Magnesium Carbonate, 4oz Gloves, and Sledgehammers

5/26/2024 - Squat/Bench - 5/3/1 reload session


Jump Rope
Some dynamic stretches
1x6 min round Shoutbox MMA workout 50% intensity w some extra combos


Back Squat / 18” box jumps + 3 kicks per side, last leaping
100x10 / 5 - spinning back
125x10 / 5 - high round
150x10- / 5 - side
100x10 / 5 - mid round
125x10 / 5 - front push
150x10 / 5 - low round


Paused Bench / 100lb unilateral Thick handle DB rows + 3 palm strikes per side
85x10 / 6
105x10 / 8
125x10 / 8
85x12 / 10
105x12 / 10
125x15 / 10


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


Bridges
Stretches
Hot Tub
 
Other stuff going on that I didn't lift the last couple weeks.


2024/06/16 - 531 - ZDL & SOHP 531 5 session
BW yesterday 205.6 - Down 15lb since beginning of the year


Jump rope
Dynamic stretches
1x6min round FightTime Timer MMA workout 50% intensity



Zercher Deadlift / 18 in box jumps + 3 kicks per side, last leaping
88.75x5 / 5 - spinning back
110x5 / 5 - high round
135x5 / 5 - side
145x5 / 5 - mid round
165x5 / 5 - front push
186.25x5 - low round - no jumpa


Overhead Press (clean from ground / Rope Pull Ups / Clap Push Ups + 3 palm strikes on bag
51,25x5 / 5 / 3
65x5 / 5 / 3
78.75x5 / 5 / 3
85x5 / 5 / 3
98.75x5 / 5 / 3
101.25x13 / 5 /3
Was supposed to be 111.25, but I wasn’t paying attention when I loaded the bar


Some Static stretches
Hot Tub later
 
6/23/2024 - Squat/Bench - 5/3/1 5 session


Jump Rope
Some dynamic stretches
1x6 min round Shoutbox MMA workout 50% intensity w some extra combos


Squat / 18” box jumps + 3 kicks per side, last leaping
Overhead
45x5 / 5 - spinning back
102.5x5 / 5 - high round
Front
128.75x5 / 5 - side
Back
153.75x5 / 5 - mid round
166.25x5 / 5 - front push
191.25x5 / 5 - low round
217.5x8 / 5 - front snap


Paused Bench / 100lb unilateral Thick handle DB rows / clapping push ups + 3 palm strikes per side
85x5 / 10 / 3
106.25x5 / 10 / 3


Well, I hit one goal I had for today: I stopped before 4:00... now to get back into the swing of lifting enough to finish my routine... And get everything else done enough to a point that I don't feel like a lazy POS for lifting instead of trying to finish or fix something else...

Will do this week's lifts again next time.
 
7/14/2024 - Squat/Bench - 5/3/1 5 session


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


Squat / 18” box jumps + 3 kicks per side, last leaping
Overhead
45x5 / 5 - spinning back
102.5x5 / 5 - high round
Front
128.75x5 / 5 - side
Back
153.75x5 / 5 - mid round
166.25x5 / 5 - front push
191.25x5 / 5 - low round
217.5x5 / 5 - front snap


Stretches
Hot Tub later



I need to do something different. My breaks are too long and I am having trouble staying motivated during the workout... Of course, it would help if I could keep a set time to do my workout instead of it always getting shuffled around or skipping it altogether because of time constraints....
 
7/28/2024 - Squat/Bench - 5/3/1 5 session

Light warm-ups (Hindu push-ups, KB swings, shadow boxing) while on the phone w a friend I hadn't talked to for a bit who's going through some crap.


Jump rope


Squat / 18” box jumps + 3 kicks per side, last leaping
Overhead
45x10 / 5 - spinning back
102.5x5 / 5 - high round
Front
128.75x5 / 5 - side
Back
153.75x5 / 5 - mid round
166.25x5 / 5 - front push
Belt - lower back was feeling sore
191.25x5 / 5 - low round
191.25x12 - forgot to add weight
217.5x8 / 5 - front snap


Calf Raise
315x20 - no belt


Paused Bench / 100lb unilateral Thick handle DB rows / clapping push ups + 3 palm strikes per side
85x5 / 5 / 3
106.25x5 / 6 / 3
126.25x5 / 6 / 3
137.5x5 / 7 / 3
158.75x5 / 5 / 0
178.75x10 / 5 / 0


Bridges
Stretches
Hot Tub later


Decent workout. Good start back. Now to keep consistent.
 
