Workout 123109

Squat
150x3
175x3
195x6

Plate Pinch 2 25's 4x1 l/r

Leg Curls 4x6

Janda 4x6

Thumb Pinch 3x3

COC #1 2x2
COC #2 4x1

Workout 123009

5 minutes Snatches 16kg

Workout 122809

Weighted Chin
40x5
40x5
45x5

Hanging Leg Raise 3x6

Twisting Knee Raise 3x10

Pullups have felt weak lately so adding in the weighted chins.

Workout 122709

Planche Tuck Hold x3

Front Lever Flat Tuck w/ one leg straight x2
Front Lever Flat Tuck x1

COC #1 2x1
COC #2 3x1 (hit on right, miss on left)
COC #2 3x1 Overcrush (extra on left)

Dips 5x5

One Hand Uneven Chinups 3x3

Expands 3x10 Yellow

Workout 122409

Squat
140x5
160x5
180x6

Leg Curl 3x5

Plate Pinch 2 25's 3x1

Janda 3x5

Kneeling Ab Wheel w/ 5 second hold at top 3x3

COC #1 2x2
COC #2 2x1

Not happy with leg strength from pistols and they bother my knees sometimes so switching to barbell squats.

Workout 122209

Planche Tuck Hold x3

Front Lever Tuck Hold x3

Ring Dips 4x5

One Hand Uneven Chinups 3x4

Bridge x3

Workout 122009

Pistols
1x1,2,3,4
2x1,2,3

COC #1 2x2
COC #2 3x1 (hit on right, miss on left)
COC #2.5 3x1 negatives

Expand Bands 3x10 yellow

10 minutes 32kg Swings

Janda Situps 3x5

Diaphragm Breathing x3

Workout 121809

Planche Tuck Hold x3

Front Lever Flat Tuck x3

Handstand Pushups 3x2

One-hand Uneven Pullups 3x3l/r

Ring Dips 3x6

Hanging Knee Raises 3x10

Bridge x3

COC #1 2x2

Been going to BJJ everyday and have been sore/injured. Shoulders killed me after diamond pushups on Sunday so those are out. Grip was fried from grabbing the gi so just did a couple sets with #1.

Workout 121309

Planche Tuck Hold x3

Diamond Pushups 3x10

Ring Dips 3x5

Hanging Knee Raise 3x12

COC #1 2x3
COC #2 2x1 (got both on right and neither on left)

Workout 121109

Planche Tuck x3

Ring Dips 4x5

Weighted Pullups +37 lbs
10x1

Chinup Holds 1x top, middle, bottom

Side Bends 28kg 3x5

Kneeling Ab Wheel 3x10

COC #1 2x2
COC #2.5 2x1 negatives
COC #2 2x1

Skipped front lever stuff because I pulled a muscle in midback last time.

Workout 120909

Burpees 50 4:15

Deck Squats 50 5:20

Clubbell Swipes 25lb 25l/25r


COC #1 3x3
COC #2 2x1 attempts
COC #2.5 negatives

Besides sprints, i don't think anything gets my heart rate going like burpees

Workout 120809

Pistol Ladders
3x1,2,3
1x1,2

Ladders are starting to take too long, may switch to different rep scheme

Workout 120709

Planche Tuck Hold 3x

Front Lever Flat Tuck 3x

Ring Dips 4x5

Weighted Pullups +26lbs 4x5

Side bends 28kg 3x5

Hanging Knee Raises 3x15


Gymboss broke so couldn't time my sets

COC #1 3x5
COC #2 3x1 attempts

Couldn't quite close the #2 but both hands were close and haven't used grippers in a while due to constant BJJ hand injuries.

