Double Training Log for A&E (Oly & Strength)

Training Training Logs
81

Wooooo boi so much to report about.

Tuesday, 12/2:

Push:

Bench (max set 5): bar, 60, 70, 80, 90, 100 x 5, 105 x 2
Squat (max set 5): bar, 60, 80, 100, 120, 125 x 5 (pr)
Skull crushers: bar + 25 3 x 10
Rotator Cuff work: 6 kg db 2 x 15

Heaviest I’ve gone in bench here so far, and for squats, I’m willing to count that as an all time pr. Good depth and form, I think that’s the heaviest I’ve gone before.

Jiu Jitsu:

Worked on escaping from side control. Sucks. When the guy has your pants and the back of your gi collar in a good crip, the shit is nearly impossible. I know how too, but everybody was having trouble here. Then rolled one 5 minute round, then one 7 minute round. All about control. The blue belt I rolled with the second round couldn’t submit me, think he got frustrated. Good time.

But now I have food poisoning. Not sure where from, but I got the shits and have been in bed all day. I feel like this is killing my gains. Oh well.

Ninja thing! Well it’s actually not nearly as cool. It’s basically a mini version of the big ones on tv. It’s got a hand bike, the tiny ledge thing, a bar you have to explode up on to higher catches, and the ring thing where the pipes dip up and down. Shits hard. My friend and i tried it in September, failed miserably, and are gonna try again in a week or two.

82

Congratulations on the new PR. That’s serious. As for the shits… maybe switching to cooked fish? I’m excited for the ninja warrior thing. You should take video. I’m also a little pissed I never tried it while in Japan.

Tuesday, 12/2
Snatches
4@45 kg, 3@55, 3@65, 2@70

Snatch pulls w/ 2 sec pause at knees
3@65, 2@75, 3@65, 2@75

Squats w/ 2 second pause at bottom
5@75, 4@90, 4@105, 3@120

Push press
5@60, 4@65, 4@75, 3+1@85

Backoff week. I’m getting my CNS ready for Saturday.

Damn that sounds dorky.

83

Well?? come oooooooon! i wanna hear about the meet!

84

It went pretty well. I hit an 85 snatch, 105 clean and jerk and a 146 squat.

So I’m pretty happy, except that John managed to out squat me. That’s a large downgrade for me.

Some videos:

85

Nice videos XiaoNio. And cool hair. You almost had the 110 C/J. I’m sure you’ll get there soon enough.

Nice work to the both of you.

86

yeah the 110 was an inch away, dang it’s easily there for the big meet though.

87

tueday, 12/9:

Jiu-Jitsu:

Escape from being mounted. Prevent side control to mount switch and transition into sweep to side control. Then rolled a whole bunch. Rolled with a really big white belt. Like 6’2 230 easy. I now know what it feels like to be completely and totally overpowered on the ground. I got thrown around like a rag doll. I rode it out till he got tired then got side control for a bit, but I came to a fairly important conclusion.

If you ever get in a bar fight with somebody that much bigger than you… do not try to take it to the ground unless you can get the mount right off the bat. Trying to jiujitsu a guy that size from your back will get you killed.

88

Heading to Kyoto and Nara tonight for an over-the-weekend trip. I’ve been wanting to see the giant statue of Bishamonten (buddhist warrior God, one of four shitenno, often called upon by Uesugi Kenshin one of my favorite warlord from the period of warring states) since july, and now I get to. Back Monday morning just in time for class.

9 days and I’m home.

89

Almost home buddy. Sorry I’ve been bad. Here are the workouts from the back off week.

Monday 12/8
Snatch from blocks
3@45kg, 3@51, 2@60, 2@65

Snatch pulls from below knee
3@60, 3@70, 2x3@80

Front Squat
5@70, 4@85, 3@100, 2x2@110

Jerk Supports
5@135 lbs, 5@155, 3@185, 3@205, 2@225, 2xfail@245

Tuesday 12/9
Clean from blocks
3@60, 3@70, 2@80, 2@87

FS+Jerk
(3+2)@60, (2+2)@70, (1+2)x2@80

RDLs
4@90, 3@110, 2x3@120

Thursday 12/11
Snatch from below knee
3@45, 3@50, 3@60, 2x2@70

Clean pulls
3@70, 3@85, 3@95, 2x2@105

Back squat
5@75, 3@90, 3@105, 2x2@120

Friday 12/12
Drop snatch
3@45, 3@50, 3@60, 2x2@70

Cleans from blocks
3@60, 3@70, 3@82, 2@94

Front squat
4@84, 3@96, 2@110, 2x2@115

90

Ok so biiiig update.

So I lost like 6 pounds from food poisoning, been too scared to retest strength in the last week or so. Some drama with the host family, I’ve decided that they were a little more than tipsy at the time. And even though I’m trying to patch things up based on what they told me, a lot of it was just personal attacks and I’ve really lost a lot of respect for them.

My abroad experienced redeemed itself yesterday during my last BJJ class in Japan. I made a short speech and we took pictures and sensei gave me a “Strapple Jiu Jitsu” shirt and they all told me to keep training and to do my best back in America. It was all really sincere, and I think I can say that those guys were my real family while I was here.

Re-attempted the ninja challenge with some friends. Again failed miserably, but made a lot of progress over the last time I tried. I took a video, I might upload it onto facebook.

Four days left. going to try to leave things on a high note with my host family. Everything else is going really well, just no working out. Start up again the day after I get back.

91

I’m back! Woooooh!

K so did pretty well with patching the home stay family front, and definitely left things on a high note.

