REBIRTH - From Football to MMA

[TheHitStick]

Link to Old LOG
http://forum.bodybuilding.com/showthread.php?t=120048881

INTRO

Well here I am again fellas'. Since the progress in my journal is no longer centered around football I decided to make a new one since the title isn't misleading anymore. Again, I'll be putting down stats, goals, ect. My workouts are more bodybuilding base as well as getting my compound lifts up.

I'm doing the Max-OT program (ask for link if you want it) and it's basically 4-6 reps to positive failure. My workouts last 30-45 mins and I usually do them around 10am. An hour or two after breakfast and then a quick snack. It's usually 3-5 exercises, two cardio sessions and 100% effort. I'll be cutting weight to about 183 (mid-morning weight since my scale is broken) so it'll be realisticly 180lbs lean. Then I'll go on a small bulk from there to try to stay around 185 LEAN (as in abs showing =D).

Some of you might be wondering why I backed out of football to do this. I explained that in my other journal which I will edit this post with a link. I wasn't naturally good at football and I had an urge to do Brazillian Jiu Jitsu with some friends and I'm in love with it. This came a lot quicker than football did and I seemed to always be better at solo sports instead of a team based one. Call me a wimp or whatever for backing out of football but I'm following my desires and I've always switched sports to find what I was naturally better at.

I'll be having progress pictures throughout the summer and into the school year. Rebirth, time to do work.

[TheHitStick]

Goals
Remember, I'm cutting weight and my maxes are down again. I'm not so much focusing on weight room strength as I am on technique and becoming a better at jiu-jitsu. This is just something on the side really, my main focus is my training. Plus I am cutting weight and going for short term goals (1 month) and I'll update my stats everytime I get to that date and put down new goals.

Current/Goal (August 19th)
Weight(Mid-Morning): 193/185
Height: 6'1"/6'1"
Bench Press: ~200/210
Squat (ATG): ~225/275 (This will shoot up. Football killed my squat.)
Military Press: ~115/145 (My DB Press is higher than my Barbell Press)
Deadlift: 315/365 (Will be getting strength back.)

My Jiu-Jitsu goals are easy. Get better. Learn about what type of fighter I am. And in the long run, start winning when we roll =P. But I'm more interested in learning rather than winning.

I won't post down what I did all this week but I had class at 7:30 on Tuesday until 9pm, then yesterday I rolled with my friends in the backyard for about 3 hours straight. And I have class later on tonight at about 7:45. Yes, very tired and having to stretch and recover a lot.

I might be switching up my routine, who knows how it'll go it's just something that I'm trying at the moment for when I'm cutting. I don't see myself getting crazy gains but who knows what hard work and dieting can do =]. Also, my cardio consists of HIIT on the Eliptical Machine afterwards (I switch it up) with 15 seconds of 100% then 30 seconds of about 60-70% for 5 minutes.

[TheHitStick]

Thursday, July 1st

Back Day
7 min Run

Lat Pulldowns
90 x 6
100 x 6
100 x 6

Cable Rows (straight bar)
70 x 4 (warmup, didn't know weight)
80 x 6
90 x 5

Good Mornings
Bar x 6
65 x 6
95 x 6
95 x 6

Back Extensions
BW + 45 x 6
BW + 45 x 10

Jiu Jitsu
-Was our first Open Mat class that we have had. Was taught many basics by the instructor and a friend of mine. Mainly stuck to trying transitions, reversals, blocks and other stuff like that. Not really going into submissions yet even though I do have a nice arm bar from full guard. Just getting basics down.

[DamonNash]

Subbed bro Hope all goes well!

[TheHitStick]

Subbed bro Hope all goes well!

Thanks brozinci

On Recharge.

Friday, July 2nd

With all of my lifts, I lower the weight 2x-3x slower than when I lift it.

Bench Press
Bar x 10
95 x 5
135 x 3
165 x 2 (Strong WTF)
155 x 6
135 x 6
135 x 6

Incline DB Press
40 x 6
40 x 6
45 x 5

Incline Flyes
20 x 6
30 x 5
30 x 5

Cable Flyes
30 x 6
30 x 6
30 x 6

Misc.
Gotta find a template that I like for my journals =P. I'll work on that. Signed up on a website called DailyBurn.com[/blue] [color=red]so that I can keep track of my calories, ect. more easily. On a cut so I'll post up what I need on a workout day.

Calories:2261-2511 cals

Fats: 46-78g

Protein: 197-289g

Carbs: 168-248g

Not a big fan of these sites usually but this one is working so far. Defiantly helping me keep track of everything so that I can plan ahead. Those are the numbers that they gave to me based on activity, ect. I'll give it a week and see how it goes from there. I DID adjust the protein up though.

Also, noticed how uneven my chest is. Yuck. I guess this is what I get for never doing flyes before =P. My inner/middle and inner/upper chest is all flab basically. Everything else is really solid though.

Anybody have any ideas on a good preworkout supplement? I might want to stop the JACK3D since I've been through a few cans of it. Also probably going to take REDuction AM/PM. Reps for some preworkout supps that I will take.

[DocHollidy]

good luck bro what are your goals now

[TheHitStick]

good luck bro what are your goals now

Weird, I was getting ready to post in your log. Going to shoot you a pm soon.

I'm debating what my goals are. Well, to get my strength back to where I left off. Since I'll be on a cut, I'm not sure how much strength I will be losing or anything. I'm hoping I'll get it back and if I do I'll be able to make more goals.

A strict cut to make sure I maintain muscle and just lose BF. Lifting heavy, only 4-6 reps of basically going to failure. Workouts don't take long either.

But I will probably go on a clean bulk afterwards or just maintain 185. Still debating but once I'm done with the cut I'll defiantly be upping my maxes.

Any supps you would suggest? Not really taking anything besides JACK3D. Don't want any natty test boosters, pro-hormones, all that crap.

