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  • Magnesium Carbonate, 4oz Gloves, and Sledgehammers

    I think I'll take a moment to celebrate my age, the ending of an era, and the turning of a page. It's time to focus in on where I go from here. Lord have mercy on my next 30 years... My next 30 years will be the best years of my life. Raise a little family and hang out with my wife. Spend precious moments with the ones that I hold dear. Make up for lost time here in my next 30 years.

    www.youtube.com/watch?v=NoR78-PomKc




    Figured since it's my 30th birthday, I should update the first post of my log.


    The Stats:
    Age: 30
    Height: ~5'9"
    Weight: 219lbs (up ~15 from when I stopped landscaping and got a 4 day a week office job a month ago)


    Current 1RMs
    Squat: 410 - March 8, 2015
    Deadlift: 475
    Bench: 282.5
    SOHP: 175
    Zercher DL: 355
    PP/Jerk: 255, May 20, 2015


    All Time PRs:
    DL: 545lbs, with crappy form and just shy of locked out, but it's still my measuring point
    ZDL: 375lbs
    Back Squat: 410lbs
    Z Squat: 405lbs
    Bench: 305lbs
    SOHP: 185lbs x3
    PP/Jerk: 255lbs



    Current goals are to get stronger, lose BF, and improve both conditioning and martial arts skills. To do this, I'm going to be doing the original 531 2-day split (although with Zercher DLs instead of conventional), working up to BBB assistance. Also trying to get either 1 day of bagwork or martial arts in a week as well, although I don't know how often that will happen.
    Last edited by RedNeckJiuJitsu; 05-20-2015, 07:57 PM.
    Someday I may write more weight lifting articles

    My Workout Log

    My God's not dead. He's surely alive. He's livin' on the inside, roarin' like a lion.

  • #2
    2/11 - I was going to skip my deload weeks, since Wendler says they're not necessary for a 2-day split, but I decided that since I'm bulking right now, a couple sessions focused on hypertropthy might be helpful. So, I will be using the weights given for the deload sessions, but doing 8-rep sets instead of 5. I will still include my hypertrophy focused assistance.



    Warm-ups and dynamic stretches


    ZDL
    170x8
    190x8
    205x8
    220x5
    237.5x5 - Nasty pump in my lower back on these last 2 sets, hence 5 reps instead of 8.


    SOHP / Rope Pull Ups
    90x8
    98.75x8 / 8
    107.5x8 / 7
    116.25x8 / 6
    125x10 / 5 - Would've been 11 reps but the bar didn't come all the way down between #1 and #2.


    Back Squat
    155x20


    Push Press/Jerk
    95x16


    Treadmill
    50:05, 2.39mi @ ~2.8mph - UFC 1: Gordeau VS Tuli, Frazier VS Rosier, Gracie VS Jimmerson, Shamrock VS Smith


    Some stretches and contrast shower
    Someday I may write more weight lifting articles

    My Workout Log

    My God's not dead. He's surely alive. He's livin' on the inside, roarin' like a lion.

    Comment


    • #3
      2/14
      Warm-ups and dynamic stretches


      OHS
      75x8
      Front Squat
      170x8
      Back Squat
      190x8
      210x8
      227.5x8
      245x8


      Paused Bench / 100lb Thick Handle Unilateral DB BORs
      135x8
      150x8 / 12
      162.5x8/ 12
      176.25x8 / 12
      190x8 / 12


      Back Squat
      160x20


      Rope Push-ups
      x20


      Treadmill
      40:00, 2.07 mi @3~mph - UFC 1: Gordeau VS Rosier, Gracie VS Shamrock 1, Gracie VS Gordeau


      Stretches, contrast shower
      Someday I may write more weight lifting articles

      My Workout Log

      My God's not dead. He's surely alive. He's livin' on the inside, roarin' like a lion.