Workout 120509

100 Burpees 9:51

Missed BJJ so I did this

Workout 120409

Pistol Ladders
2x1,2,3
2x1,2

Workout 120309

Planche Flat Tuck 5x3sec

Front Lever Flat Tuck 5x3sec

Dips 3x6

Pullups 3x10

Side bends 28kg 3x5l/r

Workout 120109

Pistol Ladders
1x1,2,3
4x1,2

Workout 112909

Planche Flat(ish) Tuck 3x5sec

Front Lever Flat tuck 3x5sec

Lsit 3x19sec

Ring Dips 3x6

Chinup Holds
topx20sec
midx20sec
bottomx20sec

Workout 112809

Pistol Ladders 5x1,2

mvo2 15:15 16kg
20x7

Workout 112609

Planche Tuck 3x11sec

Front Lever Flat Tuck 3x11sec

Ring Dips 3x5

Chinup Holds +26lbs
2x11sec Top
2x11sec Mid
2x11sec Bottom

Lsit 3x18sec

Diaphragm Breathing 3x30sec

Workout 112209

Pistol Ladders 4x 1,2

lccj 2x16kg
5x1 minute @8RPM

Workout 112109

Planche Tuck 3x10sec

Front Lever Flat Tuck 3x10sec

Lsit 3x17sec

Farmers Hold 2x28kg 3x1min

Was going to do dips/pullups but elbows were a little sore.

Workout 111909

Planche Tuck 3x9sec

Front Lever Flat Tuck 3x9sec

Pistol Ladder 3x1,2 l/r
1x1 l/r

L Sit 3x16sec

Chinup Holds +26lbs
topx10sec
middlex10sec
1/4x10sec
hangx10sec

Workout 111709

Planche Tuck 3x8sec

Front Lever Flat Tuck 3x8sec

Lsit 3x16 sec

One Arm Hang 3x10secl/r

Workout 111509

Pistol Ladders 3x1,2

mv02 15:15 16kg
40x7

Workout 111409

Planche tuck 5x5sec

Front Lever tuck 5x15sec

Ring Dips 3x5

ABC Chinup

L-Sit 3x15sec

Workout 111009

Swings 28kg 10x8

Workout 110909

Planche Frog Stand 3x6sec

Ring Dips 3x5

Front Lever tuck 3x6sec

Asst OAC (3hands) 3x3l/r

Workout 110709

Planche Frog Stand 3x15sec

Front Lever Tuck 3x15sec

20 minutes EDT
Ring Pushups (elevated feet) 10x5
Bodyweight Rows (elevated feet) 10x5

Ring Lsit 6x10sec

Workout 110509

mv02 16kg 15:15
20x7

nice quick workout after staring at a computer for 14 hours

Workout 110409

20 minutes EDT
C&P 2x28kg 5x4
Pullups+ 26lbs 4x5

Pistols to chair 3x5

Workout 110209

16kg Getup Situps 3 minutes

Max v02 15:15 16kg
30 x 7

Workout 102909

20 min EDT
C&P 2x28kg 7x3
Pullups +26lbs 7x3

Swings 28kg
5 minutes

Workout 102309

20 minutes EDT
2x28 C&P 10x2 (20 reps)
Pullups +26lbs. 10x2 (20 reps)

Swings 28kg
6 minutes -8l/r on the minute (96 reps)

Janda 3x3

Workout 101809

LCCJ 2x16kg
21 reps in 4 minutes

1A. Pullups 30
1B. Side-to-side pushups 30

2A. Deck Squats 30
2B. Hanging Leg raise 30

Workout 101509

LCCJ 2x16kg
3minutes-16reps
5x1minute @ 8RPM

Swipes 25lb 3x10l/r

FSQ 2x16kg 3x3

4A. Bodyweight Row 3x10
4B. Hindu Pushup 3x10

Was going to do a longer set but didn't feel like it.

Workout 101209

LCCJ 2x16kg
33reps in 5 minutes (PR!)


Nice break from studying for midterms

Workout 101109

LCCJ 2x16kg
23 reps in 5 min

Pullups +~20lbs
3x5
1x1


Tried focusing on chest bump on jerks but my thoracic mobility isn't so great.

Also stacked wood for about 2 hrs yesterday and today.

