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

Discussion in 'Training Logs' started by ssdd, Aug 28, 2010.

  1. ssdd Purple Belt

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    Tuesday 10/5/2010 Kickboxing: light sparring and drilling; Grappling, just drilling
    Gym afterward

    A1)Pronated medium grip row 6x10 110lbs
    A2)pec stretch
    B1)face pull 3x12 55lbs
    B2)Decline Barbell extensions 60lbs 1x12, 1x11(f), 1x10(f)
    C1) dumbbell Rear delt fly with head supported 2x10 15lb dbs, machine rear delt fly 1x15 70lbs (when bench monkey hog got off machine)
    C2) low pulley external rotations 3x12 7.5lbs
    C3) dip shrugs 3x15
    D) High to low cable chop 37.5lbs 3x10ea side

    i need to eat more
     
    Last edited: Oct 5, 2010
  2. ssdd Purple Belt

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    Wednesday 10/6/2010
    A1) front squat 3x165, 2x175, 1x185(near fail). High bar back squat 3x175, 2x185, 1x205
    A2) lunge stretch
    B1) walking lunge 3x20 steps 45lb dumbbells
    B2) IT band stretch
    C) DB split squat iso hold 35lb dumbbells 1x60s ea leg
    D1) hyper extensions 3x15 with 35lb weight
    D2) standing pulldown abs 3x10 55lbs
     
  3. ssdd Purple Belt

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    thurs 10/7/2010
    kickboxing and grappling, dude showed me some pretty wicked side control positioning maneuvers

    Friday 10/8/2010
    A1) Decline close grip bench 165x3, 175x2, 185x1, 170x3,180x2, 190x1
    A2) Chest supported row -hammer machine- 100lbs per handle 6x6
    B1)Single arm low pulley cable row to abdomen (lol) 3x10ea arm 57.5lbs
    B2)pec stretch
    C1) single Arm supported 90* external rotation 10lb db 3x12ea arm
    C2) single arm prone lower trap raise 10lbs 3x12ea arm
    D) saxon side bend 4x6ea side 25lb dbs
     
  4. ssdd Purple Belt

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    Sunday 10/10/2010
    10am grappling- rolling for 1 hour. after that Kickbox sparring- 30min


    Monday 10/11/2010:
    A)whoops forgot to do supine bridges first
    B1) Snatch grip DL 185lbs 5sets 6reps, 155lbs 1 set 8reps- my grip gave out on the last rep of 5th set at 185 so I dropped the weight to do the last set. I need to do mad extra grip work
    B2) lunge stretch 15s, supposed to do IT band stretch. oh well
    A)1x15 supine bridges, IT band stretch
    C) Barbell step ups 115lbs 2x10ea leg. These are awesome because I have to powerclean the weight, press it over my head and put it on my back, then push press and put it down after a set of step ups. Since there is 30s rest between each leg I end up doing that 4-6 times which gets my heart pounding almost like a barbell circuit
    D1)DB twists 3x15
    D2) Side hip thrusts 3x15

    I almost bitched out and skipped this workout. I went to work 9-5, went to anatomy and physiology class at 6 and took a test, got home at 8:30 and went to sleep. Managed to wake myself up at 9:45 with the wise old mantra "dont be a pussy" repeating in my head. I got dressed and went to the gym at 10 and got this done in like 40min. Beautiful, I was depressed as fuck before and this made my day.
     
    Last edited: Oct 11, 2010
  5. ssdd Purple Belt

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    Tuesday: grappling only today then gym:

    A1)Pronated medium grip row 6x10 120lbs
    A2)pec stretch
    B1)face pull 3x12 55lbs
    B2)Decline Barbell extensions 70lbs 1x9, 60lbs 2x12
    C1) machine rear delt fly 3x10 75lbs
    C2) low pulley external rotations 3x12 7.5lbs
    C3) dip shrugs 3x15
    D) High to low cable chop 42.5lbs 3x10ea side
     
  6. ssdd Purple Belt

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    Thursday 10/14
    A1) front squat 3x160, 2x170, 1x180, 3x165, 2x175, 1x185
    A2) lunge stretch
    B1) walking lunge 3x20 steps 50lb dumbbells
    B2) IT band stretch
    C) DB split squat iso hold 40lb dumbbells 1x60s ea leg
    D1) hyper extensions 3x15 with 35lb weight
    D2) standing pulldown abs 3x10 60lbs

