SpeedDemons Log: Hard Work Pays Off

[SpeedDemon]

Smack down bench 3x5 @ 155 w/3sec stalemate

med ball press 3x10 @ 12

DB Incline 1x12 @ 60
              1x10 @ 65
              1x8  @ 75

Cable crosses 3X20 @ ??

Triceps extensions 4x20 @ ??

[SpeedDemon]

TUESDAY

hang cleans 5x5 @ 135

towel grip pull ups 5x5

bent over row 3x10 @ 115
into shrugs     3x15 @ 115

Curls 5 sets: bar, DB hammer, cable, DB, cable w/ rope

Hang cleans were real light. I always clean from the floor and get under the weight, hang cleans felt like cheating. Normally I would just do cleans but my training partner insisted we do hang cleans insted. I feel way more trap involvement but I don't get that complete fatigue I get from full cleans.

[Overload]

TUESDAY

hang cleans 5x5 @ 135

towel grip pull ups 5x5

bent over row 3x10 @ 115
into shrugs     3x15 @ 115

Curls 5 sets: bar, DB hammer, cable, DB, cable w/ rope

Hang cleans were real light. I always clean from the floor and get under the weight, hang cleans felt like cheating. Normally I would just do cleans but my training partner insisted we do hang cleans insted. I feel way more trap involvement but I don't get that complete fatigue I get from full cleans.

Good layout.

Alternating Power cleans and hang cleans has its benefits. i promise you as your hang clean poundages go up, your power clean will go up more. Be explosive!

Good luck!

[SpeedDemon]

THURSDAY

BW Squats 2x20

Front Squats 1x10 @ 45
                  1x5 @ 145
                  4x5 @ 195
super setted w/ 5 jump tucks per set

DB Snatches 2x5 @ 60
                  2x5 @ 70

Had to stop here cause my training partner was late and my next client showed up before we finished training

10 standing long jumps

2 round shadow boxing

1 minute tick tocks

8 rounds focus mits

3x1 minute table tops


I might go to the gym in a little and bang out the DB Deads that I had to skip this morning... we'll see

[SpeedDemon]

FRIDAY

Push ups 25

Bench 1x5 @ 135
         4x5 @185

Med Ball press 3x10 @ 25lbs

Incline bench 3x10 @ 60,65,70

Cable Cross 2x20 @ 125
                1x17 @ 125

skull crushers 3x10 @ 75
close grip bench rep out after every set

[MisterMagoo]

Good layout.

Alternating Power cleans and hang cleans has its benefits. i promise you as your hang clean poundages go up, your power clean will go up more. Be explosive!

Good luck!

so long as your coordination is good, definitely. frankly i find hang cleans easier, but then i've always sucked at technique.

[SpeedDemon]

Monday

Hang Cleans
1x10 @ 95
5x5 @ 155

Towel grip pull ups
5x5

Bent over row/ into shrugs
3x10/15 @ 95

BB Curl
1x10 @ 65
1x8 @ 65

DB Hammers
1x10 @ 30
1x7 @ 30

Cable with rope handle
2x10 @ 80

I did my curls as two sets of three exercises straight from one to the next, resting after cable

This guy that is a strength and conditioning coach was watching me hang clean today and was really hammering me about my technique. I couldn't get his way down. I feel cheated out of my cleans again today.

[SpeedDemon]

Wednesday

Squat
1x20 @ bw
1x10 @ bw
1x10 @ 135
5x5 @ 185

DB SLDL
1x7 @ 70's
2x7 @ 80's

Leg Extentions
2x10 @ 150
1x14 @ 150

7 jump tucks between every set of leg extensions



except for the first set and the last two reps of the last set the 185 flew like there was nothing on my back. it felt good

My hamstrings were really tight still from hang cleans and i didn't quite get full range of motion out of my deads

[SpeedDemon]

Thursday

High/Low Cable Chops
3x15

alternated w/

Feet together ball Crunches
3x25 w/ 25 plate extended


Low/High Cable Chops
3x15

alternated w/

Push up position alternately raising opposite hand and foot (anybody know the name for those??)
3x20


Med. Ball Slams
3x20 @ 12lbs

alternated w/

12lbs sledge hammering a tractor tire
3x 1:00

[SpeedDemon]

