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KoSh
05-29-2009, 07:48 AM
I started another training log prior to this, but that was right when I decided to begin the 5/3/1 process. I have a huge problem with sticking with a workout, so I'm hoping I stick with the 5/3/1 for awhile now.

Anyways to the topic at hand:

5'9"
179 pounds (UPDATED: 6/8/09)

Estimated 1RM through rep testing:

Bench: 300
Squat: 350
Deadlift: 400 (Went way down on my deadlift. I struggle with the grip and I want to try desperately to do this without straps. With straps I pull around 500.)
Military Press: 160

1RM for the sake of the program:

Bench: 270
Squat: 315
Dead: 360
Military Press: 145

I'm actually on a cut at the moment, but strangely enough... I feel stronger than I have in the last year or so. We'll see if that carries over.

UPDATE 6/8/09: My upper body lifts are starting to struggle a bit. Shouldn't be on the cut much longer. Two more pounds to go and I'm at my goal weight. From there I think I'm going to go to maintenence for a bit, see if I get any leaner and then after that a slow bulk.

KoSh
05-29-2009, 07:58 AM
Now, I'm going to post all of my workouts from this week so far all in this post:

Cycle 1, Week 1: 3x5

Monday:

Military Press:
1x95x5
1x110x5
1x125x7

Dynamic Bench:
8x155x3

Kroc Rows:
Warm up: 1x50x8
Warm up: 1x60x8
Working: 1x10x85 (Didn't cheat at all with the form, apparently I'm supposed to. I will next week.)

Tricep Pushdowns
3x110x8

TUESDAY

Deadlift
1x235x5
1x270x5
1x305x10

Leg Press
3x270x8

Leg Curls
4x80x12

Seated Calf Raises
4x160x12

THURSDAY

Bench Press
1x175x5
1x200x5
1x230x11 (PR) Felt freakin' great!

Incline Bench
2x155x8 - Nice and easy. My chest was fried, but I wanted to get some additional work in and I'm hoping incline helps with my military presses

Chins
10xBWx3 - 11 next week

Tri Extensions:
3x90x6

KoSh
05-29-2009, 03:13 PM
FRIDAY

Squats
1x205x5
1x230x5
1x270x10

RDL:
3x225x5

Ab Circuit
3x20

That's it. Skipped lunges, I was exhausted today going into the workout. Almost pulled out the Jack **** Method today.

KoSh
06-01-2009, 04:08 PM
MONDAY

MILITARY PRESS:
1x100x3
1x115x3
1x130x7

KROC ROWS:
1x50x8
1x70x8
1x80x16

DYNAMIC BENCH:
8x155x3

Gave my tri's a break today.

Good session. Lightish but it felt good.

mcdonough9395
06-01-2009, 05:53 PM
Looking good Kosh. How is the strength feeling with you being on a cut? Anyway the cutting looks like its going good from your pics in the other section ... crazy results for just 3 weeks. Keep at it man.

KoSh
06-01-2009, 05:59 PM
Strength is great. I feel damned good. I feel stronger. It's actually strange. :)

Thanks for the kudos :)

KoSh
06-02-2009, 06:49 PM
TUESDAY

DEADLIFT:
2x135x5
1x250x3
1x290x3
1x325x10

Leg Press
3x360x8

Leg Curls
3x90x12

Calf Raises
4x180x12

T o m m Y
06-02-2009, 06:50 PM
Solid Deadlifts Bro..

KoSh
06-02-2009, 07:01 PM
Thanks man. I'm used to training with straps and I can crush a deadlift with straps, but my grip has always sucked. So when I maxed out I got 315 8 times or so and I was destroyed in terms of my grip, but my body had more left in me.

I think this is evidence that my grip is starting to catch up a little bit :)

Appreciate the kudos!!!

benno
06-02-2009, 07:54 PM
Numbers are looking good mate, keep working hard.

KoSh
06-03-2009, 07:10 AM
Thank you, benno. Taking a day off today. Pure rest. (I say that now but I'll probably do some sort of activity... I'm a damned gym rat :))

KoSh
06-04-2009, 04:52 PM
THURSDAY

BENCH PRESS:
1x190x3
1x215x3
1x245x5

Well... That sucked. Awful bench session. I felt like ****. I also didn't have a spotter, so I might have been able to get one or two more reps out of it. Bah. This ruined my mindset, so I went with more bodyweight type exercises for assistance.

PULL UPS (VARIED GRIPS)

10 sets of 3

DIPS

5 sets of 10

CLOSE GRIP PUSHUPS (WEIGHTED)
3x45x8

Hopefully I bounce back tomorrow. I'm stuffing myself tonight (despite being on a cut) hoping that it gives me some fuel. Back to strict diet tomorrow.

benno
06-04-2009, 08:03 PM
Head up high mate, everyone gets the odd bad day! You'll smash it tomorrow. Make sure it counts!

