Ssdd's Log: Step by step walk the thousand-mile road

[ssdd]

Now running a 3 day strength routine based on Prilipins table (and this document: http://www.powerliftingwatch.com/files/prelipins.pdf ). I usually go to evening kickboxing and/or submission grappling classes 2-4x a week, depending on if I get out of work on time and other life commitments. I try to get my lifting done in the morning to allow plenty of time between the two.

Week 1:
Tuesday: Squat (sets of 5 up to 80%), Bench Light, Chins

Thursday: Deadlift 5/3/1, Front Squat assistance, SOHP higher reps

Saturday: Squat (sets of 10 ~65%), Bench Heavy, Rows

Week 2:
Tuesday: Squat (work up to 85%), SOHP light, chins

Thursday: Deadlift 5/3/1, Front squat assistance, Bench higher reps

Saturday: Squat (Fast reps ~60%), SOHP heavy, rows

Add 2.5-10lbs to my training max each cycle depending on how the last cycle went


Bodyweight: 165-170lbs
Height: 5'8"
Age: 26

2011 Goals: DL 315 for 3, squat 255 for 3, and OHP 165. Once I reach that I'll set new goals.

Didnt reach these but didn't do bad: DL 315x1, Squat 260x1, OHP 155x1​

​

2012 Goals: Follow one training template for 4?months at a time, pay attention to assistance, eat better. Squat 315, Bench 245, OHP 165, Deadlift 405

Somehow managed to fail spectacularly at reaching those lifts, probably from losing weight too fast the wrong way, then deviating from a real 5/3/1 template​

​

2013 Goals: Squat 315, Bench 225, OHP 165, Deadlift 405


Starting ~4/11/11 ---> Current PRs
DL: 285 (255x4) ---> 365x1 (4/27/12)
Squat (LB): 230 (200x5) ---> 265x1 (HB) (2/15/13)
OHP: 132.5 (125x2) ---> 155x1 (12/26/11)
Bench: 176 (155x4) ---> 215x2 (6/31/12)

 

[miaou]

Welcome to the logs ssdd.

The front squats looked ok, but you appear to have a somewhat exaggerated kyphotic curve as well as rounded shoulders. Are you aware of this condition and are you planning to address it?

Also, what are your stats (age, height, weight)?

 

[ssdd]

Im 24 5'8, around 155-160lbs. I work at a desk all day so I can see how I would have slouched shoulders and upper back. Im not exactly sure how to address that other than doing face pulls at the end of all my lifting sessions, and trying to sit up straight with my shoulder blades pinched together more.

Also, I know my clean to get the weight into position was horrible, but that is maybe the 4th or 5th session I've ever done any kind of clean.

 

[miaou]

Well, there are many implications of this condition but simply put: it places you in greater risk of injury (both acute and by overuse). It is fixable (at least in like 95+% of the cases) and fixing it will benefit your health and performance greatly in the long run.

A great place to start in order to learn more about it is to read these two article series:

T NATION | Functional Anatomy for Bad-Asses - Part 1
T NATION | Neanderthal No More - Part 1

 

[ssdd]

Now Im real paranoid. People already think I'm crazy because I get up and squat and stretch at my desk every hour or so. I was even thinking about trying to elevate my monitor so I can look straight at it instead of down. I should probably do that Neanderthal no more program.

 

[ssdd]

Started neanderthal no more last night.

Tuesday 8/31/2010:

7pm kick boxing, 8pm BJJ, 9:15pm gym:

A1) Med width pronated grip seated cable row 10reps 100lbs
A2) pec stretch
repeat for 6 total

B1) face pull 12 reps 50lbs
B2) decline barbell extensions 10reps 50lbs
repeat for 3 total

C1) machine rear delt fly 55lbs 10reps
C2) low pulley rotations 7.5lbs 10reps
C3) dip shrugs 10reps
Repeat for 3 total

D) high to low cable chops 3x12 ea side, 32.5lbs

Definitely different type of training than I'm used to. I wasn't sure how much weight to start with but it wasn't too easy so I probably did alright.

 

[ssdd]

A1) Front Squats: 3x160, 2x170, 1x180, 3x165, 2x175, 1x185
A2) Warrior Lunge Stretch: 5 seconds per side

B1) Walking Lunges: 2x20steps 45lb dumbbells, whoops this was supposed to be 3 sets, still shot out my legs
B2) IT Band Stretch: 15 seconds per side

C) DB Split Squat Isometric Holds 30lb dumbbells 1 per leg 60 seconds

D1) (Pull-throughs) not gonna lie I replaced these with hypers while holding a 25lb plate, trying my hardest not to let my back or hamstrings come into play
D2) Pulldown Abs 37.5lbs

E1) DB Dorsiflexion 2x20 20lbs db
E2) Calf Stretch: 15 seconds per leg

this workout consisted of everything I hate: front squats, lunges, iso holds, and supersets. fuck

 

[ssdd]

Friday 9/3/2010
7pm 1 hour kickboxing heavy bag class
warm up; then 9 3min rounds with 1min breaks, working various techniques and combos; followed by 10 10 10- push ups, ab movement (crunches), and squats, with 15-20sec breaks between supersets 5x; cool down stretches

 

[ssdd]

saturday 9am

A1) Decline Close grip bench press 3x155, 2x165, 1x175, 3x160, 2x170, 2x180. that was pretty easy
A2)Chest supported row (face down on incline bench) 6x6 50lb dumbbells
A3) stretch

B1) Single Arm low pulley cable row 3x10 62.5lbs
B2) pec stretch

C1)DB external rotation with arm supported 90*, 10lb db 3x12 each arm
C2)1-arm prone lower trap raises (1-arm reverse fly) 15lb db 3x10 each arm

D) saxon side bend 4x6ea side with 20lb dbs

 