Workout 100709

Airdyne 10x 15sec sprint/30 sec easy

Workout 100609

LCCJ 2x16kg
5x 1min @ 8RPM (40 reps)

Pullup +20lbs
3x5

Workout 100509

LCCJ 2x16kg
5 minutes-26 reps

2x30sec rack/30sec overhead

FSQ 2x16kg
3x3

Went to a wedding over the weekend and had a bunch of shitty food so felt good to get back. Having some mediterranean food for my birthday and heading to BJJ.

Workout 100209

LCCJ 16kgs 5 min x19reps

Front Squat 2x16kg 3x5

Clubbell Swipes 25lbs
1x12 l/r
1x10 l/r
1x8 l/r

Clubbell Hammer Swings 25lbs 2x20l/r

Pullups 3x8

was aiming for 20-28 reps on LCCJ but buzzer rang on last rep

Workout 092909

LCCJ
2x16kg
32 reps in 6:08

Workout 092709

LCCJ 2x16kg
5x1min @ 8RPM

3x1min @ 4RPM (52 reps)

3x 15s rack/15s overhead/15s rack/15s overhead

3 rope climbs

2x25 Jumping Squats w/ Bulgarian Bag

Workout 092409

Deadlift
285x3 overhand
330x3 overhand
370x3 mixed

Renegade Row 2x28kg
5x10

Clubbell Hammerthrows?
2x20l/r

Hanging Leg raise 3x15

Workout 091809

LCCJ
16kg
30 reps in 5:23 (about 6RPM) PR

3 rope climbs

3x20 Jump Squats w/ Bulgarian bag

3xdriveway farmers walk 2x24kgs


Right now everything is pretty much a PR but still felt good. Used the alternating side rack and liked it.

Workout 091709

OALCCJ
16kg
10 mins switch hands every 5 reps

Worked on finding rack for about 30 minutes.

Workout 091609

Deadlift
265x5
305x5
345x3

LCCJ 1x1min @ 6RPM

Supposed to do 345x5 but maxed at 430 on deadlift a couple weeks ago using staggered grip but I train with the overhand grip so I need to recalculate my lifts with less than 430. Mid back was tight so scratched the long cycle.

Workout 091409

OALC
16kg
8 minutes switch hands every 5 reps

3 rope climbs

My friend Jane Easly hooked me up with some competition bells. She runs classes in Chagrin Falls Cleveland's Best Kettlebell Gym! . I messed around with LCCJ (about 7-8 sets of 1 or 2 minutes) and some snatches. They are definitely different, but I like them a lot.

Workout 091209

LCCJ
16kg
2x3min @ 6RPM

OAJ
32kg
2x5l/r

3 Rope Climbs

I suck at GS but I am having fun trying...

Workout 091109

Deload Deadlift
245 3x3

EDT 20 minutes
HSPU
10x2 (20 total)

Perfect Pullup
10x5 (50 total)

Workout 091009

LCCJ
16kg
3x2min @ 6RPM (36reps)

3 rope climbs

Workout 090709

LCCJ
16kg
5x1min @ 6RPM (1min break between sets)

Bas Rutten Thai Workout
5x2min rds

Medicine ball circuit

Workout 090309

EDT 20 minutes
HSPU
7x2
2x1 (16 total reps)

Perfect Pullup
9x5 (45 total reps)

LCCJ
3x2min @ 4RPM (24 reps)

Workout 083109

Deadlift
265x5
300x5
335x1
385x1
405x1
430x1 (PR) Felt like I could do more but wanted to finish strong

LCCJ 16kg
4min@4RPM

5/3/1 is working nicely for my deadlift. Haven't done much deadlifting until these past 2 months and I was no where near 430 when I started this cycle. Don't know if I like it for my press though, may do EDT for that after this cycle.

