Johoho and a bottle of iron

[joho]

Oct 14 2010
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3.3km elliptical- 22mins
Dragonboat practice:
Circuit day: 2mins on each station, 1 min off

Front squat push: 60 pounds x 45
Front squat: 60 pounds x 30
Sumo deadlift: 60 pounds x 45
BW Pistols: 6 each side
ERG(rowing machine): 524m, avg time ~1:57

Hour break for PROTEIN SHAKE

Jujitz practice----( 2 hrs)

shrimps, warmup, etc etc.
went over and over take downs, correct positions, half guard passing

Notes:
Rolled with the jewjitz coach, put me in a neck crank that put me out of commission. Then I decided about 30 secs later, pain is nothing, I can roll again! Swept me from half guard when I was in top position and even though i was tucking my chin, the weight really cranked on my neck. Couldn't move for 10 mins after lol!

On other notes, I didnt get subbed by the regulars there, almost got keyed, but fought it out!

Against the newbies, I've been trying the youtube submissions, and I must say, if you follow the steps, it does work(on newbies)! Got a gogoplata on this one guy, as well as a wierd shoulder crank from sidemount.

Other things: Starting to be able to correctly pace myself. I still get caught in some of the other people's paces though. Circuit work is really helping my muscle endurance. I definitely have to add more cardio though.

I don't know when I can run! I'm too damn tired as it is.... and I don't wanna cut into my rest day!!

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[joho]

Oct 15/2010 Smolov + Stronglifts
----------------------Approx 1-3 min break between sets
Squats: 5x7 155<killer, I'm so not used to these high reps.
Bench: 115 5x5
Inverse rows: 20/10/13
Weighted chin/pulls: 35 x 1, 2 pulls, 35x1, 3 pulls, 35x1 (negative)

ERG rowing machine Intervals: 1/1, 2/2, 3/3, 4/4, 3/3, 2/2, 1/1
Spin bike Cardio cooldown: 15 mins.

Notes:
Hip flexor still hurts, but the chiropractor today friggin miracle manned me.
Motivational speeches are bloody awesome. Was feeling all like blughhh then I went and listened to champions and I was all like yearrrr!!

Jujitz tomorrow. 4 hours of it.. yay..?
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[Roy]

Yeah there are not too many sub-200 pounders on this board. Our numbers are pretty close but I think I am getting pretty close to my genetic max for strength--which is admittedly limited--so I'm sure you'll outpace me soon. I'd like to get to a 315 lb Deadlift tho for 1RM. Right now I can tear 275 off the floor pretty easily so I think it's more a technique than strength issue that's holding me back on that lift. My squat has always been very weak I'm not sure why (current max is 175 lbs tho I might be good for more).

 

[Roy]

Frank Yang is an impressive guy but I wouldn't worry about him dropping down to 140 lbs, as according to his website he's at like 5% body fat already at like 160-something. Needless to say tho his power-to-weight ratio is still way ahead of mine.

 

[joho]

Oct 16/2010
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Jujitz Gi- 2 hours
Nice and relaxed, got my pace going on. drilled on triangles, sweeps, and platas. gotta work on breaking their posture and getting arm space.

Grappling at end.

MMA Jujitz Nogi 2 hours- A lot of standing clinches, takedowns, pummeling, headlocks drills. Wasn't any grappling at end. Getting into clinches from striking

Notes: hurt finger, cut ear, couple of head bruises, good day.
Smolov tomorrow!! eurgh.
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[joho]

Oct 17/2010 Smolov
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Squats: 7x5 165
Misc: some chins/pulls, tried to do muscleups, 1x 225 dead

Dragonboat practice: 1.5 hours,(helped out newbies with paddling form)

Notes: Not looking forward to tommorow's S&C...10x3 175, going to take me forever. Also, I'm training 2 more newbies in S&C now, starting them on stronglifts! I am gunna sleep so bloody well tonight, so bloody tired.
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[joho]

Oct 18/2010
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Squats: 10x3 175
Bench: 135 5x5 pr
Chins+30: 2x5, 1x3, 1 negative
Ran 2.5k

Notes: sprained finger so no double end bagging. Was going to shadowbox right after but someone stole my laptop at the gym. So I am in the process of getting new notes for all of my classes for my exams which are coming up soon. If I find out who did it....
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[joho]

Oct 20/2010
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Squats: 155 4x9
Bench: : 140 4x5, 1x4 (failed set, going to switch to 3x5 and hope to continue for gains)

Notes: Yesterday I was super friggin sick. Thank god for rest days. Squats were good, good form, didn't kill myself. Weird shoulder pain on the right side after squats. Bench was friggn tough. May skip dragonboat later tonight, finger/being sick= lots of rest. + making new notes for all my classes.

