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Thread: Back to PL after years of Muay Thai and Jiu Jitsu

  1. #21
    Join Date
    May 2011
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    189

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    • phoenix arizona seminar date
    • texas seminar date
    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

  2. #22
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    May 2011
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    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

  3. #23
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    May 2011
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    189

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    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.

  4. #24
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    May 2011
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    189

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    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

  5. #25
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    May 2011
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    189

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    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.

  6. #26
    Join Date
    May 2011
    Posts
    189

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    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

  7. #27
    Join Date
    May 2011
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    189

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    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.

  8. #28
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    May 2011
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    189

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    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

  9. #29
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    May 2011
    Posts
    189

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    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

  10. #30
    Join Date
    May 2011
    Posts
    189

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    starting strength nutrition camp
    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

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