & Lift 12 rounds of Bench Press x 5 with 35% (or 105 lbs.) :BP: 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

[Jeff King]

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

After a short rest.....

160 lbs. garden/yard stone carries across the backyard in laps. 30 min.
Wore a jacket to protect my arms from scraping but still managed to anyway. :p

AS BASIC AND PRIMAL TRAINING AS YOU CAN GET! :D
-JEFF

[Jeff King]

Apr. 2nd

Partial Deadlift in the power rack (from knees height start)
420 lbs. x 3 x 3 (or 82% of max)
450 lbs. x 2 x 3 (or 87% of max.)
(Fealt really heavy to start :eek: But by the 450 lbs. I got into it more. Used the bounce between reps to keep it going otherwise I don't know if I would've finished them today. Surprising! :confused: Trap Bar partials are waaaay easier/smoother.)

1 Arm Press 3 x 3 with 90 lbs. each side then 2 x 3 with 95 lbs. each
(Fealt REALLY STRONG on these today!)

ROLLING THUNDER 1 Arm Deadlifts: 3 x 3 with 100 lbs. right handed and 160 lbs. left hand (I'm left handed so big difference there and left is my armwrestling arm!)

ROLLING THUNDER 1 Arm Cable Holds: 3 holds for time each hand with the whole 150 lbs. cable crossover stack.

1 Arm Dumbbell High Pulls 3 x 5 each with 55 lbs.

Did the sparring class in Boxing for cardio about 45 min. round robin style rounds with each person around the ring.
Some new sparring partners in there tonight so was interesting and fun. :EP:

Saw 300 today and training was very Spartan - like today as a result.
"ONLY THE HARD AND THE STRONG!!"

[Jeff King]

APRIL 3

HUGE!! CONDITIONING DAY



Only 1 rule each exercise....

Do as much as you can (reps) in one 5 min. round each exercise.



Sandbag Carry on alternating shoulders across yard. 66 lbs. bag

Tire Flip 450 lbs.

Sledgehammer woodchops 8 lbs. head

Sandbag Rotational Abs side to sides 66 lbs. bag

Log Curls 135 lbs.

Sandbag Curls 66 lbs. bag

Sandbag Front Squats 130 lbs. duffle bag.



-JEFF

[Jeff King]

APR. 5TH



Clean & Press 155, 165, 175, 185 x 1 (185 was a bonus as I fealt really good! Went for 205 but missed twice! Still more than I'd expected by one lift.)

Push ups with 135 lbs. smith machine bar on my back: 1 x 24

(Easy lift, got some interested looks enquiring on this one.)

Atlas Lift Plate Rows: 2 x 3 with 125, 3 x 3 with 135
(More Volume here progressing with this lift. Will be interesting to test myself on the real stones by the end of the 4 monthes among other lifts, events. Liking this new back exercise.)

Incline Press from the bottom position in the rack: 2 x 3 with 235, 3 x 3 with 245
(Last exercise of the day. Not heavy really but was a tough one to end with.)

SAT. APRIL 7

At home for Easter
No trap bar or APOLLON AXLE thick bar there so changed up a few things.

Regular Olympic bar Deadlift (belt, no straps.)
195 (50%) X 10
235 (60% x 10
295 (75%) x 20
(Weight is heavier here because of the different variation and being able to lift more with the thicker bar to grab.)
Alternated with 20 reps of
Pullovers 50, 60, 75 lbs. as before.

(Feeling a slight tweak in my back after the first few but worked itself out and finished with energy to spare! Pullovers helped stretch this out.)

Zercher Squats
(Version with the bar cradled infront in the crooks of arms. LEGS, BACK, BICEPS, ABS, CHEST to crush the bar to you.)
1x 10 at 175
1 x 10 200
1 x 20 at 265
(Did these instead of Trap Bars)

Alternated with Pullovers in the same way as above.

Shrugs with the bar behind me to hit the trapezius muscles more in their anatomically correct position on the back as done before.
1 x 10 with 250
1 x 10 with 300
1 x 20 with 390
EASY!!!

Cable Straight Arm Pulldowns
1 x20 with 80, 110, 130 lbs.
(Changing things up. Pull the bar from above you straight down infront with a wider grip til stomach level. Chest out, shoulders back as you pull the bar down.)

RUN AND LIFT 6 X 5 at 40% max
Alternating sets of Standing Shoulder Press x 5 (85 lbs.) with 6 laps around the club running track.
(Fast explosive light presses with sprints around the track.

[Jeff King]

APRIL 9TH

MONTH 2 OF 4 WEEK 1

Stability Ball Crunch - Stability Ball Push ups - Plyometric Squat Jumps
1 x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 to warm up.

Partial (from the knees) 2" APOLLON AXLE bar DEADLIFT 200, 290, 380 X 1
(well off my previous best lift 420 lbs. SUPRISING! WOW! Belt, titegrip liquid chalk only www.titegrip.ca )

Cable Crossover low Hercules Holds with the full 150 lbs. stacks 3 holds as long as I could.

Smith Machine Lunges - Good Mornings supersetted 5 x 5 each
135, 225, 275, 315, 325 lbs. x 5
(The last 3 sets started to feel really heavy! Not feeling 100% with a bad stomach yesterday and earlier today. But got it done.)

Stone Carry 160 lbs. 1x

Cardio: Boxing class (heavy bag rounds and sparring.)

WRECKED!!

[Jeff King]

APRIL 11

ZERCHER GOOD MORNINGS 135, 155, 225, 245, 275 X 3
Then....
ZERCHER SQUATS 275 (starting where I left off on the GOOD MORNINGS), 295, 315, 335 X 3
345, **365** X 2 **NEW PR**

Crunch - Stability Ball Push ups - Plyometric Squat Jumps
1 x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Light Boxing training. 45 min. for cardio :EP:

[Jeff King]

APRIL 12
JUIJITSU 1 hr.

APRIL 13

Log Cleans 135, 155, 175, 185, 205 x 1
(Got the 205 up to chest but want it to be more convincing so will try it again next week. Will skip the 185 there too to save energy.)

