Magnesium Carbonate, 4oz Gloves, and Sledgehammers

2022/12/19 - ZDL/OHP - Reload session


Some light warm-ups


1x6 min round FightTime Timer MMA workout 50% intensity


Zercher Deadlift + 3 kicks per side, last leaping
115x8 - spinning back
141.25x8 - high round
170x8 - side
115x10 - mid round
141.25x10 - front push
170x5 - low round


Well, better than last week's squats, but not back up to where I came down from… but I gotta restart somewhere… Still have the mass but need to get everything remembering how to fire and that it can keep firing.


Overhead Press / Rope Pull-Ups + 3 palm strikes on bag
65x10 / 4
80x8 / 4
95x8 / 4
65x8 / 4
80x8 / 4
95x8 / 4


Bridges
Stretches
Hot Tub
 
12/26 - 531 Squat/Bench - reload session - redeaux


Jump rope & dynamic stretches


1x6 min Shoutbox MMA workout 50% intensity


Overhead Squat +3 kicks each leg, alternating (last each leaping)
95x10 - spinning back
Back Squat
135x10 - high round
170x10 - side
205x10 - mid round
135x10 - front push
170x10 - low round
205x10 - front snap
Still don’t feel as strong as I should but much better than 2 weeks ago.


Bench / 100lb thick handle 1 arm DB rows (each side) + 3 straight palm strikes per side, alternating
100x10 / 5
125x10 / 5
150x10 / 5
100x10 / 5
125x10 / 5
150x12 / 8


Bridges
Stretches
Hot Tub


Definitely felt better, but I think I'm gonna have to do some Starting Strength or something before I really jump back to 531...
 
In other news, my BW is up to 227.6 this morning. Definitely needing to get more consistent on at least light workouts. Started this morning with a small warm-up and stretching routine. Gonna work on making that a normal morning thing.
 
12/31

Finally made it to another open mat at the BJJ school in the opposite town from where I used to go before the gym shut down. Rolled for most of the 2 hours. Nice to know the owner remembered me nearly two years later. Got some good rolls in. Lord willing I'll be hitting some classes regularly on the days I go into the office to work...
 
2023/01/02 - ZDL/OHP - Reload session


Jump Rope
Dynamic Stretches


1x6 min round FightTime Timer MMA workout 50% intensity


Zercher Deadlift + 3 kicks per side, last leaping
115x1010 - spinning back
141.25x10 - high round
170x10 - side
115x10 - mid round
141.25x10 - front push
170x4 - low round
Way too long of rest between sets. Last especially. Trouble getting and keeping my mind in that "kill it mode...Of course a work phone call before the last set didn’t help, but I was already there…


Overhead Press / Rope Pull-Ups + 3 palm strikes on bag
65x10 / 5
80x10 / 5
95x10 / 5
65x10 / 5
80x10 / 5
95x10 / 5
Same as above regarding rest time and drive. Wife said the weather might have something to do with it, as our sleep has been affected. Putting on a few extra pounds and not eating the best the last little while (with reduced training) has probably not helped either….


Took a little more break then did
Splits training
Bridges
Other stretches

Hot Tub later



Okay. Time to switch things up. Going to go to a 5x5 routine with a couple warm-up sets, 5lb increase each set, ~2 min between sets starting next week. Doing 1x/wk lifting will be slow progress but still better than where I’m stalled at right now. Will do extra work after the first while if it’s too easy.
 
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1/4 BJJ class

Drilled a DLR sweep and some variation to it. Did some free rolling.
 
1/7 - 5x5 Squat/Bench


Jump rope & dynamic stretches


1x~6 min light bagwork combos while watching the end of Shang Chi


Overhead Squat +3 kicks each leg, alternating (last each leaping)
100x5 - spinning back
Back Squat
140x5 - high round
175x5 - side
195x5 - mid round
200x5 - front push
205x5 - low round
210x5 - front snap
215x10 - 6x 16" box jumps


Bench / 100lb thick handle 1 arm DB rows (each side) + 3 straight palm strikes per side, alternating
100x10 / 8
125x5 / 8
145x5 / 6
150x5 / 6
155x5 / 5
160x5 / 5
165x10


One steps

Bridges
Stretches
Hot Tub


Definitely felt better than the last workout even with shorter rest periods.
Lifted today (Saturday) instead of Sunday as I'm going to BJJ Monday due to Wednesday night church restarting. Monday nights are comp rounds, so it will be more retaining and using guard or passing it live than drilling.
 
