My ADD Training Log

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Tuesday 6/29 - AM

Ran 3.5 miles - felt good...

 

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Tuesday 6/29 PM - 2.5 hours BJJ

Got a black eye, but submitted a guy via Peruvian Necktie :icon_twis Not a bad night...

 

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Wednesday 6/30

Deadlifts are hard.

I was tired all day today. At least its over. I wasn't able to work out until the evening today and I was worried because I've been exhausted all day. But I got through it (sortof).

SOHP:
Warmup: 45x3, 95x3, 135x3
3x3: 155x2, 155x2, 155x1, 135x3 <- I was really struggling here, but I kept the form tight, knees locked, core tight.

Deadlift: 305x5x5 <- This was hard as hell for me to get through today. But I did and I'm glad I didn't quit.

Pullups: 3x3, bodyweight + 35

No gripwork today. Where the f*ck is the pizza?

Jacuzzi & then bed, got an early morning tomorrow...

 

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7/4/2010

Ran a 5k in the morning, time was 26:10. Not gonna break any records, but felt good.

 

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7/7 -

Planned on working out today, but have been so busy that it came down to either the weight room or jiu-jitsu...

Did 1.5 hours of no-gi BJJ. Felt Great....

 

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7/8

1.5 hours BJJ tonight. Felt great - I think my BJJ has really improved over the past couple of months. I did this thing called an "ARM BAR" today. Pretty rad...

 

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Haven't posted in a while - had a lot of family in town & haven't worked out. But I ate out alot....

Back in the weight room this am, switching the workout to the Westside for Skinny Bastards.

7/21 - Upper Body

Bench 135x10, 185x7, 225x3, 235x2
Dumbell Incline Press 25x10, 40x10, 40x10
Bent-Over Barbell Rows 115x10, 135x12, 135x12, 155x9
Bent Over Flyes 15x15, 15x15
Barbell Russian Twist 45x10, 70x16, 70x18
Grip 3x10's both hands 20sec twice, did 4 dimes RH.
Grip CoC#T & #1

 

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Friday 7/23

Upper Body Volume workout

Bench: 135x8, 135x8, 185x12, 185x10, 185x9
Skull Crushers: 45x12, 65x10, 75x5
Chinups: Bodyweight: 12, 11, 9, 5
Dumbell Shoulder Press: 15(lbs)x15, 15x15, 15x15
Barbell Curls: 65x10, 75x10, 85x5
Abs: misc stuff...

 

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So here's the new plan, starting next week:

Monday: AM Upper Body Max Effort, PM BJJ
Tuesday: AM Sprints, PM BJJ
Wednesday: AM 30-40 min run, PM BJJ
Thursday: Upper Body Volume, PM BJJ
Friday: 30-40 minute run
Saturday: Lower Body Max Effort

I'm excited to start this workout. I have 3.5 weeks of this, then going out of the country for a vacation.

 

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7/26

Bench: 135x5, 155x5, 205x5, 245x2
Dumbell Incline: 40x10x3
Bent Over Rows: 135x12, 135x12, 135x10, 135x10
Bent Over Flyes: 15x15, 25x10
Barbell Russian Twist: 70x10, 70x10, 70x10
10 min Olympic bar "Freestyle" complex Described here
Abs Circuit
Grip Work

 

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7/27

Conditioning

1/2 mile jog to warm up
Sequential Fatigue Challenge (2 reps) <-- Fuck that was hard
5 min walk to the hill
5 Hill sprints

 

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7/28

1 hour technical nogi bjj training, followed by 30 minutes rolling.

 

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7/29

Long day at work, did not have time to workout in the AM. Went to BJJ in the evening, though. I'll hit the weights tomorrow.

BJJ - 1 Hour technical with gi, focus on standup & then mount control
- 6 x 3 min rounds with different partners, standing start, one 3 min break in the middle. Got winded on the 6th round.

 

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7/30

7:00 AM 3.5 mile run

11:30AM workout:

Bench 135x10, 135x10, 185x12, 185x7, 185x9
Skull Crushers: 65x11, 65x10, 75x5
Chin-Ups: bodyweight reps: 10, 11, 10, 10
Dumbell Shoulder Press: 15x15, 15x15, 25x10
Barbell Curls: 65x10, 75x10, 80x9
Abs Circuit

 

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7/31

Lower Body

Squats 135x5, 155x5, 185x5, 205x5, 255x5
Single Leg Squats 45x10, 45x10, 50x10 <-- 1st 2 sets were a barbell, last set was 2x25lb dumbells
Romanian Deadlifts 135x10, 205x10, 225x8
Grip
RH CoC Tx12, Tx11, 1x2, 1x10sec, Tx8
LH CoC Tx10, Tx8, 1x5s, 1x5s, Tx1

 

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8/2

AM Workout - Westside Max Effort Upper Body:

Bench 115x5, 135x5, 185x5, 225x4
Incline dumbell press: 40lbx10x3
Bent Over Rows: 135x12, 135x12, 145x10, 155x9
Bent Over Flyes: 15x15x2
Barbell Russian Twist: 25lb+bar - 12x3
10 minutes with 45lb bar - various movements, don't set bar down
Abs circuit

 

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8/2

PM Training -

BJJ - 1 Hour Technical training, followed by 3x6 minute rounds of sparring.

 

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Spent some time today reading up on the Jim Wendler 5/3/1. Cool Stuff!

Right now, I'm focusing more on conditioning, then heading to the Caribbean for 8 days at the end of the month. I plan on eating & drinking enough crap on vacation to knock 20 lbs off my bench.

When I get back, I'm starting 5/3/1. Gonna be awesome! I updated my goals on the 1st post, but here they are again:

Bench: 275
Squat: 300
Deadlift: 350
SOHP: 185

 

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8/3

2 Hours BJJ Training

 

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8/4 -

AM Conditioning: Ran 3 miles