Joining the Resistance II

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  • Start date
Mo, Oct 23
Bench:
bar x 10; 50kg x 5
75kg x 5
87.5kg x 5
100kg x 7
87.5kg x 5
75kg x 5

Deadlift:
80kg x 5; 110kg x 5
130kg x 5
150kg x 5
170kg x 8

Front Squat:
50kg x 5
70kg x 5
90kg 2x3
supersetted with dips: 4x5

HIC #5 Power Intervals: Row 2 x 90s

The rowing intervals should have been 5 sets of 2 min of max effort, but fuck me that got nasty quickly.
 
Th, Oct 26
OHP:
bar x 10
45kg x 5
52,5kg x 5
60kg x 8
52,5kg x 5
45kg x 5

Power Clean:
50kg x 3
60kg x 3
70kg x 3
80kg x 3
90kg 2x3

Squat:
60kg x 5; 75kg x 5
95kg x 5
110kg x 5
125kg x 6
110kg x 5
95kg x 5

RDF: 30kg 3x12

Feel a bit like shit. Strength was there, but couldn't stay tight.
 
Fr, Nov 3
Salsa - 1,5h


Su, Nov 5

Started a small training group at my old TKD place for some extra weekend training. The guys are interested in grappling, so I'll teach them some NoGi basics for the time being and see how fast they're making progress. Once they are comfortable on the ground I'll probably add some kickboxing, as I've not been hit enough in the recent past.


Mo, Nov 6
Bench:
bar x 10; 50kg x 5
70kg x 5
90kg x 5
100kg x 3
110kg x 4 (PR +1)
100kg x 3
90kg x 5

Deadlift:
80kg x 5; 120kg x 5
150kg x 5
170kg x 3
190kg x 8 (PR +10kg)

Front Squat:
50kg x 5; 70kg x 5
85kg x 3
100kg x 2
superseted with dips: 4x5

RDF: 35kg 3x12

Came down with the flu after the last lifting session, which wrecked my shit since last friday.
I still was not 100%, but lacked stability on bench and steam on the deadlift (the fitness model chick the next squat rack over definitely helped my motivation on the reps 5-8).
 
Th, Nov 9
OHP:
bar x 10; 40kg x 5
52,5kg x 5
60kg x 3
67,5kg x 7 (PR)
60kg x 3
52,5kg x 5

Power Clean:
50kg x 3; 65kg x 3
75kg x 3
85kg x 3
95kg x 3 (PR)

Squat:
50kg x 5; 80kg x 5
110kg x 5
125kg x 3
140kg x 5
125kg x 3
110kg x 5

Chins: 4x5
LSS Bike: 30 min
 
Mo, Nov 13
Bench: bar x 10; 50kg x 5
82.5kg x 3
95kg x 3
105kg x 6
95kg x 3
82.5kg x 6

Deadlift:
80kg x 5; 110kg x 5
145kg x 3
165kg x 3
185kg x 3

Front Squat:
50kg x 5
70kg x 3
92.5kg 4x3
supersetted with dips: 4x6

HIC #5 Power Intervals:
Row 3 x 60s

The rowing was uncomfortably hard, but 60s is a good frame for my current level, I'll build from here.
Bench and fronts squats were fine, on deads I felt last weeks work.
 
Th, Nov 16
OHP:
bar x 10; 40kg x 5
50kg x 3
57.5kg x 3
65kg x 6
57.5kg x 3
50kg x 6

Power Clean:
50kg x 3
65kg x 3
77.5kg x 3
87.5kg 4x3

Squat:
50kg x 5; 80kg x 5
105kg x 3
120kg x 3
135kg x 6
120kg x 3
105kg x 6

Chins: 5x5
Facepulls: 30kg 3x10

LSS Bike: 30 min
 
Fr, Nov 17 - BJJ
Great session, started with a scissor sweep from knee shield, with an omoplata finish or a backtake.
Less taxing than I thought.