Bench Press: ~185/210 (based off of today's performance.)
Squat (ATG): ~225/275 (This will shoot up. Football killed my squat.)
Military Press: ~115/145 (My DB Press is higher than my Barbell Press)
Deadlift: 315/365 (Will be getting strength back.)

My strength has been done, just been straight exhausted this week with all of the training and stuff.

[DocHollidy]

Weird, I was getting ready to post in your log. Going to shoot you a pm soon.

I'm debating what my goals are. Well, to get my strength back to where I left off. Since I'll be on a cut, I'm not sure how much strength I will be losing or anything. I'm hoping I'll get it back and if I do I'll be able to make more goals.

A strict cut to make sure I maintain muscle and just lose BF. Lifting heavy, only 4-6 reps of basically going to failure. Workouts don't take long either.

But I will probably go on a clean bulk afterwards or just maintain 185. Still debating but once I'm done with the cut I'll defiantly be upping my maxes.

Any supps you would suggest? Not really taking anything besides JACK3D. Don't want any natty test boosters, pro-hormones, all that crap.

Bench Press: ~185/210 (based off of today's performance.)
Squat (ATG): ~225/275 (This will shoot up. Football killed my squat.)
Military Press: ~115/145 (My DB Press is higher than my Barbell Press)
Deadlift: 315/365 (Will be getting strength back.)

My strength has been done, just been straight exhausted this week with all of the training and stuff.

I've been in your position before and cut about 20lbs while getting stronger, and obviously a lot more athletic


Empty Stomach Cardio is a big time help (dont kill yourself though light and easy 30-40 mins) get calories quickly after

Keto- keto is the way to go, if your trying to cut, you will be drained at first but your body kicks into gear after a week or two, and granted you will lose alot of weight right off the bat, your carbups will truly show your weight

HIIT- works wonders, keep it intense and short, and make sure you've eaten prior to doing so maybe 1-2 hours before

lifting- Lower the volume, up the weight go for strength, and the fat will come off and you may get stronger, I would suggest doing something like 5/3/1 and granted while dieting you will feel weaker, but just push yourself to your limit

Diet- if you decide to do keto you will need more calories than on a different diet, but if you do a regular diet because you need carbs, then dont drop your cals too much, you will be tempted to do so but trust me its the wrong way to go about it

Rest- is the most important aspect, make sure your not doing too much, especially while trying to preserve strength


any other help let me know

[TheHitStick]

Alright so for trying to drop a pound a week, how should my diet look. This is what I have on the website.

Calories:2261-2511 cals

Fats: 46-78g

Protein: 197-289g

Carbs: 168-248g

I'm also switching to Wendler's 5/3/1 since I got the best results from it. I'll just do a different template with more supp lifts. Plus this will give me time to rest up.

Does the diet look good or no? All my sources are from healthy foods, no junk. I'll have a cheat meal every once in awhile.

[DocHollidy]

Alright so for trying to drop a pound a week, how should my diet look. This is what I have on the website.

Calories:2261-2511 cals

Fats: 46-78g

Protein: 197-289g

Carbs: 168-248g

I'm also switching to Wendler's 5/3/1 since I got the best results from it. I'll just do a different template with more supp lifts. Plus this will give me time to rest up.

Does the diet look good or no? All my sources are from healthy foods, no junk. I'll have a cheat meal every once in awhile.

check your BMR look it up online and let me know just google BMR calculator and put in your current stats and I will help you out, actually just pm me dont wanna clog your thread

[TheHitStick]

check your BMR look it up online and let me know just google BMR calculator and put in your current stats and I will help you out, actually just pm me dont wanna clog your thread

PM'd

[Hazey]

Subbed, good luck brah :)

[pothead93]

subbing

[TheHitStick]

Subbed, good luck brah :)

Thanks brozinci.


subbing

Thanks broham.

Reps on recharge.

[TheHitStick]

http://i650.photobucket.com/albums/uu222/YuppItzCorey/Decorated%20images/3-5-1-med.jpg
EXERCISE NAME
{Warm-Up, Working Set/Exercise, PR}

EXERCISE NAME
Warm Up
Warm Up
Warm Up
Set #1
Set #2
Set #3

Awesome Stuff

Testing out some templates. Just relaxing + headache so don't mind this post hah.

[TheHitStick]

http://i650.photobucket.com/albums/uu222/YuppItzCorey/Decorated%20images/3-5-1-med.jpg
SQUAT A1
{Warm-Up, Working Set/Exercise, PR}

BOX SQUAT
Bar x 5
115 x 5
135 x 3
155 x 1
170 x 5
185 x 5
185 x 5

LEG PRESS
450 x 5
450 x 8

ROM. DEADLIFTS
185 x 5
185 x 5

Calf Press
200 x 5
260 x 8
260 x 8

Decline Weighted Situps (5 second decline)
BW + 35 x 8
BW + 45 x 20

Rusian Twist Sit Ups (Twist all the way down/up 10 second decline
+ 9 x 6
+ 9 x 3

Awesome Stuff

Good workout. Groin killed me on squats, defiantly have to stretch is A LOT more even though I stretched it pretty good I though...

[henry222]

Subbed. I got you with the stretching, brah. Do a couple of those exercises and you're good to go!

http://www.youtube.com/watch?v=EbO6klMhYf0

[TheHitStick]

Subbed. I got you with the stretching, brah. Do a couple of those exercises and you're good to go!

http://www.youtube.com/watch?v=EbO6klMhYf0

Thanks broham, repped.

Worked out yesterday and it was a pretty dissapointing day nontheless. I came to realise...my form sucks again. When I first switched up my form and my numbers shot up. Will post yesterday's workout soon.

[Father of Cajun]

subbed, get swole brah.

[TheHitStick]

So discouraged with my workouts, losing so much strength it seems from this cut and I've only lose 3-4lbs.

