**** Destiny, I'm taking over. Blue Blazer's ****ing MMA/PL Log.

[Blue Blazer]

A few of you guys know me but alot of you guys don't. Here's a vid which sums up what I've been up to. Excuse my lame public speaking skills. And sorry but my videos are sideways lol. Won't happen again.



So yeah I train BJJ, Muay-Thai and "MMA" 5-6 times a week.
Classes are 45 mins.
I do 2-4 classes a night, all back to back.
5-3-1 Template, 3x a week.

That pretty much covers it, I have no set schedule at the time, just messing around with it, trying to see what will allow me to get enough of each class done, get my workouts in and get my schoolwork done without burning myself out.

*When I get back to school I may not be as consistent in the log as far as videos go and what not, but I'll do what I can. Enjoy the log broskis

[Blue Blazer]

Ok I'm real lazy so I'm going to be using alot of abbreviations but nothing major lol. Here's a few:

W1W1= Wave 1 Week 1
Wave = 5 weeks of 5-3-1 (4 weeks + 1 deload week)
MT = Muay-Thai
MTT = Muay-Thai Technique
MTC = Muay Thai Conditionning
BJJ = well you all know this lol
BJJR = BJJ Randori (for those who don't know what Randori is, it's "sparring" in BJJ, just rolling
MMAS = MMA Sparring

All these are different classes I do at OAMA (name of my Academy)

First Workout in this Log:

W1W1: Saturday: Squats

Squats:
135x5
155x5
175x3
230x5
260x5
295x8 ****ing ****ty
295x5

Vids:

260x5


295x8 these ****ing sucked so I did them over, ain't settling for panzy squats


295x5


First time squatting since my last PL Meet which was Nov 28th lol. Few things need a lil work, knees caved in, gotta spread the floor as if I was trying to spread right out of my chucks and need to keep that arch a lil stronger. Weight distribution needs work as well as hip drive, hip drive is the most important one, crucial on the squat, crucial in a fight lol.

Didn't do anything else after, I was ****ing tired and haven't established any accessory work yet, still doing some research, I'm just looking to add accessory work that will help me in a fight. If anyone has any good articles and suggestions, I'll be glad to hear it lol.

[...Kennedy]

Very impressive squats. Good luck with your lifting and training goals.

Are you a home lifter?

[Blue Blazer]

Very impressive squats. Good luck with your lifting and training goals.

Are you a home lifter?

thanks bro, I was a home lifter from the age 13 to 17, I grew up in a town with no gym, very small place so at the age of 13 I began saving up enough money (3000) to invest in a home gym, props to my Dad and Uncle to put an extra "piece" on our garage, without that piece I would have never been able to train in comfort, I had a really nice space for my gear.

...

Tonight's Workout

W1W1: Sunday: MP

MP:
30x5
40x5
50x3
60x5
70x5
80x12

Various Pressing:
Rocky Press 50x12
Behind the Neck 50x10
MP 50x10
Floor Press 50x30
Push Press 50x10

Rotator Cuff Work
20x10 Seated
20x10 Standing
40x10 Standing

Weighted Bodyweight Hang (yes I know it's pathetic)
~60 seconds

Vids

MP 80x12


Weighted BW Hang ~60 seconds


-Vids will be posted later, still uploading on youtube, also, my youtube account is "joeymo28" if anyone wants to take see them before I post them up, which is likely tonight because I'm heading out. It'll be the faster way to see my vids but I will always post them up nonetheless.

-For those aware of 5-3-1 and the different templates Wendler suggests, I am basically doing the "Big But Boring" Template, doing this for a little while until I can find something more suitable for a guy training to be a fighter, but for now this works fine. My "BBB" template may not be exactly like Jim's but it is where I got my inspiration, I just don't believe in straight sets so I like to do something a little different each set.

Edit: Vids are now up, remember to always check my account if you're the impatient type, vids will always be there, account is once again: joeymo28

Peace

[Labrador]

Great to see you have a new log. Squats looked good but your breating during the MP was very irregular.

[Blue Blazer]

Great to see you have a new log. Squats looked good but your breating during the MP was very irregular.

thanks bro and yeah the breathing started one way and to me it seemed odd so I tried a different technique I was reading about and it seemed to work.

[XanderMander]

I'd go thumbless on the OH pressing, the bar seems to track better. You also touch VERY low on the chest instead of touching up by the clavicles.

I don't think you have to do rotator cuff work either, unless you are rehabbing something.

[Blue Blazer]

I'd go thumbless on the OH pressing, the bar seems to track better. You also touch VERY low on the chest instead of touching up by the clavicles.

I don't think you have to do rotator cuff work either, unless you are rehabbing something.

Yeah gonna go thumbless next time, yeah I noticed that in the vid, didn't take notice much when pressing because 80 is light as **** lol, gonna make sure I go down to the clavicles next time.

