My ADD Training Log

10/13 Deadlift Day

Last week I watched a few of the deadlift videos online & realized that my deadlift form was seriously fucked up. My legs were too straight, The bar too close to my shins when lining up and as a result my shoulders were way in front of the bar & I was using way too much lower back in the movement.

So over the past week I've been studying the articles on deadlift, watching & re-watching the videos, preparing for today.

I made some significant changes to my setup & saw immediate results. The weight felt a TON lighter. I recorded the lifts & will post the video shortly. My form is still not perfect, but it is a HUGE improvement. I'll be interested to see what kind of feedback I get back on the deadlift form check I'm going to post.

Didn't have time for assistance today, maybe I can get it in this evening after kids soccer practices...

Here's the deadlifting today:

Deadlift
5x135 <- actually did more than 5 singles, recording & reviewing each one & making adjustments
5x155
3x185
5x230
3x285
1x315
5 (singles) x 350

Previous PR was 5x305!
 
10/14 - Bench Day

I've went through Dave Tate's video bench series yesterday in detail & took notes. So I made some changes to my bench form today.

Unlike deadlift, after making the changes, I struggled with bench. Also the camera kicked the bucket, so no video.

Here's the benching:

BENCH
2x5x45
2x5x95
5x135
3x145
5x180
3x205
1x230
4x230

I think the main thing that caused me some trouble today was a wider grip. I'll post video when I can, hopefully next Thursday.
 
10/14 - PM

Great night at Jiujitsu. 1 hour training, more butterfly guard. After the 1 hour class, did 4x 6 minute rounds of sparring with 1 minute rest in between, different opponents each time. Awesome workout!
 
10/15 - Payday! (man, I needed that)....

In other news, we had a special 1 hour nogi training session tonight to support some guys who are competing in the nogi worlds in a few weeks. Session went a little long, so about 1:20.

This was a GREAT Session!!! Man I was winded at the end. Lots of standup work...really enjoyed it. I'm getting better at using my natural leverage & height while standing. Nogi requires you to be in so much better shape than gi...

Ice, Jacuzzi, couple beers, squats tomorrow, cause thats how we do shit around here.
 
10/16 - Squat Day

Soccer games today plus honey-do's around the house, but still managed to squeeze in some squatting...

SQUAT
5x45
5x115
5x145
3x175
3x175
5x215
3x245
5x275

Good Mornings
12x45
12x65
12x85

At this point I got interrupted by the real world & had family stuff to take care of. Disappointed that I didn't get all the assistance work in, but at least I got to squat.

Also, this was my 1st day with a new & improved squat. I widened my stance a bit, pushed my knees out, and tried to sit low. I was able to video it & will post soon. Still not perfect, but I think its a real improvement.

I think once I get the correct form dialed in, I'll be able to lift heavier weight. I thought it was interesting that when I fixed my deadlift form, I immediately increased my weight by 50lbs, when I fixed my bench form, I felt weaker, and then on squats its about the same. I also noticed that with a wider stance, the belt doesn' dig into my ribs, which was nice.
 
Video from today's squatting. I think the depth is improved, still working on the flexibility, but I think the wider stance has helped a lot. After looking at the videos, I may try to widen the stance even more next week.



Not perfect, but I think an improvement over a week ago...
 
10-18 Starting deload week. Week 4, Cycle 2 of 5/3/1

SOHP
5x65
5x65
5x90
3x115
3x115
 
10/19

1.5 hours BJJ. 1 Hour Class, covered 2 techniques for passing half-guard. Followed by ~30 minutes of rolling, 3x6 minute rounds.
 
10/20 - 1 Hour of BJJ during lunch. Light sparring.
 
10/20

Deadlift Day. But my knee is a bit swollen & its a deload week, so I've opted to take it easy. Icing the knee & watching the Ultimate Fighter instead.

Will probably bench tomorrow.
 
10/21

Knee is still sore. Dammit. Decided to bench anyway, especially since this is a deload week for me.

BENCH:
5x45
5x95
5x95
5x135
5x135

As much as it sucks, I should probably skip BJJ tonight & rest my knee. I want to be able to pick back up next week, which will be the start of Cycle 3 of the 5/3/1. I'm going to switch up the assistance work, I really want to get the SOHP numbers improved. I'm thinking about adding SOHP as assistance on Bench day, 5 sets of 10, to get some volume in.

Might just switch to something that looks like Boring But Big for assistance.
 
10/25

Tried to start a new cycle, but my elbow still hurts & my knee still has some swelling. I tried some SOHP today, but my elbow sucks.

I feel like I can't really do upper body OR lower body right now. Can't do fucking conditioning either. All I can do is drink beer I guess...

I might need another week off....that really sucks.

SOHP
5x65
5x75
3x95
5x100
5x115
6x130

Push Press
1x140
1x155
 
11/15....I'm back

Have taken the last 3 weeks off due to injury + lots of travel for work. I've been in Hawaii, San Fran, Seattle, San Fran (again) Salt Lake City & Denver...but I think it probably gave my knee some much needed rest.

Starting a new cycle of the 5/3/1 today:

SOHP:
Warmup: 5x65, 5x75, 3x90
5x100
5x115
10x130

Push Press (with Leg Drive)
*Wanted to do some heavy singles here, but not sure what weight that should be, so I just kept increasing until I failed.
1x140
1x155
1x175
1x185 - Failed. Now I know where I'm at....

Didn't have time for anything else, flying to Denver in a few hours.
 
11/17

Deadlift
Warmup
5x140
5x175
3x215
Work Sets
5x230
5x265
10x305

Squats
10x185
10x185
10x185
10x185
10x185

Abs Circuit...
 
11/18

Bench Day!

Bench Press is still suffering some as I'm trying to get my form corrected. I'm taking a wider grip, keeping everything tight, better arch, squeeze the bar, etc...but the weight feels HEAVY. I struggled with 220 today....anyway, still felt like I got a great workout:

BENCH:
Warmup:
10x95
8x105
5x135
3x155
Work Sets:
5x170
5x195
5x220

SOHP:
10x95
10x95
10x95
10x95
10x95

Krok Rows:
RH: 30x60 lbs
LH: 30x60lbs

Barbell Curls:
13x65
12x70
10x75
8x80
 
11/19

BJJ tonight...been awhile....

1 Hour fundamentals class. worked on spralls, turtle position & rear naked chokes.

Followed by 30 minutes of sparring.

Actually had a very nice training tonight, relaxed - felt great & pulled off some very nice submissions during the sparring.
 
Last edited:
Sore Sore Sore Sore Sore!!

Didn't start getting sore until about 24 hours after Wednesday's workout, legs have been sore all day today.

Just started getting sore in my arms, chest, shoulders tonight from Thursday's workout...

Time to hit the Jacuzzi, jump in the cold pool, back to jacuzzi & bed...
 
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