DEATH Triangle training log đź’€

Wednesday, April 3, 2024

Greyskull Week 9/Day 2

A. Overhead Press
Bar X 8
60 X 5
70 X 3

82.5 X 5
82.5 X 5
82.5 X 10

B. Deadlifts
135 X 5
155 X 5
165 X 3

175 X 12

C. Neutral/Medium Grip Lat Pulldowns
121 X 6
143 X 12
148 X 12
148 X 10
148 X 10

D. Single Arm Cross Body Triceps Pushdowns
11 X 15
16.5 X 12
16.5 X 12

Thursday, April 4, 2024

Conditioning - BJJ
No Gi
Drilled back takes from side control

Five 5-minute live rolls.
 
Friday, April 5, 2024

Greyskull Week 9/Day 3

Garage Session

A. Bench Press
Bar X 12
95 X 6
115 X 4

127.5 X 5
127.5 X 5
127.5 X 15

B. Squats
75 X 8
115 X 5
160 X 3
175 X 3

190 X 5
190 X 5
190 X 12

Crunch Session with LTR

C. Low Row
99 X 12
110 X 8
121 X 8

143 X 12
143 X 10
143 X 10

D. Free Motion Chest Fly
40 X 8
50 X 8
60 X 12
60 X 12

E. Seated Dips
60 X 10
80 X 12
90 X 12
90 X 12

F. Seated Hoist Leg Curl
80 X 8
100 X 8
120 X 12
120 X 12

G. EZ Bar Cable Curls
27.5 X 10
38.5 X 10
44 X 12
44 X 12 + drop sets

Happy Friday, savages. Let's smash this weekend.

Weekend Theme:

 
Yesterday:

Squat
135 x 5 x 2
185 x 5
225 x 5
275 x 3 x 2
315 x 3 x 5

BP
135 x 10
185 x 5
225 x 5
275 x 3 x 2
315 x 3 x 5

DB rows
125 x 12 x 3

Ez bar curls
140 x 12 x 3

Walk - 20 minutes, 3.0 mph, 6% incline

Drove 4 hours back from Reno then immediately hopped in the gym and did this. Not the best workout because I only had one 130 calorie protein shake but it got done. Kid had a disappointing performance. He went 0-2. He had a first round bye. Then first match was against a kid from washington who just took 3rd in state there. It was a competitive match, he lost 10-5 but it was really 8-5. He was down by 3 points and went for something wild with 20 seconds left and he ended up giving 2 points away. Then he faced a CA state qualifier who dominated him. He snapped him down, took his back, leg rode him and power halfed him into a pin in under a minute. If you know wrestling that's just about as dominated as you can get. I was a little upset not at that match but the first match. He overall wrestled pretty good, but he wasn't wrestling smart. For instance, in the first period he was working an escape with 20 seconds left. He tripoded up to his feet and was working on breaking the grip and he went out of bounds with like 3 seconds left. He needed that point. All the work was done. Just break the grip, the kid wasn't strong enough to mat return him. If he would have got that point at the end all he would need was a take down since he would have been down by 2 instead of 3. Since he was down by 3 he had to go for something crazy instead of setting up one last good shot to go to OT.

Ended up having a talk with him later that night about pushing himself to the limit and to get to the next level he's going to have to work as hard as he ever has in his life. I think he's been getting too comfortable. We've been talking about college and he has a benefit from me that will pay for any UC or state college in California. He has a 3.95 GPA. I also told him I would take out a parent plus loan to get him a good car and monthly allowance. I'm thinking that has got him a bit complacent. He's also most likely going to take a gap year. I told him he only needs to get a part time job and he can save that money and I'd support him for everything he needed. He told me a couple months ago he got kicked out of practice(just for 5 minutes) for not giving it his all. And that does happen at wrestling practice to a lot of kids. It was the post season and he was dieting. He said he just didn't have the energy. But I didn't like that. I never raised him like that and I was honestly shocked that happened. I had to explain to him that maybe his future, that is a blessing, may be unconsciously affecting him and making him lackadaisical a bit. He said it was possible but he didn't know for sure. I told him he needs to get some fire back in him. And I explained how this is more than wrestling. In life you are going to have to figure out ways to stay motivated and to keep getting better. It's not about winning or losing but pushing yourself to be the absolute best you can be. Winning is just a nice marker to show you have been working hard.
 
Stargazer Rex said:
Yesterday:

Squat
135 x 5 x 2
185 x 5
225 x 5
275 x 3 x 2
315 x 3 x 5

BP
135 x 10
185 x 5
225 x 5
275 x 3 x 2
315 x 3 x 5

DB rows
125 x 12 x 3

Ez bar curls
140 x 12 x 3

Walk - 20 minutes, 3.0 mph, 6% incline

Drove 4 hours back from Reno then immediately hopped in the gym and did this. Not the best workout because I only had one 130 calorie protein shake but it got done. Kid had a disappointing performance. He went 0-2. He had a first round bye. Then first match was against a kid from washington who just took 3rd in state there. It was a competitive match, he lost 10-5 but it was really 8-5. He was down by 3 points and went for something wild with 20 seconds left and he ended up giving 2 points away. Then he faced a CA state qualifier who dominated him. He snapped him down, took his back, leg rode him and power halfed him into a pin in under a minute. If you know wrestling that's just about as dominated as you can get. I was a little upset not at that match but the first match. He overall wrestled pretty good, but he wasn't wrestling smart. For instance, in the first period he was working an escape with 20 seconds left. He tripoded up to his feet and was working on breaking the grip and he went out of bounds with like 3 seconds left. He needed that point. All the work was done. Just break the grip, the kid wasn't strong enough to mat return him. If he would have got that point at the end all he would need was a take down since he would have been down by 2 instead of 3. Since he was down by 3 he had to go for something crazy instead of setting up one last good shot to go to OT.

