strength training redux.

I needed Monday evening off from training; I had 4 straight days of training/Jiu-jitsu and couldnt do it.

I felt great tonight and got through this grinder of a work. I made some solid improvements in poundage and volumes.

Swiss Bar Floor Press - Wave:
245x5x1
295x3x1
335x1x1
255x5x1
305x3x1
345x1x1 (PR)

Rotator Bar Bent Over Row:
190x12x1
190x10x3

Rotator Bar JM Press:
145x10x3

Dumbbell Hammer Curl:
40x10x3

Elite Rings Pushups:
BWx14x1
BWx12x1
BWx10x1

Trap 3 - Rope/Cable:
15x10x3

Duration: 90 minutes

We learned how to escape from a headlock when someone is punching you and how to break guard with the bull fight.

Jiu Jitsu:
XxXx1

Duration: 60 minutes

Idriz returned to the scene of last week’s crime for more punishment and took it over the edge again…so did I! Decent session and nice finishers

Farmer’s Walk:
220x1x1
320x1x1
400x2x1

Sled Pull:
180x1x3

Prowler Push - High Horns:
90x1x2
140x1x2

Prowler Push - Low Horns:
90x1x1
140x1x1

Prowler Push - High Horns to failure(Approx 120 Yds):
90x1x1

Duration: 90 minutes

We learned a technique to escape from a headlock, takedown the opponent, and transition in an armbar. I like this stuff and think I’m going to really get into it

Jiu Jitsu:
BWxXx1

Duration: 60 minutes

I dont really know what you call our training methodology tonight but it was effective. I’m tired.

Squats - Barbell:
135x10x1
225x10x1
275x5x1
315x5x1
275x9x1

Leg Curl - Machine:
100x12x1
110x12x1
120x12x1

Front Foot Elevated Split Squat - Cable:
30x10x1
35x10x1
40x10x1

Back Extensions:
25x10x3

Seated Calf Raise - machine:
180x10x3

Duration: 90 minutes

I was feeling pretty out of it tonight. I didnt sleep well the night before and I was dragging ass. I felt better once we were done training. I had football game at 930 and we won. Really bad storms last night in Chicago!

Floor Press - Swiss Bar:
225x5x1
275x3x1
315x1x1
245x5x1
295x3x1
335x1x1

Rotator Bar Rows:
160x12x1
170x12x1
180x12x1
190x12x1

JM Press - barbell:
140x10x3

Hammer Curls - Dumbbells:
40x10x3

Elite Rings Pushups:
BWxAMPx3

Trap 3 Cable:
15x8x3

Duration: 90 minutes

I took my first Jiu Jitsu class this morning and it was a lot of fun. I’m going to try again on Wednesday…it was also a great cardio workout. I recovered for the remainder of the day and came back to the school for some lower body work.

Squats - Barbell:
135x10x1
185x8x1
225x8x1
225x8x1
275x10x1

GHR - Assisted:
BWx6x4

Bulgarian Split Squats:
BWx8x3
BW+40lbsx8x1

Dead Treadmill Run:
10 secondsx1x2
15 Secondsx1x2

Duration: 90 minutes

Strongman workout on Sunday afternoon. I was at the end of my carb up period over the weekend and knew today would be interesting. I try to do this training on an empty stomach to avoid prowler flu…

Farmers Walk - Cobra Walk:
220×1x1
320×1x1
320×1x1

Farmers Walk to Failure(80 yds):
400×1x1

Sled Pull with Rope - 20yds:
135×1x1
180×1x1
270×1x1
315×1x1

Prowler Push - 20 yds - High Horns:
90×1x3

Prowler Push - 20 yds - Low Handle:
90×1x3

Duration: 120 minutes

The goal tonight was to deplete glycogen and get a killer workout. Goal achieved.

Board Press - 2/3/4(2, 3, 4 Board Press done in succession with 10 seconds rest):
315x6x3
295x6x3
275x6x3

Rotator Bar - JM Press:
60x15x1
120x12x1
130x12x1

Inverted Rows on Elite Rings:
BWx10x3

Straight Bar Cable Curls:
80x10x3

Push-Ups - Elevated with Band:
Blk Bandx12x2

Trap 3:
10x12x2

Dead Treadmill Run:
30 secondsx1x3

Duration: 90 minutes

Leg day! Not much to mention except that I’ve decided to start taking jiu jitsu classes.

Squats - Barbell:
135x5x1
225x5x1
275x5x1
295x5x1
315x5x1
335x5x1
225x20x1

Super Wheel - Hamstring Curl:
BWx10x3

Back Extension with Hold:
12lb Med ballx10x3

Front Foot Elevated Lunges with Cable:
50x10x3

Duration: 90 minutes