Ens189's Lifting, MMA, and BJJ Log.

Bench: 135, 185, 205, 225, 265 x 5.
-265 went up smooth as fuck. Reckon I could've finally gotten 270 here.

OHP: 95, 115, 135, 155 x 5, 165 x 4.
Sprint intervals on the treadmill and some stability ball stuff.
 
Tweaked my knee a bit a few weeks ago so took some time off lower body lifting. Got back to it today.

Deads: 135, 225, 315, 405 x 5, 455 x 3
Front Squats: 95, 115, 135, 155 x 5, 185 x 3, 205 x 1
-Fully given up on back squats. It's just not in the cards for me, but I can still hit good depth on front squats so I'll just do these.
 
Yesterday I did some curls for the girls and other assistance work. Not worth tracking. 10 30 second sprints on the treadmill starting at 10 mph and finish at 11 mph.

Today I went for a run but my GPS was all fucked up and I let that get in my head so I stopped.

Front squats: 95, 135, x 5 (twice), 185 x 3, 205 x 2, 225 x 1.
-Will stay at these weights for awhile until my form is perfect.
 
Just got back from a nice vacation in Denver. Did some short runs in elevation up there but was too busy for much else. Got back to it today.

Bench: 135, 185, 205, 225 x 5, 265 x 3
OHP: 95, 115, 135, 155 x 5, 165 x 4.

Plyo Pushups onto those aerobic stepper things. Three blocks, 5x5.
 
Really been cutting my diet down, having a surplus of 2k+ calories every day after you factor in working out and existing. Gassed hard as fuck yesterday, gonna try taking in some simple carbs before training today.

Front Squats: 95, 115, 135 x 5, 185, 205 x 3, 225 x 2.
-225 was weird, I had to bail because I got awful cramps in my biceps.

One mile on the rower in 5:56.
 
Still working at a 2k+ calorie deficit which is brutal.

This morning was swimming.

5/50 meter sprints.
12/25 meter sprints.

This afternoon was press.

Bench: 135, 185, 205, 225, 245 x 5, 265 x 3
-The weight loss and diet is really hurting me here.

OHP: 95, 115, 135, 155 x 5, 165 x 3

1.45 miles in 11 minutes.
 
GPS malfunctioned yesterday but based on past runs I got 1.5 miles done in about 10:50. Then did the pull-up ladder (wide grip) which was a beast and the pushup ladder where I failed at the 10th rep of the 18 rep set. Then did some deadlifts.

135, 225, 315 x 5, 405 x 3, 455 x 1.

Today I did 1.5 miles at the track and came in at 11:11. Did 40 consecutive pushups, 40 situps in 60 seconds, and 7 pull-ups. Meaning I could pass the pre-selection test right now but still have lots of work to do.
 
Got a good second session in at work.

Front Squats: 95, 115, 135, 155 x 5, 185, 205 x 3, 225 x 2

4 count flutter kicks 20x5

Planks, 60 on/30 off x 3
 
Haven't logged my last few workouts. Still been keeping after it.

Bench: 135, 185, 205, 225, 245 x 5
DB Incline: 65, 70, 75, 80 x 8

20 Minutes Elliptical.
 
Just some maintenance Deadlift work after jits today.

135, 225, 315, 405 x 5

Pullup Pyramid to 5 and back, faded HARD on this.

Bodyweight at a 2018 best of 197 though.
 
Bunch of front/back squats up to 185lbs yesterday working on form.

Today:
Bench: 135, 185, 205, 225, 250 x 5
DB Incline: 65, 70, 75, 80 x 8

20 Minutes Elliptical
20 4 count Flutter Kicks x 3
60 sec on, 30 sec off planks x 3
 
Deadlifts: 135, 225, 315, 405 x 5, 455 x 3
DB Rows: 70, 80, 90, 100 x 5

6, 2 minute rounds on the heavy bag. One minute of rest in between.
 
Haven’t been logging anything for awhile because I’ve just been lifting for maintenance. I took 3rd at the Austin Open and lost my first match at World Masters. Back in the gym trying to get stronger.

Bench: 135, 185, 205, 225, 245 x 5
DB Incline: 70, 80, 90 x 5, 100 x 3

Three 2 minute rounds on the bag.
 
Hour of BJJ at lunch.

Deads: 135, 225, 315 x 5, 405 x 3, 455 x 2
Alternating wide/close grip Lat Pulls x 10: 120, 135, 150, 165

Three 2s on the heavy bag and some stability ball stuff.
 
Hour of BJJ.

Bench: 135, 185, 205, 225, 245 x 5
-Went smooth, 250x5 next week.

DB Incline: 70, 80, 90, 100 x 5
-First time hitting 100 x 5 on this.

10 minutes of Yoga for BJJ, Hamstrings.
 
Yesterday.

Bench: 135, 185, 205, 225 x 5, 250 x 4
DB Incline: 70, 80, 90 x 5
 
Deads: 135, 225, 315 x 5, 405 x 3, 455 x 2
Weighted Pullups: 10lbs x 3, 20lbs x 3, 30lbs x 3
Conditioning:
25 V-Ups
50 KB Snatches (35 pounds)
25 Pushups
50 KB Swings (45lbs)
50 Burpees
50 KB Clean and Press (35 Pounds)
50 Mountain Climbers
11:43

Yoga for BJJ: Shoulders
 
Missed my last few workouts. Gonna try to remember.

Monday

Hack Squats: 135, 185, 205, 225, 245 x 5
Barbell Lunges: 95, 115 x 10, 135 x 5

24 inch depth jumps 3 x 5


Yesterday:

Deads: 135, 225, 315 x 5, 405, 455 x 3
Weighted Pullups: 10, 20, 30 x 3
Dumbbell Situps: 25, 35, 45 x 10

36 inch box jumps 3x3

90 yard sprints, on the minute every minute x 6
 
Bench: 135, 185, 205, 225, 245 x 5
DB Incline: 70, 80, 90 x 5
Face Pulls: 32.5, 42.5, 52.5 x 10

EMOM 90 yard sprints x 6.
 
Bench: 135, 185, 205, 225, 245 x 5
DB Incline: 70, 80, 90 x 5, 100 x 3
Face Pulls: 32.5, 42.5, 52.5 x 8

Pullups x 3 EMOM x 5.
100 Flutter Kicks.
 
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