PDA

View Full Version : Summer 5x5 Journal



KingJustin
06-02-2007, 01:31 PM
I'm doing a modified 5x5. I'm just trying to increase my powerlifting total, improve power clean form, and keep my cardio/other lifts up. I'll box and do some complexes/jump rope whenever I can. I usually have a damn near perfect diet, but I'm working a lot and living in D.C. basically in a dorm, so eating right is a real challenge. I'm struggling to get enough calories... With that in mind, I'm just trying to do maintenance as far as body composition..

Current Lifts/Stats:
Bench - 285 (240x5)
Squat - 315 (255x5)
Deadlift - 435 (355x5?)
Med. Grip Palm Away Chins - +60x5
Military - 140 (125x5)
Rows - 205x5
"Fran" - 5:46
"Cindy" - 18 sets
Weight: 217
Height: 6'4
Body fat: 9-11% (estimate)

I took 10 days off from real lifting recently. I did a bunch of boxing/jump rope this past week and a couple complexes. I think I lost a little bit of weight. I'll be building up to my maxes over the first 4 weeks, but I suspect the first few sessions will be pretty tough because of the week off.

KingJustin
06-02-2007, 05:52 PM
6/2/07

Ran to the gym (just under a mile), then did real quick dynamic warm-up ... arm circles, side-to-side shoulder swings, deep squats, lunges, leg swings and push-ups.

Workout: 5x5 Day 1!
Bench – 135 x 5
155 x 5
175 x 5
195 x 5
215 x 5

Squat – 135 x 5
155 x 5
185 x 5
205 x 5
225 x 5
My squat rack is not very wide. I can't get a great stance... I'm leaning a little too far forward, too.

Hang Cleans – 45 x 18
45 x 12
95 x 12
95 x 8

Pull-Ups – BW x 25 Close Grip Palms Facing Me (CGPF)
BW x 9 Medium Grip Palms Facing Each Other (MGPI)
The MGPI felt really funny, I’m not going to do those again.

Hypers – +55 x 15 x 2

Walked home

Everything was very light, and it was all still pretty hard. I felt totally out of it. I think this can be blamed on drinking way too much last night, the run to the gym, a deload of creatine (reloading now) and not lifting in 10 days.

Other stuff...
Last night, after great protest, I joined a bunch of people from my internship program and went to DC's oldest club. I hate clubbing, so I spent most the time conning fat girls into giving me free drinks. I also thought it was really cool that my roommate now has business cards from his job at the "Republican Youth Majority," so I made sure to find the drunkest, weirdest people and gave them his cards, demanding they called me. I think I gave one girl a card on three different occasions haha

KingJustin
06-04-2007, 03:26 PM
6/3/07

Jogged ~.85 miles to the gym and then did my dynamic warm-up (lunges, squats, leg swings, side leg swings, karioka, arm circles, reverse arm circles, chest pumps, shadow boxing, side-to-side arm swings)

Workout
Deadlifts: 135 x 5 (Dbl OH)
205 x 5 (Dbl OH)
275 x 5 (Dbl OH)
335 x 5 (Mixed grips … besides the first rep, which was dbl OH)
335 x 1 (Dbl OH … I tried to do a static hold but couldn’t)

Standing Military Press: 65 x 5
80 x 5
95 x 5
110 x 5
Very easy

Muscle Ups: BW x 1, BW x 2
I feel like I could do more, but it’s like I’m scared if I’m not sure I’ll get the rep

Full-Decline Sit-Ups: BW x 15 (speed)
+65 x 12
+65 x 12 (pretty good speed)

Squats: 135 x 5
165 x 5
185 x 5 x 2
Very short rests, easy, form much better

Walked back home

Everything was pretty easy besides the deadlifts--which weren't too hard either, but everything past 300 lbs requires focus for me. It would definitely be nice if I had some chalk. I felt a lot stronger and able to use more of my strength this time, and the lifts were so much easier.

