Back in the saddle

PM Workout 1

• BJJ - Lots of throws and i got crushed several times.
  

PM Workout 2 (5/3/1)

• Squats: 245x5/285x3/315x5
  
• Good Morning: 155 5x10
  
• Neutral Stance Palloff Press: 90 5x10/side
  
• Situp: 4x25
  

Another one of those nights i wasn't going to train but that's alright...we all make errors in judgment from time to time. Thank god for Fight Quest on Netflix and Fight Science on Hulu. Me thinks i need to by Human Weapon and XMA on DVD. It's inspirational stuff for sure. Found heaven a few blocks away from the office, I'm looking forward to flipping tires. Lots of tires.

Squats squats squats. I love squats.

Or do I... Today was DE lower day, and I totally wrote my split in a stupid manner that will be corrected for the next DE session. On the plus side, I think I finally broke out the "scary powerlifter crazy eyes, red face and red bald skull" look, judging by the looks of horror and awe from the high school kids curling in the cable machine right in front of the power rack. It made it all worth it.

A1. speed deadlift

3 x 5 x 45#
2 x 3 x 105#
3 x 155#
3 x 195#
3 x 225#
1 x 275#
12 x #315 (3,3,3,3)

B1. 1/4 squat (it fell somewhere between 1/4 and 1/3 squat, really)

2 x 5 x 135#
2 x 3 x 225#
3 x 315#
24 x 415# (5,6,5,4,4) crazy eyes came out here, followed by red face

C1. front squat w/chains

2 x 5 x 45#
2 x 3 x 105#
3 x 155# + 2 chains
24 x 185# + 2 chains (6,5,4,4,3,2) MOAR CRAZY EYEZ!

D1. hammer curls (prehab)

8 x 20#
8 x 20#
8 x 20#

D2. int & ext rotations (prehab)

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

Overall not a bad day, but it took 1.5 hours due to needing to rest between the 1/4 squats and front squats. I had to drop my weight on the front squats, too, due to the stupidity of putting them both on the same day, one right after the other. I'll fix that for next time.

New Goodlife

First time doing a full weight day at a different Goodlife gym than I'm used to. Despite being smaller it was less busy, hurrah! Chest and Quads day..

Bench Press

• 20 x 135
• 12 x 155
• 10 x 175
• 8 x 195

Squats

• 15 x 135
• 10 x 185
• 8 x 205
• 5 x 225

Incline Bench Press

• 12 x 135
• 8 x 155
• 6 x 175
• 4 x 175

Leg Extensions

Used the machine, 20, 12, 10, 8. Almost maxed on the 8 but can't remember the numbers.

Incline Freeweight Flys

• 12 x 30
• 10 x 40
• 10 x 40
• 10 x 40

I would have done leg press today but I strained something during squats so I decided to take it easy.

International Bench Day!

What was I THINKING putting my ME bench day on a Monday?? Luckily, I nabbed the last empty bench in the gym. It was my first bench workout in 4 months, and man did it feel like it. But I survived with only a 10% drop from my old 1RM, and my wrist held up pretty well.

Also, I skipped yesterday's Strongman GPP day due to rain and being fried from Saturday's squat day.

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 260#

B1. neutral grip lat pulldowns

5 x 50#
3 x 70#
3 x 90#
3 x 120#
24 x 150# (6,6,6,6)

B2. oh push press

5 x 45#
3 x 75#
3 x 95#
24 x 135# (6,5,6,4,3)

C1. oh shrugs (prehab)

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

C2. face pull (prehab)

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

Meetings make me sad

AM Workout (5/3/1)

• Military Press: 115x5/125x3/135x4
  
• Cable Tri Extension: 80x10/90x10/100x10/110x10/100x15
  
• Kneeling Neutral Pulldown: 200 5x15
  
• Band Pushup: 5x10 Heavy Band(2)
  

Grawr...the peril of working out during the day is that workouts can get supplanted by meetings:( Guess that means shoulders after BJJ tonight. This is going to be a crazy workout week methinks...

Squat Day!

I changed up my training splits a bit today to more of a traditional ME/DE split. Today was ME Lower day, and I squatted for real for the first time in almost 3 months. It went really well- so well that I broke the rules and tried an extra single and failed :) Still, it felt great, plus I got to watch my wife PR her deadlift at 325!

A1. Squat

The warmup sets were devised by my wife, following Dave Tate's school of warming up

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 325#
1 x 350# This felt really easy. Like, TOO easy, so I rested up and went for...
0 x 365# That's what I get for breaking the warmup rules.

All in all, I am 50# away from my goal of 400# for this year. No complaints there.

B1. 18" Deadlift

5 x 135#
3 x 225#
3 x 315#
12 x 405# (3,3,3,2,1)

C1. Seated Machine Row

5 x 90#
3 x 180#
3 x 230#
24 x 270# (6,6,5,4,3)

C2. Front Squat Hold
4 x 315# (20s, 30s, 30s, 30s)

Farmer Walk (50 ft)

1 x (175# per hand) x 50ft
1 x (175# per hand) x 15ft My left quad cramped up here and I called it a day

Overall, it was a good training session. My wrist flared up and got a bit inflamed towards the end, but it's feeling a lot better than a month ago.

Legs-N-Stuff

EA Club One gym this am. Supposed to be a light day, wife says I don't know what that is.

No abs, no hands.
No legs, no abs.
All sports start at the legs.

15 min jump rope warmup - criss cross, doubles, steps intervals
squats: 5x135, 5x225, 5x275, 5x275
leg curls: 5x125, 5x150, 5x175
2:00 single leg lunges, 30s rest
1:00 frog hops, 1:00 sumo squats w/45lb dumbbell, 30s rest
2:00 lunge walk, 30s rest
2:00 step ups, 30s rest
2:00 sit ups, 30s rest
2:00 one legged sit ups, 30s rest
2:00 straight leg hip thrusts, 30s rest
1:00 push ups, 30s rest
3 2:00 rounds on double end bag (30s rest)
3 3:00 rounds on heavy bag, mostly working jab and double jab but also some counters (30s rest)
left hook technique work on speed bag