Existence Is Punishment: Grappling Strong

[JauntyAngle]

I have no idea Sir Jaunty! The photo is from Facebook so I can't even Google the URL and see what comes up. Might have to post in the Hot Girl Investigation thread in the OT.

Might I suggest a Persian-themed section for one of your training log updates?

There's also tineye, the reverse search engine. You upload the file or give it the link, and it finds sites the picture is on. Sometimes the sites give you the answer.

I like your theme suggestion. I will look into it, see if I can find enough good pics.

 

[toonie]

Ahh, I see why Jaunty has been in here a few times. Great pictures. CRZA and kotriz better watch out.

 

[Obscure Terror]

Friday 28/07/2012



Squat
Warmup: 5x57.5kg, 5x70kg, 3x85kg
Deload: 3x92.5kg, 3x102.5kg, 3x120kg

Press
Warmup: 5x20kg, 5x25kg, 3x30kg
Work: 5x32.5kg, 5x37.5kg, 7x42.5kg
3x10x25kg

Deadlift
Warmup: 5x72.5kg, 5x90kg, 3x110kg
Work: 5x117.5kg, 5x135kg, 3x155kg FAIL

Burpee Tabata 15s:15s Work/Rest
8 rounds/4 mins

Sprintervals 10% Incline
1m30s @ 5.5km/h, 30s @ 15.5 km/h x 5

Stalled on deads :-(. Felt really heavy and couldn't get it to the knees for rep 4. Form was good though, flat back and drive with legs. 120kg Squat felt heavy too, probably because I'm down on calories and training fasted. Goal bodyweight is 90kg and I wanted a 2xBW deadlift by the year's end, so will revise my goal to a 180kg deadlift. I've pulled 170kg before so should be achievable, and also I can see squats getting tougher. Pressing felt good, set a rep PR, so small victories. Conditioning wise, upped the intensity on the sprints and it worked, jelly-legged at the end, so will build up again using these speeds.

 

[Obscure Terror]

Saturday 28/07/2012



Power Cleans
Warmup: 5x30kg, 5x35kg, 3x40kg
Work: 3x50kg, 3x55kg, 3x65kg

DB Bench
28kgx10, 26kgx10, 22kgx12

Kroc Rows
30kgx25

BJJ seminar tomorrow so did my assistance today. Again was at my BJJ gym so hexagonal plates, no 1.25kg plates and dumbbells go in 5kg jumps and the handles weigh 2kg alongside the plates. Cleans were heavier than my progression called for but went up all the same, around the 70kg mark is a sticking point for me. Bench was a grind and rows were fine, didn't want to do 35kg as too larg a jump from last time. Will just squat tomorrow before seminar. Cardio was BJJ for an hour.

 

[Obscure Terror]

Sunday 29/07/2012



Squat
Warmup: 5x57.5kg, 5x70kg, 3x85kg
Work: 3x100kg, 3x112.5kg, 0x127.5kg FAIL

And I was right! Stalled on Squats. Just felt way too heavy. Revising 2012 goal to 135kg squat which is 1.5x my goal bodyweight of 90kg. Looking forward to smashing some rep PR's.

 

[Obscure Terror]

Tuesday 31/07/2012



Squat
Warmup: 5x50kg, 5x62.5kg, 3x77.5kg
Deload: 3x82.5kg, 3x95kg, 3x107.5kg

Bench
Warmup: 5x32.5kg, 5x40kg, 3x47.5kg
Work: 5x55kg, 5x62.5kg, 8x70kg
3x10x40kg

Pullups - Assisted, wide/medium/parallel grip @36kg
10, 10, 10

Burpee Tabata 15s:15s Work/Rest
8 rounds/4 mins

SMashed the rep PR on bench, been making great progress recently. Fasted training starting to feel good, squats were deloaded and felt awesome, pullups got hard but I made progress on the reps, last set is tough but that's that. Maybe could have done more conditioning but was pressed for time. Haven't had a rest day in 9 days and won't get one until next week, feel good though!

EDIT: I also increased my bench trainign max by 2.5kg so numbers are higher than they should have been, still well within capacilities. Having a spotter for bench helps mentally...

