My ADD Training Log

Monday, 1/10/2011

Day 1, Week 2, Cycle 1, 5/3/1

SOHP
6x45
5x65
5x80
3x95
3x110
3x125
10x140 <- New PR for reps

Push Press
3 sets x 2 reps x 160

Weighted Chins
10 sets x 1 rep x BW+45 (BW 223, Total 268)

Dips
5x12xBW

Barbell Curls
5x12x65

Grip Work

2-Hand Plate Pinch
3x50lb x 30sec

Barbell Finger Curls, Overhand Grip
3x20x65lb

2-Hand Barbell Wrist Curl
18x45
18x45
18x45

2-Hand Reverse Wrist Curl (EZ Curl Bar)
3x18x25lb

So today I changed my mind about the weighted chins & how to program them for the chin competition. I was planning on doing a 5/3/1 type of program, with monthly progression, but after reading what some of the other guys are doing (specifically Oblivian), I think I should try a weekly progression. So the plan is to have a high intensity day on Monday, then a volume day on Thursday for weighted chins. We'll see how this goes & probably re-evaluate next month.

 
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1/11/2011

BJJ - Gi

1 Hour Advanced Class, 30 minutes sparring

Worked on pulling guard, transition to sacrifice throw, transition to triangle. Worked on closed guard & breaking grips.

I got winded really bad today. I am so out of shape for Jiu-jitsu... I don't know if its a lack of mat time alone, or if it is mat time + just lifting heavy with no conditioning. I'm going to continue the lifting + eating program & try to increase my mat time...see if that helps. Got worked over today in the sparring...
 
1/12/2011

5/3/1 Day 2, Week 2, Cycle 1

Deadlifts
5x145
5x185
3x220
3x255
3x290
6x330

GHR's
4x10xBW+assist

GM's
10x45
10x45
10x65
10x65

Abs

Grip Work

2-Hand Plate Pinch
3x50lb x 30sec

Barbell Finger Curls, Overhand Grip
3x20x55lb

2-Hand Barbell Wrist Curl
18x45
18x45
18x45

2-Hand Reverse Wrist Curl (EZ Curl Bar)
3x18x25lb
 
1/12/2011

BJJ - Nogi

1 hour class + 30 minutes sparring. Worked on pulling guard & some sweeps from butterfly guard & x-guard. Did better today with my conditioning, but still needs some work.
 
Time to go put on my pajamas & go to bed. G'night Sherdog
01.jpg
 
1/13/2011

5/3/1, Day 3, Week 2, Cycle 1

Bench
5x45
5x95
5x135
3x160
3x185
3x210
5x240 <-- RP for reps

Weighted Chins
5x5xBW+30lb

DB Bench
4x12x60

DB Rows
4x12x60
*DB Rows were done in between sets of DB Bench

Skull Crushers
4x10x65

Workout felt great today, I think my bench is finally starting to come around. I did a better job keeping my lower body tight, elbows in and weight on my upper back. Hopefully I'll continue improving my technique here & we can start to move some weight.

Chins were tough, but I got through them with good form. Gonna try to increase by 5 lbs every week until that doesn't work.
 
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Nice benching and chins man. I'm trying a similar approach to you and Oblivian for my chins.
 
Corrosion said:
Nice benching and chins man. I'm trying a similar approach to you and Oblivian for my chins.
Click to expand...

Thanks, man! The more I thought about it, I figured chins wasn't a lift I really focused on so maybe I can get bigger gains from straightforward linear progression instead of 5/3/1 monthly progression.

The 5/3/1 is still what I'm using on my major lifts, mainly because I'm still working out my technique, I don't want to progress the weights too fast before the technique is there.

The new workout is really kicking my ass, btw. I'm eating a ton & I'm TIRED. I'm seeing results in the weight room, but struggling on the mats right now...hopefully my body will adjust soon.
 
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1/13/2011

BJJ - Gi - 1 Hour

Worked on pulling guard tonight. Couple of basic sweeps, and then turning for armbar or triangle. Good stuff.

I was too tired to stay for 30 minutes of sparring. I was actually asleep for about an hour & woke up around 7pm, so I got up & went to Jiujitsu from 7:30-8:30. Going back to bed now.
 
1/14/2011

BJJ - Gi - 1 Hour

Fundamentals class tonight. Hip throws & pulling guard. Nice, relaxed workout - great way to start the weekend...
 
Awesome log! You have made great strength gains in a short period of time. What do you prefer the 5X5 or the 5/3/1 split. I like the 5X5 because I lift 2 days a week and am able to get all my major lifts in with little amount of time spent in the gym. Basically I do

Day 1
Squats
Bench
Rows(When my wrist is healthy) It hurts when I do rows.

Day 2
Deadlift
Shoulder press
Chinups


Have you competed in bjj or do you plan to? I myself have not competed as a blue belt yet but want to. I just don't think 3 days a week is enough for me to be successful in comps. I am strapped on time and if I want to compete I have to give up strength training and I really don't want to.

The competition scene in Chicago is very competitive with plenty of good schools and competitors around the midwest. One of the Naga's last year drew over 1700 competitors and the ibjjf registration was closed before the registration deadline due to the amount of competitors.
 
Thanks! As far as the programs, I liked the 5x5 & I like the 5/3/1 as well. For me right now, 5/3/1 has a slower progression with adding weight, which is good for me (I think) while I'm working on my technique for the lifts - especially with Bench & Squat. After lots of video review & posting several form checks, I don't want to go heavy until I'm doing the lifts correctly, or at least closer to correct. With 5x5 you're increasing the weight weekly.

I also like the way I can modify & change the assistance with 5/3/1, which lets me work on specific things & also keep from getting bored with it, since I can make changes every month.

As far as the BJJ, I competed in 1 small tournament as a white belt, but got thrown into the bracket with 3 blue belts because there were no other white belts in the 207-221 weight bracket. So I got stomped :redface: I tried to do a couple at Blue in 2010, but due to my kids soccer tournaments, I was not able to fit into the schedule. I'd like to compete in 2011, but its not a priority, just something I think I should do.

I agree with you, I think I need a lot more mat time to be successful. There are some guys I train with that have had a lot of tournament success and they have all spent a ton of time and $ on private lessons. The jiu-jitsu scene in Southern Cal is also extremely competitive. There are literally hundreds of schools here, which means no excuse for not training. There are at least 4 BJJ schools within 2 miles of my house...5 if you count the HB Ultimate Training center, which is an MMA gym.
 
Must be nice to have that many training options available.


 
1/15/2011

5/3/1, Day 4, Week 2, Cycle 1

Squats
5x45
5x45
5x45
5x120
5x155
3x185
3x210
3x240
5x270

Leg Curls on Suspension Trainer
5x10

Barbell Lunges
10x45
10x65
10x85
10x85

Abs on Suspension Trainer

Squats are coming along. Still working on depth...

I built a DIY Suspension Trainer this afternoon. Got the idea from here:


Here's a pic of me using it today:
164175_1784984032691_1482236580_31860468_870135_n.jpg
 
I can't imagine living so close to so many dif schools. Around here I've been very lucky to be blessed with the people I have to train me/with me. But there I think the options would blow my mind.
 
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