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

[ssdd]

8/13 Wave 1 Week 2 Day 4
Deadlift:
Warm up 135x5, 155x5, 175x3
205x3
235x3
265x6 (3+ set) Rep PR

GHR: bwx10x3

Hanging Leg Raise: bwx15x3

Took off yesterday to drink a couple beers and sleep.

Chalk on last 2 sets of DL, switch from double overhand to mixed grip on rep 4,5, and 6 of the 265 set. Back was bending a little on last 2 reps, no video though

Leg raises done on one of those stations that you support yourself with your forarms and has a bosu ball as a back rest

 

[ssdd]

8/15
Grappling 8-9: meh. Same drills as last time. Round robin rolling starting from open guard
Kickboxing 9-10: 2 hard bag rounds, 2 rounds sparring, 2 hard bag rounds, 3 rounds sparring

 

[ssdd]

8/16 *On to 3 day split
Wave 1 Week 3 Day 1
Squat:
Warm up 45x5x2, 95x5, 115x5, 135x3
165x5
190x3
210x6 (1+)

OHP:
Warm up 50x5, 60x5, 70x3
90x5
105x3
115x6 (1+ set)

Chins, neutral grip:
Bwx15
Bwx15
Bwx13

 

[JauntyAngle]

Have you changed to 5/3/1? If so, how are you liking it so far?

 

[ssdd]

Yeah I changed to 5/3/1 on august 1st so I could do the same kind of lift every week and month. I was trying to do the 4 day bodyweight assistance template, then Wendler published this 3 day template: T NATION | Training Lab LiVESPILL so I just hopped to that today.
I like the whole program so far and have hit a couple rep maxes already but its only the first wave. Hopefully it will carry me to my goal of 1.5xBW squat, 2xBW DL, and BW press by the end of the year

 

[ssdd]

8-9 grappling: drills- guard passes + knees back through to the guard, review of guard pass defense (pushing the knee and face of the passer while shrimping), review of basic submissions from side control (L lock, straight arm lock, kimura, and arm triangle)
Rolling: small and uneven class tonight, 5 people I think, so I ended up rolling with my instructor, who effortlessly killed me positionally and didnt seriously attempt any subs. I didnt even know it was possible for someone to be so fucking tight on you. I couldnt get jack shit, I couldnt even get an underhook.
Then I rolled with the strong 200lb guy, i had to tap while he was attempting a RNC at the end of the round because he was crushing my lip against my mouth piece.

Kickboxing 9-10pm: 1bag round of combo front push kick, round 2 low, round 1 high. 1 bag round of front push kick, R cross or R cross L hook R cross, round 2 low round 1 high.
Drill front kick defense 2 rounds. Spar 2 rounds. I was trying to dial everything back and go smooth and light and work technique and movement but my partners just wanted to go hard and fast.
2 more bag rounds same as the second bag round but adding front push, cross hook, low round 1 high round 2 into it.
Quick conditioning circuit: 15s jump squats, 15s push or clap push ups, 30s crunches x3
Stretch and done.
Overall demoralizing day. I think I get too into it, too mentally invested and then dissapoint myself when I cant perform as well as i want.

 

[ssdd]

8/18 Wave 1 Week 3 Day 2
Squat: 45x5, 95x5, 115x5
135x10
135x10
135x10

Bench: 45x5, 80x5, 100x5, 115x3
145x5
165x3
185x5 (1+ set) matched PR

DB Rows:
70x10
70x10
70x15

2 sets scarecrows 1 set face pulls

Not a bad workout. Spent all day moving paper boxes a little tired from that. Got to gym at 9:30 at night which is different

 

[ssdd]

Grappling 8-9: quick flow drill and review, 4 rounds rolling. Felt strong today flowing better, tired by end

Kickboxing: 2 bag rounds same as weds. 2 rnds kickboxing. 2 bag rnds same as weds. 1 round sparring, 1
Burnout round.
Conditioning circuit- 15s squats, 15s push ups, 30s crunches x3. 60s rest, repeat. Stretch and done.
Knew I was in trouble right at the beginning of kickboxing before we started hitting the bag when my shoulders and chest started tightening up DOMS-like. I felt like I had lead in my legs and arms during that class. So glad next week is a deload for lifting

 

[ssdd]

Wave 1 Week 3 Day 3
Squat: 45x5, 95x5, 115x5,
135x5

Deadlift: 135x5, 155x5, 175x3
225x5
250x3
280x2 (1+ set)

DB Bench: 65x10x3

Chins: bw x13

This day will ideally be on saturday but I was too sore yesterday
Low back was still sore before I started today
Warm ups were feeling heavy
Forgot my chalk

Edit: Form check vid

 

[ssdd]

Grappling 8-9pm: double leg takedown drills, rolling
Kickboxing 9-10pm: basically same as friday

Was tired and generally pissed off after work and almost skipped, but went anyway and feel much better now

 

[ssdd]

8/24
Grappling: double leg drills, defending the double and transitioning to the side. Rolling. Felt good, took my time to get position and stay tight.

