That's in Kilos right? No...oh..um...good job?

Discussion in 'Training Logs' started by SmashPassSubmit, Dec 27, 2012.

  1. SmashPassSubmit

    SmashPassSubmit White Belt

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    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.
     
  2. calvus

    calvus Getting Crunk

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    Welcome to the logs!

    What belt are you & where do you train?
     
  3. SmashPassSubmit

    SmashPassSubmit White Belt

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    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
     
  4. calvus

    calvus Getting Crunk

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    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.
     
  5. LitteringAnd

    LitteringAnd Purple Belt

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    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.
     
  6. JauntyAngle

    JauntyAngle International man of mystery

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    Great log name. Good luck!
     
  7. SmashPassSubmit

    SmashPassSubmit White Belt

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    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.
     
  8. SmashPassSubmit

    SmashPassSubmit White Belt

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    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.
     
  9. SmashPassSubmit

    SmashPassSubmit White Belt

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    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?
     
  10. SmashPassSubmit

    SmashPassSubmit White Belt

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    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.
     
  11. ssdd

    ssdd Purple Belt

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    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?
     
  12. SmashPassSubmit

    SmashPassSubmit White Belt

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    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.
     
  13. SmashPassSubmit

    SmashPassSubmit White Belt

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    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.
     
  14. JauntyAngle

    JauntyAngle International man of mystery

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    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.
     

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