strength training redux.

Lower Body ME & BJJ

rrburns — Mon, 22 Jun 2009 06:24:44 +0000

feeling good…week off from work!

Squats - Barbell:
365x1x1
385x1x1
400x1x1 (PR)
300x5x2

GHR - Assisted:
BWx8x4

Elite Rings - Pull Ups:
BW
Blk Bandx6x1
BW
Blk Bandx6x1
BW
Blk Bandx5x1
BW
Blk Bandx5x1
BW
Blk Bandx4x1

Ab Wheel:
BWx8x3

Pull Thru:
130x12x3

BJJ:
XxXx1

Duration: 150 minutes

Strongman Sunday

rrburns — Sun, 21 Jun 2009 06:30:05 +0000

Sunday Funday!

Brawl at the soccer field today - spectator only!

Farmer’s Walk:
220x1x1
320x1x1
400x1x1
500x1x1 (PR)

Prowler Push - High Horns, 20yds:
140x1x3

Sled Drag - Rear:
200x1x3

Hand over Hand Rope Pull with Sled:
200x1x1
245x1x1
290x1x1
315x1x1

Prowler Push - 120yds:
90x1x1

Duration: 100 minutes

Upper Body ME & BJJ

rrburns — Fri, 19 Jun 2009 03:52:49 +0000

I’ve been busy these past few weeks and need to catch up on blogging my workouts. Tonight was a great workout and BJJ training. Chris used some stuff from Tate’s Stronger Phase 2. My dad is in town and came up with me to the school. I also hit 405 on the bench!

2-Board Bench Press:
315x1x1
365x1x1
385x1x1
405x1x1
300x5x1
300x5x1

Rotator Bar Tricep Extension from Floor:
110x8x2
130x6x1
130x3x1

Inverted Row with Chains:
+35x8x3
+35x7x1

Face Pulls:
100x15x3

BJJ(60 min class…tons of sparring at the end):
xxxx1

Duration: 180 minutes

BJJ

rrburns — Wed, 17 Jun 2009 03:57:23 +0000

BJJ:
xxxx1

Duration: 60 minutes

Lower Body ME & BJJ

rrburns — Tue, 16 Jun 2009 03:56:40 +0000

Squat Barbell:
275x5x1

Squat Barbell:
315x3x1

Squat Barbell:
365x1x1

Squat Barbell:
315x5x1

Squat Barbell:
365x3x1

Squat Barbell:
385x1x1

GHR:
BWx8x3

Calf Raise:
45x12x3

BJJ(60 min class):
xxxx1

Duration: 150 minutes

Upper Body Dynamic Effort

rrburns — Sat, 13 Jun 2009 04:00:23 +0000

Swiss Bar Bench Press with Chains:
195x3x8

Bench Press Lockout with Bands:
315x6x1
365x6x1
365x4x1

Duration: 45 minutes

Upper Body HST - Deload

rrburns — Mon, 08 Jun 2009 05:26:11 +0000

Felt a little sluggish today b/c I didnt eat enough throughout the day. I was out in the burbs for work and missed a few meals.

Bench Press - Flat with Barbell:
285x8x1
290x6x2

Inverted Rows on Elite Rings:
BWx10x2
BWx8x1

V-Bar Dips in Power Rack:
BWx10x1
BWx15x1

Elite Rings Pull Ups - Assisted:
Blk Bandx5x2

Hammer Curls - Fat Gripz:
40x10x2

Band Pull Apart:
Blk Bandx25x2

Rear Lat Flys:
20x15x2

BJJ(60 minute BJJ class):
XxXx1

Duration: 150 minutes

Strongman Sunday…

rrburns — Sun, 07 Jun 2009 05:21:56 +0000

This makes a dozen strongman sundays for us this spring/summer! I’m really becoming conditioned but felt a little off this week. I think its because we trained on a different part of the track.

Overhand Sled Pull with 50′ Rope:
180x1x1
225x1x2

Farmer’s Walk through cones - 60 yds(weight is for each hand…):
110x1x1
160x1x1
200x1x1

Prowler Push - 30yds:
140x1x3

Reverse Sled Drag(Prowler Push 30 yds then immediately drag sled back 30 yds):
225x1x3

Terminator - 120 yd High Handle Push(Give it all you got!):
90x1x2

Duration: 90 minutes

upper body hst and bjj

rrburns — Thu, 04 Jun 2009 06:32:54 +0000

getting in a lot of bjj this week; its probably b/c nicole is out of town and i can hang at the school longer in the evenings. i trained upper body beforehand and was sweating like a madman the entire night!

bench press flat - barbell:
275x8x1
285x6x3

inverted rows on elite rings:
bwx8x3
bwx10x1

dips - v bar in rack:
bwx8x2
bwx11x1

pull ups - rings:
blk bandx6x3

hammer curls with fat gripz:
30x10x3

band pull apart:
blkxAMPx3

rear lat fly:
20x12x3

bjj(60 min class):
xxxx1

Duration: 120 minutes

lower body dynamic effort & bjj

rrburns — Tue, 02 Jun 2009 05:22:49 +0000

took a nice 45 min nap this afternoon before i trained too bad i woke up late and had to rush around to make it up to the school on time. i tend to do this more often lately and need to be better about it…anyways, had a good workout and bjj was a repeat of last night.

overhand deadlifts:
275x2x8

good morning - barbell:
135x8x1
185x8x1
195x8x1

lunge on box:
30x8x1

lunge on box:
15x10x1

lunge on box:
20x10x1

standing calf raise- duchaine:
40x10x3

Bjj:
XxXx1

Duration: 120 minutes