KoSh
06-05-2009, 07:56 AM
Thanks. We'll see. I'm already amped. I'm afraid if I have another rough day today the cut is finally taking a hit on my lifts. :(

But I will not struggle today. I will crush my squats today. Crush them. :)

benno
06-05-2009, 08:04 AM
Thanks. We'll see. I'm already amped. I'm afraid if I have another rough day today the cut is finally taking a hit on my lifts. :(

But I will not struggle today. I will crush my squats today. Crush them. :)

Haha, good attitude. SMASHHH ITTT

KoSh
06-06-2009, 05:53 AM
FRIDAY

SQUATS

1x220x3
1x250x3
1x285x8

Decent day. My diet is definitely effecting my lifts, but I can't say I'm upset with 285x8 :)

RDL

3x245x6

SPREAD EAGLE SITUPS

3x12

After some screwing around with working out, I think I've found that I like squat day to be nice and simple to end the week. 3 exercises, get them done and get out. My legs take a beating on Tuesday, so I feel like I'm getting sufficient work in.

Mike G
06-06-2009, 12:25 PM
Nice work Kosh. I just started 5 3 1 as well, finished my first week, and our numbers are almost identical on squat and deads. I used 300 as my training max for squat and 350 for deads. It will be nice to have someone with similar numbers to compare with. It will give me a little boost and an incentive for some higher numbers. Doesn't look like the cut hurt you too much.

KoSh
06-06-2009, 03:06 PM
No journal!? How is that fair?! You get motivation by seeing what I do and I have to guess what you do... Which means you squatted 280x9 yesterday! Gotta beat you next week! :)

Mike G
06-06-2009, 03:19 PM
Actually, yesterday was my first squat day 280x10. No journal because I'm not too happy about my numbers. Inconsistency kills me.

KoSh
06-06-2009, 05:59 PM
Why aren't you happy with your numbers?

These are pretty good numbers. Not great, not awesome, but good.

I think they're respectable.

Put up a journal or I'll be forced to call you a wuss and have the mods change your avatar to a tutu :)

KoSh
06-08-2009, 06:54 AM
MONDAY

MILITARY PRESS:
1x110x5
1x125x3
1x135x4

Down from the 5 I did a few weeks ago. The cut is killing my upper body strength.

DYNAMIC BENCH
8x155x3

KROC ROWS
1x50x6
1x60x6
1x100x11

TRI PUSHDOWNS
3x110x8

PS: I'm a tard. I squuatted 285 on Friday, not 280. Bah. :P

benno
06-08-2009, 07:37 AM
Squats looking good bro! Yeah i droped a good 15lbs when i cutted, now im not as strong but leaner than ive ever been. Tends to happen u lose strength when u cut.. I'll get it back quick though :) Keep at it, good stuff!

KoSh
06-08-2009, 08:42 AM
Thanks man. So far I'd say my maxes haven't gone that far down yet and I don't have much left to cut. Hopefully I beast it.

KoSh
06-09-2009, 03:39 PM
TUESDAY

DEADLIFT
1x270x5
1x305x3
1x340x11 <--- PR (without straps, anyways :))

CRUSHED THAT SON OF A BITCH! WOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOO! (A little amped up, can you tell?!)

LEG PRESS
3x410x6

LEG CURLS
3x95x12

I was supposed to do calf raises, but I was so jacked up about the DL that I said screw it and got out of dodge. Week 1 of 531 (first time DL'ing heavy with no straps) I got 305 ten times.

Last week I got 325 10 times.

This week 340 11 times.

If my grip keeps catching up I'll be beasting some serious weight for reps soon without those damned straps.

benno
06-10-2009, 02:14 AM
TUESDAY

DEADLIFT
1x270x5
1x305x3
1x340x11 <--- PR (without straps, anyways :))

CRUSHED THAT SON OF A BITCH! WOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOO! (A little amped up, can you tell?!)

LEG PRESS
3x410x6

LEG CURLS
3x95x12

I was supposed to do calf raises, but I was so jacked up about the DL that I said screw it and got out of dodge. Week 1 of 531 (first time DL'ing heavy with no straps) I got 305 ten times.

Last week I got 325 10 times.

This week 340 11 times.

If my grip keeps catching up I'll be beasting some serious weight for reps soon without those damned straps.

1x340x11 Deads, nice job i would be amped too. Strongggg deads! :)

KoSh
06-10-2009, 05:30 AM
1x340x11 Deads, nice job i would be amped too. Strongggg deads! :)

I was only supposed to get one too. Hah! One my ass!

