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The (Sidetracked) Road to 3/4/5

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We're up for a Webby! Vote TSR to help us win. 10-04-2014
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    Went to a different BJJ class. Very different: very gogogo for 90+ minutes. I might actually be in non shameful shape at some point if I keep this **** up lol.

    Yesterday did some remedial work.
    DB Press (weight on DB +1kg maybe?)
    10x8 12.5x8 15x8 17.5x8 20x8 22.5x8/7 (failed last rep with left hand)
    Neutral Grip Chin
    BWx10,8
    DB Row
    20x10 25x10 30x10 35x10,10
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    Bit of lower back fatigue. Happy to be taking tomorrow off.
    CJ
    Up to 85x1 miss 90 multiple times.
    CN Pull
    95x3 105x3 115x3
    Paused CGBP
    25x8 45x8 55x8 65x8 75x4
    MedX Row
    180x10 280x8 380x7 (not clean)
    Machine Curlz/Cable Pushdowns
    ?x?

    Arm pump is clearly essential to WL lol. Got a big headcase problem with cleans: pull 90 to my nipple line but not getting under it. Not batting the bar too far out either.

    Some fatigue on the CN pulls. Will probably add more sets to CN pulls vs more reps or weight.

    Surprised I managed to hit 75x4 on CGBP. Was expecting a triple. The 8s are intentional as they restrict the top weight. I don't really want to peak my bench for a while so just getting some reps in, getting used to benching again in a safe fashion and conditioning my rotator cuff/joints to the movement. Which has historically been a little touchy for me sadly.

    Rows quite ****ty but I think I'm just generally tired/ran out of time.


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    (Original post by The Blind Monk)
    Bit of lower back fatigue. Happy to be taking tomorrow off.
    CJ
    Up to 85x1 miss 90 multiple times.
    CN Pull
    95x3 105x3 115x3
    Paused CGBP
    25x8 45x8 55x8 65x8 75x4
    MedX Row
    180x10 280x8 380x7 (not clean)
    Machine Curlz/Cable Pushdowns
    ?x?

    Arm pump is clearly essential to WL lol. Got a big headcase problem with cleans: pull 90 to my nipple line but not getting under it. Not batting the bar too far out either.

    Some fatigue on the CN pulls. Will probably add more sets to CN pulls vs more reps or weight.

    Surprised I managed to hit 75x4 on CGBP. Was expecting a triple. The 8s are intentional as they restrict the top weight. I don't really want to peak my bench for a while so just getting some reps in, getting used to benching again in a safe fashion and conditioning my rotator cuff/joints to the movement. Which has historically been a little touchy for me sadly.

    Rows quite ****ty but I think I'm just generally tired/ran out of time.


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    you don't do much barbell/db rows it always seems to be a machine. better pump?
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    (Original post by AreebWithaHat)
    you don't do much barbell/db rows it always seems to be a machine. better pump?
    I don't really like barbell rows. I'd rather use my limited lower back recovery on squats/pulls/lifts/BJJ. I don't really feel like I get a good contraction with them either.

    I do DB row once a week. I also happen to like the machines at the gym I go to. Everything feels nice and 0 joint stress so why not?


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    SN
    40x2,2,2 50x2 55x2 60x2 65x2 70x2 70xsome misses
    SN Pull
    65x3 70x3 75x3 80x3 85x3 90x2
    BS
    50x5 65x3 80x3 95x3 110x8 (PB)
    Seated DB Press
    10x10 12.5x10 15x10 17.5x10 20x10 (PB? lol)
    SN
    45x5 singles
    Face Pulls
    50x15,12,10
    Curlzzzz
    ?x?

