Ens189's Lifting, MMA, and BJJ Log.

ens189

ens189

ELI-te Belt
Platinum Member
Joined
Apr 20, 2009
Messages
9,734
Reaction score
25
Gonna start up a log to help me track things. I recently took six weeks off of lifting so I could finish my fight camp. Now that my fight is over and I'll be focusing on BJJ competitions more (until I go into camp again towards the end of the year) I can get back to lifting 3x a week.

I'm 5'10 and 195lbs. I want to regain the strength I lost during camp and continue getting stronger while hopefully getting my weight into the 180s so I can fight at 170 as opposed to 185 again. I need to improve my flexibility as well. I follow a loose 5x5 protocol but my last set is usually 3-4 reps. I continue doing that weight until I can get 5 reps on the last set and then I add weight. My hands are still pretty beat up from the fight which impacted some of my training today but here it is. I also did an hour of gi work today.

Flat Bench: 135, 185, 205, 225 x 5, 235 x 3
DB Incline: 60, 65, 70 x 8
Close grip bench: 95, 105, 135 x 5, 155 x 3
Turkish Get Ups: 30, 35, 40, 45 x 5 per arm.
 
Woke up very sore today, I expect it'll take a few sessions to work that out. Did an hour of BJJ in the afternoon and then.

Trap Bar Deads: 135, 185, 225, 275, 315, 365 x 5
DB Rows: 65, 70, 75 x 5 per arm
Barbell Rows: 95, 115, 135, 155 x 5
Turkish Get Ups: 35, 40, 45 x 5 per side

Feeling better but my hands are still a little jacked up. Probably gonna take the day off from BJJ tomorrow.
 
Made some good progress from last week. An hour of BJJ today and then:

Bench: 135, 185, 205, 225, 235 x 5, 185 x 10
DB Incline: 65, 70, 75 x 8
Close Grip Bench: 95, 115, 135, 155 x 5
Turkish Get Ups: 35, 40, 45 x 5 per arm, 50 x 3 per arm

Felt really good, will move all weights up slightly next week.
 
Feeling much better. Working graveyards right now so it can be a little tough to maintain energy and focus during the workout.

Trap Deads: 135, 185, 225, 275, 315, 375 x 5
Barbell Rows: 96, 115, 135, 155, 165 x 5
DB Rows: 70, 75, 80 x 5 per arm

Didn't do any core work this time, still felt pretty sore there from yesterday.
 
Decided to shelf the ego and finally work on my squat form. I hit parallel on every rep (my flexibility is atrocious) and did

Squats: 95, 115, 135, 155 x 5
Lunges: 30, 40, 50 x 8 per leg
Turkish Get Ups: 40, 45, 50, x 5, 60 x1

It's embarrassing how immobile I am below my waist. It has to be fixed.
 
Good session today. Only on graves for another two nights and then I can get back to BJJ 4-6 times a week.

Bench: 135, 185, 205, 225 x 5, 240 x 3, 185 x 11.
DB incline: 70, 75, 80 x 8, 85 x 3
Close Grip Bench: 100, 120, 140, 160 x 5
-last set felt very shaky. Will stay there for another week.
Turkish Get Ups: 40, 45, 50 x 10

Also foam/baseball rolled the fuck out of my quads and upper back which were spasming quite a bit for some reason.
 
Progressing nicely, slowly adding to all my lifts as I work back to pre-fight camp levels.

Trap Deads: 135, 185, 225, 295, 335, 385 x 5
Barbell Rows: 95, 115, 140, 160, 170 x 5
DB rows: 75, 80, 85 x 5
Sit-ups: 25 x 4

Can't wait to be done with graveyards and back on the mats.
 
Spent the first 10-12 minutes of my working trying to squat to parallel with just a bar and failed miserably. Recorded it and it looked pathetic. I'm gonna reach out to some of the more experienced posters here and PM them the video for advice. Once I said fuck that I just moved on to a shoulder day.

OHP: 95, 115, 135, 140, 145 x 5.
-Everything felt good here. Will add 5lbs to everything next session.
DB Press: 55, 60, 65, 70 x 5
-Same here, will add 5lbs next session.
Superset Side/Front DB Raises: 15, 20, 25 x 10
Sit-ups: 25 x 5
 
Did a 2.6 mile run in 22:16 during the mid day heat. Felt good to sweat out Saturday's beers. Gotta get back to doing more roadwork. Started with a new pre workout today and had a lot of energy, being back on my normal shift definitely contributed as well.

Bench: 135, 185, 205, 225, 240 x 5, 185 x 12
DB Incline: 70, 75, 80 x 8, 85 x 5
Close Grip: 100, 120, 140, 160 x 5
Turkish Get Ups: 40, 45, 50 x 10

Feel great and everything is progressing nicely. Will move up in weight or reps accordingly next week. I also rolled on Friday and will be running an open mat tomorrow. I would like to get 5 BJJ sessions in this week.
 
Had a really good hour of non stop rolling at BJJ today. Then I did this when I got to work:

Trap Bar Deads: 135 185 245 295 340 390 x 5
Barbell Rows: 100 120 150 175
DB Rows: 80, 85, 90 x 5 per arm
Sit Ups: 25 x 6

Very happy with how things are progressing. I know a plateau is coming but for now I'll enjoy getting back to where I was pre-fight camp.
 
Taught lunch class in the gi today. Got about a half hour of live rolling down. Solid shoulder day. Made some progress.