    Kickboxing: worked pads for 20 minutes, sparred for 30 minutes, did 5min straight circuit conditioning

    BJJ: got tooled for 45 min straight by a guy who was going like 25% to my 85-100%. god damn it. No breaks or rounds, just grappling starting from the knees a bit of rolling until he decided to sub me, let me up, or the rare case where I actually escaped back to my knees. Gas'd hard after about 25min
     
    Last edited: Oct 14, 2010
  7. ssdd Purple Belt

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  8. ssdd Purple Belt

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    Saturday 10/16

    A1) Decline close grip bench 170x3, 180x2, 190x1, 175x3,185x2, 195x1
    A2) Chest supported row -hammer machine- 105lbs per handle 6x6
    B1)Single arm low pulley cable row to abdomen (lol) 3x10ea arm 62.5lbs
    B2)pec stretch
    C1) single Arm supported 90* external rotation 10lb db 3x12ea arm
    C2) single arm prone lower trap raise 15lbs 3x12ea arm
    D) saxon side bend 4x6ea side 30lb dbs
     
  9. ssdd Purple Belt

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    Sunday 10am
    1 hour rolling
    30 min kickboxing sparring
     
  10. ssdd Purple Belt

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    Im done with neanderthal no more part4 program and I dont want to continue to the part 5 program- I dont have a power rack to do rack pulls for starters, and I dont like the 4 day upper/lower format its way too much on top of everything else. I didnt really know what to do today so I did this:

    Saturday 10/23

    Squat: warm ups sets, 3x5 175lbs
    Bench: warm up sets, 3x5 165lbs
    Deadlift: warm up sets, 1x5 235lbs

    prehab:
    cuban rotation 3x15 20lbs
    low pulley external rotation 3x10 10lbs
    face pulls 3x10 55lbs
    dip shrugs 3x15

    My buddy has been bugging me to come with him to a gymnastics gym on mondays, I may do that and just do a bunch of calisthenics. Im back to my original post where I want to lift heavy 2 days (saturday and wednesday), with a calisthenics day (monday) in between. I may do the 2 day split from the FAQ adding in unilateral leg work and prehab work from NNM, do the daily GPP from NNM, and a day on monday built around pull ups, dips, push ups, box or vertical jumps, and pistols.
     
  11. ssdd Purple Belt

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    Sunday 10/24 10am 1 hour rolling, 30 minutes kickboxing
     
  12. ssdd Purple Belt

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    Alright finals are over, classes are passed, highest priority goals were met. Im going to start logging again. I went to my friends gymnastics gym yesterday, I can still get a standing back flip and my box jump is 46". I did 5x3 box jumps working up to 46" for the last set, I worked a push up variation that is geared toward achieving a planche push up, i worked a bunch of pull ups, hanging leg raises, rope climb, some techniques on the ring, an assistance exercise guys use to progress to a flair on the pommel horse, hand stands... Im going to structure a better workout for these days.

    My 2-day lifting routine is going to be:
    1. Saturday
    Squat 3x5
    Bench 3x5
    Deadlift 1x5
    snatchgrip DL 3x6 (if I have any grip left)
    prehab

    2. Wednesday
    Squat 3x5
    OHP 3x5
    BOR 3x5
    chins 3xfail
    Overhead squats 3x15
    prehab

    critique the lifting routine please?
     
  13. ssdd Purple Belt

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    1-10-2011

    I'm back. I'm going to lift Monday and Friday, and train bjj and muay Thai for 2-3 hours each day on Tuesday, thurs, and Saturday, and wrestling for 1-2 hours on sunday. Today I started light and plan to add 5 lbs each week for the first 2 months, then slow that down to 5lbs a month.*

    730AM:
    Squat 3x5 155 1min rest
    Bench 3x5 145 1min rest
    Deadlift 1x4 225 (sweaty hands)
    Seated row 100lbs 3x10
    Rear delt fly 3x10-12 55lbs
    Incline shoulder raise 45x10, 65x10
    Low pulley External rotations 3x12 7.5lbs

    7pm MT heavy bag work and conditioning
    8pm BJJ
    9pm skills and sparring
     
  14. ssdd Purple Belt

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    Bringing this log back from the dead, to keep it real. I got back in the gym a few weeks ago and have been tracking it with the Gym Buddy App on my phone.

