Ens189's Lifting, MMA, and BJJ Log.

Really good day at jits and got to lift earlier than yesterday at work which helped.

Deads: 135, 225, 315 x 5, 365 x 3, 415 x 5
-Progress next week.

Barbell Rows: 135, 155, 175, 195 x 5
-Time to move up next week.

25 burpee to clean and press with the 60lb sandbag. My arms are fried from yesterday.

100 sit-ups.
 
Couldn't get into the gym until after 0530 but still got after it.

Bench: 135, 185, 205, 225, 250 x 5, 205 x 10
-250 felt smooth, will progress next week.

DB Incline: 75, 80 x 8, 85 x 6

100 situps

30 burpee to clean and press with the 60lb sandbag. Fuck those things are hard.
 
No progress on squats from last week.

Squats: 135, 185, 205, 225, 245 x 5, 275 x 3
Jump squats: 95, 115, 135, 155 x 5

100 sit-ups

Planks for 40 secs on, 20 off x 5
 
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Felt really good at BJJ today. Then for my last lifting session of my 20s I did:

Deads: 135, 225, 315 x 5, 365 x 3, 420 x 5
-My all time 5 rep PR. Will progress next week.

Rows: 135, 160, 180, 205 x 5

35 burpee to clean and press with the 60lb sandbag, these things are horrific.
 
Really good lifting today.

Bench: 135, 185, 205, 225, 255 x 5, 205 x 12
DB Incline: 75, 80, 85

40 Burpee to clean and press with the 60lb sandbag in 4:30.
 
Great squat day today.

Squats: 135, 185, 225 x 5, 245 x 3, 275 x 4

Jump Squats: 95, 115, 135, 155, 165 x 3
5 reps was too fatiguing, 3 is much better.

100 situps
 
Quick day of lifts.

Deads: 135, 225, 315 x 5, 365 x 3, 425 x 5
-Felt almost easy, will progress next week.

Rows: 135, 155, 175, 195 x 5, 205 x 3

1.5 miles in 13:08

Can't wait to get off graveyards next week.
 
Revamping my approach. When breaking down what cost me at my last tournament it wasn't my strength, it was my gas tank. I'm going to parse my weight training down to just maintaining my bench/squat/deadlift and focus a lot more on cardio, core, bodyweight stuff. I've never tied up with someone and felt "Oh wow...this guy is way stronger than me." so I'm going to stop focusing on that so much. Last night:

Bench: 135, 185, 205, 225, 245 x 5, 205 x 10
-Stopped at 245 because it's the heaviest weight I can still move really fast.

Two Miles in 16:35, pretty happy with that time tbh but it still needs to come down.

Five rounds focusing on max power on the heavy bag, one minute on, 30 seconds off.

Turkish Get Ups 30, 35, 40 x 3.
-First time doing this since I cracked my patella at work in September. Glad to finally be able to do these again.
 
Completely cut any beer out of my diet the last four days and what a difference it makes. Felt incredible the last two days at BJJ. Today was pull day focusing on speed and explosion.

Deads: 135, 225, 315 x 5, 365 x 3, 405 x 5
-I reckon I did that last set in 10-12 seconds. Felt really good.

Rows: 115, 135, 165, 185 x 5

Two miles on 18:50, added 20 seconds from last time but it was super windy.

Finished with 5, 100 yard sprints on the minute.
 
Found out when the next BORTAC Selection Course is and started getting ready for it yesterday. Minimum standard is a 6 mile ruck march in under 1:30 with a 38lb pack. I did it in 1:37 yesterday with a 50lber. Confident I can knock 20-25 minutes off that time by October.
 
Feet are wrecked from yesterday, wore socks that were too thin and was breaking in new boots.

Busy night, only had time for

20/25/3 x 5 Pushups, Situps, Pullups.

Started failing at rep 12 on my 4th set of pushups.
 
Great day at BJJ. Then did a bodyweight circuit of 20/25/3 x 5 of push-ups,sit-ups, pull-ups. Flagged much later on push-ups this time. Didn't have to pause until rep 15 of set 5 this time.
 
I need to be under 11:30 on my 1.5 mile for pre-selection and under 11 by the time selection starts in October. I did it in 11:21 today so that's a good start.

