DEATH Triangle training log đź’€

Squat
135 x 5 x 2
185 x 5
225 x 5
275 x 3 x 2
315 x 3 x 3

BP
135 x 10
185 x 5
225 x 5
265 x 5
310 x 4
335 x 3 x 2
355 x 4
335 x 3 x 2
315 x 4
265 x 6
225 x 8

Face pulls
110 x 20 x 3

Kid took second yesterday. Had a wild semi finals match with that senior from his rival school that he beat a couple weeks ago. He was down by like 4 points with 30 seconds left and then scored 5 points. The kid blast doubled him with his head going in my son's bad rib the first 10 seconds. He said after the match it hurt but mostly knocked the wind out of him. I was worried it broke. He wrestled real sluggish the rest and then the last 30 seconds he went for it and stole the match 10-9. His whole team was on the mat and erupted when he won. Almost pinned him at the end, too. I wish I would have recorded it. After the match he was in some pain and a freshman wrestler came up to him and gave him a hug. They have a really close team. I loved seeing that. He's pretty respected by everyone on his team. He sets a good example for the freshman and first year wrestlers. He lost in the finals to a roided up senior who has pinned him 3 times this season. Fucking kid is jacked with like 10% body fat lol.
 
Friday and Today

OHP 130 lbs 4 x 3 AMRAP 4
Deadlift 225 lbs 3 x 10
Barbell Row 95 lbs 3 x 15
Front Raise 15s 2 x 15 AMRAP 25

Bench 195 lbs 4 x 3 AMRAP 4
Squat 155 lbs 3 x 10
T bar row 45 lbs 3 x 15
Close Grip Bench 95 Las 3 x 15



​


Happy Monday, Death Triangle. May your week be filled with heavy lifts and heavy metal.
 
Monday, February 6, 2024

Greyskull LP (with #SocraticPlugIns) Week 1/Day 1 - Garage Version

A. Bench Press
Bar X 8
65 X 6
80 X 5

95 X 5
95 X 5
95 X 18

**sooooo, probably started too light. May add 5 on Friday rather than just 2.5 given the AMRAP set**

B. 30 Degree Incline DB Rows
25 X 8
35 X 6

45 X 12
50 X 10
50 X 10

C. Squats
Bar X 5
75 X 5
95 X 3

115 X 5
115 X 5
115 X 16

D1. One Arm Hammer Curls
25 X 12
25 X 12
25 X 10

D2. DB Skullcrushers
12.5 X 18
15 X15
15 X 15
 
Tuesday, February 6, 2024

BJJ - Killer Tuesday

Warmups
Handfighting - 3 minute round
King of the Guard - Closed Guard, Open Guard, Hips crushed, Bad position (side control, mount, back) - 10 minute rounds
2-minute sudden death submission only rounds X 3 with Burpees in between. Fuck Burpees.
Three 5-minute rolls.

I died. I'm a ghost now.

Speaking of ghosts, this week's theme:

 
Wednesday, February 7, 2024

Greyskull LP Week 1/Day 2

A. Overhead Press
Bar X 6/5
47.5 X 4

52.5 X 5
52.5 X 5
52.5 X 14

**I've never done OHP before. That's a fun lift that seems like it will be very un-fun in a matter of weeks**

B. Band-Assisted Neutral Grip Chins
Blue Band at 17 X
10
8
7

C. Deadlift
75 X 5
95 X 5
115 X 3

135 X 10

**first time doing traditional deadlifts in years. Like, a lot of years. Surprisingly, I sucked at them. Will get video next time because I'm sure my form was dogshit**

4a. DB Curls
25 X 12
25 X 12
25 X 10
Dropsets/burnouts

4b. Tube Band Triceps Pushdowns
20
18

Wanted to go to the gym today so I could do lat pulls and triceps rope pushdowns, but LTR was home sick so I didn't want to leave him in case he started puking. So I made do in the car hole.
 
Wednesday, February 7, 2024

PM - BJJ

Drilled armbars and two ways to defeat arm bar defense. Did a live roll starting from full guard with a big boy - 19-year-old white belt whose got to be about 275. Did not enjoy having him on top. Swept and got an Ezekiel. Beating up that teenager made me feel like a big man!

Thursday, February 8, 2024

Conditioning

AM - Jog - 30 minutes, 2.04 miles, average HR 128 BPM

PM - No Gi BJJ
Drilled the same things in no gi. Three rolls where one guy started from full guard. I chose to be on bottom all three because my guard is ass garbage.
 
Friday, February 9, 2024

Went for two walks of around 1 mile and wound up with right around 13K steps.

Greyskull Week 1/Day 2

A. Bench Press
Bar X 5/5
65 X 6
85 X 5

97.5 X 5
97.5 X 5
97.5 X 18

B. Single Arm DB Rows
35 X 6
50 X 5

65 X 12
65 X 12
65 X 12

C. Squats
Bar X 6
75 X 5
100 X 3

120 X 5
120 X 5
120 X 15

D1. DB Spider Curls (30 Degree Incline)
20 X 15
21.25 X 13

D2. DB Skull Crushers
15 X 18
16.25 X 16

Let's crush this weekend, boys.

