[stewy37]

Great Thanksgiving workout.

Front Squat: 3-4min rest
135x10
185x5
205x5
225x5
250x1
275x1
315x0 (shallow)
315x1 25lb PR!

Pistols: 1min rest
BWx3x12

Overhead Squat:
75 reps for time @ 95lbs
6:02
Did it 3x25

Turkey dinner made for a great postworkout meal.
Happy Thanksgiving all!

[stewy37]

Bench Press:
135x10,5
185x5
205x5
225x5
245x5
265x2
(Despite being in full sweats, I was having trouble getting warmed up, especially in my shoulders. I decided to call it quits on the heavy stuff when 265x5 wasn't going to happen)

Incline DB Press (light)
50x15,25
75x7

Dips:
BWx10
90x8,7

Rack Pulls from Knees:
All lifts were done no straps; chalk only
135x10
225x5
315x5
405x5
455x5
495x5
545x2 (lost grip and that was it)

Barbell Shrugs:
225x10
315x10
405x3x10

Out of time and had to leave before getting rows in.

Overall I give it a 6/10

[stewy37]

Felt good today. Definitely more explosiive than the last time.

Triple Broad Jump: 6 sets 2 min rest
Power Clean:
135x2x5
185x5
205x5 All of these felt EASY.

225x10 single attempts. I pull it high enough (shoulder height). I just need to stop being a bitch and get under the fucking bar. It felt light, but I just didn't man up and catch it.
245x3 singles

Superset 1 1/2min between sets
Pistols: BWx5, 20, 15, 10, 5
Pendlay Rows: 245x4x5; 275x5
I added the rows in since I didn't get to do them yesterday.

4 Way Neck Machine
70x20/dir
110x15/dir
150x10/dir

[stewy37]

Incline Bench Press:
185x3x5
205x5
210x5

Superset
Chinups: 25x10, 8, 7
Rear Delt Flyes: 45x12, 50x3x12

One Arm DB Press:
65x9,8,7

Superset
DB Shrugs: 150x2x15, 80x20
Zottman Curls: 35x2x10; 40x10

3" Wrist Roller:
90lbs x5 rolls
135lbs x3 rolls

[stewy37]

Forgot to mention that tonight was my first night back at mma after my eye surgery. Holy fuck am I out of shape conditioning-wise. My skils still felt pretty good, maybe a little bit off, but I got tired way too fast. Gotta start thrashing myself again.

[stewy37]

Front Squat:
135x2x5
185x5
225x5
275x2x3
315x0

Back Squat:
315x5
Drop Set
315x10
225x15
135x20
BW x 3!! and than my left hamstring cramped

Side-to-side Pullups
Don't know how many. i just talked to a buddy and knocked out sets of 6-10 over a 15 min period. Probably did around 50 total

Superset
4 Way Neck: 70x20, 100x20, 150x2x10
COC:
Trainer x10
No1 x10

No 1 Left x7
No 1 Right x10

No 1 Left 30 sec Iso-hold
No 1 Right x10

My crush grip has gone to hell. Time to get to work on it.

[stewy37]

MMA training this morning. Medium intensity session. Just some drills followed by open mat.

Afterwards, I did this in 14min with no rest between exercises:
Knee Hugs x30
Supermans x20
Plank x1min
V-Ups x20
Side Plank x30sec/side
Leg Raise+Butt Lift x20
Lying Leg Sqings x15/side
Isometric-Backhold x30sec
Chinnies x30
Toe Touch Crunch x30
Alternating Superman from Pushup Prone x20
Side Crunches x30/side
Russian Twists x30/side
Knee Hugs x30
Wrestler's Bridge x 20

[stewy37]

Didn't have much time today. Had to work a nine hour shift, and I have a ton of work to do with finals this week, so I just got a quick workout in after work to feel like I did something good today and energize myself for the long night ahead of me.

Warm-up:
5 Min Jumprope
1/2 mile run

Than:
Sledgehammer x10 min

No idea how many I did, but my lower back was smoked as were my shoulders. My grip felt pretty good.
Now, time to finish studying for an exam tomorrow and start working on a paper due the next day.

[enright3060]

nice work - I missed the front squat PR - that was a big one.

[stewy37]

Thanks Enright. A lot of it has to do with just doing front squats and getting comfortable with them. Right now, I'm not flexible enough to use the clean grip very well, so the bar tends to start to roll out around rep 3 or so when I'm going heavier. Just leaning forward a bit I guess.

Anyway, today's workout:
Power Cleans:
135x2x5
155x5
185x3
205x3
225x3 attempts. Still too heavy.
210x1 5lb PR

Pendlay Rows
225x5
245x5
245x5
275x5
275x5

Superset
Pullups: BWx3x10
Rear Delt Flyes: 45, 55, 60 x10

DB Curls:
45x3x8

3" Wrist Roller:
135lbs x3 x3 rolls