I welcome a challenge whether it be in physically or intellectually. If you are not challenged then it is very difficult to progress as a person. I do not believe in obstacles.... there are many people who think that challenges are obstacles. To me this is self defeating to think of anything as an obstacle or something impeding my way. If you view something in your life as an obstacle then it is a self imposed limitation. There are many thought patterns and phrases that do nothing but limit your capacity for growth in every facet of your life. Some common ones are...
"Push the envelope".... I say what envelope!
"Think outside the box".... I say what box!
We are the only ones that confine and limit ourselves in any capacity or endeavor.
Tuesday, March 31, 2009
Strength and Power Session
Today was the first day I did squats since I pulled my hip adductor. I used a knee wrap around my thigh and it felt pretty good. I worked up to a set of 5 with 315 and stopped there. Didn't feel any pain or aching... which is a plus... but felt pathetic just doing 315 for 5. Was almost embarrassed to do squats...its an ego thing I know. I will get over it and get back to squatting more gradually...
Monday, March 30, 2009
Strength and Power Session
Morning Session
Superset
Bench
45/15
135/12
185/8
225/8
245/5
275/2
Underhanded DB Press
45/10
55/10
65/10
75/10
85/8
100/8
Stability Ball Push UPs
3sets of 10
Evening Session
Bent Rows
135/12
225/12
275/12
315/10
365/10
405/6
455/3+405/3
Pull Downs
265/5
280/5
300/4
305/4
305/4
280/5
260/5
Superset
Bench
45/15
135/12
185/8
225/8
245/5
275/2
Underhanded DB Press
45/10
55/10
65/10
75/10
85/8
100/8
Stability Ball Push UPs
3sets of 10
Evening Session
Bent Rows
135/12
225/12
275/12
315/10
365/10
405/6
455/3+405/3
Pull Downs
265/5
280/5
300/4
305/4
305/4
280/5
260/5
Monday, March 23, 2009
Strength and Power Session
Superset
Bent BB Rows
225/10
275/10
315/10
365/10
405/6
One Arm DB Floor Press
85/8
95/8
105/8
120/6
130/2
Bent BB Rows
225/10
275/10
315/10
365/10
405/6
One Arm DB Floor Press
85/8
95/8
105/8
120/6
130/2
Thursday, March 19, 2009
Strength and Power Session
Hack Squat
90/15
180/15
270/15
360/15
450/15
540/15
450/15
360/15
270/15
180/15
Power Circuit 3x5 minutes of
Hammer Throw
42pd weight for distance
15pd med ball explosive chest pass
50pd Explosive DB Snatch
90/15
180/15
270/15
360/15
450/15
540/15
450/15
360/15
270/15
180/15
Power Circuit 3x5 minutes of
Hammer Throw
42pd weight for distance
15pd med ball explosive chest pass
50pd Explosive DB Snatch
Monday, March 16, 2009
Supporting Strength Session
Today... at 17:15
Cable Crossing Face pulls
50/12
60/12
70/12
80/10
DB Pause Bench
70/10
80/10
90/10
100/9
100/10
Tate Presses
50/10
75/10
90/13
100/9
Cable Crossing Face pulls
50/12
60/12
70/12
80/10
DB Pause Bench
70/10
80/10
90/10
100/9
100/10
Tate Presses
50/10
75/10
90/13
100/9
Never mistake motion for action.
Ernest Hemmingway
Ernest Hemmingway
The quality of a person's life is in direct proportion to their commitment to excellence, regardless of their chosen field of endeavor.
It's not whether you get knocked down, it's whether you get up.
The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather in a lack of will.
Vince Lombardi
Strength and Power Session
When reading the following I am placing weight / then reps...
Internal and External Rotation Complex 2 sets of 12
Military Press...
45/10
135/10
185/10
225/5
265/3
295/1
315/1
325/1
315/1
315/1
325/1
315/1
315/1
315/1
315/1
315/2
Noon
7x6 minute rounds of bag work and drills
Internal and External Rotation Complex 2 sets of 12
Military Press...
45/10
135/10
185/10
225/5
265/3
295/1
315/1
325/1
315/1
315/1
325/1
315/1
315/1
315/1
315/1
315/2
Noon
7x6 minute rounds of bag work and drills
Thursday, March 12, 2009
110%......WTF!!!
Something that really irritates me is to hear people say that they or someone else gave 110% in doing something. THERE IS NO 110%..... Hell, very few ever give even close to 100% in anything they do.
