1. The official Sherdog Store is back! Check it out! » Discuss it here! »

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

    Joined:
    Jul 12, 2010
    Messages:
    2,261
    Likes Received:
    0
    Location:
    New Jersey
    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.
     
    Last edited: Jul 24, 2011
  2. ssdd Purple Belt

    Joined:
    Jul 12, 2010
    Messages:
    2,261
    Likes Received:
    0
    Location:
    New Jersey
    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
     
  3. ssdd Purple Belt

    Joined:
    Jul 12, 2010
    Messages:
    2,261
    Likes Received:
    0
    Location:
    New Jersey
    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
     
    Last edited: Jul 25, 2011
  4. ssdd Purple Belt

    Joined:
    Jul 12, 2010
    Messages:
    2,261
    Likes Received:
    0
    Location:
    New Jersey
    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
     
    Last edited: Jul 26, 2011
  5. ssdd Purple Belt

    Joined:
    Jul 12, 2010
    Messages:
    2,261
    Likes Received:
    0
    Location:
    New Jersey
    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.
     
  6. ssdd Purple Belt

    Joined:
    Jul 12, 2010
    Messages:
    2,261
    Likes Received:
    0
    Location:
    New Jersey
    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
     
  7. ssdd Purple Belt

    Joined:
    Jul 12, 2010
    Messages:
    2,261
    Likes Received:
    0
    Location:
    New Jersey
    7/23 Grappling 8-9. Same drills + new straight arm lock from this arm bar series we've been working. Rolling for 20min
     
  8. ssdd Purple Belt

    Joined:
    Jul 12, 2010
    Messages:
    2,261
    Likes Received:
    0
    Location:
    New Jersey
    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.
     
  9. ssdd Purple Belt

    Joined:
    Jul 12, 2010
    Messages:
    2,261
    Likes Received:
    0
    Location:
    New Jersey
    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
     
    Last edited: Aug 1, 2011
  10. ssdd Purple Belt

    Joined:
    Jul 12, 2010
    Messages:
    2,261
    Likes Received:
    0
    Location:
    New Jersey
    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
     
  11. ssdd Purple Belt

    Joined:
    Jul 12, 2010
    Messages:
    2,261
    Likes Received:
    0
    Location:
    New Jersey
    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
     
  12. ssdd Purple Belt

    Joined:
    Jul 12, 2010
    Messages:
    2,261
    Likes Received:
    0
    Location:
    New Jersey
    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
     
  13. ssdd Purple Belt

    Joined:
    Jul 12, 2010
    Messages:
    2,261
    Likes Received:
    0
    Location:
    New Jersey
    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)
     
    Last edited: Aug 6, 2011
  14. ssdd Purple Belt

    Joined:
    Jul 12, 2010
    Messages:
    2,261
    Likes Received:
    0
    Location:
    New Jersey
    @ 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
     
  15. Keosawa Black Belt

    Joined:
    Aug 19, 2007
    Messages:
    6,717
    Likes Received:
    0
    Location:
    On my computer (obviously)
    Nice! The fights have been sort of dull so far, but hopefully you've got good seats. Enjoy.
     
  16. ssdd Purple Belt

    Joined:
    Jul 12, 2010
    Messages:
    2,261
    Likes Received:
    0
    Location:
    New Jersey
    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
     
  17. ssdd Purple Belt

    Joined:
    Jul 12, 2010
    Messages:
    2,261
    Likes Received:
    0
    Location:
    New Jersey
    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.
     
    Last edited: Aug 8, 2011
  18. ssdd Purple Belt

    Joined:
    Jul 12, 2010
    Messages:
    2,261
    Likes Received:
    0
    Location:
    New Jersey
    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
     
  19. ssdd Purple Belt

    Joined:
    Jul 12, 2010
    Messages:
    2,261
    Likes Received:
    0
    Location:
    New Jersey
    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
     
    Last edited: Aug 11, 2011
  20. ssdd Purple Belt

    Joined:
    Jul 12, 2010
    Messages:
    2,261
    Likes Received:
    0
    Location:
    New Jersey
    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
     

Share This Page

  1. This site uses cookies to help personalise content, tailor your experience and to keep you logged in if you register.
    By continuing to use this site, you are consenting to our use of cookies.