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

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
 
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
 
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
 
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
 
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
 
6/13 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
 
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
 
6/15 weds 8am
Jump rope: 15x1min rnds/35s rests
Got alternating feet and high knees down today, awesome.
 
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:
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
 
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
 
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
 
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
 
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?
 
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.
 
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
 
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
 
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
 
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
 
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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