Banging the Iron

Bjj.
Three hours of rolling, drilling and,bullshitting. Had a roll that almost lasted an hour. Almost immediately went into two more rolls right after. Long, tough but worthwhile day. Certain things I've been trying for awhile are starting to click.


Streeeeeeeeength.

Bench
40x25
60x5
70x5
90x5
100x5
113 3x5

I'm basically at poverty bench levels, which I guess is fine. I'm down like 40 lbs from what I weighed for my best bench. Things will come with time.

Powah snatch
60x4+ muscle
70x3+Muscle
75x3+M
80x3+M
90 3x3+SGPPx2+OHSx2

Curlz, jumps and other accessories.

I was going to squat but my lower back was fried.
 
Press
40x10
60x5
70x5
75x5
80 2x4
85 2x3

Kettle bell press
24 kg 3x10 each arm

Kettlebell circuit bullshit
24 kg 4x6 minute rounds
 
BJJ now huh? That's cool

I still <3 weightlifting. I'd be doing it for my S&C right now if my ankle and knee weren't jacked up.

3-17-18
Rods
100x5
120x5
140x3
150 2x3
160 2x3

Zercher squats (I was too lazy to adjust the height of my squat stands)
100 2x5
120x5
130 2x5

Knee was irritated so I cut it off.

Conditioning work 30 minutes total with the kettlebell.

Ab work, Knee rehab/prehab Shit.


Today.
Bjj 3 hours. I was the fucking nail today. Granted, rolling with high level guys that's always expected. Unfortunately I let one or two of the guys. I can compete with off. That's how I feel, I had their backs 3 or 4 times. They defended well enough the real trouble was they were defending by tucking their chin. If I knew them better I'd just "choke" their face. I just don't know how they'd respond haha. Live and learn, they still caught me afterwards.
 
You know how to work a rod, pal

I would deny that and say autocorrect, but the truth is no one can work one better than I.

A couple off BJJ days I missed on logging.

Yesterday

Push press
90x5
100x5
110x5
115x5

Jerk
120x5
130x3
135 4x3

Squat
150 3x5

Bench
100x5
110 2x5
120 2x5

Single leg RDLs with a kettle bell
24 kg 3x10 Each leg

Some other bro Shit.

Got roped into boxing for a half an hour.

Bjj drilled for an hour and thus ended my day
 
Still push pressing 115x5. That's cool man
 
Quick update, I'm weighing pretty light for me these days. Fluctuating between 180 to 193ish. Depending on things like comp dates and my love of beer. Really if I'm truly honest, lifting hasn't been something I've put real effort into since I was 23ish. So feels like I'm starting over again.

Squat (no belt)
100x5
140x5
175x5
160x8
160x5

Been dealing with a variety of ouchies that have limited me since last summer. Really only started squatting again probably two weeks ago. Considering my all time PR, I feel with consistency I can get back to a respectable number.

Deficit Jefferson curls
60 3x6

These are surprisingly have some positive effect towards helping my back ouchie. Tried a variety of things with no real success, hoping to see it continue to the point where I can at least consistently powerclean again. Really don't give much of a shit about deadlifting.

Will edit later post later to include any further physical activity/shenanigans.
 
Press
60x6
65x3
70x3
81 5x3

Incline DB press
75 3x10

DB row
85 3x10 (used fat grips)

Lat pulldown
130x10
150 3x10

Tricep pushdowns
100 3x10

Squat
100x5
140x5
160x1
170x1
184x1 (really didn't care for the depth on this rep. Will have to be better next time around.)
155 3x6


Kept the assistance work light due to a mild shoulder strain. Got the main work done, that's all that matters.
 
I had been wondering DYEL, and am happy this post confirmed YEL.

I used to lift things, I still do, but I used to too.

Broad jumps
4x3
Just used these to the legs feeling ready.

Squat (kg)
60x5
100x5
140x5
165x5
160 5x2 one set every thirty seconds.
155 5x1 one single every thirty seconds.

I knew I wasn't going to be able to do another set of 5 with anything above 160, so I called an audible and did this silly shit.

Belt squat
250 lbs 3x6

I used 4 45s, and two 35s. I'm not exactly sure if that's all of the resistance from the belt squat or not. I'm not educated enough on it.

45 inch box jumps
5x3 only focus was landing above parallel.

DB bench(lbs)
70x5
90x5
100 5x5 paused.

DB rows + DB rows with fat grips(lbs)
100x5
4x 125 lbs x 5 + 100x5

Incline DB press (lbs)
80 3x7

Lat pull down(lbs)
160 3x10

Tricep stuff

Finished with backwards sled drags 10 40 yard trips with 200 lbs on the sled.
 
AM session
Squat(kg)
Bar x whatever.
60x5
100x5
140x5
160x1
170 5x2 (one set every thirty seconds.)
170 5x1 (same as above)

Follow each warm up set with some single leg bounds 2x3 each leg.

Had to cut the session short

Pm session

Belt squat
270 3x6(lbs)

Box jumps 5x3 46 inch

Sled sprints
Sledx2 40 yards
Sled +45lbs x1
Sled + 100 lbs x4 40 yards
Sled + 45 lbs 3x5 20 yards.

DB bench press(lbs)
70x5
75x5
90x6
110 3x5

DB row
110 3x6

Lat pulldown
150 3x10

Tricep pushdown
110 3x10

Overhead press
135x6
155x6
190 3x1 last one had more lower body movement than I liked. I really don't give a fuck if the press isn't "strict" anymore but I am trying to make sure it's not a push press. This is above bodyweight though, so I guess I can't be too mad, after all I fucked up and thought it was bench day so I did these with some fatigue.
 
Squat
60x5
100x5
140x1 pause
160x1 pause
170x1 pause
150 2x5
160x1 pause
170x1 pause

Wanted to try and pause 180 but I ran out of time. Instead I was struggling to get loose and warm that's why I had those two drop down sets. Grand scheme of things, probably have better to have gotten those reps vs a single.
 
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