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

Slept too late to lift this morning.

7pm grappling: drilled the same over/under stuff from standing, then added a ground component to do if you get taken down a certain way. Rolled a few rounds. Was rolling with a guy who I know loves lockdown from half guard. Of course he got himself into halfguard so I made myself more perpendicular to him on top to make it harder for him to get the lockdown, and he grabbed my shin closer to his head and managed to get the lock down on my other leg, then tried to split me, but ended up cranking the shit out of my bad knee. I didnt feel anything pop or any acute pain but there was a hell of a stretch that has made me nervous. Hell of a stretch on my shoulder during the drilling too, but no pain so that is getting better.
 
1/24 Deload
Squat: 0x10, Goblet squat: 35lb x10
Front squat: 45x5, 75x5, 105x5, 125x5
125x5
135x5
135x5

Prone hamstring curl: "105" 2x12

Bench: 45x5, 75x5, 95x5, 115x5
115x5
115x5
115x10

Chins: between bench sets bw 7x6reps, Bw x10


7pm kickboxing:
All knee and elbow drills on the thai pads. Conditioning at the end. I gassed pretty bad during the conditioning but I also put a lot of effort into the earlier pad work and kind of wore myself out.
 
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1/25
8:15 grappling: drilled the same stuff as last time and rolled a few rounds again

1/26 (mostly deload)
Squat: 0x10, 35x10 goblet, 45x5, 95x5, 115x5, 135x5
185x5
205x5
225x5
145x10

SLDL:
115x5
135x5
165x5

SOHP: 45x5, 55x5, 65x5, 80x5
80x5
80x5
80x5

CG bench:
80x10
95x5
105x5

Chins: between pressing BW 10x6

Seated cable row: "70" 2x11
Cable external rotation: "5"x30, 5x25

Squats felt good. Not easy but not too grindy or in danger of failing
 
1/28
Deadlift: 135x5, 135x5, 165x5, 205x5
215x5
255x5
285x9 (rep PR)

Squat: 45x5, 95x5, 115x5,135x5
180x10
180x6


Didn't warm up at all, bad idea, since I didn't really feel warm until the last DL set. Gave everything I had left on squats, but even the warm up sets were tough after the AMAP DL set
 
1/29/12
7pm kickboxing
Started with some heavy bag rounds involving a lot of kicking, trying to whip the hips through. Then finished the last 1/2 hour with partner sparring drills, just blocking a technique and then coming back with a counter or combo.

1/30/12
3min stationary bike
Squats 0x10
Front squat: 45x10, 85x10
115x10
135x10
155x10 (rep PR)

Prone leg curl: 110x12, 110x12, 55x7 single leg

Front squat is supposed to be done using the assistance % and reps from the ebook but I forgot to look at the spreadsheet before i got to the gym, so I just added 10lbs to each set over last time. Last time I only got 9 reps with 145, so theres some improvement there.
 
1/31/13
Bench: 45x5, 85x5, 105x5, 115x5
130x5
145x5
165x6
105x10

Incline bench:
75x10
90x10
105x10

Chins: bw 10x6reps between press sets, bw x10

DB rows: 75 3x10
Face pulls: "42.5" 3x12
Cable external rotations: "5"x30
Side lying external rotations: 5lb plate x20

Did all chins on a straight bar with a slightly wider than shoulder width pronated grip, usually I use the neutral and wide handles on the cable station thing.
 
Didn't train thurs or Friday got a nasty stye that was blowing up. Im on cephalexen (keflex) now. Couldnt handle sitting around anymore had to go to the gym

2/2/12
10min stationary bike warm up
Squat: 45x5, 95x5, 115x5, 135x5, 185x3, 205x3, 225x3
255x1
255x1
255x1
255x1
255x1
135x10

SLDL:
140x10
170x10
195x10

Warning: turn down volume, loud digital beeps in beginning
[Yt]FKfV2-ehAes[/MEDIA]
 
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2/5/13
3min stationary bike
Deadlift: 135x5, 165x5, 205x3
235x3
275x3
300x3

Squat: 45x5, 95x5, 115x5, 135x5
165x3
165x3
165x3
165x3
165x3
165x3
145x10


No coffee, chalk, or time made for a flat workout. Wanted to press might have to try tomorrow

2/5 7pm kickboxing
All partner kicking drills on the Thai pads. 2 4min conditioning circuits separated by 1 min break- 15s squats, 15s push ups, 30s Russian twists, repeat 3x. Had about 2.5 min of gas to go at a very high pace then hit a wall and had to slow down a lot.
 