 

[Obscure Terror]

Thursday 02/08/2012



Squat
Warmup: 5x50kg, 5x62.5kg, 3x77.5kg
Deload: 3x82.5kg, 3x95kg, 3x107.5kg

Press
Warmup: 5x20kg, 5x25kg, 3x30kg
Work: 3x35kg, 3x40kg, 5x45kg
3x10x25kg

Deadlift
Warmup: 5x62.5kg, 5x82.5kg, 3x100kg
Work: 3x117.5kg, 3x132.5kg, 4x150kg

Sprintervals 10% Incline
1m30s @ 5.5km/h, 30s @ 15.5 km/h x 6

Squats good, last set felt heavy for a rep then blasted it out, press was a breeze, deadlifts felt great except right hand grip was failing on last set. Don't know why. Didn't do burpees as no space, but the sprints kicked my ass.

 

[toonie]

Indeed. Having a spotter on the bench helps so much.

 

[Obscure Terror]

I don't even need them but it's just that "safety net" thing.

 

[Obscure Terror]

Tuesday 07/08/2012



Squat
Warmup: 5x50kg, 5x62.5kg, 3x77.5kg
Deload: 3x82.5kg, 3x95kg, 3x107.5kg

Bench
Warmup: 5x32.5kg, 5x40kg, 3x47.5kg
Work: 5x60kg, 3x67.5kg, 3x75kg

Pullups - Assisted, wide/medium/parallel grip @36kg
10, 10, 10

Sprintervals 10% Incline
90s @ 5.7km/h, 30s @ 15.7 km/h x 6

Missed squats Sunday so will make the session up another another day. Squats felt good today, Bench was out the park but forgot the 3x10 at 40kg will do another day, pullups did 3x10 with 36kg assistance on all grips so getting stronger. Upped sprint intensity, kicked my ass, burpees on Deadlift day.

The reason I missed Sunday's workout is I was getting some fembot action from a tattooed chick. So in homage:

 

[Obscure Terror]

Wednesday 08/08/2012



Squat
Warmup: 5x50kg, 5x62.5kg, 3x77.5kg
Deload: 3x82.5kg, 3x95kg, 3x107.5kg

Press
Warmup: 5x20kg, 5x25kg, 3x30kg
Work: 3x35kg, 3x40kg, 3x47.5kg
3x10x25kg

(Bench 3x10x40kg)

Deadlift
Warmup: 5x70kg, 5x82.5kg, 3x100kg
Work: 5x125kg, 3x142.5kg, 3x157.5kg

Cardio - bedroom conditioning then BJJ for 2 hours

Snuck this one in on my day off as my schedule is fucked this week, all good, caught up on bench and deadlift my back was a little tewaked from rolling but concentrated on chest up. Squats best they've been for this phase.

 

[Obscure Terror]

Sunday 12/08/2012



Power Cleans
Warmup: 5x27.5kg, 5x32.5kg, 3x47.5kg
Work: 5x52.5kg, 3x57.5kg, 1x65kg

Squat
Warmup: 5x50kg, 5x62.5kg, 3x77.5kg
Work: 5x95kg...

DB Bench
16kgx10, 20kgx10, 26kgx10

Kroc Rows
20kgx10, 26kgx10, 32kgx12, 36kgx8

Odd day. Back is tweaked lower right side near SI joint, however cleans felt awesome so cracked on. All ym squat sets were feeling good, but standing with the bar hurt. Didn't feel comfortable on the 5 at 95kg, but everything besides the back was sweet. Decided to come back to it another day, leave weights as is. Decided to play it safe with assistance too. It's all about maintaining my upper body gains and smashing PR's on lower body right now.

 

[Obscure Terror]

Tuesday 14/08/2012



Squat
Warmup: 5x50kg, 5x62.5kg, 5x77.5kg

Bench
Warmup: 5x32.5kg, 5x40kg, 3x47.5kg
3x10x40kg

Pullups - Assisted, wide/medium/parallel grip @32kg
3x10

Burpee HIIT 15s:15s Work/Rest
8 rounds/4 mins

Easy deload day, in and out. Made progress on chins and everything felt solid, back maybe 20% better. For some reason burpees smashed me?

 

[Obscure Terror]

Thursday 16/08/2012



Squat
Warmup: 5x50kg, 5x62.5kg, 3x77.5kg
Deload: 3x82.5kg, 3x95kg, 3x107.5kg

Press
Warmup: 5x20kg, 5x25kg, 3x30kg
3x10x25kg

Sprintervals 10% Incline
90s @ 5.5km/h, 30s @ 15.5 km/h x 6

Did too many squats, Not a bad thing. Press flew up. Didn't Deadlift back is still a little tweaked. Bashed conditioning and away. Just grinding at the minute.

 

[CRZA]

great pictures, great training too.
Liking 531 so far?

