Burien Top Team | Training Log

Training Training Logs
1488

TUESDAY

BW: 150.4 lbs
waist: 33 1/2"

Easy Strength W2 D3

Warmup
Goblet squat 55 lbs 2 x 5 superset with broad jumps BW 2 x 5

Deadlift
135 lbs x 3
155 lbs x 3

HLRs/HKRs BW x 10
175 lbs x 10

OHP
bar x 10
65 lbs x 10

Pullups +35 lbs x 10
85 lbs x 10

Loaded carry (Zercher BB)
95 lbs x 2 x 60 steps

|| later ||

BJJ Training

1 hr class
12 minutes live training

Practiced duck under and shoot counter to the same side lapel grab from standing. Passing the knee shield half guard with (1) weave/smash/sprawl/press, (2) shuck ‘n’ inside spin, and (3) backstep to “honey hole” for ankle locks and kneebars.

Post-training Cardio
Incline treadmill walk
2.0 miles / 285 calories / 32:01 minutes

2 Likes
1489

WEDNESDAY

BW: 148.0 lbs
waist: 33"

Easy Strength W2 D4

Warmup
Goblet squat 55 lbs 2 x 5 superset with box jumps BW 2 x 5

Deadlift
135 lbs x 3
155 lbs x 3
185 lbs 3 x 3
superset with HLRs/HKRs BW 3 x 6

OHP
bar x 10
80 lbs x 8
95 lbs 2 x 5
superset with pullups +45 lbs 2 x 5

Loaded carry (pinch grip)
25 lbs plates 2 x 60 steps

2 Likes
1490

THURSDAY

BW: 148.2 lbs
waist: 33 1/2"

Easy Strength W2 D5

Warmup
Goblet squat 55 lbs 2 x 5 superset with broad jumps BW 2 x 5

Deadlift
135 lbs x 3
155 lbs x 3
185 lbs x 5
190 lbs 2 x 3
195 lbs 3 x 2
superset with HLRs/HKRs BW 3 x 6

OHP
bar x 10
80 lbs x 8
95 lbs x 5
100 lbs 2 x 3
105 lbs 3 x 2
superset with pullups
+45 lbs x 5
+50 lbs 2 x 3
+55 lbs 3 x 2

Loaded carry (cross carry)
OH 25 lbs DB & Farmers 50 lbs DB
2 x 60 steps

Final session of the first cycle. Turned out to be the longest at 90 minutes. Will take the next two days off to decide on weight adjustments and start cycle two on Sunday. I’m likely to boost the deadlift by 5 pounds and the OHP by 2.5 pounds. That’s a little less aggressive than the 5/3/1 pace, but it feels about right.

2 Likes
1491

Current #1 Fat Loss Supplement

IMG_0745
IMG_07451920×1440 288 KB

1 Like
1492

Forgot to note that I took a 5.6 mile walk through the Admiral neighborhood and along Alki Beach for my company’s Walk the World charity event. Did the walk about an hour after Thursday’s weight training. Nice to get out and about on a great summer day in Seattle.

There was some elevation involved and the fact that I haven’t been doing much incline treadmill walking since starting Easy Strength has caught up with me. My glutes are sore as hell!

Had planned on doing some no gi training on Friday, but was still pretty sore from my Thursday stroll. Back to Easy Strength Week 3 on Sunday. Back on the mat on Tuesday.

1 Like
1493

image

FRIDAY

BW: 151.6 lbs
waist: 33"

OFF

→

SATURDAY

BW: 152.4 lbs
waist: 33"

Cardio
Row sprints
2:07 minutes / 31 calories / 505m
2:06 minutes / 28 calories / 483m
2:05 minutes / 31 calories / 505m

Incline treadmill walk
3.03 miles / 447 calories / 48:04 minutes

→

SUNDAY

BW: 150.2 lbs
waist: 33 1/4"

Easy Strength W3 D1

Warmup
Goblet squat 55 lbs 2 x 5 superset with broad jumps BW 2 x 5

Deadlift
135 lbs x 3
165 lbs x 3
190 lbs 3 x 3
superset with HLRs/HKRs BW 3 x 6

OHP
bar x 10
67.5 lbs x 8
87.5 lbs 2 x 5
superset with pullups
+40 lbs 2 x 5

Loaded carry (OH 25 lbs DBs)
2 x 60 steps

Incline treadmill walk
2.0 miles / 286 calories / 32:10 minutes

2 Likes
1494

MONDAY

BW: 149.4 lbs (post-train/fasted)
waist: 33 1/4"

