Monday 12/31/07 – Max Effort Squat/Deadlift

445-535am

BW – 208 lbs

joint mobility

cardio – 15 min. run, 5 min. walk

heavy bag – strikes, uke strikes and kicks from jumonji and ichimonji, hanbo strikes from kata yabre and munen muso, leaping and jumping drills, speed bag and double ended bag work to finish

kettlebell snatches w/24kg – 18+18 (3 min)

7-8pm

mobility

1. low box squat – 95×5, 135×3, 185×3, 225×2, 275×1, 315×1

2. good morning – 135×5, 185×5, 225×5

3. stone lift – pressed the little one and shouldered the big one twice

4. ghr – 1×10, 2×8

5. grappler – 1×10, 2×8

6. reverse sit up – 2×8

7. grappler shrug – 1×15, 1×20

8. neck harness – 2×12

Happy New Year!  Malcom was back tonight (and BTW Derrick, he didn’t buy it that you had family in town, he thinks you missed cause’ you’re still hung over from the UCONN/Wake game!!).  Good workout tonight, low box squats are tough, specially’ without my magic gear.  Time to go drink some beer and get ready for the big 2008…

Sunday 12/30/07 – Dynamic Effort Bench Press

warm up – mobility and med ball drills

1. db bench press – 25x15x2

2. speed bench w/chains – 135x3x8

3. db extensions – 4×8

4. seated row – 4×10

5. shrugs – 3×10

6. hammer curls – 3×8

Done.  Getting the new year started early.  Going to see ‘I am Legend’ tonight.

Friday 12/28/07 – Dynamic Effort Squat/Deadlift

mobility warm up

1. Box Squat – 225x2x8

2. 45 degree back raise w/45# plate – 3×8

3. Grappler – 3×6+6

Short, sweet and effective.  The grappler kicks ass.

Thursday 12/27/07 – Extra work

Just did some mobility work and spine-worx today as my back was a little achy from travelling this week.

Monday 12/24/07 – Training in PA

Wasn’t planning on doing much while we were in Pittsburgh for the holidays, but I did get to the gym and did a pretty decent workout.  Found a pretty good place near my in-laws called Webbs World of Fitness.  Two nice power racks and plenty of free weights.  Lots of cheesy people 1/4 squatting and killing the smith machine.  Loved the dude who sprinted to get to the only available rack before me (the other was occupied by a U of Pitt student who was killing the 1/4 squats).  Anyway this cat that “needed” the other rack was doing modified t-bar rows with a bar anchored by a dumbbell.  What a dumbass.  Cause’ they couldn’t be done elsewhere?  The thing that killed me was there was an actual t-bar row station not even being used 2 feet away from the racks.  Unbelievable.   I waited almost 15 minutes til a rack opened up then hogged it myself with the following:

1. 45 degree back raise – 2×10

2. squat – 95×5, 135×3, 185×3, 225×3, 275×1

3. good morning – 135×5, 185x3x2

4. bench press – 95×5, 135×5, 185×3, 155x5x2

5. deadlift (sumo) – 135×3, 225×1, 275×1, 315×1

6. lat pulldown – 3×10, 8, 6

7. seated row – 2×10

8. pushdown – 4×15, 12, 10, 15

9. pulldown abs – 4×15

10. 45 degree back raise – 3×10, 8, 6

That’s all.  Time for some Italian Christmas Eve dinner!  Back to ATL and training on Thursday.

Friday 12/21/07 – Conditioning

5:00am

joint mobility

1. run – 3 min (rest 1 min)

2. heavy bag – 3 min (rest 1 min)

3. 16kg kb snatch – 7/7 3 min (rest 1 min)

4. various abs (med ball, sit up, wheel, grappler) – 3 min (rest 1 min)

5. run – 3 min (rest 1 min)

6. heavy bag – 3 min (rest 1 min)

7. 16kg kb snatch – 5/5 3 min (rest 1 min)

8. various abs (same as above) – 3 min (rest 1 min)

9. run – 3 min (rest 1 min)

10. heavy bag – 3 min (rest 1 min)

11. 16kg kb snatch – 5/5 3 min (rest 1 min)

12. run – 3 min (rest 1 min)

I don’t ever recall sweating this much.  On the road for Pittsburgh tomorrow.  Will try to get at least a workout or two up there, easy stuff.  Back at it next week for sure.