Was all over the place today with my workout today and idk what to do. Don't feel like I have a drive or any pump when working out anymore. Just resistant to JACK3D and crap I guess. Like I can't get pumped like I used to during workouts. Feels bad, feels real bad. Was so pissed off today.

Any supps brah? Something I can try after my week at Daytona. Yeah, going to Daytona Beach all of next week so I'm defiantly not touching any weights.

Might do a reset afterwards. Start like 10-20lbs lighter on my compound lifts and work from there.

I really don't know what to do anymore brahs. Any advice is welcomed.

[DocHollidy]

maybe for the first 2-3 weeks go for hypertrophy so maybe you will gain some strength, and feel good about your workouts because of the pump, and then adjust to heavier weights?

[TheHitStick]

maybe for the first 2-3 weeks go for hypertrophy so maybe you will gain some strength, and feel good about your workouts because of the pump, and then adjust to heavier weights?

Probably.

Going to start working out with my friend again (same guy I worked out with when I got great results)

He was brand new to lifting when he started working out with me.

But going to take a week off when going to Daytona and when I come back I'll see whats up with my program. Still going to cut some weight but I've lost 3lbs in about 2 1/2 weeks so it's not like it's drastically going down.

Also got get my path straight on God again, realized I've been getting into summer and just relaxing and not putting my plans around God. Instead it's more like do what I can and see where I can squeeze God in.

[StylesOfBeyond]

Subbed.

My guess as to why you suddenly feel 'bleh' is the lack of food. You're taller/ heavier than me, and a lot more active from what I can tell, yet you're planning on eating a lot less. I stay at about the same weight week after week on a 3,000 cal diet when all I do is 3x a week lifting, so my guess is your maintenance is a lot higher than that, and so should your 'cutting' amount. I guess seeing how much you lose per week is the only real judge of what's right though, so just experiment.

Beast template as well, not bad photochopping skills, and most of all enjoy that time at Daytona rather than fretting about supps or weights- just have a good time!

[TheHitStick]

Hmmm still debating what to do with my workouts. I might do what you said Style and just up my cals some. Might also lower the workouts to about 3 exercises a workout all being 5 reps. There's a lot of stuff I can do.

I can also switch to working out with my friend (which would help a lot) but I don't really feel up to going 5 times a week for bodybuilding workouts. Still don't know but I'll think on it over the weekend.

Diet was horrible during the week. Not that we had a choice since all we could do was go out and eat, ect. Haha it's whatever, that's my cheat week for the rest of the summer lol...

[desteph]

Hmmm still debating what to do with my workouts. I might do what you said Style and just up my cals some. Might also lower the workouts to about 3 exercises a workout all being 5 reps. There's a lot of stuff I can do.

I can also switch to working out with my friend (which would help a lot) but I don't really feel up to going 5 times a week for bodybuilding workouts. Still don't know but I'll think on it over the weekend.

Diet was horrible during the week. Not that we had a choice since all we could do was go out and eat, ect. Haha it's whatever, that's my cheat week for the rest of the summer lol...

I know you're trying to cut, but you want to put on muscle right? If you do, then don't mess with wendlers program as he has it set up. do some research on it. After your main lift, only do 2-3 supplementary exercises, with either one or two of them being bodyweight based (chinups, pullups, pushups or dips) and have the other one be weighted. But keep the sets and reps at 5x10-15. Which will help you build muscle and strength.

[TheHitStick]

I know you're trying to cut, but you want to put on muscle right? If you do, then don't mess with wendlers program as he has it set up. do some research on it. After your main lift, only do 2-3 supplementary exercises, with either one or two of them being bodyweight based (chinups, pullups, pushups or dips) and have the other one be weighted. But keep the sets and reps at 5x10-15. Which will help you build muscle and strength.

Way too much volume at the end for me. I was going to do some sort of bodyweight exercise (one arm pushups, pullups, pistol squats and jackhammers) of course, I'd have to work up to actually doing them properly. That will take awhile.

Then I might have one more exercise for 2x5 with strict form and heavier weights.

I'm trying to get a program that I can still make gains but roll. This is actually really hard because it seems like I can only do one at a time...

Goals
-Look better (BF 10-11%) with bigger muscles
-Make strength gains (get overall stronger, this will also give me more muscles)
-Become better at BJJ

Those are my goals! Now what should I do to achieve them? I haven't signed up for BJJ yet, so should I save that until I meet my other goals first? Well, I'd defiantly sign up before I reach 10-11% but I want to be more cut and just look bigger overall but only be around 185 probably.

I know for a fact that I will do MT & BJJ, it's just a matter of when I can do them.

Should I do 5/3/1 but do what he suggests and take off 10% of my 1RM with like 2-3 supp lifts all about 2x5 (heavier weights) and mess with my calories until I can get into a range I feel comfortable at while still losing weight?

Then when I lose the weight I want to I can focus on gaining muscle mass and strength. Once I'm closer to where I want to be I can jump right into BJJ & MT?

So confused lol...

[TheHitStick]

My plan...

M: 5/3/1
T: BJJ
W: 5/3/1
Th: BJJ
F: 5/3/1
S: Rest
Su: Rest

I'll be cutting down to 180lbs. For 5/3/1 I'll just do my compound lift (Max - 10%) for the regular routine and then probably one or two accessory lifts 2x5, heavier weights. It's mainly about maintaining strength here.

I'll eat at about maintenance level (clean, of course =]) and probably won't do any extra cardio since Open Mat will start up sometime in August and that'll be a killer. I should be cutting some fat and I'll just maintain the muscle I have.

I'm trying to run it like a sprint. Lose fat, gain muscle, become better at BJJ at the same time and that just won't happen.

So I'll do this cut and drop a lot of weight GRADUALLY (no more than 1 lb a week probably) and then once I start my clean bulk, I should start seeing strength gains. Who knows, I might see some gains here and there but I'll be focusing on form more than anything.

[desteph]

My plan...

