Magnesium Carbonate, 4oz Gloves, and Sledgehammers | Page 29

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

  1. RedNeckJiuJitsu Black Belt

    RedNeckJiuJitsu
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    So I had too much going on to lift the last 2 weeks. I also had to get a new phone. I got my old phone working again for a bit, so I'm hoping to pull my Wendler 531 app info over to my new phone, but at this point, I just need to do something again. Wasn't even planning on getting a chance to lift today, as a friend is supposed to cover over to spar/roll tomorrow. Praying that happens as we both could us a good martial arts training session.




    4/1


    Warm-up and dynamic stretches
    Power Clean & Jerk (+ 3 kicks per side, last flying, and 3x straight palms per side)
    95x4 - spinning back
    135x4 - low roundhouse
    165x4 - side
    185x2 - mid-roundhouse
    205x1 - front push
    225x 0 - Tried for the clean 2x but didn't get the snap so just did 5x more dynamic deadlifts for a total of 7x

    Deadlifts
    - DOH
    315x5 - front snap
    365x3 - spinning back
    405x1 - low roundhouse
    - mixed grip
    435x1 - side
    + belt
    465x1 - mid roundhouse
    495x1 - front push
    515x0 - readjusted self, let music build more, and tightened belt
    515x1 - high roundhouse


    Bagwork
    4 min triple punch drill
    4 min "Tabata" interval straight punching


    Static stretches
     
    #561
  2. RedNeckJiuJitsu Black Belt

    RedNeckJiuJitsu
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    4/15/2017 - Trying to restart my 531 yet again. Last while I’ve had so much other stuff going on and to do, some of which was pretty physical (such as moving firewood and stacking beams), so I just skipped lifting. Glad I'm not trying to prep for that meet at the end of this month... Still haven't finished setting up my 531 app on my new phone. Hoping to do that tonight. I just copied the last 531 DL workout I did and upped a few poundages and reps if I could.



    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
    405x5 - front snap


    Overhead Press / Rope Pull-ups + 3x straight palm strikes per side and 20 count speedball
    65x5 / 6
    78.75x5 / 7
    95x5 / 6
    105x5 / 6
    120x5 / 6
    135x10 / 5


    Bagwork
    1x4 min round combos
    1x4 min round "Tabata” interval straight punches


    Dynamic neck bridges
    Static stretches
     
    #562
  3. RedNeckJiuJitsu Black Belt

    RedNeckJiuJitsu
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    4/29/2017 - restarting 531 for Squat and bench as well
    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
    260x2 - no kicks

    Didn’t even try to do 295 feeling too drained on 260. I was debating on even trying to lift today, leaning to tomorrow, but have some other things going tomorrow… need to get back on a normal lifting routine for at least once a week, getting myself to sleep a little earlier consistently, and cutting out my second coffee at work in the afternoon. At least I’ve been walking on my treadmill while working pretty regularly. Will have to hit this again next week.

    Stretches
     
    #563
  4. Cool Hand Luke The Real Cool Hand Luke

    Cool Hand Luke
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    which app do you use for 531?
     
    #564
  5. RedNeckJiuJitsu Black Belt

    RedNeckJiuJitsu
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    Wendler Log.
    For the longest time, I used a spreadsheet someone made on here a loooong time ago, but finally found an app that I liked. I actually haven't even delved into all that it can do yet. I just today got it set up to automatically round to the available plates that you have. (Due to some advice form on here about 8 years aog, I bought some big washers so that I can microload and adjust the weight by 1.25lbs. I always just did the math manually before). Wendler log can also do your assistance program (although that's another feature I don't use at this point), or rename your lifts (if you're doing Zercher DLs instead of conventional, front squats, etc).



    5/7/2017


    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
    306.25x5 - front push
    353.75x5 - low roundhouse
    401.25x7 - front snap


    Overhead Press / Rope Pull-ups + 3x straight palm strikes per side and 20 count speedball
    62.5x5 / 6
    78.75x5 / 6
    93.75x5 / 6
    101.25x5 / 6
    117.5x5 / 6
    133.75x11 / 7


    Bagwork
    1x4 min round combos
    1x4 min round "Tabata” interval straight punches
    A few sets of triple punch + high roundhouse. Should’ve been 1x4min round, but just didn’t have it in me.
     
