Weak but Working On It.

4/6/11 and 4/9/11

kcbjj — Sat, 09 Apr 2011 23:58:44 +0000

At this point I’m just focusing on the big 4 and doing whatever random assistance I feel is necessary. I’ll only post about the main lifts from here on out because honestly, no one cares, and reading about doing 50lb barbell curls is boring and gay.

4/6/11

Dead lift

Worked my way up to a some doubles with 135lbs x 10 x 2, 185lbs x 5 x 1.

Work sets consisted of 235 x 2 x 3. Then did 185 x 5 x 2 and called it a night.

4/9/11

Worked up to my work sets with 45lbs x 50 x 2, 115lbs x 8 x 2.

Work sets: 180lbs x 3 x 3. Finished off with some close grip bench 115 x 5 x 1.

4/4/11 Workout

kcbjj — Tue, 05 Apr 2011 02:21:31 +0000

Standing barbell OHP

45lbs 2 x 15 as a warmup

80lbs 1 x 5

115lbs 3 x 3

80lbs 2 x 5

Upright rows

65lbs 3 x 8

Bent over rows

95 3 x 8

Dumbbell flies

15lbs 3 x 8

3/31/11 Maxes

kcbjj — Fri, 01 Apr 2011 02:02:13 +0000

Squat – 250

Bench – 205

3/21/11 and 3/23/11 Workouts

kcbjj — Fri, 25 Mar 2011 03:41:28 +0000

3/21/11 -

Standing barbell OHP

Warm-up

5 x 3 135lbs

Dumbbell bench

3 x 10 35lbs

Pull-ups

3 x 5 BW

Dumbbell curls

3 x 8 25lbs

Shoulder flies

3 x 10 15lbs

3/23/11

Dead lift

Warm-up

5 x 3 235lbs

Front squat

3 x 5 100lbs

Dumbbell shrugs

3 x 15 60lbs

Bent over dumbbell rows

3 x 10 35lbs

Face pulls

3 x 10 100lbs

3/20/11 Workout

kcbjj — Mon, 21 Mar 2011 20:07:55 +0000

Squat

Warm-up

5 x 3 205lbs

Dead lift

3 x 8 160lbs

Barbell BOR

3 x 8 115lbs

Facepulls

3 x 8 100lbs

Dips

3 x 5 BW

Ab rollouts

3 x 10

3/18/11 Workout

kcbjj — Sat, 19 Mar 2011 15:59:15 +0000

It has been an inactive week as far as lifting. Sunday’s squat workout left my lower back feeling like I was ran over by a train. I don’t know what happened. I kept good form. I think it may be related to squatting with a low bar position. I’m not going to worry about it and consider it a fringe case.

Bench

Warm-up

5 x 3 170lbs – Bar speed and form was great. I can’t believe how much my bench has improved.

Close grip bench

3 x 8 100lbs

Dumbbell OHP

3 x 8 30lbs

Overhead triceps extensions

3 x 8 20lbs

And crap, I just realized I forgot scap push-ups. Son of a….

Ab roll-outs

3 x 10 – These were tough and I definitely feel it in my abs. I think I’ll replace Swiss ball crunches with these.

3/13/11 Workout

kcbjj — Mon, 14 Mar 2011 02:58:18 +0000

Squat

Warm-up

5 x 3 200lbs

Dead lift

3 x 8 160lbs

Barbell bent over rows

3 x 8 105lbs

Face pulls

3 x 8 100lbs

Dips

3 x 5 BW

3/11/11 Workout

kcbjj — Sat, 12 Mar 2011 06:34:08 +0000

Bench

Warm-up

3 x 5 165lbs

Close grip bench

3 x 8 100lbs

Dumbbell overhead press

3 x 8 30lbs

Overhead triceps extensions

3 x 8 20lbs

Scap push-ups

1 x 15

Swiss ball crunches

1 x 35 35lbs

3/9/11 Workout

kcbjj — Thu, 10 Mar 2011 03:15:51 +0000

Dead lift

Warm-up

5 x 3 225lbs

Front squat

3 x 5 100lbs – Still tweaking my form on this.

Dumbbell Shrugs

3 x 15 60lbs

Dumbbell bent over rows

3 x 8 35lbs

Face pulls

3 x 8 100lbs

Swiss ball crunches

1 x a bunch 35lbs

3/7/11 Workout

kcbjj — Tue, 08 Mar 2011 05:10:36 +0000

Standing OHP

Warm-up

3 x 5 125lbs

Dumbbell bench

3 x 8 35lbs

Thick bar pull-ups

2 x 5, 1 x 4 Bodyweight

Dumbbell curls (lol)

3 x 8 20lbs – These were insanely easy.

Lateral raises

3 x 8 15lbs – My shoulders were taxed

Swiss ball crunches

3 x 12 35lbs