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

9/6 Wave 2 Week 2 Day 1

Squat: 45x5, 95x5, 115x5, 140x3
160x3
185x3
210x7 Rep PR

Press: 45x5, 65x5, 75x3
90x3
100x3
115x7

Chins: parallel grip
Bwx15
Bwx15
BWx10
Wide grip x3

Went to a different gym today, after class. Last meal was at like 1PM. Had trouble getting warm and loosening up. First set of chins was the easiest 15 I've ever done, subsequent sets were harder.
 
8-9 grappling: takedowns and a bit of wrestling, 2 5min rnds rolling from knees
9-10 kickboxing: 4 3 min bag rounds, drilled sweeping the front leg and setting it up, sparred 2 rounds. Conditioning- 15s right leg split squat, 15s left leg, 15s push ups, 15s plank x3. Rest 60s repeat.

I suck at split squats for some reason. They burn the shit out of the quad on my back leg and my balance sucks, yet i can do pistols and lunges pretty well
 
9/9 Wave 2 Week 2 Day 2

Squat:45x5, 95x5, 115x7, 140x10

Bench: 45x5, 80x5, 100x5, 120x3
140x3
160x3
180x5, fail rep 6

DB Rows: 75x12x2, 75x10

super setted bench 3-rep sets with face pulls
failed rep 6 on last bench set had to do the roll of shame.
 
9/9
8-9:30 Grappling: doubleleg and leg wrap takedown drills, rolling for like an hour straight starting and restarting from open guard when someone passed, got swept, or got submitted. Rolled with my instructor twice again today, last time I couldnt even get an underhook, much less control position. This time I managed to pass his guard three times, but he ended up getting his guard back and grabbing an arm bar after several minutes of rolling both times. Happy with that.
I almost didnt go today, took a nap and didnt feel like going until I got up like 10min before class and left. Glad I went now, thats the depussification side of training
 
9/11 Wave 2 Week 2 Day 3
Squat: 45x5
95x5
115x5
140x5

Deadlift: 135x5, 155x5, 185x3
215x3
245x3
275x6 Rep PR

DB Bench: 65x10, 65x12, 65x10

Chins: bwx15
 
9/14 Wave 2 Week 3 Day 1

Squat: 45x5, 95x5, 115x5, 140x3
170x5
195x3
220x4 (1+ set)

Press: 50x5, 65x5, 75x3
95x5
110x3
120x6 actually 7 but I lost my balance and took a step back on that 7th rep so I wont totally count it

Pull Ups (palms away, strict):
Bwx8
Bwx10
Bwx8

Got busy had to wait until today/weds to get this workout in.
Really focusing on scapular retraction with the pull ups

Edit:
Regular instructor has the week off
Grappling 8-9: drilling and 1 rnd rolling.
9pm: 5 2min rounds kickboxing
 
Last edited:
9/16 Wave 2 Week 3 Day 2
Squat: 45x5
95x10
115x10
135x10

Bench: 45x5, 80x5, 100x5, 120x3
150x5
170x3
190x3 PR!

DB Rows: 75x12x3

Rear delt flies and scap dips

Edit:
Grappling 8-9pm: TD drills, live drills, 3 rnds rolling
Kickboxing 9-10: 4 3min bag rounds, worked the spinning back kick a lot on the last 2 rounds lol,
Few rounds of drilling,
3 3min rounds sparring, landed said spinning back kick on partner, set up with a 1 2
 
Last edited:
Good stuff in here. How are you liking 5/3/1 so far?

Is your grappling gi or no-gi? Do you have any plans on fighting?
 
I like 5/3/1.
Good- flexible assistance and format, consistent main lifts
Bad- no new weight maxes until week 7, REP maxes and calculated 1RM kind of screw with me. I always feel the need to beat a rep max beyond prescribed reps, which is making me train really close to failure, I grind out one extra rep on just about every "+ set" when I probably shouldnt. It should even out in the next 2 waves as my "+ sets" get much closer to prescribed reps because the weights are heavier.

All my grappling is no gi, I dont have any plans to fight now but I might ask for an ammy MMA fight or a MT smoker in a couple years, and I might do a no gi tournament next year.
 
9/18 Wave 2 Week 3 Day 3

Squat: 45x5
95x5
115x5
140x5

Deadlift: 135x5, 155x5, 185x3
230x5
260x3
290x3 PR!


OHP:
45x5
85x1
105x1
120x1
140x1 meh had to take a step back after lock out


DB Bench: 65x10





Deadlifts felt pretty easy, I was surprised.
 
9/19
Grappling 8-9pm: worked a single leg TD, then TD to side control, person on bottom worked to get back to guard. Rolled round robin starting from guard and working to sweep or submit from guard, while person in guard looked to pass.

9-10 kickboxing: 1 bag round just hands working off the jab, another round following it up with a low round kick, 2 rounds sparring, 2 more bag rounds, 2 more rounds sparring.
Conditioning: Reverse lunges for 15s R leg, 15s L leg, 15s push ups, 15s mountain climbers x3. Rest 1min. Repeat whole thing. i hate this little circuit it fuckin kills my quads. My conditioning was shit today but I was real sore from yesterday. Left shoulder was bothering me a bit, glad its a deload week, im going super easy on all pressing this week.
 