    #565
    Cool Hand Luke likes this.
  6. RedNeckJiuJitsu Black Belt

    RedNeckJiuJitsu
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    5/21/2017 - 531 Squat 5+ day

    Warm-ups and dynamic stretches


    OHS (pause in hole on all squats) +3 kicks each leg, alternating (last each flying)
    45x5 - spinning back
    95x5 - front push
    138.75x5 - high roundhouse
    BS

    173.75x5 - mid roundhouse
    207.5x5 - side
    225x5 - low roundhouse
    258.75x5 - front snap

    +belt

    258.75x5 (forgot the change the weight)
    293.75x5 - mid roundhouse - no pauses



    So much for getting a full workout in today… Shooting to repeat next week with more reps on last set and doing my bench and rows as well.



    Stretches
     
    #566
  7. RedNeckJiuJitsu Black Belt

    RedNeckJiuJitsu
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    5/28/2017 (forgot to post last week) - 531 Squat 5+ day
    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
    138.75x5 - front push
    BS
    173.75x5 - mid roundhouse
    207.5x5 - side
    225x5 - low roundhouse
    258.75x5 - front snap - no pause
    +belt
    293.75x5 - 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.
    98.75x5 / 6
    123.75x5 / 7
    158.75 (should’ve been 148.75 but messed up the math) x5 / 8
    161.25x5 / 10
    185x5 / 9
    210x8 - no pause or rows


    Some Stretches
     
    #567
  8. RedNeckJiuJitsu Black Belt

    RedNeckJiuJitsu
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    6/3/2017


    Warm-ups and dynamic stretches (had to do jumping jacks instead of jump rope as my rope may be shot. Need to try to epoxy it or find another good heavy rope.)


    Power Cleans + 3 kicks per leg, last each flying
    135x5 - spinning back
    188.75x5 - high roundhouse
    DOH DL
    236.25x5 - side
    283.75x5 - mid roundhouse
    Mixed Grip
    331.25x3 - front push
    377.5x3 - low roundhouse
    belt
    425x6 - front snap


    Overhead Press / Rope Pull-ups + 3x straight palm strikes per side and 20 count speedball
    62.5x5 / 6
    78.75x5 / 7
    93.75x5 / 7
    110x3 / 6
    126.25x3 / 6
    141.25x / 7


    Bagwork
    4x6min rounds Shoutbox MMA timer, .3 intensity


    Dynamic neck bridges
    Static stretches
     
    #568
  9. RedNeckJiuJitsu Black Belt

    RedNeckJiuJitsu
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    6/11/2017 - 531 Squat 3 day
    Warm-ups and dynamic stretches


    OHS +3 kicks each leg, alternating (last each flying)
    45x5 - spinning back
    95x5 - high roundhouse
    138.75x5 - front push
    BS
    173.75x5 - mid roundhouse
    207.5x5 - side
    242.5x3 - low roundhouse
    276.25x - front snap
    +belt
    311.25x3 - mid roundhouse


    Bench (pause at chest) +100lb 1-arm DB Rows, each side +3 palm strike per hand and slow 20 count on speedball.
    98.75x5 / 10
    123.75x5 / 10
    148.75x5 / 7
    173.75x3 / 7
    197.5x3 / 7 - no pause
    222.5x - no pause or rows



    4 min 3 punch drill on bag
    4 min “Tabata” interval straight punches
    4 min 3 punch drill on bag + kicks after each set for a little over half the time


    Static Stretches
     
    #569
  10. RedNeckJiuJitsu Black Belt

    RedNeckJiuJitsu
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    6/18/2017


    Warm-ups and dynamic stretches - fixed my jump rope. YAY!


    Power Cleans + 3 kicks per leg, last each flying
    135x5 - spinning back
    188.75x5 - high roundhouse
    DOH DL
    236.25x5 - side
    283.75x5 - mid roundhouse
    Mixed Grip
    353.75x5 - front push
    401.25x3 - low roundhouse
    belt
    448.75x5 - front snap


    Overhead Press / Rope Pull-ups + 3x straight palm strikes per side and 20 count speedball
    62.5x5 / 8 - forgot speedball
    78.75x5 / 8 - forgot speedball
    93.75x5 / 7
    117.5x5 / 7
    133.75x3 / 6
    148.75x7 - no pull-ups, punches, or speedball


    Bagwork
    1x4 min round triple punch
    1x4 min round "Tabata” interval straight punches


    Static Stretches
     
    #570
  11. RedNeckJiuJitsu Black Belt

    RedNeckJiuJitsu
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    6/25/2017 - 531 Squat 531 day

    Warm-ups and dynamic stretches


    OHS +3 kicks each leg, alternating (last each flying)
    45x5 - spinning back
    95x5 - high roundhouse
    138.75x5 - front push
    BS
    173.75x5 - mid roundhouse
    207.5x5 - side
    258.75x5 - low roundhouse
    293.75x3 - front snap
    +belt
    328.75x4 - mid roundhouse