Military Press in the power rack: 165, 175, 185, 195 x 5
(195 was pretty rough but got it. More like push presses to be honest. :YT: )

Bottom Position Bench Press in the power rack: 245, 265, 275 x 5
(Really tough start with the 245. Couldn't get the groove right but finally found the sweet spot and off we go!)

ARMS all 5 x 8 -10
(ROLLING THUNDER Cable Curls) 110
(DB Extensions ) 60

( Standing leaning over Concentration Curl) 95
(Dips ) Bodyweight only

(Incline DB Curl) 60
(Pressdowns) 110

(1 Arm Preacher Curl machine) 100
(Skull Crushers ) 225

(Standing Wrist Curl held as if doing shrugs at thigh level) 255
(Reverse Curl ) 195

5 x 12 for forearms

Arms taken from an old article on how AH NOLD did it. (Yeah I know, But Ah - Nold is still Ah - Nold! ) But with a few touches of my own. Heavier than most too. Thanks to my armwrestling background.

[Jeff King]

APR. 14

JUIJITSU 1 hr. class

A quick work out for core today.

Sledge hammer swings across body 25 swings a side

Side to sides with 60 lbs. water purifier jug filled with gravel 25 reps a side.
(like the simillar exercise done with a medicine ball from boxing.)

[Jeff King]

APR. 15
JUIJITSU training camp 2 hrs. (sparring, grappling, mixed) :EP:
(Good day for me but feeling it today. Ribs from a couple takedowns were kinda tender but massage fixed me up.)

APR. 16 Mon.
(MONTH 2/4 WEEK 2)

APOLLON AXLE Partial Deadlift from the knee height start.
200, 290, 380 x 1
Then.....
I held the 380 at the top of the lift locked out for as long as I could.
Then did the same lift and holds with 290 and then 200 lbs. for extra grip.

Lunges alternated with Good Mornings in the smith machine 5 x 5 each
with 135, 225, 275, 315, 325 lbs.
(Fealt A LOT better than last week! Last week these nearly killed me but now I fealt like I could do twice as many. )

1 Arm Sled Drags with ROLLING THUNDER 2" Handle: 225, 180, 135 lbs. each.

Bodyweight Squats - Ball Crunch - Dips:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1

New co op high school kid helped me train today and picked my brain a bit about the training I was doing. Kinda taking him under my wing because he thinks a lot of these different work outs are cool :cool:

[Jeff King]

APR. 18



Zercher Deadlifts 135, 155, 185, 205, **225** x 3 **NEW PR**

then straight into Zercher Squats 245, 275, 295, 315x 3, 335 x 2

This was an @$$ kicker in more ways than one!



Boxing class 1 hr.



Really tired going into this class after all the back and legs from the Zercher Deadlift and Squats.



(I take the bar on my forearm with my wrists curled/hooked because I'm not as flexible to get the bar into my elbows. Wearing a sweater to protect the arms from scraping helps! )
-JEFF

[Jeff King]

APR. 20

Tried APOLLON AXLE Cleans 70, 90, 110, 130lbs. x 1
Don't like these compared to the log. But was a busy day at the gym and wanted to get done and get home. Tried wrapping my bad wrist but didn't help as I hoped. I suck at these! :mad:

APOLLON AXLE Curls: 110, 120, 140 lbs. x 5

Military Press 175, 185, 205 x 4 **
Bottom Position Bench Press in the power rack 265, 275, 295 x 4 **

2" thick handled ROLLING THUNDER 1 Arm Deadlift: Left hand 90, 135, 180 x 1
Right hand 45, 90, 100 x 1

Stiff Legged Deadlift: 365, 385, 405 x 5
supersetted with
Bent Rows: 335, 365, 385 x 5
(smith machine)

-JEFF

[Jeff King]

APR.. 21

JUIJITSU 90 min.

Sandbag load onto chair (130 lbs. duffle bag) 50x *GOAL*
As long as it took to get 50 reps no matter what.
(Had to switch styles a couple times, Clean, Front Squat and kind of a curling the bag up garbage bag style )

Neck Bridging Face down (pushing forehead into the floor and rocking back up) 1 x 50

Quick conditioning day.

[Jeff King]

APRIL 23
DAY 1 OF :EB: HELL WEEK! :EB: WEEK 3

WOW! YEP IT'S MONDAY!! Was dreading this work out. :eek: You'll see why.....

ROLLING THUNDER 3 drop sets max reps
Left handed: 180(a couple half assed reps) 135, 90 lbs.
Right handed: 100, 90, 45 lbs.

Sled Work 25 min. back n forth around the gym at 60% (190)
(was going to do FARMERS WALK outside but rained so did this instead at the gym. )

Zercher Good Mornings: 135, 225, 315, 325 lbs. x 1
(Pretty happy here with a new max!)

Smith Machine Lunge/Split Squats 135, 225, 315 x 5 each.
(HEAVY!!!)

Gym was HUMID today which made the last part really fun! :P .....

Sled Work 25 min. back n forth around the gym at 50% (160)

50 minutes of sled dragging total!! :C: !!SICK!! cardio!
Where the puking smiley? lol

[Jeff King]

APR. 24
DAY 2 OF :EB: HELL WEEK :EB:


Sandbag "load"
2 x 50 reps
(I used my duffle bag loaded with sand to 130 lbs. total weight. Bunched up the loose canvas at the top and clasped my hands and "curled" it up as I stood up straight.)

