Clean and strict press
165x6x3
Bench press
135x50
225x10
265x4x3
Press
135x4x6
10 push ups, 5 pull ups, 2 min on heavy bag
I ran this for 20 minutes straight. It was pretty rough!
Power Clean
45x10
95x10
136x5
185x6x3
Deadlift
225x5
315x5
405x4x3
Barbell Rows
225x4x6
KB Swingsx10, Ab Wheelx10, Heavy Bag 2 minutes for 30 minutes.
Then drilled technique at bjj class. 2 very light rolls.
Clean Grip Muscle Snatch
135x6x3
Press
186x4x3
Incline Bench
205x5x6
Neck Extensions
25lbsx6x10
BJJ class. I got some good, tough rolls in and 1 roll where I really got to dominate. I took the opportunity of having an easy opponent to try some new techniques. I learned a really cool hammer lock/wrist lock to do to people that go turtle on me.
1 hour of rolling at open mat. We did 5 minute rounds with 30 seconds rest between rounds. Nice training session. I’m exhausted now.l
I haven’t been able to train in 4 days, blah blah blah. Life kinda sucks right now but whatever. It ain’t too bad and it’s all working towards a goal.
Clean and strict press
45x10
135x3
180x6x3
Narrow Grip Bench Press
135x15
225x10
285x4x3
Clean once and strict press
145x4x6
Pushups/pull ups
BWx15-BWx5
BWx15-BWx5
BWx15-BWx5
12 rounds of “cardio” with my wife. This time was actually worth logging as exercise… I was drunk.
Almost forgot, I am now officially under 300lbs. Even after dinner I was 298 so I never go over 300 now 
AM Training
50 push ups
50 bw squats
50 sit ups
PM Training
Narrow Grip Bench Press
45x5
135x20
185x15
225x10
275x5
225x10
185x15
135x20
45x50
AM Training
60 push ups
60 bw squats
60 sit ups
PM Training
SSB Squats
45x50
135x20
185x15
225x10
275x5
225x10
185x15
135x20
45x50
AM Training
70 push ups
70 bw squats
70 sit ups
PM Training
Barbell Rows
45x50
135x20
185x15
225x10
275x5
225x10
185x15
135x20
45x50
I don’t really have any injuries right now. I laid off my leg for a couple months and am back rolling and squatting with no pain. I just don’t have a lot of time as of late because of my internship and finals being this week and next week. I have been going to bjj when I can, around 3 times a week, I just haven’t had time to log it.
Today’s session:
Circuit 1
Squat 45x25
Bb Row 45x25
Ab wheel BWx10
Push ups BWx10
Pull ups BWx5
Circuit 2
Squat 135x20
BB Row 135x20
Ab wheel BWx10
Push ups BWx10
Pull ups BWx5
Circuit 3
Squat 185x15
BB Row 185x15
Ab wheel BWx10
Push ups BWx10
Pull ups BWx10
Circuit 4
Squat 225x10
BB Row 225x10
Ab wheel BWx10
Push ups BWx10
Pull ups BWx10
I was planning on working up to a heavy weight on squats but I ran out of time. This was still a nice little workout, conditioning-wise it was a bitch even though the weights weren’t heavy (except for pull ups, of course).
Tomorrow I should have time for bjj
bw work at your size is quite impressive.
It only takes me few weeks of bw stuff to feel all spry
good work
This is the last week of finals 
so hopefully I will be able to train more often starting this weekend.
Yesterday
DB Press
50’sx20
70’sx15
90’sx10
110’sx10
DB Z Press
50’sx4x10
DB Delt Raises
40’sx4x10
DB Curls
40’sx3x15
This morning
Heavy Bag
6 rounds of 3 minutes w/ 1 min rest
Everything felt really good this morning during bag work. I felt really loose and calm but my punches and kicks were landing like bombs. I really focused on punching form and not throwing too many kicks. I had a small break through with turning into and turning my hand when throwing a right cross which resulted in the heavy bag busting a hole in the wall behind it.
So, school last quarter was fucking brutal and then I got my schedule for this quarter and… I don’t even know what to say. I might not be able to train at all for the next 3 months. Everyone was barely hanging on last quarter and then they more than doubled our load for this quarter, plus I have to do cases double time to meet my case count and I have to study for the board exam in addition to all of that…
Anyway, this was last night’s training session:
BW Circuit x 10 rounds
BW Squatsx15
Clapping pushupsx10
Pull Upsx5
Between sets I would run a joining plane on a guitar I am building which was a workout in its own right and actually kept my heart rate pretty high.
I was surprised that I was able to do clapping Pushups. That was the first time I tried doing them.
AM BJJ class
This was a cool class. We drilled some half guard passes and transitioning from scarf hold to side mount while setting up the americana or kimura. This is something I like to do a lot when rolling so it was nice to work on refining it.
Deadlift
135x15
225x10
315x8
405x6
455x4
Leg held up well, 455 was super light but I didn’t want to push it.
BW squats x 100
Push Ups x 55
Pull Ups x 25
We drilled the arm bar from knee on belly and did some timing and footwork drills with the inside leg and outside leg sweeps moving forward and backward and side to side. The sweeps felt awkward but the armbar was easy, fast and fluid. I will definitely start trying that in rolling when my leg begins to feel better. For now, I am just playing defense and escapes from the bottom because they don’t stress my quad too much.
I had a really good roll with a big blue belt and did quite well even thoigh I was playing from my worst positions. I was never able to solidify a position in which I was the aggressor bit I also was able to escape from bad positions and his several attempts at submissions which is good.
Progress