Lifting things and grappling things

[KringJ]

Hey everyone, long time no posts.

In short it's been a long 1.5 years or so. There is of course the Covid craziness, and we've had some family deaths n stuff and I even had a workplace injury. Some of that stuff i detailed in a separate log I had meant to start here:
viewtopic.php?f=5&t=3551&p=233903#p233903

But ultimately I found the idea of a separate log for weight loss a bit redundant. Plus, my training was so all over the place that I didnt really have much progress worth logging. Now I finally feel like things are (somewhat?) back to normal and I am training consistently enough to start logging again. Spent the last few months trying to rebuild some strength and current maxes are

Front Squat: 250
Bench: 240-250ish?
Sumo Deadlift: 370

Eating habits have gotten better and I was able to start jujitsu a few months ago as well. Really looking forward to logging that over the next year, and getting reconnected with the community. Im gonna start running Hanleys excellent "3 week general strength template" this saturday. In the meantime, Merry Christmas everyone.

[KringJ]

12/27/2020

MM 12 Session Template. Session 1
Bench: 18 reps at 195 (6x3)

Front Squat:
Single @ 225
Then
32 reps at 172.5 (8x4)

Pull ups 1x2

Heavy DB row w straps: 105 3x6

[KringJ]

12/28/2020

MM 12 Session Template. Session 2.
Bench: 39 reps @ 165 (7,7,7,6,6,6)
Deadlift: A bit fatigued from the front squats yesterday, so I passed on the heavy single
6x4 267.5

Hanging Leg Raise: 1x2
Dips: 3x5

I am definitely pretty de-conditioned, but all things considered this wasn't too bad today. Did the bench and deadlift as a super set and rested anywhere between 90 seconds to 2 minutes between sets.

[KringJ]

12/29/20

Jujitsu!

2 classes
Got sweaty
Tried not to die

[KringJ]

12/31/2020
MM 12 Session Template: Session 3, modified to include slingshot (It is for fun)

Bench:
Worked up to 227.5 for a single @ RPE 7.5-8ish

Slingshot on (Hello old friend))
6x3 with 227.5

Front Squats
6x3 with 190

Pullups 2x2

Supersetted the bench and front squats

[KringJ]

1/4/2021
MM 12 Session Template; Session 4

Bench:
5x7 @ 160lbs

Deadlifts:
5x3 @ 295

Hanging Leg Raises
2x2

[KringJ]

1/5/2021
MM 12 Session Template; Session 5

Bench:
Single @ 220
Then
3x3, 2x2 @ 200

Front Squat:
5x3 @ 200

Pull up: 2,2,1

[KringJ]

1/6/2021
Jujitsu

1/7/2021
2x jujitsu classes

1/8/2021
Rest today

[KringJ]

1/9/2021
Jujitsu, 3 hours

1/10/21
Rest

[KringJ]

1/11/2021

Does re-drywalling count as training?

[KringJ]

1/14/2021

Still working on an upstairs re-model so jujitsu is a bit slower this week. I am really excited about lifting, been conversing with Hanley about working some voodoo so that I can keep getting stronger while hitting the matt for 4 classes a week.

Really feels nice to be fully back in the swing of things

[KringJ]

1/18/21

OLAD #1
Pyramid Triples

5 triples,
1st set @ 175

3rd set @ RPE 8ish

5th set @ 175

Sets 2 & 4 somewhere between 175 and that RPE 8 topset

175
185
205
195
175

Im a bit out of practice with RPE and the front squat is still pretty new for me, but 205 felt a bit more like a 7 or 7.5


Chin up grip negatives:
I misunderstood the directions and instead of doing chin up negative reps for 25 seconds, i just tried to hold the top position for 25 seconds. Oof.

[KringJ]

1/19/21

OLAD #2
Bench: Set a timer for 18-20 minutes and complete as many sets of 3-5 as possible in that time. Use 72-75% E1RM

I did 41 reps of Bench in 20 minutes with 182.5lbs (Based on 250 e1RM)

Tonight:
2 jiujitsu classes

[KringJ]

1/20/21
Rest

1/21/21
OLAD # 3
Rickshaw deadlifts were on the docket, but midway through my first warm-up set my back "popped" and began to tighten up. Need to do a better job getting warm and "Sweaty" before i start to lift.

1/22/21
OLAD #3 for realz this time
Bench:
15-18 reps in sets of 2-3 with an optional set to go to RPE 9 or 10 @ 205

Did 5x3 @ 205 and finished with a set of 5 in the RPE 9-10 range

Back is still tight today but seems to be better than yesterday. Gonna try to keep moving around

[KringJ]

1/25/2020

Back Squat 3x8 @ 215lbs

This is the first time I've back squatted since last march.
Im weak haha

Inverted Rows
4x10-12 reps

[KringJ]

1/26/21

OLAD#5
5 minutes of jump rope for warm up

Bench:
20 reps in 16 minutes @ 210lbs (82%ish)

[KringJ]

1/28/21

OLAD #6
5 minutes of jump rope for warm up

Rickshaw Deadlift: No deficit
225 3x8. Target RPE 5-7

Chin up negatives
16 reps in 6 minutes

Jiujitsu is a bit of a wash this week, but I deadlifted today with no low back issue so Im calling this day a victory

[KringJ]

1/29/21
OLAD #7
Bench:
34 reps with 202.5 in sets of 2-4
10 sets of 3
2 sets of 2

1/30/21
Olad #8
Ive shelved my front squat for now to focus on climbing my back squat
I did take some ideas from my front squat and used it to shift how i do my back squat and I find that I really like it. I dont squat too deep and the reps feel extra snappy coming up.

Squat: 4x6 @ 225
Supersetted with
Inverted Rows: 4x12

[KringJ]

2/1/21

OLAD #9
Rickshaw Deadlifts (No Deficit)
4x5 @ 245

Push Press
Set a timer for 6 minutes and do as many reps as possible
20 reps in 6 minutes

[KringJ]

2/2/21
Olad #10
Bench: 18 reps in sets of 2 with 215lbs

2/3/21
Olad #11
Squats: 4x6 @ 230

Pull ups:
2 regular chin ups, then 16 negatives in a 18 seconds on, 90 seconds off format.