Easy Strength W3 D2

Warmup
Goblet squat 55 lbs 2 x 5 superset with box jumps BW 2 x 5

Deadlift
135 lbs x 3
165 lbs x 3
190 lbs 3 x 3
superset with HLRs/HKRs BW 3 x 6

OHP
bar x 10
67.5 lbs x 8
87.5 lbs 2 x 5
superset with pullups
+40 lbs 2 x 5

Loaded carry (Farmer’s 50 lbs DBs)
2 x 60 steps

Incline treadmill walk
2.0 miles / 288 calories / 32:22 minutes

2 Likes
1495

TUESDAY

BW: 150.8 lbs (post-train)
waist: 34"

Easy Strength W3 D3

Warmup
Goblet squat 55 lbs 2 x 5 superset with broad jumps BW 2 x 5

Deadlift
135 lbs x 3
165 lbs x 3
190 lbs x 5
205 lbs x 3
215 lbs x 2
superset with HLRs/HKRs BW 3 x 6

OHP
bar x 10
67.5 lbs x 8
87.5 lbs x 5
97.5 lbs x 3
102.5 lbs x 2
superset with pullups
+40 lbs x 5
+45 lbs x 3
+50 lbs x 2

Loaded carry (bear hug)
90 lbs (two 45 lbs bumper plates)
2 x 60 steps

Can’t do Zercher walks because they’ve banned taking barbells out on the outside deck and doing them inside is pretty sub-optimal in the gym space. So I’m trying out a new loaded carry using plates that I can get away with outside.

Did a 30-minute walk to the beach and back later in the afternoon.

Calories: 1267. P121 F43 C66

2 Likes
1496

WEDNESDAY

BW: 150.6 (post-train)
waist: 34"

Easy Strength W3 D4

Warmup
Goblet squat 55 lbs 2 x 5 superset with box jumps BW 2 x 5

Deadlift
135 lbs x 3
165 lbs x 3
195 lbs 3 x 3
superset with HLRs/HKRs 3 x 6

OHP
bar x 10
67.5 lbs x 8
92.5 lbs 2 x 5
superset with pullups +45 lbs 2 x 5

Loaded carry
Pinch grip 25 lbs bumper plates
2 x 60 steps

Burn-off
Incline treadmill walk
2.05 miles / 295 calories / 33:02 minutes

Calories 1240 = P164 F 26 C46

2 Likes
1497

THURSDAY

BW: 151.4 lbs (good grief …)
waist: 34"

Easy Strength W3 D5

Warmup
Goblet squat 55 lbs 2 x 5 superset with broad jumps BW 2 x 5

Deadlift
135 lbs x 3
165 lbs x 3
195 lbs 3 x 3
superset with HLRs/HKRs 3 x 6

OHP
bar x 10
67.5 lbs x 8
92.5 lbs 2 x 5
superset with pullups +45 lbs 2 x 5

Loaded carry
Cross carry (OH 25 lbs + Farmers 50 lbs)
2 x 60 steps

2 Likes
1498

Send Curls

Trained a little jiu-jitsu tonight. Mostly I tutored - as I often did during class pre-COVID - and ran the short live training session. A lot like old times.

I did get in about four minutes of knee-on-belly attack/reguard “specific training”. More than happy to train my escapes these days. I tweaked my elbow somehow. A little sore and range of motion is okay except for the alt curl twisting motion.

That leads me to one “specific training” insight as it relates to my work in the gym. Since I’m doing strict pullups instead of mixing in neutral grip or regular chins, my biceps aren’t getting the kind of direct work I’ve been giving them before - let alone with a twisting motion. I think that might have contributed to the vulnerability in my elbow.

I don’t think the elbow will interfere much if at all with Easy Strength, as is. But as soon as I heal up a little I’m going to add in a curls-only session on Fridays. Chins, dumbbell alt curls, dumbbell hammer curls …

2 Likes
1499

This was a timely post from Bernardo Faria!

