04/29/11
MMA practice
- we basically practiced boxing/Muay Thai for an hour
04/30/11
Squat
45 (2x5)
135 (1x5)
185 (1x5)
225 (1x3)
250 (1x5)
285 (1x3)
315 (1x4)
Hanging Leg Raises x 7,6,5,4,3,2,1
Zercher Squats (I think these were Zercher squats. I put the pins on the power rack around mid-thigh level, set the bar on the pins, and lifted it up to full standing position with the crooks of my elbows.)
135 (1x5)
185 (1x2)
225 (1x2)
275 (2x1)
295 (1x1)
315 (1x1)
335 (1x1)
KB Stepups
44 (2x4)
05/01/11
Pullups
bw (2x5)
25 (1x5)
55 (1x3)
85 (1x4)
Neutral Grip Chinups
bw (1x9)
Chinups
bw (1x7)
Pallof Press
57.5 (2x8)(1x7)
DB Rows
50 (1x5)
75 (3x7)
110 (1x6)
Facepulls
57.5 (4x10)(2x9)
DB Curls
40 (2x10)
MMA practice today
Warmup
Drilled some jiu jitsu and wrestling
Went live (about 10 minutes)
05/03/11
Warmup
Powerclean
135 (2x5)
Deadlift
225 (1x3)
275 (1x5)
315 (1x3)
345 (1x9)
Ab Wheel (3x12)
RDL
185 (3x9)
GHR
bw (1x10)
25 (1x8)
35 (1x6)
05/03/11
I’m on my deload week right now
Warmup
Squat
45 (2x5)
135 (1x5)
185 (3x5)
OHP
45 (2x5)
95 (3x5)
Conditioning:
Tabata (KB swings - 44lbs)
05/09/11
MMA practice
Warmup
Drilled wrestling setups (armdrags and Russians)
Live (about 20 minutes)
05/10/11
Warmup
OHP
45 (2x5)
95 (1x3)
130 (1x3)
145 (1x3)
165 (1x3)
175 - Didn’t get any reps. I wanted to hit (2x1). 175 is my PR, and I have successfully hit it on 2 or 3 separate occasions in the past.
Windmills
55 x 4,3,5
Incline DB
55 (1x5)
75 (3x8)
Dips
bw (1x10)
25 (1x6)
60 (3x6)
05/12/11
Warmup
Squats
45 (2x5)
135 (1x5)
185 (1x3)
240 (1x3)
275 (1x3)
310 (1x6)
Hanging Leg Raises (4x8)
Front Squats
155 (3x8)
KB Stepups
35 (2x5)
05/14/11
I was in a real rush today, so I didn’t do all that much at the gym.
Pullups
bw (3x5)
15 (1x3)
45 (1x3)
70 (1x5)
Chinups
bw (1x8)
Neutral Grip Chinups
bw (1x6)
05/17/11
Warmup
Power Cleans
135 (2x5)
Deadlifts
185 (1x3)
225 (1x3)
265 (1x3)
305 (1x3)
340 (1x10)
Ab Wheel (3x12)
RDL
185 (3x9)
GHR
bw (1x10)
25 (3x6)
05/18/11
MMA practice
Warmup
Drilled guard passes and submissions from top
Went live (about a half hour; real hard)
05/19/11
Warmup
OHP
45 (3x5)
95 (1x5)
120 (1x5)
135 (1x5)
155 (1x5)
Windmills
45 (3x5)
Incline DB Press
45 (1x5)
75 (3x9)
Dips
bw (4x12)
05/20/11
Warmup
Squats
45 (2x5)
135 (1x5)
185 (1x3)
225 (1x5)
255 (1x5)
290 (1x5)
Hanging leg raises (3x8)
Front squats
155 (3x9)
05/23/11
Warmup
Pullups
bw (3x5)
30 (1x5)
60 (1x7)
Neutral Grip Chinups
bw (1x8)
Chinups
bw (1x8)
Pallof Press
57.5 (3x8)
DB Rows
50 (1x5)
75 (3x8)
95 (1x12)
Facepulls
60 (6x10)
DB Curls
40 (1x12)
05/24/11
MMA practice
Warmup
Drilled takedowns
Drilled sweeps from guard
Striking rounds w/ pads
05/25/11
Warmup
Power cleans
135 (2x5)
Deadlifts
185 (1x5)
225 (1x3)
245 (1x5)
285 (1x5)
325 (1x5) - didn’t go for any extra reps
BB Rollout
115 (3x8)
GHR
bw (3x15)
05/31/11
I missed a couple of days lifting due to MDW
OHP
45 (3x5)
95 (1x5)
135 (1x5)
155 (1x3)
175 (1x1)
180 (2x1) - new PR
DB Incline
45 (1x5)
75 (3x10)
Dips
bw (1x10)
45 (1x5)
80 (1x3)
105 (1x2) - new PR
Ab Coaster
20 (3x12)
06/01/11
Warmup
Squats
45 (2x5)
135 (1x5)
185 (1x3)
225 (1x3)
255 (1x5)
290 (1x3)
325 (1x3)
Hanging Leg Raises (3x10)
KB Stepups (I used a slightly lower box than usual today)
44 (2x8)
06/03/11
Pullups
bw (2x5)
30 (1x5)
60 (1x3)
85 (1x4)
Neutral Grip Chinups
bw (1x10)
Chinups
bw (1x8)
Pallof Press
57.5 (1x9) (2x8)
DB Rows
45 (1x5)
75 (3x9)
110 (1x6)
Facepulls
60 (2x11) (4x10)
EZ Bar Curls
90 (1x9)