PR Magnesium Carbonate, 4oz Gloves, and Sledgehammers

2025/08/21

Warn-up ~30m +walking on treadmill while finishing work


Startt lifting 15:50


Snatch
45x3
45x3
45x3


Squat + 3 kicks per side, last leaping (~2-3min rest per set)
OHS
95x5 - spinning back
Front (should have been another OHS)
116.25x5 - high round
146.25x5 - side
Back
175x5 - mid round
205x3 - front push
235x3 - low round
belt
265x5- front snap


Bench / 100lb unilateral Thick handle DB rows + 3 palm strikes per side (~2-3min rest per set)
95x5 / 8
115x5 / 8
137.5x5 / 8
160x3 / 8
185x3 / 6
206.25x7 / 7

Done lifting 16:45


Karate in ~1.5 hr
 
2025/08/24 - 531 DL & OHP 3 Day 1


Start lifting 14:33


Muscle Clean & Press - 1 min rest
77.5x3
77.5x3
77.5x3

Hang Clean & Push Press - 1 Min rest
117.7x2
117.7x2
117.7x2

Power Clean & Front Squat + 2 Jerks (EMOM)
126.25x1
126.25x1
126.25x1
126.25x1
126.25x1

Clean Pull + Clean & Jerk (EMOM)
136.25x1
136.25x1
136.25x1
136.25x1
136.25x1

Clean & Jerk (EMOM)
146.25x1
146.25x1
146.25x1
146.25x1
146.25x1

Zercher Deadlift (2-3min rest) + 3 kicks per side, last leaping
102.5x5 - spinning back
128.75x5 - high round
153.75x5 - side
176.25x3 - mid round
205x3 - front push
231.25x6 - low round

Took a little break to straighten some thing up and work on cartwheel kicks for a couple minutes

OHP / Rope Pull Ups +3 straight palm strikes per side (2-3min rest)
58.75\x5 / 6
75x5 / 6
88.75x5 / 6
103.75x3 / 6
118.75x3 / 5
135x8 / 5

Done lifting 15:55


2x6min Shoutbox MMA timer, 50% intensity w some extra combos, Judo entries, etc.


Bridges
Static Stretches
 
Last edited:
godhatesacoward said:
Nice man I added them a couple months ago and got to 345 x 8 for my last set trying to catch up with you
Click to expand...
I haven't ever done Z squats regularly, but at this point, I do Z DLs more than regular DLs.

The PR in the Z Squat was actually on a day 16 years ago, just a couple years into good lifting, that I didn't think I'd have a good workout. Decided I would mess around so I chose the Z squat. I kept putting weight on the bar and it kept moving. Lol.
 
RedNeckJiuJitsu said:
I haven't ever done Z squats regularly, but at this point, I do Z DLs more than regular DLs.

The PR in the Z Squat was actually on a day 16 years ago, just a couple years into good lifting, that I didn't think I'd have a good workout. Decided I would mess around so I chose the Z squat. I kept putting weight on the bar and it kept moving. Lol.
Click to expand...
how igh should i get my deadlift before trying zerchers do you think?
 
godhatesacoward said:
how igh should i get my deadlift before trying zerchers do you think?
Click to expand...
I think that's more of a preference. I think as long as your form is good on DLs, you're good to do ZDLs. They just take a little more flexibility. They help build amazing power off the floor. I use them as my primary DL most of the time anymore due to what time I have available to lift, but that's me. Even if you don't use them as a primary, I would use them as a warm-up, since you can't go as heavy anyway.

Like anything else, start light and focus on form. The form is a bit different due to the loading.
 
