1/10/11 - Conditioning - boot camp class

Boot camp class
Lots of running/sprints/ and exercises that got the heart rate up and the lungs burning.

1/8/11 - Deadlift 5/3/1

a1) Trap bar dead lift
315x5
365x5
405x7

b1) 45 degree back extensions
25lbsx3x12
b2)seated calf machine
85x3x12

c1) db shrugs
75x3x10

d1) seated db cleans
30x3x10

1/6/11 - Functional training

Functional training class consisted of circuits of KB swings, ab crunches, side crunches, bw squats, burpees, pushups...etc. plus some runs around the track.

We did about 40 minutes of work.

1/4/11 - Upper body

Bench press
185x5
225x5
245x10

tbar rows
115x3x10

neutral grip db shoulder press
55x3x10

Sauna 1/2 hour

1/3/10 - Functional training

Ok, with the new year brings new goals...Those goals now include doing a jiu jitsu tournament in April. With a few months of straight powerlifting focus passed, a ton of new pr's and a shitload of extra weight I'm carrying, I need to seriously drop some weight (25-30lbs) and focus on conditioning.

It sucks i never seem to make it through Joe Defranco's "Built like a Badass", but with new goals must come changes that suit that goal.

My plan for the next few months will look like this.
Monday: Drills 1 + Battling ropes 1 + abs + neck machine
Tuesday: 5/3/1 bench + t-bar rows + Military press – Then conditioning 1, then Jiu Jitsu (focus on techniques specific for tournament)
Wednesday: Jiu Jitsu + Reverse Hypers
Thursday: Drills 2 + Battling ropes 2 + Shrugs + abs + neck machine
Friday: Jiu jitsu + wrestling takedowns + Reverse Hypers
Saturday: 5/3/1 deadlift + 1 Legged squats + calves + Conditioning 2
Sunday: Yoga (optional) then jiu jitsu and/or Judo (no live sparring in judo)

Now, things are subject to change, but for the most part the daily idea will remain the same (ie. conditioning, lifting, jiu jitsu).


So for Monday, the gym i started going to has a functional training class. I decided to give that a try.

They had 6 stations where you did 40 seconds of work of two exercises for 3 rounds each, then followed by 1/4 mile run.
Stations were
1) Wall squats ss with pushups (ladder)
2) step ups ss planks
3) kb upright row ss isometric squat hold
4) side planks
5) walking lunge ss swiss ball rear delt raises
6) v-ups ss with rowers abs

I then did 1 hour of yoga.

So, not necessarily following the plan to the tee, but it's close (conditioning drills).

12/29/10 - BLABA - Squats

a1) Box squats
135x10
225x10
275x8
315x5
365x5
405x5

b1) 45 degree back raises
+10lb plate x 3x12
b2) Seated Med ball twist
25lb x 3x15 each side

c1) Run 1-mile

I then did 45min of yoga.

12/27 - BLABA Upper

I worked out last week, but didn't post.
My deadlifts were 315x8, 365x6, 405x5
Pullups were like 13 or something.

12/27 -
a1) Over head press (i went light because my training partner was missing and I couldn't find a good spot at the gym to overhead press)
135x10
155x5
175x3
195x1

b1) DB press
45x25
55x15

c1) t-bar rows
90x4x15
c2) triceps push down
60x4x15

d1) Seated DB shrugs
70lbs each hand x 3x15
d2) db lateral raise
20x3x15

Barbell Circuit
deadlifts, bent rows, hang cleans, push press, back squat
75lbs x 2 sets of 10 reps each exercise.