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Discussion in 'Training Logs' started by ens189, Jun 15, 2016.
Te amo Rico.
Decent couple days, had a good hour of BJJ yesterday which includes a half hour of live rolling. Today was a solid workout as well.
Bench: 135, 185, 205, 225, 245 x 5
-Will attempt to hit 255 x 3 next session.
DB Incline: 65, 70, 75 x 8
-Will move up 5lbs per set next session.
Close Grip Bench: 95, 115, 135, 155 x 5
-Same as above.
30 Second Max Effort Sprint/30 Second Walk on the Elliptical for ten minutes on level 7 resistance. This really burned me out but was a great way to finish the workout.
Ended up tempering expectations (wisely) and had another awesome chest day.
Bench: 135, 185, 205, 225, 250 x 5
-Time to hit 255x5 next week, should be pretty easy.
DB Incline: 70, 75, 80 x 8
-Felt great, will add 5lbs next week though I reckon 85 x 8 will take 1-3 weeks to hit.
Close Grip Bench: 95, 115, 135, 160 x 5 EASY
-Will definitely add weight here next week.
Work has been stupid busy lately and hopefully I can start spending more time on the mats, otherwise I will just add more sprint intervals to get my weight down (lost a belt notch yay!) and improve cardio.
Forgot to log my last two workouts but they went pretty well. Deadlifted for the first time since the knee injury on Tuesday and pulled 365x5 so it'll be good to build back up from there. Today was...
Bench: 135, 185, 205, 225 x 5, 255 x 4.
-I should be able to hit 5 on that last set next week. I was really close this time.
DB Incline: 75, 80, 85 x 8
-Happy to be back to 85s, will build up from there next week.
Close Grip Bench: 95, 115, 135, 155, 165 x 5
-Solid sets here.
100 Sit ups
4, 4, 2 Dead hang Pull-ups.
Rolled yesterday and today. Yesterday I did back:
Barbell Rows: 95, 115, 135, 185, 190 x 5
DB Rows: 75, 80, 85 x 8
Pull-ups: 4, 4, 3
Six elliptical sprints of 30 seconds on, 30 seconds off.
Today I decided to correct a long time issue, my terrible squat form. I warmed up with empty barbell and goblet squats for about 20 minutes. Then I was able to get some really good form that is probably the best I've ever squatted.
95, 115, 135, 155 x 5 185, 205, 225 x 3
Really excited to build from here.
Progress keeps rolling, felt great lifting today after an hour of BJJ.
Bench: 135, 185, 205, 225, 255 x 5
-Getting back to 255x5 was an important short term goal for me. Will move to 260 next week.
DB Incline: 80, 85 x 8, 90 x 7
-Should be able to get that last rep with 90 next week.
Close Grip Bench: 95, 115, 135, 165 x 5
-Adding 5lbs next week.
Pull-ups: 4, 4, 4
-Will start trying for 5 in each set next week.
Didn't really feel like lifting today, but needed to shake off the rust from the long holiday weekend and all the bad choices I made in that time. Tipped the scales at an outrageous 224lbs today.
Went for a 2.6 mile run then did a back/pull day that went alright.
Deadlifts: 135, 225, 275, 315, 370 x 5
-That 370 was shaky formwise, will probably stay there next session.
Barbell Rows: 115, 135, 165, 190 x 5
-Same as above.
DB Rows: 80, 85, 90
-These felt pretty good.
Looking forward to rolling tomorrow, will also re download My Fitness Pal to monitor calories in vs calories burned and start shedding fat.
Phenomenal day of fitness today. Had a great hour of BJJ and my lifting was awesome.
Bench: 135, 185, 205, 225, 260 x 5!
-I was very surprised to go up 5lbs for the third week in a row. Honestly expected to get 3 or 4 and probably could've gotten 6.
DB Incline: 80, 85, 90 x 8
-Another really strong lift. Felt great.
Close Grip Bench: 95, 115, 135, 155, 170 x 5
-The hits keep coming!
5, 4, 4 Pull-ups
Best lifting day I've had in years. I'm also gonna be at roughly a 1200 calorie deficit for today which is great.
Down to 219.4lbs today and feeling good. Rolled for an hour and then just did a squat day. My warm up takes so long that I only have time to do my squats.
My sets were: 95, 115, 135, 185, 205, 225 x 5
That's an increase of two reps on each of the last two sets. I tried out my buddy's Oly shoes and went to a wider stance and that seemed to make a noticeable difference in my form. Still need to work on my flexibility big time though, specifically in my ankles.
Felt really good at BJJ today, definitely getting back to my old ways. Great day of lifting too.
Deads: 135, 225, 275, 315, 375 x 5
-I was hesitant about moving up in weight this week but it was really smooth. Will progress 5lbs next week.
Barbell Rows: 115, 135, 155, 175, 195 x 5
-Need to stay here for another week.
DB Rows: 85, 90, 95 x 8
-Smooth and Easy
100 Sit-ups and about 10 minutes of stretching.
Shocking day of lifts today. Again I had a good hour of rolling and then started pressing.
Bench: 135, 185, 205, 225, 265 x 5
-A PR for me, and the fourth week in a row I've increased my max by five pounds.
Incline DB: 80, 85, 90 x 8
-Decided to stay here from last week and it went smoother than last week.
