Zemanjaski, jiu-jitsu and 531 log

[zemanjaski]

Hi all!

Goals

-maintain bodyweight between 72-74kg (158 to 163 pounds, to compete in the 161 pound class)
-decrease body fat % from 14% to 12%
-military press 1 RM: 70kg (154 pounds)
-bench press 1 RM: 115kg (253 pounds)
-squat 1 RM: 155kg (341 pounds) DONE 26/12/11
-squat 1 RM: 175kg (385 pounds)
-deadlift 1 RM: 185kg (407 pounds)

= GOAL PL TOTAL of 455kg (1001 pounds)

End Cycle 1, end 29th October
Military: 3 x 52.5kg (1 RM 59kg)
Squat: 4 x 102.5kg (1 RM 115kg)
Deadlift: 3 x 127.5kg (1 RM 148kg)
Bench: 2 x 82.5kg (1 RM 91kg)

PL Total: 354kg (779 pounds)

End Cycle 2, end 19th November
Military: 4 x 55kg (1 RM 64kg)
Squat: 6 x 107.5kg (1 RM 129kg)
Deadlift: 4 x 132.5kg (1 RM 159kg)
Bench: 4 x 85kg (1 RM 99kg)

PL Total: 387kg (851 pounds)

Mini-cycle 1, end 2nd December
Military: 5 x 55kg (1 RM 65kg)
Squat: 9 x 107.5kg (1 RM 141kg)
Deadlift: 6 x 130kg (1 RM 165kg)
Bench: 7 x 82.5kg (1 RM 102kg)

PL Total: 408kg (897 pounds)

End Cycle 3, end 28th December
Military: 5 x 57.5kg (1 RM 68kg)
Squat: 11 x 112.5kg (1 RM 155kg)
Deadlift: 6 x 137.5kg (1 RM 179kg)
Bench: 6 x 87.5kg (1 RM 106kg)

PLTotal: 440kg (968 pounds)

 

[Oblivian]

Welcome to the logs fellow bettor!

 

[zemanjaski]

In the words of an idiot, "And here we GO!"

First week back in the gym, im not going to push myself too hard - im nervous with the arm injury, and although it should be fine, I just want to ease back in. Nonetheless, I am following the 531 progression where I left off - I won't be hitting huge numbers on the final set, but I will still be adding weight to the bar. When my conditioning and focus returns to normal, I can probably hope for quick rep increases on the final set.

Sunday 9th October

531 Military Press:
-5 x 22.5kg
-5 x 27.5kg
-3 x 32.5kg
-5 x 35kg
-5 x 40kg
-5 x 45kg

531 Squats:
-5 x 42.5kg
-5 x 55kg
-3 x 65kg
-5 x 70kg
-5 x 82.5kg
-5 x 92.5kg

Commentary: after 6 weeks break and moving up in weight (adding the 5-10 pounds following the normal 531 progression) I was happy to make all the reps. The weights did feel kinda heavy, but I was careful to ensure good form. Hopefully, I will feel stronger next week.

Monday, 10th October

90 minutes of freestyle wrestling

Commentary: im only going to be training lightly for the next month or so, so I want to keep up my wrestling - I felt very rusty coming back after so long off! We worked on duck unders and arm drags, then wrestled for 45 minutes. My cardio held up surprisingly well for being away so long, and I managed as many takedowns for as I had against, which was decent, but not as good as it used to be.

Overall, just really happy to be back on the mats!

 

[zemanjaski]

Thanks Oblivian, I couldnt hope for a better first guest!

 

[zemanjaski]

Tuesday, October 11th

531 Bench Press:
-5 x 35kg
-5 x 42.5kg
-3 x 52.5kg
-5 x 55kg
-5 x 65kg
-5 x 72.5kg

Commentary: this was hard - its upsetting how much weaker I feel than before the shoulder injury. Time off is a killer. Nonetheless, I figure that from next week onwards I will be able to add reps to the final set, and I am making the numbers so its a good start.

 

[zemanjaski]

Wednesday, 12th October

90 minutes of no gi jiu jitsu

 

[zemanjaski]

Thursday, 13th October

531 Deadlifts

5 x 52.5kg
5 x 67.5kg
3 x 80kg
5 x 87.5kg
5 x 100kg
5 x 112.5kg

Commentary: Probably the hardest session back so far - I really struggled to do the last set with good form. More than anything, my grip strength seems to have deteriorated, with my calluses fading a lot as well.

Still, one week of weights back in the book, onwards and upwards from here.

PS. just thinking, ill save weight and body fat updates for a monthly review.

 

[zemanjaski]

Friday, 13th October

90 minutes of no gi jiu-jitsu

 

[zemanjaski]

Sorry I have been absent guys, had a pretty severe face infection (no joke, my right cheek swelled up and went purple!). Had a few days at home, antibitotics, lost a few kg from lack of appetite. First day back in the gym today.

