Magnesium Carbonate, 4oz Gloves, and Sledgehammers

6/20/2019 - Deadlift: 531 531 session 1


Warm-up -
Katas


DOH Deadlift +3 kicks each leg, alternating (last each leaping)
188.75x5 - spinning back
236.25x5 - high roundhouse
283.75x5 - side
Switch to mixed grip
353.75x5 - mid roundhouse
Chalk & belt
401.25x3 - front push
448.75x5 - low roundhouse (estimated 1RM is 523


Standing OHP / Rope Pull Ups + 3 straight palm strikes per side (alternating)
67.5x5 / 6
83.75x5 / 7
101.25x5 / 6
126.75x5 / 6
143.75x3 / 6
161.25x4 / 4


Some karate technique work and wrasslin’ around with my boy

Stretches



Started doing more karate stuff again because I’m pursuing instructor certification through the Christian Karate Association. I likely will get back to at least some hard bagwork soon but need to make sure I have all those techniques dusted off for testing. I will have some new forms to learn as well, so I likely will have to add some just karate workouts in at some point too, depending on my schedule.
 
6/30/2019 - Squat/Bench - 531 - deload session 1


Warm-up -


Squat +3 kicks each leg, alternating (last each leaping)
136.25x5 - spinning back
171.25x5 - high roundhouse
206.25x5 - side
136.25x10 - mid roundhouse
171.25x10 - front push
206.25x20 - low roundhouse


Bench / 100lb 1 Arm DB Row (each side, alternating) + 3 straight palm strikes per side (alternating)
103.75x5 / 0
128.75x5 / 0
156.25x5 / 0
103.75x10 / 0
128.75x10 / 0
156.25x15 / 0


Didn't get any stretches in because my friend needed help to go get some straw for his animals. I did get some extra training trying to partial squat a round bail up enough to get my tailgate opened... I can feel that in my neck as well as the lack of stretching today though...
 
7/20/2019 - Deadlift: 531 deload session 1


Warm-up -
Katas


DOH Deadlift +3 kicks each leg, alternating (last each leaping)
188.75x5 - spinning back
236.25x5 - high roundhouse
283.75x5 - side
188.75x10 - mid roundhouse
Mixed grip
236.25x10 - front push
283.75x10 - low roundhouse


Stretches

Hopefully gonna do OHP deload tomorrow
 
7/29/2019 - SOHP deload session 1

Standing OHP
67.5x5
83.75x5
101.25x5
67.5x10
83.75x10
101.25x10
 
9/1/2019 - Squat/Bench - 531 - reload session 1 -
Redoing my deload sessions since I haven’t lifted in a month to help me get back into things


Warm-up -
Jump rope
Dynamic stretches
1x6min shoutbox MMA timer


Squat +3 kicks each leg, alternating (last each leaping)
136.25x8 - spinning back
171.25x8 - high roundhouse
206.25x5 - side
136.25x10 - mid roundhouse
171.25x10 - front push
206.25x20 - low roundhouse


Bench / 100lb 1 Arm DB Row (each side, alternating) + 3 straight palm strikes per side (alternating)
103.75x8/ 5
128.75x8 / 6
156.25x8 / 6
103.75x10 / 8
128.75x10 / 8
156.25x16 / 10


Some streches


- At least I upped my overall reps. Hopefully that will help kickstart my brain back up...
 
9/9/2019 - Deadlift/SOHP 531 reload session


Warm-up -
Jump rope and dynamic stretches


DOH Deadlift +3 kicks each leg, alternating (last each leaping)
188.75x8 - spinning back
236.25x8 - high roundhouse
283.75x5 - side
188.75x10 - mid roundhouse
Mixed grip
236.25x10 - front push
283.75x10 - low roundhouse


Standing OHP / Pull Ups + 3 straight palm strikes per side (alternating)
67.5x8 / 5
83.75x8 / 5
101.25x8 / 5
67.5x10 / 5
83.75x10 / 5
101.25x10 / 5


Bridges and some stretches
 
9/13/2019 - Squat/Bench - 531 - 5 session 1


Warm-up -
Jump rope

Squat +3 kicks each leg, alternating (last each leaping)
136.25x5 - spinning back
171.25x5 - high roundhouse
206.25x5 - side
222.25x5 - mid roundhouse

