Thurs - 1 hour of muy thai and 1 hour of bjj. Muy thai destroys me every time.
Friday - day 2 of 70%
SQ 105 x 5 x 5
BP 65 x 5 x 5
PU 3 sets of 5
Sat - 1 hour of bjj. Got thrashed.
Sun - day 3 of 70%
SQ 105 x 5 x 5
BP 65 x 5 x 5
DL 175 x 3 x 3 (this is not 70% for me).
antlas log
Re: antlas log
Monday - fun hour of BJJ today. I didn't get quite as beat up. I also managed to choke down 2,569 calories, which is about 200 over my TDEE. I've learned that I have a much bigger appetite in the morning, so I'm eating a big breakfast and packing a lot of snacks to eat at work before lunch. That and a 500-700 calorie smoothie after work are helping boost my intake.
I really want to run base building again now that the weather is getting nice, but I know I need to keep my focus on strength gains. I'm not happy with my strength progress (see: undereating) so I should probably put more time in under the bar.
I really want to run base building again now that the weather is getting nice, but I know I need to keep my focus on strength gains. I'm not happy with my strength progress (see: undereating) so I should probably put more time in under the bar.
Re: antlas log
Tuesday - rest
Wednesday - one hour of bjj
Thursday - day 1 of 80%
SQ 120 x 5 x 4
BP 70 x 5 x 5
PU 3 x 5 with +10 lbs
Lifts all felt really easy today, especially BP and PU. I haven't done weighted pullups in a while, so that was a nice surprise.
Also I've made myself eat above maintenance for the last four days, so I'm really happy about that. Hoping to see it translate into performance.
Wednesday - one hour of bjj
Thursday - day 1 of 80%
SQ 120 x 5 x 4
BP 70 x 5 x 5
PU 3 x 5 with +10 lbs
Lifts all felt really easy today, especially BP and PU. I haven't done weighted pullups in a while, so that was a nice surprise.
Also I've made myself eat above maintenance for the last four days, so I'm really happy about that. Hoping to see it translate into performance.
Re: antlas log
Eat, lift, runantlas wrote:Tuesday - rest
Wednesday - one hour of bjj
Thursday - day 1 of 80%
SQ 120 x 5 x 4
BP 70 x 5 x 5
PU 3 x 5 with +10 lbs
Lifts all felt really easy today, especially BP and PU. I haven't done weighted pullups in a while, so that was a nice surprise.
Also I've made myself eat above maintenance for the last four days, so I'm really happy about that. Hoping to see it translate into performance.
Good luck with your new block!"Man is what he reads." - Joseph Brodsky
Re: antlas log
Friday - my schedule got a bit out of whack, so I lifted two days in a row. I dialed back the volume a bit to compensate.
Day 2 of 80%
SQ 4 sets of 4 x 120
BP 4 sets of 5 x 70
DL working up to 3, 3, 2 of 185. Pretty happy with this, but I feel like I chickened out of the last rep a bit. I lost confidence in my form.
Saturday - moderate tempo run, 45 minutes.
Sunday - Day 3 of 80%
SQ 5 sets of 4 x 120
BP 5 x 5 x 120
WPU 3 sets of 5 with +10 lbs
Day 2 of 80%
SQ 4 sets of 4 x 120
BP 4 sets of 5 x 70
DL working up to 3, 3, 2 of 185. Pretty happy with this, but I feel like I chickened out of the last rep a bit. I lost confidence in my form.
Saturday - moderate tempo run, 45 minutes.
Sunday - Day 3 of 80%
SQ 5 sets of 4 x 120
BP 5 x 5 x 120
WPU 3 sets of 5 with +10 lbs
Re: antlas log
Mon - 1 hour of bjj
Tues - rest
Wed - walked 3-4 miles with a backpack. Barely counts, but whatever.
Thurs - Day 1 of 90%
SQ 3 x 3 x 135
BP 3 x 3 x 75
WPU 3 sets of 5 with 15lbs
Fri - Day 2 of 90% - had an amazing day! Even though I did two days of 90% back to back, my squats were feeling so good that I tacked on some really heavy sets after I finished my planned workout. I ended up hitting a single at 155, which was thrilling since my highest 1RM to date was 160.
SQ 4 sets of 3 x 135, doubles of 140, 145, 150, single at 155
BP 4 sets of 5 x 75
Also (and probably relatedly), I've been tracking calories for the last two weeks. I haven't gained any weight, but I've been averaging 2,350, which is my predicted maintenance. It's also 300-500 more than I prefer to eat. I'm going to try to push it to an average of 2,500 this week and see how I feel. I'm getting at least 1g/lb bodyweight of protein, too.
