💀 DEATH Triangle training log 💀

Wednesday, May 15, 2024

Greyskull Week 15/Day 2

A. Overhead Press
Bar X 8
65 X 5
85 X 3
92.5 X 1

105 X 5
105 X 5
105 X 5

**this was a grind. After the second set I didn't think I'd get five on the third set, so I was happy that I did**

B. Deadlifts
135 X 5
185 X 3
205 X 2

225 X 10

C. Banded Pullups
Blue X 15
Blue X 12
Blue X 12

D. Dips
BW X 6
Black Band X 10
Black Band X 10

E. Hammer Curls
25 X 12
25 X 12 + drop set burnouts


Thursday, May 16, 2024

Lunchtime - Walk, 30 minutes

PM - BJJ - No Gi
Drilled front facelock snap down Takedowns, then taking the back off the takedown
Drilled passing seated open guard to side control or backtake

Four 5-minute live rolls. All against black belts. Sometimes you're the hammer, but I only know the life of the nail.
 
Friday, May 17, 2024

Greyskull Week 15/Day 3

A. Bench Press
Bar X 10
95 X 5
115 X 5
140 X 3

155 X 5
155 X 5
155 X 10

B. Hammer Strength ISO-Lateral Low Row
45 X 8
55 X 6
70 X 12
70 X 12
70 X 12

C. Machine Pec Fly
90 X 8
110 X 10
120 X 12
120 X 12

D. Single Arm Cable Lateral Raises
11 X 10
11 X 10

E. Squats
Bar X 8
95 X 5
135 X 3
185 X 3
225 X 1

240 X 5
240 X 5
240 X 5

F. Farmer's Carry/Shrugs
59 X 45 seconds + shrugs X 3

Happy Friday, Triangles. Let's smash this weekend.

Weekend Theme:



**Really thought I posted that yesterday, but I think I actually fell asleep in the middle of writing it down**


Saturday, May 19, 2024

BJJ
Drilled some pretty neat backtakes from DLR. I did a berimbolo like a little guy!

Five 5-minute live rolls.

Got around 13K steps today.
 
Walk - 30 minutes, 3.0 mph

Been sick since Thursday. Had diarrhea yesterday 6 or 7 times yesterday lmao. Feeling better today. Elbow was getting better I thought but today it's been hurting again. I haven't lifted in two weeks! It's definitely better than it was but I don't know. I'm going to squat tomorrow. Maybe do some light benching. Maybe it needs some light weight movement.

The plan going forward for me is to get back to benching and try to hit that 500 bench. Pec has been feeling fine for a couple months now. I'm going to run 29,30,31,32 and see where I'm at. If my pec feels good I'll keep pushing for a 500 bench. If not then it's just not meant to be and I'll switch back to pressing for my upper body movement. If I can't push for the 500 bench I'm also going to start BJJ. I'm tired of waiting, I'm turning 38 in a couple days and I want to start with that and see if I like it. If I like it I know I'll get pretty good at it even though I'm old. lol
 
Stargazer Rex said:
Walk - 30 minutes, 3.0 mph

Been sick since Thursday. Had diarrhea yesterday 6 or 7 times yesterday lmao. Feeling better today. Elbow was getting better I thought but today it's been hurting again. I haven't lifted in two weeks! It's definitely better than it was but I don't know. I'm going to squat tomorrow. Maybe do some light benching. Maybe it needs some light weight movement.

The plan going forward for me is to get back to benching and try to hit that 500 bench. Pec has been feeling fine for a couple months now. I'm going to run 29,30,31,32 and see where I'm at. If my pec feels good I'll keep pushing for a 500 bench. If not then it's just not meant to be and I'll switch back to pressing for my upper body movement. If I can't push for the 500 bench I'm also going to start BJJ. I'm tired of waiting, I'm turning 38 in a couple days and I want to start with that and see if I like it. If I like it I know I'll get pretty good at it even though I'm old. lol
Click to expand...
Good luck Rex, I was 38 when I started Judo. You have a good athletic background which will certainly serve you well.
 
