The Life Plan Continues (Path to the Brown Belt) 2011

You should. The training of a higher level athlete is always interesting.
 
Oh not worries matt.. I am a shell of my former self. Injuries and a new focus on business have taken its toll.

new working maxes back on 531:
bench (235)
squat (335)
deadlift (435)

Going to be reworking 531 based on some recommendations in the new book and generally wanting to increase intensity and decrease the time i spend training at home.
 
I haven't updated this thread in a long time, but since I'm rocking a pretty serious weight loss challenge and want to keep track of my training efforts, it'll start getting updated more frequently.

Saturday 8/17/13

Program Day 2

Front Squat
3x6x160 (progress to 3x8 and then up weight)
1 min rest between sets

Snatch Grip Rach Pull 4x10

Dips 3x10
Band Face Pulls 3x10

Ab Rollouts 3x10
 
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Tuesday 8/20/13

Program Day 3

Front squat 4x3x175 (progressing to 195)

Power Cleans 10x2 (on the minute)

Floor Press 3x6
Pullups 3x6
 
8/24/13

2 hours of hard drilling (movement, passing, sweeps)
3 x 6min. rounds rolling

Did not stretch or foam roll :/
 
8/25/13

New-Program-from-William.png


Random Day, Monday begins the above program without modifications.

Dips
Lateral Raises

BB Rows
Skull Crushers

Up Rows
Rolling Tricep

DB Row
Front Raise

Rear Delt
 
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Monday, 8/27/13

From Squat 4x4x165
Broad Jumps 4x5

RDL 4x6x225

Floor Press 3x6
Pullups 3x6

Back Raise 3x20
 
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Sunday, 9/1/13

Program Day 2

Front Squat
3x6x160 (progress to 3x8 and then up weight)
1 min rest between sets

Dips 3x10
Band Face Pulls 3x10
 
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Wednesday, 9/4/13

Fun Day

BB Rows 3x10
Skull Crushers 3x15

Ab Rollouts 3x10
Neck Harness 3x20

Dips 3x10
Lateral Raises 3x15

Up Rows 3x15
Rolling Tricep 3x10
 
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Friday, 9/6/13

2 hours of gi BJJ

Saturday, 9/7/13

1 hour of BJJ

Sunday 9/8/13

Program Day 3

Front squat 4x3x185 (progressing to 195)

Power Cleans 10x2 (on the minute)
 
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Monday 9/8/13

2 hours Jiu Jitsu

Wednesday 9/10/13

2 hours BJJ

Saturday 9/14
Program Day 1

Ab Rollouts 3x10
Neck Harness 3x20

From Squat 4x4x165
Broad Jumps 4x5

RDL 4x6x225

Back Raise 3x20
 
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Sunday 9/15/13

Program Day 2

Front Squat
3x8x160 (progress to 3x8 and then up weight.. up weight next cycle)
1 min rest between sets

Dips 3x10
Band Face Pulls 3x10

Floor Press 3x6
Pullups 3x6

Recline Rows 2x10
Pushups 2x20
 
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Saturday, 9/21

Program Day 3

Front squat 4x3x185 (progressing to 195)

Power Cleans 10x2x185... easy (on the minute)

Bench Press
4x3x185.. easy

Ab Rollouts 3x10
Neck Harness 3x20
 
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Monday, 9.23

Fun Day

Front Raises 3x20

BB Rows 3x10
Skull Crushers 3x15

Ab Rollouts 3x10
Neck Harness 3x20

Pushups 3x20
Lateral Raises 3x15

Tuesday, 9.24


AM
Up Rows 3x15
Rolling Tricep 3x10

Recline Rows 3x8
Pushups 3x10

PM

2 hours Jiu Jitsu
 
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9/28/13

Program Day 2

Front Squat
8x3x165 (progress to 8x3 and then up weight.. up weight next cycle)
1 min rest between sets

Bench 3x10
Band Face Pulls 3x10
 
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Up Rows 3x15
Rolling Tricep 3x10

Bench Press 3x6
Lateral Raises 3x10

Recline Rows 3x10
Pushups 3x20
 
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