Too much of a pussy. By dar! In all seriousness, I really don’t like to watch that sport. It seems der top brutal. I know I am probably in no position to say that since I don’t have the best knowledge about the sport. Still If you watch boxing (especially SHW) it is very much a sport of tatics. MMA always looks like those guys want to kill each other, haha.
Funny thing about that is with MMA, since a lot of it is grappling and body blows, head trauma isn’t AS big of a risk as with boxing. So one could even argue it’s a safer sport lol
2 Likes
2-5-18
Jui Jitsu - grappled 2, 6 minute rounds (1 round break in between)
2-6-18
DE Lower
My dog & I ran/walked about half a mile to the hill, ran up it 10 times, & ran/walked back. This wasn’t EMOM, rather, I waited as long as I needed to to generate maximum force on the ascent. My Quads & Hammies are pretty sore from it actually, indicating to me that I hit them well.
2-7-18
ME Upper
Log Incline ss Log Row (picked up from a tire, not racks - so deadstop incline)
85 x 5
105 x 5
135 x 5
155 x 5
175 x 5
195 x 5 (PR) ← Last rep was a total grinder. But hey, this is max effort!
Crocodile rows (technically Kroc rows, but I like saying Crocodile)
1 x 20 w/100lb dumbbell
DB 1/2 Arnold press (full ROM, half the rotation)
50s x 12, 8, 6 (rp)
TRX VWYs
Sit-ups on the GHR - abs are still smoked from the ab wheel this weekend.
Today, 3-1-18
I won’t get around to logging it, but am going to Jui Jitsu tonight. After watching the first episode of Altered Carbon, I feel like grappling.
NOTES
Left shoulder is really stiff, & I have a fairly limited ROM right now with it. that damned shoulder has given me trouble for a decade. Funny tidbit, every single time I go through the airline screening, they ask me to step aside so they can scan my shoulder.
I was wanted to cycle back to axle over head, but I think I’ll go a couple of weeks with close-grip bench, more TYWs (or whatever they are called) & some of the growth factor workout (lots of light btn pressing).
And I need to bring Turkish get-ups back into the mix! So obvious. When I do them, shoulders are great, when I don’t, they aren’t.
Thanks for the reminder @mr.v3lv3t
1 Like
3-4-18
ME Lower
SSB Squat
45x5
135x5
185x5
225x3
275x3
295x2
SSB Good Mornings
4x10 w/135lbs
SSB step-ups
3x10 w/ 95lbs.
Power Snatch from the hip
3x10 w/ 95lbs
NOTES: The SSB was in a position similar to a manta ray squat - very high bar. Not super thrilled with the lift though, I was going to shoot for a triple at 315 but I just wasn’t grooving today.
2 Likes
3-5-18
RE Upper
A1) DB incline bench - warm-up, then 10, 20, 13, 10 with 50s
A2) pinwheel curls, alternating - 3x10 w 30s
B1) Cable row, neutral grip - 3x10 ramping weight
B2) seated bent-over rear delt flys - 3x10 w/ 15s
C) btn press, 2x10 w/ 60lbs, then bradford press 1x10
^btn felt nbad on the shoulder, but bradfords felt just fine. I prefer them anyway.
D1) side bends on back extension
D2) dips
Jui Jitsu we’re continuing to work on flow drills (I don’t really know the names of the moves yet). I Went 2, 6 minute rounds with a round of rest in between.
Feeling sore all over, in muscles and in joints. Today’s rest day is going to be nice.
2 Likes
Saturday?
ME Upper
A1) Close-grip Bench - 45x5, 95x5, 135x5, 185x5, 225x5, 245x3
A2) BB rows
B1) Highish incline - 4x10 w/ 60s
B2) DB rows - 4x10 w/ 100lbs
B3) bent over reverse flys - 10x 15s, 17.5s, 20s
C) Cross body curls - 10x30s, 10x35x, 6x40s
D) Ground-based ab circuit
Notes
The last rep of cg was grindy, but I probably could have churned out a grotesque 4th rep. Puts my CG max around 275. I wish I had some better data on where my regular bench is versus close grip.
I skipped DE legs (for version 2, ws4sb version one only has one leg day… so last week I did version one).
1 Like
Musings
Still eyeing future comps. We have a bunch going on right now so the finances are a bit stretched at the moment. She’s going back to school for her master’s, & I’m thinking of following suit.
I am not sure what Masters/Doctorate I want to go back for though - I’m kind of in a rut. I don’t talk about what I do much, as I am a very private person typically. In college, my goal was to land a job at a firm which specialized in global trade. 2 months post-graduation, that is exactly what I got. I work with people from all over the world & help move products across the globe.
As time evolved though, my passions have evolved toward what I see as an issue of tremendous importance - conservation of resources, and the research & development of innovative solutions for sustainable human progress.
Also, I’ve grown weary of the office environment. I’d like to be traversing the planet collecting the data in a hands-on manner, & then presenting that data to the public with the ultimate goal of large-scale implementation & policy change.
The idea of Public Administration was floated to me. Again, I don’t care for the office but perhaps the skills & credentials acquired could place me in a position to be a catalyst for some real change.
1 Like
3-14-18
ME Lower
-
SSB Squat - 45x5, 135x5, 185x5, 225x3, 245x3, 275x3, 295x3
-
SSB AM - 135 x 3x10
-
single-leg kick-back machine - 3x10 ascending weight
-
Standing calf machine, DC style
-
Did 10 total hang snatches from the hip with 115
Then Jui Jitsu immediately after - no grappling just drilling. The instructor said we are going to begin working on more self-defense type stuff, such as open handed strikes when grappling, & armed attacker scenarios which I’m pretty damned excited about.