    I go to a kickboxing and BJJ class 7-9 every tuesday and thurs right now. In january I was doing this 4x a week, except with 1.5 hours of rolling on sunday and a 3 hour day during the week. My primary sparring partner has been out about a month now so Im back in the gym trying to gain some strength and weight back now.

    4/10/11 1st Workout Back in Gym to Lift in a while, aimless at this point
    Squat 145x5x3
    Front Squat 115x10x2, 115x7
    RDL: 135x10, 155x10x2

    Later on 4/10/11 Decided to Try WS4SB3.

    As of today 5/3/2011 I've failed to complete a single dynamic effort lower body day, probably because I dont have a box for box jumps, and no kind of marker for verticle jumps.

    Monday 4/11/2011 Happy Birthday to me
    BB Bench Press: Worked up to a max set of 155x4
    DB Incline Press: 45x17x2
    A. Chest Supported Row: 70x10x3 (Hammer Strength machine, weight is each handle)
    B. Bentover Rear delt DB fly: 10x10x3
    BB Curls 50x10x2, 50x8

    Thursaday 4/14
    DB Flat Bench Press: 55x17, 55x15, 55x13 (max reps attempted)
    A. Pull Ups: 12, 10, 8 (max reps attempted each set)
    B. Face Pulls: 50x12x3
    BB Incline Shoulder Raise: 45x15, 65x15, 65x15
    Tricep Cable Pushdowns: 43x10, 43x8, 35x10

    Saturday 4/16
    Deadlift: 135x5, 155x5, 175x4, 195x3, 225x5
    BB Bulgarian Split Squat with front foot elevated: 50x10x3 ea leg
    GHR: 3x10 (always performed with feet jammed under something, and padding between knees and floor, and assistance from my arms/hands)
    Abdominal Circuit: Tight crunch 15, Hip Ups 10, Russian twists with 5lb plate 10 complete reps, x3
    Lateral Raises, cause I forgot to do them thursday: 10lbsx12x2, 10x10

    Monday 4/18
    BB Flat Bench: 45x5, 95x5, 115x5, 135x5, 155x5, 165x3
    DB Incline Press: 45x20, 45x18
    A. Chest Supported Row: 80x10x3
    B. DB rear delt fly 10x10x3
    Shrugs: 65x10, 65x15x2
    BB Curls: 50x10x3

    Friday 4/22
    DB Bench Press: 55x20, 55x15, 55x13
    A. Pull ups: 12, 10, 8 (maxed out each time again)
    B. Face Pulls: 55x15, 55x12x2
    DB Lateral Raises: 15x12x3
    Incline Shoulder raise: 65x15, 75x15x2
    Cable Tricep Pushdowns: 43x10x3

    Saturday 4/23
    Deadlift: 135x5, 155x5, 175x3, 195x3, 215x3, 235x5
    BB Bulgarian Split Squat with front foot elevated: 55x12x2, 55x10 ea leg
    GHR: 3x10
    Abdominal Circuit: Tight crunch 15, Hip Ups 10, Russian twists with 5lb plate 15 complete reps, x3

    Monday 4/25
    BB Bench Press: 45x5, 95x5, 115x5, 135x5, 155x5, 175x3
    DB incline bench presS: 45x22, 45x18
    A. Chest Supported Row: 45x10, 85x10x3
    B. DB Rear delt fly 15x10x2, 10x10
    DB Shrugs: 70x15x3
    BB Curls: 50x12, 50x11, 50x10
    impulsive Machine rear delt fly: 65x15

    Thursday 4/28
    DB Bench press: 40x8, 65x6, 55x20, 55x15x2
    A. Pull UPs: 12, 10, 8
    B. Face Pulls 55x12x2, 55x11
    DB Lateral Raises: 15x13x2, 15x12
    Incline Shoulder Raise: 75x15x3
    Cable tricep pushdowns: 40x12, 40x10

    Friday 4/29
    AM: Deadlift 135x5, 155x5, 175x5, 195x5, 225x3, 245x4
    Form Check of last set:



    PM: Went to friends gym to help him (Planet Fitness, lulz)
    DB Step ups: 50lb in each handx10x3 ea leg
    GHR: 3x10
    Abdominal Circuit: Tight crunch 15, Hip Ups 10, Russian twists with 10lb plate 15 complete reps, x3