Thursday 12/20/07 – Conditioning and extra work

4:30am

1. joint mobility drills

2. cardio – 20 min. intervals

3. heavy bag work – strikes, kicks, ichimonji footwork drills, hanbo strikes to 9 targets

4. med ball ab circuit – toe touchx15, russian twistx10, combo crunchx15 (3-circuits)

5. spineworx and stretching (MUCH needed)

Wednesday 12/19/07 – Max Effort Bench Press

7pm

1. 3-board bench press – 135×5, 185×3, 225×1, 245×1, miss – 275, 225x3x2

2. double kb jerks w/24kg – 12 in 2 min.; w/16kg – 18 in 3 min.

3. grappler rows – 1×10, 3×8

4. lat pulldown – 3×10

5. sit up w/45lb plate – 4×8

6. hub lift – 35×1+1×2

Done.  Derek made a nice 385 3-board and had a good push on 405.  This dude’s a beast, watch out Malcom!!  Gonna’ try to get up and do some conditioning tomorrow a.m.

Tuesday 12/18/07 – Martial Arts Training

Trained at the Atlanta Bujinkan Dojo from 7pm-9:30pm.  Didn’t do an a.m. workout this morning cause’ I was spent from Monday.  My goal is to get 2-3 a.m. conditioning workouts in and mobility/flow fit whenever I can.

York 45 lb Plate Hub Lift

Thanks to Derrick for posting this on YouTube and adding the Rollins Band track.

This has been a big monkey on my back for some time.

-Scott

Monday 12/17/07 – Max Effort Squat/Deadlift

3:40am

1.  cardio – 20 min. intervals

2.  martial arts work – heavy bag work (striking drills, uke strikes, gedon uke strikes, kicking, ichimonji foot-work line drills, hanbo striking)

3.  kettlebell snatch w/24kg bell – 56 reps in 4 minutes, switched hands every 7 reps, didn’t set down because setting down is weak and lame!

7:00pm

1. reverse band squat – 135×5, 225×3, 275×2, 315×1, 365×1, 405×1, 425×1

2. long cycle clean & jerk w/24kg bells – 10 reps in 2 minutes

3. ghr – 4×10

4. grappler – 4×6

5. hub lift – 25xright and left, 45xrightx2 (just for show!)

Got my grappler today, an awesome Christmas gift from my wife Lisa!  Thanks babe!  Although Derrick may not be thanking you!  The grappler kicks serious ass.  Did the 45 lb hub lift so big D could get it on video for me.  Jammed some Rollins, and overall a good training session even though my clean and jerks sucked balls.  I don’t want to jinx it cause’ we haven’t signed the lease yet, but it looks like Steve and I are getting our gym space!  Time to move Atlanta Barbell out of the basement and into a commercial facility!  More to come….

Sunday 12-16-07, Dynamic Effort Bench Press

mobility

1. db bench press – 25x15x2

2. speed bench w/mini bands – 95x3x8

3. double kettlebell military press – 35×10, 53x5x2

4. pushdown – 4×12

5. seated row – 5×8

6. shrugs – 3×15

7. hammer curls – 4 sets

That’s all for today.  Speed was awesome on bench even though the weight wasn’t!

Friday 12/14/07 – Dynamic Effort Squat/Deadlift

mobility

1. box squat w/green bands – 155x2x8

2. speed deadlift w/ mini bands – 225x1x6

3. 45 degree back raise – 45x8x3

4. reverse sit up – 3×10

5. side bend – 3×8+8

Done.  This have been a long week but training has been pretty good.  Speed on the squats was unreal today.  Felt good to actually go fast with it.  I think sometimes I let me ego take over a bit and use too much weight on dynamic effort days and lose sight of what the DE method is about.  Training will be a little screwed up next week, will get my ME SQ and BP workouts on M/W.  Then we are heading up to Pitt for the holidays and not back until late the 26th, so I’ll start that week with my two DE workouts on their normal days.  Will probably take a KB or two and do some flowfit in Pitt if I have some time.

Wednesday 12/12/07 – Max Effort Bench Press

mobility

1. reverse band bench press (green band) – 135×5, 185×5, 225×3, 275×2, 315×1, missed 335, 315×1

2. bb extension – 3×10

3. elbows out db extension – 3×12

4. pulldown – 1×12, 1×10, 2×8, 1×12

5. shrugs – 3×12

6. 1-arm long cycle clean & jerk w/24kg – 50 reps in 5 min. switched hands every 5 reps

7. hub lift – 35 on each hand then made a 45 lb york plate hub lift with the right hand!  That was a huge PR!