      Comment


      • #4
        2/16 - Cardio


        2 min Jump Rope


        20x1 min rounds on heavy bag, 20 sec rest between rounds
        - The focus was on power strikes as much as possible. I alternated sides each strike (left, right, left, right), and did 1 type of strikes each round: spinning back kick, inward crescent kick, front leg roundhouse, front leg snap, side, roundhouse, front push, outward crescent, jab palm, straight palm, spinning back kick, front leg roundhouse, front leg snap, side, roundhouse, front push, side, outward crescent, jab, straight palm


        - wraps and gloves on
        4 min bag punching combos
        4 min "Tabata Interval" straight punches
        4 min bag punching combos
        - focus on speed, as I don’t have good bag gloves and tend to hurt my right hand throwing power punches


        Some stretches and contrast shower



        Had a heck of a cheat day post workout with cake and ice cream and potato chips at the first of the baby showers for my wife. This one was mostly to reconnect with some of her family.
        Someday I may write more weight lifting articles

        My Workout Log

        My God's not dead. He's surely alive. He's livin' on the inside, roarin' like a lion.

        Comment


        • #5
          2/18 - 531 Wave 3, 5 session #1
          Warm-ups and dynamic stretches


          ZDL
          230x5
          250x5
          270x5
          288.75x5
          306.25x2 - bad day: stress and need more sleep. will restart this wave next week
          306.25x2
          306.25x2


          SOHP / Rope Pull Ups
          118.75x5
          128.75x5 / 8
          138.75x5 / 8
          147.5x5 / 7
          157.5x5 / 6


          No hypertrophy work today


          Treadmill
          40:00, 1.85mi @ 2.8mph - UFC 45: Edwards VS Agallar, Rockel VS Liguori, skipped Rodriguez VS Rizzo, Lawler VS Lytle


          Some stretches


          Just feeling run down today. Feeling a bit better post workout, but I know I need more sleep.
          Someday I may write more weight lifting articles

          My Workout Log

          My God's not dead. He's surely alive. He's livin' on the inside, roarin' like a lion.

          Comment


          • #6
            Moved some firewood around yesterday. Not sure how long I spent doing that, but I know it was freezing cold and I was still sweating in my Carhart.


            2/21
            Some warm-ups


            OHS
            85x5
            Back Squat
            240x5
            260x5
            278.75x5
            297.5x5
            +belt
            315x5


            Paused Bench / 100lb Thick Handle Unilateral DB BORs
            180x5
            195x5 / 12
            210x5 / 12
            210x5 - forgot to change the weight
            223.75x5 / 12
            237.5x6 / 12


            Back Squats
            165x20


            Rope Push-ups
            x22


            Stretches, contrast shower


            Didn't sleep that well last night, although I did sleep in a bit this morning. Also ate a big meal about 4 hours pre-WO. Not sure if that affected or not, but since I'm used to not eating that much before lifting, even that far ahead of time, it probably didn't help. Just reinforces my decision to repeat Week9 next week. Also, I think instead of doing my deload week as hypertrophy, I'm just gonna go back to skipping it, since I have hypertrophy as assistance on my other workout sessions.
            Gonna do some conditioning tomorrow I think.
            Someday I may write more weight lifting articles

            My Workout Log

            My God's not dead. He's surely alive. He's livin' on the inside, roarin' like a lion.

            Comment


            • #7
              2/22


              Warm-ups and dynamic stretches


              Katas


              11x1 min rounds on heavy bag, 20 sec rest between rounds, alternating sides each strike, changing strikes each round: roundhouse, front push, side, palm jab, palm straight, roundhouse, front leg snap, side, palm jab, palm straight, roundhouse
              - focus on power


              Treadmill
              ~32 min, ~1.54mi @ 3.1mph (I don't know exactly my time or distance because my tablet bumped the reset switch on the treadmill around the start of the last match so I had to guess off what I last remembered seeing) - UFC 45: Tanner VS Baroni, Cabbage VS Tank, Shamrock Hall of Fame Admission, Vitale VS Lindland rd 1


              Shoulder rehab, stretches, and contrast shower
              Someday I may write more weight lifting articles

              My Workout Log

              My God's not dead. He's surely alive. He's livin' on the inside, roarin' like a lion.