Unrack and Timed holds - Apparently my nervous system regressed worse than I thought
256.25
256.25
346.25
346.25
346.25
436.25 - 10 count
436.25 - 10 count
256.25 - 20 count


Bagwork
4 min #3 combos alternating sides
4 min Tabata straight punching


Dynamic Bridges
Static Stretches
 
10/6/2019 - Deadlift/SOHP 531 5 session


Warm-up -
Jump rope and dynamic stretches


DOH Deadlift +3 kicks each leg, alternating (last each leaping)
188.75x5 - spinning back
235x5 - high roundhouse
282.5x5 - side
Mixed grip
306.25x5 - mid roundhouse
353.75x5 - front push
Chalk & belt
400x8 - low roundhouse

Shrugs + straps
400x10


Standing OHP / Pull Ups + 3 straight palm strikes per side (alternating)
66.25x5 / 6
81.25x5 / 6
98.75x5 / 6
106.25x5 / 6
123.75x5 / 6
138.75x7 / 6


2x6 min rounds FightTime Timer MMA workout 60% intensity


Dynamic Neck Bridges x25 each front & back
Static Stretches
 
10/13/2019 - Squat/Bench - 531 - 5 session 1 redeaux


Warm-up -
Jump rope
Dynamic stretches
1x6 min rounds FightTime Timer MMA workout 60% intensity


Squat +3 kicks each leg, alternating (last each leaping)
136.25x5 - spinning back
171.25x5 - high roundhouse
206.25x5 - side
222.25x5 - mid roundhouse
256.25x5 - front push
291.25x8 - low roundhouse






Bench / 100lb 1 Arm DB Row (each side, alternating) + 3 straight palm strikes per side (alternating)
100x5/ 8
125x5 / 8
151.25x5 / 8
163.75x5 / 8
188.75x5 / 5
213.25x5 / 5


Bagwork
4 min #3 combos alternating sides
4 min Tabata straight punching


Dynamic Bridges
Static Stretches
 
Forgot to post this

10/27/2019 - Deadlift/SOHP 531 3 session


Warm-up -
Quick warm-up


DOH Deadlift +3 kicks each leg, alternating (last each leaping)
188.75x5 - spinning back
235x5 - high roundhouse
282.5x5 - side
Mixed grip
328.75x3 - mid roundhouse
376.25x3 - front push
Chalk & belt
423.75x3 - low roundhouse


Standing OHP / Pull Ups + 3 straight palm strikes per side (alternating)
66.25x5 / 6
81.25x5 / 6
98.75x5 / 6
115x3 / 6
131.25x3 / 6
147.5x3 / 6 - Last OHP rep was ugly. Left side went up a lot quicker than the right

Some stretches


Started doing some BJJ regularly a couple weeks ago. Only one night a week, but it's still good to roll again. There may be a small in house tourney in a couple weeks. Definitely need to do some cardio prior if I can do it.
 
Didn't lift on the weekend due to having a craft show. Wanted to lift earlier in the week but couldn't get to it.

Skipping BJJ tonight due to coughing. Just a minor inconvenience, but I don't figure my uke would want me hacking on them.


11/13/2019

18:20-18:50

5 sets of BW +20lb belt: squats x20, pushups x10, pull-ups x5
Total: 100 squats, 50 pushups and 25 pull-ups in 30 minutes; focus on getting heart rate down between sets


Neck bridges
Static stretches
 
I've been in BJJ pretty regularly again. Got asked if I would roll in a tourney in February. Wife and I looked at schedule and I'm able to, so I am planning on doing gi and no-gi. This will be my first no-striking competition. I felt very good about it after rolling last week. Getting back into my normal routine and then some for lifting, just to keep my base strength up, as well as adding in conditioning. I'll add in some more BJJ after Christmas. Not sure what schedule will look like around Christmas since I've been going in Wednesdays. I'll have to see what nights are open at the gym until then...



