mike makes crotch juice

[GunnedDownAtrocity]

february 19th - monday

jiujitsu

drilled arm bars and some basics with kevin as it was his first day.

the only technique work we really got in was a transition from side mount to reverse scarfold to make it a little easier to get your arm under for a kimura.

did some live drills with kevin.

rolled with aj, bryan, kevin, aj.

[GunnedDownAtrocity]

march 5th
*hit a rough spot in training. missed my 5RM PRs with a tripple on both bench and squat. not being too hard on myself though as its a tough time of year. i had to go and get my 2 year post bone marrow transplant checkup on feb 23rd so i was a bit distracted that week. everything checked out fine and i feel renewed ... like my new year starts a little later than everyone else's. the traveling to baltimore for my checkup and the following week to cleveland for adora's cheering competiton caused me to miss a total of 3 sessions over the past 2 weeks. these are the only 3 sessions i've missed, but everything else aside it wasn't long before i was going to need a reset anyway. im going to go back 2 or 3 weeks and make another run ... ill decide exactly where im going to reset to by tomorrow for sure. my last 3 workouts and a jiujitsu recap below

[GunnedDownAtrocity]

february 20th - tuesday

Squat
135 x 5
170 x 5
205 x 5
240 x 5
270 x 3 - PR (belt)
<i>*missed the 5 but my current 1RM is 275</i>

Bench
110 x 5
135 x 5
165 x 5
190 x 5
215 x 3 - PR
*same as squat but my current 1RM for bench is 235 .. hopefully more bench gains this coming run

Row
70 x 5
90 x 5
110 x 5
130 x 5
145 x 5


Assistance:
2 Sets of Weighted Hypers
160 x 12, 12

4 Sets of Weighted Situps
off GHR
15 lbs held behind head x 4 sets of 10

[GunnedDownAtrocity]

february 27th - thursday

Squat
135 x 5
170 x 5
205 x 5
205 x 5


Incline Bench
100 x 5
125 x 5
145 x 5
165 x 5

Deadlift
200 x 5
240 x 5
280 x 5
320 x 4.5 - PR
* yeah i missed the 5, but it was still a pr

Assistance:

3 Sets of Situps
hanging upside down x 9, 8, 6

[GunnedDownAtrocity]

march 1st - thursday
*feeling things out before reset. decided to do saturday workout as i knew i wouldnt be able to train saturday or sunday and its my longest workout of the week. the squats for 3 actually felt heavy so i may go as far back as week 4 .. well see this tueday.

Squat
125 x 5
155 x 5
185 x 5
215 x 5
250 x 3
195 x8


Bench
100 x 5
125 x 5
150 x 5
170 x 5
205 x 3
150 x 8

Row
70 x 5
85 x 5
100 x 5
115 x 5
135 x 3
100 x 8

Assistance:
3 Sets of Weighted Dips x 5-8 reps
50lbs - 8, 8, 7

3 sets barbell curls
65 x 10, 6, 4 + 45 x 6

skull crushers
70 x 10, 10, 10

dumb bell wrist curls
40 x 8, 6
30 x 8, 6

dumb bell reverse wrist curls
30 x 8, 6

reverse curls
55 x 6, 6, 4

[SevenStar]

dayum dude...your deads are gettin close to mine! keep it up.

[GunnedDownAtrocity]

thanks man ... i want 4 plates by the end of summer. im estimating my 1rm around 365 maybe 370 now so i dont think that's all that lofty of a goal. then ill hope to break 500 around this time next year.

[GunnedDownAtrocity]

march 6th - tuesday

Squat
130 x 5
160 x 5
295 x 5
225 x 5
250 x 5

Bench
105 x 5
130 x 5
155 x 5
180 x 5
195 x 5
*this was supposed to be 205, but i missloaded
205 x 5
*wasnt walking away with under 200 for presses today


Row
70 x 5
85 x 5
105 x 5
120 x 5
140 x 5


Assistance:
2 Sets of Weighted Hypers
160 x 12, 12

4 Sets of Weighted Situps
off GHR
20 lbs held behind head x 4 sets of 8
*felt like i gave myself 6 hernias at least

*benches feel a little better than squats ... squats were harder than ****. i dont understand how my body forgets so quickly (i just got 270 for tripple 2 weeks ago and tonight 250 for 5 was heavy) but apparently it does. im gonna see how 255 for 3 fees saturday and if the bench and squat are still out of whack ill reset squats a week earlier than bench or maybe just start a new cycle with my new max tripples since everything is all ****ered up. reboot.

