Making Messy Plans & Neat Progress

My right knee is almost completely healed up. Got my nice little daily workout in and tomorrow I’ll hit a heavy upper body day and hopefully be back to normal.

Day 5 of 40
Date: 1/29

Pistol Squats 1 set each leg
These are getting alot easier.

Fat Grip Deadlift 2x5
135x5 5
Floor Press 2x5
135x5 5
Underhand Row 2x5
135x5 5
Glute Bridge 1x20-50
135x26
Standing Ab Wheel practice
5 partial reps

ME Upper
Date: 1/30

Hang Power Snatch 2x1-3
45x10
65x5
85x3 3 (PR)
This is my heaviest triple with this ever. Really excited to see this get more comfortable.

Bench 3x3-5
45x10 95x5
145x5 5 5
Was not feeling super strong today but will be pushing this a little more going forward.

Chinups 3 sets
Bw x10 8 7

DB Bench 4x5-8
65x8 (PR) 7 6
By the end of the year I’m hitting some 100 lb dumbbell bench presses. No question

1 DB Rows 3x8-10
65x10 10 9

DB Shoulder Press 3x8-12
40x9 7
I really dislike overhead pressing may change this in the future if it doesn’t start feeling better

EZ Curls 2x10-12
50x10 7
EZ Skullcrushers 2x10-12
50x10 7
Need to go a little lighter for these in the future to really pump them up.

Day 6 of 40
Date: 1/31

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

1 Like

ME Lower
Date: 2/1

Power Clean 2x2-3
65x5 95x5
145x2 3

Front Squats 3x4-5
135x5 185x5
225x4 3 2

DB Bulgarian Split Squats 3x5-8
60x8 8 8

Kneeling Leg Curls 2x8-12
80x12 12

DB Side Bends 2x8-12
65x12 12

DB Rdl 2x10-15
40x13 12

Preacher Curl
40x10 60x5

Overhead DB Extensions
40x14

Day 7 of 40
Date: 2/1

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
135x30 (PR)
Standing Ab Wheel practice
5 partial reps

The glute bridges have gotten ridiculously easy. This was a 3 rep pr but I feel like I could have hit 10 more or so easy.

Day 8 of 40
Date: 2/2

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 dealing with the worst leg doms I have had in quite some time. Those Bulgarian split squats are some killers

Day 9 of 40
Date: 2/4

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

I will say I wasn’t sure how this almost daily thing would work out but my rows have gotten way easier now and its only day 9. I see why Dan John says most goals are met around day 20 now as I feel I’m gonna be quite a bit stronger with all my lifts in a couple weeks.

2 Likes

Day 10 of 40
Date: 2/5

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

1 Like

ME Upper
Date: 2/7

Hang Power Snatch 3 sets
45x5 65x5 85x3

Bench 3x4-5
45x10 95x5
155x5 5 5

Preacher Curls 3x4-5
40x5
60x5 5 5

DB Bench 3x5-8
65x8 8 8

1 DB Rows 3x8-10
65x10 10 10

DB Overhead Extensions 2x8-12
45x12 9

DB Rear Lateral Raises 2x10-15
10x12 12

DB Lateral Raises 2x10-15
10x12 9

1 Like

ME Lower
Date: 2/8

Power Clean 2x2-3
95x5
145x2 2

Front Squats 3x4-5
135x5
205x5 5 5

DB Split Squats 3x5-8
60x5 5 5

Kneeling Leg Curls 3x8-12
80x8 8 8

1 DB Side Bends 2x8-12
65x8 8

DB Rdl 2x8-12
60x10 10

1 Like

So tomorrow I have a submission grappling tournament and its my first one in about a year. I know I’m very excited because I have had this ridiculous amount of energy all day, even after shoveling for about an hour straight this morning. All I want to do is go lift heavy things for 3 hours and use this hyper focused amount of energy, but instead I did something more responsible and just worked on my pistol squats, handstands, and standing ab wheel rollouts. Did just enough to break a little sweat and mute those urges a bit. Anyway hopefully tomorrow goes well for me as I attempt to pass out triangles and armbars to everyone in attendance.

Good luck!

@duketheslaya
Thanks I needed some luck lol.

So today the tournament was incredibly fun. The format was single elimination, submission only, 8 minute rounds, and no overtime just judges decision. I went 1-1 winning by armbar the first round and then battling it out with a guy for 8 amazing minutes that made the whole day incredibly worth it. The judge have it to him and he went on to take second to his older brother who won the whole thing. Very fun day got to roll with a lot of people at the end of the tournament and saw some crazy high level black belts later on in the day. Also saw some crazy tenth planet guys doing things with flexibility that are just astounding. Gonna be stretching everyday for awhile now lol.

2 Likes

If you want to see some bad grappling here is the way to spend your next 2 minutes lol. This is my first match of the tournament still piecing together video from my second one, as the person recording for me ran out of space while taking the video.

2 Likes

Now that the tournament is out of the way I can get back to what is really important here with some light lifting of iron.

Day 11 of 40
Date: 2/12

Band Pullaparts 50 reps
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
135x20
Standing Ab Wheel practice
5 partial reps

ME Upper
Date: 2/13

Y W T Holds each position 10 sec

Hang Power Snatch 3x2-3
45x10 65x5
85x3 3 3

Bench 3x4-5
45x10 95x5
155x5 5 7

Preacher Curls 3x4-5
60x5 5 5

DB Bench 3x5-8
70x8 (PR) 6 5
I’m coming for those 100 lb dumbbells one rep at a time

1 DB Rows 3x8-10
70x10 10 10

DB Overhead Extensions 2x8-12
45x12 9

DB Rear Lateral Raises 2x10-15
10x15 12

DB Lateral Raises 2x10-15
10x15 12

So was playing around at the school gym before going home and some guys were talking about Olympic lifting and I got some good tips for the clean and snatch. This ended up with me matching my all time clean while moderately fatigued.

Clean
Bunch of reps with bar, 95, 135,
225x1

I forgot how much fun the Olympic lifts are

3 Likes

So I’m refocusing my training back to my vertical jump . My approach will be going with three lower body days, a speed, jump, and heavy day. I will keep one ME upper day as well and will probably pick up one more day for more upper body volume but not gonna be a huge priority for me.

Jump Lower
Date: 2/14

Lying Leg Curls 3x15-20
50x20 70x20 20

Ankle Jumps 3x20
Bw x20 20 20

Standing Vertical Jumps 3x5
Bw x5 5 5

Low Box Depth Jumps 3x5
Bw x5 5 5

Jump Squat 3x5
45x5 5 5

Hanging Knee Raises 2x10-20
Bw x10 10
Doing these with an emphasis on no body swing and holy shit my abs feel destroyed

This jump day is nice it doesn’t take too long and should leave me plenty of energy for tomorrow’s heavy lower day.

1 Like

Heavy Lower
Date: 2/15

Y W T Holds each position 10 sec

Hang Power Snatch 3x2-3
45x5 65x5
85x 3 3 3

Front Squats 3x4-5
135x5 185x3
215x5 5 5 3

DB Split Squats 3x5-8 each leg
65x8 8 8

Kneeling Leg Curls 3x6-10 each leg
80x10 10 10

DB Side Bends 3x8-12
70x12 12 12

DB Rdl 3x8-12
60x10 10 10

Seated Calf Raise 2x10-15
45x15 15

On my front squats I’m going excessively deep. I thought I had fixed this but I started shitting on the floor during my squats so I’m gonna have to remedy the situation. I think I’m gonna switch squats to box squats on my speed day and hopefully that will help me get my depth back in order.

2 Likes

Keep those elbows up!!!

1 Like