12/9 - Recovery workout based on Joel Jamieson's sample


12/10/2019 - Squat/Bench - 531 - 5 session 1 redeux -


Warm-up -
Jump rope
Dynamic stretches


Squat +3 kicks each leg, alternating (last each leaping)
136.25x5 - spinning back
171.25x5 - high roundhouse
205x5 - side
222.5x5 - mid roundhouse
256.25x5 - front push
291.25x5 - low roundhouse


Bench / 100lb 1 Arm DB Row (each side, alternating) + 3 straight palm strikes per side (alternating)
100x5/ 1
125x5 / 8
151.25x5 / 8
163.75x5 / 10
188.75x5 / 10
213.75x7 / 10 (may have been 8, but I’d rather count myself low than high

~1min armbar drill on ground bag
~1min shrimping

Bear breathing
Bridges and some stretches
30min Hot tub
 
Last edited:
12/12 - BJJ - worked mostly on some takedowns. Did some free rolling. Definitely decided against going for unlimited weightclass. Definitely shooting for 185 and to get my strength and cardio back up.



12/15/2019 - Deadlift/SOHP 531 5 session redeaux again


Warm-up -
Splitting and hauling a little firewood


DOH Deadlift +3 kicks each leg, alternating (last each leaping)
188.75x5 - spinning back
235x5 - high roundhouse
282.5x5 - side
Mixed grip + chalk
306.25x5 - mid roundhouse
353.75x5 - front push
Chalk & belt
400x7 - low roundhouse


Standing OHP / Pull Ups + 3 straight palm strikes per side (alternating)
66.25x5 / 6
81.25x5 / 7
98.75x5 / 7
106.25x5 / 7
123.75x5 / 7
138.75x5 / 8


Modified Joel Jamieson recovery workout
Bear breathing
~11min various random stretches and low intensity exercises


2x6 min rounds FightTime Timer MMA workout 60% intensity - did about haldf of the combos 2x instead of 1 when they were called


Deadlift - mixed grip + chalk
405x3
405x3
405x3


Ring Push-ups
X18


Bear breathing
Dynamic Neck Bridges x25 each front & back
Static Stretches
Foam rolling

Hot Tub
 
12/18/2019 - conditioning workout interspersed w supper between sets

18:50-19:30 (40m)

1111 1111
sets of squats x20, ring pushups x10, rope pull-ups x5

Total: 160 squats, 80 pushups and 50 pull-ups in 40 minutes


Front and back neck bridges x20
Static stretches in hot tub




12/19 - BJJ



12/21 - splitting firewood
 
12/22/2019 - Squat/Bench - 531 - 3 session 1 redeux -


Warm-up -
Jump rope
Some Dynamic stretches


Squat +3 kicks each leg, alternating (last each leaping)
136.25x5 - spinning back
171.25x5 - high roundhouse
205x5 - side
238.75x3 - mid roundhouse
273.75x3 - front push
308.75x3 - low roundhouse


Bench / 100lb 1 Arm DB Row (each side, alternating) + 3 straight palm strikes per side (alternating)
100x5 / 10
125x5 / 10
151.25x5 / 10
176.25x3 / 10
201.25x3 / 10
226.25x6 / 8


Bagwork
4 min #3 combos alternating sides
4 min Tabata straight punching
4 min #3 combos alternating sides
4 min Tabata straight punching


Dynamic Bridges
Static Stretches
Hot tub
 
Last edited:
12/29/2019 - Deadlift/SOHP 531 3 session redeaux again


Warm-up -
Jump Rope
Dynamic Stretches
1x6min round FightTime Timer MMA workout 40% intensity


DOH Deadlift +3 kicks each leg, alternating (last each leaping)
188.75x5 - spinning back
235x5 - high roundhouse
282.5x5 - side
Mixed grip + chalk + belt
328.75x3 - mid roundhouse
376.25x3 - front push
423.75x6 - low roundhouse


Standing OHP / Pull Ups + 3 straight palm strikes per side (alternating)
66.25x5 / 8
81.25x5 / 8
98.75x5 / 8
115x3 / 8
131.25x3 / 8
147.5x3 / 8


Zercher DL / jumping squat
225x5 / 3
225x5 / 5
225x5 / 6


Zercher Shoot & Pickup (alternating which foot is forward) / Sprawl
185x4 / 6
185x6 / 8
185x6 / 8



Modified Joel Jamieson recovery workout
Bear breathing
~11min various random stretches and low intensity exercises


2x6 min rounds FightTime Timer MMA workout 40% intensity - sprawl after each combo


Deadlift - mixed grip + chalk
405x2
405x2


Ring Push-ups
X18


Bear breathing
Dynamic Neck Bridges x25 each front & back
Static Stretches
Foam rolling

