That's in Kilos right? No...oh..um...good job?

[SmashPassSubmit]

Joining the Game of Deathlifts has motivated me to finally start a training log. That, and looking in the mirror after my Christmas binge.

Beginning stats (12/27/12)
6'1",

186lbs.

Bodyfat: Unknown but I'm sorta skinny fat. Currently trying to add some muscle then cut back down to compete around 185 instead of 170.

Current maxes:
Bench: 205
Squat: approx 275-gym doesn't have safety bars on the rack and I'm scurred
Deadlift: 365
Push Press: 125

Clearly my upper body strength is lagging compared to my legs, but I enjoy squatting and deadlifting way more.

Goals:
My main focus is BJJ and I use strength training to supplement that. My log will show I spend way more time on the mat than lifting things but please, avid readers, any advice along the way will be much appreciated.

Strength goal: add at least 10% to each of the big 4 in 2013.

[calvus]

Welcome to the logs!

What belt are you & where do you train?

[SmashPassSubmit]

Originally Posted by calvus

Welcome to the logs!

What belt are you & where do you train?

I'm a blue belt closing in on purple at Alliance Buffalo. I've been training 4.5ish years...our school tends to stay at belts longer (if you compete) than average. Frustrating sometimes, but then I remember that my instructor was a blue belt for 4 years.

Tonight's Workout:

Squats (typically on Tuesdays). I'm squatting with a teammate who is in grad school for exercise science and we play with the set/rep schemes he's studying. Tonight we tried "Radicals" so...
Warm up-135x10 135x10
Then 185x10x9x8x7....x1

I was not a fan of said scheme. I prefer my 5x5 but ah well.

Followed by NoGi training:
20min full body warmup/stretching
20min technique (leg locks)
10 min positionals
20min live rolling

[calvus]

Funny how different schools do that. I just got my purple after 3 years. I feel like its early, but what can you do? I might do Pans this year....we'll see how training goes.

[LitteringAnd]

Originally Posted by SmashPassSubmit

Bench: 205
Squat: approx 275-gym doesn't have safety bars on the rack and I'm scurred
Deadlift: 365
Push Press: 125

Clearly my upper body strength is lagging compared to my legs, but I enjoy squatting and deadlifting way more.

I'd say your bench, squat, and dead seem pretty in line with one another. Push press seems a little low considering the other numbers so you might want to consider doing a form check video. I think it's probably a more technical lift than some might think.

[JauntyAngle]

Great log name. Good luck!

[SmashPassSubmit]

Didn't get a chance to post yesterdays workout, so here's two days worth...

Friday (12/28):
Bench:
135x10 warmup
155x8 warmup
185x5
190x3
195x1

Closed Grip Bench
115x10
135x8

Gi BJJ:
30 minutes warm up
20 minutes positional drills
40 minutes technique (2 20 minute blocks)
20 minutes live rolling

Saturday 12/29:

Felt like total balls. 4th day in a row, which is something I typically don't do but because of the holiday and gym being closed and whatnot.

Deadlift
135x10 warmup
225x8 warmup
295x5
315x3
failed 345x1
335x1
225x5-form work

BJJ Open Mat-roughly 45 minutes rolling about 75%
Then did a mini private for a couple new guys at the request of my instructor.

And I'll try to get a form video for my push press this week to see if I'm doing something wrong. I tore up my shoulder about 8 years ago playing football and it never quite healed right so I have some issues with shoulder strength and actually have a somewhat atrophied trap muscle.

[SmashPassSubmit]

12/31/12

OHP:
45x15 warmup
65x10 warmup
95x8 warmupish
120x5
125x3
135x(very ugly)1--new PR-added to team thread
95x5 form work

Then taught fundamental BJJ followed by 15 min 75% rolling, 30 minutes of tech. and 30 min hard rolling.

Still embarrassed by my OHP numbers but I'm working it. Didn't get a chance to grab a form video, I'll try next week.

[SmashPassSubmit]

I suck at updating. Three day's worth to follow...

1/1/13-gym was closed for the holiday. Did about 90 minutes of 3 min on, 1 minute rest rolls with a buddy in his basement gym.

1/2/13
light warm up
30 minutes live freestyle wrestling
15 min hard warm up
30 min gi bjj technique
10 min positionals
5 min hard rolls x 3

Didn't get a chance to lift-was running late.

1/3/13

Squats, yo!
135x10 warmup
185x8 warmup
225x5
235x5
245x5
255x5
260x4 (failed final rep)
135x10 ass to grass squats

10 minute warm up
10 minute stretching
20 minutes nogi technique
10 minutes positionals
20 minutes nogi hard rolls

The squats were the strongest I have felt, and heaviest I've gone, in a long time. Might be time to test a PR. Based on the above numbers, what do ya think I should go for folks?

[SmashPassSubmit]

Update: Those squats from 1/3 kicked my dick in and pushed me over the edge into succumbing to the flu that's been going around my area. Spent a few days laid up on the couch shivering/sweating/playing way too much Assassin's Creed.

Got back to training last night, 1/7

OHP
bar x10
65x10
95x8
115x5
attempted 125-couldn't get it up
115x3
120x1

Then did 15 min warmup
20 min fundamental technique
10 min positionals
15 min conditioning
30 min intermediate technique (turtle guard attacks)
10 min positionals
5 min rolls x2

Overall wasn't feeling great-sluggish and weak but I'm figuring my body hasn't fully recovered yet but I'm feeling ok this morning and will see how squats go tonight.