OHP: 100, 120, 140, 150 x 5

Will add 5lbs next session but I am definitely reaching my current limits here.

DB Press: 60, 65, 70, 75 x 5

Same as above.

Front/Side Raises: 20, 25, 30 x 10

Push-ups: 25, 25, 20.

Complete failure on that last set. These are about to become a main priority. Absolutely pathetic.

Sit-ups: 25 x 7
 
Got some good rolling and BJJ work in the past few days. Good to get back under the barbell today.

Bench: 135, 185, 205, 225, 245 x 5, 185 x 13

-Back to pre camp levels here. Time to get better and stronger.

DB Incline: 70, 75, 80 x 8, 85 x 6

-Will continue working towards 85 x 8 here.

Close Grip: 105, 125, 145, 165 x 5

-Feeling much stronger here.

Turkish Get Ups: 40, 45, 50 x 10

-Time to maybe add a 55x3 here.
 
Deadlifts: 135, 205, 255, 335, 395 x 5

-Felt pretty good, will move up to 400 x 5 next week. Need to not have such drastic jumps between sets from now on.

Barbell Rows: 105, 125, 155, 180 x 5

-Everything felt good here but lower back was very sore from Deads.

DB Rows: 85, 90, 95 x 5

-Felt really strong here.

Been rolling really well and making good leaps in BJJ. Need to get back to focusing on body weight stuff too. Push-ups were not even worth logging today.
 
Had to take a three week forced hiatus when I got selected for some bad ass ATV training at work. We were riding 70-80 miles a day in 105 degree weather and I had no energy left for working out. Got some rolls in at BJJ today and then:

Bench: 135, 185, 205, 225, 245 x 5, 185 x 14

-Pleasantly surprised here but the 14 rep failure set wrecked the rest of my workout.

DB Incline: 70, 75 x 8, 80 x 5

-Left shoulder felt very..."wobbly" so I voluntarily stopped.

Close Grip Bench: 95, 115, 135, 155 x 5

Not a bad day overall for my first day back in three weeks.
 
Felt absolutely fantastic today. Good hour of BJJ and then:

Deads: 135, 185, 225, 275, 315, 365, 405 x 5

-Last set came up slow but felt good. I am sure I'll pay for that volume tomorrow.

Barbell Rows: 95, 115, 135, 165, 185 x 5

-Last set was sloppy. Will stay here for the next session.

DB rows: 90, 95, 100 x 5

That's the heaviest we've got, I'll start adding reps next time. I leave for vacation on Sunday, I reckon I'll be doing lots of running and body weight stuff in Michigan.
 
Disgusting how unproductive this summer has been between training for work and vacation. I've been camping this past week and haven't lifted since my last post. Got two solid runs in while I was up there at least. Finally got back to civilization and did a quick lift at a local commercial gym.

20 mins on the eliptical

Bench: 135, 185, 205, 225, 245 x 5
DB Inclince: 60, 70, x 8, 80 x 6
Barbell Rows: 95, 115, 135, 155, 185 x 5
Pullups: 4,4,3,4

Ab/Stretching Circuit.

Never been more disgusted with my workout routine lately, can not wait to get home and get back to a regular schedule. Hoping to get to a local BJJ gym for an open mat tomorrow.
 
First day back from vacation and I hit the ground running (literally). I weigh 209lbs this morning and I look like a sack of cottage cheese. Body composition is a major improvement point right now, I doubt I've ever looked worse. Decided to start running Tactical Barbell "Fighter" using Deads, Rows, and Bench.

Started the day with a fasted 2.6 mile run and went to BJJ where we had an unusually tech heavy class with no live rolling.

Today's programming was 75 of your 1RM for 5x5 so. I calculated my 1RM off of sets of 5 so I got Deads for 455, Rows for 210, and Bench for teh 275. Therefore...

Deads: 340 5x5
Bench: 205 5x5
Rows: 155 5x5

It's a lot of volume for usre but I like it so far.
 
I woke up and knocked out a 1.5 mile run in 13 minutes and then went to BJJ. That's four classes this week. I've also done some form of cardio every day and got my weight down to 203.6 already. Been using MyFitnessPal to track calories and usually have 900-1100 left over every day so I know I am burning fat. Will look to be under 200 by the end of next week.

Today was the same programming as last week so it was:
Deads: 340 5x5
Bench: 205 5x5
Rows: 155 5x5
Things definitely felt much easier, could be the new PWO?
 
Been MIA for a few months. I fractured my patella and that knocked me out of the game for awhile. I started working out again last week but just didn't log anything. Right now I'm 210-15lbs which is 20lbs higher than I need to be and my cardio is dogshit. At least my strength levels are relatively consistent. I decided I'm going to compete in Master's Worlds this year so I want to be in the best shape of my life for that tournament. Looking to compete in a month or two as well.

Two mile run in 17:30
Barbell Rows: 95, 115, 135, 155, 185 x 5
DB Rows: 70, 75, 80 x 8 per arm
Pull-ups: 4, 4, 3

Sit-ups: 100, 34 regular, 33 twisting right, 33 twisting left

Standing Sit-ups with 25 x 5, 35 x 5, 45 x 5 x 3
 
This is the part where I'm supposed to be a dick but get to work, bud. You got this.

you fat, sandbagging :eek::eek::eek::eek::eek::eek:
 
You must log in or register to reply here.

Latest posts

Forum statistics

Threads
1,254,679
Messages
56,664,414
Members
175,336
Latest member
Swamps

Share this page

Back
Top