Clifford Gillmore
06-10-2009, 07:21 AM
Did you buy Jims EFS book? Its an awesome routine.



Nice Deads too!

KoSh
06-10-2009, 08:09 AM
Did you buy Jims EFS book? Its an awesome routine.



Nice Deads too!

Yup.
Own it. Love it.

Thanks man.

mcdonough9395
06-11-2009, 03:43 PM
Yeah 340x11!? ... Strong stuff man!

KoSh
06-11-2009, 05:14 PM
THURSDAY

BENCH PRESS

1x200x5
1x230x3
1x255x5

Well, back to 255x5. Felt much better than last week.

DIPS
5x10

PULL UPS
3x9
1x8

Last set I went all out and got 8. More next week (Until I get a dip belt :P)

CLOSE GRIP WEIGHTED PUSHUPS:
3x45x10

Awesome workout...

Posting a progress pic here... Posted it in my progress thread as well, but I figured this is as good a spot as any to post one:

Taken at 6:30PM @ 183 pounds. Weighed in at 178 this morning.

Clifford Gillmore
06-12-2009, 03:30 PM
Looking awesome! Thick as hell chest, good job!

KoSh
06-12-2009, 04:45 PM
FRIDAY

SQUAT
1x230x5
1x270x3
1x300x7

Felt alright. I was a little fatigued going in. Wasn't a bad day though, not all that upset by that.

ULTRA WIDE STANCE RDL
1x6x135
1x6x225
1x3x315

First time ever doing these. I felt the burn.

ABS

Various ab exercises that made me want to never workout again... So it was a good time! :)

Risk,

Thanks man. Been busting my ass in the gym. Slowly upping my calories now... I play in a kickball league, basketball league and a wood bat fast pitch baseball league as well as coaching football... So I'm busy... Gotta up the cals again at this point. Hope I don't get fat again.

Kenny Powers
06-12-2009, 05:46 PM
sumo rdl eh? how did that go over, thats pretty interesting i may have to try to mix those in....

good numbers man, and give yourself some credit! you are closer to me than you think, better turn up my game hahaha...:D

-JM-
06-12-2009, 06:01 PM
Wow, youre killing it in here.

I will try and hang with these numbers. Dont fancy my chances. Have you just finished a cut too?.....****!!

KoSh
06-12-2009, 06:26 PM
Wow, youre killing it in here.

I will try and hang with these numbers. Dont fancy my chances. Have you just finished a cut too?.....****!!

Still on it. You're a beast though man... No worries yet... At least we can push the **** out of each other though since we are semi close... I think you still got me beat.

Kenny,

They beat the **** out of me. Felt them in my hips pretty big time. Glutes felt like they got worked and the hammies got some work too. I liked 'em. Nice change of pace.

KoSh
06-15-2009, 05:38 AM
Today would be a military press day... However, it's my deload week and my body is pretty beat down from baseball yesterday and a lack of sleep the last few days. On a non-deload I wouldn't take the day off, but I'm going to today.

I will be adding military press to bench day on Thursday to get the work in.

Pisses me off, but my body will respond much better in the long run, I think.

mcdonough9395
06-16-2009, 06:20 PM
Kosh man, what the **** are you doing on this cut of yours haha. Some killer progress man ... looking great ... and strong!

KoSh
06-16-2009, 06:41 PM
No dairy, eating lots of carbs and TONS of protein and making sure I stick to 2000-2400 cals a day now...

I'm losing slower now because I've allowed myself to get to 2,400 cals but I'm still dropping... Was 176 today. :P

Will update with the workout later. I hate deload week, though. I don't feel like I need it... But Wendler knows a **** ton more than I do. :)

benno
06-16-2009, 08:38 PM
Good picture, as risk said looking pretty thick! Also looking lean too bro, and strong weights. Keep smashinnnnnnn! :hello:

Kenny Powers
06-16-2009, 09:52 PM
yea man, deload weeks are a bitch. i always go nuts during them just itching for the gym. but you are right man, you will come back like a man on fire next week!

KoSh
06-17-2009, 05:29 AM
TUESDAY

DELOAD WEEK

DEADLIFT

1x200x10
1x235x8
1x270x6

I changed up the deload week a bit to make sure I didn't go completely off the deep end with how light it was... I know... I'm a bad person.

LEG PRESS
3x200x8

Made 'em explosive. Yawn.

LEG CURLS
3x65x12

Yawn.

So, there it was.

I have to work security at a festival on Friday, so tomorrow is going to be a Bench/Squat/Military Press deload day. No assistance. Just those.

