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

[ssdd]

Wtf wtf wtf wtf wtf wtf wtf. I get to the gym at 7, warm up for 5min on the treadmill, and this motherfucker rushes to the squat rack so he can 2/3 squat 335, now ive been walking for 19 fucking minute and hes still hogging the fucking rack to do side squats. This dude has a spiral bound manual with him and does like 1000reps every time hes in here- doing said squats and side squats, hang cleans, OHP, lunges, and deadlifts. Wtf kind of program is that. Pissed off now


Edit: i asked him, its the Gettysburg football weight lifting program

Squat (HB): 45x5, 80x5, 150x5, 185x3

I'll have to go back tomorrow morning and actually do my routine and go for a max. I have pretty bad DOMS from tuesday actually so maybe I needed the delay.

 

[ssdd]

7/23 ME Lower
Squat: 45x5, 80x5, 115x5, 150x3, 185x3, 205x2, 225x3 4th rep buried in the hole, just let it drop to safety rails. No PR. I may try 220x5 next week
BB Step Ups: 115x10x3
GHRs: 0x10x3
Circuits: 12 v ups, 12 sprinters, 10toe touch, 10hip up; 12vu, 12spr, 15tt, 11hu

 

[ssdd]

7/25 ME Upper
BB Incline Bench: 45x10, 45x5, 75x5, 95x5, 125x5, 140x3, 170x4
DB Incline Press: 60x11, 60x13
A) DB Row: 75x10x2, 75x8
B) Face Pull: 57.5x15x3
BB Shrug: 175x12x3
DB curls: 30x8x3

Maybe could've gotten 1 more rep on BB incline at 170 but didnt want to risk failing it with no spotter and rep 4 was pretty slow. DB incline was too heavy I was supposed to get at least 15 reps on the first set



Edit:
8-9pm grappling: arm bar drills, sweep drills. Rolling
9-10pm kickboxing:
bag rounds- jab, right hook to body, left hook to head, low round kick 1. Jab, right hook to the body, left hook to the body, right cross, low round 2.
drills: slip their cross, left hook to the body, right cross to the head, low round 2. Slip their jab right hook to the body, left hook to the head, low round 1.
Sparring 2 rounds
2 more Bag rounds same combos
Conditioning: 15s jump squat, 15s pushups, 30s oblique crunches x3. 60s break. Repeat. Stretch and done

 

[ssdd]

7/26 DE Lower
Broad Jumps:
91", 89", 92", 60s rest
91", 92", 91", 60s rest
88", 90", 91"
Single leg (pistol) squats: bwx6x2, bwx8 (ea leg)
GHR: bwx10x3
Hanging Leg Raises: 15x2, 12x1

All BW day. Quick and easy. Thinking about doing 5/3/1 with BW assistance in september

 

[ssdd]

7/27
Grappling 8-9, more of the same. 1 round of rolling for 15min straight today that was tiring
Kickboxing: 9-10
Partner drill: same as monday. 2 Bag rounds. Sparring. 2 bag rounds. 15s wide stance squats, 15s pushups, 30s reverse crunches x3. Stretching and done.

I've been so dead in classes lately, have a real annoying cold, and have lost 4-5lbs. Need to step up my eating.

 

[ssdd]

7/23 Rep Upper
BB Incline bench: 45x7, 115x17, 115x15, 115x14
A) neutral grip chins: 13, 10, 9
B) Cable scare crows: 15x10, 12.5x15, 10x15
DB military press: 30x15, 30x12, 30x12, 30x9
OH shrug: 110x15x3
BB curls: 55x12, 55x10x2

Felt weak as hell today. I guess I improved on everything except chins though

 

[ssdd]

7/23 Grappling 8-9. Same drills + new straight arm lock from this arm bar series we've been working. Rolling for 20min

 

[ssdd]

7/30 ME Lower
Squat: 45x5x2, 80x5, 115x5, 150x5, 185x3, 205x2, 220x3 FAILED rep 4. Stuck in the hole again.

I don't understand. Last week it was a fail on rep 4 of 225, even though I got 225x3 the week before, now its a fail on rep 4 of 220, when I did 215x5 like a month ago.

 

[ssdd]

8/1/2011
Today I switched to Wendler's 5/3/1.
11 Weeks of West Side for Skinny Bastards was enough for me to try out the program, I liked it and might run it again in the future. For now I would like some overhead pressing and one type of squatting every week.

Monday
OHP: warm up 50x5, 60x5, 70x3
80x5
90x5
105x10 (5+set)

Neutral grip chins:
bwx10, bwx9, bwx7x8

Dips: 15x2, 10x3

Wendler says to go for 75 reps total for each exercise on the BW assistance. This was kind of tough and took a long time, and I ran out of time before I could get 75 dips, but I was definitely exhausted after the 60 I did do. I have no idea how im going to do 75 GHRs or 75 pistols later in the week, but Ill probably just work up to it slowly.

