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.

12/20 - Upper Built like a badass

a1) Bench
205x8
225x6
245x8

b1) DB bench
35x25
35x18

c1) seated overhand rows
110x3x15
c2) Triceps straight bar push downs
50x3x15

d1) Trap bar shrugs
135x2x15
d2) db lateral raises
10x2x15

12/13 - DEB - triumvirate

a1) DE Bench +40lbs chain
135+40lbs chain x 8x3

b1) 4 board press
225x5
275x5
295x5
320x5 **5 lb PR**

c1) Facepulls
70lbs x 5x15

12/10 - MES/D

a1) Deadlift
135x10
225x5
315x5
365x3
405x1
455x1
480x1
500x1
510x1 **PR 25lb**

b1) Blast strap fat man rows
3x10

c1) Pistol squats (blast straps)
3x8 each leg

12/9/10 - MEB

ME Bench
a1) Reverse average band bench press
225x10
275x8
315x5
355x3
380x1
405x1 **10lb PR**

b1) speed bench
155x4x3

c1) Seated Military press
95x3x10
c2) Average band face pulls
3x15

d1) Strong band pulls to the sternum
3x10

12/7/10 - MES/D

DE Deadlifts - Jumpstretch platform with quad mini's
135x8
185x5
225x6x1

ME SSB Box Squat
160x10
250x8
340x5
390x5

12/6/10 - DEB

a1) DE Bench
135+minis x 8x3

b1) Floor press + 80lbs chains
135+80lbs (215) x 5
185+80lbs (265) x 3
230+80lbs (310) x 1
240+80lbs (320) x 1
275+80lbs (355) x 1 **PR by default** Assuming 40lb deload at bottom, this would still be a PR, 305 is best weight only floor press.

c1) Swiss bar scalp lockouts
95x5
135x5
155x3
170x1 these were bothering my right should so I quit here.

c2) Light band facepulls
3x15 (note: These are too easy, time to use average bands)

Updates

I wanted to get some numbers for 3 rep maxes for a new program starting the beginning of the year.

Military press - 180 3RM
Incline bench - 255 3rm
pin press - 275 3rm

Squat - 450 - 3RM
Trap bar deads - 455 3RM

7/31/10 - 5/3/1 var

5/3/1
a1. Power cleans
120x5
140x5
160x7

b2. Sumo deadlifts
195x2x1
195+40lbs chain x2x1
195+80lbs chain x2x1
195+120lbs chain x2x1

c1. band assist chins (light band)
3 x 10
s.s. w/
c2. band pull aparts (monster mini)
3 x 15

7/29/10 - 5/3/1 Var, Jiu Jitsu

a1. Swiss bar floor press
185x5
215x5
245x7

b2. DE Bench + Chains
45% 135x8x3 + 40lbs chain per side

c1. Low incline chain flyes
40lbsx3x10
c2. Low incline chain tricep extensions
40lbsx3x10

d1. DB curl to press
30lbsx2x20


Then I went to Jiu jistu and stayed for open mat.

7/28/10 - Boxing

Boxing/Conditioning

Warm up
1/2 mile jog - This felt extremely draining...probably due to the good mornings/squats/ghr's the day before. Back pump that was usually present during jogging didn't happen. Eventually I need to pick up the pace on these.

Sprints -
40 yard sprint, 12lb medicine ball situps x10, 60 yard sprint, 12lb medicine ball situps x10, 40 yard sprint
rest approx 2 minutes
40 yard sprint, 12lb medicine ball overhead press x10, 60 yard sprint, 12lb medicine ball overhead press x10 40 yard sprint
rest approx 2 minutes
40 yard sprint, 12lb medicine ball bicep curls x10, 60 yard sprint, 12lb medicine ball bicep curls x10, 40 yard sprint
rest approx 2 minutes
40 yard sprint, 60 yard sprint with medicine ball over head, 40 yard sprint
rest approx 1 1/2 minutes
40 yard sprint, 60 yard sprint with medicine ball over head, 40 yard sprint
rest approx 1 1/2 minutes
40 yard sprint backwards, 10 pushups on medicine ball over head, 100 yard sprint
rest approx 1 1/2 minutes

Indian Runs...was supposed to be 6 laps around football field...I only managed to do 1 and sat out the rest. After a few minutes I did one more lap then headed back to the gym.

