Bushido Survives Weightlifting and BJJ/Judo Log

[bushidosurvives]

@Fahcough. yep had some traveling that i did and am now in a position to get back in. appreciate the motivation/support.

***Day 1 with more focus on conditioning and strength is tomorrow.

 

[bushidosurvives]

6/10
Back in Black (Hadn't slept for >26 hrs. Will be better recovered for my next training session)
-Power Snatch: 135x2, 150x1, 160x2x1, 160xx
-Hang Power Snatch: 110x3, 135x3, 140x3, 135x3
-Pause Back Squat: 215x2, 225x2, 235x2, 245x1, 225x2x3
-Snatch Deadlift Shrugs s/s with 75 lb KB swings s/s with Reverse Hypers: 175x5+5/ 12 KB swings/ 10 Hypers, 185x5+5/ 12 KB swings/ 10 Hypers, 185x5+5/ 20 KB swings / 10 Hypers

 

[bushidosurvives]

6/11
Treadmill: 8 min/mile pace for 5:30 then 9 min/mile pace 2:30 then 10 min/mile pace 2:30. Will progressively push these.
Rack Jerk: 176x1, 187x1, 200x1, 205xx, 208x1, 200x4x1
Pause Bench Press: 155x3, 175x1, 187xx, 155x3x3
Close grip bench press: 4x5x110 s/s w/ side lateral raises
SLRs, plate workout etc
-Charlie horsed at the end due to a lack of electrolytes. Will bring in electrolytes next time.

 

[bushidosurvives]

6/12 (162 BW will be back around 168 as soon as the creatine starts kicking in again)
Session 1 (strength)
Power Clean: 175x2, 190x2, 205x1, 210xx2, 190x3...the misses at 210 were not due to the pull but due to slow elbows. Will come back as the elbows quicken up and the hang power clean starts pushing higher.
Hang Power Clean: 165x3, 175x3, 185x3 (had 1 more in me)
Back Squat: 225x2, 245x2, 255x1, 265x1, 275xx, 235x5
Clean Deadlift+Shrug: 225x5+5, 235x5+5, 245x5+5

Session 2 (conditioning/abdominal work)
-decided to enjoy life with old friends instead.

 

[bushidosurvives]

6/13
Conditioning
10 rounds of 75-90 seconds 6 min/mile treadmill work supersetted with 15 44lb kb swings at 5k+ elevation.
***HR swings to upper 150s low 160s. Rest to low 100s. Rinse, lather, repeat.
***Net outcome: 2.1 miles and 150 kb swings at 44 lbs secured.
***Will drop the pace from 6 min to 5:50 the next time I run this sequence.

 

[bushidosurvives]

6/14
Power Snatch: 155x1, 160x2x1, 165x2x1, 170x1, 170xx
Power Clean: 185x2, 205x1, 215x1
Pause Back Squat + Back Squat: 225x1+1, 245x1+1, 255x1+1

 

[bushidosurvives]

6/15
Snatch Push Press: 165x3, 185x2, 195x2x1, 200xx (lockout)
Strapless Stiff Bar Deadlift: 275x2x4, 315x2x2, 275x8+8 shrugs
Pause Bench Press: 145x3, 160x3, 170x3, 185x1

***as the bench pushes so will the snatch push press. As the deadlift pushes per the modified benny mag program, so will the clean deadlift and subsequently the clean.

 

[bushidosurvives]

6/16 (off day session)
Back Squat (Wave 1): 245x1, 265x1, 275x1, 285xx
Strict Press: 95x1, 110x1, 120x1, 125x1, 130x1, 135xx
Back Squat (Wave 2): 225x1, 245x1x, 260x1, 275xx, 275x1

***Fun little hike after.

 

[bushidosurvives]

6/17
Hang Power Snatch: 135x3, 145x2, 155x1, 160x1, 165x1, 155x1, 155x2
Pause Back Squat: 225x1, 245x1, 265x1, 275x1, 240x3, 240x3 (wanted 5s but was losing brace, will work on that a bit more)
Snatch Deadlift and Shrug: 190x5+5, 200x5+5, 210x5+5
***wanted to get a hike in but it rained.

 

[bushidosurvives]

6/18
Rack Jerk (split): 185x1, 195x1 (very slight right adductor tweak due to catching with right hip, terminated movement. will push for a more balanced movement in future)
Power Jerk: 145x1, 165x1, 185x1, 185xx (transitioning to power jerk formally now)
Bench Press: 155x3, 170x3, 170x2, 155x5
****2 hour hike after

 

[bushidosurvives]

Last week of training. back in gym after months. Base numbers

Power Snatch: 155
Hang Power Snatch: 140
Muscle Snatch: 115
Power Clean: 200
Hang Power Clean: 185
Pause Back Squat: 255
Pause Bench Press: 175
Standard Deadlift: 350
Snatch Grip Dead: 315

Quite weak punching at 70%. Will get my programming to start including more volume, KB swings for work capacity, and accessories to build my base back up. Will report back in at the end of next week.