- Joined
- Apr 15, 2007
- Messages
- 1,336
- Reaction score
- 0
PRs:
Squat
E1RM: 135.9kg
1RM: 130kg
2RM: 120kg
3RM: 120kg
4RM: 120kg
5RM: 111kg
6RM: 111kg
7RM: 105kg
8RM: 108kg
9RM: ?
10RM: ?
Deadlift
E1RM: 164.3kg
1RM: 150kg
2RM: 150kg
3RM: 145kg
4RM: 145kg
5RM: 137.5kg
6RM: 133kg
7RM: 130kg
8RM: 130kg
9RM: 130kg
10RM: 130kg
Bench
E1RM: 113.3kg
1RM: 105kg
2RM: 105kg
3RM: 102kg
4RM: 100kg
5RM: 96.5kg
6RM: 90kg
7RM: 87.5kg
8RM: 87.5kg
9RM: 80kg
10RM: 80kg
Press
E1RM: 73.4kg
1RM: 65kg
2RM: 65kg
3RM: 65kg
4RM: 63kg
5RM: 63kg
6RM: 58kg
7RM: 55kg
8RM: 50kg
9RM: 50kg
10RM: 47.5kg
Other PRs:
Power clean 1RM: 85kg
Clean & Jerk 1RM: 90kg
Front Squat 1RM: 95kg
Push Press 1RM: 70kg
Weighted chin 5RM: 30kg
Weighted dip 5RM: 30kg
Consecutive pull-ups: 16 (20 a looooooong time ago)
---------------------------------------------------------------------
Stats:
Age: 27
Weight: 80-85kg
Height: 180cm
Resting heart rate: 60-65bpm
---------------------------------------------------------------------
As of 26/07/10, my routine:
Dead day:
Power clean 5x3
Deadlift wave
Glute ham raise 5x10
Press day:
Press wave
Chins 5x5
Good morning 5x10
Walkout 5x1
Squat day:
Squat wave
Front squat 5x3
Push Press 5x3
Bench day:
Bench wave
Rows 5x10
Dips 5x5
---------------------------------------------------------------------
5/3/1 breakdown:
Wave 1:
5x40%
5x50%
3x60%
5x75%
5x80%
5+x85%
Wave 2:
5x40%
5x50%
3x60%
3x80%
3x85%
3+x90%
Wave 3:
5x40%
5x50%
3x60%
5x75%
3x85%
1+x95%
Wave 4: (deload)
5x40%
5x50%
5x60%
5x65%
5x70%
---------------------------------------------------------------------
Accessory workouts: (to alternate)
Neck workout:
5x10 Front Harness
5x10 Side Harness
Grip workout A:
5x1x#1.5/#2 (overcrush)
5x10x#1/1.5 (set close)
5x10x#T/1 (no set close)
Grip workout B:
5x1#2/#2.5 (attempt)
5x3x#1.5/2 (set close)
5x5x#1/1.5 (no set close)
5x10x#T/1 (overcrush)
Grip workout C:
Hub deadlidt 5x3
Rolling thunder 5x3
Wicked wrist roller 5x10
---------------------------------------------------------------------
Prehab/Rehab workout: (to do instead of assistance on deload week)
Stiff-legged deadlift 5x10
Front squat 5x10
Split squat 5x10
Good morning 5x10
Petersen 5x10
Hanging leg raises 5x10
---------------------------------------------------------------------
Conditionning workouts:
Cardiac output workout (1-3/week):
45-90mn jogg @ 120-150bpm
Cardiac power workout (1-2/week):
60-120sec @ max HR /rep
4-12reps /session
2-5min rest, or until HR 120-130bpm
---------------------------------------------------------------------
What's next when I can:
-Integrate Joel's "MMA conditionning"
-Magnificient mobility for warmup
-Assess & correct for prehab & warmup
-start warmup with rope skip
-prowler work on off days when I get a prowler
-Snatch when I get an actual solid floor
-Squats & milk when I feel like it
---------------------------------------------------------------------
For reference:
Ok I thought maybe it's time I start a log here.
Lifting history: started 2 years ago, basically did only bench and pull-ups until I found this forum. Couldn't lift much last year because of my job. Now that I bought a squat rack, I started lifting again, this time with proper lifts. I rely mainly on "Starting strength" and on the forum.
Purpose: strength and power for judo ; grip strength for gi holding ; also getting weight to the top limit of my weigth division (81kg) without too much fat.
Current goals: squat, deadlift and bench 100kg (220lb). When I'll get there, start again
Current PR: squat 5x141lb, deadlift 5x141lb, bench 5x180lb
I know it's weak, but as I'm gradually increasing the weight by 2kg steps, it might take time before I find my actual PR. I prefer to start slow and make sure I keep good form. (also used to bench a lot more, in my curl monkeys days ^^)
Routine : currently I cycle 4 kind of workout sessions:
Strength day A:
-Squat 5x5
-Bench 5x5
-BOR 5x5
-weighted dips 5x5
-CoC 5x5
Strength day B:
-Deadlift 5x5
-OHP 5x5
-Turkish get-up 5x5
-weighted pull-ups 5x5
-CoC 5x5
Gas day A :
-50/20 with a "clean + front squat + OHP" complex
-interval burpees
Gas day B :
-50/20 with a "DB snatch + turkish get-up" complex
-interval burpees
I try to have at least 2 "strength days" in a week; whenever I can, I add a third.
I try to have at least 1 "gaz day" in a week; whenever I can, I add a second.
And this is my routine... plus a lot of boring running with my job (Army).
