Magnesium Carbonate, 4oz Gloves, and Sledgehammers

11/26/2016 - Restarting 5/3/1 for ZDL and OHP


Warm-ups and dynamic stretches



ZDL + 3 kicks per leg, last each flying
138.75x5 - spinning back
173.75x5 - high roundhouse
207.5x5 - front push
225x5 - mid roundhouse
260x5 - side
295x5 - low roundhouse


OHP (Power Clean first rep) / Rope Pull-ups +3 palm strike per hand and slow 20 count on speedball
66.25x5 / 5
83.75x5 / 5
100x5 / 5
108.75x5 / 5
125x5 / 5
141.25x9 / 5


Bagwork
1x4 min round combos
1x4 min round "Tabata” interval straight punches
1x4 min round triple punch + high roundhouse


Neck Bridges
Static stretches
 
12/3/2016 - 5/3/1 week 2


Warm-ups and dynamic stretches




ZDL + 3 kicks per leg, last each flying
138.75x5 - spinning back
173.75x5 - high roundhouse
207.5x5 - front push
242.5x3 - mid roundhouse
277.5x3 - side
312.5x - low roundhouse




OHP (Power Clean first rep) / Rope Pull-ups +3 palm strike per hand and slow 20 count on speedball
66.25x5 / 5
83.75x5 / 5
100x5 / 5
116.25x3 / 5
132.5x3 / 5
150x7 / 5




Back Squat
135x20



Neck Bridges
Static stretches




I need to work out some conditioning or bagwork in the middle of the week...
 
12/10/2016 - 5/3/1 week 3


Warm-ups and dynamic stretches



ZDL + 3 kicks per leg, last each flying

138.75x5 - spinning back

173.75x5 - high roundhouse

207.5x5 - front push

260x5 - mid roundhouse

295x3 - side

330x4 - low roundhouse

  • E1RM 371lbs


OHP (Power Clean first rep) / Rope Pull-ups +3 palm strike per hand and slow 20 count on speedball

66.25x5 / 5

83.75x5 / 5

100x5 / 5

125x5 / 5

141.25x3 / 5

158.75x / 5

  • E1RM 184.5lbs


Back Squat

140x20



Bagwork

Shoutbox Workout Timer - MMA

5x3min rounds, .3 intensity



Neck Bridges
Static stretches
 
12/14 - The Pit Upper Body Workout. Did about half of it, timewise, but probably 2/3 of the pushups I should have done in that time.
 
12/20
Wasn’t able to lift over the weekend, so doing something different today.


Warm-ups and dynamic stretches


Power Clean & Jerk + + 3 kicks per leg, last each flying
95x4 - spinning back
135x4 - low roundhouse
155x3 - front push
175x3 - mid roundhouse
185x2 - side
195x2 - high roundhouse
205x1 - front snap
215x1 - spinning back
225x1 (took like 6 attempts to get it high enough to get under it on the clean. Still half curled it. Thank you, Pillar, for making some good lifting music) - mid roundhouse


Squats + kicks as above
145x20 - side


Bridges and stretches
 
12/25/2016 - 5/3/1 week 1-2


Warm-ups and dynamic stretches



Power Cleans + 3 kicks per leg, last each flying

142.5x5 - spinning back

177.5x5 - high roundhouse

ZDL

213.75x5 - front push

231.25x5 - mid roundhouse

266.25x5 - side

302.5x5 - low roundhouse - wanted more but had a little bit of stuff come up on rep #2 and figured I ought not push too much today… Didn’t help that I haven’t ate yet today...



OHP (Power Clean first rep) / Rope Pull-ups +3 palm strike per hand and slow 20 count on speedball

68.75x5 / 6

85x5 / 6

102.5x5 / 5

111.25x5 / 5

128.75x5 / 6

145x10 / 5



Back Squat

150x15 - cramp hit at rep 14



Static Stretches
 
12/31/2016 - 5/3/1 week 2-2

Warm-ups and dynamic stretches


Power Cleans + 3 kicks per leg, last each flying
142.5x5 - spinning back
177.5x5 - high roundhouse
ZDL
213.75x5 - front push
248.75x3 - mid roundhouse
285x3 - side
320x5 - low roundhouse


OHP (Power Clean first rep) / Rope Pull-ups +3 palm strike per hand and slow 20 count on speedball
68.75x5 / 6
85x5 / 6
102.5x5 / 6
120x3 / 6
136.25x3 / 6
153.75x8 / 6


Back Squat
150x20


Static Stretches
 
1/7/2017 - 5/3/1 week 3-2

Warm-ups and dynamic stretches


Power Cleans + 3 kicks per leg, last each flying
142.5x5 - spinning back
177.5x5 - high roundhouse
ZDL
213.75x5 - side
266.25x5 - mid roundhouse
302.5x3 - front push
337.5x4 - low roundhouse


OHP (Power Clean first rep) / Rope Pull-ups +3 palm strike per hand and slow 20 count on speedball
68.75x5 / 6
85x5 / 6
102.5x5 / 6
128.75x5 / 6
145x3 / 6
162.5x7 / 4


Back Squat
155x20 - had a cramp start to come in on rep 15 but I commanded it gone in the name of Jesus. It went away and I finished my set. Praise the Lord.