3-15-18
RE Upper (Hotel workout)
-
Smith machine slight incline spoto bench, constant tension - 1 plate/side rest-pause (lots of total reps, I didn’t even bother counting)
-
Rest pause chins (15 first set), superset with rest pause face pulls.
-
Seated 1 arm Arnold press - rest pause w/ 35lbs
-
Triset with hammer curls, rope pushdowns, and leg raises.
Notes
Trekking along. The hotel gym at the Grand Hyatt in San Antonio is honestly one of the BEST hotel gyms I’ve ever seen. No free weights, but dumbbells up to 50lbs, cable machines, and lots of really nice/new machines and a ton of space.
I’m steady over 180 right now - last work weigh in I was 183lbs at 13% bodyfat. I’m feeling pretty good physique-wise, albeit a wee bit soft around the mid section.
I want to compete in the Branch Warren Classic strongman comp on June 30th. Not sure of the events yet, but good timing & location.
the plan is to creep up to a solid 185, or maybe even push toward 190 until the end of may. If I’m 185, I’ll try to just hover there, if I’m closer to 190 I’ll drop 5lbs through june. Either way I’ll do a water cut for the extra 10lbs the week of competition and come in at 175lbs.
AM? Sorry I can’t think of the meaning of AM here.
That sounds really good! I plan my next competition in June as well. I am excited for your prep.
Haha, I meant good mornings. I don’t know how common it is around the world, but here “am” is short hand for “morning.”
Nice! Man, having a comp to prep for just feels so much better. Like you are actually training for something. Which is why I’m checking the site basically daily to see if the events have been posted. They are keeping me in suspense.
I’ve haven’t been online much this week so sorry if I missed it, but what are your events for June?
1 Like
Haha I know about am and pm as short terms for morning and evening but I didn’t get it here. Although we do not use this in Germany, here it is 6:00 h (6 am) and 18:00 (6pm).
Absolutely! I am eager to compete again!
I am in the same boat as you, I don’t know the events yet. I won’t know them until 6 weeks out from the competition (stupid federation rule) unless I can convince the guys who organize the show to tell me the events. They already posted on Instagram and Facebook that they won’t tell, so I guess I wasn’t the only one with that idea.
1 Like
That is such a better method lol. First responders, military, & medical professionals use it here.
6 weeks! Dude that would drive me nuts. But in a way it’s even cooler, because the guys/gals who win are probably just stronger & faster and not better.
Yeah I think that is the better method. But I also think the metric system is superior which I am sure not everyone on here will agree on, haha.
I dislike that rule a lot! Especially if you have to peak for a deadlift or something. Anyhow I met those guys last weekend ans now I know that there won’t be a deadlift event and that there will be a loading event.
3-17-18
Went on a 2 mile run on the bay with my pup.
3-19-18
ME Upper
- Incline Bench: 45x5, 95x5, 135x5, 155x3, 185x3, 195x3 (had a little spot on the last rep)
- DB flat bench: 90s x 6,8,6,3
- Ring chins: 15, 12?, 6?
- superset TRX face-pulls
- BB curl - 60 x 3x10
- kneeling ab wheel: 3x10
- Some db flys
Jui jitsu
We went over some flow drills, going from turtle position all the way to guillotine. I got a great round in too. I’m finally starting to plan my movements & think about what I’m doing. If something isn’t working, I can troubleshoot. I MAY be testing for my first stripe next week, but I don’t know.
Notes
It’s coming around time to use an indicator exercise. I’ve read a lot of folks recommend rotating through 3 or 4 lifts, but it seems like Defranco just advocates having a few indicator exercises versus cycling lifts.
I’m waiting until the branch warren events get posted, as I’d prefer to use those as my indicators, since the progress on those is specific to improving my comp performance.
I actually like both customary & metric for different things. We use a ton of metric over here, but like learning a different language, I have to convert to customary in my head.
friend: “how long is a 15k run?”
me: “well a 5k is about 3.5 miles, so it’s like a half marathon”
lol.
Man I’d rather do a loading event 1000x better than any deadlift event. I’ve grown to really dislike deadlifting.
Same here, although probably for a different reason. Deadlifting is bothering your back, right? I am just plain shit at it 
Well, either it bothers my back because I suck at them, or I suck at them because they bother my back, lol.
3-21-18
ME Lower
SSB Squat
45x5
135x5
185x5
225x3
275x1
295x1
315x1
335x1 (PR)
225x20
Notes
I had minimal time today, so I went in & hit what I could. I wanted to see about where my 1rm SSB was & have been missing me some high-rep squatting. 335 is a pr for me on the SSB; I wonder if my front squat is 315 yet? Not going to test it for a while.
the 20 with 225 after the heavy single was a pretty miserable set, even though it was a little less than 70% of the top set. Quads are feeling it today.
2 Likes
3-22-18
AM
RE upper
(circuit A, outside)
Parallel bar dips - 30, 20, 15
Pull-ups- 10, 8, 6
inverted row, rear delt focus - 10,10,10
(Circuit B, in office)
db curls w/ 25s
banded tricep pullowns
db laterals w/ 25s
PM
BJJ - keep drilling turtle, to side control, to guillotine. Then went two, non consecutive 6 minute rounds - one with another white belt, & one with the instructor. I managed to snag the other white belt in a guillotine, but he submitted me a few times after that. The instructor kept getting on my back & I just couldn’t do too much.
