Reforming the Fat Slob (strength, weightloss, boxing)

So I've vacated this for a while.

December through February I continued lifting and MMA class.

February I moved away and had no MMA gym, and quit lifting.

From February-May I did boxing about twice a week, and grappling/rolling with a friend once a week.

In May I started a new full-time job and my son was born.

May-August I did nothing. It was glorious.

Last week, I jumped right back into the fire, and started training with the local college wrestling team.

9/2/10 W=230
Open mat. Started with indoor soccer, stretch, takedown drills, live 1M wrestling from neutral (2 on 1 off). sprints

9/3/10 W=226.9
open mat. Started with blockball(imagine ultimate frisbee with a ball.) stretching, takedown drills, live 1M wrestling from neutral first, then refs position (2 on 1 off).

9/7/10
conditioning. Ran set of stairs, 3 sets of:
every step
2 feet every step
every other step
bunny hop every step

Finished with run to top of light house (244 steps)
(I'm far behind the wrestlers on my conditioning of course. The did the complex 7 times, ran to the top of the light house, and then did 10 sets of sprints)

DSC02298.JPG

I'm at the very back in the blue shirt
 
Last edited:
9/8/10
Open Mat
indoor soccer
stretches
takedown drills

9/10/10
Open Mat
indoor soccer
streches

Couch to 5k week 1, workout 2

9/11/10

Deadlift
225x5
315x1
365x1
395x1
405x1 (tied for PR from 8 years ago.)

Squat
45x10

Front Squat
95x10

I think I may start front squats, because of limited mobility of left shoulder.

couch to 5k week 1 workout 3


I also dug a large tractor tire out of a creek bed, and pulled and flipped it through the woods, loaded it on the top of my SUV, took it home, and hit it with the sledge hammer for a while. The moving of the tire was one of the hardest workouts I've had in a long time.

9/12/10
rest
 
9/13/10



Bench
145x5
165x5
185x10

Squat
135x10
205x5
255x5

run 5k week 2 #1
 
Last edited:
November through January I quit lifting. I had to take a significant pay cut at work, and got depressed. I continued to work with the wrestling team. I started lifting again a few weeks ago, and I've been logging them in my notebook so Im going to post them in here and attempt to keep this log up again.

2/25/11
Boxing Sparring 3/3 minute rounds

2/26/11
Bench
135x10
185x6
225x1
245x1
265 failed
255x1 PR

Squat
135x10
185x10
195x10

Bike for 20 minutes

2/27/11

Deadlift
225x5
315x1
365x1
395x1
415x1 PR
435x1 PR


Boxing Sparring 3/3 minute rounds

2/28/11
Wrestling practice for approx. 2 hours
 
Last edited:
Because of my wife's work schedule I am only lifting two days a week. I've decided to do bench and squat one day and deadlift and military press the other day. I am loosely following Wendler's 5/3/1 program. With the several shoulder dislocations I've had I do not feel confident to press yet so I am slowly building up with dumbbell military press.

3/3/11
Bench
150x5
175x5
195x7

Squat
135x5
210x5
240x5
275x5

3/4/11
Deadlift
225x5
315x5
405x1

BOR
95x10
115x5

3/7/11
Bench
155x3
175x3
200x9

Squat
225x3
260x3
290x4

DB bench
35sx10
50sx10x2
 
3/9/11
Deadlift
135x8
225x3
255x3
290x3
330x5

Clean
95x10
95x8

DB Military Press
35x10x3

3/14/11
Bench
135x10
165x5
185x3
210x5

DB Bench
40sx10
50sx10
60sx10

Squat
135x10
225x3
245x5
275x3
310x3

3/16/11
Deadlift
275x5
310x3
345x7

DB Military Press
45sx10
50sx8

Pullups
2

3/19/1
Boxing
2 rounds on heavy bag
4 rounds sparring
1 round mitts
 
3/20/11
Ran for 20 minutes

3/21/11..........................weight 232
531 week 4.
Deload week.

Squat
135x5
165x5
195x5

Bench
90x5
110x5
135x5

DB Bench
30sx10
35sx10
40sx10

2 Chinups
 
3/23/11
Last day of first mesocycle of 531

Deadlift
145x5
185x5
220x5

Chin ups
2,2,2,1,2

DB Military Press
25sx10
30sx8
30sx10

Running 20 laps=mile
Walk 5 laps
Run 3
W2
R3
W2
R3
W2
 
3/27/11


Mesocycle 2 Microcycle 1

Squat
215x5
250x5
280x5

Chin upsx2

Bench
155x5
170x5
190x5

3 Chins

DB Bench
45sx10
50sx10 2 chins
55sx10 1 chin

Front Squats
95x10x3

1 Chin

3/28/11
20 minute run
 
I was sick last week. Decided to hit the gym back hard today and set a new PR.

4/6/11

Deadlift
245x5
280x5
320x5
365x1
405x1
440x1(+5 PR)
450x1(+15 PR)



DB Military Press
30sx10 2 chins
40sx10 2 chins
45sx10 2 pull ups

Cleans
135x5
 
4/11/11

weight 231

Mesocycle 2 Microcycle 2

Squat
230x3
265x3
295x5 (+5 5 rep PR)
135x10

Bench
160x3
180x3
205x8
225x1
245x1
185x5
135x8

Box Squat
135x8
185x5
205x5

DB Bench
35sx10
45sx10................2 chins
50sx10................2 chins
.........................2 chins
 
4/13/11


weight 235


Deadlift
185x5
225x5
265x5
300x5
340x6

DB Military Press
35sx10
40sx10
45sx10

2 chins

Rack Pulls (first attempt at rack pulls)
135x10
225x5
275x5
315x5
365x1
385x1
405x0

ran 1/4 mile.
 