Weekend theme:

 
Squat
135 x 5 x 2
185 x 5
225 x 5
275 x 3 x 2
315 x 3 x 3

BP
135 x 10
185 x 5
225 x 5
265 x 4 x 2
315 x 3 x 2
355 x 4
335 x 3
290 x 5
245 x 7

DB rows
125 x 12 x 3

Ez bar curls
135 x 12 x 3

Big tournament for the kid tomorrow. Divisionals. He medals he moves on to masters for the third year in row at the Stockton Arena, if he doesn't his post season is done. He's finally feeling better from this flu/cold thing. But his rib is still hurting. The brackets are out and he has the 8th ranked 175er in the state in the 2nd round. He moved down to 165. So that sucks. He'll probably lose that but then his path to 3rd is open. He can beat everyone else to place 3rd. We'll see what happens here. I wish his rib was feeling better.
 
Walk - 20 minutes, 3.0 mph, 6% incline.

Had to take a dump the whole time so I only did 20 minutes instead of 30.

Kid did good yesterday. He went 4-2 to take 4th place and he survives another week to wrestle at masters at the Stockton Arena for the the third year straight. Last year he got 8th at this tournament. He lost to two ranked seniors with that one being the 8th ranked 177 who dropped down to 167(he won the tournament). He had a nice come back win against a good wrestler from a top wrestling school to advance to the 3rd place match but ended up getting pinned.

jtOJ2qf.jpg


Can't believe they didn't have a podium for these kids. Sad!
 
Stargazer Rex said:
Walk - 20 minutes, 3.0 mph, 6% incline.

Had to take a dump the whole time so I only did 20 minutes instead of 30.

Kid did good yesterday. He went 4-2 to take 4th place and he survives another week to wrestle at masters at the Stockton Arena for the the third year straight. Last year he got 8th at this tournament. He lost to two ranked seniors with that one being the 8th ranked 177 who dropped down to 167(he won the tournament). He had a nice come back win against a good wrestler from a top wrestling school to advance to the 3rd place match but ended up getting pinned.

jtOJ2qf.jpg


Can't believe they didn't have a podium for these kids. Sad!
Click to expand...

What the fuck? Kurt Angle didn't die for this kind of disrespect to be shown to the Olympic champions of tomorrow!
 
Last week
Deadlift 335 lbs 5 x 3
OHP 110 lbs 3 x 10
Barbell Row 95 lbs 3 x 15
Dumbell OHP 25's 3 x 15

Got behind the 8 ball on schedule so I took an extended rest instead of trying to cram week 4 into 5 days and then starting week 5 tomorrow.

So week 4 starts today after 5 days of rest and rejuvenation

Squat 235 lbs 5 x 3
Bench 170 lbs 3 x 10
DB Pullover 30lbs 3 x 15
GHD Back Extensions bodyweight 3 x 15
Flies 25lbs 3 x 15




​
 
Monday, February 12, 2024

Greyskull Week 2/Day 1 - First time doing it at the gym and in the early(ish) AM. Didn't love the gym for squats because they had Echo bars without the center knurling. I have an OHP, which I feel is superior.

Also, at home I've been doing upper body plugins before the main lower body lift, but here I did OHP and Squats back to back so I wouldn't risk losing the rack.

A. OHP
Bar X 6/5
50 X 5

55 X 5
55 X 5
55 X 15

B. Squats
Bar X 5
65 X 5
85 X 5
105 X 3

125 X 5
125 X 5
125 X 16

C. NG Lat Pull Down
77 X 8
99 X 6
121 X 12
121 X 12
121 X 12
Note 1: The weights are weird because it's a KG stack for some reason.
Note 2: They have a couple of those knock-off Mag Grip bars/handles and I like them.

D. Hoist Leg Curl Machine
50 X 10
70 X 10
90 X 15
90 X 15
**I'm not sure the weights are accurate because the stack just labels 1-10, so I'm assuming 10 pound increments, but I have no idea.

E1. 1 Arm Preacher Curl
25 X 12
27.5 X 8

E2. Seated Dips
70 X 20
80 X 18
 
Squat
135 x 5 x 2
185 x 5
225 x 5
275 x 5 x 3

BP
135 x 10
185 x 5
225 x 5
265 x 4
315 x 3 x 2
355 x 3 x 6

Facepulls
110 x 20 x 3


Quad and pec are both acting up. IDK. I'm going to call the VA tomorrow and get the process in about seeing a specialist for it. So annoying. It has to be scar tissue. The VA is actually pretty good about things. They have something called Community Care where I can get non VA services done in my town instead of going all the way to a main VA hospital. Because I dont like the VA medical services. They kind of suck.
 
I put on 14 (!!!!!!) pounds since before Christmas to the beginning of February, but I've got 7 back off already. Going to keep my calories a little higher for the next couple weeks and focus on strength training (but trying to stay clean calories), and then come March focus on getting the bodyfat further down with a goal being 180 by the start of summer.

#DickRoot
 
SocraticMethod said:
I put on 14 (!!!!!!) pounds since before Christmas to the beginning of February, but I've got 7 back off already. Going to keep my calories a little higher for the next couple weeks and focus on strength training (but trying to stay clean calories), and then come March focus on getting the bodyfat further down with a goal being 180 by the start of summer.

#DickRoot
Click to expand...

I put on about 5. I've been eating like shit!
 
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