Labors of a Dilapidated Fool

[Nnedd]

2/19/22 deload session

Warm up, stretching, resistance bands

SOHP

45lbs x 5
55 x 5
65 x 5
80 x 5

Zercher

80lbs x 5
90 x 5
110 x 5
135 x 5

Db press

25lbs x10
25 x 10
25 x 10

Plate raise

25lbs x 10
25 x10
25 x 10

20 pullups

 

[Nnedd]

2/20/22 deload session

Warm up, stretch

DL

135lbs x 5
170 x 5
205 x 5

Bent over row

75lbs x5
90 x 5
110 x 5

 

[Nnedd]

2/21/22

Starting new cycle, 1 rep max for programming :

SOHP 155lbs
Zercher 260lbs
Row 210lbs
DL 390lbs

SOHP

90lbs x 5
105 x 5
120 x 8 (really leaned back on the last rep)

Fsl

90 x 5
90 x 5
90 x 5
90 x 5
90 x 5

Zercher squat

150lbs x 5
175 x 5
200 x 10 (my knee is more comfortable lately, I might start pushing more on these soon)

Db seated press

25lbs x 10
25 x 10
25 x 10

Db Flat seal row

25lbs x 10
25 x 10
25 x 10

Plate raise
35lbs x10
35 x 10


Landmine press

15lbs x 10 (per arm)
15 x 10
20 x 10

Never done these before, trying to broaden my accessory lifts to better compliment my main lift goals

Pullups
5 reps, 4 sets

 

[Nnedd]

2/22/22

2 hours training

3 5 minute rounds sparring

Drilling collar chokes

3 5 minute rounds rolling

 

[Nnedd]

2/23/22

Warm up, stretching

DL

230lbs x 5
265 x 5
300 x 10

Joker

315 x 5

Bent over row

120lbs x 5
140 x 5
160 x 6

Romanian dl doh

225 x 8
225 x 8
225 x 8

Triceps extensions, biceps curls, flies, floor press

25lbs x10

Pullups

5 reps, 4 sets

 

[Nnedd]

2/24/22

2 hours training

4 5 minute rounds sparring

Drilled take down/pass/collar choke combinations

5 5 minute rounds rolling

 

[Nnedd]

2/26/22

Warm up, resistance bands, stretching

SOHP

95lbs x 3
110 x 3
125 x 7 (7th rep was u.g.l.y.)

Fsl

95 x 3
95 x 3
95 x 3
95 x 3
95 x 10

Zercher

165lbs x 3
185 x 3
210 x 7

Db seated press

25lbs x 10
25 x 12
25 x 12

Plate raise
35lb x 10
35 x10

Landmine press
25lbs x 10 per arm
25 x 10
25 x 10

20 pullups (5x4)

 

[Nnedd]

2/27/22

Stretch, warm up

DL

245lbs x 3
280 x 3
315 x 9

Fsl

245lbs x 5
245 x 5
245 x 5

Bent over row

135lbs x 3
150 x 3
170 x 5 (last one didn't hit my chest, so it's really 4)

Rom DL doh

225lbs x 8
225 x 8
225 x 8

Db Flat seal rows

35lbs x 10
35 x 10
35 x 10

Db Triceps extensions
35lbs x 10

Db Biceps curls
35lbs x5
35 x 5

Db Flies
35lbs x 5

Db floor press

35lbs x 10

I added 10 lbs to my db beach muscle lifts. Might be too much for curls and flies lol

 

[Nnedd]

2/28/22

Warm up, stretch

SOHP

105lbs x 5
120 x 3
130 x 5

Pyramid

120lbs x 3
105 x 10

Zercher

175lbs x 5
200 x 3
225 x 6

Db seated press

35lbs x 8
35 x 10
35 x 10

Plate raise

35lbs x 10
35 x 10

Landmine press

30lbs x 10 (per arm)
30 x 10

Pullups

5 reps 4 sets

 

[Nnedd]

2 hours training

4 or 5 rounds stand up sparring, 5 minutes

30 minutes positional rolling

 

[Nnedd]

3/2/22

Stretch, warm up

DL

265lbs x 5
300 x 3
335 x 7

I loaded the bar for a Joker set, but my lower back felt a touch off when I set down my last rep of 335, so I acted like a responsible person and unloaded it and moved on to rows. No reason to push it and hurt myself going into my rest week. Adulting won the debate against ego.

