strength training redux.

I took my first Jiu Jitsu class this morning and it was a lot of fun. I’m going to try again on Wednesday…it was also a great cardio workout. I recovered for the remainder of the day and came back to the school for some lower body work.

Squats - Barbell:
135x10x1
185x8x1
225x8x1
225x8x1
275x10x1

GHR - Assisted:
BWx6x4

Bulgarian Split Squats:
BWx8x3
BW+40lbsx8x1

Dead Treadmill Run:
10 secondsx1x2
15 Secondsx1x2

Duration: 90 minutes

Floor Press - Swiss Bar:
275×5x5

Barbell Rows - Rotator:
135×12x5

Elite Rings - Rows:
BWx10×3

Push-Up with Band:
Green x10×3

Band Pushdown:
Green xAMPx3

Hammer Curl - Rotator Bar:
60×10x3

Duration: 90 minutes

Chris and I spent the afternoon picking up a Glute Ham Raise from the PPC in Northfield. I think he got a great deal on it and was excited to use it tonight.

Deadlift - barbell:
275×3x8

Glute Ham Raise:
BWx4×4

Front Foot Elevated Squats with Cable:
60×10x3

Back Extension with 3 Second Hold:
12×10x3

Duration: 90 minutes

I got up early (for me at least) on Saturday to train with Chris and Aaron at GB. I started my diet on March 9th and have been sticking to it for the last 5 weeks. I’m down 23lbs so far, I know that a lot of this was water but the rest is definitely fat. I havent lost any strength, my conditioning is improving and my clothes are fitting loose! I have a shot to look decent this summer!

Incline Bench Press - Barbell:
275x5x1
300x5x1
300x5x1
305x4x1

Pull Ups - Band Assisted, Pronated/Supinated:
Black Bandx4x4

Rotator Bar Rows:
175x12x3

Push-Up - Black Band/Dumbells:
BW+Blk Bandx12x3

One Arm Row - Standing in Power Rack:
95x8x3

YTLs:
8x12x3

Duration: 90 minutes

straight up squat day…followed by a great game of flag football with my buddies! i took a few days off starting last saturday, i had a sore muscles/joints and rested an extra day coming out of the weekend. we also cleaned out the weightroom at GB and reorganized everything

Squats - Barbell:
95×10x1
135×10x1
225×5x1
315×5x1
335×5x1
355×3x1
315×5x1

front foot elevated squats with cable:
50×12x4

Duration: 60 minutes

rested an extra day and am excited in the newly designed GB gym

bench press - barbell with red bands:
185x3x8

JM Press - rotator bar:
125x12x1
145x12x1
165x12x1
165x12x1

chest supported db rows:
65x10x4

rotator bar curls:
50x10x4

Duration: 90 minutes

yesterday afternoon i was feeling a little antsy and took it upon myself to begin a small carpentry project. i purchased some lumber at home depot and made a 2-board and 4-board. These are tools to use for training the bench press and usually retail for $20 - $30/ea, grand total of my purchase $7.44. I was pleased with the results and we used them today for 3×4 cluster sets with the 2, 3, and 4 board. tons of volume with some heavy ass weights…felt great!

Board Press - Flat Bench Cluster Sets (Set 1 with 2 board, Set 2 with 3 board, Set 3 with 4 board - 10 seconds rest between each set):
315×4x3
325×4x3
335×4x3
335×4x3

Band Resto Work:
Green xAMPx3

1 Arm Row - Opposite Arm behind back:
70×12x3

Duration: 90 minutes

Finally a heavy squat day! It’s been awhile and I’ve been holding off to let my hamstring heal. Unfortunately, I’ve strained something in my right shoulder, Chiro thinks it the brachallias (sp?) and I got some treatment today.

Squat ATG - Chains:
95x5x1
135x5x1
185x5x1
225x5x1
255x5x1
275x5x1
295x5x1
315x4x1

Romanian DL:
275x10x3

Duration: 90 minutes

i was supposed to do some conditioning work today with chris but that didnt happen. instead i met up with pat at xsport and trained upper body. we stared with flat bench and i felt some pain/soreness in my right shoulder when i attempted my first rep at 315. i think i tweaked something doing dips on monday. i held off on anymore bench pressing for the day and will get some treatment tomorrow at the chiro

flat bench press:
225x5x1
315x1x1

one arm Row - dumbbells:
90x10x4

hammer strength lat pull down:
250x10x4

hammer strength iso shoulder press:
180x10x1
230x10x1
320x10x1
370x10x1
420x10x1

skull crusher:
110x10x4

hammer curls:
55x8x1
50x8x1
45x9x1
40x9x1

Duration: 90 minutes

I went to the chiro before we trained and got adjusted. They also did some treatment on my hamstring - everything seems to be healing and I’m not really ‘feeling’ the injury anymore.

Deadlift - barbell:
135x5x1
225x5x1
315x5x1
405x3x1
435x3x1
455x3x1
475x3x1
485x3x1
495x1x1

Good Morning - barbell:
135x6x1
155x6x2

Russian Step Up:
135x12x3

Duration: 90 minutes