My ADD Training Log

10/4

Happy Monday! Back @ work, but squeezed in a workout this am. It's easy when both work & the gym are at home....

SOHP
5x60
5x75
3x90
3x105
3x120
8x135

Dips
Bodyweight, 5x15 <-- might be time to add some weight here, was easy

Pullups
Bodyweight, 5x12 <-- Not Easy

Barbell Curls
2 sets of 10, 85lbs
 
I've been reading up on Wilks score & how to calculate it...pretty interesting.

I haven't really tested a 1RM, so I used my 5RM:

Bench 255x5 (9/16/2010) *
Deadlift 305x5 (8/30/2010) **
Squat 275x5 (8/30/2010) ***

* On 9/16, I actually did 225x9. I calculated a 5RM using Jim Wendler's formulas. So I didn't actually lift this...probably shouldn't count it...

** Deadlift I actually did 5 sets of 305x5, so this number I'm sure could be higher.

*** Squats I did on the same day as deads, so this I'm sure could be higher as well.

At some point in the next few months I want to re-test & maybe get some 1RM's...

Current bodyweight is 213 lb (96.6kg). So my wilks, based on these 5RM numbers is 233.84.

I found an interesting link that discusses how the wilks numbers line up with Beginner, Intermediate, advanced, etc....According to that number, I'm intermediate, which feels about right.

Here's the link: How to assess your progress and strength level : Post Your Own Articles

Thoughts?
 
10/6

Deadlift Day

My legs are still sore from Squats on Sunday. Really sore...oh well...

Deadlifts:
5x135
5x155
5x185
3x215
3x245
8x280

GHR's (assisted, cause I'm weak): 5 sets of 12

Lunges: 45 lb oly bar, 5 sets of 10

Ab circuit
 
Almost forgot to mention..

My brand new Inzer 10mm double-prong buckle belt showed up today...

UPS came to my house about 30 minutes after I finished lifting :-(

Belt is really stiff, gotta get it broken in. But I think its gonna be awesome!
 
Nice, I think you'll like the belt, especially for squatting.

I demand more BJJ details.
 
Corrosion - hasn't been much BJJ on here because I haven't been in a few weeks...schedule has been crazy with work, travel & 2 kids in soccer....

Thanks for calling me out on it, I need to make time...
 
10/7

Super busy day today, barely had time to squeeze in a workout, but here it is:

BENCH:
5x95
5x120
3x145
3x170
3x195
8x215

No time for assistance work...
 
10/8

Went for a run today....4.7 miles. Knee started hurting a little bit, hope I didn't fuck myself out of squats tomorrow...icing it now.
 
10/8 -

Went to BJJ tonight from 5:00-6:00! First time in 3 weeks. I sucked ass, 1st day back after a few weeks off I'm always slow & dumb. But I'm glad I went.

Worked on fundamentals standing guard pass.

Knee feels fine right now :-)
 
Nice belt, i'm sure you'll like it. I also have a 10mm inzer, but mine's a lever and i love that thing.
 
Man it is so motivating to log my training on Friday evening, the check the forum mid-day on Saturday & my log isn't even on the 1st page anymore. I know you guys are all training hard - helps me stay on it.

THANK YOU
 
10/9 Squat Day

First day lifting with my new belt. IT's going to take some getting used to. At the bottom of the squat it is digging into the bottom of my ribs a bit....

Anyway, here we go....

SQUATS
5x115
5x145
3x175
3x200
3x230
9x260

Good Mornings
3 sets, 15x85

Had to go to kids soccer game, so not much assistance work today.
 
Last edited:
Just keep playing with the belt position, you'll eventually find a sweet spot for it. That happened to me for the first 2weeks with the new belt, i have two huge scratches on my side.
 
thats some nice squat work


like everyone said the belt will take some getting use to it. And at time it will go back to feeling very uncomfortable. But in the long run I think having it is a good thing.
 
Thanks for the comments on the belt...I was going down until the belt was digging into my lower ribs, but I also filmed my squatting today and I wasn't going down as far as it felt like I was going.

So I guess I need to get used to it & force it down a little lower maybe...I posted a video in the main S&C, so we'll see what tips I get there on the form...

thanks again
 
I'm embedding this squat video for historical purposes, video was taken on 10/9/2010:


Since my squat form obviously needs work, I'm going to spend some time each day (or at least each workout day) working on squat form & stretching. I'm going to experiment a bit with both low bar & high bar squats. Work on getting my stance wider and getting the squat deeper.

Hopefully I can upload another video in the coming months to show my improving squat form.

I've also been going through the Squat RX video series on youtube: YouTube - johnnymnemonic2's Channel

The biggest challenge for me at this point is hip flexibility. With a wider stance, anything approaching parallel is painful.

In addition, I think having a video of different lifts is going to be an invaluable training tool, so I'm going to video my SOHP, bench & deadlift as well.
 
10/11/2010

Starting Week 3, cycle 2 of 5/3/1:

SOHP
5x60
5x75
3x90
5x110
3x125
5x140

Dips: Bodyweight - 5x15

Pullups, Palms facing - 5x10

Barbell Curls 3x8x90

I'll be uploading a video of the SOHP as well.
 
Here's the video for the last 2 sets of Overhead Press work I did today:



It looks like my right arm is lagging behind a bit, I'll be more conscious of that next time. Not sure why, I am right handed, if I'm going to have trouble with 1 arm, I'd expect it to be the left. My right shoulder is pretty screwed up from shotput/discuss/volleyball, but there's no pain with this lift, so I can't really use that as an excuse.
 
10/11 PM

BJJ Tonight - went to a 1 hour "advanced" gi class & then 30 minutes of rolling. The class covered the standard hook sweep from butterfly guard & hook sweep defense & passes. The 30 minutes extra was 3 six minute rounds, starting from the knees.
 
10/12

BJJ tonight. 1 hour class & 1/2 hour sparring. Worked the same techniques as last night. Sweep from butterfly guard & defending the sweep.
 
You must log in or register to reply here.

Latest posts

Forum statistics

Threads
1,264,872
Messages
57,308,576
Members
175,632
Latest member
JanineArek

Share this page

Back
Top