Bent over row

140lbs x 5
160 x 3
180 x 3

Fsl
140x5
140x5
140x5
140x5


Rom DL doh

Went light again just to be sure my back is solid

185lbs x 8
185x8
185x8

Db biceps curls
25lbs x 10
25 x 10

Db flies

25lbs x 15
25 x 15

Triceps extensions

25lbs x 10
25x10

Db Floor press
35lbs x 12
35x12

Db Flat seal row
35lbsx12
35x12
35x12

Pullups
5 reps 4 sets

 

[Nnedd]

2 hours training

4 or 5 rounds stand up sparring, 5 minute rounds

Drilled over under passing, lapel drag takedowns

3 rounds rolling, 5 minute rounds

Tonight was really great. It was just three of us, but the training was great.

 

[Nnedd]

3/5/22

Deload session

SOHP

45lbs x 5
55 x 5
70 x 5
85 x 5

Zercher

95lbs x 5
120 x 5
140 x 5

Db sitting press

25lbs x10
25 x 10
25 x 10

Pullups

4x5

 

[Nnedd]

3/6/22

Deload session

DL

140lbs x 5
175 x 5
210 x 5

Bent over row

75lbs x 5
95 x 5
115 x 5

 

[Nnedd]

3/7/22

Starting a new cycle. One rep max for calculation

SOHP 160lbs
Zercher 270lbs
Row 215lbs
DL 405lbs


SOHP

95lbs x 5
110 x 5
120 x 9 (last rep was shaky, but I finished it)

Fsl

95 x 5
95 x 5
95 x 5
95 x 5
95 x 5

Zercher

160lbs x 5
185 x 5
210 x 11

Db seated press

35lbs x 10
35 x 10
35 x 10

Plate raise

35 x 10
35 x 10

Landmine press

30lbs on bar x 10(per arm)
30 x 10
30 x 10

Pullups

4x5

 

[Nnedd]

3/8/22

2 hour training

4 rounds 5 minute sparring

4 or 5 rounds rolling 5 minutes

 

[Nnedd]

3/9/22

Stretch, warm up

DL

235lbs x 5
275 x 5
310 x 9

Joker

325 x 5

Bent over row

125lbs x 5
145 x 5
165 x 5

F/s set last

135 x 5
135 x 5
135 x 5

Pullups
5

 

[Nnedd]

3/10/22

2hours training

3 rounds sparring 5 minute rounds

Drilled and taught Kimura and over under stuff

5 rounds rolling 5 minute rounds

 

[Nnedd]

3/12/22

Stretch and warmup

SOHP

115lbs x3
115 x 3
130 x 5

Fsl (I fucked up my warm up, so this is what my first set should have been)

100 x 5
100 x 5
100 x 5
100 x 5
100 x 5

Zercher

170lbs x 3
195 x 3
220 x 7

Db seated press

35lbs x 10
35 x 10
35 x 10

Plate raise

35lbs x 10
35 x 10
35 x 10

Pullups

5x5

 

[Nnedd]

3/13/22

Stretch and warmup

DL

135lbs x 3
225 x 3
255 x 3
290 x 3
330 x 7

Fsl

255 x 5
255 x 5
255 x 5

Bent over row

135lbs x 3
155 x 3
175 x 3 (went for 4 but didn't get to my chest)

Fsl

135 x 5
135 x 5
135 x 5
135 x 5
135 x 5

Biceps curls, Triceps extension, flies

25lbs x 5

Floor press

35lbs x 10
35 x 10
35 x 10