Workout 083009

Bas Rutten Thai Workout 6x2min rds

1 min Plank crawl
1 min Russian Twist
1 min Leg Raises
1 min Pink Panther Situp
1 min Plank reach

(not 1 min straight for each, but went as long as possible)

Workout 082809

LCCJ 3min @ 4RPM

Bas Rutten Thai Workout 5x2min rounds

Love the Bas Rutten workout, going to do it more.

Workout 082609

Press
95x3
100x3
115x5

LCCJ 16kg
3min @ 4RPM
1min @ 10RPM (22 total reps)

Perfect Pullup
8x5

Workout 082309

Deadlift
245x3
280x3
315x4

LCCJ
2x1min @ 6RPM
2x2min @ 6RPM (36 total reps)

Hanging Knee Tuck 3x30sec

Deadlifts felt off. LCCJ is improving but need better leg drive on jerk.

Workout 082009

LCCJ
1x2min @ 6RPM
2x1min @ 6RPM
2x1min @ 7RPM (38 total reps)

Perfect Pullup 8x5


Trying to work on technique and find RPM.

Workout 081809

Squat
145x5
165x5
185x10

LCCJ 16kg
4x1minute @ 6RPM
1x1minute @ 4RPM (28 total)

Farmers Walk 2x16kg
3x1minute

Trying to find RPM on Long Cycle, think it will be 5-6.

Workout 081509

Press
80x5
95x5
105x8

Pullup
3x8
1x7

Ab Wheel 3x10

Little tired from practicing jerks yesterday but good quick session. Planning on adding some timed KB sessions at the end of my workouts, but we'll see.

Workout 081309

Deadlift 245 1x5
265 1x5
300 1x7

Hanging leg raise 5x10

Went from 290x6 last cycle to 300x7 this one :) Grip was limiting factor here, so I will work on that

Workout 081109

Deload
Press 45x5
60x5
75x5

Pullups 2x8

End of cycle

Workout 081009

Deload
Squat 75 x5
95x5
115x5

Didn't feel like doing anything else

Workout 080809

Deload
Bench 75x5
95x5
115x5

Bodyweight Row 3x8

Clubbell Shield Cast 2x10l/r

Ab wheel 3x10

Workout 080609

Deload
Deadlift 135 x5
170x5
205x5

Pinch Grip 2x25lbs 2x10sec

Farmers Walk 2x24kg 2xdriveway

Workout 080409

Press 95x5
100x3
115x5

Pullups 2x8
2x7

Workout 080209

Squat 180 1x5
180 1x3
200 1x6

Tuck Holds x3

Plate Pinch 2 25's 2x10sec

MVO2 16kg 18x8reps 15:15 (HR max 185)

First squat was supposed to be 160 but messed up. Wanted to do 20 sets on mvo2 but heart rate monitor messed up so just stopped there.

Workout 073009

Bench 145 1x5
160 1x3
180 1x6

Bodyweight Rows 3x10

30second pushup x2

Workout 072709

Deadlift 255 1x5
290 1x3
325 1x3

Janda Holds 5x10sec

Side Bends 3x10l/r 32kg

Workout 072509

Came in 2nd in gi tournament. Not best performance.


Press 85 1x3
95 1x3
110 1x6

Pullups 4x7

Isometric Press on Doorway 3x10sec

Workout 072109

AM
Squat 145 1x3
170 1x3
190 1x8

KB Swing 40kg 5x10

Assisted Pistol 3x5l/r

Knee Tuck Hold 3x max

Assisted pistols felt alright on the knee, can keep shin completely vertical and get deep.