Can't wait for this to be over :P

-JM-
06-17-2009, 06:32 AM
Deloads suck balls. This is a fact. I skipped one between my 6th and 7th cycles. I wont be skipping again. My squat suffers badly.

Youll be fired up and ready for action for the next cycle.

Kenny Powers
06-17-2009, 10:28 PM
boooooooooooooooo deload!

but yea, its worth it, despite its gayness

KoSh
06-19-2009, 07:25 AM
Did a deload yesterday. Don't want to talk about it. The light weights made me feel like a girly man. I'm pretty sure people were laughing at me. Bastards. Wait til next week! :angry:

KoSh
06-21-2009, 10:02 AM
MONDAY (SUNDAY)

MILITARY PRESS:
1x100x5
1x110x5
1x130x8

I hate military press. I'm such a candyass.

DYNAMIC BP:
8x160x3

KROC ROWS:
2x60x6
1x100x15

Ow. These were ugly as sin.

TRICEP PUSHDOWNS:
3x95x6

Went WAY too light on those. Gotta make sure I up that next week.

Good workout. I have a busy day tomorrow so I won't be able to hit up the gym. Got my lift in today for that reason. Felt weaker coming off the deload. That deload has me all messed up. I know it's all mental and not so much physical, but damn it! Love this program, though, and the deload is good for you, I know. It just screws with me mentally.

-JM-
06-21-2009, 03:36 PM
Nice session back it KoSh.

Military is a tough movement as we all know. I went ahead and subbed it for push press though ha!

KoSh
06-23-2009, 05:50 PM
TUESDAY

DEADLIFT:
1x240x5
1x280x5
1x315x13

Eh, not horrible. Grip went. I had more reps in me in the legs... My grip is going to be a pain in the ass when I start throwing heavier weight on.

LEG PRESS:
3x360x6

LEG CURLS
3x105x12

CRUNCHES:
3x15

Flynn, thanks man.

I think coming back to a 3x5 after a deload week hurts me more than anything.

I'm wondering what this program would be like if you did it forward > backward

Like for instance:

Week 1: 3x5
Week 2: 3x3
Week 3: 5/3/1

Add Weight:
Week 4: 5/3/1
Week 5: 3x3
Week 6: 3x5

Week 7: DELOAD

*shrug*

Or I could man up and just ****ing do the program...

Mike G
06-24-2009, 09:54 AM
Your grip will catch up in time. Shouldn't take that long considering the amount of reps you're doing.

-JM-
06-24-2009, 04:33 PM
1x315x13


Thats ****in' crazy. Rather you than me with that man! Nice job. DOMS?

Im not sure that would be a great idea to reverse the program. Wouldnt you effectively be doing some sort of 3 week deloading?

Clifford Gillmore
06-24-2009, 05:57 PM
Don't mess with the program! Nice deads.

KoSh
06-24-2009, 06:35 PM
Thanks fellas. You guys are probably right about the program... No DOMs. I did 340x11 a few weeks ago and had no DOMs. I'm convinced DOMs hates me :(

As for today... It was a great disappearing act...

My strength that is.

WEDNESDAY (THURSDAY)

BENCH PRESS:
1x180x5
1x205x5
1x235x8

Ugh. Just ugh.

BB SHRUGS:
1x225x6
1x315x6
1x365x2 (Grip failed after 2)

I only added these to help strengthen my grip. I may unadd them... It seems like they may be more detrimental to grip than helpful with the close proximity to when I deadlift.

PULL UPS
10xBWx3

Tanked after that set.

GPP:
1 Lap around the track
Stadium Stairs... 7 sets of 10 stairs... 4 times
Four 40 yard sprints...
4x10 yard tire flips

Yup. I'm tanked. Looks like the cut is finally kicking my ass. Bastard cut. :)

-JM-
06-25-2009, 05:52 AM
Thats a really intense looking session with the GPP et al.

That cut is BOUND to catch you up though!!

KoSh
06-25-2009, 05:57 AM
Yeah, it's on me...

I weighed in at 175 yesterday. The lightest I've been since 8th grade.

I feel like a little girl... But I also feel alot more healthy. Soon I'm going to just eat maintenence for awhile before I decide how far I want to bulk to... But then again, my plan changes daily as far as my weight is concerned... haha

I may start doing "The Pit" MMA DVD series to develop skills as a brawler (I was informed that without proper equipment and a partner and a trainer I probably wouldn't become too great a fighter with DVDs, but brawling skills would probably increase) and as my cardio three days a week. Which means I'm going to drop even more weight. If I can keep my lifts near where they are now and come out of this whole thing at the same strength level I'll be happy. :P

Mike G
06-25-2009, 08:18 AM
Nice session, even if you weren't overly happy with it. Where do you coach? I saw you live in NYS, I coach football too, LB coach for Marcus Whitman, a C school in section V. If you don't want to post it on here, send me a PM.

benno
06-26-2009, 02:30 AM
Keepn busy mate i see! Been a while since i posted :omg:

Great stuff!:hello:

KoSh
06-26-2009, 09:52 AM
I'm taking a break from squatting this week. My legs feel like absolute **** and I just don't have it in me today...

