My ADD Training Log 2013

1/18/2013

BW: 214.4

Bench Press (TnG)
10x95
5x135
5x185
5x205
5x235
5x270
10x225

SOHP
5x95
5x115
5x135
5x135

DB Bench Press
10x85
10x85
8x85

Barbell Curls
12x60
12x70
10x80

BJJ - 1 Hour
Spent 1 hour reviewing the 4 techniques from Rigan Machado's seminar.

Good training today - went straight from the weight room to BJJ. Energy was surprisingly good. I've been doing so much paused bench lately that bench felt weird not pausing lol. Didn't feel that strong really, although 5x270 ties a PR from last January.

I messed around a bit with trying to set up reverse bands for SOHP, but I just didn't like the way things were looking or feeling so I ditched the idea & just did some quick sets of 5. DB bench was also tough & I did curls with a straight bar to mix it up a bit.
 
1/21/2013

Push Press
5x95
5x115
3x135
3x155
3x175
3x195
0x205 <-- bleh.

Pullups
8xBW
8xBW
8xBW

Face Pulls - red mini band
2 sets of 30

External shoulder rotations - orange micro band
2 sets of 15

First time push pressing in a long time. Actually felt ok until I tried the single. I think I can get it, but I didn't re-try it because I was really at the gym with my wife working on squat, press & deadlift. I just sort of snuck this workout in the middle of helping her.

Good news is it looks like I've finally talked her into lifting weights. We're going to a novice starting strength type of routine where she will squat (3x5), press (3x5) & deadlift (1x5) 3 times a week for the 1st few weeks. We'll do weekly progression & after she gets some confidence with the lifts, then we may tweak it a bit by adding assisted pullups, abs & additional glute work. I'm excited about her trying this - she's never done anything like this before. I hope she enjoys it - trying to support her as much as possible on this.
 
Last edited:
Straight bar curls to maximize muscle confusion. Nice.....


sexy-blonde-in-lingerie.jpg
 
1/21/2013

BJJ - 1 Hour

1 Hour today on open guard. More good stuff, great drilling. Getting better at getting my foot/feet on hip sooner. Learning not to allow my opponent any grips on my pants. Hip movement and attitude are both improving.
 
calvus said:
Good news is it looks like I've finally talked her into lifting weights. We're going to a novice starting strength type of routine where she will squat (3x5), press (3x5) & deadlift (1x5) 3 times a week for the 1st few weeks. We'll do weekly progression & after she gets some confidence with the lifts, then we may tweak it a bit by adding assisted pullups, abs & additional glute work. I'm excited about her trying this - she's never done anything like this before. I hope she enjoys it - trying to support her as much as possible on this.
Click to expand...

That's awesome! Hopefully she'll catch the bug. :)
 
1/22/2013

Box Jumps
3x24"
3x24"
2x30"
2x30"
2x36"

Box Jumps with 25-lb Dumbbells
1x30"
1x30"
2x33"
2x33"
2x33"
2x33"
2x33"

Squats
5x135
5x185
5x225
3x275
3x315
3x375

Speed Squats (1 min rest between sets)
4x255
4x255
4x255
4x255
4x255
4x255

Narrow Stance Paused Squats - 7 second pause
5x185
5x185
5x185

Decline Situps (30 sec between sets)
15xBW
15xBW
15xBW
15xBW
15xBW

Really enjoyed this workout! Squats are feeling good!
 
1/24/2013

Deadlift
5x135
5x225
5x225
3x275
5x295
5x335
8x385

Speed DL (1 min rest between sets)
3x245
3x245
3x245
3x245

Deficit DL
3x315

Lower back was FRIED after this, did lots of touch-n-go lifting today.
 
Just read what you learned from the PL comp and lol @ chalk on the thighs. I've seen people comment about that before so I guess it's a common mistake.
 
1/26/2013

Bench Press
10x95
5x135
5x155
5x185
3x225
3x255
3x285

SOHP
5x95
5x115
5x135
5x135
5x135

Quick workout today, but got done what I needed.
 
So much bench. Your chest must be swolt

lucy_pinder_02.jpg
 
1/28/2013

Push Press
5x95
5x95
5x115
3x135
5x145
5x165
6x185 <-- Rep PR!
5x165
5x145

Paused Bench Press
5x135
5x185
5x225

Chin Ups
10xBW
10xBW
10xBW

Push Press felt better today, but still needs work. I took steps on 2 of the reps at 185, with better technique I can get a few more reps at that weight for sure.
 
Hey, congrats on the PP PR. You must have way more in you though. Your bench and SOHP are pretty strong.
 
eastNYgoon138 said:
Hey, congrats on the PP PR. You must have way more in you though. Your bench and SOHP are pretty strong.
Click to expand...

Thanks - I haven't done Push Press in about a year, so I'm having some technique issues at the moment. I think I'm good for at least 185x8, maybe 10 if I'm consistent & explosive with the technique.
 
1/29/2013

BW: 217.6

Box Jumps
3x24"
3x24"
3x30"
2x33"
2x36"
2x39"
2x42"

Box Jumps with 25 lb Dumbbells
2x24"
1x30"
1x30"
1x33"
1x33"
1x34"
1x36"
1x36"
1x36"
1x36"

Squats
5x135
5x185
5x225
3x275
3x315
3x365
3x405

Speed Squats (1 min rest between sets)
4x260
4x260
4x260
4x260
4x260
4x260
4x260

Narrow Stance 7-Second Pause Squat
5x195
5x195
5x195

Good stuff today! 36" Box Jumps outside on a concrete wall while holding 25-lb dumbells was a little sketchy, but no problem. Squats are feeling good!
 
The speed squats seem brutal. It seems like it will be hard to control the eccentric part.
 
hatchoo said:
The speed squats seem brutal. It seems like it will be hard to control the eccentric part.
Click to expand...

Yeah, they're tough. I'm out of breath by the end. I get confused with eccentric & concentric, but the down part is a little tough, the up part is easier.

The pause squats are also really tough. This workout is fun, but leaves me beat down.
 
1/30/2013

THROWING PRACTICE

Open Stone (Light Stone - 13#)
15x Standing Throws, best around 42'

LWFD - 28#
5x Full Throws, around 47'

First time throwing anything since October, but it looks like I've put about 2 feet on my standing throw for stones, so that's cool. I didn't try spinning today, we'll see how that works next time. LWFD ripped the palm out of my glove, I need to go to Home Depot soon and get new gloves & some PVC for a hammer handle so I can throw hammers. The Queen Mary Scottish Festival is coming up Feb 16th, hopefully I'll get to go. Wife told me that is "Valentine's Day Weekend"??? But if I line up something cool for v-day then hopefully I can skip out to throw.
 
calvus said:
Yeah, they're tough. I'm out of breath by the end. I get confused with eccentric & concentric, but the down part is a little tough, the up part is easier.

The pause squats are also really tough. This workout is fun, but leaves me beat down.
Click to expand...

Yup, the down part is the eccentric :D

I hope you come up with something cool for v-day! Just tell her you planned something for another week so you don't have to celebrate it with the other couples. That always works for me :D
 
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