1 arm Dumbbell "See Saw" Loads
Stand infront of straddled to a bench and 1 arm row a DB up onto the bench from the floor, reset and lower to floor in opposite hand, touch the bell to the floor and row it back up and onto the bench, switch hands and repeat.
1 x 50 each side.
I used a 50 lbs. Dumbbell

Got the idea from the DINOSAUR STRENGTH TRAINING NOTEBOOK and DINOSAUR TRAINING: THE LOST SECRETS OF STRENGTH & DEVELOPMENT @ www.brookskubik.com :mag:

-JEFF

[Jeff King]

APRIL 25

ARMS ALL 4 X 10 - 12

APOLLON AXLE Curls 120 lbs.
Tricep Seated Extensions on smith machine 120 lbs. EASY!
ROLLING THUNDER Cable Curls 100 ea.
Pressdowns 125 lbs. (got only 10 reps on last set)
Cable Concentration Curls 100
(seated, arm outstretched. Yes most do them as an isolation exercise but I did this version a lot before an armwrestling tournament to build strength pulling out of the inferior position and back and over. )

Lying Tricep Headcavers on smith machine 235lbs.

(Taken from an old Lou Ferrigno article in MUSCLE & FITNESS but changing it a bit with the thick bar work for biceps. :) )

Chin bar Hang for grip and stretch out my biceps and low back.
Stretch laying across a stability ball for abs and low back.

[Jeff King]

APR. 26

JUIJITSU class 1 hour :EP:

(Fealt really good getting out there training on the mat after such a busy week focused much on strength training.)



APR. 27

A.M. Before work....

Log Cleans 135, 155, 185 x 1
(Fealt REALLY HEAVY this time. :eek: Don't know if it was my back not recovered fully, mental burn out on this exercise, tired or combination of that. :confused: )

Log Bent Rows 4 x 5 185 lbs.
(Something new! )



After work.....

Power Rack Bottom Position Bench Press 4 x 2 88% (275 lbs.) :BP:
(First set fealt heavy like everything today seemed to. But got better as I went. Started with a quick warm up empty 45 lbs. bar x 1 x 10)

Power Rack Standing Shoulder Press 4 x 2 88% (185 lbs.)
(Pressing fealt good today!)

-JEFF

[Jeff King]

APR. 30 MON. WEEK 4



Light/High rep week.



Been doing a lot of heavy near maximum lifting for the past 2 monthes so it's time enough for a slight reprieve.

Farmers Walk: 30 min. sprints with 55% 110's for 15 min. and then 40% 75's for 15 min. rounds.

(EASY was RUNNING around the yard with the weights! Full running strides!

No belt here just chalk on hands. Just for good cardio really. Can't wait to go heavy on these again soon! )

Calves were blown right up here!



Supersetted the following upper/lower pair of exercises at 6 x 40 each

Dips (parallel bars) and...

Bottom Position Squats in the power rack using 60% of my 1RM or 195 lbs.

(no power suit, wraps or belt)



Dips were bodyweight only and fealt easy! Squats weren't too bad but the last 40 rep set I was counting down in 10's. Set 5 and 6 the Farmers Walks were coming back to haunt me in my quads and hamstrings especially!

My back and legs feel much stronger now I can tell.

GRIP WORK:
Gripper Squeeze and hold til my hand opened
Cable Crossover bottom cables Hold as long as I could 3x



-JEFF

[Jeff King]

MAY 2

Log bar (7' bar with log style hammer handles, palms facing each other.)
40 reps sets with 50% 1RM *GOAL was 6*
1st set or 2 were pretty rough. Worked on technique light and fast. Got better as it went on.

Relaxed intensity as it was a light day.

Boxing class 1 hr. (heavy bag rounds combos you go, I go style.)

Was dreading this day but had a good one. Funny!
Good day!

[Jeff King]

MAY 3RD JUIJITSU 90 min. Throws and mat grappling mostly. www.hsma1.com





MAY 4TH

Military Press (barbell) in power rack 3 x 40 with 60% (or 135 lbs. ) of 1 rep maximum
(or 215 lbs.)


About 2 min. rest between sets.
Then reset for.....



Bottom Position Squats with 60% again (195 lbs.) of 1 rep maximum (345 lbs.) same scheme as the Presses.



Abdominals
All 3 x 15



Back Extensions (bodyweight only)
Cable Crunch with the cable crossover stack of 150 lbs.
Side Cable Crunch with 50 lbs. each side.
Cable Side Bends using the low cable in the cable crossover with the whole 150 lbs. stack each side.
Hanging Knee Raises off the chin up bar. (bodyweight only)



(I use added weight in my abs training unlike most. This is to strengthen my stomach muscle and reinforce the low back. Very practical and functional.
NOT ABOUT ONLY JUST BUILDING A SIX PACK TO LOOK GOOD! )





Quicker training today with a busy personal training day ahead of my 10:30 a.m. work out.

[Jeff King]

Sat. May 5th
Juijitsu 1 hr.

Mon. May 7th
APOLLON AXLE Deadlift 200, 270, 290, 320 x 1
340 :o !!MISS!! :o

Gym was busy with benching and curling kids "It's all you bro!" while flopping around on the bench feet in the air and all. The 320 made one drop a H.S.! bomb HA! I wasn't as focused as I should've been after a busy day either. Having a heck of a time breaking past that 340 magic number! (mental block kinda thing for some reason :confused: )

Anyway next.....

Trap Bar from floor 4 x 5 at 80% (or 330 here)

Plyometric Squat Jumps
1 x 10 holding a 12 lbs. medicine ball
1 x 10 holding a 10 lbs. medicine ball
1 x 10 holding an 8 lbs. medicine ball

1 set of reps with light Tire Flip (450 lbs.)

Lower body is totally FRIED!! :BB:
-JEFF

[Jeff King]

Wed. MAY 9

BLEEEEEEEEETTTCCHHH! Sore throat and bad stomach upset on Tues. so layed low after work. Still had some of that Wednesday so played it by ear. Was a lightweight day and short one so went ahead anyway heavily medicated :(

Using WESTSIDE BARBELL Dynamic Effort lifting. Low reps, rest and light weight. But lifting as hard, fast and explosively as possible.

APOLLON AXLE Deadlifts 50% 1RM x 6 X 2 with 30 sec. rest between 2's

TRAP BAR from the floor 35% 1RM x 6 X 2 with 30 sec. rest between 2's with a shrug at the top of each rep.