Did 8 sets of my bodyweight circuit but did 4 pull-ups on my first set. Gonna try to keep adding to each set. My arms are really adapting well to the push-ups. Finished with 50 "girl" push-ups to really fatigue my triceps.
 
Good lunch class to break things up. Did my six mile ruck today (4 of it in loose sand) and finished at 1:32, a 3 minute improvement from Thursday. Plus my feet didn't fall apart this time.

Tomorrow is gonna be a beast, getting into the pool to torture myself.
 
Mixed bag today. Went to the pool to do laps for the first time in mainly a decade. The pool is one of the main things that get people in Selection. I did 10, 50 meter sprints resting 30 seconds in between the first four and extending it to 60 seconds rest for the last six. I need a lot of improvement here.

At work I did five sets of 70 yard sprints with a 60lb sandbags and at the end of each sprint I did ten burpee to cleans with the sandbag. It took 9:47. Not sure if I should shoot for a faster time or more sets here.

Finish with pull-ups 4x4, then failed at 3 reps on my fifth set. Seeing improvement here.
 
Slacking on logging workouts. Not even gonna try to remember what I haven't logged. Currently sitting okay leading up to the pre-selection tryouts. Today was a good continuation of that.

Went to the pool and did 5/50 meter sprints. Technique fell apart a bit on the return leg, need to get more comfortable under the water. Finished with 5/25 meter sprints that were basically flawless.

Did my 1.5 mile in 11:27 which isn't great but it was windy as fuck out. I reckon I was running into 25-25 mph gusts the whole time. Felt strong though, probably couldve gotten close to breaking ten with better weather.

Then did 5 rounds of pullups, pushups, situps.

5,5,4,3,4 for pullups and 20/25 for pushups situps.
 
Haven't lifted in two months. Spent that time doing nothing but cardio and body weight stuff to get ready for pre-selection for BORTAC which I ended up dropping from with a foot injury. Hoping for that to be healed up in a month or two. Woke up at 207lbs today and got back under the barbell with predictably frustrating results.

Bench: 135, 185, 205, 225 x 5, 245 x 2
-Will continue working here until 245x5 is smooth. Probably another month.

DB Incline: 60, 65, 70 x 8
-Move up 5lbs next week.

20 push-ups/20 4 count flutter kicks x 5
-The idea is to add one rep to each set every time I do this, hopefully 3x a week.

Attempted a pull-up pyramid up to 5 and down but gassed 3 reps into the 5 rep set. This is a major focal point as I prep for Selection next year. Need to be hitting 20-25 of these consecutively.
 
Starting the 12 week "Tactical Monster" program from Hard To Kill Fitness today. Holy shit that was rough.

Incline Bench: 135, 140, 145, 150, 155 x 6
Superset With
Barbell Curls: 75, 80, 85, 90, 95 x 6

Flat DB Bench: 50, 55, 60, 65 x 8
Superset With
DB Hammer Curls: 20, 25, 30, 35 x 8

The real killer is that you lift at a prescribed tempo. So today's was 6 seconds lowering the weight and then exploding through the lift. That shit had me shaking big time.

Conditioning was rough.

5 pull-ups
10 Ball Slams
15 Burpees
20 Air Squats

5 rounds for time. I finished in 17:28.
 
So today's programming called for front squats which I've never done before. Was pleasantly surprised with my form and how deep I got.

Front Squats: 95, 105, 115, 125, 135 x 6
Plate Lunges: 50, 50, 50, 70 x 8
Superset With 22 x 4 Butterfly Sit-ups
 
Chaotic couple of days so I just restarted Tactical Monster today instead of picking up after three missed workouts. Still hard as fuck.

Incline Bench: 135, 140, 145, 150, 155 x 6
Superset With
Barbell Curls: 75, 80, 85, 90, 95 x 6

Flat DB Bench: 50, 55, 60, 65 x 8
Superset With
DB Hammer Curls: 20, 25, 30, 35 x 8

Conditioning.

5 pull-ups
10 Ball Slams
15 Burpees
20 Air Squats

5 rounds for time. I finished in 17:50 which is annoying 30 second increase from a few days ago.
 
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