Weak Bench

Lunch (5/3/1)

• Bench Press: 165x3/185x3/205x9
• Incline Press: 155 5x10
• Cable Overhead TriX: 120x10/120x10/120x10/110x10/110x10
• Kettlebell Complex 20kg
• 5xL Swing
• 5xR Swing
• 5xH2H Swing
• 5xR Clean
• 5xL Clean
• 5xR Press
• 5xL Press
• Kettlebell Complex 20kg
• 10x2H Swing
• 5xR Clean and Press
• 5xL Clean and Press
• 5xR Snatch
• 5xL Snatch

Didn't know Proclub had kettlebells...still not going train there on a regular basis, although i notice there's no lunch crowd, which is nice. Weird, LunchBJJ is packed, but LunchGym isn't. Ah well...Maybe it's cuz rolling builds up a good appetite?

DEeeeeez Bench!

DE Bench day. I had to go in early to take care of some business with the owner, and snuck my training in before heading to work.

A1. squat pulls

10 x bw

B1. speed bench press

2 x 5 x 45#
2 x 3 x 95#
3 x 135#
6 x 2 x 205#

B2. hip bridge (prehab)

8 x bw
8 x bw
8 x bw

C1. board bench press (used a foam roller)

4 x 3 x 260# I need to bring in my boards, the roller is too high...

C2. face pull (prehab)

8 x 120#
8 x 120#
8 x 120#

D1. bb row

2 x 5 x 45#
2 x 3 x 95#
4 x 6 x 155#

D2. oh lunge w/weight

Didn't do 'em. Boo to me.

What a Big Bench You Don't Have...

A1. squat pulls

Flexibility work

B1. bench press

3 x 5 x 45#
2 x 3 x 95#
3 x 135#
3 x 155#
3 x 185#
1 x225#
1 x 250#
0 x 275# Grr. I couldn't get warm the whole workout. This sucked, esp. 3.5 weeks out from the meet
2 x 1 x 225

B2. cable hip ad/ab (prehab)

8 x 48#
8 x 48#
8 x 48#

C1. neutral grip lat pulldowns

5 x 70#
3 x 105#
3 x 135#
24 x 180# (5,5,4,4,3,3)

C2. push press

5 x 45#
3 x 75#
3 x 105#
4 x 6 x 155#

D1. 3" pinch grip

60s x 25# per hand
45s x 25# per hand
30s x 25# per hand

D2 step up w/bar

4 x 6 x 45#

E1. prowler finishers

training session was 2 hours at this point, so I skipped these when I got home. I need to start pulling back a bit before the meet anyways.

Overall, I'm not happy with missing the 275 bench. I want to open with that at the meet, but I may need to be conservative on the opener to make sure I get a total to qualify for Raw nationals...

I said PARALLEL!

AM
Slept in, felt good

Lunch (5/3/1)

• Squat: 235x3/275x3/305x8
• Good Morning: 165 5x10
• Situp: 4x25

This workout felt really good. It was another one of those that i felt like i could have gone a few more reps on my heavy set, but i'm really trying to stay away from failure for now. I'm not sure i want to go to failure again for a while, at least not until i slim down a bit and start putting some size on again but for now i think what i'm doing is working. I'm able to push hard but not die. That makes me happy. Jiujitsu tonight, looking forward to that. Is there such thing as Masters MMA? I'm getting to that age i think.

Guillotine for the win!

AM

Seriously, when i say i need to be asleep by 10, i mean it.

Lunch

Damn portfolio review...i AM going to the lunchtime BJJ class wednesday by hook or by murder.

PM1

• Kyokushin - Self Defense

I gotta say, between BJJ and Kyokushin i'm pretty much learning everything i want to learn from martial arts. Striking, grappling, and self defense. Need to work back up to a little more conditioning during my gym sessions, not that i'm ever going to be a fighter or anything, but it'd be nice to make sure I'm still burning fat. I'd really like to finish the year off around 205.