But, I'm not leaving without doing something.

I'm going to try the 300 Workout today. I'd probably be better off just doing my squat day... But I feel like this will break the monotony of training a little bit and since it's mostly bodyweight I'd be able to recover a little better I'd guess.

I'll report back when I'm back from the gym. Wish me luck, I'll need it.

KoSh
06-26-2009, 11:12 AM
300 WORKOUT

25 pull ups
50 squats w/ 135 pounds
50 push ups
50 box jumps
50 floor wipers
50 one arm clean and press (25 both arms) with 30 pounds
25 pull ups

25 minutes to complete w/ changing equipment.

I'm in better shape than I thought but still not good enough. Felt awesome to do something different too.

Changing the order of my lifts next week...

Squat on Monday/Bench Tuesday/Deadlift Thursday/MP Friday

-JM-
06-27-2009, 07:21 PM
That 300 WO looks like a killer session. Is there a 150 or 200 version I could get for someone like me?


Squat on Monday/Bench Tuesday/Deadlift Thursday/MP Friday

Through trial and error, I believe this is the way to roll......Nice order.

KoSh
06-29-2009, 10:06 AM
MONDAY

SQUAT:
1x230x3
1x260x3
1x290x4

Had more in me, but I've been non stop moving this past week... Caught in my wood bat fast pitch baseball league yesterday, played 20 minutes in a rec league bball game on Thursday, did the 300 workout on Friday, walked about 10 miles on Saturday...

Felt a twinge in the hip a little bit so I stopped at 4. I got the prescribed reps at the very least.

ULTRA WIDE STANCE ROMAINIAN DEADLIFTS
3x225x8

PLANKS
3x1 minute

GPP

jog .25 miles
Stadium Stairs 7 sets of 10 stairs... 4 sets
jog .25 miles
Overhead Tire Toss (Normal Car Tire) - Sprint to where it lands and toss it again... 3 sets of 5
jog .25 miles
2 40 yd sprints

Home.

Kickball tonight.

Flynn,

No, not really. Just man up and do it one day. :P

KoSh
06-30-2009, 11:13 AM
TUESDAY

BENCH:
1x190x3
1x220x3
1x250x5

I felt like absolute garbage after this, but I pressed on. 250 for 5 isn't bad, my body just isn't reacting to the training lately. My right arm has been hurting pretty bad, along with the right side of my neck. Been like that a few weeks now.

DIPS:
5xBWx10

Usually these are no problem, but it was a struggle. At this point the pain in my arm got pretty bad and I called it a day.

That's it for today. I was going to do a sprint session but I've come to the conclusion that my body hates me for being so active with it lately. That's probably why my lifts are starting to suffer.

Taking the rest of today and tomorrow to relax...

-JM-
06-30-2009, 03:41 PM
I had that arm pain when benching and dipping, it did go away after I stopped doing dips for a while.

I say keep doing what you are doing. Your body will adapt. The lifts are likely to suffer temporarily with the added activity.

250x5 is nice benching KoSh!

Kenny Powers
06-30-2009, 08:53 PM
where does your arm hurt?

and its tough in the summer man, im struggling like hell right now in the gym, its pretty terrible. hard to get the cals in during the hot months imo

KoSh
06-30-2009, 09:06 PM
It's in the tricep/forearm/bicep and then a separate pain in the shoulder.

It hurts a solid amount. Normally I ignore those things, but the combination of all of those is really throwing me off of my game. I don't think it's anything serious, the one in the tri/bi/forearm region could just be an enflamed tendon. The anterior delt one hurts like a mother too, though.

Ah well. I'm gonna keep plugging away and hoping it works out. Ice and rest on non lifting days are a key for me, now though. I always usually do something active on rest days, I won't for a few weeks and see how it goes.

KoSh
07-02-2009, 12:53 PM
THURSDAY

DEADLIFT:
1x260x3
1x300x3
1x335x12

Felt awesome. Went a different route today with the assistance work... Did the bottom portion of the 300 workout. I didn't time it, but I tried to do each exercise as quickly as possible...

BOX JUMPS
50 reps

FLOOR WIPERS
Holding 135 pounds, 50 reps

DB CLEAN AND PRESS
35 pound DBs, 50 reps (25 each arm)

PULL UPS
25 reps

Felt freakin' great. I always feel better when doing that kind of stuff for assistance work versus actual heavy weighted exercises. Not quite sure why, but I like the combo of power lifting and athletic movements...

