Joining the Resistance II

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Fr, June 16 - BJJ
spider guard - hammer sweep, omoplata, triangle


Sa, June 17
Deadlift:
60kg x 5; 100kg x 5
130kg x 5
150kg x 5
170kg x 5

Front Squat:
50kg x 5; 70kg x 3
90kg 2x3
100kg x 2

Bench:
bar x 10; 50kg x 5
72,5kg x 5
82,5kg x 5
92,5kg x 5
82,5kg x 5
72,5kg x 5

Inv. Rows: 3x6
Neck Fl.3x15s
Curls: 12kg 4x12
Pushdowns: 22kg 4x12
RDF: 18kg 4x12

Spent saturday evening getting at a buddy's party at a shack in the woods with 50+ people, getting back home next day at 3pm.


Tu, June 20
Bench:
bar x 10; 50kg x 5
82,5kg x 5
92,5kg x 3
105kg x 6 (PR)
92,5kg x 3
82,5kg x 5

Power Clean:
40kg x 3; 50kg x 3
65kg x 3
75kg 4x3

Squat:
50kg x 5; 80kg x 5
110kg x 5
125kg x 3
140kg x 8 (PR)

Deadlift:
100kg x 5
150kg x 5
170kg x 3
190kg x 1

I had to consolidate this weeks weights in the last two workouts, as I'm off to a music festival on thursday.
I'd wanted to take both todays PR weights for a ride since last cycle and was pelasantly surprised.
My best squat in that range was 132 x 7, so not bad for an RPE of ~9.
 
That was a looong weekend. We started on thursday by driving to the location and proceeded to wait, carry and set our tents from 10 am until midnight. Because of the bag searches it took forever, but after that it was mostly BBQ, beer and concerts. Got back monday afternoon and only yesterday my sleep cycle went back to normal. But in the end, it was great.

Fr, June 30 - deload
Bench:
bar x 10; 50kg/70kg x 5

Power Snatch + OHS:
bar x 5+5; 40kg x 3+3; 50kg x 2+2

Power Clean + OHP:
50kg x 3+5
65kg x 3
80kg 12x1

Squat:
60/75/90 x 5

Deadlift:
60/90/120 x 5

I think I hurt myself in the past by not skipping the deload sessions.
 
BJJ
Lots of drilling small things like triangles, armbars, double legs.
Drilling knee shield scissor sweeps into omoplatas and rolling.

Needed a fair bit of convincing myself to show up, but it was not too bad.
 
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Tu, July 4
Power Snatch + OHS:
bar x 5+5; 40kg x 3+3; 50kg x 2+2

Power Clean:
50kg x 3; 65kg x 3
80kg 6x2

Squat:
50kg x 5; 80kg x 5
105kg x 3
120kg x 3
135kg x 3
120kg x 3
105kg x 3

OHP:
bar x 10; 40kg x 5
50kg x 3
57,5kg x 3
65kg x 6
57,5kg x 3
50kg x 5

Sore.
 
Th, July 6 - Rugby
Fast pitched passing games and drills, no contact

Fr, July 7
DL:
60kg x 5; 100kg x 5; 120kg x 3
140kg x 3
160kg x 3
180kg x 3

Front Squat:
50kg x 5
70kg x 5
87,5kg 5x3

Bench:
bar x 10
50kg x 5
70kg x 5
80kg x 3
90kg x 3
102,5kg x 5
90kg 2x3
 
Tu, July 11
Power Snatch + OHS:
bar x 5+5; 40kg x 3+3; 50kg x 2+2

Power Clean:
50kg x 3
65kg x 3
80kg 4x3

Squat:
60kg x 5; 80kg x 5
100kg x 5
115kg x 5
130kg x 5
115kg x 5
100kg x 5

OHP:
bar x 10; 40kg x 5
50kg x 5
55kg x 5
62,5kg x 5
55kg x 5
50kg x 5
 
Su, July 16
DL:
60kg x 5; 100kg x 5
130kg x 5
150kg x 5
170kg x 5

Front Squat:
50kg x 5
70kg x 3
90kg 2x3

Bench:
bar x 10; 50kg x 5
75kg x 5
85kg x 5
95kg x 8+F (tied PR, mentaly skipped the last rep and misgrooved)
85kg x 5
75kg x 5

Inv. Rows: 3x7
Neck Flexion: 3x15s


Life Update:
I'm currently starting preparation for drawn-out bitch of an exam phase ending in late september. That's why I already had to postpone this session. Next week I'll test power cleans (and there'll be a Lovato seminar!).

Plan of attack for the coming two months is as following: Besides working and studying, I'll manage to get to the gym once to SQ/BP/DL and at least twice to BJJ per week. On the remaining days I'll try to put in some short sessions at home with my sandbag, pull-up bar, rings and LSS runs. My BW has been pretty steady at 97kg as of lately, which I'd like to trim down into the light-heavy range.
 