M: 5/3/1
T: BJJ
W: 5/3/1
Th: BJJ
F: 5/3/1
S: Rest
Su: Rest

I'll be cutting down to 180lbs. For 5/3/1 I'll just do my compound lift (Max - 10%) for the regular routine and then probably one or two accessory lifts 2x5, heavier weights. It's mainly about maintaining strength here.

I'll eat at about maintenance level (clean, of course =]) and probably won't do any extra cardio since Open Mat will start up sometime in August and that'll be a killer. I should be cutting some fat and I'll just maintain the muscle I have.

I'm trying to run it like a sprint. Lose fat, gain muscle, become better at BJJ at the same time and that just won't happen.

So I'll do this cut and drop a lot of weight GRADUALLY (no more than 1 lb a week probably) and then once I start my clean bulk, I should start seeing strength gains. Who knows, I might see some gains here and there but I'll be focusing on form more than anything.

Just telling you from experience man, 2x5 or 3x5 with heavy weights isn't going to cut it for an assistance exercise, speaking from personal experience. Unless you've done this before and it works for you I wouldn't suggest it. And your concern about the volume, its not going to kill you, and it does help you become mentally stronger as well, which is what you'll need for mma. The higher volume of reps allows for maximum strength and muscle gains to assist you in your main exercise. just saying.

[TheHitStick]

Just telling you from experience man, 2x5 or 3x5 with heavy weights isn't going to cut it for an assistance exercise, speaking from personal experience. Unless you've done this before and it works for you I wouldn't suggest it. And your concern about the volume, its not going to kill you, and it does help you become mentally stronger as well, which is what you'll need for mma. The higher volume of reps allows for maximum strength and muscle gains to assist you in your main exercise. just saying.

Not being rude or anything when I post below.

I do have plenty of mental toughness. I got that from football and it's just in my character.

I enjoyed the Max-OT program with most of the exercises being in a 2x5 format with a minute or two rest in between sets so that you can go all out (not to complete failure though) but it shouldn't be easy. The reason I'm not doing Max-OT is because it's 5 days a week and that was too much for me for the first week.

I have never responded too well to higher volume especially with higher sets. I always saw my best gains in the lower rep range or sometimes on assistance lifts I would go 8-10 but that was the highest.

10-15 won't help me build strength or muscle and it's to light of a weight for "mental toughness". 10-15 reps is just for muscle endurance and that won't transfer over to BJJ in a least bit. I need to maintain as much muscle mass as possible (or possibly gain some) on a cut and high weight/low reps is the way to go.

Also it helps you concentrate more on the workouts. You can get more in when you only have two sets of five reps and you give it all (mentally, it's naturally easier) rather than thinking "Alright, I got four more sets of 15 reps on this exercise, then I got this exercise for 5 sets of 15 reps". That's just too much and you kind of rush through that stuff instead of focusing on muscle contraction and everything else.

Thanks for the advice but if I do know anything about my body it's defiantly that I don't respond well to that stuff.

[desteph]

Not being rude or anything when I post below.

I do have plenty of mental toughness. I got that from football and it's just in my character.

I enjoyed the Max-OT program with most of the exercises being in a 2x5 format with a minute or two rest in between sets so that you can go all out (not to complete failure though) but it shouldn't be easy. The reason I'm not doing Max-OT is because it's 5 days a week and that was too much for me for the first week.

I have never responded too well to higher volume especially with higher sets. I always saw my best gains in the lower rep range or sometimes on assistance lifts I would go 8-10 but that was the highest.

10-15 won't help me build strength or muscle and it's to light of a weight for "mental toughness". 10-15 reps is just for muscle endurance and that won't transfer over to BJJ in a least bit. I need to maintain as much muscle mass as possible (or possibly gain some) on a cut and high weight/low reps is the way to go.

Also it helps you concentrate more on the workouts. You can get more in when you only have two sets of five reps and you give it all (mentally, it's naturally easier) rather than thinking "Alright, I got four more sets of 15 reps on this exercise, then I got this exercise for 5 sets of 15 reps". That's just too much and you kind of rush through that stuff instead of focusing on muscle contraction and everything else.

Thanks for the advice but if I do know anything about my body it's defiantly that I don't respond well to that stuff.

Agreed, as long as you know what works for you. Good luck man, subbed

[moose45]

Sub'd.

I'm interested in seeing how this program works out...

Hit it hard man!!!

[TheHitStick]

Down to about 187 lbs. Will edit post with my workout. On my compound lifts I basically have a pause at the bottom now and instead of doing Seated Shoulder Press I'm doing Military Press (standing for those who don't know) and my form is actually really good on it...



http://i650.photobucket.com/albums/uu222/YuppItzCorey/Decorated%20images/3-5-1-med.jpg
Military Press
{Warm-Up, Working Set/Exercise, PR}

Military Press
Bar x 10
85 x 5
95 x 5
105 x 2

Upright Rows (EZ Bar)
85 x 8
105 x 2
85 x 3

Arnold Presses
25 x 10 (too easy)
35 x 8 (again, easy)

Front Raises
40lbs x 8
50lbs x 8

~Abs~
Hanging Flips, Weighted Planks, Weighted Decline Abs, Plank to Pushup

Awesome Stuff
-Well not really awesome just updating that I’m getting used to what weights for what rep ranges. Obviously I should’ve gone heavier on some stuff and lighter on others. I was curious to see how I could do on Military Press with the bar resting on my collar bone between exercises. Pretty good explosion and kind of surprised because I also have a bigger ROM since my hands are closer. Not bad. Also my form on everything is basically either stop-and-go (compounds) and lower the weight 2x more slowly than raising it (still explosive). Defiantly something different and I’m already noticing more muscle mass and fat loss.

[Soad342]

Good stuff....nice log so far. I've been training in MMA since I was 14...and actually have my first ammy fight coming up on july 30th. I wish there was more MMA-related stuff on here, since you need to be involved in some lifting/strength conditioning routine to succeed in this sport.