Tues - rest
Wed - walked 3-4 miles with a backpack. Barely counts, but whatever.
Thurs - Day 1 of 90%
SQ 3 x 3 x 135
BP 3 x 3 x 75
WPU 3 sets of 5 with 15lbs
Fri - Day 2 of 90% - had an amazing day! Even though I did two days of 90% back to back, my squats were feeling so good that I tacked on some really heavy sets after I finished my planned workout. I ended up hitting a single at 155, which was thrilling since my highest 1RM to date was 160.
SQ 4 sets of 3 x 135, doubles of 140, 145, 150, single at 155
BP 4 sets of 5 x 75
Also (and probably relatedly), I've been tracking calories for the last two weeks. I haven't gained any weight, but I've been averaging 2,350, which is my predicted maintenance. It's also 300-500 more than I prefer to eat. I'm going to try to push it to an average of 2,500 this week and see how I feel. I'm getting at least 1g/lb bodyweight of protein, too.
Re: antlas log
Sat - 1 hour of bjj
Sun - I hit a new bench PR - 100lbs! I am beyond thrilled. I've been stalled for a while now, so to be finally making progress feels so good. This bulk is bringing great things, and I'm kicking myself for not committing to it earlier. All well, I'm focused now, and it's fantastic.
SQ 3 x 3 x 135
BP 2 x 3 x 80, 2 x 85, 1 x 90, 1 x 100
DL working up 2 sets of 175 and 1 set of 165. Hopefully DL is my next lift to have a breakthrough, because it hasn't progressed in a while.
Sun - I hit a new bench PR - 100lbs! I am beyond thrilled. I've been stalled for a while now, so to be finally making progress feels so good. This bulk is bringing great things, and I'm kicking myself for not committing to it earlier. All well, I'm focused now, and it's fantastic.
SQ 3 x 3 x 135
BP 2 x 3 x 80, 2 x 85, 1 x 90, 1 x 100
DL working up 2 sets of 175 and 1 set of 165. Hopefully DL is my next lift to have a breakthrough, because it hasn't progressed in a while.
Re: antlas log
Congrats on PR! One of the best feeling when your hard work and frustration get rewarded..antlas wrote:Sat - 1 hour of bjj
Sun - I hit a new bench PR - 100lbs! I am beyond thrilled. I've been stalled for a while now, so to be finally making progress feels so good. This bulk is bringing great things, and I'm kicking myself for not committing to it earlier. All well, I'm focused now, and it's fantastic.
SQ 3 x 3 x 135
BP 2 x 3 x 80, 2 x 85, 1 x 90, 1 x 100
DL working up 2 sets of 175 and 1 set of 165. Hopefully DL is my next lift to have a breakthrough, because it hasn't progressed in a while.
"Man is what he reads." - Joseph Brodsky
Re: antlas log
Very inspirational. I am also struggling to gain mass and progress on bench. Keep up the awesome work!antlas wrote:Sat - 1 hour of bjj
Sun - I hit a new bench PR - 100lbs! I am beyond thrilled. I've been stalled for a while now, so to be finally making progress feels so good. This bulk is bringing great things, and I'm kicking myself for not committing to it earlier. All well, I'm focused now, and it's fantastic.
SQ 3 x 3 x 135
BP 2 x 3 x 80, 2 x 85, 1 x 90, 1 x 100
DL working up 2 sets of 175 and 1 set of 165. Hopefully DL is my next lift to have a breakthrough, because it hasn't progressed in a while.
Re: antlas log
Thanks everyone!
Mon - day 1 of 75%
SQ 110 x 5 x 5
BP 75 x 5 x 5
PU 3 x 5, unweighted
Tues - rest
Wed - ran a fast (for me) mile at 7:40, then did a pathetic run/walk return. Won't pretend I was sad to be interrupted by Retreat on the way back. I really need to do base building.
Thurs - 1.5 hours of bjj. I was paired with a very new person for the first time last night. I'm always nervous about being put with other low-level white belts since I'm a small woman and not interested in getting hurt. But I was able to totally control New Guy! It felt great, really boosted my confidence about self defense situations.
Mon - day 1 of 75%
SQ 110 x 5 x 5
BP 75 x 5 x 5
PU 3 x 5, unweighted
Tues - rest
Wed - ran a fast (for me) mile at 7:40, then did a pathetic run/walk return. Won't pretend I was sad to be interrupted by Retreat on the way back. I really need to do base building.
Thurs - 1.5 hours of bjj. I was paired with a very new person for the first time last night. I'm always nervous about being put with other low-level white belts since I'm a small woman and not interested in getting hurt. But I was able to totally control New Guy! It felt great, really boosted my confidence about self defense situations.