11/20/14
Thur:Squat
Am workout
Squats-2x3-510lb
2x3-465lb
2x5-420lb
PM workout
Leg press-5x10-935lb
5x20-865lb
Leg extensions-5x12-80lb
Leg Curls-5x10-95lb
5x10-75lb
11/21/14
Fri: Horizontal press
AM workout
Machine dips-
3x3-470lb
5x5-430lb
Pm workout
Machine dips-5x5-400lb( 30sec rest between sets)
6x5-375lb( 30 sec rest between sets)
6x5-350lb( 30 sec rest between sets)
6x5-325( 30 sec rest between sets
6x5-300( 30 sec rest between sets
Cable flies-5x10-85lb
5x10-65lb
Sat: Misc.
11/22/14
Sat: Misc.
Pm workout
Kneeling cable crunches-5x10-135lb
5x10-125lb
Standing Oblique crunches-10x5-120lb
1/4 front squat -4x5 w/ a 2sec hold between reps, 60 sec rest between sets@ 460lb
2x5 w/ a 2sec hold between reps, 2 min rest between sets@ 490lb
11/23/14
Sun: Jujitsu/MMA
Pm Workout
Ground and pound-5 minutes
Solo Jujitsu drills with a dummy-5 minutes
11/24/14
Mon:pull
Am workout
Deadlift-3x3-490lb
6x3-410lb(30 sec rest between sets)
PM workout
Lat-pull downs-5x5-200lb
5x5-180lb
T-bar rows-5x5-230lb
5x5-205lb
One arm rows-5x5-165lb
E-z bar curls-3x10-90lb
3x10-55lb
11/18/14
Tue: OHP
Am workout
Push press-
1x1-230lb
5x3-210lb
5x5-180lb
Pm workout
close grip incline press-5x5-430lb
Barbell front raises-5x10-75lb
Lateral raises-5x5-50lb
5x5-45lb
5x10-40lb
3x to failure-15lb
One arm Rear delt rows-5x5-95lb
5x5-80lb
11/26/14
Pm Workout
5 rounds heavy bag- 30 sec on, going all out(i.e beat the crap out of it punches knees,kicks)30 sec rest
5 rounds shadow boxing- 60 sec on(high tempo but more emphasis on technique)
, 30 sec rest
5 rounds-20 plate halos and 3 sprawls
Ground and pound Solo Jujitsu drills with a dummy-5 minutes( no rest)
11/27/14
Thur:Squat
Am workout
Squats-2x5-5475lb
2x5-455lb
2x5-430lb
PM workout
Leg press-5x10-945lb
5x20-875lb
Leg extensions-5x12-90lb
Leg Curls-5x10-95lb
5x10-75lb
edit: happy thanksgiving to all!!! Hope y’all had a good one!
11/28/14
Fri: Horizontal press
AM workout
Machine dips-
3x5-470lb
5x6-430lb
Pm workout
Machine dips-5x6-405lb( 30sec rest between sets)
5x6-380lb( 30 sec rest between sets)
5x6-355lb( 30 sec rest between sets)
5x6-330( 30 sec rest between sets
5x6-305( 30 sec rest between sets
Cable flies-5x12-85lb
5x12-70lb
11/29/14
Sat: Misc.