PM
Airdyne Intervals 10x 20sec hard/40sec easy

Workout 071909

Bench 135 1x3
150 1x3
170 1x7

Suspended Rows 3x10
Suspended Pushups 2x10

Workout 071709

Deadlift 245 1x3
270 1x3
305 1x5

Janda Situps 3x3

Side Bends 32kg 3x10l/r

Hanging Leg Raise 1x20

Workout 071409

A.M.
Military Press 80 1x5
90 1x5
100 1x6

Seesaw Press 2x28kg 3x6(3l/3r)

Perfect Pullup 5x6

P.M. 1 mile walk with 30lb weight vest

Workout 071209

Squat 140 1x5
160 1x5
180 1x7

Hill Sprints x10

Workout 071009

Bench 120 1x5
140 1x5
160 1x8

Suspended Pushup (feet elevated) 3x10

Suspended Row (feet elevated) 2x10
2x8

Workout 070909

Deadlift 245 1x5
255 1x5
290 1x6

Snatch 2x16kg 5x8

Hanging Leg Raise 5x10

ZHealth Assessment

Drove to Columbus today and had a Zhealth assessment. I have been skeptical of Zhealth since I got the R-phase dvd but I have to say I was pretty impressed with the assessment today. My hip strength increased dramatically after I did several toe pulls. The trainer, Vijay Nadkarni, recommended that I do outside toe pulls, inside toe pulls, back hip circles, and thoracic a-p glides daily. Turns out that I had a hard time doing some of the very basic drills. Hopefully this will help with some of the knee pain that I have been having. Will report back in a few weeks after I try it out.

Workout 070709

1A.KB MP 2x28kg 5x3
1B. Pullups 5x6

2A. Twisting Pushup 3x10
2B. Renegade Row 2x28kg 3x10

Workout 070609

Hill Sprints x10

Workout 070209

Bas Rutten MMA Workout

Love this! Mixed in some kettlebell swings and clubbell shield casts as well

Workout 063009

Maxwell 300 intermediate

Workout 062909

50 burpees (5x10)
rest couple min
50 C&P with rock (5x10)
rest couple min
6 hill sprints

Inverted rows 3x10 to balance out presses.

heart rate maxed at 188 with hill sprints.

Workout 062609

1a. Clapping Pushup 3x10
1b. Band Row Green 3x10l,r

2a. Swing 2x28kg 5x5
2b. knee jumps 5x5

Workout 062409

5 rounds of
5 burpees
1 Hill Sprint
Walk back down hill

Workout 062209

R Phase

Deadlift 1x3 245lbs
1x2 295lbs
1x2 305lbs
1x2 315lbs
1x1 315lbs

C&P 2x28kg 4x3

Maxwell ABC Chinup x1

Felt good at 315 so stopped there. ABC Chinup is hard!

Finally, I am excited to train again and just doing whatever I feel like. Trying to get one or two strength workouts in a week and a couple short, intense conditioning workouts.

Workout 062009

R-phase

5 rounds of
Halo w/ Bulgarian Bag x5l,r
Hill Sprint

3 rounds of
Forward Hop x20
Lateral Hop x20
Box Jump x5

3 rounds of
Walk up hill with Bulgarian Bag around neck

Stretching. Knee was a bit sore afterwards, maybe from jumping.

Workout 061709

Clubbell Inward Pendulum 2x5 25lbs
Clubbell Outward Pendulum 2x5 25lbs

Swings 2x28kg 5x5

Half TGU 28kg 3x2L,R

Hanging Knee Raise 3x12

Still doing R-phase exercises for ankle and it seems like it is improved. Clubbells are magic for my elbows.

Bulgarian Training Bags

Workout 061509

Made a Bulgarian Sandbag from directions on DragonDoor forum. It is sweet, like it more than my old sandbag. Tested it out in a workout...

Halos 3x10L,R
Seoi Nage Move 3x5L,R

3 rds of
Halo x5L,R
Box jumps(bag on shoulders) x10
Hindu Pushups(on bag) x10
Side Jumps(over bag) x10L,R
Bearhug Twists x10L,R
1 minute rest

Great core and grip workout. Lots of fun.

Workout 061409

Deadlift 3x1 295lbs

Sprint 5x80yds

Doing the R-phase exercises for my ankles since they are lacking mobility. Testing to see if any of the ZHealth neurotransmitter BS is true.

Sprints were hard as I haven't done them in awhile.

