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 Post subject: Re: Superboy reloaded
 Post Posted: Wed Jun 13, 2012 8:01 am 
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Joined: Wed Apr 25, 2012 8:53 am
Posts: 90
June 13.

Hill sprints:

Image

Sprinted this hill up 8 times and walk down. It was tough but I loved it and going to keep doing this. Pretty much sprinted up walked down then straight again up and down. Later had to take sip of water between sprints.

I was biking back home when my friend called and asked me to go to the gym with him.

Heres what I did,

One arm dumbell snatch:

1x5x12,5kg
1x5x17,5kg
1x5x25kg

Hang clean:

2x5x45kg
1x5x50kg
1x1x55kg

Hand stand push up negatives:

1x3

Wasn't much of a workout for me but did something anyhow, the sprints had made me tired and didn't want risk anything tomorrow being deadlift day.

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 Post subject: Re: Superboy reloaded
 Post Posted: Thu Jun 14, 2012 7:34 am 
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Joined: Wed Apr 25, 2012 8:53 am
Posts: 90
June 14.

5/3/1 Deadlift:

Deadlift:

1x5x50kg
1x5x70kg
1x5x100kg
1x3x115kg
1x3x127,5kg
1x3x115kg
1x8x100kg

I read from "Blood and Chalk with Jim Wendler" where he recommended this kinda of approach if something is lacking. And I feel my deadlift is lagging so why not.

Good mornings:

3x10x40kg

Weighted situps:

3x10x5kg

No-Gi grappling:

Sparring for an hour at the most. No time. 'Till death. lol. Anyway a guy landed on my knee and I landed on him and that hurt like hell! Had to stop then and there but luckily I had already had my top moments of the day.

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 Post subject: Re: Superboy reloaded
 Post Posted: Sat Jun 16, 2012 6:49 am 
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Joined: Wed Apr 25, 2012 8:53 am
Posts: 90
June 16.

5/3/1 Overhead press

OHP:

1x5x20kg
(1x5 inverted rows)
1x5x32,5kg
(1x10 chin ups)
1x3x37,5kg
(1x10 chin ups)
1x6x42,5kg
(1x10 chin ups)
1x3x37,5kg
(1x10 chin ups)
1x12x32,5kg
(1x10 chin ups)

Barbell shrugs:

1x10x20kg
1x10x50kg
1x10x60kg
1x10x70kg
2x10x80kg

Dips & pull ups:

D x10
PUx8
D x10
PUx8
D x10
PUx8
D x10
PUx8

I was supposed to do this workout yesterday but got home so late. And this isn't even all that bad with 4hours of sleep! I count 82 chin/pull ups, increasing the volume and trying to get 100!

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 Post subject: Re: Superboy reloaded
 Post Posted: Mon Jun 18, 2012 5:55 am 
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Joined: Wed Apr 25, 2012 8:53 am
Posts: 90
June 18.

5/3/1 Squar & Bench press

Squat:

1x5x20kg
1x5x50kg
1x5x62,5kg
1x5x75kg

Bench press:

1x5x20kg
1x5x37,5kg
(1x5 chin ups)
1x5x47,5kg
(1x5 chin ups)
1x5x57,5kg
(1x5 chin ups)

Deload week so decided to take easier the core exercises and chin ups.

Kroc rows:

5x10x35kg

Hyperextension:

3x20x20kg

Weighted decline sit ups:

1x10x5kg
2x10x6kg

------------------------------------------------

Hill Sprints:

8 sprints.

Now I just feel dead tired.

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 Post subject: Re: Superboy reloaded
 Post Posted: Tue Jun 19, 2012 6:59 am 
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Joined: Wed Apr 25, 2012 8:53 am
Posts: 90
June 19.

BJJ sparring for an hour with different partners.

Didn't hurt my knee at all!

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 Post subject: Re: Superboy reloaded
 Post Posted: Wed Jun 20, 2012 6:51 am 
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Joined: Wed Apr 25, 2012 8:53 am
Posts: 90
June 20.

Roadwork:

Jogging for 45min.

5/3/1 Deadlift & OHP

Deadlift:

1x5x20kg
1x5x55kg
1x5x70kg
1x5x85kg

OHP:

1x5x20kg
(1x5 chin ups)
1x5x22,5kg
(1x5 chin ups)
1x5x27,5kg
(1x5 chin ups)

Pendlay row & shrugs: (super set and same weight(serious grip work))

1x10x20kg
1x10x50kg
1x10x60kg
1x10x70kg
1x10x80kg

One arm barbel row: (stuck the bar in a corner and grapped the thick end)

2x10x25kg
1x10x30kg

Decline sit-ups:

3x10x6kg
1x20

Standing russian twist with a barbell:

2x10(each side 20 all together)x25kg

Barbell skull crusher:

1x10x20kg
(1x10x30kg bicep curl)
1x10x25kg
(1x10x30kg bicep curl)
1x10x30kg
(1x10x30kg bicep curl)

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 Post subject: Re: Superboy reloaded
 Post Posted: Thu Jun 21, 2012 7:53 am 
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Joined: Wed Apr 25, 2012 8:53 am
Posts: 90
June 21.

No-gi sparring.

Got a good 30min roll with a blue belt. That guy is amazing! He gave me a lot of good tips. I thought it was funny when he said stuff like when I was on mount "You sure you wanna get leg locked?" and BOW a straight ankle lock out of nowhere! A lot of fun!

Also rolled with another white belt for 10min and another one with the same time.

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 Post subject: Re: Superboy reloaded
 Post Posted: Mon Jun 25, 2012 6:32 am 
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Joined: Wed Apr 25, 2012 8:53 am
Posts: 90
June 25.

No-Gi sparring for an hour.

This week might be a bit boring for those who actually follow. Tomorrow will strength training with bench&squat and then the rest of the week will be BJJ training. Rafael Domingos will be having a seminar at my school and I'm planning to be apart of it every day. Just have put deadlift&OHP somewhere in between.

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 Post subject: Re: Superboy reloaded
 Post Posted: Tue Jun 26, 2012 5:11 am 
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Joined: Wed Apr 25, 2012 8:53 am
Posts: 90
June 26.

5/3/1 Squat & Bench press: worst training session ever!

Squat:

1x5x20kg
1x5x50kg
1x5x85kg
1x5x97,5kg
1x8x110kg

Bench Press:

1x5x50kg
(1x10 chin ups)
1x5x62,5kg
(1x10 chin ups)
1x5x72,5kg
(1x10 chin ups)
1x8x82,5kg
(1x10 chin ups)

Never ever ever ever again will I workout this tired. I felt slow, sluggish and even after a 30min nap I felt worse. After the workout I felt light headed and weak. I have a confidence problem and start to question the workout. I should just treat this as a bad day. Which it probably was.

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 Post subject: Re: Superboy reloaded
 Post Posted: Wed Jun 27, 2012 6:49 am 
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Joined: Wed Apr 25, 2012 8:53 am
Posts: 90
June 27.

No-Gi seminar class.

50/50 guard leglock & 50/50 sparring.

We've never been taught anything from 50/50 guard so it felt kind of weird at first. And Rafael is a great teacher! He would show us a position, techniques from the position and we would spar from the position. Looking towards the rest of the week.

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