2/8/13
Deadlift 3x5 (205, 240, 270), 1(315)
BB rows 3x8(135)
Speed squats 10x3(135)
underhand lat pulldown 3x12(135)
neutral grip lat pulldown 3x12(115)
one leg GHR 2x10(125)
seated good mornings 2x10(105)
weighted planks 2x:30(+25)
seated calf raise 2x20(50)
Weighed 163
2/9/13
Strict OHP 3x5(80, 95, 105), 3x10(70)
Dips 12, 9, 8 (bw)
DB MP 3x8(35s)
HS preachers 3x12(52.5)
Speed bench 5x3(85)
RDF 3x20(10s)
Latl machine 3x10(60)
2/10/13
Judo practice (2 hours)
2/11/13
Squat 3(180), 3(205), 9(230), 5x10(145)
Speed pulls 8x3(165)
2/11/13
Judo practice (2 hours)
2/12/13
MMA practice (1 hour) grappling
2/13/13
Bench 3(115), 1(135), 3(150), 5x8(105)
Dips 10, 10, 8 (bw)
HS preachers 3x12(55)
DB MP 3x10(35s)
Hammer curls 3x10(25s)
Seated latls 3x15(15s)
Jiu jitsu practice (2 hours)
2/14/13
Judo practice (2 hours)
2/15/13
Deadlift 3x3(225, 255, 295)
BB rows 3x8(135)
Rack pulls (bar just below knee, no belt) 3(275), 2x5(250)
Speed squats 10x3(135)
UHLPD 12(130), 2x12(145)
NGLPD 12(130), 2x12(145)
HS low row 3x10(90)
2/16/13
Strict OHP 2x3(85, 100), 4(110), 3x11(70)
Dips 12, 11, 10 (bw)
HS preachers 3x12(55)
DB MP 3x8(40s)
Hammer curls 3x15(20s)
RDF 3x15(15s)
Tri pd 3x25(60)
Latl machine 2x20(50)
The light pushdowns and hammer curls really seemed to help my elbows feel better. I think I will keep these in there.
Jiu jitsu (1 hour)
2/18/13
Its ones week, so I decided to hit a training max for squat.
Squat 5(190), 1(225), 1(265), Miss 275, 3(225). 265 was a 25 lb. PR, but I hadn’t maxed out since October 2012. I will post the video later.
“Paws” squats (1 second at the bottom) 3x5(185)
Squat 3x10(145)
Speed pulls (~2" deficit) 10x3(175)
Narrow leg press 2x15(360)
Video:
Judo practice (2 hours)
2/20/13
Bench 5(125), 3(140), 1(160), 2x5(135), 8(115)
Dips 2x10, 7 (bw)
HS preachers 3x12(55)
DB MP 3x8 (40s)
Hammer curls/tricep pushdown 3x[10(25s)/15(80)]
Jiu jitsu practice (2 hours)
2/21/13
Judo practice (2 hours)- lots of rangori today
2/22/13
Maxed out again on deadlift today. Went pretty well…
Deadlift (warmup: 5(135), 3(225), 1(275)), 345, 355, 360(failed), 3(275). 355 was a 20 pound PR from 335, which I hit 3 weeks ago.
BB rows 3x8(135)
Speed squats 10x3(135)
UHLPD 3x12(145)
NGLPD 3x12(130)
HS low row 3x12(100)
Leg press 3x15(360)
2/23/13
Strict OHP 5(95), 3(105), 4(115), 3x10(75)
Dips 12, 12, 11 (bw)
DB MP 3x8(40s)
HS preachers 3x12(55)
Latls 3x10(20s)
Hammer curls 3x10(25s)
Tricep pushdowns 3x20(80)
2/24/13
Judo practice (2 hours)
Think I might have torn a tendon in my elbow. During nawaza rondori someone got me in an arm bar and fell straight back with it, so my arm was hyperextended supporting all of his weight. I felt this popping feeling and the elbow and forearm hurt for the rest of the day, even when I was still. The next morning I got a bruise at the base of the tendon.
2/25/13
Deload week
Squat 3x5(135, 155, 175)
Oly squat 4x10(145)
Speed pulls (2" deficit) 10x3(175)
2/27/13
Deload week
Bench 3x8(95)
Dips 3x10 (bw)
HS preachers 3x12(50)
DB MP 3x8(35s)
Hammer curls 3x10(20s)
HS incline 3x8(90)
Tri pd 3x20(80)
Jiu jitsu practice (2 hours)
at about 11 o’clock I started feeling nauseous. Ended up spending the entire night barfing and shitting, even had a fever. Turns out a bunch of people on my campus came down with norovirus this week. Felt horrible all of Thursday and wasn’t able to eat or do anything except lie in bed and walk between there and the bathroom. Similar thing Friday.
3/2/13
Deload week
Finally felt better- no fever, no vomiting, just diarrhea. Tried some light stuff in the gym but felt crappy because I’d lost about 10 pounds. Able to eat some solid food after working out, though.
Deadlift 3x5(135, 165, 195)
BB rows 2x8(135)
Speed squats 4x3(135)
UHLPD 2x10(130)
NGLPD 2x10(115)
3/3/13
Stomach is actually okay today. I’m able to eat real food but I get full pretty quickly. Today is the last day of my deload week so it looks like I’m getting better just in time to start my 5th cycle of 5/3/1 tomorrow.
OHP 3x8(75)
Dips 3x10 (bw)
HS preachers 3x12(50)
DB MP 3x8(35s)
Hammer curls 3x10(20s)
rear delt laterals 3x20(10s)
tri pd 2x20(80)
3/4/13
Squat 5(175), 5(200), 5(225)- this felt really shitty. I just didn’t have enough energy because I haven’t really eaten since last Wednesday, so I just stopped after the minimum of 5 reps with the working weight.
Hi bar squat 3x10(150)
Speed pulls (~2" deficit) 10x3(175)
Narrow stance leg press 3x10(360)
Weighed 160, about six pounds down from before I got sick.
Judo practice (2 hours)- this was a bad idea. I felt like I was going to pass out a few minutes into nawaza ronduri. I just don’t have enough energy back yet to handle a squat session and 2 hours of judo in the same day.