Joining the Resistance II

Discussion in 'Training Logs' started by KotovSyndrome, Jul 20, 2015.

  1. KotovSyndrome

    KotovSyndrome Blue Belt

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    Mo, Oct 23
    Bench:
    bar x 10; 50kg x 5
    75kg x 5
    87.5kg x 5
    100kg x 7
    87.5kg x 5
    75kg x 5

    Deadlift:
    80kg x 5; 110kg x 5
    130kg x 5
    150kg x 5
    170kg x 8

    Front Squat:
    50kg x 5
    70kg x 5
    90kg 2x3
    supersetted with dips: 4x5

    HIC #5 Power Intervals: Row 2 x 90s

    The rowing intervals should have been 5 sets of 2 min of max effort, but fuck me that got nasty quickly.
     
  2. KotovSyndrome

    KotovSyndrome Blue Belt

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    Th, Oct 26
    OHP:
    bar x 10
    45kg x 5
    52,5kg x 5
    60kg x 8
    52,5kg x 5
    45kg x 5

    Power Clean:
    50kg x 3
    60kg x 3
    70kg x 3
    80kg x 3
    90kg 2x3

    Squat:
    60kg x 5; 75kg x 5
    95kg x 5
    110kg x 5
    125kg x 6
    110kg x 5
    95kg x 5

    RDF: 30kg 3x12

    Feel a bit like shit. Strength was there, but couldn't stay tight.
     
  3. KotovSyndrome

    KotovSyndrome Blue Belt

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    Fr, Nov 3
    Salsa - 1,5h


    Su, Nov 5

    Started a small training group at my old TKD place for some extra weekend training. The guys are interested in grappling, so I'll teach them some NoGi basics for the time being and see how fast they're making progress. Once they are comfortable on the ground I'll probably add some kickboxing, as I've not been hit enough in the recent past.


    Mo, Nov 6
    Bench:
    bar x 10; 50kg x 5
    70kg x 5
    90kg x 5
    100kg x 3
    110kg x 4 (PR +1)
    100kg x 3
    90kg x 5

    Deadlift:
    80kg x 5; 120kg x 5
    150kg x 5
    170kg x 3
    190kg x 8 (PR +10kg)

    Front Squat:
    50kg x 5; 70kg x 5
    85kg x 3
    100kg x 2
    superseted with dips: 4x5

    RDF: 35kg 3x12

    Came down with the flu after the last lifting session, which wrecked my shit since last friday.
    I still was not 100%, but lacked stability on bench and steam on the deadlift (the fitness model chick the next squat rack over definitely helped my motivation on the reps 5-8).
     
  4. KotovSyndrome

    KotovSyndrome Blue Belt

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    Th, Nov 9
    OHP:
    bar x 10; 40kg x 5
    52,5kg x 5
    60kg x 3
    67,5kg x 7 (PR)
    60kg x 3
    52,5kg x 5

    Power Clean:
    50kg x 3; 65kg x 3
    75kg x 3
    85kg x 3
    95kg x 3 (PR)

    Squat:
    50kg x 5; 80kg x 5
    110kg x 5
    125kg x 3
    140kg x 5
    125kg x 3
    110kg x 5

    Chins: 4x5
    LSS Bike: 30 min
     
  5. KotovSyndrome

    KotovSyndrome Blue Belt

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    Mo, Nov 13
    Bench: bar x 10; 50kg x 5
    82.5kg x 3
    95kg x 3
    105kg x 6
    95kg x 3
    82.5kg x 6

    Deadlift:
    80kg x 5; 110kg x 5
    145kg x 3
    165kg x 3
    185kg x 3

    Front Squat:
    50kg x 5
    70kg x 3
    92.5kg 4x3
    supersetted with dips: 4x6

    HIC #5 Power Intervals:
    Row 3 x 60s

    The rowing was uncomfortably hard, but 60s is a good frame for my current level, I'll build from here.
    Bench and fronts squats were fine, on deads I felt last weeks work.
     
  6. KotovSyndrome

    KotovSyndrome Blue Belt

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    Th, Nov 16
    OHP:
    bar x 10; 40kg x 5
    50kg x 3
    57.5kg x 3
    65kg x 6
    57.5kg x 3
    50kg x 6

    Power Clean:
    50kg x 3
    65kg x 3
    77.5kg x 3
    87.5kg 4x3

    Squat:
    50kg x 5; 80kg x 5
    105kg x 3
    120kg x 3
    135kg x 6
    120kg x 3
    105kg x 6

    Chins: 5x5
    Facepulls: 30kg 3x10

    LSS Bike: 30 min
     
  7. KotovSyndrome

    KotovSyndrome Blue Belt

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    Fr, Nov 17 - BJJ
    Great session, started with a scissor sweep from knee shield, with an omoplata finish or a backtake.
    Less taxing than I thought.