Forgot to post this last week.


2023/01/14 - ZDL/OHP - 5x5 session 1


Jump Rope
Dynamic Stretches


1x6 min round FightTime Timer MMA workout 50% intensity


Zercher Deadlift + 3 kicks per side, last leaping
115x5 - spinning back
140x5 - high round
165x5 - side
170x5 - mid round
175x5 - front push
180x5 - low round
185x5 - front snap


Overhead Press / Rope Pull-Ups + 3 palm strikes on bag
65x5 / 5
80x5 / 5
90x5 / 5
95x5 / 5
100x5 / 5
105x5 / 5
110x10 / 6
A little more rest than I wanted between the last few set on both ZDL & SOHP, but my body has been fighting something the last couple days. Started to feel a cramp in my leg on my last set of SOHP…


12 min Jason Scully solo drills - skipped a few things and short cut some others but managed to get probably ⅔ - ¾ of it…


3x6 min round FightTime Timer MMA workout 50% intensity; 1 min break in between rounds
Not sure if the issue was my phone or my speaker, but the round timer was not being consistent in the time between combos so I just started throwing a lot of 2s just to keep moving…



Splits training


Hot Tub







Have not made it to any other BJJ classes yet this year. Meant to go Monday the 9th but ended up having a Church Board meeting. Then Monday the 16th we had a bug attacking everybody in the house so I figured I better not go with the sniffles. With church again on Wednesday and karate on Tues/Thurs. Mondays is my best bet to make it since I drive right past when I work in the office.
 
2023/01/22 - 5x5 Squat/Bench Session 2


Jump rope & dynamic stretches


1x6 min Shoutbox MMA workout timer, 50% intensity


Overhead Squat +3 kicks each leg, alternating (last each leaping)
105x5 - spinning back
Back Squat
145x5 - high round
185x5 - side
205x5 - mid round
210x5 - front push
215x5 - low round
220x5 - front snap
225x8 - 10x 18" box jumps


Bench / 100lb thick handle 1 arm DB rows (each side) + 3 straight palm strikes per side, alternating
105x5 / 8
130x5 / 8
150x5 / 8
155x5 / 6
160x5 / 66
165x5 / 6
170x12 / 6


Kata



Splits training stretches
Bridges

Hot Tub
 
2023/01/29 - ZDL/OHP - 5x5 session 2


Jump Rope
Dynamic Stretches


1x6 min round FightTime Timer MMA workout 50% intensity


Zercher Deadlift + 3 kicks per side, last leaping
135x5 - spinning back
160x5 - high round
185x5 - side
190x5 - mid round
195x5 - front push
200x5 - low round
205x8 - front snap


Overhead Press / Rope Pull-Ups + 3 palm strikes on bag
85x5 / 5
100x5 / 5
115x5 / 5
120x5 / 5
125x5 / 5
130x5 / 4
135x10 / 5


1x6 min round FightTime Timer MMA workout 50% intensity


Bridges
Stretches
Hot Tub




Hopefully BJJ tomorrow. Almost made it last week except I got stuck in the driveway of a guy I needed to see for work. Took too long to get unstuck and I would've been like 15-20 min late for class. Since I'm not a BJJ purple belt, I didn't feel like I have a right to walk in late, especially as infrequently as I've been at this gym.
 
1/30 - BJJ class - comp rounds, 1.5 min long, positional rolling to sweep/submit from DLR guard or pass. Group of 3 so 1 round of guard, one of passing, and one resting. Approx 1.25 hrs total. Good workout. Glad my cardio was up for it.
 
2023/02/05 - 5x5 Squat/Bench Session 5


Jump rope


Overhead Squat +3 kicks each leg, alternating (last each leaping)
115x5 - spinning back
Back Squat
155x5 - high round
185x5 - side
215x5 - mid round
220x5 - front push
225x5 - low round
230x5 - front snap
235x10 - 10x 18" box jumps


Paused Bench + 3 palm strikes per side
- no rows today due to time constrsaints
125x5
145x5
165x5
170x5
175x5
180x5
185x10 - no pause


Contrast shower

Go to see The Chosen Season 3 finale in theater & have a nice supper out
 
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2/6 BJJ - Warm-up and ~1.25 hr of comp rounds, this time working from half guard. Had 4 in my group this time, but that included the instructor and a brown belt, so the extra rest was appreciated. Instructor said he saw some things to add to help improve my half guard and other things to help tie parts together better.