Tuesday, 18th October

531 Military Press:
-5 x 22.5kg
-5 x 27.5kg
-3 x 32.5kg
-3 x 40kg
-3 x 45kg
-4 x 50kg

Back to doing AMAP for the final set Clearly, I didnt manage many more than the mandatory minimum, but im going to chalk that up to the illness. The final set this week still represents an improvement over the final set from last week, despite a few kilos lost in bodyweight, so im happy for now.

Squats for added volume:
-5 x 45kg
-5 x 55kg
-5 x 65kg

I want to start adding in a few extra reps of squats on non-531 squatting days, just to help move along my progress and stimulate growth. I want to add bodyweight, and I want it mostly to be in my legs - besides, my numbers are not that big (old max was 130kg, working max is 110kg), so these extra reps 2-3 times a week should help.

Back to bjj tomorrow, and 531 squats as well.

 

[zemanjaski]

Wednesday, 19th October

531 Squats:
-5 x 42.5kg
-5 x 55kg
-3 x 65kg
-3 x 75kg
-3 x 87.5kg
-3 x 97.5kg

120 minutes of nogi jiu-jitsu (great to be back!)

Thursday, 20th October

531 Bench Press:
-5 x 35kg
-5 x 42.5
-3 x 50kg
-3 x 60kg
-3 x 70kg
-3 x 77.5kg

 

[zemanjaski]

Friday, 22nd October

531 Deadlifts:
-5 x 52.5kg
-5 x 67.5kg
-3 x 80kg
-3 x 95kg
-3 x 107.5kg
-5 x 120kg

Commentary: moving north of vag

 

[Hendo89]

Where do you wrassle?

 

[zemanjaski]

Dominance in Richmond has wrestling on Monday nights, 6-730pm.

Extreme MMA in chadstone has wrestling Monday to Thursday, 8-9pm.

Renegade MMA has a no gi classes on Thursday nights that includes some wrestling, 7-830pm.

 

[zemanjaski]

Sunday, 23rd October

531 Squats:

5 x 42.5kg
5 x 55kg
3 x 65kg
5 x 82.5kg
3 x 92.5kg
4 x 102.5kg

10 x 55kg
10 x 55kg
10 x 55kg
10 x 55kg
10 x 55kg

Commentary: first week I could start adding heavy assistance work. I plan on doing a high volume squat day every sunday, then doing assistance light squat days another two times each week.

This session feels like death.

 

[MIDMOBOX]

Welcome to the logs,

how do you even get a FACE infection?

 

[zemanjaski]

Thanks, happy to be here.

The blood tests were inconclusive, but I'm pretty sure it was acquired during a grappling class.

 

[zemanjaski]

Monday, 24th October

531 Military:

5 x 22.5kg
5 x 27.5kg
3 x 32.5kg
5 x 42.5kg
3 x 47.5kg
3 x 52.5kg

90 minutes of freestyle wrestling

Commentary: happy with the military - my best ever on a final set was 4 x 55kg with some pushing, so my shoulders have recovered well.

In other news, some recent parties have meant that I have not been watching my weight as much as I should (Im up to 160 pounds alreay, at 14.5% fat), so ill need to start watching that NOW.

 

[trial]

Monday, 24th October

In other news, some recent parties have meant that I have not been watching my weight as much as I should (Im up to 160 pounds alreay, at 14.5% fat), so ill need to start watching that NOW.

Awesome work on the squats! Watch the weight gain, it does come quickly.

 

[zemanjaski]

Too many months of strict diet and weight cutting means that I am enjoying the freedom of moving up a weight class far too much....diet fail

 

[zemanjaski]

Tuesday, 25th October

531 Deadlifts:

5 x 52.5kg
5 x 67.5kg
3 x 80kg
5 x 100kg
3 x 112.5kg
3 x 127.5kg

10 x 70kg
10 x 70kg
10 x 70kg
10 x 70kg
10 x 70kg

Assistance Squats:

5 x 45kg
5 x 55kg
5 x 65kg

Commentary: starting to feel strong again. Still, I really wanted that 4th rep in the final deadlift set, but I just didnt have it. More than anything, it feels like my grip strength is a bit weak, but im sure it will return. Weight this morning was 71.7kg (157.5 pounds) at 14% bf, which is not too bad - I want to plateau at about 72.5kg and then add muscle / lose fat at that weight.

Still very much looking forward to been able to train jiu-jitsu a lot more, another month though, need to get through exams

Question to the lifting demi-gods that frequent this realm

I want to add good mornings as an assistance lift, in a similar capacity to my assistance squats. So, probably 3 x 5 with increasing amounts of weight.

Is there any way to know how much weight to use? Im mostly wanting to just strengthen my core so as to improve my squats and deadlifts.

I think I will add 5 x 20kg, 5 x 22.5kg and 5 x 25kg once a week, adding 2.5kg/month, but I am very open to suggestions.

Thanks!