THURSDAY
BW: 157.4 lbs
waist: 34 1/2"
Cardio
Incline treadmill walk
3.02 miles / 446 calories / 48:02 minutes
FRIDAY
BW: 157.0 lbs
waist: 34 1/4”
Boring But Big v.2, Third Challenge, Week 3, Day 4
Squat Major
bar x 10 x 2
95 lbs x 8
abs +25 lbs x 20
135 lbs x 5
abs +25 lbs x 20
155 lbs x 3
abs +25 lbs x 20
172 lbs x 5
abs +25 lbs x 20
195 lbs x 3
abs +25 lbs x 20
220 lbs x 10
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 3
HLRs x 10
250 lbs x 3
HLRs x 10
250 lbs x 3
Total training time: 90 minutes.
Bumping up upper body TMs by 5 lbs and lower body TMs by 10 lbs for the final stretch of the Challenge. Returning to the strength-skill attitude I began with back in September; no more grinding reps, no more (!) sets.
Nice to get 5 sets of 250 lbs deadlift triples after screwing up my back on the third set of these last week.
SATURDAY
BW: 155.4 lbs
waist: 34 1/2"
Cardio
Incline treadmill walk
3.03 miles / 445 calories / 48:02 minutes
Pleasant surprise on the scale this morning after last night’s carb up at Antico Soprano’s Pizza and Pasta. Need to be in this neighborhood weight-wise come Tuesday morning to keep up this positive momentum.
Copying ejones1’s calorie accountability log approach would probably do me well. I’ve got six weeks to get down to 148lbs to reach my goal.
No soundtrack today. Watched the UFC prelims during cardio this time. Sadly, the main event between Dos Anjos and Fiziev is off.
It’s called Apex sports festival. I’m in no gi adult begginers U85kg and tossing up just throwing my hat into the absolute category for additional experience (no belt/weight limit)
It’s a knockout tournament so could be a long day or a very short one haha
Looking forward to it though, in all other sports I’ve always been really competitive and love game day, hoping it’ll be the same feeling
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Looks like an incredible event. Good on you for being a part of it.
Our big local tournament (The Revolution) has always had a “guaranteed second match” policy for competitors.
Obviously not appropriate for every event, but for a regional tournament like the Rev, it’s a nice touch and I’ve always appreciated the spirit behind it. Made it a great way to warm up for bigger events like the IBJJF Pan, Worlds, Master, etc.
Good luck and have fun!
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SUNDAY
BW 156.8 lbs
waist: 34 1/2"
Cardio
10 Row Sprints
Rest: 90 seconds
Average duration: 2:05.9 minutes
Average calories: 27.7 calories
Average distance: 477.9m
Best round: #10 2:06 minutes / 31 calories / 503m
Total work time: 20:59 minutes
Total calories: 277 calories
Total distance: 4.78km
Had eased up on these row sprints after tweaking my back on the ninth doing deadlifts. Nice return. First 500+ meter row, and 31 calories is a PR, I think. Really prefer to row with the heavier damper (#9 rather than #7 as I do for the first five sprints).
That said, this is sobering.
MONDAY
BW: 157.0 lbs
waist: 34 1/2"
Boring But Big v.2, Third Challenge, Week 4, Day 1
OHP Major
bar x 10
pullups +35 lbs x 5
bar x 10
pullups +35 lbs x 5
65 lbs x 8
neutral-grip chins +35 lbs x 5
85 lbs x 5
chins +35 lbs x 5
97 lbs x 5
chins +35 lbs x 5
107 1/2 lbs x 5
110 lbs x 3
Misweighed the top set and did 107 1/2 lbs instead of 110. Did a triple at 110 after about a minute rest.
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 120 lbs x 3
120 lbs x 3
BoR 140 lbs x 3
140 lbs x 3
BoR 140 lbs x 3
140 lbs x 3
BoR 140 lbs x 3
140 lbs x 3
BoR 140 lbs x 3
140 lbs x 3
BoR 140 lbs x 3
140 lbs x 3
Total training: 80 minutes.
TUESDAY
BW: 157.6 lbs
waist: 34 1/4"
Cardio
Incline treadmill walk
3.03 miles / 444 calories / 48:02 minutes
WEDNESDAY
BW: 156.4 lbs
waist: 34 1/2"
Boring But Big v. 2, Week 4, Day 2
Deadlift Major
bar x 10 x 2
95 lbs x 8
HLRs x 10
135 lbs x 5
HLRs x 10
185 lbs x 3
HLRs x 10
197 lbs x 5
HLRs x 10
230 lbs x 5
HLRs x 10
260 lbs x 4
260 lbs x 2
Grip issues on the first set at 260 lbs seemed to really undermine the effort. Did a double after a rest-pause.
