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Burien Top Team's Transformation 2019

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t-ransformation2019

#101

Maybe … back to 145.6 after training tonight …


#102

Schedule a little scrambled. AM cardio Wednesday. BJJ only tonight (taught class; led Live Training, but managed to get 18 minutes of rolling in) Had a few students say some very nice things about the class afterwards, which makes it all worthwhile.

So I’ll get that deadlift/OHP session in tomorrow. Actually, I’ve been thinking about switching to a Monday/Friday split for my weight training instead of the Monday/Wednesday split I’ve done for most of the year, any way. That would give me more space between my squat and deadlift workouts, which I might appreciate now that I’m nearing some halfway decent weight.


#103

Cycle 6 - Beyond 5/3/1 Program 1.1 - Session 8 of 12 / Fri

BW: 146.0

Deadlift (supersetted with DB hammer curls 20 x 10 x 6)
bar x 10
100 x 5
120 x 5
140 x 3
175 x 5
200 x 5
225 x 9

Vertical pull (supinated grip)
70 x 10 x 5

OHP
bar x 10
55 x 5
65 x 5
75 x 5
85 x 5 x 5

Rope pressdowns
30 x 20* x 5

*20 reps, 15 sec iso hold, 10 more reps


#104

AM Cardio only Saturday and Sunday

Treadmill Routine - both days

BW: 147.0

AM Cardio
2 miles/8 laps
Starting from 3.0, add 0.1 mph/lap on each odd lap
Starting from 1.5%, add 0.5% incline/lap on each even lap
38 minutes / 245 calories

After a long while in the wilderness of lower carb dieting, I’ve decided to focus on overall calories and let the carbs roll (up to 150g/day on active days). I’m still hoping to drift down toward bodyweight of 140-142.5 before bringing more BBB type work back into the program (ideally for my November/December 5/3/1 cycles) and putting on 5-8 pounds of quality muscle.


#105

Cycle 6 - Beyond 5/3/1 Program 1.1 - Session 9 of 12 / Mon

BW: 147.0

Squat (supersetted with DB rows 20 x 10 x 6)
bar x 10
65 x 5
85 x 5
105 x 5
125 x 3
180 x 5
200 x 3
225 x 5

Horizontal pull
80 x 10 x 5

Bench
bar x 10
55 x 5
70 x 5
85 x 5
125 x 5 x 5

Preacher curls
15 x 10 x 5


#106

BJJ only today

With our professor out with a detached retina, I’m back in front of the class again. Taught a lock flow of single leg to torreando to knee on belly, and a couple of standing passes (including one from JT Torres vs closed guard that I hadn’t seen anyone at our academy do). Managed to get in a round with a purple belt I’d never trained with before. It wasn’t much (7 minutes). But on teaching nights, I’ll take it. Hopefully I can get in at least two more rounds this week on Thursday (another teaching night). If I can roll for 20-30 minutes a week, at least, I’m good.

With that in mind, I’m cutting my weekly treadmill cardio from four sessions (Sun, Tue, Thu, Sat) to three (Sun, Wed, Sat) now that I’m lifting on Mon and Fri. That will still give me more than 100 hours a week of light to moderate cardio. My goal is to have an 80/20 ratio of light/moderate to intense/BJJ Live Training cardio (which is something I picked up from Joel (8 Weeks Out) Jamieson.)


#107

BJJ only again today. Missed cardio on Wednesday. 35 minutes on the treadmill tomorrow and Saturday and I’ll make my minimum 120 minutes/week with room to spare, though.

OHP 5/3/1 and deadlift 5x5 @75% tomorrow, also.

Taught class. Strategies for attacking both legs in the single leg takedown from the collar sleeve tie up. Reviewed standing guard opens and passes. Managed to get in 21 minutes (three seven-minute rounds) of Live Training (including an accidental, lip-splitting headbutt from one of my favorite blue belts…). Hooray!

BW 146.0.


#108

Cycle 6 - Beyond 5/3/1 Program 1.1 - Session 10 of 12 / Fri

BW: 145.0

OHP (supersetted with DB hammer curls 20 x 10 x 6)
bar x 10
bar x 5
55 x 5
65 x 3
85 x 5
95 x 3
105 x 5

Vertical pull
80 x 10 x 5

Deadlift
bar x 10
100 x 5
120 x 5
140 x 5
170 x 5
200 x 5 x 5

Tricep pressdown
30 x 20* x 5

15 second isometric hold after last rep; then 10 more reps


#109

Cycle 6 - Beyond 5/3/1 Program 1.1 - Session 11 of 12 / Mon

BW: 147.4

Bench (supersetted with DB rows 25 x 10 x 6)
bar x 10
55 x 5
70 x 5
85 x 3
125 x 5
140 x 3
155 x 5

Horizontal pull
80 x 10 x 5

Squat
bar x 10
85 x 5
105 x 5
125 x 5
160 x 5
180 x 5 x 5

Preacher curl
bar x 10
+5 x 10
+10 x 10
+15 x 10 x 5


#110

Almost done with the 1,1 program nice job man.
please do a little write up about it when finished.


#111

Thanks! That’s a good idea.


#112

Happy 5/3/1 Friday!

