Existence Is Punishment: Grappling Strong

Tuesday 28/08/2012



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

Bench
Warmup: 5x32.5kg, 5x40kg, 3x52.5kg
Work: 3x57.5kg, 5x65kg, 7x72.5kg
3x10x40kg

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

Sprintervals 10% Incline, 30s work 90s rest
55.6km/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

Squats good except for rep 2 of set 3, did a bit of a GM and back started to hurt a little, focused on chest up out the hole and big back arch and felt better. Hurts now a little. Smashed bench and pullups, and did some conditioning. Couldn't find space for burpees, Thursday.

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Thursday 30/08/2012



Press
Warmup: 5x22.5kg, 5x27.5kg, 3x32.5kg
Work: 3x37.5kg, 5x42.5kg, 3x47.5kg
3x10x27.5kg

Just did presses because last night I did a 20 minute Iron Man to get this:

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I've got a calf and bicep strain and my back is wrecked. Front Squats and Deadlifts can wait.

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Sunday 02/09/2012



Squat
Warmup: 5x50kg, 5x62.5kg, 3x75kg
Work: 5x95kg, 3x107.5kg, 1x120kg

Press
Warmup: 5x22.5kg, 5x27.5kg, 3x32.5kg
Work: 5x40kg, 3x45kg, 2x50kg
3x10x27.5kg

DB Bench
24kgx10x3

Kroc Rows
23x32kg

Sprinterval pryamid 10% Incline, 30s work 90s rest
5 rounds, climbing from 5.6/15.6 km/h to 6.1/16.1 km/h

Moving stuff around, Sunday is Squat/Press/Assistance, Tuesday Front Squat/Bench/DL/Chins, Thursday: Power Cleans/Deload Squats. Wanna start kickboxing again on Thursdays so can sneak the work in before or after, and on days where I can't do it I can add hard conditioning after the two lifts. I find that I have a lot of work capacity per day, but feel sore going forward. Having 2 main days and a light 3rd day really helped me while I was doing BBB, but I still want to squat 3 days a week and this seems a good compromise. Also means I can focus on my heavy squat day. Was a great session all in all, form check no squats below:



And some boobs because well, who doesn't love boobs?

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Congrats on getting a blue belt man!
 
Much appeciated, it was probably the hardest thing fitness wise I've ever gone through. I was nearly in tears in the end as I couldn't breathe properly and was in agony.
 
Tuesday 04/09/2012



Front Squat
Warmup: 5x30kg, 5x37.5kg, 3x45kg

Bench
Warmup: 5x32.5kg, 5x40kg, 3x50kg
Work: 5x60kg, 3x70kg, 3x77.5kg
3x10x40kg paused

Lat Pulldowns
52kgx3x10, 66kgx2x10

Treadmill 10 mins 10% incline 8km/h

Not a great day. Back started hurting on Front Squats so stopped after warmup and ditched Deadlifts. Bench was great, and chin machine busted so did 50 reps on Lat machine. Then some easy cardio and made my escape.

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Thursday 06/09/2012



Power Cleans
Warmup: 5x30kg, 5x35kg, 3x42.5kg
Work: 5x52.5kg, 3x60kg, 1x70kg

Overhead Squats - 3x a bunch

Squat
Warmup: 5x50kg, 5x60kg, 3x72.5kg
Deload: 3x80kg, 3x90kg, 3x102.5kg

Cardio - 30 minute gym circuit

Risked going to the gym today and was alright. Cleans were good, the 60kg felt awesome, struggled with the 70kg but got it. Squats I focused on chest up and hips through and there was nary a GM to be seen. Then did some cardio class because my fembot was doing it. Need the deload week.

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Fuck yeah on blue belt. How long have you been training?

Nice chick pics too
 
Had my first BJJ lesson in February 2010. I focused on MMA for the first 18 months so could have gotten it quicker, but can't complain!

And yes, women are my only vice.
 
Got caught up at work, double log power!



Monday 10/09/2012

Squat
Warmup: 5x50kg, 5x62.5kg, 3x75kg

Bench
Warmup: 5x32.5kg, 5x40kg, 3x50kg
3x10x40kg paused

Kroc Rows
30kgx2x10

Pushups BW
2x10

Conditioning - 2 hours BJJ


Tuesday 11/09/2012

Front Squat
Warmup: 5x30kg, 5x37.5kg, 3x45kg

Press
Warmup: 5x25kg, 5x30kg, 3x40kg
3x10x30kg

So just getting through deload week and using this time to let my back heal. Feeling way better. Gave it all Sunday to rest, felt great last two days, decided to leave deadlifts just in case and was helping some guys with squat form who were doing Stronglifts. Gonna power clean and squat on Friday before wrestling then start a new cycle with vigour on Sunday. Still not sure about schedule, I know I like having Power cleans away from squats but doing the extra travel for the kickboxing might be unworkable. Might do a short day with hard conditioning on Thursdays and leave the other two days for weights, 4 exercises and out...

