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  • Many thanks. What ya see if what I've done. lol. Not as consistent as or making the gains I'd like, but it's this season of life.



    8/13/2016
    Warm-ups and some kicks


    ZDL +3 kicks each leg (last flying)
    156.25x5 - spinning back
    195x5 - high roundhouse
    - forgot to do power cleans the first set so I just decided to skip them on ZDL warm ups this week period
    235x3 - mid roundhouse
    255x5 - side
    293.75x5 - front push
    332.5x5 - low roundhouse


    OHP (Power Clean first rep) / Rope Pull-ups +3 palm strike per hand and slow 20 count on speedball
    75x5 / 5 - (should’ve been 77.5)
    96.25x5 / 5
    116.25x3 / 5
    125.x5 / 5
    145x5 / 5
    165x8 / 5



    Bagwork
    1x4min round triple punch drill
    1x4min round Tabata straight punching
    1x4min round triple punch drill


    Bridges + static stretches
    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


    • Do you do any isolated movements for individual muscle groups as well to build them? Or are you looking for functional strength only?
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      • Originally posted by President View Post
        Do you do any isolated movements for individual muscle groups as well to build them? Or are you looking for functional strength only?
        If I feel that something specific is holding back my overall strength, I'll do some isolation movements for that as assistance. For example, I probably should do something to get some extra work in on my triceps, as they seem to be my weak point on overhead press. Given time constraints, though, I probably won't get a chance to do anything for that, except maybe some pushups on Wednesday, if I'm not chopping wood or something else.
        My main focus is strength, with conditioning second. Hypertrophy is a pleasant side effect.

        I used to do a BBer style split with 3 types of curls and so on, but I found that it was actually negatively affecting my strength. When I simplified things more of a PLer style split, I didn't really lose any muscle mass, but my strength increased significantly.




        8/21/2016
        Warm-ups and some kicks


        Power Cleans +3 kicks each leg (last flying)
        156.25x5 - spinning back
        195x5 - high roundhouse
        ZDL
        235x3 - side
        275x3 - mid roundhouse
        312.5x3 - front push
        352.5x4 - low roundhouse


        OHP (Power Clean first rep) / Rope Pull-ups +3 palm strike per hand and slow 20 count on speedball
        75x5 / 5 - (should’ve been 77.5)
        96.25x5 / 5 - forgot to do speedball
        116.25x3 / 5
        135 - forgot to do this so I doubed up on 155
        155x3 / 5
        155x3 / 5
        175x5 / 5
        195x1
        205x1
        Wife decided to test her deadlift with the same weights I was pressing, so I did a few singles beyond my prescribed set to work with her.


        Bagwork
        1x4min round triple punch drill
        1x4min round Tabata straight punching
        A few 4-punch drill sets


        Static stretches
        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


        • 8/27/2016
          Warm-ups and some kicks


          Power Cleans +3 kicks each leg (last flying)
          156.25x5 - spinning back
          195x5 - low roundhouse
          ZDL
          235x3 - side
          293.75x5 - mid roundhouse
          332.5x3 - front push
          371.25x1 - high roundhouse
          400x1 - mid roundhouse
          New All Time 1RM PR, BW 210


          OHP (Power Clean first rep) / Rope Pull-ups +3 palm strike per hand and slow 20 count on speedball
          77.5x5 / 5
          96.25x5 / 5
          116.25x3 / 5
          145x5 / 5
          165x3 / 5
          183.75x0, (did 2 jerks and negatives) / 5
          Just did not have it in me today. Probably fried my brain on the ZDL max.


          Bagwork
          1x4min round Tabata straight punching


          Bridges and static stretches
          Last edited by RedNeckJiuJitsu; 09-05-2016, 02:03 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.