Workout 061309

R-phase

Deadlift 2x1 295lbs

Workout 061209

Clubbell Warmup w/ various exercises

Deadlift 1x1 295lbs

Bent Press 28kg 2x1L,R (just messing around)

5 minutes TGU 28kg

Hanging Knee Tuck 3x30sec

Wanted to do C&P and Rope Climbs but my elbows were killing me. Clubbells really help the tendonitis in my elbows. Stuck with exercises that don't involve the elbow much and felt great after.

Workout 061009

Hill Sprints 10x40yds

Workout 060809

VPP 2x16kg 1x2,4,6,8
2x2,4,6

1x Rope Climb

Ab Circuit

Workout 060709

5 minutes jump rope

Tabata Sledgehammer

Sledgehammer was very taxing...felt like a hardstyle version of clubbells.

Workout 060609

Clubbell Shield Cast 2x10L/R

Windmill 16kg 3x3L/R

Clubbell Inward Pendulum 2x8L/R

Clubbell Outward Pendulum 2x8L/R

Ab Wheel x10

Pretty worn down from BJJ so just took it easy today

Workout 060209

20 minutes-
C&P 2x28kg 7x3
Tactical Pullup ~25lbs 7x3

Farmers Walk 2x28kg 2x100 ft

Janda 3x3

Hanging Leg Raise 3x10

Workout 053009

20 minutes-
C&P 2x28kg 8x2
Tactical Pullups +~25lbs 8x2

FSQ 2x28kg 5x1

Clubbell Inward Pendulum 2x10L/R 25lbs
Clubbell Outward Pendulum 2x10L/R 25lbs

Hanging Leg Raise 3x10

Workout 052609

20minutes-
C&P 2x28kg 13x1
Tactical Pullup ~25lbs 13x1

FSQ 2x28kg 3x2

One arm hangs x2

Tried pressing and snatching uneven bells from RTK but didn't like it and seems kind of reckless. Will stick to density training for grind blocks.

Workout 052309

C&J 2x28kg 4x2,4,6

Janda 3x3

Updated Site

Updated my site, check it out at BJJ Interviews

Workout 052009

C&J 2x24kg 4x2,4,6

Rope Climb x2

Workout 051809

VPP 2x16kg 4x2,4,6

Rope Climb x1

Front Raise Snatch 2x10

Workout 051409

C&J 2x24kg 3x2,4,6

Pinch 4 10's x2
3 10's 2x15sec

Overcrush COC #1 3x8 sec

Workout 051309

VPP 2x16kg 3x2,4,6
Front Raise Snatch 2x10

Rope Climb x1

Abs

Workout 050609

30 minutes BJJ Drills

15 minutes Bas Rutten Workout w/ 32kg Swings intermixed

Workout 042609

Hill Sprints x5
3/4 x5
1/2 x3

Workout 042509

Perfect Pullup x10,10,8,6,4

Overhead Walk 40kg x3

CB Inward Pendulum 2x10L,R 25lbs
CB Outward Pendulum 2x10L,R 25lbs

Waterball walk x3

Hanging Knee raise 3x12

Vacuums 3x5

Workout 042209

1A. Swings 24kg x 20,19...10
1B. Deck Squats x 1,2...10

Hanging Knee tuck hold 3x30sec

Neck Bridges

COC#1 2x1
COC#2.5 Negatives 2x1
COC#2 2x1 (didn't get it all the way)

Workout 042009

Perfect Pullup x10,8,8,6,4

Hindu Pushups x 25,20,15,10,5



Switched to Hindu pushups because my shoulders have been hurting since I started using the perfect pushup.

Workout 041809

Swings 12 minutes 24kg

Hanging Knee Raise ATW 3x5

Snatches were too much on back so went with swings. I did them completely hardstyle and my hamstrings are fried. Will stick with swings until back is completely healed.

Workout 041609

Perfect Pullup x10,8,6,6,4

Perfect Pushup x20,15,10,5

Half Getups 32kg 5x1 L,R


Had to make this quick as I have a bunch of stuff to do today. But a little today is better than putting it off until tomorrow.

