FRIDAY
BW: 154.8 lbs
waist: 34 1/2"
BP: Orange
BUHL Training
Seated leg extensions
50 lbs x 10
60 lbs x 10
70 lbs x 10
80 lbs x 10
90 lbs x 10
50 lbs x 20
Seated leg curl
50 lbs x 10
60 lbs x 10
70 lbs x 10
80 lbs x 10
90 lbs x 10
Missed doing the Widowmaker set because I was worried about securing a squat rack.
Back squat (5/3/1)
bar x 10
80 lbs x 5
100 lbs x 5
120 lbs x 3
130 lbs x 5
150 lbs x 5
170 lbs x 10
130 lbs 5 x 5 (1 minute rests)
SLDL
bar x 10
115 lbs x 10
135 lbs x 10
160 lbs x 5, 5
160 lbs without straps felt too heavy. I wasn’t able to focus on my hamstrings and was mostly thinking about the weight. May have to back off to 135 lbs w/straps or 115 lbs without.
Really tried to be a bodybuilder when it was time to bodybuild and a powerlifter when it was time to powerlift. I think that’s the key for leg/lower body days. Using a 5/3/1 protocol for back squats as the basis for leg/lower body day. I think I prefer it to the strategy I was using before (AMRAP + Widowmaker) which felt very hypertrophy-oriented. I want strong legs more than I want big legs. The upper body is the opposite, hence BUHL Training (Bodybuild Upper body Heavy Lower body).
3 Likes
SATURDAY
BW: 154.4 lbs
waist:: 34 1/2"
BP: Orange
Conditioning
Javorek Complexes
Upright row
High pull snatch
Thruster
Bent over row
High pull snatch
six reps / six sets / 90 seconds rest between sets
10 lb dbs for the first set / 15 lb dbs for the second through sixth sets
Incline treadmill walk
3.3 miles / 505 calories / 60 minutes
4 Likes
Took Sunday off
MONDAY
BW: 158.0 lbs
waist: 34 3/4"
BP: Orange
Push
Warmup - Stairmill
5+ minutes / 300+ steps / 50+ calories
Triceps - Cable pressdowns
67 1/2 lbs x 8
72 1/2 lbs x 6
77 1/2 lbs x 4
72 1/2 lbs x 11, 7
Triceps - Overhead cable extensions
42 1/2 lbs x 8
47 1/2 lbs x 6
52 1/2 lbs x 4
42 1/2 lbs x 15
Pecs - Incline cable bench press
25 lbs x 10 x 3
35 lbs x 10 x 2
45 lbs x 10
65 lbs x 10
85 lbs x 8, 8 (!)
Pecs - Incline cable flye
25 lbs x 10
35 lbs x 10
45 lbs x 15
Total training time 65 minutes. I’m experimenting with fewer warmup sets to save time. Also got caught up trying to get my incline cable bench press set up correctly so it wasn’t putting so much stress on my labrum and rotator cuff.
4 Likes
TUESDAY
BW: 156.6 lbs
waist: 35"
BP: Orange
Conditioning
Zone 1 Cardio
Incline treadmill walk
3.3 miles / 505 calories / 60 minutes
3 Likes
WEDNESDAY
BW: 155.2 lbs
waist: 34 3/4"
BP: Yellow
Pull
Warmup - Stairmill
5+ min / 250+ steps / 45+ calories
Biceps - Rope hammer curls
47 1/2 lbs x 8
52 1/2 lbs x 6
57 1/2 lbs x 9, 9 (!)
37 1/2 lbs x 20 (!)
Biceps - Cable curls
52 1/2 lbs x 8
57 1/2 lbs x 6
62 1/2 lbs x 5 (!), 4 (!)
37 1/2 lbs x 15
These felt heavy out of the gate. The top set just barely met the minimum standard by three reps.
Lats (H) - Chest-supported seated machine row
100 lbs x 8
130 lbs x 6
115 lbs x 9, 9 (!)
These felt like a struggle. Using the lower pronated grip to focus on the middle back, which is clearly weaker than my upper back when it comes to rowing. Interested in seeing how these develop over the next few weeks.
