My ADD Training Log 2019

[calvus]

I've sucked at logging lately. Last week work got crazy & I only made it into the gym once. Also went to jiujitsu once, but got called from work & had to leave.

This week I hit the gym Monday 6/17, worked shoulders & then today, 6/19 for deadlifts

Deadlifts
5x135
5x225
3x225
2x275
2x315
5x335
5x335
5x335
10x335

Trying to make it to jiujitsu tonight.

 

[calvus]

Really slacking on the logging but I've been lifting. Had my 3rd week (test week) in the 5's wave of TJM this past week. Here are the results:

Bench:
8x275

Squat:
10x305

Press:
7x170

Deadlift
10x370

I feel pretty good about bench & deadlift. Squat & press are lagging a bit. Starting the 3's wave next, then may text 1RM for fun & switch things up to get a bit more volume. Working like crazy, only made it to BJJ once last week. Probably once this week as well.

 

[calvus]

9/30/19

Haven't been logging, travelled a bunch in Sept and only worked out a couple of times. Getting back into it.

GYM
Warmup
Hip Crossovers
Lunges
Reverse Lunges
Lateral Lunges
Free Squats
YTWL

Core
Plank Roller - 2 x 45sec (60s rest)
Med Ball Rotations - 2 x 15 (60s rest)

Squat - 1 set, PAST failure (10-15 reps)
- 265 x 15 + 245x5 <-- more weight next time

Wide Grip Pulldowns - 1 set, PAST failure (10-15 reps)

Step Ups - 1 hard set (10-15 reps)
- 10 x 60lb DBs

Giving Dave Tates' Strong(er) workout a shot. This is the beginning of Phase 1.1. This is an 8 week, GPP focused phase, with 3 days of weight training a week + 2 Steady-state cardio session (20-30min) and 1 HIIT session per week. HAven't lifted in several weeks, so was definitely sore after Monday.

 

[calvus]

10/2/19

GYM
Core
Plank - 2 x 45sec
Leg Raises (actually did BJJ triangle drills) - 2 x 15

Incline Press - 1 set to Failure (6-8 reps)
- 6 x 135 <-- really struggled here, shoulder & elbow hurting. Might switch to Smith machine incline next time
Dumbell Flies
Tricep Extension

 

[calvus]

10/2/19

PM - BJJ

Went to jiujitsu tonight. Been a while, will definitely be sore. No conditioning Continuing to refine my half-guard game.

 

[calvus]

10/3/19

20 minute bike ride, little over 4 miles

10/4/19

1 hour jiujitsu, private lesson - focus on half-guard, guard transitions

10/5/19

2 hours beach volleyball

10/6/19

Fuck I'm sore

10/7/19

Bench Press
15x45
8x135
6x135
5x135
5x185
3x225
3x225
15x225 + 1 Slow Negative rep
15x135

DB Press
15x35
15x40
15x45
15x50

Tri Pushdown / seated dip
4 sets

Cable cross-overs
4 sets

20 minute walk on incline treadmill

 

[calvus]

Week of 10/7 -

Upper Body 2x, lower body 1x - BJJ 2x

Week of 10/14 -

Legs 2x, Upper Body 1x - No BJJ

 

[calvus]

10/21

Bench
12x95
10x135
10x135
10x135
5x185
5x225
5x225
15x225 + 3 Negatives

5 sets Smith Machine Incline
5 sets cable crossovers
2 sets bb curls