Cycle 6 - Beyond 5/3/1 Program 1.1 - Session 12 of 12 / Fri

BW 146.6

Deadlift (supersetted with DB hammer curls 20 x 10 x 6)
bar x 10
100 x 5
120 x 5
140 x 3
200 x 5
225 x 3
250 x 5

Vertical pull
80 x 10 x 5

OHP
bar x 10
bar x 5
55 x 5
65 x 5
85 x 5 x 5

Rope pressdown
30 x 20* x 5

*20 reps - 15 second isometric hold - 10 more reps


#113

Well done Mate :slight_smile:
Way to go.


#114

Deload week after six weeks of Beyond 5/3/1 Program 1.1 training Mondays and Fridays.

Will start 1.2 next Monday. Unlike with the six weeks of 1.1 training twice a week, I’ll need to throw in a few 3x weeks in order to get the program done before the business travel season begins in late September.

High Intensity Deload

BW: 147.0
Current TMs: 115 / 170 / 245 / 275

Squat
bar x 10
115 x 5
125 x 3
140 x 3
155 x 3
175 x 3
195 x 3
215 x 1
235 x 1
245 x 1

Bench
bar x 10
80 x 5
90 x 3
100 x 3
115 x 3
125 x 3
140 x 3
155 x 1
165 x 1
170 x 1

Horizontal Pull
20 x 10
40 x 10
60 x 10
80 x 10 x 5 EMOM

OHP, deadlift, and vertical pull on Friday.


#115

Second half of the deload week. Beyond 5/3/1 Program 1.2 starts on Monday. Say hello to 3x/week training (instead of 2x), two more sets per workout on the secondary lift & a TM max rep set on the main.

High Intensity Deload: OHPs felt fine. Looking forward to taking out my PR at 130 soon. Deadlifts a little more challenging (265 fine; 275 a little serious), but still planning to pull three plates by year’s end. (June 1RM at 295).

BW: 144.8
Current TMs: 115 / 170 / 245 / 275

OHP
bar x 10
bar x 5
50 x 3
60 x 3
70 x 3
80 x 3
90 x 3
100 x 1
110 x 1
115 x 1

Deadlift
bar x 10
130 x 5
145 x 3
160 x 3
180 x 3
200 x 3
220 x 3
240 x 1
265 x 1
275 x 1

Vertical pull
20 x 10
40 x 10
60 x 10
80 x 10 x 5


#116

Beyond 5/3/1 1.2 - Monday - Session 1 of 12

BW: 147.8
TMs: 115 / 170 / 245 / 275

Squat (SS w/ DB rows 30 x 10 x 5)
bar x 10
95 x 5
115 x 5
135 x 3
180 x 3
200 x 3
225 x 3
245 x 2*

  • Did two ugly reps. Waited a minute. Out of disgust, did two more reps. They were ugly, as well.

Secondary Lift/Bench
bar x 10
60 x 5
75 x 5
90 x 5
115 x 5
130 x 5 x 7

Horizontal Pull
40 x 10
60 x 10
90 x 10 x 5

Preacher Curl
bar x 10
10 x 10
20 x 10 x 5


#117

Beyond 5/3/1 1.2 - Wednesday - Session 2 of 12

BW: 147.8
TMs: 115 / 170 / 245 / 275

OHP
(SS w/ DB hammer curls 20 x 10 x 6)
bar x 10
50 x 5
60 x 5
70 x 3
85 x 3
95 x 3
105 x 3
115 x 2*

*Failed halfway through rep three

Vertical pull
20 x 10
40 x 10 x 5

Deadlifts
(SS with Rope pressdowns 20 x 10 / 40 x 10* x 5; *Ten reps, ten second isometric hold, ten more reps )
bar x 10
110 x 5
130 x 5
150 x 5
185 x 5
210 x 5 x 7


#118

Beyond 5/3/1 1.2 - Friday - Session 3 of 12

BW: 145.0
TMs: 115 / 170 / 245 / 275

Bench
(SS w/ DB rows 30 x 10 x 6)
bar x 10
60 x 5
75 x 5
90 x 3
120 x 3
135 x 3
150 x 3
170 x 5 (very happy to get five reps on my new TM in week one of this cycle!)

Secondary / Squat
SS with Horizontal Pull: 30 x 10; 60 x 10; 90 x 10 x 5
bar x 10
95 x 5
115 x 5
135 x 5
165 x 5
190 x 5 x 7

Preacher Curls
bar x 10
+5 x 10
+10 x 10
+15 x 10
+20 x 10 x 5


#119

Just a little thought here. I’ve been doing the amrap with TM at some point, it really buried me. So do whatever you can for recovery my friend.
You are doing one hell of a job here.


#120

Thanks! I was panicking a little when I was only able to get two reps on my TMs for squat and OHP in week one. Can’t tell you how glad I was to get five on Friday for the bench!

AMRAPs are really tough for me - the uncertainty/risk of “one more rep” goes against my neurotype, so to speak. Right now, I’m hoping to get five reps on all the TM sets by week three/end of cycle. The deadlift TM PR max is five per the protocol, so I figured I’d use that as my rep goal for all the lifts.

In another news, I got some bonus points from Vitamin Shoppe today and decided to use them on creatine. A little anxious about the impending water/weight gain, but looking forward to giving this stuff a shot.