[TheHitStick]

Good stuff....nice log so far. I've been training in MMA since I was 14...and actually have my first ammy fight coming up on july 30th. I wish there was more MMA-related stuff on here, since you need to be involved in some lifting/strength conditioning routine to succeed in this sport.

Thanks, if you can give me any advice that'd be great. What's your style? I'm going to end up doing BJJ and then MT shortly after since there's an amazing gym not too far that holds a lot of this stuff and my friends say their MT instructor is great.

[Soad342]

Well, my gyms an all around MMA school. I don't know if you watch the WEC, but the featherweight fighter Josh Grispi trains with me (just beat LC Davis in June). Since it's an MMA gym, I started training BJJ, wrestling, kickboxing all at the same time...but I feel more comfortable with my stand-up. Definitely try doing both BJJ and MT though, it'll help you a lot. If you're tryin to drop weight, just keep doing your program, lift heavy while adding in some cardio workouts too. That way you'll burn fat while still maintaining most of your muscle mass

[TheHitStick]

http://www.thelabbjj.com/

That's where I'll be training soon. I realized this is my last year here and this gym is amazing so I gotta get into it fast. Have these speed camps to finish up (did them awhile ago) before I can start though.

When you look on the left with the "Leo Dalla" BJJ (with the flying pitbull =]) I train under one of his instructors. His actual gym is too far away, personally. About another 40 mins from me so where I'm at is like 15 lol. The Brown Belt trains under him.

Very promising place, excited to get started on these.

[Soad342]

that looks like a solid place to train...professional website is a good sign. The kid i'm fighting trains in his garage with his uncle and a bunch of friends, which is retarded but funny too haha. Training at a good gym with good intructors and training partners will get your skills up quickly.

As you learn more and more submissions and sweeps, you'll probably start live "rolling" (grappling). At first it might seem wicked hard and you'll be tapping out a lot, but don't worry. I cant really explain it, but after a while everything just clicks and flows together. You don't really need to think about which sweeps you're gonna do or anything, it just happens...it's weird but pretty cool too. Are you doing gi or no-gi? We train no-gi since a decent amount of the members fight on local cards or on the professional level, but I've always been interested in learning gi too.

[TheHitStick]

that looks like a solid place to train...professional website is a good sign. The kid i'm fighting trains in his garage with his uncle and a bunch of friends, which is retarded but funny too haha. Training at a good gym with good intructors and training partners will get your skills up quickly.

As you learn more and more submissions and sweeps, you'll probably start live "rolling" (grappling). At first it might seem wicked hard and you'll be tapping out a lot, but don't worry. I cant really explain it, but after a while everything just clicks and flows together. You don't really need to think about which sweeps you're gonna do or anything, it just happens...it's weird but pretty cool too. Are you doing gi or no-gi? We train no-gi since a decent amount of the members fight on local cards or on the professional level, but I've always been interested in learning gi too.

I did a week with my friend at a local gym. The instructor trained under Leo Dalla (the guy at The Lab) and it was Gi. I rolled the first night and second and it was really fun. The instructor talked with me for awhile and was just giving me all the basics and stuff.

I've rolled plenty of times before but I had no gi against the other guys. It's challening but I just overpowered the guy, not much technique. It's just about survival really. On my first Open Mat night this guy from there was just basically teaching me all of these sweeps and we rolled a bit. ust tried a drill (forgot what it's called) where you start off in somebody's guard and top guy has to pass the guard and the bottom guy has to either submit or sweep.

My conditioning is really good (always has been) so it's fun.

Anyways, had a speed camp last night and my legs are FRIED. Will post my leg workout that I did this morning. I did light weights and just got used to BOX SQUATTING again. Also did pistol squats.

[PCFootball24]

Subbing the new journal. I'm doing 5/3/1 all through next offseason, so I'm gonna see how it works for you. I've noticed I get stronger with sub-maximal loads on the main exercise, is that what you're like too?

[TheHitStick]

Subbing the new journal. I'm doing 5/3/1 all through next offseason, so I'm gonna see how it works for you. I've noticed I get stronger with sub-maximal loads on the main exercise, is that what you're like too?

Yeah I had great gains when I did my first runthrough but now I'm always doing something else on the same days or my off days so my gains aren't great. Plus I'm on a cut so I'm just maintaining and doing form on compounds.

Basically getting back into it. But my supp lifts are looking great for some reason.

EDIT: Great 40 yard dash increase also, keep it up.

[Soad342]

Nice...those pass/sweep drills are awesome & helped me out a lot. I'm glad the sport is starting to get more recognized, it's wicked fun & helped me lose 40 lbs/get in great shape.

I'll definitely read all your updates. Goodluck man

[TheHitStick]

http://i650.photobucket.com/albums/uu222/YuppItzCorey/Decorated%20images/3-5-1-med.jpg
Box Squat
{Warm-Up, Working Set/Exercise, PR}

Box Squat
Bar x 5

115 x 3

155 x 2

180 x 3

185 x 1

Pistol Squats

3 x Each Leg

3 x Each Leg

Awesome Stuff

New rule…never do Box Squats the day after an hour and a half long speed camp. The warmups in those things are enough to burn your legs (literally, mine are fried. Like 30-40min warmups). Just went light today, got used to sitting back on the box and keeping my back straight. Pistol Squats killed also. I was on a stair stepper with one purple thing under the stair and just held onto the wall for balance. Other than that it was all me, defiantly looking forward to getting those up =].

Hurt my ankle playing soccer with friends (WTF) so idk what I’m going to do with that. Start rehab or go to physical therapy. Anybody know a good FREE program I could do? I was looking into H.E.M but I can’t find any free downloads…


Pretty good, defiantly not doing squats after those speed workouts...

[SmallyBiggs92]

Looks like your making good progress dude good job and keep it up. What are pistol squats?

[PCFootball24]

Pretty good, defiantly not doing squats after those speed workouts...

