strength training redux.

Snow is still coming down like crazy but I made it to GB this morning.

Incline Press - barbell(Omni Grip (3xNarrow, 3xMid, 2xWide) with Chains):
165x2x8

JM Press - EZ Bar:
135x8x1
155x10x1
175x10x1
185x10x1

Inverted Rows(With Elite Rings hanging from Power Rack):
BWx6x3

Med Ball Push Ups(Ball under each hand, going deep):
BWx10x3

Band Tricep Pushdown:
PurplexAMPx1
BlackxAMPx2

Rotator Cuff:
Blue Tubex12x3

Duration: 60 minutes

Lots of snow in Chicago today meant that we trained later than usual. Things moved quickly and I was home in less than 90 minutes.

Clean Grip Deadlift(Went quickly with about 20 seconds rest between each set):
275x2x8

Romainian Deadlifts:
225x8x1
255x8x1
275x8x1

Dumbbell Squats:
65x8x3

Duchaine Calf Raise:
65x10x3

Duration: 60 minutes

I really enjoyed training today. The dungeon was full of characters tonight and we had a good time during an extraordinarily brutal workout. I am still feeling sore from training legs on Monday but was excited to train tonight. I’ve been dealing with some soreness in my left elbow, I’m going to get a wrap for it next week and see if that helps.

Floor Press - Barbell with Chains(The goal was to total 25 reps. The bar is about 2 inches above my chest when floor pressing. ):
275×3x1
295×3x1
305×3x1
315×2x1
275×4x1
265×5x1
265×5x1

Bent Over Rows - barbell(Did these in a ‘cluster’ - 6 reps and rest 10 seconds, 3 times for a total of 18 reps. I did this 3 times):
190×6x3
190×6x3
190×6x3

Push-Up with Black Band:
BW+Black Bandx10×3

Farmers Hold:

Here is a video of Chris training the Farmer’s Hold; I’m narrating and breathing rather heavily after the cluster set(s) of rows

140xAMPx3

Duration: 120 minutes

Another day in the dungeon…I finally got pinched for my expired Chicago City Sticker; I knew it was bound to happen because Gracie Barra is right on Lincoln/Western. The cop decided to really stick it to me by adding on a ‘no front plate’ citation. There goes $300…

Lower Body Max Effort - The big lift today was Squats. I’ve been slowly increasing my squat poundages the past 2 months and also using a pair of 25lb plates to elevate my heels. I have super tight hip flexors from sitting all day and keeping my heels elevated allows me to stay more upright and get deeper in my ROM. I recently started training in Chuck Taylors and didnt use the plates today; I seem to have loosened up my hip flexors and was able to get good depth.

Squats - ATG(I am still leaving a few reps in the bag and going slowly with the poundage. I’ll get more aggressive next week):
95×5x1
135×5x1
185×5x1
225×3x1
275×3x1
305×3x1
315×3x1

Good Morning - barbell:
135×8x1
145×8x1
175×8x1

Foot Elevated Split Squat:
BWx8×1
BW+10×8x1
BW+10×8x1

Duchaine Calf Raise:
BW+65×12x3

Ab Wheel:
BWx10×3

Duration: 90 minutes

Training in the dungeon with Chris on Saturday morning. We are switching up the lifts today from last week; we typically change things every two weeks to overcome adaptation. The main lift for today is the Omni Incline Press with Chains; its called omni because we use 3 different grips during the 8 sets of the exercise (close, mid, wide). I spend more time on the narrower grips to focus on developing my triceps for a more powerful bench. The chains also help develop speed/power off the chest.

The dungeon is the weight room in the basement of Gracie Barra USA Jiu-Jitsu School in Chicago, IL.

Omni Incline Barbell Press - Close Grip(With Chains and done for speed off the chest):
165×3x3

Omni Incline Barbell Press - Mid Grip(With Chains and done for speed off the chest):
165×3x3

Omni Incline Barbell Press - Wide Grip(With Chains done for speed off the chest):
165×2x3

JM Press - EZ Curl Bar(First time I’ve done this lift, didnt quite feel I was doing it properly and it was way too light):
110×5x3

Inverted Dips with Rings(We don’t have a rowing machine and have improvised by hanging a set of rings off the top of the power rack):
Body Weightx6×3

One Arm Row - cable:
95×12x1
105×12x1
115×10x1

Seated Neutral Grip Press - dumbbell (Way too light for me, but this is the heaviest we have):
65×10x3
65×10x3

Duration: 90 minutes