Labors of a Dilapidated Fool

[Nnedd]

45 years old
6'1"
206 lbs

I've lifted on and off in life but never really seriously. Stronglifts for a while and ciruits at the gym, but that's about it.

Then the pandemic hit, and for 18 months I didn't have any jiu jitsu to do, so I started a program and stuck to it. Built mass (228 lbs) and hit a PR deadlift of 405 lbs and set my sights on 500 lbs. Shortly after the PR, I felt something on a warm up and ended up with damage in my hip that kept me barely able to walk for a few weeks. A trip to the orthopedic people and it turns out I have deformed hips (femoroacetabular impingement). I'd been rowing to complement my lifitng, and that turns out to be exacerbating.

So I recovered, took 100 lbs off where I was, and I've been back in the saddle again. I record my progress in notebooks, but figured it's a good idea to transfer here, all in one place.

I've been doing a 5x3x1 and I like it. I don't bench because of chronic elbow problems, and I don't back squat because of stenosis in my cervical vertebra. I know, I've got alot of excuses. But I feel like the best workout is the one that you will actually do, so that's what I do.

My goal is to deadlift 500 lbs by the end of the year, and to just grow my overhead press as much as I can over time. I lift to compliment my bjj, so that I can better fold humans in half. But I like it and I'm thinking it's going to be a regular staple from here on out.

So enough a/s/l

Deadlift PR : 405 lbs
OHP PR : 140 lbs

1 rep max for programming

Deadlift : 370 lbs
OHP : 145 lbs
Bent over row : 200 lbs
Zercher squat : 240 lbs (my knee is bugging a bit so I dialed back this number. I think I've been going to much knee over toes, so I'm going lighter)

 

[Nnedd]

1/26/2022

Stretching

OHP

85 x 5
100 x 5
110 x 10

Zercher

140 x 5
160 x 5
185 x 13

Triceps extensions, Biceps curls, flies, floor press (continuous no rest)
5 lb dumbbells x 20
25 lb dumbbells x 10

10 pull ups

 

[Nnedd]

1/27/22

Stretching


Deadlift

215 lbs x5
250x5
285x9

Fsl

215x8
215x8


Bent Row

115lbs x 5
135x5
155x7

Ssl

135x5
135x5
135x5
135x5
135x5

Light stretching

 

[Nnedd]

1/29/22

Stretch, warm up

Standing ohp

90lbs x 3
105 x 3
120 x 7 (bent back pretty far to fish last rep, sloppy)

Joker

125 x 3
125 x 3
130 x 3

Zercher

150lbs x 3
170 x 3
195 x 13

Triceps extension, biceps curls, flies, floor press (continuous with no rest)

5lbs dumbells x 20
25lbs dumbells x 10

10 pullups

 

[Nnedd]

1/30/22

Warm up, stretching

Deadlift

235lbs x 3
265 x 3
300 x 8

Joker

315 x 3
330 x 3

Bent over row

125lbs x 3
145 x 3
160 x 5

Fsl

125 x 5
125 x 5
125 x 5
125 x 5
125 x 5

10 pullups

 

[Nnedd]

1/31/22

Stretching, warm up

Standing ohp

100lbs x 5
110 x 3
125 x 5 (from my notebooks, it looks like I've been at 5 reps for 125 since November. Before i was hurt I was doing 7. I'm adding volume to try to break through. Hopefully this works)

Fsl

100 x 5
100 x 5
100 x 5
100 x 5


Zercher

160lbs x 5
185 x 3
205 x 8

Triceps extension, biceps curls, flies and floor press (continuous with no rest)

5lbs dumbells x 20
25lbs dumbells x 10

10 pullups

 

[Nnedd]

2/1/22

1.5 hours of bjj

Drilled sweeps against standing guard breaks

Rolled 9 5 minute rounds

 

[Nnedd]

2/2/22

Stretch, warm up

Deadlift

250lbs x5
285 x 3
315 x 7

Fsl

250 x 5
250 x 5
250 x 5
250 x 5
250 x 5

Bent over row

135lbs x 5
155 x 3
170 x 3

Dumbell flat seal rows

25lbs x 10
25 x 10
25 x 10

Triceps extension, biceps curls, flies, floor press (continuous with no rest)

8lbs db x 20
25lbs db x 10

15 pullups

 

[Nnedd]

