Won't Stop, Won't Quit, and Won't EVER Give Up!

[Chubrock]

I have some groin and lower back issues that come up when I squat and DL often. They're further compounded by all the grappling. In order to avoid those issues as best as possible, I usually pull off two mats.



No-gi BJJ tonight. Worked some leg locks. Rolled for a good bit afterward. I'm starting to feel much better on the mats.

[Chubrock]

Workout: 5/3/1 Meets BJJ Round 2

Weight: 186.2lbs


Conv DL (off 2 mats, 5s) -

135lbs x 3 x 2
185lbs x 3 x 2
225lbs x 3
250lbs x 5
290lbs x 5
325lbs x 8 (+2 rep PR)


Swiss Bar Bench -

bar weight - 32-35lbs

bar x 20
bar + 50lbs x 10
bar + 90lbs x 5
bar + 140lbs x 5
bar + 160lbs x 5
bar + 180lbs x 5


Dead Hang Pullups -

BW x 15
BW x 12
BW x 12


One Arm DB Rows -

100s x 10/10
100s x 10/10


Curls and Band Pushdowns x 3 sets per

Ab Work x 6 sets


Comments:

Actually a really good day at the gym for me. Started slow. Pulling felt like shit but winded up being a good rep PR for me. The Swiss Bar Benching felt pretty good. Can't really complain with any of it.

[Chubrock]

Hit a gi BJJ class tonight. Worked some chokes. Rolling felt good. Felt smooth. Got caught a few times being sloppy.

[Chubrock]

Workout: 5/3/1 Meets BJJ Round 2

Weight: 186.2lbs


Strict OH Press (5s) -

45lbs x 5 x 2
75lbs x 5 x 2
95lbs x 3
105lbs x 5
125lbs x 5
140lbs x 7 (+1 rep PR)


Close Grip Lat Pulldowns -

stack x 12
stack x 12
stack x 12


Back Extension x 20

Ab Work x 60 reps

Curls x 2 sets

Single Leg Extension -

50lbs x 10/10
60lbs x 10/10
70lbs x 10/10


Lying Leg Curl -

110lbs x 10
120lbs x 10



Comments:

Woke up early so I could knock this out before family stuff. Wasn't exactly motivated and energetic but hit a decent PR. I'm fucking stoked tomorrow is a rest day. I'm tired.

[Chubrock]

Gi class tonight. I liked the technique, but sucked ass in my rolling. Pretty disappointed.

[KevinStarke]

Strong OH pressing I might mainlift that on my next upper day. Been helping a guy at the gym who the other day I noticed had some bruising on his arms and shoulder/armpit region who I found also does BJJ and was recently rolling with apparently a much heavier guy. The bruising brought back bench shirt memories/nightmares.

[Chubrock]

Haha good ole bruising and cutting. Tends to not be quite as bad with BJJ, but more frequent.



Workout: 5/3/1 Meets BJJ Round 2

Weight: 189.2lbs



Bench (3s) -

45lbs x 10 x 2
95lbs x 5 x 2
135lbs x 3 x 2
185lbs x 3
210lbs x 3
235lbs x 8 (+>= 3 rep PR)



SSB Squat (RPE 7,8,9) -

bar weight - 82lbs

bar x 5
bar + 50lbs x 5
bar + 90lbs x 5
bar + 140lbs x 5
bar + 160lbs x 5
bar + 190lbs x 5


UH Lat Pulldown -

stack x 8
stack + 5lbs x 8
stack + 10lbs x 8
stack + 15lbs x 8


One Arm DB Rows -

110s x 10/10
110s x 10/10


Ab Work x 60 reps

Extra Tricep Work x 30 reps



Comments:

Pretty decent pressing today for me. Was tired almost all day. Going to skip the extra BJJ session tonight and maybe hit another tomorrow.

[Chubrock]

No-gi BJJ this morning. Worked more guard passing. The rolling went much better this time around. Nothing spectacular but better than the other day.

[Chubrock]

Hit up another No-Gi class this evening. Same technique work. Felt good with it. Wrestlers still give me trouble with their top control, especially no-gi, but I'm coming along.

[Chubrock]

Gi class this morning. Basic lapel choke, kimura, sweep. Pretty good class today.

[Chubrock]

Worked last night. About 5hrs of sleep before gym.


Workout: 5/3/1 Meets BJJ Round 2

Weight: 189.2lbs


Strict OH Press (3s) -

45lbs x 10 x 2
75lbs x 5 x 2
95lbs x 3
115lbs x 3
130lbs x 3
145lbs x 6 (+1 rep PR)


Conv DLs (off 2 mats, 3s) -

135lbs x 3 x 2
185lbs x 3 x 2
225lbs x 3
275lbs x 3
305lbs x 3
345lbs x 6 (+2 rep PR)


Close Grip Lat Pulldown -

stack x 12
stack x 12
stack x 12


Ab Work x 4 sets

Bicep Work x 4 sets


Comments:

Mashed two sessions together because I missed one earlier in the week. Not nearly as much sleep as I would have liked but so is life...Not a bad session for me. Most happy with the conv pull PR, given that I felt sluggish.

[Chubrock]

Weekly Weigh In - 186.2lbs. Down 3lbs. I really think last week's weigh-in was skewed by water retention. Diet was pretty close to being on point. I'll see what next week looks like.


Week in review -

Pretty decent week. 4 BJJ classes and 2 gym sessions. I can't let my gym time suffer from too much BJJ. Still put up some nice rep PRs on all my lifts. Moving in the right direction with things. The rolling is feeling good. Back to the point where only the higher belts are submitting me. Need to keep it up.

[BigNic]

some good pullin brother!

[Chubrock]

Thanks Nick...good to see you around.



Workout: 5/3/1 Meets BJJ Round 2

Weight: 186.2lbs


Bench (5/3/1) -

45lbs x 10 x 2
95lbs x 10 x 2
135lbs x 5 x 2
195lbs x 5
225lbs x 3
245lbs x 5 (+>=2 rep PR)


SSB Deep Squat -

bar weight - 82lbs

bar x 5
bar + 50lbs x 5
bar + 90lbs x 3
bar + 140lbs x 5
bar + 160lbs x 5
bar + 200lbs x 5 (+10lbs)


Wide Grip Lat Pulldown -

stack x 8
stack + 10lbs x 8
stack + 20lbs x 8 (+5lbs)


OH DB Press -

45s x 10/10
50s x 10/10


Seated Close Grip Cable Row -

280lbs x 10
290lbs x 10
300lbs x 10


Tricep Work x 2 sets

Bicep Work x 3 sets

Lateral Chain Raise x 2 sets

Ab Work x 6 sets



Comments:

Pretty damn good gym day for me. Even with the weight coming down my numbers seemed pretty decent for me.

[Chubrock]

Got to bed at 530...back up at 930 for the first BJJ session of the day. Hit a second session this evening. I'm just fucking smoked. Had nothing in the second class. Still managed to get some solid work in either way. Great class on the triangle.

[BigNic]

you still doing the leo thing or what chub?