2025/08/21 - 531 Squat/Bench 531 Day

Warn-up ~30m +walking on treadmill while finishing work

Start liftin 16:05

Muscle Snatch - 1 min rest
65x3
65x3
65x3

Power Snatch + OHS
95x3 - should have been 3 singles

2 Snatch Pulls + Snatch (EMOM)
108.75x1
108.75x1
108.75x1
108.75x1
108.75x1

Hang Snatch w pause at knee (EMOM)
116.25x1
116.25x1
116.25x1
116.25x1
116.25x1

Snatch (EMOM)
125x1xl
125x1
125x1
125x1 + 3 spinning back kicks per side
125x1 +3 high round kicks per side

Squat + 3 kicks per side, last leaping (~2-3min rest per set)
Front
146.25x5 - side
Back
175x5 - mid round
218.75x5 - front push
248.75x3 - low round
+belt
277.5x6 - front snap


Bench / 100lb unilateral Thick handle DB rows + 3 palm strikes per side (~2-3min rest per set)
95x5 / 8
115x5 / 8
137.5x5 / 8
171.25x5 / 8
195x3 / 8
217.5x4 / 8

Done lifting 17:12

Karate in ~1hr

Hanshi was not there tonight, so the lady who ran class did things a little bit differently. We spent most of the class working on some drills and then a little bit of time near the end working on Kata.
 
2025/08/31 - 531 DL & OHP 531 Day 1
Starting steps 4100

Start lifting 16:10


Muscle Clean & Press - 1 min rest
77.5x3
77.5x3
77.5x3

Hang Clean & Push Press - 1 Min rest
117.7x2
117.7x2
117.7x2

Power Clean & Front Squat + 2 Jerks (EMOM)
126.25x1
126.25x1
126.25x1
126.25x1
126.25x1

Clean Pull + Clean & Jerk (EMOM)
136.25x1
136.25x1
136.25x1
136.25x1
136.25x1

Clean & Jerk (EMOM)
146.25x1
146.25x1
146.25x1
146.25x1 - This was definitely a power clean, not full clean
146.25x1

Zercher Deadlift (2-3min rest) + 3 kicks per side, last leaping
102.5x5 - spinning back
128.75x5 - high round
153.75x5 - side
191.25x5 - mid round
217.5x3 - front push
245x3 - low round

OHP / Rope Pull Ups +3 straight palm strikes per side (2-3min rest)
60x5 / 6
75x5 / 6
88.75x5 / 6
111.25x5 / 6
126.25x3
141.25x0 - Power cleaned the weight but had nothing to press it

Done lifting 17:32

1x6min Shoutbox MMA timer, 50% intensity w some extra combos, Judo entries, etc.


Flexibility text on GOWOD app, then realized you have to pay to do anything with it.


Bridges
Static Stretches
 
2025/09/01 Labor Day BJJ

Been a minute since I was able to make a class but able to today. Got some good work in. Lots of play free rolling, trying to work on random stuff that we didn't normally. Also did a couple side control escapes.

I wondered why bicep slicers sucked so bad today. Then I remembered I did Zercher deadlifts yesterday...
 
9/2
Didn't lift, just karate this night. Had some sparring. Trying to play around more with that.


2025/09/04 - 531 OHP redo


Start lifting 16:23


Muscle Clean & Press - 1 min rest
77.5x3
77.5x3
77.5x3

Hang Clean & Push Press - 1 Min rest
117.7x2
117.7x2
117.7x2

Power Clean & Front Squat + 2 Jerks (EMOM)
126.25x1
126.25x1
126.25x1
126.25x1
126.25x1

Clean Pull + Clean & Jerk (EMOM)
136.25x1
136.25x1
136.25x1
136.25x1
136.25x1

Clean & Jerk (EMOM)
146.25x1
146.25x1
146.25x1
146.25x1
146.25x1


OHP / Rope Pull Ups +3 straight palm strikes per side (2-3min rest)
60x5 / 6
75x5 / 6
88.75x5 / 6
111.25x5 / 6
126.25x3 / 4
Wrist wraps
141.25x5 / 4 - Much more pleased with this than Sunday's workout

Done lifting @ 17:06

Karate in a little over an hour.

Did some work with the kicking shields, alternating who was holding and who was striking. The big yellow belt that I was working with was surprised at my power. He's ~330lbs and one of the few that I would go all out with him holding the shield since he's so big, so that was fun.
 
Did karate and JJ last week, but no lifting as I had to do some repairs and maintenance to my wife and kids' bake/craft shop.

This week will be my last Wednesday night JJ class for awhile until we have another break in Wednesday night church.

