Some more of my collected notes from the training log of Eddie Kowacz, the Green Ghost. His wish is that all his data and training advice is for FREE. Below is from his training journal. It is an upper-lower split. If you are unfamiliar with this former Marine and SWAT operative, the time frame of this training was after 12 knee operations and before total knee replacement. Sports, 40 years of martial arts and managing violence as a correction officer took a toll on his knee. The point is,.. it didn’t stop him from training,…. hard.

 

—->Upper/Lower Splits

Fri -Lower
Swing Snatches done with 88 for 10 sets of 3/3.
45 seconds rest between sets.
Abs on Swiss Ball.

Sat – Upper
Dips and Chins Superset. 10 sets of 5/5.
30 seconds rest between sets.
5 Dips + 5 Chins 30 seconds rest and repeat 9 x
Brutal but great! Thumbless grip used as always.

Sun – Lower
Deadlifts – 315 3×3 , 405, 455, 495.
Standing Ab Curls w/ JS Blue Band.
Bodyweight 190.

Mon – Upper
Dips with 100 lbs. 5 sets of 2 reps.
Chins with 100 lbs 7 singles.

Tues – Lower
Swings with fat handled 105 for 5×5. All reps head high.

Wed – Off

Thur – Upper.
Dips with 70 lbs for 5×5
Chins with 70 lbs for 5×5

Fri – Lower
Clean High Pulls with 150 KB 10 x 5 60 seconds rest between sets.
Standing Ab Curls with JS Blue Band.

Sat – Off

Sunday – Upper
Bodyweight Dips/Chins superset. 10 sets of 5/5
5 dips / 5 chins and 30 second rest and repeat 9X

Mon – Lower
Deadlifts using 405 for 1 set of 5 reps. 455 for 5 singles.
Standing Ab Curls using JS Blue Band for 5 sets of 10 reps.

Tues – Off

Wed – Upper
Dips using 105 for 5 singles.
Chins using 105 for 5 singles.
1 set of Pullups using 90 for 4 reps.
JS Band Presses

Thursday – Lower
1 Arm Swings using Fat Handled 110 for 5×5.
Dead Snatches using 88 for 5 sets of 3/3. 60 sec. rest between sets.
Standing Ab Curls JS Blue Band. 10 x 5

Friday – Upper
L/C 2 KB Dead Clean + Presses using 70s for 10 sets of 3 reps.
60 seconds rest between sets.
JS Band Presses

Sat – Off

All I ingest is Meat, Black Coffee , Spring Water, and little butter. Never felt better! Vitamins and Minerals as well.