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2/6 grappling 7pm : drilling that headlock stuff and rolling

2/7 kickboxing 7pm: kicking partner drills on Thai pads, 2 4min conditioning rounds. Been super tired not going to sleep early enough and not making it to the gym, need to go tomorrow but have an 8am class. I'll try to work it in somehow
 
2/8
3min stationary bike
Squat: 0x5, 45x5, 95x5, 115x5, 135x5, 165x3
195x5
215x5
235x5 PR

Front squat:
135x8
150x8
170x6

SLDL:
170x8
195x8
225x6

Prone leg curl:
110x10
110x10
50x10 single leg

Squats were hard and form didn't feel right, didn't feel tight enough. Need to get some more upper body days in. Tomorrow for sure, granted Im not snowed in.
 
2/10/13
SOHP: 45x5, 55x5, 70x5, 80x5
90x5
100x5
115x7

CG Bench:
95x10
105x10
125x10

Chins:
bw x 6 x 7 sets before each press set
bw x 10 x 2, bw x 8 before each CG bench set

+35 x 5 x 3 sets

Face pulls: 42.5 x 15 x 3
Elbow supported standing external rotations: 10 x 12 x 3


trying the weight x reps x sets format
 
2/11/13
Deadlift: 135x5, 135x5, 175x5, 205x3
250x5
285x3
320x3

Squat: 45x5, 95x5, 115x5,135x5
185x6
185x6
185x4

Ab wheel roll out: from knees 2x10


It was a long day
 
Dude nice to see you're hitting PRs in squats, hitting the big compounds pretty hard.
i think all of us who train technique have less impressive PL numbers than the pure lifting guys so don't fret you're doing great.
 
RedRover said:
Dude nice to see you're hitting PRs in squats, hitting the big compounds pretty hard.
i think all of us who train technique have less impressive PL numbers than the pure lifting guys so don't fret you're doing great.
Click to expand...

Yeah thanks man. Feeling like the squat is starting to come along.

2/12/13
7pm kickboxing:
Drilled Moving, hitting the bag with a combo, then moving out. Did some sparring drills with a partner, then some light sparring for 5 or 6 2min rounds with different partner each round.
 
2/13
Warm up: leg swing, fire hydrants, mountain climbers, squats, goblet squats
Front squat: 45x5, 85x5, 105x5, 135x3
140x5
160x5
185x5
135x5

Prone hamstring curl:
110 x 12 x 2
50 x 11 single leg


Crammed this in between class and work


7pm grappling:
Drilled a sweep from guard then rolled
 
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2/14
Bench: 45x5, 85x5, 95x5, 115x3
135x3
155x3
175x4
115x10
115x10

Incline bench:
90x5
105x8
120x9

Chins: before every press set bw x 6 x 12

DB Rows: 75 x 11 x 2
Face pulls: 42.5 x 15 x 2, 42.5 x 12
Lying side external rotations: 5lb plate x 25 x 2
 
2/15
Squat: 45x5, 95x5, 115x5, 135x5, 175x3
195x3
215x3
235x3
265x1 PR +5lbs
255x1
245x1
245x1
255x1

SLDL:
185x5
215x5
235x5


So the plan was to do 265 for 5 singles, but when I got to the gym some guy was taking the "nice" bar I usually use off the rack.I used a different thicker bar which may have thrown things off a bit. 265 was mad hard, 255 was mad hard, 245 even felt too hard. By the time I got to my fourth single the guy had walked away and I took the bar and did another rep with 245, felt way better, then did one last one with 255 which was ok.
Vids to follow
 
Thanks Nurse

Here's the vid
[Yt]5MsDuGizjgU[/MEDIA]

Looks like I could sit back a little more. Maybe I'll do box squats on Monday since it's a lighter day.

Edit:

8pm grappling: same stuff as Wednesday, more rolling
 
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2/19
8:30pm kickboxing:
8 3min rounds hitting the heavy bag, just basic techniques and combos
2 3 min rounds of conditioning- 30s squats, 15s push ups, 15s reverse crunch, repeating. The second round was 15s squats. 15s pushups, 30s reverse crunches


Then I drove to the other gym and did this:

Squat: 45x5, 95x5, 115x5, 135x5
170 x 3 x 6
150 x 10

Deadlift (deload): 135x5, 165x5, 205x5
205x5
165x5
135x5


Never lifted right after training. It definitely sucked as much as I thought it would
 
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