SATURDAY
BW: 157.2 lbs
waist: 35"
Cardio
Incline treadmill walk
3.02 miles / 446 calories / 48:01 minutes
SUNDAY
BW: 158.6 lbs
waist: 34 3/4"
OFF
&
MONDAY
BW: 159.4 lbs
waist: 34 3/4"
Boring But Big v. 2, Third Challenge, Week 1, Day 4
Squat Major
bar x 10 x 2
abs +25 lbs x 20
95 lbs x 8
abs +25 lbs x 20
135 lbs x 5
abs +25 lbs x 20
150 lbs x 5
abs +25 lbs x 20
172 lbs x 5
abs +25 lbs x 20
195 lbs x 15
Deadlift Minor
bar x 10 x 2
95 lbs x 8
135 lbs x 5
185 lbs x 3
225 lbs x 3
HLR x 10
250 lbs x 3
HLR x 10
250 lbs x 3
HLR x 10
250 lbs x 3
HLR x 10
250 lbs x 3
HLR x 10
250 lbs x 3
Total training time: 85 minutes. Took a tiny step backward at the lockout of my first rep of my last set of deadlifts. Threw me off a little for the rest of the set, but a good thing in a way.
Company’s Fitness Month competition starts tomorrow. I won a free dinner last fall in the previous competition (edging out my boss, who’s a big runner). I’m not expecting (or hoping, TBH) to win this month. But I will use it as an opportunity to put some extra emphasis on my diet.
TUESDAY
BW: 158.8 lbs
waist: 35"
Cardio
10 Row Sprints
Rest: 90 seconds
Average duration: 2:06.3 minutes
Average calories: 28.2 calories
Average distance: 482m
Best round: #1 2:05 minutes / 30 calories / 496m
Tied for second best round were #5 and #10 at 2:06 minutes / 29 calories / 488m. Good hard session and numbers moving in the right directions.
WEDNESDAY
BW: 157.6 lbs
waist: 34 1/2"
Boring But Big v. 2, Third Challenge, Week 2, Day 1
OHP Major
bar x 10
pullups +20 lbs x 5
bar x 10
pullups +20 lbs x 5
65 lbs x 8
neutral grip chins +20 lbs x 5
87 lbs x 3
chins +20 lbs x 5
100 lbs x 3
chins +20 lbs x 5
112 lbs x 6
Bench minor (Swiss bar)
Bent over row (BoR) bar x 10
bar x 10
BoR bar x 10
bar x 10
BoR 65 lbs x 8
65 lbs x 8
BoR 95 lbs x 5
95 lbs x 5
BoR 115 lbs x 3
115 lbs x 3
BoR 120 lbs x 5
137 lbs x 3
BoR 120 lbs x 5
137 lbs x 3
BoR 120 lbs x 5
137 lbs x 3
BoR 120 lbs x 5
137 lbs x 3
BoR 120 lbs x 5
137 lbs x 3
Total training time: 75 minutes
THURSDAY
BW: 158.2 lbs
waist: 35"
Cardio
Incilne treadmill walk
3.02 miles / 445 calories / 48:02 minutes
FRIDAY
BW: 157.8 lbs
waist: 34 3/4"
Boring But Big v. 2, Third Challenge, Week 2, Day 2
Deadlift Major
bar x 10 x 2
95 lbs x 8
HLR x 10
135 lbs x 5
HLR x 10
185 lbs x 3
HLR x 10
207 lbs x 3
HLR x 10
237 lbs x 3
HLR x 10
265 lbs x 5
Squat Minor
bar x 10 x 2
95 lbs x 8
135 lbs x 5
175 lbs x 3
abs +25 lbs x 20
195 lbs x 3
abs +25 lbs x 20
195 lbs x 3
abs +25 lbs x 20
195 lbs x 3
abs +25 lbs x 20
195 lbs x 3
abs +25 lbs x 20
195 lbs x 3
Total training time: 75 minutes
SATURDAY
BW: 157.6 lbs
waist: 35"
Cardio
10 Row Sprints
Rest: 90 seconds
Average duration: 2:05.7 minutes
Average calories: 27 calories
Average distance: 471.2m
Best round: #10 2:05 minutes / 28 calories / 483m
followed by
Cardio
Incline treadmill walk
3.01 miles / 446 calories / 48:02 minutes
SUNDAY
BW: 158.0 lbs
waist: 34 3/4"
OFF
Just my NEPA walk today. 30 minutes to the boardwalk and back. I’ve got six weeks to hit my weight goal of 150 lbs. I’ve made a tiny bit of progress, but not nearly as much I had would have hoped for. Best Sunday morning weight in a month. I have a tendency to gain weight from Friday through Monday morning. Would love to break that habit this week.