2025/09/16 - 531 de-reload

Start 16:14
Warm-up - running outside w the dog a little

Muscle Snatch - 1 min rest
65x3
65x3
65x3

Power Snatch + OHS- 1 min rest
95x2
95x2
95x2

2 Snatch Pulls + Snatch (EMOM)
110x1
110x1
110x1
110x1
110x1

Hang Snatch w pause at knee (EMOM)
117.5x1
117.5x1
117.5x1
117.5x1
117.5x1

Snatch (EMOM)
125x1
125x1
125x1
125x1 + 3 spinning back kicks per side
125x1 +3 high round kicks per side

Squat + 3 kicks per side, last leaping (~2-3min rest per set)
Front
146.25x8 - side
Back
175x8 - mid round
135x12 - front push
155x12 - low round
175x20 - front snap


Bench + 3 straight palms ea side, alternating (~1.5-2 min rest)
95x8
116.25x8
137.5x8
95x12
116.25x12
137.5x12


Done at 17:12


Karate in ~1hr


Main focus at karate tonight was kata, getting ready for certification.
 
2025/09/17 - BJJ/Shingitai

Started with some light takedown attempts.
Worked foot sweeps. Added the Tai Sabaki step into the foot sweep.
Moved into Apache pin down on the leg from 50/50 and what you can hit from there.
Also did kneebar from top half guard and full guard.
Got some good rolling in.
 
2025/09/18 - 531 ZDL/OHP de/reload

Start lifting 16:05


Muscle Clean & Press - 1 min rest
77.5x3
77.5x3
77.5x3

Hang Clean & Push Press - EMOM
117.75x2
117.75x2
117.75x2

Power Clean & Front Squat + 2 Jerks (EMOM)
126.25x1
126.25x1
126.25x1
126.25x1
126.25x1

Clean Pull + Clean & Jerk (EMOM)
136.25x1
136.25x1
136.25x1
136.25x1
136.25x1

Clean & Jerk (EMOM)
146.25x1
146.25x1
146.25x1
146.25x1
146.25x1


Zercher Deadlift (1-2min rest) + 3 kicks per side, last leaping
102.5x8 - spinning back
128.75x8 - high round
153.75x5 - side
103.75x8 - mid round
128.75x8 - front push
153.75x8 - low round

OHP / Rope Pull Ups +3 straight palm strikes per side (1.5-2min rest)
60x8 / 4
75x8 / 4
88.75x8 / 4
60x12 / 4
75x12 / 4
90x8 / 4

Done at 17:06

~1.25hr til karate



In karate we had a little different warm-up, using kicking targets and shields instead of line drills. Also did some technique work on kata and one-steps to get ready for certification. As I was going over some one-step levels, the guy I was working with said, "You'll end up with the most jiu-jitsu karate black belt test I've seen." That won't be til December. I still need one more stripe on my brown belt before I certify for black.
Not sure if we'll have our next certification before the end of the month or not due to Hanshi's wife being in the hospital and him trying to take care of and be with her. Praying for her healing as well as strength for him as I know just going to the hospital for that takes a toll as well.
 
2025/09/23 - 531 - 5 week


Start 16:04

Tall Snatch (~1 min rest)
65x3
65x3
65x3

Longer rest while I set up my squat weights

Snatch Pull + 2 Hang Power Snatch (~1 min rest)
95x1
95x1
95x1

Power Snatch + Snatch (EMOM)
102.5x1
102.5x1
102.5x1
102.5x1
102.5x1

Snatch Pull + Snatch (EMOM)
108.75x1
108.75x1
108.75x1
108.75x1
108.75x1

Snatch (EMOM)
116.25x1
116.25x1
116.25x1
116.25x1
116.25x1 - spinning back

Squat + 3 kicks per side, last leaping (~2min rest per set)
Front
151.25x - high round
Back
181.25x5 - side
196.25x5 - mid round
226.25x5 - front push
256.25x5 - low round
+belt
277.5x5 - front snap - high set was supposed to only be 256.25. Oops. Thought it felt harder than it should have. Was afraid I'd gotten weaker than I thought. Lol.