PM2 (5/3/1)

• Military Press: 105x3/125x3/135x5
• Hang Clean and Press: 135x8
• Cable OH TriX: 110x10/120x10/120x10/110x10/110x10
• Kneeling NG Pulldown: 200 5x15

I'm definitely digging this 5/3/1 suck training type thing. Ok, it's not really suck training since i usually have a good half hour between Kyokushin and the gym, which is enough time to recover somewhat, bu just enough that i don't need to warmup. Need to make a serious effort to get in a lunch session tomorrow so i can stay up with my 5/3/1. Who knows, i may even go to capoeira tomorrow night (MAY).

Saturdays in the gym with...someone

PM1 (5/3/1)

• Deadlift: 225x5/255x5/275x6
• DB Row: DB60 5x10
• Facepull: 80x10/90x10/100x10/70x10/70x10
• Front Squat: 135 4x10 (just for fun)

Ok totally violated some cardinal rules here, didn't really have a plan other than 5/3/1 deadlifts so i sorta went all random with it. It was a weird night, really bottomed out bad on those deadlifts. Not sure what the deal was, but it's over. Back in the gym tonight, moving the military press skyward. A little more Kyokushin madness too...good times, good times.

Finally back in the Gym

I took way too much time off this week, which is bad considering the meet is in 4 weeks. I need to buckle down and stay focused for the next 3 weeks.

A1. Flexibility & Activation work

squat pulls
glute activation
deficit pull w/o weight

B1. squat

3 x 5 x 45#
2 x 3 x 115#
3 x 155#
3 x 195#
3 x 225#
1 x 275#
1 x 305#
1 x 335#
1 x 365# Man, I am happy to have this monkey off my back. After missing this the last 2 squat sessions, I'm happy to say that I feel like 400# is within reach.

C1. farmer handle deadlift (no trap bar at the gym, so I did these instead)

4 x 6 x 280# gotta go up!

D1. machine row

5 x 90#
3 x 180#
3 x 230#
6 x 4 x 320#

E1. int & ext rotations (prehab)

3 x 8 x 12#

E2. oh shrug (prehab)

3 x 8 x 45#

F1. Blast Strap Ab Fallouts

4 x 6 x bw

I am so fried right now that I plan on taking a nap soon...

Day Late

PM1
BJJ

PM2 (5/3/1)

• Bench Press: 95x5/115x5/135x3/155x5/175x5/195x12
• Incline Press: 155 5x10

Posting up Thursday a bit late:( A bit of a quieter day again, BJJ was definitely suck training but it was nice to do anything with my legs and get some circulation to work the soreness out. Took some good arm locks and I'm starting to get slightly concerned about my left shoulder, it's definitely complaining alot. I will admit i don't do a ton of soft tissue on my shoulders, maybe it's time to break the tennis ball out. Sounds like a plan. Gearing up for some heavy-ish deadlifting Saturday, that won't suck for sure.

Word to the wise: This is the WORST bench thing machine abomination on the planet. Stake it through the heart on site.

your new worst enemy

Tap Out or Puke Out?

AM

Rest

Lunch

Rest

PM1

• BJJ

Lots of chokes today, almost puke and/or blacked out several times, dude i was rolling with was FAST. Good times, gonna try the lunch class tomorrow.

PM2 (5/3/1)

• Squat 225x5/255x5/285x8/315x3 (just for fun)
• Good Morning 155 5x10

315 by three after getting choked out for half an hour...i wonder what i could do if i was fresh? I'm really digging this suck training kinda thing (thanks Fight Quest), it's always fun to find new limits and then obliterate them. Really looking forward to Fight Night Friday!

Stupid wrist

Skipped this yesterday due to bad sleep the night before. I'm happy I went in tonight, I had a good session.

A1. squat pulls

Just some prehab for my flexibility. Doing this before every workout now.

B1. bench press

3 x 5 x 45#
2 x 3 x 95#
3 x 135#
3 x 155#
3 x 185#
1 x 225#
1 x 250#
1 x 270# I missed this 2 weeks ago, so I am happy to hit it. My bench is coming back, baby!