KoSh
07-03-2009, 02:15 PM
FRIDAY

MILITARY PRESS
1x105x3
1x120x3
1x135x6

COMPLEX:

Bent Over Row
Hang Clean
Front Squat
Back Squat with Press
Good Mornings

1st round was 8 reps @ 95 lbs
2nd round was 6 reps @ 100 lbs
3rd round was 4 reps @105 lbs

Felt awesome. Kicked my ass, but it felt great.

benno
07-06-2009, 07:13 AM
THURSDAY

DEADLIFT:
1x260x3
1x300x3
1x335x12

Felt awesome. Went a different route today with the assistance work... Did the bottom portion of the 300 workout. I didn't time it, but I tried to do each exercise as quickly as possible...

BOX JUMPS
50 reps

FLOOR WIPERS
Holding 135 pounds, 50 reps

DB CLEAN AND PRESS
35 pound DBs, 50 reps (25 each arm)

PULL UPS
25 reps

Felt freakin' great. I always feel better when doing that kind of stuff for assistance work versus actual heavy weighted exercises. Not quite sure why, but I like the combo of power lifting and athletic movements...

Good workouts as always kosh. Nice reps on the 335 DL. :) Keep at it.

KoSh
07-06-2009, 10:48 AM
Benno, thank you my friend! Sorry I haven't been around in your thread much. I've been extremely busy this summer. And it's about to get more busy seeing how I start MMA training tomorrow night.

MONDAY

SQUAT:
1x245x5
1x275x3
1x310x3

I had more in me, but I'm nervous about that MMA class tomorrow. I've never trained MMA previously and it's an exciting nervous, but I also want to have the legs and gas to get through it. Good session though. I'm not mad!

BOX JUMPS:
5x20 on 24" box

ULTRA WIDE ROMAINIAN DEADLIFT:
1x315x1
2x225x5

Kickball tonight at 6, softball at 9.

Kenny Powers
07-06-2009, 01:33 PM
damn, MMA son?

id better be extra nice to you haha.

good squat though, strong stuff. id have definitely guessed that you have way more than 3 in you, tear it up next time!

KoSh
07-06-2009, 08:43 PM
Yeah. Although, I've been on my legs a ton the last few weeks and I think that's taking a toll on my lifts, (But then again, I always have a theory about something taking a toll on my lifts. I guess that makes me a pussy) I still had more than 3 reps in me @ 310. Now that I look at it, I'm semi disappointed.

I'm really looking forward to MMA, though. It'll help me focus my aggression, it'll be a hell of a workout, and it'll make me prepared to defend myself/others (if necessary to use violence). I mean, sure, I could hold my own pretty well right now in a bad situation, but with MMA training I'd be way ahead of the curve.

Thanks for the post!

KoSh
07-07-2009, 07:43 AM
TUESDAY

BENCH PRESS:
1x205x5
1x235x3
1x260x3

I immediately dropped the extra weight at that point:
1x225x5

No spotter. Should have manned up and did another rep anyways.

BENT OVER DB ROWS:
3x100x3

DB CLEAN AND PRESS:
1x50x5
2x70x2

Felt good today.

KoSh
07-09-2009, 08:37 AM
WEDNESDAY

Bloody Barbell Complex:

Overhead squat for 10 reps
Hang clean for 10 reps
Standing military press for 10 reps
Bentover row for 10 reps
Lunge for 10 reps on each leg
Romanian deadlift for 20 reps
Front squat for 10 reps
Standing calf raise (barbell across upper back) for 30 reps

Set 1 @ 95 lbs (Way too heavy. This thing takes a major toll on your forearms/shoulders. I got most of it in, I think I missed a few reps because I lost count)
Set 2 @ 65 pounds (Too light. I think 75-80 is perfect starting off on this from now on)

Bloody Dumbbell Complex:

Standing hammer curl for 5 reps
Standing alternating shoulder press for 10 reps with each arm
Forward lunge for 10 reps with each leg
Bentover alternating row for 10 reps with each arm
Reverse lunge with overhead press (palms facing each other) for 10 reps with each leg
Romanian deadlift for 20 reps
Standing calf raise (arms hanging at sides) for 30 reps

Set 1 @ 30 lb dumb bells. Seemed about right, but I was tanked at this point.

HIIT
Treadmill - 8 minutes

FREE ROLLING:
Put a couple mats together in the stretching area and went on air doing some submissions and roll outs

Had a basketball game at 9:30 PM

KoSh
07-09-2009, 08:39 AM
THURSDAY

DEADLIFT:
1x280x5
1x315x3
1x350x6

WEIGHTED BRIDGES:
5 sets of 20 second holds w/ 45 lb DB

CARDIO:
10 mins on elliptical

MMA tonight.

