PR Magnesium Carbonate, 4oz Gloves, and Sledgehammers

2025/05/22

Karate (didn't lift beforehand).

Mainly just worked basics, including review of very basics of punching and other hand strikes.



2025/05/23

BJJ
Worked flow rolling guard pass to side control to knee-on-belly to mount and then mount escape to guard pass, repeat each person.
Also worked armbar from mount and armbar escape.
Finished with getting a guy out of turtle and into Dagestani Iron Cross.
Finished with some live rolling.
 
Last edited:
2025/05/24 Super Totals Wk 2 Day 4


Walking/jogging on treadmill to wam-up while setting up workout sheet


Start lifting @12:47

Tall Clean & Power Jerk - 1 min rest
77.5x3
77.5x3
77.5x3

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

Clean Pull + Clean + 2 Jerk (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
156.25x1

Deadlift (1.5-2 min rest)
371.25x4
371.25x4
371.25x4
371.25x4

Done lifting 13:32

Standing 29” box jumps
x4
x4
x4
x4
x4


Short rest

Shoutbox MMA timer 0.5 intensity w extra combos, 2x6min rounds 1 min rest
Was going to do more but my tablet died near the end of the 2nd round


Splits stretching app ~20 min routine
 
2025/05/27

Karate

Pretty standard workout. A little less than normal because Hanshi grilled a young purple belt pretty hard on a kata he was pretty sloppy on.



2025/05/28

BJJ / Shingitai

Lots of knee walking, working some takedowns from there.
Also did some lock down work and leg submissions from there



2025/05/29

Karate

Technique work was elbow counters to a straight punch, round elbow, upward elbow, and even spinning elbow


Didn't make it to Friday BJJ. Needed a family night at home
 
2025/05/31 Super Totals Wk 3 Day 1


Kata to warm up



Start Lifting 15:31


Snatch - focus on form, dropping into hole; ~EMOM
45x3
45x3
45x3

Power Clean + Front Squat
95x3
135x3

Back Squat - 2-2.5 min rest
185x3
205x10
205x10
205x10
205x10
205x10


Bench - 2 min rest main sets
45x10
95x3
135x3
150x3
165x10
165x10
165x10
165x10
165x10

Had a pretty long break here

Inverted Row - EMOM
X10
X10
X10
X10
X10
Was supposed to be 3 sets but I hate these so much I forgot and did 5… last reps each set was basocally a shrug. I had thought with all the Kroc rows I used to do that these should be easier, but then I realized most of my Kroc rows is the abdominal twist.

Ab rollout - EMOM
X8
X8
X8
X8
X8
Did 2 extra sets again just because

Back Extensions (lying on box) - EMOM
X10
X10
X10
X10
X10


Box jumps
32” x 5

End lifting 16:45


One steps on bag w arms (and some help from my daughter on a few); did 2x per side; also worked on some combos and takedowns from a few

2x6 min rounds shoutbox .5 intensity, extra combos, 1 min rest

15 min stretching

Done with everything 18:00
 
2025/06/03 Super Totals Wk 3 Day 2

Lifting:16:33

Tall Snatch
80x3
80x3
80x3

Snatch Pull + 2 Hang Power Snatch
110x1
110x1
110x1

Power Snatch + Snatch (EMOM)
115x1
115x1
115x1
115x1
115x1


Snatch Pull + Snatch (EMOM)
125x1
125x1
125x1
125x1
125x1


Snatch (EMOM) - ended up being more of a power snatch, I didn't drop in the hole much, also ended up being like 20 to 30 seconds of rest
135x1
135x1
135x1
135x1
135x1

Deadlift (2-3min rest)
305x10
305x10
305x10
305x10
305x10


Done lifting @ 17:08




Karate
Main focus on basics and some one-step work. Did a little kata work
 
2025/06/05 Super Totals Wk 3 Day 3

Warm-up walking on treadmill while finishing work

Start Lifting 16:00


Snatch - focus on form, dropping into hole; ~EMOM
45x3
45x3
45x3

Power Clean + Front Squat
95x3
135x3

Back Squat - 2 min rest main sets
195x3
235x5
235x5
235x5
235x5
235x5
235x5


Bench - 2 min rest main sets
140x5
175x5
195x5
195x5
195x5
195x5
195x5
195x5


Rope Pull Ups - EMOM
X6
X6
X6

Leg Raises (lying on box)- EMOM
X10
X10
X10


Reverse Hyper (lying on box) - EMOM
X10
X10
X10


Done lifting at 17:00


Missing karate tonight so spent 30 min working on my kata. Ran it facing different directions. Feeling much better with the 4th effort.