Sa, Nov 18 - Grappling
I spent alot of time on breakfalls, technical standups and such with the guys.
Revise double leg and tried to work on sprawling and some basic choking.

Did some pullups and banded pushdowns inbetween.
 
Mo, Nov 20
Bench:
bar x 10; 50kg x 5
80kg x 5
90kg x 5
100kg x 8 (PR)
90kg x 5
80kg x 5

Deadlift:
80kg x 5; 110kg x 5
135kg x 5
155kg x 5
175kg x 10 (PR)

Front Squat:
50kg x 5
80kg x 5
100kg 2x3
supersetted with dips: 4x6

HIC #5 Power Intervalls:
Row 5 x 60s ME

Quite a quad-heavy day. Needed to work out some negative energy on the deadlifts.
And it's pretty cool/embarrassing how quick I'm making progress on the rower, I've hit noteworthy oxygen depth just by the fifth round, not like on the second one like last week, under the same parameters.
 
Th, Nov 23
OHP:
bar x 10
47.5kg x 5
55kg x 5
62.5kg x 5
55kg x 5
50kg x 5

Power Clean:
50kg x 5
60kg x 5
70kg x 3
80kg x 3
92.5kg 2x3

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

Chins: 4x5, x3
OL-L-Sits: 4x20s
Facepulls: 30kg 3x12

LSS Bike: 30 min

Kind of an easy day, just prescribed reps for a change. I'll probably need to pay more attention to recovery, as I've been sleeping not enough lately and plan to ramp up BJJ. BW is unchanged at 100kg.
 
Fr, Nov 24
BJJ

Mo, Nov 21

Bench:
bar x 10; 50kg x 5; 70kg x 5
90kg x 5
100kg x 3
112.5kg x 5 (PR)
100kg x 3
90kg x 5

Front Squat:
50kg x 5
80kg x 3
100kg x 2
120kg x 3 (PR)

Deadlift:
80kg x 5; 120kg x 3
155kg x 5
175kg x 3
195kg x 1
supersetted wiht dips: 4x6

HIC #5 Power Intervals:
Row 3 x 60s

The PR went well. My bicep tendons killed me during rowing, had to stop after three sets (this week should have been easy conditioning anyways).
 
Last edited by a moderator:
Th, Nov 30
OHP:
bar x 10; 40kg x 5
55kg x 5
62.5kg x 3
70kg x 5
62.5kg x 3
55kg x 5

Power Clean:
50kg x 5; 65kg x 3
80kg x 3
90kg x 2
100kg x 2+F (PR)

Squat:
50kg x 5; 80kg x 5
112.5kg x 5
130kg x 3
142.5kg x 2
130kg x 3
112.5kg x 5

Chins: 2x6, 3x5
L-Sits: 4x20s
Facepulls: 30kg 3x12

LSS Bike: 30 min
 
Mo, Dec 4
Bench:
bar x 10; 50kg x 5
85kg x 3
95kg x 3
110kg x 6 (PR)
95kg x 3
85kg x 6

Deadlift:
80kg x 5; 120kg x 5
150kg x 3
170kg x 3
190kg x 3

Front Squat:
50kg x 5
75kg x 3
95kg 4x3
supersetted with dips: 4x7; x4

HIC #5 Power Intervals:
Row 5 x 60s

Slept <4h the night before, but pushed through (I'm getting better at not chickening out on stuff).
Rep six on the bench PR was a grindfest, but I wanted it badly.
 
Th, Dec 7
OHP:
bar x 10; 40kg x 5
57.5kg x 5 (had the wrong week in my mind)
60kg x 3
67.5kg x 6
60kg x 3
50kg x 6

Power Clean:
50kg x 3; 60kg x 3
70kg x 3
80kg x 3
90kg 4x3

Squat:
50kg x 5; 80kg x 5
110kg x 3
125kg x 3
140kg x 3
125kg x 3
110kg x 5

Chins: 5x6
L-Sits: 4x20s

KB Carry: 4x20kg/24kg (approx. 35m with three turns, one at the side, one in the front rack)
Facepulls: 30kg 4x10

LSS Bike: 20 min
 
BJJ - Fr, Dec 8
Haven't had such a relaxed session in a long time, just white belts today. Drilled butterfly/spider guard sweeps with a smaller girl and then rolled a couple of rounds.
 