B2. cable hip ad/ab (prehab)

8 x 48#
8 x 48#
8 x 48#

C1. neutral grip lat pulldowns

5 x 50#
3 x 70#
3 x 105#
3 x 120#
24 x 165# (6,6,6,6)

C2. push press

5 x 45#
3 x 75#
3 x 105#
24 x 145# (6,5,5,4,4) Dammit, I tweaked my RIGHT wrist on this one. Pisses me off. Not anywhere near as bad as the left wrist injury. This is more "I'm hurt," not "I'm injured." Ice will help.

D1. 3" pinch grip

50s x 25# per hand
45s x 25# per hand
40s x 25# per hand

D2. step up w/bar

4 x 6 x 45#

E1. prowler finishers

4 x 50yd x (prowler + 50#) Low horizontal push 25yd run, high vertical push 25yd walk back

I blew threw my gym training session (65 minutes!), so when I got home I pulled out the prowler. If I had been 5 minutes faster, it would have already been out, as my wife was using it. Next time I'll call head of time :) I rested on a minute for these, aside from the last one, which I rested until I felt I could go. Pain.

Monday monday...

AM

• Delt Triset: DB25 5x5
  
  • Lateral Raise
    
  • Front Raise
    
  • Press
    
• Reverse EZ Bar Curl: 75 3x5/2x8
  
• Wrist Superset: SB25 5x10
  
  • Pronated Curl
    
  • Supinated Curl
    
• SGB: 45 2x5
  

Took it easy on the SGBs, my metabolism isn't used to being jacked up like that, it's been a while. I imagine by next week i'll be able to hit all 3 sets and then start loading. Still trying to find that hypertrophy sweet spot, not sure 5 reps is it. In the past, i did really well with 8, may have to get back to that sort of thing.

Two weeks is a long damn time to be off the training floor for no good reason. Money sucks, not having calories sucks. That said, being back is awesome. I'm tweaking the program a little bit, going to work up to crazy 8 a day (or whatever) workouts (ok, not 8, but you get the idea) sloooowly. Main focus is being able to hit all my fight classes, i'm severely behind in those. Professor is probably wonder why i just dropped off the face of the earth again, and rightly so. Not going to toss out the work excuse, but i really need to figure stuff out. Need to start chokin bitches out. And i want to start breaking shit.

PM1

• Kyokushin

Those Kyokushin guys are more fun than a barrel of monkeys...well, monkeys with rotary hammers that like to apply them to your sternum. Damn I wish i'd started training this sooner. Between this and BJJ I may just start bar fighting for fun in a few years...nah i kid, i'm a fighter not a...fighter? Ok sure.

PM2 (5/3/1)

• Military Press: 95x5/115x5/125x8
• Cable Overhead Tri-X: 110x10/120x10/120x10/110x10/100x10
• Kneeling Neutral Pulldown: 200x15/200x15/200x12/200x10+10s hold/200x10+20s hold

Yeah it feels good to be back in the gym, on the mats, you know just training again. Work be damned, i need to stop taking training breaks due to work, that's just lame. Also it makes me a pain to be around I'm sure. Ah well, all good. We all make mistakes.

I'd better have some monster bruises tomorrow.

Prowler Flu

Today was ME deadlift day. We got to the gym to discover that they were refinishing the cardio room floors. This made for a very lightheaded workout, and we wound up leaving after deadlifting and opted to finish the workout at home with our toys...

A1. Dynamic Warmups

Squat pull x 10
Clamshells 2 x 10/leg
Deficit Broomstick deadlift 2 x 10
Foam roller work on my knees/quads

B1. Deadlift

3 x 5 x 45#
2 x 3 x 105#
3 x 155#
3 x 195#
3 x 255#
1 x 315#
1 x 335#
1 x 360#
1 x 385# this is what I will call an injury recovery PR :)

We felt like hell after this due to the fumes (Jess also ME deadlifted, and had the prettiest failed lift for a PR @ 330# that I've ever seen her do :)), so we decided to come home and play with our strongman toys!