Close Grip Bench: 115, 135, 155, 175 x 5
-Real smooth here.
Great day of lifts. Extremely pleased with my progress recently.
Squat day today. Took me 20-25 minutes just to get loose enough to hit parallel, hopefully I can start getting there a little quicker.
95, 115, 135, 165, 185, 205, 225 x 5.
I am going to keep these sets until there are no hiccups in my form at all.
Then I did 3, 2 minute rounds on the heavy bag with 30 seconds of rest in between really focusing on power. Holy shit did that smoke me. Gotta remember to do that more often.
Staying strong to the diet and preparing to do a lot of cardio Friday/Saturday as I plan on letting myself a little loose for the Giants game on Sunday.
Started the day at 214lbs which is down 10 from just two weeks ago so I'm feeling good about that. Killed it the last two days in BJJ and then had a good chest day today.
Bench: 135, 185, 205, 225, x 5, 270 x 4.5
-Possibly could have hit this with a spot but had to bail and hit the safety rack about halfway up. I'm pretty sure I can get to five reps next week, even with this slight let down the fact that I added 25lbs to my bench in the last five weeks is incredible.
DB Incline: 80, 85, 90 x 8
-I've stayed here for the last three weeks, probably time to make some progress.
Close Grip Bench: 115, 135, 165, 185 x 5.
-I'm making serious gains here which I'm pretty happy about, I feel like this is an important lift for BJJ.
Closed with ten 30 seconds max effort, 30 seconds rest sprints on the elliptical which is a really great cardio exercise imo. I was contacted about a BJJ superfight on Feb 18th so I feel like I'll be in really good shape heading into that.
Only got five hours of sleep in between shifts and really wasn't feeling like lifting (let alone doing a heavy deadlift day) but I sucked it up and had a very productive day.
Deads: 135, 225, 315, 385 x 5
-Today was my first day deadlifting in my powerlifting shoes and it made such a huge difference. I am only 20lbs off my 5 rep max and I should be able to reach that soon.
Barbell Rows: 115, 135, 165, 185, 200 x 5
-Still progressing here, that last set is still a real bitch and the last rep is tough but I feel confident going to 205 next week.
DB Rows: 80, 85, 90 x 8
-Standard assistance stuff.
For some cardio I did three, two minute rounds on the heavy bag with a 30 second rest in between.
So earlier this week I tweaked my back doing Judo at BJJ so I pushed my dead/back day to Day 2 instead of Day 1 like I prefer. This meant that I went back to back on heavy deads and then my squat day today which is less than ideal. I definitely felt the stiffness in my hips today.
Squats: 95, 115, 135, 185, 205, 225 x 5
-Form wise my 205 set was my best by far. I will maintain these weights until I am hitting ideal depth (for me about an inch or two below parallel) on all sets and then progress. Weather this takes a week or six months it doesn't matter.
I then did three rounds on the heavy bag for some cardio.
Went for a three mile run yesterday and felt real good doing that. Today was an hour of straight rolling with some of the best guys at our gym, which was incredible. Then went into a back/pulling day today.
Deads: 135, 225, 315, 395 x 5
-Felt great again. Getting back to 405x5 next week is gonna be awesome.
Barbell Rows: 115, 135, 165, 185, 205 x 5
-Will need to stay at 205 for awhile.
DB Rows: 80, 85, 90 x 8
Then I did 5 sets of 10 Burpees for some extra cardio. I started the timer and gave myself 45 seconds for each set and gave myself the remainder of the period to rest before starting the next one. Ended up finished 50 burpees in 3:38. Will look to improve that as well.
Press day again today, my triceps were fried from that burpee workout on Monday. Gonna have to schedule that after Press day from now on.
Bench: 135, 185, 205, 225 x 5, 270 x 4.25
-Will program more efficiently next week and nail this.
DB Incline: 80, 85, 90 x 8
-Struggled again, still blaming the burpees.
Close Grip Bench: 115, 135, 165 x 5, 190 x 4.
It took 20 minutes of warming up but I had my best squat day (depth/form wise) of my life. Got an inch or two below parallel on every squat and finally found my groove. I will do one more week at these weights and begin progressing slowly (5lbs at a time) from there.
95, 115, 135, 185, 205, 225 x 5.
Good day of BJJ where I got to work on some new technique against lower/newer guys. Solid pull day too.
Deads: 135, 225, 315x 5, 365 x 3, 405 x 5.
-Really happy to be back here, that's my 5RM and now I can build from there.
Barbell Rows: 115, 135, 165, 190, 205 x 5
-Last two sets are still a struggle. Will maintain next week to grease the groove.
Pull-ups: 4, 3, 2
Ditched the DB Rows, need the extra time for cardio.
Five, one minute rounds on the heavy bag focusing on throwing everything with max power. 30 secs off in between rounds.
Then got a solid stretch in for maybe ten minutes. Seeing good gains here too.
Excellent day of BJJ, didn't really gas at all which is a return to the normal for me.
Bench: 135, 185, 205, 225 x 5, 245 x 3, 270 x 3
-Really stuck at 270. Just need to keep hammering at it.
Close Grip: 115, 135, 165, 190 x 5
-190 felt easy. Will move up next week.
Ditched the DB Inclines to get extra cardio in an did my 10 burpees in 45 seconds intervals x 5. Brutal. Then ended up running out a trail at work for a few miles.