Some static stretches
 
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1/14/2017 - 5/3/1 Deload Week (added back in with the intent to get some higher rep sets)

Warm-ups and dynamic stretches


Power Cleans + 3 kicks per leg, last each flying
145x5 - spinning back
175x5 - high roundhouse
205x5 - side
ZDL
235x5 - mid roundhouse
255x5 - front push
275x5 - low roundhouse - gas tank just very low today… hoped to sleep in but my boy was up at 6:35 as always and kept getting back up just as I was about back to sleep until I finally got up.


OHP (Power Clean first rep) / Rope Pull-ups +3 palm strike per hand and slow 20 count on speedball
65x8 / 6
85x8 / 6
105x8 / 6
115x8 / 6
125x8 / 6
135x10 / 6


Back Squat
160x25


Bagwork
Shoutbox Workout Timer - MMA
5x3min rounds, .3 intensity


Static stretches
 
1/20/2017 - Conditioning - It's Friday but I'm trying to get back in the habit of doing something in the middle of the week as well as lifting on the weekends.

19:14-19:35
123456


6 sets of BW squats x20, pushups x10, pull-ups x5
Total 120 squats, 60 pushups and 30 pull-ups in 21 minutes.


Static Neck bridges and stretches
 
1/21/2017 - 5/3/1 Week 1-3


Warm-ups and dynamic stretches


Power Cleans + 3 kicks per leg, last each flying
146.25x5 - spinning back
182.5x5 - high roundhouse
ZDL
218.75x5 - side
236.25x5 - mid roundhouse
275x5 - front push
310x7 - low roundhouse


OHP (Power Clean first rep) / Rope Pull-ups +3 palm strike per hand and slow 20 count on speedball
70x5 / 6
87.5x5 / 6
105x5 / 6
113.75x5 / 6
131.25x5 / 6
148.75x6 / 6


Back Squat
165x20


Dynamic neck bridges
Static stretches
 
Set up my treadmill at my desk for work so I now have a walking desk as well as a standing desk. Have only used it a couple days, and even then not all day, but I already feel a difference. Looking forward to walking around below the LHW cutoff.


1/28/2017 - 5/3/1 Week 2-3


Warm-ups and dynamic stretches


Power Cleans + 3 kicks per leg, last each flying
146.25x5 - spinning back
182.5x5 - high roundhouse
ZDL
218.75x5 - side
255x3 - mid roundhouse
291.25x3 - front push
328.75x5 - low roundhouse


OHP (Power Clean first rep) / Rope Pull-ups +3 palm strike per hand and slow 20 count on speedball
70x5 / 6
87.5x5 / 6
105x5 / 6
122.5x3 / 6
140x3 / 6
158.75x6 / 6


Back Squat
170x20


Bagwork
Shoutbox Workout Timer - MMA
3x6min rounds, .3 intensity





Dynamic neck bridges
Static stretches
 
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2/1/2017 - Conditioning
19:00-19:30
12345 (20 min) 67


7 sets of BW squats x20, pushups x10, pull-ups x5
Total: 140 squats, 70 pushups and 35 pull-ups in 30 minutes.


Neck bridges
Static stretches
 
Added video of last week’s bagwork to previous log entry. Please give helpful pointers as it’s been awhile since I’ve had a good eye watch. I had somebody say (and I'm pretty sure) the main thing is that my hips have lost some flexibility. Stretching pointers would be helpful as well.


2/4/2017 - 5/3/1 Week 3-3


Warm-ups and dynamic stretches


Power Cleans + 3 kicks per leg, last each flying
146.25x5 - spinning back
182.5x5 - high roundhouse
ZDL
218.75x5 - side
273.75x5 - mid roundhouse
310x3 - front push
346.25x4 - low roundhouse


OHP (Power Clean first rep) / Rope Pull-ups +3 palm strike per hand and slow 20 count on speedball
70x5 / 6
87.5x5 / 6
105x5 / 6
131.25x5 / 6
148.75x3 / 6
166.25x / 6


Back Squat
175x20


Bagwork
1x4 min round combos
1x4 min round "Tabata” interval straight punches
1x4 min round triple punch + high roundhouse.
1x4 min round "Tabata” interval straight punches


Static stretches
 
2/8/2017 - I was invited to compete in an ammy PL comp at the end of April. Gonna shoot to move to a shorter 3-day split (instead of the 1-day) to catch up and get some more progress. Doing a bench max test to see where I’m at on that today