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Friday 14/09/2012

Hang Cleans
Warmup: Barx2x5
Deload: 30kgx5, 40kgx5, 50kgx3

Power Clean 1x60kg

Just a mini workout before wrestling. Didn't do squats want my back to heal. Turns out the kickboxing idea isn't logistically feasible due to the timetabling and my job, gym is moving in December so will need to re-evaluate then. So going back to 3 days, however I like not doing cleans before squats it helps me concentrate more. And I want to get back to doing dips too. So template looks like this:

Sunday:
Squat 5/3/1
Press 5/3/1
Kroc Rows
Dips

Tuesday:
Power Cleans 5/3/1
Front Squats 5/3/1
Chins
Conditioning

Thursday:
Squat Deload
Bench 5/3/1
Deadlift 5/3/1
Conditioning

Conditioning wise I'm going to ditch the Tabata burpees, they aren't pushing me any more and there's no way to progressively get better at them. Instead going to buy a HR monitor and do some high-incline sprints, 10s sprinting x 15/20 intervals and rest until my heart rate drops to between 130-140. The sprints I've been doing have made a positive impact on my performance so this is a good step going forward. I'm also hitting Phase 3 of full body so will run this until the new year and maybe switch to another 5/3/1 template, maybe powerlifting, or Juggernaut as I like the idea of plyometrics to assist my grappling. Need to train MMA more but need a better job that doesn't involve late hours.
 
Sunday 16/09/2012



Squat
Warmup: 50kgx5, 60kgx5, 72.5kgx3
Work: 80kgx5, 90kgx5, 102.5kgx6

Press
Warmup: 22.5kgx5, 27.5kgx5, 35kgx3
Work: 37.5kgx5, 42.5kgx5, 47.5kgx7
27.5kgx3x10

Kroc Rows
16kgx10, 24kgx5, 32kgx24

Dips - assisted @32kg
3x10

Finally a good session. Needed it after this past month. Back was fine throughout, little sore now but really focused on hips through and smashing the bar with my back. I actually set a rep PR on the 5's week which is ludicrous for me. I'm sure the last two reps weren't pretty but hey the majority was ok, and the first few reps the bar was flying up. Hip flexors feeling tight at the bottom, more stretching needed.

Pressing was great, set a rep PR again. Did the 3x10 after dips, was tough. Won't make that mistake again! Krocs, could have done 25 but the last rep would have been super sloppy. Dips, did assisted, felt good. No conditioning maes a big difference. Hopefully get a solid run at some numbers up to christmas.

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Tuesday 19/09/2012



Power Clean
Warmup: 30kgx5, 37.5kgx5, 45kgx3
Work: 47.5kgx5, 55kgx5, 62.5kgx3

Front Squat
Warmup: 30kgx5, 37.5kgx5, 45kgx3
Work: 50kgx5, 57.5kgx5, 65kgx7

Chins assisted @ 32kg
10, 9, 9

Sprinterval pryamid 15% Incline, 30s work 90s rest
4.5km/h->14.5km/h x 5

Good day. Cleans felt good, back still a little tweaky but way better. Triple at 65kg was tough but got there, all other sets felt good. One I got grip sorted on Front Squats they felt really light, two fingers only with chest up and leading with elbows from bottom. Chins were tough, then conditioning was brutal. Ordered a heart rate monitor so looking forward to properly conditioning soon.

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Friday 22/09/2012



Squat
Warmup: 50kgx5, 60kgx5, 72.5kgx3
Deload: 90kgx3, 102.5kgx3, 115kgx1

Bench
Warmup: 35kgx5, 42.5kgx5, 50kgx3
Work: 55kgx5, 65kgx5, 72.5kgx6
42.5kgx3x10

Sprinterval pryamid 15% Incline, 30s work 90s rest
4.5km/h->14.5km/h x 6

Good benching day, OK squatting day as handled some decent weights. Conditioning was pretty brutal, heart monitor should arrive soon so I can do these based on that. Back feeling about 80% which is exactly why I didn't deadlift - I'm pretty sure if I had, I'd have reinjured it. Deadlifting can wait anyway, thanks to mathematics...