Lats (V) - Chin-ups/Pull-ups
Neutral grip: BW x 8
Supinated grip: BW x 8 (!)
Pronated grip: BW x 5 (!)
Felt pretty weak on these. I do a full stop at the bottom with a pause to take away all momentum. And today I felt every bit of the contractions.
About one hour start to finish. Still working on reducing warmup sets. Also missed my morning, pre-breakfast, side delt hypertrophy program again today. #newhabits
3 Likes
No training Thursday
FRIDAY
BW: 156.4 lbs
waist: 35"
BP: Yellow
Conditioning
Zone 1 Cardio
Incline treadmill walk
3.3 miles / 493 calories / 60 mnutes
3 Likes
SATURDAY
BW: 156.4 lbs
waist:: 35"
BP: Yellow
Legs
Warmup - Incline treadmill
0.55 mi / 72 calories / 10 minutes
Quads - Leg extension
60 lbs x 10
80 lbs x 8
100 lbs x 6
120 lbs x 10
60 lbs x 20
Hamstrings - Seated leg curls
60 lbs x 10
80 lbs x 8
100 lbs x 6
120 lbs x 10
60 lbs x 20
Back squat (5/3/1)
bar x 10
95 lbs x 5
115 lbs x 5
135 lbs x 3
145 lbs x 3
165 lbs x 3
185 lbs 10
FSL 145 lbs x 5 x 5
Went 5 lbs heavier on these across the board to make it easier to change plates. Will try to avoid doing that since it can screw everything else up.
SLDL
bar x 10
115 lbs x 8 x 3
4 Likes
SUNDAY
Yardwork day. Took Mrs Burien Top Team out shopping today after the epic family dinner for eight she cooked Saturday evening.
MONDAY
BW: 158.2 lbs
waist: 35"
BP: Yellow
Triceps / Pecs - Hypertrophy
Warmup -Stairmaster
5+ minutes / 20+ floors / 300+ steps / 50+ calories
Triceps pressdown
67 1/2 lbs x 8
72 1/2 lbs x 6
77 1/2 lbs x 4
72 1/2 lbs x 15 (!), 8 (!)
Triceps overhead extension
42 1/2 lbs x 8
47 1/2 lbs x 6
52 1/2 lbs x 4
42 1/2 lbs x 15 (!)
Machine incline press
70 lbs x 10
90 lbs x 8
110 lbs x 6
130 lbs x 4, 4
70 lbs x 20 (!)
Felt weak on these, both in terms of triceps strength (understandable) and in terms of my left shoulder weakness/lingering injury.
Pec deck
70 lbs x 10
90 lbs x 8
110 lbs x 6
130 lbs x 12
110 lbs x 15
90 lbs x 20
3 Likes
Going forward, intensity for triceps. But volume for pecs.
3 Likes
TUESDAY
BW: 158.0 lbs
waist: 35 1/2"
BP: Yellow
Conditioning
Row Sprints
2:06 min / 25 cal / 446m
2:06 min / 27 cal / 462m
2:06 min / 28 cal / 472m
2:07 min / 27 cal / 464m
2:06 min / 27 cal / 468m
2:07 min / 27 cal / 471m
2:07 min / 27 cal / 472m
2:07 min / 26 cal / 461m
2:06 min / 27 cal / 467m
2:07 min / 29 cal / 483m
2 minute rest between sprints.
3 Likes
WEDNESDAY
BW: 158.6 lbs
waist: 35"
BP: Orange
Conditioning
Zone 1 Cardio
Incline treadmill walk
3.4 miles / 492 calories / 60 minutes
3 Likes
THURSDAY
BW:: 156.8 lbs
waist: 35"
BP: Orange
Pull
Warmup - Stairmaster
5 min / 50+ calories / 300+ steps
Forearms/Brachialis - Rope hammer curl
47 1/2 lbs x 8
52 1/2 lbs x 6
57 1/2 lbs x 10
62 1/2 lbs x 8
40 lbs x 15
Biceps - Cable curl
47 1/2 lbs x 8
52 1/2 lbs x 6
57 1/2 lbs x 9 (!), 7 (!)