Eating challenge #2 today: The Wendy's Value Menu

Cheese burger deluxe
Crispy chicken sandwich
Monterey ranch crispy chicken sandwich
5pc spicy chicken nuggets
Crispy chicken caesar wrap
Value fries
Sour cream & chive potato (servers forgot to put sour cream on it)
Value drink (unsweetened iced tea was my choice)
Value frosty


The challenge is to eat X amount of food in 45min. The food is paid for by my coworkers. If I eat all the food, they buy me another lunch whenever I want. If I lose I buy one of them lunch.

I won todays challenge with 10 minutes to spare, it wasn't all that challenging. The sandwich buns dissolved into nothing with a sip of beverage. Saved the frosty and the potato for last since carbs generally are less filling and easier to cram in than protein and fat. They forgot to put sour cream on the potato which gave me an advantage, but it was a huge potato, and there were disgusting amounts of mayo and ranch on the chicken sandwiches. I think it worked out to 2800cal, so ill just hit up the kickboxing bag training class from 7-8 later, chill out and watch the Ultimate Fighter 14 premier with a light dinner.
 
Kickboxing 7-8: Holy shit I havent been that exhausted in a long time. Bag training class. Seemed like endless 3min rounds near nonstop followed up by 15s of squats, 15s push ups, 30s crunches x3 60s rest. repeat
 
ssdd said:
Kickboxing 7-8: Holy shit I havent been that exhausted in a long time. Bag training class. Seemed like endless 3min rounds near nonstop followed up by 15s of squats, 15s push ups, 30s crunches x3 60s rest. repeat
Click to expand...

Think the eating challenge had something to do with it?:icon_chee
 
^^^^ Well now that you mention it...

I had not done a bag training class in a long time, either way I probably wouldve been dying but Im sure the Wendys made it much worse


9/22 Wave 2 Week 4 Day 1 of 2
Squat: 45x5, 95x5, 115x5
140x5
140x5
115x5
95x5

OHP:
50x5x2
65x5x2
75x5x2

Pull ups: bwx10, bwx6x3

Face pulls


Quick deload workout
 
ssdd said:
Eating challenge #2 today: The Wendy's Value Menu

Cheese burger deluxe
Crispy chicken sandwich
Monterey ranch crispy chicken sandwich
5pc spicy chicken nuggets
Crispy chicken caesar wrap
Value fries
Sour cream & chive potato (servers forgot to put sour cream on it)
Value drink (unsweetened iced tea was my choice)
Value frosty


The challenge is to eat X amount of food in 45min. The food is paid for by my coworkers. If I eat all the food, they buy me another lunch whenever I want. If I lose I buy one of them lunch.

I won todays challenge with 10 minutes to spare, it wasn't all that challenging. The sandwich buns dissolved into nothing with a sip of beverage. Saved the frosty and the potato for last since carbs generally are less filling and easier to cram in than protein and fat. They forgot to put sour cream on the potato which gave me an advantage, but it was a huge potato, and there were disgusting amounts of mayo and ranch on the chicken sandwiches. I think it worked out to 2800cal, so ill just hit up the kickboxing bag training class from 7-8 later, chill out and watch the Ultimate Fighter 14 premier with a light dinner.
Click to expand...

I am loving these eating challenges. Great USP for your log. You should take photos of the food you have to eat and post them as part of the logging exercise. Maybe before and after pics.

You're in the States, right? If so, that's a shame, simply because it means it would be hard for you to take on the 10 pound breakfast:

10lb-breakfast.jpg


10 eggs, 10 pieces of bacon, 10 sausages, 10 pieces of bread, for 10 pounds. Served in a cafe in the UK somewhere. Apparently, for a while they had a challenge- if you could eat it in 20 minutes it would be free.
 
That looks glorious. The next will have to be a breakfast related challenge
 
9/26 grappling: worked some drills and some wrestling to rolling. I am a terrible wrestler
Kickboxing 9-10: bag rounds, drilling slip, hook to body, hook to head, inside round kick, 2rnds sparring
 
9/27 Wave 3 Week 1 Day 1
Squats: 45x5, 95x5, 120x5, 145x3
155x5
180x5
205x7 Rep PR

Press: 55x5, 65x5, 80x3
85x5
100x5
115x6

Pull Ups (palms away, strict):
Bwx6x4, BWx5

Pistols: BWx4x3 ea leg

Face pulls: 50x15

Humbling day, thought Id get one or two more reps on squat and press. Remind me not to skip workouts on deload week.
For pull ups I start a timer and start a new set every minute. I will go 5 reps next time, make 50 reps overall my target, and do sets every minute until I hit 50. When thats kind of easy Ill do sets of 6 and only have to do pull ups for 9 minutes, then when thats easy I'll do sets of 7 and so on. Its a type of density training I read about on Ross' forum. The goal is 50 pull ups in 5 minute
 
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