Labors of a Dilapidated Fool

12-14-22

Feeling considerably better. Rolled and train Mon and Tues. Pretty sore and stiff today but it's good to be back at it.

Bent over row

95lbs x5
105 x 5
115 x 5
125 x 5

Rom dl

135lbs x 5
155 x 5
185 x 5
225 x 5

Seated db press

35lbs 3x10

Floor db press
35lbs 3x10

Landmine press

20lbs on bar 3x10 per arm
 
12-17-22

Stretch and warm up

Sohp

65lbs x 8
95 3x8
65 x 10

Goblet squat

35lbs 5x10

Db row

35lbs 3x10 per arm

Curls, Triceps extensions, flies

18lbs 3x10

Got tattoo work yesterday so I'm off the mats this weekend, good time to lift
 
12-26-22

Gym closed for the holiday so it's a chance to lift

Bent over row

95lbs x 5
115 3x5

Landmine press

25lbs on bar
3x10 per arm


Goblet squat

35lbs 5x10

Db row

35lbs 3x10 per arm

Short workout, but it felt good
 
1/28/23

Bought a Titan T3 power rack, gonna start lifting for real again

I hope lol

Been doing lots of grappling, I feel like I'm back in shape for the grind of 5 days a week rolling, gonna try to mix in lifting again

SOHP

60lbs x 5
75 x5
95 3x5

Rack pull

225lbs 5x5

Going light start back up

Db Flat seal row

35lbs 3x10

Seated db ohp

35lbs 3x10

Db Floor press

35lbs 3x10

Heading to open mat now, plan to lift again tomorrow
 
1/29/23

Bent over barbell row

95 lbs x5
115 x 5x5

Zercher squat

115lbs x 5
135 x 5
155 3x5

db row

35lbs 3x10

Curls, flies, extensions

Zercher squat

115lbs x 5
135 x 5
155 3x5
 
1/31/23

Sohp

75lbs x5
95 x 5
100 3x5

Rack pull doh

135lbs x 5
225 x 5
275 3x5

Seated db ohp

35lbs 3x10

Goblet squat

35lbs 3x10

Did this after 2 hours mat time. Didn't feel bad once I got going
 
02/03/23

Back to the 5 3 1

I started conservative but realistic so I can build up if I feel it's appropriate

SOHP

45lbs x 5
75 x 5
85 x 5
95 x 11

Joker set

105 x 9

Zercher squat

125 lbs x 5
145 x 5
170 x 10

Called it a day here, it's Friday night and I'm tired, but I wanted to keep the momentum going.


I'm going to dobthe 5 3 1 and see how it works with my current bjj training. I think if I manage volume appropriately it will work.

If anyone has suggestions on a good program to go along with 5 days of bjj per week, I'm interested.

There are all kinds of things out there, but mostly they are just collections of lifts without programming. I like the tracking and easy linear progression of 5x3x1.
 
2/7/23

Bent over row

95 lbs x 5
115 x 5
130 x 10

Joker

135 x 5

Rack pull

185 lbs x 5
215 x 5
245 x 15 (had more but I stopped here)

Joker set

260 x 5

Lat pull down

25 lbs x 10

45 3 x 10

First time using my lat tower, new to these, so I'm feeling out form and weight

Bulgarian split squat

3 x 10 bodyweight

First time doing these as well, trying to expand my assistance lifts

Working out form, probably add a db next time

Db Floor press

35lbs 3 x 10

Db Flat seal row

35lbs 3 x 10
 
2/9/23

Squeezing this in before bjj, only time for major lifts

SOHP

80lbs x 5
90 x 3
100 x 10

Zercher squat

140lbs x 3
160 x 3
185 x 10

Quick, but done, time to roll
 
2/11/23

Just did open mat, not too smoked, so I'm gonna lift

Rack pulls

200lbs x 3
230 x 3
260 x 10

Bent over row

105 lbs x 3
120 x 3
135 x 9

Landmine press

35lbs on bar 3x10 per arm

Seated lat pull

70lsb loaded 3x10

Triceps pull downs

20lbs loaded 3x15

first time doing these on my lat tower, I liked them

Incline db flies

15lbs 2x10



Db Floor press

35lbs 3x10
 
2/12/23

Did something to my ankle yesterday, so I'm not squatting, just doing press and accessory lifts