RUN & LIFT:
Run up and walk down the 24 gym stairs then...
TRAP BAR from the floor 25% 1RM x 5 with a shrug at the top of each rep.
Done 8x back to back with minimum rest.

2 Handed Kettlebell Swings 3 x 5 (35, 53, 72 lbs.)

1 hr. Boxing class at www.steelcitycrossfit.com

THUR. MAY 10
Juijitsu 1 hr. :EP:

[Jeff King]

MAY 11

Clean & Press 95, 115, 135, 155, 185 x 1
(pyramided up to 93%)

Atlas Lift Plate Rows 90, 135, *160* x 1 *NEW BEST * :D
(Took 3 attempts to lap it but got it!)

Military Press standing in the power rack 95, 115, 135, 155, 185 x 2
(pyramided up to 84%)

Incline Press in the power rack 135, 165, 195, 225 x 5
(pyramided up to 80%) :BP:

[Jeff King]

SAT., MAY 12

15 Minutes of as many rounds back n forth of....

{Log Cleans x 4 (135 lbs. empty wooden lifting log, 60% approx. of my 215 bodyweight.)}
{ Push ups off the log parallel bar handles x 4 }

As little rest as possible and NO rest between the Cleans and Push ups.
(I got 11 in the 15 min.)
Truly Canadian training!! Not a Maple tree log though. :-P


#2 Hand Gripper Close and Hold til hand opens (negatives). 3x each hand.

-JEFF

[Jeff King]

MAY 14

Partial Trap Bar from the knees level. 1 x 10 (75%) 390

Standing Front Press in the power rack: 135, 155, 185, *225* x 1 *NEW PERSONAL BEST*

Stiff Legged Deadlift 3 x 3 (70, 75, 80%) 300, 320, 340

85 lbs./55 lbs. Heavy bag Carries 10 min. each

Grip Holds max time 3x each hand with ROLLING THUNDER on the low cable with full 150 lbs. stack.

EASY day everything fealt light. :D

[Jeff King]

WED. MAY 16 ARMS

Based on MAGNUS SAMMUELSSON'S WORLD'S STRONGEST ARMS dvd. :mag:

Apollon Axle thick bar Curls: 1 x 10,8, 6, 4, 2, *2* (130, 140, 150, 160, 180 lbs.)
(*Worked up to a new BEST of 180 lbs.!! * )

Hammer Curls: 4 x 8 (75's, 80's 90's, 100's)

Kneeling High Cable Curls 2 x 12 100 lbs. each side of the cable crossover.

Standing Wrist Curls 2 x 10 (275)
(Gripping the bar at thigh level as if doing shrugs but with a palms up curl grip.)

Barbell Wrist Roll (like a wrist roller rolling the bar up the body both directions. 80, 70, 60 lbs.)

1 Arm Preacher Machine Static Hold with a hammer grip. 120 lbs. at the top position as long as possible.

CAPTAINS OF CRUSH Gripper
#1 1 x 10
#2 1 x 5 each hand.

Bottom Position Power rack Close Grip Bench Press 135, 155, 185, 205, 225, 275 x 2
(Very rough 275 but got it BARELY.) :BP:

1 Arm Pressowns 1 x 15, 12, 8, 8, 6 (90, 100, 120, 150) each.

Seated French Press (smith machine) 135, 155, 185 lbs. x 5, 135 x 10 to finish.


THURS. MAY 17
Speed Dynamic Effort Lifting.

Speed Bottom Position Power rack: 195 lbs. x 6 x 2, 245 x 2, 275 x 2 with 30 sec. between. (55%x 6 x 2, 70% x 2, 80% x 2)

Speed Deadlifts 55% x 10 x 1 with 30 sec. between 1's. (215 lbs.)

Clean & Press 3 x 3 with 88% (175 lbs.)

Stability Ball Roll outs 1 x 70

Juijitsu in the evening 1 hour class. :EP:
-JEFF

[Jeff King]

SAT. MAY 19

JUIJITSU 90 min.



Heavy - Light Atlas Stone lifts max reps each.

Tire Flip/ max reps (light)





WEEK 3





TUES. MAY 22

JUIJITSU 90 min.



Farmers Walk

10 min. with 115 lbs. Dumbbells

10 min. with 95 lbs. Dumbbells.



FRI. MAY 25TH



Snatch Grip High Pulls 5 x 2 with 30 sec. between sets with 245 lbs. or 75% (Dynamic Speed training starting with the bar at the knees.)



Speed Deadlifts 8 x 1 with 30 sec. between sets with 195lbs. or 50%



Back Extension 32 reps with bodyweight only.



Speed Trap Bar 5 x 2 with 30 sec. between sets with 50% or 205 lbs. with a shrug at the top of each rep.



THUR. MAY 24TH JUIJITSU 1 hr.





SAT. MAY 26TH STEEL CITY STRENGTH CHALLENGE #2 event I promoted and em cee'ed



MON. MAY 28TH



Speed Squats (Bottom Position starts.) 6 x 2 at 60% (195 lbs.)

75% x 1 (265 lbs.) with 30 sec. between sets.

(Wasn't really into these. Fealt harder than normal.)



Speed APOLLON AXLE 2" barbell Deadlift 4 x 1 with 30 sec. between sets with 60% or 205 lbs.



Speed Deadlift (Olympic bar) 4 x 1 30 sec. between sets with 60% or 245 lbs.



Clean & Press 3 x 3 with 82% or 165 lbs.

Stability Ball Roll outs 1 x 35



-JEFF

[Jeff King]

WED. MAY 30

Today's work out was based loosely on http://brighton.ncsa.uiuc.edu/~prajlich/manfred/6manfrd_nolink.html

Barbell Curls with the EZ curl cambered bar 2 x 8 with 205 lbs.
(A power style curl dragging it up my body keeping the stress on through the reps. These fealt funny after all the thick bar curls I've been doing. Different though = new stimulus and shock the muscles to grow.)