    Bench (pause at chest) +100lb 1-arm DB Rows, each side +3 palm strike per hand and slow 20 count on speedball.
    98.75x5 / 10
    123.75x5 / 10
    148.75x5 / 10
    185x5 / 8
    210x3 / 8
    235x5 - no pause or rows


    Bagwork
    3x6min rounds Shoutbox MMA timer .3 intensity


    Dynamic Bridges
    Static Stretches
     
    #571
  12. RedNeckJiuJitsu Black Belt

    RedNeckJiuJitsu
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    7/1/2017


    Warm-ups and dynamic stretches


    Power Cleans + 3 kicks per leg, last each flying
    135x5 - spinning back
    188.75x5 - high roundhouse
    DOH DL
    236.25x5 - side
    283.75x5 - mid roundhouse
    258.75x8 - front push
    Mixed Grip
    306.25x8 - low roundhouse
    353.75x5 - front snap


    Just wasn’t as good to go as I’d hoped and had a friend stop by to pick up my tiller that I found out isn’t working right. Supposed to be deload anyways, so I’ll be okay.
     
    #572
  13. RedNeckJiuJitsu Black Belt

    RedNeckJiuJitsu
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    7/9/2017 - 531 Squat deload day

    Warm-ups and dynamic stretches


    OHS +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
    190x8 - low roundhouse
    225x8 - front snap

    258.75x1 - mid roundhouse


    Just not into it. Didn’t have all my pre-WO supps so that may have made a difference.
     
    #573
  14. RedNeckJiuJitsu Black Belt

    RedNeckJiuJitsu
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    7/16/2017 - 20 Rep Squats Day 1

    Decided to change things up a bit and do a full 20 rep squat program for a bit. Since it's shorter than my normal split, I'm going to shoot to lift multiple times a week, as I could use the test boost.


    Warm-up - slight, just ran around the basement a very little and did 5 box jumps over a chair

    Squat
    135x25


    Pull overs
    x20


    Push ups
    x20

    Rope Pull Ups
    x8

    Some stretches
     
    #574
    Last edited: Jul 23, 2017
  15. RedNeckJiuJitsu Black Belt

    RedNeckJiuJitsu
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    7/17 - 20 Rep Squats day 2

    Slight warm up

    Squats
    145x25

    Push Ups
    x22

    Pull Ups
    x 10


    Some stretches
     
    #575
  16. RedNeckJiuJitsu Black Belt

    RedNeckJiuJitsu
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    7/23 - 20 rep squats day 3

    2x6 min rounds Shout box MMA timer .3 intensity


    Squats
    155x25


    Pull Overs
    x20


    Push Ups
    x23


    Rope Pull Ups
    x10


    Dynamic bridges and static stretches
     
    #576
  17. RedNeckJiuJitsu Black Belt

    RedNeckJiuJitsu
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    7/28 - 20 rep squats day 4

    2x6 min rounds Shout box MMA timer .3 intensity


    Squats
    165x25


    Pull Overs
    x20


    Knuckle Push Ups
    x25


    Rope Pull Ups
    x11


    Knuckle Push Ups
    x15


    Rope Pull Ups
    x7


    Dynamic bridges and static stretches
     
    #577
  18. RedNeckJiuJitsu Black Belt

    RedNeckJiuJitsu
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    7/31 - 20 rep squats day 5


    1x6 min rounds Shout box MMA timer .3 intensity


    Squats
    175x25


    Pull Overs
    x20


    Knuckle Push Ups
    x25


    Rope Pull Ups
    x8


    Knuckle Push Ups
    x16


    Rope Pull Ups
    x8


    1x6 min rounds Shout box MMA timer .3 intensity


    Dynamic bridges and static stretches
     
    #578
  19. RedNeckJiuJitsu Black Belt

    RedNeckJiuJitsu
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    8/3 - 20 rep squats day 6


    1x6 min rounds Shout box MMA timer .3 intensity


    Squats
    135x6
    185x25


    Pull Overs
    x20


    Knuckle Push Ups
    x27


    Rope Pull Ups
    x10


    2x6 min rounds Shout box MMA timer .3 intensity


    Static stretches
     
    #579
  20. RedNeckJiuJitsu Black Belt

    RedNeckJiuJitsu
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    8/6 - 20 rep squats day 7


    2x6 min rounds Shout box MMA timer .3 intensity


    Squats
    135x8
    195x23


    Pull Overs
    x20


    Knuckle Push Ups
    x27


    Bar Pull Ups
    x10


    Knuckle Push Ups
    x23


    Bar Pull Ups
    x8


    2x6 min rounds Shout box MMA timer .3 intensity


    Dynamic bridges static stretches
     
    #580

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