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 Post subject: Re: Superboy reloaded
 Post Posted: Wed May 30, 2012 8:09 am 
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Joined: Wed Apr 25, 2012 8:53 am
Posts: 86
May 30.

Bench press 5/3/1:

1x5x20kg
1x5x50kg
1x5x62,5kg
1x5x72,5kg
1x11x80kg

Overhead press:

5x10x32,5kg

Did chinups with different grips and widths between/ after every single set of pressing movement (bench press and OHP) for 8 reps, was tough but hopefully worth it :mozilla_smile: ! So basically 8x8 chinups.

Kroc rows:

1x10x30kg
2x10x35kg
2x10x39,5kg

Of course both hands.

BJJ belt tricep extensions 3x10.

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 Post subject: Re: Superboy reloaded
 Post Posted: Thu May 31, 2012 7:52 am 
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Joined: Wed Apr 25, 2012 8:53 am
Posts: 86
May 31.

Today was a sad day.

No-Gi grappling class.

Warm ups:
- Jogging
- Arm rolling
- Sprinting
- High knees
- Heel to butt

- Sprints
- Squats

- Sit ups whilst in partners guard (partner standing)
- Rows, rowing the guy in your guard
- Partner squats

Technique:
- Sweep from open guard
- -II- from de la riva guard
- -II- from "S" guard

Position sparring from open guard 3x5 min

Full sparring for 5min although lasted about 2min..
Felt a pop in my right knee and a discomforting feeling shot up to my hip and heel. I can't even remember what kind of position it was. The knee is now ok but I still feel discomfort in it, I don't want to go as far to call it pain because it doesn't hurt. My other knee has been kind of loose for maybe 8 months now and tomorrow I call for a time at the doctor and have both of them checked. Really hope it'll be okay... I can still squat!

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 Post subject: Re: Superboy reloaded
 Post Posted: Fri Jun 01, 2012 7:22 am 
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Joined: Wed Apr 25, 2012 8:53 am
Posts: 86
June 1.

5/3/1 Deadlift and OHP

Had to do both of these and only these today because of time restrains and plans for the weekend.

Deadlift:

1x5x20kg
1x5x50kg
1x5x70kg
1x5x87,5kg
1x5x102,5kg
1x8x115kg

I didn't want to go over 8 reps with deadlift. Wasn't because of the knee (though felt it nagging throughout the day) but I read somewhere that one shouldn't go over 8 or 10 reps with deadlift. I don't remember where I read it from though. But used chalk first time ever and felt amazing!! Love that stuff!

Overhead press:

1x5x20kg
1x5x27,5kg
1x5x32,5kg
1x11x37,5kg

Chinupw between/after sets for 8 reps.

This weekend I'll be attending two graduation parties, one for my girlfriend and the other is my friends. I just freaking hate parties... Hope I'll get through it.

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 Post subject: Re: Superboy reloaded
 Post Posted: Mon Jun 04, 2012 7:30 am 
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Joined: Wed Apr 25, 2012 8:53 am
Posts: 86
June 4.

5/3/1 Squat training:

Squat:

1x5x20kg
1x5x50kg
1x5x60kg
1x3x87,5kg
1x3x100kg
1x11x112,5kg

Stiff leg deadlift:

1x10x20kg
1x10x50kg
1x10x60kg
2x10x70kg
1x10x80kg

Walking lunges:

2x20x30kg (10 each leg)
1x20x35kg

Ab wheel rollout:

Bodyweight 2x20
BW + 15kg 1x8

30mins of stretching.

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 Post subject: Re: Superboy reloaded
 Post Posted: Tue Jun 05, 2012 6:16 am 
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Joined: Wed Apr 25, 2012 8:53 am
Posts: 86
June 5.

BJJ training:

Sparring for about 1h and 15 min.

Great day of training :mozilla_laughing: .

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 Post subject: Re: Superboy reloaded
 Post Posted: Wed Jun 06, 2012 7:46 am 
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Joined: Wed Apr 25, 2012 8:53 am
Posts: 86
June 6.

5/3/1 Bench press:

1x10x20kg
1x5x50kg
(Chin ups 5 reps)
1x3x65kg
(Chin ups 10 reps)
1x3x75kg
(Chin ups 10 reps)
1x8x85kg
(Chin ups 10 reps)

Felt good benching the last one that many repetitions. Confident boost!

Dips:
3x10
Chin ups 8 reps after/ between sets.

Kroc rows:
1x10x30kg
1x10x35kg

I think I spent all my energy on the bench press. I was tired. Also the air in the gym is really bad, meaning that theres no AC and the gym is in the basement/ bomb shelter.

