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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
 
10/06/2024 - Squat/Bench - 5/3/1 - 531 5 session 2


Jump Rope
Dynamic Stretches


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


Squat / 25.5” box jumps + 3 kicks per side, last leaping
Overhead
55x10 / 3 - spinning back
1062.5x5 / 3 - high round
Front
135x5 / 3 - front push
158.75x5 / 3 - mid round
Back
175x5 / 3 - side
198.75x5 / 3 - low round
belt
226.25x10 / 3 - front snap

Calf Raise w belt
405x10 / 3 - outward crescent


Paused Bench / 100lb unilateral Thick handle DB rows / clapping push ups + 3 palm strikes per side
86.25x5 / 10 / 3
107.5x5 / 10 / 3
128.75x5 / 10 / 3
140x5 / 10 / 3
161.25x5 / 10 / 3
183.75x10 / 10 / 3


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


Bridges
Stretches
Hot Tub



Missed last week due to needing to clean my barn and do some work on our vehicles, as both were having issues.
Need to keep up with at least 1 lifting session a week.
 
2024/10/13 - ZDL & SOHP 531 - 3 session 2


Kata - Working on my brown belt kata for like 15 minute


Zercher Deadlift / 25.5” box jumps + 3 kicks per side, last leaping
95x5 - w band / 5 - spinning back
115x5 - w band / 3 - high round
137.5x5 / 5 - side
160x3 / 3 - mid round
185x3 / 5 - front push
206.25x8 / 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
95x3 / 6 / 4
107.5x3 / 7 / 4
121.25x9 / 7 / 4


Kata - Working on my brown belt kata for like 15 minute. Still have a few spots to work on, but I know it much better than I was Thursday.


Contrast shower
 
Last edited:
10/20/2024 - Squat/Bench - 5/3/1 - 3 session 2


Kata


Squat / 25.5” box jumps + 3 kicks per side, last leaping
Overhead
65x10 / 3 - spinning back
106.25x5 / 3 - high round
Front
135x5 / 3 - side
160x5 / 3 - mid round
Back
186.25x3 / 3 - front push
211.25x3 / 3 - low round
belt
238.75x8 / 3 - front snap

Calf Raise w belt
405x15 / 3 - outward crescent


Paused Bottom Start Bench w band / 100lb unilateral Thick handle DB rows / clapping push ups + 3 palm strikes per side
86.25x5 / 10 / 3
107.5x5 / 10 / 3
128.75x5 / 10 / 3
Regular bench, no band
151.25x3 / 11 / 3
172.5x3 / 11 / 3
193.75x7 / 12 / 3


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


Some stretches
Hot Tub later
 
2024/10/27 - ZDL & SOHP 531 - 531 session 2


Jump rope
Kata


Zercher Deadlift / 25.5” box jumps + 3 kicks per side, last leaping
95x5 / 3 - spinning back
115x5 / 3 - high round
137.5x5 / 3 - front push
171.25x5 / 3 - mid round
195x3 / 5 - side
217.5x8 / 3 - low round


Overhead Press (clean from ground) / Rope Pull Ups / Clap Push Ups + 3 palm strikes on bag
53.75x5 / 7 / 4
67.5x5 / 7 / 4
81.25x5 / 7 / 4
101.25x5 / 7 / 4
113.75x3 / 7 / 4
128.75x10 / 7 / 4


2x6min Shoutbox MMA timer, 50% intensity w some extra combos, Judo entries, etc, 1 min break in between


Some Stretches
Hot Tub



Well, I won't have my karate black belt or BJJ blue belt before I'm 40. I'm 2 months out from it, haven't been to BJJ in almost a year and a half and have probably over a year til black belt once my kids move up to the adult class so I can get better instruction on the kata I need for that. Still hovering ~208lbs. Lifts are slowly increasing as long as I keep consistent in lifting on Sundays. Trying to be a good husband and daddy and keep up on everything I need to AND get some lifting and bagwork in is a challenge, but I will do it, in Jesus's Name.
 
Last edited:
11/10/2024 - Squat/Bench - 5/3/1 - 531 session 2


Kata


Squat / + 3 kicks per side, last leaping
Overhead
65x10 / 3 - spinning back
106.25x5 / 3 - high round
Front
135x5 / 3 - side
160x5 / 3 - mid round
Back
200x5 / 3 - front push
226.25x3 / 3 - low round
belt
251.25x10 / 3 - front snap

Calf Raise w belt
455x8 / 3 - outward crescent


Paused Bottom Start Bench / 100lb unilateral Thick handle DB rows + 3 palm strikes per side
45x12 / 10
86.25x8 / 10
107.5x5 / 10
128.75x5 / 10
161.25x3 / 10
185x3 / 10
205x7 / 10


3x6 min round Shoutbox MMA workout 50% intensity w some extra combos w 1 min break between rounds


Kata
Stretches
Hot Tub later


Thursday was my kids' karate certification. They are both green belts, now. The instructor said a couple weeks ago she wants me to move my kids up to the adult class after New Year. She had said she wasn't going to rank me up again, but changed her mind and surprised me with my brown belt on Thursday. I have 3 stripes to go and then black. So, still should be about a year, if I can learn part 3 of the 4-part black belt kata before the next adult certification mid-March. Just going to take a lot of drilling.
 
