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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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    Woke up at 6:30, very tired. Didn't gain ample alertness to go to the gym or exercise until around 745, which wouldnt have given me enough time to go to the gym and come home and then get ready and go to work, so i just went outside and did 6 2min on/1min rest rounds of jumping rope. My rope skills need a ton of work. Strength work later
     
  2. ssdd Purple Belt

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    6/9 Rep Upper
    10 light band push ups, 20 push ups with feet elevated
    BB Bench 55-60% 1RM: 110x19, 110x15, 110x10 90s rest bx sets
    A. Pull Ups: 3x10
    B. face pulls: 55x15x2, 50x15
    Lateral raises: 20x10x3, 15x15
    A. Overhead shrug: 95x15x3
    B. Rope push downs: 30x16x3
     
  3. ssdd Purple Belt

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    6/10 ME Lower
    Box Squat: box height just below parallel. 45x5x3, 75x5, 105x5, 135x5, 165x5, 195x5, 205x3
    DB Walking Lunge: 50sx10x2, 50x7
    45* Hyperextensions: 25x15x3
    Felt real smashed and out of
    time after that, will do ab work later.
    Box squats are pretty f'n hard, had to fight up 5th rep of 195, i wouldve gotten stuck on the box if I went for 4th rep of 205. Overall I like them, good form builder
     
  4. ssdd Purple Belt

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    Last night on 6/10
    10 sprinters, 10 v ups, 10 toe touches, 10 hip ups x3

    This morning:
    MT 6x3min rounds bag work
    Technique work- fake jab, step back foot in, sweep opponents front with front my front foot, kick the inside of their back leg or grap clinch, throw knees, control via clinch
     
  5. ssdd Purple Belt

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    Location:
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    6/12
    Jump Rope: 1min round/1min rest x15
    I have a leather rope it is annoying me, I bought before I knew anything about jump rope, it is obviously harder to use (IME) than a super cheap plastic speed rope, but I figure since I have it I might as well use it until Im good with it or it breaks
     
  6. ssdd Purple Belt

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    6/13 10pm ME Upper
    So apparently close grip bench is harder than I thought
    Close Grip Bench: 45x10, 45x5, 75x5, 105x5, 135x5, 150x3, 170xfail, horribly. I had to actually just let the bar chill on my chest for a second, readjust my grip to wide/normal to get the weight back up. 155x4
    DB bench 60x15, 60x14
    A) BOR: 135x8x3
    B) seated bent DB rear delt fly 20x10x3
    DB shrugs: 80x13x3
    Incline DB curl: 25x10x3
     
  7. ssdd Purple Belt

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    6/14 DE Lower
    Box squat-vertical jump: 3x8sets
    Back lunge off step: 90x10x3
    RDL: 195x10x2, 195x9: grip fail
    Barbell russian twist: 15x12x3

    Today wouldve been a skip day in my past. I felt like skipping class but went anyway, and I felt like taking a nap when I got home and skipping this workout, but I got off my ass, stretched and warmed up, and got to it. Feel good about it now
     
  8. ssdd Purple Belt

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    6/15 weds 8am
    Jump rope: 15x1min rnds/35s rests
    Got alternating feet and high knees down today, awesome.
     
  9. ssdd Purple Belt

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    6/16 REP Upper

    OHP Max Test: 45x5, 65x5, 85x5, 105x3, 125x1, 135x1(PR):icon_chee, 140xFail

    BB Bench Press: 115x19, 115x17
    A) Pull Ups: 10x3, this is the first time I honest to god made 10 reps on the last set without tremendously cheating :icon_chee
    B) Facepull: 55x15x3
    DB Lateral Raise: 20x10x4
    Cable pushdowns: 30x20, 35x15, 35x17
    No shrugs today, maybe Ill do them after work later

    Edit:
    Overhead shrugs: 45x15, 55x15, 65x15, 75x15, 85x15, 95x15. Just wanted to ramp up to see if form changed at all. It didnt really
     
    Last edited: Jun 16, 2011
  10. ssdd Purple Belt

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    6/17 Max Effort lower
    Box Squat: 45x7, 45x5, 75x5, 105x5, 125x5, 145x5, 175x3, 195x3, 205x5 (rep PR) dropped box down about an inch using a 70lb DB instead of 75. Now squat is good depth
    DB Walking lunges: 50sx10x3
    45* Hypers: 35lbplatex10x3
    circuit: 10 V Ups, 10 Sprinters, 10 Toe Touches, 10 Hip ups x3
     
  11. ssdd Purple Belt

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    6/18 jump rope: did a few 30s warm up rounds
    Then maybe 5 90s rounds with 45s rest, then my rope broke at the handle. More of a blessing than anything I hated that rope
     
