Magnesium Carbonate, 4oz Gloves, and Sledgehammers

Squat, Wave 2, 3 session.
2/17
Jump rope & some kicks


Back Squat +3 kicks per leg
205x5 - spinning back
225x5 - low roundhouse front push
240x3 - front push
255x3 - mid roundhouse
270x3 - side
285x8 - high roundhouse


4 min combos
1.5 rounds Tabata punching before I gave up.


Stretches


Definitely need to do bagwork every time... Also realized this should have been my OHP day... And I was even talking about that earlier, too.
 
2/22
Some warm-up


SOHP / Rope Pull-ups +3 straight palms each side
100x5
107.5x5 / 4
115x5 / 3
122.5x5 / 3
125x5 / 3 (Shoulda been 130 but messed up my bar math)
137.5x8 / 4 - +15 palms



Bagwork
4 min triple punching
4 min Tabata straight punching
3 min triple/quad punching (1 min rest)
4 min Tabata striaght punchin


15x back neck bridges
Static stretches




2/26
Warm-ups and dynamic stretches


Bench /100lb Thick Handle DB BORs +3 straight palms
155x5 / 10
170x5 / 10
182.5x3 / 10
195x3
207.5x3
220x9 (Not terrible)


Squat
135x5
185x5
225x5 - Wanted to do a little squating.



Shoutbox MMA bagwork
2x2min rounds, 20 sec rest.
- Had the intensity too high and ran out of time.


Some static stretches
 
3/5/2015
Warm-ups and dynamic stretches


SOHP / Rope Pull-ups +3 straight palms each side - Cleaned the weight for the first rep
105x5 / 4
115x5 / 4
122.5x5 / 4
130x3 / 4
137.5x3
145x10 +10 palms - Videoed for form check. Didn't pop very much to get the bar up. Curled it too much.


Power Clean
185x1
185x1
185x1
185x1
185x1 - Form feeling much better


Bagwork
4 min triple punching
4 min Tabata straight punching
Gave up near the end of the Tabata round. Not sure what I actually did here. You know the computer you
 
3/16
Warm-ups and dynamic stretches


Bench /100lb Thick Handle DB BORs +3 straight palms
107.5x5 / 12
132.5x5 / 10
157.5x5 / 8
182.5x5 / 5
207.5x3
232.5x1 - Gonna try for a 1RM
257.5x1
282.5x1
282.5x1 - Thought I was doing 312.5 but forgot to add weight. Knew it felt too easy. Shoulda been going for 307.5 anyways, which woulda only been a 2.5lb PR.


Contrast Shower

Did like 7 sets of 4 clapping push-ups throughout the evening. One set in the middle was even double claps.




3/19/15
Jump rope, dynamic stretches


ZDLs +3 kicks per leg (last 1 flying)
150x5 - spinning back
180x5 - low roundhouse (no fly)
210x5 - side
240x5 - mid roundhouse
270x3 - front push
300x6 - high roundhouse


Some static stretches
Contrast shower
 
Last edited:
3/22/2015
Warm-ups and dynamic stretches


SOHP / Rope Pull-ups +3 straight palms each side - Cleaned the weight for the first rep each set
70x5 / 4
95x5 / 4
105x5 / 4
121.25x5 / 4
137.5x3 / 4
153.75x6


Bagwork
Shoutbox MMA workout
5x5min rounds at .3 intensity. Felt like my arms and legs were moving at half the speed of smell.


Static stretches
Contrast Shower


Wanted to do bridges but head was feeling crappy. Hope I'm not getting the bug my wife and kids have had but probably am. Seem better this AM than I did last night tho.
 
Nice Zercher squat PB (Page 1), that's where I'd like to be.
 
Many thanks. Been a long while since I got that, but with a better back squat now than I had then, I probably could hit it again...
 
3/30
Squat, Wave 5, 5 session.


Jump rope & some dynamic stretching


Back Squat +3 kicks per leg (last flying)
205x5 - spinning back
220x5 - low roundhouse (no jumps)
235x5 - side
250x5 - mid roundhouse
266.25x5 - front push
282.5x8 - high roundhouse





Contrast Shower
 
4/5 - pre Resurrection Sunday supper WO with my boy asleep, so music is low and no bagwork til he's up.
Warm-ups and dynamic stretches


Bench /100lb Thick Handle DB BORs +3 clapping push-ups
145x5 / 5 - grip dead on rows
160x5 / 8
175x5 / 8
187.5x5 / 8
200x5
212.5x9


Stretches
Contrast shower
 
4/8/15
Jump rope, dynamic stretches


ZDLs +3 kicks per leg (last 1 flying)
205x5 - spinning back
220x5 - low roundhouse (no jumps)
235x5 - side
250x5 - mid roundhouse (no jumps)
266.25x5 - front push
282.5x5 - high roundhouse


Bagwork
4 min round med-intensity
4 min round Tabata straight punches
4 min round med-intensity
4 min round Tabata straight punches


Front and back neck bridges
Static stretches
Contrast shower
 
While I haven't had any lifting or bagwork the last couple weeks, I did spend some time picking up firewood chunks up to 2 foot thick and 2 foot in diameter, like a wooden Atlas Stone, and loading them into the bed of our wood truck over 3 foot off the ground, and a little time swinging my 20lb sledge to split some of the biggest ones with wedges.