2024/11/24 - ZDL & SOHP 531 - 5 session 3


Light boxing w my boy a bit



Zercher Deadlift / 25.5” box jumps + 3 kicks per side, last leaping
95x5 / 4 - spinning back
118.75x5 / 4 - high round
142.5x5 / 4 - front push
155x5 / 4 - mid round
178.75x5 / 4 - side
202.5x12 / 4 - low round


Overhead Press (clean from ground) / Rope Pull Ups / Clap Push Ups + 3 palm strikes on bag
56.25x5 / 8 / 4
68.75x5 / 7 / 4
85x5 / 7 / 4
91.25x5 / 7 / 4
105x5 / 7 / 4
118.75x15 / 7 / 4


1x6min Shoutbox MMA timer, 50% intensity w some extra combos, Judo entries, etc, 1 min break in between

Kata


Some Bridges
Most Static stretches
Hot Tub
 
12/1/2024 - Squat/Bench - 5/3/1 - 5 session 3


Light kickboxing w my boy a bit, a little kata, and some cable movements


Squat / 25 inch box jumps + 3 kicks per side, last leaping
Overhead
65x10 / 4 - spinning back
110x5 / 4 - high round
Front
136.25x5 / 4 - side
163.75x5 / 4 - mid round
Back
178.75x5 / 4 - front push
206.25x5 / 4 - low round
  • belt
233.75x11 / 4 - front snap

Calf Raise w belt
455x10 / 4 - outward crescent


Paused Bottom Start Bench / 100lb unilateral Thick handle DB rows / clapping push ups + 3 palm strikes per side
45x12 / 10 / 3
88.75x5 / 10 / 3
110x5 / 10 / 3
131.25x5 / 10 / 3
143.75x5 / 10 / 3
165x5 / 10 / 3
186.25x10 / 10 / 3


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


Bridges
Stretches
Hot Tub later
 
2024/12/08 - ZDL & SOHP 531 - 3 session 3


Jump rope
Some dynamic stretches


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



Zercher Deadlift / 28” box jumps + 3 kicks per side, last leaping
95x5 / 3 - spinning back
118.75x5 / 3 - high round
142.5x5 / 3 - side
166.25x3 / 3 - mid round
191.25x3 / 3 - front push
213.75x9 / 3 - low round


Overhead Press (clean from ground) / Rope Pull Ups / Clap Push Ups + 3 palm strikes on bag
56.25x5 / 8 / 4
68.75x5 / 8 / 4
83.75x5 / 8 / 4
97.5x3 / 7 / 4
111.25x3 / 7 / 4
125x12 / 6 / 4


2x6min Shoutbox MMA timer, 50% intensity w some extra combos, Judo entries, etc, 1 min break between


Bridges
Static stretches
Contrast shower
 
RedNeckJiuJitsu said:
11/10/2024 - Squat/Bench - 5/3/1 - 531 session 2


Kata


Squat / + 3 kicks per side, last leaping
Overhead
65x10 / 3 - spinning back
106.25x5 / 3 - high round
Front
135x5 / 3 - side
160x5 / 3 - mid round
Back
200x5 / 3 - front push
226.25x3 / 3 - low round
belt
251.25x10 / 3 - front snap

Calf Raise w belt
455x8 / 3 - outward crescent


Paused Bottom Start Bench / 100lb unilateral Thick handle DB rows + 3 palm strikes per side
45x12 / 10
86.25x8 / 10
107.5x5 / 10
128.75x5 / 10
161.25x3 / 10
185x3 / 10
205x7 / 10


3x6 min round Shoutbox MMA workout 50% intensity w some extra combos w 1 min break between rounds


Kata
Stretches
Hot Tub later


Thursday was my kids' karate certification. They are both green belts, now. The instructor said a couple weeks ago she wants me to move my kids up to the adult class after New Year. She had said she wasn't going to rank me up again, but changed her mind and surprised me with my brown belt on Thursday. I have 3 stripes to go and then black. So, still should be about a year, if I can learn part 3 of the 4-part black belt kata before the next adult certification mid-March. Just going to take a lot of drilling.
Click to expand...
Congrats! Awesome that you have your kids training too.
 
RedNeckJiuJitsu said:
2024/10/27 - ZDL & SOHP 531 - 531 session 2


Jump rope
Kata


Zercher Deadlift / 25.5” box jumps + 3 kicks per side, last leaping
95x5 / 3 - spinning back
115x5 / 3 - high round
137.5x5 / 3 - front push
171.25x5 / 3 - mid round
195x3 / 5 - side
217.5x8 / 3 - low round


Overhead Press (clean from ground) / Rope Pull Ups / Clap Push Ups + 3 palm strikes on bag
53.75x5 / 7 / 4
67.5x5 / 7 / 4
81.25x5 / 7 / 4
101.25x5 / 7 / 4
113.75x3 / 7 / 4
128.75x10 / 7 / 4


2x6min Shoutbox MMA timer, 50% intensity w some extra combos, Judo entries, etc, 1 min break in between


Some Stretches
Hot Tub



Well, I won't have my karate black belt or BJJ blue belt before I'm 40. I'm 2 months out from it, haven't been to BJJ in almost a year and a half and have probably over a year til black belt once my kids move up to the adult class so I can get better instruction on the kata I need for that. Still hovering ~208lbs. Lifts are slowly increasing as long as I keep consistent in lifting on Sundays. Trying to be a good husband and daddy and keep up on everything I need to AND get some lifting and bagwork in is a challenge, but I will do it, in Jesus's Name.
Click to expand...
It’s tough to find time, I train BJJ 2x a week and that’s about as much as I can get away with having a family and all. It’s definitely nice to have some me time.
 
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