I also walked about 3.5 miles today (not counting to/from the gym), mostly through the ghetto to get groceries. I was the only white person for the entire trip to the store and got a lot of looks the whole way there.

I was planning on doing a little bit of oblique work and maybe trying to do some more muscle-ups, but I had my headphones on and when I was doing my third set of sit-ups I was pushing really hard and I felt like I either farted or took a **** in my pants. I wasn't really sure and this had never happened to me before, so I went through my squats real quick and then went home. It turned out that I had nothing to worry about!

Tofer
06-04-2007, 04:12 PM
Haha... Nothing is worse than the anticipation of that moment of truth... have I **** my pants or not? Can't say I've ever had that happen at the gym LOL.

The routine is looking good so far. Are you doing those muscle ups with rings or on a bar? I'm hoping to start doing these at some point. My dips are strong but I think I'm gonna really have to improve my pullups first before even attempting them. I don't know what the weak link is but I've never done any better than 8xBW and there's usually a big dropoff after the first set.

From looking at your PR's, I'm guessing you must have some pretty strong triceps. Your bench numbers blow mine away (5x225 is my PR) and yet my standing OH Press is slightly stronger (6x135 or 3x145). I think I must need to start working in some more close grip bench work. Also, I'm a little surprised by your squat numbers. My best output is 5x255 too, but I was pretty sure I wasn't even close to 315 yet. Maybe I need to man up and give it a shot some time. Or maybe even just 300.

Are you going to stick with three sessions a week or are you working in a GPP day or two?

Chubrock
06-04-2007, 04:36 PM
What the hell is up with these light numbers? Pick that **** back up bro.

KingJustin
06-05-2007, 07:34 PM
Tofer: Bunch of stuff heh.. I do muscle-ups with the bar. What helped me a lot was doing them with a ton of assistance and figuring out how to do them. It's hard to do more than one because you have to drop like 10 feet every time you do a negative...

And yeah, I think my triceps are my strong point. As you can see, my military press numbers suck, and my chest is lagging. I'm hoping to bring both of those up.

I think 255x5 is harder than 315 actually. I hate squatting or deadlifting for more than 1 rep.

I'll be doing 3 lifting sessions a week, but boxing, complexes and HIIT are going to be optional every day. I originally expected to rarely do the optional workouts, but I think I'll be working out on average 4-5x a week.

Chubrock: Refer to first post.


6/5/07
Workout: HIIT
Good warm-up jog and then dynamic stuff…Then..
8 sprints, 30 seconds each, with 30 seconds rest
Pretty good speed. I felt like I could have gone a little longer but I got a late start and Ron Paul/the GOP debate was on!

KingJustin
06-06-2007, 06:46 PM
6/6/07

Bench: 135 x 5
155 x 5
175 x 5
195 x 5
225 x 3
175 x 8

Rows: 95 x 5
145 x 5
160 x 5
170 x 5
180 x 5

Close Grip 90 Degree Bench: 175 x 8, 205 x 5

Tricep Pushdowns: 90 x 12, 130 x 10

Squats: 135 x 5
165 x 5
185 x 5
205 x 5
235 x 3
185 x 8

Hang Cleans: 45 x 20, 95 x 13, 95 x 11, 95 x 6

Pretty light weights again, getting a little easier. Form seemed pretty decent all the way through.

Hillary Clinton had a rally in town. I couldn't stomach listening to her sober, but my friends from work and I were going to get smashed and go. I, however, decided to lift weights today. No getting hammered until after weights M/W/Sa!

Chubrock
06-06-2007, 06:48 PM
Nice triple at 225 Justin. What's it like not having a Chuck wearing lifting partner?

KingJustin
06-09-2007, 01:09 PM
Andrew - hah, 225x3 wasn't very tough. I'm still building up to my 5 rep maxes, it'll take a few more weeks. On Wednesday I do triples and then on Saturday I take the triple weight for 5 reps.

Not seeing those bright red shoes is tough man. I also made a mistake and joined a globo-gym where pretty much everyone is kind of a bitch. They only have 1 real squat rack and nobody ever uses it, even to do quarter squats.