Thanks for any comment, remark, support, insult...
Squat
E1RM: 135.9kg
1RM: 130kg
2RM: 120kg
3RM: 120kg
4RM: 120kg
5RM: 111kg
6RM: 111kg
7RM: 105kg
8RM: 108kg
9RM: ?
10RM: ?
Deadlift
E1RM: 164.3kg
1RM: 150kg
2RM: 150kg
3RM: 145kg
4RM: 145kg
5RM: 137.5kg
6RM: 133kg
7RM: 130kg
8RM: 130kg
9RM: 130kg
10RM: 130kg
Bench
E1RM: 113.3kg
1RM: 105kg
2RM: 105kg
3RM: 102kg
4RM: 100kg
5RM: 96.5kg
6RM: 90kg
7RM: 87.5kg
8RM: 87.5kg
9RM: 80kg
10RM: 80kg
Press
E1RM: 73.4kg
1RM: 65kg
2RM: 65kg
3RM: 65kg
4RM: 63kg
5RM: 63kg
6RM: 58kg
7RM: 55kg
8RM: 50kg
9RM: 50kg
10RM: 47.5kg
Other PRs:
Power clean 1RM: 85kg
Clean & Jerk 1RM: 90kg
Front Squat 1RM: 95kg
Push Press 1RM: 70kg
Weighted chin 5RM: 30kg
Weighted dip 5RM: 30kg
Consecutive pull-ups: 16 (20 a looooooong time ago)
---------------------------------------------------------------------
Stats:
Age: 27
Weight: 80-85kg
Height: 180cm
Resting heart rate: 60-65bpm
---------------------------------------------------------------------
As of 26/07/10, my routine:
Dead day:
Power clean 5x3
Deadlift wave
Glute ham raise 5x10
Press day:
Press wave
Chins 5x5
Good morning 5x10
Walkout 5x1
Squat day:
Squat wave
Front squat 5x3
Push Press 5x3
Bench day:
Bench wave
Rows 5x10
Dips 5x5
---------------------------------------------------------------------
5/3/1 breakdown:
Wave 1:
5x40%
5x50%
3x60%
5x75%
5x80%
5+x85%
Wave 2:
5x40%
5x50%
3x60%
3x80%
3x85%
3+x90%
Wave 3:
5x40%
5x50%
3x60%
5x75%
3x85%
1+x95%
Wave 4: (deload)
5x40%
5x50%
5x60%
5x65%
5x70%
---------------------------------------------------------------------
Accessory workouts: (to alternate)
Neck workout:
5x10 Front Harness
5x10 Side Harness
Grip workout A:
5x1x#1.5/#2 (overcrush)
5x10x#1/1.5 (set close)
5x10x#T/1 (no set close)
Grip workout B:
5x1#2/#2.5 (attempt)
5x3x#1.5/2 (set close)
5x5x#1/1.5 (no set close)
5x10x#T/1 (overcrush)
Grip workout C:
Hub deadlidt 5x3
Rolling thunder 5x3
Wicked wrist roller 5x10
---------------------------------------------------------------------
Prehab/Rehab workout: (to do instead of assistance on deload week)
Stiff-legged deadlift 5x10
Front squat 5x10
Split squat 5x10
Good morning 5x10
Petersen 5x10
Hanging leg raises 5x10
---------------------------------------------------------------------
Conditionning workouts:
Cardiac output workout (1-3/week):
45-90mn jogg @ 120-150bpm
Cardiac power workout (1-2/week):
60-120sec @ max HR /rep
4-12reps /session
2-5min rest, or until HR 120-130bpm
---------------------------------------------------------------------
What's next when I can:
-Integrate Joel's "MMA conditionning"
-Magnificient mobility for warmup
-Assess & correct for prehab & warmup
-start warmup with rope skip
-prowler work on off days when I get a prowler
-Snatch when I get an actual solid floor
-Squats & milk when I feel like it
---------------------------------------------------------------------
For reference:
Ok I thought maybe it's time I start a log here.
Lifting history: started 2 years ago, basically did only bench and pull-ups until I found this forum. Couldn't lift much last year because of my job. Now that I bought a squat rack, I started lifting again, this time with proper lifts. I rely mainly on "Starting strength" and on the forum.
Purpose: strength and power for judo ; grip strength for gi holding ; also getting weight to the top limit of my weigth division (81kg) without too much fat.
Current goals: squat, deadlift and bench 100kg (220lb). When I'll get there, start again
Current PR: squat 5x141lb, deadlift 5x141lb, bench 5x180lb
I know it's weak, but as I'm gradually increasing the weight by 2kg steps, it might take time before I find my actual PR. I prefer to start slow and make sure I keep good form. (also used to bench a lot more, in my curl monkeys days ^^)
Routine : currently I cycle 4 kind of workout sessions:
Strength day A:
-Squat 5x5
-Bench 5x5
-BOR 5x5
-weighted dips 5x5
-CoC 5x5
Strength day B:
-Deadlift 5x5
-OHP 5x5
-Turkish get-up 5x5
-weighted pull-ups 5x5
-CoC 5x5
Gas day A :
-50/20 with a "clean + front squat + OHP" complex
-interval burpees
Gas day B :
-50/20 with a "DB snatch + turkish get-up" complex
-interval burpees
I try to have at least 2 "strength days" in a week; whenever I can, I add a third.
I try to have at least 1 "gaz day" in a week; whenever I can, I add a second.
And this is my routine... plus a lot of boring running with my job (Army).
Thanks for any comment, remark, support, insult...
Last edited:
