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

1/4/13
3min stationary bike
Squat: 45x5, 95x5, 115x5, 135x5, 165x3, 185x3, 205x3
235x1
235x1
235x1
235x1
235x1

SLDL:
135x10
165x10
195x10

Hanging leg raises: bw 3x12reps
 
So what do you say we let DrBdan into our race to rep 100kg for 3? Obviously I wouldn't want to let just anyone into our super-uber-exclusive competition, but DrB isn't just anyone. Pretty much the opposite (which means he's just everyone?).
 
The more exclusive "just everyones" in the competition the better! Somehow I got way weaker, I guess I missed a lot of workouts in september, october, and especially november, but I'll be back in contention soon.
 
1/5

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1/6
SOHP: 45x5, 55x5, 65x5, 80x3
90x5
100x5
110x8

Close Grip Bench:
95x10
105x10
120x10

Chins: before every press set bw 10x6 reps

Seated Cable Row:
"65"x12, 65x12, 65x11

Face Pulls: "55"x15, 55x15, 55x18
Cable external rotations: "5"x25, 5x25, 5x10
DB elbow supported external rotations: 10x15, 10x17
Machine rear delt fly: "75"x20, 75x15, 75x15

Done in under an hour
 
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1/7
Squat: 45x5, 95x5, 115x5, 135x5
155x3
155x3
155x3
155x3
155x3
155x3

Deadlift: 135x5, 165x5, 195x3
230x3
260x3
295x3

Overslept this morning and had to go afterwork. It was packed and I forgot my chalk. My hands were so sweaty I didnt go for any plus although I am certain I couldve gotten 2 or 3, or more. Anyway, managed to salvage the day after missing this morning
 
1/7
7pm grappling: drilled z guard pass to mount or side control, then to a triangle/kimura

1/8
7pm kickboxing:
Check, kick and knee drills to thai pads the whole time. burnout circuit at end: 15s squat, 15s push up variation, 30s russian twist l, repeat no rest for 4min.

Overselpt again and missed benching this morning, will combine it with front squats tomorrow
 
1/9
2min on stationary bike
Squat 0x10, Goblet squat 35x10
Front squat: 45x10, 85x10, 105x5, 125x3
145x3
165x3
185x5

Prone leg curl:
105x10
105x10
50x11 single leg

No time to bench. Will do tomorrow, which is what I did last week anyway. Transitioned my front squat from the 5/3/1 simplest strength Assistance reps and % right into the 5/3/1 reps and %: 3x10, 8/8/6, 3x5, 3/3/3+, next week 5/3/1+, then deload.
 
The more exclusive "just everyones" in the competition the better! Somehow I got way weaker, I guess I missed a lot of workouts in september, october, and especially november, but I'll be back in contention soon.

Yeah, I got weaker too. My squat and DL have drifted down, and my pressing has come back slower than I had hoped because of inconsistency in training.

Anyway, the 4-way race is now on!
 
1/9
7pm grappling:
Drilling from standing over/under, pumbling and getting the bearhug, defending it, and setting some things up, then live drilling from over/under for that takedown

1/10
Bench: 45x5, 75x5, 95x5, 115x3
135x3
150x3
170x6

Incline Bench:
90x8
100x8
115x6

Chins: before every press set bw 10x6reps

DB Row:
75x12
75x12
75x10

Face Pulls: "55" 3x18
Cable external rotation: "5" 2x25res, 1x15reps

After watching the Dave Tate bench videos, I tweaked my setup a lot and everything felt a lot more solid. i had some parts of the setup loosen up mid set but that should get better in time.
 
1/11
7:05pm start
Squat: 45x5, 95x5, 115x5, 135x5
175x5
195x5
215x5

SLDL:
165x8
195x8
225x4
225x5 mixed grip

Almost dropped the bar during SLDL, which is one of those smooth, shiny, thickish intek bars that is also slightly bent. I used a ton of chalk and just sweat it off after like 2 reps.

8:15 Grappling:
Drilled pumbling from standing over/under, bearhug take down, bear hug defense, a inside trip take down, and an arm trap outside trip takedown. Then live drilling, a lot of it. I had to work with a guy built like roy nelson, maybe shorter, probably around 5'10, but Im 5'8 and ~165lbs, and wrestling him was not easy. Also worked a lot with a guy my height and a guy shorter than me whose hips were around 4" lower than mine at all times, that was difficult in a different way. Overall my back and shoulders are hating me right now.
 
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1/13 SOHP: 45x5, 55x5, 65x5, 80x3
90x3
105x3
115x6

Close Grip Bench:
105x8
125x8
140x6

Chins: before pressing sets BW 10x6reps

Seated cable row: "65" 3x12

Skipped the accessories today. I drank 3L of gatorade after training on friday night and couldnt sleep until 4am afterward, then woke up at 8. Yesterday was a friends birthday and the same sleep hours went into effect. Should sleep well tonight.
 
1/14
3min on C2 rower
Deadlift: 135x5, 165x5, 195x3
245x5
275x3
315x5

Squat: 45x5, 95x5, 135x5
175x10
175x6

Matched a Rep PR on DL that I set a week after I hit my 1RM PR last year. Got 10 hours of sleep last night
 
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1/15
7pm kickboxing: 6 rounds hitting the heavy bag
Rest of class partner sparring drills
 
1/16
3 min stationary bike
10 squats
10 goblet squats with 35lb DB
Front squat: 45x5, 85x5, 105x5, 125x3
155x5
175x3
195x3

Prone Leg Curl:
105x12
105x12
50x11 single leg



7pm Grappling:
Feeling drained in class. Could be because its the heaviest week right before the deload, or because im lifting too many days a week. I'll continue through this cycle and into the 5's week after that, but my contingencey plan is to lift 3 days a week.
 
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1/17
DB Rows: strict to hip 60lbs 4x12

Bench: 45x5, 75x5, 95x5, 115x4
145x5
160x3
180x4

Incline bench:
95x5
115x5
125x5

Chins: between press sets 6x5 neutral grip to sternum, 4x6 varying grips

Face pulls: "42.5"x15, "50"x16, 50x12

DB curls
Tricep brodowns

Benches were occupied when I got to the gym so I did DB rows first, a little lighter and stricter than usual. I also tried face pull differently, grabbing the rope with a pistol grip and lowering the adjustable pulley to chest level. Made the movement much different and more difficult.


7pm Kickboxing:
All partner skills drills, light live drilling a couple rounds. Quick burnout roud of squats, push ups, and situps at end. Didnt really even push too hard, already a little sore from lifting before.
 
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1/18
2min stationary bike, leg swings
Squat: 0x10, 45x5, 95x5, 115x5, 135x5, 175x3, 195x3, 215x3
240x1
245x1
245x1
245x1
245x1

SLDL:
180x5
205x5
235x5 Rep PR




8:15 Grappling:
Drilled s-mount stuff and rolled. Small class but got the S mount in rolling. Feel like I learned something
 
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1/20
SOHP: 45x5, 55x5, 65x5, 80x3
100x5
110x3
125x4

Close Grip Bench:
115x5
130x5
150x6

Chins: between pressing sets BW 10x6reps

Seated cable row: "70"x11, 70x11
Chins: +45x5
Face Pull: "42.5"x12, 50x12, 50x12
Cable external rotation: "5"x25, 5x25, 5x20
Standing elbow supported DB external rotation: 10x15, 10x15

Been leaning back and pulling to the sternum as much as Im able on all chins to get more upper back involvment.
 
Your squat video: dat ass...
J/k I'm jealous of your form, it's near perfect!

Are you ever annoyed when a technique class wants to incorporate pushups, squats etc? I feel like strength training should be separate from kickboxing, this always annoyed me in the past.
 
Lol Thanks for the squat critique, now if only there was 70 more lbs on the bar...

Yeah, I used to get annoyed when they made us do squats, push ups, and exercises in class, but I got used to the regular rounds, and if it helps my conditioning its a good thing. I dont mind it most of the time, but sometimes they want us to go especially hard for no particular reason, and that pisses me off. Most people dont do anything else and probably want to leave feeling like they got a good workout, so I understand. Its all a matter of building up the work capacity to handle everything, and pacing yourself or pushing harder when appropriate.
 
1/21
Squat: 0x10, 35lb goblet squat x10, 45x5, 95x5, 115x5, 135x5
160x3
160x3
160x3
160x3
160x10

Deadlift: (deload) 135x5, 135x5, 165x5
195x5
215x3
195x5

Ab wheel roll out: from knees Bw 2x15 reps

Was thinking about going heavy on DL, then decided to just chill and do the deload.
 
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