Starting Training Log

Training Training Logs
41

06/06/11

Warmup

Power Cleans
135 (2x5)

Deadlifts
225 (1x5)
285 (1x5)
235 (1x3)
365 (1x7)

BB Rollouts
165 (3x8)

RDL
185 (3x10)

GHR
bw (1x10)
25 (1x6)
45 (1x5)

42

06/07/11

MMA Practice

Warmup

Drilled guillotine counters

Drilled guard passes / Achilles locks

Went live (about 25 minutes)

43

06/09/11

I’m starting a cycle of full body workouts today. I haven’t really done any full body workouts in about a year, and I thought it might be good to do one for a month or so, before switching back to 5-3-1.

Warmup

OHP
45 (2x5)
95 (1x3)
115 (1x3)
135 (1x1)
150 (8x3)

Front Squats
45 (2x5)
135 (1x5)
185 (1x3)
225 (4x3)

  • I’d like to do (4x6) for these. I thought 225 would be good for that, but it was too heavy. I’ll probably reduce weight next week.

Power Cleans
135 (1x5)

Deadlift
225 (1x5)
275 (1x3)
315 (1x6)

Facepulls
60 (3x11)

Windmills
50 (2x4)

44

06/12/11

Warmup

Squats
45 (2x5)
135 (1x5)
185 (1x2)
225 (1x2)
280 (8x3)

BB Rows
135 (1x5)
185 (1x3)
205 (4x6)

Dips
bw (2x5)
55 (4x6)

Hanging Leg Raises (3x9)

45

06/13/11

MMA practice

Warmup

Handfighting drills

Drilled submissions from top

Went live (about 12 minutes)

46

06/15/11

Pullups
bw (2x5)
25 (1x3)
55 (8x3)

Warmup

Squats
45 (2x5)
135 (1x5)
185 (1x3)
225 (1x3)
265 (4x6)

DB Incline
60 (1x5)
80 (3x6)

Pallof Press
57.5 (2x9)(1x8)

47

06/18/11

OHP
45 (2x5)
95 (1x3)
135 (1x3)
155 (8x3)

Warmup

Power Cleans
135 (1x5)

Deadlift
225 (1x5)
275 (1x3)
315 (1x2)
345 (1x6)

Front Squats
135 (1x5)
195 (4x3)

Facepulls
60 (1x12) (2x11)

Windmills
45 (1x3)
55 (1x3)
65 (1x1)

48

Nice log. Keep up the good work!

49

Thanks ^

06/20/11

MMA practice

Warmup

Drilled (mostly submissions from guard)

Went live (about 10 minutes)

50

06/21/11

Warmup

Squats
45 (2x5)
135 (1x5)
185 (1x3)
225 (1x3)
290 (8x3)

BB Row
135 (1x5)
185 (1x3)
215 (4x6)

Dips
bw (1x10)
35 (1x5)
65 (4x6)

Ab Coaster
20 (1x25)

51

I haven’t updated this log in a few weeks. I went about a week without lifting or anything, due to school obligations. I’m doing better again now with getting to the gym. I switched off from the full body workouts, because I really don’t have the drive or energy to do those types of workouts after spending 10 hours at school. I’ll fill in my missed workout sessions now, although I know that I’m missing 1 or 2 martial arts practices.

06/29/11

OHP
45 (2x5)
95 (1x5)
115 (1x3)
135 (1x5)
155 (1x4)
170 (1x2)
175 (1x0) - failure
135 (1x5)

Push Press
165 (2x3)
185 (1x1)

Weighted Planks (planks with plates on my lower back)
35 (1x30 seconds)
60 (2x30 seconds)

CG Bench (this is the first time I’ve done any type of benching in over a year)
45 (1x5)
135 (1x5)
185 (1x5)
225 (1x2),(1x3)

Wide Neutral Grip Pullups
bw (3x8)

52

07/01/11

Pullups
bw x 8,7,6

Squats
45 (2x5)
135 (1x5)
185 (1x3)
225 (1x3)
275 (1x2)
315 (1x1)
335 (1x1)
355 (1x1)
375 (1x0) - failure - this would’ve been a new 1RM
315 (1x2)

Front Squat Walkouts (just holding the weight)
315 (2x10 seconds)

Front Squats
185 (1x3) (1x5)

Squats
135 (1x15)

Hanging Leg Raises (3x10)

53

07/05/11

Pullups
bw (3x5)
25 (1x5)
45 (1x5)
60 (1x4)
80 (2x3)

Chinups
45 (1x6) (1x5)

Pullups
bw (1x8)

Pallof Press
57.5 (3x9)

DB Rows
55 (1x5)
75 (2x10)
90 (1x6)

Facepulls
57.5 (4x11)

54

07/06/11

Power Cleans
135 (2x5)
155 (1x3)
185 (1x3)

Deadlift
225 (1x3)
275 (1x3)
315 (1x3)
365 (1x3)
385 (1x5)

  • My grip is definitely the weak part of my deadlift. If I used straps, I think I could’ve managed around 8 reps at 385.

Reverse Ab Wheel (feet strapped in)
(3x10)

GHR
bw (1x8) (2x10)
25 (1x10

55

07/09/11

OHP
45 (3x6)
95 (1x5)
115 (1x3)
135 (1x3)
155 (1x2)
165 (3x2)
150 (2x4)

Windmills
45 (1x4)
55 (1x3)
65 (1x3)
70 (1x4)

1 Arm DB Push Press
45 (1x8)
55 (1x6)
60 (1x5)

Dips
bw (3x12)