Yeah I'm sorta rehabbing something. My left arm is stronger and locks out much quicker on my bench press sometimes, the guy coaching me at my meet told me by doing some different dumbbell lifts he showed me I could probobly balance my rotator cuff strength out. Hope it works.

[XanderMander]

Yeah gonna go thumbless next time, yeah I noticed that in the vid, didn't take notice much when pressing because 80 is light as **** lol, gonna make sure I go down to the clavicles next time.

Yeah I'm sorta rehabbing something. My left arm is stronger and locks out much quicker on my bench press sometimes, the guy coaching me at my meet told me by doing some different dumbbell lifts he showed me I could probobly balance my rotator cuff strength out. Hope it works.

Lol, I don't think that's what cuff training is for.

TM: Lastly, regarding the slaying of sacred cows of training, you question the merits of training the external rotators, right?

JF: Right, gotta train the rotator cuff every upper body workout; I mustn't have gotten the memo. I didn't realize this was such a big thing in the training world.

My buddy, rehab specialist Keith Scott doesn't train the external rotators, nor does Chad Waterbury or Alwyn Cosgrove, and I'm pretty sure Yates and Ronnie Coleman didn't either. When you're injured or if you're a pitcher, there's definitely some value in training the rotator cuff muscles in isolation, but otherwise you should be training them with overhead presses, unstable pushups, hand walking and exercises like that. Why add yet another exercise to your routine that you don't even need?

You're welcome.

[Blue Blazer]

Lol, I don't think that's what cuff training is for.



You're welcome.

Well basically I was doing something that looked like a seated power clean, was doing something similar to this:



He told me it would balance my rotator cuffs, but I dunno if he's right or not, I didn't look into it much and didn't really know who else I could ask.

[XanderMander]

Oh, seated cleans are the ****! I'm about to start doing them coincidentally.

[Blue Blazer]

Oh, seated cleans are the ****! I'm about to start doing them coincidentally.

Lol yeah I like them because it gives me a chance to see if the guy is right but they are also a kickass exercise dude.

[Blue Blazer]

I think I have found the Accessory work for my Routine.

DL
Deadlift 5-3-1
Good Mornings 5x5
Weighted sit-ups 5x10
Roman Chair sit-ups

Bench
Bench press 5-3-1
Dips 3x8
Side laterals 5x10
DB Row 5x10

Squat
Squat 5-3-1
GHR 5x10
Pull throughs 5x10
Hanging Leg Raise 5x10

MP
Military Press 5-3-1
Seated Power Clean 5x10
Pullups 5x10
Triceps Pushdowns 10x10

[XanderMander]

Assistance looks good, but why 2 sit-up variations on DL day?

[Blue Blazer]

Tonight's Workout

W1W2: Tuesday: Deadlifts

Deadlift:
135x5
185x5
205x3
255x5
295x3
325x9 (vid uploading: account: joeymo28)

Good Mornings
95x5
115x5
135x5
155x5
165x5 (vid uploading)
*Need a form check on these (Xan lol)

Weighted Crunches
15x10 (decline)
15x10 (decline)
15x10 (decline)
10x10 (floor)
10x10 (floor with legs raised)

Leg Raises on the floor
3x10

Notes: Good workout, back rounded on some of the reps on deadlifts but I don't care much because it wasn't much and well it's a max set so form is gonna break when I start to lol.

Assistance looks good, but why 2 sit-up variations on DL day?

1 heavy + 1 light

A bit more core work is fine, might try to throw in glute bridges somewhere, would be a great exercise to improve my shrimping in BJJ (shrimping is pretty much a glute bridge followed by shooting your body to either the right or left side). So yeah glute bridges will probobly be put on DL day by next week.

-Vids will be posted later, peace out.

...

Edit: Vids

325x9


165x5

[XanderMander]

:awaits vids:

[Blue Blazer]

Tonight's Workout

W1W2: Wednesday: Bench

Bench:
45x5
95x5
135x5
155x3
175x3
195x6 (vid uploading: account: joeymo28)

Dips (Working up to 60 reps just to see if my lazy ass can do it
bwx15
bwx15
bwx15
bwx15

Side Laterals
10's x10
20's x10
10's x10
25lb plates x10 (major cheating lol, I underestimated these)
20's x10

One arm barbell row
45x10
55x10
70x10
45x10
45x15

Notes: The one arm barbell rows were weird, I thought they'd feel the same as any db row, I usally take the 90's or 100's and do sets of 10-15 without any problems. Good workout, but I get tired so fast it's pathetic. Conditionning is so off as of late...****ing holidays

Vid of benching will be up soon, peace

Edit: Vid:

Bench 195x6 (lame)

[Blue Blazer]

I'm Back lol

Was busy this past week, here are some recent cliffs:

-Left home on the 10th
-Haven't lifted since last tuesday
-Went back to MMA Tuesday
-Got my first stripe in BJJ Wednesday (White Belt)
-Bought my shin guards and head gear for Sparring

Here's what tomorrow's gonna look like:

Noon: BJJ for 45 mins

Squats around 2

BJJ Randori at 5:30
BJJ Takedowns at 6:15
MMA Technique at 7:00
MMA Sparring at 7:45

so 45 mins at noon, about 45 mins in the gym and finally 3 hours of MMA to finish me off. Big day tomorrow bitches, squat vids will be up + details on training.