I think George Patton said it best;
"If a man does his best, what else is there?"
I think George Patton said it best;
"If a man does his best, what else is there?"
The problem with goals...
There are many success experts out there that advocate setting goals on a regular basis. I have never been an advocate of it. Really never did anything for me. It may work for some people but I think it has the potential to limit people a great deal.
The experts say have several small goals to reach an "ultimate" goal. To me there needs to be "room" to play with. In other words be adaptable; it is not only important to be fluid in combat but in life as well. There is no possible way to account for every variable, and any attempt to do so only wastes time that could be better used to progress in some way.
You and everyone else does the very same thing everyday...you wake up...then...the rest is up to you. Sure people have to work, pay bills, eat.....blah....blah...blah... Does that mean you can't progress in some capacity everyday....HELL NO. Everyone is a result of their thoughts yesterday and today. Many people go through their daily lives on autopilot....that is sad. Everyone has the opportunity to think "actively" all the time. I literally have had breakthroughs in training on my drive to and from the gym, standing in line at a store, and in many other seemingly mundane places.
We are always in control of our progress. We choose when and how.
James Bullock
The experts say have several small goals to reach an "ultimate" goal. To me there needs to be "room" to play with. In other words be adaptable; it is not only important to be fluid in combat but in life as well. There is no possible way to account for every variable, and any attempt to do so only wastes time that could be better used to progress in some way.
You and everyone else does the very same thing everyday...you wake up...then...the rest is up to you. Sure people have to work, pay bills, eat.....blah....blah...blah... Does that mean you can't progress in some capacity everyday....HELL NO. Everyone is a result of their thoughts yesterday and today. Many people go through their daily lives on autopilot....that is sad. Everyone has the opportunity to think "actively" all the time. I literally have had breakthroughs in training on my drive to and from the gym, standing in line at a store, and in many other seemingly mundane places.
We are always in control of our progress. We choose when and how.
James Bullock
The strong do what they have to do and the weak accept what they have to accept.
Thucydides
Force has no place where there is need of skill.
Herodotus
Strength does not come from physical capacity. It comes from an indomitable will.
Mahatma Gandhi
Thucydides
Force has no place where there is need of skill.
Herodotus
Strength does not come from physical capacity. It comes from an indomitable will.
Mahatma Gandhi
Continuous effort -- not strength or intelligence -- is the key to unlocking our potential.
Restlessness is discontent - and discontent is the first necessity of progress. Show me a thoroughly satisfied man - and I will show you a failure.
Excellence is an art won by training and habituation. We do not act rightly because we have virtue or excellence, but we rather have those because we have acted rightly. We are what we repeatedly do. Excellence, then, is not an act but a habit.
Aristotle
Strength and Power Session
March 11th...
Mil. Press
Decided to change my grip on this lift from relatively close (hands inside the rings) to really wide (index finger on the rings). I was expecting it to be more difficult. This was the result..
135x10, 185x 8, 225x5, 245x3, 275x1, 315x1, 345x1, 365x1, 405 (completed it but hit the pins upon lockout)...dropped to 395 and completed it for 1 rep.... Increased a total of 70 pounds on the lift just by moving my hands out....
Gable Grip Pull Downs
180x8, 200x8, 220x8, 240x5, 220x6
Various Grip Work...
Mil. Press
Decided to change my grip on this lift from relatively close (hands inside the rings) to really wide (index finger on the rings). I was expecting it to be more difficult. This was the result..
135x10, 185x 8, 225x5, 245x3, 275x1, 315x1, 345x1, 365x1, 405 (completed it but hit the pins upon lockout)...dropped to 395 and completed it for 1 rep.... Increased a total of 70 pounds on the lift just by moving my hands out....
Gable Grip Pull Downs
180x8, 200x8, 220x8, 240x5, 220x6
Various Grip Work...
Tuesday, March 10, 2009
Something to Ponder...
"The immature mind compares itself with what is and what should be, but it is only the immature mind that compares. The mature mind has no comparison, the mature mind has no measure."
J. Krishnamurti
J. Krishnamurti
Strength and Power Session
Squats: 45x10, 135x10, 225x5, 275x5, 315x5, 365x3.... stopped at 365 due to the tendons on the inside of my thighs started aching immensely.
Hack Squat: 270x15, 360x15, 450x15, 540x10
Hack Squat: 270x15, 360x15, 450x15, 540x10
Strength and Power Session
March 9th...