4/18/11

230

Squat
45x10
135x5
225x5
250x5
280x5
315x3

Bench
135x10
170x5
190x5
215x5 (+5lb 5 rep PR)

4 chin ups (+1 PR)

Front Squats
135x8
135x8 chinsx3
155x8 chinsx3

DB Bench
40sx10
50sx10 chinsx2
55sx10 chinsx2
 
4/20


weight 229

Mesocycle 2 Week 3 Day 2

Deadlift
280x5
320x3
355x3
405x1
425x1

Push Press (My first time trying these in years.)
135x5
155x3
175x2
185x1 (PR but not sure by how many)

Rack Pulls 2" above knees
275x5
320x5
365x5

DB Military Press (seated)
40sx10
45sx10
50sx10

3 chins

4/25/11


weight 231

After reading some commentary on there being no need to deload when only lifting 2 days a week I decided to skip the deload and jump into mesocycle 3. I've also decided to only use boring but big as the assistance this month.

Mesocycle 3 Week 1 Day 1

Squat
220x5
255x5
290x5(+10lb PR)
135x8

Bench
155x5
175x5
200x10 (+10lb PR)

Squat BBB
160x3x10

Bench BBB
135x3x10

Chins
3,3,2,3
 
Last edited:
Mesocycle 3 Week 1 Day 2

4/27/11


weight 228

Deadlift
135x8
225x5x2
250x5
2955x5
330x5
365x1
415x1
455x1 (+5lb PR)

Military Press
110x5
125x5
140x6

Shrugs
140x10x4

DB MP (seated)
45sx10
50sx7 (my shoulder started getting shaky and I was afraid I might dislocate it so I backed off.)

Chins
4,3,2,2,2

Ran .25 mile
 
5/2/11

Switching focus to boxing and conditioning. I will continue 2x week lifting regimen, but I am planning on boxing 4x a week.

Boxing
2 rounds 1 round rest
2 rounds 1 round rest
1 round

2 sets of 55 stairs:
run up stairs
both feet touch every step
every other step
hop up step

5/3/11

Boxing
3 rounds 1 round rest
2 rounds 1 round rest
1 round

Strength Training
Mesocycle 3 Week 2

Bench Press
170x3
195x3
215x5

Squat
135x8
225x5
240x3
280x3
315x5

Chins
5 (PR),4

5/4/11

Boxing
3 rounds 1 rest
3 rounds 1 rest
3 rounds 1 rest
 
I haven't had my computer for a few weeks so time for some catch up.

May 6

Deadlift
185x5 DOH/Chalkless
225x5 ""
275x3 ""
315x3
345x6

Chins
4,3,3,1

Military Press
85x5
100x5
115x5

RDL
135x10
165x8
205x8

DB MP
45sx10
50sx8
50sx8

Ran 8 laps, walked 3


May 9
Boxing

May 11
Boxing

May 12
weight 239
Bench
135x8
155x8
175x5
200x3
225x6 (10lb PR)

Squats
135x8
225x5
240x5
270x3
325x1

4 chins

Bench BBB
135x10x3
135x8

May 16 weight 234
Boxing
5 rounds heavy bag

May 17 weight 237

Deadlift
135x8
225x5
255x5
300x5
335x5

Chins
5,3,2,2,1

Military Press
80x5
95x5
110x10

RDL
225x5

May 18
weight 236
Boxing
5 rounds heavy bag, 3 rounds speed bag

May 22 weight 239
Squat
45x10
135x8
185x5
225x5
260x5
295x5

Bench
45x10
135x5
155x5
180x5
205x10(+5lb PR)

Squat BBB
160x10x4

May 23 weight 230
Boxing 5 rounds heavy bag
1 round skipping rope
2 rounds speed bag
 
Last edited:
May 25

Weight 240

Deadlift
135x10
225x3
275x3
315x3
345x3
405x1
435x1
460x1 (+5lb PR)

135-315 was DOH/chalkless/beltless
345-405 was chalkless/beltless
435-460 was chalkless (only because I was out of chalk.)



Military Press
90x3
105x3
115x8

Push Press
155x1
175x1x3
 
May 30

Squat
45x10x2
135x7
225x3
245x3
275x3
310x5

Bench
135x10
170x3
190x3
215x3
245x1
265x1 (PR +10lb)
275x1 (PR +20lb)




June 2


Deadlift
135x8
225x5
295x5
335x3
375x5 (rep PR +30lb)

Military Press
115x5
130x3
150x2 (PR)

Push Press
195x1 (PR +10 lb) (This was very wobbly at the top, but I did lock it out and hold it at the end.)

RDL
225x8
 
June 5

Squat
Broomstickx10
45x10
135x5
225x5
260x5
295x3
330x2,1 PR

Bench
135x10
160x3
180x5
205x3
230x5

Squat BBB
165x10
165x10
155x10
145x10
135x10

June 6
short 1/2 lighthouse stairs run


June 9

1 mile run in 10:41

Deadlift
135x8
225x5
260x5
300x5
340x10 PR

Military Press
45x5
115x5
125x5
140x5

5 chin ups

Pendlay Rows
95x8


June 12

Bench
135x10
160x5
185x5
210x10 PR

Chins
7,3 PR

Squat
135x5
230x5
265x5
300x5

June 13
Boxing

June 14
Boxing

June 16
20 min run

June 17
Power Pull

This was a local truck pull competition. This was my first attempt at anything like this. I placed 5th out of 12.

 
Back
Top