2/3/22

2 hours bjj

Tomoe nage
Sumi gaeshi
Knee bars from spider guard

6 rounds rolling 5 minutes

 

[Nnedd]

2/5/22

Stretch, resistance bands, warm up

Standing ohp (deload)

45lbs x 5
50 x 5
65 x 5
80 x 5

Zercher (deload)

85lbs x 5
110 x 5
130 x 5

Flat seal db rows

25lb dbs x10
25 x 10
25 x 10

Triceps extension, biceps curls, flies, floor press (continuous with no rest)

8lbs db x 20
25lbs db x 10

15 pullups

 

[Nnedd]

2/6/22

Stretch, resistance bands

Deadlift (deload)

135lbs x 5
165 x 5
200 x 5

Bent over row (deload)

70lbs x 5
90 x 5
110 x 5

 

[Nnedd]

2/7/22

New numbers for calculation of this cycle

Ohp 150lbs
Zercher 250lbs
Row 205lbs
Dl 380lbs

Stretch, resistance bands

Standing ohp

85lbs x 5
100 x 5
115 x 7 (from what I see in my notebooks, I think that's a rep PR)

Ssl

100 x 5
100 x 5
100 x 5

Zercher

145lbs x 5
170 x 5
190 x 12

Flat seal rows

25lbs db x 10
25 x 10
25 x 10

Triceps extensions, biceps curls, flies, floor press (continuous with no rest)

8lbs db x 20
25lbs db x 10

15 pullups

 

[Fahcough]

115 x 7 (from what I see in my notebooks, I think that's a rep PR)

can drink to that

 

[Nnedd]

2/8/22

2 hours training

2 rounds stand up sparring, 5 minutes

3 rounds king of the mat, 10 minutes

4 rounds sweep or submit, 5 minutes

 

[Nnedd]

2/9/22

Stretching, resistance bands

Deadlift

225lbs x 5
255 x 5
290 x 10

Fsl

225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

Bent over row

120lbs x 5
140 x 5
155 x 7

Db Flat seal row
25lbs x 10
25lbs x 10
25lbs x 10


Triceps extensions, biceps curls, flies, floor press (continuous with no rest)

8lb db x 20
25lb db x 10

15 pullups

 

[Nnedd]

2/12/22

Stretching, resistance bands

Standing ohp

95lbs x 3
110 x 3
120 x 7

Joker

125 x 3
130 x 3

Zercher

160lbs x 3
180 x 3
200 x 10


Db Flat seal row
25lbs x 10
25lbs x 10
25lbs x 10


Triceps extensions, biceps curls, flies, floor press (continuous with no rest)

8lb db x 20
25lb db x 10

15 pullups

 

[Nnedd]

2/13/22

Stretch, resistance

DL

240lbs x 3
275 x 3
310 x 8

Joker

325 x 3
340 x 3

Bent over row

135lbs x 3
150 x 3
165 x 5

Fsl

135 x 3
135 x 3
135 x 3
135 x 3
135 x 3

 

[Nnedd]

2/14/22

Stretching, resistance bands

Standing ohp

100lbs x 5
115 x 3
130 x 5 (leaned back way far, but got it. I think this is rep PR for 130)

Fsl

100lbs x 5
100 x 5
100 x 5
100 x 5
100 x 5

Zercher

170lbs x 5
190 x 3
215 x 6

Db Flat seal row
25lbs x 10
25lbs x 10
25lbs x 10


Triceps extensions, biceps curls, flies, floor press (continuous with no rest)

8lb db x 20
25lb db x 10

15 pullups

 

[Nnedd]

2/16/22

Stretching, resistance bands

DL

225lbs x 3
255 x 5
290 x 3
325 x 7

Ssl

290 x 3
290 x 3
290 x 3

Bent over row

140lbs x 5
155 x 3
175 x 3

Romanian DL

First time doing these, trying to use accessories to support my deadlift. I got better after a couple sets at loading my hamstrings. Probably try more weight next time

175lbs x 5
195 x 5
195 x 5
195 x 5
195 x 5

Db Flat seal row
25lbs x 10
25lbs x 10
25lbs x 10


Triceps extensions, biceps curls, flies, floor press (continuous with no rest)

8lb db x 20
25lb db x 10

15 pullups

 

[Nnedd]

2/17/22

2 hours sparring/bjj

3 5 minute rounds sparring

Bjj drilling back takes, chokes from back mount

4 5 minute rounds rolling