Magnesium Carbonate, 4oz Gloves, and Sledgehammers | Page 28

Discussion in 'Training Logs' started by RedNeckJiuJitsu, Jul 13, 2009.

  1. RedNeckJiuJitsu Black Belt

    RedNeckJiuJitsu
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    11/26/2016 - Restarting 5/3/1 for ZDL and OHP


    Warm-ups and dynamic stretches



    ZDL + 3 kicks per leg, last each flying
    138.75x5 - spinning back
    173.75x5 - high roundhouse
    207.5x5 - front push
    225x5 - mid roundhouse
    260x5 - side
    295x5 - low roundhouse


    OHP (Power Clean first rep) / Rope Pull-ups +3 palm strike per hand and slow 20 count on speedball
    66.25x5 / 5
    83.75x5 / 5
    100x5 / 5
    108.75x5 / 5
    125x5 / 5
    141.25x9 / 5


    Bagwork
    1x4 min round combos
    1x4 min round "Tabata” interval straight punches
    1x4 min round triple punch + high roundhouse


    Neck Bridges
    Static stretches
     
    #541
  2. RedNeckJiuJitsu Black Belt

    RedNeckJiuJitsu
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    12/3/2016 - 5/3/1 week 2


    Warm-ups and dynamic stretches




    ZDL + 3 kicks per leg, last each flying
    138.75x5 - spinning back
    173.75x5 - high roundhouse
    207.5x5 - front push
    242.5x3 - mid roundhouse
    277.5x3 - side
    312.5x - low roundhouse




    OHP (Power Clean first rep) / Rope Pull-ups +3 palm strike per hand and slow 20 count on speedball
    66.25x5 / 5
    83.75x5 / 5
    100x5 / 5
    116.25x3 / 5
    132.5x3 / 5
    150x7 / 5




    Back Squat
    135x20



    Neck Bridges
    Static stretches




    I need to work out some conditioning or bagwork in the middle of the week...
     
    #542
  3. RedNeckJiuJitsu Black Belt

    RedNeckJiuJitsu
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    12/10/2016 - 5/3/1 week 3


    Warm-ups and dynamic stretches



    ZDL + 3 kicks per leg, last each flying

    138.75x5 - spinning back

    173.75x5 - high roundhouse

    207.5x5 - front push

    260x5 - mid roundhouse

    295x3 - side

    330x4 - low roundhouse

    • E1RM 371lbs


    OHP (Power Clean first rep) / Rope Pull-ups +3 palm strike per hand and slow 20 count on speedball

    66.25x5 / 5

    83.75x5 / 5

    100x5 / 5

    125x5 / 5

    141.25x3 / 5

    158.75x / 5

    • E1RM 184.5lbs


    Back Squat

    140x20



    Bagwork

    Shoutbox Workout Timer - MMA

    5x3min rounds, .3 intensity



    Neck Bridges
    Static stretches
     
    #543
  4. RedNeckJiuJitsu Black Belt

    RedNeckJiuJitsu
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    12/14 - The Pit Upper Body Workout. Did about half of it, timewise, but probably 2/3 of the pushups I should have done in that time.
     
    #544
  5. RedNeckJiuJitsu Black Belt

    RedNeckJiuJitsu
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    12/20
    Wasn’t able to lift over the weekend, so doing something different today.


    Warm-ups and dynamic stretches


    Power Clean & Jerk + + 3 kicks per leg, last each flying
    95x4 - spinning back
    135x4 - low roundhouse
    155x3 - front push
    175x3 - mid roundhouse
    185x2 - side
    195x2 - high roundhouse
    205x1 - front snap
    215x1 - spinning back
    225x1 (took like 6 attempts to get it high enough to get under it on the clean. Still half curled it. Thank you, Pillar, for making some good lifting music) - mid roundhouse


    Squats + kicks as above
    145x20 - side


    Bridges and stretches
     
    #545
  6. RedNeckJiuJitsu Black Belt

    RedNeckJiuJitsu
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    12/25/2016 - 5/3/1 week 1-2


    Warm-ups and dynamic stretches



    Power Cleans + 3 kicks per leg, last each flying

    142.5x5 - spinning back

    177.5x5 - high roundhouse

    ZDL

    213.75x5 - front push

    231.25x5 - mid roundhouse

    266.25x5 - side

    302.5x5 - low roundhouse - wanted more but had a little bit of stuff come up on rep #2 and figured I ought not push too much today… Didn’t help that I haven’t ate yet today...



