8/29/12

Decided to drop the weighted dips and try adding shoulder presses with the kettlebell. It won't really be a 5/3/1 type of progression, but I think it will work out well.

KETTLEBELL CLEAN AND PRESS

WORK SETS:
16kg kettlebell - 3 ladders, up to 5 reps

ACCESSORY WORK:
(All sets were done with a 16kg kettlebell)
Kettlebell armbars - 3 per side
Turkish getups - 3 per side

Class was more work on standing guard passes.

8/27/12

SQUAT

WORK SETS:
220x3
255x3
285x5

ACCESSORY WORK:
Goblet squat (24kg) - 5x5
GHR - 3x8

Worked on guard passes in jiu-jitsu class.

8/24/12 - Deadlifts and a Shoulder Mobility Video

First things first, I need to go back to the drawing board with this weighted dip idea. It's just not working out like I'd hoped. Hopefully I'll be back on track by Wednesday. That being said, on to deadlifts.

DEADLIFT

WORK SETS:
260x5
300x5
340x8

ACCESSORY WORK:
Kettlebell swings (40kg) - 5x10
Inverted shrugs - 3x10

I also gave this a try today:


Got in over an hour of grappling at open mat.

8/20/12 (New Cycle)

Started a new 5/3/1 cycle today. These are my new working numbers:

Squat: 320
Weighted Dips: 80
Deadlift: 400

SQUAT:
205x5
240x5
270x10

ACCESSORY WORK:
Goblet squats (24kg kettlebell) - 5x5

Worked on knee-on-belly techniques.

8/15/12

This is a deload week, so I haven't been doing too much.

8/13/12 - Kettlebell christmas tree - started at 1 reps, worked up to 20 reps. Did a 45 minute grind match during jiu-jitsu.

8/14/12 - Didn't really do anything other than an mma class

8/15/12 - Jump rope, Turkish getups (16kg kettlebell - 3 per arm), 100 2-hand swings - 24kg kettlebell. Had a another 45 minute grind match when we grappled.

8/10/12

DEADLIFT

WORK SETS:
290x5
330x3
370x3 (it should be noted that I weighed in at 185 today, so this was a 2x bodyweight lift)

ACCESSORY WORK
Kettlebell swings (24kg) - 5x20
Inverted shrugs - 4x10

Practiced with the jump rope

Rolled for an hour, actually pulled off a Ric Flair style figure-four leglock on one of my training partners today. WOOOOO!

8/8/12

WEIGHTED DIPS

WORK SETS:
55x5
60x3
70x2

Supersetted ring pullups between each set

Grappled for about an hour and a half.

8/6 and 8/7/12

8/6 SQUAT

WORK SETS:
230x5
260x3
290x5

8/7 ACCESSORY WORK:

Turkish getups (16kg kettlebell) - 10 minutes
Kettlebell armbars (16kg) - 3 per side

8/3/12

DEADLIFT

WORK SETS:
270x3
310x3
350x3

ACCESSORY WORK:
Inverted shrugs - 4x10

Grappled for about an hour.