[ssdd]

ok so labor day weekend- lots of drinking, smoking, hangovers- plus a schedule change (classes started) kind of derailed my lifting this week. I was trying to figure out how to fit in this routine anyway, which is Mon, Tues, Thurs, Sat, with my MMA training schedule which is Tues, Thurs, Sat. I got it like this now:
Sunday- AM lift- Lower
Mon- AM lift- Upper
Tues- PM MT+BJJ
Weds- AM lift- Lower
Thurs- PM MT+BJJ
Friday- AM lift- Upper
Saturday-MT in the AM. (almost a rest day)

I'll restart the routine I began last week and keep this schedule for 4 weeks, then scale back the heavy lifting to only 2 days a week and keep doing the daily postural GPP. This is going to be like "discipline phase", and I have to MAKE everything go according to schedule. Im going to cook my week's meals on sunday and get my eating in line too. Overall this will be close to impossible.

back to logging:
Tuesday 9/7/2010
7pm kickboxing- bag training, conditioning, technique
8pm Grappling- double legs takedowns, sprawls, and front headlock position+transition

 

[ssdd]

Thursday 9/9/2010

7pm Kickboxing- heavy bag work and sparring
8pm grappling- again double leg takedown, front headlock position and transition, bowtie submission, and rolling

 

[ssdd]

Saturday 9/11/2010
9am kickboxing- heavy bag work

 

[ssdd]

Sunday 9/12/2010 12pm

Neanderthal No More day1
A1) supine bridges 15reps
A2)lunge stretch
3 supersets

B1) snatch grip DL 135lbsx8reps
B2) It band stretch
6 supersets

C)Barbell step ups- just the barbell, 4x12 ea leg.

D1) Dead bug twists 15reps
D2) Side hip thrusts 15reps
3 supersets

was very conservative with the weight. I will add 20lbs to the DL next week and 20-50lbs to the step ups next week. I was really nervous about the weight for the step ups because my "step" was a metal folding chair. I'll do this at the gym next week so I can use more weight.

 

[ssdd]

FAIL

So I haven't been doing this routine at all. I missed monday and wednesday's workouts. Tuesday I still went kickboxing and grappling

This morning I went to the gym and did what I wanted basically trying to incoporate some of that stuff.
Squats 1x5@175, 2x5@185
Walking Lunges 2 sets 45lb dumbbells, 20 steps each set
BOR 105 4x6reps, focusing on scapular retraction
Face pulls 3x15 50lbs
external rotations, rear delt fly, scapula dips triset, 10 reps each 3x

 

[ssdd]

had kickboxing skills and sparring last night, and grappling. We worked more takedowns and TDD techniques, did some live drills, and then grappled. Then we did some MMA type ground work rolling but with open hand strikes allowed. I got pwned but w/e. Im sore as fuck today and I think I broke my big toe while being taken down yesterday.

 

[ssdd]

Saturday 9/18 I didn't go to kickboxing but did a barbell circuit mentioned in another thread... 8 reps of each like this: BOR, Powercleans, front squat, push press, back squat, good mornings. repeat 2x. I first did it with 95lbs but was totally fuckin gassed and shaking, so dropped it down to 65lbs for two more circuits.

Tuesday 9/21 I had kickboxing- kicking drills, then sparring. Grappling- pumbling and takedown drills, then rolling. Shit was intense. I noticed I can spar and kick like 100x faster when Im not worn out from lifting the same morning or day before.

 

[ssdd]

thurday 9/23: kickboxing- kicking drills then sparring. Grappling- mostly rolling

sunday 9/26
prone bridge 3x15
Snatch grip DL 6x6 155lbs
barbell step ups 3x10 95lbs
db twists, side hip thrusts superset 3x15

 

[ssdd]

Tuesday 10/28/2010
Kickboxing and grappling 7-9. Gym 9:15
A1) pronated medium grip seated cable row 6x10 105lbs
A2) pec stretch
B1) face pull 3x12 50lbs
B2) decline barbell tricep extension 3x10 60lbs
C1) machine read delta fly 3x10 65lbs
C2) low pulley external rotations 3x10 12lbs
C3) dip shrugs 3x15
D) high to low cable chop 3x10 ea side 37.5lbs

Wednesday 10/29/2010 gym 8pm
A1) front squat 3x165, 2x175, high bar back squat 1x185, 3x175, 2x185, 1x205
A2) lunge stretch
B1) walking lunge 3x20 steps 40lb dumbbells
B2) IT band stretch
C) DB split squat iso hold 35lb dumbbells 1x60s ea leg
D1) hyper extensions 3x15 with 25lb weight
D2) standing pulldown abs 3x10 50lbs

 

[ssdd]

thursday: kickboxing and grappling
friday 10/1/2010:
A1) close grip decline bench, 3x165, 2x175, 1x185, 3x175, 2x185, 1x195fail
A2) chest supported row -hammer machine- 90lbs per handle 6x6
A3) scm/trap & levator scapula stretches
B1) standing single arm low pulley row to abdomen 3x10 50lbs
B2) pec stretch 15s
C1)barbell external rotation 3x10 20lbs (like a cuban press without the row or press)
C2) rear delt fly 3x10 15lbs
D) Saxon side bends 4x6ea side 20lb DBs. these are really hard for me for some reason

really hating this routine can't wait till the 4weeks are over

 

[ssdd]

Sunday 10/3/2010:
A1) supine bridges 3x15
A2) lunge stretch
B1) Snatch grip DL 165lbs 6x6
B2) IT Band stretch
C) Barbell step ups 100lbs 3x10ea leg
D1)DB twists 3x15
D2) Side hip thrusts 3x15

Went to the gym for this workout today. Much easier to perform step ups onto a bench instead of a makeshift step at home