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Slater’s log

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Bench press 3 rep max 275 lb
Close grip bench 4 sets 15-20 reps
Barbell rows 3 x 12-15
Pulldowns 3 x 12–15
Dumbbell curls 3 sets 15 reps
Lying dumbbell extensions 3 sets 15 reps
 
First workout all week. Just started a new semester.
Trap bar deadlift max effort 1 x 405 or 415lb? The bar either weighs 45 or 55 lb not sure
Farmer walk with trap bar
Front squat 3 x 8
RDL 3 x 12
Toes to bars 3 x 8
 
Bench press 225lb 5 x 5
Kb ohp 4 sets 12 reps
Pulldowns 4 sets 10
Facepulls 4 sets 12
Pressdowns 4 sets 12
Curls 3 sets 8 - 10

Today i cancelled my commercial gym membership. I will be doing kettlebells only for a bit. Leaning towards finishing timed simple.
 
Road to timed S&S begins. I never actually bothered achieving timed simple. I am back in school now and cant stand how packed commercial gyms have been lately. This will be something i can easily fit in with my schedule and give me an actual goal to work towards. It’ll also be good gpp for when i start bjj back up again. Going from powerlifting to bjj is always a bad idea for me.

Workout:
Timeless 24kg
 
Timeless two hand simple 32kg
Goblet squats 3 x 5 32kg
Two hand swings 10 x 10 32kg
TGU 10 x 1 alternating left and right 32kg
 
I did 5 swings every 30 seconds for 20 rounds alternating left and right. My biggest issue is gripping the bell. Doing 5 at a time worked well though. Almost there.
32kg
Goblet squats 3 x 5
100 one hand swings in 10 minutes
10 get ups EMOM
 
It has been over a year since I have posted in this. My main focus was getting my degree in 2021 inside my computer room since the school remained mostly closed until 2022.

I graduated recently and have been serious about training again. I have switched back to doing Muay Thai instead of BJJ. BJJ was supposed to be temporary to get my ground game efficient enough to handle myself but ended up doing it from 2015-2020. With some breaks in between for injuries. I now am better at grappling (bjj, wrestling, sambo) than I am at striking. So I feel good about switching back to Muay Thai again. It is the martial art I truly love.

For most of this year I have been doing powerlifting only. West side barbell (conjugate) style. Now that I am training martial arts again it is time for me to switch up my strength and conditioning. I am trying to figure out the best approach to give me the strength and conditioning I want without taking away from my martial arts practice.

Todays session:

Warm up
Seated bicycle
Halos
Presses

Workout
Q+D snatches 80 total 35lb kb
Bench press 3 x 3 ES style 225lb
Dumbbell rows 3 sets 10 rep 80lb
Axle bar deadlift 5 singles 225lb
Cuban presses 5 sets 5 reps 40lb barbell
Curls and extensions 3 sets 20 reps 40 lb barbell
Jump rope 10 mins
Cooldown walk and stretch

As I am writing this the first thing I notice I want to do is lower the volume. I just hadn’t been in the gym for a while so i wanted to hit a lot of areas. I have to start researching again. I do know I want Q+D in there for sure.
 
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