Standing 1 Arm Dumbbell Tricep Extensions overhead 3 x 8 - 12 with 75 lbs.
(Got only 10 on my last set.)

1 Arm ROLLING THUNDER handle Cable Curl 2 x 10 each with the low cable crossover cable with 120 lbs.

1 Arm Rope Handle Cable Curl 2 x 12 each with 120 lbs.
(More gripping than the dumbbell hammer curl because of the rope handle.)

Tricep Cable Pressdown with the inverted "V" handle ^ 3 x 12 at 110 lbs.

Quick work out, about 25 minutes. Heavy and low sets and low reps.
Light stretching for the biceps and triceps afterward.

[Jeff King]

MAY 31ST
JUIJITSU 1 hr.

JUNE 1ST

Light high rep Chest/Back day.
(Based on an article about the training of Sergio Oliva, who was an Olympic weightlifter for Cuba before winning the Mr. Olympia in bodybuilding.)

I figured since doing so much heavy back work and pressing for a while, I should lighten up and almost do some active recovery and endurance to give my joints a rest. No belt or straps.

ABS
Crunch 100 reps
Lying Knee Raise 100 reps

CHEST - BACK
Bench Press 1 x 100 with the empty bar

Bench Press at 60% of 1RM (185)
alternated with
Wide Grip Pinch grip Chins (grabbing the top of the power rack cage with a pinch grip bodyweight only.)
Aimed for 10 x 20 each

Incline Barbell Press (bottom position in the power rack like the bench press earlier) 5 x 20 at 60% of 1RM (165)

T - Bar 5 x 20 at 60% of 1RM (135 lbs.)
(We have 1 of those where you're laying against the chest pad more like a prone row and you have to take the weight over off the hook pulling it from the side. I don't like this version really. Awkward with the sideways pull off the weight. I like the old straight up version. Someone must sell these telling you "THEY'RE BETTER FOR YOUR CORE! DOH!
Yeah, until you rip your rotator cuff out pulling theweight off the pin in that side saddle way. I usually use straps here so I can think about only doing the weight.)

Flyes 5 x 20 at 60% of 1RM (50's)

Front close Grip Lat Pull 5 x 20 at 60% of 1RM (160)

Dips 1 x 100 (bodyweight only)

Gave my back a rest from heavy deadlifting this week.
-JEFF

[Jeff King]

JUNE 2ND

JUIJITSU 90 min. class

Bottom Position Squats in the power rack: 135, 225, 315, **365**,
**375 lbs.** x 1
**NEW PERSONAL BESTS** (Belt only)

Smith Machine Good Mornings 3 x 3 235, 255, 275 lbs. (or 70, 75, 80% of max) (No belt)

1 Arm Farmers Walk 3 x each hand with 100 lbs. dumbbell. (No belt)

At home:
Gripper Squeeze and Hold as long as possible til it opens. 3x each hand

Log Cleans 135, 155, 175, 195, 215 lbs. x 1
(Really hard last rep got it to my chest but couldn't hold it. Will go for it again when I'm more fresh and better.)
Then 135 lbs. x 12

Stone Lifts maximum lifts anyhow with 175, 160, 125 lbs. stones.
HOT OUTSIDE in my backyard!!

-JEFF

[Jeff King]

MON. JUNE 4



Today's work out based on this TESTOSTERONE NATION article:

http://www.t-nation.com/findArticle.do;jsessionid=3AA7F3FADA31ADD98A1067CA AA513304.ba08?article=218exer



OVerhead Barbell Squat 2 x 6 with 110 lbs. (roughly 1/2 bodyweight. Started with a set with the bar only as this is a new tricky exercise.)



1 Arm BARBELL Curl 2 x 7 45 lbs.

(Balancing act here as the bar want to twist and twirl out of your grip. Lots of wrist power.)



2 DB's OVerhead Squat 6 - 7 reps with 1 - 3 Presses at the bottom

3 of these combos with 55 lbs. DB's



Didn't do the Turkish Get ups. I can't very well atall.



Kettlebell Pass from hand to hand maximum reps with the 72 lbs., 53 lbs. and 36 lbs. kettlebell



1 Arm Barbell Side Deadlifts 2 x 6 each with 135 lbs.



Saxon Side Bends 2 x 7 each side with 30 lbs. in each hand.



Did Stability Ball Roll outs instead of Glute hamstring raises as many as I could in 1 set.
-JEFF

[Jeff King]

JUNE 5 JUIJITSU 90 min.

JUNE 6 Arms
All 4 x 10 - 12 from a training article by Lou Ferrigno. One of my favourite bodybuilders.

EZ Bar Curl 175 lbs.
1 Arm DB Tricep Extensions 60 lbs.
ROLLING THUNDER Cable Curl 100 lbs.
Tricep Pushdowns 130 (Triceps were fried after these)
1 Arm Preacher Curl machine 90 lbs.
1 Arm Reverse Pressdown 40 lbs.
1 Arm Cable Kickbacks 40 lbs.

Waaaaay too much isolation work in my opinion. I tweaked a couple exercises for my style but I'm not a fan of the pump and squeeze.
Isolation is good if you are working out around or rehabing injury. But that's about all.

Not a primp and poser in front of the mirror here!
I want and need my arms to be as strong as possible. That's all.


JUNE 7
Farmers Walks Deadlift and Hold for time with **200 lbs. a side.**
**NEW PERSONAL BEST**

Tire Flip 450 , 600, **650 lbs. x 1**
**700 lbs. x 5** (I did this by loading weight plates in the far rim of the tire and lifting it upright and lowering it back down.) **NEW PERSONAL BEST**

Atlas Stones 175 lbs. unloads , 125lbs. stone lifts reps.
(Didn't have it today on stones but the tire and Deadlift Hold made up for it. :) )

JUIJITSU 90 min.

