DarthPenguins new chaos and pain inspired log

[DarthPenguin]

Just getting back into training after some injuries and starting a new job that is digging into training time so needed to make a change.

new job is 4 10.5hr shifts a week so will be going to gym after work and i generally will have about 1hr-30min unfortunately to get a workout in so i thought the chaos and pain idea might help

also doing jiu jitsu training on two of my days off so i wont lift heavy those days so i dont get injured or dont perform well.

Am adjusting the template for myself so i do 3 heavy lifting days and three light with one off. Will do additional bodyweight stuff on my days off

current plan is to lift on a mon/wed/fri jiu jitsu on a tues and sat and i will do additional stuff tues/thurs and sat

I have always been awful at pushups so i have decided to set myself an extra goal of doing 100 pushups from push up bars and i will do this as well as ab wheel roll outs and bodyweight leg work on the not weights days (i thought that the program itself is meant to be chaotic so why not change it for my needs )

am going to post first few workouts now, will post separately so they arent one humungous message!

[DarthPenguin]

Program started on wednesday, not ususl day to start but i decided if i'm going to start then jsut go for it!

Shoulders are probably one of my weakest areas both strength and size wise so will focus a lot of the pushing exercises on them

first session : wednesday

deadlifts :

115kg 10 sets of 3 reps

managed these ok, havent deadlifted with a straight bar for ages. the weight felt ok but it was my grip that was the limiting factor i think. Not going to wear straps as i wish to increase my grip strength to grapple. Will do odouble overhand with no belt until i am forced to change. I think this rep program is good as it takes a few reps before my grip starts to give and this is about when the set ends but i'll still get plenty of volume

Standing military presses

50kg x 2 reps
45kg 9 sets of 3

i tried 50kg and really struggled so went down to 45kg, it was a struggle near the end but completed it just

Got thrown out of the gym as they were closing lol so went home and did 100 bodyweight squats to do something!

[BendtheBar]

Looks good DP. Hope the new job is treating you well. Looking forward to seeing you crush some weight.

[DarthPenguin]

thursday : light day

started my push up routing, going to do a staggered progression, did a total of 61 on the stands across 5 sets, could probably have done a few more but oi prefer leaving a couple in the tank as i find it helps me with progression

kneeling roll outs : 3 sets of 8 reps

these felt ok but i know it is tomorrow i will feel them!

standing calf raises on a step

did 5 sets of 25 reps making sure i came down slowly

felt these a bit but were fun

overall felt ok, was only meant to be a light thing of a few exercises, i'll gradually build this up every week

[DarthPenguin]

friday - weights

back and abs were feeling it after the roll outs and deadlifts so decided to do leg press instead of squats tonight, no point in another injury

Leg press

100kg x 5
150kg x 5
200kg x 5
280kg 10 sets of 3

these actually felt better as i went along

hammer shoulder press machine
70kg 9 sets of 3
65kg 1 set of 3

i was really pleased with this as my previous max had been 60kg for 5!
My shoulders have always been weak!

Assisted pull up machine

i am awful at pull ups so want to strengthen the relevant muscles enough to do them properly

did 10 sets of 3 reps with 15kg assistance (i weigh 95). Felt tough but i could feel my back doing the pulling

overall am really pleased, the 10 sets of 3 lets me lift more weight but doing enough sets to get volume. Am looking forward to next week

[DarthPenguin]

Originally Posted by BendtheBar

Looks good DP. Hope the new job is treating you well. Looking forward to seeing you crush some weight.

thanks!

[kman025]

in, good luck man!

[DarthPenguin]

thanks

i know mine is going to be a bit different from everyone else's with the jiu jitsu and bodyweight stuff but hopefully not too jarring lol

[DarthPenguin]

Saturday

went to jiu jitsu class for 1.5hrs this morning. worked on technique, lots of sparring which was knackering plus lots of ab work and push ups

evening :

did 63 push ups on bars in total, gradually building this up

followed with three sets of 8 kneeling roll outs with ab wheel

125 calf raises on step in 5 sets, performed slowly

100 bodyweight squats non stop (this hurt)