Stargazer Rex said:
Walk - 30 minutes, 3.0 mph

Been sick since Thursday. Had diarrhea yesterday 6 or 7 times yesterday lmao. Feeling better today. Elbow was getting better I thought but today it's been hurting again. I haven't lifted in two weeks! It's definitely better than it was but I don't know. I'm going to squat tomorrow. Maybe do some light benching. Maybe it needs some light weight movement.

The plan going forward for me is to get back to benching and try to hit that 500 bench. Pec has been feeling fine for a couple months now. I'm going to run 29,30,31,32 and see where I'm at. If my pec feels good I'll keep pushing for a 500 bench. If not then it's just not meant to be and I'll switch back to pressing for my upper body movement. If I can't push for the 500 bench I'm also going to start BJJ. I'm tired of waiting, I'm turning 38 in a couple days and I want to start with that and see if I like it. If I like it I know I'll get pretty good at it even though I'm old. lol
Click to expand...

Fuck yeah, Rex! If you ever come out to dirty jersey we can put on our jammies and roll around in my basement!
 
Sunday, May 19, 2024

Impromptu Arm Day

A. Triceps Pushdowns
44 X 10
55 X 15
66 X 12
66 X 12
66 X 12
66 X 12 + drop sets

B. Dual Cable Biceps Curls
15 X 12
20 X 12
25 X 8
20 X 12
20 X 10 + drop sets

C. JM Press
30 X 10
40 X 10
40 X 10
40 X 10

D. DB Shrugs
45 X 10
50 X 12
55 X 12
55 X 12 + drop sets

E. EZ Bar Curl - Myo Reps (Not sure I did them right)
40 X 28 (to failure)
mini sets with little rest until I did 28 more

**I've seen Dr. Mike talk about Myo Reps, but I'm not sure I did them right. I went to failure, which was 28 reps. Then I put the bar down, shook out my arms, and picked it right back up and did as many as I could till failure. Put it down, shake it out, maybe 5 seconds, and back to as many as I could. Not sure how many mini sets I did before I got to 28. Does that sound like I did it right?**

Monday, May 20, 2024

AM - Greyskull Week 16/Day 1

A. Overhead Press
Bar X 8
75 X 5
95 X 3
100 X 1

107.5 X 5
107.5 X 5
107.5 X 5 (that last one was a griiiiiiiiiiiiiiind)

B. Squats
Bar X 8
95 X 5
135 X 5
185 X 3
225 X 1

245 X 5
245 X 5
245 X 5 -- didn't think I was going to get this after the second set, but the first couple reps of the third set felt really good. A little DMX (and cocaine) go a long way, I guess.

C. Pullups
BW X 3 - holy fuck balls, I did 3 pullups. Everyone look at me. I'm ready for the Crossfit games.
Blue Band X 15
Blue Band X 12

D. 40 Degree Nordic Ham Curls
BW X 10
BW X 10

PM - BJJ

Drilled some DLR sweeps with some inversions. Probably not something I'll ever try in a live roll.

Two 6-minute live rolls
Two 5-minute live rolls

Dead

Happy Monday, savages. Let's choke this week out and then refuse to let go of the choke until we're DQed but we don't care because the week is DEAD. IT'S FUCKING DEAD!!!!!

This week's theme:

 
Tuesday, May 21, 2024

Conditioning - BJJ

#KillerTuesday

Warmups - 5 minutes alternating takedown/guard pulls

Shark Tanks: A/B/C
5 minutes: Passing DLR
3 minutes: Passing from caught in triangle
3 minutes: double guard pull/scramble/points

Three 5-minute live rolls.

Happy #TittyTuesday to those that celebrate this holiest of days.





I like coffee and have a dog too! We're PERFECT for each other!
 