[Kevin Cronin]

Tire Flip 450 , 600, **650 lbs. x 1**
**700 lbs. x 5** (I did this by loading weight plates in the far rim of the tire and lifting it upright and lowering it back down.) **NEW PERSONAL BEST**


So does loading the far end of the tire with plates make it easier because it's a pivot point or harder cuz it's more weight? Either way, quintupling a 100# PR is friggin awesome

[Jeff King]

Makes it heavier because of the added weight in the rim.

It's not exact because the heavier weight is in the front end away from you but it is an effective way to train it. I got up to a 600 lbs. tire flip last year doing this way.
-JEFF

[Jeff King]

JUNE 8

CHEST/BACK
Bench Press (bottom Position in power rack) 245 lbs. alternated with
Wide Grip Chins
4 x 8 - 10 80% of max :BP:

Close Grip Bench Press (bottom Position in power rack) 225 lbs. alternated with Close Grip Chins
5 x 8 - 10 80% of max
(Chest and Back day yes but this was a better arm work out than Wednesday too!)

T - Bar 1 x 8, 3 x 10 180 lbs. 80% of max

Wide and Close Grip Lat Pull 3 x 8, 1 x 6 (2 sets each grip) 230 lbs. or 85%

Dumbbell Pullovers 1 x 8, 3 x 10 80 lbs. or 80% of max

Stiff Legged smith machine Deadlifts 1 all out set of 30 at 85%

1 Arm Seated Rows 4 x 8 each with 200 lbs. (6 - 8 at 85%)

JUNE 9

JUIJITSU grading for green belt 2 hours. INTENSE! :EP:
(Back, shoulder, ribs really feeling it after that tonight.) :BB:

[Jeff King]

June 11



OVerhead Barbell Squat 2 x 6 with 115 lbs. :liftin1:

1 Arm BARBELL Curl 2 x 7 55 lbs.

2 DB's OVerhead Squat 6 - 7 reps with 1 - 3 Presses at the bottom
with 60 lbs. DB's

Dumbbell Pass from hand to hand maximum reps with 75 lbs., 55 lbs., 35 lbs. dumbbell


1 Arm Barbell Side Deadlifts 2 x 6 each with 135 lbs.

Did Stability Ball Roll outs as many as I could in 1 set.

Boxing class afterward.

[Jeff King]

JUNE 12

Shovel Lift with a 45 lbs. plate on the 1 side of an olympic bar. 6 x 40 each side.

(An exercise from Steve Justa's ROCK, IRON, STEEL book. Lift the uneven bar as if you were shovelling or a pitch fork)

Juijitsu 1 hr.

[Jeff King]

JUNE 13
Bottom Position Bench Press in the power rack: 135 x 15
225 x 7
245 x 5
275 x 3
*315 x 1* *NEW PERSONAL BEST* !3 plates a side! :BP:

My strength levels have started and continue to peak with 1 more month to go!

1 Arm High Row
45 x 15
90 x 7
135 x 5
180 x 3
250, 300 x 1

Pull ups (Rope Handle, Close Grip, Wide Grip and Palms Facing Triangle handle)
supersetted each with Stability Ball Push ups (feet on ball)
4 supersets max reps each (bodyweight only).

A superset I really like. A good finisher today. Abs and low back kicking in too with the
(in)stability ball.
Actually a lot more core/stabilizer training right now as you see.

I liked this work out. Quick, heavy and different again. Keeping things still fresh and I can see the training working with the more weight on the bar.
-JEFF

[Jeff King]

JUNE 15

ARMS

Cable bar curl 80% of heaviest 30 sec. up, 30 sec. down each rep, til failure.
Then....
Cable bar curls with same weight, normal speed reps til failure.

Dips (Bodyweight) 30 sec. up, 30 sec. down each rep, til failure.
Then....
Dips (Bodyweight) normal speed reps til failure.

Seated French Press on smith machine: 80% of heaviest 30 sec. up, 30 sec. down each rep, til failure. (These killed!!)
Then....
Seated French Press with same weight, normal speed reps til failure.

Reverse Curls 80% of heaviest 30 sec. up, 30 sec. down each rep, til failure.
(I barely got 2 reps here! Shocked!)
Then....
Reverse Curls with same weight, normal speed reps til failure.


(The slow motion style kicks your @$$. Can't do nearly as many reps as normal. Not surprising to get 2 or 3 reps only with a weight that normally is for 8 - 10 this way. Blows you right up! )

Only took 20 min. for the whole work out, arms cramped. In, out and done!
Old school work out from the vault from my armwrestling days.

[Jeff King]

JUNE 16

At CROSSFIT www.steelcitycrossfit.com

Deadlift (olympic bar, belt only, NO Straps)
135, 225, 315, 385 lbs. x 1 **385 was my best ever with straps even. But did it today without straps. Only TITE GRIP on my hands. So my grip has gone up a lot!
Missed 405 and 395 but if I would've tried it right after the 315 it might've gone better. Good one though.

At Home:
Stone Lifting max reps with the 175 lbs. and 125 lbs. stone.

-JEFF

[Jeff King]

JUNE 18

OVerhead Barbell Squat 2 x 7 with 115 lbs. :liftin1:

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.

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=3AA7F3FADA31ADD98A1067CA AA513304.ba08?article=218exer


Boxing class afterward.
(Lots of running and sprints, wheelbarrow hand walking in 100 degree sun! :eek: Was killing me :mad: but no complaining.)
(Technical work on heavy bag and partner drills.)

[Jeff King]

JUNE 19
Juijitsu 90 min. :EP:

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. :mad: )

Bottom Position Bench Press: 225 x 5
245, 275 x 3
295, **325** x 1 :BP:

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.)

Fealt tired today after not sleeping well and a long day and had a bad stomach cramp from the heat outside. :disgust: Not my best day.

[Jeff King]

JUNE 21ST
JUIJITSU :EP:

JUNE 22ND

2" APOLLON AXLE thick bar Deadlifts 95% for maximum repetitions
(310 lbs. x 5)

Based on a work out in WORLD'S STRONGEST ARMS Magnus Sammuelsson dvd.
http://www6.mailordercentral.com/ironmind/prodinfo.asp?number=1404

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
#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! :)
-JEFF

[Jeff King]

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.

