[Team Dragonfire]

Monday, March 31st, 2008

WS4SB - Lower Body ME

Squats
3x 135
3x 185
3x 225
3x 275
1x 315
1x 325.. 10# PR

• Walking Lunges (4x16x60#)
• Cable Crunches (2x20)
• Back Raises (3x15x25#)
• Leg Raises (2x15)

Notes: Had to take some time off after the move. It was ridiculously strenuous and I'd almost consider it a gpp day.

[Team Dragonfire]

Tuesday, April 1st, 2008

Jiu-Jitsu (nogi)

Sweeps from opponent in guard

Ankle and leg locks (focus on pinching knees and stepping over when you fall back)

Rolling

Rolled with an instructor from another school and one other guy. Not my best session, but I felt like I'd put in some good work.

[Team Dragonfire]

Wednesday, April 2nd, 2008

AM

WS4SB - Upper Body ME
Bench

3x 45, 95, 135, 155, 185, 205
3x225... 3rep PR

• DB Incline (15, 16, 14x65#).. max reps
• DB Rows / Delt Flyes (4x8(105#)/12(10#))
• DB Shrugs / Skullcrushers (3x10x315#/3x12x65#)

Notes: 65 again next week for incline; rows to either 10 reps or 110#. Been noticing that my muscles are looking larger than in the past. I've put on weight around the midsection, but thats purely a function of my diet being based on gaining as much muscle as possible doing WS.

PM

Jiu-Jitsu (gi)
Bunch of judo throws from standing
Butterfly sweep from standing (start considering over-the-shoulder grabs and belt grabs for gi)

Rolling

Rolled with a few guys, including Mike (purple belt), but felt very sluggish. I need to get my weight back down because I feel grossly heavier and less agile. I think once the fat comes back off it'll be easier.

[Team Dragonfire]

Friday, April 4th, 2008

WS4SB – Lower Body DE

Box Jumps
2x3x24
2x3x36
1x42
1x42
0x42.. smashed my shin
0x42.. only one foot on box
0x42.. got on but slipped back off
6x36… pissed off
1x lady at the gym telling me that the box jumps were “impressive”
1x get bandaid for the gash on my shin

• Bulgarian Split Squats (3x8x40)
• Romanian Deadlift (3x12x225)
• Cable Crunches (3x20)

[MikeMartial]

Originally Posted by Team Dragonfire

1x lady at the gym telling me that the box jumps were “impressive”

Was she hot? Because that matters.

What type of box are you using for your jumps?

I'm assuming 42 = 42". I want to start testing my vert jump, but we don't have those fancy angled steel frame platforms. I've also heard (although unsubstantiated) that trying to test a vert jump without using angled platforms is "dangerous" due to the increased risk of clipping your feet.

[XTrainer]

Psssh, MikeMartial never posts in MY log...

I want to start box jumping too, but my gym only has three boxes, two of which are quite low and one of which I am terrified to try.

[MikeMartial]

Originally Posted by XTrainer

Psssh, MikeMartial never posts in MY log...

I want to start box jumping too, but my gym only has three boxes, two of which are quite low and one of which I am terrified to try.

!!! Sorry X. I had nearly every poster, semi-respectable and not, subscribed at one point in time. I found myself just skipping posts because there was too many, and thinned them out.

TD uses wicked colors, so I had to stay subscribed. I'll add yours again.

[Team Dragonfire]

Saturday, April 5th, 2008

WS4SB - Upper Body RE Day

• DB Bench - Max Reps (70#x 18, 18, 15)
• Chins / Delt Flyes (4x8/12)
• DB Military Press (4x15x40)
• BB Shrugs / Seated Curls (3x10x315/10x30)
• Machines: Lateral raises, delt flyes, chest flyes... just for fun and to up the volume

[Team Dragonfire]

Sunday, April 7th, 2008

WS4SB - Lower Body ME Day

Deadlift
10x45.. form
3x135
3x225
3x275
3x315
1x365
1x405
1x430.. 5# PR

• Bulgarian Split Squats (3x8x40)
• Good Mornings (2x15x135).. too easy

Notes: Deadlift is going up 5lbs. per session easily. Nice progress on that.

[Team Dragonfire]

Originally Posted by MikeMartial

Was she hot? Because that matters.

What type of box are you using for your jumps?

I'm assuming 42 = 42". I want to start testing my vert jump, but we don't have those fancy angled steel frame platforms. I've also heard (although unsubstantiated) that trying to test a vert jump without using angled platforms is "dangerous" due to the increased risk of clipping your feet.

Yeah, it's actually a 24 box and 18 box stacked on top of eachother. It's not bad to use flat platforms and it probably is dangerous to use flat ones, but it can't be too much more than fighting fires, eh?

Also, a box jump is definitely not a very jump because box jump lets you pick your feet up to your but. But it is a GREAT exercise for a lower body speed / dynamic movement.