fight before i graduate

[adoniscomplex]

hi I'm Dickie
and my goal is to have an ammy fight prior to graduating college (may 2011)
this is just somthing i want to do atleast once in my life

ive been half assed training for 2 years , basically just 2 hours a week of muay Thai and bjj , needless to say im not very good at either currently which is why i am giving myself a year and a half to get good enough to compete

so for the next 12 months i have some goals and requirements from my school
my academy requires us to be a blue belt , and in the advanced muay thai class
i have 2 stripes on my white belt , when i hit 4 i'll tell my academy my intent to fight
i test for advanced muay thai before the end of this year

so for the next 12 months this in my focus
-2 more stripes on my bjj white belt
-work on my stand up as much as possible
-work on my takedown defense
-get as strong as possible using 5/3/1 (250/315/405 b/s/d)

the final 6 months
stand up and wresting
conditioning using crossfit and ross training

stats
5'9'' (well 5'8 3/4)
currently 165
2 stripe white belt and beginner in muay thai
lifts
dead 380
bench 205
squat 275

[adoniscomplex]

last work out 5/3/1
3 week for deadlift day
first cycle
hit 295 for 10
followed by ghr and weight sit ups

todays mma training
bjj
we did elevator sweep off butterfly guard , followed by sweep options depending on the opponents response
then knee bar and heel hooks off a transition position

muay thai -
will edit in after class tonight
we did various teeps

mike brown came into the gym as i was leaving , i wish he trained with us instead of just visiting a coupe times a year

[neomage2021]

good luck and keep training hard!

[adoniscomplex]

5/3/1
week 2 cycle 1
bench day
worked up to 170 for 7 reps
then 80lbs db rows 10/10/8/6/4
db bench 55 for 5x10

heading to the academy shortly but i have no idea what i am going to do when i get there as i dont have time to be at a technique class
prolly just heavy bag work and roll/drill if anyone is around

[adoniscomplex]

bjj

all level class
mount escapes
bridge and roll + hipping out
working them together to escape mount

after class i rolled with 2 blue belts
got pwned def have a long way to go in bjj

[adoniscomplex]

Two days ago
squat day worked up to 205for 7

[adoniscomplex]

more goals for the next 12 months
hit 180lbs of body weight
become the best no instructor striker at in my team

yesterday
mma
heavy bag work for an hour
bjj - side turtle escapes from the bottom and attacks from the top

does anyone practice purvian neckties off the sprawl , it seems like it would be easy to pull off in mma

last night - went to full force untamed 29
4 teammates fought
we had a rough night
saw marcus davis and mark degratto there

today
overhead press
week 3 cycle 1
hit 115 for 7

[neomage2021]

I like peruvian neckties off the sprawl! we call it 10 finger at my gym. Its fun to bait new guys with a leg after you sprawl. push their head under with and elbow then layback and make them tap

[adoniscomplex]

Missed a week of updating cause I moved
531 week I hit
115 overhead for 7
315 deadlift for 10
180 bench for 5
225 squat for 5 the squat coulda been way better but I was feeling so beat up

bjj
1 class armbar triangle armbar
1 hour Rollin with a strong purple
1 session of getting things chcked off towards stripe 3

Thai boxing
2 classes
kicks and kick defense

A couple hours of Thai bag work
Had the instructor tell me I'm close to ready to move to advanced mt class
and a couple of the advanced guys got offered smoker fights

[adoniscomplex]

ok i missed some time logging because i moved and lacked the internetz !!!!!! oh noz!


i guess ill just fillin some stuff
over the past month ive been working on getting my 3rd stripe , have about half the curriculum down

mt
i had a private session with one of the trainers this week , the only thing he said i really needed to work on was the way i was covering up and countering (this is all as far as moving on is concerned )so ive been working that alot

i thinking before year end ill test for it and test to move into the advanced muay thai class

lifts -this past week was a deload from 5/3/1
so today is my first real work out back from deload
and the start of cycle 3 i'm pumped that some of my weights this month are going to be closer to my 1rm

todaY overhead press day-ill be going for 9 last month i hit 115 for 8

diet my diet is pretty 50/50
half the time its great and half the time its crap
ill be measuring and weighing today so that should be interesting


how many hours a week do you guys train

[huddlestonalex]