Evening jog/roadwork:

About 5,5km running/joggin with couple of walks every now and then.


The doctor said that I have a loose kneecap/patella. The tendons are loose and the patella moves to the side which feels akward. When I strecth out my leg the patella pops right back, but the tendos were still stretched and become looser time after time.

So if anybody has any prehab/rehab tips I would be very, very thankfull.

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 Post subject: Re: Superboy reloaded
 Post Posted: Thu Jun 07, 2012 6:36 am 
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Joined: Wed Apr 25, 2012 8:53 am
Posts: 86
June 7.

No-gi grappling:

Sparring for about 1,5h.

Don't remember but about 8x5min rounds.

Read about a big no-gi competition today that is being held here in Finland. Not sure if I'm going to participate but going to train like I'm participating. Though my money issues have now caught up and I'm not sure if I can even pay for a tank full of gas... But I got a summer job for next month but if I can't eat the stuff I usually eat the weight cut will be bitch because my family usually eats food that is easy and cheap. We'll see...

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 Post subject: Re: Superboy reloaded
 Post Posted: Fri Jun 08, 2012 8:21 am 
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Joined: Wed Apr 25, 2012 8:53 am
Posts: 86
June 8.

5/3/1 deadlift and OHP

Deadlift:

1x5x20kg
1x5x50kg
1x5x70kg
1x3x95kg
1x3x107,5kg
1x3x120kg

Overhead press:

1x5x20kg
(5 chin ups in between)
1x5x20kg
(5 chin ups in between)
1x3x30kg
(8 chin ups in between)
1x3x35kg
(8 chin ups in between)
1x8x40kg
(8 chin ups in between)

While I was warming up I pulled something in lats. Didn't bother me during the workout but after 2-3h it was pretty sore. Hope It'll go away after good night of sleep.

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 Post subject: Re: Superboy reloaded
 Post Posted: Mon Jun 11, 2012 6:10 am 
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Joined: Wed Apr 25, 2012 8:53 am
Posts: 86
June 11.

5/3/1 Squat and roadwork

Squat:

1x5x20kg
1x5x50kg
1x5x70kg
1x5x92,5kg
1x3x105kg
1x6x117,5kg

Squats felt good. Decided to stop at six because the rise from the hole was beginning to be pretty slow so didn't want to risk anything.

Walking lunges:

1x20x30kg
1x20x35kg
1x20x40kg

This is the exercise that always wins. Doesn't leave me anything.

Ab rollout:

BW 1x20
+10kg 1x12

Started to feel sick, maybe because the air is so bad in the basement! Or the fact that I slept only 7h when I'm now used to a bit longer ones. Have to try make it better next time.

Roadwork later:

I'm not sure about the distance but I jogged/ran for 55min. I have little energy left even after eating.

And now some stretching!

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 Post subject: Re: Superboy reloaded
 Post Posted: Tue Jun 12, 2012 7:47 am 
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Joined: Wed Apr 25, 2012 8:53 am
Posts: 86
June 12.

5/3/1 Bench press

Bench press:

1x10x20kg
(1x10 inverted rows in between)
1x8x50kg
(1x5 chin ups in between)
1x5x70kg
(1x10 chin ups in between)
1x3x80kg
(1x10 chin ups in between)
1x5x90kg
(1x10 chin ups in between)

Overhead press:

1x10x30kg
(1x8 chin ups in between)
1x10x30kg
(1x8 chin ups in between)
1x10x32,5kg
(1x8 chin ups in between)
1x10x32,5kg
(1x8 chin ups in between)
1x10x35kg
(1x8 chin ups in between)

Kroc rows:

3x10x35kg

BJJ belt tricep extension:

Bodyweight 3x10

I counted 75 chin ups in this workout! No wonder my upper body felt buffed after the overhead press. And what a workout it was! I wasn't sure if I could've done one more on the bench but again the lift up was pretty slow so decided to call it at that.

Luckily I just remembered that I have a friend in town who did BJJ with me a year back. I called him up and went sparring today for an hour. He hasn't done any BJJ for a year but man can he bring pressure! And he is also heavier than me which is great. There were points where he didn't remember what to do but once we get started from here and work on techniques it is gonna be great. And the best thing about it that I don't have drive +40km back and forth to sparr! Although the guys there are a tad better and there are more variety. But still if I do like I did today by letting him pass my guard and get to side control I'm gonna improve a lot because his pressure in side control is great! Looking forward working with him.

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