Ens189's Lifting, MMA, and BJJ Log.

Deads: 135, 225, 315, 415 x 5, 475 x 1.
-Just testing 1RM, this went up very smoothly. Could probably hit close to 500 right now.
Pull-up pyramid to 4 and back.
100 Flutter Kicks.
 
Haven’t been tracking my workouts like I should. Need to jot a few things down so I can work off of them. Within the last week I hit 255x5 on bench. Maxed my dead at 525. Today was:

Front Squats: 95, 115, 135, 155, 185, 205 x 5, 225 x 4, 245 x 2.

Squats off the safety rack: 95, 135 x 5, 185 x 3, 205, 225, 245, 275 x 1
 
Bench: 125, 185, 205, 225, 260 x 5.
-260 was very smooth.

DB Incline: 70, 80, 90 x 5

5 pull-ups, 10 ball slams, 15 burpees, 20 jumping jacks x 5: 13 minutes.
 
Yesterday:
Bench: 135, 185, 205, 225 x 5, 245 x 3
DB Incline: 60, 65, 70 x 10
15 minutes at 7mph on the treadmill.

Today:
Deads: 135, 185, 225, 275, 315 x 5, 365 x 3, 405 x 1
20 minutes at 7mph on the treadmill
 
Quick one because work got busy.

Bench: 135, 185, 205, 225 x 5, 245 x 3
DB Incline: 60, 65, 70 x 10
 
Deads: 135, 185, 225, 275, 315, 365 x 5, 405 x 2
Barbell Bridges: 135, 185, 225, 275, 315 x 5
20 minutes at 7 mph.
 
The numbers are pathetic but I had my best squat form day ever. Been reading "Becoming a Supple Leopard" and it really helped me get the right mental checklist going. Looking forward to progressing from here.

Squats: 95, 135, 185, 205, 225 x 5, 245 x 3
Barbell Bridges: 135, 185, 225, 275 x 5
 
Deads: 135, 185, 225, 275, 315, 365 x 5, 405 x 3
20 minutes at 7mph
 
Bench: 135, 185, 205, 225 x 5, 245 x 4
DB Incline: 60, 65, 70 x 10
20 minutes on the treadmill
 
Squats: 95, 135, 185, 205, 225, 245 x 5
Barbell Bridges: 135, 185, 225, 275 x 5

Finally have my squat at acceptable form.
 
Deads: 135, 185, 225, 275, 315, 365 x 5, 405 x 4

tweaked my lower back again. Strongly considering never deadlifting again.
 
Good day today.
Bench: 135, 185, 205, 225, 245 x 5. 275 x 1 and definitely could've had 2-3 but I bitched out.

DB Incline: 70, 80, 90, 100 x 5
 
Yesterday
Squats: 95, 135, 185, 205, 225, 245 x 5
Barbell Bridges: 135, 185, 225, 275 x 5

Today:
Bench: 135, 185, 205, 225, 250 x 5
DB Incline: 80, 90, 100 x 5
 
Got sick for a bit and took some time off so I just replicated last weeks bench workout. Will try to progress from there.

Bench: 135, 185, 205, 225, 250 x 5
DB Incline: 80, 90, 100 x 5

Five rounds on the heavy bag. I'm fat as fuck right now, need to lose 10-15 pounds.
 
On Cloud 9 today. Squats were deep and powerful, I've never been able to squat like this before with only a minimal warm up.

Squats: 95, 135, 185, 205, 225 250 x 5
Barbell Bridges: 135, 185, 225, 275 x 5
 
Training all week for work so I squeezed in a quick one.

Bench: 135, 185, 205, 225 x 5, 255 x 4
 
Hips were a little tight but still hit good depth on my squats.

Squats: 135, 185, 205, 225, 255 x 5
Barbell Bridges: 135, 185, 225, 275, x 5
 
Yesterday

Bench: 135, 185, 205, 225, 255 x 5
DB Incline: 80, 90, 100 x 5

20 mins on the treadmill and some Yoga for BJJ
 
Hips were cray tight today. Gotta start warming up my flexors way more.

Squats: 135, 185, 205, 225, 260 x 5

Skipped my usual bridges on account of my hips. Then some Yoga for BJJ.
 
Back
Top