Sweet journal man, I have just started into MMA myself. I am using 531 too, but I have been on it for a lil longer and lifting for bodybuilding for over 2 years. Will be cool to check your progress bro

[adoniscomplex]

Sweet journal man, I have just started into MMA myself. I am using 531 too, but I have been on it for a lil longer and lifting for bodybuilding for over 2 years. Will be cool to check your progress bro

thanks man
where is team ground control?

today

lifting
deadlift cycle 3 week 1
5
worked up to 295 for 10 coulda done more but anything above 5 is gravy and i felt happy with
i hit 150 for 1 on power cleans

mma
was at the gym for 1.5 hours
started off with jump rope
shawdow boxing
thai bag worked
then rolled

i wanted to drill today but didnt have a chance
oh well

[adoniscomplex]

today

lifts
bench day worked up to 170 for 9
db bench 5x10x60
db row 5x10x85

mma
took today off but yesterday i did
1 hour of bjj drilling
side control escapes
then rolling from side control
1 hr muay thai working on our schools mitt system

[adoniscomplex]

today

lifts
worked up to a 210 for 10 squat

mma
rolled and drilled judo for an hour

[adoniscomplex]

10/26 i think

overhead press day
worked up to 120 for 7
did dips with bw+45 for 6/6/5/5/3
hammer grip chins for 10/10/8/8/8

mma
jump rope
heavy bag work for about 30 mins
drilled bjj for an hour
getting close to ready to test for stripe 3

[adoniscomplex]

10/27

bjj
drilled guard passes
and rolled from there

mt
jab and movement

[adoniscomplex]

11/2
lifts
worked up to 225 for 8 on squats (PR)
pistols and roll outs

mma
jump rope and bag work for mt today
rolled with purple belts (and got smashed hahaha)
then drilled some takedowns and defense

11/3
muay thai @ 530pm

[adoniscomplex]

last few days
overhead press -125x5
deadlift singled 330 being lazy just staying to the 531 plan
couple muay thai classes and some rolling
signed up for advanced mt test and 3rd stripe bjj test on nov 21st

ill be doing a private with a purple belt to make sure i am ready for the bjj test
i feel solid in mt
if i pass both i plan on talking to my coach about my intent to fight

today im benching
its single day ill go with 190 hoping to get 4 or 5 reps

[adoniscomplex]

got 190 for 5

got my checklist complete for my 3rd stripe
so i test for both bjj and mt on the 21st

im gonna drill and go to mt class today

[adoniscomplex]

lift
squat hit 235 for 6 (really wanted 7 ugh)

bjj- drilled , had an instructor ask me to demo random skills hit it all
did start to finishes- double leg to side control to mount to techincal armbar
single leg shot to dump to knee to belly to spining armbar ect

[adoniscomplex]

i feel like i am getting pudgy so i am starting Carb Cycling for MMA Fighters
By Shelby Starnes
http://www.elitefts.com/documents/carb_cycling_mma.htm
im gonna start next week on the lean mass phase

[adoniscomplex]

lifts-recovery week -super light and low volume

bjj and mt last night
worked up sprawls and defending the back and then knees in mt

so i figured out my diet
high carb days m,w,th,f,
Cals 3,070

Fat (g) 43.5

Carbs (g)393

Prot (g)249

low carb days t,sat, sun
cals 2,236

fat 88.8

carbs 103.5

protein 256.7

[bojanglesk8]

http://hubpages.com/hub/How-To-Perform-A-Spinning-Hook-Kick

[adoniscomplex]

body comp
173lbs
waist 33.5 @navel
now that ive started the diet im interested to see how my body comp changes month by month
if my waist hits 35inch at the navel ,ill do a 30day mini diet to get it back in check

