Strength training for grappling

[Scrofula]

Accessory work:

Hammer chins:
BW: 8
BW+25lb: 8
BW+45lb: 5
BW+65lb: 3

Dips:
BW: 8
BW+25lb: 8
BW+45lb: 5
BW+65lb: 5

Squats:
225lb: 10,10,10

[Scrofula]

Attempted bench and squat 1RMs (185 and 325) and failed both. Eating and sleeping have been rough this week, but I'd already put this off a day, so I tried to make up for that with aggressiveness. Didn't work.

What I should have done is get some light volume work in this week and take my 1RMs next week, since I do have one more week before I travel. So that's what I'm going to do. Erase this workout from memory, come in tomorrow for some light accessory work, ditto on press/deadlift day, and get some 1RMs next week after some food and rest.

KHAAAAAAN.

[Scrofula]

Yesterday's light session:

Bench:
135lb: 5,5,5
Pecs felt stiff from Sunday's singles. This bothered me during squats, too.

Squats:
225lb: 5
245lb: 5
255lb: 5

Chins:
BW: 5
BW+25lb: 5
BW+45lb: 5
BW+60lb: 5
BW: 15

BW: 143.5lb

[Scrofula]

Another light session before next week's 1RMs.

Press:
95lb: 5
105lb: 5
115lb: 4F
Oops. Let it wander out in front.

Sumo:
315lb: 5

Chins:
BW: 8
BW+25lb: 8
BW+45lb: 7

[Scrofula]

Alright, came in rested and fed to blow away my bench and squat 1RMs, and...

...failed at even lower weights (170lb/320lb). Ah. Here ends the 5/3/1 experiment, at least for these two lifts. This summer, I think most of my grappling will be on the weekends, so I think I should experiment with higher volume programming on the weekdays; maybe this is the time to give Texas Method a run. At least for bench and squat; my deadlift is coming along, I think, and I'll find out about the press in a few days.

Also did some chins:
BW: 8
BW+25lb: 5
BW+45lb: 5
BW+70lb: 3
BW: 19

Damn, that was a depressing workout.

Current BW: 144.0lb

[Scrofula]

Press and deadlift PR attempt day.

No luck on the press: wasn't even close to getting the 137.5. But... what's this? An actual PR? 385lb sumo deadlift, a 10lb improvement. (Is that the color I use for PRs? Can't remember).

BW: 145.6lb

[Scrofula]

Press:
115lb: 3,3,2

Squat:
225lb: 8,8

Chins:
BW: 5
BW+25lb: 5
BW+45lb: 8

BW: 141.6lb

Low-key workout; just wanted a little activity before tonight's/tomorrow morning's redeye. Hopefully I'll get started in my summer gym on Tuesday.

[Scrofula]

Another low-key workout, at my new work gym. They have squat racks and benches, but it was stupidly crowded. Also, stop-sign plates. This was nice when I was setting up for chins, but I'm going to have to find a sensible gym somewhere to deadlift on the weekends. I've also contacted some grappling gyms in the area; I'll start checking them out next week.

Press:
105lb: 5
110lb: 5,3
Surprisingly hard.

Squat:
225lb: 5
245lb: 5,5
Surprisingly not easy.

Chins:
BW: 5
BW+25lb: 5
BW+45lb: 5
BW+65lb: 3
Fine.

[Scrofula]

Birthday workout!

Bench:
135lb: 5
140lb: 5
145lb: 5

Sumo (straps):
315lb: 8
Found a gym at work with round plates. Only four of them, but still.

Hammer chins:
BW: 8
BW+25lb: 8
BW+45lb: 4
Need chalk. Stopped by a sporting goods store yesterday, but they didn't have any. Don't like weighted chins without chalk.

KB cleans (per side):
35lb: 10
40lb: 10,10
They had them, so why not.

[Scrofula]

Had a cold. Mostly recovered, so I checked out a nearby gym. It's perfect -- three power cages, platforms, chalk, benches, lots of straight bars for chins. I only had about 45 minutes to work out, so I got some basics in:

Press:
105lb: 5
110lb: 5,4

Squat:
225lb: 5
245lb: 5
255lb: 5

Chins: 14

Planning to stop by a local judo dojo tomorrow after work.