 

[Obscure Terror]

It's working well for me, making steady gains while bodyweight is dropping. Might switch to Juggernaut in around 6 months time but as long as I'm seeing progress why change?

 

[Obscure Terror]

Sunday 19/08/2012



Power Cleans
Warmup: 5x30kg, 5x35kg, 3x42.5kg
Work: 5x47.5kg, 5x52.5.5kg, 3x60kg

Squat
Warmup: 5x50kg, 5x62.5kg, 3x77.5kg
Work: 5x82.5kg, 5x95kg, 5x107.5kg

DB Bench
26kgx10, 26kgx9, 22kgx8

Kroc Rows
20x32kg

First day of a new training cycle, and it went well. Back feels 20% better, cleans were awesome. Was getting airtime on some sets, not a lot of weight but around 66% of bodyweight so pretty happy there. Squats were really nice, the last set was a grind but the form was good. Maybe could have done 6 reps. Bench I was going well but that second set smashed me. Grip went on Krocs. Bodyweight is down to 93kg...

 

[Obscure Terror]

Tuesday 21/08/2012



Squat
Warmup: 5x50kg, 5x62.5kg, 3x77.5kg
Deload: 3x82.5kg, 3x95kg, 3x107.5kg

Bench
Warmup: 5x35kg, 5x40kg, 3x50kg
Work: 5x52.5kg, 5x60kg, 8x70kg

Pullups - Assisted, wide/medium/parallel grip @32kg
10, 10, 8

Burpee HIIT 15s:15s Work/Rest
8 rounds/4 mins

Legs sore from Sunday. Squats good. Bench smashed a rep PR. Forgot 3x10 again, stupid. Pullups making progress. Lady did HIIT with me, was easier. Considering subbing Front squats in on deadlift day, will email Wendler.

 

[Obscure Terror]

Thursday 23/08/2012



Front Squat
5x50kg, 3x60kg, 1x70kg, 1x80kg, 1x90kg

Press
Warmup: 5x22.5kg, 5x27.5kg, 3x32.5kg
Work: 5x35kg, 5x40kg, 7x45kg
3x10x27.5kg

(Bench 3x10x40kg)

Deadlift
Warmup: 5x70kg, 5x82.5kg, 3x100kg
Work: 5x107.5kg, 5x125kg, 5x142.5kg

Not a great day. Tested Front Squat as I'm going to be doing it for 5/3/1 sets reps before Deadlifts on the advice of Wendler in place of the deloaded low bar session, just for free upper back work. Did 90kg so will set training max at 80kg. Presses were easy, but back was hurting and attacked deadlifts. The weights didn't feel heavy but maybe stupidly I pounded through and got the 5 at 142.5kg with a rest on rep 3. No conditioning due to lack of time and motivation.

 

[Obscure Terror]

Sunday 26/08/2012



Power Cleans
Warmup: 5x30kg, 5x35kg, 3x42.5kg
Work: 3x52.5kg, 3x57.5.5kg, 3x65kg

Squat
Warmup: 5x50kg, 5x62.5kg, 3x75kg
Work: 3x82.5kg, 3x100kg, 3x112.5kg

DB Bench
26kgx6, 24kgx4, 24kgx10x2

Kroc Rows
23x32kg

Sprintervals 10% Incline, 30s work 90s rest
5.5km/h->15.5km/h, 5.6km/h->15.6km/h, 5.7km/h->15.7km/h, 5.8km/h->15.8km/h, 5.9km/h->15.9km/h, 6km/h->16km/h,


Triples week is normally fun. Not today. Cleans felt OK but I caught myself using my arms a couple times and not jump shrugging enough. My hang clean form I've noticed is tighter than from the floor, need to make all sets the same. Weight felt light though. Squat wise, should have done more on last set but last rep my hips went up way too quick and it was a partial GM. Felt light but I think the niggle in my back needs some more healing time to stay tight, also need to focus on arch again as I got away from it for a while to concentrate on chest up and legs out, back arch is a massive cue. DB Bench, fuck knows, failed on rep 6, I'm guessing it's losing bodyweight and smashing bench on Tuesday. 24kg was way cleaner will do 4x10 next time don't think I'm ready for 26kg. Rows, easy, 25 reps next week easily then up by 2kg.

Bodyweight 92kg. Abs starting to be visible. Intermittent Fasting easy, also my tattooed fembot friend is Vegan and she makes most meals so easy to eat under maintenance as long as I watch protein. To celebrate here is a gorgeous tattooed dream woman and some incredible asses: