Friday - 10.4.3

Warmup - foam roll

Lots of sparring yesterday

Bench Press
20 x 5
49 x 5
62 x 5
74 x 5

Partner Leg Raises
BW x 25,25

Wednesday - 10.4.1/2

Warmup - foam roll

Hard sparring Tuesday

Seated Press
26 x 5
33 x 5
39 x 5

Deadlift
79 x 5
98 x 5
118 x 5

Pullups
BW x 15,15,15

Monday - 10.3.4

Warmup - jump rope

Back Squat
70,102 warmup
122 x 5
138 x 3
155 x 2 (1+)

Dips
18 (35 lbs) x 15,15,17

Back Ext
BW x 50

Sunday - 10.3.3

Warmup - padwork

Bench Press
60 x 5
81 x 3
92 x 5
105 x 3
117 x 1 (1+)

Pullups
18 (40 lbs) x 10,10,8 (tried 10)

Reverse Flies
9 x 12,12

+ foam roll

weight: 183.8 lbs

Friday - 10.3.2

Warmup - padwork

hard sparring yesterday at BBC

Deadlift
70,90,111 warmup
147 x 5
167 x 3
187 x 1 (1+)

Dips
16 x 15,15,15

Wednesday - 10.3.1

Warmup - padwork

Seated Press
40 x 5
49 x 5
55 x 3
62 x 3 (1+)

Pullups
BW +17 kg (35 lbs) x 10,10,10

Leg Ext
BW x 35

Bicycles
BW x 15

+foam roll

Monday - 10.2.3 & 4

Joined two days together to avoid having to squat after a tough day sparring Tuesday (would have been squatting Wednesday). I'll have to press instead, but that shouldn't be as bad.

Warmup - general/minimal

Bench Press
60 x 5
86 x 3
101 x 3 (was supposed to be 99)
111 x 3 (3+)

Pretty tired. Probably should have warmed up more, but I was in a hurry.

Back Squat
70,102 warmup
114 x 3
130 x 3
146 x 3 (3+)

Just going to get the reps done today. This was pretty hard, and I was pretty tired. Need to sleep/eat more, spar less, or just accept that my progress will slow right now if I can't make my recovery work.

Dips
BW x 25,25

Friday - 10.2.2

About an hour of sparring yesterday, definitely took a lot out of me.

Warmup - foam roll and jump rope

Deadlift
70,110 warmup
137 x 3
157 x 3
177 x 3 (3+)
With straps, since my hand was bothering me from yesterday.

Pullups
16 x 12,12,12

Ab Wheel
BW x 20,20

+foam roll

Wednesday - 10.2.1

Warmup - foam roll

2 hours of martial arts training yesterday, 45 minutes of near-constant sparring

Seated Press
20 x 5
46 x 3
52 x 3
59 x 4

Dips
14 x 15,15,15

Reverse Flies
9 (20 lbs) x 15,15

Monday - 10.1.3 Retry and 10.1.4

Warmup - padwork

Bench Press Retrial
105 x 5 (5+)

Got it.

Back Squat
70 x 4
106 x 5
122 x 5
138 x 5 (hard)

Pullups
14 kg x 10,10,12

+stretch and foam roll

Weight
182.2 lbs

Sunday - 10.1.3

Warmup - lots of housework and going up and down stairs

Just trying to get my bench press workout done, but I failed. Tried again the next day and got it.

Bench Press
20,60 warmup
80 x 5
92 x 5
105 x 4, 3 (failed both times for 5)

This was late at night, so I decided to try again the next day with a spotter and liftoff.

Wednesday - 10.1.2

warmup - jump rope and foam roll

Bought the Rumble Roller Extra Firm - so far really like it (as of 6/17)

Deadlift
70 x 5
102 x 4
130 x 5
147 x 5
167 x 5 (hard)

Pullups
12 kg x 10,10,10

+stretching

Pretty tired today from a lot of sparring yesterday.

Sunday - 10.1.1

Warmup - leg raises and jump rope

Seated Press
20 x 5
42 x 5
49 x 5
55 x 8 (5+)

Dips
12 kg x 15,15,15

Reverse Flies
9 x 15,15,15

+stretch

Friday - 9.4.4

Warmup - general warmup

Back Squat
70 x 5
90 x 5
110 x 5

Flies
9 kg x 10,10

Pullups
BW x 15,15,15

+stretch

Weight: 183.8 (83 kg)