2024/08/04- 531 - ZDL & SOHP 531 3 session 1


About 15 min teaching my son ippon seoi nage and a foot sweep and doing some light wrestling with him


Zercher Deadlift / 18 in box jumps + 3 kicks per side, last leaping
88.75x10 / 5 - spinning back
110x5 / 5 - high round
135x5 / 5 - side
153.75x3 / 5 - mid round
176.25x3 / 5 - front push
198.75x7 / 5 - low round


Overhead Press (clean from ground / Rope Pull Ups / Clap Push Ups + 3 palm strikes on bag
51.25x5 / 5 / 3
65x5 / 5 / 3
78.75x5 / 5 / 3
91.25x3 / 5 / 3
103.75x3 / 4 / 3
117.5x11 / 4 / 3


1x6min round FightTime Timer MMA workout 50% intensity


Static stretches
Hot Tub
 
08/10/2024 - Squat/Bench - 5/3/1 3 session 1


Wrestling a little w my boy


Katas


Squat / 22” box jumps + 3 kicks per side, last leaping
Overhead
45x10 / 3 - spinning back
102.5x6 / 3 - high round
Front
128.75x5 / 3 - side
153.75x5 / 3 - mid round
Back
178.75x3 / 3 - front push
205x3 / 3 - low round
231.25x10 / 3 - front snap


Calf Raise
365x15


Paused Bench / 100lb unilateral Thick handle DB rows / clapping push ups + 3 palm strikes per side
85x5 / 8 / 3
106.25x5 / 8 / 3
126.25x5 / 8 / 3
147.5x3 / 8 / 3
168.75x3 / 8 / 3
190x8 / 8 / 3


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


Bridges
Stretches
Hot Tub
 
2024/08/04- 531 - ZDL & SOHP 531 3 session 1

Jump Rope
Some dynamic stretches
1x6min round FightTime Timer MMA workout 50% intensity


Zercher Deadlift / 22” box jumps + 3 kicks per side, last leaping
88.75x10 / 3 - spinning back
110x5 / 3 - high round
135x5 / 3 - side
165x5 / 3 - mid round
186.25x3 / 3 - front push
208.75x6 / 3 - low round


Overhead Press (clean from ground / Rope Pull Ups / Clap Push Ups + 3 palm strikes on bag
51.25x5 / 6 / 4
65x5 / 6 / 4
78.75x5 / 6 / 4
97.25x5 / 6 / 4
111.25x3 / 6 / 4
123.75x / 6 / 4


1x6min round FightTime Timer MMA workout 50% intensity


Bridges
Static stretches
Hot Tub
 
9/1//2024 - Squat/Bench - 5/3/1 - 531 session 1


Jump Rope
Dynamic Stretches
Katas


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


Squat / 22” box jumps + 3 kicks per side, last leaping
Overhead
45x10 / 3 - spinning back
102.5x5 / 3 - high round
Front
128.75x5 / 3 - front push
153.75x5 / 3 - mid round
Back
191.25x5 / 3 - side
217.5x3 / 3 - low round
233.75x10 / 3 - front snap


Calf Raise
405x8


Paused Bench / 100lb unilateral Thick handle DB rows / clapping push ups + 3 palm strikes per side
80x8 / 10 / 3
106.25x5 / 8 / 3
126.25x5 / 8 / 3
158.75x5 / 10 / 3
180x3 / 8 / 3
201.25x8 / 8 / 3


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


Bridges
Stretches
Hot Tub
 
2024/09/22- 531 - ZDL & SOHP 531 5 session 2


Katas
1x6min round FightTime Timer MMA workout 50% intensity


Zercher Deadlift / 22” box jumps + 3 kicks per side, last leaping
95x5 / 3 - spinning back
115x5 / 3 - high round
137.5x5 / 3 - side
148.75x5 / 3 - mid round
171.25x5 / 3 - front push
195x10 / 3 - low round


Overhead Press (clean from ground / Rope Pull Ups / Clap Push Ups + 3 palm strikes on bag
53.75x5 / 6 / 4
67.5x5 / 6 / 4
81.25x5 / 6 / 4
87.5x5 / 6 / 4
101.25x5 / 6 / 4
113.75x10 / 6 / 4


1x6min round FightTime Timer MMA workout 50% intensity


Bridges
Static stretches
Hot Tub later
 
You must log in or register to reply here.

Latest posts

Forum statistics

Threads
1,249,006
Messages
56,298,542
Members
175,150
Latest member
Anddrew

Share this page

Back
Top