SOHP

85lbs x 5
95 x 3
105 x 10

Fsl

85 5x5

Reverse grip cable row

40lbs 3x10

Seated db press

35lbs 3x10

Cable curls
 
2/15/23

Just did open mat, went long, so I'm trying to at least get in something

Zercher squat

145lbs x 5
170 x 3
190 x 9

Bent over row

115lbs x 5
125 x 3
140 x 9

Bulgarian split squat

10 reps body weight
10 reps 8 lbs db

Did alot of wrestling in class before open mat tonight and my quads are smoked. I'm working mostly gluten on these, but my quads felt them heavy

Lat pull down

70lbs 3x10

Seated db overhead press

35lbs 3x10

Triceps cable pull downs

20lbs 2x15
 
2/18/23

Just did 1.5 hour open mat, still have gas in the tank to lift

Rack pull
215lbs x 4
245 x 3
275 x 10

Lat pulldowns

70lbs 3x10

Goblet squats

35lbs 3x10

Floor db press

35lbs 3x10

Triceps cable pull downs

20lbs 2x15
 
Last edited:
2/19/23

SOHP

75lbs x 5
90 x 5
100 x 11

Joker

110 x 5
115 x 5

Bulgarian split squat

20lbs dumbell in each hand 3x10 per leg

Man, those kill me, I wanted to call it good at 2 sets, but I ain't no bitch

Standing db bench row

35lbs 3 x10

Seated db over head press

35lbs 3x10
 
2/25/23

Hurt my rib on Monday and had a cold, so I took off a few days. Feeling half decent today, so I'm back at it. Skipped open mat to protect my rib, but I think I'm good enough to lift.

Zerchet squat

135lbs x5
155 x 5
175 x 12

That really showed me how tight and sore my rib is, a week off was a good idea, I may have to extend my hiatus from the mats.

Seated lat pull
80lbs 3 x 10

Seated db ohp

35lbs 3x10

Seated cable row
80lbs 3x10

I'm done for today, my rib is tight but feels decently solid, going to lift again tomorrow
 
2/26/23

Bent over row

100lbs x 5
120 x 5
135 x 10

Joker

140 x 5
145 x 5

Rack pull

195lbs x 5
225 x 5
255 x 10

Still have a rib that feels funny, so I stopped there on the rack pulls. But it feel decent, hopefully next week sees more improvement

Triceps pull downs
25lbs 3 x 12

Biceps cable curls

25lbs 3 x 12

Db Floor press

35lbs 3x12

Bulgarian split squat

20lbs db 3x10
 
3/4/23

Feeling good, rib is good, just did open mat, ready for normal training again

SOHP

80lbs x 3
95 x 3
105 x 8

Joker
110 x 3
115 x 3

Zercher squat

145 lbs x 3
165 x 3
185 x 10

Lat pull down

80lbs 3x10

Seated db ohp

35lbs 3x10
 
2/5/23

Bent over row

110lbs x 3
125 x 3
140 x 8

Rack pull

225lbs x 3
240 x 3
275 x 10

Joker

290 x 5

Db row

35lbs 3x10

Db Floor press

35lbs 3x10

Bulgarian split squat

20lbs db 3x10

Goblet squat

35lbs 3x10

Triceps cable pull downs, biceps curls
 
3/9/23

SOHP

95lbs x 5
100 x 3
110 x 8

Joker

115 2x5

Zercher squat

155lbs x 5
175 x 3
195 x 10

Lat pull down

80 3x10

Db seated ohp

35lbs 3x12

Triceps pull downs, biceps curls
 
3/10/23

Short on time today, so stretching and primary lifts only

Bent over row

120lbs x5
135 x 3
150 x 7

Rack pull

225lbs x 5
255 x 3
285 x 10
 
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