    OHP (Power Clean first rep) / Rope Pull-ups +3 palm strike per hand and slow 20 count on speedball

    68.75x5 / 6

    85x5 / 6

    102.5x5 / 5

    111.25x5 / 5

    128.75x5 / 6

    145x10 / 5



    Back Squat

    150x15 - cramp hit at rep 14



    Static Stretches
     
    #546
  7. RedNeckJiuJitsu Black Belt

    RedNeckJiuJitsu
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    12/31/2016 - 5/3/1 week 2-2

    Warm-ups and dynamic stretches


    Power Cleans + 3 kicks per leg, last each flying
    142.5x5 - spinning back
    177.5x5 - high roundhouse
    ZDL
    213.75x5 - front push
    248.75x3 - mid roundhouse
    285x3 - side
    320x5 - low roundhouse


    OHP (Power Clean first rep) / Rope Pull-ups +3 palm strike per hand and slow 20 count on speedball
    68.75x5 / 6
    85x5 / 6
    102.5x5 / 6
    120x3 / 6
    136.25x3 / 6
    153.75x8 / 6


    Back Squat
    150x20


    Static Stretches
     
    #547
  8. RedNeckJiuJitsu Black Belt

    RedNeckJiuJitsu
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    1/7/2017 - 5/3/1 week 3-2

    Warm-ups and dynamic stretches


    Power Cleans + 3 kicks per leg, last each flying
    142.5x5 - spinning back
    177.5x5 - high roundhouse
    ZDL
    213.75x5 - side
    266.25x5 - mid roundhouse
    302.5x3 - front push
    337.5x4 - low roundhouse


    OHP (Power Clean first rep) / Rope Pull-ups +3 palm strike per hand and slow 20 count on speedball
    68.75x5 / 6
    85x5 / 6
    102.5x5 / 6
    128.75x5 / 6
    145x3 / 6
    162.5x7 / 4


    Back Squat
    155x20 - had a cramp start to come in on rep 15 but I commanded it gone in the name of Jesus. It went away and I finished my set. Praise the Lord.


    Some static stretches
     
    #548
    Last edited: Jan 14, 2017
  9. RedNeckJiuJitsu Black Belt

    RedNeckJiuJitsu
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    1/14/2017 - 5/3/1 Deload Week (added back in with the intent to get some higher rep sets)

    Warm-ups and dynamic stretches


    Power Cleans + 3 kicks per leg, last each flying
    145x5 - spinning back
    175x5 - high roundhouse
    205x5 - side
    ZDL
    235x5 - mid roundhouse
    255x5 - front push
    275x5 - low roundhouse - gas tank just very low today… hoped to sleep in but my boy was up at 6:35 as always and kept getting back up just as I was about back to sleep until I finally got up.


    OHP (Power Clean first rep) / Rope Pull-ups +3 palm strike per hand and slow 20 count on speedball
    65x8 / 6
    85x8 / 6
    105x8 / 6
    115x8 / 6
    125x8 / 6
    135x10 / 6


    Back Squat
    160x25


    Bagwork
    Shoutbox Workout Timer - MMA
    5x3min rounds, .3 intensity


    Static stretches
     
    #549
  10. RedNeckJiuJitsu Black Belt

    RedNeckJiuJitsu
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    1/20/2017 - Conditioning - It's Friday but I'm trying to get back in the habit of doing something in the middle of the week as well as lifting on the weekends.

    19:14-19:35
    123456


    6 sets of BW squats x20, pushups x10, pull-ups x5
    Total 120 squats, 60 pushups and 30 pull-ups in 21 minutes.


    Static Neck bridges and stretches
     
    #550
  11. RedNeckJiuJitsu Black Belt

    RedNeckJiuJitsu
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    1/21/2017 - 5/3/1 Week 1-3


    Warm-ups and dynamic stretches


    Power Cleans + 3 kicks per leg, last each flying
    146.25x5 - spinning back
    182.5x5 - high roundhouse
    ZDL
    218.75x5 - side
    236.25x5 - mid roundhouse
    275x5 - front push
    310x7 - low roundhouse


    OHP (Power Clean first rep) / Rope Pull-ups +3 palm strike per hand and slow 20 count on speedball
    70x5 / 6
    87.5x5 / 6
    105x5 / 6
    113.75x5 / 6
    131.25x5 / 6
    148.75x6 / 6


    Back Squat
    165x20


    Dynamic neck bridges
    Static stretches
     
    #551
  12. RedNeckJiuJitsu Black Belt

    RedNeckJiuJitsu
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    Set up my treadmill at my desk for work so I now have a walking desk as well as a standing desk. Have only used it a couple days, and even then not all day, but I already feel a difference. Looking forward to walking around below the LHW cutoff.