Sucks about the ankle bro. Did that happen after this workout?


Looks like your making good progress dude good job and keep it up. What are pistol squats?

1 legged bodyweight squats

[TheHitStick]

Sucks about the ankle bro. Did that happen after this workout?

1 legged bodyweight squats

Yeah I did my workout around 11am or something then played soccer around 3:30. Now I'm just hobbling around the house because my right ankle still hurts but my left one is worse so I'm screwed atm.


Looks like your making good progress dude good job and keep it up. What are pistol squats?

Thanks.

jEBol54EjVE&feature=fvw

[PCFootball24]

Hope you don't mind me posting this here, but you're one of the only athletes on here that does 5/3/1 so I have a question for you. How does this template look? I wrote it up for next offseason, I took military press out in favor of more conditioning and position work.


Monday
Squat variation 5/3/1 sets/reps
Unilateral movement 3-5x10-15
Hamstring movement 3-4x8-12

Wednesday
Bench variation 5/3/1 sets/reps
DB Press movement (opposite of bench movement, i.e. Flat bench=incline DB press) 3-5x10-15
Pushup or dip variation 3-5x10-15

Friday
Deadlift variation 5/3/1 sets/reps
Horizontal Pulling movement 3-5x10-15
Posterior chain movement 3-4x8-12

[TheHitStick]

Hope you don't mind me posting this here, but you're one of the only athletes on here that does 5/3/1 so I have a question for you. How does this template look? I wrote it up for next offseason, I took military press out in favor of more conditioning and position work.


Monday
Squat variation 5/3/1 sets/reps
Unilateral movement 3-5x10-15
Hamstring movement 3-4x8-12

Wednesday
Bench variation 5/3/1 sets/reps
DB Press movement (opposite of bench movement, i.e. Flat bench=incline DB press) 3-5x10-15
Pushup or dip variation 3-5x10-15

Friday
Deadlift variation 5/3/1 sets/reps
Horizontal Pulling movement 3-5x10-15
Posterior chain movement 3-4x8-12

Well if you took Military Press out I would suggest you put DB Shoulder Press in there somewhere, probably on your bench day.

I never did 3-5 sets I don't recall on in my off-season. I think mine would be something like this.

Squat 5/3/1 Reps/sets
Romanian Deadlift 3x8

Bench Press 5/3/1
Incline DB Bench Press 2 x Max Reps

Deadlift 5/3/1
Pull Ups 2 x Max Reps

Military Press 5/3/1
Shrugs 3 x 10
DB Clean & Press 3 x 10

I think that's what I mainly used and it worked best for me. But everybody is different and what you have might work well for you. I focused on my compound lifts more than anything and was hitting PR's in them every week basically. The supp lifts were good but weren't my base. I also did that on a bulking diet so my lifts were defiantly going up (185 bench to 215 bench in 8 weeks, counting the two deload periods).

5/3/1 is more about focusing on your compound lifts. It was a mental thing knowing I didn't have much to do after this so I could go 110% on my compound then do 1 or 2 lifts afterwards. They were still intense of course, but I guess it was a mental thing, even if doing a lot didn't bother me I guess I was still ready for the compound lift.

The deload part made sure I never got used to any weights. I would always do a new supp exercise during the 4th week or sometimes I would just switch up my supp exercise. Always kept your body from adjusting with the deload, that's why I liked it so much.

People think you make slow progress off of 5/3/1 but it's great progress, you usually gain more than what you progress throughout the program. Ex: Add 5lbs per wave on bench and 10lb on squat. You really probably got like 15lbs on bench and like 30 on squat or something it always seemed.

[SmallyBiggs92]

wow those pistols look hard



subbed

[PCFootball24]

The reason I have 5 sets is because I want to gain mass too, but the main lift will always be my focus. So the only thing that really jumps out at you is that I should add in DB Military Press?

[TheHitStick]

The reason I have 5 sets is because I want to gain mass too, but the main lift will always be my focus. So the only thing that really jumps out at you is that I should add in DB Military Press?

Yeah if it works for you, go for it.

I'd defiantly keep should exercises in there somewhere...

Military Press
DB Military Press
DB Clean & Press
Upright Rows
Shrugs

Some of my favorite

[Liams89]

mma is were its at!

[TheHitStick]

Been really busy, haven't really been able to post my workouts.

FRIDAY

Incline BB Bench
95 x 5
115 x 3
135 x 2 (butt came off)

Flat DB w/ feet raised
60 x 5
55 x 10
55 x 10

Incline Cable Flyes
40 x 5
40 x 5

Skull Crushers
60 x 10
60 x 10

MONDAY

Deadlift
135 x 5
185 x 5
225 x 3
255 x 3
275 x 3
295 x 3

Rows
135 x 6
135 x 6

Triangle Pulldown
100 x 8
100 x 8

Biceps

[decimater7]

subbed
want to see how this works out for you, i wrestle...a lot
i never used 531, to slow for me lol
i use mad cow or texas method when i wana get fat in the off season
and ws4sb pre seson to get in shape + defrancos in season routine as well

[SmallyBiggs92]

subbed again and still looks like ur lifts are going up. try to post more

[TheHitStick]

Trying to post more brahhhss been really busy lately and still trying to go get a job.

This Monday a friend and I are going to a college campus tour so I'll see about my workout. Might do it Monday, might do it Tuesday. I could even do it today...

FRIDAY

Flawless form on Box Squats actually, should see my weight shoot right back up. At a 2 second dead stop on the bottom, no rocking or anything. Feels good brahs.

BOX SQUAT
Bar x 10
145 x 5
175 x 3
205 x 1

Romanian Deadlift
185 x 10
205 x 5
205 x 6

SUPER SETTED W/

Leg Press (3 second decline, ALL THE WAY DOWN)
360 x 10
450 x 6
450 x 5

Calf Press
200 x 10
200 x 10
200 x 10
200 x 10

Calf PResses are weird. It's more like 40 straight reps, I just adjust the position of my feet. Regular, Inward, Outward, ect.

