It's work, not how I pass the time

[CRZA]

I tried to log my workouts by using a notebook, but I always forgot the notebook (or the pen), and its just easier to track your workouts on a forum, instead of a notebook. So im back again.

Im starting off with a new log, as my goals are different and my lifting is different. Ive started BJJ and I really like it thus far. With BJJ and me getting a new job soon, I wont have to time lift as much as I used to. So Powerlifting is not my goal anymore. The goal is just to get stronger, look better naked, feel better and become proficient in martial arts. And to enjoy myself and having a good time.

Some of you probably know me. I was really into powerlifting and strength training and got some OK numbers. I was going to do a powerlifting meet, but messed up my shoulder really bad and pulled out. I lost tons of motivation after another failed strength cycle and injury, and wanted to try a martial arts again. At the same time, a new gym opened in my city and it offers BJJ, Jiu jitsu, kettlebell and an amazing strength training facility. The gym was perfect for me, so I had to join

Training plan:
I will try to use 5/3/1 to make slow, but hopefully solid strength gains while working alot and praticing martial arts also. I will only train two days a week. I have finally come up with a fitting template, which suits my goals (stronger, bigger arms, atheltic)

Day 1:
Warm up with CP2 rower
Highbar Squat: (5/3/1 protocol)
Ham curls: 2 x 20
Db bench press: (5/3/1 protocol)
Db Rows: 5 x 10
Ab exercise
End workout with CP2 Rower for 5-10 minutes or jump rope

Day 2:
Sumo deadlift (5/3/1 protocol)
Hack squats: 4 x 8-12
Db Press: (5/3/1 protocol)
Dips bw / Push ups bw: 3 x max reps
Seated cable row 5 x 8-12
Shrugs: 3 x 20
End workout with walking lunges

Day 3: Arm day
Curls
Dips
Hammer curls
Triceps extensions
Lying curls
Triceps pushdowns

I will do this for 4 weeks, then drop the arm training, and maybe continue with the same template, or move to something else. I really want to dry the DC/5/3/1 training hybrid.

 

[CRZA]

Nice looking gym man. I messed my bicep up a couple weeks ago and can't do any direct bicep work either. I cry every-time I see a curl bar. Tendinitis sucks big hairy dong.

Yes, its a great gym man. I love it. Haha, yeah it does. Just take it easy for a while, it will be so much sweeter once you return to the curl bar!

Okei. I always forget logging. But my workouts seem to be better once i log regulary. Sort of a extra boost of motivation.


Week 2:
Skwats:
100 x 3
115 x 3
127.5 x 10

Ham curls: 41 x 3 x 10

Benchpress, db:
26 x 3
30 x 3
36 x 20

Rows: 40 x 5 x 10

Day 2:
Sumo DL
107.5 x 3
125 x 3
140 x 3 x 3
140 x 5

OH press, db
16 x 3
18 x 3
22 x 20

Lunges: 4 x 10: 26kg

Push ups: 3 x 15
Cable rows: up to 66 x 10, then back off sets

Week 3:
Skwaats:
107.5 x 5
120 x 3
135 x 8

Ham curls: 50 x 4 x 6

Benchpress, db:
30 x 5
36 x 3
40 x 14

Rows: 42.5 x 5 x 10

Day 2:
Sumo DL:
115 x 5
130 x 3
147.5 x 5 x 1, 147.5 x 10

Lunges: 4 x 12 x 28kg

Db press
18 x 5
22 x 3
26 x 12

Push ups: 3 x 15

 

[CRZA]

Pics of gym:

 

[CRZA]

Started the 6 week wendler challange. Looked fun, and looked like it could be done within an hour.

Skwats
95 x 5
107.5 x 5
122.5 x 12
95 x 20

Db bench
24 x 5
30 x 5
36 x 17
30 x 8+3+3

Lat pulldown:
45 x 20+6+5

Tricepe extensions:
30 x 8+6+5

Reverse hyper: 5 x 10

Day 2. Crazy sore from last day. Made it difficult to deadlift
Sumo dead
105 x 5
120 x 5
135 x 3 x 5
135 x 8, mixed

Stiff legged dead: 105 x 10

Db press:
16 x 5
18 x 5
22 x 20
16 x dont remember hehe

Rows: 44 x 10+5+5
Biceps: dont remember, but got swole
Ab rollouts: 5 x 10

Week 2:
Skwaats
100 x 3
115 x 3
130 x 6
This was really bad. My knee hurt a bit, and tbh I just didnt want to go all out. No excuses, just added motivation for the next session
100 x 10

Db bench:
28 x 3
32 x 3
38 x 17
32 x 10+4+3

Lat pulldowns: 55 x 5+6+4
Triceps extensions: 32 x 12+5+4
Reverse hyper: 5 x 10

 

[CRZA]

One more, this is a bodyweight station in the corner, pretty cool



Best lifts

 

[CRZA]

Sumo deatdlif
112.5 x 3
127.5 x 3
145 x 3
160 x 2
belt, straps
180 x 3
200 x 3


Stiff legged DL, 110 x 2 x 10


OHP db's: 18 x 3, 20 x 3, 24 x 16L, 17R
18 x 10+4+4

]Rows: 46 x 10+4+4


Biceps:+10 x 15+5+5

Ab rollout: +15 x 3 x 10

 

[Aleks Sytsevich]

Welcome back!