              Comment


              • #8
                2/26 - 531 Wave 3, 5 session #1, redux


                Warm-ups and dynamic stretches


                ZDL
                230x5
                250x5
                270x5
                288.75x5
                306.25x6


                SOHP / Rope Pull Ups
                118.75x5 / 8
                128.75x5 / 7
                138.75x5 / 5
                147.5x5 / 6
                157.5x8


                ~10 minute break; still not getting enough sleep at night


                Back Squat
                170x14 - quads cramped pretty good on


                Push Press/Jerk
                95x13


                Too pooped to stretch. Need food. Then contrast shower. Planning to do some treadmill and stretch good tomorrow.
                Someday I may write more weight lifting articles

                My Workout Log

                My God's not dead. He's surely alive. He's livin' on the inside, roarin' like a lion.

                Comment


                • #9
                  2/27


                  ~1 hour moving firewood


                  Treadmill
                  35 min, 1.75 mi @ ~3mph; UFC 45: Lindland VS Vitale 2, Hughes VS Trigg 1


                  Stretches and contrast shower
                  Someday I may write more weight lifting articles

                  My Workout Log

                  My God's not dead. He's surely alive. He's livin' on the inside, roarin' like a lion.

                  Comment


                  • #10
                    3/1
                    Warm-ups and dynamic stretches


                    OHS
                    85x5
                    Back Squat
                    240x5
                    260x5
                    278.75x5
                    297.5x5
                    315x7
                    -video



                    Paused Bench / 100lb Thick Handle Unilateral DB BORs
                    180x5 /13
                    195x5 / 13
                    210x5 / 13
                    223.75x5 / 13
                    237.5x8
                    - video



                    Back Squats
                    170x20


                    Rope Push-ups
                    x23


                    Heavy Bag Intervals - 18 rounds, 1 min on, 20 sec off, alternating sides each strike, focus on form and power (as much as possible): roundhouse, palm jab, side kick, palm straight, front push, palm hook, roundhouse, palm jab, side kick, palm straight, front push, palm hook, roundhouse, palm jab, side kick, palm straight, front push, palm hook


                    Stretches, meditation, contrast shower



                    I decided to add a little meditation to my cool down time. Instead of just clearing my mind, I focused on a passage from the Bible. Going to try to make this a habit. When I do, I'm going to include the passage that I meditate on in my log.

                    Psalm 1
                    1 Blessed is the one
                    who does not walk in step with the wicked
                    or stand in the way that sinners take
                    or sit in the company of mockers,
                    2 but whose delight is in the law of the Lord,
                    and who meditates on his law day and night.
                    3 That person is like a tree planted by streams of water,
                    which yields its fruit in season
                    and whose leaf does not wither—
                    whatever they do prospers.
                    4 Not so the wicked!
                    They are like chaff
                    that the wind blows away.
                    5 Therefore the wicked will not stand in the judgment,
                    nor sinners in the assembly of the righteous.
                    6 For the Lord watches over the way of the righteous,
                    but the way of the wicked leads to destruction.
                    Last edited by RedNeckJiuJitsu; 03-02-2013, 11:55 AM.
                    Someday I may write more weight lifting articles

                    My Workout Log

                    My God's not dead. He's surely alive. He's livin' on the inside, roarin' like a lion.

                    Comment


                    • #11
                      3/5 - 531 Wave 3, 3 sesssion #1


                      Warm-ups and dynamic stretches


                      ZDL
                      225x3
                      250x3
                      270x3
                      288.75x3 - Too much water before this set. Thought I was gonna yak between reps 2 & 3
                      306.25x3
                      325x5


                      SOHP / Rope Pull Ups
                      115x3
                      128.75x3 / 8
                      138.75x3 / 8
                      147.5x3 / 8
                      157.5x3 / 6
                      166x6


                      Back Squat
                      175x20


                      N PP/J today


                      Stretches, medtation, contrast shower



                      Today's meditation passage:
                      Psalm Ch 3
                      1 LORD, how many are my foes! How many rise up against me! Many are saying of me, 2 God will not deliver him. [b]

                      But you, LORD, are a shield around me, 3 my glory, the One who lifts my head high. I call out to the LORD, 4 and he answers me from his holy mountain.