4/24/2015


Warm-ups and some dynamic stretches


SOHP / Rope Pull-ups +3 straight palms each side - Cleaned the weight for the first rep each set
95x5 / 4
105x5 / 4
115x5 / 4
123.75x5 / 4
132.5x5 / 6
141.25x7




Bagwork
4 min med intensity triple punch
4 min Tabata straight punch
4 min med intensity triple punch
4 min Tabata straight punch


Static stretches
 
5/1
Squat, Wave 5, 3 session.


Jump rope


Back Squat +3 kicks per leg (last flying)
220x5 - spinning back
235x5 - low roundhouse (no jumps)
250x3 - side
266.25x3 - mid roundhouse
282.5x3 - front push
298.75x7 - high roundhouse - not bad for a month between squat sessions, crappy warm up, and not having my head right at the start


Some bagwork but not strong enough mentally to keep going tonight... Need to kick my own butt some other time this weekend...






5/5
- Conditioning


Rounds for time
20x BW Squats, 10x Push-ups, 5x Pull-ups
5 Rounds in a little under 15 min


Stretches



5/8 - 531 Wave 3 - Bench 3x Session


Warm-ups and dynamic stretches


Bench /100lb Thick Handle DB BORs +3 palm strikes
160x5 / 10
175x5 / 10
187.5x3 / 8
200x3 / 6
212.5x3
225x8


Bagwork - Shoutbox MMA Workout @ .3 intensity
5x5 min rounds with a minute rest between rounds


Stretches
Contrast shower
 
5/14/15
Jump rope, dynamic stretches


ZDLs +3 kicks per leg (last 1 flying)
220x3 - low roundhouse (no jumps)
235x3 - side
250x3 - mid roundhouse (no jumps)
266.25x3 - front push
282.5x3 - high roundhouse
298.75x1 - spinning back - Didnt even try for a second rep. Lost my head. Need to get my mental game back... Lifting only 4 times a month hasnt helped that any...


The only easy day was yesterday.


Bagwork
4 min round med-intensity combos
3 min round Tabata straight punches - just crappy today


Static stretches






5/20/2015 - first pre-work work-out, 531 wave 3, 3 week, SOHP


Some warm-ups and some dynamic stretches


SOHP / Pull-ups +3 clapping push-ups - Cleaned the weight for the first rep each set
105x5 / 5
115x5 / 5
125x3 / 4
135x3 / 4
145x3 / 4
155x5 / 6


Jerk - from rack
185x1
205x1
225x1
255x1 - +10lb All Time PR


Static stretches


Forgot to grab my big washers from the house for micro-loading, so just rounded up to even increases for my 531 stuff. Felt good so I tried the jerk. Did a bigger jump on the last set cause I needed to be done and wanted to see if I could get the PR instead of tying previous best.
 
5/26 - Conventional Deadlifts


Warm-ups


Deadlift + 3 jumping squats
- hook grip
135x5
225x5
- double-overhand, no hook
315x4
- mixed grip + chalk
405x2
+ belt
435x1
465x1
495x1
525x1
555x0
555x0


Wanted to see where my max DL was at... Didn't get quite what I wanted, but still a technical all time PR at 525. Might have had more in me, but just couldn't call it out that day.





6/1
Squat, Wave 5, 531 session.


Jumping jacks and dynamic stretches


Back Squat +3 jump squats
150x5
190x5
220x5
250x5
282.5x3
315x5


Bench + 3 clapping push-ups
140x5
165x5
190x5
215x3
240x1
265x1 - no more pushups
290x0
290x0


Between using a bench I never had before and everything going on, I just couldn't get 290. My friend and former boss was lifting with me and said he thought I should've been able to, but just wasn't going that day.
 
Last edited:
6/3/15
ZDL, Wave 5, 531 session.


Jumping jacks


ZDL +3 jump squats
150x5
190x5
220x5
250x5
287.5x3 - shoulda been 282.5, but had a 10 on one side and a 5 on the other
315x4
 
6/6/2015 - 531 wave 3, 531 week, SOHP
- My wife has started selling Plexus supps to try to help herself and her sister, so I'm also going to be trying some of the stuff. This is my first workout to use Slim and Accelerator as a pre-WO stim. Her cousin who got her started said the Boost would be a better kick in the pants pre-WO than Accelerator, but we don't have any of it yet.