[YesThatGuy]

Do you always lift in UFC shorts and tapout shirts?

[XanderMander]

Holy over-arch much on that bench, bruh.

Are you trying to make yur spine slide out your ass? You get no benefit at all from arching like that, I can clearly tell by your video.

[Blue Blazer]

Do you always lift in UFC shorts and tapout shirts?

nah sometimes I go for the Abercrombie look when I lift you know. Hell sometimes I go naked

Holy over-arch much on that bench, bruh.

Are you trying to make yur spine slide out your ass? You get no benefit at all from arching like that, I can clearly tell by your video.

dude my arch sucks, you should see some PL lifters who can do it right, major arching...look around bruh. But I agree that the way I'm doing it isn't benefitting me

[Blue Blazer]

Tonight's Workout

W1W2: Sunday: Squat

Squats:
135x5
155x5
185x3
245x3
280x3
315x5

315x3



Pullthroughs
50x10
60x10
70x10

Assisted GHR's
bwx10 touch and go at bottom
bwx10 assisted with a pole, guiding myself
bwx10 ^^

Glute Bridges
135x5
185x5
205x5
225x5
275x10

Hanging Leg Raises and Knee raises
bwx15 legs
bwx15 knees
bwx15 legs
bwx15 knees

Speed Shrimping for about a minute
Jump Rope for about 5 minutes
Rower for about 10 mins
Treadmill for about 5 mins
Roughly 20 mins cardio, just mixing it up a bit to see what I like

Notes: Poor squat depth, I think it's due to a lack of hip mobility and flexibility on my part. Going to start warming up my hips properly before workouts and even doing these stretches on non lifting days to improve my crappy hips lol

[XanderMander]

dude my arch sucks, you should see some PL lifters who can do it right, major arching...look around bruh. But I agree that the way I'm doing it isn't benefitting me

Major arching is useful for gear, thats about it. You need to arch to set the weight on your traps, but any more provides you no benefit. You need both the stretch-reflex and leg drive to move the weight without supportive gear, and it looks like you are getting neither.

Your legs are also buckling in on squats, push your knees out and reinforce that by pointing your toes out a bit. I can't tell how wide you are but opening the feet will immediately give your hips more ability to get lower.

[Blue Blazer]

Major arching is useful for gear, thats about it. You need to arch to set the weight on your traps, but any more provides you no benefit. You need both the stretch-reflex and leg drive to move the weight without supportive gear, and it looks like you are getting neither.

Your legs are also buckling in on squats, push your knees out and reinforce that by pointing your toes out a bit. I can't tell how wide you are but opening the feet will immediately give your hips more ability to get lower.

thanks for the tips bro, will work on that for bench and squats, what would I do without you...haha jk, appreciate the post broski


Tonight's Training

BJJ Randori, 45 minutes.

Cliffs:
-Cut my foot, had to stop at the beginning of class and tape it up ftl lol
-Rolled with my friend Chad for most of it
-Owned him for the first half locking some guillotines, armbars and a few triangle attempts that didn't work out lol
-He owned me for the second half, getting in kimuras and 1 rear naked

Fun night, back again tomorrow for BJJ and might do some Thai to work up a sweat with my homeboy Chad (no homo)

[Blue Blazer]

Tonight's Training

Tuesday January 19th

BJJ

Cliffs:
-Rolling from side control, guard and mount for 2 minute rounds
-Learned basic technique on how to escape side control.
-Learned the basic sweep from the guard and also a triangle from the start of the sweep.

[Blue Blazer]

Thursday January 21st

W1W2: Military Press

Military Press
45x5
55x3
65x3
75x3
85x10

Seated Power Cleans
30x5
30x5
Adds Fat Gripz
30x5

Pullups
narrow grip x5
narrow grip x7
narrow grip x5
hammer grip x5
Adds Fat Gripz
hammer grip x3

JH Extensions
65x10
80x10
90x10
95x10
100x10
Adds Fat Gripz
60x10
75x10
90x15

Notes: No MMA training tonight unfortunately, got stuck in major traffic (Sens Hockey Team played tonight) and ended up missing my classes, drove back, ate a ton of food.

[Blue Blazer]

done posting, log is dead anyway lol