KoSh
07-10-2009, 12:23 PM
FRIDAY

COMPLEX
Bent Over Row
Cleans
Front Squat
Back Squat with Press
Good Mornings

1st set 95lbs @ 8 reps
2nd set 110lbs @ 6 reps
3rd set 115lbs @ 4 reps

Took it easy. I've beaten the pulp out of my body the last couple of weeks, so I'm giving it a reward for not quitting on me :) Be back Monday. Going to do complexes all week long rather than a true deload.

mcdonough9395
07-10-2009, 04:59 PM
Looking good man! That 300 **** looks intense. Your nuts. Your doing some pretty crazy stuff in here. Definitely interesting. You must really be taking this cut to a hole new level haha. Looks liek your really bustin some ass. Howd that MMA class go? Ive always wanted to and thought about getting into one. Youll be one dangerous man with these numbers and some MMA background haha.

KoSh
07-11-2009, 11:01 AM
Went great. Rolled around with a guy that's been doing jiu jitsu for a year, I have no background in anything fighting wise other than street stuff. I did very well due to my speed and strength. I locked in a few easy subs. I was in the full mount for a good portion of the rolling sessions. Problem was I didn't know what to do from there yet. Although I think I've figured out some stuff to do from that position now.

I love it. Controlled violence is awesome :)

-JM-
07-11-2009, 02:45 PM
Wow, you are hammering the complexes man! Should tie in well with your MMA training.


Youll be one dangerous man with these numbers and some MMA background haha.

I was thinking the same thing.

Coke
07-13-2009, 07:55 AM
I love it. Controlled violence is awesome :)

That's great, good luck with the MMA...the workouts in here are solid man.

KoSh
07-13-2009, 10:11 AM
Deload week... I'm trying something different... Doing all complexes this week.

Here's today's:

MONDAY

It was all a superset. I did these exercises, in this order:

Squat
Pendlay Rows
Hang Cleans
Romainian Deadlift
BB Floor Press

Sets went like this:
1st set: 8 reps, 185 squat, bar for the other 4 exercises
2nd set: 7 reps, 195 squat, 65 lbs for the other 4 exercises
3rd set: 6 reps, 215 squat, 85 lbs for the other 4 exercises
4th set: 5 reps, 235 squat, 105 lbs for the other 4 exercises
5th set: 4 reps, 255 squat, 125 lbs for the other 4 exercises
6th set: 3 reps, 275 squat, 145 lbs for the other 4 exercises
7th set: 2 reps, 295 squat, 165 lbs for the other 4 exercises
8th set: 1 rep, 315 squat, 185 lbs for the other 4 exercises (Hang cleans turned into high pulls lol)

There was no rest in between exercises, two minutes rest between sets. I had the squat weight on a different bar from the other four exercises.

Felt great!!!

Cocoa, Flynn, Mc... Thank you for the encouragement. I really live off of that. Again, I apologize I haven't gotten around to other's journals in awhile. I'm still watching what you guys do, but I'm so crunched for time with all the stuff I have going on this summer that I just haven't commented. I'll be there soon. Thanks again guys.

KoSh
07-15-2009, 10:21 AM
WEDNESDAY

COMPLEX:

Deadlift
Push Press
DB Clean

Set 1: 5 reps, 225 for deadlift, 95 for PP, 45lb every set for clean
Set 2: 4 reps, 245 dead, 105 PP
Set 3: 3 reps, 265 dead, 115 PP
Set 4: 3 reps, 285 dead, 125 PP
Set 5: 2 reps, 305 dead, 135 PP
Set 6: 2 reps, 325 dead, 145 PP
Set 7: 1 rep, 345 dead, 155 PP
Set 8: 1 re[, 365 dead, 165 PP

KoSh
07-17-2009, 09:34 AM
Thursday I did 2.5 hours of MMA. A mix of takedowns, striking and rolling.

FRIDAY

BENCH
1x225x1
1x235x1
1x255x1
1x265x1
1x275x1
1x225x8

BOX JUMPS:
3x5 on 30" box
4x20 as fast as possible (staying controlled) on 24" box

DB CLEANS:
1x55x3
1x65x3
1x70x3

5 mins of cardio

Tomorrow I have MMA at 11am. I'll be there until 2 or 3 o clock. We're doing sledgehammer work then going to the mats. Can't wait.

Coke
07-18-2009, 07:41 AM
Super complexes, like that workout too.

