I been keeping a journal on FI but, that place seems to have caught internet AIDS, so I’m stalking Tone and came here. Been lifting almost 10 years, and have done 3 powerlifting meets. last one was oct 10. I lift using 5/3/1 triumvirate, most of my training is focused on on fighting though. I train usually over 16 hours a week in boxing, mauy thai, and MMA.
Stats:
27
5'11
210
best lifts
505 squat
365 bench
625 deadlift
230 seated OHP
I am just coming off knee repair less than 5 weeks ago, so lifts are way down, and I can’t train MMA for many months. I’m still doing as much as I can, because training keeps me sane.
deadlifts 3x5 sumo
355x5
375x5
405x6
good mornings
185x8, 3 sets
pull downs
240x6
260x5
280x5
rows
255x5
270x5
270x5
rehab
2.6 mile walk
bench 3x5
260x5
270x5
290x6
close grip
245x6
245x6
245x6
incline
225x6
225x6
225x6
rehab
OHP seated, some how when I go to the gym at midnight all 6 people in the gym are on the rack I want to use and all think they are Ronnie Coleman. You know just without the muscles or personality…
3x5
160x5
170x5
180x6
dips
BWx15
25x12
45x10
90x5
115x5
135x5 PR
side raises
35sx10, 5 sets
rehab
jogged maybe .8 to a mile home, fuck I am out of shape.
deadlift 3x3
375x3
405x3
425x4
good mornings
185x8
185x8
185x5
cable rows
250x6
260x6
270x6
pulldowns
240x6
260x6
280x6
bench 3x3 @NYSC. Took some hyperfx
275x3
285x3, wanted to 290 but no 2.5 plates
305x6
close grip
255x4
255x4
255x4
incline
235x4
235x4
235x4
OHP 3x3
180x3
170x3, missed loaded
190x5
dips
bwx15
45x10
45x10
90x10
90x10
side raises
40sx8, 5 sets
deadlift 5/3/1
355x5
405x3
445x5
good mornings
190x8
190x8
190x8
cable rows
260x5
270x5
280x5
pulldowns
250x6
260x6
270x6
bench 5/3/1
260x5
290x3
320x4
close grip
255x5
255x5
255x5
incline
235x5
235x5
235x5
OHP 5/3/1
160x5
180x3
200x3
dips
BWx15
BWx15
45x10
90x6
135x6
side raises
40sx8, 5 sets
deadlift 3x5
375x5
400x5
425x6
good mornings
190x8, 3 sets
cable rows
260x6
270x6
280x6
pulldowns
240x8
250x8
260x8
2.6 mile walk
bench 3x5
265x5
275x5
295x7
close grip
255x6
255x6
255x6
incline
235x6
235x6
235x6
2.6 mile walk
hell yeah I can squat again!
45x5
95x5
135x5
185x5
225x5
275x5
315x5
365x5
stiff legged deads
225x5, 3 sets
leg curls
3 sets of 10
And speaking of presses…Not a great workout today, but I had my head in the bowl yesterday so it was good enough.
OHP 3x5
175x5
165x5 (I screwed up loading the plates again)
185x5
dips
BWx15
45x10
90x5
135x5
135x5
side raises
40sx9, 5 sets
2.6 mile walk
deadlift 3x3
405x3
425x3
455x4, 1st one felt terrible
good mornings
190x8
190x8
190x8
cable rows
270x8
270x8
270x8
pulldowns
250x8
250x8
250x8
bench 3x3
285x3
295x3
315x5
close grip
255x8
255x8
255x8
incline
235x8
235x8
235x8
almost failed on the last set
2.6 mile walk
squat 3x3
350x3
375x3
395x4
stiff legged deads
225x6, 3 sets
single leg curl
20x10
25x10
30x10
bench 5/3/1
275x5
295x3
335x3
close grip
260x5
260x5
260x5
incline
240x5
240x5
240x5
deadlift 5/3/1
385x5
435x3
495x5
good mornings
190x3
190x3
190x3
cable rows
270x8
270x8
270x8
270x8
pull downs
250x8
250x8
250x8
250x8
OHP 3x3
175x3
185x3
195x5
dips
BWx15
45x10
135x5
135x5
135x5
side raises
40sx10, 5 sets
2.6 mile walk