Pm workout
Kneeling cable crunches-5x10-135lb
5x10-125lb
Standing Oblique crunches-10x5-125lb
1/4 front squat -5x5 w/ a 2sec hold between reps, 60 sec rest between sets@ 470lb
11/30/14
Sun: Jujitsu/MMA
Pm Workout
Ground and pound-5 minutes
Solo Jujitsu drills with a dummy-5 minutes
12/01/14
Mon:pull
Am workout
Deadlift-2x3,1x2-490lb
My warm ups felt fine but after my first 2 sets of 490 I felt like shit.My CNS was fried I can tell I need a deload,I’ve been running my current Dl program for 7 cycles, which I’ve found I can run about 6-7 cycles of a DL “program” before I have to change it up to keep it from stagnating. So my current one will be-
week 1-5x5@75%
week 2-3x3@80%,6x3@70%
week 3-3x1@90%,6x3@70%
add 10 pound each cycle
PM workout
Unplanned conditioning-chop wood for 1hour
(downed a cold cup of black coffee then went straight to pm workout)
Lat-pull downs-5x5-200lb
5x5-180lb
T-bar rows-5x5-230lb
5x5-205lb
One arm rows-4x5-165lb ,1x5-175lb
E-z bar curls-3x10-90lb
3x10-55lb
12/02/14
Tue: OHP
Am workout
Push press-
1x1-230lb
5x3-210lb
5x5-180lb
Pm workout
close grip incline press-5x5-435lb
Barbell front raises-5x10-75lb
Lateral raises-5x5-50lb
5x5-45lb
5x10-40lb
3x to failure-15lb
One arm Rear delt rows-5x5-95lb
5x5-80lb
12/03/14
Wed.
Pm Workout
5 rounds heavy bag- 30 sec on, going all out(today was more focused on jabs and “power” punches)30 sec rest
5 rounds shadow boxing- 60 sec on(high tempo but more emphasis on technique)
, 30 sec rest
5 rounds-15 “indian club” swings per arm @ 15lb
4 sprawls and 4 single led takedowns
notes: what I’m calling power punches,I employ a principle I learn in fencing.Punch “through” the target with FULL force, not just at the target and stopping but putting all your kinetic energy through it.
On the indian clubs I took one of my adjustable dumbbells and put 15lbs on one end and voi la! I like these way better than the plate halos.
12/04/14
Thur:Squat
Am workout
Squats-2x3-510lb
2x3-475lb
2x3-455lb
PM workout
Leg press-5x10-945lb
5x20-875lb
Leg extensions-5x12-90lb
Leg Curls-5x10-95lb
5x10-75lb
12/05/14
Fri: Horizontal press
AM workout
Machine dips-
3x5-470lb
5x6-430lb
Pm workout
Machine dips-6x5-405lb( 30sec rest between sets)
6x5-380lb( 30 sec rest between sets)
6x5-355lb( 30 sec rest between sets)
6x5-330( 30 sec rest between sets
6x5-305( 30 sec rest between sets
Cable flies-5x12-85lb
5x12-70lb
12/06/14
Sat: Misc.
Pm workout
1/4 back squat -5x3 w/ a 2sec hold between reps@ 600lb
1/4 front squat -3x3 w/ a 2sec hold between reps, 60 sec rest between sets@ 470lb
Kneeling cable crunches-5x10-135lb
5x10-125lb
Standing Oblique crunches-10x5-125lb
12/07/14
Sun: Jujitsu/MMA
Pm Workout
Ground and pound-5 minutes
Solo Jujitsu drills with a dummy-5 minutes
notes:Instead of foam rolling, finally tried a car buffer…IT WAS AWESOME! My hat is off to Lofterman for posting its use on his training log. Also, Im enjoying using the heavy 1/4 squats as an alternative to yoke walks, I tried to make a homemade yoke but it was a complete safety fail lol.
12/08/14
Mon:pull
Am workout
Deadlift-4x5-445lb
Really frustrating, again deadlifting was hell, warm ups felt fine and my first set of 445 was ok. But the next 3 sets where hell,I would feel great walking up to the bar grab it and as soon as I would start to initiate the pull it was like someone hit the “off” switch and my body would shut down. Sooooo, Im thinking for the next 3-4 weeks I’m gonna keep all DL in th low to mid 300, then go from there.
PM workout
Lat-pull downs-5x5-205lb
5x5-185lb
T-bar rows-5x5-230lb
5x5-205lb
One arm rows-5x5-170lb
E-z bar curls-3x10-95lb
3x10-55lb
Are you following a DL program with percentages or just going by feel?