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

10/8
5min C2

Deadlift: 135x5, 175x5, 210x3
265x5
300x3
330x2

Squat:
165x3
165x6
165x6
165x3
135x10

Thats all for today. Shoulder is still bothering me but deadlifts stretched it out nicely. 330 didnt feel too heavy but I wanted to be conservative and leave myself fresher for the rest of the week. Squats were fast
 
10/10
6min C2 warm up

Front squat: 45x5, 95x5
135x5
150x5
170x5

Natty GHRs: bw x5,6,7,6,6,6

Bench: 45x5, 85x5, 105x5, 125x3
140x3
160x3
180x6

Chins: bw x5-6 between bench sets

DB row: 80x12

Shoulder still bothering me but I managed to shift the load more to my triceps and benching felt ok

Edit:
For front squats I have been following the assistance % wendler recommends in the v2 ebook and just completed the third week. I was thinking about transitioning into the regular 5/3/1 percent and reps for the next wave, but I think Im going to keep the lighter sets for now and maybe do the heavier wave the month before I test my max.
 
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10/11 8pm grappling:
Drilled a situational drill, where if while going for a double under pass from guard, and the guy on bottom shrimps and goes for an underhook, you drop the one underhook, trap their leg beneath your knee, you sit out and pass, trap their far arm down low near their elbow and hip with your elbow, and scoot back and trap their arm up next to their head behind your back. Then go for a kimura from side control, or use the kimura grip to position their other arm and trap it up next to their head, then pass to mount, and push their arm into position with your arm and body, push their face with your far hand right into shifted mount, where you then grab their close hand with your other hand, let off the face and grab your wrist in a kimura grip, and shift again and trap their bottom arm under your knee. Then you can do a wrist lock, americana, or arm bar.
My instructor is looking to take a fight, so hes been training a lot at head quarters, and he said they've been getting guys from Marcelo Garcia's school coming in to train with their fight team. Thats pretty cool to me. Kinda makes me wish I could train everyday
 
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5 min C2 warm up

SOHP: 45x5, 65x5, 85x5
100x5
110x3
125x3

Chins: bwx 6 between press sets

Squat: 45x5, 95x5, 115x5, 135x5
175x5
195x5
225x5

SLDL:
175x5
195x5
225x5

Seated cable row: 115 3x10

Ab wheel roll out: from feet with wheel hitting a wall at full extension 3x5
Tried sumo stance without the wall, wasnt strong enough
 
10/15
5min C2 warm up

Deadlift: 135x5, 185x5, 215x3
245x3
285x2
315x1

Squat: 45x5, 135x5
185x16 PR

Incline bench: 120x5, 140x5, 135x5

Chins: bw x 6 reps before each press set
+35 3x6reps

Cable external rotations: 10 3x10-15

Deadlifts were on deload week. Got through warm up, deads, and squats in 25min. Incline bench was feeling a little hard on the shoulder, which has been feeling better, so instead of going up to 155 for the last set, went down 5lbs.
 
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10/15 8:15 grappling:
Drilled ankle lock and heel hook from in the guard, and ankle lock defense. Rolled 4 4min rounds

Thinking about jumping in a no gi tournament on saturday. I am in no way at what I think my peak could be but I also dont have time to get to that level with all my other commitments right now. Would just do it for some (expensive) fun
 
10/17
5min C2 warm up
Front squat: 45x10, 95x10, 115x10, 135x10, 155x3, 185x2, 205x1 (old PR)
225x1 PR +20lbs



GHR: x6
Prone hamstring curl: 105 2x10, 50x10 single leg

SOHP: 45x5, 65x5, 85x5, 105x5

Bench: 45x5
150x5
170x3
190x2

Chins: 6rep between press and bench sets

DB Row: 85x5,4,3,2,1 no rest between sets

Felt like doing something awesome today. Ate a double quarter pounder with cheese before, had do something awesome to make up for it. Front squat was feeling good and I had a shitload of energy so I figured why not put some weight on the bar. GHRs were hurting my achilles because of where I have to
jam my feet so I did some hamstring curls instead. Was going to bench, but the benches were occupied so I started SOHP, then the bench freed up, and I didnt want to SOHP anymore, and went and got my bench sets done. Wanted to do something different for db rows too. Im high as hell right now I have a ton of energy for no reason. I spent all day cramming too. Mcdonalds ftw I guess
 
10/18
7pm kickboxing: kicking thai pads
8pm grappling: drilled and rolled lightly with a guy getting ready for a tournament on saturday
 
10/20 Went to a tournament to watch my friend compete, ended up signing up. Kinda bummed there were only 3 people in my division, but I owned the first guy positionally and beat him 10-2 by the end. Then I went against the other guy and was outgrappling him- I got a sweep from halfguard on him, and had side control for a moment, but he got my back, and I made some mistakes and he was able to sink the RNC in. Not a bad performance, had a good time.