Took the past couple days off and my back has been feeling great. Will try to go to no-gi tonight and see how it feels.

Workout 041409

Perfect Pullup x10,8,6,4,4

Perfect Pushup 5x16

Pistol to Chair 3x5L,R

Hanging Leg Raises ATW 4x5

Neck Bridge x1
Forward Neck Bridge x1




Neighbor gave me the perfect pushup because he didn't want it. Now I have the perfect pullup and perfect pushup and more fitness equipment than anyone should have!

Workout 041209

Perfect Pullup x10,8,6,4,2

Pushups 5x15

Hanging Knee Raise 2x10
Hanging Knee Raise Twist 2x10
Hanging Leg Raise 2x10

Neck Bridge x1
Forward Neck Bridge x1




Decided to work around injury...this meant no overhead presses,snatches, or anything that involves a lot of lower back. Will go through R-phase later and take epsom salt bath.

Back

Tweaked my back a bit at BJJ so haven't been training much. Doing some grip stuff thats about it.

Also, check out my site BJJ Interviews

I am new to making websites so it will take some time to clean it up...

Workout 040609

GTG Pullups

VPP 24kg 6x5L,R

Clubbell shield cast 25lbs 2x10L,R

Plate Pinch 30lbs 3x10sec

COC #2.5 Negatives 2x1
COC #2 2x1 Attempts (left is getting much better, right was very close)
COC #1 Overcrush 5 seconds 2x1

Pushups x35

Also pinched 4 10lb plates off the ground. Pinch grip is improving...

Workout 040409

Max VO2 15:15 16kg 20 sets of 7

After BJJ, I am going to keep the sets light like this.

Workout 040209

VO2Max 15:15 16kg 30 sets of 7

Workout 040109

GTG Pullups

Viking Push Press 5x5L,R 24kg

Clubbell Shield Cast 2x10L,R 25lb

Hanging Knee Raise x10
Twisting Hanging Knee Raise x10
Hanging Leg Raise x10
Kneeling Ab Wheel x10

Pushups x30

Vacuums 3x5

First time on the VPP, I liked it.

Workout 032809

MVO2 15:15 16kg 28 sets of 7

After BJJ, so this was pretty tough

Workout 032709

GTG Pullups

Janda Negatives 1x5

Hanging Knee raises x10
Hanging lateral knee raises x10
Hanging leg raises x10

Russian twist 2x20 12kg

Pinch Grip 3x10sec 30lbs

COC#1 3x1
COC#2 1x1

Sister bought me the perfect pullup so I have been greasing the groove with it for the past few days. It is a little pricey (~$80) but I have to say I like it. Adjusts nicely for rows, handles are nice, and seems to be decent quality.

Workout 032509

Mvo2 15:15 16kg 26 sets of 7

Bought the book so figured I would try to go through the progression. Plus deadlifting everyday was not working well with all the BJJ.

Workout 032309

Quick core workout after BJJ

Janda 3x5
Kneeling AB wheel 2x10
Vacuums 3x5

Plate Pinch 30lbs. x3

Had to back off deadlifts and HSPU due to all the BJJ training

Workout 031709

Deadlift 2x1 315

Was tired after first set of HSPU so took the day off.

Workout 031609

Deadlift 1x1 315
GTG HSPU

Workout 031409

Yesterday
Deadlift 5x1 305
GTG HSPU

Today
Deadlift 6x1 305
GTG HSPU

Workout 031209

Yesterday: Deadlift 3x1 305

Today: Deadlift 4x1 305
HSPU grease the groove

Workout 031009

Deadlift 2x1 305

I like deadlifting everyday. Tomorrow will be some upperbody work depending on my elbows.

