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08-15-2007, 10:45 AM
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 #1 (permalink)
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 Brown Belt
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Squatting with proper thoracic extension. |
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+5 Pounds/-5 seconds: XTrainer's life in a nutshell (S&C for grappling)
About time I started a log. I kept a very loose log on St. Wilhelm's for awhile, but that one kinda faded away because those forums don't get along with my browser very well.
So...
Height: 6'
Weight: 177-180ish
(All lifts in lbs)
Lifts I'm proud of:
Deadlift: 460 Zercher Deadlift: 355
Chin Up: BW+115lbs (from dead hang)
Pull Up: BW+90lbs
One Arm Dumbbell snatch: 105
Sherdog Conditioning Challenge: OK, so its not a lift but I can be proud of it right...right...? 20:42
Front Squat: 270, but the 260x3 was way cooler.
Front Squat (Belted): 280
Power Clean-235lbs-It's really not that heavy, but I taught myself and since it's so technically dependent, I'm proud of it, so it goes here.
Turkish Get-Up: 95lbs, dumbbell.
I'm not horribly ashamed of:
Squat: Full Depth (well past parallel): 325. Powerlifting, etc? No idea.
Lifts I'm embarassed about:
Bench Press: 230
Strict SOHP: 165
Push Press: 195
Jerk (Strongman style): 205
Jerk (split): 200
My current split runs like this:
(EDITED OUT)
That's about it. I'd appreciate any advice or input.
__________________
St. Wilhelm's 00145
http://www.sherdog.net/forums/f49/5-pounds-5-seconds-xtrainers-life-nutshell-s-c-grappling-622052/
TEAM STANDARD (won  )
Last edited by XTrainer : 10-11-2008 at 02:28 PM.
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08-15-2007, 11:15 AM
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#3 (permalink)
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oyajipoioyajipoioyajipoi
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what martial arts do you do?
__________________
Thousands of my (potential) children DIED on your daughters face last night.
"there's no lift that requires you do it on an olympic platform"
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08-15-2007, 11:45 AM
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#4 (permalink)
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Brown Belt
| Location:
Squatting with proper thoracic extension. |
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Hapkido and BJJ/sub grappling
__________________
St. Wilhelm's 00145
http://www.sherdog.net/forums/f49/5-pounds-5-seconds-xtrainers-life-nutshell-s-c-grappling-622052/
TEAM STANDARD (won ) |
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08-15-2007, 11:51 AM
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#5 (permalink)
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Brown Belt
| Location:
Squatting with proper thoracic extension. |
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Today
Deadlift
5x135
3x225
1x315
1x375
1x415 PR
Then a bunch of 365s, then 335s, then 365s, then 335s, then 315s.
Pull Ups/Chins
1xBW
1xBW+45
1xBW+90lbs (Done it before, but this was from a definite dead hang).
3xBW+70lbs
5xBW+45lbs
5xBW+25lbs
8xBW
Some curls and other frivolity. I'm doing a ton of burpees within the hour, then some core work later.
__________________
St. Wilhelm's 00145
http://www.sherdog.net/forums/f49/5-pounds-5-seconds-xtrainers-life-nutshell-s-c-grappling-622052/
TEAM STANDARD (won )
Last edited by XTrainer : 08-16-2007 at 06:08 AM.
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08-16-2007, 06:01 AM
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#6 (permalink)
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Brown Belt
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Squatting with proper thoracic extension. |
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Oh crap, did some serious plyos in martial arts last night, and I was already wiped out from burpees.  __________________
St. Wilhelm's 00145
http://www.sherdog.net/forums/f49/5-pounds-5-seconds-xtrainers-life-nutshell-s-c-grappling-622052/
TEAM STANDARD (won ) |
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08-16-2007, 09:31 AM
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#7 (permalink)
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Brown Belt
| Location:
Squatting with proper thoracic extension. |
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Today
Morning GPP (10 Rep Push Up/Squat ladder)
Tabata Sprints
5:00 Cooldown run
Mostly a rest day.
__________________
St. Wilhelm's 00145
http://www.sherdog.net/forums/f49/5-pounds-5-seconds-xtrainers-life-nutshell-s-c-grappling-622052/
TEAM STANDARD (won ) |
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08-17-2007, 11:02 AM
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#8 (permalink)
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Brown Belt
| Location:
Squatting with proper thoracic extension. |
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Today
Ever have one of those days where you hit the gym just FULL of stress? Today was one of those days. Not great lifting, but most of these I hadn't done in awhile.
Clean and Jerk
135x1
155x1
185x.5 (Got clean, missed jerk)
155x2
165x1
135x3 (One clean, 3 presses)
Dumbell Snatches
Some heavyish stuff (85s, 90s), then-
3x3 (Each arm, sets of 6) 70s
Random: 15 CHINS
Strict One Arm Dumbbell Press
3x3 50lbs
Finisher-5 Pull Ups+5 Clap Push Ups+5 40lb dumbbell swings (one arm) X4 (Almost no rest)
Did some cuban presses at the end.
Ab work: 18 leg raises (feet to bar), 15 leg raises (feet to paralell), 15 knee raises.
Probably do some cardio later.
__________________
St. Wilhelm's 00145
http://www.sherdog.net/forums/f49/5-pounds-5-seconds-xtrainers-life-nutshell-s-c-grappling-622052/
TEAM STANDARD (won ) |
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08-19-2007, 08:54 PM
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#9 (permalink)
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Brown Belt
| Location:
Squatting with proper thoracic extension. |
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Today
Came in a little tired. Between martial arts, some archery, and (push) lawn mowing, I was active from 7:00 AM to 8:00 PM with almost no rest and poorly planned meals. Weekends are tough.
ATG Squats
Deeper than ever, but lousy weight. Some 225s for reps, Did a 245 single after those. Nothing spectacular. My ATG squats are really quite humbling after throwing up well over 300 for paralell or near paralell squats. Oh well. Someone stop my whining...
BB Step-Ups
3x5(Both legs) 165-I could have used quite a bit more weight here. Next time I'll bump it up to 185 I think.
Farmer Walks/140lb dumbbell SLDL deadlifts X4
A few snatch grip SL deads for grip strength.
V-Ups w/45lb plate: 3x25, plus some Russian twists and chinnies to finish.
I'm gonna hurt tomorrow...
__________________
St. Wilhelm's 00145
http://www.sherdog.net/forums/f49/5-pounds-5-seconds-xtrainers-life-nutshell-s-c-grappling-622052/
TEAM STANDARD (won ) |
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