KoSh
07-20-2009, 08:41 AM
Hurt my groin at MMA on Saturday. I'm taking the next few days off from working out and letting it heal. Let the weight gain begin :(

KoSh
07-21-2009, 09:39 AM
TUESDAY

BENCH
1x225x1
1x245x1
1x265x1
1x280x1
1x225x8

PULLUPS
4x5

MINI COMPLEX

Kroc Rows @ 100 lbs
Bicep Curls @ 25 lbs
One Arm DB Skull Crushers @ 25 lbs
DB Front Raises @ 20 lbs

5 sets. Kroc rows went down a rep per set, so 5, 4, 3, 2, 1. DB curls, both arms at the same time, stayed at 5 reps per set. One Arm DB Skull Crushers stayed at 10 reps per set and front raises stayed at 5 reps per set.

Felt good. Groin feels much better. Going to try going to MMA tonight. As usual, I'm amped up for MMA :P

benno
07-24-2009, 03:48 AM
TUESDAY

BENCH
1x225x1
1x245x1
1x265x1
1x280x1
1x225x8

PULLUPS
4x5

MINI COMPLEX

Kroc Rows @ 100 lbs
Bicep Curls @ 25 lbs
One Arm DB Skull Crushers @ 25 lbs
DB Front Raises @ 20 lbs

5 sets. Kroc rows went down a rep per set, so 5, 4, 3, 2, 1. DB curls, both arms at the same time, stayed at 5 reps per set. One Arm DB Skull Crushers stayed at 10 reps per set and front raises stayed at 5 reps per set.

Felt good. Groin feels much better. Going to try going to MMA tonight. As usual, I'm amped up for MMA :P

Good bench day kosh. Nice work.

mcdonough9395
07-24-2009, 05:51 PM
It was all a superset. I did these exercises, in this order:

Squat
Pendlay Rows
Hang Cleans
Romainian Deadlift
BB Floor Press

Sets went like this:
1st set: 8 reps, 185 squat, bar for the other 4 exercises
2nd set: 7 reps, 195 squat, 65 lbs for the other 4 exercises
3rd set: 6 reps, 215 squat, 85 lbs for the other 4 exercises
4th set: 5 reps, 235 squat, 105 lbs for the other 4 exercises
5th set: 4 reps, 255 squat, 125 lbs for the other 4 exercises
6th set: 3 reps, 275 squat, 145 lbs for the other 4 exercises
7th set: 2 reps, 295 squat, 165 lbs for the other 4 exercises
8th set: 1 rep, 315 squat, 185 lbs for the other 4 exercises (Hang cleans turned into high pulls lol)

There was no rest in between exercises, two minutes rest between sets. I had the squat weight on a different bar from the other four exercises.


You my friend ... are crazy haha. But all the power to ya ... better you than me. Good to see your liking the MMA and hope that groin doesnt nag for too long and you can get back to the weights.

KoSh
07-27-2009, 11:39 AM
I'm more than back. I just haven't posted bud.

I did workouts Thursday/Friday last week. Back at it today.

MONDAY

HANG CLEANS
1xBarx5
1x95x5
1x135x5

I have a pinched nerve in my neck (to get along with the rest of my pussy ass ailments) and with each rep I felt a pull and a sharp pain in my left arm. Awkward. But it was kind of cool at the same time. I stayed light because of that, though.

ULTRA WIDE STANCE RDL
1x225x5
1x275x5
1x315x5

A little bit light, but I was really seeing what my groin could take. It felt awesome.

CONDITIONING
50 box jumps
100 push ups
100 sit ups
20 pull ups
1 mile run

19 minutes 57 seconds. Bah. Running distances is the bain to my existence. I was at like 9 minutes going into the mile. I then managed to put out one of the absolute worst mile efforts I could have put out. Sad. Pathetic. Horrible. Awful. Terrifying. Hurtful. Insert other adjectives here.

Pissed about that mile time.

brihead301
07-27-2009, 11:53 AM
Good stuff man. I'm starting the 5/3/1 today after work. I too, train for MMA. I f***ing love it! Those are some sick complexes you do there. Your conditioning must be pretty damn good!

KoSh
07-27-2009, 11:59 AM
Good stuff man. I'm starting the 5/3/1 today after work. I too, train for MMA. I f***ing love it! Those are some sick complexes you do there. Your conditioning must be pretty damn good!

My conditioning is pretty good. I can roll for 9 minutes straight without getting too tired. But I'm real relaxed when I roll.

I'm going to get back to the 5/3/1 concept for my main lifts next week. Trying to take a little time off from it. Been doing alot more athletic type movements for my assistance/conditioning/complex work. I like it a hell of a lot better. It makes you feel better. Obviously sweating is no indicator of a good workout, but I get drenched doing the workouts I've been doing.

I leave the gym feeling much more accomplished.