Ended up having a talk with him later that night about pushing himself to the limit and to get to the next level he's going to have to work as hard as he ever has in his life. I think he's been getting too comfortable. We've been talking about college and he has a benefit from me that will pay for any UC or state college in California. He has a 3.95 GPA. I also told him I would take out a parent plus loan to get him a good car and monthly allowance. I'm thinking that has got him a bit complacent. He's also most likely going to take a gap year. I told him he only needs to get a part time job and he can save that money and I'd support him for everything he needed. He told me a couple months ago he got kicked out of practice(just for 5 minutes) for not giving it his all. And that does happen at wrestling practice to a lot of kids. It was the post season and he was dieting. He said he just didn't have the energy. But I didn't like that. I never raised him like that and I was honestly shocked that happened. I had to explain to him that maybe his future, that is a blessing, may be unconsciously affecting him and making him lackadaisical a bit. He said it was possible but he didn't know for sure. I told him he needs to get some fire back in him. And I explained how this is more than wrestling. In life you are going to have to figure out ways to stay motivated and to keep getting better. It's not about winning or losing but pushing yourself to be the absolute best you can be. Winning is just a nice marker to show you have been working hard.
Click to expand...

Good stuff, Rex. As a Dad, that balance can be so hard between pushing them to get the most out of what they have without going too far and expecting too much.
 
Tuesday, April 9, 2024

Conditioning - BJJ

Killer Tuesday
Drilled DLR guard passes.

Five 6-minute rolls. All with black and brown belts so I got my ass kicked for the entire time.

I didn't lift yesterday because I was feeling like shit and we didn't get home until close to 10 with baseball right after his drum lesson. That shouldn't be a regular thing, though. So this week I'm going to lift Wednesday, Friday and then I think Saturday so I can get back on MWF for next week.

#TittyTuesday

 
Wednesday, April 10, 2024

Greyskull Week 10/Day 1

A. Overhead Press
Bar X 10
65 X 5
75 X 3

85 X 5
85 X 5
85 X 10

B. Squats
75 X 6
115 X 5
155 X 3
180 X 2

195 X 5
195 X 5
195 X 10

C. Neutral Grip Banded Chins
Blue X 12
Blue X 12
Blue X 10

D1. 45 Degree Nordics
BW X 12
BW X 12

D2. Banded Dips
Black X 12
Black X 12
 
Thursday, April 11, 2024

Conditioning - BJJ (No Gi)

Drilled deep half sweeps. Coach randomly asked me what I wanted to work on and when I said sweeps from deep half guard everyone groaned. But fuck them, I'm old and lazy and unathletic. Made a big difference and I realized something I've been doing wrong in live rolls when I try to use deep half.

Four 6-minute rolls. Nothing but killers tonight.

Let's finish the week strong, boys!
 
Friday, April 12, 2024

Greyskull Week 10/Day 2

A. Bench Press
Bar X 10
95 X 5
115 X 5

130 X 5
130 X 5
130 X 15

B. Deadlifts
135 X 5
160 X 5
170 X 3

180 X 12

C. 30 Degree Incline DB Rows
30 X 8
35 X 6
40 X 4

45 X 12
45 X 12
45 X 12

D. Farmers Carry
54 (both hands) X 45 seconds X 2

Saturday, April 13, 2024

Greyskull Week 10/Day 3 (Upper Only)

A. Overhead Press
Bar X 8
65 X 5
75 X 3
80 X 3

87.5 X 5
87.5 X 5
87.5 X 8

B. Banded Chins
Blue X 12
Blue X 12
Blue X 10

C. Shrugs (using Farmers Carry Mini Handles)
54 X 12
54 X 12
61.5 X 12

64 X 12
64 X 12

D1. EZ Curl Pullover and Press
38 X 12
38 X 12

D2. DB Hammer Curls
25 X 15
25 X 12
 
Walk - 30 minutes, 3.0 mph, 6% incline

My son racks plates on our squat rack. That 5 is about to fall off! There is a weight tree right there. Kid is a menace.

NoXiyA6.jpg
 
Monday, April 15, 2024

Greyskull Week 11/Day 1

A. Bench Press
Bar X 10
95 X 5
117.5 X 3

132.5 X 5
132.5 X 5
132.5 X 16

B. Close Grip Bench
95 X 8
110 X 12
110 X 12
110 X 12

C. Squats
75 X 6
115 X 5
135 X 3
185 X 2

200 X 5
200 X 5
200 X 10

D. Ring Rows
Rings 7 X 8
Rings 8 X 6
Rings 6 with feet on Step
BW X 12
BW X 12
BW X 10

E. 40 Degree Nordics
BW X 6
BW X 6

Happy Monday, savages. Let's smash this week.

This week's theme:

 
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