+5 Pounds/-5 seconds: XTrainer's life in a nutshell (S&C for grappling) - Page 13

**Standard** · 09-29-2007, 07:15 PM

I love Latdoms, probably my favorite type of doms.

XTrainer · 09-30-2007, 12:52 PM

Today

XTrainer PASSED HIS BLACK BELT EXAM! (Combat Hapkido). Official promotion coming soon. Pretty rigorous test, but not bad for a S&P/Conditioning forums poster. Everyone knows that anyone who reads the Sherdog training forums is in awesome shape by osmosis.

Anyway, I'm really proud and excited about this. It's been a long journey to get here.

Squats later.

XTrainer · 09-30-2007, 06:14 PM

"Later"
Didn't have a stellar lifting day, but considering I lifted just a few hours after my black belt test, I think I'll excuse myself from my normally harsh self-criticism.

ATG Squats
5x135
1x185
1x225
Here's my working sets. Was shooting for 3x3 at 255, but here's what I got...
3x255
2x255
1x255
Meh...next week I take a break from 3x3 ATGs (doing 5x3 front). The week after, I might bump the weight up to 260 anyway, considering I was fatigued when I started this.
225x3
185x5
135x10, first 5 had loooooooooonnnggg pauses in the hole.

Step-Ups
After my chin marathon yesterday, I didn't think like frying my grip again with heavy dumbbells was a good idea, so I pulled out the super-tall box. Like so tall I can't even do a 1/4 box squat on it. Then I grabbed some light dumbbells (35s) and went to town with what basically amounted to "ATG step-ups."

5 reps (each leg)
10 reps (each leg)
15 reps (each leg)

In retrospect, it was a little too light, but it was also a pretty unfamiliar movement.

Zercher Deadlifts
So I want to do some type of deadlift but I don't want to fry my grip...hmmm...singles up to 225. Pretty light all in all. I feel I am fully capable of a 315 Zercher. Might actually try that Wednesday.

Finished with Tabatas on the rowing machine.

finnegan · 09-30-2007, 06:18 PM

Awesome. Another Berzercher for the tribe.

XTrainer · 09-30-2007, 08:38 PM

^That's a black belt Berzercher, for the record

XTrainer · 10-01-2007, 08:40 PM

Today
Decent workout. I didn't hit my goal, but I don't think I have ever done 190x3 even once, so it's not all bad.

Bench Press
4x135
1x185
3x190
3x190...then fatigue sets in...
2x190
2x190
1x190
So I'm going to have to give this another shot before upping the weight.
5x175
10x135

Incline Dumbbell Press
Shooting for 4x3 at 65lbs. Didn't get it.
2x65
2x65
2x65
2x65
8x55

Skullcrushers
8x80lbs
8x70lbs
8x70lbs

BW Dips

Flyes/squeeze presses.

Some core work.

XTrainer · 10-02-2007, 08:36 PM

Today
Mostly a rest day.

Tried for a max set of chins, but gripped unevenly and fatigued much too quickly. Didn't even get my old PR.

kaboom187 · 10-02-2007, 09:05 PM

Congrats on the BB!

XTrainer · 10-03-2007, 06:21 PM

Today
Great workout!

Zercher Deadlifts
10x135 regular deads to warm up.
1x225 Zercher
1x275 PR
1x295 PR
1x315 PR...I won't say it was easy, but could I do 325? I think so.

Rack Pulls
5x225 full deads to loosen up
5x315
1x405
1x425
1x445
5x405
Decided to save some grip for CHINS

CHINS
5x3 at 60 was WAY too easy, even did two of these sets with palms out. Also did some lighter weighted ones and BW.

Curls, shrugs, etc.

Finisher
1x50 135lbs deep squats. Work capacity, boyeez!

finnegan · 10-03-2007, 06:28 PM

That is some damn fine Zerchering. Gains are usually made quickly on this lift as you perfect your form/ technique. Excellent numbers out of the gate.