My best pull this year so far has been 170kg. Best squat has been 135kg, bench 95kg. I did these PR's at a bodyweight of around 103kg. I now weigh 89kg and feel pretty safe that I could do them again feeling healthy and motivated. My goals this year were for a 2xBW deadlift and 1.5xBW squat, which my deadlift matches and my squat exceeds. A side benefit is that if I can repeat my bench PR that's a bodyweight bench which is a nice bonus. Basically, I ate like a pig the first half of the year, then I dieted down and tried to maintain my strength levels for the second half. Funny how that shit works.

Continuing the ink theme:
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Tuesday 24/09/2012



Squat
Warmup: 50kgx5, 60kgx5, 72.5kgx3
Work: 85kgx3, 97.5kgx3, 110kgx3

Bench
Warmup: 35kgx5, 42.5kgx5, 50kgx5
Work: 55kgx3, 65kgx3, 75kgx6
80kgx1
85kgx1
42.5kgx3x10

Deadlift
40kgx8, 50kgx5, 60kgx5, 65kgx5, 70kgx3, 80kgx3

Squats went well, rep 2 or last set was a partial GM but otherwise. Bench was great, tested max and hit 85kg which is nearly bodyweight(89kg). Some light deadlifts to ease the back in. Had to combine sessions as felt like hammered shit on Sunday.
 
you can def do more than 85, if you had skipped the amrap before. I think your closer to 90-95. Soon 100 man! Good work
 
You're probably right, my pressing is going strong right now just need to get some consistency back and hit some numbers! Although stalled on cleans today :icon_neut

Thursday 27/09/2012




Front Squats
Warmup: 30kgx5, 37.5kgx5, 45kgx5
Work: 50kgx3, 60kgx3, 65kgx3

Press
Warmup: 22.5kgx5, 27.5kgx5, 35kgx3
Work: 40kgx3, 45kgx3, 50kgx4
27.5kgx3x10

Power Cleans
Warmup: 30kgx5, 37.5kgx5, 45kgx3
Work: 50kgx3, 60kgx3, 67.5kgx2

Could have done more on final front squats set but fucked the order up today and lost my way. Pressing marches on, stalled on cleans. Deload again, no surprise as losing weight and back not great recently.
 
Just realised I've been going light on the pictures recently...

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Training wise I haven't been feeling great recently, even though I'm making progress. Only done one BJJ session this week, missed Wednesday due to tiredness and tonight I'm being visited by the ass demon and he loves the toilet so am missing wrestling. When I get this way I get tempted to change my template, been eyeing up the Simplest Strength template on a 2 day split so I can do more skill work, but I'd be better served with Full Body as the day I'd save would be lost due to my work shifts. Guess I'm burnt on training a little and need to get the hunger back a bit. Plus dieting is a bitch for energy.

/rant
 
Sunday 30/09/2012



Squat
Warmup: 50kgx5, 60kgx5, 72.5kgx3
Work: 90kgx5, 102.5kgx3, 115kgx3

Press
Warmup: 22.5kgx5, 27.5kgx5, 35kgx3
Work: 42.5kgx5, 47.5kgx3, 52.5kgx2
27.5kgx3x10

Kroc Rows
16kgx5, 24kgx5, 32kgx20

Dips - assisted @23kg
10, 10, 6

A good day. Squats felt light and fast, 90 and 102.5 didn't feel heavy and 115kg felt solid. Was reading CJ Murphy's meet log on EliteFTS and he was hammering not to descend too slowly on Squats, and he's right. Press was solid, stuck above the head on rep 2 of final set but blasted through. Not deadlifting and missing Krocs las week affected me, didn't feel strong here but still acceptable reps. Dips were tough, failed badly on last set but feel strong here.

Gonna skip deload and smash another cycle of Full Body, then I'm changing assistance templates to Simplest Strength on a 2 day split so I can cram in more martial arts training. Will post routine later.

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Tuesday 02/10/2012



Squat
Warmup: 50kgx5, 60kgx5, 72.5kgx3
Deload: 90kgx3, 102.5kgx3, 115kgx1

Bench
Warmup: 35kgx5, 42.5kgx5, 50kgx3
Work: 52.5kgx5, 62.5kgx3, 80gx2
42.5kgx3x10

Deadlift
40kgx5, 50kgx5, 70kgx5, 80kgx5

Squats felt light and explosive, hip flexors still tight though? Bench was tough on last set but did what needed to be done. Deadlifts back feels 100% but no point doing one week of this cycle, will hit up a full cycle next time. No conditioning as my room mate is Starting Strength so was showing him the ropes.

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