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.)

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)

-JEFF

[Jeff King]

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. 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.

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.
Seated Cable Row 3 x 20 220 lbs.
Floor Press 2 x 6 275 lbs.
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)

[Jeff King]

JUNE 26
JUIJITSU 45 min. (Quick class due to heat)

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.

Grippers


-JEFF

[Jeff King]

From reading a copy of DINOSAUR BODYWEIGHT TRAINING by Brooks Kubik.

Back in the gym today after a week break....

Treadmill :
1 min. Flat
*3 min. High Incline climb*
1 min Flat cool down.


Did 3 minutes of each exercise as many sets & reps as I could in that time limit.

Dips with leg raised like an "L"

Hanging Leg Raises alternating sets with Hanging Knee Raises
(as many reps as I could alternating til failure)


Wrestling Neck Bridges (as many reps as I could then alternating front to back bridging)
HAVEN'T DONE THESE IN AGES! But really helped my back stretch out today.


Pull ups with 1 hand on chinning bar and other grabbing a rope handle.
(as many reps as I could then switch hands with the rope and bar grip.)


1 Legged Band Squats til failure then switch legs holding onto pull up/press up straps.

Bodyweight only. But the 3 min. rounds for reps really caught me by surprise.
-JEFF

[Jeff King]

JULY 11TH



Did 3 minutes of each exercise as many sets & reps as I could in that time limit.


Lying Knee Raise to Chest



Push up with hands balancing on Medicine Balls

(These are killers! )



Climbing Rope Pull up Body Rows

(Switching the right or left hand forward each set.)



1 Legged Pistol Squats holding the straps from the gymnastic rings.

(Switching feet each set)



Bridging stepping around in a semi circle while doing Front Neck Bridging.

(Haven't done that since high school wrestling.)



Boxing class 1 hr.

(Back at it today. )

[Jeff King]

Juijitsu Thurs. JULY 12

Fri JULY 13
Stability Ball Wall Squats holding a 12 lbs. medicine ball between my knees.
Body Rows holding smith machine bar with feet on a stability ball
Alternating Bridging reaching back over alternate shoulders
Stability Ball Back Extensions

Did 3 minutes of each exercise as many sets & reps as I could in that time limit.

2 BOSU Ball Plank
Feet on a Stability Ball Plank
Plank on the elbows and toes

As long as I could in each.

[Jeff King]

SUN. JULY 14
JUIJITSU TRAINING CAMP

MON. JULY 15
Bottom Position Bench Press 2 x 10 (75%) or 245
2 x 8 (80%) or 265
2 x 6 (85%) or 275

Close Grip Bottom Position Bench Press 5 x 8 (6 - 8) (85%) or 235 :BP:

Bottom Position Squats 2 x 10 (75%) or 285
2 x 8 (80%) or 305
2 x 6 (85%) or 325

1 Arm Clean & Press 4 x 5 (40, 50, 60, 85 )


APOLLON AXLE 2" thick bar Curls 2 x 8, 1 x 7, 2 x 6 (5 x 6-8)
Ab Wheel 2 x 40

Heavy day but benching and close grips fealt good and was PHSYCHED!! listening to MAN O WAR on my cd player! CALL TO ARMS AND GODS OF WAR during squats! YEAH!!!
http://www.youtube.com/watch?v=gIFmYnP_RDQ

[Jeff King]

JULY 17
JUIJITSU


JULY 18TH

I did 5 Circuits of the following:

Stability ball Back Extensions 15x
Push up version or Dips 20 - 25x (Different each time)
Stability Ball Squat or 1 Legged Squat 50 - 75x
Bridging 1 - 2 min. (Front or Back) (Different each time)

L Pull ups (Pull ups with leg raise hold) (Different grips each time) 10x

Planks (Different each time)
Knee Raises 12x

Another from Brooks Kubik's DINOSAUR BODYWEIGHT TRAINING.
-JEFF

[Jeff King]

JULY 19 JUIJITSU

JULY 20

EZ bar Curl 3 x 5 (pyramid up)(25, 115, 200) 2 x 5 250 cheat curl)
Dips (head down for chest more) 4 x 10 (bodyweight)
2" Thick bar Reverse Curls 3 x 5(110) (warm up) 2 x 5 (180)
Close Grip Bench 2 x 5 (pyramid up) 3 x 5 (245)
Bench Dip 1 x 60 (bodyweight)
1 Arm DB Press 4 x 5 (85 lbs.) each
1 Arm Preacher machine Hammer Curl 4 x 10 (110)

Hang from a chin up bar 1x
#1 Gripper til failure each hand

-JEFF

[Jeff King]

This week looks like this.... Day 1 Bodyweight stuff, Day 2 Lifting and Day 3 Bodyweight again. Opposite rotation to last week.

Today the 23rd at www.steelcitycrossfit.com was

Gymnastic rings Pull ups
Supermans across a bench
Dips
Stability Ball Roll outs
Hanging knee raises (doing a semi circle in the air 1 side then the other with my feet.)
Neck Curls (front then back then right and left, all 4 ways) with a 25 lbs. plate.

Fingertips Plank as long as I could. (Did it but not long. These HURT!)
Grippers each hand
Slow Mo Bodyweight Squats (30 seconds up/ 30 seconds down)

As many reps as I could each exercise til failure.

Sprints 10x
(5x approx 50m then 5x 100m)

Boxing Class at www.regencyboxing.com
-JEFF

[Jeff King]

JULY 25

At www.steelcitycrossfit.com

Based on ideas from Brooks Kubik's DINOSAUR STRENGTH TRAINING NOTEBOOK.

IRON ROPE: Standing on a plyometrics box load the 1 end of a barbell and stand it up with the weighted end at the bottom. Grab the top of the bar nearest to the collar and lift it straight up "walking" your hands up the bar hand over hand til you get to the bottom collar and nearest to the weight.
(This is where it gets tough! Especially balancing the uneven bar.)

Kind of like an arm over arm wrist roll grabbing as fast as I could to get to the end of the bar.

Started with the empty bar to try it because it's a new and odd little exercise. Then added a 10, 25, 35 lbs. to the bar bottom.

Did the 35 lbs. "set" 3/4 of the way up but lost the bar there. Tried again but was too tight then. Fun exercise! and looks neat doing it.

Next was a 1 Arm See saw Row (what I'm going to call it) with a 53 lbs. Kettlebell loading it onto a higher plyometric box. Rowing it onto the box, switch hands then lower it to the floor and lift it with the other hand. Alternating with as little rest as possible to finish.

100 reps each arm simillar to the Sandbag Torture loading 100x from DINOSAUR STRENGTH TRAINING NOTEBOOK and BAGS, BARRELS & BEYOND video.

Short 30 minute session but INTENSE! Was soaked through at the end and had to sit there for a while almost throwing up.

Boxing class 1 hr. www.regencyboxing.com

[Jeff King]

OK this will be a catch all post of the work outs I did while in Australia for 2 weeks. (July 27 - Aug. 12th)

Week 1
Trained at BEACH HOUSE FITNESS www.bhfc.com.au

DAY 1
Shrug machine Deadlifts (grabbing the bottom lower handles) 4 x 5 pyramided up to 375 lbs. not counting the machine, plates only.

Smith machine Knee level 18" Deadlifts 4 x 5 pyramided up to 450 lbs.

Military Press 4 x 5 pyramided up to 185 lbs. in the power rack.

Hanging Twisting side to side knee raises 1 x 50 each side alternating.

Bridging 5x max reps

Stability Ball Push ups feet on ball 1 x 25

DAY 2 Max reps each at the house

Bodyweight only Squats
Judo (Hindu ) Push ups (Also called dive bombers)
Front and Back Bridging 1 set each way.
Toe Raises

DAY 3
Bottom Position Bench Press 135, 335, 275, 295, 325 x 1
Chins 1 x 25 (bodyweight)
Close Grip Bottom Position Bench Press 5 x 5 245 lbs.

Planks max time hold.
Feet on Stability Ball
Hands on medicine balls
Uneven Plank 1 hand on medicine ball 1x each hand.
Push up postion locked out
Elbows and Toes
Close Grip with Both hands on medicine ball

Front and Back Bridging 1 set each way.

Week 2
Day 1 (at the house)
Finger tip Push ups 1 x 15
Bodyweight only Squats 2 x 30 sec. up & 30 sec. down
Neck manual resistance isometrics 20 sec. all 4 ways.
Bodyweight only Squats 500 reps
1 Legged Bodyweight only Squats 5 x 15 each

DAY 2 (Found DOHERTY'S GYM www.dohertysgym.com and this is where I did the rest of my work outs.)

Monolift Squats 135, 225, 275, 315, 335 lbs. x 1
(Was looking forward to trying this new version as there's no walking in & out with it. Just lift it off the hinges. But kinda fiddley and you need someone to unlock it each set and if you go really heavy, a spotter too. So you and 2 others ideally.)

So continued on after that with.....
Bottom Position Squats in the power rack: 315, 335, 365,*385*,*405* x 1
*With a spotter, Tony, and NEW PR*

Barbell Curl: 135, 155, 185, 205, 215 x 1

DAY 3
Military Press in the power rack: 45,135, 155 x 1 then 175 x 10 x 1
supersetted with
Rack Snatch Grip High Pulls 135, 155, 225 x 1 then 245 x 10 x 1
(10 supersets x 1 rep of each exercise at 75 % 1RM Surprisingly tough! Not heavy but the volume.)

A couple guys across the gym were training grip for a Grip Strength contest next month. After watching a bit they asked me if I wanted to try Verticle Bar lift.
First time trying this one like deadlifting a hammer with the weight at the bottom straight up. I managed a 200 lbs. 1 rep lift so I guess that's my 1RM there.

Next was ROLLING THUNDER.
I worked up to 180 lbs., did it and went for a 200 lbs. attempt, but lost it half way up. Waited for my turn again and backed up to 195 lbs. and just got that barely! But *Another NEW PR*

Got invited to the grip contest but was 6 weeks away and was leaving back to Canada Sunday. Next time I visit hopefully!
Was a GOOD DAY!

DAY 4 (Saturday a.m.)
Bodyweight work out as my back and legs were still feeling it from the earlier week training.

1 Legged Squats x 5 each leg alternating as many times as I could

1 Arm Rope Body Rows x 5 each side alternating as many times as I could
(grabbing the climbing rope in the boxing area and leaning back and sitting down pulling myself up with feet against the wall)

Uneven Push ups x 5 each side alternating as many times as I could
(with 1 hand on the step )

Hanging Leg Raise and Hanging Knee Raise x 5 each alternating as many times as I could.

P.M.
(Shoulders/Triceps)

Seated High Incline DB Press Lock outs worked up to 95's lbs. each (I think) for reps, 2 sets.

Seated High Incline Barbell Press Lock outs in the rack. worked up to 275 x 5 (pyramided up 5 x 5)

Flew home Sun. Aug. 12, 11:15 a.m. and got home Aug. 12th (EST my time so next day gaining a day back) around 10 p.m.

MON. Aug. 13th (I think JET LAG!!!)
Couldn't sleep so went to gym and....

Handstand Push up (against wall using dumbbells as push up bars. )3 x 25
Dips 3 x 25
Back Exension (arms outstretched infront with 1 leg raised off bench)
1 x 30 each
Seated Knee Raises 1 x 40
Calf Raise off steps 3 x 30 (Toes in, out, straight)
Stability Ball Squats holding medicine ball between knees 3 x 25
Close/Wide Grip Chins 1 set each max reps
Isometric Neck Reistance 15 sec. 4 ways
DB Shoulder Press 3 x 25 with 60 lbs. each
Grippers 2 x 25

Slept for 6 1/2 hours 7 pm til 1:30 a.m.!!!!
-JEFF