Mo, Dec 11
Bench:
bar x 10; 50kg x 5
80kg x 5
90kg x 5
102,5kg x 5
90kg x 5
80kg x 5

DL:
80kg x 5; 110kg x 5
140kg x 5
160kg x 5
180kg x 5

FS:
50kg x 5
80kg x 5
102,5kg 2x3
supersetted with dips: 8/8/7/9

Quick and dirty.
 
Th, Dec 14
OHP:
bar x 10
50kg x 5
57.5kg x 5
65kg x 5
57.5kg x 5
50kg x 5

Power Clean:
50kg x 5
65kg x 3
80kg x 3
95kg 2x3

Squat:
50kg x 5; 80kg x 5
100kg x 5
120kg x 5
145kg x 5 (misloaded and wondered why it felt too damn heavy)
120kg x 5
100kg x 5

Chins: 4x6
OL-L-Sits: 4x20s

LSS Bike: 30 min
 
Mo, Dec 18
Deadlift:
80kg x 5; 110kg x 5
140kg x 5
160kg x 3
180kg x 1
200kg x 1
220kg x 1
240kg x 1 (+10kg PR)

Bench:
bar x 10; 50kg x 5
70kg x 5
90kg x 5
102.5kg x 3
115kg x 1
102.5kg x 3
90kg x 5



Didn't feel too bad, but didn't want to take the gamble for 250.
 
Last edited by a moderator:
Tu, Jan 2
Bench:
bar x 10; 50kg x 5
85kg x 3
97.5kg x 3
110kg x 6
97.5kg x 3
85kg x 8

Front Squat:
50kg x 5
85kg x 3
100kg x 3
110kg x 3
100kg x 3
85kg x 3

Deadlift:
80kg x 5
110kg x 5
140kg x 3
170kg x 3

Dips: 10/8/6/6
Curls: 12.5kg 3x12
RDF: 30lbs 3x15

Yay, first session of 2018!
Didn't work out since last time, went skiing after the PR and then didn't make the time to get to the gym anymore.
Cut the rowing intervalls today, as I was feeling pretty nauseous by the end.
 
I'm not completely finished with goal setting for this year, as last year was an absolute letdown, and I want to learn from past mistakes. Which means that I'm narrowing down the number of total goals I set (as I'd basically compile a list of all things that would be nice to achieve), set pass/fail-criteria and work backwards from them (as I'd basically just do the same things as always).

As I will go abroad for an exhange semester as of august, up to that I'll work towards in terms of fitness:
  • Set a 1RM for squat and bench by mid february and put +10kg by end of july
  • As a supplement: a 3-plate front squat and getting to 12 rep-sets of chins and dips
  • Get 40 BJJ sessions in
  • Keep doing conditioning consistently (set metric for that)
  • Pick, start and follow a progression to achieve a full L-sit and handstand (by EOY)
As my deadlift is so far ahead of my other lifts I'll put it on the backburner for the next few months. I'll train front squats as a second main lift, pull conventional every two weeks and pick an assistance exercise for squats in the meantime. Point 2 through 4 are pretty much just dependent on consistency, with point 5 I'll have to figure out the logistics first, but I'll want to get those two skills down.
 
Fr, Jan 5
OHP:
bar x 10; 40kg x 5
55kg x 3
62.5kg x 3
70kg x 4
62.5kg x 3
55kg x 5

Power Clean:
50kg x 5
65kg x 3
80kg x 3
92.5kg x 3

Squat:
60kg x 5
90kg x 3
115kg x 3
130kg x 3

LSS: Bike 30 min

Jack shit kinda day, feeling fatigued.
 
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