Ens189's Lifting, MMA, and BJJ Log.

Need to get back to logging.
2 mile run for lunch
Bench: 135, 185, 205, 225, 245 x 5, 255 x 4
DB Incline: 70, 80, 90, 100 x 5
30 on/30 off sprints on the assault bike.
 
Super tough 5x7 minute rounds with our Super Heavy Black Belt today.

Squats: 135, 185, 205, 225, 245 x 5
-Left hip was bugging me again, seems to do that every other session.

Barbell Bridges: 135, 185, 225, 275 x 5

Leg Press: 2, 4, 6, 8 Plates by 10, 10 by 6.
 
More rounds with the black belt and our toughest purple today.

Deads: 135, 185, 225, 275, 315, 365 x 5, 405 x 3
-Felt good to get back to these, will go for four reps next week.

Pullups 3x3

30 sec on/30 off sprints on the Assault Bike.
 
Bench: 135, 185, 205, 225, 245 x 5, 255 x 4
DB Incline: 70, 80, 90, 100 x 5
Assault Bike Sprints 30 secs on/30 off x 10
One hour of BJJ.

Really tried dialling my diet in, according to the FitBit App I ran an over 3k calorie deficit yesterday.
 
Really good week so far. 4th day in a row of BJJ then at work:

Deadlifts: 135, 185, 225, 275, 315, 265, 405 x 5
-First time I've hit 405 x 5 in awhile.

Pullups: 3x5

20 Minutes on the treadmill.
 
Four days of BJJ this week so far. Today I got back to lifting.
Bench: 135, 185, 205, 225, 245 x 5
DB Incline: 70, 80, 90, 100 x 5
-Shoulder feels really off today. Almost like its not in the socket or something. Could be BJJ related.
30/30 Assault Bike Sprints.
 
Back to bench today, I had a PT test for a new job yesterday. Passed it with flying colors but really strained both my calves/Achilles area. Reckon I'll need a few more days off of lower body lifting. Also 2 days of BJJ so far this week.

Bench: 135, 185, 205, 225, 250 x 5
-Fairly easily.
DB Incline: 70, 80, 90 x 5, 100 x 8
Assault Bikes Sprints 30/30 x 10.
 
Three days of brutal BJJ sessions, one comp class and then I ran open mat (5 x15 minute rounds) New Years Eve/Day. Capped it off with

Deadlifts: 135, 185, 225, 275, 315, 365 x 5, 405 x 3, 465 x 1
 
Back to logging consistently. Started a new job in a very small town but there's a workable gym.

Bench: 135, 185, 205, 225, 255 x 5
DB Incline: 70, 80, 90, 100 x 5
4 x 10 Triceps Pulldowns

3x10 inverted situps/GHR.

10 minutes treadmill, 500 m on rower.

Hitting BJJ tonight after work.
 
Half hour on the stair master at 0500 today (Fasted). I can do the fasted cardio when it's easier stuff like this, not so much with the rower/assault bike.

BJJ at noon as I'm teleworking today.
 
Crazy busy with the new job and we just sold our house. Back to lifting and logging this week. Also started TRT on 5/25 and really starting to feel the effects.

Monday (6/7):
Bench: 135, 185, 205, 225, 245 x 5
Incline DB: 70, 80 x 8, 90 x 6
Pec Fly: 90, 130, 170, 210 x 10
Tricep Extension: 60, 70, 80 x 10

Hour of BJJ but pretty light.
 
Tuesday (6/8)
Barbell Rows: 95, 135, 155, 175 x 5
DB Rows: 80, 90, 100, 105 x 5
Outer/Inner Lat Pulldowns 60, 70, 80 x 10
500 m row/1 min rest x 5. 4 sets under 2 minutes.
 
Today (6/9)
Hack Squat: 135, 185, 225, 275 x 10
Squats: 135, 155, 185, 205, 225 x 5
Leg Curls: 80, 90 x 10, 100 x 8
Leg Extensions: 120, 140, 160 x 10
Inner Thigh Machine: 120, 140, 160 x 10

My squats actually went really well and felt smooth. Also did an hour of BJJ today.
 
Got my black belt in BJJ on Saturday. That was a pretty tough session. Another hour of BJJ on Monday, nothing too crazy. Last night was a BRUTAL session.

Today I snuck a quick lift in while on lunch at in-service training.

Bench: 135, 185, 205, 225 x 5, 255 x 4
DB Incline: 70, 75, 85 x 8 (Dumbbells are weird sizes at the SAC Office).
 
Haven't posted in a while. Been here at my new academy for a month and it was chaos before that. Today was good, have to switch to straight bar deads since I got here since I haven't seen a trap bar anywhere so I'm going very slowly with these.

Deads: 135, 185, 205, 225, 245, 275 x 5
Barbell Rows: 95, 135, 155, 185, 205, 225 x 5
-Had to cheat off the floor for the last two reps at 225 but still felt good.

Two mile run in 17:17.
 
Two miles in 18:30 this AM.

Bench: 135 x 12, 185 x 10, 205 x 8, 225 x 6, 245 x 4
OHP: 95, 115, 135 x 5, 155 x 2
100 situps.
3/1 minute planks.
10 rounds of 30 on/30 off on the Assault Bike.
 
2 mile run this AM in 18:19.

Shitshow in the gym here today. Couldn't find a squat rack for the life of me.

Did forward hack squats: 135, 185, 225, 275, 315 x 10
Leg Press: 200, 290, 380 x 10
Leg Extensions: 3 x 10
500m sprint/1 minute off x 5 on the Concept 2. Average pace of 1:49.2. That was brutal.
 
Had another flare up of my back last Sunday doing rows with just 155. Really disappointing as it cost me an entire week of training. It's still pretty fucked but I ran yesterday/today and did a chest day today. Doubt I'll be able to do more than just a BS curls for the girls workout this week. No chance I can squat/deadlift/row for at least another week.

Yesterdays Run: 3 miles in 26:38. Was extremely surprised that I held a sub 9 pace.
Todays run: 3 miles in 26:44. Same traffic, felt like I was moving slow but it worked out.

Bench: 135 x 12, 185 x 10, 205 x 8. 225 x 6, 245 x 4
Lot of assistance work. Hammer Incline Machine: 135, 185, 225 x 10, 275 x 8
Tricep Pulldowns, Pec Deck, Tricep Extensions.

Did two Yoga for BJJ vids (Spine and Hips) to try and get some relief. Still pretty locked up.
 
Three miles today in 28:34. Not anywhere near where I wanted but better than nothing.

Forgot to log that I did a 20 minute row on Friday to set a baseline when I can't run. 4514 meters is the number to beat. Should be easily attainable.
 
Still can't left due to my back. 3 miles in 27:04. Not great.
 
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