                      I lie down and sleep; 5 I wake again, because the LORD sustains me. I will not fear though tens of thousands 6 assail me on every side.

                      Arise, LORD! 7 Deliver me, my God! Strike all my enemies on the jaw; break the teeth of the wicked.

                      From the LORD comes deliverance. 8 May your blessing be on your people.
                      Someday I may write more weight lifting articles

                      My Workout Log

                      My God's not dead. He's surely alive. He's livin' on the inside, roarin' like a lion.

                      Comment


                      • #12
                        3/6


                        Warm-ups and dynamic stretches


                        Karate basics line drills, 10x each move per side, alternating sides - low block, high block, inward block, outward block, temple strike, collarbone strike, double-knife, front snap kick, roundhouse kick, straight punch, knee, outward crescent kick, inward crescent kick, spinning back kick
                        - 20 min warm-ups and line drills


                        5 min break for water and to answer the phone


                        Katas, 3x Tai Chi style, 3x speed and power: Heian Shodan, Heian Nidan, Heian Sandan, Heian Yondan, Heian Godan, Kwan Kong Cheung Kwan (First Effort Only)
                        - ~30 min for katas


                        Treadmill
                        16:50, 1mi @ ~3.8mph - UFC 46: Curran VS Serra


                        Stretches, meditation, and contrast shower


                        Today's meditation passage:
                        Psalm 4
                        1 Answer me when I call to you, my righteous God. Give me relief from my distress; have mercy on me and hear my prayer.
                        How long will you people turn my glory into shame? 2 How long will you love delusions and seek false gods [b] ? [c] Know that the LORD has set apart his faithful servant for himself;
                        the LORD hears when I call to him.
                        Tremble and [d] do not sin; 4 when you are on your beds, search your hearts and be silent. Offer the sacrifices of the righteous 5 and trust in the LORD.
                        Many, LORD, are asking, Who will bring us prosperity? 6 Let the light of your face shine on us. Fill my heart with joy 7 when their grain and new wine abound.
                        In peace I will lie down and sleep, 8 for you alone, LORD, make me dwell in safety.
                        Someday I may write more weight lifting articles

                        My Workout Log

                        My God's not dead. He's surely alive. He's livin' on the inside, roarin' like a lion.

                        Comment


                        • #13
                          3/9 - 531 Wave 3, 3 session #2
                          Warm-ups


                          OHS
                          95x5
                          Back Squat
                          240x3
                          260x3
                          278.75x3
                          297.5x3
                          315x3
                          + belt
                          335x6 - I can definitely tell I've put on a little fat around the midsection with my bulking; my belt is tighter in the same position.


                          Paused Bench / 100lb Thick Handle Unilateral DB BORs
                          180x3 /14
                          195x3 / 14
                          210x3 / 14
                          223.75x3 / 14
                          237.5x3
                          251.25x7


                          Contrast shower, meditation


                          Psalm 5
                          1 Listen to my words, LORD, consider my lament. Hear my cry for help, 2 my King and my God, for to you I pray.

                          In the morning, LORD, you hear my voice; 3 in the morning I lay my requests before you and wait expectantly. For you are not a God who is pleased with wickedness;

                          with you, evil people are not welcome. The arrogant cannot stand 5 in your presence. You hate all who do wrong; you destroy those who tell lies. 6 The bloodthirsty and deceitful you, LORD, detest. But I, by your great love, 7 can come into your house; in reverence I bow down toward your holy temple.

                          Lead me, LORD, in your righteousness 8 because of my enemiesmake your way straight before me. Not a word from their mouth can be trusted; 9 their heart is filled with malice. Their throat is an open grave; with their tongues they tell lies. Declare them guilty, O God! 10 Let their intrigues be their downfall. Banish them for their many sins, for they have rebelled against you. But let all who take refuge in you be glad; 11 let them ever sing for joy. Spread your protection over them, that those who love your name may rejoice in you.