    1/28/2017 - 5/3/1 Week 2-3


    Warm-ups and dynamic stretches


    Power Cleans + 3 kicks per leg, last each flying
    146.25x5 - spinning back
    182.5x5 - high roundhouse
    ZDL
    218.75x5 - side
    255x3 - mid roundhouse
    291.25x3 - front push
    328.75x5 - low roundhouse


    OHP (Power Clean first rep) / Rope Pull-ups +3 palm strike per hand and slow 20 count on speedball
    70x5 / 6
    87.5x5 / 6
    105x5 / 6
    122.5x3 / 6
    140x3 / 6
    158.75x6 / 6


    Back Squat
    170x20


    Bagwork
    Shoutbox Workout Timer - MMA
    3x6min rounds, .3 intensity





    Dynamic neck bridges
    Static stretches
     
    #552
    Last edited: Feb 4, 2017
  13. RedNeckJiuJitsu Black Belt

    RedNeckJiuJitsu
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    2/1/2017 - Conditioning
    19:00-19:30
    12345 (20 min) 67


    7 sets of BW squats x20, pushups x10, pull-ups x5
    Total: 140 squats, 70 pushups and 35 pull-ups in 30 minutes.


    Neck bridges
    Static stretches
     
    #553
  14. RedNeckJiuJitsu Black Belt

    RedNeckJiuJitsu
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    Added video of last week’s bagwork to previous log entry. Please give helpful pointers as it’s been awhile since I’ve had a good eye watch. I had somebody say (and I'm pretty sure) the main thing is that my hips have lost some flexibility. Stretching pointers would be helpful as well.


    2/4/2017 - 5/3/1 Week 3-3


    Warm-ups and dynamic stretches


    Power Cleans + 3 kicks per leg, last each flying
    146.25x5 - spinning back
    182.5x5 - high roundhouse
    ZDL
    218.75x5 - side
    273.75x5 - mid roundhouse
    310x3 - front push
    346.25x4 - low roundhouse


    OHP (Power Clean first rep) / Rope Pull-ups +3 palm strike per hand and slow 20 count on speedball
    70x5 / 6
    87.5x5 / 6
    105x5 / 6
    131.25x5 / 6
    148.75x3 / 6
    166.25x / 6


    Back Squat
    175x20


    Bagwork
    1x4 min round combos
    1x4 min round "Tabata” interval straight punches
    1x4 min round triple punch + high roundhouse.
    1x4 min round "Tabata” interval straight punches


    Static stretches
     
    #554
  15. RedNeckJiuJitsu Black Belt

    RedNeckJiuJitsu
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    2/8/2017 - I was invited to compete in an ammy PL comp at the end of April. Gonna shoot to move to a shorter 3-day split (instead of the 1-day) to catch up and get some more progress. Doing a bench max test to see where I’m at on that today


    Upper body warm-ups and dynamic stretches


    Bench /75lb Thick Handle DB BORs +3 palm strikes
    125x5 / 10
    165x5 / 10
    195x3 / 10
    225x3 / 10
    255x2
    285x0 (this was supposed to be my 90% single)
    275x1 - pretty easy
    285x0 - bar was too high up when I brought it down to my chest. Need form fixes. A better bench would help as well (mine is a bit too high and the upper portion of the actual bench rocks from side to side)


    Bottoms-up Bench (pause between reps)
    225x1
    135x5
    155x5
    175x5
    195x5


    Dynamic neck bridges
    Static stretches
     
    #555
  16. RedNeckJiuJitsu Black Belt

    RedNeckJiuJitsu
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    2/10/2017 - Squat max test


    Warm-ups and dynamic stretches


    OHS +3 kicks each leg (last flying)
    45x5 - spinning back
    95x5 - high roundhouse
    BS
    205x5 - front push
    245x3 - side
    285x2 - mid roundhouse
    325x1 - front snap
    +belt
    365x1 - low roundhouse
    385x1 - mid roundhouse
    405x0 - butt shot up and shoulders went forward; otherwise I probably could have hit it.




    4 min 3 punch drill on bag
    4 min “Tabata” interval straight punches
    4 min 3 punch drill on bag
    Tried to focus on form improvements on the triple punches… Tabata is still just move and much and as fast as I can.