Bench / 100lb unilateral Thick handle DB rows + 3 palm strikes per side (~2-3min rest per set)
95x5 / 5
116.25x5 / 5
140x5 / 5
151.25x5 / 5
175x5 / 5
200x6 / 5

End 17:10
~ 1 hr til karate


Karate was a bit different and will be changing a bit. Hanshi is retiring due to his wife's health problems. He handed off the class to one of his high black belts who he promoted to 6th Dan earlier this year. Of all the ones who could take the class, I think she will run it the best. He's had her run class a few times before and she's always had some good drills and such and I know she knows her stuff across multiple arts. She's been in the Wednesday night BJJ classes a few times and was a purple when she was doing that regularly.

We are doing certification next Thursday to keep us on track with the rate we've been progressing.
 
2025/09/25 - 531 ZDL/OHP 5 session

Start lifting 15:50


Muscle Clean & Press - 1 min rest
95x3
95x3
95x3

Hang Clean & Push Press - EMOM
117.75x2
117.75x2

Power Clean & Front Squat + 2 Jerks (EMOM)
126.25x1
126.25x1
126.25x1
126.25x1
126.25x1

Clean Pull + Clean & Jerk (EMOM)
136.25x1
136.25x1
136.25x1
136.25x1
136.25x1

Clean & Jerk (EMOM)
146.25x1
146.25x1
146.25x1
146.25x1 - spinning back
146.25x1 - high round


Zercher Deadlift (1-2min rest) + 3 kicks per side, last leaping
158.75x5 - side
175x5 - mid round
200x5 - front push
226.25x8 - low round

OHP / Rope Pull Ups +3 straight palm strikes per side (1.5-2min rest)
61.25x5 / 5
76.25x5 / 5
91.25x5 / 5
100x5 / 5
115x5 / 5
130x6 / 5

Done at 16:47


Karate in ~1.5 hr

Did some more kata work to get ready for certification. Also did some sparring. Sparring rounds seemed very short, but Sensei wanted to cycle all the lower belts through all the higher belts, and also give the lower higher kyu ranks the chance to go against the black belts and me.
 
2025/09/27

Did about an hour of BJJ with one of the guys from karate. Light rolling, showing him stuff and letting him drill it a bit. Some other guys were going to come but had some stuff come up so they couldn't make it this time.



Decided to do a little light lifting after he had to leave.


Muscle Clean & Press (EMOM)
95x2
95x2
95x2

Snatch Pull + 2 Hang Power Snatch (EMOM)
95x1
95x1
95x1

Hang Clean & Push Press (EMOM)
95x1
95x1
95x1

Power Snatch + Snatch (EMOM)
95x1
95x1
95x1

Power Clean & Front Squat
95x1
95x1
95x1

Snatch (EMOM)
95x1
95x1
95x1
95x1
95x1

Took 21 min total for lifting


Stretching
 
2025/09/30 - 531 - 3 week - Squats & Bench


Start 15:53

Muscle Snatch (~1 min rest)
65x3
65x3
65x3

Power Snatch + 2 OH Squat (~1 min rest)
95x1
95x1

2x Snatch Pull + Snatch (EMOM)
108.75x1 - had a little longer trying to get my dog out of the way
108.75x1
108.75x1
108.75x1
108.75x1

Hang Snatch w pause at knee (EMOM)
116.25x1
116.25x1
116.25x1
116.25x1
116.25x1

Snatch (EMOM)
123.75x1
123.75x1
123.75x1
123.75x1
123.75x1 - spinning back

Squat + 3 kicks per side, last leaping (~2min rest per set)
Front
151.25x5 - high round
Back
181.25x5 - side
211.25x3 - mid round
241.25x3 - front push
+belt
271.25x6 - low round
New lever belt. Needs a tick tighter on squats and slightly rotated as the lever dug into my right quad in the hole.


Bench / 100lb unilateral Thick handle DB rows + 3 palm strikes per side (~2-3min rest per set)
95x5 / 6
116.25x5 / 6
140x5 / 6
163.75x3 / 6
186.25x3 / 6
Belt and wrist wraps
210x6 / 8

End 16:50
~ 1.5 hr til karate

Karate - we worked mainly on one-steps and kata after warm-ups. Just more sharpening things up with certification on Thursday.
 
