Day B
Date: 1/2
Jefferson Deadlifts 2x5 each leg
135x5
155x5 5
Floor Press 3x5
135x5
150x5 5 5
Barbell Row 3x5
135x5
150x5 5 5
Glute Bridge 1x10-20
135x14
Fat Grip DB Curls 2 sets
20x13 12
Fat Grip Deadlift Hold 2 sets
135x 25 sec 20 sec
These holds are vicious. I really need to start hitting grip work more seriously
VJB Phase 1 Week 2
Ankle Jumps 3x50
4 star drill 2x10
Alternating lunges 3x20 each leg
Jump squat 3x20
Slalom jumps 3x50
Lunge jumps 3x10 each leg
Low squat ankle jumps 3x30
1 Like
Grappling Practice
Date: 1/3
I didn’t normally log this stuff but I spent about 4 total hours getting in some nogi practice and just really learned alot of new things, particularly triangle choke variations and things that I needed to put that extra work into. Big stand outs being the teepee finish to triangles and the barataplata for when arms are stuck inside. All in all it has left me very sore today and I know my neck and back are gonna be even worse tomorrow.
Anyway after all that excuse making let’s get to today’s workout
Date: 1/4
Lower Maxes
Just decided I wanted to hit some heavy work and see where I’m at with a few lower body lifts
Snatch Grip Dead
135x5
155x5
185x5
225x3
245x1
275x1 (PR)
Put my straps on and really pushed this and was amazed at how much easier these were without worrying about grip
Glute Bridge
135x5
155x5
185x5
225x3
245x3
275x8 (PR)
This is a lift you can just push stupid hard I’m quickly discovering
Jefferson Deadlift
135x5 5
155x1 1
185x1 1
225x1 1
245x1 1 (PR)
275x0 I passed on this today but feel confident I could have hit it.
Switched leg that was forward every set
1 Like
Played basketball for 2 plus hours and decided I would just hit something heavy and call it a day.
Heavy Upper
Date: 1/7
Band Pullaparts 2x25
Floor Press
135x10 145x3 155x5 185x1 195x1 (PR)
That 195 may be the slowest thing I’ve ever pressed out in my life
Row
135x10 145x3 155x5 185x0
I couldn’t get 185 without a lot of body english, too much to count the rep
Ab Wheel Rollouts
From Knees x 5 5 5
Also here is my snatch grip deadlift PR, for whatever reason I had trouble posting it before. I was worried about my form breaking down but it didn’t actually look too bad which left me very happy
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VJB Phase 1 Week 3 day 1
Date: 1/9
Ankle Jumps 3x75
4 star drill 3x10
Alternating lunges 3x20 each leg
Jump squat 3x20
Slalom jumps 3x50
Lunge jumps 3x15 each leg
Low squat ankle jumps 3x30
Date: 1/11
Hit my first unsupported Pistol Squat today woooo!
Pistol Squat
1 rep each leg (PR)
VJB Phase 1 Week 3 Day 2
Ankle Jumps 3x75
4 star drill 3x10
Alternating lunges 3x20 each leg
Jump squat 3x20
Slalom jumps 3x50
Lunge jumps 3x15 each leg
Low squat ankle jumps 3x30
So this finishes phase 1 and for the time being I’m gonna pick this back up after a month or so as I signed up for a submission only grappling tournament February 10 and I need to work my conditioning more than my vertical if I hope to survive 8 min rounds.
2 Likes
Thats awesome! If i tried id just fall on my face 
1 Like
Thanks idk why but it was extremely satisfying to accomplish
I would be lying if I said I didn’t fall over backwards and hit my head on a bench the first time I tried the movement
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I have been pushing it with a lot of extra grappling work so training has taken a back seat but now I’m gonna get back into things with 3 days of lifting 1 being conditioning focused and the other 2 being strength focused.
Conditioning day coming right up
Conditioning Full Body
Date: 1/17
Hams, calves, quads, hip flexor stretch
Y W T brief hold each position 10 reps 1 set
Pushups 1x20
Pistol Squats 1 rep each leg
Still super happy about being able to do these
Strength Giant Set 1 90s rest
Snatch Grip Deadlift 3x10
135x 10
185x 10
205x 10
225x 10
Kneeling Jumps 5 reps
Bw x5 5 5
Ab Wheel 5 reps
From knees x5 5 5
Strength Giant Set 2 90s rest
Floor Press 3x10
135x 10
145x 10
155x 10
Rdl 3x10
135x 10
145x 10
155x 10
Shrugs 3x10
135x 10
145x 10
155x 10
Finisher Giant Set 90s rest
Glute Bridge 1 set
135x 20
Reverse Grip Rows 1 set
135x 13
Hip Raises 1 set
Bw x 20
1 Like
Got a video of my last set of Strength Giant Set 1
Need to figure out a different angle to shoot video from to avoid that big post in my basement
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ME Upper
Date: 1/19
Hang Power Snatch Ramp up to 1-3RM
45x10 55x3 65x3 75x3
Should have recorded my top set here. My form felt off all of a sudden on the last two reps
Bench Ramp up to 1-3RM
45x10 95x5 135x5
155x3
165x3
175x3
This was nice I was worried that it had been a while since I had benched I would lose my groove but I was pretty much right where I wanted to be.