High Rows: 180x10, 270x10, 360x5, 450x5, 540x3
Seated Wide Cable Rows: 140x8, 180x8, 200x8, 220x8
Crossing Face Pulls: 35x10, 50x10, 70x10, 80x8
Bench: 245x5 sets of 5 reps
One Arm DB Floor Press: 70x10, 90x8, 100x8, 110x6
High Rows: 180x10, 270x10, 360x5, 450x5, 540x3
Seated Wide Cable Rows: 140x8, 180x8, 200x8, 220x8
Crossing Face Pulls: 35x10, 50x10, 70x10, 80x8
Bench: 245x5 sets of 5 reps
One Arm DB Floor Press: 70x10, 90x8, 100x8, 110x6
Friday, March 6, 2009
Strength and Power Session
Military Press: 45/10, 135/10, 185/5, 225/5, 245/6, 245/6, 245/6, 245/6
X Pull downs: 80/8, 90/8, 110/8, 130/6
Side Laterals: 45/6, 50/6, 60/6
X Pull downs: 80/8, 90/8, 110/8, 130/6
Side Laterals: 45/6, 50/6, 60/6
Thursday, March 5, 2009
Strength and Power Session
Explosive Gable Grip Suplex Pulls: 50x6, 65x6, 80x6, 80x6, 95x6, 95x6
One Arm DB Swings: 40x10, 50x10
Explosive Shrugs: 225x6, 315x6, 365x6
Rack Pulls: 405x1, 495x1, 585x1, 675x1, 765x1
One Arm DB Swings: 40x10, 50x10
Explosive Shrugs: 225x6, 315x6, 365x6
Rack Pulls: 405x1, 495x1, 585x1, 675x1, 765x1
Tuesday, March 3, 2009
Strength and Power Session
Today was Squat day.... this was about my 4th official squat workout since I was in high school almost 10 years ago. I really never had a good reason not to squat, I just didn't want to do them. Finally about three weeks ago I decided to quite being a fucking pussy and to start squating again. And damn does it feel good!!!
Three weeks ago I worked up to 335 for 3, two weeks ago I did 405 for 3, today I ended with 440 for 4. I felt stable and strong with the 44o today. I have more in me I know that. The best I have ever done was 550 when I was 19 for a single.
Today's workout...
Squat: 45x10, 135x10, 225x5, 275x5, 315x5, 365x4, 405x4, 440x4(PR), 225 x15 x 3 sets
Hack Squat: 270x15, 360x15, 450x15
Leg Press: 540x20, 630x20, 720x20
Random sets of calf work...
Three weeks ago I worked up to 335 for 3, two weeks ago I did 405 for 3, today I ended with 440 for 4. I felt stable and strong with the 44o today. I have more in me I know that. The best I have ever done was 550 when I was 19 for a single.
Today's workout...
Squat: 45x10, 135x10, 225x5, 275x5, 315x5, 365x4, 405x4, 440x4(PR), 225 x15 x 3 sets
Hack Squat: 270x15, 360x15, 450x15
Leg Press: 540x20, 630x20, 720x20
Random sets of calf work...
Monday, March 2, 2009
Strength and Power Session
Military Press
45x10, 135x8, 185x5, 225x5, 245x4, 265x7 sets of 4 reps
Pull Downs
120x5, 220x5, 260x4, 280x5, 300x5, 320x6sets of 4 reps
45x10, 135x8, 185x5, 225x5, 245x4, 265x7 sets of 4 reps
Pull Downs
120x5, 220x5, 260x4, 280x5, 300x5, 320x6sets of 4 reps
Sunday, March 1, 2009
February 27th Strength and Power Session
Hammer Strength High Rows: 270x10, 360x10, 410x10, 450x10
Flat DB Bench Press: 55x10, 75x10, 85x10, 90x10, 100x10
Seated Gable Grip Rows: 120x10, 180x10, 220x10, 240x10, 260x10
Triceps Press Downs: 70x10, 85x10, 100x10, 100x10, 115x10, 130x10
Clinch Grip One Arm Cable Rows: 55x10, 75x10, 85x10, 95x10
Hammer Strength High Rows: 270x10, 360x10, 410x10, 450x10
Flat DB Bench Press: 55x10, 75x10, 85x10, 90x10, 100x10
Seated Gable Grip Rows: 120x10, 180x10, 220x10, 240x10, 260x10
Triceps Press Downs: 70x10, 85x10, 100x10, 100x10, 115x10, 130x10
Clinch Grip One Arm Cable Rows: 55x10, 75x10, 85x10, 95x10
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