Upper body warm-ups and dynamic stretches


Bench /75lb Thick Handle DB BORs +3 palm strikes
125x5 / 10
165x5 / 10
195x3 / 10
225x3 / 10
255x2
285x0 (this was supposed to be my 90% single)
275x1 - pretty easy
285x0 - bar was too high up when I brought it down to my chest. Need form fixes. A better bench would help as well (mine is a bit too high and the upper portion of the actual bench rocks from side to side)


Bottoms-up Bench (pause between reps)
225x1
135x5
155x5
175x5
195x5


Dynamic neck bridges
Static stretches
 
2/10/2017 - Squat max test


Warm-ups and dynamic stretches


OHS +3 kicks each leg (last flying)
45x5 - spinning back
95x5 - high roundhouse
BS
205x5 - front push
245x3 - side
285x2 - mid roundhouse
325x1 - front snap
+belt
365x1 - low roundhouse
385x1 - mid roundhouse
405x0 - butt shot up and shoulders went forward; otherwise I probably could have hit it.




4 min 3 punch drill on bag
4 min “Tabata” interval straight punches
4 min 3 punch drill on bag
Tried to focus on form improvements on the triple punches… Tabata is still just move and much and as fast as I can.


Dynamic Bridges
Static Stretches


Decided not only am I gonna shoot to compete in the PL meet at the end of April, I’m going to also drop to the 183lb weight class. Weighed in at 216 on the weekend. Last time I cut weight (hit 186) I did it for a day before weigh in, but I also only actually cut for a month. I think I should be good with 2.5 months.
 
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2/12/2017 - DL Max Testing


Warm-ups and dynamic stretches


Power Cleans + 3 kicks per leg, last each flying
135x5 - spinning back
185x5 - high roundhouse
DOH DL
255x5 - side
305x5 - mid roundhouse
Mixed Grip
355x3 - front push
belt
405x2 - low roundhouse
455x2 - front snap
505x1
525x1 - Wife said I made it look easy.
545x0 - Didn’t even break it.




Power Clean and Jerk
135x5


Bagwork
1x4 min round combos
1x4 min round "Tabata” interval straight punches
1x4 min round triple punch + high roundhouse.
1x4 min round "Tabata” interval straight punches


Dynamic neck bridges
Static stretches
 
Last edited:
2/25/2017
Warm-ups and dynamic stretches


OHS (pause in hole on all squats) +3 kicks each leg, alternating (last each flying)
45x5 - spinning back
95x5 - high roundhouse
BS
138.75x5 - front push
173.75x5 - mid roundhouse
207.5x5 - side
225x5 - low roundhouse
260x5 - front snap
295x - mid roundhouse - no pauses


Bench (pause at chest) +100lb 1-arm DB Rows, each side +3 palm strike per hand and slow 20 count on speedball.
100x5 / 5
123.75x5 / 6
148.75x5 / 7
161.25x5 / 8
185x5 / 9
210x8 - no pause or rows


Dynamic Bridges
Static Stretches



Decided to nix competing in that PL meet at the end of April. Had some unexpected costs come up and too many other things I need to take care of in the next month to take the extra training time. Plus if we’re gonna take a 500 mile trip, we want it to be for more than 1 day and have our kiddos with us. But I’m going to change to doing all 4 lifts, but doing 2x lifts 1 day a week instead of just ZDL and OHP, at least for awhile. My wife said she’d like to see me compete at a more local meet at some point, perhaps down in Columbus. So we’ll see what happens with that.
 
3/4/2017 - DL


Warm-ups and dynamic stretches


Power Cleans + 3 kicks per leg, last each flying
135x5 - spinning back
190x5 - high roundhouse
DOH DL
236.25x5 - side
283.75x5 - mid roundhouse
Mixed Grip
307.5x5 - front push
355x5 - low roundhouse
401.25x5 - front snap


Overhead Press / Rope Pull-ups + 3x straight palm strikes per side and 20 count speedball
65x5 / 5
78.78x5 / 5
95x5 / 5
102.5x5 / 5
118.75x5 / 5
133.75x10 / 5, 30 count on speedball instead of 20
 
3/11/2017
Warm-ups and dynamic stretches


OHS (pause in hole on all squats) +3 kicks each leg, alternating (last each flying)
45x5 - spinning back
95x5 - high roundhouse
BS
138.75x5 - side
173.75x5 - mid roundhouse
207.5x5 - front push
242.5x3 - low roundhouse
277.5x3 - front snap
311.25x5 - mid roundhouse - no pauses


Bench (pause at chest) +100lb 1-arm DB Rows, each side +3 palm strike per hand
100x5 / 8
123.75x5 / 10
148.75x5 / 10
173.75x3 / 10 - forgot about the speedball til this round and said screw it for today
198.75x3 / 9
222.5x5 - 8 palms per side


4 min 3 punch drill on bag


Dynamic Bridges
Static Stretches
 
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