Tuesday 7July2009
3 Min KB(24kg) swings: 114
3 Min Turkish Getups (24kg): 2/side
3 Min KB(24kg) swings: 85
3 Min Turkish Getups (24kg): 2/side
3 Min KB(24kg) Swings: 81
3 Min Turkish Getups (24Kg): 2/side
3 Min Shadow Boxing
3 Min Balance work of stability ball
3 Min Shadow Boxing
3 Min Balance work of stability ball
3 Min Shadow Boxing
3 Min Balance work of stability ball
Thursday 9July2009
Weight: 167 lbs post workout
Time: ~ 1 hour
----------------------------
Rolled with T:
- Got tapped twice by armbar. He's adjuted to my normal armbar defence but he's winding up in the inverted armbar possition each time befor he can get the tap. I can prob counter by crossing over him as soon as we invert.
- Tapped T with and acilies lock that I got off a blown kneebar.
- Lost a perfectly good back mount because I didn't establish uper body control post scramble.
- Set up a kneebar as T stood up attempting to pass my .5 butterfly guard. Losed it when T stepped over and sat down on the exposed foot. This essentially gave him my back. Might have been able to convert to a rolling kneebar as soon as I had turle, but waited to long and missed that.
- Missed an armbar off a scramble because 1) I sat down with everything tucked in and let him rebend the arm, and 2) I did not squeeze legs together around the arm as/after sitting down.
Friday 10July2009
Weight: 168lbs post workout
Time: 45:20
-------------------------------------------------
Superset:
- Overhead Squats(A2G) 135lbs* : 3 + 3 + 2 + 3
- Pullups : 10 + 9 + 8 + 6
-------------------------
Superset:
- Power Clean 155lbs** : 5 + 5 + 5
- Floor Bench Press 155lbs : 5 + 5 + 4
-------------------------
Superset:
- Push Press 115lbs : 5 + 4 + 3
- Inverted Pushups : 10 +10 + 9
-------------------------
Superset:
- KB snatch 24kg : 8 + 7 + 5
- Standing DB curls 30lbs : 8 + 7 + 5
----------------------------------------
Notes
* Have not done OHS in months. I had more trouble keeping the barbell stabalized and in the right possition than I had pushing out of the hole.
** Still not entirely happy with my PC at 155. Feel like I am cutting off my jump and just muscleing the weight up in the later sets.
Tuesday 14July20
Weight : 168lbs
------------------------------------------------
3 3 min Rounds of :
1) KB swings 24kg *
2) Turk Get Up 24kg
3) Bag work
4) Satbility ball Balance work
-------------------------------
Notes :
* Reps were : 118 + 85 + 80
Wukka,
THanks for the encouragement. Seeing your training log on the forum was one of the major factors that got me to regiser and start tracking my workouts online. So, thanks again.
Notes :
* WOuld like to get this under 45 min
** Bump to 155lbs for next Wenesday
*** Last set was a 135 power clean, lay down on bench with bb in the rack pos, press as many times as possible, roll bb down body to waist and then get up. Ie. trying some stupid shit I saw on youtube
**** Bump to 160 for friday.
Thursday 16July2009
Weight : 168
Time : ~1 hour
-------------------------------------------------
Rolled with T.
- Got tapped 3 times: 2 chokes, 1 crank.
- Read 4 pages of Eddie Bravo's "Mastering the Rubber Guard" befor hand. Learned 3 ways to role a joint and how to set up the lock down. None of my new found pot related knowledge helped my guard game, but the lock down really bothered T. He spent most of his time strugleing to get out of the lockdown.
-------------------------------------------
Friday 17July2009
Weigth : 168 lbs
Time : 45:48
------------------------------------------------
Superset:
- Overhead Squat @ 135lbs : 5 + 5 + 5 + 3 *
- pull ups : 10 + 9 + 8 + 7
-----------------------
Superset:
- Power Clean @ 160lbs : 5 + 5 + 5 **
- Bench Press : 2@155(floor) + 5@140(smith) + 4@140(smith)***
-----------------------
Supreset:
- Push Jerk @ 135lbs : 4 + 3 + 4 ****
- Inverted Pushups : 10 + 10 + 10
---------------------------------------
Notes :
* Starting to get this back. Keeping your shoulders shruged up into ears really helps stabalize the lift. Feel like I can push a lot more wieght but am limited by ability to stabalize the BB overhead.