MONDAY
BW: 158.8 lbs
waist: 34 3/4"
Boring But Big v.2, Third Challenge, Week 2, Day 3
Bench press Major (Swiss bar)
Bent over row bar x 10
bar x 10
BoR bar x 10
bar x 10
BoR 65 lbs x 8
65 lbs x 8
BoR 85 lbs x 5
85 lbs x 5
BoR 105 lbs x 3
105 lbs x 3
BoR 112 lbs x 5
112 lbs x 3
BoR 130 lbs x 5
130 lbs x 3
BoR 145 lbs x 5
145 lbs x 8
OHP Minor
bar x 10 x 2
65 lbs x 8
85 lbs x 5
pullups +35 lbs x 3
107 lbs x 3
pullups +35 lbs x 3
107 lbs x 3
pullups +35 lbs x 3
107 lbs x 3
pullups +35 lbs x 3
107 lbs x 3
pullups +35 lbs x 3
107 lbs x 3
Total training time: 70 minutes. Shoulder continues to be a limiting factor with the bench press. Not so much with the OHP, which I’ve always struggled with. But the shoulder feels like it’s costing me about 20 pounds on the bench …
TUESDAY
BW: 157.0 lbs
waist: 34 1/2"
Cardio
Incline treadmill walk
3.01 miles / 444 calories / 48:02 minutes
WEDNESDAY
BW: 156.0 lbs
waist: 34 1/2"
Boring But Big v.2, Third Challenge, Week 2, Day 4
Squat Major
bar x 10 x 2
abs +25 lbs x 20
95 lbs x 8
abs +25 lbs x 20
135 lbs x 5
abs +25 lbs x 20
160 lbs x 3
abs +25 lbs x 20
185 lbs x 3
abs +25 lbs x 20
207 lbs x 15 (!)
Deadlift Minor
bar x 10 x 2
95 lbs x 8
135 lbs x 5
185 lbs x 3
225 lbs x 3
HLRs x 10
250 lbs x 3
HLRs x 10
250 lbs x 3
HLRs x 10
250 lbs x 2
Ended session here after tweaking my lower lat on the second rep. Feeling a little better this evening, but don’t see myself doing any deadlifting for awhile. Annoyed as fuck. Squats were pretty good; first time with weight > 200 lbs for 15 reps.
Total training time: 75 minutes (abbreviated session)
THURSDAY
BW: 156.6 lbs
waist: 34 1/2"
OFF
Took a break from the row sprints scheduled for today. Giving my back a little extra time to recover.
FRIDAY
BW: 157.2 lbs
waist: 34 1/2"
Boring But Big v. 2, Third Challenge, Week 3, Day 1
OHP Major
bar x 10
pullups +35 lbs x 3
bar x 10
pullups +35 lbs x 3
65 lbs x 8
neutral grip chins +35 lbs x 3
80 lbs x 5
chins +35 lbs x 3
95 lbs x 5
chins +35 lbs x 3
107 lbs x 3
120 lbs x 3
Bench press Minor (Swiss bar)
Bent over Row (BoR) bar x 10
bar x 10
BoR bar x 10
bar x 10
BoR 65 lbs x 8
65 lbs x 8
BoR 95 lbs x 5
95 lbs x 5
BoR 115 lbs x 3
115 lbs x 3
BoR 120 lbs x 5
137 lbs x 3
BoR 120 lbs x 5
137 lbs x 3
BoR 120 lbs x 5
137 lbs x 3
BoR 120 lbs x 5
137 lbs x 3
BoR 120 lbs x 5
137 lbs x 3
Total training time: 70 minutes.
No issue with my back during this upper body work. A little sore during the heavier BoRs, but nothing worrying. Trying to get back to my “only perfect reps allowed” approach and avoid grinding, which I’ve started to do over the past several weeks. Need to relax, take my time, and let the gains come slowly and safely.
Moving through the warmups faster also, which is helping shave a little time off the overall workout.
If I can’t deadlift on Monday, I’ll consider swapping in some other exercises. Maybe rack pulls on the Major Day and RDLs on the Minor Day. My back feels better today than yesterday, so even if I do have to make a switch, it may be very short-term.
