WILDCARD!!!! (BJJ, Stand up, MMA, S

11/1/11
Tuesday

Biked 11 miles

A.M.
Hit mits in the a.m. easy cardio

P.M.
Swimming

Warm-Up
4x25 meters

Pull
2x25 with board Swimming with board

Ladder
25 50 50 25

Cool Down
2x25

Notes-I can't swim I feel like I am going to drown after 25 meters, I have to rest at 50 meters, all this was done with 1 minute rests.
 
11/3/11
Wednesday

Biked 11 miles

BJJ 1 hour:
Flower Sweep, control their right arm with your left arm, angle upper body off to side like an arm bar attempt, your right arm grabs their left bottom pant leg, then pull them into you with your knees, switch your hips so your right bottom knee is going into their arm pit area and axe kick with that, then use pant leg grip and push to the sky to take over to mount/top.

Taught a class on knees/elbows, next week I start an 18 week curriculum set up by the gym to teach, that will be nice.
 
11/3/11
Thursday

Biked 11 miles

Lifting
5/3/1 week 1 day 2

Deadlift 5/3/1
225x5
255x5
285x5

Press 5/3/1
95x5
115x5
125x5

Pullups
9
6
6

GHR
like one set, legs are done by end of week

Press
95lbs
5x6-10 reps

Dips
15
13
10

Pullups
7
5

Tricep extensions
60lbs 3x12-15

Curls


Notes-Legs are sore from combination of biking and training
 
11/7/11
Monday

5/3/1 week 2 day 1

Squat
160x3
185x3
225x5

Bench
155x3
185x3
205x4

Pullups
11-PR! (these are all complete arm extension all the way down then all the way up)
8

Dips
5x10

A whole bunch of random lifts and more pullups all around my buddy was up there and he is getting back into the weight room so we hit every bodypart really light
 
11/8/11
Tuesday

3 rounds of mit work

11 miles biking in total
 
11/10/11
Thursday

Lifting

Deadlift
225x3
275x3
315x6

Military
95x3
125x3
135x5

Chins

Dips

Curls

Shoulders 5x12

idk stuff
 
11/12/11
Saturday

Work Capacity 101
10 rounds go till 1:15 or so rest till 2:00 each cycle started on even numbers so 2/4/6/8/10/12/14/16/18/20

5 pullups
10 med ball slams (8lbs)
10 burpees
20 jumping jacks
 
11/14/11
Monday

Squat
235x2

Bench
220x2

Pullups and

5x10 dumbbell press and other stuff.
 
11/15/11
Tuesday

Mit work
3 rounds


11/16/11
Wednesday

BJJ class

Worked on passing the guard, silverback position and keeping good posture.
 
11/17/11

5/3/1 2nd cycle Week 3 day 2

Deadlift
315x7

Military
140x5

Pullups
11
4
5-lol forearms were dead from deadlifts and first set off pulls

Stuff for shoulders and arms

So now I just have the deload week and I will be 8 weeks through 5/3/1 it's been running nicely, def. think i've lost a bit of strength but I am biking like crazy and do any conditioning I want whenever I want so to be expected.
 
Last edited:
11/19/11
Saturday

Just snatched a quick workout not part of 5/3/1

Pullups
Dips
Close Grip Bench
Abs
Curls

Just got some quick work in.

biked a few miles
 
Alright I hit my deload week, hit some intense cardio like Work Capacity 101 a few times which blew.

Then I did week 1 off cycle 3 week 1 of 5/3/1

Hit all numbers etc

Now im on week 2
12/5/11
Squat
235x1-needed 3 failed hard, idk why or wtf I bike a lot but my squat is not responding to 5/3/1 at all, my deadlift is higher my cardio is better but when I switched from SS to this my squat was 240 for 3 sets of 5

Bench
210x3-Hit the goal- But same thing on Starting Strength I was hitting 210 for 3x5 I think cause I am young (and a convo with a fellow sherdoger and friend who had a similar experience I just respond better to volume idk)

Then Chins and a bunch of stuff


12/6/11
Magic 50
40 lb dumbbell
5 swings each arm
5 snatches
10 burpees
5 times through

12/7/11
Interval work
4x800 meters
4x50 meters

12/9/11
Military
105x3
125x3
140x3

Pullups
8
6
5
5
4

-1 minute rest, recon ron pull up program

40 lb dumbbells Shoulder Press
15
10
10
10
9

-1 minute rest again between sets

Dips
15
10
9

Pec Fly
Tricep pushdown
Curl

High reps on the above accessory work
 
Been training, moved to the 4 day a week version of 5/3/1 this will get me more leg work.

Numbers i've hit
145x2 or 3 on military press
225x1 on bench
235x3 on squat
335x4 deadlift (hit 315x10 week before)

Last nights workout was
Deadlift
275x5
305x3
335x4

Clean Pulls (straight arms)
135 for 5x10 1 minute rest

Stiff Legged deadlift
135
3x5

Bulgarian split squats 30 lbs
2 or 3 sets

Pullups few sets.
 
12/18/11
Sunday

30 seconds burpees (got about 6-8 usually 6 lol)
30 seconds shadowboxing

for 3 minutes

x5 rounds
 
12/20

Deload Bench day

12/21
MMA training, so much fun, makes me want to fight lol

12/22
Squat Deload

Squat
95x5
135x5
185x5

Clean Pull (straight Arms)
185 lbs
3x5

Stiff legged deadlift off a 12 inch box
135 lbs
3x8 (was getting a good stretch here, bar down to feet)

Bulgarian Split Squats
40lbs
3x8

Weighted Pullups +25 lbs
x5
x4
x4
 
12/23
Friday

Overhead Press deload
2x5 95 lbs

Weighted Dips
+45 lbs
x10
x7
x6

Pullups
7
5
5

Close Grip Bench
35's on side of bar so 115? idk
3x10 or so

Curled a few sets


Then

Magic 50
5 dumbbell snatches each arm
5 dumbbell swings each arm
10 burpees

x5 -rest 60 seconds in between rounds.

Then some rubberband work for shoulders basically just high rep fatigues stuff

Then shadowboxed
5 rounds at 3 minutes a piece.
 
12/26/11
Monday

Legs
A.M.

Squat
205
x5

Clean Pull straight arm
205
3x5

Stiff Legged deadlift on 12 inch box
3x8

Bulgarian Split Squats
45 lbs
3x8

Basically did 2 sets of 200 crunches



P.M.

10 minutes Jump Rope
5x3 minute rounds on bag
3x3 minute rounds shadowboxing

Some calinsethics for neck and stuff and abs and pushups, light work
 
12/27/11
Tuesday

Upperbody

Bench
185
5x5

Pullups
10
6
5
4
5

Dips
15
10
8
(I think I did two more sets here, pretty sure I did, but can't say for sure.

Close Grip Bench
95
3x10 or so

Light curls
 
Been training a bunch, trained really hard for a fight July 21 but my opponent backed out (didn't have his bloodwork in).

Haven't logged in a long time



8/27/12
Monday
ME upper body day

Bench
45x5
95x5
135x5
185x5
225x5 (did like 2 a week ago so not sure where that came from, but cool.

Incline Barbell bench
135 lbs
2x13

Superset
A1. Barbell Row
A2. Upright row

4 sets 8-15 reps (used 135 on A1 and did between 8 and 11, just used 2 25's on a preacher bar for A2).

Curls


Notes-Solid workout
 
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