1 Like
1500

also THURSDAY after BJJ training

Stairmill
10:07 minutes / 109 calories / 50 floors 795 steps

Incline treadmill walk
2.04 miles / 295 calories / 33:04 minutes

1 Like
1501

FRIDAY

BW: 148.4 lbs
waist: 33"

Cardio
Incline treadmill walk
2.06 miles / 304 calories / 33:01 minutes

2 Likes
1502

SATURDAY

BW: 148.8 lbs
waist: 33 1/2"

Easy Strength W4 D1

Warmup
Goblet squat 60 lbs 2 x 5 superset with box jumps BW 2 x 5

Deadlift
135 lbs x 3
165 lbs x 3
195 lbs 3 x 3
superset with HLRs/HKRs 3 x 6

OHP
bar x 10
67.5 lbs x 8
92.5 lbs 2 x 5
superset with pullups +45 lbs 2 x 5

Loaded carry
Overhead 25 lbs DBs
2 x 60 steps

2 Likes
1503

SUNDAY

BW: 150.4 lbs
waist: 33 1/2"

Easy Strength W4 D2

Warmup
Goblet squat 60 lbs 2 x 5 superset with broad jumps BW 2 x 5

Deadlift
135 lbs x 3
165 lbs x 3
195 lbs x 1
210 lbs x 1
220 lbs x 1
230 lbs x 1
240 lbs x 1
250 lbs x 1
superset with HLRs/HKRs BW 6 x 6

OHP
bar x 10
67.5 lbs x 8
92.5 lbs x 1
97.5 lbs x 1
102.5 lbs x 1
107.5 lbs x 1
112.5 lbs x 1
117.5 lbs x 1
superset with pullups
+45 lbs x 1
+45 lbs x 1
+50 lbs x 1
+50 lbs x 1
+50 lbs x 1
+55 lbs x 1

Loaded carry
Farmers 50 lbs DBs
2 x 60 steps

30-minute walk to the beach and back later in the afternoon.

2 Likes
1504

MONDAY

BW: 151.0 lbs
waist: 33 1/4"

Easy Strength W4 D3

Warmup
Goblet squat 60 lbs 2 x 5 superset with box jumps BW 2 x 5

Deadlift
135 lbs x 3
165 lbs x 3
190 lbs 1 x 10
superset with HLRs/HKRs BW 1 x 10

OHP
bar x 10
67.5 lbs x 8
87.5 lbs 1 x 10
superset with pullups +40 lbs 1 x 10

Loaded carry
Pinch grip 25 lbs bumper plates
2 x 60 steps

Two years ago, I was maxing out with a nine rep first set when doing rest pause chins. Today, I did ten pullups (harder for me than chins) with +40 lbs. #Progress.

4 Likes
1505

TUESDAY

BW: 150.8 lbs
waist: 33 1/2"

Easy Strength W4 D4

Warmup
Goblet squat 60 lbs 2 x 5 superset with broad jumps BW 2 x 5

Deadlift
135 lbs x 3
175 lbs x 3
200 lbs 3 x 3
superset with HLRs/HKRs BW 3 x 6

OHP
bar x 10
75 lbs x 8
97.5 lbs 2 x 5
superset with pullups +50 lbs 2 x 5

Loaded carry (Zercher)
Two 45 lb plates
2 x 60 steps

Thinking about supersetting my carries with two sets of curls.

2 Likes
1506

WEDNESDAY

BW: 148.8 lbs (post-train)
waist: 33"

Easy Strength W4 D5

Warmup
Goblet squat 60 lbs 2 x 5 superset with box jumps BW 2 x 5

Deadlift
135 lbs x 5
175 lbs x 3
200 lbs x 5
205 lbs 2 x 3
210 lbs 3 x 2
superset with HLRs/HKRs 3 x 6

OHP
bar x 10
75 lbs x 8
97.5 lbs x 5
102.5 lbs 2 x 3
107.5 lbs 3 x 2
superset with pullups
+50 lbs x 5
+55 lbs 2 x 3
+60 lbs 3 x 2

Loaded carry
Cross carry (OH 25lbs + Farmers 50 lbs)
2 x 60 steps

Halfway through the program with 20 sessions under my belt. Really enjoying it so far. Will take a break for a week and a half or so while on the road for work. Taking my bands and plan to make use of the hotel gym as much as I can, but probably just to work on cardio and specific muscles (biceps, triceps, side delts, upper pecs).

2 Likes
1507

One of my favorite weekends on the sports calendar starts tomorrow: the ADCC World Championships. And this year could easily be among the most spectacular yet. Elimination rounds on Saturday. Medal rounds on Sunday. Brackets just released a few hours ago.

2 Likes