Wednesday, May 22, 2024

Greyskull Week 16/Day 2

A. Bench Press
Bar X 10
95 X 5
115 X 5
140 X 3

157.5 X 5
157.5 X 5
157.5 X 10

B. Close Grip Bench
95 X 13
115 X 10
125 X 10
125 X 10

C. Deadlifts
135 X 5
185 X 3
205 X 2
230 X 8

D. One Arm DB Rows
35 X 8
50 X 5
70 X 8
70 X 8
 
Deadlift
135 x 3 x 2
225 x 3 x 2
275 x 3
315 x 3 x 2
365 x 3 x 5

Press
bar x 15 x 2
95 x 12 x 5

Facepulls
100 x 20 x 3

Finally some progress. Elbow barely hurt today. I was surprised because last night it was hurting quite a bit, had to ice it multiple times. On Tuesday just benching the bar had my elbow on fire. Feels good. Deadlifts felt light as fuck, too. I've never cleaned before in my life but I felt I could have cleaned 365 easily with how fast they were flying up.

Is the kid back? Time will tell!
 
Thursday, May 23, 2024

35 minute jog/walk
Jogged 10
Walk 5
Jog 5
Walk 5
Jog 5
Walk 5

2 miles just about on the dot.

Wanted to just jog/run the 2 miles, but my legs felt heavy and sore. Not sure if it's because I haven't been running, or the extra squatting compared to last year, or a combo. But I didn't want to wreck my legs with squat day tomorrow.
 
Friday, May 24, 2024

Greyskull Week 16, 2024

A. Overhead Press
Bar X 10
75 X 5
95 X 3
100 X 1

110 X 5
110 X 5
110 X 5

**Like the third time in a row that I didn't think I was going to get the third set, but was able to just barely grind it out**

B. Neutral Grip Lat Pulldown
110 X 10
121 X 10
143 X 12
148 X 10
148 X 10

C. Seated Low Cable Row
105 X 10
115 X 10
126 X 10
126 X 10

D. One Arm Cable Lateral Raise
11 X 12
11 X 10

**The above was in the a.m. at the gym. Below was early evening in my garage**

E. Squats
Bar X 8
95 X 5
135 X 3
185 X 2
225 X 1

250 X 5
250 X 3 -- FAIL
185 X 10

Legs felt super weak going in. Almost skipped it but decided to try. My first fail on the program. I'll go for 250 again on Monday and if I fail again then I do a de-load on just squats, dropping 10-15% and trying to outdo my reps on the 3rd sets.

F. 40 Degree Nordic Ham Curls
BW X 10
BW X 10

Saturday, May 25, 2024

BJJ - we had the Inverted Gear Gym guys come visit today.

King of the Guard, 3 ten minutes round in the 175+pound group
3 live 5-minute rolls

Happy Saturday, savages. I hope you all have a peaceful and lovely Memorial Day weekend.



patriotic-woman-with-american-flag-joshua-resnick.jpg
 
Squat
135 x 5 x 2
185 x 5
225 x 5 x 2
275 x 3 x 2
315 x 3 x 3

BP
bar x 20 x 2
135 x 12 x 5

DB rows
70 x 12
110 x 12 x 3

Ez bar curls
135 x 12 x 3

Feels good to curl a human adult for reps of 12 again! Elbow only hurt a little on the bench. But not as much as Tuesday when I benched. I was surprised I didn't feel it at all curling and rowing. Guess it's only extending the elbow that irritates it now.
 
Walk - 25 minutes, 3.0 mph, 6% incline

I might start #29 tomorrow. We'll see how the elbow feels. It's feeling pretty good right now but not 100%. I am lowering my BP and squat training max down to 390, which sucks, but it has to be done. The lower training max should be easier on the elbow.
 
Monday, May 27, 2024

AM - BJJ Holiday Roll

Six 5-minute live rolls.

I effed up my knee. It's swollen and feels like there's a water balloon under the skin. So I didn't lift in the afternoon and likely won't make BJJ tomorrow. We'll see how it's doing on Wednesday. Might be an upper only kind of week.
 
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