Some stretching in hot tub
 
Last edited:
6/6
Took a short vacation. Played with my kids in the pool this evening and spent a while working on my kata in the hotel pool. Ran it at least 8 times, if not 12. Can't remember for sure.


6/10
Karate
Work mainly on basics and kata. The black belt who was told to help me and the next highest behind me work on our four-part Kata had me run it once and then said to go work on it on my own because I had it well enough. Lol. Headed up helping a yellow belt with his one steps and getting some fine pointers from another black belt on a couple of mine.


6/11
Shingitai/BJJ

Worked on using double overhooks as an attack, and alsoa little on holding and escaping a Thai clinch. Worked a bit on side control, overcoming a cross leg to get to Mount and also attacking that leg instead. Also worked a will hold across the back of the neck and armpit from side control and and Americana counter to a Darce. Or Anaconda
 
2025/06/12 Super Totals Wk 31 Day 4


Warm up on treadmill while finish work

Start lifting 15:53

Muscle Clean & Press - 1 min rest
97.5x3
97.5x3
97.5x3

Hang Clean & Push Press - 1 Min rest
136.25x2
136.25x2
136.25x2

Power Clean & Front Squat + 2 Jerks (EMOM)
146.25x1
146.25x1
146.25x1
146.25x1
146.25x1

Clean Pull + Clean & Jerk (EMOM)
156.25x1
156.25x1
156.25x1
156.25x1
156.25x1

Clean & Jerk (EMOM)
166.25x1
166.25x1
166.25x1
166.25x1
166.25x1

Deadlift (2 min rest)
346.25x5
346.25x5
346.25x5
346.25x5
346.25x5
346.25x5

Done lifting 16:35


Karate - mainly focus on basics, with some instruction on making sure to use our whole body and start everything from the floor and the body as a unit when striking.
 
On vacation last week. Got some stretching in a few times. Got some lap swimming in one day and also some kata work that day. Had some extra stress and was fighting a bug, so not as restful as I'd hoped.



Decided to lift some today to try to get back into it.

2025/06/22 - Brian Simmons Super total Wk 1 Day 1 - restart


Kata warm up ~15 min

Start lifting 16:48

Snatch - focus on form, dropping into hole - EMOM
45x5
45x5
45x5

Front Squat - 1.5 min rest
95x5
135x5

Back Squat - 2 min rest main sets
185x5
205x10
205x10
205x10
205x10

Extra rest

Bench - ~1 min between warm up sets, around 2.5 min between main sets
45x5
95x5
135x5
165x6 - should have been 10 but wasn't pushing this one. Threw an extra set in.
165x10
165x10
165x10
165x8


Stopping here for today ~ 17:38. Will rety later this week. Hopefully Tuesday.



~13min more kata
 
2025/06/24

Start lifting 16:00

Snatch - focus on form, dropping into hole - EMOM
45x5
45x5
45x5

Front Squat - 1.5 min rest
95x5
135x5

Back Squat - 2 min rest main sets
185x5
205x10
205x10
205x10
205x10

Bench - ~1 min between warm up sets, around 2 min between main sets
45x5
95x5
135x5
165x10
165x10
165x10
165x10


Inverted Row - EMOM
X10
X10
X10
X10
X10


Ab Rolling - EMOM
X8
X8
X8
X8
X8


Back Extension - EMOM
X10
X10
X10
X10
X10


Done @ 16:57
~1.25he til karate
 
2025/06/26

Didn't lift today. Hopefully tomorrow.

Had Karate certification tonight.

Not a huge workout. Had a little warm up, then each person did their kata one at a time. Following that, everyone did one-steps and some sparring. Since I'm almost to black, I had 2 extra rounds of sparring with everyone watching.

Kids did extremely well considering it was less than a week since we had to put our dog down and they didn't practice while we were on vacation.
 
2025/07/08

Haven't lifted yet. Got a new puppy the day after karate cert so my sleep schedule has been goofy. We did have karate last week. Won't be going this week due to helping with VBS at our church.

I did get a small warm-up in before heading to the church tonight.

Snatch
45x10
45x10
45x10
45x10
45x10

Form wasn't the best at first but got better.
 
Last couple weeks have been pretty hectic. Last 2 nights are the first nights since we got the puppy that she slept most of the night.


Managed to get a little lifting in the other day to try to work back into it in lieu of going to jiu-jitsu.


2025/07/23

Snatch - focus on form, dropping into hole - EMOM
45x5
45x5
45x5

Front Squat - 1.5 min rest
95x5
135x5

Back Squat - 2 min rest main sets
185x5
205x5
 
2025/07/24

Karate

After warm-up, focus was on awareness. Closed our eyes and listened to follow a potential assailant moving around quietly.