6/8/2007
Walk/jogged to the gym (~.85 miles)
3 rounds of boxing (2 mins) + jump rope (1 min) with 1 min rests
1 complex … 6 front squats, 6 push press, 6 back squats, 6 push jerks, 6 power cleans, 6 SLDL, 6 rows, 6 deadlifts – 95 lbs
Some wide grip push-ups … and then ran/walk/jogged home

Ammotroop
06-09-2007, 09:10 PM
Nice work Justin...I liked the 5x5 when I did it a year ago. I mix it in my workout from time to time. The only difference is I do a weight that I can get about 6 times comfortably, then I stay with that until I can do 5 FULL sets of 5 with it before moving up.

KingJustin
06-10-2007, 06:25 PM
Ammo - Thanks man. Your plan actually sounds a lot like the way I usually do my progression. I think it works really well.

6/9/07
Walked to the gym

Squats: 135 x 5
165 x 5
190 x 5
210 x 5
235 x 5

Bench: 135 x 5
160 x 5
185 x 5
205 x 5
225 x 5

Pull-Ups: +10 x 18

Hang Cleans: 95 x 12, 95 x 14, 95 x 12, 115 x 7

Hypers: +65 x 15 x 2

Jogged home

I drank way too much this weekend.

KingJustin
06-12-2007, 03:56 PM
6/11/07

Deadlifts: 135 x 5
205 x 5
255 x 5
305 x 5
345 x 5
I felt like I had a couple more in me.

Military Press: 70 x 5
85 x 5
100 x 5
115 x 5
Easy

Muscle-Ups: BW x 1 x 4, BW x 3
I was doing these over the course of the workout. I realized eventually that kipping is really important on these. I think I should start developing a rhythm and be able to grind out a few more.

Squats: 135 x 5
170 x 5
195 x 5 x 2
Pretty easy

Full-Decline Sit-ups: +75 x 15 x 2
The decline is really steep here…

Full-Decline Russian Twists: +25 x 12 (I basically do 3 Russian Twists for each sit-up, and in this case I did 5 sit-ups)

Chubrock
06-12-2007, 04:24 PM
Nice pulling Justin. Looks like you're finally stronger than me on DLs haha.

KingJustin
06-14-2007, 07:16 PM
Andrew: haha thanks. I always feel like I could do more if I just manned up and pulled. Hopefully I can keep PRing.

6/14/07
Bench: 135 x 5
160 x 5
185 x 5
200 x 5
235 x 3
185 x 8

Rows: 135 x 5
150 x 5
165 x 5
170 x 5
180 x 5
190 x 5

Squats: 135 x 5
165 x 5
195 x 5
215 x 5
245 x 5
195 x 8

Close Grip 90 Degree Bench: 210 x 5 x 2
Tricep Pushdowns: 120 x 12 x 2 (pretty easy)
Pull-Ups: BW x 10 x 2 (second set was only the top half … both easy)


Other stuff ...
Today I got to go to the Cameroon Embessy as they celebrated National Day. Lots of great food and all sorts of stuff. The place was filled with ambassadors, congressmen, etc. I was going in place of the head of the International Trade Administration. I was probably 15 years younger than anyone there ... with the exception of a hot girl about my age that was apparently ****ing one of the congressmen who was about 20 years older. Definitely cool though

Chubrock
06-14-2007, 07:24 PM
So did you have sex with the hot chick?

KingJustin
06-16-2007, 01:31 PM
Andrew: Nope. I did get invited for a free trip to Mauritius (http://www.mauritius.net/index.php), though, assuming I paid for the plane ticket. I talked to the ambassador and his wife for awhile.

6/15/07
I just wanted to do a quick HIIT workout so that I’d wake up. I didn’t bring my watch, so I’m not positive about the intervals.
4 sprints, 4 rests, and lots of jogging before and after.
The rests were no more than 30 seconds. The first couple sprints must have been at least 45+ seconds. I feel like I should be able to run a pretty good 800m right now.
No drinks tonight!


