Labors of a Dilapidated Fool

[Nnedd]

3/14/22

Stretch and warmup

SOHP

110lbs x 5
120 x 3
135 x 3

Pyramid

120 x 3
110 x 10

Db seated press

35lbs x 10
35 x 10
35 x 10

Landmine press

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

Pullups

5x5


Had family stuff unexpectedly tonight so I cut out squats, which was good cause my hip is kinda buggin

 

[Nnedd]

3/15/22

2 hours training

3 rounds stand up sparring 5 minutes

Drilled yoko wakare, ude gaeshi, sacrifice throw off insWakame,

4 rounds rolling 5 minutes rounds

 

[Nnedd]

3/16/22

Stretch and warmup

Zercher

180lbs x 5
210 x 3
230 x 5

Bent over row

145lbs x 5
165 x 3
185 x 3

Fsl

145 x 5
145 x 5
145 x 5


Db Flat seal rows

35lbs x 10
35 x 10
35 x 10

Db floor press

35lbs x 10
35 x 10
35 x 10

 

[Nnedd]

3/17/22

2.5 hours training

4 rounds stand up

Taught Kimura stuff

Rolled 4 rounds

 

[Nnedd]

3/19/22

Stretch and warmup

DL

275lbs x 5
310 x 3
345 x 5

1.5 hours bjj open mat

 

[Nnedd]

3/22/22

2 hours training

3 rounds stand up sparring, 5 minute rounds

Drilled shin on shin stuff, sweep to pass

4 rounds rolling, 5 minute rounds

My back was super tight on Saturday, skipped any workouts till today, which turned out good, my back decent

I took two muscle relaxers Saturday night before bed, then slept basically the whole next day lol

Turns out one muscle relaxer is probably enough next time

 

[Nnedd]

3/23/22

Deload session

Stretch and warmup

SOHP

60lbs x 5
70 x 5
85 x 5

Db seated press

35lbs x 10
35 x 10
35 x 10

Pullups

5x5

Back is much better but still tight, so I'm just taking it easy till next week

 

[Nnedd]

3/24/22

2 hours training

4 rounds sparring, 3 minute rounds

Drilled sweeps (tripod, waiter, de la riva sweeps, blah blah)

6 rounds rolling, 5 minutes

 

[Nnedd]

3/26/22

Stretch and warmup

SOHP

95lbs x 5
110 x 5
120 x 8

Fsl

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

Db seated press

35lbs x 10
35 x 10
35 x 10

Landmine press

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


My back is still slightly tight, and I have stuff in life, so I just did the press stuff today.

I feel like I'm at the point in my lifts that I might be programming too high, so I didn't add weight this cycle. So for the next cycle, one rep max for calculations are

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

 

[Nnedd]

3/27/22

Stretching and warm up

Row

125lbs x 5
145 x 5
165 x 5

F/ssl

135 x 5
135 x 5
135 x 5
135 x 5
136 x 5

Db Flat seal rows

35lbs x 10
35 x 10
35 x 10

Db Floor press

35lbs x 10
35 x 10
35 x 10

Pullups

5x5

 

[Nnedd]

3/28/22

2.5 hours training

1 hour Thai boxing, partner drilling
5 5-minute rounds sparring

1 .5 hours bjj

Darce and stand up drilling

6 5-minute rounds rolling

 

[Nnedd]

1 hour bjj

Drilled kosoto gake, guard retention

5 5-minute rounds rolling

I rolled my ankle sparring last night, and hyperextended my elbow fighting for grips on the feet. Sucks cause my back is feeling good and loose again

Going to get a massage tomorrow and take the day off from training. For sure doing combat on Thursday, probably Sat and Fri. Going to play it by ear with lifting

 

[Nnedd]

4/10/22

Been fighting a cold and subsequent sinus infection for about 12 days that wiped me out. Got some drugs to fix the infection and I'm starting to feel better.

Today is just about moving around again. My arm is fairly healed from the bjj injury 2 weeks ago, pressing was a good test in if felt decent.

Lost almost 3 weeks of lifting, so I'm going to dial back numbers and program next week.

SOHP

85lbs x5
100 x 5
110 x 5
100 x 5
95 x 5

Db seated press

25lbs x 10 (5 sets)

Elbow felt good, feels good to be back among the living.

Gonna train Mon or Tues. I expect alot of wheezing and hacking, but it will be nice to get on the mats and fuck shit up.

 

[Nnedd]

4/11/22

Stretch and warmup

DL

235 lbs x 5
265 x 5
300 x 5
235 x 5
235 x 5
235 x 5

Db Flat seal row

35lbs x 10
35 x 10
35 x 10

Took it light again today, but I'm feeling much better

Good to be back

 

[Nnedd]

4/12/22

2 hours training

3 3-minute rounds stand up sparring

Drilled self defense bjj, punch block etc.

4 5-minite rounds rolling

Only a little hacking, good to be moving around, finally turned the corner on this bullshit cold

 

[Nnedd]

4/13/22

Stretch and warmup

SOHP

95lbs x 5
110 x 5
120 x 6

Db seated press

35lbs x 10
35 x 10
35 x 10

Landmine press

25 lbs on bar x 10 per arm
25 x 10
25 x 10

Went light cause arm is still so so. For sure lost some progress, but not terrible. It's been 3 weeks since I lifted by my programming with a few injuries in the mix, so it's expected I'd backside

 

[Nnedd]

4/14/22

1 hour training

Drilled self defense guard control, punch block, stand up, standing headlock escapes.

3 5-minute rounds rolling

 

[Nnedd]

4/16/22

1.5 hours open mat
10 5-minute rounds

 

[Nnedd]

4/17/22

Stretch and warmup

Bent over row

125lbs x 5
145 x 5
165 x

Fsl

125 x 5
125 x 5
125 x 5
125 x 5
125 x 5

Zercher

160lbs x 6
180 x 5
210 x 7

Db Flat rows

135lbs x 12
135 x 12
135 x 12

My elbow is still on the mend, so I'm skipping accessory stuff for a bit

 

[hardheart]

What kind of gym has 135lb dbs? Hot damn.