16 Jan 19
Finally got back on the mats for BJJ again
Warm up: 10 minutes light rolling
Skills: about 25 minutes working on bow and arrow chokes from sitting, kneeling, turtle etc
Then 6x6minute rounds of sparring.
Felt really good to get back to jits tonight, school, work and life have been nuts lately so it was a nice change of pace.
17 Jan 19
Oly squat
185x6
205x6
225x6
245x6
Split squat
4x6/side @ 135
Reverse hyper
2x6 @ 50
GHR
2x6
Farmers walk
3x20m @ 150
TRX fallout
2x8
Row
2x250m with 60 seconds rest
Aerobic capacity-nasal breathing only
Elliptical x10mins
18 Jan 19
Bench Press
135x6
185x6
205x6
225x3
205x5
Strict press
115x6
155x4
135x2x5
Cable Row
4x6
Pulldown
4x6
Prowler
4x20m, sled+90
21 Jan 19
Front squat
135x6
185x6
205x6
225x3
245x2
225x2
205x4
Farmers walk
3x20m, 280lbs
KB swing
3x10, 32kg
22 Jan 19
Incline Bench
3x6 @185
2x6 @155
Hammer strength decline press
3x8
+Chest supported Row 3x8
Hammer strength pull down
4x8
Elliptical x 5 minutes (PT class was using the prowler so I didn’t have access to it this morning)
24 Jan 19
Oly squat
135x6
185x6
225x6
275x4
245x4
225x6
GHR
3x8
Prowler
5x20m @ sled+110
TRX fallouts and pallof Press x a few
Elliptical x5mins
Bike x10mins
25 Jan 19
Bench Press
135x6
185x6
205x3
225x4
205x4
Drop set 205x4, 185x4
Seated DB shoulder press
3x6 @ 70/hand
Cable Row
3x10
Pulldown
3x8
Prowler
3x20m
28 Jan 19
0700hrs
Front squat
Worked up to 225x1
Then 4 rounds of:
Front squat x1 @ 225
KB swing x10 @ 32kg
Trap bar farmers walk
(Round 1+2 20m @260, rounds 3+4 10m @ 310)
Then 2x
Front squat x3 @ 185
Prowler x20m @ sled+110
Row 2x250m, 30 seconds rest
1400hrs
Heavy bag x 15 minutes, punches, elbows, knees, kicks.
29 Jan 19
Tried to go to the school gym this morning but we had a bad snow storm so they were closed. Did this quickie at work before my shift:
Bench
225x5 (rep PR)
225x3
Press
3x5 @ 135
DB rows and rear delt flies x a bunch
31 Jan 19
Giant set:
Oly Squat 4x2 @ 295
KB swing 4x10 @ 32kg
Farmers walk 2x20m @ 260, 2x10m @ 350
Prowler 4x20m @ sled +110
1 Feb 19
Push press
4x1 @ 205
+Pendlay Row 4x3 @ 205
Floor press
4x1 @ 245
+SGHP 4x3 @ 135
4 Feb 19
Giant set:
Front squat 5x2 @ 225
Bench from pins 5x2 @ 255
Farmers walk 5x10m @ 260
Then some facepulls and rear delt flies with the TRX.
5 Feb 19
Giant set:
Oly squat 5x2 @ 275
Strict press 5x2 @ 175/165/135x3
Farmers walk 5x10m @ 240
6 Feb 19
Accessory Day
HS lat pulldown 4x8
Cable Row 4x8
GHR 4x8
Reverse Hyper 4x10
Prowler 3x20m
7 Feb 19
Giant set:
Bench Press 5x2 @ 235
SGHP 5x2 @ 185
Prowler 5x20m @ sled+220
8 Feb 19
Giant set:
Zercher squat 3x2 @ 225
Push Press 3x2 @ 185
Farmers walk 2x10m @ 260, 2x10m @ 310
14 Feb 19
Missed the first half of training this week due to working all weekend on about 4 hrs sleep/night and the weather being garbage and my school’s campus closing for 2 days lol. Did get a fairly good workout over the weekend pounding metal spikes into the frozen ground. Today I started CT’s built for battle with his recommended progression: 3 weeks basic strength, 3 weeks power look and 3 weeks power/explosiveness.
Today’s training:
Establish 3RM:
Deadlift 315 x3
Strict press 160 x3
Front squat 245 x3
Bench from pins, bar 1 inch from chest 235x3
Pendlay Row 205 x3
Note: doing bench from pins as the racks at my gym only have 1 pair of j cups and I don’t wanna hog 2 racks worth of hardware lol
19 Feb 19
5/4/3/2/1:
Deadlift 260/275/285/295/315
Press 135/145/155/160/165
Front squat 185/205/220/230/245
Bench from pins 185/205/225/235/245
Pendlay Row 155/165/175/190/205
21 Feb 19
5/4/3/2/1
Deadlift 220/240/260/280/300
Press 120/135/150/160/170
Front squat 170/185/205/225/235
Bench from pins 170/185/205/225/235
Pendlay Row 155/175/185/205/220
22 Feb 18
Low back started feeling a little fucky after the 1st set of deads so I dropped them from the workout completely. Was a bit short for time so just did the sets of 5/4 then hit:
Strict press 175x1
Front squat 265x1
Bench from pins 250x1
Pendlay Row 240x3