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Slater’s log

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Bench press 5 sets 10 worked up to 225lb havent done 225 x 10 in a long time.
dumbbell rows 3 x 8
Front squats 10,8,6
Heavy KB swings 3 x 8
Oh, racked, and farmer walk x 2
 
Power clean and jerk 8 sets 2 reps
Back squats 3 sets 12-15
Pull ups 5 sets 5
Dips 3 sets 10
Curls 3 sets 12-15
 
Thanksgiving garage workout.

Both sides x 5 rounds 24kg
10 one arm swings
1 snatch
1 reverse get up
 
Bench press 3 sets 20
Underhand barbell row 3 sets 20
Rack pulls 3 sets 10
Zerchers 3 sets 10
Dumbbell curls 3 sets 20
Dips 3 sets 15
Face pulls 3 sets 15
 
Deadlift singles worked up to 385 lb
Double kb press 3 sets 8-10 40 lb
Pull downs 4 sets 10
Dips 3 sets 15
Barbell curls 3 sets 10
Farmer walk 100 and 90 lb kb x 2
 
Barbell OHP 3 sets 10 95 shoulders tweaked a bit
Pull ups 3 sets 8
Dips 3 sets 15
Tricep rope press downs 3 sets 12
Face pulls rope 3 sets 12
Curls 3 sets 12
 
Laying off martial arts for a little bit until covid cases chill out.. again. Going pure meathead with my work outs now and i will stay with armor building but switch to an upper lower split so i can frequently lift weights since i wont be doing anything else.

ohp barbell press 4 sets 5, 1 set 10
Barbell rows 4 sets 8-10
Dips and pull ups 4 sets (15 dip and 10 pu)
Tri set front side and rear flies 3 sets 15 reps total
Dumbbell curls 3 sets 10
One arm pressdown 3 sets 12
 
Yesterday:

warm up:
jump squats
Swings
Workout:
Front squat 3 x 3 up to 225
RDL 3 x 12
Leg press 3 x 20
Bulgarian split squats 1 x 5 each
Prowler x 2

felt great during the workout. After i felt worn out pretty bad since i am low carb. I ended up eating a big meal later in the day. Now i know i will need to plan the carb intake for a workout like this better.
 
Back to rule of ten for my main lifts. I will still do hypertrophy reps for accessory lifts.

bench 3x3
Rack pull 3 x 3
Barbell shrugs 3 x 5
Squats 3 x 3
Face pulls 3 x 12
Rope pressdowns 3 x 12
Curls 3 x 12
Farmer walk x 2

Doing the big lifts with hypertrophy numbers was destroying my shoulder that has an old injury. This seemed to be a better fit for my needs.
 
S & S with the 24 kg. Just a nice easy (simple) day. Days i would normally do bjj i am going to do S & S for now and easy strength normal lifting days about 3 x week.
 
Bench 2 x 5
Power clean 5 x 3
Underhand barbell row 3 x 8
Hack squat 3 x 12
Farmer walk 2 times
Front side and rear flies 2 rounds of 7 each movement.
Dumbbell curls 3 x 15
Lying dumbbell extension 3 x 12
 
Bench 6 x 1
Squat 6 x 1
RDL 6 x 1
Underhand barbell rows 3 x 10
Front side and rear delt flies 2 x 21 (7 each)
Dumbbell curls 3 x 12
Dips 3 x 15
 
I will be doing a lot more garage/kettlebell workouts since we are back in stage five restrictions where I live. There were a few positive cases at my bjj school as well so they are closed for now.

S&S warm up

workout:
32 kg kb
Five rounds:
5 cleans + 1 get up each side
Then:
Kb snatches 24kg 3 x 3 each

This is from the ETK book as one of the variety days. Its quite possibly my favorite kettlebell workout. Its like a more advanced s&s.
 
Havent been posting my workouts. I am not doing anything SF related at the moment so i figured i would leave it out until i get back on a Sf program. I have been doing a upper/lower split similar to “the texas method” or something close to wendler but not exactly. More along the lines of two strength and two volume days for upper and lower.
 
Incline Bench 4 sets 12 reps
Behind the neck press 4 sets 12 reps
Lat pulldowns 4 sets 15-20
Rear delt flies 4 sets 12
Curls 4 sets 15-20
Dips 3 sets 20-25

I am doing a conjugate type routine.
 
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