2025/07/26 - Brian Simmons Super total reload


Jump rope x40


Lifting:12:45

Tall Snatch
65x3
65x3
65x3

Snatch Pull + 2 Hang Power Snatch
95x1
95x1
95x1

Power Snatch + Snatch (EMOM)
101.25x1
101.25x1
101.25x1
101.25x1
101.25x1

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

Snatch (EMOM)
116.25x1
116.25x0, 1 - lost the first one too far out front, reset and hit it right away
116.25x1
116.25x1
116.25x1

Deadlift (2-3min rest)
DOH
315x3
Mixed
345x3
375x2
405x2
405x2
435x1
435x1


Done lifting @ 14:33


Bridges
Bend app splits stretch routine
 
2025/07/29

Warm-up - hauling old shed out of bean field in 100 degree heat


Start lifting 16:14

Snatch - focus on form, dropping into hole - almost EMOM
45x5
45x5
45x5

Front Squat - 1.5 min rest
95x5
135x5

Back Squat - 2 min rest main sets
185x5
205x10
205x10
205x10
205x10

Bench - ~1 min between warm up sets, around 2 min between main sets
45x5
95x5
135x5
165x10x
165x10x - probably closer to 4 min after this set. Had to answer a phone call
165x10x stopped after this set due to another phone call

Done at 17:00

Stopping here today. Hopefully hit the whole thing next week. Out of time for this evening.

Karate in ~1hr
 
2025/08/12

Warn-up walking on treadmill while finishing work


Startt lifting 16:07


Snatch
45x3
45x3
45x3


Squat + 3 kicks per side, last leaping
OHS
95x5 - spinning back
116.25x5 - high round
Front
146.25x5 - side
Back
175x5 - mid round
190x5 - front push
218.75x5 - low round
  • belt
248.75x10 - front snap


Bench / 100lb unilateral Thick handle DB rows + 3 palm strikes per side
95x5 / 8
115x5 / 8
137.5x5 / 8
148.75x5 / 8
171.25x5 / 5
195x7 / 7


Done lifting at 16:57


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



Karate ~ 1hr later
Did a little rolling with my kids and one of the guys from class before class started. Worked on my kata a bit, as well as my multi-level one-steps. Also did some very light sparring with some lower belts, allowing them to work combos while I defended and dodged but didn't counterattack, just to get them used to throwing combos.
 
2025/08/19 DL & OHP 531 Restart with Oly warm-ups


Warm-up - walking while finishing work


Start lifting @ 15:53

Tall Snatch
65x3
65x3
65x3

Snatch Pull + 2 Hang Power Snatch
95x1
95x1
95x1

Power Snatch + Snatch (EMOM)
101.25x1
101.25x1
101.25x1
101.25x1
101.25x1

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

Zercher Deadlift (2-3min rest)
102.5x5
128.75x5
153.75x5
166.25x5
191.25x5
217.5x6

OHP +3 straight palm strikes per side (2-3min rest)
58.75x5
73.75x5
88.75x5
96.25x5
111.25x5
126.25x6


Done lifting at 16:50

~1.5 hr til karate


Karate had sparring after warm-ups and basics. Worked with some lower belts and then the athletic red belts and finally the young black belt fella that was there. Good workout.
 
RedNeckJiuJitsu said:
Log update 2025/04/06


The Stats:
Age: 40
Height: 5'8"
Weight: 208.2 lbs


All Time PRs:
DL: 545lbs - 2022/02/17
ZDL: 410lbs - IIRC
Back Squat: 410lbs
Z Squat: 405lbs
Bench: 305lbs
SOHP: 195lbs (2023/02/12)
PP/Jerk: 255lbs




Current goals are to get back to walking around at 200-205lbs (was ~220 in Feb; should be at goal by the end of the month) and increase flexibility (aiming for full splits front and side; may take a little longer, but I'm doing better than when I started extra stretching ~ 3 weeks ago).

Once I get that, I want to work finally hitting 425lb Squat, 315lb bench, and 555lb DL (by year's end). Also get my Kwanmukan Karate black belt. That I should be getting by this time next year, possibly by the end of the year, if we have 3 more certifications and I learn the last stuff I need by then. I think most of the stuff I need to learn, aside from the last kata, I already know, aside from maybe brushing up on some Japanese terminology.
I'm only lifting 1 day a week (usually Sunday, sometimes Saturday) and have karate class on Tuesday and Thursday.

BJJ has taken a back seat for awhile, other than trying to teach my kids some basics as warm-ups before karate, and some other random sessions ocassionally. Just not enough time to keep up on everything at this point.
Click to expand...
is Z squat zercher squats?
 
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