my strength training log

[agore]

edit: I thought id post this here since I am now changing my programming off starting strength and the logs I had were over 3 years old. I am doing 5/3/1 BBB program right now I am following the program that

Blackironbeast.com is much better.

suggested





Well in a year i was able to go from a very fat 247 lbs to a pretty lean 170 lbs, but now I think its time to add some unbridled strength to my jiujitsu game. Anyways this will make me record what I'm doing so that I have log of hopefully will be my gains.

As of right now this is my 3rd week strength training

Bench.......155x5
Squat........205x5 (working on form still...weight goes up easy)
Deadlift.....295x5 (again form is coming along)
SOHP........115x5
BOR..........105x5 i think dont remember ill edit it later

Ill fill in my lifts and weights as i go I am following Bill Star's 5x5


FEEL FREE TO COMMENT, anything that will help I'm open to anything that will help

 

[liquid!]

Good job on the weight loss. Now get yoked.

 

[agore]

jiujitsu in the morning, my knee was bothering me from a toehold from saturday, but at night it went away with the ass kicking i was receiving. all i gotta say is fuuuuuuuuuuuck I'm exhausted just got my blue belt tonight in jiujitsu last 10 mins of class was getting a fresh guy thrown on me every 30 seconds, well jumping on top of me would've been probably a better description, but before that, they had me rolling nonstop for 45mins with all the higher belts pretty much.

Another side note, both my ears are fucking killing me but i hate ear guards.


well lets get to my strength training i did before that

SOHP
95x5
105x5
115x5
115x5
120x5 (had to push press the last and it was a battle)

Deads
225x5
295x5
300x5
300x5
305x4 just couldn't get the bar to clear my knees

squat (remember still getting comfortable with the weight)

95x10 with a 3 second pause at bottom
135x5
185x5
205x5
205x5
205x5 it all went up easy and i felt a lot more comfortable maybe i should really go at it now

mixed up with some chin ups and pull ups

curl grip
11x2

the opposite of curl grip (not sure what to call it)

7x3

bodyweight before jiujitsu tonight 178 bodyweight after jiujitsu 171. (thats 7 lbs in 1.5 hours).

 

[agore]

bench
90x5
135x5
140x5
145x5 assisted on last rep
140x5

squat

135x5 with 3 second pause at bottom
185x5
205x5x3 felt like i was trying to fuck godzilla coming out of the hole at the bottom so wasnt going for a pr tonight still recovering from mondays blue belt affair(guess im a pussy)

BOR

95x5
105x5
115x5 felt like i was rounding my back so i went back down
105x5x2

after that 1 hour of muay thai and then 2 hours of jiujitsu

 

[agore]

im thinking i just need a day or 2 recover and the weekend is for that unless i decide to do jiujitsu tomorrow on saturday

SOHP

90x5
110x5x2
105x1

deadlift

225x5
295x5x2
345x1 <--PR and first time going for a 1RM

Squat

95x10 with 3 second pause at bottom to stretch
185x5
200x5x3

cut out pull ups/chin ups/towel pull ups

i cut my workout short to do some muay thai but ended up going home i could barely hold my arms up for bag work then didnt feel like getting my ass kicked when i sparred and then didnt feel like being someones grappling dummy during jiujitsu tonight, just gotta rest

bodyweight of 172, kinda torn between eating a fuckload and packing on what i can and trying to maintain weight because i got a tourney coming up on the 21st and id like to do middle weight which is 173 cut off.

 

[agore]

bench

135x5
140x5x2
145x5x2 (needed assistance last rep with both i will get this fucker fucker soon)

squat

im reevaluating my squat technique

135x5
155x5x4

Heres what was said by the person whose helping with my lifts. My depth is great but he said with my flexibility when im hitting the bottom im too loose because im so flexible. Im pretty much ass to my calves though, person whose helping me said thats really good because its very natural position to come out of.

rows

95x5
100x5
105x5x3


did an mma conditioning class afterwards then i did 2 hours of jiujitsu after that

bodyweight after getting rehydrated 175

 

[agore]

Its been a while but i thought id post up what ive been up to lately

Right now

squat (still progressing 5lbs a week)
245x5

deadlift
320x5
powerclean
155x5 (still getting comfortable with this and im starting to sub them for deadlifts)

Bench (my form is still shit i just dont get it but its progressing)
160x5

yesterday i built a sandbag and decided to try and train with it, i was reading on ross's website for ideas what to do with it and I confused 400m for 1/2 a mile (apparently its 400m to a lap). I ran 1/2 a mile with the sandbag with 100lbs overhead then ran 1/2 mile without the sandbag then cleaned and pressed it 10x and i did that 4x. Today i have some of the worst dom ive ever had since i first started. So in all i ran 2 miles while carrying 100lbs overhead then 2 miles without it and 40 clean and presses in 34 minutes.