This morning I am feeling pretty sore. I've been sorer, but it's been quite some time...
 
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2023/02/12 - ZDL/OHP - 5x5 session 3


Jump Rope
Dynamic Stretches


1x6 min round FightTime Timer MMA workout 50% intensity


Zercher Deadlift + 3 kicks per side, last leaping
155x5 - spinning back
185x5 - high round
215x5 - side
220x5 - mid round
225x5 - front push
230x5 - low round
235x5 - front snap
Might’ve been able to squeeze one more out but wanted to do some heavy singles

DOH DL
315x1
365x1
405x1 - easy money, even on the grip

Mixed grip DL
455x1
belt
475x1
495x1
515x0
515x0
515x1 - Smacked the crap out of my face before I started for some extra adrenaline. Wife videoed most of the pull but missed the self talk and smacks prior to gripping the bar. She later said she thinks I bruised at least the left side. lol.


545x0 - didn’t even break it
Not what I wanted, but not too far off from all-time PR territory


Overhead Press / Rope Pull-Ups + 3 palm strikes on bag
95x5 / 5
115x5 / 5
135x5 / 5
140x5 / 5
145x5 / 5
150x5 / 5
155x5

165x1
175x1
185x1
195x1 - lots of lean back, but I made it. Technically an all time PR


205x0 - 2 attempts; made a push/jerk after the 2nd


Jason Scully 12 min BJJ solo drills - didn’t get everything in, but probably ~80%. Core was blasted


Bridges
Stretches
Hot Tub later
 
2023/02/13

BJJ in the office. Did a few rounds of free rolling with Ben. Had a church meeting so I couldn't make BJJ class that evening.
 
2023/02/19 - 5x5 Squat/Bench Session 5


Jump rope


1x6 min round Shoutbox MMA workout 50% intensity w some extra combos


Overhead Squat +3 kicks each leg, alternating (last each leaping)
115x1 - shoulders and hip weren't feeling OHS today.
Back Squat
165x5 - spinning back & high round
195x5 - side
225x5 - mid round
230x5 - front push
235x5 - low round
240x5 - front snap
Belt
245x10 - hook kicks + 10x 18" box jumps


Paused Bench / 100lb unilateral Thick handle DB rows + 3 palm strikes per side
135x5 / 7
155x5 / 7
175x5 / 7
180x5 / 7
185x5 / 7
190x5 / 7
195x10 / 10


1x6 min round Shoutbox MMA workout 50% intensity w some extra combos


Stretches
Contrast shower
Out to Chinese food


Hot tub later
 
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2023/02/20 - BJJ

Warm-ups and then about an hour of comp rounds, 1.5 minutes to pass guard, 1.5 minutes to retain guard/sweep/submit, 1.5 minutes to rest, repeat.

Good workout. Not really sore, but still tired this morning.
 
2023/02/25

Cutting and moving firewood most of the day. Fasted since lunch day before as well. Felt pretty good. Hands were shot by the end of the day, though. Lots of 2-2.75 ft diameter pieces of move. Rolled mostly but atlas stoned a few pieces into the second layer of the pile.
 
2023/02/26 - ZDL/OHP - 5x5 session 4


Jump Rope
Dynamic Stretches


1x6 min round FightTime Timer MMA workout 50% intensity, with arms on bags

Felt awkward with the arms, as its been awhile, but good.
Helpful critiques are welcome.


Zercher Deadlift + 3 kicks per side, last leaping
155x5 - spinning back
185x5 - high round

Holy cow. Must have done more yesterday cutting wood than I thought. Mom was right when she said I wouldn't need to lift today… Even with my PWO stack 185 felt heavy. Gonna go lighter for form for reps I think so I can get something in at least…

135x6 - side
140x8 - mid round
145x8 - front push
150x8 - low round
155x10 - front snap


Overhead Press / Rope Pull-Ups + 3 palm strikes on bag
65x10 / 4
70x10 / 4
75x10 / 4
80x10 / 4
85x10 / 4
90x10 / 4
95x12 / 6


Mid-speed katas


Stretching

Hot tub later
 
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2023/02/27

BJJ - 30 min warm-ups and then ~45 min comp rounds. I was in a group of 4 so I got 3 minutes rest after 3 minutes on. Still got good work in.
 
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