    Disappointed with myself for not grinding out 10 on the BS. Seated press just feels weird.
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    2 hours of BJJ. Ain't nobody got the cardio for that.
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    Been ill for the past week or so. A light one to work back into it.
    SN
    25x2,2 40x2 45x2 50x2 55x2 60x2,2,2,2
    Paused CGPB
    20x8 40x8 50x8 60x8
    BS
    20x10 50x5 60x5 70x5 80x5
    Some curls/facepulls/light cable rows
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    2 hours of BJJ. Sparring from standing so that was a bit different.


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    Still not very well. Sleeping being the main issue. So just another light workout to put a score on the board and keep things ticking. Have an exam this week/just handed in an assignment so not totally with it at the moment.

    Sternum Chins
    BW x 5,4,3,2,1
    DB Press (Standing)
    10x8 12.5x8 15x8 17.5x8 20x8

    Will get more volume into this sort of thing when I get better. Not really in any real shape to train properly.
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    Finished up exam but not really anywhere near ready to train hard.
    SN
    30x2,2,2 40x2,2 50x2,2 55x2,2 60x2,2?2 65x2,2 70x1 72xF
    Pause FS
    50x2 60x2 70x2 80x2 90x2 100x1
    Face Pull/Machine Curlz


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    Sternum Chin
    BWx5,4,3,2,1
    DB Press
    10x8 12.5x8 15x8 17.5x8 21x8
    Band Face pulls
    ?x?


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    Nice DB pressing.
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    (Original post by Motorbiker)
    Nice DB pressing.
    Thanks bro. I really need to string together some decent training. Being I'll has seriously sapped lower body strength

    SN with variations
    Bar x many 40 x many 50x2 55x2,2 60x2,2,2 65x2,2,2
    SN high pull
    70x3 80x2 90x2
    Paused CGBP
    25x8 45x8 55x8 65x8 70x5
    BS
    40x10 50x5 65x5 80x3 95x8,8,8
    Rows/Curls of various descriptions



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    Went to BJJ saturday (no gi) and today (gi) for about 2 hours each. Kind of eventually going to have cardio.
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    Snatching just for the sake of it
    SN
    30x2,2,2 40x2 50x2 55x2 60x2 65x2 70x1
    SN pull
    75x3 80x3,3,3
    Some chin/pull-ups from various grips just because.


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    Saturday
    SN
    Up to 70x1 tweaked hip
    Pause CGBP
    20x8 40x8 50x8 60x8 70x7
    Assorted assistance

    Today
    SN
    Up to 70x2
    SN High Pull
    Up to 90x2,2,2,2
    BS
    up to 110x1
    Pause BS
    80x8
    Assorted assistance

    Legs feel weak as ****. Everything else feels oddly ok.


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    You gonna compete again at any point?
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    (Original post by Piggsil)
    You gonna compete again at any point?
    Probably not. Am barely training at the moment. Been ill in some way, shape or form for about 6-7 weeks. Been on antibiotics for a week and not really getting better. Not really sure I want to report back to the doc for anything stronger.

    At this stage any kind of training beyond the most light/remedial seems to be making me worse pretty quick so I'm just taking some time off. Annoyingly when I get ill my joints usually hurt as well, which is a nice double whammy compared to how most people feel when they take time off.
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    (Original post by The Blind Monk)
    Probably not. Am barely training at the moment. Been ill in some way, shape or form for about 6-7 weeks. Been on antibiotics for a week and not really getting better. Not really sure I want to report back to the doc for anything stronger.

    At this stage any kind of training beyond the most light/remedial seems to be making me worse pretty quick so I'm just taking some time off. Annoyingly when I get ill my joints usually hurt as well, which is a nice double whammy compared to how most people feel when they take time off.
    Time to check for aids?
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    Been plugging away at a bunch of super unhardcore sessions. Feel better. But not really time to go hard on the big excercises. Sleep schedule etc better which seems to help a lot.

    DB Press
    10x10 12.5x10 15x10 17.5x10 20x10
    Face Pulls (red band)
    5x10
    Pullup (overhand)
    bwx10
    Rear Delt Raise
    5x15,15


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