Chinups 4 sets
Bw x10 8 6 5
DB Bench 4x5-8
50x8 8 8 8
Seated Cable Rows 3x6-10
100x10 10 10
Curls 2x8-12
40x12 9
Skullcrushers 2x8-12
40x12 10
DB Side Bends 1 set each side
45x15
1 Like
ME Lower
Date: 1/20
Front Squats Ramp up to 1-3RM
45x10 95x5 135x5
185x1
225x1
245x1
265x0 missed this and shouldn’t have tried it
I couldn’t sleep so I just decided to make a trip to the gym and squat, not a terrible idea. Then in my tired state I decided it was time to shoot for a new front squat PR, this was pretty dumb. 245 moved slow and then throwing 20 more lbs on the bar I knew I was gonna fail it. Oh well what’s done is done I just hate to miss lifts got the miss on video at least to see exactly where I miss at
DB Split Squats 3x6-10
40x10 10 10
These feel amazing and I need to do them all the time.
Lying Leg Curls 4 sets
70x10
90x10
110x8
130x3
Slow eccentrics
Leg Extensions 4 sets
70x10
90x10
110x8
130x6
Slow eccentrics
Rear Raises 2 sets
10x15 15
Lateral Raises 2 sets
10x15 12
Just added some shoulder work to the end of this day for the pump.
2 Likes
Easy Full Body Workout
Date: 1/22
Was not feeling things today do after luta livre practice just hit this easy workout, focused on just really going slow on eccentric and mastering the movements.
Thick Bar Deadlift 3 sets
135x5 5 5
One Arm DB Press 3 sets
35x10 5 5
Underhand Rows 3 sets
135x5 5 5
Glute Bridge 1 set
135x20
Ab Wheel Rollouts 1 set
A bunch of reps of me trying to get standing rollouts. I’m about a quarter of the way there
This reminded me I’ve always wanted to do Dan John’s 40 day workout to see if there exist some gains that are really that easy to get. Hmm I think I may just start doing that for my non lifting days
So I’m just gonna start the 40 day program by Dan John The 40-Day Program
So just about every day I’m gonna do one of these quick light workouts. I will still be doing two days that are heavy throughout the week as well. I just want to use this to boost some of my lifting efficiency going forward.
Day 1 of 40
Date: 1/23
Pistol Squats 1 rep each leg
Fat Grip Deadlift 2x5
135x5 5
Floor Press 2x5
135x5 5
Underhand Row 2x5
135x5 5
Glute Bridge 1x20-50
135x21
Standing Ab Wheel practice
5 partial reps
Was supposed to hit a heavy upper session later with a friend but they ended up bailing on me and I was kinda bummed so instead I ended up playing basketball for two hours
Day 2 of 40
Date: 1/24
Pistol Squats 1 rep each leg
Fat Grip Deadlift 2x5
135x5 5
Floor Press 2x5
135x5 5
Underhand Row 2x5
135x5 5
Glute Bridge 1x20-50
135x20
Standing Ab Wheel practice
5 partial reps
Was gonna hit it hard today but then my girlfriend asked to help her with her deadlifts today and that took me away from a heavy workout today.
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So finally got together with the group of guys at my schools gym and we have a good mix of powerlifters, crossfitters, and bodybuilders. So today we were just setting some maxes and just doing heavy stuff and talking really. It was very enjoyable and I set a new front squat rep PR
Lower ME
Date: 1/25
Warmed up doing a bunch of stuff
Foam rolling, stretching, bodyweight stuff
Hang Power Snatch
45x10 65x12
Was really just trying to hammer form a bit here as last time I was struggling a bit now I feel a good bit more comfortable
Front Squats
45x10 95x5 135x5 225x6 (PR)
This made me feel waaayyy better about that miss on 265 recently as I was wondering if I really hadn’t gained any leg strength. Then I hit this for a 3 rep PR and now everything is all better
Sumo
I did some warmup sets but wasn’t keeping track as I was feeling kind of spent from the squats but then 3 plates came around and I was feeling pretty good still
365x1 405x1
Extremely happy with this 4 plate rep. A million times better than the only other time I’ve pulled 405
- YouTube
Day 3 of 40
Date: 1/25
Pistol Squats 1 set each leg
Fat Grip Deadlift 2x5
135x5 5
Floor Press 2x5
135x5 5
Underhand Row 2x5
135x5 5
Glute Bridge 1x20-50
135x27
Standing Ab Wheel practice
5 partial reps
Just gonna give an obvious reminder that working leg locks is rough on the body and I have a swollen knee to prove it. My right knee has been swollen for two days now after a bunch of leg lock work on Thursday night. So gonna hope it goes down a bit soon as I have competition in 2 weeks and don’t want to miss too much practice time.
Anyway back to the daily workouts for now
Day 4 of 40
Date: 1/27
Fat Grip Deadlift 2x5
135x5 5
Floor Press 2x5
135x5 5
Underhand Row 2x5
135x5 5
Glute Bridge 1x20-50
135x20
Standing Ab Wheel practice
5 partial reps