Squat Minor
bar x 10 x 2
95 lbs x 8
135 lbs x 5
185 lbs x 3
abs +25 lbs x 20
205 lbs x 3
abs +25 lbs x 20
205 lbs x 3
abs +25 lbs x 20
205 lbs x 3
abs +25 lbs x 20
205 lbs x 3
abs +25 lbs x 20
205 lbs x 3
Total training time: 80 minutes
THURSDAY
BW: 155.4 lbs
waist: 34"
Cardio
Incline treadmill walk
3.03 miles / 444 calories / 49:02 minutes
FRIDAY
BW: 154.4 lbs
waist: 34 1/2"
Boring But Big v.2, Week 4, Day 3
Bench press (Swiss bar)
Bent over Row (BoR) bar x 10 x 2
bar x 10 x 2
BoR 65 lbs x 8
65 lbs x 8
BoR 85 lbs x 5
85 lbs x 5
BoR 107 lbs x 5
107 lbs x 5
BoR 125 lbs x 5
125 lbs x 5
BoR 140 lbs x 5
140 lbs x 10
OHP Minor
bar x 10 x 2
65 lbs x 8
85 lbs x 5
pullups +35 lbs x 5
110 lbs x 3
pullups +35 lbs x 5
110 lbs x 3
neutral-grip chins +35 lbs x 5
110 lbs x 3
chins +35 lbs x 5
110 lbs x 3
chins +35 lbs x 5
110 lbs x 3
Total training time: 85 minutes
SATURDAY
BW: 156.0 lbs
waist: 35"
Cardio
Incline treadmill walk
3.04 miles / 446 calories / 48:06 minutes
Felt a little heavy and sluggish so LSD cardio instead of row sprints today. No soundtrack. Watched prelims for UFC Fight Night: Makhachev v. Green.
SUNDAY
BW: 156.0 lbs
waist: 34 1/2"
Cardio
Incline treadmill walk
3.02 miles / 445 calories / 48:02 minutes
Heart rate was higher than I would have expected during the final mile. Watched a recent Fight2Win grappling competition over on Flograppling. I do some of my best film study on the treadmill.
Found this infographic interesting. I would be a short bantamweight with a reach advantage over the average featherweight.
I have the same 6" “ape index” as GSP!
MONDAY
BW: 156.6 lbs
waist: 34 1/4"
Boring But Big v.2, Third Challenge, Week 4, Day 4
Squat Major
bar x 10 x 2
95 lbs x 8
abs +25 lbs x 20
135 lbs x 5
abs +25 lbs x 20
155 lbs x 5
abs +25 lbs x 20
180 lbs x 5
abs +25 lbs x 20
205 lbs x 10
abs +25 lbs x 20
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 2 / 1 (grip issues)
HLR x 10
250 lbs x 3 (done as singles)
HLR x 10
250 lbs x 3
Total training time: 75 minutes. Poor psychology going into today’s session. A real “Monday” at work (though a decent day in the markets).
I think I’m getting near mixed grip territory on deadlifts. At my best four years ago, I was able to pull a double overhand single at 310 lbs and 280 lbs for 6. I’ve hit 270 lbs for 6 this time around as my best set - though it’s hard to imagine doing that right now.
TUESDAY
BW: 155.4 lbs
waist: 34"
Cardio
Incline treadmill walk
3.03 miles / 445 calories / 48:02 minutes
WEDNESDAY
BW: 155.2 lbs
waist: 34 1/4"
Boring But Big v. 2, Third Challenge, Week 5, Day 1
OHP Major
bar x 10
pullups +35 lbs x 5
bar x 10
pullups +35 lbs x 5
65 lbs x 8
neutral-grip chins +35 lbs x 5
90 lbs x 3
chins +35 lbs x 5
105 lbs x 3
chins +35 lbs x 5
117 lbs x 3
Bench press Minor (Swiss bar)
Bent over Row (BoR) bar x 10 x 2
bar x 10 x 2
BoR 65 lbs x 8
65 lbs x 8
BoR 95 lbs x 5
95 lbs x 5
BoR 120 lbs x 3
120 lbs x 3
BoR 140 lbs x 3
140 lbs x 3
BoR 140 lbs x 3
140 lbs x 3
BoR 140 lbs x 3
140 lbs x 3
BoR 140 lbs x 3
140 lbs x 3
BoR 140 lbs x 3
140 lbs x 3
Total training time: 90 minutes
THURSDAY
BW: 155.0 lbs
waist: 34 1/2"
Cardio
Incline treadmill walk
3.03 miles / 445 calories / 48:02 minutes
Kicking around some programming ideas. I like the idea of switching between 5/3/1 and CT’s 8/6/4 variation. But it dawns on me that 8/6/4 would be more suitable for my fall and winter season, when I’m likely heavier, than it would for my spring and summer, when I’m trying to get leaner.
I’ve been doing 5/3/1 since September, and had been planning to make a switch at the end of March. But now I think that 8/6/4 won’t be the fit I thought it would be.
So right now I’m trying to decide whether or not to continue with 5/3/1 until the fall, and make the change to 8/6/4 then, or to do some sort of Alrushean/Neversate giant set/EOM set training over the summer and then begin 8/6/4 in October.
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FRIDAY
BW: 154.2 lbs
waist: 34"
Boring But Big v.2, Week 5, 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
212 lbs x 3
HLR x 10
245 lbs x 3
HLR x 10
275 lbs x 3
Squat Minor
bar x 10 x 2
95 lbs x 8
135 lbs x 5
185 lbs x 3
abs +25 lbs x 20
205 lbs x 3
abs +25 lbs x 20
205 lbs x 3
abs +25 lbs x 20
205 lbs x 3
abs +25 lbs x 20
205 lbs x 3
abs +25 lbs x 20
205 lbs x 3
Total training time: 80 minutes