 

[agore]

oh and im closing in on that 405lb deadlift im at 380 now for 1, and for 4 months ive also been trying to put on weight its not working im eating constantly and non stop, a staple is peanut butter i eat a pound of it every other day and ive put on 6 lbs in 4 months. The peanut butter is on top of the like 4 or 5 full meals i eat, I walk around feeling disguntingly full.

 

[agore]

Reviving my strength training:
well 3 years later i guess after the last post I decided to start logging my strength training. With the emphasis on that strength over BJJ (I am on the cusp of getting a brown belt) I have put on weight I was at 185lbs before but now focusing in on eating and lifting im up to 205 in 3 1/2 months. Last time I tried to do both and my body physically couldn't handle it, I was eating until I felt like shit like 4x a day and still didnt gain a pound.

I am finishing starting strength with:
(and my form is good now compared to what i was doing then)
squat: 305x5
bench: 180x5 (still making newb gains)
Deadlift: 365x4 or 360x5
OHP: 125x5

What I have in store:
I am starting 5/3/1 boring but big I hope to take about a month 1 cycle or wave or whatever its called before I really incorporate BJJ again. (I used to train 5x a day 2 hours a day for bjj)

Thoughts:
I think I will have to make adjustments for my upper body work since I am still making newb gains there. I stalled out on my squat twice in SS and with the numbers I'm squatting I don't think it puts me in the beginner category anymore. After 3 months of this the training is becoming more addicting no

Goals:
Get fucking huge ~try for around 220. I know with the volume of BBB I will lean out some and then when I add in more BJJ it will be even harder. Eventually at the end of the summer I plan on cutting the weight at the start of the new school year. I am a highschool teacher; the summer will give me 3 months of good time for weightlifting and bjj.

 

[MilkManUK]

Welcome back!

 

[agore]

Ok first night of 5/3/1 BBB. I can say it is fucking weird not squatting after running SS for so long but im sure the deadlift and squat days with the volume can get tough.

Press:
50x5
60x5
70x5
80x5
90x5
100x3
115x3

press:
60x10x5

pullup/chins:
10x5 (ending up doing some negatives and theres no lat pulldown machine)

bicep curl:
60x10x3
skull crusher:
40x10x3

Guess I should log my diet too so I can keep an idea
Breakfast:
2 eggs
1/2 a chicken breakfast
1 doughnut
1 ham kolache

breakfast 2:
thai red curry beef
~ 1/2 cup of rice

lunch:
chicken salad

snack:
almonds
a little kid size bag of potato chips

post work out:
16oz whole milk
3 scoops ON whey protein (~75g protein)

dinner/snack:
TBD

 

[agore]

deadlift
5&#8201;

 

[agore]

One hour of BJJ shits hard when your recovering

FOOD:
3 Pork tacos (corn tortillas)
chicken salad, put on some extra chicken after getting it.
4 spicy chicken strips from popeyes
green chicken curry with rice

 

[agore]

5&#8201;

 

[DavidsMMA]

Hey man, congratulations on the weight loss, I'll be checking in on your progress! Good luck with everything.

 

[agore]

well after 4 months of strength training and eating a lot more im already at 205 from 180ish eventually I'll have to cut to be as competitive as possible when i start competing in BJJ or judo again

 

[agore]

couldnt make it in the gym on friday worked late

saturday:
squat
5&#8201;

 

[agore]

I am still sore as shit from the squats on saturday and all the sprints I sunday walking like a fucking crippled duck or liberace after a justin bieber concert. I am getting fat or something, probably fat need to look at cleaning up the diet soon. I have been eating like a hambeast and lifting hard. I'm still sore from the leg raises last tuesday probably because having larger legs acts like good resistance.

BW: around 210lbs didnt look last night

2 breakfast tacos (egg and bacon, the bacon was negligible)
steak sandwich from jack in the box
2 tacos from jack in the box
16oz milk with 3 scoops of whey protein
5 chicken tenders that i grilled.
rice and beans

military press
5&#8201;

 

[agore]

deadlift
5&#8201;

 

[agore]

it is wednesday and my thighs/ass are still sore from saturdays squatting and sundays soccer game.