Woman and family picked me up from the airport yesterday and kept me awake till 8 pm for the sake of fighting jetlag. Woke up this morning at 10, weighed myself: 180. Holy shit.

Then I ate 4 eggs, 2 strips of bacon and about 4 oz of BBQ brisket. It is by all accounts Eating Time. And weight lifting time.

I get in to B’more on the 2nd or 3rd. Where you gonna be?

92

And back in B’more baby! Wooh!

Today’s workout: shitload of squats up to 110 kg x 5 (way down obvi) and a whole lot of working sets, work on high bar too, clean form, foam rolling etc

Food!:

Breakfast: 4 eggs, cup spinach, 10 oz Naked Green Monster
Meal #2: Protein Shake (8 oz skim milk, 2 scoops vanilla whey, handful blueberries, handful blackberries, 1 banana, 3 tbsp Fage total yogurt)
Lunch: 6 oz skinless chicken breast, canned kale greens
PWO: 2 scoops vanilla whey, 20 oz water, 1 tangerine
Dinner: 4 oz flounder filet, canned kale greens, 1/4 gyro sandwich with Fage-Sriracha sauce, blueberries, blackberries, 1 tangerine
Pre-bed: Cottage cheese, handful walnuts

Supps: buttload of fishoilz

93

Tuesday’s stuff:

workout: bench presses, working sets at 185 x 5 (weak), bw pullups, incline db bench, bent over flies, pushdowns supersetted with close grip chins.

everyone at the gym is bigger than me since i lost all the weight. i got tons of motivation to eat and train right.

food!:

breakfast: 5 eggs, cup spinach
meal # 2: 2 cans tuna, fage, sriracha, spinach, on a tortilla (gross), and a tangerine
PWO: 10 0z skim milk, 2 scoops vanilla whey, several tbsps fage, blueberries, blackberries, one whole banana
meal #3: skinless chicken breast and canned greens
meal #4: pork chops, lima beans, mixed salad
pre-bed: 20 oz skim milk 2 scoops vanilla whey

94

Wednesday:

Food!:
meal #1: about 3 eggs, tomatoes, onions, cheddar cheese, one slice protein bread, grapefruit juice
meal #2: 1 can tuna, mayo, 3 tbsps fage, handful walnuts, 1 banana, 8 pz green monster Naked juice
meal #3: 2 turkey cheese burgers, potato bread buns, 1 dogfish head beer
meal #4: 6 oz chicken, mushrooms and broccoli, 1 glass white wine
pre-bed: Protein shake (split with gf): 3 scoops vanilla whey, 12 oz skim milk, blueberries, blackberries, banana. Also split with gf: 4 egg whites, 2 yolks, salt and pepper

a little more casual, friend had us over for dinner at his house. no training today.

95

Thursday:

Food!:

Meal #1: 6 eggs, handful grape tomatoes, 1 banana
Meal #2: 20 oz skim milk, 2 scoops vanilla whey
Meal #3: Chicken leg, kale greens
Meal #4: 1 can tuna, mayo, fage, handful walnuts, 1 banana
Meal #5: 2 slices pizza, carrots and hummus, fruit salad, 1 guinness, 1 corona, 2 shots apple vodka

Friend’s birthday party. Little shindig goin on at gf’s tonight too, so expect a lil boozin. Thursday was no training.

96

Friday’s training:
Max rep db bench for three sets, chest supported rows, pullups, skull-crushers, rotator cuff work

food to come later

97

Friday’s food!:

Meal #1: 4 eggs, 1 cup spinach, 1 tangerine
Meal #2: 2 scoops vanilla whey, 12 oz skim milk, blackberries, blueberries, fage, 1 banana
Meal #3: 1 can tuna, mayo, sriracha, fage, handful walnuts, 1 tangerine
Meal #4: chicken breast, kale greens
Meal #5: 20 oz skim milk, 2 scoops vanilla whey

Then a whole bunch of party foods, some chicken quesadillas in the way of protein, and some guacamole in terms of healthy fats. The rest was junk, and a fair amount to drink. A good night!

98

Saturday food:

Meal #1: 4 eggs, cheese, salsa, jalapeños, 1 slice protein bread with chunky peanut butter
Meal #2: 10 oz skim milk, 2 scoops vanilla whey, blueberries, fage
Meal #3: (chinese order): pepper steak with mixed vegetables, pork fried rice, half an egg roll

sad to say that was it for saturday.

99

Sunday Food:

Meal #1: 12 oz skim milk, 3 scoops vanilla whey, fage, blueberries
Meal #2: 4 eggs, 1 cup spinach
Meal #3: store bought protein shake
Meal #4: COOKIN WITH GIRLFRIEND! – Jamaican jerk pork chops (2 each), pan boiled octopus with bell peppers, eggplant with ground beef and japanese mabonasu sauce, brown rice, and blueberries for dessert. soooooo good.
Meal #5: store bought protein shake, 1 slice pumpkin pie

100

Monday!:

training: hellofa lotta squats, rdl training and foam rolling

Meal #1: 6 eggs, 1 cup spinach, cottage cheese, 1 tangerine
Meal #2: 2 scoops vanilla whey, 10 oz skim milk, fage, blackberries
Meal #3: 1 can tuna, 1 celery stalk, mayo, several leaves romaine lettuce, fage, handful walnuts
Meal #4 (PWO): 1 serving isopure mass in 20 oz water, 1 tangerine
Meal #5: chicken breast cooked with grape tomatoes, celery, and tomato sauce
Pre-bed: cottage cheese, sriracha sauce, handful walnuts, 1 slice pumpkin pie