 

[miaou]

Gym looks fucking awesome. BJJ is super cool.

How is the shoulder and how is life in general?

/latecheckin

 

[Flash_Monsta]

Good to see you back.

 

[belph]

Yo, C! Welcome back and good luck.

 

[MilkManUK]

Welcome back CRZA and good luck with the new goals.

 

[CRZA]

Thanks folks, I appreciate it!

 

[Obscure Terror]

Welcome back brah.

 

[Deleted member 382931]

Welcome back and good luck with your plans.

 

[CRZA]

Thanks mate! Good to be back!

Highbar squats
90 x 3
105 x 3
117.5 x 10

Hamstring curls
36 x 20
32 x 20

Dumbbell benchpress
20kg x 2 x 10
22kg, 26kg x 3
32kg x 20

Dumbbell rows
36kg x 5 x 10

Ab wheel rollouts: 5 x 10
Jump rope: 5minutes

Took around an hour.

 

[CRZA]

Sumo deadlifts
100 x 3
115 x 3
130 x 10 (6DOH, rest mixed)

Hack squats
100 x 4 x 15

shoulder dumbbell press
12 x 3, 14 x 3
18 x 20

Push ups, in slings x 15,12,12
Cable rows: 45kg x 5 x 10
Walking lunges: 2 rounds with 22kg dumbbell

Good enough, dat leg pump!

 

[CRZA]

Highbar squats
100 x 5
110 x 3
125 x 8

Leg curls: 34 x 2 x 20
Dumbbell benchpress
20 x 2 x 10
26 x 5, 28 x 3
36 x 15

Dumbbell rows: 38 x 5 x 10
Sit ups: 5 x 10

good enough. Forgot my music today ahh, that shit sucks.

 

[CRZA]

Sumo deadlift
110 x 5
125 x 3
137.5 x 10

Hack squats: 110 x 4 x 10
Db press shoulder
14 x 5
18 x 3
22kg x 15

Cable rows: 4 x 10 x 52kg, 10 x 45
Shrugs: 3 x 20
Walking lunges: 24kg x one round

Going to change up the deadlifts a bit, too little volume and my technique gets worse on the amrap set, because I get to hyped up. So im going to do:
week 1: 3 x 5, then a amrap set
week 2: 3 x 3, then a amrap set
week 3: 5 x 1, then a amrap set

Then I have 3-5 sets to focus on the technique, then I can do the amrap set and be confident in my technique after practice.

 

[JauntyAngle]

Needs more day 3.

 

[CRZA]

Needs more day 3.

I would, mate. But I managed to mess up my elbow during BJJ (should of tapped, hmmh ), so no direct arm work until the pain goes away, unfortunately. Health before big bi's, right? or?

Highbar squats
90 x 5
102.5 x 5
115 x 12

Leg curls:
20 x 34
20 x 36

Db Benchpress
22 x 5
26 x 5
32 x 22

Db rows: 36 x 5 x 10
Side bridges and plank with a weight west; 5 x 1 minute

 

[toonie]

Not sure how you snuck back without me noticing, but it's good to see you again. Good luck with your new goals.

 

[CRZA]

Highbar squats
95 x 5
110 x 5
112.5 x 10

Leg curls:
36 x 3 x 10

Db Benchpress
24 x 5
28 x 5
34 x 22

Db rows: 38 x 5 x 10

Rope climbing x 2


Yesterday:
Sumo deadlifts:
105 x 3
120 x 3
135 x 3 x 3
135 x 10


Db Press
14 x 3
16 x 3
20kg x 22

Push ups, slings 3 x 15

Hack Squats / Cable rows
115 x 4 x 10 / 50 x 5 x 10

 

[CRZA]

Not sure how you snuck back without me noticing, but it's good to see you again. Good luck with your new goals.

I havent been here so long, so you were quick to notice it! Thanks, mate Appreciated

 

[CRZA]

Highbar squats
95 x 5
110 x 5
130 x 10

Leg curls:
42.5 x 2 x 4, 46 x 2 x 4

Db Benchpress
28 x 5
32 x 3
38 x 15

Db rows: 40 x 5 x 10

Ab rollouts 5 x 10


Day 2
Sumo deadlifts:
112.5 x 5
127.5 x 3
142.5 x 5 singles
142.5 x 10


Db Press
16 x 5
20 x 3
24 x 15 (barely)

Push ups, slings 3 x 15

Hack Squats
115 x 4 x 12

Cable rows
52 x 5 x 10

Shrugs: 3 x 20