lifting
had my low volume week glad to have my first lift day back today
switched my program a little bit i put push press in for military and took out dips as my assistance and put in military press
i figured i need more explosive work and like having the heavier weight on my upper body
5 week of 531 cycle 4
push press worked up to 125 for 10

bjj
finished all my check offs , test tomorrow for stripe 3
had a couple personal victories recently rolling took down and submitted a guy who has tapped and taken me down a million times but i have never tapped

muay thai
test tomorrow for advanced def feel ready for this

[adoniscomplex]

wow
well i came in not taking my muay thai testing seriously and failed
-came out too far on a cover
-responded wrong on after a parry
-there was a condtioning test
50 hard kicks
50 hard knees
30 sec power bag
1 min rest
repeat
you had to be in under 2 mins each round
the 2nd round i missed by 3 secs
i dont do any conditioning work so i figured i was screwed on that

on a good note i got my 3rd stripe and my bjj is really coming along (considering im a white belt)

lifts
hang power clean worked up to 160 (pr!)
deadlift hit 305x5

order 3 bottles of blue print by MAN today off here pretty stoked

[adoniscomplex]

last night
did muay thai class -clinch work
stayed after to work on mitt system

started blue print today
so the next 60 days should kick ass

[adoniscomplex]

first work out on blue print
obv it takes time to show any effect

bench day
worked up to 175 for 8
kinda bummed wanted 9

[adoniscomplex]

today
no mma
lifting
squat day
hit 225 for 8
coulda got more but i def had to crap and didnt want to risk it
ha

[adoniscomplex]

yestday
conditioning - 2 mins on ,1 min off rounds on a C2 brutal

today
lifting-
push press day hit 135 for 8 (pr ,also this shouldnt of happened , according to my normal results i shoulda hit 7 so i wonder if blue print is starting to kick in )

also did pull ups, standing overhead press and hammer curls ( for teh elbowz bra)

bjj-
circuit training = 45 mins of rolling with 5 mins with each person
passed a (much larger) purple belts guard today ...woot ..small victories people

[adoniscomplex]

oops missed about 8 days
lifts
dl 350x2
push press 140x8
bench 185x7
missed squat due to hurting my knee
hit a couple mt classes
a bjj circuit class

hoping to drill some bjj and hit muay thai tomorrow

i def think some of my rep numbers are slightly higher due to blue print
they have been exceeding the average increases of the prior months

[adoniscomplex]

mma yesterday
logged 3 hours at my mma gym
1 bjj -doing no gi judo then attacks off knee to belly
2 muay thai -did defending against straight punches and counters after class did pad work with a training partner

lifting -today
screwed up , was supposed to bench 195 but misread as 200
hit 200 for 3
followed by rows and dips
condtioning farmers walks w/ burpees

[adoniscomplex]

wow
im not posting very often ...lame
best lifts this month
dead 360x2
squat 245x5
bench 200x3
push press 155x3

major mma stuff
bjj-
lately my focus has been understanding bjj better , understanding when to use certain sweeps and how to hold certain positions better
last night i learned somthing about being in guard i never understood ,i think im gonna opt not to post it since i dont know how my coach would feel about this to begin with but its def given me a new light on things

muay thai- ive been training this alot and watching a duke roofus video which helped me to tighten up my stance thus making defending attacks much easier

goals for 2010
blue belt
advanced striking
405 deadlift
250 bench
315 squat
these lifts i should hit well before the end of the year but untill then its hard to think ahead
and place in the grappling tourney in the spring

[adoniscomplex]

god damn it !!!!
bench Day hit 200x3 , missed on 4 which means i didnt improve my bench this month!!!!!!!!!!
i shouldnt of skipped my deload week this past cycle

tonight
bjj drilling and live circuit class (live rollling starting in various positions decided by the instructor)

body comp as of 1/6
weight 173.5
bf% according to my taylor scale 21.9
waist 34 in
arm 14.5 in
body muscle 45lb (also according to scale - i think this is muscle weight minus water but who knows)

end goal
170 sub 10%