Labors of a Dilapidated Fool

[Nnedd]

6/18/23

Skipping the deload and just going into the next cycle, feeling good. Got caught in a decent wristlock yesterday and I for sure feel it today, but its good enough to lift



SOHP

85lbs x 5
100 x 5
115 x 8

95 3x5

Bent over row

110lbs x 5
125 x 5
145 x 10

Number 10 wasn't pretty, but I'm counting it

Db Floor press

35lbs 3x12

Lat pull down

100lbs 3x12

Db seated ohp

35lbs 3x12

 

[Nnedd]

6/24/23

Rack Pull

235lbs x 5
275 x 5
310 x 12

Goblet squats

35lbs 2x10

My knee still isn't feeling squats, so I stopped
I'm competing in bjj in mid July, so I'm gonna focus these workouts toward cardio a bit, still getting my major lifts

Burgers

5x10

Crunches 2 x 20

Bicycle crunches

2x20

 

[Nnedd]

6/25/23

SOHP

95lbs x 3
105 x 3
120 x 6

95 5x5

Bent over row

115lbs x3
135 x 3
150 x 8

Lat pull down

100 3x10

Seated db press

35lbs 3x10

 

[Nnedd]

6/29/23

Rack pull

255 lbs x 3
295 x 3
330 x 11


Got this in before the gym to get some rolls in

 

[Nnedd]

7/1/23

Just did hour and a half open mat, feeling good so I'll lift

SOHP

100lbs x 5
115 x 3
125 x 5

95 5x5

Bent over row

125lbs x 5
145 x 3
160 x 6

Seated db press

35lbs 3x10

Lat pull down

100lbs 3x10

 

[Nnedd]

7/2/23

Rack pull

275 lbs x 5
310 x 3
345 x 10

275 x 5

My knee is buggy, I'd planned to do FSL 5x5 but I'm going to cut it short

 

[Nnedd]

8/20/23

Took off time to train only bjj. Did my first competition in 4 years at the end of last month, and I trained only cardio and mat time in the lead up. First comp at black belt so I was motivated to not suck.

Hit 7 wins, no losses, 6 submissions. I face several guys younger and in the next division weight wise, and I could feel all the lifting I've done pay.

Been over a month so I'm just going to do the last numbers I was doing.

SOHP

85lbs x 5
100 x 5
115 x5

95 3x5

Lat pull down

95lbs 3x10

Seated db ohp press

35lbs 3x10

 

[Nnedd]

8/22/23

Rack pull

235lbs x 5
275 x 5
310 x 8

Bent over row

115lbs x 5
125 x 5
145 x 7

Floor press, flies, etc.

 

[Nnedd]

8/24/23

SOHP

90lbs x 3
105 x 3
120 x 4

95 3x5


Seated db ohp press

35lbs 3x10


Lat pull down

90lbs 3x10

 

[Nnedd]

9/24/23

Took some time off cause my back was buggin, then went surfing for a few weeks

Going to just move around weight for a while, my back is still tight, I need to be cautious about moving back into programming. I'm going to at least get in lifts while I formulate a strategy moving forward.

SOHP

75 lbs x 5
85lbs x 5
95 lbs 5x5

Lat pull downs

100lbs 3x10

Seated oh db press

35lbs 3x10

Called it good enough here, going to open mat tonight