    Sa, Nov 18 - Grappling
    I spent alot of time on breakfalls, technical standups and such with the guys.
    Revise double leg and tried to work on sprawling and some basic choking.

    Did some pullups and banded pushdowns inbetween.
     
  8. KotovSyndrome

    KotovSyndrome Blue Belt

    Joined:
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    Mo, Nov 20
    Bench:
    bar x 10; 50kg x 5
    80kg x 5
    90kg x 5
    100kg x 8 (PR)
    90kg x 5
    80kg x 5

    Deadlift:
    80kg x 5; 110kg x 5
    135kg x 5
    155kg x 5
    175kg x 10 (PR)

    Front Squat:
    50kg x 5
    80kg x 5
    100kg 2x3
    supersetted with dips: 4x6

    HIC #5 Power Intervalls:
    Row 5 x 60s ME

    Quite a quad-heavy day. Needed to work out some negative energy on the deadlifts.
    And it's pretty cool/embarrassing how quick I'm making progress on the rower, I've hit noteworthy oxygen depth just by the fifth round, not like on the second one like last week, under the same parameters.
     
  9. KotovSyndrome

    KotovSyndrome Blue Belt

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    Th, Nov 23
    OHP:
    bar x 10
    47.5kg x 5
    55kg x 5
    62.5kg x 5
    55kg x 5
    50kg x 5

    Power Clean:
    50kg x 5
    60kg x 5
    70kg x 3
    80kg x 3
    92.5kg 2x3

    Squat:
    50kg x 5; 80kg x 5
    100kg x 5
    115kg x 5
    130kg x 5
    115kg x 5
    100kg x 5

    Chins: 4x5, x3
    OL-L-Sits: 4x20s
    Facepulls: 30kg 3x12

    LSS Bike: 30 min

    Kind of an easy day, just prescribed reps for a change. I'll probably need to pay more attention to recovery, as I've been sleeping not enough lately and plan to ramp up BJJ. BW is unchanged at 100kg.
     
  10. KotovSyndrome

    KotovSyndrome Blue Belt

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    Fr, Nov 24
    BJJ

    Mo, Nov 21

    Bench:
    bar x 10; 50kg x 5; 70kg x 5
    90kg x 5
    100kg x 3
    112.5kg x 5 (PR)
    100kg x 3
    90kg x 5

    Front Squat:
    50kg x 5
    80kg x 3
    100kg x 2
    120kg x 3 (PR)

    Deadlift:
    80kg x 5; 120kg x 3
    155kg x 5
    175kg x 3
    195kg x 1
    supersetted wiht dips: 4x6

    HIC #5 Power Intervals:
    Row 3 x 60s

    The PR went well. My bicep tendons killed me during rowing, had to stop after three sets (this week should have been easy conditioning anyways).
     
    Last edited: Nov 28, 2017
  11. KotovSyndrome

    KotovSyndrome Blue Belt

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    Location:
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    Th, Nov 30
    OHP:
    bar x 10; 40kg x 5
    55kg x 5
    62.5kg x 3
    70kg x 5
    62.5kg x 3
    55kg x 5

    Power Clean:
    50kg x 5; 65kg x 3
    80kg x 3
    90kg x 2
    100kg x 2+F (PR)

    Squat:
    50kg x 5; 80kg x 5
    112.5kg x 5
    130kg x 3
    142.5kg x 2
    130kg x 3
    112.5kg x 5

    Chins: 2x6, 3x5
    L-Sits: 4x20s
    Facepulls: 30kg 3x12

    LSS Bike: 30 min
     
  12. KotovSyndrome

    KotovSyndrome Blue Belt

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    Mo, Dec 4
    Bench:
    bar x 10; 50kg x 5
    85kg x 3
    95kg x 3
    110kg x 6 (PR)
    95kg x 3
    85kg x 6

    Deadlift:
    80kg x 5; 120kg x 5
    150kg x 3
    170kg x 3
    190kg x 3

    Front Squat:
    50kg x 5
    75kg x 3
    95kg 4x3
    supersetted with dips: 4x7; x4

    HIC #5 Power Intervals:
    Row 5 x 60s

    Slept <4h the night before, but pushed through (I'm getting better at not chickening out on stuff).
    Rep six on the bench PR was a grindfest, but I wanted it badly.
     
  13. KotovSyndrome

    KotovSyndrome Blue Belt

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    Th, Dec 7
    OHP:
    bar x 10; 40kg x 5
    57.5kg x 5 (had the wrong week in my mind)
    60kg x 3
    67.5kg x 6
    60kg x 3
    50kg x 6

    Power Clean:
    50kg x 3; 60kg x 3
    70kg x 3
    80kg x 3
    90kg 4x3

    Squat:
    50kg x 5; 80kg x 5
    110kg x 3
    125kg x 3
    140kg x 3
    125kg x 3
    110kg x 5

    Chins: 5x6
    L-Sits: 4x20s

    KB Carry: 4x20kg/24kg (approx. 35m with three turns, one at the side, one in the front rack)
    Facepulls: 30kg 4x10

    LSS Bike: 20 min
     
  14. KotovSyndrome

    KotovSyndrome Blue Belt

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    BJJ - Fr, Dec 8
    Haven't had such a relaxed session in a long time, just white belts today. Drilled butterfly/spider guard sweeps with a smaller girl and then rolled a couple of rounds.
     
