Monday - 11.4.1

Seated Press
20 x 8
27 x 5
34 x 5
41 x 5

Front squat
83 x 3,3,3,3,3

BB Side Bend
20 x 20,20

Pullups
BW x 15,15

Sunday - 11.3.4

Back Squat
20,70,90,110 warmup
125 x 5
142 x 3
159 x 2 (1+)
130 x 5
Hips are coming up too fast out of the hole. Some ideas to fix:
-front squats
-paused squats
-ab exercises with weight

Dips
55 lbs x 15,15

Parallel Bar Knee Raise
BW x 26

weight: 186.6 lbs (85 kg)

Saturday - 11.3.3

Deloaded on bench because of failure in week 1.

Bench Press
60 x 5
85 x 5
96 x 3
107 x 3 (1+)

Pullups
65 lbs (29.5 kg) x 10,10,5

Reverse Flies
20 lbs (9 kg) x 15,15

Wednesday - 11.3.2

General warmup

Deadlift
70, 110 warmup
151 x 5
171 x 3
191 x 2 (1+)
142 x 10

Dips
50 lbs x 15,15,15

Parallel Bar Leg Raise
BW x 10,10,10

Sunday - 11.3.1

Press

40 x 5

51 x 5

57 x 3

64 x 3 (1+)

Pullups

60 lbs x 10,10,10

Friday - 11.2.4

Warmup - bodyweight squats, foam roll

Sparred for about 12 rounds yesterday, 45 minutes straight (6 min on, 3 min off). Slept little, very tired.

Back Squat
70,90 warmup
117 x 3
134 x 3
151 x 3 (3+)
Tough.

Dips
45 lbs (20.5) x 15,15,15

Parallel Bar Leg Raise
BW x 15,15

Wednesday - 11.2.3

Warmup - jumprope

Lots of sparring yesterday.

Bench Press
60 x 5
79 x 5
90 x 3
102 x 5 (3+)
I probably got 5, didn't remember to write it down.

Pullups
55 lbs x 10,10,10

Back Ext
BW x 40

Monday - 11.2.2

warmup - padwork

Deadlift
70,111 warmup
141 x 3
161 x 3
181 x 3 (3+)

Didn't do dips because thumb blister.

Ab Wheel
BW x 15,15

Reverse Flies
15 lbs x 15,15

Sunday - 11.2.1

Warmup - padwork

Seated Press
20 x 6
40 x 5
47 x 5
54 x 3
61 x 5 (3+)
Felt pretty good about this, though rep 5 was bad form.

Pullups
50 lbs (23 kg) x 10,10,10

Back Ext
BW x 25,25

Friday - 11.1.4

Warmup - padwork (shortened 2/3)

Back Squat
70, 90 warmup
109 x 5
125 x 5
142 x 6 (5+)

In a hurry, no time for assistance exercises.

Thursday - 11.1.3

Took a week off for vacation on beach.

Warmup - padwork

Bench Press
60 x 5
82 x 5
94 x 5
107 x 4 (Failed, needed 5)
Will deload 10% and continue next week.

Pullups
45 lbs (20 kg) x 10,10,10

Back Ext
BW x 25,25

Friday - 11.1.2

Warmup - jumprope and foam roll

Deadlift
70, 110 warmup
131 x 5
151 x 5
171 x 6 (5+)

Dips
40 lbs (18 kg) x 15,15,15

Parallel Bar Leg Raise
BW x 15,15

Wednesday - 11.1.1

Warmup - light jumprope

Working out after dinner.

Seated Press
20 x 5
44 x 5
51 x 5
57 x 5 (5+)

Shoulders tight

Pullups
40 lbs (18.2 kg) x 10,10,10

Back Ext
BW x 25,25

+stretch and foam roll

Monday - 10.4.4

Warmup - foam roll

Back Squat
20 x 5
64 x 5
80 x 5
101 x 5 (supposed to be 98, but close enough)

Pullups
BW x 15,15,15

Ab Wheel
BW x 15,15