          Comment


          • 9/5/2016
            Warm-ups and some kicks


            Power Cleans +3 kicks each leg (last flying)
            95x5 - spinning back
            + jerk after clean and same side palm strike after each kick
            135x3 - low roundhouse
            155x3 - side
            175x3 - mid roundhouse
            195x1 - front push
            205x1 - high roundhouse
            215x1
            225x0 - 2x attempts but chain just wasn’t firing right. Decided to drop down to do some heavy singles and attempting good firing chain and form. Took a video for form check. Please feel free to leave pointers.
            205x1
            205x1 - video start - https://youtu.be/rSqsIgFrQp0
            205x1
            205x1 - video end
            205x1


            Bagwork
            1x4min round triple punch drill
            1x4min round Tabata straight punching
            1x4min round triple punch drill
            ~3min roundhouse kicks on my new bag


            Static stretches and bridges
            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


            • 9/11/2016
              Warm-ups and some kicks


              Power Cleans +3 kicks each leg (last flying)
              160x5 - spinning back
              200x5 - low roundhouse
              ZDLs
              240x5 - front push
              260x5 - mid roundhouse
              300x5 - side
              340x5 - high roundhouse
              Wanted to do pressing but just laid on the ground for a few minutes after my kicks. I need to work some LSD cardio into my week...


              Bagwork
              4x6 minute rounds of shoutbox MMA timer, .2 intensity. Did a few extra combos between most of the ones called out, but had very little sting on most of what I did and sat down an extra minute or so a couple of the rounds.


              Static stretches




              9/12
              Walked ~.75 mile in 15 minutes while pushing my 2 y.o daughter in the wheelbarrow.

              9/14
              Walked ~.9 mile in 20 minutes while pushing my daughter in the wheelbarrow. I need to use the other wheelbarrow next time so there’s more cushion from the wheel so it doesn’t shake her around as much.
              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


              • 9/17/2016
                Warm-ups

                Power Clean & Jerk +3 kicks each leg (last flying) and same side palm strike after each kick
                95x5 - spinning back
                135x5 - low roundhouse
                155x3 - side
                175x3 - mid roundhouse
                185x2 - front push
                195x1 - high roundhouse
                205x1 - front push
                215x1 - front push (standing kicks only)
                225x1
                235x0 - made 2 or 3 attempts but didn’t get it high enough to get under on the clean
                205x1
                205x1
                205x1
                205x1
                205x1


                Bagwork
                1x4 min Combos
                1x4 min “Tabata” interval straight punches


                Worked a little on adding 1 final layer of carpet padding to my wrestling mat. Gotta run to do some stuff. Will try to remember to stretch and bridge later this evening.
                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


                • 10/8/2016
                  Warm-ups

                  Power Clean & Jerk
                  95x5
                  115x5
                  135x5
                  155x3
                  175x3
                  185x2
                  195x2
                  205x1
                  215x1
                  225x0 - did 2x half high pulls
                  225x1 - Catch was very sloppy, about half a curl, and I didn’t get under the first jerk enough, but got the jerk on the second attempt at it.

                  205x1
                  205x1
                  205x1
                  205x1
                  205x1
                  205x1
                  205x1


                  Bagwork
                  5x3 minute rounds of shoutbox MMA timer, .3 intensity.


                  Static stretches


                  Last couple weeks have been kinda full leaving me without either time or ambition to lift. I did get a pretty good workout splitting firewood on the 25th, though. Was planning to lift that day but needed to make some progress on the wood pile and feel accomplished on that.
                  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


                  • 10/19/2016
                    Split firewood for about an hour.




                    10/22/2016
                    Warm-ups


                    Power Clean & Jerk + 3 kicks per leg, last flying
                    95x5 - front push
                    115x5 - high roundhouse
                    135x5 - side
                    155x3 - mid roundhouse
                    175x3 - spinning back
                    195x2 - low roundhouse
                    215x1
                    225x1
                    245x0 - made somewhere between like 6 and 8 attempts. Just was not getting enough explosion in my shrug or dropping down far enough to catch the bar on the clean.


                    Static stretches





                    11/12/2016

                    Spent about 2 hours moving and stacking firewood.


                    Jump rope


                    Power Clean & Jerk + 3 kicks per leg, last flying
                    135x5 - front push
                    ZDL
                    225x5 - high roundhouse
                    DOH DL
                    315x5 - side
                    Mixed Grip DL
                    365x3 - mid roundhouse
                    405x2 - front snap
                    425x1 - low roundhouse
                    445x1 - front push
                    465x1 - high roundhouse
                    485x1 - side
                    505x1 - mid roundhouse
                    525x1 - front snap
                    545x0
                    545x0 - Didn't break it from the ground either attempt.


                    Bagwork
                    1x4 minute round "Tabata” interval straight punches


                    Static stretches
                    Last edited by RedNeckJiuJitsu; 11-12-2016, 11:41 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.