6/16/07
Workout:
Bench: 135 x 5
165 x 5
190 5
210 x 5
235 x 5 (spotter may have tapped the bar a couple times ... I had it, though)

Power Cleans: 45 x 5
135 x 5 x 4
185 x 3 x 2
(Nothing too hard, but form still sucks)

Pull-Ups: BW x 12 (Wide Grip Palms Away)
Muscle ups - BW x 2, short rest
BW x 12 (Close Grip Palms Away)

Squats: 135 x 5 x 4
185 x 5

I boxed for about 15 minutes after that.

Comments:
Unfortunate day.
As part of joining my gym I got a free personal training session. There were about 20 trainers and most of them looked like idiots. There was one guy that I talked to that mentioned he did deadlifts, squats, cleans, used chalk, and liked to box. I asked him if he could help me with my form on cleans and he said that was something he was really good at. Great!

So today I told him I just wanted a quick spot on my last set of bench and then we'd do some work on my clean form. So, he gives me a bad liftoff where he brings that bar too high and my shoulder blades get off set, and then as I slow down slightly on my 4th rep he starts touching the bar. Damn.

Onto clean ... and he doesn't have a clue how the hell to do them correctly. So I figure, **** it, I'll just go ahead and do the rest of my workout. I go to do pull-ups, and he suggests I go ultra wide. I do them and start knocking out some fast reps, and he tells me to slow down so I work my muscles...

Being the nice guy that I am, I figured I'd let him take notes on my squat. I start with 135 and throw in 5 textbook reps. Really deep, butt back, open groin, wide stance. He basically had me change it to an Olympic back squat but suggested I don't hit parallel. He also suggested I work in some reps on the slut machine because (since I open my groin/knees up) it seems like my abducters are weak. Anyway, I ignored the parallel part, but he then lets me know that he can hit 425. Yeah ok man.

Anyway, very frustrating. He told me that he just entered a bodybuilding contest, and to train for it he would use the isolation machines and do back one day, chest the next, etc. For legs he would do uphill sprints.

Tofer
06-16-2007, 02:39 PM
Haha, you must be a nice guy to put up with that. It's a shame that a lot of people he trains will probably just gobble up that bad advice and follow it to a t. I mean, the hip abductor machine? Gimme a break. And he squats 425, but does hill sprints for his legs instead? Right.

That's too bad about the cleans, though. I'm trying to work power cleans into my routine too and it would really help to have someone around who knows what they're doing. Just from watching videos, I can tell that the guys doing them at the gym have poor form, so unfortunately I haven't been able to get any help in that department either. I think my main problem is forcing myself to catch the bar with my shoulders instead of using my arms.

But yeah, workouts are looking pretty good. Bench is strong. Nice work.

KingJustin
06-21-2007, 08:54 PM
Tofer: Yeah, no kidding. How some of these people hold some of the beliefs they do is incredible.

And yeah, I have the same problem with cleans.

6/20/07
Workout:
Bench: 135 x 5
165 x 5
190 x 5
210 x 5
235 x 5 (missed 5th rep, spotter helped)

Squats: 135 x 5
165 x 5
195 x 5
215 x 5
245 x 5

Hang Cleans: 45 x 18
95 x 14
115 x 10
(Nothing too hard, but form still sucks)
Pull-Ups: +10 x 19 (CGPF)
BW x 8 (Wide Grip Palms Away)
Hypers: +65 x 15 x 2

Pissed about missing this rep. Before I took my week off I did a 5x5 with 225 (constant weight) at the end of my workout with short rests. I thought I'd be good for 245. Whatever. I'm dropping back to 230 or something.


6/21/07
Ran to the gym (with bag)
Dynamic Warm-up

3 rounds of complexes with 2 minute rests. 95 lbs
6 front squats, 6 push presses, 6 back squats, 6 power cleans, 6 push jerks, 6 SLDL, 6 rows, 6 deadlifts
Jumped rope for about 1:30 after that and I just didn’t have enough energy to keep a good rhythm.
Walk/ran/jogged back home (with bag).