C1. Strongman Medley

4 laps of the following:

40yd 300# tire flip
20 x 8# sledgehammer tire thwackin'
40ys prowler bear crawl push
some arbitrary amount of rest


I puked after lap #3, but sucked it up and did #4. My hands looked like this afterwards, I am so proud!

http://twitpic.com/1gcv6d
http://twitpic.com/1gcv0g

I gotta say it was a good day.

DE Lunch

Am trying DE Bench at lunch on Thursdays, since I need to go to the gym anyways to spot my wife for her ME bench day. The whole thing took 50 minutes, mostly due to not sticking a finisher at the end.

A1. squat pulls

10 x bw working on my flexibility, so I'm gonna do these at the start of every workout now

B1. speed bench press

2 x 5 x 45#
2 x 3 x 95#
3 x 135#
6 x 2 x 185# time to go up!

B2. hip bridge (prehab)

8 x bw
8 x bw
8 x bw

C1. board bench press (used a foam roller)

6 x 4 x 245# time to go up!

C2. face pull (prehab)

8 x 120#
8 x 120#
8 x 120#

D1. bb row

2 x 5 x 45#
2 x 3 x 95#
4 x 6 x 135# time to go up!

Bad day

Meh.

A1. 4" deficit deadlift

3 x 5 x 45#
2 x 3 x 95#
3 x 145#
3 x 185#
3 x 225
16 x 275# (4,4,3,3,2)

B1. 12" box squats

2 x 5 x 95#
2 x 3 x 135#
3 x 185#
24 x 225# (6,6,6,6) These felt horrible today, and I know I can do more weight here.

C1. front squat hold

0 x 315# skipped these due to lower back pump. Tried resting 15 minutes but to no avail. Lame.

D1. hammer curls (prehab)

8 x 30#
8 x 30#
8 x 30#

D2. cable tri pressdown (prehab)

8 x 96#
8 x 96#
8 x 96#

I tried resting a bit before leaving so I could do some prowler work as finishers when I got home, I could barely walk and decided to lay down on the floor and ice my back. Overall, not a good training session.

The Great Outdoors

Mats in the gym were being cleaned today so we were outside in the parking lot for boot camp. All exercises performed with 2 kettlebells unless noted:

2 rounds - dumpster runs
1 round - squat and press
1 round - press
1 round - dumpster run (kettlebells optional, I took them)
1 round - step forward lunges
1 round - bicep curls for speed/pump
1 round - squat down, straight punches (no weights)

1 round - squat with modified fly
1 round - squat press walk, jog back
1 round - sprint, donkey kicks (x5), sprint back to start (no weights)
1 round - jumping jacks (no weights)
1 round - split jacks (no weights)
1 round - sprint to Mike Bazzel's jeep and wave to him, sprint back (no weights)

1 round - pole sprints (between 2 poles, walk back quickly) (no weights)
1 round - pole suicides for speed (15s, 14s, 13s target time, but missed it which caused punishment round) (no weights)
1 round punishment - dumpster run (back to kettlebells)

Double down

Bench felt pretty good today! I moved ME Bench back to Monday, and for once, there was no one on any of the benches! Hooray. I got some good doubles in, so I am confident it'll start coming back soon.

I also started working in some more grip work, to get my grip strength back. A lot of my farmer walks and deadlifting have been failing due to failed grip, so it's time to start paying more attention to that.

