7/28/09 - ME Bench

ME Incline bench press
barx20
95x10
135x10
185x3
225x1
235x1 PR by default

Luna Rows (These are essentially fat man pull ups with blast straps)
2x12
1x10

Chain flyes
2x15x40lbs of chain.

7/10/09 - Deadlifts - 5/3/1

Deads -
Foam Roll
Warmup 135x15, 225x8
290x3
330x3
375x5

Superset
b1. GHR w/ Mini band 3x10
b2. Leg raises 3x10

Hill sprints x 7

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

Military press
Warmup: barx20, 95x10
120x5 (I was only supposed to do 3 reps per the 5/3/1 template but forgot to stop)
135x3
155x5

b1. Light band assisted chins 3x10
b2. Dips 3x10

Hill sprints x 6


For some EST I went to the local reservoir for some hill sprints. I didn't give a whole lot of rest between sprints...basically the time it took to walk down the hill, albeit slowly. I stopped at 6 because I almost threw up, they were pretty brutal!!!

7/5/09 - Squats 5/3/1

I've haven't been updating too much recently. I have managed to get in some workouts though. 6/28 was dead lifts....I can't remember what I worked up to though...I kept it light however. 7/2 was bench where I did 240x10.

Squats - Parallel box squats
245x5
280x5
315x10

I didn't do any accessory exercises because my training partner decided he was going to work up to heavy maxes....So by the time he got done I had already cooled down and lost motivation. I should of did sets of other exercises while I was waiting for him but I didn't think he'd take as long as he did.

I am thinking of doing another Jiu Jitsu tournament on 9/26/09. I want to compete in the 200-210 weightclass so I am going to have to cut some weight. Right now I am probably around 230 or so. By the end of this week, with diet on track, I should get down to 223. That is usually where I hover around when I eat clean and train consistently.

I plan on adding some morning jumproping, then add some treadmill walks after my workouts and also first thing on the weekends.