I’m pretty happy about how fast I’m able to run. I’m keeping a pretty good pace and not getting tired at the end either. Complexes were really tough and exhausting though. I’ve ben holding off doing these.


Other Stuff:
I got asked out by an 8th grader at lunch today.

KingJustin
06-23-2007, 04:13 PM
6/23/07

Deadlifts: 135 x 5 (dbl OH)
205 x 5 (dbl OH)
255 x 5 (dbl OH)
305 x 5 (dbl OH except last rep)
355 x 5 (mixed grips)
Last set was kind of tough. I think I can keep progressing for awhile though. We’ll see.

Military Press: 65 x 5
85 x 5
105 x 5
120 x 5
Pretty easy still

Muscle-Ups: BW x 2, BW x 4, BW x 1, BW x 3
Done throughout the workout. I also missed a few singles on these. I have to remember to pull really hard and think power and not strength I guess.

Full Decline Sit-ups: BW x 15 (speed)
+85 x 15 (probably some sort of PR)
+85 x 10

Squats: 135 x 5, 165 x 5, 195 x 5 x 2


Other Stuff...
My friends want to go to "Dupont Circle" tonight. It's probably the gayest area on the East Coast, but apparently the bars are cool. Should we go pre-game and try to get free drinks there?!

KingJustin
06-25-2007, 06:19 PM
6/25/07
Cardio today…

"Jog to the Crazy Homeless Person"
I don’t know exactly how far I ran or anything, but I did a 16 minute hard tempo run, followed by 5:30 of jogging. 21:30 total. The 5:30 started off with a jog up Capitol Hill, which really sucked. For future reference (so I can compare times), we ran from my apartment building to the bat**** insane homeless guy near the Washington Monument. He's apparently always there.

This was probably the fastest I’ve run for this distance since Cross Country season. I was really happy with the speed. It helped that I was running with a really hot girl that runs XC. I hate admitting that I'm worse than girls in anything athletic.

Edit: I looked this up on Google Earth. It says it's about 1.7 miles each way. I'm guessing that really means about 1.5 based on us going diagonal instead of straight in a coupe places, so I think we did about 3 miles in 21:30. I could have kicked a bit at the end, so I'm really happy with that time. This isn't completely accurate I'm sure, but I'd guess it's +/- .15 miles

KingJustin
06-26-2007, 04:59 PM
6/26/07
Bench: 135 x 5
165 x 5
185 x 5
205 x 5
230 x 3
205 x 7

Squats: 135 x 5
170 x 5
195 x 5
215 x 5
255 x 3
Good intensity, nice and deep, no problem on the final set … (forgot to do the 8 rep set)

Hang Cleans: 45 x 20
95 x 14
115 x 10
Good form and power

Rows: 135 x 5
155 x 5
175 x 5
190 x 5
205 x 5
Slight jerks, not too bad though.

90 Degree CG Bench: 205 x 5, 215 x 5
I couldn’t figure out why the first set was so easy, then I realized I forgot to add weight…

Tricep Pushdowns: 130 x 13

Walk/Hard Run/Jog on the way back home.

Great effort today. Intensity was high.

Other Stuff:
Today got off work to attend the "Center for Progressive Leadership" seminar day in DC. Basically it involved a bunch of hippies gathering a couple blocks from the capitol and talking about stuff. A bunch of well known communists came to speak, including Russ Feingold, Nancy Pelosi, Seymour Hersh and Tom Daschle. The war was obviously a big part, but equally big was the importance of alternative energy. These are just about the only 2 issues that I agree with mainstream Democrats on. It was cool to see all the officials in person.

ALSO, I had my first altercation in DC today. I was on the metro and my camera fell out of my pocket as I was getting out of my seat. Some bum grabbed the camera before I could and tried to walk off. I explained that he had taken my camera and that I wanted it back. He told me that it was now his. I informed him that he was terribly mistaken. He began running away with my camera. I chased him down, threw him into a wall, and took back my camera.
Justin - 1
Bums - 0

Chubrock
06-26-2007, 07:39 PM
Haha **** yea. You shoulda choked that bitch ass out.