A1. bench press

3 x 5 x 45#
2 x 3 x 95#
3 x 135#
3 x 155#
3 x 185#
2 x 225
2 x 235
2 x 245
2 x 245

B1. neutral grip lat pulldowns

5 x 50#
3 x 75#
3 x 105#
3 x 120#
24 x 165# (5,5,5,5,4)

B2. push press

5 x 45#
3 x 75#
3 x 105#
24 x 135# (6,6,6,6) Clearly time to go up

C1. cable hip ad/ab (prehab)

8 x 48#
8 x 48#
8 x 48#

D1. 3" pinch grip

45s x 25# per hand
45s x 25# per hand
35s x 25# per hand

Hoorah

boot camp w/Charles:

get into boxing ring and move:

1. in 3 steps
2. out 3 steps
3. switch corners to right
4. switch corners to left
5. all moves also in switch stance
6. in 3 steps, throw 6, out 3 steps, throw 6
7. sprint around ropes touching corners
8. squats for speed starting holding top rope ~1:00 then transition to 3rd rope ~1:00 then 2nd rope ~1:00 then bottom rope ~1:00 (at this point you wish you were dead)

slipping practice:

jab, cross, hook (slip, slip, duck) - back up to ropes and come forward
jab, cross, hook, hook, uppercut, uppercut - back up to ropes and come forward
sprint around ropes touching corners

kettlebells:
2:00 - snatch, squat, press for speed
2 laps around gym holding kb, 2nd one holding in snatch position
2:00 round - trade off between 2 out and back floor sprints and burpee high pulls
0:30 rest
3:00 round - trade off between 3 out and back floor sprints and jack-knifes/V-ups
0:30 rest
5:00 round - trade off between 4 out and back floor sprints and push-ups
0:30 rest

bonus round:
1:00 - hands on ring, sprint feet back and forth keeping ass down for speed
1:00 - feet on ring, hands on floor, alternate touching feet to floor for speed

I squat, therefore I am... in pain

What a day. It started with 2 hours of steady state cardio helping some friends move, then 1 hour rest before going to the gym. Whee!

A1. squat (with rehband knee sleeves)

3 x 5 x 45#
2 x 3 x 105#
3 x 155#
3 x 195#
3 x 225#
1 x 275#
1 x 305#
1 x 335#
0 x 365# This is the second miss on this, but the first with meet legal raw knee sleeves. I think I need to work on more full squatting during the week, and aim lower next ME squat day so I can start progressing better here.

B1. machine row

5 x 90#
3 x 180#
3 x 230#
24 x 300# (5,5,5,5,4)

C1. rack pull

5 x 135#
3 x 225#
3 x 315#
16 x 405# (3,4,3,3,3)

D1. oh shrug (prehab)

8 x 45#
8 x 45#
8 x 45#



D2. int & ext rotations (prehab)
8 x 12#
8 x 12#
8 x 12#

E1. Blast Strap Ab Fallouts

6 x bw
6 x bw
6 x bw
6 x bw

We pulled in to the driveway and I jokingly suggested using the prowler to do some finishers. I was shocked when Jess said "I'll do 'em if you will!" I got out of the car, my abs cramped up and I wussed out :)

It's a two-fer!

Tuesday PM:

Since I didn't lift Monday, I decided to punish myself with another round of Prowler work. It worked.

30 minute walk to warmup (the dog led the way)

Prowler and Tire Flip Medley

1 x 20 yard low horizontal Prowler push
1 x 20 yard 300#-ish tire flip

rest 1 minute

1 x 20 yard low horizontal Prowler push
1 x 20 yard 300#-ish tire flip

rest 1 minute or so, play with dog

1 x 20 yard low horizontal Prowler push
1 x 20 yard 300#-ish tire flip

rest i don't know how long, dog has his way with me while I lay down

1 x 20 yard low horizontal Prowler push
1 x 20 yard 300#-ish tire flip

Drop to ground and let dog lick the shame off my face for a few minutes before putting the toys away


Wednesday PM:

I am considering moving ME bench day to Wednesday night, and putting DE lower day on Thursday at lunch, so this week is the trial for that to see if I can handle the shorter recovery.