37 1/2 lbs x 15
Lats (H) - Chest supported row
100 lbs x 8
120 lbs x 6
140 lbs x 6, 6 (!)
100 lbs x 20
Lats (V) - Vertical pulls
BW pullups x 8
BW neutral grip chins x 6
BW chins x 6
Upper back - Face pulls
22 1/2 lbs x 10 x 3
Felt weak on everything after the bicep work. Blame it on the combo COVID/flu shot Wednesday afternoon? Just didn’t feel like I had the juice today - but glad to get the work in all the same,
3 Likes
Are you a fan of the over-under pass? I just think it’s such a brilliant, simple and beautiful technique
1 Like
John Danaher said it was such a powerful guard pass that you could build your entire passing game around it.
Murilo Santana is really good at it. BJJ Scout did a video series on his technique that I used to study regularly. I got to the point where it didn’t make sense to use it against anyone in training unless they had a REALLY good guard. It was THAT strong of a pass.
2 Likes
FRIDAY
Took the day off and spent the day downtown with Mrs Burien Top Team. Bought some pottery. Ate some pizza.
SATURDAY
BW: 157.8 lbs
waist:: 35"
BP: Orange
Legs | Back squat 5/3/1
Warmup - Incline treadmill
Back squat (5/3/1)
bar x 10
95 lbs x 5
115 lbs x 5
135 lbs x 3
150 lbs x 5
170 lbs x 3
190 lbs x 10
(FSL) 150 lbs x 5 x 5
RDL/SLDL
bar x 10
95 lbs x 8
115 lbs x 6 x 6
Leg extensions
70 lbs x 10
90 lbs x 8
110 lbs x 6
130 lbs x 12
70 lbs x 20
Seated leg curls
70 lbs x 10
90 lbs x 8
110 lbs x 6
130 lbs x 12
70 lbs x 20
Also did 5 sets of 10 band side laterals and 5 sets of 10 band sword draws between sets to get some overdue delt work in.
3 Likes
Yeah it just feels fake when you do it correctly, unlike the bodylock where I feel I still exert a fair bit of effort you kind of just breeze through it. Definitely my passing focus for the time being
1 Like
I haven’t trained no gi consistently in years. But I’ve got to imagine that, given all the options, the stack-to-over/under is hard to beat for no gi passing. BJJ Scout’s series on Santana made a believer out of me.
Over/under passing includes two things that I’ve come to believe are critical to efficient guard passing: limiting the defender’s hip mobility (with grips or pins) while simultaneously maximizing your ability to be agile as a guard passer (mostly by being on your feet rather than on your knees). This is why I love toreando passing in the gi.
1 Like
MONDAY
BW: 158.0 lbs
waist: 35"
BP: Yellow
Conditioning
Javorek Complexes
Upright row
High pull snatch
Thrusters
BUDRS
High pull snatch
15 lb DBs / 6 sets / 6 reps / 90 seconds between sets
followed by
Zone 2 Cardio
Incline treadmill w/16 lb vest
3.5 miles / 509 calories / 60 minutes
2 Likes
This was one of BJJ Scout’s takes on body lock passing. I don’t really see a huge role for it in the gi, so I don’t train it myself. But I thought this was a balanced look at the technique.
2 Likes
TUESDAY
BW: 157.8 lbs
waist: 35"
BP: green
First good end-of-night in a very, very long time Monday evening. No snacks after 9pm. In bed by 11:30pm… #willpower
Arms
Warmup - Stairmill
Triceps - Seated dips
70 lbs x 8
90 lbs x 6
110 lbs x 4
130 lbs x 4
150 lbs x 20, 15 (!)
Triceps - Single arm cable kickback
7 1/2 lbs x 10
12 1/2 lbs x 8
15 lbs x 6 x 6
Biceps - Standing “face away” cable curl
35 lbs x 10
45 lbs x 8
55 lbs x 6
65 lbs x 4
70 lbs x 9, 6 (!)
Biceps - Single arm overhead cable curl
12 1/2 lbs x 10
17 1/2 lbs x 8
22 1/2 lbs x 6 x 6
followed by
Incline treadmill w/16 lb vest
1.0 miles / 138 calories / 17:30 minutes
2 Likes
