Joining the Resistance II

[Deleted member 382931]

So, after two weeks in mexico and half a week in the netherlands I made my way back to the gym. Devoting this week to a break in with deload weights is a pretty good idea, judging from the amount of shaking I got after each set.

We, March 22
Power Snatch + OHS:
bar x 3+3; 40kg x 3+3; 60kg x 1

Squat:
60kg/75kg/90kg x 5

OHP:
bar x 10; 40kg x 5; 50kg x5

 

[Deleted member 382931]

Tu, Apr 4
Power Snatch + OHS:
bar x 5+5
40kg x 3+3
50kg 2x2

Power Clean:
40kg x 3
50kg x 3
60kg 6x2

Squat:
60kg/90kg/105kg/90 x 5

OHP:
bar x 10
45kg x 5
52,5kg x 5
60kg x 5
52,5kg x 5
45kg x 5

Didn't lift in the last two weeks, had a lot of setting concrete stones and laying pavement at home to do in the evenings after work. But I managed to go to a BJJ seminar on saturday, which was superb.

Todays session: Had worse.

 

[Deleted member 382931]

Th, Apr 6 - NoGi
pummeling, DLT, open guard pass to guillotine

Fr, Apr 7 - BJJ
side control escapes


Sa, Apr 8
Deadlift:
60kg x 5; 90kg x 5
120kg x 5
140kg x 5
160kg x 5

Front Squat:
40kg x 5; 60kg x 5
80kg 2x3

Bench:
bar x 10; 40kg x 5
65kg x 5
75kg x 5
85kg x 5;
75kg x 5
65kg x 5

Chins: 3x5
Bike: 45 min/18km

 

[Deleted member 382931]

More work at home, caught a cold, holidays, yada yada yada...

Tu, Apr 18
Power Snatch + OHS:
bar x 5+5; 40kg x 3+3; 50kg x 2+2

Power Clean:
40kg x 3; 50kg x 3; 60kg 4x3

Squat:
60kg x 5; 80kg x 5
100kg x 3
112,5kg x 3
125kg x 3
112,5kg x 3
100kg x 5

OHP:
bar x 10; 40kg x 5
50kg x 3
55kg x 3
62,5kg x 3
55kg x 3
50kg x 3

 

[Deleted member 382931]

BJJ
First half of class was a mix of 3 min drills and 1 min of burpees.
Second half were 5 min rounds of sparring.
Tired.

 

[Deleted member 382931]

Th, Apr 20
Deadlift:
60kg x 5; 100kg x 5
130kg x 3
150kg x 3
170kg x 3
140kg x 5

Front Squat:
60kg x 5 (just for some stretching)

Bench:
bar x 10; 50kg x 5
70kg x 3
80kg x 3
90kg x 6
80kg x 5
70kg x 8

 

[Deleted member 382931]

We, Apr 26
Power Snatch + OHS:
bar x 5+5; 40kg x 3+3; 50kg x 2+2

Power Clean:
50kg x 3
65kg 12x1

Squat:
60kg x 5
90kg x 5
105kg x 5
120kg x 5
105kg x 5
90kg x 5

OHP:
bar x 10
45kg x 5
52,5kg x 5
60kg x 5
52,5kg x 5
45kg x 5

 

[Deleted member 382931]

Su, Apr 30
Deadlift:
60kg x 5; 90kg x 5
120kg x 5
140kg x 5
160kg x 7

Front Squat:
50kg x 5; 70kg x 3
85kg 2x3

Bench:
bar x 10; 50kg x 5
65kg x 5
75kg x 5
85kg x 9 (PR)
75kg x 5
65kg x 10

Chins: 3x5
Bike: 45 mi/18km

Damn, first real PR in a long while.

 

[Deleted member 382931]

Tu, May 2
Power Snatch + OHS:
bar x 5+5; 40kg x 3+3; 50kg x 2+2

Power Clean:
40kg x 3
50kg x 3
65kg 6x2

Squat:
60kg x 5; 80kg x 5
105kg x 5
120kg x 3
132,5kg x 4
120kg x 3
105kg x 12 (PR)

OHP:
bar x 10; 40kg x 5
52,5kg x 5
60kg x 3
67,5kg x 4
60kg x 3
52,5kg x 5

 

[Deleted member 382931]

Th, May 4 - Rugby
The university sports programme offers a lot of things, a buddy and me are taking up rugby this semester.
First session was cool, although I'm not used to running aroung that much anymore and got some pretty sweet blisters.

Fr, May 5 - BJJ
White belt class, needed to happen after two weeks of absence.
From closed guard to turtle and back take/mount pushover/armbar.
Two random power cleans with 80kg.



Sa, May 6
Deadlift:
60kg x 5; 100kg x 5
140kg x 5
160kg x 3
180kg x 8 (PR)

Front Squat:
60kg x 5
80kg x 3
90kg x 2

Bench:
bar x 10; 50kg x 5
75kg x 5
85kg x 3
95kg x 6
85kg x 3
75kg x 5

Inv. Rows: 3x8
Neck Flex Iso: 3x15s

Weight has been around 96-97kg as of lately, must have picked that up along the way.
The neck exercise I picked is done on a stability ball (and looks like a push up position).

 

[Deleted member 382931]

Th, May 4 - Rugby
First training with contact, I was used as a dummy for the demonstrations and basically got double legged all day.
The team is great, I slowly gain hand-eye coordination and the running isn't that hard.