                          Surely, LORD, you bless the righteous; 12 you surround them with your favor as with a shield
                          Someday I may write more weight lifting articles

                          My Workout Log

                          My God's not dead. He's surely alive. He's livin' on the inside, roarin' like a lion.

                          Comment


                          • #14
                            Originally posted by RedNeckJiuJitsu View Post
                            3/9 - 531 Wave 3, 3 session #2
                            Warm-ups


                            OHS
                            95x5
                            Back Squat
                            240x3
                            260x3
                            278.75x3
                            297.5x3
                            315x3
                            + belt
                            335x6 - I can definitely tell I've put on a little fat around the midsection with my bulking; my belt is tighter in the same position.


                            Paused Bench / 100lb Thick Handle Unilateral DB BORs
                            180x3 /14
                            195x3 / 14
                            210x3 / 14
                            223.75x3 / 14
                            237.5x3
                            251.25x7

                            Sooo, English please What does all this mean?

                            I think what you are saying is that you are increasing the weight with each set. Is that what's going on here?

                            Also, you say you've gained some fat during your bulking. Are you trying to gain fat?
                            Last edited by Striver; 03-10-2013, 10:34 AM.

                            Comment


                            • #15
                              )
                              Originally posted by Striver View Post
                              Sooo, English please What does all this mean?

                              I think what you are saying is that you are increasing the weight with each set. Is that what's going on here?

                              Also, you say you've gained some fat during your bulking. Are you trying to gain fat?

                              For each section of a log post, I include the name or abbreviation of the exercise(s) done, and then list each set as the weight (in pounds) used by the number of reps performed (unless otherwise indicated). In other words, OHS is "overhead squat" and 95x5 means I performed reps of the movement with 95lbs. With pull-ups, I'm not currently adding any weight, and with dumbbell bent over rows I'm using the same same for each set (which is noted along with the exercise name; I don't have room to add anymore weight to my dumbbell handle), so I'm only noting the number of reps performed.

                              With the program I'm currently following, for the most part, yes, I'm increasing the weight each set. Also, I'm including my warm-up sets.

                              It's very difficult to bulk effectively without gaining some fat. In the off-season, when they're bulking, even pro BBers put on a layer of fat. In my case, it's mostly to help my wife feel better about the weight she's put on with the baby. I'd put on a little bit at Thanksgiving, but I knew that she's not happy with her body right now, so it's a good time for me to bullk up to help break some strength plateaus while not being happy with my body looks either. Then we can work together to lose the excess once the baby gets here.




                              3/12 - 531 Wave 3, 531 sesssion #1


                              Warm-ups and dynamic stretches


                              ZDL
                              205x5
                              240x5
                              273.75x5
                              306.25x3
                              342.5x4


                              SOHP / Rope Pull Ups
                              100x5 / 8
                              120x5 / 6
                              138.75x5 / 8
                              157.5x3 / 6
                              175x6


                              Back Squat
                              180x20


                              Push Press/Jerk
                              95x14


                              Stretches, meditation, contrast shower



                              Today's meditation passage:
                              Psalm 6
                              LORD, do not rebuke me in your anger 1 or discipline me in your wrath. Have mercy on me, LORD, for I am faint; 2 heal me, LORD, for my bones are in agony. My soul is in deep anguish. 3 How long, LORD, how long?

                              Turn, LORD, and deliver me; 4 save me because of your unfailing love. Among the dead no one proclaims your name. 5 Who praises you from the grave?

                              I am worn out from my groaning. 6

                              All night long I flood my bed with weeping and drench my couch with tears. My eyes grow weak with sorrow; 7 they fail because of all my foes.

                              Away from me, all you who do evil, 8 for the LORD has heard my weeping. The LORD has heard my cry for mercy; 9 the LORD accepts my prayer. All my enemies will be overwhelmed with shame and anguish;

                              10

                              they will turn back and suddenly be put to shame.
                              Someday I may write more weight lifting articles

                              My Workout Log

                              My God's not dead. He's surely alive. He's livin' on the inside, roarin' like a lion.

                              Comment

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