Gym-
Coach showed us proper stance and proper mechanics of the jab. Did some light heavy bag work.

Lunges 3x10, jumping split squats (couldn't really make it through these)...then walks around the gym doing duck walks, froggers and crab walks (which I couldn't make it through).

7/27/10 - 5/3/1 Variation - Good mornings

5/3/1
a1. SSB Good mornings
175x5 @65%
200x5 @75%
230x7 @85% (Not sure if last 2 reps had as good of form as they should have, last one was definitely ugly)

b1. Speed SSB box squats + chains (8 total sets x2)
195x2 + 80lbs chains x 2 sets
195x2 + 100lbs chains x 2 sets
195x2 + 1400lbs chains x 2 sets
195x2 + 200lbs chains x 2 sets

c1. GHR
3x10
c2. GHR situps (crossfit style {deep stretch in bottom, explode up while straightening legs to activate hips more)
3x10


I then went to Jiu Jitsu class and did some open mat with my brother.

7/26/2010 - Boxing

Boxing -
Conditioning included laps around field (3/4 mile)
Sprints (varied from 10 yards back and forth up to 50 yards)
3x 200 yard sprints (active recovery during rest such as pushups, and sit ups)
Indian jog 4 times around football field (i only managed 1 1/2x)


Heavy bag work...6-7 rounds of 3 minutes.

Frogger squat jumps, walking lunges, split jump squats
Wheelbarrow walks/pushups

3/27/10 - ME Bench and JJ

A1) Bench Press
170X5
200X5
230X9

B1) 3 board press
250x2
275x2
300x2

C1) Incline Chain flyes
40 lbs x 2x10
C2) Light band pull aparts
2x10

Jiu Jitsu afterwards

3/20/10 - Jiu Jitsu and ME Upper

After no gi jiu jitsu I performed the following

A1) Bench Press
140x8
160x8
180x6
200x4
220x4

B1) Chain flyes
40lbs x 3x10
B2) Monster Mini Band pullaparts
3x10

C1) Upright cable rows
40lbs x 3x10

Pull aparts and upright rows were real easy, but I was spent...Had no energy at all. So just doing anything was good.

3/13/10 - Jiu Jitsu and RE Lower

After Jiu Jitsu in the morning I did some lifting. This was a fluff day, very light weight as I was already spent form rolling.

Back extensions
3x10

reverse hypers
3x10

TKE's
Light band x3x10

Neck harness
30lbs x 3x15

Band curls
light band x 2x10

3/11/09 - 5/3/1 Military Press - JJ

5/3/1 Seated Military press
65% 120lbsx5
75% 140x5
85% 155x7

Super set
b1) Chain flyes
40lbs x 3x10
b2) Lat pulldowns
110 x3x10

Conditioning circuit
35lb kb 1-arm swings x10 each arm
1 minute jump rope
35lb kb snatch x10 each arm
1 minute jump rope
35lb kb 2 arm swings x10
1 minute jump rope
35lb kb 1 arm clean and press x10 each arm
1 minute jump rope
35lb kb 1 arm swings x 10 each arm

3/9/10 - DE Deads - JJ

Time to update the blog again. I’ve been working out sporatically, been sick all winter…so it hasn’t been consistent, but it hasn’t been non-existent either.
So my focus for the next couple months will be on Muay thai, boxing, and some wrestling. My workouts will be less heavy, be shorter, and include more circuits to improve conditioning.

I’m doing a Mulatto program, but the ME day will follow the 5/3/1 protocol.

Mon: 3/8/10 – Muay Thai
Tues: 3/9/10 – DE Deads
A1) DE deadlift – 10x1@50%
245x10x1
B1) GHR
3x10
B2) Landmine rotations
45x3x10

Circuit (Perform all exercises for 30 seconds, and repeat 2x for a total of 3 minutes)
Burpees
Jumping Jacks
Split squat jumps
I performed 2 rounds.

Then I did some very light, technique based heavy bag work. Like 5 minutes.

Then I went to Jiu jitsu class and open mat.