Fr, May 12 - deload
Power Snatch + OHS:
bar x 5+5; 40kg x 3+3; 50kg x 2+2

Power Clean + OHP:
40kg x 3+5; 50kg x 3+5
65kg 4x3

Squat: 60kg/75kg/90kg x 5
Deadlift: 60kg/90kg/120kg x 5
Bench: bar x 10; 50kg/70kg x 5

Chins/Dips: 3x5

 

[Deleted member 382931]

Tu, May 16
Power Snatch + OHS:
bar x 5+5; 40kg x 3+3; 50kg x 2+2

Power Clean:
40kg x 3; 50kg x 3
60kg x 3
70kg 12x1

Squat:
60kg x 5; 80kg x 5
102,5kg x 3
115kg x 3
130kg x 5
115kg x 3
102,5kg x 5

OHP:
bar x 10; 40kg x 5
50kg x 3
55kg x 3
62,5kg x 8
55kg x 3
50kg x 5

Susp. Facepull: 3x10
Neck Iso Flex/Ext.: 3x15s

 

[Deleted member 382931]

BJJ - May 17+19
Guard passing combinations into the back

Sa, May20
Deadlift:
60kg x 5; 100kg x 5
140kg x 3
155kg x 3
175kg x 3

Bench:
bar x 10; 50kg x 5
75kg x 3
85kg x 3
95kg x 6
85kg x 3
75kg x 10

Inv. Rows: 3x8
Neck Flex Iso: 3x15s

 

[Deleted member 382931]

Tu, May 23
Power Clean:
40kg x 3; 50kg x 3
60kg x 3
70kg 6x2

Squat:
50kg x 5; 80kg x 5
95kg x 5
110kg x 5
122,5kg x 5
110kg x 5
95kg x 5

OHP: bar x 10
45kg x 5
55kg x 5
60kg x 5
55kg x 5
45kg x 5

RDF: 20kg 3x15

Slow day. BW 96kg.

 

[Deleted member 382931]

Fr, May 26
Deadlift:
60kg x 5; 100kg x 5
130kg x 5
150kg x 5
165kg x 5

Front Squat:
50kg x 5; 70kg x 3
90kg 2x3

Bench:
bar x 10; 50kg x 5
70kg x 5
80kg x 5
90kg x 9 (PR)
80kg x 5
70kg x 5

Inv. Rows SL: 3x4
Neck Iso: 3x15s
Curls: 12kg 4x12
Pushdowns: 22kg 4x12

Bike: 30 mi/10km

 

[Deleted member 382931]

Mo, May 29 - BJJ
single leg drills and td sparring
DLR X-pass to KOB to back


Tu, May 30
Power Snatch + OHS:
bar x 5+5; 40kg x 3+3; 50kg x 2+2

Power Clean:
40kg x 3; 50kg x 3
60kg x 3
70kg 4x3

Squat:
50kg x 5; 85kg x 5
110kg x 5
125kg x 3
140kg x 3
125kg x 3
110kg x 5

OHP:
bar x 10; 40kg x 5
52,5kg x 5
60kg x 3
67,5kg x 5
60kg x 3
52,5kg x 5

Easy. BW 96,5kg

 

[Deleted member 382931]

Rugby - June 1
Lots of passing and offload drills, kicking and scrum.
Scrumming fucked my neck up a bit because the guy next to me didn't put any pressure into it.

Fr, June 2


Deadlift:
60kg x 5; 90kg x 5; 120kg x 3
150kg x 3
165kg x 1
185kg x 1
210kg x 1
230kg x 1 (tied PR)
240kg x F

Bench:
bar x 10; 50kg x 5
80kg x 5
90kg x 3
100kg x 7+F (PR)
90kg x 3
80kg x 8

Inv. Rows: 3x5

 

[Deleted member 382931]

Tu, June 7
Power Snatch + OHS:
bar x 5+5; 40kg x 3+3; 50kg x 2+2

Power Clean:
40kg x 3; 50kg x 3
65kg x 3
75kg 12x1

Squat:
60kg x 5; 80kg x 5
100kg x 3
115kg x 3
130kg x 6
115kg x 3
100kg x 5

OHP:
bar x 10; 40kg x 5
50kg x 3
55kg x 3
62,5kg x 7
55kg x 3
50kg x 5

Susp. Facepull: 3x12
Neck Fl.3x15s

Definitely drank too often last week. Not too much in quantity, but still feeling it.

 

[Deleted member 382931]

Rugby - June 1
Tackle and support drills, open game with situational coaching

Fr, June 9
Deadlift:
60kg x 5; 90kg x 5; 120kg x 5
140kg x 3
160kg x 3
180kg x 3

Front Squat:
60kg x 5; 85kg 5x3

Bench:
bar x 10; 50kg x 5
80kg x 3
90kg x 3
100kg x 3
90kg x 3
80kg x 12 (PR)

Inv. Rows: 3x6
Neck Fl.: 3x15s

 

[Deleted member 382931]

BJJ - June 12
Spider guard sweep combo, rolling

Tu, June 13
Power Snatch + OHS:
bar x 5+5; 40kg x 3+3; 50kg x 2+2

Power Clean:
40kg x 3; 50kg x 3
65kg x 3
75kg 6x2

Squat:
60kg x 5; 80kg x 5
95kg x 5
110kg x 5
125kg x 6
110kg x 5
95kg x 5

OHP:
bar x 10
45kg x 5
55kg x 5
60kg x 6
55kg x 5
45kg x 5

Chins: 5x5