    Monday 5/2
    BB Bench Press: 45x10, 95x5, 115x5, 135x5, 155x3, 175x5
    DB Incline Press: 50x20, 50x16
    A. Chest Supported Row: 45x10, 85x12x2, 85x10
    B. DB rear delt fly: 15x10x3
    Shrugs: 75x15, 75x12, 70x14
    BB Curls: 50x12x2, 50x10

    Tuesday 5/3
    AM: Vertical Jumps 3jumps x 4sets then ran out of time. Not really able to measure height, not sure about this one. Could I substitute power cleans for this?
    PM: I will get to the gym after kickboxing and BJJ to do some Step Ups, 45* hyper extensions, and a weighted ab exercise as per WS4SB 3.
    Edit: gym was packed and it was like kicks and bw squat day or something at my MA gym.
    45* Hyperextensions: 25lbx12x3
    Cable abdominal pulldown; 70x12x4
     
    Last edited: May 3, 2011
  15. ssdd Purple Belt

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    Thursday 5/5/11 repetition upper body
    Dumbbell bench: 65x6. 55x22, 55x17, 55x15
    A. Pull ups: 12, 10, 8
    B. Facepulls: 55x12x3
    Lateral Raises: forgot to do these
    Barbell Shrugs: 135x15, 145x15x2
    tricep rope pushdowns: 40x12, 40x10x2

    for some reason I cant seem to increase my pull ups, I think its because im pretty shot out from the max rep dumbbell benching beforehand. I usually rest 4-5min before moving to the pull ups, and then 2-3min between pull up/face pull supersets

    Saturday 5/7 Max Effort lower body
    Deadlift: 135x5, 155x5, 175x5, 195x5, 205x3, 235x3, 255x3.5
    Barbell Bulgarian split squat w/front leg elevated: 60x10x3
    GHR: 10repsx3
    Ab circuit x3 w/10lb plate



    My grip gave out on my left hand during my 3rd rep (my hand opened and just my fingers were holding the bar), and then gave out on both hands on my 4th rep causing my form to go to shit. I felt like I could've gotten a 5th rep if my grip was better.
     
  16. ssdd Purple Belt

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    5/9 Max effort upper
    BB Bench: 45x10, 95x5, 115x5, 135x5, 160x3, 180x3
    A. Chest supported row: 45x10, 90x10x3
    B. Db rear delt fly: 15x10x3
    DB incline bench 50x20, 50x16
    DB shrugs 75x15x2, 75x13
    BB curls: 50x12x3

    Since im going away for a few days from tues-thurs-
    Squats: 45x5x2, 75x5, 105x5, 135x5, 155x5, 165x5
    Posted via Mobile Device
     
  17. ssdd Purple Belt

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    Well i have to say im glad i skipped tuesday's leg workout. Just finished hiking 15miles over 6 mountains peaks, having to ascend and descend 3 of the mountains in their entirety (the other peaks were along a ridge) with a 50lb backpack on. That was fucking tough. The weather was perfect
    Posted via Mobile Device
     
  18. ssdd Purple Belt

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    Monday 5/16/2011 Max Effort Upper
    BB Bench: 45x10, 95x5, 115x5, 135x5, 155x3, 180x3, 185x2
    Incline DB bench: 50x21, 50x15
    A. Chest supported row: 45x10, 90x10x2, 90x8 *less rest bx sets
    B. DB rear delt fly: 15x12x2, 15x10
    DB Shrugs 75x15x3

    Tuesday 5/17/2011 DE Lower
    8AM
    Vertical Jumps: 6x3jumps, alternating touching the wall with my right or left hand each set
    Barbell Reverse Lunge front foot elevated: 45x10x3

    out of time, will perform RDLs and some kind of weighted abdominal exercise when I get home later

    Edit: 9pm
    RDLs: 160x10x3
    Ab wheel roll out 3x10
     
    Last edited: May 17, 2011
  19. ssdd Purple Belt

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    Heres my Squat+OH challenge starting OHP: 125x2
     
  20. ssdd Purple Belt

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    Thursday 5/19/2011 Repetition Upper + OHP max test
    OHP: 45X5, 65X5, 85X3, 105X3, 115X4, 125X2
    DB Bench: 60lbsx17reps, 60x15
    A. Pull Ups: +10lbsx10repsx2sets, +10lbsx8reps
    B. Face Pulls: 55lbsx15repsx3sets
    DB Lateral Raises: 15lbsx15reps, 15x12, 15x10
    BB Shrugs: 145x15x3
    Tricep cable pushdowns: 30lbsx20, 30x15x2
     

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