BJJ - July 17
double leg/drop seoi nage drills
standing guard sweeps
rolling

Tu, July 18
Power Snatch:
bar x 5+5; 40kg x 3+3; 50kg x 2+2

Power Clean:
50kg x 3
60kg x 3
70kg x 2
80kg x 1
90kg x 1
95kg x F

Squat:
50kg x 5; 80kg x 5
115kg x 5
130kg x 3
145kg x 3
130kg x 3
115kg x 5

OHP:
bar x 10; 40kg x 5
55kg x 5
62,5kg x 3
70kg x 4
62,5kg x 3
55kg x 5

LSS Bike:
30 min/10,7km
 
Fr, July 21
Bench:
bar x 10; 50kg x 5
70kg x 5
85kg x 5
95kg x 3
105kg x 6
95kg x 3
85kg x 5

Deadlift:
60kg x 5; 100kg x 5
130kg x 3
150kg x 5
170kg x 3
190kg x 1

Front Squat:
50kg x 5
80kg x 3
100kg x 2


BJJ - July 22
3h seminar
 
Th, Aug 3
Bench:
bar x 10; 50kg x 5
70kg x 5
87,5kg 3x5

Power Snatch:
bar x 5; 40kg x 3
50kg x 2
60kg x 2

Power Clean:
50kg x 3; 60kg x 3
70kg x 3
80kg 4x3

Squat:
60kg x 5
80kg x 5
112,5kg 3x5

DL:
100kg x 5
130kg x 3
150kg 3x5

CS Row:
30kg x 10, 45kg 2x10

Had a unplanned deload last week, good to be back.
 
Th, Aug 10
Bench:
bar x 10; 50kg x 5
70kg x 5
90kg 3x5

Squat:
60kg x 5
90kg x 5
120kg 3x5

DL:
100kg x 5
130kg x 3
160kg 3x5
 
Training is becoming more and more sporadic with all the stuff I stuff into my week. I'm looking forward to being finished with most university stuff in two years, so I can at least have a regular scedule for more than three weeks.

Managed to get to BJJ last friday and had a good class. Got some nice rolls in and was asked to play enforcer on a new hw white belt with an attitude. Unfortunately, I hurt my left ankle (again) in a scramble afterwards in the last round of the evening. Spent all day in a beer tent on saturday and in bed on sunday.

The last two days I spent with my brother in the alps and got a nice long hike (820m cumulative elavation gain) yesterday.
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Fr, Sep 1
Power Snatch:
bar x 5; 40kg x 3

Power Clean:
50kg x 3; 60kg x 3
70kg x 3
80kg 4x3

DL:
100kg x 5
130kg x 5
150kg 3x5

Bench:
bar x 10; 50kg x 5
70kg x 5
90kg 3x5

Not much, ankle still acts like a bitch.
 
Fr, Sep 7
Bench:
bar x 10; 50kg x 5
80kg x 5
95kg 3x5

Power Clean:
40kg x 3; 50kg x 3
65kg x 3
75kg x 3
85kg 2x3

DL:
100kg x 5
130kg x 3
160kg 3x5

Chins: 30 reps
RDF: 22kg 3x10

Ankel is at 75%, could get some BW squats in today.
 
Sa, Sep 16
Bench:
bar x 10; 50kg x 5
80kg x 5
105kg 3x3

Power Clean:
50kg x 3; 60kg x 3; 70kg x 3
80kg x 2
90kg x 2

Squat:
50kg x 5
80kg x 5
100kg x 5
120kg x 5

DL:
100kg x 5
130kg x 3
160kg x 3
180kg x 1

Ankle at >90%, squatting felt stiff but not painful. Might be able to resume BJJ next week.
 
Fr, Sep 22
Power Snatch:
bar x 5; 40kg x 3; 50kg x 2

Power Clean:
50kg x 3
65kg x 3
75kg x 3

Squat:
50kg x 5
80kg x 5
110kg x 5

Bench:
bar x 10; 50kg x 5
70kg x 5
90kg 3x5

Had my last exam this year today, went right to the gym afterwards.
Felt flat and hazy, the ankle didn't like moving today too.
 
Tu, Sep 26
Power Snatch:
bar x 5; 40kg x 3
60kg x 2

Power Clean:
60kg x 3
70kg x 3
80kg x 3
90kg 2x3

Squat:
50kg x 5; 80kg x 3
100kg x 3
120kg 2x5

Bench:
bar x 10; 50kg x 5
75kg x 3
85kg x 3
95kg 3x5
 
Managed to get to BJJ last night, game of the day was knee shield spider guard to follow ups.
Ankle is getting better, but refrained from sparring due to discomfort in extreme ROMs and reactive situations.
 
Mo, Oct 16
Bench:
bar x 10; 50kg x 5
80kg x 3
92.5kg x 3
102.5kg x 6
92.5kg x 3
80kg x 5

Deadlift:
80kg x 5; 110kg x 5
140kg x 3
160kg x 3
180kg x 5

Front Squat:
50kg x 5
70kg x 3
87.5kg 4x3 (supersetted with dips: 4x5)

First day of the new semester, so somewhat continous training should resume.
Was in the gym at 8am to get this session in before the first lecture, probably could use some more caffeine.
 
Th, Oct 19
OHP:
bar x 10; 40kg x 5
50kg x 3
55kg x 3
62,5kg x 6
55kg x 3
50kg x 6

Power Clean:
50kg x 3
62,5kg x 3
75kg x 3
85kg 4x3

Squat:
50kg x 5; 80kg x 5
100kg x 3
115kg x 3
130kg x 6
115kg x 3
100kg x 6

LSS Bike: 30 min
Press and squat went well, cleans felt sluggish.


Fr, Oct 20
Salsa - 1,5h
BJJ - 1,5h

A friend of mine convinced me to take salsa lessons with her, in return she will try out jiu-jiutsu.
I anticipate I'll last longer than her.
 
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