7/10/09 - Deadlifts - 5/3/1

Deads -
Foam Roll
Warmup 135x15, 225x8
290x3
330x3
375x5

Superset
b1. GHR w/ Mini band 3x10
b2. Leg raises 3x10

Hill sprints x 7

7/7/09 - Military Press 5/3/1

Military press
Warmup: barx20, 95x10
120x5 (I was only supposed to do 3 reps per the 5/3/1 template but forgot to stop)
135x3
155x5

b1. Light band assisted chins 3x10
b2. Dips 3x10

Hill sprints x 6


For some EST I went to the local reservoir for some hill sprints. I didn't give a whole lot of rest between sprints...basically the time it took to walk down the hill, albeit slowly. I stopped at 6 because I almost threw up, they were pretty brutal!!!

7/5/09 - Squats 5/3/1

I've haven't been updating too much recently. I have managed to get in some workouts though. 6/28 was dead lifts....I can't remember what I worked up to though...I kept it light however. 7/2 was bench where I did 240x10.

Squats - Parallel box squats
245x5
280x5
315x10

I didn't do any accessory exercises because my training partner decided he was going to work up to heavy maxes....So by the time he got done I had already cooled down and lost motivation. I should of did sets of other exercises while I was waiting for him but I didn't think he'd take as long as he did.

I am thinking of doing another Jiu Jitsu tournament on 9/26/09. I want to compete in the 200-210 weightclass so I am going to have to cut some weight. Right now I am probably around 230 or so. By the end of this week, with diet on track, I should get down to 223. That is usually where I hover around when I eat clean and train consistently.

I plan on adding some morning jumproping, then add some treadmill walks after my workouts and also first thing on the weekends.

6/23/09 - Military press 5/3/1

Wow, didn't realize it's been two weeks since I've worked out last. Got a new tattoo, so that interfered, also my training partner hasn't been able to make it due to work and school. So i slacked I guess. My wife wants to work out so while my training partner is tied up for the next month and unable to make it to train I'll train with her.

Bought a new Jesup power bar....nice bar...deep knurls, definitely gonna tear some skin off with that!!! First time using it tonight and it's a nice stiff bar.

Military press
Warmup barx15, 85x10
115x5
125x5
145x8

Blast strap pushups
3x10

Face pulls
130x2x10

Light band pull aparts
2x10

6/7/09 - 5/3/1 deadlifts

Pressed for time, only did deadlifts

Deadlifts
warmup 135x10, 135x10, 225x8
285x3
325x3
365x5

6/4/09 - 5/3/1 Military Press

Military Press
Warmup: barx20, 95x10
115x3
135x3
150x7

Floor Press
135x20
185x10
225x10

Face Pulls
110x10
110x10
115x10

Then went to Jiu Jitsu

6/2/09 - 5/3/1 Squats

Parallel box squats
warmup 135x15, 205x10
245x5
280x5
320x9

GHR w/ Mini Band
3x10