5/2809 - 5/3/1 Deadlift

Deadlifts
Warmup: 135x10, 135x10, 225x8
265x5
305x5
345x8

Called it there and went to jiu jitsu.

2/26/09 - 5/3/1 Military Press

Starting a new cycle of 5/3/1 using pretty much the same exercises but increase the weights on the training maxes by 5-10lbs.

Warmup - barx20, 85x10, 85x10
115x5
125x5
140x9

Floor press
185x5x10

Face pulls
90x2x10
110x3x10

5/19/09 - Deadlifts 5/3/1

Deadlifts
Warmup - 135x10, 225x8
295x5
335x3
375x3

I did some heavy bag work afterwards, focusing on kicks. I did rounds of 1:30 with 30 sec rests.
Here's what the rounds looked like:
Right Roundhouse kick
Left roundhouse kick
Right Teep, Right RH
Left Teep, Left RH
Right Teep, Right RH, Right Knee....Left Teep, Left RH, Left Knee
Right Teep, Right RH, Right Knee....Left Teep, Left RH, Left Knee
Left RH, Right Cross, Left Hook, Right RH

5/15/09 - Military press 5/3/1

Still a bit under the weather but I decided to get some work in anyways.

Seated Military Press
Warmup - Barx20, 95x10
110x5
130x3
155x4

Face Pulls
70x5x10

5/12/09 - Squats 5/3/1

SSB Parallel Box Squats
Warmup
255x3
290x3
330x10

I was feeling sick today, got a cold or something. So I stopped right after the squats and relaxed the rest of the night. Did some foam rolling later in the evening too.

5/7/09 - Bench Press 5/3/1

Bench Press
Warmup: 95x15, 135x8
195x3
225x3
255x6

I then did 15-20 minutes on the heavy bag....working mostly on the 1-2-3 punches and combo.

5/5/09 - 5/3/1 Deadlifts

Deadlifts
Warmup: 135x15, 225x8, 225x6
275x3
315x3
355x6

We called it a night after the deads because of a school project my training partner had to work on. I went to home depot to get some sand and began filling my new Wavemaster heavy bag I got off craigslist for $50. That thing is a pain in the ass to fill.


I've decided to limit my posting on my muay tahi, jiu jitsu, and mma activity. I am active in it but it takes a bit too long to recap each night, plus I don't remember everything that goes on.

In general though my schedule is
Monday: Muay Thai, Open Mat Jiu Jitsu (GI), MMA
Tuesday: 5/3/1 workouts. Heavy bag and double end bag work.
Wednesday: Muay Thai, Open Mat Jiu Jitsu (No GI), MMA
Thursday: 5/3/1 workouts. Heavy bag and double end bag work.
Friday: Takedowns/Wrestling class
Saturday: Jiu Jitsu (No Gi), Open Mat JJ, 5/3/1 workouts
Sunday: Off

4/30/09 - Military press

I writing this a few days after we did the exercise so I don't remember exactly what we did, so I am just going to write down what I can remember.

Military Press
Warmup: barx15, 95x8
120x3
140x3
155x8

Light band assisted chins 3x10

Farmers walks
2 sets of 50 yards with 125lbs each hand

These were done randomly to keep active
Sled drag face pulls 2 sets of 50 yards
EZ-Bar reverse curls 2-3 sets of 10-15