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5by5

Bodyweight: 180 pounds. Height 6'2
Friday, Apr 24, 09

Bench Press 160x5
Squat 135 155 170 180 195
D-Rows 135 135 145 155 165

Monday April 27
Bench 135 145 155 175 185
Squat 185 205 205 205 205
D-Rows 155 165 165 165 165

Wed April 29
MPress X 95 115 95 105
DeadLifts 205 205 225 225 225
Squats 185 205 205 205 205
Pull Ups 35lbs x5

Friday, May 1
Bench 175x5
Squat 135 165 185 205 215
DRows 135 145 155 165 175

Monday, May 4
Bench 145 165 175 185 190(bad form on last one)
Squat 205x5
DRows 165x5

Wed, May 6 (Began using Creatine)
MPress 122 122 122 122 X
DeadLift 212 232 262 262 282
Squat 222x5
Pull Ups 35x5

Friday, May 8
Bench 185x5
Squat 155 185 205 215 240
DRow 145 155 165 175 185

Monday, May 11
Bench 145 165 175 185 195(Bad form)
Squat 225x5
DRows 175x5

Wednesday, May 13
MPress 122x4
Deadlift 262x5
Squat 225x5 (noticed my legs were shaking on the way up)
Pull Ups 35 35 35 40 40

Friday May 15
Workout skipped due to school.

Monday, May 18
Bench 145 165 175 185 200
Squat 230 x5(good form)
DRows 185x5

Wed, May 20
MPress 120 120 120 125 X
DLift 225 255 265 265 265
Squat 225x5 (clean form)
Pull ups 40lbsx5

Sat, May 23
Bench 190x5 (Did it with good form)
Squat 155 185 205 225 245
DRows 135 155 165 185 205

Monday, May 25
Bench 135 155 165 185 205 (Did it with good form-Bench is really starting to come along.)
Squat 235x5
DRows 185x5

I'm back bitchezz!

We got another tourny comming up mid March and Arnold is back. I've been training lots.

I took out the strength workouts and left the conditioning ones. Right now I go to bjj practise about 4 times a week and have 4-5 conditioning workouts throughout the week. I'm structuring them to mimic my matches. My matches will be 5 mins long. So I'm going full out for 6 minutes in my workouts, then resting 1 min and going all out for 6 minutes again. I'll try to stretch it to 7 soon.

I've also started comming up with a game plan.

a) I must practise pulling guard 20 times after every class to get used to the feeling.
b) If I end up in my guard I'll branch off into Pitstop, or Rubber Guard to overhook.

I also have to make 172 pounds, which shouldn't be so bad considering the weigh -ins are the day before.

To add to all of this I'm back in school starting Tuesday.

Looks like I got lots of stuff on my plate. It's in times like these where I strive to keep things simple.

1. Business/School
2. Working out/gf

ICT Workout 4

Did my ICT workout today.

This workout consists of two parts and is focused on strength endurance.

Part 1:
10 burpees
20 lunges
30 bodyweight squats

Repeat circuit 5x. You can rest 30-60 seconds between circuits.

Part2
10 Pullups
20 Power overs
10 Barbell Rows (I only did 5 because I put on too much weight-95 pounds was too much after the pullups).

Do 5 circuits. Part 2 has no rest periods. Rest comes on an as needed basis. Strive to complete all 5 circuits as quick as possible.

Train hard!

Long time no update, Ive been kidna just resting/chilling out- still going to practises obviously.
No more strength workouts, from now on only bjj and conditioning.

I had 4 hours sleep and did osme bjj rolling today, then I had work. Now I"m going to pass out soon and rip it up tom!

Get excited.

Monday Novemeber 24, 08

Yeah...so it happenned: I'm overtraining again. In order to fix this I'm going to spread apart my strength/conditioning workout days to give my body more time to recover.

Today I had to workouts. I did my max strength workout:

A1Pull ups(40 pds) 4x5
A2Squats 4x5 185 (took it easy today)
B1 One arm pushup 4x6
B2 One legged squats 4x5
C1Handstand Pushups 4x10
C2Superman 4x20
D1Bodyweight Tricep Ext 3x10
D2Calf Raises 3x20

At night I went to bjj practise. Relearned a bunch of old sweeps and felt like crap in sparring. I'm just overtraining a bit. Need more rest. Cheers.

Sunday Nov. 23, 08

Saturday was a rest day. I pretty much just worked all day.

Sunday: I did some sparring. For like 1.5 hours.

Then in the afternoon I did the card workout.

Red- Burpees
Black- Push ups

Royalty cards equal to 10. Aces equal to 11. No rest periods. Holy crap...that was tiring :)