Oh, I haven't updated. I've been busy. Cry about it.
UPPER BODY DAY
Band Pull Aparts: I, T, Y : 3 sets of 20 each
Swiss Bar Bench:
Done with a pause on the chest, explosive movement upwards.
Bar x 15
95 x 10
95 x 10
135 x 10
135 x 10
185 x 6
Done with the pause and explosive movements, first with hands on the outer handles, then immediately on the inner handles.
95 x 10(Outer), 10 (Inner)
95 x 10 / 10
Triceps toasted.
Dumbbell Rows:
Done with a full range of motion. Allowing my scapula to be pulled out fully, and then bringing the weight up to my chest.
65 x 10
95 x 10
120 x 10
DB Military Press:
These were done seated, palms facing inward towards each other.
45 x 10
55 x 10
65 x 10
Shrugs:
135 x 10
135 x 10
225 x 10
225 x 10
275 x 10
Circuit: x 5 without rest
Pullups : 10
Overhead Press: Bar x 25
DB Cleans : 25lb x 10
LOWER BODY DAY
Foam Roll, Stretch with bands.
Foam Roll, Stretch with bands.
Cook Brother Crew in full effect today, getting some volume work in.
Box Squat:
Done with a straight squat bar onto a parallel box. Pause on the box for a one count, explode up.
Bar x 10
Bar x 10
95 x 10
95 x 10
135 x 10
135 x 10
185 x 8
185 x 8
225 x 6
Deadlift:
Conventional stance, from the floor.
135 x10
225 x 10
225 x 10
225 x 10
225 x 10
225 x 10
315 x 8
365 x 8 (Psyched on that)
405 x 1 (Toasted at this point)
If you couldn't tell from the name and the video, Chuck Vogelpohl invented this. And that means it works. It also means its brutal and is a step away from masochism. The Powerpohl can be used in a variety of ways, including walking, deadlifts, and Iso holds.
We did Iso holds, basically standing straight up, attempting to use the mirror as a guide and keep the Pohl parallel to the floor. It requires you to flex your glutes and spinal erectors to an extreme degree. It proved to be a solid way to end the day, and I could feel the soreness creeping in as early as that evening.
Iso Hold:
+90lb x 20 seconds
+100 x 20s
+100 x 20s
Circuit: x 4
Gripper: 2 plates, 2 quarters x 20 + 20s hold
Pincher: 15lb x 20
Neck Harness: 35lb x 25
Cable Crunch
100 x 10 x 3
Although my strength training is basically at a maintenance or low gain phase, my Jiu Jitsu is gaining steam rapidly. I'm filling in the gaps of knowledge lost through too much time away, and picking up new techniques every day. The Cook Brothers Crew will be moving gyms in the next couple of weeks, from Columbus MMA to Ohio Combat Sports Academy. Downgrade in websites, but it will likely be a big upgrade in terms of instruction and intensity.
Once we make the transition to OCSA we will be going full tilt in BJJ, Catch Wrestling / No Gi, Boxing, and some Greco / Judo. Our Catch/No Gi coach is a guy who has made No Gi his priority, and has trained with the best Catch Wrestlers in the county. The Boxing coach is an undefeated pro boxer who currently trains a lot of the cats going to OCSA, including my brother, and has helped them immensely. And the Greco Coach used to train Dan Henderson and Sokoudjou out in California. So, yeah. Big fucking time.
In addition to all that we will have a Prowler, a pullup bar, rope, and other CrossFit related junk. It's going to be a big change, and I think one for the best.
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