2025/10/02 - 531 ZDL/OHP 3 session

Start lifting 15:47


Tall Clean & Power Jerk - 1 min rest
77.75x3
77.75x3
77.75x3

Power Clean & Push Press - EMOM
117.75x2
117.75x2

Clean Pull + Clean + 2 Jerks (EMOM)
136.25x1
136.25x1
136.25x1
136.25x1
136.25x1

Hang Clean (Pause at knee) + Jerk (EMOM)
146.25x1
146.25x1
146.25x1
146.25x1
146.25x1

Clean & Jerk (EMOM)
156.25x1
156.25x1
156.25x1
156.25x1 - spinning back
156.25x1 - high round


Zercher Deadlift (1-2min rest) + 3 kicks per side, last leaping
158.75x5 - side
186.25x3 - mid round
211.25x3 - front push
238.75x8 - low round

OHP / Rope Pull Ups +3 straight palm strikes per side (1.5-2min rest)
61.25x5 / 5
76.25x5 / 5
91.25x5 / 5
106.25x3 / 5
121.25x3 / 5
137.5x / 5

Done at 16:47


Karate in ~1.5 hr
Certification tonight. Will be a little slow while waiting on the lower belts to certify, but should get some good sparring in. Last stripe on my brown belt and stripe on my kids’ purples. Next stop after tonight for me will be 1st Dan.
 
2025/09/30 - 531 - 531 week - Squats & Bench


Start 16:08

Tall Snatch (~1 min rest)
77.75x3
77.75x3
77.75x3

Snatch Pull + 2 Hang Power Snatch (~1 min rest)
108.75x1
108.75x1

Power Snatch + Snatch (EMOM)
116.25x1
116.25x1
116.25x1
116.25x1
116.25x1

Snatch Pull + Snatch (EMOM)
123.75x1
123.75x1
123.75x1
123.75x1
123.75x1

Snatch (EMOM)
131.25x1
131.25x1
131.25x1
131.25x1
131.25x1 - spinning back

Squat + 3 kicks per side, last leaping (~2min rest per set)
Front
151.25x5 - high round
Back
181.25x5 - side
226.25x5 - mid round
256.25x3 - front push
+belt
286.25x7 - low round

Bench / 100lb unilateral Thick handle DB rows + 3 palm strikes per side (~2-3min rest per set)
95x5 / 5
116.25x5 / 7
140x5 / 6
175x5 / 6
198.75x3 / 6
Belt and wrist wraps
221.25x5 / 6

End 17:07
~ 1.25 hr til karate

Karate - Lot of hand/eye/foot coordination drills
 
2025/10/21 - 531 Squat/Bench - 5 week


Warm-up - walking while finishing work

Start lifting: 15:55
Slight Warmup w PVC

Tall Snatch (~1 min rest)
65x3
65x3
65x3

Snatch Pull + 2 Hang Power Snatch (~1 min rest)
95x1
95x1
95x1

Power Snatch + Snatch (EMOM)
102.5x1
102.5x1
102.5x1
102.5x1
102.5x1

Snatch Pull + Snatch (EMOM)
108.75x1
108.75x1
108.75x1
108.75x1
108.75x1

Snatch (EMOM)
116.25x1
116.25x1
116.25x1
116.25x1
116.25x1

Squat + 3 kicks per side, last leaping (~2 min rest per set)
Front
135x5 - spinning back - steel tape
158.75x5 - high round
Back
190x5 - side
206.25x5 - mid round
238.75x5 - front push
Belt
270x5 - low round

Bench / 100lb unilateral Thick handle DB rows + 3 palm strikes per side (~2-3min rest per set)
100x5 / 7
125x5 / 7
150x5 / 7
162.5x5 / 7
187.5x5 / 7
Belt and wrist wraps
212.5x6 / 8

End 17:05

Bagwork
1x6min round

~ 1.25 hr til karate

Karate - Had a different class tonight focusing mainly on teaching breakfalls and rolls. Sensei had me demonstrate everything, since I'm the one with the most experience in those, besides her, and additional anything I felt was needed to her descriptions and helped work the bugs out for those who needed help.
 
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