Friday

Bench
1x20 @ 45
1x10 @ 45
1x10 @ 135
5x5 @ 185

Med. Ball Press
5x10 @ 25

DB Incline
1x8 @ 60
2x8 @ 70

Cable flys
1x12 @ 125
1x8 @ 155
1x10 @ 125

Skull crushers/close grip bench
3x10 @ 65

left anterior delt was bugging me. really had to focus on using the chest and not getting help from that shoulder

[SpeedDemon]

Sunday

10 min. jump rope

Hang Cleans
1x5 @ 105
5x5 @ 155

Towel grip pull ups
5x7

Bent over row/ to shrug
3x10/15 @ 105

BB curls
3x10 @ 65
drop set
3x10 @ 45

one hand rope curls
2x8 @ 40

The hang cleans finally clicked today. I really focused for my last set and exploded through every rep, it was easier than my first set. 155 is still shy of my body weight but it is the weight i fight at so i'm still pretty stoked on that.

[thewickedtruth]

damn man way to do work! Solid routine and impressive workouts for sure! What are your goals in all this anyway?

[SpeedDemon]

My goals??

I'm trying to get stronger and more explosive. I was dealt a good genetic hand and I have endurance in spades without really having to do and endurance training other than what I get from just grappling and kick boxing. The problem I have is I'm 6 foot fighting at 155lbs and all the guys I fight are so much more muscled and compact. My height does have a lot of advantages but a guy that weighs the same as me but is six inches shorter is usually going to be a lot stronger and have better leverage.

[SpeedDemon]

I guess power is really the focus of what I'm going for.

In my sport you have to work really hard to get opportunities and advantages. when I get the chance I want to be able to fully exploit them.

[SpeedDemon]

TUESDAY

10 minutes jump rope

BW Squats
1x20
2x10
1x5

Front Squats
1x5 @ 105
5x5 @ 165

in between working sets I did 5 jump tucks for height

DB Snatches
1x10 @ 60
2x10 @ 70
5 with one hand then 5 with the other

Skips for height
side shuffle bounds
bounds for height
bounds for distance
Heel to toe walk (walking calf raises)
Farmers walk 48kg

felt horrible before my workout. I spent all weekend up in the mountains at 6500 feet. Hiking and scrambling boulders and what not with a 35lbs pack in that thin air really took it out of me. My legs felt so heavy this morning I was dreading training. to my surprise once I started working out I felt great. the squats went up fast and my back position stayed perfect. I felt like if I wanted to I could have thrown that 70db through the ceiling during my snatches too. I think my body is finally starting to get up to speed.

[SpeedDemon]

Havent been on line in a while, I've got some catching up to do

Thursday

TRX Suspension trainer seminar

These guys came into the gym and worked us out on this suspension trainer they developed. Its basically just straps hanging from the squat rack that have adjustable length hand and foot holds. some of the stuff seemed really good peripheral exercises and good for stabilization but a lot of it was just for show.

Friday: Rest

Saturday: Sand sprints, hill repeats, Med ball up-downs

[SpeedDemon]

Sunday: kickboxing and grappling only. no lifting


Monday:

Hang cleans
1x10 @ 75
1x5 @ 105
4x5 @ 155
1x4 @ 75 ( i barely missed five twice, it was my grip that was holding me back)

Towel grip pull ups
3x7
1x5 ( fingers cramped up and i couldn't finish the set)
1x7

Bent over row/into shrugs
3x10/15 @ 105 (my grip was just barley lasting through the shrugs)

BB curl
2x10
1x8 dropped 20lbs then got 8 more

one hand cable curls
3x10 each arm (had some help with a couple)

[SpeedDemon]

Tuesday:

morning
kick boxing

high/low chops
3x15 @ 95 each side

super setted with

Push up position opposite hand and foot raises
3x20

horizontal chops
3x15 @ 80 each side

super setted with

stability ball crunches
3x25 @ 25 plate

table tops
3 x 2:00




night
Light chest workout just to see how my shoulder handled it. Now I think its more deltoid than pec that is hurt.

[SpeedDemon]

Wednesday

20 minutes jump rope

3 rounds shadow boxing w/ level changes and some jump squats

Front squats
1x10 @ no weight
1x5 @ bar
5x5 @ 169 (combination of standard and metric plates)

5 jump tucks for height after each of the working sets

DB Snatch
1x10 @ 60
2x10 @ 70

Single leg SDL
3x15 each leg