Kickboxing 9-10pm: 2 bag rounds. Technique partner drills slipping jab or cross and hitting to the body. Few rounds sparring. 2 more bag rounds. Circuit: jump squats 15s, push ups 15s, rotating crunches 30s x3, 60s rest. Circuit x2. Stretch and done

Felt good today. Maybe the best i've ever felt cardio and strength-wise at this weight (between 165-170lbs)

Deload week on the weights. Got caught up with sone shit with my gf yesterday and missed the workout. Ill just do thursday- squat OHP chins, saturday- squat bench DL this week

 

[ssdd]

8/25 Wave 1 Week 4 Day 1 (of 2)
Front Squat: 50x5, 50x7, 90x5, 110x5, 140x5

RDL: 140x10x2

OHP: 50x5, 60x5, 75x5

Chins: BW palms in x10, BW parallel grip x10, BW palms out x10

Quick deload workout done at home hence the front squats and RDLs (no squat rack) instead of low bar back squats.

 

[ssdd]

8/28 Wave 1 Week 4 Day 2 of 2

Squat: 50x5x2
Front squat: 90x5, 110x5, 140x5

Barbell push ups feet elevated 8" above bar:
bwx10, bwx6, bwx8, bwx8,
50x10
60x5
75x3

Deadlift: 140x5, 155x5, 175x5

Deload % Workout done at home (no bench or squat rack), postponed to today due to Hurricane Irene. The storm caused some flooding and power outages but was pretty tame otherwise. People were well informed and evacuations were ordered for many areas. The police went door to door to inform people to leave in my neighborhood.

 

[ssdd]

8/29
8-9 grappling: same double leg drills. Rolled 3 long rounds.
I rolled with the reputable instructor from a well respected shotokan karate school. I did ok, fought off his guillotine attempt, passed guard a couple times, fought off his kimura attempts. If it was a grappling match i wouldve wom by 2 point for position I think.

9-10: kickboxing went as usual, same as last wednesday

 

[ssdd]

8/30 Wave 2 Week 1 Day 1
Squat: 45x5, 95x5, 135x3
150x5
170x5
195x9 (Rep PR)

Press: 50x5, 65x5, 75x3
85x5
95x5
110x8

Chins (parallel grip):
BWx15x2, BWx10

Left quad sore from getting kicked while sparring yesterday

Neck and shoulder tight from rolling yesterday
Late session.

 

[ssdd]

8-9pm grappling: double leg, sprawl, front headlock, escape from back mount. Rolling
Kickboxing 9-10: bag rounds, jacking (uhuhuhuh /Butthead), sparring, bag rounds, conditioning squats 15s, push ups 15s, reverse crunch 15s x3, rest 60s, repeat. Stretch and done

 

[ssdd]

My coworkers know I eat pretty healthy most of the time, but today I ordered Cluck U Chicken with them. I got a garlic sauce 1/2lb grilled chicken sandwich on a big hardroll with mozzarella cheese and a side of onion rings. The rings were fat and extra greasy and there were a lot.
My coworkers ordered fried chicken and biscuits. Theyre women and couldnt finish eating their shit, so they gave me a plate with 2 biscuits, a chicken tender, and a big fried chicken breast, and then bet me I couldnt eat it all (including my stuff) in 45min. If I do they buy me lunch tomorrow, If I cant I buy one of them lunch tomorrow. Dumb bet for them

 

[ssdd]

^^Won that eating challenge easily before. I underestimated the chicken breast and deep fried biscuits but got them down anyway
9/1 Wave 2 Week 1 Day 2
Squats: squat rack was occupied the whole time

Bench: 45x5, 80x5, 100x5, 120x3
130x5
150x5
170x9 Rep PR

DB Rows:
75x10x3

Did a set of 50 bw squats before, might do some front squats or something later if I get a chance.

 

[ssdd]

9/2
Grappling 8-9
Kickboxing 9-10

nearly the same as wednesday

 

[ssdd]

9/3/2011 Wave 2 Week 1 Day 3

Squat: 45x5
95x5
115x5
140x5

Deadlift: 135x5, 150x5, 175x3
200x5
230x5
260x7 Rep PR

DB Bench: 40x6
65x11x3

GHR: bwx10x3

Chins: bwx17

BB Curls: 60x10 (PR!), 60x6

Tricep Extensions: 70x10

Threw extra assistance in there since my MMA gym is closed monday. Really surprised I hit any kind of PR's. Went to sleep at 3:30 last night with a belly full of beer and felt pretty shitty when I woke up this morning, then the GF started a fight first thing in the morning at 7:30. Maybe thats what gave me the drive today