** 5lbs extra mad this pretty tough. Missed first attempt. Foucuse on the jump and putting the heals down hard as I hit the third pull helped.
*** Started trying to do a floor press off a bench (saw it on youtube...) Not good. Since we do not have a cage, or a bench press rack I moved to the smith machien. My reps really need to be deeper, but this was my first time in years to try a real bench press.
**** Been a while since I did Jerks. Wanted to spread my three days of lifitng between the push press, KB Press and the Jerk. Got a lot stronger when I remembered to focuse on the jump and drive my heals into the ground as I locked out the arms overhead.
Monday 20July2009
Wieght: 169lbs
Time: 48:20
------------------------------------------------
Superset:
- Back Squats : 5@180 + 5@225 + 5@225 + 4@225
- Bench Press @ 140 : 5 + 5 + 5 + 5*
Superset:
- Power Clean @ 160 : 5 + 5 + 5**
- Pullups : 8 + 8 + 8
Superset:
- Push Press @115 : 5 + 5 + 5***
- Inverted Pushup : 10 + 10 + 9
------------------------------------
Notes :
* Felt strong and was chest to bar every rep. Bump to 150. Supersetting Squats and Bench was kind of a pain due to having to load and unload the smith machien for each switch. Sucks that we do not have Bench racks and a power cage.
** Watched this vid on youtube and it helped some : http://www.youtube.com/watch?v=kGJ2LOMK-tU - Staying back on my heals made racking the load a lot cleaner.
*** Bump to 120
Wednesday 22July2009
Weight : ?
Time : 32:58
------------------------------------------------
Superset:
- Front Squat @160lbs : 5 + 5 + 5 + 5
- Bench Press @150 lbs : 5 + 5 + 4 + 3
Superset:
- Power Clean @160 : 5 + 5 + 5 *
- Pull ups : 9 + 9 + 8
-----------------------------------
Notes : Short workout. Pressed for time and distracted by life and work.
* first set was beautifull. Second set was ugly except for last 1. Third set was horrible Missed three times but made myself stay till I got all 5.
Thursday 23July2009
Squat Clean Day :I never work squat cleans, but I have a bad habit of over pulling, skipping the jump, and catching too high when I do power cleans. Hoping that adding squat cleans into my workout will fix my catch problems and teach me to be more aggerssive as I drive under the bar.
Hit 170 and 175 a bunch of time. I missed 185 3 or 4 times. I can pull 185 more than high enough to get under it but I'm still not driving under the bar agressivly enought to catch that weight. All mental.
Wednesday 29July2009
Weight : 169lbs
Time : 44 Min
-------------------------------------------------
Superset:
- Front Squats @ 165 : 5 + 5 + 5 + 5
- Bench Press @ 160 : 5 + 5 + 5 + 3.5
Superset:
- Hang Cleans @ 135 : 4 + 4 + 4 *
- L Sit Pull Ups : 5 + 5 + 5
Superset:
- Strict BB Press @ 95 : 5 + 5 + 4
- Pull Ups : 8 + 7 + 6
-------------------------------------------------
Notes :
* I really need to work on my hang cleans. They are clearly the week link in my power clean/full clean chain. Would have a way better max if my hang clean was better.
Monday 3Aug2009
--------------------------------------------
Weight : 168.5
Time : 50 min
--------------------------------------------
Superset :
- back Squat: 7@185 + 5@225 + 5@225 + 5@225*
- Bench Press @ 155 : 5 + 5 + 5 + 4.5**
Superset :
- Hang Power Clean @135: 5 + 5 + 5***
- L sit Pullups : 5 + 5 + 5
Superset :
- Strict BB Press @ 95 : 5 + 5 + 5
- Inverted Push ups: 12 + 10 + 10
Dead Lift @225 : 3 ****
-----------------------------------------
Notes :
* Finaly! Felt strong with this weight and made my targets. Bump to 230 next week
** Think I recorded weight as 160 last wednesday. Pretty sure that should have been 155.
*** Watched this video that realy helped my technique : http://www.youtube.com/watch?v=GFajXxyuABM . Specificly pushing the knees through and then rolling out into the hang posture befor pulling. Now if I just jumped and landed as solid as the freeking girls in the video did...
**** Dead Lifts: Have not done dead lifts in years. Will do tham at least once a week from now on.
Tuesday 4Aug2009
-----------------------------
Sweaty Yoga @ Black Swan with wife.
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