                    Comment


                    • 11/19/2016
                      Jump rope + some dynamic stretches



                      ZDL + 3 kicks per leg, last flying
                      135x5 - spinning back
                      175x5 - high roundhouse
                      205x5 - side
                      235x3 - front push
                      265x3 - mid roundhouse
                      295x2 - low roundhouse
                      325x2 - front snap
                      355x1 - high roundhouse
                      385x0
                      385x1 - mid roundhouse
                      415x0
                      415x0
                      415x0 - spinning back
                      Got it nearly to my knees each time but just couldn’t finish it from there.
                      Attempts Video
                      https://www.youtube.com/watch?v=ghFjkECmqTU



                      OHP (Power Clean first rep) / Rope Pull-ups +3 palm strike per hand and slow 20 count on speedball
                      85x5 / 5
                      105x5 / 5
                      125x3 / 5
                      145x3 / 5
                      165x2 / 5
                      185x1 / 5




                      Bagwork
                      1x4 min round combos
                      1x4 min round "Tabata” interval straight punches
                      1x4 min round triple punches




                      Neck Bridges
                      Static stretches




                      Deuteronomy 34:7 - ”And Moses was an hundred and twenty years old when he died: his eye was not dim, nor his natural force abated.” - At almost 32, I’m close to beating my all time bests, but I have some work to do.
                      Last edited by RedNeckJiuJitsu; 11-26-2016, 12:29 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.

                      Comment


                      • 11/26/2016 - Restarting 5/3/1 for ZDL and OHP


                        Warm-ups and dynamic stretches



                        ZDL + 3 kicks per leg, last each flying
                        138.75x5 - spinning back
                        173.75x5 - high roundhouse
                        207.5x5 - front push
                        225x5 - mid roundhouse
                        260x5 - side
                        295x5 - low roundhouse


                        OHP (Power Clean first rep) / Rope Pull-ups +3 palm strike per hand and slow 20 count on speedball
                        66.25x5 / 5
                        83.75x5 / 5
                        100x5 / 5
                        108.75x5 / 5
                        125x5 / 5
                        141.25x9 / 5


                        Bagwork
                        1x4 min round combos
                        1x4 min round "Tabata” interval straight punches
                        1x4 min round triple punch + high roundhouse


                        Neck Bridges
                        Static stretches
                        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


                        • 12/3/2016 - 5/3/1 week 2


                          Warm-ups and dynamic stretches




                          ZDL + 3 kicks per leg, last each flying
                          138.75x5 - spinning back
                          173.75x5 - high roundhouse
                          207.5x5 - front push
                          242.5x3 - mid roundhouse
                          277.5x3 - side
                          312.5x - low roundhouse




                          OHP (Power Clean first rep) / Rope Pull-ups +3 palm strike per hand and slow 20 count on speedball
                          66.25x5 / 5
                          83.75x5 / 5
                          100x5 / 5
                          116.25x3 / 5
                          132.5x3 / 5
                          150x7 / 5




                          Back Squat
                          135x20



                          Neck Bridges
                          Static stretches




                          I need to work out some conditioning or bagwork in the middle of the week...
                          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


                          • 12/10/2016 - 5/3/1 week 3


                            Warm-ups and dynamic stretches




                            ZDL + 3 kicks per leg, last each flying
                            138.75x5 - spinning back
                            173.75x5 - high roundhouse
                            207.5x5 - front push
                            260x5 - mid roundhouse
                            295x3 - side
                            330x4 - low roundhouse
                            E1RM 371lbs




                            OHP (Power Clean first rep) / Rope Pull-ups +3 palm strike per hand and slow 20 count on speedball
                            66.25x5 / 5
                            83.75x5 / 5
                            100x5 / 5
                            125x5 / 5
                            141.25x3 / 5
                            158.75x / 5
                            E1RM 184.5lbs




                            Back Squat
                            140x20




                            Bagwork
                            Shoutbox Workout Timer - MMA
                            5x3min rounds, .3 intensity



                            Neck Bridges
                            Static stretches
                            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


                            • 12/14 - The Pit Upper Body Workout. Did about half of it, timewise, but probably 2/3 of the pushups I should have done in that time.
                              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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