Ab Circuit

[Apple_Z]

subbed, good luck with your goals man.

[desteph]

yo man, put dips and chinups in there...you need that bodyweight to strength ration for mma and wrestling.

[Xzagguhrate]

Subbed in

[TheHitStick]

Eyyyy bros been going to my speed camp and everything lately. Been an extremly busy week with my workouts and crap. Will try to post more often.

[Tamper]

hey man, great log, really inspiring to see such good work in progress. keep it up, i can see some really really positive stuff ahead for you if you can train like this every time you switch to a program. dedicating stuff

[TheHitStick]

Dynamic Warmup

4 mins of Jump Rope Variations

Quick Box Jumps x 10 @ 30" (i say quick because a class was starting in like 2 mins)


Deadlifts
135 x 5
225 x 2
245 x 5
260 x 5
275 x 6

Military Press
65 x 5
75 x 5
95 x 5

DB Lunges (1 dumbbell each hand)
45 x 6 (each leg)
60 x 6
60 x 6

Back Raises
+45lbs x 12
+45lbs x 12

SS

Leg Raises
BW x 12
BW x 12

PullUps
BW x 6
BW x 5
BW x 4

[TheHitStick]

http://i650.photobucket.com/albums/uu222/YuppItzCorey/Pic0061.jpg

First picture sucked...somebody was waiting behind me as I was taking it so I had to go back and take one again lolz. Also notice the urination in the bottom center...


http://i650.photobucket.com/albums/uu222/YuppItzCorey/Pic0062.jpg

Bert says don't forget to wipe after cumming...wut

http://i650.photobucket.com/albums/uu222/YuppItzCorey/Pic0060.jpg

This is the small one I printed off by accident. Placed it higher on the punching bag afterwards and placed in conveniently in the room...Bert stare intimidates 'boxers'

[huuuuuge]

subbed for bert

[TheHitStick]

subbed for bert

lolz entertaining it was. kept getting distracted so my workout blowed >:[. Probably shouldn't of raised the weights by 10lbs anyways, oh well.

Dynamic Warmup

TIRED AS BALLLZZZZ did not do plyo's or jump rope

Bench Press
Bar x 10
95 x 10
135 x 5
155 x 5
165 x 5
175 x 4 (FFFFUUUU)

ATG Squats
135 x 5
155 x 5
165 x 5

SS w/

Pull Ups
BW x 6
BW x 4
BW x 4

Floor Press
50lb DBs x 12
55lb DBs x 8 (FFFFFUUUUU)

Explosive Press (cable machine, 2 point stance and explode forward with one step and push
25lbs (e/ hand) x 10
25lbs x 6
30lbs x 5

SS w/

Pushups
+10lbs x 10
+10lbs x 8 (started declining slowly)
+10lbs x 8

Kettlebell Isolated Situps (kettlebell held up at all times in one hand, one leg down, do situp
20lb x 10
20lb x 10
20lb x 8
20lb x 8

[Thehugeone]

Lol at bert
subd

[ovrlookd]

subbed

[noworriess]

subbed

[TheHitStick]

Getting explosive brahs! Talked to a Track Coach at Maryland at my gym today about hip exercises and I'd highly suggest you guys watch this video if you want to have a nicer butt ;] or sprint faster.

hCm-70-9_XE

Going to start adding those into my workout as well as different variations.

Elementary School workout
Dynamic warmup - 20mins

Accelerators from - 2-point stance 1x4

Shuffle to Sprint - 1x1 each side

Back Pedal Explosions - 3yd backpedal, 3yd explosive back pedals, baby back pedal and explode forward 1x2

Hill Sprints - 1x2

GYM
Hang Cleans
115 x 5
130 x 5
140 x 5
135 x 5

Squats
Box Squats 135 x 5, 175 x 5
ATG Squat 185 x 4

Bosu Ball ATG Squats (I HIGHLY RECOMMEND THESE)
BW x 15
15lbs x 11
25lbs x 10

^^^^Very great core work to stabalize the Bosu Ball and squat ATG with weights^^^^

DB Squat Jumps
25lbs x 10
35lbs x 6

Explosive Step Ups (Cables)
60lb e/hand x 6
60lbs e/hand x 6

Box Jumps
28" x 5
30" x 3
32" x 1 (lolz my left leg hit the stupid thing on my second one, stood too close)

Jump Rope & Kettlebell circuit
10 mins total, no rest, different exercises but I rotate. Jump rope doesn't even phase me anymore and I'm going as fast as I can with no mistakes. Feels good to have this footwork brah.

30-45sec on Jump Rope and switch to Kettle Bell for 30-45seconds.

Kettle bell single arm sit ups (switch arms for kettlebell and legs)
Kettle Bell Swings. Rotate with 1 hand and two
Kettle bell russian twist
ect.

Sprinters Jump Rope
Side to side jump rope
Front to back jump rope
Scissors jump rope
Double leg jump rope
High knee jump rope

stuff like that

[Pazienxa]

contreras is a smart guy, he really revolutionized glute importance in sports and the proper way to train it.

[TheHitStick]

Holy crap sorry brohams I've been extremely busy lately with a part time at construction

40 hour weeks, 10 hour days 4 days a week, 4:30AM-6pm then sleep at 8pm

Great money but I'm just starting to workout again. A few days ago I weighed in at 180 in the morning but I'm back on dat der bulk and I'm at 186 with abs in the morning. Feels good man =]

I'll start posting up my workouts again! I should be back at the gym tomorrow!

"The most important thing about you is what you think about when you think about God."

