squat 5/3/1
335x5
375x3
415x3
stiff legged deads
225x7
225x7
225x7
single leg curl
25x10
30x10
35x10
bench 3x5
270x5
280x5
300x7 PR
close grip
260x5
260x5
260x5
260x5
incline
240x5
240x5
240x5
240x5
tried running, holy shit I am out of running shape.
deadlift 3x5
405x5
435x5
465x6
good mornings
195x5
195x5
195x5
rows
280x5
280x5
280x5
pulldowns
260x5
260x5
260x5
3 mile run/jog/ fat kid jog/ walk/ fuck I’m so out of shape I’m going to die
rows
OHP 5/3/1
165x5
185x5
205x3
dips
BWx10
135x5
135x5
135x5
135x5
side raises
45x8, 5 sets
2.6 mile walk
squats 3x5
345x5
365x5
385x6
stiff legged deads
225x8
225x8
225x8
single leg curl
30x10
30x10
35x10
bench 3x3
280x3
300x3
320x4
close grip
260x6
260x6
260x6
deadlift 3x3
435x3
465x3
495x3
no pop today
good morings
195x6
195x6
195x6
cable rows
280x6
280x6
280x6
pulldowns
260x6
260x6
260x6
OHP 3x5
170x5
180x5
190x6
dips
BWx15
45x10
90x8
90x8
90x8
side raises
45sx9, 5 sets
1 mile jog, 10 minute mile pace
2.6 mile walk
squat 3x3
365x3
385x3
410x4
before each set I had to steal Judas’s line and tell myself to be satanic…
stiff legged deads
245x5
245x5
245x5
1 leg curl
30x10
35x10
35x10
bench 5/3/1
265x5
305x3
340x2
close grip
260x7
260x7
260x7
incline
240x5
240x5
240x5
deadlift 5/3/1
410x5
465x3
525x1
I guess it’s time to stop blowing off all those deload weeks…
good mornings
205x5
205x5
rows
250x10
250x10
pulldowns
240x10
240x10
OHP 3x3
180x3
190x3
200x4
dips
BWx15, 5 sets
sides raises
40sx10, 5 sets
squat 5/3/1
345x5
385x3
435x2
stiff legged deads
245x5
245x5
245x5
1 mile run, 9:45 min pack, how bad is that.
On the bright side yesterday I went back to MMA. Of course 1st day back is a full house, former and future Bellator welterweight world champ Lyman Good, the West Point army combative’s instructors, a pan am grappling champ, and 2 other random pro fighters. But hey its not every day one get to say they sparred with a world champ in prep for him fight and didn’t die.
bench 3x5
275x5
285x5
305x5
things starting to get heavy
close grip
265xx4
265x4
265x4
shoulders have been bothering me, I’m going to replace incline with more rows, I have not been doing enough of them
chest supported rows
2.5 plates 5 sets of 10
big workout today brah, deload oh yeah!!!
deadlift conv 3x5
325x5
365x5
385x5
good mornings
135x10
135x10
135x10
chest supported rows
3 plates x10, 4 sets
pull downs
200x10, 3 sets
2.6 mile walk
Strong lifting in here. Keep it up!
[quote]jtownlax wrote:
Strong lifting in here. Keep it up![/quote]
My first comment, I feel so loved lol.
Thanks for checking it out.
did an hour of muay thai, only one hour nothing crazy but was sweating like a sparred 6 rounds.
OHP 5/3/1
180x5
190x3
215x2
dips
5 sets of 15
side raises
50s x6, 5 sets
2.6 mile walk
deload squat 3x5
275x5
300x5
325x5
stiff legged deads
185x6
185x6
185x6
single leg curl
30x10, 3 sets
1 hour mma, 1 hour boxing, Sparred 2 rounds in each.
bench 3x3
285x3
305x3
320x4
close grip
254x4
265x4
265x4
265x4
chest supported rows
3 platex10, 5 sets
1 hour of muay thai