    Dynamic Bridges
    Static Stretches


    Decided not only am I gonna shoot to compete in the PL meet at the end of April, I’m going to also drop to the 183lb weight class. Weighed in at 216 on the weekend. Last time I cut weight (hit 186) I did it for a day before weigh in, but I also only actually cut for a month. I think I should be good with 2.5 months.
     
    #556
    Last edited: Feb 12, 2017
  17. RedNeckJiuJitsu Black Belt

    RedNeckJiuJitsu
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    2/12/2017 - DL Max Testing


    Warm-ups and dynamic stretches


    Power Cleans + 3 kicks per leg, last each flying
    135x5 - spinning back
    185x5 - high roundhouse
    DOH DL
    255x5 - side
    305x5 - mid roundhouse
    Mixed Grip
    355x3 - front push
    belt
    405x2 - low roundhouse
    455x2 - front snap
    505x1
    525x1 - Wife said I made it look easy.
    545x0 - Didn’t even break it.




    Power Clean and Jerk
    135x5


    Bagwork
    1x4 min round combos
    1x4 min round "Tabata” interval straight punches
    1x4 min round triple punch + high roundhouse.
    1x4 min round "Tabata” interval straight punches


    Dynamic neck bridges
    Static stretches
     
    #557
    Last edited: Feb 25, 2017
  18. RedNeckJiuJitsu Black Belt

    RedNeckJiuJitsu
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    2/25/2017
    Warm-ups and dynamic stretches


    OHS (pause in hole on all squats) +3 kicks each leg, alternating (last each flying)
    45x5 - spinning back
    95x5 - high roundhouse
    BS
    138.75x5 - front push
    173.75x5 - mid roundhouse
    207.5x5 - side
    225x5 - low roundhouse
    260x5 - front snap
    295x - mid roundhouse - no pauses


    Bench (pause at chest) +100lb 1-arm DB Rows, each side +3 palm strike per hand and slow 20 count on speedball.
    100x5 / 5
    123.75x5 / 6
    148.75x5 / 7
    161.25x5 / 8
    185x5 / 9
    210x8 - no pause or rows


    Dynamic Bridges
    Static Stretches



    Decided to nix competing in that PL meet at the end of April. Had some unexpected costs come up and too many other things I need to take care of in the next month to take the extra training time. Plus if we’re gonna take a 500 mile trip, we want it to be for more than 1 day and have our kiddos with us. But I’m going to change to doing all 4 lifts, but doing 2x lifts 1 day a week instead of just ZDL and OHP, at least for awhile. My wife said she’d like to see me compete at a more local meet at some point, perhaps down in Columbus. So we’ll see what happens with that.
     
    #558
  19. RedNeckJiuJitsu Black Belt

    RedNeckJiuJitsu
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    3/4/2017 - DL


    Warm-ups and dynamic stretches


    Power Cleans + 3 kicks per leg, last each flying
    135x5 - spinning back
    190x5 - high roundhouse
    DOH DL
    236.25x5 - side
    283.75x5 - mid roundhouse
    Mixed Grip
    307.5x5 - front push
    355x5 - low roundhouse
    401.25x5 - front snap


    Overhead Press / Rope Pull-ups + 3x straight palm strikes per side and 20 count speedball
    65x5 / 5
    78.78x5 / 5
    95x5 / 5
    102.5x5 / 5
    118.75x5 / 5
    133.75x10 / 5, 30 count on speedball instead of 20
     
    #559
  20. RedNeckJiuJitsu Black Belt

    RedNeckJiuJitsu
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    3/11/2017
    Warm-ups and dynamic stretches


    OHS (pause in hole on all squats) +3 kicks each leg, alternating (last each flying)
    45x5 - spinning back
    95x5 - high roundhouse
    BS
    138.75x5 - side
    173.75x5 - mid roundhouse
    207.5x5 - front push
    242.5x3 - low roundhouse
    277.5x3 - front snap
    311.25x5 - mid roundhouse - no pauses


    Bench (pause at chest) +100lb 1-arm DB Rows, each side +3 palm strike per hand
    100x5 / 8
    123.75x5 / 10
    148.75x5 / 10
    173.75x3 / 10 - forgot about the speedball til this round and said screw it for today
    198.75x3 / 9
    222.5x5 - 8 palms per side


    4 min 3 punch drill on bag


    Dynamic Bridges
    Static Stretches
     
    #560
    Last edited: Mar 12, 2017

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