Will edit if I don't skip.
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[joho]

Oct 21 2010
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Skipped Dboat this finger thing andbeing sick is hella annoying
Went to jewjitz and went real light cus I was annoyed. Gotta work on everything.
Rucking exams.
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[joho]

Oct 22 2010
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Squats: Barx10, 135x3, 165 5x7
SOHP: 80 5x5
Deadlift: 135x5, 185 x5, 225 4x3, 245x1, 250 x0 Huge Pr.

Notes; Over under really helps with the grip. bicep hurts on the overhand grip arm, weird. Working tonight at the bar, tomorrow at 9am I got an exam. Fun shins. Gotta think of other exercises to replace deads and sohp(both seated and standing) cus smolovs are really going to start taking a toll with 4 squats a week.

 

[joho]

Oct 24 2010
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Squats: barx10, 135x5, 175 7x5

2 hours of dragonboat practice
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Oct 25 2010
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Squats: barx5, 90x5, 135x3, 185 10x3
Deadlifts: 135x5, 225x3
Bench Press: 140 5x5
Chinups: BW+25 5x5

Notes: Squats were good, going to cut out deads soon. Bench is always tough for me. Huge fight at the bar I work at on saturday, got decked in the face and my palm got cut from a beer bottle. My finger sprain is better, but the beer bottle cut is hella annoying for grips.

2 four hour exams this week + working at the bar for hallows eve, this is going to be a tough week. Skipping jujitz and dragonboat, just down to basic strength training.
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[joho]

Oct 27 2010 Base Mesocycle week 3
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Squats: bar x 10, 90x5, 135x5, 155x3, 175 4x9
\some dips between squat sets
SOHP: barx10, 65x5, 90x5, 85 4x5
Shoulder shrugs: barx10, 135x5, 185x3, 225 4x3
Rotator cuff Excercises? @ 5 2x5, 10 2x10
Chinups:BW- 12, 8, 6, BW+25 Negatives 3x1

Notes: So uh... I messed up last week's squats... everything was supposed to be 10 pounds heavier, no wonder I felt so elated that it was so easy... Today's squats came from bloody hell. I was debating whether or not to make a variation to Smolov and make the base mesocycle 4 weeks and add increments of 10 instead of this jump, but I decided to man up!

-SOHP I forgot i was at 90 95 too heavy, will try next week.

-shoulder shrugs- adding them in b/c I saw em in jmark's journal!

-Chins: 8 more until the 20 mark , back to pulls at 5/5/5/5/5 at +25 on monday

- As i type this, I realize I have not slept at all and I am promptly going to sleep after food and shower.

I feel this workout deserves a recognition for some reason, I haven't hit any PR's or anything but it was a bloody hard workout.WAR SELF MOTIVATION, may be just the endorphins and lack of sleep talking =)

WILL BE BACK ON FRIDAYYYYYYYY
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[joho]

Oct 29 2010 Base Mesocycle Week 3, Day 2
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Squats: barx10, 95x5, 135x5, 185 5x7
Bench Press: barx10, 95x5, 135x2, 145 5x5
Pull ups: Bw+ 20 4x5
Deadlifts: 135 x 5, 185x3, 225x2, 245x1, 255x1 (pr+10!!), 260x0, 135x3

Notes: Smolovs was right, NO DEADLIFTING DURING SMOLOVS my back is sore!! lucky I got chiro today! Okay lets start from the top...

-1/2 hour of sleep, I'm turning insomniac again..

-Squats: first 2 sets were alright, middle 2 was eh... last one was hell. I also lost count of sets, so I may have done 1 extra set by mistake...

-Bench Press: feeling gooood.

-Pullups: dropping weight until I get perfect form on pullups. I should have done an extra set of 5 but deadlifts drew me in. Will stay at bw+20, 5x5 next workout.

-Deads saw some people deadlifting so.. yea... My thought process went like this: my back is sore from squatting heavy> the chiropractor will fix anything> might as well deadlift, anyways, PR of 10 =)
-I saw stars after the 255 =o

-I swear I could have gotten the 260 too, if I remembered to bring my chalk! My grip slipped the first time, and then the second time I brought it up past my knees but failed to lock out.

Ok. I promise that the next time I deadlift it will be during the scheduled 3 week break from Smolovs(which starts monday), I'll rest 1 week and not do any leg excercises, test for my new 1rm squat the second week, and then deadlift the 3rd week on wed, just so I got enough time to R&R for the intense cycle.