[GunnedDownAtrocity]

.... no jiujitsu for wednesday. had to work until 9pm. sucks because the last two classes were so good i was really looking forward to it, but you cant pass up getting paid over time to work from home.

[GunnedDownAtrocity]

... slacked off the journal for a bit. was ridiculously busy at work where i normally log the workouts and my 5x5 kept getting screwed up anyway. i hit some PRs in the past month and opened a new chapter in training. marcus is getting me ready for a competition in june and then in september. right now my program is simply to do what marcus tells me to do.

i missed logging the first 3 or 4 workouts with marcus, but i can sum them up with lots of deadlifting and lots of squatting. we had two bench nights where we worked wide grip one night and close grip the other. the night we did close grip i was working 190 for decent speed tripples and i felt like i could have done them all night long. was a very good session. also had my first real oly workout where i did a bunch of other stuff other than just the lifts themselves. i had to do tons of shwoons (sp), front squats, clean + front squat + jerk, cleans and snatches from box, and a few other things. this was last sunday and my quads still hurt.

current lifts at body weight 148lbs
squat - 325 (belt - no wraps)
pull - 370 (belt)
bench - 235

[GunnedDownAtrocity]

may 1st - tuesday
*always short on time on tuesdays and today was even moreso

deadlift
135 x 5
225 x 5
280 x 8, 6, 5, 4

squat
205 x 5
235 x 4 sets 2

behind neck press
95 x 6
105 x 6
115 x 6,6,6,6

ghr + weighted ab off ghr superset
3 rounds .... 8ish ghrs and 8ish situps with 20lbs behind head

oh yeah .... sevenstar if you read this i've worked up to 20lbs behind head for sets of 10. next step quarter.

[GunnedDownAtrocity]

may 2nd - tuesday

jiujistsu

lots of drilling basics

learned s mount into arm bar
*felt acward ... not so good with this yet

sparred 2 min round with justin then 5 min round with justin. he beat me up real good and it was frustrating.

sparred 2 min round with josh. i got the only tap between us, but to be honest he was kicking my ass the entire time and i got saved by the bell at the last minute.

not a great night, but ive only been hittin up jiujitsu once a week lately. need to make it more often, but been feeling beat up.

[GunnedDownAtrocity]

may 5th - friday

chest supported rows
60 x 6 sets of 10

machine where you pull bar down from behind your head, in front of you, and to your stomach
100 x 15, 15
130 x 12, 12

bench
95 x 10
135 x 5, 5
185 x 6 sets of 3
195 x 3 sets of 3
*felt heavy tonight unless i got in perfect grove

pin squats
135 x 5
225 x 5
315 x 3
365 x 3
405 x 3 (10 second hold)
455 x 3 (10 second hold)
475 x 1 - PR
495 x 1, 1 - PR
*my range of motion wasnt much, but it still felt awesome to have 5 plates on my back and hold it there for a few seconds. marcus said the first one didnt count as i dropped it back to pins as soon as i locked out ... i think the second time he made me hold it longer than normal to make up for it ... or maybe it just seemed longer cause i wanted to **** out my spleen

hack squats
just a few with 135 ... i just wanted to learn how to do them.

box squats - about parallel
135 x 5
185 x 5
225 x 8 sets of 2

crunches hanging upside down from bar with dumbells
10 x 8
15 x 7
14 x 4 (dropped weight and 4 or 5 more)

pulley crunches
70 x 10
60 x 10, 10

[SevenStar]

nice work, man.had no clue how difficult those were till the guys made me do them.

[GunnedDownAtrocity]

may 7th - monday

jiujitsu

drilled an odd arm bar / triangle setup from guard.

instead of taking your far leg past their head like you normally would, you put your shin accross their throat instead while keeping a deep hold on their arm as normal. if they yank out you can snap the triangle right on. if they keep their arm their you can spin underneeth, dump them, and finish the arm bar. its hard to explain, but its pretty cool.

i got there late so i drilled that a bunch and went into live guard vs guard passing. we did so much of that we never went into free sparring, but i think i learned more that way anyway.