A1. bench press

3 x 5 x 45#
2 x 3 x 95#
3 x 135#
3 x 155#
3 x 185#
1 x 215#
1 x 235#
1 x 250#
0 x 270# This felt fine going down, came out of the hole well, but I hit my sticking point and lost it.
1 x 225 with competition calls
1 x 225 with competition calls

B1. neutral grip lat pulldowns

5 x 50#
3 x 70#
3 x 90#
3 x 120#
24 x 165# (6,5,5,5,3)

B2. push press

5 x 45#
3 x 75#
3 x 95#
24 x 135# (5,7,6,6)

C1. cable hip ad/ab (prehab)

8 x 48#
8 x 48#
8 x 48#

All in all a decent workout, but I am not happy with my bench results. I am going to go to doubles next week, I think, to get my mechanics working better.

Prowler season is now open

And my lungs burnses.

Prowler Alternating 50 yd Push

3 lengths of my house = 50 yards

1 x vertical grip/horizontal low grip/vertical grip

1 min rest

1 x horizontal low grip/vertical grip/horizontal low grip

1 min rest OH GOD MY LUNGS ARE BURNING

1 x vertical grip/horizontal low grip/vertical grip

Screw the minute I need to rest forever here. Is that you Jesus?

1 x horizontal low grip/vertical grip/horizontal low grip

OH DEAR LORD I still have to carry this thing back to the GARAGE?

So yeah. Prowler season is open in Central IL.

Pull my what?

Not great, not bad. I skipped some stuff due to not feeling well. I am finally getting my deadlift back, too, so I can't complain.


A1. deadlift

3 x 5 x 45#
2 x 3 x 105#
3 x 155#
3 x 195#
3 x 245#
1 x 305#
1 x 325#
1 x 350#
1 x 375#
0 x 400# I shouldn’t have even tried this, but I got cocky. Still, 375# for the first time in 6 months isn’t bad. Still nowhere near my PR, but I am confident my deadlifting is coming back to me…

B1. machine row

5 x 90#
3 x 180#
3 x 230#
24 x 270# (6,6,6,6) Time to go up!

C1. 1/4 Squat

Skipped due to lower back tightness. I am a wuss.

D1. decline situps (prehab)

8 x bw
8 x bw
8 x bw

D2. int & ext rotations (prehab)

8 x 12#
8 x 12#
8 x 12#

Bang Bang!

Brunch Workout (5/3/1)

• Deadlift: 245x5/275x3/295x6
  
• Parallel Front Squat: 135 5x10
  
• Situp: 4x25
  

Parallel Front to Situp, that's cool. I dig that. I didn't really go to brunch (woulda been nice) but you know, it wasn't really morning, wasn't really afternoon, ok, ok, you get where i'm going with this.

Late morning swole

AM Workout

• BB Row Superset: 155 5x5
  
  • Overhand
    
  • Underhand
    
• Seated Pulldown Superset: 135x5/135x5/135x5/120x5/120x5
  
  • Seated Medium Grip
    
  • "Technically Correct"
    
• DB Flye Superset: 5x8
  
  • Neutral Incline: DB30
    
  • Standing Reverse: DB25
    

Blah...you're only tired until you think you aren't.

Lunch Workout (5/3/1)

• Bench Press: 185x5/195x3/215x7
  
• Cable Tricep Extension: 110x10/110x10/110x10/100x10/100x10
  
• Chain Pushup: 20 5x20

Hmm...wonder if i should feel bad about the fact that i'll end up doing 3 different bench variations today. Nah, it's bench day! Dare i say it, 5/3/1 is actually turning me back onto the bench a bit. Dammit.

PM Workout

• BJJ - I got armbarred tonight! It hurts as much as people say it does! and that's with a tap!
  
• Incline Press: 155x10/155x10/155x10/135x10/135x10
  
• DB Row: 75 5x5
• DB Neutral Bench: 75x8/75x7/75x6/75x4

Yeah you know what? 5x5 on DB Neutral next time, that was weird. They say it takes 6 months to get to where you start to feel comfortable with a martial art. If that's the case, I'm REALLY looking forward to August. Great, just in time for my brazil trip. Ah well it's only for a week, maybe i can find a BJJ Academy to spend some time at. In Brazil? Nahhhhh...