Joining the Game of Deathlifts has motivated me to finally start a training log. That, and looking in the mirror after my Christmas binge. Beginning stats (12/27/12) 6'1", 186lbs. Bodyfat: Unknown but I'm sorta skinny fat. Currently trying to add some muscle then cut back down to compete around 185 instead of 170. Current maxes: Bench: 205 Squat: approx 275-gym doesn't have safety bars on the rack and I'm scurred Deadlift: 365 Push Press: 125 Clearly my upper body strength is lagging compared to my legs, but I enjoy squatting and deadlifting way more. Goals: My main focus is BJJ and I use strength training to supplement that. My log will show I spend way more time on the mat than lifting things but please, avid readers, any advice along the way will be much appreciated. Strength goal: add at least 10% to each of the big 4 in 2013.
I'm a blue belt closing in on purple at Alliance Buffalo. I've been training 4.5ish years...our school tends to stay at belts longer (if you compete) than average. Frustrating sometimes, but then I remember that my instructor was a blue belt for 4 years. Tonight's Workout: Squats (typically on Tuesdays). I'm squatting with a teammate who is in grad school for exercise science and we play with the set/rep schemes he's studying. Tonight we tried "Radicals" so... Warm up-135x10 135x10 Then 185x10x9x8x7....x1 I was not a fan of said scheme. I prefer my 5x5 but ah well. Followed by NoGi training: 20min full body warmup/stretching 20min technique (leg locks) 10 min positionals 20min live rolling
Funny how different schools do that. I just got my purple after 3 years. I feel like its early, but what can you do? I might do Pans this year....we'll see how training goes.
I'd say your bench, squat, and dead seem pretty in line with one another. Push press seems a little low considering the other numbers so you might want to consider doing a form check video. I think it's probably a more technical lift than some might think.
Didn't get a chance to post yesterdays workout, so here's two days worth... Friday (12/28): Bench: 135x10 warmup 155x8 warmup 185x5 190x3 195x1 Closed Grip Bench 115x10 135x8 Gi BJJ: 30 minutes warm up 20 minutes positional drills 40 minutes technique (2 20 minute blocks) 20 minutes live rolling Saturday 12/29: Felt like total balls. 4th day in a row, which is something I typically don't do but because of the holiday and gym being closed and whatnot. Deadlift 135x10 warmup 225x8 warmup 295x5 315x3 failed 345x1 335x1 225x5-form work BJJ Open Mat-roughly 45 minutes rolling about 75% Then did a mini private for a couple new guys at the request of my instructor. And I'll try to get a form video for my push press this week to see if I'm doing something wrong. I tore up my shoulder about 8 years ago playing football and it never quite healed right so I have some issues with shoulder strength and actually have a somewhat atrophied trap muscle.
12/31/12 OHP: 45x15 warmup 65x10 warmup 95x8 warmupish 120x5 125x3 135x(very ugly)1--new PR-added to team thread 95x5 form work Then taught fundamental BJJ followed by 15 min 75% rolling, 30 minutes of tech. and 30 min hard rolling. Still embarrassed by my OHP numbers but I'm working it. Didn't get a chance to grab a form video, I'll try next week.
I suck at updating. Three day's worth to follow... 1/1/13-gym was closed for the holiday. Did about 90 minutes of 3 min on, 1 minute rest rolls with a buddy in his basement gym. 1/2/13 light warm up 30 minutes live freestyle wrestling 15 min hard warm up 30 min gi bjj technique 10 min positionals 5 min hard rolls x 3 Didn't get a chance to lift-was running late. 1/3/13 Squats, yo! 135x10 warmup 185x8 warmup 225x5 235x5 245x5 255x5 260x4 (failed final rep) 135x10 ass to grass squats 10 minute warm up 10 minute stretching 20 minutes nogi technique 10 minutes positionals 20 minutes nogi hard rolls The squats were the strongest I have felt, and heaviest I've gone, in a long time. Might be time to test a PR. Based on the above numbers, what do ya think I should go for folks?
Update: Those squats from 1/3 kicked my dick in and pushed me over the edge into succumbing to the flu that's been going around my area. Spent a few days laid up on the couch shivering/sweating/playing way too much Assassin's Creed. Got back to training last night, 1/7 OHP bar x10 65x10 95x8 115x5 attempted 125-couldn't get it up 115x3 120x1 Then did 15 min warmup 20 min fundamental technique 10 min positionals 15 min conditioning 30 min intermediate technique (turtle guard attacks) 10 min positionals 5 min rolls x2 Overall wasn't feeling great-sluggish and weak but I'm figuring my body hasn't fully recovered yet but I'm feeling ok this morning and will see how squats go tonight.
Are you following any kind of routine or periodization plan? You got 115x5 and couldnt get 125x1? Maybe you just needed a longer rest period?
My routine is a little funky right now. Because my priority is BJJ and strength training is supplemental I typically train BJJ 5 days a week (occasionally 6 if getting ready for comp) and 4 of those days I'll do a major lift ideally before training, occasionally after. Typically it's Monday-OHP, Tues.-Squats, Friday-Bench, Sat.-Deads. I do squats 5x5, everything else 5-3-1 with form sets at the end. My OHP is really a sorry excuse because I wrecked my shoulder when I was younger and it never healed correctly so I have limited range of motion. If I can get the bar up from the starting position I can lift much more weight but the first 6 inches or so I usually hit a wall. I'm not sure what I can do to remedy that problem at this point.
1/8/13 Squats. Bar x10 135x10 185x8 225x5 235x5 250x5 260x5 275x3 (couldn't get 4th up with safe form) 135x10 ass to grass Followed by about 15 minutes of stretching and an hour of moderate intensity rolling.
You could always experiment with a different way of getting the bar over your head: from behind the neck, make it a push press, jerk. When I had a torn rotator cuff, I could BTN push press almost without discomfort, but regular strict press I couldn't even press the button bar. Makes me think that such is the complexity of the shoulder, one movement can be compromised and another fine.