Warm-ups and some dynamic stretches


SOHP / Rope Pull-ups +3 straight palm strike - Cleaned the weight for the first rep each set
85x5 / 4
100x5 / 4
115x5 / 4
130x5 / 4
145x3 / 4
160x6


Bagwork
4 min light combos
4 min "Tabata" interval straight punches


Static stretches
 
6/9
ZDL, Wave 5, 3 session repeat
First workout using Plexus Boost as my pre-WO stim.


Warm-ups and dynamic stretches


ZDLs +3 kicks per leg (last 1 flying)
220x3 - low roundhouse (no jumps)
235x3 - side
250x3 - mid roundhouse (no jumps)
266.25x3 - front push
282.5x3 - high roundhouse
298.75x5 - spinning back


Bagwork
4 min combos and kicks
4 min "Tabata" interval straight punches
4 min kicks and combos
4 min "Tabata" interval straight punches


Static Stretches


Definitely had more to put into my workout today than in some of my more recent sessions. Biggest evidences of that are making it through my full 16 minutes of bagwork, and I didn't lay on the floor half dead afterwards. I also noticed that my left hip wasn't as sore when stretching like it has been for awhile. I've been talking the Plexus Slim the last 4 days, although I only had the Boost today before my workout, and the same with the Accelerator on Saturday. Interested to see if this stuff helps me regain my conditioning quicker, as it seems to be so far.
 
6/19 - 1 boost 45 min before starting
Squat, Wave 4, 5 session. (Not sure how I got so outa of sync for what wave I'm on)...


Jumping jacks and dynamic stretches


Back Squat +3 kicks per leg
210x5 - low roundhouse
235x5 - mid roundhouse
250x5 - side
270x3 - front push


Just got to the first working set and did not have it in me to keep going. Feeling a lot of stress at work, and tried to lift at work before going home. That I was just in a mood to go home to the wife and kids did not help my motivation to lift.




6/23 - Squat session Redux: took a slim and 2 boost caps 45 min before starting; lifted at home


Warm-ups and dynamic stretches


Back Squat + 3 kicks per leg (last jumping)
215x5 - spinning back
230x5 - low roundhouse (no jumps)
245x5 - mid roundshouse (no jumps)
261.25x5 - side
278.75x5 - front push
296.25x5 - high roundhouse (would've liked more but didn't have it in me today. At least I hit my prescribed reps)


Bagwork
4 min warm-up combos
4 min "Tabata" interval straight punches
4 min combos


Stretches


Well that went better. Took my Slim and Boost as I was leaving work and lifted about as soon as I got home. Still didn't get as many reps on my last set as I'd've liked, but I rarely do.






6/27 - 531 Wave 4 Bench 5 session - Plexus Slim, 2 Boost caps, and 2 aspirin Pre-WO; didn't get a full night's sleep, but the Plexus overall seems to make that not quite as much of an issue as just B-vitamins, coffee, and other antioxidants.


Upper body warm-ups and dynamic stretches


Bench /100lb Thick Handle DB BORs +3 palm strikes
165x5 / 10
180x5 / 10
192.5x5 / 10
205x5
217.5x
- Should've started with 150, but was looking at my sets wrong. 1 less warm-up set isn't going to be a big deal though.


Bagwork - Shoutbox MMA Workout @ .4 intensity
5x5 min rounds with a minute rest between rounds


Stretches
Contrast shower


Not a bad workout. Later rounds of bagwork were tougher with the increased intensity, but I haven't done nearly much bagwork for awhile, and I still managed to get through. Don't feel quite the "KILL IT" pick up from the Boost as from my PCA stack, but not as much of a crash after, either.
 
9/6
Deadlift - 1RM testing


Warm-ups and dynamic stretches


DOH DLs +3 kicks per leg (last 1 flying)
155x5 - spinning back
205x5 - low roundhouse (no jumps)
255x5 - side
- mixed grip & chalk -
305x3 - mid roundhouse (no jumps)
355x3 - front push
405x1 - high roundhouse
+belt
455x1 - high roundhouse
505x1 - front push
555x0
535x 1/2 - got above knees
535x0
535x 1/2 - got to knees


Bagwork
5x5min rounds Shoutbox MMA workout .3 intensity


Static stretches
 
9/13 - Squat session to see where I am.


Warm-ups and dynamic stretches


OHS + 3 kicks per leg (last jumping)
45x5 - spinning back
Front Squat
135x5 - low roundhouse (no jumps)
185x5 - side
225x10 - high roundhouse - Wanted 20 but wasn't gonna happen today
245x0 - Not a good day. Started down and stopped.


Pull-overs
45x10


95lb OHP / Rope Pull-ups / 45lb Plate crunches (plate on forearms in front of face) - til almost failure
15 / 8 / 15
12 / 6 / 17
10 / 5 / 17


Stretches
 
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