Also tried training earlier in the day. CT’s “The Best Time to Train” article has always stuck with me. Felt a little strange at first, but I did like the way it fit into the overall day. Definitely benefited from not having a full day’s worth of experience on my mind. Focus was better, even though it was a little crowded for the first 20-odd minutes, which I’ve found myself having a harder and harder time dealing with. Will try it again for next week’s training.
SATURDAY
BW: 157.8 lbs
waist: 34 1/2"
Just a 30-minute NEPA walk to the boardwalk and back. I really need to start sharing some photos. Alki Beach is one of the most gorgeous places I’ve ever lived. Watching UFC 271 prelims and actually getting a little misty. I’d been watching the ADCC South American (read: Brazilian) trials earlier today and the combination has me missing jiu-jitsu like I haven’t in months. Still plotting and planning for an early April return, COVID issues withstanding.
Overall, my dieting/fat loss plan has been a mess this year after six weeks. I’ve consistently missed targets that, while aggressive, should be reachable. The upside is that this week registered my lowest weekly weight average of the year at 157.34 lbs. The goal of 148 lbs by April is still attainable, I think. And I’ve made some adjustments across the board that I think can help me get there.
SUNDAY
BW: 157.2 lbs
waist: 34 3/4"
Cardio
Incline treadmill walk
3.02 miles / 446 calories / 48:02 minutes
Lowest Sunday morning weight of the year. Having a beer with the Super Bowl but otherwise will be carb-free for the event. Hoping for a good game, most of all, but if I had to pick a side I’m a Rams guy. The Rams were my first favorite team when I was a kid, back when Pat Hayden and Vince Ferragamo were behind center.
MONDAY
BW: 158.2 lbs
waist: 34 3/4"
Boring But Big v. 2, Third Challenge, Week 3, Day 2
Deadlift Major
bar x 10 x 2
95 lbs x 8
HLR x 10
135 lbs x 5
HLR x 10
185 lbs x 3
HLR x 10
205 lbs x 3
HLR x 10
222 lbs x 5
HLR x 10
250 lbs x 3
280 lbs x 3
Squat Minor
bar x 10 x 2
95 lbs x 8
135 lbs x 5
175 lbs x 3
abs +25 lbs x 20
195 lbs x 3
abs +25 lbs x 20
195 lbs x 3
abs +25 lbs x 20
195 lbs x 3
abs +25 lbs x 20
195 lbs x 3
abs +25 lbs x 20
195 lbs x 3
Total training time: 70 minutes
TUESDAY
BW: 158.2 lbs
waist: 34 1/2"
Cardio
Incline treadmill walk
3.03 miles / 445 calories / 48:02 minutes
WEDNESDAY
BW: 157.0 lbs
waist: 34 1/2"
Boring But Big, v. 2, Third Challenge, Week 3, Day 3
Bench major (Swiss bar)
Bent over row (BoR) bar x 10
bar x 10
BoR bar x 10
bar x 10
BoR 65 lbs x 8
65 lbs x 8
BoR 85 lbs x 5
85 lbs x 5
BoR 105 lbs x 3
105 lbs x 3
BoR 120 lbs x 5
120 lbs x 5
BoR 137 lbs x 3
137 lbs x 3
BoR 152 lbs x 5
152 lbs x 5
OHP Minor
bar x 10 x 2
65 lbs x 8
85 lbs x 5
100 lbs x 3
pullups +35 lbs x 3
107 lbs x 3
pullups +35 lbs x 3
107 lbs x 3
neutral-grip chins +35 lbs x 3
107 lbs x 3
chins +35 lbs x 3
107 lbs x 3
chins +35 lbs x 3
Total training time: 75 minutes. Still breaking in Ohm as a new workout soundtrack.
Any tips for my first jiu jitsu tournament my friend?
Not the standard ‘have fun, do your best’ but like ‘pack extra rashguards or tape’ type stuff.
What was your first tournament experience like?
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Congratulations on stepping on to the competition mat!
Here’s a great video on what to take to your first tournament.
My first tournament experience was pretty brief. I’d been training for about three weeks and just wanted to jump right into it. Very local event, a few area schools, held in our place. I lost my only match in the first two minutes by armbar from the guard. Really didn’t have much an idea of what I was doing, to be honest. But glad I started competing early.
Which event are you doing?
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