My other car is the millenium falcon(BJJ, MT, increasing strength)

[jkuhlmann]

there's not going to be anything too ground breaking in this log. the theme will be 'modesty'.

I've been doing a push/pull/squat routine for about 1 1/2 years, w/ a 6 month hiatus which i spent in a dormed police academy.

Lifting is not my priority. I've been in BJJ for just over 6 years and lift to supplement that. I used to be very into muay thai, but with my new job I just don't have the time so i'm very rarely there. (maybe 1x/week).

At most, i'll be lifting 3 days/ week.

I welcome any and all feedback on anything you see here, and thank you for it. Its this forum that converted me from curl monkey status....i never knew i was doing anything wrong!

I signed up at 'St. Wilhelms' but consider myself a 'prospective' member until i can meet some type of goal.

my routine is as follows: ALL 5x5

PUSH:

bench (usually flat, dumbells if i have no spotter)

push press (but i did do OHP instead for the first time last week and will probably alternate)

dips (weighted of courst)

PULL:

deadlifts

bent over rows

chin/pull ups (weighted)

SQUAT:
back

front

over head

---

on each training day, i will usually add some other exercise. EX: dumbell snatch, and various other olympic type lifts (i don'tknow the proper names, but along the lines of cleans, jerks, that kind of stuff.

 

[jkuhlmann]

started keeping track of my #'s today, because i felt like i was wasting too much time by going too light at first, not being able to remember what i did the week before.

so here goes.

today was a push day.


flat bench:

155 x7
165 x4
165 x3
165 x2
165 x3

dips: (Body weight= 185)

20 x7
25 x6
30 x6
40 x4
40 x4

incline: (extra lift for the day)

115 x8
135 x3
125 x4

push press:

115 x5
115 x4
115 x4
115 x4
105 x5 (dropped weight here because i felt i wasn't being explosive enough)

 

[jkuhlmann]

3/14/08

PULL DAY

BOR
135 x8
145 x7
155 x5
155 x5
165 x3

DL
185 x8
195 x5
215 x4
215 x5
215 x5

HANG CLEAN(add on exercise)
95 x8
115 x5
115 x5

HIGH PULL(add on exercise)
performed from the ground
95 x8
115 x6
115 x6

CHINS
*BW=183lbs
10 x8
15 x4
15 x3
10 x3
10 x2

whole workout took about 1hr 15 min
today was the first time i ever did high pulls.
i also trained BJJ immediately after weights, for @ 1hr 40min. 30 min worth of rolling.

 

[Donut62]

Fantastic log title.

 

[Chris Beeby]

Hmm... So far our numbers are similar. I look forward to watching this one.

 

[jkuhlmann]

Fantastic log title.

thanks.......i make at least one obligatory simpson reference a day....usually more like 5 as it turns out.

Hmm... So far our numbers are similar. I look forward to watching this one.

good shit. i'll check yours out too.....maybe we can get one of those races going like i see some of the other cats doing round here.

 

[jkuhlmann]

popped a rib today training jiu jitsu. its a higher one, i don't know if thats better or worse, but i popped a low one a few years ago and it took FOREVER to heal.

i should have lifted before rolling... i don't want to risk it by doing anything else today, but if it doesn't hurt i'm going to go full speed tomorrow.

good luck, and god bless.

 

[jkuhlmann]

popped rib felt good enough to try out today.

did an hour at muay thai, and did all the ab exercises to prob. hit the weight room afterward to test it again. very easy workout.

3 sets each of back and front squats w/ light weight and
2 sets of one arm dumbell snatches

back to BJJ tomorrow, maybe i can roll. going to the weight room first though.

have a splendid night.

 

[jkuhlmann]

3/24/08

still babying the rib a little and didnt wake up in time for BJJ this morning, and at night i went to see one of the ladies from my boxing school whip some ass and make it to the golden glove finals.

i decided to go get some work in after.

i was sore from last night, so to loosen up i started w/ 2mile jog

then:
2 sets--bulgarian split squats--25lb dumbells
3 sets--OHP--95-115lbsat the end of each set when i fatigued, i would bang out a few push presses
3 sets alternating 5chins 5 dips--BW
3 sets box step ups w/ the bar on my back--135lbs
3 farmer carries- 30 yards- 50lb dumbells
2 more sets bulgarian squats-30lb dumbells
2 more sets alternating chins/dips--BW

was really more of a conditioning workout, i don't want to rush the rib but i feel like i can start doing most of the heavy lifts again.

i'm still concerned for OHS, and DL's but i'll start light and play by ear.

 

[jkuhlmann]

3/29/08


rib still isn't 100%, but it isnt' still popping so i did a normal squat day today.


my balance must be getting better, i set a PR for reps (i never have done a single rep max) on all exercises.

BACK SQUATS

155x5
185x4
185x4
195x4 <----PR
195x4

FRONT SQUATS

135x5
155x4
155x4
165x4<----PR
165x4

OHS

85x5
95x5
105x4<----PR
105x4
95x5

added in BULGARIAN SPLIT SQUATS, 3 sets--45lb dumbells

next squat day i plan to try out ZERCHER SQUATS for the first time ever.

 

[jkuhlmann]

3/30/08

started my new hobby.....bending junk. last night i bent a 16d nail and this morning 2 12d nails to about 1.5in. took me a while, definitely didn't get it in the 30 sec limit and not in one shot either.

my achy rib kept me out of the open mat this morning, but i'll rep some technique tomorrow hopefully.

went to the weight room though....

PUSH DAY

flat bench (dumbell)
55x 8
65x 5
75x 5
75x 4
70x 5

push press
105x5
105x5
105x5
105x5
105x6
*next push day, i am adding some weight

dips (BW 188)
35x5
35x6
40x5
45x3 <--PR
45x4

incline bench (dumbell)
45x8
55x4
55x4

i also started sledgehammer levering earlier in the day. i have a 1/4"x6" steel bolt that i would like to bend. i've been using a towel to grip, but am going to find some leather.

have a super day