My ADD Training Log 2016

[calvus]

10/14/16

Sprints
7x 20m warmups @ 50-70%
10 x 10m sprints

Squats
10x45
5x135
5x135
5x185
5x225
3x5x245

Press
10x45
5x65
5x85
3x5x100

Deadlift (KG)
5x70
5x110
5x130
5x140

EZ Bar Curls
3x12x60

Dips
3x12xBW

Leg Raises
3x10xBW

Workout felt pretty solid today. Nothing really hurt, nothing felt too heavy, so I'll continue increasing the weight each workout - daily linear progression for now, but probably only for another week or so. Each workout I'm increasing squat by 10ln, Press by 10lb & deadlift by 10kg. Monday will be my 1st opportunity to increase bench, and I'm going up by 10 pounds, but probably 5 after that, depending on how it feels.

Oktoberfest this weekend! Here's a pic form last year:

 

[calvus]

10/31/2016

GYM

Squats
5x45
5x135
5x135
5x135
5x185
2x225
3x5x245

Press
8x45
5x65
5x85
3x5x100

Deadlift (KG)
5x70
5x110
3x130
5x140

Been sick for the last 2 weeks. Had Bronchitis. Decided to try to get in the gym early this morning, everything felt pretty crappy & then at the end when I was unloading weight after deadlifts I hurt my back. FML. Basically I dropped the weight back down to 110KG & then just tried to lift it back up on the racks & hurt my lower back. Hopefully its not too bad. Fucking sucks.

 

[calvus]

11/7/2016

BJJ - 1 Hour

Back has been feeling steadily better. Little tight this am, but I really needed to train. Got out on the mats & just went a little light. Avoided positions that aren't back friendly. Was really stoked to get some rolls in today.

 

[calvus]

11/14/2016

GYM - lets try this again...

Squats
5x45
5x45
5x135
5x135
5x165
5x185
10x210

Press
8x45
5x65
5x75
10x85
15x65

Chins
8,7,6

Face Pulls
20,20,20

Dips
15,15,10

*assistance was supersetted

Back has been feeling ok, hace just been swamped between work & taking care of the wife. She brok her leg a couple of weeks ago so I've been having to work + clean + cook + whatever else. It's funny, all that stuff I take for granted that she does is actually a lot of stuff lol. Squeezed in a working out this morning at 7am.

 

[calvus]

11/16/2016

BJJ - 1.5 Hours

Made it back to Kings tonight. Thought I'd be able to go yesterday but the schedule didn't permit. Glad I made it in today. We wpent a lot of time working transitions from the leg drag, then 30 minutes sparring. Got winded, but expected that.

 

[calvus]

11/17/2016

BJJ - 1 Hour

Worked on some x-guard transitions, then several rounds of sparring.

 

[calvus]

11/19/2016

GYM

Deadlift machine
10x135
5x5x225

Bench
10x45
5x95
5x115
5x135
15x155
5x175
20x115

DB Rows
15x75
12x75
12x75

Face Pulls
15,15,20

Trying really ease back into deadlifting since I have hurt my back twice in the last couple of months. Bench felt pretty good, nothing hurt.

 

[calvus]

11/20/2016

GYM

Squats
10x45
10x75
10x75
10x95
10x95
10x95

Press (supersetted with chins)
5x10x45

Chins
5x5xBW

Bench
10x45
10x65
8x95
6x105

BB Curls (supersetted wth shrugs)
3x12x60

DB Shrugs
3x12x25

Found some time today to sneak into the gym for a bit. Took short breaks, light weights, in & out in 45 minutes or less.

 

[calvus]

11/26/2016

BJJ - 1 Hour

Thanksgiving Open Mat. Good times.

 

[calvus]

11/28/2016

BJJ - 1.5 Hours

Made it to class Monday night. Worked some super basic stuff from closed guard, but as usual, picked up some nice details. Worked cross-collar choke from closed guard with both hand variations. Really focused on moving my hips to the right or left to get the 2nd hand in place. Also worked scissor sweep when the opponent blocks my 2nd hand by putting his hand on my bicep. Worked a few scissor sweep variations. Then 30 minutes of sparring.

 

[calvus]

12/2/2016

GYM

Squats
5x45
5x45
5x135
5x135
5x165
5x185
15x205
5x225
5x255
5x275

Press
5x45
5x45
5x65
5x75
12x85
5x95
5x105
10x65

Circuit 3x:
BW Pullups
10,8,6

BB Curls
10x70
10x60
10x60

BW Dips
12,12,12

Incline Situps
20,20,20

Been woking my ass off, just got back from Denver late last night, started work at 6:30am this morning. Didn't make it to BJJ at 10, but found some time during lunch to make it to the gym.

 

[calvus]

12/4/2016

GYM

Deadlift machine
10x135
5x5x225

Bench
10x45
5x95
5x115
5x135
15x155
5x175
5x195
5x155
5x135
20x115

In & out quick today, but at least got something done. 5x195 was hard, probably 2-3 reps form an AMRAP

 

[calvus]

12/5/2016

GYM

Squats
10x45
10x45
5x10x75

Press
5x10x45

Bench
10x45
10x75
8x95
15x105
8x95
10x75

Circuit:

Pullups
3x5xBW

BB Curls
3x10x50

DB Shrugs
3x10x35

Can't make it to BJJ today due to personal stuff so squeezed in a little workout.

 

[MIDMOBOX]

Way too many numbers in this log.

 

[calvus]

Yep, Midmo, been awhile since I posted a picture. I'll post one today.

12/7/2016

Pearl Harbor Day

BJJ - 1 Hour

Went to the competition class this morning, was basically winded after warmups so the rest of the hour of sparring kinda sucked lol. Got smashed repeatedly, but at the end of class I got my brown belt! So that was cool.

 

[calvus]

12/8/2016

GYM

Squats
10x45
10x45
5x135
5x135
3x175
3x205
10x225
3x245
3x275
3x295

Press
10x45
5x65
3x70
3x80
10x90
3x95
3x105
3x115
15x70

Circuit:
Pullups
10,7,6 x BW

BB Curls
10x70
10x60
10x60

Dips
3x15xBW

Couldnt make it to BJJ due to work, but was able to squeeze in a gym session this morning. Everything felt pretty good.

 

[MilkManUK]

Congrats on the brown Calvus!

 

[calvus]

Thanks Man!

 

[calvus]

12/9/2016

BJJ - 1 Hour

1st time rolling with the brownbelt. Unfortunately no super powers. I guess that comes at black. 1 Hour of sparring. Rolled with a bunch of tough motherfuckers today. I hurt.

 

[calvus]

12/10/2016

GYM

Deadlift machine
5x5x225

Bench
10x45
8x45
8x95
6x95
3x125
3x140
12x160
3x185
3x205
3x225 <-- Felt like a 3RM
12x125

DB Rows
15x75 - Lower back just said NO after the 1st set of these

Triceps Cable pushdowns
15,15,15

Face Pulls
20x20x20

Reverse Pyramid finisher
- triceps pushdowns
- cable curls

Good workout today except my lower back is feeling weird. The deadlift machine was ok, but the DB rows were tweaking it. Bench felt a little slow, but I'll take 3x225 for today - it's been a long time since I benched 2 plates. Ugly Sweater for the guys + lingerie for the girls Christmas dress-up party tonight lol. I have some genius friends.