[TheHitStick]

ME Upper Body

DB Bench
40 x 8
50 x 5
60 x 3
70 x 1 (wtf?)
65 x 11( Extreme wtf)
55 x 6

Floor Press (Pause at bottom)
135 x 8
155 x 5
155 x 6

DB Press
40 x 10
45 x 8
SS w/
BB Row
135 x 5
135 x 6

Front Raises
40 x 10
50 x 8
50 x 5
SS w/
DB Extension
50 x 10
55 x 10
(forgot to do a set? felt like it was enough)

BTW only at like 179 pounds in the morning HAH...

[TheHitStick]

SATs are over!!!

Going to start some hardcore training this week. A friend is going to help me out big time. I'm talking to him tomorrow so I'll tell you guys whats up later on.

[moose45]

Man, haven't been in here forever! Haha...


how are things going?

[TheHitStick]

Man, haven't been in here forever! Haha...


how are things going?

Hahah cause I've been too busy to post anything! And I've hardly had time to workout much.

Things are chill now since I'm done with this test.

Some goals are goign to be walk on to ODU for their football team. I still have to decide on a position though...any thoughts? I'm obviously not going to be on the line since I'm too small so I need to work on speed.

[TheHitStick]

DAY 1
MAX EFFORT UPPER BODY

Upper Body Dynamic Warmup with foam roller, stretches, ect.
Jump Rope Warmup
Agility Ladder Variations

Box Jump
26" x 5
28" x 3
32" x 2
34" x 1
36" x 1

Clean & Jerk
95 x 6
95 x 5
95 x 5 (Really working on form. Can't get hurt again. Form was perfect though)

Hang Clean
135x5

Single Hand DB BP
50 x 8 (reps for each arm. Only holding one DB and I have a twist in my motion)
60 x 5
65 x 6

Hammer Strength Rows (Single Arm)
180 x 8
230 x 5
230 x 5
230 x 4

Dips
BW x 10

Single Arm DB Press
35 x 10

Rows
135 x 8
155 x 3
135 x 5

Lateral Raises
20 x 10
25 x 6
25 x 6

BB Hammer Curls (Not actual barbell but it's not DB's...)
65 x 6
65 x 6

NOTES:
I had no idea what the heck to do today. I don't even think I wrote everything down, I was all over the place. Really good workout I guess, I think I did more than what I wrote. My friend was going to have my workout with him and do his thing but he was working and couldn't get off so I went in to the gym blindly lol. I'll workout tomorrow (depending on work time) but it'll be sprints up at the track since I need to get fast again.

Weighed in at 179.3 this morning. That's going to change...FAST.

Any suggestions on a football position? Outside linebacker since I'm doing a pretty big bulk with a lot of speed work. Possibly Safety? What would be more realistic for D-1AA (brand new football team, their second year having a team so far) as a walk on if I can get my speed up. I'm 6'1" and just some suggestions on the weight I should shoot for, ect.

[TheHitStick]

DAY 2
LEGS

Very Quick Warmup to get loosened Up

CAR PUSHES!
2 x 60yds (slightly uphill)
^^^Legs = Jellow^^^

Box Squats
115 x 5
135 x 10
135 x 10
165 x 6
135 x 12
135 x 12 (Perfect form on all. I is happy for once)

Seated Calf Raises
100 x 12
100 x 12

Leg Press (machine)
240 x 12
260 x 10
300 x 10
280 x 10

Seated Calf Raises
100 x 12
100 x 12

Leg Curl
140 x 12
160 x 12
160 x 12

Seated Calf Raises
100 x 12
100 x 12

Leg Extension
140 x 12
140 x 12
140 x 12
140 x 12

Seated Calf Raises
100 x 12
100 x 12

Ab Circuit. Weighted Crunches, Side crunches, Obliques


NOTES:
Amazing workout. Something really different. Idc if I'm doing official "Sports Training". I'm training to walk on for football at D-1AA and if this works, then this is what I'm doing. The machines really shocked my muscles as did the car push.

My friend knows my goals and he's working out with me now. We're doing a bodybuilding split sort of but of course doing what's logical. We don't have an "arm day" or any of that stuff, we're not doing extreme bodybuilding.

Basically a Football Split ;] with exercises that are going to supplement me for football but just doing a split.

Have Back tomorrow basically. Going to be brutal.

[TheHitStick]

Double post what the heck?

[Eaglepride03]

i like what i see in here brah. good luck to u

[TheHitStick]

Hmm been really busy with work and everything but still going hard at my workouts

Now at 187lbs lean ;]

Bench Press
Warmup
135 x 10
155 x 5
175 x 3
185 x 1
195 x 1 (butt came off, was pissed)

Rack Lockouts
205 x 4
225 x 4
225 x 4 (spotter said he did nothing. ITS ALL MENTAL NOW)

CHAIN PUSHUPS (LEZ GOOOOOO)
+40lbs x 20
x 15
x 10
x 10

T-Bar Row
90 (+ Bar?) x 8
135 x 8
135 x 8
90 x 8

SUPERSETTED WITH

Single Arm DB PRess
45lb x 5 (each arm)
40lb x 8
40lb x 8

Did some agility work outside.

[82ndSergeant]

Solid sheet, bro..

[GreaseMark]

Subbed in, will follow!

[TheHitStick]

188lbs lean

Been sick so had to take a week off and I have midterms coming up this week =/...who cares, still gonna lift.

Starting off my Winter Training Monday. All weight room stuff, not as much powerlifting and speed work just yet, need to get some solid numbers.

[TheHitStick]

Day 1
Max Effort Upper

Bench Press
Warmup
140 x 5
150 x 5
160 x 8 (perfect form)
115 x 13

Chain Pushups
40lbs x 20
40lbs x 20

Rows
135 x 8
135 x 8
135 x 8
135 x 8

SS

Rear Delt Flyes
10 x 8
10 x 8
10 x 8
10 x 8

DB Shrugs
70 x 10
80 x 10
90 x 10
90 x 10

SS

Skull Crushers
45 x 10
55 x 10
55 x 10
55 x 10

Hammer Curls
35 x 8
35 x 8
35 x 8