Edit:
8-9 grappling: drilled a new sweep from this arm bar series, rolled
9-10 kickboxing: worked same stuff as last week pretty much

Im real sore from the pull ups this morning, but its like only that beginning kind of soreness that will probably get 3x worse tomorrow

 

[ssdd]

8/2 week 1 wave 1 day 2
Squats:
warm up 45x5, 95x5, 115x5, 135x3
145x5
165x5
185x10 (5+)

Pistols:
unassisted
bw x6 (ea leg)
grabbing a handle when necessary
Bw x6x4

Hangleg raise: bwx10
Ab wheel roll out from knees: 10x4

 

[ssdd]

Grappling 8-9: same stuff, new position change added to this arm bar series
Kickboxing 9-10: foot work and clinch work. Actually very good day, smooth and relaxed. Quick Conditioning circuit: 15s split squat left leg forward, 15s right leg, 15s push up, 15s plank, x3. Stretching and done. They incorporated new stretches in all the classes theyre much better

 

[ssdd]

8/22 wave 1 week 1 day 3
Bench:
Warm up: 45x5, 80x5 (10 pull ups), 100x5 (10 pull ups), 120x3 (10 pull ups)
130x5 (8 pull ups)
150x5 (7 pull ups)
170x7 (5+ set)

Pull ups (neutral grip):
8, 7, 8, 7
Superset:
A) Push Ups feet elevated 3" above hands, hands on barbell: 15, 15, 15
B) inverted row feet on floor: 5, 7, 9

 

[ssdd]

8/5 wave 1 week 1 day 4
Deadlft:
Warm up: 135x5, 155x5, 175x3
190x5
225x5
250x7 (5+ set) Rep PR

GHR:
Bwx10x5

Hanging leg raises:
Bwx10x5

Edit:
Next week im gonna try a backwards version of wendlers new 3 day split:
Monday: squat 5/3/1, press 5/3/1, Chins 3-5 sets
Wednesday: squat @ deload % 3x5-10, bench 5/3/1, DB rows 3 sets
Friday: Squat @ deload % 3x5-10, Deadlift 5/3/1, DB bench 3x8-20 (prob super set with face pulls)

 

[ssdd]

@ UFC 133 in philly. 5 fights in, no blood, no finishes, few big shots. Most fights except some of the mike brown v nam phan, and the end of pace v menjivar have been mad boring

 

[Keosawa]

@ UFC 133 in philly. 5 fights in, no blood, no finishes, few big shots. Most fights except some of the mike brown v nam phan, and the end of pace v menjivar have been mad boring

Nice! The fights have been sort of dull so far, but hopefully you've got good seats. Enjoy.

 

[ssdd]

Yeah very good seats this time, first tier right behind Frankie Edgar and Charles Barkley haha. Main card was good def made up for the prelims. A brawl broke out in front of us during the Tito/Evans fight after somebody spilled a beer on the person in the row in front of them and dudes started throwing beers back at them. Typical philly

 

[ssdd]

8/8 Wave 1 Week 2 Day 1
OHP:
Warm up 45x5x2, 50x5, 60x5, 70x3
85x3
95x3
110x7

Chins (neutral grip):
Bwx10x3, 7, 8


Dips: bwx15x2, bwx10x3
Pull ups (palms facing away, done Between dip sets) bwx3, 4, 3, 4, 5

45* hypers: bwx10x2

Erectors still sore from DL on friday despite much stretching and foam rolling yesterday. Will try the 3 day template maybe next week or next wave but didn't want to squat today

Edit:
Grappling 8-9pm, triangle added to this arm bar series, rolling
Kickboxing: 2 rounds bag work- Step right jab cross low round 2, step left jab cross low round 1. Foot work emphasis with this.
2 rounds Sparring- point fighting circle actually, first person to land a clean shot stays in, person hit is out, next person goes in- 4 man circles. 2 more bag rounds. 2 rounds normal kickboxing. Quick conditioning circuit, same as last time. Stretching and done.
Im pretty sure Im going overboard with the 4day 5/3/1 routine plus all the assistance volume because Im exhausted by the time I get to kickboxing, burning out during the bag rounds, and my pull up performance dropped today compared to last week. I bet my speed and cardio will be like 5x better during the deload weak.

 

[ssdd]

8/9 Wave 1 Week 2 Day 2
Squat:
Warm up 45x5, 95x5, 115x5, 135x5
155x3
175x3
200x8 (3+ set) 1lb rep PR lol

Pistols, unassisted:
Bwx6x3

Ab wheel roll outs (from knees): bwx10x5

 

[ssdd]

8/10
8-9 grappling: drill- guard pass, kimura, transition to dif shoulder lock, transition to arm bar. Rolling- rolled with a guy thats like 150 for 5min, then rolled with this dude thats strong as fuck like 5'10 200lbs for like 10min straight. So tired
9-10 kickboxing: bag rounds: 15s nonstop punching combos, 15s rest x4, 60s rest, repeat. Clinch work drills w partner. Repeat bag rounds. 2 rounds kickboxing.
Conditioning ciruit 15s reverse lunges w/right leg, 15s w/left leg, 15s push ups, 15s mointain climbers x3. Rest 60s, repeat whole thing again. Stretching and done. Havent eaten anything since lunch (huge lunch) and an apple before classes. About to run out to the store to pick up a gallon of whole milk to drink with dinner- shrimp, rice, and vegetables


"Question: What if that person is lactose intolerant?

Answer: Buy baby wipes. It

 

[ssdd]

8/11 Wave 1 Week 2 Day 3
Bench:
Warm up 45x5, 85x5, 100x5, 120x5
155x3
155x3
175x5 (3+ set)

Pull ups, neutral grip:
Bwx10x5

Machine rear delt fly: 60x15x3

Barbell pushups, feet elevated:
20, 15, 15

Messed up my bench sets, read the number for squat and started the work sets at 155 instead of 135