  12. ssdd Purple Belt

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    6/20 ME Upper
    Close Grip bench: 45x10, 65x10, 85x5, 105x5, 125x5, 145x3, 160x5
    DB Bench: 60x16, 60x11 not sure why I couldnt get more reps than this today. Felt some mild pain in right shoulder, felt last week too. Will have to stretch more
    A) BB Rows: 45x9, 135x9x3 grinded out last set with pauses to make reps
    B) rear delt fly: 20x11, 20x10x2, same
    Shrugs: 80x14x3
    Incline DB Curl: 25x12, 25x11x2
     
  13. ssdd Purple Belt

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    6/21 DE Lower
    Box Squat vertical jump: 3jumpsx4, 3jumps+18lbsx4
    BB Reverse Lunge off step: 100x10x3
    RDL: 135x10, 205x10x2, 205x8 grip fail. I shouldnt have touched the gripper before my workout today but was using it all day at work haha. I used to feel a stretch in my hamstrings but dont anymore, yet my form and depth hasnt changed so maybe Im getting more flexible
    Barbell russian twist: 12.5x12, 12.5x14, 17.5x12
     
  14. RedRover Orange Belt

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    Nice RDLs. Flexibility is the most underrated physical attribute ever, sweet you're getting stronger and gaining it.
    I gots questions: So how do these box jumps work? how high are you jumping? do you notice any improvement in vert/explosiveness?
     
  15. ssdd Purple Belt

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    Thanks, yes the RDLs are coming along Im hoping for some carry over to regular DL, Ill find out next week. For the box squat vert jump basically im just squatting down to a box with my hands fixed on my shoulders like a front squat, then jumping as high as possible from there. I usually do them outside but did them inside today and came extremely close to smashing my head on the 8' ceiling, which I wouldnt have been able to do before, so Id say yes it is helping my vertical jump. For the last 4 sets I just held an empty curl bar on my back and did them. I dont know if this is a 'real' exercise, as its not listed in the routine guidelines, but since I dont have a big box/platform to jump up onto I do them this way.
     
  16. ssdd Purple Belt

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    REP Upper 6/23
    Up late last night, woke up late at 7:20am, choked down some protein powder and black coffee, arrived at the gym at 7:45, walked/ran on treadmill for 6min = .5mile

    Barbell Pushups, feet elevated on bench, hands shoulder width: 30x1, 27x1, 13x1, maybe 1-2 min rest bx sets
    A)chin ups: 10x3, 60s rest bx 1st and 2nd superset, 3min rest bx 2nd and 3rd superset
    B) Face Pulls: 55x15x2, 55x10 15s pause, 55x10
    DB Lateral Raises: 20x11x2, 20x10 <---60s rest bx sets, 15x11 <---30s rest before
    C) Overhead shrug: 95x15x2
    D) rope pushdowns: 35x15, 35x6

    tired as hell today

    6x1 parallel grip chin ups at end of workout
     
  17. ssdd Purple Belt

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    6/24 ME Lower
    Box Squat: 45x10, 45x5, 75x5, 105x5, 125x5, 145x5, 175x3, 195x3, 215x3
    Walking Lunges: 55x10 60s rest, 55x9 120s rest, 55x10
    45* Hypers: 35x15, 35x12x2 my hamstrings were pissed off after this, totally cramping up on the car ride home
    ab circuit: tonight

    Disappointing box squats. If I went through 215x3 easily I planned to rerack and go for 225x3, or if 215x3 was feeling hard Id go for 215x5, but I could barely get up 215x3. oh well on to deadlift next week
     
  18. ssdd Purple Belt

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    6/27 ME Upper
    Close Grip Bench: 45x10, 75x5, 105x5, 125x5, 145x3, 165x5, 175x2+3spotted reps (friend/spotter insisted)
    DB Bench: 60x15, 60x13
    A) BOR: 45x5, 45x10, 135x10x3
    B) DB rear delt fly: 20x11x3
    BB Shrug: 165x15x2, 165x12
    Incline DB curl: 25x12, 25x9, 25x5 stopped giving a fuck on the last set

    Had a spotter for the first time, an old friend from highschool. He was repping 315 on bench with zero technique when i got there, then doing sets of 10 seated behind the neck press with 135

    Workout went better than i hoped, i drank way more than usual this weekend and spent the better part of yesterday hung over
     
  19. ssdd Purple Belt

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    Location:
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    6/28 DE Lower
    Box squat vert jump: 0x3x2, 18x3x6
    BB Bulgarian split squat front foot on step: 70x10x2, 70x8x2
    GHR: 0x10x3
    BB Russian Twist: BB+18x12x3

    finished my class yesterday, will resume regular MA training tomorrow, hopefully I can keep this routine up and train kickboxing and grappling for a couple hours 2-3x a week
     
  20. DrBdan Something clever

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    Good work in here. I'm a few weeks late but those squats from June 17 look really good. Congrats on the rep PR.

    What were you drinking on the weekend? Hopefully something good!
     

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