10/21
10am kickboxing: hitting focus mits for many rounds, kicked the pads for four rounds, then did some conditioning.
11am grappling: worked a pass from guard, then a north-south choke from that pass. Rolled a few rounds
 
10/22
8:15 grappling:
Worked a sweep from butterfly guard
Rolled round robin. Had a good roll with my instructor at the end. I was able to mount some offense this time, although did tap a couple times.

10/24
6min C2 warm up
Deadlift: 135x5, 145x5, 185x5, 215x3
235x5
275x5
295x5

Squat: 45x5, 95x5
170x3x4 sets
170x6

My grip was garbage today. I lost my chalk bag and had to make due without. I almost dropped 275 from my left hand. I ended up wrapping the bar in some cheap paper towels on my last set. That helped a little and the weight felt like nothing, until the paper started shredded apart on rep 4 and 5.
Squats felt crappy. My left knee has been achey recently
 
10/26 grappling at 8, almost all rolling if I recall correctly.
10/28 11am grappling: working from guard and then a lot of rolling again. My lifting was completely derailed last week due to my lazy unwillingness to get up and go workout at like 630am before work, and then having other shit after work. Now my town is looking at mandatory evacuations so Im sure the gym will be closed tomorrow.
 
My gym(s) still have no power. I did a bw circuit of A) push ups, B) reverse lunges, squats, or single leg SLDLs each go around, and C) band pull aparts today.
I did the shadow boxing warm ups from kickboxing yesterday.

The main floor of my house was flooded and is inhabitable, and Im stuck in 2 rooms upstairs with 3 other people and all of our salvagable stuff, and its getting annoying. I feel for anyone that lives in shitty conditions now, whether that be due to financial poverty, natural disasters, war zones, shitty governance, etc
 
ssdd said:
The main floor of my house was flooded and is inhabitable, and Im stuck in 2 rooms upstairs with 3 other people and all of our salvagable stuff, and its getting annoying. I feel for anyone that lives in shitty conditions now, whether that be due to financial poverty, natural disasters, war zones, shitty governance, etc
Click to expand...

Woah- hope you're insured.
 
Should edit that to say "not inhabitable"
Yes we are insured thankfully. Amazingly, insurance adjusters for flood, auto (my car + 1 also flooded), and FEMA have already visited.
 
ssdd said:
Should edit that to say "not inhabitable"
Yes we are insured thankfully. Amazingly, insurance adjusters for flood, auto (my car + 1 also flooded), and FEMA have already visited.
Click to expand...

Yeah, that's a great response. Hope things get back to normal for you fairly soon.
 
Shit man. Sorry to hear about your stuff. Glad it looks like it'll all be covered though. I keep forgetting how bad Jersey and NY got hit as my area made out well.
 
11/11
10 AM kickboxing: conditioning- hitting pads for many rounds
11 AM grappling- drilling a takedown, like a double leg but wrapping up their one leg with your leg and driving straight in, instead of driving to the side an lifting like a regular double leg. Rolled a bunch round robin

11/16
Kickboxing conditioning class

11/17 first lifting session in a while. It was unplanned

Squat: 45x5, 95x5, 115x5, 135x5
185x5
185x5
205x3
225x2
185x5
165x5
135x5

Chins: 10 sets? 6 reps. Lots of sets between other lifts

SOHP: 45x5, 65x5, 85x5

45* back raises 3 sets
Rope push downs 3 sets
External rotations 3 sets
Face pulls 3 sets
 
Good to see your back at it. Hope everything works out with the housing/insurance/etc.
 
Thanks, we still dont know if insurance is going to cover any of the furniture, but slowly things are getting back to normal. The best part is that my auto insurance declared my car totalled and is giving me back what I initially paid for my car (3 years and 35,000 miles later), which is a great pay out. I have already put down some cash on an '08 WRX, and put some aside for a new bed and some christmas shopping. Plymouth rock insurance- way more expensive than other insurers, excellent appraisers and coverage.
 
11/23
7pm: Kickboxing conditioning
8pm: grappling

11/25 11am: grappling

11/26
Alright, its monday morning, I got a car over the weekend, and I got to the gym before work. Here's to getting back into the swing of things:
5min C2 warm up
Squat: 45x5, 95x5, 115x5, 135x5
155x3x6sets

Deadlift: 135x5, 145x5, 175x5, 205x3
225x3
255x3
285x3

Barbell holds for max time: 225 x3 sets

Ab wheel rollouts: from knees 3x12reps

45* back raise: bw 3x15reps

Going to do SOHP tomorrow. I want to squat and DL monday, front squat wednesday, and squat friday; and do SOHP tuesday, and bench Saturday. Basically Im going to do the 5/3/1 simplest strength or maybe triumverate program, but split up the squat and DL days over 3 days instead of 2.
 
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