8/13
Trap bar deadlift, high handle, no straps
170x3
260x3
350x3
440x3
Add belt
510x3
600x1
700xmiss at top, pretty sure it was grip related
Add straps
700x1 and long hold
Remove straps
450x4x4
BB rows
135x12
155x12
185x12x8
Single arm cable rows
A bunch
Sledge hammer swings
20 EMOM for 6 minutes
8/15
Back squat, flat shoe
Barx20
135x10
185x4
225x4
275x4
315x4
335x4
Add belt
365x4x4
Dips SS/ box jump
Bwx5/36"×3
+50×10/40"×3
+75×10/44"×3
+100×10/48"×3
+100×8,+75×8,+50×8,+25×8,bwx5/52"×2.78, lost some shin skin
500 band pull aparts
8/17
1.5 hrs bag work
8/19
1 hr bag work
8/20
Power jerk/slightly dipping push press
Trying to get back to a full clean grip. Left arm is struggling
30 singles at 185
Front squat, no belt, clean grip
Up to 315 for 3 singles
5 3 minute rounds Muay Thai sparring
8/26
Front squat, no belt, clean grip, heeled shoe, no knee sleeve
Bar x stretch a bunch
135 x stretch a bunch
185x1
225x1
(275x1)x10
It seems like my collar bone is larger/more prominent on my left side, and the bar perches somewhat precariously on it when the barbell is behind my delts. Feels somewhat unstable and prone to roll
High bar (actual high bar rather than my usual mid bar, very much trying to stay completely upright), no belt, heeled shoe, no knee sleeve
225 x 120 total reps, lots of sets of 3-4 reps over the course of 30 minutes.
1 hr boxing drills
Old inguinal hernia has been acting up, taking a little time off to rest it. Usually, my primary trigger for it to hurt is 1) not training or 2)weighted core work without a warmup. I did neither before it started to flare up, so I’m at a bit of a loss.
8/31
High bar back squat, heeled shoe, no belt
Worked up to (335x1)×5
(315×1)×5
(295×2)×5
All done with minimal effort. My attempt is to build up my strength capacity when things actually need to move.
Power clean from hang
(165×3)×7
DB laterals x a bunch
DB front raises x a bunch
DB bent over raises x a bunch
DB concentration curl
Worked up to 45x12
How’s the hernia, stranger?
Finally calming down. Spent about three weeks feeling like I was being flicked in the testicle whenever I was walking, standing, or doing anything other than elevating my hips slightly above my torso while laying down.
9/11
Long warm up, lots of trunk related things
Chins
5x10x50lbs with vest. Vest seems harder than hanging from chain/belt
Power snatch from hang
135x2x4
Power clean from hang
185x3x4
Clean high pull from hang
215x6x3
This sounds awful, but happy to hear you’re on the mend.
9/12
Long warm up
High bar back squat, heeled shoe, ace bandage like wrap on knee
Barx3 min stretch
Barx20
135x10
185x1
225x1
275x1
305x2x5
Add medium belt
315x1
315x2
315x3
315x4
315x5
315x6
315x5
315x4
315x3
315x2
315x1, 10 second pause
45° back raise
5x20
5x10 single leg, per leg
Lots of band rotations and pallof presses
Boxing class, 1 hr
9/14
BB bench, paused
30 pull aparts between sets
Barx10
Barx10
Bar x stretch
135x10
205x3x8 DE-ish
225x1
245x1
265x1
285x1
295x1 felt a bit weak
20 second pushup SS/ 10 second chin up
1/1 till I couldn’t do the pushup. Somewhere around 13-14
9/17
High bar back squat, knee sleeves, heeled shoe, medium belt
Barxbunch
135xlots
185x1
225x1
275x1
300x2x10
Push press
115x3x10
Landmine press SS/ Band rotations SS/ 45°back raise
5 rounds
9/17
Boxing class and sparring, 1.5 hrs
9/18
Muay thai class and sparring, 1 hr
BJJ class and open mats, 1.5 hrs
9/19
Power clean from hang
155x5
175x4
185x3
205x2
225x1
Dragon Flags
30 total, eccentric as slow as possible
Decline bench sit up
50 total reps with 20 lb medicine ball overhead
Close grip? Stance? Hand position? Push ups
100 total reps, hands raised off ground between each rep
Boxing class, 1 hr
30 minutes of being way too pumped trying to help someone get through conditioning work. My boxing instructor is preparing for his first MMA title defense in about two weeks. His conditioning makes me feel pretty pathetic.
Few sets here and there of lifting, but I’ve been out of the groove of my normal schedule. Been boxing/kickboxing three to four times a week, grappling two to three times a week. Body is feeling good, but am definitely missing weights and not feeling as strong or snappy as usual. Work and school have been more dense lately, need to be better on prioritization and organization.
10/3
Warm up, lots of bottoms up kb presses and rotational work
Push press from floor, clean first rep
Barx20
Barx20
115x6
115x6
115x6
145x6
145x6
145x6
145x6
145x6
145x6
Weighted push up, feet elevated on bench, hands on dbs
+50×50 over a few sets
Pushup with hands on dbs
Bwx100 over a few sets
5 min set of various shoulder movements, no rest other than to change movements. Done with 2.5 lb plates
Boxing class, 1.5 hrs
10/7
10 legless rope climbs
3 rounds of
Single arm lat pulldown with chime attachment
Dragon Flags
3 rounds of
Single arm lat pulldown with chime attachment
Extended ROM leg raises
Trap bar deadlifts, low handle, no belt, barefoot
Barx20
170x6
260x6
350x6x6
350x6, 2 minute march in place
30ish minutes of boxing drills
10/8
Boxing class, 1 hr
6 3 minute muay thai rounds @50-60%
6 3 minute boxing rounds @25-30%