5/3/1 W4D3: Conditioning & Gymnastics
Run 1 Mile (Moderate; Untimed)
Assorted Chins & T2B: A Few Sets
Kipping BMU: A Few Singles
Straddle Front-Lever Raise Attempts: 1?
Tuck Front-Lever Raise Attempts: Several
Just something quick after today’s football game (63-7, Roll Tide). The FL raises were right on the border of being strict enough to really say I can do them, but this is yet another thing that I wasn’t able to do at a lower bodyweight and have since picked up with zero specific work.
5/3/1 W4D4: Conditioning
Schwinn Air Bike Sprints: 8x0.25 Miles every 2:00
(Fastest Sprint - 0:27/33.3 MPH)
Incline Walk: 0.65 Miles in 15:00 @ 15%
No idea whar makes these bike sprints so awful, but right now I have some serious love-hate going on with them. Wrestling go cancelled again, but from all the upperclassmen I’ve asked the schedule gets much more regular once we get out of the first few weeks. If this continues, I might drop in with the BJJ club here and there.
The one upside is that since apparently Sunday practices will be the last ones to become regularly scheduled, I can move to lifting Tue/Thur/Fri/Sun to not have three successive days or have to work around Saturday closures for games.
W4D5: Wrestling Practice
.71 Mile Warm Up @ Fast (Pace Leaders, Sprint Last Lap)
3 Rounds Stance & Motion
Breakdowns: Tightwaist Ankle, Spiral Ride
Tilts: Crosswrist Tilt, Cheap Tilt, Crosswrist to Bait Half-Nelson
Situational Live From Tilt Positions: ~12x0:30
Live From Feet: 1x2:00
The name of the game at this point remains to trust the process as technique and fluidity come back. I did well in the situational live goes - didn’t give up any points from top, scored a few turns, and a handful of escapes from bottom with one reversal to backs. In the neutral live go, I gave up a takedown pretty much immediately off of a bad shot, worked for an escape, and pinned my guy off a clean throw with a few seconds left.
5/3/1 W4D6: Press
Press: 5x45/95/105/125, 10x135 (PR)
Clean & Press: 5x5 @ 105
Machine Preacher Curls: 65x16/12/9/9, Reps @ 55/45/35
Laterals to Overhead: 15x16/12/10/9
You guys know that this is a milestone I’ve wanted for a long time, so to finally hit it is pretty fucking awesome. The first seven reps went up smoothly, and I took a breath and rebraced with the bar overhead for each of the last three. Supplemental work moved like the empty bar, and assistance numbers keep slowly but surely moving up.
Nice job
Hell yeah dude. That’s awesome!
That’s a monster press no matter who you are. Great work dude!
135x10 was a huge deal the first time I hit it, definitely one of those milestone lifts. Nice job!
@atlas13 @boilerman @T3hPwnisher @throwawayfitness
Thanks for the support, guys. Still riding the high off that one.
5/3/1 W4D7: Wrestling Practice
Run 1 Mile in 6:32 (PR)
3x1:00 Stance & Motion
Head/Hands Defense, Reshots & Snapdowns
Situational Live: ~15x0:20 In on a Shot/Sprawled Out/Front Headlock
10:00 Easy Air Bike
Best mile time I’ve managed at non-twink bodyweight. I mean, I can always stand to do more conditioning, but that’s a solid time, with a whole semester until competition to bring it down. Live was a mixed bag - the dude I spent most of my time with was long, which meant I had to watch out for cradles pretty much the whole time, and still got caught once. “Random cradles from neutral” was the sort of stuff I could get away with at 5’9” and 120, which gave me my fair share of completely unearned pins.
I haven’t weighed myself since I got here, simply because I don’t have a scale. I look visibly leaner (y’all have seen my back, and my upper four abs are readily visible when flexed) so I’d estimate myself at ~170. Milk has become pretty much a staple - I’m downing just under half a gallon of skim milk a day on average, on top of whatever meat/sides the dining halls are serving, and whatever I end up filling the gaps in with. If I commit to another gaining block, then I imagine buying eggs in bulk and downing an absolutely stupid amount of milk will be the way to go.
Edit: For whatever reason, this has completely knocked me on my ass, lol. It’s not even 10 PM and I already want to call it a night.
That’s fast. Well done.
5/3/1 W4D8 (because switching days): Deadlift
Deadlift: 5x135/225/255/295/325
Hang Cleans: 5x1 @ 155
Chins: 12/12/11/10/9
Prone Hamstring Curls: 100x11/9/8/6
100 Band Pull-Aparts
I knew I wasn’t going to be able to get much done without straps (last cycle’s PR of 21 at this weight was not happening today, lol) so I just pulled the minimum reps and followed it up with some cleans for a little more hingeing work.
On the last clean, while walking the bar into the rack, I must’ve rested it on my neck and blood-choked myself, because I came to maybe ten or fifteen seconds later, having gone through the whole loud buzzing/vision blacks out/random full-body shaking/“what state am I in?” routine. My patented “death-grip the bar and wait” strategy kept me from splitting my skull open.
And then I did 12 more sets of assistance work because it’s what I had planned.
I need more grip work, and my shoulders feel iffy. I’m tempted to start doing pull-aparts and hanging from a bar daily.
New pair of straps just arrived. And I got a pair of wrist wraps too, just for the hell of it.
5/3/1 W5D1: Bench
Bench: 3x45/95/115/135/150, 10x165 (PR)
Larsen Press: 5x5 @ 150
Pull-Aparts: 8x10
Kroc Row: 100x10, 20+6+4 (PR)
Pushdowns: 77.5x15/11/10/8
Pretty decent top set, and a good array of assistance work. It occurred to me that I haven’t actually been notating this, but a fair amount of my work is supersetted. Today had BPA’s between every set on the bench, and the row warm-up/top set between sets 3/4/5 of the supplemental pressing.
Kroc rows are awesome.
not bad. well done.
5/3/1 W5D2: Rest
Pull-Aparts: Several x Many
Stretching: ~15 Minutes
Nothing much to note.
5/3/1 W5D3: Squat
Squat: 5x45/135/185/215/245, 10x275 (PR)
Bulgarian Split Squats: 3x8 @ 90
Chins: 5x3 @ +45
Leg Extensions (RP): 160x16+9+6
Came into this off of poor sleep, and managed a very solid set of squats. Forced myself to really take the top set slowly and methodically, with lots of breathing and waiting. BSS DOMS is going to suck.
“Poor sleep” in this case is a euphemism for “stayed up until ~5AM chugging energy drinks at a The Muppets movie marathon in a skirt.”
Believe it or not, all of those decisions were made sober. Like I said way back, I don’t drink or use drugs.
Now to go pound some milk.
Cmon man you should drink, you could look like an average American trying to climb the corporate ladder with nothing else going on in there life besides booze.
I mean, who wouldn’t want to look like that
well done.
My dorm’s right next to my floor’s common area, and it’s a pretty regular occurrence to get woken up by unconscious people being dragged out by either police or paramedics at like 2AM. I think I’ll pass on that, lol