Kangaroo Boxing - 「Foz' Strength and BJJ Log」

[Fozzy]

This log is 6 months+ old now. It at first details my struggles getting back into weights after knee surgery, then I tore my elbow ACL and was dealing with that. I am now on 5/3/1 and my current stats are below with new routine as of March 28th 2009.

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Current stats (as of March 28th 2009):

Height: 5'11
Weight: 90kg

Bench: 3*5*82.5kg
Deadlift: 1*4*170kg
Squat: 3*5*115.5kg
OHP: 3*5*57.5kg
Barbell Row: 3*5*82.5kg

Grip Work:

Left Hand: CoC #1.5 full close
Right Hand: CoC #2 full close

Updates:

1*200kg Deadlift (May 8th 2009)

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GOALS for 2009

Bench: 3*5*90-100kg Bench
Squat: 3*5*130-140kg
Deadlift: 1*5*250kg
OHP: 3*5*70-75kg
Barbell Row: 3*5*100kg

Grip Work:

Left Hand: CoC #2 full close
Right Hand: CoC #3 full close

BJJ:

Win a competition or two.

Get my bluebelt.

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5/3/1 Stats after 1 complete 4 week cycle (End of cycle 1 was May 1st 2009):

Bench: 12*72.25kg (Estimated 1RM: 102.25kg)
Squat: 12*102.25kg (Estimated 1RM: 142.25kg)
SOHP: 9*55kg (Estimated 1RM: 70kg)
Deadlift 16*155kg (Estimated 1RM: 235kg)


My routine as of March 28th 2009: - Workouts will be Mon/Thurs/Sat, and I train BJJ on Tues/Wed(Sometimes)/Thurs/Sat(Sometimes) GRIPPER WORK on Wed/Sun

5/3/1 Wendler Routine

I've estimated my 1RM's were:

Bench: 87.5kg (1RM) therefore will start cycles with 77.5kg
Squat: 120kg (1RM) therefore will start cycles with 107.5kg
Deadlift: 180kg (1RM) therefore will start cycles with 162.5kg
SOHP: 65kg (1RM) therefore will start cycles with 57.5kg

Starting weights are 90% of estimated 1RMs.

Bench days will be 5/3/1, 3*10 Bench or DB Bench, Barbell Row (3*10)
Squat days will be 5/3/1, 3*10 Squat, Weighted Incline Situps
SOHP days will be 5/3/1, 3*10 SOHP, Chins (3-5*Failure, or Weighted, program says to do high reps so maybe unweighted)
Deadlift days will be 5/3/1, 3*10 Deadlift, Weighted Incline situps

~Foz

[Fozzy]

Monday 18th Aug

Warmup 5mins on bicycle

Squats

2*5*Bar
1*5*57.5kg

5*5*77.5kg too easy.

Second squat session since my surgery. I had asked Smashius and Standard for advice on alternatives to Squats and I am glad they both ignored my stupidity :-) My knee feels okay once I stretch it, it's still stiff as hell when I get out of bed, no where near full range without stretching.

Bench (3rd attempt at 72.5kg)
Warmup

2*5*Bar
1*3*52.5kg

1*5*72.5kg
1*4*72.5kg
1*3*72.5kg
1*4*72.5kg
1*3*72.5kg

I have been regressing lately, it is shit. I was benching 75kg easy before my surgery. I will do a major deload down to 60kg next bench session, so friday this week.

Barbell Row

5*5*75kg

Dips 2nd Attempt at 20kg 5*5

1*5*20kg
1*5*20kg
1*4*20kg
1*3*20kg
1*4*20kg

was a bit iffy on the last ones. Will see how fridays dips go and then see if I need to deload a bit or what. Do not remember what i did on the first dip session.

~Foz

[Fozzy]

Tuesday 19th August

Did some sprints, 20 second sprint, 40 second rest. 10~15 minutes in duration. I used to do 20/10's but I am in nowhere near that shape now.

~Foz

[Fozzy]

Wednesday 20th August

Squats

Warmup on bicycle for 5 mins

2*5*Bar
1*3*40kg
1*3*60kg

5*5*80kg woo.

OHP (I LOVE this exercise. Never did it when doing WS4SB)

Warmup
2*5*Bar
1*3*35kg

5*5*50kg (2nd attempt at 50kg)

Felt good, felt easier than my first attempt, was glad I got them down today, see how 52.5kg goes next week!

Deadlifts

1*5*145kg, easy. Good form, no pain. Knee felt good too.

Pullups

1*6
1*5
1*4

My pullups suck. I want to be able to do 20 in a set one day. :S

Not sure if I will run tommorow, or do any HIIT on the bicycle. Smart move is to let my body heal and rest. I am not getting any great DOMS from 3 sessions of squats yet, but it is only my second week in... dunno, thoughts?

~Foz

[Fozzy]

Wed Night, was supposed to grip train with some English friends who moved in to the building next door but they have to study.

Did some attempts on the CoC2, so close it's killing me. Cooled down with some inverted sets on the trainer.

~Foz

[Freeman102010]

good luck on the road to recovery

[Fozzy]

Thanks freeman. I like your signature!

~Foz

[Team Dragonfire]

glad to see you'm with a new log. although i'm really not a fan of stronglifts (mainly because he just posts other people's stuff and makes money off of sponsors, and he's been training for 7 years (supposedly) and still is MUCH weaker than i am with only one year of serious lifting), i'm glad you've gotten on some type of program. good luck!

[vince89]

fozzzzzzaaaaaaaaahhh CATCH IT!

[zop]

Fellow pink man support.

*Raises fist*