KingJustin
06-27-2007, 08:24 PM
Andrew: Yeah if it was a more competent person I probably would have. This was just a big idiot that was bouncing around and not thinking I guess.

6/27/07
Ran to the gym (with bag)

I was planning on boxing, but there was a judo class going on where they were focusing on ground game. I got to go for free. Class lasted awhile, but nothing was very intense. I hadn't practiced in awhile, but I was really happy with how I was doing. When we rolled I would just start in one of the worst positions and reverse and tap out the other guy within a few seconds. It was fun.

Ran/jogged back (with bag)
Weight: 209.2

KingJustin
07-02-2007, 10:24 AM
I'm not going to do 5x5 anymore. I'm not hitting the numbers and I'd rather do something different. I'm going to try and just do 3 exercises every time I go to the gym. All compounds. 1 push, 1 pull, 1 legs, or something like that.


6/28/07
I did about 6 sprints … 30 seconds of sprinting, 30 seconds of rest. Jogged a good bit before and after.


6/29/07
Did a short, pretty easy circuit. Push-ups, jumpers, HIIT biking.
I drank way too much tonight.


7/1/07
Bench: 135 x 5, 185 x 5, 215 x 5 x 4

Pull-Ups: BW x 5 (WGPA)
+35 x 5 (WGPA)
+45 x 5 (MGPA)
+50 x 5 (MGPF)
+55 x 5 (CGPF)

Deadlifts: 135 x 5
225 x 5
295 x 5
335 x 5
355 x 5
I reset each rep rather than doing touch-and-go’s


Other stuff...
One of the guys in my dorm had been talking for the last few weeks about how strong he was and stuff. He told me he could squat 450x12x4 and that he would regularly get in bar fights and beat up like 8 people. I didn't say anything about myself, but I told him I do a little boxing and that if he wanted to go a couple rounds it would help me training-wise a bit.

Yesterday I got my wish, and he came in really running his mouth. 10 seconds into the round and I parry'd his ugly right, countered with a left, and then hit him with a right (which I intentionally pulled back), and I busted his nose and lip pretty bad and had him immediately quit. We have pictures!

KingJustin
07-04-2007, 08:08 PM
7/4/07
CG Incline: 45 x 5
95 x 5
135 x 5
150 x 5
?? x 5 (I had 165 on there, but the spotter pulled on every rep even though I don’t think I would have struggled)

Romanian Deadlifts: 45 x 5 (close stance)
135 x 5
155 x 5
175 x 5
195 x 5 (wide stance)
Pretty easy still.

Pull-ups: BW x 6 (MGPI)
BW x 10 (MGPA)
BW x 20 (CGPF)

Other stuff...
I really feel like there's a Greek god or something that just wants to **** with me every now and then. Like last night.

KingJustin
07-07-2007, 03:27 PM
7/7/07
Walk/ran to the gym

Good dynamic warm-ups
Bench: 135 x 5
165 x 5
185 x 5
210 x 5
225 x 5

Squats: 135 x 5
185 x 5
205 x 5
225 x 5
255 x 5

Rows: 135 x 5
185 x 5
190 x 5
195 x 5
200 x 5

Ran back from the gym


Other stuff: So today Al Gore was supposed to host a concert in support of stopping global warming. It would star the Foo Fighters, AFI, Bon Jovi, the Red Hot Chili Peppers, the Black Eyed Peas, the Beastie Boys, Duran Duran, the Smashing Pumpkins, the Police and Kanye West... among others ... and the headquarters for the concert was supposed to be Washington, DC.

..But some stupid ****ing Senator from Oklahoma wouldn't let him have the concert in DC because he thinks global warming is the biggest hoax o the 21st century. So the headquarters of the concert got moved to New Jersey.