Hot Tub
 
1/1/2020 - Squat/Bench - 531 - 531 session 1


Warm-up -
Jump rope
Some Dynamic stretches
1x6 min rounds FightTime Timer MMA workout 40% intensity - sprawls between combos


Squat +3 kicks each leg, alternating (last each leaping)
136.25x5 - spinning back
171.25x5 - high roundhouse
205x5 - side
256.25x5 - mid roundhouse
belt
291.25x3 - front push
325x2 - low roundhouse


Bench / 100lb 1 Arm DB Row (each side, alternating) + 3 straight palm strikes per side (alternating)
100x5 / 10
125x5 / 10
151.25x5 / 10
188.75x5 / 10
213.75x3 / 10
238.75x6 / 10


Squat
205x10
205x10
205x10
205x5
Did my birthday squats 4 days late and broken up over 4 sets


Ring Push-ups (AMRAP)
x20
x15


Bagwork
4 min #3 combos alternating sides
4 min Tabata straight punching
4 min #3 combos alternating sides


Dynamic Bridges
Static Stretches
Hot tub
 
1/5/2019 - Deadlift/SOHP 531 session


Warm-up -
Jump Rope
Dynamic Stretches
1x6min round FightTime Timer MMA & Exercises workout 40% intensity + sprawl after each combo


Power Clean & Jerk
135x5

DOH Deadlift +3 kicks each leg, alternating (last each leaping)
188.75x5 - spinning back
235x5 - high roundhouse
283.75x5 - side
Mixed grip + chalk
353.75x5 - mid roundhouse
belt
401.25x3 - front push
446.25x3 - low roundhouse


Standing OHP / Pull Ups + 3 straight palm strikes per side (alternating)
66.25x5 / 8
81.25x5 / 8
98.75x5 / 8
125x5 / 8
143.25x3 / 8
160x3 / 8


Zercher DL / folding chair jumps (jumped behind the chair but over it)
225x5 / 5
225x5 / 5+1
225x6 / 8


Zercher Shoot & Pickup (alternating which foot is forward) / Sprawl
205x6 / 10
205x8 / 10
205x8 / 10



Modified Joel Jamieson recovery workout
Bear breathing
~11min various random stretches and low intensity exercises - BW+20lbs


2x6 min rounds FightTime Timer MMA + exercises workout 40% intensity - sprawl after each combo


High Pulls
205x3
205x3
205x3


Ring Push-ups
X20


Bear breathing
Dynamic Neck Bridges x35 each front & back
Static Stretches
Foam rolling


Hot Tub later while watching Human Weapon
 
1/11/2020 - Squat/Bench - 531 - 5 session


Warm-up -
Jump rope
Some Dynamic stretches
1x6 min rounds FightTime Timer MMA workout 40% intensity - sprawls between combos


Squat +3 kicks each leg, alternating (last each leaping)
138.75x5 - spinning back
173.75x5 - high roundhouse
207.5x5 - side
225x5 - mid roundhouse
258.75x5 - low roundhouse
belt
293.75x3.5 - front push - leaned forward on the bottom of the 4th rep and lost it in the hole. Will redo the whole thing Tuesday.

205x21


The Pit Lower Body Workout


Neck Bridges x 40 front and back
Stretches
Hot Tub
 
1/15/2020 - Squat/Bench - 531 - 5 session


Warm-up -
Jump rope
Some Dynamic stretches
1x6 min rounds FightTime Timer MMA + exercises workout 40% intensity - sprawls between combos


Squat +3 kicks each leg, alternating (last each leaping)
138.75x5 - spinning back
173.75x5 - high roundhouse
207.5x5 - side
225x5 - mid roundhouse
258.75x5 - front push
+ belt
293.75x6 - low roundhouse


Bench / 100lb 1 Arm DB Row (each side, alternating) + 3 straight palm strikes per side (alternating)
103.75x5 / 8
130x5 / 8
156.25x5 / 8
168.75x5 / 8
196.25x5 / 8
+ wrist wraps
221.25x9 / 8 - not too shabby


Armbar from guard on ground bag drill
x50


Bagwork
4 min #3 combos + kick, alternating sides
4 min Tabata straight punching



Dynamic Bridges
Static Stretches
 
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