Back to PL after years of Muay Thai and Jiu Jitsu

[TS32]

Wed 3/19/14

GPP Day

Abs/lower back
7 min alternating 5 toes to bar and 5 roll outs from knees

Upper back 7 min
BB rows
45x10
95x10
125x10
145x2x10

Intervals
7 kb snatches each side 24kg
rest 1 min
7 rounds

[TS32]

Paused squats (2")
45x2x7
135x7
225x7
255x7 @7
275x7 @8.5
285x7 @9
265x2x7 (video of last set)



Press
45x2x4
95x4
125x4
145x4 @7
155x4 @8.5
160x4 @9.5 (video)
150x4 @9



I hate pressing

[TS32]

Friday 3/21/14

Deadlift
135x4
225x4
315x4
365x4 @8
385x3 @10 (missed the fourth rep, felt like I was all sorts in my lower back)
355x4 @9 (video)



Couldnt get my lower back to set right today, still fatigued from paused squats yesterday perhaps. Also have to break the habit of looking to my right after each rep.

Bench Press TnG
45x2x7
95x7
135x7
185x7
205x7 @8
215x7 @9
200x3x7

Pendlay Rows
135x7
185x7
205x7 @8
215x7 @9
Didnt do any fatigue sets, lower back was fired up so called it a day.

[TS32]

Saturday 3/22/14

7 min abz/low back
leg lifts/knee lifts, hanging x lots

7 min upper back
38 wide grip pull ups

Airdyne sprints :20 on/1 min off x 7

[TS32]

Monday 3/24/14

Squat
45x2x4
135x4
225x4
275x4
300x4 @7
325x4 @8
335x4 @9 (video)
310x2x4



Bench (1 sec pause)
45x2x4
135x4
195x4
205x4 @7
215x4 @8.5
220x4 @9
205x4

Tempo Bench (3/0/3)
145x7 @7
155x7 @8
165x7 @9
150x2x7

Realized at this point in the program that I have been doing two things wrong. First, I shouldn't drop right into my fatigue range, but rather work down into them. Secondly, need to get my supplemental lifts done in 15 min, rather than just getting the fatigue sets done in 15 min.

[TS32]

Tuesday 3/25/14

Deficit Deadlift (2")
135x7
225x7
275x7
295x7 @7
315x7 @8.5
330x7 @9
15 min time limit hit before fatigue sets

Close-grip Floor Press
45x2x7
135x7
155x7 @7
165x7 @8
175x7 @9
165x7 @8
Time limit reached

HBBS
45x2x7
135x7
225x7
245x7 @7
265x7 @8.5
280x7 @9
Time limit reached

[TS32]

Hydrostatic body fat truck comes around my gym every few months. It showed up today so I jumped in, last time it came was Jan 22, which conveniently was not too long before I began this new program, so here is the comparison:

Jan 22
Weight: 174.2
Lean lb: 164.3
Fat lb: 9.9
Body Fat %: 5.7

Mar 26
Weight: 180
Lean lb: 169.3
Fat lb: 10.7
Body Fat %: 6

So apparently lifting heavy things builds muscle and doesn't necessarily make you gain body fat. In the end I guess none of this matters compared to what I have on the bar, but thought it might be interesting to anyone who happens to ever glance at this log.

[TS32]

Wednesday 3/26/14
GPP
7 min of abs/low back
10 roll outs from knees
10 supermen
10 hanging knees to chest

7 min upper back
Single arm rows 10 each side 40kg bell
5 chins

10 kb swings with 40kg bell x 7
1 min rest in between sets

[TS32]

Thursday 3/27/14

Front Squat
45x2x7
135x7
165x7
185x7 @7
195x7 @8
210x7 @8.5
15 min time limit reached

Press
45x2x4
95x4
135x4 @7
145x4 @8
155x4 @9
145x4 @8
145x4 @9

[TS32]

Friday 3/28/14

Deadlift
135x4
225x4
275x4
315x4
345x4 @7
360x4 @8.5
370x4 @9 (Video, last rep cut out since my phone ran out of memory)
355x4 @9
345x4 @9



Bench (3 sec pause)
45x7
95x7
125x7
155x7
165x7 @7
180x7 @8
190x7 @9
180x7 @9

Halting DL
135x7
225x7
245x7 @7
265x7 @8
285x7 @9
Time limit reached

Lowerback/piriformis/high glute all fired up and achey throughout the workout, nothing excruciating but definitely tight. I wonder if I am more suited for a sumo setup with my long torso and short legs