Instead, we had Garth ****ing Brooks play one song. It was so upsetting. If you figure you're about to die and so you don't care about the environment, then that's your call. But when we're talking about Bon ****ing Jovi ... then **** gets personal.

Noxon
07-07-2007, 04:14 PM
Great work today man.

Somebody should forward a copy of the Nat'l Geographic edition "GLOBAL WARNING" to the asshat from OK.

Tofer
07-07-2007, 10:00 PM
That is such bull****. Some pretty huge names there; that would have been an amazing concert. Was it part of Live Earth?

Workouts are looking good man. Are you still basically sticking with maintenance or are you going to start putting on some weight soon?

KingJustin
07-09-2007, 03:51 PM
Noxon: I agree man. Next time I run into him I'll give him one.
Tofer: Yeah it was part of Live Earth. And yeah I'm pretty much trying to eat maintenance. I lost 10 lbs when I first came to DC but I haven't lost anything in the past few weeks. Too much drinking and not getting enough sleep has thrown me off a bit. When I get back to Wilmington I'll start getting back into shape.

7/8/07
2 hour judo practice this morning. Throws/falls for the first hour. 30 minutes of karate BS and 30 minutes of ground work.


7/9/07
Walk/jogged to the gym.

Dynamic stretches (I’ve been doing these the whole time though, just haven’t always mentioned them)
Muscle-Ups: BW x 3, BW x 7 (PR), BW x 3, BW x 1, BW x 1, BW x 2, BW x 1, BW x 2, BW x 1 (21 reps total)
These were done throughout the workout.

Romanian Deadlifts: 45 x 5 (close stance)
135 x 5 (sumo)
165 x 5 (close)
195 x 5 (sumo)
205 x 5 (close)
215 x 5 (sumo)

Walk/jogged back.

Pretty happy about the muscle-ups today.

Chubrock
07-09-2007, 07:08 PM
When'd you start Judo?

KingJustin
07-11-2007, 09:46 PM
Andrew: I walked into my gym to go boxing one day, and I noticed that the room with the bags was being taken up. I was pissed, but I noticed that everyone had on gi's, so I walked in and talked to the guy running it. I got him to let me take the classes for free. He's been a judo black belt since 1996 so I'm really lucky to get in. He's amazing with throws and he knows a bit about ground work, so I've got a rolling partner too for the next month.
Oh and today was my 3rd session.

7/11/07
Judo practice for 2 hours. First 1:15 was throws, next 45 minutes or so was groundwork. I rolled 2 rounds with the instructor. 1-1 basically. First round I ended up with a reverse from side control and got his back and held on. He controlled one arm the whole time though and I couldn't get a choke. Second round I went for a triangle from guard and missed it, and we ended up in north-south (me on bottom). I could only remember one escape from there and he was protecting against it. He didn't get a submission but I couldn't get out.

KingJustin
07-12-2007, 08:34 PM
7/12/07
Walk/ran/jogged to the gym.

CG Incline: 45 x 5
135 x 5
155 x 5
165 x 5
170 x 5 (5th rep my ass came off … I would have had it but I had no spot so I cheated in case I missed)

Deadlifts: 135 x 5 (dbl OH, felt great)
205 x 5 (dbl OH, real smooth, real light)
275 x 5 (dbl OH, great)
325 x 5 (mixed grip except first rep, still pretty good form)
370 x 5 (mixed grip; really sloppy … 5th rep was questionable… my palms were sweating and I had no chalk so I was locking out really quick before I dropped the weight)
These felt good, but the weights are kind of squares and so they land all ****ed up al the time … I reset each rep)

Pull-ups: BW x 7 (WGPA … warm-up)
BW x 21 (CGPF)
BW x 5 (MGPI)
BW x 5 (MGPA)

Walk/ran/jogged home

Workout was pretty quick. I thought the gym closed at 9, but it didn’t.

Chubrock
07-13-2007, 06:19 AM
The rolling sounds good man. I haven't grappled since we grappled last. You're going to destroy me haha.