Missed a day
1/30
Overhead- 110x3 125x3 140x3
Stopped at min because I planned to do some push presses just to mix it up but 155 felt really off so moved on to assistance
Dumbbell bench press 50x10x5 sets
Barbell rows 140x10x5 sets
Dumbbell curl 3x10
Triceps pushdown 3x10
2/1
Weight 223.8
Squats- did 3x5 with deload %
Goblet squats- 55x10x3 sets
KB swings- 55x20x3 sets
Ab wheel- 3x10
Hip abductor/ hip adductor with band - 2x10 each
Realized this is likely a minor hip adductor strain. Will add these hip exercises both lifting days and one other day (will try to keep a dedicated Mobility day on Wednesday)
Will train BJJ Tuesday and Thursday this coming week but will decide whether or not to participate in rolling depending on how I feel after warm ups.
Definitely need to focus on hip mobility/strength. Had to pull out of a powerlifting meet in 2011 because pain was too severe to keep training squats, had a pretty bad strain the next year and had to take a few months off training, sort of lost motivation after that.
Looking back I was rushing warmups, ignoring mobility work and making assistance exercises kind of an afterthought and such an injury was waiting to happen.
2/3
BJJ drilled triangle choke and 2 technical stand up variations
Felt better but only did about half the rounds for rolling
Came down with a bad cold, took the rest of the week off, picking up where i left off with BJJ and restarting 531 cycle
2/10
BJJ class
2/12
BJJ class - forced myself to go, feeling unmotivated but had a good training session. Feeling it today though lol
Doing weights later
2/13
Overhead press 105x5 120x5 135x8
Dumbbell bench press 50x10x5 sets
Barbell row 135x10x5 sets
Dumbbell curls 2x15
Pushdown 2x20
Face pulls 2x20
Neck 2x30
Hip adductor work with band
2/15
Weight 224.2 - too many snacks
Trap bar deadlift 250x5 285x5 325x10 (belt on last set)
Squat 150x10x5 sets
Ab wheel 5x10 reps
Neck harness
Hip adductor exercise with bands
2/17 BJJ class
2/19 BJJ class
2/21
Bench press 145x5 165x5 190x10
Overhead press 80x10x5 sets
Pulldown 90x10x5 sets - went light because deadlifting tomorrow
I donāt record it but weather permitting try to do a 2 mile walk with a 40 pound weight vest on days I donāt do a regular workout along with some mobility work in the evening
Since time is limited and not getting a ton of cardio over the next 2 months anyway thinking to try to push the 5x10 sets over the next 6 weeks
Might just hit minimum reps on the 5/3/1 work especially squats and deadlifts
2/23
Squat 195x5 225x5 255x5
Trap bar deadlift 190x10x5 sets
Ab wheel 3x10
Hip work with bands
Neck harness
Groin still tender so didnāt do extra reps on squats
2/25
Overhead press 110x3 125x3 140x3
Bench press 135x10x5 sets
Kettlebell row 70x10x5 sets each side
Barbell curl 3x10
Pushdown 3x10
Face pulls 3x10
Neck harness
Hip work with band
3/1
Missed BJJ this week
Trap bar DL 265x3 305x3 345x3
Squat 180x10x5 sets
Ab wheel 3x10
Neck harness
Hip work with bands
Groin healing nicely but still not 100%
3/6
Bench press 155x3 180x3 200x8
Overhead press - 95x10x5 sets
Superset with Pulldown
Overhand 135x10x2 sets
Neutral 135x10x2 sets
Underhand 135x10x2 sets
3/8
Squat 210x3 240x3 270x3 super light but groin still tender so didnāt push it
Trap bar deadlift 230x10x5 sets
Ab wheel 5x10
Neck harness
Hip work with bands
3/11
BJJ class
Worked on double leg takedown and omoplata
3/12
Overhead press 120x5 135x3 150x5
Bench press 155x10x5 sets
Between sets did
Kettlebell one arm row 55x10 70x10x3 sets
Face pull 2x10
Dumbbell curl 2x10