Ens189's Lifting, MMA, and BJJ Log.

Absolutely slogged through my two mile run in 105+ degree heat today. That was rough.

Squats: 135, 185, 205, 225, 245 x 5, 255 x 3
Barbell Bridges: 135, 185, 225, 275 x 5

Weighed myself and I'm at 216lbs today. That's the heaviest I've been since my second kid was born. Thank God I'm going back to BJJ tomorrow.
 
Low energy today, had a real late night at work and had to come back early.

Barbell Rows: 95, 135, 155, 175, 195 x 5
-Need to stay here next week.

DB Rows: 70, 80, 90, 100 x 5

DB/Hammer Curls: 30, 35, 40 x 5.

35 minutes on the elliptical.
 
Good day today. Two mile run to sweat the weekend out.

Bench: 135, 185, 205, 225, 255 x 5
-PR since probably 2017 on the 255x5.

DB Incline: 70, 80, 90 x 5, 100 x 6. Gonna start adding a rep to that last set whenever I can.

Tricep Pulldowns: 4 x 10

2 one minute planks, 1 70 second plank. One minute rest in between sets.
 
Another great day today. Really been dialed in with my diet and no booze. 2 mile run for lunch.

Squats: 135, 185, 205, 225, 245, 255 x 5
-The last set was a surprise but I probably missed depth on the 5th rep by a few inches. Will repeat next week.

Barbell Bridges: 135, 185, 225, 275 x 5

Planks: 60, 60, 80 seconds with 60 seconds in between.
 
Had my lower back flair up ridiculously bad after that last squat workout and then my wife had knee surgery. got a couple little runs/bjj sessions in, in between but nothing of note. Two nights ago I replicated my last Bench workout so I'll just paste it here for my reference.

Bench: 135, 185, 205, 225, 255 x 5
-PR since probably 2017 on the 255x5.

DB Incline: 70, 80, 90 x 5, 100 x 6. Gonna start adding a rep to that last set whenever I can.

Tricep Pulldowns: 4 x 10

Had some hellacious BJJ sessions this week but was rewarded with the second stripe on my brown. Was tempted to take tonight off but did a conditioning circuit.

5 Pullups/10 Ball Slams/15 Burpees/20 Jumping Jacks in 13:47. Two full minutes off my PR but considering how hard I pushed at BJJ the last few days I'm ok with it.
 
Congrats on the bench PR and the stripe!! Awesome. Keep up the good work
 
Rough week, PT for my back has been tough but is helping. Still too nervous to squat or deadlift. But to top it off my left knee absolutely exploded on Monday night. When I went to bed it was fine but when I woke up it was almost double the size. Been icing and elevating a lot, still got a few runs in but BJJ is absolutely out of the question for now. Had a great bench workout yesterday at least.

Bench: 135, 185, 205, 225, 245, 260 x 5
-Still building. Not too far off from my PR from 2017 of 270 x 5.

DB Incline: 70, 80, 90 x 5, 100 x 7
 
Forgot to add my past few lifts.

Bench: 135, 185, 205, 225, 245 x 5, 260 x 3
DB Incline: 70, 80, 90 x 5, 100 x 8

Finally deadlifted for the first time in quite awhile and it went well. Took it super light.
135, 185, 225, 275, 315 x 5

Squats: 135, 185, 205, 225, 245 x 5
Barbell Bridges: 135, 185, 225 x 5

Had a few BJJ sessions and some two mile runs in there. Can't remember everything though.
 
Good one yesterday.

Bench: 135, 185, 205, 245, 260 x 5
DB Incline: 70, 80, 90 x 5, 100 x 8
 
BJJ for lunch.

Very slow progression on Deads.

135, 185, 225, 275, 320 x 5

6, 2 minute rounds on the heavy bag.
 
Two mile run at a snail's pace earlier (had to sweat the weekend out) and then an ok bench day.
Bench: 135, 185, 205, 225, 245 x 5, 265 x 4.
-Should definitely get that fifth rep next week.

DB Incline: 70, 80, 90 x 5, 100 x 8

4 sets of tricep extensions.
 
Super low energy at BJJ today. Not sure what happened. So-so leg day.

Squats: 135, 185, 205, 225 x 5, 245 x 4
-Left hip flexor was ridiculously tight. Really through me off.

Barbell Bridges: 135, 185, 225 x 5

20 minutes on the elliptical.
 
Solid BJJ day.

Deadlifts: 135, 185, 225, 275, 325 x 5
-Still progressing very slowly here. Back felt good.

Farmers Carries with a Trap Bar
135, 185, 225, 275, 315 x 20 yards. 365, 405 x 10 yards.
 
Felt really strong today.

Bench: 135, 185, 205, 225, 245, 265 x 5
-That 265 x 5 ties my all time 5 rep PR.

DB Incline: 70, 80, 90 x 5, 100 x 9

Turkish Get Ups: 40, 50 x 6, 70 x 2, 80 x 2, 90 x 1 (Left side fail).
 
Two mile run.

Deadlifts: 135, 185, 225, 275, 330 x 5
-Back felt very solid.

Treadmill intervals starting at 10.0 mph for 30 seconds and adding .1 in speed and a second every time through so I eventually finished at 11mph for 40 seconds. That was tough.
 
Front of my left hip felt really "pinchy" today. Need to figure that out.

Squats: 135, 185, 205, 225, 245 x 5
-Depth was adequate, not great. Hip definitely impacted.

Barbell Bridges: 135, 185, 225 x 5, 275 x 3

Leg Press: 135, 185, 225, 275, 315, 365 x 10
 
Forgot to log yesterday.

Two mile run.

Bench: 135, 185, 205, 225, 245 x 5, 270 x 4
-Feel confident I'll get that 5th one next week.

DB Incline: 70, 80, 90 x 5, 100 x 6
-Can't be a PR every week right?

Today I repeated my increasing sprint interval workout from earlier in the week and felt much better but I skipped a sprint by accident.
 
Up to six hours of BJJ for the week already.

Squats: 135, 185, 205, 225, 245 x 5
-Felt good

Barbell Bridges: 135, 185, 225 x 5.
-Couldn't pull 275 into place, the local gym spazz jammed the heck out of my finger and i couldn't get a grip.

Leg Press: 135, 185, 225, 275, 315, 365 x 10
 
What a great day. First I knocked out a 2 mile run in 105+ degree heat which I'm proud of and then:

Bench: 135, 185, 205, 225, 245, 275 x 5!!!
-I know I only hit 270 x 4 last week but I was feeling great and just as I was changing weights "Sober" came on the gym radio and I said fuck it, I'm going for it. Honestly could have had 1 or 2 more but hey it's still my 5 rep PR!

DB Incline: 70, 80, 90 x 5, 100 x 8

4 sets of triceps pushdowns.

20 minutes on the elliptical and some stretching.
 
Took about a month off to cut weight for the Austin Open which I ended up having to drop out of due to work reasons. Fuck. Got back to the weights two nights ago.

Bench: 135, 185, 205, 225, 245, 255 x 5
DB Incline: 70, 80, 90, 100

Last night:

Deadlifts:
135, 185, 225, 275, 315 x 5, 365 x 2
-I really fucked my left ring finger up a few weeks ago and simply couldn't hold the bar anymore.

Started Yoga for BJJ for Rocks and really enjoyed it. Need to make a point to stick with it this time.
 
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