Zemanjaski, jiu-jitsu and 531 log

Monday, 26th December

531 Squats:

5 x 47.5kg
5 x 60kg
3 x 70kg
5 x 90kg
3 x 100kg
11 x 112.5kg

Estimated new 1 RM of 155kg (short term goal achieved! New goal of 175kg).

15 minutes of exercise bike.
 
Tuesday, 27th December

531 Bench:

5 x 35kg
5 x 45kg
3 x 55kg
5 x 67.5kg
3 x 77.5kg
6 x 87.5kg

Estimated new 1 RM of 106kg.

Assistance Bench:

10 x 45kg
10 x 45kg
10 x 45kg
10 x 45kg
10 x 45kg

25 minutes exercise bike.

Happy :)
 
Wednesday, 28th December

531 Deadlifts:

5 x 57.5kg
5 x 72.5kg
3 x 85kg
5 x 107.5kg
3 x 122.5kg
6 x 137.5kg

Estimated new 1 RM of 179kg.

Assistance Deadlifts:

10 x 85kg
10 x 85kg
10 x 85kg
10 x 85kg
10 x 85kg

Year end PL total of 440kg or 968 pounds!
 
Saturday, 31st December

First day working out in Boston. It's cold, but lovely here. The hotel gym didn't have a lot of stuff, so I'm going to be doing some mixed workouts.

Dumbbell Military:

5 x 40 pounds
5 x 50 pounds
3 x 60 pounds
5 x 70 pounds
5 x 80 pounds
5 x 90 pounds

Pretty hard. The weight is lighter than I normally lift, but I'm not used to dumbbell lifts.

Dumbbell Front Squat:

5 x 50 pounds
5 x 60 pounds
3 x 70 pounds
5 x 80 pounds
5 x 90 pounds
15 x 100 pounds

Felt good. I'm not normally a front squat guy, but the gym doesn't have any barbells, so this feels like a good option. It's better than nothing.

On Monday I'll do some dumbbell bench press and more squats. Back to BJJ on Tuesday (Gracie Barra Back Bay). First Night Festival tonight. NY next week!
 
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