\shizno, I'm nervous for my 2 exams tomorow, like daaamn. Got about another 120 pages of text to memorize/ internalize today for tomorrow.
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[joho]

Oct 30/2010
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3 hours jewjitsu.. no sleep yesterday, working bar today...
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Oct 31
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woke up at 8pm, gyms closed, no squats today T.T
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Nov1
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Bench Press: barx10, 95x5, 135x3, 150 4x5, 1x5(shitty spotter)
Chins: BW+ 20, 3x5
Deadlifts: 135x5, 185x5, 225x3, 235x1, 245x1, 250x1
Notes: Bench is getting hard, this was a bad workout; as you can notice, no squats! I have a really bad charliehorse from jewjitsu on wednesday(it didnt help I was working at the bar afterwards) I'll see if I can finish up my base mesocycle by this weekend.
Overall though, this was a really bad workout, was feeling dead tired; woke up and went to the gym, I haven't eaten properly in 2 weeks due to exams and crapola.
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[joho]

Nov 3 2010
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Squats: bar x10, 90x5, 135x 5, 195 7x5
Sohp: bar x 10, 65x 5, 85x 3, 95 4x5
Deadlift: 135x5, 185x5, 225x5
Chin ups: bw+20 3x5
Dips: 20x2, bw+20: 1x5
Some ab stuff

Notes: not going to squat tomorrow, going to push back he last base mesocycle back 1 more day. 205 10x3 Squats on Friday!

...Weighed myself last night (Nov 3), I'm down to 138, I lost 7 pounds over the last week, \damnit\!

Lets see if I can get my deadlift past 300 this year! 2 months to add a little over 40 pounds. Lets go!

Lets say 20 workouts left until the end of the year, 40/20= 2 pounds of progression each workout. Or if I'm lifting deads max once a week, approx 6 pounds of progression each workout.
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[joho]

Nov 5 2010
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Squats: barx10, 95x5, 135x5, 155x3, 185x2, 205 1x0, 4x3, 1x0,5x3, 1x0, 1x3
Bench Press: barx10, 95x5, 135x3, 150 4x5
Deadlift: 135x5, 185x5, 205x3, 225x3, 245 1x1,1x1,1x0,1x0, 225 1x0, 1x1,


Notes: damn, the squats drained me. It was heavy =/. The squats by themselves literally took an hour for me to do!
My bench is plateauing frig! (at least Im plateauing 15 pounds heavier than before!) My chiropractor tells me to put more rotator cuff excercises in and I shall do that! Deadlifts just died after squats, I should have done some assistance excercises instead of deads.

3 week break from squatting, I'll probably end up doing other leg stuff (deads) and I get to test my new 1rm for squats!

I'm back up at 145p now too woot.
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[MIDMOBOX]

I've recently had some luck getting my bench moving again through directed upper back work and weighted dips.

 

[joho]

Nov 10 2010
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Dragonboat practice: 2 hours

3k run- man I suck, out of breath at around 2.5k
Workout:
Reverse Pyramid Circuit (1-10-1) with shoulder press/pushups ie: 1-1,2-2,3-3,..10-10,9-9,...1-1,
Reverse Pyramid Circuit2 (5-10-5)Curls, (10-20-5)Dips
Ab work at the end: bicycles, v's, crunchy frogs a la p90x, side v's, mason twists
Notes: Since I started real S&C its opened my eyes. I thought this was a retarded workout. I killed it though, first one to finish.

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I've recently had some luck getting my bench moving again through directed upper back work and weighted dips.

so BOR, pulls/chins, dumbbell rows, reverse flys? those are the exercises that came to mind when you said Directed upper back exercises, am I on the right track?

 

[joho]

Nov 10 2010 New template styooo
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Bench Press: barx10, barx10, 95x5, 135x3, 150 3x5
- Deloading to 115 5x5 and working my way back up.

Cleans: barx10, barx10, 65x5, 95 5x5
- Guestimated starting weight, I will start off at 75 to work on better form.

Deadlifts: 135xx5, 185x5, 225x3, 245x1, 255x1, 260x1(Pr!!)
-I am 5 pounds behind schedule to hit 300 by the end of this year!

Some rotator cuff excercises

Notes:
Going to add Dumbell rows to the SOHP workout. Lets see how the friday S&C template plays out.

-Got a fever midway through bench pressing, it got really bad at the deadlifts, I was seeing stars with my warm up sets and almost passed out. After my 225 warm ups, I had a huge wave of vertigo and literally sat down on the spot.
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[J Storm**]

what is this dragon boat thing i see in ur log?