  15. KotovSyndrome

    KotovSyndrome Blue Belt

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    Mo, Dec 11
    Bench:
    bar x 10; 50kg x 5
    80kg x 5
    90kg x 5
    102,5kg x 5
    90kg x 5
    80kg x 5

    DL:
    80kg x 5; 110kg x 5
    140kg x 5
    160kg x 5
    180kg x 5

    FS:
    50kg x 5
    80kg x 5
    102,5kg 2x3
    supersetted with dips: 8/8/7/9

    Quick and dirty.
     
  16. KotovSyndrome

    KotovSyndrome Blue Belt

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    Th, Dec 14
    OHP:
    bar x 10
    50kg x 5
    57.5kg x 5
    65kg x 5
    57.5kg x 5
    50kg x 5

    Power Clean:
    50kg x 5
    65kg x 3
    80kg x 3
    95kg 2x3

    Squat:
    50kg x 5; 80kg x 5
    100kg x 5
    120kg x 5
    145kg x 5 (misloaded and wondered why it felt too damn heavy)
    120kg x 5
    100kg x 5

    Chins: 4x6
    OL-L-Sits: 4x20s

    LSS Bike: 30 min
     
  17. KotovSyndrome

    KotovSyndrome Blue Belt

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    Mo, Dec 18
    Deadlift:
    80kg x 5; 110kg x 5
    140kg x 5
    160kg x 3
    180kg x 1
    200kg x 1
    220kg x 1
    240kg x 1 (+10kg PR)

    Bench:
    bar x 10; 50kg x 5
    70kg x 5
    90kg x 5
    102.5kg x 3
    115kg x 1
    102.5kg x 3
    90kg x 5



    Didn't feel too bad, but didn't want to take the gamble for 250.
     
    Last edited: Dec 26, 2017
  18. KotovSyndrome

    KotovSyndrome Blue Belt

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    Tu, Jan 2
    Bench:
    bar x 10; 50kg x 5
    85kg x 3
    97.5kg x 3
    110kg x 6
    97.5kg x 3
    85kg x 8

    Front Squat:
    50kg x 5
    85kg x 3
    100kg x 3
    110kg x 3
    100kg x 3
    85kg x 3

    Deadlift:
    80kg x 5
    110kg x 5
    140kg x 3
    170kg x 3

    Dips: 10/8/6/6
    Curls: 12.5kg 3x12
    RDF: 30lbs 3x15

    Yay, first session of 2018!
    Didn't work out since last time, went skiing after the PR and then didn't make the time to get to the gym anymore.
    Cut the rowing intervalls today, as I was feeling pretty nauseous by the end.
     
  19. KotovSyndrome

    KotovSyndrome Blue Belt

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    I'm not completely finished with goal setting for this year, as last year was an absolute letdown, and I want to learn from past mistakes. Which means that I'm narrowing down the number of total goals I set (as I'd basically compile a list of all things that would be nice to achieve), set pass/fail-criteria and work backwards from them (as I'd basically just do the same things as always).

    As I will go abroad for an exhange semester as of august, up to that I'll work towards in terms of fitness:
    • Set a 1RM for squat and bench by mid february and put +10kg by end of july
    • As a supplement: a 3-plate front squat and getting to 12 rep-sets of chins and dips
    • Get 40 BJJ sessions in
    • Keep doing conditioning consistently (set metric for that)
    • Pick, start and follow a progression to achieve a full L-sit and handstand (by EOY)
    As my deadlift is so far ahead of my other lifts I'll put it on the backburner for the next few months. I'll train front squats as a second main lift, pull conventional every two weeks and pick an assistance exercise for squats in the meantime. Point 2 through 4 are pretty much just dependent on consistency, with point 5 I'll have to figure out the logistics first, but I'll want to get those two skills down.
     
  20. KotovSyndrome

    KotovSyndrome Blue Belt

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    Fr, Jan 5
    OHP:
    bar x 10; 40kg x 5
    55kg x 3
    62.5kg x 3
    70kg x 4
    62.5kg x 3
    55kg x 5

    Power Clean:
    50kg x 5
    65kg x 3
    80kg x 3
    92.5kg x 3

    Squat:
    60kg x 5
    90kg x 3
    115kg x 3
    130kg x 3

    LSS: Bike 30 min

    Jack shit kinda day, feeling fatigued.
     

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