Workout 030909

Deadlift 1x1 305

Workout 030709

Deadlift 7x1 295

Workout 030609

Yesterday: Deadlift 3x1 295

Today: Deadlift 5x1 295

Workout 030309

Deadlift 1x1 295

Workout 030109

Chinups x10,8,6,6,4

TGU 16kg 6x1 L/R alternating

Airdyne ~5 minutes of intervals

BJJ Drills

Starting to get ready for next tourney.

Workout 022509

TGU 1x1 L,R 32kg
5x1 L,R 16kg

Clubbell Shield Cast 2x10 25lbs

Swings 10x9 32kg

Airdyne Sprints 10s/10s

BJJ drills

Shoulder felt good after TGU. TGU and Windmill are what got me into kettlebells when my shoulder was hurt and it looks like I am headed back that way with my elbows and shoulders aching. Airdyne sprints are killer

Workout 022209

Deadlift 1x2 245
4x2 315

Shoulder and elbows are sore from BJJ so skipped HSPU and Pullups

Workout 021809

Deadlift 1x2 245
1x1 315
1x1 325
1x1 335
1x1 385
1x1 410 (staggered grip) PR

Chinups x10,8,6,4,4

Handstand Pushup 5x2

Pushups x30

Think I may be pulling a little bit too much with my back in the deadlift. I may take a private or two with a local powerlifter so I can approach 500.

Gripper

After two months, I have gotten back to closing the #2 COC. Twice a week at work I did between 5-10 reps and some overcrushes. I will continue doing this and work my way to the #2.5 on the right and #2 on left.

Workout 020809

Deadlift 1x2 245
1x1 315
2x1 325
2x1 330

Swings x20 40kg

Stacked wood in between sets.

Workout 020709

Chinups x10,8,6,4,2

Pushups x20,15,10,5

Airdyne Intervals

Janda Situps 3x3

Didn't time the intervals on the Airdyne but it was probably around 5-7 minutes total. Tomorrow should be deadlifts or heavy snatches

Workout 020409

Chinups 3x8

Handstand Pushups 1x1,2,3
2x1,2
6x1

Snatch 32kg 5x5l/r

Airdyne

Airdyne 5 x 30sec sprint/30sec rest

These are tough but I like using the Airdyne a lot. I am going to try to sprinkle in a couple interval workouts throughout the week (they only take 5-10 minutes) whenever I can based on how hard BJJ is. I will probably use burpees/swings/snatches/Airdyne/sprints for the intervals. We'll see.

My unplanned training is going well...

Workout 012809

Deadlift 1x2 245
3x2 315

Pullups +25lbs 3x1,2,3

Handstand Pushups 2x1,2
3x1

Day off

Taking the day off because I had a grappling tournament yesterday and I am very sore. Twisted my knee a bit too so I don't think deadlifts would be a good idea. I will do some joint mobility and play around with the clubbells a bit. Came in 1st in no gi advanced and 2nd in the absolute.

Workout 012109

Deadlift 245 3x5

2A)Chinup x5 x8 x6 x4
2B)2x24kg KB MP x5 x8 x6 x4

Workout 011809

Deadlift 2x2 245
3x2 295

Tactical Pullup 3x3 +25lbs

Handstand Pushup 5x2

Ab circuit

Variety

Messed around with some grip stuff tonight.

Bent a few nails. I think Grade 5 and dented a Grade 8

Ripped some phonebooks, grip n rip style

Attempted and failed to bend a horseshoe

Levered clubbell 3x3

A few ab wheel rollouts

Workout 010408

Squat 1x3 185
3x3 195

Pullups 1x2 +45
8x1 +45

TGU 5x1 L,R 16kg

Ab Wheel Leg curl 3x10

Ab circuit

Friday Grip

COC #1 1x1
COC #2 3x1 (still couldn't close it all the way)
COC #2.5 3x1 negatives
COC #1 1x10s overcrush

3x10 Thumb pinch

Bent 2 60 D Timber Ties
1 Grade 5 bolt

3x10 Blue Extensor

Did a few rope climbs after BJJ too.

Andre Galvao

null - Watch more free videos

Andre Galvao is the man